S AT V I C M O V E M E N T THE FOOD - WordPress.com · 2019-10-05 · bottle-gourd, ridge-gourd,...
Transcript of S AT V I C M O V E M E N T THE FOOD - WordPress.com · 2019-10-05 · bottle-gourd, ridge-gourd,...
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SATVICMOVEMENT
THE
FOOD
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BOOK
SUBAHJAIN
SubahJain
INDEX
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Page
Chapter1
SatvicFoodPhilosophy
1
•
WhatdoesSatvicmean?
2
•
4SatvicFoodPrinciples
6
•
21Satvicfoodlaws
20
•
Understandingdigestion
24
•
Foodcombining
26
•
Howyoueatismoreimportantthan
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30
whatyoueat
Chapter2
SettingupaSatvicKitchen
35
•
Ingredientsneededforaperfect
Satvickitchen
36
•
Eightessentialtools
38
•
Howtousethesetools?
41
•
Allaboutvegetablesprouts
42
•
Allaboutnutmilks
48
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•
DO’sandDONT’sofrecipemaking
50
Chapter3
SatvicMealPlan
53
•
Chooseyourmealplan
54
Chapter4
RecipesfortheRevolution
57
Pre-BreakfastRecipes
59
•
AshGourdJuice
60
•
AshCocoJuice
61
•
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CoconutWater
61
BreakfastRecipes
63
•
FruitBowls
64
•
PinaColadaSmoothie
66
•
BananaDateShake
67
•
TropicalSmoothie
67
•
PureSatvicSalad
69
LunchRecipes
71
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•
SatvicChapati
73
•
SatvicSabzi
75
•
SatvicKhichadi
77
•
SatvicDaliya
79
•
SatvicCheela
81
•
MoongBowl
83
•
CocoQuinoaBowl
85
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•
BarleyBowl
87
•
VegetableTikki
89
•
GreenChutney
90
•
DateChutney
91
•
CocountChutney
91
Mid-MealRecipes
93
•
AshGourdJuice
94
•
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AshCocoJuice
95
•
CoconutWater
95
•
PinkPowerJuice
96
•
GlowingGreenJuice
97
•
OrangeCarrotJuice
97
•
HerbalTea
99
DinnerRecipes
101
Salads
•
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CarrotRaisinSalad
103
•
CheesySalad
105
•
ThaiPapayaSalad
107
•
BeetRocketSalad
109
•
ZucchiniSpaghetti
111
•
SweetPotatoSalad
113
Soups
•
PumpkinSoup
115
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PapayaCornSoup
117
•
SpinachSingharaSoup
119
•
PeaCarrotSoup
121
•
BroccoliSoup
123
•
TomatoSoup
125
•
CarrotCuminSoup
127
OccasionalRecipes
129
Drinks
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•
CoconutChaas
131
•
Thandai
131
•
No-coffeeCold-coffee
133
SmoothieBowls
•
ChocolateSmoothieBowl
135
•
BlushSmoothieBowl
137
•
SpinachSmoothieBowl
139
•
MarigoldSmoothieBowl
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141
Main-course
•
ThaiCurry
143
•
MilletUpma
145
Desserts
•
ChiaPudding
147
•
SatvicKheer
149
•
SatvicGajarHalwa
151
•
Kulfi
153
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PeanutButterIceCream
155
•
SatvicLadoo
157
•
LemonCheesecake
159
SkinCare
161
•
RoseCleanserforFace&Body
161
CHAPTER1
SATVIC
FOOD
PHILOSOPHY
Inthischapter,wewilldiscuss6topics-
1.WhatdoesSatvicmean?
2.4SatvicFoodPrinciples
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3.21SatvicFoodLaws
4.UnderstandingDigestion
5.FoodCombining
6.Howyoueatismoreimportantthanwhatyoueat
1
WhatdoesSatvicmean?
LordKrishna,intheBhagavadGitastatesthatallembodiedsoulsareworkingunderthecontrolof3modes,orqualitiesofmaterialnature-
SATVIC
RAJASIK
TAMASIK
Thethoughtsinourhead,theactivitiesweperform,thepeoplewemeet,thefoodweeatcanallbeclassifiedasSatvic,RajasikorTamasik.
Eachmodehasdifferentcharacteristics
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SATVIC
RAJASIK
TAMASIK
ModeofGoodness
ModeofPassion
ModeofIgnorance
Purity
Arrogance
Laziness
Happiness
Ego
Tiredness
Compassion
Restlessness
Depression
Bliss
Anxiety
Lethargy
Love
Anger
Ignorance
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SelfControl
Impatience
Apathy
Satisfaction
Fear
Inertia
NonViolence
Uncontrollabledesires
Illusion
Fearlessness
Distress
Surrender
2
SatvicFoodPhilosophy
Onepersoncanhavemultiplemodes
WhenSatvicdominates,
WhenRajasikdominates,
WhenTamasikdominates,
wefeelhappy,satisfied,&
wefeelrestless,anxious
wefeellazy,tired,
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incontrolofoursenses
andangry
depressedandlethargic
Ourmodernlifestylewithitshighlevelsofstressandtoxins,leadstoalifethatfluctuatesbetweenRajasikandTamasikmodes.Toachievehappiness,wehavetotranscendfromTamasikandRajasiktoSatvic.
OurfoodcanalsobeSatvic,RajasikorTamasik
IntheBhagavadGita,Chapter17,LordKrishnaexplainswhatisSatvic,RajasikandTamasikfood.
Verse8
āyuḥ-sattva-balārogya-sukha-prīti-vivardhanāḥ
rasyāḥsnigdhāḥsthirāhṛidyāāhārāḥsāttvika-priyāḥ
Foodsinthemodeofgoodnessincreasethedurationoflife,purifyone’sexistenceandgivestrength,health,happinessandsatisfaction.Suchfoodsarejuicy,fatty,wholesome,andpleasingtotheheart.
Verse9
katv-amla-lavanaty-usna-tiksna-ruksa-vidahinah
ahararajasasyestaduhkha-sokamaya-pradah
Foodsthataretoobitter,toosour,salty,pungent,dryandhot,arelikedbypeopleinthemodesofpassion.Suchfoodscausepain,distress,anddisease.
Verse10
yata-yamamgata-rasamputiparyusitamcayat
ucchistamapicamedhyambhojanamtamasa-priyam
Foodcookedmorethanthreehoursbeforebeingeaten,whichistasteless,stale,
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putrid,decomposedandunclean,isfoodlikedbypeopleinthemodeofignorance.
3
SATVICFOOD
RAJASIKFOOD
TAMASIKFOOD
Foodsthatare
Foodsthataretoobitter,
Foodsthatarestale(eaten
fresh,wholesome
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toosour,salty,pungent,
after3hoursofbeing
(unprocessed,unrefined),
dryandhotareRajasikin
cooked),rotten(meat
juicy(water-rich),freshly
Nature
andfish)andfoul(bad-
cooked&lightlyseasoned
smelling)areTamasikin
areSatvicinnature
Rajasikfoodincludes
Nature
foodswithexcess
SatvicFoodislivingfood,
flavoringofsaltandspices
TamasikFoodisdead.
withlifeenergyinsideit
Whenweeatdead
food,thesamedeathis
Itisfoodstraightfrom
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transferredtoourbodyin
Nature,withnoorminimal
theformofdisease
humaninterference
ExamplesofSatvicFood
ExamplesofRajasikFood
ExamplesofTamasikFood
AllFreshFruits
SharpFlavours
StaleFood
melons,oranges,papaya,
excessofsalt,redchili,
everythingpackaged,
apple,pear,berries,
garammasala,asafoetida
bottled,tinned,orcanned
grapes,etc
(heeng),vinegars,etc
Meat,Fish&Eggs
AllVegetables
HotDrinks
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bottle-gourd,ridge-gourd,
veryhotwater,
Stimulants
bellpeppers,carrots,
veryhotherbaltea
onion,garlic,tea,coffee,
spinach,coriander,all
alcohol,cigarettes,betel
leafygreens,etc
nut(supaari),betelleaf
WholeFats
coconut,soakednuts
&seeds
WholeGrains
wholewheat(withchokar),
brownrice
4
SatvicFoodPhilosophy
EFFECTSOFRAJASIK
EFFECTSOFSATVICFOOD
&TAMASIKFOOD
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Satvicfoodishealingfood.Itiseasy
EatingRajasikandTamasikfood
todigest,sowhenweeatit,ourbody
doesnotonlyruinourbodily
hastospendlesstimedigesting,and
health,butalsoourmentalhealth.
canspendmoretimehealing.
IfweeatpredominantlyRajasikand
ByswitchingtoaSatvicdietand
Tamasikfoods,induecourseof
lifestyle,wecanfullycureanychronic
time,webecomeavictimofmany
disease,withoutanymedicines.
diseases,suchasdiabetes,obesity,
highbloodpressure,PCOD,high
ButthebenefitsofSatvicfoodgofar
cholesterol,jointpains,etc.
beyondthephysicalbody.Gradually,
aswekeepeatingSatvicfood,even
Onamoresubtlelevel,theyhavea
ourthoughtschange.Itbringsmental
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hugeimpactonourthoughts.We
clarity,calmnessandhumility.We
becomearrogant,restless,anxious
elevatetoahigherconsciousnessof
andimpatient.Ourconcentration
fearlessness.Webecomecloserto
levelsaredecreasedandwe
MotherNatureandGod.
becomedullandlazy.Weeat
deadfoodsandhence,ourbody,
emotionsandconfidenceslowly
beginstodie.
TofollowtheSatvicdiet,weneedSatvicrecipesandhencewehavecreatedthisbook.Satvicrecipesaredifferentfromotherso-called‘healthyrecipes’.TheyfollowstrictSatvicfoodlawsandaremadeespeciallyforhealingandachievingthemaximumpotentialofthishumanbody.
5
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4SatvicFoodPrinciples
AccordingtotheBhagavadGita,ourfoodshouldhavefourqualities,whichcanberepresentedbytheabbreviationLWPW.
1
2
LIVING
WHOLESOME
Ourfoodshouldcome
Ourfoodshouldbe
straightfromthefarm
unprocessed&unrefined.
toourkitchen,notgoto
Itshouldnothavebeen
afactoryinbetween.
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subtractedofit’snatural
Nothingprocessed,tinned,
elements.Wholegrains,
packaged,bottledor
datesandbrownriceare
canned.
afewexamples.
3
4
PLANT-BASED
WATER-RICH
Ourfoodshouldbederived
Ourfoodshouldbejuicy,
fromplants&trees,notfrom
containinghighamountof
animals.Nomeat,fish
water,forexample-fruits,
oreggs.
vegetables,leafygreens.
Nuts,seeds,grainsare
water-poorfoods.
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AWatchthefullvideoonthe4foodprinciples.Useyourphone’sinbuilt
scannerordownloadtheapp
‘ScanLife’onyourphoneandscan
theQRcodeontheleft.
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OurfoodshouldbeLIVING
andpreservatives.Thesechemicalsmight
1
increasetheshelflifeoftheseproducts,but
Livingfoodsarefoodsthatcomestraightfrom
theydecreasetheshelflifeofourownbodies.If
Nature,withoutcookingorprocessing.Eating
youthinkaboutit,theprocessedandpackaged
livingfoodsmeanseatingfoodsintheirpristine,
stuffwegetfromfactoriesisnotevenfood.
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rawstate.Tounderstandthisconceptbetter,
They’reproductsmadebyacompanywho
let’stakeanexampleofawheatplant.Ifwe
wantstomakeaprofit,likeanyotherbusiness.
takeawheatseed,buryitinthesoilandwater
They’redead!Theyhavenolifeenergyleft
itforafewdays,itwillgrowintoasapling.But
inside.
ifwetakewheatnoodlesandplantthemin
theground,willtheyevergrowintoawheat
Don’teatDeadFoods
plant?NO!Becauseunlikethewheatseed,
madeinafactory
thenoodlesdonotcontainanylifeenergy,or
prana.Therefore,theycannotproducemorelife.
They’redead.Howcansomethingthatisdead
bringlifetoourownbody?Ontheotherhand,
fruits,vegetables,sprouts,coconut,grains,nuts
&seeds(ifsoaked)arealllivingfoods.When
theselivingfoodsenterourbody,theytransfer
theirlifeenergyinsideus,flushoutthetoxins
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sittinginsideandcuredisease.
bottled
tinned
AccordingtotheBhagavadGita,chapter17,
verse10,foodshouldbeeatenwithin3hours
ofbeingcooked.After3hours,itstartstolose
thelifeenergyinsideitandbecomesTamasik.
ThatexplainswhyintheYogicCulture,yogis
donoteatsabzi,riceorchapatiifithasbeen
frozen
packaged
keptformorethan3hours.Ourforefathersand
grandparentsalsoobeyedthislaw.Theyused
toeateverythingfresh-straightfromthestove
EatLivingFoods
EatLivingFoods
totheplate.However,thesedays,peoplestore
StraightfromNature
cookedfoodintherefrigeratorforseveraldays,
takealittleouteveryday,eatitandstoreit
back.They’reeatingstale,rottenfood.They’re
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invitingcancerintotheirbodies.
fruits
juices
Ifsomethingiscookedonfire,wemust
eatitwithin3hours,maximum5hours.
But,whyonlyapplythis3-hour-ruletosabzi
andchapati?Whataboutalltheprocessed
vegetables
coconut
biscuits,chips,candies,snacksandnamkeens?
Forget3hoursoreven3days.Mostofthem
werecookedeven3yearsinadvanceandhave
beenstoredinbottles,tins,cansandboxes
afterbeinglatheredwithsyntheticchemicals
sprouts
nuts&seeds
7
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IT’SNOTUNCOOKED,
Whenweeattheserawsunfoods,their
lifeenergyisdirectlytransferredtous,
IT’SSUNCOOKED
undiminished.Thissunenergyisusedto
Atleast70%ofourdailydietshouldconsistof
healus,rebuildtissuesandcells,replaceold,
rawfoods(suchasfruits,vegetables,salads,
damagedordeadcellsinourskinandremove
smoothies,juices,sproutsthathavenotbeen
cysts,mucus,orstonesfromourorgans.The
heatedorcookedonfire).
sun’senergyisusedtoflushouttoxinsfromthebody.Byeatingadietprimarilyofraw
Actually,“sun-cooked”isamoreappropriate
food,onecanovercomeanyhealthchallenge.
termthan“raw”.Theterm“raw”impliesthat
itisnotafinishedproduct,thatsomethingis
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Howcookingkillsourfood?
yettobedone.However,afruitripeningonthe
treeiscertainlynotrawfood.Itmaynothave
Whenwecookourfoodonfire,thefirstthing
beencookedoverfire,butithasbeencooked
togoisthevitalsun-energy.Thesecond
byMotherNatureunderthesun.Itissun-
thingtogoarevaluableenzymesinthatfood.
cookedfood.Bycookingafruitorvegetableon
Enzymesarepresentinallrawfoods.Enzymes
thestove,we’reactuallyre-heatingit.
arewhatmakedigestionpossible.At118
degreesFahrenheit(47.8degreesCelsius),the
Sunisthegreatestsourceofenergyonthis
enzymesinourfoodbegintodieandthefood
planet.Sun-cooked,orrawfoodscarrywith
startslosingit’snutritionalvalue.Foodenzyme
themthisvibrantsunenergythatnourishes
shortages,soonerorlater,resultinphysical
alllifeonEarth.Everywholeplantfoodisa
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degenerationanddisease.
symphony.Itistheresultoftheabsorptionand
accumulationofsunenergy.
IntheEsseneGospelofPeace,LordJesus
clearlyandbeautifullyexplainstheimpactof
deadfoodsonourbody,thoughtsandsoul.
“Killneithermen,norbeasts,noryetthefood
whichgoesintoyourmouth.Forifyoueat
livingfood,thesamewillquickenyou,butif
youkillyourfood,thedeadfoodwillkillyou
also.Forlifecomesonlyfromlife,andfrom
deathcomesalwaysdeath.Foreverything
whichkillsyourfoods,killsyourbodiesalso.
Andeverythingwhichkillsyourbodieskills
yoursoulsalso.Andyourbodiesbecomewhat
yourfoodsare,evenasyourspirits,likewise,
becomewhatyourthoughtsare.Therefore,
eatnotanythingwhichfire,orfrost,orwater
hasdestroyed.Forburned,frozenandrotted
foodswillburn,freezeandrotyourbodyalso.”
-Jesus,EsseneGospelofPeace
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Lookcloselyataradiantorangeorkiwi.
Whenfoodiscookeditalwaysbecomes
Itdisplaysthesun’senergyinedibleform.
lessthanitwasbefore,nevermore.Fireisa
destroyer.itnevercreatesanything.Ifyoulight
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thisbookonfire,woulditbecomemoreor
NEVEREAT:
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ALWAYSEAT:
lessthanitwasbefore?Cookingonlytakes
away.Itdestroysmanyimportantnutrients&
vitaminsinourfood.
Theassumptionbehindcookingfoodisthat
theoriginalformofNature,asitexists,must
bealteredinorderthatitmaybereformed
toanewartificialform.Thetruthisthatthe
cereals
freshfruits
originalstateisalwayssuperior.Nothingcan
comparetothearistocratictasteofaripe
mango,nothingcancomparetothetasteof
freshwatermelonsinthesummer,nothing
evenresemblestheenergyderivedfroma
mealofjack-fruit.
Hence,eatthingsinnature,thewayyou
biscuits
coconutslices
findtheminnature.Manthinksheisbetterthannatureandthathecanimproveupon
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nature.Butnaturehasalreadyperfectedit.
Anythingthatwedoisonlygoingtolessen
theperfectionthatit’salreadygot.
Weunderstandifyoucannoteata100%raw
poha/upma
sproutsalad
diet(althoughthatwouldbemostideal),but
atleaststrivefor70%ofyourdietasbeing
fullyraw.Ifyouhavetocookyourfood,cook
itatthelowesttemperatures,fortheshortest
duration.Steamingisbetterthanboiling.
Removeallprocessed,packaged,tinned,
bottledandcannedfoodsfromyourkitchen.
aerateddrinks
coconutwater
Theyaretheworst,astheyhavebeencooked
todeathatveryhightemperaturesforlong
hours.Theyaredeadfoodsandonlytransfer
deathanddiseasetoourownbodies.
packagednoodles
zucchininoodles
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cannedjuices
freshjuices
9
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OurfoodshouldbeWHOLESOME
mechanismofthatriceliesintheouterbran
2
thatweconvenientlydecidetothrowout,so
Mothernatureknowsbest.There’sareason
thericecanhavealongershelflife.
whyShehungdatesontrees,andnotsugar.
There’sareasonwhyShegivesuscoconut,
Eatdatesorjaggeryinsteadofsugar.Dates
andnotcoconutoil,potatoes,butnotpotato
arewholesome.Sugarisfragmented.
chips.
Eatwholecoconutinsteadofcoconutoil.Eat
Allfoodsthatcomedirectlyfromplants
thewholealmondinsteadofalmondoil.
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andtreesarewholesome-rawfruitsand
vegetablesforexample.Theyhavenotbeen
Wheneatingwheat,eatonlywholewheat,
subtractedofanything.Naturehasgiven
alongwiththeouterlayer,orchokar.Donoteachfooditemaspecificratioofprotein,fats,
sieveitbeforemakingyourchapatis.
nutrients-sothatwehumanscaneasily
digestandeliminateit.
NEVEREAT:
ALWAYSEAT:
However,ifwefragmentitbyconsumingonly
apartofit,bystrippingawayitsouterlayer,or
bysqueezingtheoiloutofit,wearespoiling
Nature’soriginaldesign.
MotherNaturehasmadeeachfooditema
‘whole-packagedeal’.Ifshegivesusrice,she
whiterice
brownrice
givesusthemechanismofdigestingthatrice
inthebranthatcoversit.Ifwefragmentfood
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bythrowingoutthebranortheroughage,we
alsothrowawaythedigestivemechanismof
thatfood.Whiterice,sugar,oils,refinedflours,
refinedwheat-areallhighlyfragmented
foods.Theyhavebeenhighlyalteredfromthe
wayNaturegavethemtous.Whenweeat
oil
gratedcoconut
suchunnaturalfoods,theydonotgetproperly
digestedinourbody,leaveundigestedresidue
insideourintestines,leadingtodisease.
Tounderstandthedifferencebetween
wholesomeandfragmentedfoodclearly,let’s
taketheexampleofcorn.Cornonthecobis
refinedsugar
dates
obviouslywhole.Cornmealisjustgroundup
wholecorn-stillwhole.Dextrose-asugar
thatcanbemadefromcorn-notwhole.And
highfructosecornsyrup-thekingofnotbeing
whole.
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Eatbrownriceinsteadofwhiterice.Brown
riceiswholesome.Whenweremovethe
refinedwheat
wholewheat
bran,itbecomeswhiterice.Thedigestive
(withoutbran)
(withbran)
SatvicFoodPhilosophy
3OurfoodshouldbePLANT-BASED
NATUREHASNOTDESIGNEDTHEHUMANBODYTOEATMEAT
Naturehasconstructedeveryorganismeitheracarnivore(anorganismthatfeeds
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onotherorganisms)oraherbivore(anorganismthatfeedsonplants).Bylookingatourownphysicalfeatures,wecanjudgewhetherwearedesignedcarnivoresorherbivores.
CARNIVORE
HERBIVORE
HUMAN
Havesharp,pointedteethto
Haveflatteeth,incapableof
Haveflatteeth,incapableof
Teeth
preyandtearapartmeat
tearingapartflesh
tearingapartflesh
Haveflat,dullnails.Have
Havesharp,pointedclawsto
Haveflat,dullnails,incapable
Nails
fingersperfectlydesignedto
snatchandripapartflesh
oftearingflesh
forge,grabandpeel
Haveaveryshortintestinal
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Haveaverylongintestinal
tract-only3-6timesit’s
tract.Ifweeatmeat,it
body’slength.Meat,asa
Haveaverylongintestinal
doesnotdigest,sits,rots
Intestine
substanceisveryquicktorot
tract-about12timesit’s
andcreatestoxicityinthe
Length
anddecompose.Acarnivore’s
body’slength.
intestines.Itgrowsfungus,
digestivetractisshort,sothe
mucusandconstipationin
meatexitsthebodybeforeit
theintestines.
becomestoxic
Haveverystronghydrochloric
Havehydrochloricacidthatis
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Havehydrochloricacidthat
Stomach
acidinthestomach,tobeable
almost20timesweakerthan
isalmost20timesweaker
Acidity
tobreakdownmeat
carnivores
thancarnivores
Haveeyesthatenablethem
Donothavenightvision,
toseeeveninthedarkso
Donothavenightvision,
becausewearenot
Vision
theycanhunttheirprey.Owls,
becausetheyarenotdesigned
designedtohuntandprey
eagles,catsanddogs-they
tohuntandpreyatnight
atnight
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haveeyesthatshineatnight
11
IfNaturehaddesignedmeatasournaturalBuddha,Jesus,Hippocrates,Voltaire,
food,wouldn’tshehavegivenussharpnails
LeonardoDaVinci,AlexanderPope,Tolstoy,
andteethtotearitapart,shorterintestines,
SirIssacNewton,ThomasEdison,Gandhi,
stronghydrochloricacidandnightvision
BernardShawandmanyothers.The
eyes?Naturedoesnotmakemistakes.Meat
world’sgreatestmasterpieces,suchasthe
isnotournaturalfood.
BhagavadGita,ZendAvestaofZoroaster
andtheEsseneGospelofPeacehave
advocatedavegetariandietforman.
TOXICITYINANIMALSWEAT
Haveyoueverhadtospeakinfrontofalarge
‘Thoushaltnotkill,’forlifeisgiventoall
audience?Orbeeninasituationwhichmade
byGod,andthatwhichGodhasgiven,
youextremelyscaredornervous?Whatwas
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letnotmantakeaway.ForItellyoutruly,
yourfirstreactiontofear?Itistosweat.
fromoneMotherproceedsallthatlives
upontheearth.Therefore,hewhokills,kills
Imaginethatchickenorpigplacedinarow
hisbrother.AndfromhimwilltheEarthly
tobeslaughteredamomentlater.Their
Motherturnaway,andwillpluckfrom
fearofdeathcausesarushofadrenaline
himherquickeningbreasts.Andhewill
throughtheirbody,whichmakesthem
beshunnedbyherangels,andSatanwill
sweatprofusely.Largeamountsoftoxins
havehisdwellinginhisbody.Andtheflesh
arereleasedfromtheanimalscellswhen
ofslainbeastsinhisbodywillbecomehis
itsweats.Regrettably,thesetoxinsremain
owntomb.ForItellyoutruly,hewhokills,
inthelayersbetweentheanimal’sskinand
killshimself,andwhosoeatsthefleshofareservedtopeopleinthenameoffood.
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slainbeasts,eatsofthebodyofdeath.For
Ifwe’reeatingmeat,we’renotonlyeating
inhisbloodeverydropoftheirbloodturns
thefleshofdeadanimals,butallthetoxins
topoison;inhisbreaththeirbreathtostink;
thatexistinitsbody.Overtheyears,these
inhisfleshtheirfleshtoboils;inhisbones
toxinsareretainedinthebloodstreamand
theirbonestochalk;inhisbowelstheir
tissuesvitiatingtheblood,givingriseto
bowelstodecay;inhiseyestheireyesto
inflammation,pain,functionaldisturbances
scales;inhisearstheirearstowaxyissue.
anddegenerativeailments.
Andtheirdeathwillbecomehisdeath.
-Jesus,EsseneGospelofPeace
OURSTOMACHISNOTAGRAVEYARD
ANIMALSHAVEAREVENGEONUS
Whenasomeonedies,wetaketheirbody
toacemeteryorgraveyardtobeburntor
Whatwedoalwayscomesbacktous.It’s
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buried.Butwhenweconsumethedead
calledthelawofKarma.Evenwhenwekill
bodyofananimalorbird,aren’twemaking
oreatananimal,theanimalhasarevenge
yourownstomachagraveyard?Think
onus.Therevengeisthattheyslowlybegin
aboutit.Ourbodyshouldbeagarden,not
tokillus,bygivingusheartdisease,cancer,
agraveyard.
strokes,etc.It’sinstantkarma.
Allreligionsofthisworldhavefavored
Dr.WilliamC.Robers,MD,remarked“When
vegetarianism.Aninnumerablenumber
wekillanimalstoeatthem,theyendup
ofpeopleofworldwidefamehavebeen
killingusbecausetheirflesh,whichcontains
vegetarians,suchasPlato,Plutarch,
cholesterolandfatwasneverintendedfor
Pythogoras,Socrates,Seneca,Zoroaster,
humanbeings,whoarenaturalherbivores.“
Nowadays,severaldocumentariesare
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cominguppresentingscientificresearchWhenourbodyreachesadulthoodand
showinghowmeatistheleadingcauseof
ourheightisnolongergrowing,orifwe’re
heartdisease,diabetes,obesityandcancer.
livingasedentarylifestyle,ourneedfor
proteinisminimal,whichiseasilyfulfilled
WatchthedocumentariesForksOverKnives,
byeatingleafygreens,vegetables,fruits,
FoodChoicesandWhatTheHealth.
coconut,sprouts,nutsandgrains.It’salmost
impossibletodesignaproteindeficientdiet
surroundingavarietyofwholeplantfoods.
AFFECTSOFMEATONTHEMIND
Whatweeatdramaticallyaffectsthe
Anyexcessthanthatmakesusproneto
waywethink.Foodhasconsciousness.
cancer,formationofcysts,stonesand
Wecannotremainpositivebyingestinga
fibroids,unwantedgrowthhormonesand
consciousnessofpoison,painanddeath.
disturbedbloodchemistry,amongstmany
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otherdiseases.
Factory-farmedanimalsarekeptindarkness
andsqueezedtogetherininhospitable
Athletesandchildrencanaddsoakednuts
cages.Ifweeatthefleshoftorturedanimals,
andseeds,lentilsprouts,leafysprouts,
theirenergyandconsciousnessatthattime
coconut,grains,lentilstotheirdiet.Every
istransferredtous.Notonlydoweingest
plantfoodcontainsprotein.Theydonot
theanimal,butalsothepain,exhaustion
needmeat,whatsoever.
andsorrowofthosebeings.Ourbodybegins
toaccumulatethatdeathenergy,which
Thinkaboutit-alltheanimalsthatwechose
manifestswithinusintheformofanger,
toeatforprotein,arevegetariananimals.
violence,depressionandillness.
Where’sthelogicinthat?Doyouknow
thatagorillacanliftsomething2,000kg
Ontheotherhand,ifwetakelivingfoodand
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(asheavyas30humans),over10timesit’s
positive,livingthoughts,wealsobecome
bodyweight.Theirdietconsistsofstems,
positiveandliving!
fruitsandbambooshoots.Theydonoteat
meat.Wheredotheygettheirproteinfrom?
Iftherewasnoproteiningrassandleaves,
IfIdon’teatmeat,wherewillIget
howwouldtheseanimalshavebeenso
myproteinfrom?
strong?Itmakesnosensetogothroughan
Itissurprisingforpeopletolearnthatthe
animaltogetthenutrientthattheanimal
overconsumptionofproteinpresentsa
gets,becausetheanimalateplants.
fargreaterthreattoourhealththannot
gettingenough.Infact,amajorculpritin
MILK-todrinkornottodrink?
manydiseasesisaproteinoverdose.In
ordertoreallybeconvinced,itisimportant
Milkisacomplicatedsubject,sowemust
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toknowtheroleofproteininthebody.
dealwithitinanorderlyway.
Proteinisa‘buildingblock’forourbody.Itis
Accordingtoourscriptures,purecowmilk
neededforthe‘growth’ofourbody.When
isnotwrong.Infact,producingmilkand
growthrateisrapidandvastamountsof
drinkingmilkhasbeensanctionedbyGod
newcellsarebeingformed,thedemand
inourscriptures.Theprobleminnotinmilk
forproteinishigh.Thisisduringchildhood,
itself,butinwhatwe’regettingtodayinthe
adolescence,athletesandpregnantwomen.
nameofmilktodayandinourinabilityto
digestit.
13
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Therearethreeproblemswithanimalmilk.
2)Cowsareoften
Let’sdiscusseachoneinalogicalmanner.
mistreated&tortured
1)Commercialmilkis
Theimportanceofmilk,asdescribedinour
highlyadulterated
scriptures,isfullydependentoncowservice.
However,todaytheproductionofmilkhas
Thecommercialmilkthatwe’regettingtoday
emergedasanindustry-oneofthemost
ishardlyevenmilk.Itisawhite-liquidheavily
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brutal,heartlessindustries.
treatedwithcontaminantssuchasurea,
starch,causticsoda,detergents,whitepaint
Forcowstobehealthy,theyneedtobe
andrefinedoil.Thesecontaminantsare
outinfreshairandgrazeonopenfields.
deliberatelyaddedtomilkastheyprovide
However,nowadays,cowsaretiedto
thickness,preservemilkandincreasethe
onecornerallthetimeorsometimeseven
volumeofmilktomakemoremilk,fast.
packedinwoodencrates.Asaresult,they
fallill-bothphysicallyandemotionally.In
Weurgeyoutowatchthevideolinked
hopesofcuringthem,theyareinjectedwith
totheQRcodebelow.Thevideoshows
chemicalmedicines,leadingtoadownward
therealityofmilkthatwedrinkeveryday.
spiralofdiseaseanddepression.Ifthecows
Downloadtheapp‘ScanLife’onyour
themselvesaren’thealthy,howcanwestay
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A
phoneandscantheQRcodebelow.
healthybydrinkingtheirmilk?
Likeanyothermother,acowproducesmilk
forthepurposeoffeedingitsbabycalf.
However,assoonasthemothergivesbirth
tothecalf,theyareseparatedfromeach
otherandtiedapart.Everyday,thefarmer
deceivesthecowsothatsheproducesmilk.
Heopensthecalfandthecowproduces
milkinitsudderforfeedingitsbaby.While
Whiletheimmediateeffectofdrinkingsuch
thecalfisstilldrinkinghismother’smilk,the
milkrangefromthyroiddisfunctioning,
farmerbrutallysnatchesitandtiesitaway
diabetes,gastritis,PCOD,weightgainand
fromhismother.Then,thecruelhandsof
highbloodpressure,thelong-termeffects
thefarmertiethecowslegsandforcefully
arefarmoreserious.
extractalltheremainingmilkthatwas
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meantforitsbaby.
Canmilkadulterationresultin
cancer?
Forseveraldays,thesameprocessisrepeated.
Whenthecowstartsunderstandingthat
TheWorldHealthOrganization(WHO)
sheisbeingtricked,Shebecomesrestless
hadrecentlyissuedanadvisorytothe
andstartsfightingthefarmersoastosay-
GovernmentofIndiastatingthatif
“Dearfarmer,Pleaseletmego.Pleasedon’t
adulterationofmilkandmilkproductsisnot
takeawaymyrighttofeedbychild.”The
checkedimmediately,87percentofcitizens
shamelesshumandoesnotunderstand.He
wouldbesufferingfromseriousdiseaseslike
tiesthecow’slegswitharopeandcontinues
cancerbytheyear2025.
milkingit.Afterfewmonths,thecowstops
producinganymilkatallandthen,she
isinjectedwithapoisonousvaccinethatownfarm,orfromthefarmofaknown
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forceshertokeepproducingmilk.Thisway,
friendorrelative,whereyouaresure
thecowissubjectedtorelentlesscyclesof
thatthecowislovedandcaredfor.
exploitationanddepression.
2.Thecalfhasthefirstrightoverthatmilk.
Tillwhenwillwehumanscontinuetobe
Ifanymilkremainsafter,onlythenshall
sobrutaltowardstheseinnocent,helpless
youhaveit.
animals?Aswediscussedearlier,food
3.Thecowshouldbefedgoodquality
carriesconsciousness.Milkthathasbeen
grass.
obtainedbysuchadeviousconsciousness,
cannotpossiblydogoodtoourbody.
4.Thecowshouldnotbeinjectedwithany
vaccinesorchemicals.
3)Milkisdifficultto
5.Evenifall4lawsaboveprevail,you
cannotdrinkmilkifyouaretryingtoheal
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digestforthosetryingto
adiseaseorlivingasedentarylifestyle.
cureadiseaseorlivinga
Youmayonlydrinkitifyouareanathlete
(exercisingformorethan3hoursaday)
sedentarylifestyle
orchildwhoseheightisgrowing.
6.Themilkshouldbepreferablyraworat
Acow’smilkisaveryheavyfoodbynature,
most,boiledlightlyonlyonce.
designedtocreateahuge,bigboned
animal.Itcontainsfastgrowingsteroids
7.Themilkshouldcomefromcowalone,
andhormones.Itisdesignedtofeedan
andnootheranimal.Nobuffalomilk.No
infantcalfweighing90poundsatthetime
goatmilk.
ofbirthand2000poundsattheageoftwo.
8.Treatoneglassfulasmilkasacomplete
Incontrast,ahumaninfantweighsabout
meal.Donotcombineitwithanything.
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6-8poundsatthetimeofbirthandattains
aweightofonly100-200poundsbytheage
Milkthatcompliestoall8conditionsiscalled
of18.Cowsmilkcontainsexcessivegrowth
VedicMilkandcanbeconsumedonlyby
promotinghormones.
thosedoingheavyphysicalexerciseand
children.Unfortunately,itisnearlyimpossible
Ifwehavereachedadulthood(weareno
tofindsuchmilkintoday’sdayandage.
longergrowing)andifwe’renotathletes,
Hencewesuggesttoabstainfromanimal
ourbodycannotutilizetheseexcessive
milkaltogetherandswitchtoanother,more
growthhormones,soitjustsitsloggingour
digestiblereplacement.
intestines,bloodvesselsandinterrupting
bloodcirculationandabsorption,causing
manychronicdiseases.
Isthereareplacementformilk?
Indeed,thereis.It’scoconutmilk.Traditionally,
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IfIhaveaccesstopurecowmilk,
coconuthasbeenviewedasIndia’smost
canIdrinkit?
sacredfruit.Itistheonlyfruitthathasbeen
called‘Shree’PhalinourVedicscriptures.It’s
Tobequalifiedtodrinkmilk,thereare8
theonlyfruitthathasbeenattributedwith
conditionsthatmustbemet-
‘Shree’beforeit.
1.Themilkshouldbeobtainedfromyour
InIndia,everyauspiciousoccasionbegins
15
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withthebreakingofacoconut-marriage,
birth,thelaunchofahouseoranyothernew
NEVEREAT:
ALWAYSEAT:
work.Thereisadeepsignificancebehind
thisritual.Let’sunderstand.Ourancestors
weremuchsmarterthanus.Theyknew
hownutritiouscoconutis.However,itwas
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onlygrownonthecoastsofIndia,butthey
wantedittoreacheveryhouseinIndia.So
theymadearitualstatingthatnomarriage,
animalmilk
homemadecoconutmilk
nobirthandnoauspiciousoccasioncan
Ifcoconutisnotavailablein
beginwithoutthebreakingofacoconut.
yourcountry,usealmondmilk
Bymakingitaprerequisiteforalmostevery
occasion,itwouldautomaticallybecomea
necessityandpeoplefoundtheirownways
totransport&spreaditthroughoutthe
country.
homemadenutbutter
butter
suchasalmond&peanutbutter.
Acoconutcontainseverynutrientthatour
Eatnutbutterssparingly.Theyare
bodyneeds.Unlikeotherproteins,coconutis
goodforchildren&athletesbut
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easytodigest.Itissuperiortoallnutsand
avoidtheminthehealingstage.
seeds.Ithelpsunderweightpeopleputon
healthyweight.There’snocholesterolinraw
coconut,unlessitiscookedonfire(thisiswhywenevercookcoconutdirectlyonstove
inSatviccuisine).Hence,incorporatemore
coconutinyourdiet.ItisoneofNature’s
mostpreciousgiftstohumanity.
cream
freshcoconutmalai
alsocalledcoconutmeat
Thehardkernelinamaturecoconutcanbe
usedtomakecoconutmilk.Itisveryeasy
andthemethodofmakingcoconutmilkis
illustratedonpage49.Youcanusecoconut
milkinsmoothies,soups,saladdressings.
Makesuretoalwaysmakecoconutmilk
freshathome.Donotusethestore-bought
cheese
homemade
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packagedcoconutmilk.Ifyouareliving
cashewcheese
inacountrywherefreshcoconutsarenot
available,youmayusehomemadealmond
milkinstead(butbearinmindthatcoconutis
Satvicchaas
moreeasilydigestiblethanalmondsorother
chaas
madeofcoconutmilk.
nuts).
Recipeonpage131
Almosteveryanimal-basedfoodcanbe
replacedwithamoredigestible,plant-based
icecream
Plant-basedicecream
food.Let’slookatafewreplacements.
madewithfrozenbananas.
Recipeonpage155
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OurfoodshouldbeWATER-RICH
Water-richfoodshavehigh-watercontent.
4
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Fruitssuchasmelons,berries,apples,
AccordingtotheBhagavadGita,our
grapes,oranges,tomatoes,cucumbers
foodshouldbejuicy,meaningwater-rich.
andvegetablessuchasbottlegourd,ash
Let’sunderstandwhatwater-richmeans.
gourd,celeryandallleafygreensfallinthis
category.Water-richfoodsarelightand
Foodcanbeclassifiedintwocategories-
easytodigest,andarealsolikelaxatives.
water-richandwater-poor.
Water-poorfoodsconsistoflow-water
content.Examplesincludeallgrains(such
asrice,wheat),millets,lentils,beans,and
starchyvegetablessuchaspotatoes,yam
andallnutsandseeds.Thesefoodsare
relativelymoredifficulttodigestandcan
beconstipating,unlesstakeninlimited
BEST
quantities,forthoselivingasedentary
lifestyle.
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EXTREMELYWATER-RICH
juicyfruits,vegetables,leafygreens
Toidentifywhetherafoodiswater-richor
water-poor,putitinthejuicer.Ifalotofjuice
comesoutofit,weknowit’swater-rich.Can
wejuiceachapatiorrice?No,becausethere
isnojuiceinit.
Themorewaterafoodcontains,theeasier
BETTER
NEUTRAL
itistobreakdownandthequickeritpasses
fattyfruits,starchyvegetables
throughyourdigestivesystem.Oncethe
foodgetsdigested,thehealingpower
(praanshakti)resumeshealingthebodyand
curingdisease.Ontheotherhand,water-
poorfoodsaredense.Thehealingpower
(praanshakti)hastoputgreatefforttobreakthemdown.Thetimethatcouldhavebeen
GOOD
usedforhealingisdivertedtodigestingand
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eliminatingthesewater-poorfoods.
WATER-POOR
grains,legumes,nuts,seeds
IntheBhagavadGita,chapter17,verse8,
LordKrishnadescribesthequalitiesofSatvic
foods.ThefirstqualityofSatvicfood,he
describes,istoberasyāḥ-meaningjuicyinSanskrit.Suchfoodsincreasethedurationof
life,purifyone’sexistenceandgivestrength,
health,happinessandsatisfaction,says
LordKrishna.
WORST
Inthenextverse,Healsosaysthatfoods
EXTREMELYWATER-POOR
thatarerūkṣha(meaningdry(water-poor)inprocessedfood,meat,eggs
17
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Sanskrit)areRajasikandarelikedbythosein
Funnilyenough,mostofuseatintheexact
themodeofpassion.Suchfoodscausepain,
oppositeratio-
distress,anddisease,saysLordKrishna.
Hencewecanconcludethatwater-poor
foodseatenintheslightestexcessarehealth
30%
Water-Rich
destroyinganddiseasepromoting,especially
fruits,vegetables,
forthoselivingasedentarylifestyle.
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juices
Water-poorfoodssuchasbeans,lentils,too
muchgrain,maybeharmlesstobulls,horses,
athletesandlaborerswhoworkextremely
hard,butnottosedentarypeopleorthose
tryingtocureadisease.
Whatpercentageofmydietshouldbe
water-rich?
About70%ofourbodyiswaterandso,about
70%ofourdietshouldconsistofwater-rich
70%
foodsandtheremaining30%canconsistof
Water-Poor
water-poorfoods.Thisishowourdailydiet
grains,legumes,
ratioshouldlooklike-
nuts,seeds
THEWRONGRATIO
30%
Water-Poor
grains,legumes,
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Wehaveaheavygrain-richmeal3-4times
nuts,seeds
adayandasaresult,we’redryingup!
Let’staketheexampleofaplant.Inorder
togrowoptimally,aplantneedsbothsoil
andwater.Withoutenoughwater,theplant
driesup,thestemslosetheirflexibilityandbrancheshardentoapointwherethey
cannolongerbendandbegintoeasily
break.Thehumanbodyismadeofthe
same5elementsastheplant.Justlikethe
plant,whenourbodydoesn’tgetenough
water,itstartslosingit’sflexibility,our
bonesdegenerate,losetheirstrength,and
70%
Water-Rich
herecomebonerelateddisorderssuchas
fruits,vegetables,juices
arthritis,rheumatism,cervical,spondylitis,
kneepainandbackpain.
Justliketheplantneedsacombinationof
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THERIGHTRATIO
earthandsoiltogrow,sodoesourbody.
MotherNaturehasgenerouslyfilledfruitseatenmeal,thebody’senergyredirectsitself
andvegetableswiththeperfectproportion
toprocessallthatunnecessarywater.When
ofsoilandwater,thatcanbeeasilydigested
youstartfollowingtheSatvicfoodsystem,
bythebody.
youwillbeeatinglotsoffruitsandsalads
Themealplansgiveninthisbookare
(withminimalspicesandsalt)soyourneed
designedsuchthatabout70%ofyourdiet
forplainwaterwillreducesubstantially,yet
isautomaticallywater-rich,startingwith
therewillstillbemorewatergoinginside
juiceinthemorning,juicyfruitsforbreakfast,
you.
compositechapati(madeof50%vegetable)
andsatvicsabziforlunchandasoup/salad
fordinner.
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Idrinkcoffee,sodaandbeer.They
containwater,don’tthey?
Inrecipescontainingrice,wheatoranyother
No.Thesekindsofdrinksactasdiuretics—
grain,thegrainhasbeenmixedwithdouble
theycauseincreasedpassingofurineand
ortripletheamountofvegetables(suchas
actuallycauseustolosewaterandbecome
inSatvicDaliya,SatvicKhichdi,CocoQuinoa
dangerouslydehydrated.
Bowl).Addingasufficiencyofvegetablesto
grainsmakesthegraineasiertodigest.
Lentilsandlegumessuchaskidneybeans
(rajma),chickpeas(chole)andlentils(daal)havedeliberatelybeenavoidedinthe
recipes.It’snotthattheyarewrongfoods.
It’sjustthatinourmoderndaysedentary
lifestyles,wemaynotbeabletodigestthem.
Ourgrandparentsandforefathers,who
spent8hoursadayinafielddoingheavy
physicalworkwereabletodigestthem.But
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manyofustodayliveasedentarylifestyle,
sittingonanofficedeskfor8hoursaday,notexercisingformorethan1houraday.
Inthissituation,it’sverydifficulttodigestkidneybeans(rajma),chickpeas(chole)andtoomuchlentil(daal).
FREQUENTLYASKEDQUESTIONS
HowmuchwatershouldIdrinkinaday?
Theanswerissimple.Drinkwateronly
whenyoufeelthirsty.Nowadays,people
areadvisedtodrink8-10glassesofwater
everyday,or2glassesimmediatelyafter
wakingup.Thisisnotrightbecauseexcessive
drinkingofwaterputsunduepressureonthe
kidneys.Insteadofdigestingthepreviously
19
21SatvicFoodLaws
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Hereare21foodlawsyoumustfollow.Allrecipesgiveninthisbookhavebeencarefullycreatedtoadheretotheselaws.PleasefolloweverysinglelawreligiouslytoreceivethetruebenefitoftheSatviclifestyle.
NoAnimalBasedFoods
EatPlantBasedFoods
Law1
suchasmeat,fish,eggs,animalmilk*,
suchasfreshhomemade
cheese,butter,ghee,paneer
coconutmilk,almondmilk
NoDeadFoods
Don’teatanythingthatcomes
EatFreshFoods
Eatfoodsthatcomestraightfrom
Law2
packaged,bottled,tinnedorcanned
fromafactory,suchaschips,
thefarmtothekitchen,suchas
namkeens,snacks,vinegar,soya
freshfruits,vegetables,grains,nuts
sauce,readymadesaucesordressings
andseeds.
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NoSugar
UseNaturalSweeteners
Law3
suchaswhitesugar,brownsugar,
sugar-syrups,khaand,
suchasfreshfruits,dates,
maplesyrup,agave
jaggery,figs,raisins
Law4
NoWhiteRice
EatBrownRice
Nooils
UseWholeFats
Law5
Oliveoil,mustardoil,coconutoil,
Gratedfreshcoconut,
palmoil,refinedoil,flaxseedoil,etc.
soakednutsandseeds
NoRefinedFlours
Law6
suchaswhiteflour,maida,
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UseWholeFlours
semolina(sooji),etc
wholewheatflour(withchokar)
UseFreshGreenChili
Law7
NoRedChilior
orBlackPepper
RedChiliPowder
inlimitedamounts
*allowedonlyinfewexceptionalcases
20
SatvicFoodPhilosophy
UseFreshHerbs
NoStrongSpices
suchastulsi,curryleaves,coriander,
suchasgarammasala,
basil,lemongrass,oregano,rosemary,
Law8
asafoetida(heeng),turmeric,
thyme,bayleaf.
blacksalt(kalanamak),toomuch
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ginger,
Somemildspicessuchascardamom,
toomuchsalt
cinnamonandcuminseedscanbe
usedinmoderation
UseRockSalt(SendhaNamak)
Law9
NoIodisedSalt
inlimitedamounts
MinimalCooking
Eatmostofyourfoodraw.Ifneeded,
NoExcessiveCooking
cookonlyminimally,fortheshortest
Nothingshouldbecookedtoo
durationpossible
muchorfortoolong,soasto
•Vegetables&grainscanbe
Law10
destroythenaturalcomposition
cooked
ofthatfood.
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•Fruitsshouldnotbecooked
Fryingandover-cookingis
(nocookingtomato,coconutor
coconutmilk)
strictlyprohibited.
•Sproutsshouldnotbecooked
•Steamingisbetterthanboiling.It
preservesmorenutrition
NoMetalPots&Pans
UseonlyClayPots&Pans
Law11
forcooking
forcooking
EatLessGrain,MoreVegetables
Maintaina70-30ratiobetween
Don’tEatMuchGrain
vegetables&grains.Ifyourdishhas
Wheat,rice,lentils,quinoa,
30%grains,combineitwithatleast
millets
70%vegetables.
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Law12
allcomeundertheumbrellaof
grains.Asatvicdishshouldnot
Ifeatingonecompositechapati(pg
havetoomanygrains,asthey
73),eatwith2bowlsofSatvicsabzi.
aredifficulttodigest.
Ifeating2compositechapatis,eat
with4bowlsofSatvicsabzi.Ifeating1
bowlofbrownrice,eatwith3bowlsof
vegetables.
21
DoNotMixMultiple
GrainsintheSameDish
EatOnlyOneType
Itisdifficultenoughforourbodyto
ofGrainataTime
digestonetypeofgrainatatime.If
Ifeatinggrains,eatwithasufficiencyof
Law13
wemixtwoormoregrainstogether,it
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vegetables,withoutmixingwithanother
becomesevenmoredifficult.So-
grain.
•Noricewithchapati
•BrownRicewithsabzi
•Nodaalwithrice
•Compositechapatiwithsabzi
•Nodaalwithchapati
•Quinoawithvegetables
•Nomulti-grainflour
NoUnseasonalorExoticFoods
Donotuseingredientsthatareout
ofseasonorarenotlocallygrownin
EatFoodsthatare
yourcountry,astheytendtocontain
Seasonal&Local
morechemicalstoextendtheirshelf
Law14
life.
Eatfoodsthatarelocaltoyour
countryandareinseason.Seasonal
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Ingredientssuchasblueberries,kale,
fruitsandvegetablestendtobe
swisschard,hazelnuts,macadamia
cheaperinprice.
nutsarenotlocaltoIndia,sodon’t
botherusingthem.
UseSoakedNuts
DoNotUseUnsoakedNuts
Alwayssoaknutsfor6-8hours
Law15
Don’tuseoreatanynutsbefore
beforeusing.Beforebeingsoaked,
soakingtheminwater.
nutsareintheirdormantstate
Addingwaterbringsthemtolifeand
makesthemdigestible.
22
SatvicFoodPhilosophy
DoNotEatTooMany
ConsumeNuts&SeedsSparingly
Nuts&Seeds
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Ifyouaretryingtocureadisease,
Similartograins,nuts&seeds
itisbesttoavoidthemaltogether.
andaredifficulttodigestand
Onceyouarecured,youmayhave
Law16
therefore,shouldbeonly
themsparingly(about5-7aday).
consumedsparingly.Ifusing
Bearinmind,wehavealready
nutsinasaladdressing,useonly
addedthemtooursaladsandsalad
theminimumamountrequired,
dressingrecipes.Ifyouareeating
forthesakeoftexture.
those,noneedtoconsumenuts/
seedsseparately.
CoconutMilkissuperiortoalmondmilk,cashewmilk&othernutmilks,Law17
becausecoconutiseasiertodigestthanothernuts.So,alwayspreferfreshhomemadecoconutmilkoverothernutmilks.
Law18
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NoSoyMilk,NoTofu
Soyaisverydifficulttodigest.Itisaninferiorqualityofgrain.
Coconut&TomatoShouldNotBeCookedDirectlyonFlameIfaddingfreshcoconut,coconutmilkortomatoinarecipe,addittowardstheend,AFTERswitchingoffthestove.YoucanletthecoconutandtomatoLaw19
warmfromthesteaminsidethepot,butnevercookthemdirectlyonflame.
Thisalsomeansthatafteraddingcoconut,coconutmilkortomatotoadish,itshouldnotbere-heated.
Law20
Incookedrecipes,addsaltandlemontowardstheend,notbeginning.Saltandlemonshouldnotbecookedonflame.
Donotaddgrains(suchaswheat,rice,millet,lentil)toasaladLaw21
orsoup.Saladsandsoupsshouldbegrain-free,unlesstheyarebeingeatenasagrainmeal.
23
UnderstandingDigestion
Essentialtothemaintenanceofphysical,mentalandemotionalhealthisthetimelyeliminationoftoxinsthateitherenterthebodyorarecreatedbyit.Everythinginnaturefollowsaspecificorder
&timing.Forexample,themoonandthesunhaveregularcyclestwelvemonthsoftheyear;thefourseasonsareconstant&prompt;seedsmustsproutbeforetheybecomeplants;fruittreesmustblossombeforetheybeartheimmatureandthentheripenedfruit.Ourbodyisapartofnature.
Justlikenature,ourbodiestoofollowaspecificorder&timing.Thecorrectnessofthisorder&
timingdeterminesourhealth.
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YOU,YOURWASHINGMACHINE&CYCLES
•Ifyouskiponeormoreofthemini-cycles,
Imagineyouareawashingmachine.And
yourclotheswillbelesscleanthanyou
thiswashingmachinehasthreemini-cycles,
expect.Youcanblamethisdeficiencyon
withineachcompletecycle:
yourwashingmachine,butofcourseyou
areresponsible.
1.Fillandwash
2.Rinse
Whatdoesthishavetodowiththecyclesof
3.Spin
digestion,absorptionandelimination?Every
timeyoueatameal,asignificantportionofSimilarly,thefollowingmini-cyclesareapart
yourbody’senergyshiftsfromwhateverit
ofyourbody’sfunctioning:
wasdoing,todigestingthefoodthathas
1.Digestion
enteredyourstomach.Whenyourbody
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2.Assimilation
finishesdigestingthefood,itshiftsitsenergy
3.Elimination
toabsorption.Havingcompletedthat,the
body’senergyproceedstoeliminatewaste.All
Let’stakealookatwhathappensina
ofthisworkswonderfullyunlessyoueatbefore
washingmachineinregardstothesemini-
thebodyhasfinishedabsorbingoreliminating
cycles:
yourmostrecentmeal.Whenyoueatbefore
themostrecentmealhasbeen“processed”
•Ifyouallowthewashingmachineto
completely,thebodyshiftsitsenergytoaddress
completethreemini-cycles,yourclothes
thenewfood.Theresidueofthemostrecent
willbebright,cleanandfresh.
mealisthenleftatthemercyofbacteria,yeast,
•Ifyoustopthewashingmachinejust
mold,etc.,andtheresultistheunnecessary
productionofwaste,or,toxinsinthebody.
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beforethespin,theclothesremain
soakingwet.Whentheydry,theyremain
Mostofusconstantlyconsumebeforeitistime
somewhatdirtyfromtheretainedwater.
tonourish.Followingarethemostfrequent
•Ifyoustopthewashingmachineafter
responsestothequestion,“Whendoyou
decidetoeat?”
itfinishesthewashcycle,theclothes
remainfullofdetergentanddirt.
•“Theclockindicatesthatitistimetoeat.”
•“I’mboredandhavenothingelsetodo.”
Therefore:
•“EverytimeIseeorsmellfood.”
24
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SatvicFoodPhilosophy
Noneoftheserationalizationsjustifythe
lessonthatwemustlearnfromlife,and
eatingofexcessivefood.Oneshouldeatwhen
whenweheedit,wereapbountifulrewards.
he/shefeelstruehunger,afterthelastmeal
hasbeendigested,absorbedandeliminated.
LESSONSTOBELEARNED
Whenyoueatanewmealwhileyour
Whatcanyoudotohelpyourbodyfollowthe
bodyisstillassimilatingoreliminatingthe
righteatingpattern?
previousmeal,youstressandcompromise
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yourbodyunduly,becauseitisawarethat
FollowIntermittentFasting(alsocalled16
ithasnotfinisheditstaskfromthelastmeal
hourfasting)whenyoueatwithinaspanof8
yethasanotherjobrequiringimmediate
hours,andfastfor16hourseverynight.This
commencement.So,thebodydealswith
wouldgiveyourdigestivesystemnotonly
bothmealsincompletely,thusgenerating
adequatetimetofinishthecycles,butalso
bothexcessstressandunnecessarywaste.
adequatetimetohealthereafter.
Mostpeople(inso-called“advancedsocieties”)
Forexample,ifyoueatyourdinnerat8pm,
havepoundsofundigestedwastestoredintheir
eatnosolidfoodtill12noonthenextday.At
bodies.Ifyouwouldsimplystopeating,thebody
12noon,haveyourfirstsolidmealoffood.If
wouldbeabletofinishtheworkthatitbegan.
youeatdinnerat6pm,eatnosolidfoodtill10
amthenextmorning.Waterandjuices(such
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Fortunately,thebodyisveryefficientand
ascoconutwater,ashgourdjuice)isallowed
resilient.Ithasapowerfulwilltolive.Ithas
inyourfastingcycle.
anincrediblereserveofvitalforcetomaintain
relativelygoodhealthevenwhenyouimpede
Whenyoudointermittentfasting,yourbody
itfromfulfillingitsnaturalfunctions.Itusuallywilldigest&absorbfoodwithin5-6hours
takesyearsofabusetorenderthehuman
(dependingonthequalityofyourfood).Once
bodyincapableofrectifyingtheunhealthy
digestioniscomplete,whatdoesitstart
habitsthathavebeenimposeduponit.
doing?Itstartshealing.Inthehealingstate,it
rebuildsoldtissue,burnsfatcells,fadesaway
oldscarsandcuresyourdisease.
USINGTHISMODELINYOURLIFE
Youcanapplythecitedmodeltotheemotional,
Wehavemadeavideoexplainingtheconcept
mentalandspiritualchallengesyouface.Many
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of16hourfastingindetail.Towatchit,
giftedpeoplehaverecognizedthathealing
downloadthe‘ScanLife’apponyourphone
occursinavoid(theabsenceofeverything).
andscantheQRcodebelow.
Youmustleaveenoughspacebetweenevents
topreventthesecondeventfromrunninginto,
over,aroundorthroughthefirstevent.Finish
processingthefirstbeforeyoucommencethe
next–don’tleaveunfinishedresponsibilities
tocommencenewones.Thisisacritical
A25
FoodCombining
Pairingfoodintherightwaycanmakeallthedifferencetoourdigestion.Evenfresh,wholesomefood,ifpairedincorrectly,canoverwhelmthedigestivesystemandcauseindigestion,fermentation,gas,bloating,andthecreationoftoxins.Thisiswhyproperfoodcombiningissoimportant.
Foodsarenaturalchemicals.Forthesakeof
foodsubstance,thefasteritpassesthroughour
understanding,imagineyourbodysimilartoa
digestivesystem.Grains,nuts,seeds,driedfruitstesttubeinalaboratory.Asinotherchemicalarewater-poorfoodsandhencetakelonger
experiments,reactionsrangingfromsedative
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todigest.Freshfruits,vegetablesandjuicestoexplosivecanbecreatedinourbodies,
arewater-richfoodsanddigestandeliminate
dependinguponthecombinationofelements.
quickly.Foroptimumhealth,atleast70%ofour
Themoreingredientsthereareinameal,the
dietshouldbecomposedofwater-richfoods.
greaterthechanceforadigestiveexplosion.
Note
ANALOGY
•
Legumes,nutsandseedsalsotakeabout18
Imagineahighway.Threecategoriesofvehicles
hourstodigest.
canenterthishighway–
•
Neutralvegetables(suchaslettuce,celery,
spinach,coriander,cucumber)arequicker
1.Scooters
todigestthanstarchyvegetables(suchas
2.Cars
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potato,peas,pumpkin,cauliflower).
3.Trucks
Scootersarefast.Theymovequicklythrough
thehighway.Trucksareheavierandmoveveryslowly.Carsfallsomewhereinbetween-neither
tooslow,nortoofast.
Thishighwaycanbecomparedtoourdigestive
tract.Scootersrepresentfruits–lightandquick.
Carsrepresentvegetables.Trucksrepresent
grains-heavyandslow.
Onanaverage,fruitstakeaboutof3hoursto
digestandeliminate.Vegetablestakealittlelonger-about6hours.Grains(suchaswheat,rice,lentils,millets)takeabout18hourstodigest,absorbandeliminatefromourbody.Thisexplains
whyweoftenfeellazyandsleepyaftereating
toomanygrains,becauseallourenergygoesinto
digestingitandlittleremainstokeepusawake.
Ofcoursethesetimingsarejustestimatestogiveusanidea.Theyvaryfrompersontoperson,
agetoage,butthepointis-themorewaterina
26
SatvicFoodPhilosophy
SixLawsofFoodCombining
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Nowthatwehavelearntaboutthedigestibilitylevelsofdifferentfoods,let’sunderstandthelawsoffoodcombining.
Restricttoeatinggrainonlyonceaday
1Asstatedbefore,grains(wheat,rice,lentils,legumes,millets,quinoa)takeanaverageof18hourstodigest,assimilateandeliminatefromthebody.Ifweeatgrainstwice,orthriceaday–apracticecommonlyobservedamongstIndians–itmeansthatevenbeforeourpreviousgrainmealwasdigested,wegiveourbodymoretodigest.Then,insteadoffinishingthedigestionofthepreviousmeal,ourbodyshiftsitsenergytoaddressthenewfoodthathasjustenteredthestomach.Theresidueofthepreviousmealisthenleftatthemercyofbacteria,yeast,mold,etc.,andresultsintheaccumulationofundigestedfood,orwasteinthebody.
DIFFICULTTODIGESTCOMBINATIONS
•
Lentilpancakes(cheela)forbreakfast,riceforlunch,sabzi-rotifordinner
•
Poha(puffedrice)forbreakfast,sabzi-rotiforlunch,daal(lentils)fordinnerEASYTODIGESTCOMBINATIONS
•
Fruitsforbreakfast,Satvicsabzi-rotiforlunch,saladfordinner
•
Fruitsforbreakfast,saladforlunch,Satviccheelafordinner
•
Saladforbreakfast,brownRiceandvegetablesforlunch,fruitsfordinnerNoteChildren,athletes,andpeopleengagedinrigorousphysicalworkcanaffordtoeatgrainsmorethanonceaday,becausetheirdigestivepowersarestrongerthanothers.
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Eatonlyonegrainatatime
2
Inourmodernday,sedentary(always-sitting)lifestyles,itisdifficultenoughforthebodytodigestonegrainatatime.Ifwegiveittwograinsatonce,itbecomesevenmoredifficult,andmanyatimes,evenimpossible.So,eatonlyonegrainatatime.Ifeatingchapati,eatonlychapati,withasufficiencyofvegetables.Don’teatriceandchapatiinthesamemeal.Ifeatingbrownrice,eatonlybrownrice,mixedwithasufficiencyofvegetables.
DIFFICULTTODIGESTCOMBINATIONS
•
Ricewithchapati(wheat)
•
Rajma(kidneybeans)withrice
•
Daal(lentils)withrice
•
Chana(chickpeas)withrice
27
EASYTODIGESTCOMBINATIONS
•
BrownRicewithVegetables
•
ChapatiwithVegetables
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•
Sprouteddaal(lentils)withsalad
Wheneatinggrains,mixthemwith3timesthevegetables3Whenmakingchapati,insteadofusing100%wheatflour,use50%wheatflourand50%
vegetable(suchasspinach,carrot,cucumber,beetroot,fenugreek,etc).Themethodofmakingcompositechapatihasbeenclearlyexplainedlaterinthisbook.Ifeatingonechapati,eat2bowlsofvegetable(sabzi).Ifeating2chapatis,eat4bowlsofvegetable(sabzi).Addingasufficiencyofvegetablestograinsmakesthegrainseasytodigest.
DIFFICULTTODIGESTCOMBINATIONS
•
3chapatiswith1bowlofvegetable
EASYTODIGESTCOMBINATIONS
•
1compositechapatiwith2bowlsofvegetable
•
1bowlofbrownricewith3bowlsofvegetables
•
1bowlofquinoawith3bowlsofvegetables
Donoteatfruits&cookedfoodinthesamemeal
4Fruitsrequiredifferenttypesofenzymesandacidsecretionstobereleasedbythestomachthancookedvegetablesandgrains.Fruitsdigestbestbythemselvesorwith“neutral”greenvegetables.The“neutral”vegetables(suchaslettuce,cucumber,coriander,celery,andkale)aresocalledbecausetheirstarchandfatcontentislowand,thus,theirdigestionwillnotinterferewiththedigestionoffruit.
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DIFFICULTTODIGESTCOMBINATIONS
•
Fruits&cookedvegetablesinthesamemeal
•
Fruits&grainsinthesamemeal
EASYTODIGESTCOMBINATIONS
•
Fruitsalone
•
Fruitswithneutralgreenvegetables
28
SatvicFoodPhilosophy
Don’tmixsweetfruitswithcitricfruits
5Sweetfruits(mangoes,bananas,chikoo,persimmons,etc.)shouldnotbecombinedwithcitricfruits(oranges,mandarin,pineapple,lemons),sincetheyrequiredifferentdigestivejuicestobereleasedbythestomach.Itisbesttoeatsimilarkindsoffruitstogether.
NoteBulkierfruitslikebanana,coconutandavocadorequiremoredigestiontime.
EASYTODIGESTCOMBINATIONS
•
Anyonesinglefruit
•
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OnlyMelons(Watermelons,Muskmelons,HoneydewMelons)
•
Apple,PearandPeach
•
Berries(most)
•
OrangesandMandarin
Don’tdrinkwhileyoueat
6Ifyou’reeatingsolidfoods,sticktosolids;conversely,ifyou’redrinkingliquids,sticktoliquids.
Drinkinganythingwhileeatingdilutesthedigestivejuices,andcausesindigestion.Letusexplainhow.Assoonasweputfoodinourmouth,adigestivefirelightsupinsidethestomachtobreakitdown.Ifwegulpdownaglassofwaterimmediatelyaftereating,weextinguishthatfire,whichwasnecessarytodigestthefood.Theundigestedfoodrotsandcausesdiseaseinthebody.Itisbesttodrinkwateratleast1hourbeforeor2hoursafteroursolidmeal.OncewestarteatingSatvicfood,whichisrichinwaterandlowinspices&salt,wedonotfeeltheneedtodrinkwaterwithoraftermeals.Ifdrinkingwaterbecomesnecessarywhileoraftereatingfood,sip2sipsofwater&letitstayinthemouthforawhilebeforeswallowingit.Youwillnotfeelthirstyafterthat.
SURPRISINGFACTS
•
Thereare28ingredientsinan“average”cakemixboughtfromastore.
•
Theconventional“festive-meal”inIndiaincludesmorethan100ingredientsin
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variouscombinations.
29
Howyoueatismoreimportant
thanwhatyoueat
Recipesaren’tallweneed.Herearesomesimplelifeskillsthatcanhelpusliveandeatinamorepleasantway.
Eat70%raw,30%cooked
Alwaysrestafteragrainmeal
1
2
Ifyoutakeanapple&plantitintheground,
Pictureinyourmindaportablemobile
you’regoingtogetanappletree.Butifyouphonepowerbank.Ifyoupluginone
cookthatapple,andplantitintheground,
phone,allpowerinthebankwillgotowards
youwon’tgetanything.Onceyoucookyour
chargingthatonephone.Itwillbecharged
food,it’sdead.Naturehasdesignedourbody
quickly&efficiently.Ifyouplugin3
totakewholefoodsandeatthemintheir
phonessimultaneously,theenergywillget
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raw,uncookedform.Everysinglecreatureon
distributedamongstthe3phonesandeach
earthexcepthumans,andthepooranimals
phonewillbechargedlessefficiently.Your
we’vecaptured,eata100%rawdiet.Some
bodyworksinasimilarmanner.Youreceive
Healthinstitutesaroundtheworldareputting
alimitedreserveofpowerwhenyouwake
peopleona100%rawdietandreversingeven
upeverymorning.Eachactionyouperform
thirdstagediseases(cancer,tumors,TB,etc).
(breathing,talking,walking)takesupan
Thereisyetanotheradvantageofeatingraw
amountofenergyfromthisdailyreserve.
food.Weconsumemuchlessofthesame
Thegreatestexpenditureofenergyoccurs
foodwhenitisnotcooked.Takecauliflower.
intheworkoffooddigestion.Ittakesupto
Theaveragepersoncouldnoteveneathalf
70%ofyourbody’senergy.Ifyouperform
ofarawcauliflower.Butifitwerecooked,the
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anothertaxingtaskwhileyourfoodisbeing
samepersoncouldeasilyeattheentire
digested,yourbodywillnotreceiveenough
vegetable.Byeatinguncookedfood,wesave
energytodigestfood.Hence,themealwill
food,andtimeinpreparingit.Itisdifficultto
beleftundigestedandinduecourse,setup
followacompletelyrawlifestylebutmake
seriousdiseases.Lifecannotsimultaneously
sureatleast70%ofyourdietisraw.Thisiscarryoutadequatelymorethanonegreat
possibleifyoueatnotmorethanonecooked
activity-whetherit’saphysicalactivityor
mealaday,exactlyhowwe’vesuggested
amentalone.Werecommendtakinga30
inyourmealplan(Pg55).Whenpreparing
minutenap,orrestafteryourgrainmeal.
cookedfood,alwayscookonalowflamefor
Youneednotrestaftereatingalightmeal,
aslittletimeaspossibleandtryeatingwithin
suchasfruitsorsmoothies,astheyrequire
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3hoursofpreparing.Neverstorecookedfood
littleenergytodigest.Ifyourjobdoesn’t
intherefrigeratortoconsumethenextday.
allowtimetorestafterlunch,eatalighter
lunchandyourgrainmealatdinner.
“Therefore,eatnotanythingwhichfire,
orfrost,orwaterhasdestroyed.For
“Workanddigestionmustbekept
burned,frozenandrottedfoodswill
apart,sotheremaybenocompetition
burn,freezeandrotyourbodyalso.”
betweenthem.”
~Jesus,EsseneGospelofPeace
~AcharyaK.LakshmanaSarma,
FatherofNatureCureinIndia
30
SatvicFoodPhilosophy
3
lightnessandpresenceofsufficient
Neverovereat
digestivepowertodigestthenewmeal.
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Thosethatdisregardtheserulesandeat
Overeatingisacurse.Immoderationin
whilestoolsarestagnantinthebowels,
mattersofdiet–eithereatingtoomuchin
areconservancycarts,carryingthe
everymealoreatingtoooften–leadsto
foulrefuseofthreeoffourdayseating
deteriorationofhealthandreducesthespan
orperhapsagreatdealmore.Theyare
oflife.Alwaysleavethetablealittlehungry.
welcomingseriousdiseasesbydoing
Manycultureshaverulesthattellyouto
so.Unlessthestomach–notthemind–
stopeatingbeforeyouarefull.InJapan,they
answersthatit’sreadyformorefood,do
say“eatuntilyouarefourfifthsfull.”Islamic
noteat.Mostpeopleeatforthetwot’s,
culturehassimilarrule.Germanssay“tieoff
thatis,forthetongueandforthetime.
thesackbeforeit’sfull.”IfyoufillablenderInstead,weshouldeatforthethirdt:the
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tillthetop,woulditbeabletoblend?No,
tummy.Convinceyourmindthatitisok
becauseitneedssomeemptyspacetotwist
toskipmeals.Thesemini-fastscanbe
andturntheingredientsinside.Similarly,ifverybeneficialtoyourhealth.Airplane
youfillyourstomachtillthetop,willitbetravelsandothernutritionalwastelands
abletobreakdownanddigestyourfood?No,
aregreatplacestoeatless.Ofcourse
becauseitneedsemptyspacetoreleaseand
weadvisethiswithinreason.Ifyouare
mixdigestivejuiceswiththefood,andallow
underweight,consistentnutritionis
fortheexpansionandcontractionofthe
important.Pleaseusegoodjudgment.
stomach.Evenwholesomefood,ifeatenin
excess,becomestoxicfilth.Thattheminimum
“Thebodywillneverneedmedicineiffood
food,thefoodthatisneededforreplacement
isnevertakenwithoutmakingsurethatthe
ofwastedbodysubstance,givesthebest
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stomachhasdigestedwhatwasgiventoit
resultinhealth,istheconclusionarrivedatby
before.”
allthepioneersandtheirsuccessors.Onthe
~Thiruvalluvar,
otherhand,everyexcessoverthisminimum
GreatIndianSaint
lowersthehealth-levelandprovokesdisease.
“Andwhenyoueat,nevereatunto
Eatalightbreakfast
5
fulness”...“giveheedtohowmuchyou
haveeatenwhenyourbodyissated,
Ifbreakfastcannotberenounced
andalwayseatlessbyathird”
altogether,itshouldbealightmeal,
~Jesus,EsseneGospelofPeace
fruit,orsalad,forexample.Thislineof
reasoningsurprisesmanyAmericans,
4
becausetheyaretaughtfromayoung
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Eatonlywhenyou’rehungry
agethatit’simportanttobegintheday
withaheartybreakfast–the“breakfastof
Eatingwhennotreallyhungryisjustaddinga
champions”approach.Butfromtheyogic
loadtothebodyitdoesn’tneed.Oneshould
perspective,whenwefirstwakeup,our
makesurethatthefollowingeventshave
digestivefireisnotverystrong;it’sstillbeencompletedbeforeeatingameal-(1)
partlyasleep,soourmorningmealshould
Emptyingofthestomachindicatedbythe
belight.Beforethewhitemencame,the
eliminationofthewastes,(2)Adequatetime
rulewas,atleastfortheBrahamanas,
forrestandrecuperationfortheorgans
togowithoutfoodtillnoon,meanwhile
afterelimination,(3)Thefeelingofbodily
doingalltheday’swork.Professors
31
taught,andpupilslearnttheirlessonsonDon’tmixtoomuchtogether
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7
anemptystomach,andtherewasahigh
levelofscholarship.InoneofourVedic
Whenyoueatjustonetypeoffruit,
booksthereisapassagethatsays,“Take
vegetableorgrain,yourbodydigeststhe
wateranddothywork”.Morningeatingis
foodmoreeasilyandassimilatesitbetter.
alsocondemnedintheOldTestamentof
Wheneatingfruit,tryhavingsimilar
theBible.
typesoffruitstogether–forexample
watermelonswithmuskmelons,apples
Lunch,however,canbeaheaviermeal,
withpears,strawberrieswithraspberries,
sincewehaveplentyofenergyto
orangeswithothercitricfruits.When
digestbythetimeit’snoon.Supper,like
eatinggrains,don’tmixtwodifferent
breakfast,shouldbelight,andweshould
grainsinthesamemeal.Forexample
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finishtheeveningmealatleasttwohours
–don’tmixricewithwheat.Instead,
beforegoingtosleep.
eatricewithvegetables,orwheatwith
vegetables.Don’tcombinerawand
“Sleepisnotahungerinducingprocess.”
cookedfoodsatthesamemeal,asthey
~Dr.Dewey
arebrokendowndifferently.Additionally,
ifyou’reeatingsolidfoods,sticktosolids;
Alwayseatinarelaxedstate
conversely,ifyou’redrinkingliquids,have
6
onlyliquids.Yourstomachwillbegrateful
Wearenotmachines.Wearea
toyou,becauseitwillhavejustonething
confluenceofthebody,mindandsoil.We
todo;digestionwillbemuchquickerand
shouldmakesuretoeatwhenourbody
easier.Why?Becauseeachfoodrequires
andmindarerelaxed;it’sbestnottoeat
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adifferentamountoftimetodigestand
whenwe’reupset,angry,agitatedorina
utilizesdifferentdigestivejuicesfromthe
hurry.Foodeateninsuchconditionswill
stomach.
notbedigested,becausemoreofourvital
“Becontentwithtwoorthreesortsof
energywillgetusedtohandlethemental
foods,whichyouwillfindalwaysupon
stress,andlesswillremaintocarryout
thetableofourEarthlyMother.”...“For
thebodilyfunctions,namelydigestion.
Itellyoutruly,ifyoumixtogetherall
Whatwedon’tdigestoftenturnsinto
sortsoffoodinyourbody,thenthe
bacterialfermentation,toxicfilthorfat.
peaceofyourbodywillcease,and
Makesureyouareseatedandtakethe
endlesswarwillrageinyou.”
timetoenjoyyourmealinarelaxedstate
withagoodintention.
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~Jesus,EsseneGospelofPeace
OurIndianculturealsocertifiesthis
Eatneithertoocold,nortoo
8
principle.Ifsomeonediesinafamily,
hot
cookingisprohibiteduntilthedead
bodyiscrematedbecauseinthecaseof
Thetemperatureofthefoodweeatshould
tensionandstress,thefamilymember’s
matchthetemperatureofourownbody.
fooddoesnotgetdigested.
Donoteatfoodthatistoohotortoocold;
itaffectsthedigestivesystemnegatively.If
afoodordrinkistoohotortoocold,keep
“forallthatyoueatinsorrow,orinanger,
itonyourtonguefor10-12secondsbefore
orwithoutdesire,becomesapoisoninyour
swallowingit.Themouthneutralizesthe
body.”~Jesus,EsseneGospelofPeace
temperatureofanythingthatyouleave
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32
SatvicFoodPhilosophy
insideforthatduration.AllrecipesinthisChew,chew&chew
10
bookshouldbeservedatroomtemperature.
Theruleisthatoneshouldcheweach
mouthfulsowellthatfoodisbrokeninto
“Shunallthatistoohotandtoocold.For
smallparticlesandbecomeswellmixed
itisthewillofyourEarthlyMotherthat
withthesalivaofthemouth.Remember,
neitherheatnorcoldshouldharmyour
theflowofsalivainthemouthdepends
body.”
onhowmuchyouchewyourfood.That
~Jesus,EsseneGospelofPeace
is,themorethoroughthechewing,the
morethesalivaproduced,theeasier
EatSeasonal,Regionaland
itwillbetodigestfood.Thereverse
9
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isequallytrue.Inotherwords,food
Reasonable
whichisthoroughlychewediswell
digestedbytheorganslowerdown.
MotherNatureismuchsmarterthanus.
Ineatingbythisrule,lessiseatenin
There’saveryspecificreasonastowhy
moretime;andsoonecannotovereat.
Shegivesuscertainfoodsinsummer,and
notinwinter,andvice-versa.Whenwe
eatunseasonalfruitsandvegetables,we
“Naturewillcastigatethosewhodonot
tamperwithherplanandthisiswhatleads
masticate.”
toalldiseasesinthemodernday.Also,
~HoraceFletcher,
unseasonalfruitsarehighlycontaminated
TheGreatMasticator
becausetheyrequireenormousamounts
ofchemicalsandpesticidestobegrown
outoftheirseason.Secondly,eatregional–
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foodgrowinginyourowncountryorarea.
Theuniversehasaplaceforeverything
andeverythingisbestsuitedforwherethe
universeputsit.Importedproducesuffers
fromlengthytransporttimeandasaresult,
containsmorepreservativestoincrease
it’sshelflife.Whensomethingisproduced
inanareaatthetimewhenitisinseason
there,thecostofthefoodwillautomatically
godown,hencemakingitreasonable.
“Eatnotuncleanfoodsbroughtfrom
farcountries,buteatalwaysthat
whichyourtreesbear.ForyourGod
knowswellwhatisneedfulforyou,
andwhereandwhen.”
~Jesus,EsseneGospelofPeace
33
CHAPTER2
SETTINGUP
ASATVIC
KITCHEN
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Inthischapter,wewilldiscuss6topics-
1.IngredientsneededforaperfectSatvickitchen
2.8essentialtoolsforaperfectSatvickitchen
3.Howtousethetools?
4.Allaboutvegetablesprouts
5.Allaboutnutmilks
6.Do’sanddont’sofrecipemaking
35
IngredientsNeeded
foraperfectSatvicKitchen
InordertomaketheSatvicrecipeswithease,it’simportanttohaveawell-stockedSatvicKitchen.Belowwehavegivenalistofallingredientsusedinthisbook.Werecommendthatyoubuyfruits,vegetablesandfreshherbsasandwhenyoumaketherecipes,butbuyallthedryingredientsinadvance,inonegrocerytrip.Youwillbeabletofindmostingredientsatyourcommongrocerystore,oronline,onAmazon.
FRESHINGREDIENTS
Buyas&whenyoumakerecipes
1.FRUITSMakesurewhateveryoubuyisseasonal®ional.Donotbuyfrozenfruits.
•Lemon
•Pear
•Peach
•Melons
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•Orange
•Berries
•Papaya
•Mango
•Grapes
•Coconut
•Banana
•Sapota(chikoo)
•Apple
•Pomegranate
•Pineapple
2.VEGETABLESAvoidprecut,prepackagedvegetablesthathavebeensittinginplasticbagsandcontainersforwhoknowshowlong.
•AshGourd
•Celery
•Pumpkin
•BottleGourd
•Parsley
•Cabbage
•RidgeGourd
•Zucchini
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•Peas
•Spinach
•Tomatoes
•Broccoli
•Lettuce
•BellPeppers
•GreenBeans
•Rocketleaves
•Beetroot
•Cauliflower
•Cucumbers
•Carrots
•Potatoes
3.HERBSGrowingyourownherbsiseasyandeconomical.Ifyouhavemorethanyoucanuse,justdrythemandstoreinjarsforfutureuse.
•Coriander
•CurryLeaves
•Rosemary
•Mint
•Thyme
•Lemongrass
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•BayLeaf
•Oregano
•Basil
36
SettingupaSatvicKitchen
DRYINGREDIENTS
Buyinadvance
1.NUTSANDSEEDSBuywhatyou’llusewithinamonthandstorethemintherefrigeratorduringthesummermonths.Alwayssoakyournutsandseedsinwaterbeforeusingthem.
•Almonds
•Peanuts
•ChiaSeeds
•Walnuts
•PumpkinSeeds
•FlaxSeeds
•Cashews
•SunflowerSeeds
•SesameSeeds
•Pistachios
•PoppySeeds
2.SEEDSFORSPROUTINGWerecommendeatingsproutsofvegetableseeds,
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insteadoflentils,becausevegetablesproutsareeasiertodigest.Seedsforsproutingaresameasthoseusedtogrowthevegetable.Youcanfindthematanurseryoronline.
•Alfalfa
•Fenugreek
•Clover
•Radish
3.GRAINSANDLEGUMES
•WholeWheatFlour
•Quinoa
•BrownRice
•MoongDaal
4.SPICESANDCONDIMENTS
•Rocksalt(sendhanamak)
•Fennelseeds
•CacaoPowder
•Greenchillies
•Cumin
•CacaoNibs
•Freshginger
•Blackpepper
•Carobpowder
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•Cinnamon
•Blacksalt
•Galangal
•Greencardamombuds
•Saffronstrands
•VanillaPowder
5.DRYHERBSYoucaneasilyfindthematgrocerystores.
•DriedBasil
•DriedRosemary
•DriedOregano
•DriedThyme
6.SWEETENERSRemoveallprocessedsugarsfromyourkitchen&replacewithnaturalones.
•Dates
•ChemicalFreeJaggery
•Raisins
37
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8EssentialTools
foraperfectSatvicKitchen
Itistrulyajoytohavegoodkitchenequipment.Irecommendthatyoustartwiththeequipmentthatyoualreadyhave,andtheneveryfewweeks,purchaseonetoolthatyouneed.
1.Blender
Ablenderisneededforeverything-soups,dressings,nutmilks.Therecipesinthisbookwillworkjustfinewithanaveragehouseholdblender.But,Irecommendyoutoinvestinahigh-speedblender.Itcanmakethesilkiestsauces,smoothies,soupsandcreamsinverylittletime.Thetwomostpopularhigh-speedblendersinthemarketaretheVita-MixandtheBlendtec.High-speedblendersaremoreexpensive,butagreatinvestmentifyouhaveanysortofculinarypassion.
2.Juicer
YouwillneedtodrinklotsofjuicesinyourjourneyoffollowingaSatvicdiet.Therearetwomaintypesofjuicers:
1.CentrifugalJuicers
Thesetypicallyutilizeafast-spinningmetalbladethatseparatesthejuicefromfleshviacentrifugalforce.Theproblemwithcentrifugaljuicersisthatthefast-spinningmetalbladegeneratesheat,whichdestroystheenzymesinthefruitsandvegetablesyou’rejuicing,leadingtoalessnutritiousjuice.
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2.SlowJuicers(alsoknownasColdpressJuicers)
SlowJuicersextractjuicebyfirstcrushingandthenpressingfruitandvegetablesforthehighestjuiceyield.Becausetheydon’tproduceasmuchheat,theykeepmoreofthenutrientsintact,leadingtoahighqualityjuice.
Ifyouwanttopackthemostnutrientsinyourbodyaspossible,buyaslowpressjuicer.Thereisavarietyofslowjuicersavailableinthemarket.
38
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SettingupaSatvicKitchen
3.ClayPot
Cookingvegetables,sabzisorriceinaclaypotismuchbetterthancookinginanykindofametalpot.Clayisporousinnature,itallowsmoistureandheattocirculatethroughyourfood,andthus,retainitsnutrition.Foodcookedinaclaypoteventastesbetter.Ourancestorsallusedclaypotstocooktheirfood.ClaypotsareinexpensiveandareeasilyavailableinlocalIndianmarkets,oronline.Ifclaypotsarenotavailable,usestainlesssteelvessels(withoutnickelplating).Donotuse
aluminumornon-stickcookware.
4.ClayTawa
Aclaytawaisessentialforthosewhowanttocook
chapatis.Achapaticookedonaclaytawaismuch
moredigestiblethanthatcookedonametaltawa,asitretainsthenutrients.Onthecontrary,analuminumtawaleachesmetalparticlesintoyourbodyandleadstoxicaccumulationovertime.ClaytawasareinexpensiveandcaneasilybefoundinlocalIndianmarkets,oronline.
5.MeasuringCupsandSpoons
Whilerecreatingrecipesinthisbook,makesureyouusetheexactamountoftheingredientsmentionedsothatyougettheperfecttasteoftherecipes.TheseareavailableonAmazon.
39
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6.NutMilkBagorMuslinCloth
Anutmilkbagisbasicallyaspeciallyshapedfabricbag,thatyoustrainyourblendedalmondorcoconut
milkthrough,toremoveanypulpthatremains.Anutmilkbagwillhelpyouachieveasmootherconsistencyofyourcoconutoralmondsmilks.ThisisavailableonAmazon.Ifyoudon’thaveanutmilkbag,amuslin
clothwillworkjustfine.
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7.JulienneVegetablePeeler
ThisisoneseeminglygimmickytoolthatIabsolutelyadoreandhighlyrecommend.Ajuliennepeeleris
atypeofvegetablepeelerwithajaggededgethat
allowsyoutocreatethinstripsofvegetablesfor
salads.Tryitwithzucchini,carrots,radish,cucumbers,beets,applesandmore.Usingthistoolsavesalotoftimeandpreventsfatiguewhilecuttingvegetablesforsalads.ThisisavailableonAmazon.
8.Spiraliser
Aspiraliserisaninexpensivetoolthatturnsfreshvegetablesintonoodles.Aslongasit’sahardfruitorveggie,youcanspiralizeit.Somegreatonesto
spiraliseareridgegourd,bottlegourd,zucchini,
beetroot,andcucumber.Spiralisingisasneaky
waytoeatmorevegetables.“I’meatingspiralised
noodles”ismoreexcitingthansaying“I’meatinga
salad”.ThisisavailableonAmazon.
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SettingupaSatvicKitchen
Howtousethetools?
1.HowtouseaJulienneVegetablePeeler
A.First,peelthevegetable
B.Peeltheflesh,slidingthe
C.Usingthejuliennepeeler,
withastandardpeeler.Then,
peelerawayfromyou.Turn
youcaneffortlesslycreate
firmlyholdthevegetableatan
andrepeatuntilyoucanno
vegetableribbons,anduse
angle.Pressthejuliennepeeler
longerpeelcomfortably.
theminsaladsorwraps.
againstthevegetable.
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2.HowtouseaSpiraliser
A.First,topandtailyour
B.Twistthevegetableinto
C.Agreatdishtomake
vegetableandtheninsertit
thespiraliser(likeapencil
withtheresultingnoodlesis
intothespiraliser.Withmost
sharpener).Whenyougetnear
zucchinispaghetti.
vegetables,youdonotneed
thebottom,usethecap(that
tousethecapatthisstage.
comeswiththespiraliser)so
thatyoudon’tinjureyourself.
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Yourbodyneeds
VegetableSprouts
Whatarevegetablesprouts?
Vegetablesproutsarethemostconcentratedformsoflivingfoods.Whenyousoakandgerminateseedsofvegetables,after3-5days,awhitetailemergesfromthem.Theseed,alongwiththetailarecalledvegetablesprouts.TheeasiestonestogrowinIndiaarealfalfa,clover,radishandfenugreek.
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SettingupaSatvicKitchen
WhyVegetable
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Whenyouapplywatertoseeds,theseedabsorbs
thewaterandswellstoatleasttwiceitssize.NotonlySprouts?
doesitswellinsize,butitalsoswellsinnutritional
•Nutrition:Vegetablesproutsare
content.Sproutsare10to30timesmorenutritious
oneofthemostnutritiouswhole
thanthefullgrownvegetable.Theyareplantsin
foodsontheplanet.Theyare
theirbabystage.Atthisstage,theyhavethegreatesthigh-frequency,high-vibration
concentrationofnutrientsthanatanyotherpointintheirlivingfoodsthattransferstheir
life-forceenergytoyou.
life.Theyareabletoreleasethesenutrientsintoourbodiesbecauseoftheirdelicatecellwalls.
•CostEffective:Sprouted
seedsmultiply3-15timestheir
weight.Groworganicfoodin
Thismakessproutatrue“superfood”.Theyareone
yourkitchenyearroundatavery
ofthemostLIVINGFOODSinnature.Livingfoodsareminimalcost.
foodsthatcreatenewlifewhenplanted.Thatsmall
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•Organic:Nochemicals,
radishsprouthasthelife-forcetogrowafull-grownherbicide,pesticideorfungicide.
radishoutofitself.Thislife-forceistransferredtoyourYoucantrustthatit’spure
bodywhenyouconsumethem.Thinkaboutthis,when
becauseyouarethegrower.
youeatasprout,youareeatingthelife-forceenergy
•Easy:Justaddwater.No
thatisneededtocreateafullgrownhealthyplant.
speciallightsrequired.Youcan
growhalfakiloonlyin9square
inchesofcounterspaceinyour
Sproutshavebeenusedasahealthfoodthroughout
kitchen.
history.TheChinesehavebeenusingbeansproutsfor
•Freshness:Pickandeatthe
centuries,since3,000BCtobeexact,andswearby
sameday.Nolossofnutrients.
theirhealingproperties.DuringworldWarII,sprouts
•EnvironmentFriendly:No
wereeatenasasourceofprotein.
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airplanesorfuelconsumedto
deliverthisfoodtoyou
EvenLordJesus,intheEsseneGospelofPeace,
•EmergencyPreparedness:
recommendssproutingandexplainshowtomake
Sproutseedslastalongtime
sproutedbread(alsocalledEssenebread).
iftightlysealedandstoredina
cool,dryenvironment.
However,inIndia,peopleonlyknowaboutlentilor
beansprouts.Barelyanyoneknowsaboutvegetable
sprouts.IlearnttheconceptofvegetablesproutsfromHippocratesHealthInstitute,wheretheyarecuringeventhirdandfourthstagecancersbyputtingpeopleonarawfooddietrichisvegetablesprouts.
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Yourbodyneedsvegetablesprouts,notdaalsprouts
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Let’slearnthedifferencebetweenvegetablesprouts&daalsprouts.
Lentil&BeanSprouts
VegetableSprouts
Difficulttodigest
Easytodigest
Suitableforeveryone
Suitableonlyforathletes,
children&manuallaborers
Thesearethevarietiesthatwe
commonlyrecognizeassprouts.
However,sproutsofbeans&lentils
Someofthefollowingvarieties
aredifficulttodigest.Theyareideal
mightseemnewtoyou.Vegetables
forchildren,athletes&peoplewhodo
sproutsaremucheasiertodigest
longhoursofphysicalwork.Butthey
thanthesproutsofbeansandgrains.
shouldbeavoidedbythosetryingto
cureadiseaseorloseweight.
Commonvarieties
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Commonvarieties
moong
redlentils
alfalfa
radish
greenlentils
chickpea
clover
fenugreek
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Howtogrowvegetablesprouts?
It’seasy.Just6simplesteps!
STEP1Rinsetheseedsand
STEP2Thefollowingmorning,
STEP3Tietheclothtightlyso
placetheminaglasscontainer.
drainoutthewaterfromthe
thattheseedsarecontainedin
Fillthecontainerwithfiltered
container.Rinseonetimeand
abundle.
watertocovertheseedsplus
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drainagain.Putyourseedsat
aninch.Letyourseedssoak
thecenterofthecottoncloth.
overnight.
STEP4Placethisbundlein
STEP5Rinsetheseedswith
STEP6Attheendofthe
abowlandcoverwithplate.
freshfilteredwatertwiceaday,
rinsingtime,yoursproutswill
Makesureyourclothisnotin
oneinthemorningandoncein
belongenoughtoeat.The
directsunlight.
theevening,for4-5days.
sproutingtimewillvaryfrom
seedtoseed.Allowthemto
drycompletelybeforestoring.
Theycanbestoredinacovered
containerintherefrigeratorfor
upto5-7days.
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SproutingQuantityChart
SeedType
YieldAmount
RinsingTime
Alfalfa
1tablespoonseeds=1cupsprouts
5days
Clover
1tablespoonseeds=1cupsprouts
5days
Radish
2tablespoonseeds=1cupsprouts
5days
Fenugreek
1tablespoonseeds=1½cupssprouts
3days
Moong
½cupseeds=2cupsprouts
3days
GreenLentils
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½cupseeds=2cupsprouts
3days
SproutingFAQs
WhereshouldIbuyseeds?
Howmuchlightdoesitneed?
Youcanorderthemonline.Theyarealso
Notmuch.Youcankeepthemonyourkitchen
availableonourwebsitesatvicmovement.org
counter.Youneverwantanydirectsunlight
hittingyoursprouts,otherwise,theywillgettoo
WhereshouldIstoremyseeds?
hot,cookanddie.
Keepthemcoolanddry.Seedsareoftensold
inplasticbags,whichisfineifyouplanonusing
WhatkindofwatershouldIuse?
theminafewmonths.Ifyouplaninkeeping
Filteredwateratroomtemperature.
themlongerthanthat,transferthemtodryglass
containerswithatightsealinglid.StoreinpantryWhereshouldIstoremysprouts?
atroomtemperature.Ifitgetstoohot,keep
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Intherefrigeratorinacoveredcontainer.Make
themintherefrigeratorifyouhavespace.
suretheyarecompletelydrybeforeyoustore
them.Theyshouldlastfor5-7days.
Whatisthebestplacetogrowsprouts?
Yourkitchencounter.Thetemperature,humidity,
Whatifthesproutsdevelopmold?
lighting,andproximitytoawatersourcemakes
Increaseventilationaroundyourjars.Aceilingor
yourkitchenanidealsettingtogrowyour
tabletopfanon“low”somewhereintheroomis
sprouts.
ideal.
Whatisthebesttemperature?
Between17-22degreesC(65and75degrees
F).
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Howtousevegetablesprouts?
Sproutsaregreattouseinsaladsbecausetheyinstantlyaddcrunchiness,flavorandnutritiontoyourmeal.Tomakeafulfillingsalad,use30%sprouts,30%vegetables,30%leafygreensand10%
toppings,suchascoconut,nuts,seeds,homemadedressings(forthesakeoftasteandtexture).
10%
30%
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TOPPING
SPROUTS
gratedcoconut,
soakednuts&seeds,
sproutsofalfalfa,
homemadedressings,
clover,radish,
driedfruits
fenugreek
30%
LEAFY
GREENS
spinach,coriander,
30%
lettuce,cabbage,
fenugreekleaves,
VEGETABLES
kale,celery
cucumber,tomato,
carrot,bellpepper,
beetroot,zucchini,
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broccoli,peas,
greenbeans
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Allaboutnutmilks
NutMilkreferstonon-dairymilksderivedfromplantsornuts,suchascoconuts,almonds,hazelnuts,cashewsorsunflowerseeds.Asyoukeepfollowingthislifestyle,nutmilkswillbecomeastapleinyourkitchen.
Howarenutmilksmade?
Nutmilksaremadefromdifferenttypesofnuts.First,nutsaresoakedinwaterfor6-8
hours.Then,theyareblendedtogetherwithfreshwater.Theliquidthatisstrainedfromthismixtureisthenutmilk.Insomecases,naturalflavoring(forexample-dates,cinnamon,etc)isadded.
Whichishealthiestnutmilk?
Coconutmilk.Coconutiseasiertodigestthananyothernutmilk.
HowcanIusenutmilks?
Nutmilkscanbeusedasbasesforsmoothies,soups,curries,dressingsanddesserts.
HowoftencanIconsumethem?
Mostrecipesinthisbookalreadyincludecoconutmilk.Thereisnoneedtodrinknutmilkseparately.Nutmilksareheavy.
CanIbuypre-packagednutmilks?
No.Theyarechock-fullofpreservative,thickeners,andartificialingredients.
Note
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•Useonlyrawandun-friednuts,strictlynoroastednuts.
•Nutsmustbesoakedforatleast5-6hoursinfreshwater.Incaseyouareinahurry,soaktheminhotwaterforabout30minutes.
•Alwaysdiscardthewaterinwhichthenutshadbeensoaked.
•Donotmakesoymilkasitverydifficulttodigest.
•Makesureyounevercookcoconutmilkdirectlyonflame.Coconutmilkisextremelynutritiousbutwhencooked,itconvertsintocholesterol.Alwaysaddittowardstheendafterswitchingoffthestove.
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Howtomakecoconutmilk?
MAKES2CUPS
1.Take1cupoffreshdessicatedcoconut.
2.Combineitwith2cupsofwaterinablender.
3.Blenduntilsmooth.
4.Pourthemixtureoverabowlcoveredwitha
nutmilkbagoramuslincloth.
5.Squeezeoutthemilkwithyourhand.You
6.Milkcanbeusedimmediatelyorstoredin
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canusetheleftoverpulpasafacescrub.
refrigeratorforupto1-2days.
FORMAKINGALMONDMILK,
Replace1cupdessicatedcoconutwith1cupalmonds,soakedinwaterfor5-6hours.
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DO’sandDONT’s
ofrecipemaking
1.Useexactmeasurements
Pleaseusetheexactmeasurementsoftheingredientsmentionedintherecipes,inordertogettherighttasteofthedishes.Weoftenseepeoplecasuallyaddingingredients,withoutmeasuringthemwithmeasuringcupsandspoonsandasaresult,theydonotgetthedesiredtaste,consistencyortexture.AfterafewmonthsoffollowingtheSatvicrecipes,youmightrememberthemeasurements,butpleasecarefullymeasuretheingredientsinthebeginning.
DON’TUSETHIS
USETHIS
DON’TUSETHIS
USETHIS
50
SettingupaSatvicKitchen
2.Ifmakingconversions,followtheconversionchartbelow
¼cup=4tablespoons
½cup=8tablespoons
1tablespoon=3teaspoons
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1pinch=1/16teaspoon
3.Whenusingdryherbs,useless.Dryherbsaremoreconcentrated.It’sa1:3ratio.Ifusing1tablespoonoffresh,use1teaspoonofdry.
4.Alwayssoakyourseedsinwaterbeforeusing.Nutscontainsomethingcalledenzymeinhibitors,whichmakethemhardtodigest.Bysoakingthem,theseenzymeinhibitorsareremoved.Theaveragesoaktimefornutsis6hours.Youmaysoakthemovernight.
5.Formaximumhealthvalue,pleasesticktotherecipesexactly.Donotincreasetheamountofgrains,nutsorspicesinadish.Therecipeshavebeencreatedkeepinginmindstrictfoodprinciplestoensurefastesthealingandmaximumhealth.
51
CHAPTER3
SATVIC
MEALPLANS
ItisnotenoughtoeatsomeSatvicfoodeverynowandthen.Toseerealresults,youmustbringatotalshiftinyourdiet&lifestyle.Youmustreligiouslyfollowthemealplanpresentedonthenextpage.
53
Chooseyourmealplan
Givenbelowarethreedifferentmealplans.
Theblueplanisforchildrenbelowage16orpeopleengagedinheavyphysicalwork.Insuchcases,onecaneatgrainstwiceaday.Theyellowplanisforthosetryingtohealahealthproblem,loseweightormaintaintheirhealth.Itisalsoforpeoplewhoarehealthy,havenodiseaseandsimplywanttomaintaintheirhealth.Insuchcases,oneshouldeatgrainsnotmorethanonceaday.Thewhiteplanisforfasting(eatingnosolidfood).Itshouldbefollowedincaseofanacutedisease-suchascold,cough,fever,sorethroatordiarrhea.Youcanalso
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followthewhiteplanfor2-3dayseverymonth,ifyouwanttodoajuicefasttodetoxifyyourbody.
Eachmealplanconsistsof5meals
1.Pre-breakfast
2.Breakfast
3.Lunch
4.Mid-Meal
5.Dinner
PleaseNote-
•
Youcanadjustthetimingsaccordingtoyourschedule.Ifyouarefollowingtheyellowplan,makesureyoufollow16hourfasting.Makesuretogivea16hourgapbetweenyourlastmealandfirstmeal.Ifyoueatdinnerat7pm,eatnothingtill11amthenextday.Ifyoufeelhungryinbetweenthe16hourfast,drinkwaterorjuices,butnosolidfoods.
•
Children(ifhealthy)orpeopledoingheavyphysicalwork(ifhealthy)donotneedtodo16hourfasting.
•
Youmayswaplunchanddinnerinanyoftheplansifthatismoreconvenientforyou.
•
Therecipesinthisbookhavebeenstructuredaccordingtotheyellowplan,asitissuitedtomostpeoplereadingthisbook.
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SatvicMealPlans
55
CHAPTER4
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RECIPES
FORTHE
REVOLUTION
Followingisacollectionofrecipescomplyingtoall21Satvicfoodprinciples.
Therearesoups,salads,smoothies,juices,mainmealsanddifferentcuisinesincludingIndian,SouthIndian,Thai&Italian.Wehopeyouhavefunonthisexcitingnewjourneyofvitality,health&happiness.
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1stmeal
PRE-BREAKFAST
AST
Alwaysstartyourdaywithsomethinglightanddetoxifying.Whenwestartacar,wedon’timmediatelysetitonfifthgear.Westartwithfirstgearandgraduallymoveuptothefifthgear.
Samewithourbody.Weshouldstartourdaywithadetoxjuice.Theneatfruitsforbreakfast,aREAKF
grainmealforlunch&finishwithalightdinner.
-B
PRE
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PRE-BREAKFAST
Pre-breakfastisbasicallyyourmorningdetoxjuice.Youcanhavethis1-2hoursafterwakingup.Makesuretomaintainagapof2hoursbetweenpre-breakfastandbreakfast.Whenyoudrinkadetoxjuice,itstartsdoingit’sworkinside,thatis,itstartscleaningyourbody.Ifyoueatsomethingimmediatelyafterthedetoxjuice,thecleaninggetsinterrupted.
Belowarethethreeoptionswesuggestforpre-breakfast.
1stoption(bestoption)
ASHGOURDJUICE
Ashgourd(safedpetha)isoneofthemostdetoxifyingvegetablesinNature.Whenitentersourbody,itstartstosuckinallthetoxinsandwhenitleavesourbody,itcarrieswithitallthetoxicwaste.Itislikeaspongeinourdigestivesystem.Manypeopletellthattheirstomachimmediatelygetsclearedafterdrinkingashgourdjuice.
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AshGourdiseasytofindatvegetablevendors.Itbelongstothegourdfamilyandisalsocalled‘wintermelon’.
Don’tworry,thetasteofashgourdjuiceisnotbitteratall.
Infact,it’squitebland,likewater.
INGREDIENTS
Ashgourd(safedpetha)
METHOD
1.Removethepeeloftheashgourdandtakeoutalltheseedsfrominside.
2.Cutitintopiecesandjuiceit.Drinkabout400ml(1glass)ofthisjuiceeverymorning.
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2ndbestoption
ASHCOCOJUICE
Ifforsomereasonyoudonotlikethetasteofashgourd,orwanttogiveittochildren,youmaymixtheashgourdjuicewith50%coconutwater.
INGREDIENTS
50%ashgourdjuice
50%coconutwater
METHOD
1.Mixtheashgourdjuicewith50%coconutwater.
2.Drinkabout400ml(1glass)ofthisashcocojuiceeverymorning.
AST
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REAKF
-B
3rdbestoption
PRE
COCONUTWATER
Coconutiscalled“ShreePhal”inSanskrit.It’stheonlyfruitwhichisgiventhetitleShreeinfrontofit,becauseofit’shealingproperties.Coconutwaterisanaturallaxative.
Makesureyouonlyusefreshcoconutwater,nottheprepackagedorbottledversion.Incasecoconutwaterisnotavailableinyourcountry,youcandrinkthejuiceofanyotherfreshgreenvegetable-suchascelery,cucumber,bottlegourd,spinach,etc.
INGREDIENTS
400ml(about1glass)ofcoconutwater
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2ndmeal
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BREAKFAST
Formaximumenergythroughouttheday,youshouldeatalightbreakfast,consistingofwater-AST
richfruitsorapureSatvicsalad.Thephilosophyofeatingaheavybreakfast(recentlybroughtaboutbytheWesterninfluence)ishighlyflawed.Thisculturecameaboutfoodcompaniesthatwantedtosellcerealboxes.Inthemorning,ourstomachisstillbusydigestingthelastbitsofREAKFB
ourdinner.Ifweeataheavybreakfast,thebodyshiftsitsenergytoaddressthenewfood.Theundigesteddinnerresultsintheproductionofwaste,or,toxinsinthebody.
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BREAKFAST
Youshouldhaveyourbreakfast2hoursafteryourmorningdetoxjuice(pre-breakfast).Forbreakfast,youcaneitherhavefreshfruits,asmoothieorthepureSatvicsalad.
Ifyouhavefruitsforbreakfast,havesaladfordinner.Ifyoueatsaladforbreakfast,youmayhavefruitsfordinner.Itisimportanttomaintainabalancebetweeneatingfruitsandvegetables.
Ifyouhavediabetes,avoidsweetfruits(suchasmango,pineapple,chikoo,banana)andsticktoneutralfruits(suchasmelonandpapaya).
1stoption
EATING1FRUITATATIME
Itisbesttoeatonly1typeoffruitatatime.Thisiscalled
‘mono-eating’.Itiseasierforourstomachtodigest1
fruit,ratherthanmanyfruits,aseachfruitrequiresadifferenttypeofdigestivejuicetobesecretedbythestomach.
Youcaneataplatefullofanyseasonalfruit,forexample:
•melons(suchaswatermelonormuskmelon)
•apple
•pear
•pineapple
•orange
•papaya
•peach
•pomegranate
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•berries
•guava
Justmakesurewhateveryoueatisseasonal®ional.
Donoteatfruitsimportedfromothercountries.
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2ndoption
EATING2FRUITS
Ifyoufeelboredofeatingonly1fruit,youmay
eattwofruitstogether.Ifpossible,mixsame
categoriesoffruitstogether.Belowarepointsto
keepinmindfromthedigestivepointofview:
•mixmelonsonlywithmelons
•donotmixsweetfruits(suchasmango,
chikoo)withcitricfruits(suchasoranges,
pineapple,kiwi)
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AST
REAKFB
3rdoption
EATING2ORMOREFRUITS
Ifyoufeelboredeatingonly2fruits,youmayeat
morethan2fruits.Itisnotbad,butitisslowertodigestcomparedtoeatingonlyonefruitatatime.
Evenwheneatingmultiplefruits,trytomixonly
thesamecategoriesoffruitstogether.Donotmix
citrusandsweet.
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4thoption
SMOOTHIES
Occasionally,youmayreplaceyourfruitbowlswithasmoothie.Asmoothiewithbanana,coconutmilkordryfruitsisheaviertodigestthaneatingfruitsalone.Hence,wesuggesthavingitonlyoccasionallyinthehealingstage.Forthosewhoaredoingvigourousexcerciseandforchildren,itisquitegood.Tobuildadelicioussmoothie,youneed4components-1.Liquidcomponent-Coconutmilk,coconutwater,wateryfruitsordrinkingwater2.Base-Anyfruitorvegetablesuchasbanana,pear,melon,papaya,beetroot,carrots,spinach,lettuce,etc.
3.Sweetener-Sweetfruitssuchasmangoes,bananaordates.
4.Flavor-Herbssuchasmintorbasil,carobpowder,cacaopowder,vanillapowder,ginger,etc.
PIÑACOLADASMOOTHIE
INGREDIENTS
SERVES1,MAKES500ML
•1cuppineapplechunks
•1cupcoconutmilk
•½mediumbanana
•¼cupicecubes
•2dates,seedless
•⅛teaspoonvanillabeanpowder(optional)METHOD
1.Placeeverythingintoablenderandblenduntilsmooth.
Serve.
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Drinkasanoccasionaltreat!
BANANADATESHAKE
INGREDIENTS
SERVES2,MAKES700ML
•1½cupscoconutmilk
•3bananas
•6dates,seedless
•4icecubes
•½teaspooncinnamonpowder
METHOD
1.Placecoconutmilk,bananas,dates,ice
andcinnamonintoablenderandblenduntil
smoothServe.
AST
REAKF
TROPICALSMOOTHIE
B
INGREDIENTS
SERVES1,MAKES500ML
•1cupcoconutwater
•1cupchoppedspinach
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•1cupchoppedapple
•1cupmangochunks
•½teaspoonlemonjuice
METHOD
1.Placealltheingredientsintoablenderandblenduntilsmooth.
2.Letthesmoothiecoolintherefrigeratorforabout20
minutesbeforeserving.
Substitution:Ifmangoisoutofseason,replaceitwith1
cupchoppedguava&2seedlessdates.
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5thoption
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PURESATVICSALAD
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
ThissaladiscalledthepureSatvicsaladbecauseitisthepurestandcleanestsaladamongsttheothersaladsinthisbook.Itdoesnotcontainanynuts,seeds,dressings,saltorlemonbecauseideally,asaladshouldbeeatenwithnocondimentsatall.Yet,thissaladisflavorful(becauseofthecorianderandcoconut)andcrunchy(becauseofthesprouts).
AST
INGREDIENTS
PRE-PREPARATION
SERVES2
(optional)Preparevegetablesproutsas
explainedonpage42.
REAKF
•2cucumbers,chopped
B
•2carrots,grated
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METHOD
•2tomatoes,chopped
•1smallgreencapsicum,chopped
1.Placealltheingredientsintoalarge
•1cupcoriander,chopped
mixingbowl.Tosseverythingtogether
•2bigslicesofcoconut,grated
andserve.
Foraboost
NoteMakesureyouusevegetablesprouts
•½cupvegetablesprouts(suchas
inthissalad,notlentilsprouts.Lentilsprouts
alfalfa,clover,radish,fenugreek).
shouldonlybeconsumedbyathletesor
children,astheyarehardertodigest.
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3rdmeal
LUNCH
Ourdigestivepoweristhehighestduringnoonandhence,werecommendthatyoueatyoueatyourgrainmeal(heaviestmealoftheday)duringthistime.Onthefollowingpages,therearegrainrecipesthatyoumayhaveforlunch.Pleaserememberthepointsbelow-
AST
1.Eatonlyonetypeofgrainatatime.Donotmixmorethanonegraininthesamemeal.
Sonochapatiwithrice,noricewithcheelas,nodaliyawithquinoa.
REAKFLUNCHB
2.Eatlessgrain&morevegetable.Ifyoueatonebowlofgrain,eat3bowlsofvegetable.
3.Afteryourlunch,takerestfor20minutes,sothatyourenergygetsfullydivertedtodigestingyourfood.
4.Ifyouwishyoucanalsoeatyourgrainmealfordinnerandsoup/saladmealforlunch.
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LUNCH
COMPOSITECHAPATI
INGREDIENTS
•50%wheatflour
•50%anyseasonalvegetable(suchascucumber,bottlegourd,beetroot,carrot,spinach,fenugreek(methi)leaves,coriander,pumpkin,ridgegourd(tori),ashgourd).
METHOD
AST
STEP1Takeonecupofanyseasonal
STEP2Combinethemtogether.Usewaterif
REAKFLUNCH
vegetable(grated)&onecupofwheat
required.Makeadough÷itintoballs.
B
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flour.
Diptheballsinflourandflattenthem.
STEP3Rolltheballswitharollingpin.
STEP4Heataclaytawaonlowheatand
cookthechapationit.Donotuseoilorghee.
Towatchthefullvideo,
downloadtheapp‘ScanLife’on
yourphoneandscantheQR
codeontheright.A73
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INGREDIENTS
SERVES2
Any1or2seasonalveggiessuchas-
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•RidgeGourd(tori)
•BottleGourd(ghiya)
•PointedGourd(parwal)
•RoundGourd(tinda)
•Pumpkin(seetaphal)
•Potato&fenugreek(aloo-methi)
•Potato&peas(aloo-matar)
•Potato&beans(aloo-beans)
•Potato&caulliflower(aloo-gobhi)
•Carrot&peas(gajar-matar)
•Caulliflower(gobhi)
Gravy
•4tomatoes
•100gramsgratedcoconut
•½teaspoonrocksalt
•1smallgreenchili
•cuminpowder,totaste
•2coinsginger
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LUNCH
SATVICSABZI
METHOD
1.Takeany1or2seasonalvegetables.Soak
2.Peel&chopthevegetables.Addtoaclay
inwaterforabout2hourstoreducethe
potalongwithsomewater.Closethelid
impactofchemicalsinthevegetables.
andletthemcookinwateruntilsoft.
AST
REAKFLUNCHB
3.Meanwhile,preparethegravy.Blend
4.Combinegravywithboiledvegetables.
togethertomatoes,coconut,salt,chili,
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Closethelid,switchoffthestove&letthe
cuminandcurryleavesuntilsmooth.
gravycookthroughthesteaminsidethe
potfor10minutes.Topwithcoriander&
serve.
NoteDonotre-heatsabziafteraddinggravy.Coconut&tomatoesshouldneverbecookeddirectlyontheflame..
Towatchthefullvideo,
downloadtheapp‘ScanLife’on
yourphoneandscantheQR
codeontheright.A75
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GRAINMEAL
SATVICKHICHADI
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BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
Thecommonlymadekhichadiwithlotsofdaal,rice,spicesandoilisdifficulttodigestifyou’relivingasedentarylifestyle.Ithasfewvegetablesandlotsofgrainswhichmakesisheavy.InSatvickhichadi,ifweuse1cupofrice,weusefourtimesmorevegetables.Why?
Becauseaddingasuffiencyofvegetablestothegrainmakesthegraineasiertodigest.
AST
INGREDIENTS
PRE-PREPARATION
SERVES3
Soakbrownriceinwaterforabout3hours.
REAKFLUNCH
•¾cupsoakedbrownrice
B
•6cupswater
METHOD
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•1cupfinelychoppedgreen
beans
1.Inapot,placethebrownricealongwith6
cupsofwater.Letitcookonalowflametillit
•1cupgratedcarrot
turnssoft(about45minutes).Keepstirringin
•1cupgratedbottleguard
between.
•1teaspoonturmericpowder
•1cupfinelychoppedspinach
2.Addthebeans,carrots,bottleguardand
•2smallgreenchillies,finely
turmericandcookforanother15minutes.
crushed
Addmorewaterifrequired.
•1cupchoppedtomato
3.Addthespinachandgreenchillies.Stirwell
•½cupcoconutkernel,sliced
andcookforanother5minutes.
andthenblendedinablender
4.Turnoffthestove.Addthetomatoes,
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•1tablespoonrocksalt
coconutandsalt.Keepthepotcoveredfor5
•½cupchoppedcoriander
minutes.
GreenChutney(pg90)
5.Topwithcorianderandservewithgreen
chutney.
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GRAINMEAL
SATVICDALIYA
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BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
TheSatvicDaliyauseslessgrainandmorevegetables.Theratiois1:3(1cupgrainto3cupsvegetables).Why?Becausegrainsarehardtodigest.Ourbodyhastospendalotoftimeprocessinggrains(about18hours).Butwhencombinedwithvegetables,lessgraingoesinsidethebody,soitcanspendlesstimedigestingandmoretimehealingitself.
AST
INGREDIENTS
METHOD
SERVES2-3
1.RoastthebrokenwheatporridgelightlyinapantillLUNCH
•1cupbrokenwheat
itturnslightbrown.Then,takeitoutinabowl.
REAKF
porridge(daliya)
B
2.Takeanotherpan.Heatitonamediumflame.Add
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•1½teaspoonscuminseeds
thecuminseedsandroasttilltheyaredarkbrown.
•1cupgreenbeans,finely
chopped
Addthebeans,carrotsandpeasandstirwell.Add
•1cupcarrots,finely
thefinelycrushedgreenchiliesandstiragain.
chopped
3.Add4cupsofwatertothepanandletitcometo
•1cupgreenpeas
aboil.Then,addtheroastedporridgetothepan.
•2smallgreenchilies,very
Coverthepanandkeepthestoveonamedium
finelycrushed
flametilltheporridgeabsorbsallthewater.
•4cupswater
4.Onceeverythingiscooked,turnoffthestove.Add
•2teaspoonsrocksalt
rocksaltandkeepitcoveredfor5minutes.
•Handfulfreshcoriander
5.GarnishwithgenerousamountsoffreshcorianderGreenChutney(pg90)
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andenjoywithgreenchutney.Eatwithin3-4hours
ofpreparingit.
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GRAINMEAL
SPINACHCHEELA
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
InSatvicCheela,insteadofusingonlylentils,weuse50%lentilsand50%spinach.Why?
becauselentilsaredifficulttodigestforpeoplelivingasedentarylifestyle.Unlessyou’reanathleteorachildinthegrowingstage,youshouldeatlentilssparingly.
INGREDIENTS
PRE-PREPARATION
MAKES8-10CHEELAS
Soakmoongdalinwaterforabout3hours.
AST
FortheCheelas
•1cupgreensplitmoongdal
METHOD
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REAKFLUNCH
•1teaspoonrocksalt
B
1.Combinethesoakedmoongdal,saltand
•1smallgreenchili,chopped
chiliinablenderandblenduntilsmooth.
•2cupsspinachpurée*
Transferthemixturetoabowl.Addthe
FortheFilling
spinachpureetothemixtureandstirwell.
•4carrots,thicklygrated
2.Heatanironpan(tava),sprinklealittle
•4tomatoes,choppedfinely
wateronitandwipeitoffgentlyusinga
•½cupgratedcoconut
muslincloth.Pouraladlefullofthebatter
•½cupcoriander,chopped
onitandspreaditinacircularmotionto
•1teaspoonrocksalt
makeathincircle.Cookonamedium
flametillitturnsbrownish-greenincolor.
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GreenChutney(pg90)
3.Topreparethefilling,simplycombinethe
*2½cupsofchoppedspinach,
carrots,tomatoes,coconut,coriander,
whenblended,gives2cupsof
microgreensandsalt.Fillyourcheelas
spinachpuree.
withthisfilling,andserveimmediatelywith
greenchutney.
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GRAINMEAL
MOONGBOWL
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BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
Arefreshingbowlwhichisfullyraw.Noingredientinthisrecipehasbeenheatedorcooked,thuspreserveringallthenutritionintheingredients.It’seasytomakeandhenceagreatoptionwhenyoudon’thavemuchtimetocook.
INGREDIENTS
PRE-PREPARATION
AST
SERVES3
Soaksplitmoongdalinwaterforabout4
hours.
•½cupsplitmoongdalwithskin
REAKFLUNCH
•1½cupfinelychoppedfresh
METHOD
B
fenugreek(methi)leaves
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•1cupfinelychoppedcoriander
1.Placethemoongdal,methi,
•1½cupdicedapple
coriander,apple,grapes,
•1½cupchoppedgrapes
pomegranate,chiaseeds,pumpkin
•1½cuppomegranate
seedsandsesameseedsintoalarge
•2tablespoonschiaseeds
mixingbowl.Mixwell.
•2tablespoonspumpkinseeds
2.Placealltheflavoringingredientsinto
•2tablespoonswhitesesameseeds
asmallmixingbowlandmixwell,so
theybecomeinfusedtogether.
Flavoring
3.Addthisflavouringtotherestofthe
•1teaspoongratedfreshginger
ingredients,mixwellandserve.
•2tablespoonslemonjuice
•1teaspoonrocksalt
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•1greenchili,crushed
•⅛teaspoonasafoetida(hing)
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GRAINMEAL
COCOQUINOABOWL
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
Technically,quinoaisaseed,butweclassifyitundertheumbrellaof‘grains’becauseithasthesamedigestibilitylevelasgrains.Thisrecipeisdelicious.Theherbs-thymeandcoriandercometogethertocreateanexquisiteflavor.
INGREDIENTS
PRE-PREPARATION
SERVES2-3
Preparecoconutmilk.
AST
•1cupquinoa
METHOD
•3½cupswater
REAKFLUNCHB
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•1cupgreenpeas
1.Washthequinoa.Placeitinasaucepanalongwith
•3cupschopped
2½cupsofwaterandletitcookonlowflametill
cauliflower
thequinoaabsorbsthewater.Addmorewaterif
•2smallpotatoes,diced
necessary.
•1teaspoonginger,grated
2.Inanothersaucepan,add1cupofwateralongwith
•1teaspoongreenchili,
crushed
thepeas,cauliflowerandpotatoesandcooktillsofttobite.Then,takeoutallthevegetablesfromthe
•1tablespoonfreshthyme
or1teaspoondried
panandstorethebrothaside.
thyme
3.Addthevegetablestothequinoa.Stirwell.
•2cupscoconutmilk
4.Addginger,chiliandthymeandstirfor½aminute.
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•2½teaspoonsrocksalt
•1tablespoonlemonjuice
5.Switchoffthestoveandimmediatelyaddcoconut
•½cupchoppedcoriander
milk,salt&lemon.Keepthepancoveredfor5
minutessotheingredientscancookusingthesteam
inside,notdirectlyontheflame.
6.Topwithcoriander,stirwellandserveimmediately.
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GRAINMEAL
BARLEYBOWL
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BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
INGREDIENTS
METHOD
SERVES3
1.Boilthe¼cupbarleyseedswith½cup
•¼cupbarleydaliaseeds
wateruntilallthewaterisabsorbedand
•1cuptornlettuceleaves
barleydaliaiscooked.
AST
•¾cuptornspinachleaves
2.Steamthepumpkinandbeetroottillsoft.
•1cupchoppedpumpkin
3.Addthelemonjuice,thyme,oregano
•1cupchoppedbeetroot
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andsalttothesteamedpumpkinand
REAKFLUNCH
•1tablespoonlemonjuice
B
beetroot.
•1tablespoondriedthyme
4.Mixthepomegranatewiththecooked
•1teaspoondriedoregano
barleydalia.
•1teaspoonrocksalt
•½cuppomegranate
5.Tomaketheminttahinidressing,blend
alltheingredientsofthedressingtogether
MintTahiniDressing
untilsmooth.
•3tablespoonshomemadetahini
6.Mixtheminttahinidressingwiththe
•1tablespoonlemonjuice
lettuceandspinachusingaspatula.
•½teaspoonrocksalt
7.Inaservebowling,servethethree
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•1inchgreenchilli
componentsofthebowlseparatelyi.e.
•¼cupmintleaves
thegreenleafyvegetables,thebeetroot-
•¼cupwater
pumpkinandthebarleydalia.
Topping
8.Topwithmintleavesandcrushed
•⅛cupmintleaves,finelychopped
pistachioandserve.
•1tablespooncrushedpistachios
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LUNCH
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VEGETABLETIKKI
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
Thesevegetabletikkisaremadeofonlyvegetables.Wereplacedpotatowithbottleguardtomakethetikkisevenlighter&morenutritious.Theytastedeliciouspairedwiththechutneys.
INGREDIENTS
METHOD
MAKES7TIKKIS
1.Topreparethetikkis,addallingredients,
Vegetabletikki
exceptforsaltandbottleguard,toyour
•¾cupbottleguard,finelygrated
blenderandblendtillcombined.
•½cupcauliflower,chopped
2.Takeoutthisbatterinabowl.
•⅛cupgreenpeas
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3.Takethegratedbottlegourdandsqueeze
•⅛cupcarrot,chopped
outthewaterfromit.
OCCASIONAL
•1½tablespoonflaxseed,powdered*
4.Combinethesqueezedbottlegourdwith
•1tablespooncoriander,chopped
thebatter.
•½tablespoonmintleaves,chopped
•1teaspoongreenchillies,finely
5.Addsalttothebatterrightbeforerolling
chopped
thetikkis.
•½teaspooncuminseeds
6.Dividethemixtureinto7equalballs,and
•1teaspoonlemonjuice
flatteneachballtoformathintikki.Roll
•¼teaspoonrocksalt
thetikkisinflaxpowdertilltheyareevenly
•extraflaxseedpowderforrolling
coated.
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*Flaxseedpowderismadeby
7.Heatanon-stickpan(griddle)andcook
blendingdryflaxseedsinablender.
thetikkisonamediumflame.Pressthem
usingaspatulatilltheyarefullycooked
SweetDateChutney(pg91)
andturngoldenbrownfrombothsides.
GreenChutney(pg90)
Donotuseoil.
8.ServehotwithSweetDateChutneyand
GreenChutney.
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CHUTNEYS&DIPS
Herearethreedeliciouschutneystoenhancethetasteofyourdishes.
•GreenChutneypairswellwithalltheIndiandishes-sabzi-roti,khichari,daliyaandcheela.
•DateChutneypairswellwiththetikkisandcheela.
•CheesyMayocanbeservedwithrawveggiesticks,saladsandcrackers.
GREENCHUTNEY
INGREDIENTS
•1cupcorianderleaves
•½cupmintleaves
•½cupunripemango,roughlychopped
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•1teaspooncuminseeds
•1teaspoonrocksalt
•1smallgreenchili
METHOD
1.Simplyblendallingredientstogetherina
blender.
2.Storeintherefrigeratorfor2-3days.
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DATECHUTNEY
INGREDIENTS
•⅓cupwater
•10dates,seedless
•2teaspoonslemonjuice
•1teaspooncuminseeds
•1teaspoonrocksalt
•1smallgreenchili
METHOD
1.Simplyblendalltheingredientstogether
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untilsmooth.
2.Storeintherefrigeratorfor2-3days.
AST
REAKFLUNCH
COCONUTCHUTNEY
B
INGREDIENTS
•1½cupschoppedcoconut
•¼cupchoppedcoriander
•½cupwater
•1coinginger,chopped
•2tablespoonsroastedchickpeas(bhunachana)
•2tablespoonssoakedtamarindwater
•¼greenchilli,chopped
•1teaspoonrocksalt
•1teaspoonblackmustardseeds
•6-8curryleaves
METHOD
1.Simplyblendalltheingredients(exceptthe
mustardseedsandcurryleaves)inablender.
2.Dryroastthemustardseedsandcurryleaves
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andaddthemtotheblendedchutneyfromtop.
3.Refrigeratethechutneyfor20-30minutesbeforeusetogetarefreshingtaste.
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4thmeal(optional)
MID-MEAL
About2-3hoursafterlunch,youmightfeellikesnacking.Atthistime,wesuggestthatyousticktofreshjuices.Nonamkeens,nobiscuits,nochips.Iffreshjuicesarenotenough,youcanhaveherbaltea,freshcoconutslicesorasmallpieceoffruit.
MID-MEAL
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MID-MEAL
Duringyourmid-meal,youcanrepeatanyofthejuicesfromyourmorningdetoxjuice,butmakesureyoutakeitoutfreshagain.
Juicesarehighlywater-richinnature.70%ofyourdietshouldconsistofwater-richfoods.Juicescleanseyourbodybyflushingoutthewasteinyourintestines.Whiledrinkingjuices,yourbodygetsmoreofwhatitneedswithlessfood.Introducejuicingasacultureinyourlifeandyouwillseethebenefits!Herearesomejuicesyoucandrinkinyourmid-meal.
1stoption(bestoption)
ASHGOURDJUICE
Ashgourd(safedpetha)isoneofthemostdetoxifyingvegetablesinNature.Whenitentersourbody,itstartstosuckinallthetoxinsandwhenitleavesourbody,itcarrieswithitallthetoxicwaste.Itislikeaspongeinourdigestivesystem.Manypeopletellthattheirstomachimmediatelygetsclearedafter
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drinkingashgourdjuice.
AshGourdiseasytofindatvegetablevendors.Itbelongstothegourdfamilyandisalsocalled‘wintermelon’.
Don’tworry,thetasteofashgourdjuiceisnotbitteratall.
Infact,it’squitebland,likewater.
INGREDIENTS
Ashgourd(safedpetha)
METHOD
1.Removethepeeloftheashgourdandtakeoutalltheseedsfrominside.
2.Cutitintopiecesandjuiceit.Drinkabout400ml(1glass)ofthisjuiceeverymorning.
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2ndbestoption
ASHCOCOJUICE
Ifforsomereason,youdonotlikethetasteofashgourd,orwanttogiveittochildren,youmaymixtheashgourdjuicewith50%coconutwater.
INGREDIENTS
50%ashgourdjuice
50%coconutwater
METHOD
1.Mixtheashgourdjuicewith50%coconutwater.
2.Drinkabout400ml(1glass)ofthisashcoco
juiceeverymorning.
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MID-MEAL
3rdbestoption
COCONUTWATER
Coconutiscalled“ShreePhal”inSanskrit.It’stheonlyfruitwhichisgiventhetitleShreeinfrontofit,becauseofit’shealingproperties.Coconutwaterisanaturallaxative.Makesureyouonlyusefreshcoconutwater,notthepre-packagedorbottledversion.Incasecoconutwaterisnotavailableinyourcountry,youcandrinkthejuiceofanyotherfreshgreenvegetable-suchascelery,cucumber,bottlegourd,spinach,etc.
INGREDIENTS
400ml(about1glass)ofcoconutwater
95
4thoption
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FRUIT/VEGETABLEJUICES
Ifyoufeelboredofdrinkingashgourdjuiceandcoconutwater,youcangivethesefruit/vegetablejuicesatry.Youcanalsomaketheseifyoudecidetodoatwoorthreedayjuicefast.
PINKPOWERJUICE
SERVES2,MAKES600ml
INGREDIENTS
•3cupschoppedapples
•1cupchoppedbeetroot
•2cupschoppedcarrot
•2cupschoppedcucumber
•3coinsginger
•2teaspoonslemonjuice
SubstitutionYoucanreplaceappleswithpears.
METHOD
1.Simplyjuicealltheingredientstogether.
2.Addthelemonjuicefromthetopandserve.
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GLOWINGGREENJUICE
SERVES2,MAKES600ml
INGREDIENTS
•2cupschoppedcucumber
•1cupchoppedbottlegourd
•1cuproughlychoppedspinach,tightlypacked
•¼cupmintleaves,tightlypacked
•2cupschoppedapple
•1teaspoonlemonjuice
METHOD
1.Simplyjuicealltheingredientstogether
2.Addthelemonjuicefromthetopandserve.
TipWhenjuicingleafygreenslikespinachandmint,alternatethemwithwateryingredientssuch
ascucumberandapples.Thishelpsyourjuicerto
keepthingsmoving.
MID-MEAL
CLEANCARROTJUICE
SERVES2,MAKES600ml
INGREDIENTS
•2cupschoppedcarrots
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•3cupschoppedpapaya
•2oranges
•1coinginger
SubstitutionYoucanreplaceorangeswithkinnow.
METHOD
1.Simplyjuicealltheingredientstogetherandserve.
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HERBALTEA
BESTFOR
MorningDetoxDrink
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Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
ThisherbalteaisareplacementforthetraditionalIndianteamadeusingmilkandtealeaves.
Ithelpsgetridoffteaaddiction.Itismadeusingablendofherbsandnaturalflavors,withoutmilkandtealeaves.Youcanuseanyfreshherbtomakethistea-rosemary,curryleaves,tulsi,rose.Wepersonallylikelemongrassthemost!
LEMONGRASSFLAVOUR
INGREDIENTS
METHOD
SERVES2
1.Takeasaucepan,addthewaterandbring
ittoaboil.
•2-3inchesoflemongrass
stems,chopped
2.Crushthelemongrasssteams,cinnamon
•Cinnamonsticks,2inches
sticks,cardamombuds&gingerinamortar
•6greencardamombuds
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andpestle.Addtothewaterandcoverthe
•½inchcoinginger
panfor3minutes,tolettheflavorsinfuse.
•2cupswater
3.Straintheteathroughthestrainerintocups.
•1teaspoonjaggery(optional)
4.Ifyoulikeyourteasweetened,addjaggery
SubstitutionInsteadof
fromthetopandserve.
lemongrass,youcanuse
rosemary,curryleaves,tulsior
rose.
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5thmeal
DINNER
Fordinner,havealightmeallikeasaladorsoup.Youcaneitherhaveboth(saladandsoup)oronlyone(onlysaladoronlysoup),dependingonyourconvenience.Youmayhavefruitsfordinnerifyouateyoursaladmealforbreakfast.Youmayhaveyourgrainmealfordinnerifyouateyoursaladmealforlunch.
DINNER
101
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SALAD
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CARROTRAISINSALAD
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
Theingredientsareverysimple&alleasilyavailableinanyIndianKitchen.Theraisins,tahiniandcarrotscombinetogethertocreateanabsolutelyyummydish.Tahiniisapastemadefromsesameseedsandiseasytomakeathome.Nostore-boughttahiniisrequired.
INGREDIENTS
PRE-PREPARATION
SERVES2ASMAINMEAL
Preparevegetablesproutsasexplainedonpg42.
•3cupsshreddedcarrots
•1cuphomegrownvegetable
METHOD
sprouts(suchasalfalfa,clover,
First,preparethetahini.
DINNER
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radish)
1.Topreparetahini,addsesameseedsto
•2tablespoonfinelychopped
mint
asaucepanovermediumheatandtoast,
•¼cupsoakedcashews,
stirringconstantlyuntiltheseedsbecome
chopped
fragrantandverylightlycolored(notbrown),3
•3tablespoonsraisins(kishmish)
to5minutes.Careful,sesameseedscanburn
quickly.
TahiniDressing
2.Oncesesameseedshavecompletelycooled,
•1cupwhitesesameseedsor4
addthemtoasmallblenderandblenduntil
tablespoonshomemadetahini
apasteforms,about30seconds.Thetahini
•½cupwater
shouldbeextrasmooth,notgritty.
•4dates,seedless
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3.Topreparethetahinidressing,place4
•2tablespoonslemonjuice
tablespoonsofthishomemadetahiniintoa
•1tablespoonpowderedjaggery
blender,alongwithwater,dates,lemonjuice,
•¼greenchili
jaggery,chiliandsalt.Blenduntilsmooth.
•½teaspoonrocksalt
4.Placethecarrots,sprouts,mint,cashewsand
raisinstoalargemixingbowl.Mixwell.Pour
thetahinidressingontopandserve.
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SALAD
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CHEESYSALAD
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
Wedon’tneedtouserealcheesetogetacheesyflavourinyoursalad.SimplyblendsoakedcashewswithsomeflavouringandittastesevenbetterthanParmesan!
INGREDIENTS
PRE-PREPARATION
SERVES2(ifservedwithasoup)
•Soakcashewsinwaterfor6hours.
•Preparecoconutmilk.
•½cupcashews.soaked
•¼cupcoconutmilk
•½smallgreenchili
METHOD
•1cupbroccoliflorets
1.Placethecashews,coconutmilkandgreen
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•1cupthinlyslicedbabycorn
chiliintoablenderandblenduntilsmooth.
•1cupchoppedredbellpepper
•1cupchoppedyellowbell
2.Steamthebroccoliandbabycorntogetherfor
pepper
about5minutes.
•1teaspoonrocksalt
3.Pourtheblendedmixtureintoamixingbowl.
•1tablespoondriedoregano
Addredbellpepper,yellowbellpepper,
leaves
steamedbroccoli,steamedbabycorn,salt
andoreganotothemixingbowl.
4.Mixwellandserve.
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SALAD
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THAIPAPAYASALAD
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
PapayasaladgetsitsinspirationfromThaiCuisine.Thisisacleanerversionofthedish,madeusingonlyfresh,wholesomeingredients.Itiscrunchyandamazinglydelicious.
INGREDIENTS
PRE-PREPARATION
SERVES2-3
Soakrawpeanutsinwaterforabout3hours.
•½smallunripegreenpapaya
METHOD
•1largemango
DINNER
•1mediumcarrot
1.Peeltheskinofthepapaya.
•2mediumtomatoes
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2.Cutthepapayaandcarrotintothinlongstrips.
•½cupfreshcoriander
Youcanuseajuliennepeelertodothis.
3.Alsocutthemangoandtomatoesintothinlong
PeanutDressing(makes⅓cup)
strips,usingaknife.
•2tablespoonssoakedpeanuts
4.Placethepapaya,carrot,mango,tomatoesand
•1tablespoonlemonjuice
corianderinalargebowlandmixwell.
•⅛smallgreenchili
•½teaspoonrocksalt
5.Topreparethedressing,placeallthedressing
•1tablespoonjaggery
ingredientsintoablenderandblenduntil
•2tablespoonswater
smooth.
6.Combinethedressingwiththesaladandmix
Topping
well.
•1tablespoonroastedpeanuts,
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7.Topwithchoppedpeanutsforanextracrunch.
chopped
TipThepapayausedisnotthesoft,ripeandorangeySubstitutionWhenmangoisnot
inseason,useasoftpear.
one,buttheunripenedgreenpapaya,whichisfirm,
greenontheoutsideandapaleyellowishcoloron
theinside.
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SALAD
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BEETROCKETSALAD
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
Thisisaquickandsimplesaladthattasteswonderfullygourmet.Rocketleaveshaveaspicy,mustard-likeflavorthatisbalancedoutbythedatesandbeetroot.
INGREDIENTS
METHOD
SERVES2
1.Chopthebeetrootandsteamituntilsoft.
•2smallbeetroot,peeled
2.Placethesteamedbeetrootintoalargemixing
•2cupschoppedspinachleaves
bowl,alongwiththespinach,rocket,coconut,
DINNER
•1cupchoppedrocketleaves
walnutsandavocado(optional).
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•6walnuts,soakedandcrushed
3.TopreparetheMiddleEasternDressing,place
•¼cupgratedcoconut
allthedressingingredientsintoablenderand
•½avocado,chopped(optional)
blenduntilsmooth.
MiddleEasternDressing
4.Pourthedressingoverthesalad,tosswelland
•½cupchoppedcucumber
serve.
•4dates,seedless
•¼cupcoriander
TipAddvegetablesproutstothesaladfor
•1½tablespoonlemonjuice
maximumnutrition(Seepage42).
•¼teaspooncuminpowder
SubstitutionIncaserocketleaves
arenotavailable,replacethem
withspinachleaves.
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SALAD
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ZUCCHINISPAGHETTI
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
Oneofmyfavoritethingstocreateinthekitchenarezucchininoodles.Usingrawvegetablesinplaceofconventionalcookedpastaisagreatwaytoeatmorevegetables.Sincethisdishisraw,itloadedwithnutrientsandlivingenzymes.Servewithafreshgreensaladforasatisfyingmealthatalmostanyonewilllove.
INGREDIENTS
METHOD
SERVES3(ifservedwithasoup)
1.Tomakethespaghettisauce,placeallthe
SpaghettiSauce
sauceingredientsinablenderandblend
DINNER
•1½cupcherrytomatoes
untilwellcombined.
•6dates,seedless
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2.Tomakethezucchininoodles,usea
•1½tablespoonoregano
vegetablespiraliser(Seepage41)and
•3tablespoonsfreshbasilleavesor
makespaghetti-stylenoodles.
1teaspoondrybasil
3.Rightbeforeserving,stirthespaghetti
•1½tablespoonlemonjuice
saucethroughthezucchininoodles.Donot
•2teaspoonsrocksalt
combinethesauceandzucchinitoomuch
ZucchiniNoodles
inadvanceorthezucchiniwillrelease
water.
•3mediumzucchinis
4.Topwithcashews,sun-driedtomatoes,
Topping
cherrytomatoesandbasil.Serve.
•1tablespooncrushedcashews
•1tablespoonthinlyslicedsun-
driedtomatoes
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•8cherrytomatoes,cutintohalves
•¼cupbasilleaves
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SALAD
SWEETPOTATOSALAD
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
INGREDIENTS
PRE-PREPARATION
SERVES2-3
Freezethetomatoesforabout40-50
minutestogetarefreshingsalsaflavour.
•1mediumsweetpotato,steamed
•2cupslettuceleaves,tornintopieces
•1½cupbroccoli,cutintoflorets
METHOD
•¼smallredbellpepper,
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thinlysliced&thencuthalf
Forthesalad
•¼smallyellowbellpepper,
1.Peelthesteamedsweetpotatoand
thinlyslicedandthencuthalf
mashitusingafork.
DINNER
•1tablespoondryrosemary
2.Addrosemarytothemashedpotatoe
andmixwell.Usingyourhand,shape
Formarinatingsweetpotato
themashedpotatoesintosmallcubes.
•1tablespoonlemonjuice
3.Mixallthemarinationingredients
•¼teaspoonblackpepper
togetheranddipthesweetpotato
•½teaspoonsalt
cubesinittillcoatedfromallsides.
TomatoSalsaDressing
4.Meanwhile,dipthebroccolifloretsin
waterheatedonamediumflamefor
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•2cupsfrozentomatoes,
peeled&seedless
about10minutes.
•¼cupcoriander
5.Combinethelettuce,bellpeppers,
•1tablespoonchoppedredbellpepper
steamedbroccoliandmarinatedsweet
•½teaspoonroastedcuminpowder
potatoesinamixingbowl.
•½teaspoonlemonjuice
Forthedressing
•½greenchilli,chopped
•½teaspoonrocksalt
6.Blendallthedressingingredientsinthe
•⅛teaspoonblackpepper
blender.Don’tblendittoomuch.Keep
italittlechunky.Refrigeratethedressing
Topping
forarefreshingtastebeforeuse.
•2tablespoonsdryroastedalmonds,
7.Pourthedressingontopofthesalad.
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choppedfinely
Topwithtoastedalmonds&enjoy!
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COLDSOUP
PUMPKINSOUP
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
Thispumpkinsoupticksalltheboxes!Itsrich,creamyandultimatelysatisfying.Therosemary
&thymecombinetocreateauniqueflavor,whichyoumayhaveneverexperiencedbefore.
INGREDIENTS
PRE-PREPARATION
SERVES2,MAKES1200ml
Preparecoconutmilk.
SoupBase
METHOD
•½kgredpumpkin,withpeel
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DINNER
•3cupscoconutmilk
1.Chopthepumpkinintochunks.Donottake
•2tablespoonsfreshthymeor2
thepeeloff.Addittoasteamerandletit
teaspoonsdrythyme
steamforabout20minutes,untilsoft.
•1stemfreshrosemaryor½
teaspoondryrosemary
2.Oncethepumpkinhascooled,placeitina
blender,alongwiththecoconutmilk,thyme,
•1tablespoonrocksalt
rosemary,saltandchili.Blenduntilsmooth.
•½smallgreenchili,chopped
3.Pourthesoupintobowls,addthetoppings
Toppings
fromaboveandserve.
•2tablespoonspumpkinseeds
TipDonotre-heatthesoupbecauseweshould
•½redbellpepper,cutintostrips
nevercookcoconutorcoconutmilkonthestove.
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•¼smallcoconut,cutintostrips
TipMakesureyouaddrosemaryandthyme
tothissoup,sincetheycarryalltheflavor.Incasefreshisnotavailable,usetheirdriedversions.
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COLDSOUP
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PAPAYACORNSOUP
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
Weusegreenpapayainthissoup,whichissimplytheunripeversionsofregularpapaya.
Greenpapayamightsoundunfamiliarinasoup,butitcreatesabeautifulsymphonyofflavorswiththelemongrass,gingerandcoconut.
INGREDIENTS
PRE-PREPARATION
SERVES2,MAKES1400ml
Preparecoconutmilk.
SoupBase
METHOD
•3cupspeeled&chopped
DINNER
greenpapaya(approximately
1smallgreenpapaya)
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1.Steamthepapayauntilitissoft.
•½smallgreenchili,chopped
2.Meanwhile,takeashallowpananddryroast
•2teaspoonscorianderseeds
thegreenchili,corianderseeds,gingerand
•1teaspoonchoppedginger
lemongrasstogether.Add¼cupwaterand
•1½tablespoonschopped
letthemcooktogetherfor2-3minutes,tillthe
lemongrassstalks
flavorsaresoakedin.
•2¼cupswater
3.Placethisspicemixtureinablenderalongwith
•1½tablespoonlemonjuice
thesteamedpapaya,2cupswater,lemonjuice
•2teaspoonsrocksalt
andsalt.Blenduntilabsolutelysmooth.
•1cupcoconutmilk
4.Rightbeforeserving,addcoconutmilktothe
soup.Stirwell.
Topping
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5.Topwithcornandcorianderandserve(Donot
•¼cupcorn,boiled
re-heatbeforeserving).
•¼cupchoppedcoriander
TipThepapayausedisnotthesoft,ripeand
orangeyone,buttheunripenedgreenpapaya,which
isfirm,greenontheoutsideandwhiteontheinside.
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WARMSOUP
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SPINACHSINGHARASOUP
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
Thissoupisastapleinmyhome.It’sheartyandcomforting.Thecoconutmilkgivesitasubtlesweetnessandalsohelpstothickenit.
INGREDIENTS
PRE-PREPARATION
SERVES2,MAKES1400ml
Preparecoconutmilk.
SoupBase
•½kgspinach
METHOD
DINNER
•3cupswater
1.Placethespinachandwaterinapan.Heatona
•¾cupsinghara(water
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lowflametillthespinachissoft(about15minutes).
chestnuts)peeledandthinly
sliced
2.Pureethismixtureusingahandblender,till
smooth.
•2½teaspoonsrocksalt
•½teaspoonblackpepper
3.Pourthisblendedmixturethroughasievetoget
•½cupcoconutmilk
anystalksout.
4.Keeptheblendedmixturebackonthestove,onaGarnish
lowflame.Addthethinlyslicedsingharaandkeep
•microgreens(optional)
onalowflameforabout3minutes.
•marygoldpetals(optional)
5.Turnofftheheatandaddsaltandpepper.
SubstitutionIncasesinghara
6.Rightbeforeserving,addthecoconutmilktoyourisnotavailable,usepotato.
soupandstirwell.
7.Garnishwithmicrogreens(optional)andserve.Donotre-heatthesoupafteraddingcoconutmilk.
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WARMSOUP
PEACARROTSOUP
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
INGREDIENTS
METHOD
SERVES2,MAKES900ml
SoupBase
SoupBase
1.Placethepeas,carrots,potatoes,bayleaves,
•1cupfreshpeas
ginger,andwaterintoapan,coverandcook
•1cupchoppedcarrot
onalowflameforabout15minutes,untilall
•½cupchoppedpotatoes
vegetablesaresoft.
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DINNER
•2smallbayleaves
•½inchcoinofginger,chopped
2.Removebayleavesfromthepan.
•3cupsofwater
3.Usingahandblender,pureethevegetablestill
•2teaspoonslemonjuice
smooth.
•2teaspoonsrocksalt
4.Addlemonjuiceandsaltfromthetop.
Topping
•½cupfreshpeas
Topping
•½cupchoppedcarrots,diced
1.Steam/boilthepeasandcarrotsuntilsoft.
•¼cupchoppedcoriander
2.Addtheboiledpeas,carrotsandcoriander
intothesoupbase.Stirwellandservewarm.
NoteUseonlyfreshpeas(notfrozenpeas)and
redwintercarrotstomakethissoup.
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WARMSOUP
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BROCCOLIPOTATOSOUP
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
Thisrusticbroccoli&potatosoupistheperfectwinterwarmer.Itissoeasytomakewithjustafewsimpleingredientsbutit’sfullofflavourandheartygoodness.
INGREDIENTS
PRE-PREPARATION
SERVES2-3,MAKES1½litres
Preparecoconutmilk.
SoupBase
METHOD
•2½cupsfreshbroccoli,
DINNER
roughlycut
SoupBase
•1½cupspotatoes,roughlycut
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1.Heatasaucepanovermediumheat.Addthe
•3cupswater
broccoli,potatoandwater.Coverthepotand
•1½teaspoonsrocksalt
letthevegetablescookfor20minutes,oruntil
•1inchfreshginger,grated
thepotatoesareforktender.
•¼teaspoonblackpepper
powder
2.Addthegingertothesaucepanandletitcook
•1cupcoconutmilk
withthevegetablesforanother3-4minutes.
3.Removethepotfromthestoveandusean
Topping
immersionblendertopureethevegetables.
•1cupfreshbroccoli,roughly
cut
4.Addthesaltandpepperandmixwell.
•½carrot,cutintocircles
5.Rightbeforeserving,addthecoconutmilk.
•¼cupfreshcoriander,
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Topping
chopped
6.Steamthebroccoliandcarrotuntilsoft.Addto
•1tablespoonpumpkinseeds
yoursoup,alongwithcorianderandpumpkin
seeds.Servethesoupwarm.
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WARMSOUP
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TOMATOSOUP
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
InSatviccuisine,wedonotcooktomatoes.Wealwaysaddthemintheend,becausetomatoesarerichinVitaminC,whichisaverydelicatevitaminandgetsdestroyedeasilywhenheated.Therefore,inthissoup,weonlyblanchthetomatoes,topreservetheirnutrition.
INGREDIENTS
METHOD
SERVES1-2.MAKES700ml
1.Dipthetomatoesinhotwaterfor15minutes.
•8mediumtomatoes
Coverwithaplate.After15minutes,peeloff
DINNER
•¼cupchoppedbottlegourd
theirskinandtakeouttheseedypartfrom
•¼cupchoppedcarrot
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inside.
•¼cupchoppedpotato
2.Heatasaucepanovermediumheat.Addthe
•¼cupchoppedredbellpepper
bottlegourd,carrot,potato,bellpepperand
•1½cupswater
1½cupsofwater.Coverthepotandletthe
•½teaspoondryrosemary
vegetablescookfor15minutes.
•¾teaspoonrocksalt
3.Addthesevegetablesandwatertoablender,
•¼teaspoonblackpepperpowder
alongwiththepeeledandde-seeded
•½teaspoondryoregano
tomatoesandrosemary.Blenduntilsmooth.
4.Mixinthesalt,pepperandoregano.Serve.
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WARMSOUP
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CARROTCUMINSOUP
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
INGREDIENTS
PRE-PREPARATION
SERVES2,MAKES1litre
Preparecoconutmilk.
SoupBase
METHOD
•1teaspooncuminseeds
•1inchcoinofginger,
1.Heatasaucepanovermediumheat.Addcumin
DINNER
chopped
seeds,gingerandcorianderpowder.Stirwell
•½teaspooncoriander
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andcookforoneminute,tillthespicesbecome
powder
fragrant.
•2cupschoppedcarrots
2.Adddicedcarrotandcauliflowerfloretstothe
•1cupcauliflowerflorets
saucepanandcookfor5minuteswhilestirring
•3cupswater
occasionally.
•1bayleaf
•1cupscoconutmilk
3.Pourinthewaterandaddthebayleaf.Bringto
•2teaspoonsrocksalt
aboil.Partiallycoverthepotwithalid,reduce
•½teaspoonblackpepper
theheattomediumandsimmerfor20minutes.
4.Blendtheingredientsinthesaucepanusinga
Topping
hand-blender.
•2tablespoonschopped
coriander
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5.Addsaltandpepper.Stirwell.
•2tablespoonschoppedmint
6.Rightbeforeserving,addcoconutmilkandstir.
7.Garnishwithcoriander,cashewsandcumin
seeds.Servewarm.
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OCCASIONALRECIPES
TheupcomingpagesincludeexoticanddeliciousrecipesthatyoucanmakeatSatvicdinnerpartiesandinspireyourfriendsandfamilytojoinyouinthisbeautifulwayoflivingandeatinginsyncwithMotherNature.
OCCASIONAL
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COCONUTCHAAS
INGREDIENTS
SERVES2,MAKES750ml
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•2cupscoconutmilk
•1cupwater
•¼cupmintleaves
•2½tablespoonlemonjuice
•1teaspoonrocksalt
•1teaspoonroastedcuminpowder(bhunajeerapowder)METHOD
1.Placeeverythingexcepttheroastedcuminpowderintoablenderandblenduntilsmooth.
2.Andtheroastedcuminpowderfromthetop.Stirwell.
Letitcoolintherefrigeratorforawhileandserve.
THANDAI
INGREDIENTS
OCCASIONAL
SERVES3,MAKES600ml
•8almonds,soakedinwater&drained
•1tablespoonfennel,soakedinwaterfor1hour&drained
•1tablespoonpoppyseeds,soakedinwaterfor1hour&drained
•1½cupscoconutmilk
•½cupwater
•4dates,seedless
•1teaspoonpowderedjaggery
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•⅛teaspoonrocksalt
•⅛teaspoonblackpepper
Garnishing
•choppedpistachio,saffron&driedrosepetalsMETHOD
1.Placeeverythingexceptcoconutmilkintoablenderandblenduntilsmooth.
2.Addcoconutmilkandblendagain.
3.Letthedrinkcoolintherefrigeratorforawhile.Garnish&serve.
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OCCASIONALTREAT
NO-COFFEECOLD-COFFEE
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BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
Everycoffee-addictwouldagreethatafterdrinkingcoffee,theyfeelinstantlyawake.Youfeeltired,gulpdownacupofcoffee&becomesuddenlyawake,butyouhavenotsuddenlybecomewellrested&energetic.Coffeeisaverystrongstimulant.Itbringsusupandthensuddenlydumpsusdown.Overtime,everycupofcoffeemakesyourbodyweaker&weaker.
Herewehaveanunexpectedsubstituteforcoffee!Itnotjusttasteslikecoffee,butevensmellsexactlylikeit.Evenpeoplefromfarawaywanttocomeandtryit!Tellyourfriendsthatthere’snodairy,sugarorcoffeepowderintheirmugs,andthey’llbebusyguessingwhat’sinside.
Bearinmind-youshouldhavethiscoffeeonlyoccasionally(notmorethanonceaweek).
Althoughitmatchescoffeeperfectlyintasteandsmell,itisstillnotahealingfood.
INGREDIENTS
METHOD
OCCASIONAL
CoffeePowder
Methodformakingcoffeepowder
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1.Takeapan&roastthechickpeasonamedium
•100gmchickpeas(chole)
flame.Continuouslystirforatleast20minutes,untilthechickpeasbecomedarkchocolatelybrown
ColdCoffee
allacross.Keepstirringcontinuously,otherwise
SERVES1
theymayburn.Makesuretheyaredarkchocolatey
•1cupcoconutmilkkeep
brown,otherwiseyouwillnotgetthecoffeeflavour.
infreezerfor3hours
2.Letthechickpeascool.Then,grindthemfinelyand
•3dates,seedless
sievethem.
•1teaspooncoffeepowder
3.Then,grind&sievetheleftovergranulesonemoretime.Repeatthisprocedurethrice.
4.Storethesievedpowderinanairtightcontainerinthefridge.
Methodformakingcoldcoffee
5.Placethecoconutmilk,dates&coffeepowderinablender&blenduntilsmooth.
6.Pouringlassesandserve.
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OCCASIONALBREAKFAST
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CHOCOLATESMOOTHIEBOWL
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalBreakfast
Blendcacaowithsomebananas,figs&nutbutterandyou’llhaveadeliciousice-creamlikesmoothiebowlready.Itisraw,unprocessedandtheonlysweetenersweusearefreshfruits.
TSAF
INGREDIENTS
K
PRE-PREPARATION
A
SERVES2
•Takethebanana,peel,sliceandputin
E
thefreezerforabout6hours.
•1frozenbanana
•Soakfigsinwaterforabout3hours.
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•½cupchoppedchikoo,fresh
•½cupchoppedpapaya,fresh
•2dryfigs,soaked
METHOD
•1tablespoonhomemade
1.Placethefrozenbanana,chikoo,
almondorpeanutbutter
papaya,figs,nutbutter,cacaobutter
•2teaspoonscacaopowder
andcoconutmilkintoablenderand
OCCASIONALBR
•¼cupcoconutmilk(optional)
blenduntilsmooth.
Topping
2.Pourintobowlsandtopwithfresh
seasonalfruitsandnutsofyourchoice.
•anyseasonalfruits&nuts
•
TipNutsandseedsaregreattoadd
texturetoyourbowl,buteatthem
minimallyastheyarewater-poorin
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nature.Focusonfresh,water-richfruits
foryourtopping.
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OCCASIONALBREAKFAST
BLUSHSMOOTHIEBOWL
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalBreakfast
Ilovethebrightpinkcolourofthisbowl.Getyourkidsinvolvedinmakingitandthey’lllovewatchingthefruitsblendtogethertocreateayummyvibrantbreakfast!
TSAF
INGREDIENTS
K
PRE-PREPARATION
A
SERVES2
Takethebananas,peel,sliceandputinthefreezerE
forabout6hours.
•2frozenbananas
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•3choppedsoftpears*
METHOD
•½cupchoppedbeetroot
1.Placethepears,beetrootandfrozenbananasinaTopping
blenderandblenduntilsmooth.
•anyseasonalfruits&nuts
2.PourintobowlsandtopwithfreshseasonalfruitsandOCCASIONALBR
Substitution
nutsofyourchoice.
Incasepearisnotavailable,
•
usesoftapples.
Tip
Nutsandseedsaregreattoaddtexturetoyour
bowl,buteatthemminimallyastheyarewater-poor
innature.Focusonfresh,water-richfruitsforyourtopping.
•
TipMakesureyouusethesoftvarietyofpears.Theyshouldsinkinalittlewhenpressedwithyourthumb.
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OCCASIONALBREAKFAST
SPINACHSMOOTHIEBOWL
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BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalBreakfast
Thissmoothiebowlisdeliciousandsimple,requiringjust10minutestomake.Itisrawandonlymadeusingfruitsandvegetables.
TSAFK
INGREDIENTS
A
PRE-PREPARATION
E
SERVES2
Takethebananas,peel,sliceandputinthefreezerforabout6hours.
•4frozenbananas
•¾cupshreddedcoconut
•2cupsofspinach
METHOD
•4dates,seedless
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1.Placetheshreddedcoconut,spinach,dates,
•½teaspooncinnamon
powder
cinnamon,lemonjuiceandfrozenbananasina
blenderandblenduntilsmooth.
OCCASIONALBR
•2teaspoonslemonjuice
2.PourintobowlsandtopwithfreshseasonalfruitsTopping
andnutsofyourchoice.
•anyseasonalfruits&nuts
•
TipNutsandseedsaregreattoaddtexturetoyourbowl,buteatthemminimallyastheyarewater-poor
innature.Focusonfresh,water-richfruitsforyourtopping.
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OCCASIONALBREAKFAST
MARIGOLDSMOOTHIEBOWL
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BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalBreakfast
Whothoughtsaffroncouldgowellinasmoothiebowl?Well,pairwithsomepapayaandyou’llhaveadelicious&uniquesmoothiebase.
TSAFK
INGREDIENTS
PRE-PREPARATION
AE
SERVES1
Takepapayaandbanana.Peel,sliceandputthemin
thefreezerforabout6hours.
•1½cupfrozenpapaya
•1frozenbanana
•3dates,seedless
METHOD
•6strandssaffron
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1.Placethefrozenpapaya,banana,dates,saffronand
•¼cupcoconutmilk
coconutmilkinablenderandblenduntilsmooth.
Topping
2.Pourthissmoothiebaseintobowls,andtopwithanyOCCASIONALBR
•anyseasonalfruits&nuts
freshseasonalfruitsandnuts.
•
TipNutsandseedsaregreattoaddtexturetoyourbowl,buteatthemminimallyastheyarewater-poor
innature.Focusonfresh,water-richfruitsforyourtopping.
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GRAINMEAL
THAICURRYWITHBROWNRICE
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BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalLunch
AneasyThaicurry,packedwithvegetablestomakeawarmfamilymeal.NoneedtobuyprepackagedThaicurrypastewhenyoucanmakeitusingallfreshherbsatyourownhome.
INGREDIENTS
PRE-PREPARATION
SERVES3,MAKES900ml
Preparethickcoconutmilkbyblending1
cupcoconutwith1cupwaterandthen
Paste
strainingit.
•½cupwater
•2teaspoonscorianderseeds
METHOD
•2teaspoonscuminseeds
•1inchcoingalangal
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1.Topreparethepaste,addallthepaste
OCCASIONAL
•1tablespoonpowderedjaggery
ingredientstotheblenderandblend
•¼cupchoppedlemongrassstalks
untilabsolutelysmooth.
•1teaspoonlemonzest
2.Pourthepasteinapanandcookona
•12kaffirlimeleaves
lowflamefor5minutes.
•½teaspoonblackpeppercorns
3.Addthelightlyboiledvegetablesand
•1smallgreenchillies
bellpepperstothepan,andstirwell
for5minutes.
Curry
4.Switchoffthestove.Addthecoconut
•3cupslightlyboiledvegetables(such
ascarrots,broccoli,sweetpotato,
milk,lemonjuiceandsalttothepan.
beans,babycorn)
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Stirwell.Donotcookcoconutdirectly
•¼cupchoppedbellpeppers
overthestove.
•1½cupthickcoconutmilk
5.Crushtheroastedpeanuts,andaddto
•2teaspoonlemonjuice
thecurry.
•1tablespoonrocksalt
6.Servewithbrownrice.
•2tablespoonpeanuts,roastedand
crushed
SubstitutionIncasegalangalisnot
Brownrice,cooked
available,usefreshginger.
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GRAINMEAL
MILLETUPMA
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BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalLunch
INGREDIENTS
PRE-PREPARATION
SERVES3-4
•
Soakthemilletsinwaterfor2-3hours.
•1cupmillet(barnyard,prosoorfoxtail)
•3cupswater
•1cupgreenbeans,finelychopped
METHOD
AST
•1cupcarrot,finelychopped
1.Dryroastthemustardseeds,cumin
•1cuppeas
seeds,greenchillies,gingerandpeanuts
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•¼cupcoriander,finelychopped
inapotforabout5-8minutes.
LUNCH
2.Thenaddcurryleavesandroastfor
REAKFB
Flavouring
anotherminute.
3.Addbeans,carrotsandpeastothepot
•2teaspoonsblackmustardseeds
andsautéwithroastedspicesforabout2
•1teaspooncuminseeds
minutes.
•2teaspoonsgratedfreshginger
4.Add2cupsofwatertothepotandcover
•2tablespoonspeanuts,chopped
thelidtoletthevegetablescook.
•15-20curryleaves
5.After15minutes,addthesoakedmillets
•2smallgreenchilis,finelychopped
andasafoetidawithonecupofwaterto
thevegetablesandstir.Coverthelidand
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•½teaspoonasafoetidapowder
letthemilletscookwithvegetablesfor
•2tablespoonslemonjuice
theflavourstocometogether.Addmore
•2½teaspoonrocksalt
waterifneeded.Letitcooktillthere’sno
morewaterleftinthepotandthemillets
Garnish
arecookedwithvegetables.
6.Switchoffthestoveandaddlemon,salt
•½tablespoonpeanuts,crushed
andcorianderandstirwell.Coverthelid
foranother2minutestoletalltheflavours
CoconutChutney(pg91)
cometogether.
7.Garnishwithroastedpeanutsand
corianderandservewithcoconutchutney.
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DESSERT
CHIAPUDDING
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BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
Thispuddingissupereasytoprepare.Besuretomakethisinadvancesoithastimetothickenup.ChiaseedswerethefoodoftheancientAztecs.Theyaregreatforpost-workout.
Also,thispuddingisfullyraw!
INGREDIENTS
PRE-PREPARATION
SERVES2-3,MAKES500ml
Preparecoconutmilk.
•1cupcoconutmilk
METHOD
•1½tablespoonpowdered
jaggery
1.Placecoconutmilk,jaggery,bananaandsalt
OCCASIONAL
•½ripebanana
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intoablenderandblenduntilsmooth.
•⅛teaspoonrocksalt
2.Pourthismixtureoverchiaseedsandletthem
•2tablespoonschiaseeds
soakforabout2hoursonthekitchencounter.
•1cupchoppedmixedfruits
(suchasbanana,mango,
Thechiaseedswillswellupandthickenthe
grapes,pear,kiwi,orange,
mixture.
pomegranate,berries)
3.Addthechoppedfruitstothechiaseedmixture.
Placethepuddingintherefrigeratorfor30
Garnish
minutesbeforeserving,tomakeitcold.
•edibleflowers(optional)
•freshseasonalfruits
TipYoudon’tneedtoplatethisdishlikeIhave
inthephoto.Youcanjustputinsomefreshfruits
inyourpuddingandmixitallup.Ifyoudowishtoplateit,here’satip:thinlysliceyourfruitsusingasharpknifeormandolin,rollthemupandplacethemontopofyourpudding.Ididsousinganapple.If
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youwanttotakeitastepfurther,garnishwithedibleflowerssuchaspansies.
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DESSERT
SATVICKHEER
BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
Canyouimagineeatingkheerthatishealthy?Nosugar,nomilk,noghee,justwholesomeingredients,straightfromnature.Insteadoffatladenpastriesandcookies,serveyourgueststhishealthydessert.Tellthemtoguesswhatit’smadeof&Ipromise,they’llbesurprised!
INGREDIENTS
PRE-PREPARATION
SERVES4-5,MAKES1litre
Soakthealmondsinwaterforabout6hours.After
soakingpeelthealmonds.
•1cupsoakedalmonds
•½cupquinoa
METHOD
•3½cupswater
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OCCASIONAL
•6tablespoonspowdered
1.Placethequinoainasaucepanwith2cupsof
jaggery
waterandbringtoaboil.Then,letitsimmerfor
•¼teaspooncardamom
about45minutesuntilthequinoaisfullycooked.
powder
2.Meanwhile,addthepeeledalmondsand1½
•20strandsofsaffron(approx.)
cupswatertoablenderandblenduntilvery
•⅛teaspoonrocksalt
smooth.
Topping
3.Addjaggery,cardamom,saffronandsaltand
•1tablespoonchopped
blendagain.
almonds
4.Pourthismixtureinabowl,addtheboiled
•1tablespoonchopped
quinoaandstirwell.Thisisyourkheer.
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pistachios
5.Placeitinarefrigeratorforatleast30minutes.
•1tablespoonraisins
Thequinoawillswellupandthekheerwillgeta
littlethick.
6.Topitwithalmonds,pistachiosandraisinsand
serve.
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DESSERT
SATVICGAJARHALWA
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BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
INGREDIENTS
METHOD
SERVES6
1.Placethegratedcarrotsandsaffronintoa
•4cupsfinelyshreddedredcarrots
panandcookonamediumheatforabout
30minutes,tillallthewaterisabsorbedand
•20strandsofsaffron
carrotsaresoft.
•⅓cuppowderedjaggery
2.Meanwhile,preparedatepastebyblending
•1teaspoongreencardamom
datesandwarmwatertogetheruntil
powder
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smooth.
•¼teaspoonrocksalt
3.Preparethethickcoconutmilkbyblending
•1teaspoonlemonjuice
coconut&watertogether.Sievethemixture
OCCASIONAL
throughanutmilkbag/muslincloth&keep
ThickCoconutMilk
theliquidtobeusedlater.
•½cupdessicatedcoconut
4.Oncecarrotshavecooked,reduceflameto
low.Addjaggeryanddatepastetothepan
•½cupwater
andstirtogetherfor30seconds.
DatePaste
5.Switchoffthestove.Addthethickcoconut
milk,stir&immediatelyclosethelid.Letthe
•½cupchoppeddates.seedless
coconutmilkcookfromtheheatinsidethe
•¼cupwarmwater
pan,notdirectlyonflame.
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6.Addcardamom,lemonandsalt.Stir.
Topping
7.Addalmonds,cashewsandpistachios.Stir.
•¼cupchoppedalmonds(soaked)
Servewarm.
•¼cupchoppedcashews(soaked)
•
•2tablespoonschoppedpistachios
TipUseredcarrotstomakethishalwa.
Thesecarrotsareavailableonlyinwinter
•
TipIfyoukeepthehalwaintherefrigerator
for30minutesbeforeserving,ittasteseven
better!
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DESSERT
KULFI
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BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
KulfiisadeliciousIndiandessert.Manyofusthinkthatpreparingicecreamathomeisadifficultthingtodo,butthisrecipecanbepreparedwithinafewminutes,andyoudon’tevenneedanicecreammakerforit.Thebaseofthiskulfiismadeofcashewandcoconut.
INGREDIENTS
PRE-PREPARATION
SERVES2-3,MAKES1½CUPS
Soakthecashewsinwaterforabout6hours.
KulfiIceCream
METHOD
•½cupsoakedcashews
•1cupcoconutmalai
1.Placealltheicecreamingredientsina
OCCASIONAL
•¼cupjaggery,powdered
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blenderandblenduntilsmooth.
•4dates,seedless
2.Pourthemixtureintoashallowglassdishor
•⅓cupcoconutwater
asteelcontainer,andletitfreezeforabout6
•10strandsofsaffron
hoursinthefreezer.
•⅛teaspoongreen
cardamompowder
3.Beforeserving,lettheicecreamthawona
counterfor15-30minutes,untilitbecomes
•⅛teaspoonrocksalt
softenoughtoscoop.
Topping
4.Topwithchoppedpistachiosandserve.
•1tablespoonchopped
pistachios
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DESSERT
PEANUTBUTTERICECREAM
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BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
Thisdessertreplacesconventionalicecreamverywell.Itisultracreamy,nutty,sweet,andjusttherightamountofsavory.Askyourfriendstoguesstheingredientsandthey’llbesurprisedtoknowthatitisactuallyhealthy-nosugar,nocreamandnomilk!
INGREDIENTS
PRE-PREPARATION
SERVES3,MAKES1½cups
Takethebananas,peel,sliceandputinthefreezerforabout6hours.
ForMakingPeanutButter
•1cuppeanuts
METHOD
OCCASIONAL
ForMakingtheIceCream
Formakingpeanutbutter
•6dates,seedless
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1.Heatapan,addthepeanutsandreduceflametolow.
•¼cupwater
Roastpeanutswhilecontinuouslystirringfor4-5minutes.
•4frozenbananas
2.Transferpeanutstoablenderandblendfor2-3minutes,
•1tablespoonpeanut
tillyougetacreamybutter.Youwillfeelit’llneverblend,butter
butbepatient!Thealmondswillfirstconvertintopowder
•½tablespoonpowdered
andthenturncreamy.Donotaddanywater.
jaggery
Formakingpeanutbuttericecream
•⅛teaspoonrocksalt
3.PlacethedatesandwaterinablenderandblendtillaTopping
pasteisformed.
•1tablespoonalmonds,
4.Addthefrozenbananas,peanutbutter,jaggeryandsaltchopped
tothedatepaste&blendagainuntilsmooth.Donotover
•1tablespoondatepaste
(optional)
blend.
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•fewbananaslices
5.Scoopouttheicecreamintobowls.Topwithalmonds,datepaste(optional)andbananaslicesandserve
immediatelyforasoft-servestyledessert.
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DESSERT
SATVICLADOO
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BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
INGREDIENTS
PRE-PREPARATION
MAKES12LADOOS
Soakthealmondsinwaterfor5-6hrs.
•1drycoconut(gola)
•2tablespoonalmondbutter*
METHOD
•2tablespoonspowderedjaggery
1.Breakthedrycoconutintopieces
•2tablespoonssoakedalmonds,chopped
andthenshreditfinely.
•2tablespoonsdryrosepetals
2.Transfertheshreddedcoconutto
*Howtomakealmondbutter?
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ahigh-speedblender.Blenduntil
OCCASIONAL
1.Soak1cupofalmondsinwaterfor4-6
creamy,pausingtoscrapedown
hours.
thesidesasnecessary.Youwill
2.Drainoutthewateranddryroastthe
feelit’llneverblend,butbepatient!
almondsinasaucepanovermedium
Thecoconutwillfirstconvertinto
flamefor5-7minutes,stirringinbetween.
powderandthenturnsoftand
Letthealmondscool.
buttery.Itusuallytakes5-7minutes
3.Transferthemtoahigh-speedblender.
ofblending.Ifthemixturegetstoo
Blenduntilcreamy,pausingtoscrape
hotalongtheway,stopandletit
downthesidesasnecessary.Youwill
coolforafewminutes.
feelit’llneverblend,butbepatient!The
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3.Addthiscoconutbuttertoabowl,
almondswillfirstconvertintopowderand
alongwiththealmondbutter,
thenturncreamy.Ifthemixturegetstoo
jaggery,choppedalmonds&rose
hotalongtheway,stopandletitcoolfor
petals.Mixitwellusingyourhands.
afewminutes.
4.Shapethisbatterintosmallladoos.
4.Transferittoajar.Storeintherefrigerator
Garnishwithdryrosepetalsand
forupto1week.
serve.
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DESSERT
LEMONCHEESECAKE
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BESTFOR
MorningDetoxDrink
Lunch
Dinner
Breakfast
Mid-Meal
AnOccasionalTreat
Onebitofthisdessertandyou’llneverlookatcheesecakethesamewayagain.Thischeesecakehasnodairy,cheeseorsugar!Butbemindfulthatitdoescontainlotsofcashews,somustbeeatensparingly.
INGREDIENTS
PRE-PREPARATION
SERVES5
Soakthecashewsinwaterfor5-6hrs.
Cheesecake
•1cupcashews,soaked
METHOD
•3tablespoonspowderedjaggery
•¼cupwater
1.Topreparethecheesecake,blendall
OCCASIONAL
•3tablespoonslemonjuice
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ingredientsinablender.Pourinapan.
Chillinfreezerfor5-6hours.Once
LimeGel
frozen,removefromthepanandcut
•¼cupcashews,soaked
overnight
intosquares,circlesortriangles.Storein
•¼cuppowderedjaggery
refrigeratoruntilreadytoserve.
•4mediumleavesofspinach
2.Topreparethelimegel,blendall
•½tablespoonlemonjuice
•½tablespoonlemonzest(zestis
ingredientsuntilperfectlysmooth.Pourin
preparedbyfinelygratingthepeel
asqueezebottleandrefrigerate.
ofafreshlemon)
3.Topreparethegingercrumble,quickly
GingerCrumble
pulsethealmondsinablender.Mixthe
•½cupalmonds
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restoftheingredientsbyhand.
•½tablespoonjaggerypowder
4.Toassembleallcomponentstogether,
•¼teaspoonginger,grated
•pinchsalt
sprinkle3pilesofgingercrumbleona
plate.Placeapieceofcheesecakeon
Garnish(optional)
topofeachpile.Garnishwithlimegel,
•microgreens
microgreensandedibleflowers.
•edibleflowers
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SKINCARE
ROSECLEANSER
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FORFACE&BODY
BESTFOR
EverydayUse
OccasionalUse
Mostconventionalsoapscontainheavyfragrances,nastyparabens,dyesandotherchemicalsthatdon’tbelongonourskin.Ourskinisourbiggestdetoxorgansowedon’twanttocoatorclogitwithartificialchemicals.This3-ingredientrosefacecleanserismadeusing100%natural,andedibleingredients.Ittakesunder5minutestomake.Itisgoodforallskintypes-dry,oilyandsensitive.
INGREDIENTS
METHOD
MAKES1BATCH
1.BlendalltheingredientstogetheruntilyouhaveaSKINCARE
•1cupoats
powder.Thisisyourcleanser.Storeitinanairtight
•10almonds
containerforuptill2weeks.
•¼cupdryrosepetals
2.Whenapplying,takeaspoonfulofthecleanserinasmallcupandcombineitwithsomewatertoforma
paste.
3.Rinseyourskinwithrunningwater.Applyasufficientamountofthepastetoyourfaceorbody,massaging
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inacircularmotionfor3-5minutestoallowthe
granulestoremovedeadskincells.
4.Finally,rinseoffwell.Thismakesyourskinlookandfeelsrefreshedandhealthy.
•
TipMakesurethatthepowderinyourcontainer
doesnotcomeincontactwithwater,orotherwise,itmaygrowmold.
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ABOUTTHEAUTHOR
SubahJainisahealtheducatorfromIndia,
teachingpeoplehowtocuretheirchronic
diseasesthroughfood,withoutmedicines.
SubahdiscoveredthehealingpowersofMother
Natureaftercuringhermajorhealthproblems,
includingthyroid,hairfallandPCOD.Her
questtohealthosearoundherbroughtherto
HippocratesHealthInstitute,Floridawhere
shebecameacertifiedhealtheducator.She
alsostudiedinvariousculinaryinstitutesin
Californiaanddevelopedexoticrecipesthatare
bothhealing&delicious.Now,sheisspreading
thisknowledgethroughherYouTubevideos
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andhealthseminarsworldwide,asanon-profit
socialinitiativetomankind.
Toknowmore,A
downloadtheapp‘ScanLife’onyour
phoneandscantheQRcodeabove.
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DocumentOutlineCoverIndexChapter1:SatvicFoodPhilosophy
WhatdoesSatvicmean?4SatvicFoodPrinciples21SatvicfoodlawsUnderstandingdigestionFoodcombiningHowyoueatismoreimportantthanwhatyoueat
Chapter2:SettingupaSatvicKitchenIngredientsneededforaperfectSatvickitchenEightessentialtoolsHowtousethesetools?AllaboutvegetablesproutsAllaboutnutmilksDO’sandDONT’sofrecipemaking
Chapter3:SatvicMealPlanChooseyourmealplan
Chapter4:RecipesfortheRevolutionPre-BreakfastRecipes
AshGourdJuiceAshCocoJuiceCoconutWater
BreakfastRecipesFruitBowlsPinaColadaSmoothieBananaDateShakeTropicalSmoothiePureSatvicSalad
LunchRecipesSatvicChapatiSatvicSabziSatvicKhichadiSatvicDaliya
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SatvicCheelaMoongBowlCocoQuinoaBowlBarleyBowlVegetableTikkiGreenChutneyDateChutneyCocountChutney
Mid-MealRecipesAshGourdJuiceAshCocoJuiceCoconutWaterPinkPowerJuiceGlowingGreenJuiceOrangeCarrotJuiceHerbalTea
DinnerRecipesSalads
CarrotRaisinSaladCheesySaladThaiPapayaSaladBeetRocketSaladZucchiniSpaghettiSweetPotatoSalad
SoupsPumpkinSoupPapayaCornSoupSpinachSingharaSoupPeaCarrotSoupBroccoliSoupTomatoSoupCarrotCuminSoup
OccasionalRecipesDrinks
CoconutChaasThandaiNo-coffeeCold-coffee
SmoothieBowlsChocolateSmoothieBowl
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BlushSmoothieBowlSpinachSmoothieBowlMarigoldSmoothieBowl
Main-courseThaiCurryMilletUpma
DessertsChiaPuddingSatvicKheerSatvicGajarHalwaKulfiPeanutButterIceCreamSatvicLadooLemonCheesecake
SkinCareRoseCleanserforFace&Body