SATVICMOVEMENT

THE

FOOD

BOOK

SUBAHJAIN

SubahJain

INDEX

Page

Chapter1

SatvicFoodPhilosophy

1

•

WhatdoesSatvicmean?

2

•

4SatvicFoodPrinciples

6

•

21Satvicfoodlaws

20

•

Understandingdigestion

24

•

Foodcombining

26

•

Howyoueatismoreimportantthan

30

whatyoueat

Chapter2

SettingupaSatvicKitchen

35

•

Ingredientsneededforaperfect

Satvickitchen

36

•

Eightessentialtools

38

•

Howtousethesetools?

41

•

Allaboutvegetablesprouts

42

•

Allaboutnutmilks

48

•

DO’sandDONT’sofrecipemaking

50

Chapter3

SatvicMealPlan

53

•

Chooseyourmealplan

54

Chapter4

RecipesfortheRevolution

57

Pre-BreakfastRecipes

59

•

AshGourdJuice

60

•

AshCocoJuice

61

•

CoconutWater

61

BreakfastRecipes

63

•

FruitBowls

64

•

PinaColadaSmoothie

66

•

BananaDateShake

67

•

TropicalSmoothie

67

•

PureSatvicSalad

69

LunchRecipes

71

•

SatvicChapati

73

•

SatvicSabzi

75

•

SatvicKhichadi

77

•

SatvicDaliya

79

•

SatvicCheela

81

•

MoongBowl

83

•

CocoQuinoaBowl

85

•

BarleyBowl

87

•

VegetableTikki

89

•

GreenChutney

90

•

DateChutney

91

•

CocountChutney

91

Mid-MealRecipes

93

•

AshGourdJuice

94

•

AshCocoJuice

95

•

CoconutWater

95

•

PinkPowerJuice

96

•

GlowingGreenJuice

97

•

OrangeCarrotJuice

97

•

HerbalTea

99

DinnerRecipes

101

Salads

•

CarrotRaisinSalad

103

•

CheesySalad

105

•

ThaiPapayaSalad

107

•

BeetRocketSalad

109

•

ZucchiniSpaghetti

111

•

SweetPotatoSalad

113

Soups

•

PumpkinSoup

115

•

PapayaCornSoup

117

•

SpinachSingharaSoup

119

•

PeaCarrotSoup

121

•

BroccoliSoup

123

•

TomatoSoup

125

•

CarrotCuminSoup

127

OccasionalRecipes

129

Drinks

•

CoconutChaas

131

•

Thandai

131

•

No-coffeeCold-coffee

133

SmoothieBowls

•

ChocolateSmoothieBowl

135

•

BlushSmoothieBowl

137

•

SpinachSmoothieBowl

139

•

MarigoldSmoothieBowl

141

Main-course

•

ThaiCurry

143

•

MilletUpma

145

Desserts

•

ChiaPudding

147

•

SatvicKheer

149

•

SatvicGajarHalwa

151

•

Kulfi

153

•

PeanutButterIceCream

155

•

SatvicLadoo

157

•

LemonCheesecake

159

SkinCare

161

•

RoseCleanserforFace&Body

161

CHAPTER1

SATVIC

FOOD

PHILOSOPHY

Inthischapter,wewilldiscuss6topics-

1.WhatdoesSatvicmean?

2.4SatvicFoodPrinciples

3.21SatvicFoodLaws

4.UnderstandingDigestion

5.FoodCombining

6.Howyoueatismoreimportantthanwhatyoueat

1

WhatdoesSatvicmean?

LordKrishna,intheBhagavadGitastatesthatallembodiedsoulsareworkingunderthecontrolof3modes,orqualitiesofmaterialnature-

SATVIC

RAJASIK

TAMASIK

Thethoughtsinourhead,theactivitiesweperform,thepeoplewemeet,thefoodweeatcanallbeclassifiedasSatvic,RajasikorTamasik.

Eachmodehasdifferentcharacteristics

SATVIC

RAJASIK

TAMASIK

ModeofGoodness

ModeofPassion

ModeofIgnorance

Purity

Arrogance

Laziness

Happiness

Ego

Tiredness

Compassion

Restlessness

Depression

Bliss

Anxiety

Lethargy

Love

Anger

Ignorance

SelfControl

Impatience

Apathy

Satisfaction

Fear

Inertia

NonViolence

Uncontrollabledesires

Illusion

Fearlessness

Distress

Surrender

2

SatvicFoodPhilosophy

Onepersoncanhavemultiplemodes

WhenSatvicdominates,

WhenRajasikdominates,

WhenTamasikdominates,

wefeelhappy,satisfied,&

wefeelrestless,anxious

wefeellazy,tired,

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,

putrid,decomposedandunclean,isfoodlikedbypeopleinthemodeofignorance.

3

SATVICFOOD

RAJASIKFOOD

TAMASIKFOOD

Foodsthatare

Foodsthataretoobitter,

Foodsthatarestale(eaten

fresh,wholesome

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

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

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

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

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

4SatvicFoodPrinciples

AccordingtotheBhagavadGita,ourfoodshouldhavefourqualities,whichcanberepresentedbytheabbreviationLWPW.

1

2

LIVING

WHOLESOME

Ourfoodshouldcome

Ourfoodshouldbe

straightfromthefarm

unprocessed&unrefined.

toourkitchen,notgoto

Itshouldnothavebeen

afactoryinbetween.

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.

AWatchthefullvideoonthe4foodprinciples.Useyourphone’sinbuilt

scannerordownloadtheapp

‘ScanLife’onyourphoneandscan

theQRcodeontheleft.

OurfoodshouldbeLIVING

andpreservatives.Thesechemicalsmight

1

increasetheshelflifeoftheseproducts,but

Livingfoodsarefoodsthatcomestraightfrom

theydecreasetheshelflifeofourownbodies.If

Nature,withoutcookingorprocessing.Eating

youthinkaboutit,theprocessedandpackaged

livingfoodsmeanseatingfoodsintheirpristine,

stuffwegetfromfactoriesisnotevenfood.

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

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

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

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

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

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

Lookcloselyataradiantorangeorkiwi.

Whenfoodiscookeditalwaysbecomes

Itdisplaysthesun’senergyinedibleform.

lessthanitwasbefore,nevermore.Fireisa

destroyer.itnevercreatesanything.Ifyoulight

thisbookonfire,woulditbecomemoreor

NEVEREAT:

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

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

cannedjuices

freshjuices

9

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.

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

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.

Eatbrownriceinsteadofwhiterice.Brown

riceiswholesome.Whenweremovethe

refinedwheat

wholewheat

bran,itbecomeswhiterice.Thedigestive

(withoutbran)

(withbran)

SatvicFoodPhilosophy

3OurfoodshouldbePLANT-BASED

NATUREHASNOTDESIGNEDTHEHUMANBODYTOEATMEAT

Naturehasconstructedeveryorganismeitheracarnivore(anorganismthatfeeds

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

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

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

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

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.

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

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

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

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

(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

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

Therearethreeproblemswithanimalmilk.

2)Cowsareoften

Let’sdiscusseachoneinalogicalmanner.

mistreated&tortured

1)Commercialmilkis

Theimportanceofmilk,asdescribedinour

highlyadulterated

scriptures,isfullydependentoncowservice.

However,todaytheproductionofmilkhas

Thecommercialmilkthatwe’regettingtoday

emergedasanindustry-oneofthemost

ishardlyevenmilk.Itisawhite-liquidheavily

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

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

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

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

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.

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,

IfIhaveaccesstopurecowmilk,

coconuthasbeenviewedasIndia’smost

canIdrinkit?

sacredfruit.Itistheonlyfruitthathasbeen

called‘Shree’PhalinourVedicscriptures.It’s

Tobequalifiedtodrinkmilk,thereare8

theonlyfruitthathasbeenattributedwith

conditionsthatmustbemet-

‘Shree’beforeit.

1.Themilkshouldbeobtainedfromyour

InIndia,everyauspiciousoccasionbegins

15

withthebreakingofacoconut-marriage,

birth,thelaunchofahouseoranyothernew

NEVEREAT:

ALWAYSEAT:

work.Thereisadeepsignificancebehind

thisritual.Let’sunderstand.Ourancestors

weremuchsmarterthanus.Theyknew

hownutritiouscoconutis.However,itwas

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

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

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

OurfoodshouldbeWATER-RICH

Water-richfoodshavehigh-watercontent.

4

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.

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

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

Sanskrit)areRajasikandarelikedbythosein

Funnilyenough,mostofuseatintheexact

themodeofpassion.Suchfoodscausepain,

oppositeratio-

distress,anddisease,saysLordKrishna.

Hencewecanconcludethatwater-poor

foodseatenintheslightestexcessarehealth

30%

Water-Rich

destroyinganddiseasepromoting,especially

fruits,vegetables,

forthoselivingasedentarylifestyle.

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,

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

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.

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

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

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.

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,

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

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.

•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.

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

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

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

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

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.

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

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.

beforethespin,theclothesremain

soakingwet.Whentheydry,theyremain

Mostofusconstantlyconsumebeforeitistime

somewhatdirtyfromtheretainedwater.

tonourish.Followingarethemostfrequent

•Ifyoustopthewashingmachineafter

responsestothequestion,“Whendoyou

decidetoeat?”

itfinishesthewashcycle,theclothes

remainfullofdetergentanddirt.

•“Theclockindicatesthatitistimetoeat.”

•“I’mboredandhavenothingelsetodo.”

Therefore:

•“EverytimeIseeorsmellfood.”

24

SatvicFoodPhilosophy

Noneoftheserationalizationsjustifythe

lessonthatwemustlearnfromlife,and

eatingofexcessivefood.Oneshouldeatwhen

whenweheedit,wereapbountifulrewards.

he/shefeelstruehunger,afterthelastmeal

hasbeendigested,absorbedandeliminated.

LESSONSTOBELEARNED

Whenyoueatanewmealwhileyour

Whatcanyoudotohelpyourbodyfollowthe

bodyisstillassimilatingoreliminatingthe

righteatingpattern?

previousmeal,youstressandcompromise

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

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

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

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

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

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.

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

•

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.

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

•

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

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

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

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

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.

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

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

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

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

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

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

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.

~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

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

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–

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

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&regional.Donotbuyfrozenfruits.

•Lemon

•Pear

•Peach

•Melons

•Orange

•Berries

•Papaya

•Mango

•Grapes

•Coconut

•Banana

•Sapota(chikoo)

•Apple

•Pomegranate

•Pineapple

2.VEGETABLESAvoidprecut,prepackagedvegetablesthathavebeensittinginplasticbagsandcontainersforwhoknowshowlong.

•AshGourd

•Celery

•Pumpkin

•BottleGourd

•Parsley

•Cabbage

•RidgeGourd

•Zucchini

•Peas

•Spinach

•Tomatoes

•Broccoli

•Lettuce

•BellPeppers

•GreenBeans

•Rocketleaves

•Beetroot

•Cauliflower

•Cucumbers

•Carrots

•Potatoes

3.HERBSGrowingyourownherbsiseasyandeconomical.Ifyouhavemorethanyoucanuse,justdrythemandstoreinjarsforfutureuse.

•Coriander

•CurryLeaves

•Rosemary

•Mint

•Thyme

•Lemongrass

•BayLeaf

•Oregano

•Basil

36

SettingupaSatvicKitchen

DRYINGREDIENTS

Buyinadvance

1.NUTSANDSEEDSBuywhatyou’llusewithinamonthandstorethemintherefrigeratorduringthesummermonths.Alwayssoakyournutsandseedsinwaterbeforeusingthem.

•Almonds

•Peanuts

•ChiaSeeds

•Walnuts

•PumpkinSeeds

•FlaxSeeds

•Cashews

•SunflowerSeeds

•SesameSeeds

•Pistachios

•PoppySeeds

2.SEEDSFORSPROUTINGWerecommendeatingsproutsofvegetableseeds,

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

•Cinnamon

•Blacksalt

•Galangal

•Greencardamombuds

•Saffronstrands

•VanillaPowder

5.DRYHERBSYoucaneasilyfindthematgrocerystores.

•DriedBasil

•DriedRosemary

•DriedOregano

•DriedThyme

6.SWEETENERSRemoveallprocessedsugarsfromyourkitchen&replacewithnaturalones.

•Dates

•ChemicalFreeJaggery

•Raisins

37

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.

2.SlowJuicers(alsoknownasColdpressJuicers)

SlowJuicersextractjuicebyfirstcrushingandthenpressingfruitandvegetablesforthehighestjuiceyield.Becausetheydon’tproduceasmuchheat,theykeepmoreofthenutrientsintact,leadingtoahighqualityjuice.

Ifyouwanttopackthemostnutrientsinyourbodyaspossible,buyaslowpressjuicer.Thereisavarietyofslowjuicersavailableinthemarket.

38

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

6.NutMilkBagorMuslinCloth

Anutmilkbagisbasicallyaspeciallyshapedfabricbag,thatyoustrainyourblendedalmondorcoconut

milkthrough,toremoveanypulpthatremains.Anutmilkbagwillhelpyouachieveasmootherconsistencyofyourcoconutoralmondsmilks.ThisisavailableonAmazon.Ifyoudon’thaveanutmilkbag,amuslin

clothwillworkjustfine.

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.

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.

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.

41

Yourbodyneeds

VegetableSprouts

Whatarevegetablesprouts?

Vegetablesproutsarethemostconcentratedformsoflivingfoods.Whenyousoakandgerminateseedsofvegetables,after3-5days,awhitetailemergesfromthem.Theseed,alongwiththetailarecalledvegetablesprouts.TheeasiestonestogrowinIndiaarealfalfa,clover,radishandfenugreek.

42

SettingupaSatvicKitchen

WhyVegetable

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

•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.

airplanesorfuelconsumedto

deliverthisfoodtoyou

EvenLordJesus,intheEsseneGospelofPeace,

•EmergencyPreparedness:

recommendssproutingandexplainshowtomake

Sproutseedslastalongtime

sproutedbread(alsocalledEssenebread).

iftightlysealedandstoredina

cool,dryenvironment.

However,inIndia,peopleonlyknowaboutlentilor

beansprouts.Barelyanyoneknowsaboutvegetable

sprouts.IlearnttheconceptofvegetablesproutsfromHippocratesHealthInstitute,wheretheyarecuringeventhirdandfourthstagecancersbyputtingpeopleonarawfooddietrichisvegetablesprouts.

43

Yourbodyneedsvegetablesprouts,notdaalsprouts

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

Commonvarieties

moong

redlentils

alfalfa

radish

greenlentils

chickpea

clover

fenugreek

44

Howtogrowvegetablesprouts?

It’seasy.Just6simplesteps!

STEP1Rinsetheseedsand

STEP2Thefollowingmorning,

STEP3Tietheclothtightlyso

placetheminaglasscontainer.

drainoutthewaterfromthe

thattheseedsarecontainedin

Fillthecontainerwithfiltered

container.Rinseonetimeand

abundle.

watertocovertheseedsplus

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.

45

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

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

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).

Howtousevegetablesprouts?

Sproutsaregreattouseinsaladsbecausetheyinstantlyaddcrunchiness,flavorandnutritiontoyourmeal.Tomakeafulfillingsalad,use30%sprouts,30%vegetables,30%leafygreensand10%

toppings,suchascoconut,nuts,seeds,homemadedressings(forthesakeoftasteandtexture).

10%

30%

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,

broccoli,peas,

greenbeans

47

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

•Useonlyrawandun-friednuts,strictlynoroastednuts.

•Nutsmustbesoakedforatleast5-6hoursinfreshwater.Incaseyouareinahurry,soaktheminhotwaterforabout30minutes.

•Alwaysdiscardthewaterinwhichthenutshadbeensoaked.

•Donotmakesoymilkasitverydifficulttodigest.

•Makesureyounevercookcoconutmilkdirectlyonflame.Coconutmilkisextremelynutritiousbutwhencooked,itconvertsintocholesterol.Alwaysaddittowardstheendafterswitchingoffthestove.

Howtomakecoconutmilk?

MAKES2CUPS

1.Take1cupoffreshdessicatedcoconut.

2.Combineitwith2cupsofwaterinablender.

3.Blenduntilsmooth.

4.Pourthemixtureoverabowlcoveredwitha

nutmilkbagoramuslincloth.

5.Squeezeoutthemilkwithyourhand.You

6.Milkcanbeusedimmediatelyorstoredin

canusetheleftoverpulpasafacescrub.

refrigeratorforupto1-2days.

FORMAKINGALMONDMILK,

Replace1cupdessicatedcoconutwith1cupalmonds,soakedinwaterfor5-6hours.

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

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

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.

SatvicMealPlans

55

CHAPTER4

RECIPES

FORTHE

REVOLUTION

Followingisacollectionofrecipescomplyingtoall21Satvicfoodprinciples.

Therearesoups,salads,smoothies,juices,mainmealsanddifferentcuisinesincludingIndian,SouthIndian,Thai&Italian.Wehopeyouhavefunonthisexcitingnewjourneyofvitality,health&happiness.

57

1stmeal

PRE-BREAKFAST

AST

Alwaysstartyourdaywithsomethinglightanddetoxifying.Whenwestartacar,wedon’timmediatelysetitonfifthgear.Westartwithfirstgearandgraduallymoveuptothefifthgear.

Samewithourbody.Weshouldstartourdaywithadetoxjuice.Theneatfruitsforbreakfast,aREAKF

grainmealforlunch&finishwithalightdinner.

-B

PRE

59

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.

AshGourdiseasytofindatvegetablevendors.Itbelongstothegourdfamilyandisalsocalled‘wintermelon’.

Don’tworry,thetasteofashgourdjuiceisnotbitteratall.

Infact,it’squitebland,likewater.

INGREDIENTS

Ashgourd(safedpetha)

METHOD

1.Removethepeeloftheashgourdandtakeoutalltheseedsfrominside.

2.Cutitintopiecesandjuiceit.Drinkabout400ml(1glass)ofthisjuiceeverymorning.

2ndbestoption

ASHCOCOJUICE

Ifforsomereasonyoudonotlikethetasteofashgourd,orwanttogiveittochildren,youmaymixtheashgourdjuicewith50%coconutwater.

INGREDIENTS

50%ashgourdjuice

50%coconutwater

METHOD

1.Mixtheashgourdjuicewith50%coconutwater.

2.Drinkabout400ml(1glass)ofthisashcocojuiceeverymorning.

AST

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

61

2ndmeal

BREAKFAST

Formaximumenergythroughouttheday,youshouldeatalightbreakfast,consistingofwater-AST

richfruitsorapureSatvicsalad.Thephilosophyofeatingaheavybreakfast(recentlybroughtaboutbytheWesterninfluence)ishighlyflawed.Thisculturecameaboutfoodcompaniesthatwantedtosellcerealboxes.Inthemorning,ourstomachisstillbusydigestingthelastbitsofREAKFB

ourdinner.Ifweeataheavybreakfast,thebodyshiftsitsenergytoaddressthenewfood.Theundigesteddinnerresultsintheproductionofwaste,or,toxinsinthebody.

63

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

•berries

•guava

Justmakesurewhateveryoueatisseasonal&regional.

Donoteatfruitsimportedfromothercountries.

2ndoption

EATING2FRUITS

Ifyoufeelboredofeatingonly1fruit,youmay

eattwofruitstogether.Ifpossible,mixsame

categoriesoffruitstogether.Belowarepointsto

keepinmindfromthedigestivepointofview:

•mixmelonsonlywithmelons

•donotmixsweetfruits(suchasmango,

chikoo)withcitricfruits(suchasoranges,

pineapple,kiwi)

AST

REAKFB

3rdoption

EATING2ORMOREFRUITS

Ifyoufeelboredeatingonly2fruits,youmayeat

morethan2fruits.Itisnotbad,butitisslowertodigestcomparedtoeatingonlyonefruitatatime.

Evenwheneatingmultiplefruits,trytomixonly

thesamecategoriesoffruitstogether.Donotmix

citrusandsweet.

65

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.

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

•1cupchoppedapple

•1cupmangochunks

•½teaspoonlemonjuice

METHOD

1.Placealltheingredientsintoablenderandblenduntilsmooth.

2.Letthesmoothiecoolintherefrigeratorforabout20

minutesbeforeserving.

Substitution:Ifmangoisoutofseason,replaceitwith1

cupchoppedguava&2seedlessdates.

67

5thoption

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

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.

69

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.

71

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&divideitintoballs.

B

flour.

Diptheballsinflourandflattenthem.

STEP3Rolltheballswitharollingpin.

STEP4Heataclaytawaonlowheatand

cookthechapationit.Donotuseoilorghee.

Towatchthefullvideo,

downloadtheapp‘ScanLife’on

yourphoneandscantheQR

codeontheright.A73

INGREDIENTS

SERVES2

Any1or2seasonalveggiessuchas-

•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

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,

Closethelid,switchoffthestove&letthe

cuminandcurryleavesuntilsmooth.

gravycookthroughthesteaminsidethe

potfor10minutes.Topwithcoriander&

serve.

NoteDonotre-heatsabziafteraddinggravy.Coconut&tomatoesshouldneverbecookeddirectlyontheflame..

Towatchthefullvideo,

downloadtheapp‘ScanLife’on

yourphoneandscantheQR

codeontheright.A75

GRAINMEAL

SATVICKHICHADI

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

•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,

•1tablespoonrocksalt

coconutandsalt.Keepthepotcoveredfor5

•½cupchoppedcoriander

minutes.

GreenChutney(pg90)

5.Topwithcorianderandservewithgreen

chutney.

77

GRAINMEAL

SATVICDALIYA

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

•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)

andenjoywithgreenchutney.Eatwithin3-4hours

ofpreparingit.

79

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

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.

GreenChutney(pg90)

3.Topreparethefilling,simplycombinethe

*2½cupsofchoppedspinach,

carrots,tomatoes,coconut,coriander,

whenblended,gives2cupsof

microgreensandsalt.Fillyourcheelas

spinachpuree.

withthisfilling,andserveimmediatelywith

greenchutney.

81

GRAINMEAL

MOONGBOWL

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

•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

•1greenchili,crushed

•⅛teaspoonasafoetida(hing)

83

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

•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.

•2½teaspoonsrocksalt

•1tablespoonlemonjuice

5.Switchoffthestoveandimmediatelyaddcoconut

•½cupchoppedcoriander

milk,salt&lemon.Keepthepancoveredfor5

minutessotheingredientscancookusingthesteam

inside,notdirectlyontheflame.

6.Topwithcoriander,stirwellandserveimmediately.

85

GRAINMEAL

BARLEYBOWL

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

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

•1inchgreenchilli

componentsofthebowlseparatelyi.e.

•¼cupmintleaves

thegreenleafyvegetables,thebeetroot-

•¼cupwater

pumpkinandthebarleydalia.

Topping

8.Topwithmintleavesandcrushed

•⅛cupmintleaves,finelychopped

pistachioandserve.

•1tablespooncrushedpistachios

87

LUNCH

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

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.

*Flaxseedpowderismadeby

7.Heatanon-stickpan(griddle)andcook

blendingdryflaxseedsinablender.

thetikkisonamediumflame.Pressthem

usingaspatulatilltheyarefullycooked

SweetDateChutney(pg91)

andturngoldenbrownfrombothsides.

GreenChutney(pg90)

Donotuseoil.

8.ServehotwithSweetDateChutneyand

GreenChutney.

89

CHUTNEYS&DIPS

Herearethreedeliciouschutneystoenhancethetasteofyourdishes.

•GreenChutneypairswellwithalltheIndiandishes-sabzi-roti,khichari,daliyaandcheela.

•DateChutneypairswellwiththetikkisandcheela.

•CheesyMayocanbeservedwithrawveggiesticks,saladsandcrackers.

GREENCHUTNEY

INGREDIENTS

•1cupcorianderleaves

•½cupmintleaves

•½cupunripemango,roughlychopped

•1teaspooncuminseeds

•1teaspoonrocksalt

•1smallgreenchili

METHOD

1.Simplyblendallingredientstogetherina

blender.

2.Storeintherefrigeratorfor2-3days.

DATECHUTNEY

INGREDIENTS

•⅓cupwater

•10dates,seedless

•2teaspoonslemonjuice

•1teaspooncuminseeds

•1teaspoonrocksalt

•1smallgreenchili

METHOD

1.Simplyblendalltheingredientstogether

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

andaddthemtotheblendedchutneyfromtop.

3.Refrigeratethechutneyfor20-30minutesbeforeusetogetarefreshingtaste.

91

4thmeal(optional)

MID-MEAL

About2-3hoursafterlunch,youmightfeellikesnacking.Atthistime,wesuggestthatyousticktofreshjuices.Nonamkeens,nobiscuits,nochips.Iffreshjuicesarenotenough,youcanhaveherbaltea,freshcoconutslicesorasmallpieceoffruit.

MID-MEAL

93

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

drinkingashgourdjuice.

AshGourdiseasytofindatvegetablevendors.Itbelongstothegourdfamilyandisalsocalled‘wintermelon’.

Don’tworry,thetasteofashgourdjuiceisnotbitteratall.

Infact,it’squitebland,likewater.

INGREDIENTS

Ashgourd(safedpetha)

METHOD

1.Removethepeeloftheashgourdandtakeoutalltheseedsfrominside.

2.Cutitintopiecesandjuiceit.Drinkabout400ml(1glass)ofthisjuiceeverymorning.

2ndbestoption

ASHCOCOJUICE

Ifforsomereason,youdonotlikethetasteofashgourd,orwanttogiveittochildren,youmaymixtheashgourdjuicewith50%coconutwater.

INGREDIENTS

50%ashgourdjuice

50%coconutwater

METHOD

1.Mixtheashgourdjuicewith50%coconutwater.

2.Drinkabout400ml(1glass)ofthisashcoco

juiceeverymorning.

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

FRUIT/VEGETABLEJUICES

Ifyoufeelboredofdrinkingashgourdjuiceandcoconutwater,youcangivethesefruit/vegetablejuicesatry.Youcanalsomaketheseifyoudecidetodoatwoorthreedayjuicefast.

PINKPOWERJUICE

SERVES2,MAKES600ml

INGREDIENTS

•3cupschoppedapples

•1cupchoppedbeetroot

•2cupschoppedcarrot

•2cupschoppedcucumber

•3coinsginger

•2teaspoonslemonjuice

SubstitutionYoucanreplaceappleswithpears.

METHOD

1.Simplyjuicealltheingredientstogether.

2.Addthelemonjuicefromthetopandserve.

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

•3cupschoppedpapaya

•2oranges

•1coinginger

SubstitutionYoucanreplaceorangeswithkinnow.

METHOD

1.Simplyjuicealltheingredientstogetherandserve.

97

HERBALTEA

BESTFOR

MorningDetoxDrink

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

andpestle.Addtothewaterandcoverthe

•½inchcoinginger

panfor3minutes,tolettheflavorsinfuse.

•2cupswater

3.Straintheteathroughthestrainerintocups.

•1teaspoonjaggery(optional)

4.Ifyoulikeyourteasweetened,addjaggery

SubstitutionInsteadof

fromthetopandserve.

lemongrass,youcanuse

rosemary,curryleaves,tulsior

rose.

5thmeal

DINNER

Fordinner,havealightmeallikeasaladorsoup.Youcaneitherhaveboth(saladandsoup)oronlyone(onlysaladoronlysoup),dependingonyourconvenience.Youmayhavefruitsfordinnerifyouateyoursaladmealforbreakfast.Youmayhaveyourgrainmealfordinnerifyouateyoursaladmealforlunch.

DINNER

101

SALAD

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

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

3.Topreparethetahinidressing,place4

•2tablespoonslemonjuice

tablespoonsofthishomemadetahiniintoa

•1tablespoonpowderedjaggery

blender,alongwithwater,dates,lemonjuice,

•¼greenchili

jaggery,chiliandsalt.Blenduntilsmooth.

•½teaspoonrocksalt

4.Placethecarrots,sprouts,mint,cashewsand

raisinstoalargemixingbowl.Mixwell.Pour

thetahinidressingontopandserve.

103

SALAD

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

•1cupthinlyslicedbabycorn

chiliintoablenderandblenduntilsmooth.

•1cupchoppedredbellpepper

•1cupchoppedyellowbell

2.Steamthebroccoliandbabycorntogetherfor

pepper

about5minutes.

•1teaspoonrocksalt

3.Pourtheblendedmixtureintoamixingbowl.

•1tablespoondriedoregano

Addredbellpepper,yellowbellpepper,

leaves

steamedbroccoli,steamedbabycorn,salt

andoreganotothemixingbowl.

4.Mixwellandserve.

SALAD

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

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,

7.Topwithchoppedpeanutsforanextracrunch.

chopped

TipThepapayausedisnotthesoft,ripeandorangeySubstitutionWhenmangoisnot

inseason,useasoftpear.

one,buttheunripenedgreenpapaya,whichisfirm,

greenontheoutsideandapaleyellowishcoloron

theinside.

107

SALAD

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).

•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.

109

SALAD

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

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

•8cherrytomatoes,cutintohalves

•¼cupbasilleaves

111

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,

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

•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.

choppedfinely

Topwithtoastedalmonds&enjoy!

113

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

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.

•¼smallcoconut,cutintostrips

TipMakesureyouaddrosemaryandthyme

tothissoup,sincetheycarryalltheflavor.Incasefreshisnotavailable,usetheirdriedversions.

115

COLDSOUP

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)

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

5.Topwithcornandcorianderandserve(Donot

•¼cupcorn,boiled

re-heatbeforeserving).

•¼cupchoppedcoriander

TipThepapayausedisnotthesoft,ripeand

orangeyone,buttheunripenedgreenpapaya,which

isfirm,greenontheoutsideandwhiteontheinside.

117

WARMSOUP

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

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.

119

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.

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.

121

WARMSOUP

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

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,

Topping

chopped

6.Steamthebroccoliandcarrotuntilsoft.Addto

•1tablespoonpumpkinseeds

yoursoup,alongwithcorianderandpumpkin

seeds.Servethesoupwarm.

123

WARMSOUP

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

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.

125

WARMSOUP

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

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

5.Addsaltandpepper.Stirwell.

•2tablespoonschoppedmint

6.Rightbeforeserving,addcoconutmilkandstir.

7.Garnishwithcoriander,cashewsandcumin

seeds.Servewarm.

127

OCCASIONALRECIPES

TheupcomingpagesincludeexoticanddeliciousrecipesthatyoucanmakeatSatvicdinnerpartiesandinspireyourfriendsandfamilytojoinyouinthisbeautifulwayoflivingandeatinginsyncwithMotherNature.

OCCASIONAL

129

COCONUTCHAAS

INGREDIENTS

SERVES2,MAKES750ml

•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

•⅛teaspoonrocksalt

•⅛teaspoonblackpepper

Garnishing

•choppedpistachio,saffron&driedrosepetalsMETHOD

1.Placeeverythingexceptcoconutmilkintoablenderandblenduntilsmooth.

2.Addcoconutmilkandblendagain.

3.Letthedrinkcoolintherefrigeratorforawhile.Garnish&serve.

131

OCCASIONALTREAT

NO-COFFEECOLD-COFFEE

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

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.

133

OCCASIONALBREAKFAST

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.

•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

nature.Focusonfresh,water-richfruits

foryourtopping.

135

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

•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.

137

OCCASIONALBREAKFAST

SPINACHSMOOTHIEBOWL

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

1.Placetheshreddedcoconut,spinach,dates,

•½teaspooncinnamon

powder

cinnamon,lemonjuiceandfrozenbananasina

blenderandblenduntilsmooth.

OCCASIONALBR

•2teaspoonslemonjuice

2.PourintobowlsandtopwithfreshseasonalfruitsTopping

andnutsofyourchoice.

•anyseasonalfruits&nuts

•

TipNutsandseedsaregreattoaddtexturetoyourbowl,buteatthemminimallyastheyarewater-poor

innature.Focusonfresh,water-richfruitsforyourtopping.

139

OCCASIONALBREAKFAST

MARIGOLDSMOOTHIEBOWL

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

1.Placethefrozenpapaya,banana,dates,saffronand

•¼cupcoconutmilk

coconutmilkinablenderandblenduntilsmooth.

Topping

2.Pourthissmoothiebaseintobowls,andtopwithanyOCCASIONALBR

•anyseasonalfruits&nuts

freshseasonalfruitsandnuts.

•

TipNutsandseedsaregreattoaddtexturetoyourbowl,buteatthemminimallyastheyarewater-poor

innature.Focusonfresh,water-richfruitsforyourtopping.

141

GRAINMEAL

THAICURRYWITHBROWNRICE

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

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)

Stirwell.Donotcookcoconutdirectly

•¼cupchoppedbellpeppers

overthestove.

•1½cupthickcoconutmilk

5.Crushtheroastedpeanuts,andaddto

•2teaspoonlemonjuice

thecurry.

•1tablespoonrocksalt

6.Servewithbrownrice.

•2tablespoonpeanuts,roastedand

crushed

SubstitutionIncasegalangalisnot

Brownrice,cooked

available,usefreshginger.

143

GRAINMEAL

MILLETUPMA

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

•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

•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.

145

DESSERT

CHIAPUDDING

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

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

youwanttotakeitastepfurther,garnishwithedibleflowerssuchaspansies.

147

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

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.

pistachios

5.Placeitinarefrigeratorforatleast30minutes.

•1tablespoonraisins

Thequinoawillswellupandthekheerwillgeta

littlethick.

6.Topitwithalmonds,pistachiosandraisinsand

serve.

149

DESSERT

SATVICGAJARHALWA

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

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.

6.Addcardamom,lemonandsalt.Stir.

Topping

7.Addalmonds,cashewsandpistachios.Stir.

•¼cupchoppedalmonds(soaked)

Servewarm.

•¼cupchoppedcashews(soaked)

•

•2tablespoonschoppedpistachios

TipUseredcarrotstomakethishalwa.

Thesecarrotsareavailableonlyinwinter

•

TipIfyoukeepthehalwaintherefrigerator

for30minutesbeforeserving,ittasteseven

better!

151

DESSERT

KULFI

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

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

153

DESSERT

PEANUTBUTTERICECREAM

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

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.

•fewbananaslices

5.Scoopouttheicecreamintobowls.Topwithalmonds,datepaste(optional)andbananaslicesandserve

immediatelyforasoft-servestyledessert.

155

DESSERT

SATVICLADOO

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?

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

3.Addthiscoconutbuttertoabowl,

almondswillfirstconvertintopowderand

alongwiththealmondbutter,

thenturncreamy.Ifthemixturegetstoo

jaggery,choppedalmonds&rose

hotalongtheway,stopandletitcoolfor

petals.Mixitwellusingyourhands.

afewminutes.

4.Shapethisbatterintosmallladoos.

4.Transferittoajar.Storeintherefrigerator

Garnishwithdryrosepetalsand

forupto1week.

serve.

157

DESSERT

LEMONCHEESECAKE

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

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

restoftheingredientsbyhand.

•½tablespoonjaggerypowder

4.Toassembleallcomponentstogether,

•¼teaspoonginger,grated

•pinchsalt

sprinkle3pilesofgingercrumbleona

plate.Placeapieceofcheesecakeon

Garnish(optional)

topofeachpile.Garnishwithlimegel,

•microgreens

microgreensandedibleflowers.

•edibleflowers

159

SKINCARE

ROSECLEANSER

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

inacircularmotionfor3-5minutestoallowthe

granulestoremovedeadskincells.

4.Finally,rinseoffwell.Thismakesyourskinlookandfeelsrefreshedandhealthy.

•

TipMakesurethatthepowderinyourcontainer

doesnotcomeincontactwithwater,orotherwise,itmaygrowmold.

161

ABOUTTHEAUTHOR

SubahJainisahealtheducatorfromIndia,

teachingpeoplehowtocuretheirchronic

diseasesthroughfood,withoutmedicines.

SubahdiscoveredthehealingpowersofMother

Natureaftercuringhermajorhealthproblems,

includingthyroid,hairfallandPCOD.Her

questtohealthosearoundherbroughtherto

HippocratesHealthInstitute,Floridawhere

shebecameacertifiedhealtheducator.She

alsostudiedinvariousculinaryinstitutesin

Californiaanddevelopedexoticrecipesthatare

bothhealing&delicious.Now,sheisspreading

thisknowledgethroughherYouTubevideos

andhealthseminarsworldwide,asanon-profit

socialinitiativetomankind.

Toknowmore,A

downloadtheapp‘ScanLife’onyour

phoneandscantheQRcodeabove.

DocumentOutlineCoverIndexChapter1:SatvicFoodPhilosophy

WhatdoesSatvicmean?4SatvicFoodPrinciples21SatvicfoodlawsUnderstandingdigestionFoodcombiningHowyoueatismoreimportantthanwhatyoueat

Chapter2:SettingupaSatvicKitchenIngredientsneededforaperfectSatvickitchenEightessentialtoolsHowtousethesetools?AllaboutvegetablesproutsAllaboutnutmilksDO’sandDONT’sofrecipemaking

Chapter3:SatvicMealPlanChooseyourmealplan

Chapter4:RecipesfortheRevolutionPre-BreakfastRecipes

AshGourdJuiceAshCocoJuiceCoconutWater

BreakfastRecipesFruitBowlsPinaColadaSmoothieBananaDateShakeTropicalSmoothiePureSatvicSalad

LunchRecipesSatvicChapatiSatvicSabziSatvicKhichadiSatvicDaliya

SatvicCheelaMoongBowlCocoQuinoaBowlBarleyBowlVegetableTikkiGreenChutneyDateChutneyCocountChutney

Mid-MealRecipesAshGourdJuiceAshCocoJuiceCoconutWaterPinkPowerJuiceGlowingGreenJuiceOrangeCarrotJuiceHerbalTea

DinnerRecipesSalads

CarrotRaisinSaladCheesySaladThaiPapayaSaladBeetRocketSaladZucchiniSpaghettiSweetPotatoSalad

SoupsPumpkinSoupPapayaCornSoupSpinachSingharaSoupPeaCarrotSoupBroccoliSoupTomatoSoupCarrotCuminSoup

OccasionalRecipesDrinks

CoconutChaasThandaiNo-coffeeCold-coffee

SmoothieBowlsChocolateSmoothieBowl

BlushSmoothieBowlSpinachSmoothieBowlMarigoldSmoothieBowl

Main-courseThaiCurryMilletUpma

DessertsChiaPuddingSatvicKheerSatvicGajarHalwaKulfiPeanutButterIceCreamSatvicLadooLemonCheesecake

SkinCareRoseCleanserforFace&Body