Satvic Food Book 2 - E-Book [PDF]

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SATVIC FOOD BOOK 2 70 Delicious Recipes for a Satvic Lifestyle

  1

A note for you.. Namaste! What you are holding in your hands is not just another cookbook. It is a treasure of recipes designed to fill your life with abundant health, energy, and vitality. While the recipes are wonderfully healthy, they are also finger-licking delicious, because we believe that eating Satvic food should not feel like a compromise to the taste buds. There are four parameters we have judged each recipe on. The first is taste. If it wasn’t truly delicious, we haven’t included it here. The second is health value. Each meal is easy-to-digest, plant-based, alkaline, and preserves the nutrition of the food. The third parameter is the availability of ingredients. We have consciously omitted ingredients that cannot be found in India. The last parameter is ease of making. The recipes are quick to make, each one needing only a few steps. Each dish has gone through 10 to 12 trials to ensure we have met all four parameters. We have listed all the essential ingredients you need to balance the flavours of each dish. But the responsibility of adding the most important ingredient lies in your hands. That ingredient is LOVE! Sprinkle some love into every recipe you make. Trust us, it makes all the difference! We want to thank you for trusting us, and starting this journey. We promise it will be fulfilling and rewarding in more ways than you can imagine. We invite you to the Satvic Family with wide open arms.

Warmly, Harshvardhan and Subah

INDEX Section 1

Three Types of Kitchens

1

Basics

• Nature’s Kitchen

3

• Coconut Milk

• Man’s Kitchen

• Devil’s Kitchen

Section 2 Section 3 Section 4 Section 5

9 Satvic Food Laws Tools Needed for a Satvic Kitchen How to Make the Most of this Book

7 9

11

13

• Healing Plan

14

• Active Plan

Section 7

6

Choose Your Meal Plan • Lifestyle Plan

Section 6

5

How to Host a Satvic Party Recipes

15 16

18 19

22

• Peanut Curd

24

• Peanut Butter

27

• Almond Butter

28

• Coconut Yogurt

26

• Coconut Butter

28

Juices • Carrot Swings Juice

31

• Emerald Juice

32

• Hydration Elation Juice • Bael Juice

31 32

Breakfasts • Fruit Custard

36

• Watermelon Pizza

40

• Sabja Pudding

44

• No-Blend Smoothie Bowl

38

• Fruit Coyo

42

Smoothie Bowls

• Kesar Pista Smoothie Bowl

46

• Mango Smoothie Bowl

48

• Caramel Smoothie Bowl

52

• Jaamun Smoothie Bowl

50

• Kundru Salad

56

• Mango Coleslaw Salad

60

• Pumpkin Salad

64

• Cucumber Fig Salad

68

• Bharwa Bhindi

72

• Rainbow Salad

66

• Tomato Boats

70

Soups • Minestrone Soup

76

58 62

Chutney, Raita and Sauces • Green Chutney

123

• Date Chutney

124

• Peanut Curd Raita

125

• Cashew Cheese

126

• Coconut Chutney

123

• Magic Masala

124

• Ash Gourd Raita

125 126

• Pea Mint Soup

78

• Chipotle Mayo

• Cauliflower Spice Soup

80

• Clear Soup

82

South Indian

• Summer Sunshine Soup

84

• Cheesy Corn Soup

86

• Watermelon Gazpacho

88

Sabzis

• Satvic Sabzi

92

• Baingan Bharta

96

• Mix Veg Sabzi

100

• Malai Kofta

104

• Bhindi Curry Sabzi

94

• Lauki Curry

98

• Dum Aloo

102

• Undhiyu

106

Rotis

• Satvic Roti

108

• Beetroot Parantha

112

• Methi Masala Roti

• Indian Kadhi

• Yellow Coconut Curry

Bowls

110

114 116

• Golden Lentil Bowl

118

• Red Rice Poha

122

• Wheat Pea Bowl

• Coconut Stew and Appam

128

• Masala Dosa

134

• Avial and Lemon Rice

132

Drinks

Main Course

Curries

Salads • Lettuce Blossom Salad

• Crunchy Broccoli Salad

120

• Masala Sharbat

137

• Hot Chocolate

138

• Coco Water Punch

139

• Apple Cinnamon Tea

140

• Jal Jeera

138

• Haldi Doodh

139

• Masala Tea

140

Celebration • Papdi Chaat

144

• Colourful Satvic Momos

148

• Garden Pizza

152

• Dahi Vada

146

• Creamy Nachos

150

• Frankie

154

Desserts

• Pineapple Cheesecake

156

• Chocolate Mousse

160

• Carrot Cake

164

• Banana Pops

168

• Coconut Ladoo

158

• Satvic Rabdi

162

• Bliss Balls

166

Hint 2

Section 1

A Game - Three Types of Kitchens There are 28 food items mentioned here. Each food item belongs to one of the three kitchens Nature’s Kitchen, Man’s Kitchen, or Devil’s Kitchen. Identify which category each food item falls into. Write down your answers on a piece of paper. Once complete, please move to the next page.

Bhagavad Gita Ch. 17 Verse 9 kaṭv-amla-lavaṇāty-uṣhṇa-tīkṣhṇ-rūkṣha-vidāhinaḥ āhārā rājasasyeṣhṭā duḥkha-śhokāmaya-pradāḥ

Foods that are too bitter, too sour, salty, pungent, dry and hot, are liked by people in the modes of passion. Such foods cause pain, distress, and disease.

13. Instant Noodles

15. Papaya

2. Sprouts

1. Pakoras

3. Masala Tea

14. Fish

16. Hot Chili Sauce

4. Onions 17. Chickpeas

18. Packaged Milk

Hint 1

20. Peas

19. Coffee

Bhagavad Gita Ch. 17 Verse 8 āyuḥ-sattva-balārogya-sukha-prīti-vivardhanāḥ

5. Meat

6. Watermelon

rasyāḥ snigdhāḥ sthirā hṛidyā āhārāḥ sāttvika-priyāḥ

21. Frozen Pizza

Foods in the mode of goodness increase the duration of life, purify one’s existence and give strength, health, happiness and satisfaction. Such foods are juicy, fatty, wholesome, and pleasing to the heart.

22. Wine

23. Almonds

24. Garlic

Hint 3 7. Soya Sauce

8. French Fries

25. Table Salt

Bhagavad Gita Ch. 17 Verse 10 26. Corn on the Cob

yāta-yāma- gata-rasa- pūti paryuṣhita- cha yat uchchhiṣhṭam api chāmedhya- bhojana- tāmasa priyam

9. Chili

10. Coconut

11. Daal Makhani

12. Eggs

27. Canned Products

28. Chola Bhatura

Food cooked more than three hours before being eaten, which is tasteless, stale, putrid, decomposed and unclean, is food liked by people in the mode of ignorance.   2

Nature’s Kitchen

3. Full of Life Giving Energy Only something that has life can generate more life. When we plant a seed in the soil, what happens? We get another plant, because it is a living food. Similarly, all fruits, vegetables, grains and nuts are living foods. On the other hand, factory-made, packaged, processed or tinned foods will not create more life, because they are dead.

Correct answers:

Foods from Nature’s Kitchen are those which have the power to generate more life when planted in the soil. These foods are lovingly prepared by Mother Nature herself. The sun gently adds heat and energy, while the soil nourishes the foods by adding minerals and vitamins. The wind blows past, caressing it with its loving touch and the rain falls as a blessing straight from the heavens. These foods are water-rich, wholesome and naturally tasteful. Such foods are Satvic in nature. When we eat such food in its natural state, without much interference, it fill us with energy.

6 Principles for Identifying Satvic Food 1. Full of Juice To identify whether a food is juicy or not, simply put it in a juicer and see how much juice comes out. Fruits and vegetables, such as watermelons, cucumbers, apples, leafy greens, oranges and tomatoes will generate lots of juice. On the other hand, water-poor foods, such as chapatis, rice, lentils and nuts will not produce juice. Try to maintain a 70:30 ratio in your diet; 70% water-rich to 30% water-poor foods.

2. Cruelty-Free Satvic foods do not hurt other beings to reach our plate. Foods that are derived from animal sources, such as meat, fish, eggs, milk and milk products, cause pain and suffering to animals. Milk and milk products are Satvic in their true, original form. However, in today’s world, cows are abused to produce milk, so we recommend switching to a completely plant-based diet.

4. Short Shelf Life If it doesn’t eventually rot, don’t eat it. Food from Nature’s Kitchen is fresh when harvested and starts to spoil over time, because it has lifeforce in it. On the other hand, a store-bought packet of chips can be kept on the counter for weeks, and it will not rot at all. Why? Because many preservatives and chemicals have been added to it to make it appear fresh. These preservatives decrease the life of our own bodies.

5. Straight From the Farm If it’s coming straight from the farm to your kitchen, you know it is Satvic in nature. But if it goes to a factory in between, where it is altered and heavily processed, it changes from a food to a product. For example, if you eat fresh corn, it is Satvic in nature; but if that same corn is processed into corn syrup or packaged corn chips, it becomes Tamasik.

6. No TV Commercials or Labels Have you ever seen a commercial for a mango or a cucumber? Why not? Mother Nature never uses marketing tactics to entice us. A simple key to eating healthy is to avoid foods that have TV commercials. Another question for you — what do you think is the most important thing to remember about nutrition labels? Proteins? Fats? Calories? No. The most important thing to remember is to avoid foods that have nutrition labels.

Man’s Kitchen

Devil’s Kitchen Correct answers:

Correct answers:

Foods that overstimulate the senses are from Man’s Kitchen and are Rajasik in nature. These foods are dry, heavy and should not be eaten in excess. They create disturbances in the body and mind.

Items from the Devil’s Kitchen include those coming from factories after being completely denatured, and those that cause suffering to other beings. These bring us ill health, lethargy and depression.

4 Principles for Identifying Rajasik Food

4 Principles for Identifying Tamasik Food

1. Cooked to Death

1. Foods that Cause Pain to Others

Anything cooked on the stove for many hours, or at very high temperatures, is toxic to the body, as all it’s nutrition, minerals, enzymes and life force have been leached out. Food should either be eaten raw or lightly cooked.

Meat, fish and eggs fall into this category, as a life is taken away to fulfil our desires. Even modern-day dairy falls here, as cows are treated brutally to produce milk in majority of the dairy farms nowadays.

2. Heavily-Spiced or Pungent

2. Cooked More Than 3 Hours Before Being Eaten

Adding too much spice, garam masala, tadka, pungent spices, onion or garlic, makes our food Rajasik. Such foods make us restless, anxious, impatient and aggressive. They also give rise to feelings such as anger.

This includes the dishes that we cook, store in the fridge and keep eating for many days thereafter. Such foods are toxic and a leading cause of cancer. Try to eat foods within 3 hours of cooking. Maximum 5 hours.

3. Extremely Drying

3. Made in a Factory

Dry foods are those that dehydrate our bodies from within. These include fried and extremely salty foods. If you feel thirsty after a meal, chances are that it was too dehydrating for your body.

All pre-packaged, tinned, bottled and canned foods belong in this category. These are actually products and not food. They are chock-full of preservatives, which damage our internal systems.

4. Extremely Bitter

4. Alcohol, Wine and Beer

Things like tea leaves and coffee beans are naturally bitter in nature, and thus fall into this category. They are stimulants. They make us feel energetic in the short run, but severely weaken our nervous systems in the long run.

These are highly acidic, intoxicating drinks, which make us dull, slow and lethargic. They cause immense stress to our organs, and also reduce our ability to think.

Section 2

9 Satvic Food Laws Here are the nine Satvic food laws for maximum health. All the recipes in this book have been carefully created to adhere to these laws. Knowing these nine laws will also empower you to create your own recipes.

1 EAT PLANT-BASED

2 EAT LIVING FOOD

Eat nothing that comes from an animal, such as meat, fish, eggs or dairy.

Eat nothing that is highly processed, coming from a packet, bottle, tin or can.

3 EAT MORE WATER-RICH FOOD

4 EAT WHOLESOME

Supplement your grains with 3 times more vegetables. Have at least 1 fruit meal a day.

Eat nothing that is refined or fragmented, such as white sugar, white flour, white rice or refined oil.

5 EAT RAW OR LIGHTLY COOKED Nothing that is cooked to death or cooked at a very high temperature for a long time.

7 ALWAYS SOAK NUTS Soak all nuts for at least 6 hours before using. This includes almonds, cashews, walnuts and all other nuts.

6 NO STIMULANTS Such as tea, coffee, onion, garlic and excessively pungent spices.

8 EAT SEASONAL AND REGIONAL Avoid fruits or vegetables imported from other countries.

9 ALWAYS ADD THESE LAST Coconut, coconut milk, tomato, salt and lemon should be added after switching off the flame.

Tools Needed for a Satvic Kitchen Here are some amazing tools to make Satvic cuisine easy for you.

8 5 3 4 1

1 2 9 

2

BLENDER

The most important tool in the kitchen. It is used to make dressings for salads, gravy for

6

3

CLAY POT

This is a must-have for all Satvic households. A clay pot must always be unglazed and hand

sabzis and coconut milk for curries, soups

made. This material ensures that the temperature

and smoothies. Any good-quality blender will

of the food does not rise too high, and thus

work.

preserves the nutrition in your food.

JUICER

A cold-press juicer will ensure that your morning glass of fresh juice is full of nutrients.

4

CLAY TAWA

This is the best tool to cook your rotis. Clay tawas may develop cracks over time, but

If a juicer is not available, the second best

can continue to be used. Make sure to not

option is to use a blender and then sieve the

use soap or detergents on clay ware. Rather,

juice through a muslin cloth.

clean with water and a jute scrubber.

5

MEASURING CUPS AND SPOONS

One of the most underestimated tools of the

7

7

well, too.

meals. Make sure to carefully measure the

6

This is a type of vegetable peeler with a jagged edge, that creates thin strips of vegetables. It makes salad preparation fast. Try it with zucchini, carrot, or cucumber.

the fibre while making coconut or almond thin, cotton muslin cloth. That works perfectly

are the real secret behind perfect-tasting

JULIENNE PEELER

A simple fabric bag that is used to strain out milk. If a nut milk bag is not available, use a

Satvic kitchen, measuring cups and spoons

ingredients of all the recipes in this book.

NUT MILK BAG

8

SPROUTING STATION For this, you will need vegetable seeds, such as alfalfa, clover, radish and fenugreek, along with a muslin cloth and close access to a tap. Seeds can be ordered from satvicmovement.org   10

Tip #4: Pay Attention to the Chopping Style

Section 4

How to Make the Most of this Book

Below are a few of the chopping styles commonly used in the recipes in this book.

Tip #1: Use Proper Measuring Cups and Spoons While making recipes from this book, it is extremely important to use the exact quantity of the ingredients mentioned, using measuring cups and spoons. If you want the right flavour, do not eyeball the ingredients!

DON’T USE THIS

a. Chopped

b. Small Chopped

c. Finely Chopped

d. Thickly Grated

e. Finely Grated

f. Long Cut

USE THIS

Tip #2: Level Your Measuring Cups and Spoons When using measuring cups or spoons be sure to level them, to get the right taste and texture.

Tip #5: Be Careful When Multiplying Recipes When doubling or tripling any recipe, proportionally increase the quantity of fresh ingredients, but use caution when increasing the quantity of dry condiments, such as salt or turmeric. Such spices may only need to be increased marginally, depending on the dish and the ingredient.

Heaped

Leveled

Scanty

Tip #6: When Confused, Refer to the Conversion Table Conversion Table

Tip #3: Always Measure the Unsoaked Quantity Many recipes require the PREPARATION of soaking nuts, grains and legumes. In all cases, the quantity given is that of the ingredient prior to soaking. For example, the ingredient list for the pineapple cheesecake reads 1½ cups of soaked cashews. This means that you must soak 1½ cups of cashews. After soaking, the nuts / grains / legumes may have expanded in size, but you should use the whole quantity you soaked.

¼ cup = 4 tablespoons

½ cup = 8 tablespoons

¾ cup = ½ cup + ¼ cup

⅓ cup = 5 tbsp + 1 tsp

1 tablespoon = 3 teaspoons

Pinch = 1/16 teaspoon   12

Section 5

Choose Your Meal Plan On the pages that follow, you will find three meal plans that have been carefully designed keeping in mind different stages of health, body types and dietary needs. Please pick the plan suitable for you at this stage of your life. Remember the following points while following any diet plan :

Feel free to swap lunch and dinner Depending on your schedule, eat your grain meal for lunch or dinner.

13 

Adjust meal timings according to your schedule

Maintain a fasting window between dinner and breakfast everyday

The timings given in the meal plans are just for reference.

16 hour fast in healing plan. 14-16 hour fast in lifestyle plan. 14 hour fast in active plan.

If you feel hungry between meals, snack on easy-to-digest foods

At different stages in life, you may need to switch between the plans

When it comes to quantity, use your best judgement

such as fresh coconut slices, juices, fresh fruits or dates.

Please use your own judgement in doing so.

Eat neither too little, nor too much.

Section 6

How to Host a Satvic Party

Drink

Jal Jeera

Here are some delicious menus you can make for your next get-together, family gathering, party, potluck or celebration!

Salad

Kundru Salad

Appetizer

Papdi Chaat

INDIAN

SOUTH INDIAN

Jal Jeera Kundru Salad Papdi Chaat Malai Kofta Satvic Rotis Rabdi

Coco Water Punch Cauliflower Spice Soup Coconut Stew Masala Dosa Coconut Chutney Coconut Ladoo

KIDS PARTY

ITALIAN

Hot Chocolate Drink Momos Nacho Bowl Frankie Banana Pops

Apple Cinnamon Tea Minestrone Soup Tomato Boats Garden Pizza Chocolate Mousse

Main Course

Malai Kofta

FESTIVE Thandai Dahi Vada Undhiyu

Rotis

Beetroot Parantha

Carrot, Beetroot and Spinach

Rabdi

RAW PARTY Carrot Swings Juice Crunchy Broccoli Salad Cheesy Corn Soup Bharwa Bhindi

Pineapple Cheesecake

Dessert

Rabdi

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BASICS Learn how to make the essentials, such as nut milks, plant-based curds and nut butters, which are used in many recipes in this book. Now you can make your favourite dairy substitutes without compromising on health, taste or ethics!

Milk Coconut Milk

22

Curds Peanut Curd

24

Coconut Yogurt

26

Butters Peanut Butter

27

Coconut Butter

28

Almond Butter

28

COCONUT MILK

TIME : 20 mins

watch the video

1. Measure 1 cup of fresh coconut slices (nariyal giri) and 2 cups of drinking water.

2. Place the coconut and water to a blender. You can use any good quality blender.

3. Blend until smooth. This process can take up to 1 minute.

4. Pour the mixture into a bowl covered with a nut milk bag or muslin cloth.

5. Squeeze the milk out with your hands until the pulp inside becomes fully dry.

6. Coconut milk can be used right away or stored in the fridge for 1-2 days.

BASICS

MAKES : 3 cups

To make almond milk, simply use a ratio of ½ cup of almonds (soaked in water for at least 6 hours or overnight) to 2 cups of water.   22

PEANUT CURD

TIME : 40 mins

watch the video

1. Soak 1 cup of peanuts in water for 4 hours. Use peanuts that are light brown in colour.

2. Place the soaked peanuts and 2 cups water into a blender and blend. Then add 1 more cup of water and blend again.

3. Sieve the mixture into a bowl through a muslin cloth or nut milk bag. Then put the peanut milk on the stove.

4. Heat the milk on medium flame for 3-4 minutes. As soon as it starts boiling, remove it from the gas. Once the peanut milk is lukewarm, transfer it to a clay pot or glass bowl.

5. Place 8 chili tops on top and cover with a plate. Keep the bowl in a mildly warm place, such as a balcony or an empty oven.

6. Allow the curd to ferment for 8-9 hours and your peanut curd will be ready! While the curd is setting, ensure the bowl is not disturbed.

BASICS

SERVES 3

Note : Next time you want to prepare peanut curd, add 5 spoons of curd as a fermenter from your previous batch. Also, always make sure to maintain a ratio of 1 cup peanuts to 3 cups water.   24

COCONUT YOGHURT

TIME : 40 mins

1. Scoop out the malai from tender coconuts.

2. Measure 3 cups of fresh coconut malai and 1 cup of drinking water.

3. Place the coconut malai and water into a blender and blend until smooth.

4. Pour the mixture into a clean bowl. You can use a glass, wooden or steel bowl.

5. Place 8 chili tops on top of the mixture and cover with a plate. Keep the bowl in a mildly

6. Allow it to ferment for 8 hours and your coconut yoghurt will be ready! While it is setting, ensure the bowl is not disturbed.

warm place, such as a balcony or an empty oven.

BASICS

SERVES 3

Important Notes •

This coconut yoghurt is not meant to be eaten on its own. Use it to make fruit coyo on pg 42.

•

Fermentation time will vary, depending on the weather. In the summer it will ferment faster (within 6-8 hours), whereas in the winter, it will ferment slower (within 8-10 hours).   26

COCONUT BUTTER

BUTTERS

IN GR E D IE N T •

1 dry coconut (gola)

Here are three delicious nut butters to add some excitement to your dishes! •

Peanut Butter - Add it to your smoothies as a topping or include it in the base. This butter goes well with chocolate and strawberries.

•

Almond Butter - Add it to desserts to replace oils/milk-based butter or simply stuff it in a date and enjoy.

•

Coconut Butter - Perfect to apply on chapatis and paranthas. It has a very similar texture to ghee.

METHOD 1. Scrape off the external brown layer of the dry coconut and cut into small pieces. 2. Transfer the pieces into a blender and blend for 5-7 minutes. Ensure that you only blend for 15-20 seconds at a time, or your blender will overheat. 3. First, your coconut will convert into a powder. You may feel like it will never turn into butter, but soon the powder will turn into a buttery substance. 4. Transfer butter into a jar. Can store for 5-7 days.

watch the video

BASICS

Tip If the butter sticks to the side of the blender, scrape it down and blend again.

PEANUT BUTTER

ALMOND BUTTER

I N G RE DI E NT

IN GR E D IE N T

•

•

1 cup raw peanuts (100 grams)

1 cup raw almonds (100 grams)

M E THOD

METHOD

1. Place the peanuts in a pan and roast on a low

1. Place the almonds in a pan and roast on a low

flame for 4-5 minutes. Then allow them to cool.

flame for 4-5 minutes. Then allow them to cool.

2. Transfer peanuts to a blender and blend for 5-7

2. Transfer almonds to a blender and blend for 5-7

minutes. Ensure that you only blend for 15-20

minutes. Ensure that you only blend for 15-20

seconds at a time or your blender will overheat.

seconds at a time or your blender will overheat.

3. First, your peanuts will convert into a powder. You

3. First, your almonds will convert into a powder. You

may feel like they will never turn into butter, but

may feel like they will never turn into butter, but soon

soon the powder will turn into a buttery substance.

the powder will turn into a buttery substance.

4. Transfer butter into a jar. Can store for 5-7 days.

4. Transfer butter into a jar. Can store for 5-7 days.

Tip If the butter sticks to the side of the blender,

Tip If the butter sticks to the side of the blender,

scrape it down and blend again.

scrape it down and blend again.

  28

JUICES There is no better way to start your day than with a glass of fresh juice. Try different combinations of vegetables and fruits to create delicious and refreshing juices. For maximum nutrition, use a slow-press juicer. Remember that ash gourd juice, which we recommended in Satvic Food Book 1, still remains the ultimate detox juice.

Carrot Swings Juice

31

Hydration Elation Juice

31

Emerald Juice

32

Bael Juice

32

CARROT SWINGS JUICE

EMERALD JUICE SERVES 1, 250 ML

SERVES 1, 250 ML

IN GR E D IE N T S •

2 cups spinach, roughly chopped

•

5 medium carrots, roughly chopped

•

2 cups pineapple chunks

•

1 apple, roughly chopped

•

1 cucumber, roughly chopped

•

½ inch ginger

•

1 inch ginger

•

1 teaspoon lemon juice

•

⅛ teaspoon cinnamon powder

METHOD 1.

Simply juice the carrots, apple and ginger together.

2.

Add the lemon juice and cinnamon powder on top. Mix well and serve.

METHOD 1. Simply juice all the ingredients together and serve. Tip When juicing leafy greens like spinach, alternate them with watery ingredients, such as cucumber. This helps your juicer to keep things moving.

JUICES

INGREDIENTS

BAEL JUICE SERVES 2-3, MAKES 1 LITRE

HYDRATION ELATION SERVES 1, 250 ML

I NGRE DI E NTS •

1½ cups roughly chopped watermelon

•

½ cucumber, roughly chopped

•

2 tablespoons mint leaves, chopped

•

2 teaspoons lemon juice

IN GR E D IE N T S •

1 medium ripe bael (or approx. 1 cup bael pulp)

•

4 cups cold water

•

2 tablespoon finely chopped mint leaves

PR E PAR AT IO N •

pin. Scoop out all the pulp using a spoon. •

leaves together. 2. Add lemon juice on top. Mix well and serve.

Add 2 cups cold water to the pulp, stir well and let it soak for 2 hours.

M ETHOD

1. Simply juice the watermelon, cucumber and mint

Take the bael fruit and crack it using a rolling

METHOD

1. Mash the soaked pulp thoroughly using your hands. 2.

Strain it into a bowl through a sieve.

3.

Slowly add 2 cups of water through the sieve, while stirring the pulp. Discard all the seeds and fibre.

4.

Add mint leaves to the bowl. Mix well and serve.

  32

BREAKFASTS The recipes in this section use fruits and nuts in unique ways, to create filling, satisfying and colourful breakfasts for you!

Fruit Custard

36

No-Blend Smoothie Bowl

38

Watermelon Pizza

40

Fruit Coyo

42

Sabja Pudding

44

Smoothie Bowls Kesar Pista Smoothie Bowl

46

Mango Smoothie Bowl

48

Jaamun Smoothie Bowl

50

Caramel Smoothie Bowl

52

BREAKFAST

FRUIT CUSTARD B E ST F O R Breakfast Dessert

SERVES 3

TIME : 20 mins

watch the video

“Developed by accident at home, this recipe was originally made on a Sunday evening when Subah wanted something sweet to eat. I chopped together whatever fruits we had at home and simply added some coconut milk, along with some jaggery. It was so tasty that we just had to include it in this book.”

IN GR E D IE N T S

B R E A K FA S T

~ Harshvardhan Saraf

PR E PAR AT IO N

Prepare 1½ cups coconut milk.

• 1½ cups coconut milk • 4 tablespoons jaggery • ⅛ teaspoon rock salt

• 1 cup small-chopped mango

• ½ cup small-chopped chikoo

• ¼ cup small-chopped grapes

METHOD 1. Place the coconut milk, jaggery and rock salt into a blender and blend until smooth. Pour the mixture into a bowl.

• ¼ cup small-chopped apples

2. Add the chopped fruits to the bowl and mix.

Topping

3. Place the bowl in the fridge for 30 minutes

• 10 chopped pistachios • ¼ cup chopped raisins • handful pomegranate

to enhance the flavours of the fruits. 4. Top it with pistachios, raisins and pomegranate before serving. Tip 1 You can use any seasonal fruits available. Just make sure to use a mix of sweet, mushy and crunchy fruits. Tip 2 To avoid wastage, squeeze the mango pulp from the seed and add it to the to custard.   36

BREAKFAST

NO-BLEND SMOOTHIE BOWL B E ST F O R Breakfast Dessert

SERVES 1

TIME : 15 mins

watch the video

“Too lazy to use the blender? This bowl takes about 5 minutes to make. I make it on mornings when I have little time, and yet, want to eat something filling.”

IN GR E D IE N T S

B R E A K FA S T

~ Subah Saraf

PR E PAR AT IO N

Soak 10 almonds in water for about 6 hours.

• 2 medium-sized bananas

• 1 teaspoon cacao powder

• ½ teaspoon cinnamon powder

METHOD

• 4 dates, de-seeded and chopped

1. Peel and slice the bananas, then place them

• 10 soaked almonds

2. Blend the almonds with ¼ cup water until you

• 1 tablespoon jaggery powder • ½ cup water

• 1 tablespoon peanut butter or any nut butter (optional) Topping • ½ tablespoon dry rose petals (optional)

in a bowl. get a thick paste. Add the jaggery and the remaining ¼ cup water to it and blend again. Pour this mixture over the bananas. 3. Add the chopped dates to the bowl. 4. Sprinkle cinnamon and cacao powder over the bowl. 5. If you have nut butter available, drizzle it on top. 6. Garnish with dry rose petals and serve.

  38

BREAKFAST

WATERMELON PIZZA B E ST F O R Breakfast Evening Snack

MAKES : 4 pizzas

TIME : 15 mins

“This fruit pizza is bound to excite people of all ages. The first time we had this was at one of our favorite health centres, called ‘Prakriti Shakti’, in Kerala.”

IN GR E D IE N T S Sweet Cream Cheese • 20 soaked cashews

• 1 tablespoon lemon juice • 2 teaspoons jaggery

• 2 tablespoons water

• ¼ teaspoon rock salt Pizza • 4 circular watermelon slices

• 2 tablespoons small-chopped pineapple • 2 tablespoons small-chopped mango • 1 tablespoon chopped grapes • 1 tablespoon pomegranate

B R E A K FA S T

~ Subah and Harshvardhan

PR E PAR AT IO N

Soak 20 cashews in water for about 6 hours.

METHOD 1. To prepare the sweet cream cheese, place all its ingredients in a blender and blend until smooth. 2. To prepare the pizza, cut the watermelon into thin circular slices. Further, cut each round into 4 quarters. 3. Top the watermelon with pineapple, mango, grapes, pomegranate and mint leaves. 4. Drizzle cashew cheese on top and serve.

• 6-8 chopped mint leaves

  40

BREAKFAST

FRUIT COYO B E ST F O R Breakfast

SERVES 2

TIME : 10 mins

“Colourful and beautiful, this is a simple pro-biotic that we love making when we have lots of coconut malai. Our personal favourite is the pineapple coyo.

IN GR E D IE N T S

B R E A K FA S T

~ Subah Saraf

PR E PAR AT IO N

Prepare 1 cup coconut yogurt (pg 26).

Base • 1 cup coconut yogurt (pg 26) • 2 cups chopped mango or strawberry or pineapple • 1 tablespoon jaggery Toppings • fruits of choice, small chopped

• roasted nuts and seeds of choice

METHOD 1. Place all the base ingredients in a blender and blend until smooth. 2. Transfer the coyo to a bowl and keep in the fridge for 1 hour. 3. Top with seasonal fruits, nuts and seeds of your choice, and serve. Note You can use any one of the three fruits: mango or strawberry or pineapple. This dish tastes equally delicious with any of them!

  42

BREAKFAST

SABJA PUDDING B E ST F O R Breakfast

SERVES 2

TIME : 10 mins

“Sabja is an extraordinary Indian food. It swells when it comes in contact with water, which makes it an amazing base for puddings.”

IN GR E D IE N T S • 1 cup chopped mango • 1 cup water

• 2 teaspoons jaggery

• 2 tablespoons sabja seeds (also called basil seeds) Chopped Fruits • ¼ cup small-chopped mango • ¼ cup pomegranate

B R E A K FA S T

~ Mini Gupta, Satvic Recipe Developer

METHOD 1. Place the mango, water and jaggery in a blender and blend until a smooth paste is formed. Pour this mixture into a mixing bowl. 2. Add the sabja seeds and chopped fruits to the bowl and mix well. 3. Keep the mixture in the fridge for 1 hour. This will give time for the sabja seeds to swell up. Serve cold.

• ¼ cup chopped grapes

• ¼ cup small-chopped apples

  44

BREAKFAST

KESAR PISTA SMOOTHIE BOWL B E ST F O R Breakfast

SERVES 1

TIME : 20 mins

watch the video

“As a child, I used to love kulfi. ‘Why not make a kulfi-flavoured smoothie bowl?’ I thought. And, ta-da! Here we have a bowl that’ll definitely remind you of kulfi.”

IN GR E D IE N T S Smoothie • ¼ teaspoon saffron strands, soaked in warm water • 2 frozen bananas

• 10 pistachios, soaked • ⅓ cup coconut milk

• 1 tablespoon jaggery • 2 dates, de-seeded

• ½ teaspoon cardamom powder • pinch of rock salt Topping • 1 tablespoon roasted and crushed pistachios • 1 tablespoon roasted and crushed almonds • 1 teaspoon rose petals

B R E A K FA S T

~ Mini Gupta, Satvic Recipe Developer

PR E PAR AT IO N • Soak ¼ teaspoon saffron strands in

1 tablespoon hot water for 15 minutes.

• Take 2 bananas, peel, slice and put in the freezer for about 6 hours.

• Soak 10 pistachios in water for 6 hours. • Prepare ⅓ cup of coconut milk.

METHOD 1. Place all the smoothie ingredients in a blender and blend until smooth (make sure to also add the water in which the saffron was soaked). 2. Pour into bowls and top with pistachios, almonds, rose petals and saffron.

• few strands of saffron

  46

BREAKFAST

MANGO SMOOTHIE BOWL B E ST F O R Breakfast

SERVES 1

TIME : 5 mins

watch the video

“My favourite mango variety to use in this recipe is Alphonso. Every time summer arrives, I get so excited to make this smoothie bowl!” ~ Harshvardhan Saraf

PR E PAR AT IO N

B R E A K FA S T

IN GR E D IE N T S

Soak 10 almonds in water for about 6 hours.

• 10 soaked almonds • ¼ cup water • 1 large mango or

2 medium-sized mangoes, refrigerated for 20 minutes

METHOD 1. Place the almonds and water into a blender and blend until smooth. 2. In the same blender, add the peeled mango and blend until smooth.

Topping • any fruits, nuts and seeds

3. Pour the smoothie into bowls. Garnish with fruits, nuts and seeds of your choice. Serve with love.

  48

BREAKFAST

JAAMUN SMOOTHIE BOWL B E ST F O R Breakfast

SERVES 1

TIME : 40 mins

watch the video

“The vibrant purple colour, along with the burst of jaamun makes this bowl a treat for the senses. Top with contrasting coloured fruits and share with your loved ones.”

IN GR E D IE N T S Smoothie • ½ kg whole jaamun or 1½ cups de-seeded jaamun • 2 frozen bananas

• 10 soaked almonds • 3 dates, de-seeded • ½ cup water Topping • any fruits, nuts and seeds

B R E A K FA S T

~ Himadri Pareek, Satvic Team Member

PR E PAR AT IO N • Take 2 bananas, peel, slice and put them in the freezer for about 6 hours.

• Soak 10 almonds in water for about 6 hours.

METHOD 1. Remove the seeds from the jaamun. 2. Place all the smoothie ingredients in a blender and blend until smooth. 3. Pour the smoothie into bowls and top with fruits and nuts of your choice.

  50

BREAKFAST

CARAMEL SMOOTHIE BOWL B E ST F O R SERVES 1

IN GR E D IE N T S Smoothie Base • 5 soaked cashews • 5 soaked almonds • 3 soaked walnuts

TIME : 15 mins

watch the video

PR E PAR AT IO N

• Take 2 bananas, peel, slice and put in the freezer for about 6 hours.

• Soak 5 cashews, 5 almonds and 3 walnuts in water for about 6 hours.

B R E A K FA S T

Breakfast

• 1 teaspoon jaggery

• 3 dates, de-seeded

• ½ teaspoon cinnamon powder • ¼ teaspoon rock salt • ⅓ cup water

• 2 frozen bananas Homemade Granola Topping • 1 teaspoon chia seeds

• 1 teaspoon watermelon seeds • 1 teaspoon sunflower seeds • 1 tablespoon raisins

METHOD 1. Take a medium blender jar and add all the smoothie base ingredients to it (except the frozen bananas). Blend until smooth. 2. Add the frozen bananas and blend again. 3. To make the granola, roast all the granola ingredients in a pan for 2 minutes. 4. Pour the smoothie in a bowl and top it with granola and any fruits of your choice.

  52

SALADS Mostly raw, all the salads in this section are easy to make, pleasing to the eye, and full of unique flavours. You need to try each one to know how tasty salads can be!

Kundru Salad

56

Lettuce Blossom Salad

58

Mango Coleslaw Salad

60

Pumpkin Salad

62

Crunchy Broccoli Salad

64

Rainbow Salad

66

Cucumber Fig Salad

68

Tomato Boats

70

Bharwa Bhindi

72

SALAD

KUNDRU SALAD B E ST F O R Lunch Dinner

TIME : 40 mins

SERVES 2-3

“Do not allow your preconceived notion of kundru to get in the way of this delicious salad. Rated as one of the best salads in the book, this one is a must-try.”

IN GR E D IE N T S

METHOD

Chironji Dressing

1. For the chironji dressing, dry

• ½ cup chironji

roast the chironji in a pan for 5-7

• 6 dates, de-seeded

slightly dark.

• 1 cup chopped red pumpkin • 3 tablespoons kasuri methi (dried fenugreek) • 1 tablespoon lemon juice • 1 small green chili

• 1 teaspoon rock salt • ¼ cup water Salad Base • 2 cups thinly sliced kundru (circular shape) • 1 cup small-chopped capsicum • 1 cup small-chopped tomato

• 1 cup small-chopped cucumber • 1 cup finely chopped coriander Topping • 1 tablespoon black sesame seeds, roasted

SALADS

~ Mini Gupta, Satvic Recipe Developer

minutes, until the colour becomes 2. Place all the dressing ingredients, along with the roasted chironji into a blender and blend until smooth. 3. In a big bowl, combine all the salad base ingredients and mix well. 4. Right before serving, add the dressing into the same bowl and mix once more. 5. Top with roasted black sesame seeds and kasuri methi and serve.

• 1 teaspoon kasuri methi

  56

SALAD

LETTUCE BLOSSOM SALAD B E ST F O R Lunch SERVES 2

IN GR E D IE N T S Mayonnaise Dressing • 20 soaked cashews

• 2 teaspoons lemon juice • ½ teaspoon rock salt

• ⅛ teaspoon black mustard seeds

• ⅛ teaspoon black pepper powder • 1 tablespoon jaggery powder • 2 tablespoons water Salad Base • 1 cup chopped lettuce

• ½ cup small-chopped cucumber • ½ cup sweet corn, steamed

• ⅓ cup small-chopped yellow bell pepper • ⅓ cup small-chopped red bell pepper • ¼ cup small-chopped tomatoes

TIME : 30 mins

PR E PAR AT IO N

Soak 20 cashews in water for 6 hours.

METHOD 1. For the mayonnaise dressing, place

SALADS

Dinner

all the mayonnaise ingredients in a blender and blend until smooth. 2. Chill the mayonnaise in the freezer for 15 minutes. 3. Place all the salad base ingredients in a big bowl and pour the mayonnaise over it. Mix well. 4. Serve salad in lettuce cups and garnish with the black sesame seeds and raisins.

• ¼ cup pomegranate

• 3 tablespoons chopped raisins Topping • ⅛ teaspoon black sesame seeds • ¼ teaspoon chopped raisins

  58

SALAD

MANGO COLESLAW SALAD B E ST F O R Lunch Dinner

SERVES 2

TIME : 40 mins

“We wanted to have a coleslaw salad in this book, but we just couldn’t get the flavours right. As soon as we added mango to it, the magic happened!” ~ Mini Gupta, Satvic Recipe Developer

Mango Dressing • 1½ teaspoons mustard seeds • 20 soaked cashews

• 1½ cups chopped mango

• 2 tablespoons lemon juice • 1 teaspoon jaggery

• 1 teaspoon rock salt

PR E PAR AT IO N

Soak 20 cashews in water for 6 hours.

METHOD 1. For the mango dressing, dry roast the mustard seeds in a pan for about 5 minutes. 2. Place all the dressing ingredients along

Salad Base

with the roasted mustard seeds into a

• 2 cups thickly grated cabbage

blender, and blend until smooth.

• 1 cup thickly grated carrot

• 1 cup thinly sliced red bell pepper

• 1 cup thinly sliced yellow bell pepper • 1 cup thinly sliced apple

SALADS

IN GR E D IE N T S

3. For the salad base, take a big bowl and place all the salad base ingredients in it. Toss well. 4. Pour the dressing over the salad base

Topping

and mix well. Top with roasted and

• 2 tablespoons roasted and crushed peanuts

crushed peanuts and serve. Tip Use sweet and ripe mangoes.

  60

SALAD

PUMPKIN SALAD B E ST F O R Lunch Dinner

SERVES 2-3

TIME : 30 mins

“Raw pumpkin in a salad? Shocked? So were we when we first tried this salad. But after trying it, you may never look at raw pumpkin the same way again.” ~ Mini Gupta, Satvic Recipe Developer

Tangy Dressing • ¾ cup chopped raw mango or green apple • 6 soaked figs or dates • ¼ cup water

• ½ teaspoon black pepper powder

• 1½ teaspoons roasted cumin powder • 1½ teaspoons rock salt Salad Base • 3 cups thickly grated red pumpkin • 1½ cups small-chopped tomato • ½ cup chopped coriander Topping • ¼ cup white sesame seeds, roasted • 3 tablespoons pumpkin seeds, roasted • 3 tablespoons peanuts, roasted and crushed

PR E PAR AT IO N

SALADS

IN GR E D IE N T S

Soak 6 figs or dates in water for 1 hour.

METHOD 1. For the tangy dressing, place all the dressing ingredients in a blender and blend until smooth. 2. For the salad base, take a big bowl and place all the salad base ingredients in it. Mix well. 3. Right before serving, pour the dressing over the salad base and mix well. Top with roasted sesame seeds, roasted pumpkin seeds and roasted and crushed peanuts. Serve. Tip The salad tastes good with any pumpkin. You can use either red or yellow.

  62

SALAD

CRUNCHY BROCCOLI SALAD B E ST F O R Lunch SERVES 2

TIME : 20 mins

IN GR E D IE N T S

PR E PAR AT IO N

Dressing

• Soak 1 tablespoon tamarind in ½ cup water for 1 hour.

• 1 tablespoon tamarind

• ½ cup water (for soaking) • 6 dates, de-seeded

• 1 teaspoon rock salt

• Soak ¼ cup pumpkin seeds and ¼ cup raisins in water for 6 hours.

METHOD

• ½ teaspoon black pepper powder

1. Blanch the broccoli and green peas in hot water

• ½ teaspoon roasted cumin

for a few minutes. The peas will need to be

powder

Salad Base • 2 cups chopped broccoli • 1 cup fresh green peas • 1 cup pomegranate

• ¼ cup soaked pumpkin seeds

• ¼ cup soaked raisins, chopped • ½ cup vegetable sprouts (optional) Garnish • 10 almonds, roasted and chopped (optional)

SALADS

Dinner

blanched for 5 minutes and the broccoli for 3 minutes. 2. For the dressing, using your fingers mash the tamarind with the water in which it was soaked. The water and tamarind should combine well. Then, strain the mixture through a sieve and discard all the fibre and seeds. 3. Place the tamarind water in a small blender jar, along with all the other dressing ingredients. Blend until smooth. 4. In a large mixing bowl, combine all the salad base ingredients. Pour the dressing over the salad and mix well until the dressing is well absorbed. 5. Top your salad with roasted and chopped almonds (optional) and serve.

  64

SALAD

RAINBOW SALAD B E ST F O R Lunch Dinner

SERVES 2

TIME : 30 mins

“Fill your plate with all the colours of the rainbow. Why? Because every colour in our vegetables represents a different family of healing compounds.” ~ Subah Saraf

Citrus Dressing • 1 cup orange juice

• ¼ cup white sesame seeds, roasted • 2 tablespoons mint leaves • 1 small green chili

METHOD 1. Blanch the broccoli in boiling water for 1 minute. 2. For the citrus dressing, place all the dressing ingredients in a blender and blend until smooth.

• 1 tablespoon lemon juice

3. Place all the salad base ingredients

• 1 tablespoon jaggery powder

4. Add the citrus dressing to the salad

• 1 inch ginger

• ½ teaspoon rock salt Salad Base

SALADS

IN GR E D IE N T S

in a large bowl. and mix well. Top with roasted white sesame seeds and serve.

• ½ orange, sliced and de-seeded • 1 cup small-chopped broccoli • 1 cup chopped lettuce

• ¼ cup thinly sliced red bell pepper

• ¼ cup thinly sliced yellow bell pepper • 1 cup thickly grated purple cabbage • 1 cup julienned carrot Topping • 2 tablespoons white sesame seeds, roasted   66

SALAD

CUCUMBER FIG SALAD B E ST F O R Lunch Dinner

IN GR E D IE N T S Fig dressing • 2 dried figs, chopped and soaked

SERVES 2-3

TIME : 40 mins

PR E PAR AT IO N Soak 2 chopped figs in 3 tablespoons of water for 15 minutes.

• 3 tablespoons water (for soaking) • ½ teaspoon rock salt

• 2 teaspoons white sesame seeds, roasted • 1 teaspoon jaggery • ½ green chili Salad • 3 cups julienned cucumber

• ½ cup julienned raw mango or green apple • 1 cup julienned red apple

• ¼ cup chopped coriander Topping • 4 chopped dried figs

• 1 tablespoon poppy seeds, roasted • 3 tablespoons peanuts, roasted and crushed

METHOD

SALADS

• 1 tablespoon lemon juice

1. For the fig dressing, place all the dressing ingredients in a blender. Blend until the figs become well-blended. The dressing should not be smooth, but grainy in texture. 2. Place all the salad ingredients in a bowl. 3. Pour the dressing over the salad right before serving and mix very well. 4. Top with chopped dried figs, roasted poppy seeds and roasted and crushed peanuts. Serve immediately. Tip To prevent wastage, you can include the chopped pieces of the cucumber remaining after julienning.

  68

APPETIZER

TOMATO BOATS B E ST F O R Lunch MAKES : 12 boats

IN GR E D IE N T S

PR E PAR AT IO N

• 6 medium tomatoes

water for about 3 hours.

Stuffing • ¼ cup finely chopped bell peppers (red, yellow or green) • ¼ cup thickly grated carrot • ¼ cup grated cauliflower

• ¼ cup chopped coriander • ¼ teaspoon rock salt

• 3 tablespoons peanuts, roasted and crushed Dressing • 3 tablespoons soaked sunflower seeds • ¼ cup chopped red bell pepper • 1 tablespoon lemon juice • ½ small green chili

• ½ teaspoon roasted cumin powder • ½ teaspoon rock salt

• ⅛ teaspoon black pepper Garnish • 1 tablespoon peanuts, roasted and crushed

TIME : 30 mins

Soak 3 tablespoons of raw sunflower seeds in

METHOD 1. Trim the crown of each tomato from

SALADS

Dinner

both sides, so it can stand easily on the chopping board. 2. Then cut the tomatoes into 2 halves, and remove the seeds and pulp from each one with a spoon. 3. For the stuffing, place all the stuffing ingredients in a bowl and mix well. 4. For the dressing, place all dressing ingredients into a blender and blend until creamy. 5. Add the dressing to the stuffing bowl and mix well. 6. Fill the tomato halves with stuffing. After stuffing, cut each half into four pieces. 7. Garnish with crushed and roasted nuts and dried herbs. Serve with love.

• ¼ teaspoon dried herbs (oregano, basil or thyme)   70

APPETIZER

BHARWA BHINDI B E ST F O R Lunch Dinner

MAKES : 20 pieces

TIME : 20 mins

“Have you ever had bhindi raw? Well, there’s always a first time. With the crunch of peanuts and the sweetness of coconuts, this is a truly unique appetizer.” ~ Subah Saraf

• 20 medium-sized ladyfingers (Use fresh and crisp ladyfingers, rather than overly ripe ones) Filling • ¼ cup peanuts, roasted and crushed • ¼ cup finely grated coconut

• 2 tablespoons finely chopped tomatoes • 2 tablespoons chopped coriander

• ¼ teaspoon roasted cumin powder • ½ teaspoon lemon juice

METHOD 1. Using a knife, remove the crown from each ladyfinger and make a slit without cutting it in half. The ladyfinger should be intact. 2. Gently de-seed each ladyfinger with your fingers, and set aside. 3. Place all the filling ingredients in a mixing bowl and mix well. 4. Stuff the filling tightly inside each ladyfinger. Do this gently, keeping the ladyfingers intact. Serve.

• pinch of black pepper powder

Tip To remove the seeds without breaking the

• ½ teaspoon rock salt

and remove the seeds from tail to crown.

• ½ teaspoon jaggery powder

SALADS

IN GR E D IE N T S

lady finger, hold the tail using your fingertips

  72

SOUPS From warm, hearty soups for a chilly winter evening, to cold raw soups for a hot summer day, this section has something for everyone!

Minestrone Soup

76

Pea Mint Soup

78

Cauliflower Spice Soup

80

Clear Soup

82

Summer Sunshine Soup

84

Cheesy Corn Soup

86

Watermelon Gazpacho

88

WARM SOUP

MINESTRONE SOUP B E ST F O R Lunch Dinner

SERVES 3-4

IN GR E D IE N T S

TIME : 45 mins

watch the video

PR E PAR AT IO N

Soak ¼ cup brown rice for 3 hours.

Soup Base • ¾ cup shredded green cabbage • ¾ cup small-chopped broccoli

• 1 cup peeled and small-chopped bottle gourd • ¼ cup soaked brown rice

• ½ cup sweet corn kernels • 5 cups water

METHOD 1. Place all the soup base ingredients in a pot. Cover and cook for 20-25 minutes on a medium flame, until the vegetables and rice turn soft. 2. Prepare the tomato sauce while the

• 3 bay leaves

soup is cooking. Place the chopped

• ½ teaspoon dried rosemary

and let it cook on a medium flame until

• ½ tablespoon dried thyme

Tomato Sauce • 1 cup chopped carrot • ¼ cup water

• 2 cups chopped tomatoes • ¼ cup almonds, roasted • 5 dates, de-seeded

• 1 teaspoon dried oregano

• 1½ teaspoons black pepper powder Flavouring • ⅓ cup finely chopped coriander • 2½ teaspoons rock salt

• 2 teaspoons lemon juice

SOUPS

• ¾ cup circular chopped carrots

carrots and water in another pot. Cover the carrots turn soft. 3. Once the carrots are cooked, place them along with all the other ingredients of the tomato sauce into a blender, and blend until smooth. Your tomato sauce is ready. 4. Once the vegetables and rice in the other pot are cooked, turn off the flame and add the tomato sauce to it. 5. Add all the flavouring ingredients to the soup and mix well. Cover with a lid for 5-7 minutes, and then serve.

  76

WARM SOUP

PEA MINT SOUP B E ST F O R Lunch Dinner

SERVES 4

TIME : 45 mins

watch the video

“This quick and creamy ‘Lauki Curry’ with aromatic roasted peanuts and “Pea and Mint? I first thought of this as an absurd combination. But after I made a twist of south Indian flavors is a refreshing take on our conventional ‘ohit just once, everyone at home became a fan of this soup!” so-boring’ lauki.This quick and creamy ‘Lauki Curry’ with aromatic roasted ~peanuts Subah Saraf and a twist of south Indian flavors is a refreshing take on our conventional.” ~ Seema Rathod, Mumbai

• 5 cups fresh peas • 5 cups water • 1 inch ginger, grated • ¾ cup coconut milk • ¼ cup mint leaves • 1 tablespoon lemon juice • 2 teaspoons rock salt • ½ teaspoon black pepper powder Topping • 1 tablespoon watermelon seeds, roasted • 1 tablespoon mint leaves

PR E PAR AT IO N

Prepare ¾ cup coconut milk.

SOUPS

IN GR E D IE N T S

METHOD 1. Place the peas, water and ginger into a pot, close the lid and cook on a medium flame for about 20 minutes, bringing the water to a boil. 2. Switch off the stove and put pot aside to cool. 3. Meanwhile, place the coconut milk, mint leaves, lemon juice, rock salt and black pepper powder in a blender and blend until smooth. 4. Place the cooked peas (along with the ginger and water) into another blender and blend until smooth. 5. Transfer the mixture back to the pot, cover with a lid and heat over a medium flame for 5 minutes. 6. Once the pea mixture has warmed up, switch off the stove. Just before serving, add coconut milk and mint leaves mixture to it, and stir well. 7. Top with roasted watermelon seeds and mint leaves. Serve warm.

  78

WARM SOUP

CAULIFLOWER SPICE SOUP B E ST F O R Lunch Dinner

SERVES 2

IN GR E D IE N T S

TIME : 50 mins

watch the video

PR E PAR AT IO N

Prepare 1 cup coconut milk.

Curry Powder • ½ teaspoon roasted cumin powder • ½ teaspoon turmeric powder • 1 inch ginger, grated

• 1 green chili, chopped Soup Base • 1 cup water

• 2 cups chopped cauliflower • 1 cup coconut milk

• 1 teaspoon rock salt

• ½ teaspoon black pepper powder • ½ tablespoon lemon juice Topping • ¼ cup broccoli, steamed

• 2 tablespoons chopped coriander

METHOD 1. For the curry powder, mix all its ingredients

SOUPS

• 1½ teaspoons coriander powder

in a bowl, using a spoon. 2. For the soup base, place the curry powder, water and cauliflower into a pot. Cover and cook on a low flame for 20 minutes, until the cauliflower turns soft. 3. Switch off the stove and keep aside to cool for 5 minutes. 4. Then, place the vegetables and water in a blender and blend until you get a smooth paste. 5. Transfer the mixture back to the pot and heat it over a medium flame. As soon as it starts to boil, switch off the stove. 6. Add in the coconut milk, salt, black pepper powder and lemon juice and stir well. Cover with a lid for 5 minutes. 7. Top with steamed broccoli and chopped coriander. Serve warm.   80

WARM SOUP

CLEAR SOUP B E ST F O R Lunch Dinner

SERVES 3

TIME : 30 mins

watch the video

“This quick and creamy ‘Lauki Curry’ with aromatic roasted peanuts and “Healing, light, and easy to make, this is my go-to soup when I have a twist of south Indian flavors is a refreshing take on our conventional ‘ohjust 30 minutes and want something super simple and light on the stomach.” so-boring’ lauki.This quick and creamy ‘Lauki Curry’ with aromatic roasted ~peanuts Susha Kapuria, Satvic Developer and a twist ofRecipe south Indian flavors is a refreshing take on our conventional.” ~ Seema Rathod, Mumbai

• ½ cup chopped lemongrass (stems and leaves) • 5 cups water • ⅓ cup fresh corn kernels • ½ cup small-chopped carrot • ½ cup small-chopped potato • 2 teaspoons lemon juice • 1 tablespoon finely chopped coriander • 1½ teaspoons rock salt • ¼ teaspoon black pepper powder

METHOD

SOUPS

IN GR E D IE N T S

1. Place the chopped lemongrass and 5 cups of water into a pot. Cover with a lid and boil for about 10 minutes on a medium flame. 2. Once boiled, discard the lemongrass stems but save the water to use as stock for the soup. 3. Add the corn, carrots and potatoes to the same pot, cover and cook on a medium flame for 20 minutes, until the vegetables turn soft. Tip Make sure the vegetables don’t get overcooked, or soup will be too mushy. 4. Turn off the stove and add the lemon juice, coriander leaves, rock salt and black pepper powder to the soup. Stir well. Cover the lid of the pot for 2 minutes to enhance all the flavours. Serve warm.

  82

COLD SOUP

SUMMER SUNSHINE SOUP B E ST F O R Lunch Dinner

SERVES 1

TIME : 20 mins

“If I had to define this dish in five words it would be, ‘Sweet sunshine in a bowl’. Best enjoyed on a hot summer afternoon, this raw soup is full of nutrition.” ~ Susha Kapuria, Satvic Recipe Developer

Base • 2½ cups chopped cucumber • 1 cup chopped mango • 10 soaked almonds

• 2 tablespoons chopped mint

• ¼ teaspoon black pepper powder • ½ teaspoon rock salt

• ⅛ teaspoon turmeric powder Topping • ¼ cup finely chopped red bell pepper • 1 tablespoon pumpkin seeds, roasted

PR E PAR AT IO N

Soak 10 almonds in water for 6 hours.

SOUPS

IN GR E D IE N T S

METHOD 1. Set aside ½ cup of chopped cucumber and place the rest of the base ingredients in a blender and blend until smooth. 2. Add ½ cup of chopped cucumber to the soup base using a spatula. 3. Keep the soup in the fridge for 20 minutes, then top it with red bell peppers, pumpkin seeds and pomegranate and serve.

• 1 tablespoon pomegranate (optional)

  84

COLD SOUP

CHEESY CORN SOUP B E ST F O R Lunch Dinner

SERVES 2

IN GR E D IE N T S Base

TIME : 25 mins

PR E PAR AT IO N

Soak 20 cashews in water for 6 hours.

• 20 soaked cashews

• ½ cup chopped tomatoes

• ½ cup chopped yellow bell pepper • ⅓ cup grated fresh coconut • 1 teaspoon rock salt

• ½ teaspoon dried oregano

METHOD 1. Place all the base ingredients into a blender with only ½ cup of water and blend until smooth. Then add another cup of water and mix well with a spoon.

• ¼ teaspoon black pepper powder

2. Transfer this mixture to a bowl and

• 1 small green chili

3. Cut the corn kernels off the cob with a

• ¼ teaspoon jaggery powder • ½ + 1 cup water

SOUPS

• 2 tablespoons lemon juice

refrigerate for 10-15 minutes. knife and then chop up the kernels. 4. Place the chopped corn in a bowl

Topping • 1 cup fresh sweet corn kernels (bhutta) • ¼ cup chopped tomatoes • ¼ teaspoon rock salt

• ½ teaspoon lemon juice

• ⅛ teaspoon black pepper powder Garnish • 6 cashews, roasted and crushed

• 2 teaspoons finely chopped coriander

and add in all the remaining topping ingredients. Mix well using a spoon. 5. Take out the base from the fridge and pour it over the toppings. 6. Garnish with roasted and crushed cashews and coriander. Serve. Important Note Use only fresh corn to make this soup. If you use packaged frozen corn, the soup will taste bitter.

  86

COLD SOUP

WATERMELON GAZPACHO B E ST F O R Lunch SERVES 2

IN GR E D IE N T S Soup • 2 cups chopped watermelon, de-seeded • ½ cup chopped tomato, de-seeded • ½ cup peeled and chopped cucumber • ½ cup chopped mango • 2 tablespoon lemon juice • ½ teaspoon roasted cumin powder • ¼ teaspoon black pepper powder • ½ teaspoon rock salt • 1 tablespoon finely chopped mint or basil Topping • 1 cup small-chopped watermelon • ½ cup small-chopped tomato, de-seeded

TIME : 30 mins

METHOD 1. Place all the soup ingredients (except the mint) in a blender and blend until smooth. 2. Strain the soup into a bowl through

SOUPS

Dinner

a big sieve or muslin cloth. 3. Blend the leftovers lying in the sieve, along with mint, until smooth. Add to the bowl of soup and mix well. 4. Add all the toppings to the soup. 5. Refrigerate for 30 minutes before serving. Note For the right texture, make sure to chop the topping ingredients small.

• ¼ cup peeled & finely chopped cucumber • ¼ cup small-chopped mango • 1 tablespoon finely chopped mint

  88

MAIN COURSE In this section, you will find delicious lunch and dinner recipes that you can enjoy for your principal, grain-based meal.

Sabzis Satvic Sabzi Bhindi Curry Sabzi Baingan Bharta Lauki Curry Mix Veg Sabzi Dum Aloo Malai Kofta Undhiyu

Bowls

92 94 96 98 100 102 104 106

Rotis Satvic Roti 108 Methi Masala Roti 110 Beetroot Parantha 112

Curries Indian Kadhi 114 Yellow Coconut Curry 116

Golden Lentil Bowl 118 Wheat Pea Bowl 120 Red Rice Poha 122

Chutney, Raita and Sauces Green Chutney Coconut Chutney Date Chutney Magic Masala Peanut Curd Raita Ash Gourd Raita Cashew Cheese Chipotle Mayo

South Indian Coconut Stew Appam Avial and Lemon Rice Masala Dosa

123 123 124 124 125 125 126 126

128 130 132 133

SABZI

SATVIC SABZI

1. Take any 1 or 2 seasonal vegetables. Soak in water for about 2 hours to reduce the impact of chemicals in the vegetables.

2. Peel and chop the vegetables. Add to a clay pot, along with some water. Close the lid and let them cook until soft.

3. Meanwhile, prepare the gravy. Place all the gravy ingredients in a small blender and blend until smooth.

4. Combine the gravy with the boiled vegetables. Close the lid, switch off the stove and let the gravy cook in the steam in the pot for 10 minutes. Top with lots of chopped coriander and serve.

MAIN COURSE

METHOD

INGREDIENTS SERVES 2 Any 1 or 2 seasonal veggies such as: • • • • • • • • • • •

Ridge Gourd (tori) Bottle Gourd (ghiya) Pointed Gourd (parwal) Round Gourd (tinda) Pumpkin (kaddu) Potato and fenugreek (aloo-methi) Potato and peas (aloo-matar) Potato and beans (aloo-beans) Potato and cauliflower (aloo-gobhi) Carrot and peas (gajar-matar) Cauliflower (gobhi)

Gravy • 4 tomatoes • 100 grams grated coconut • ½ teaspoon rock salt • 1 small green chili • roasted cumin powder, to taste • 1 inch ginger

Note Do not re-heat sabzi after adding the gravy. Coconut and tomatoes should not be cooked directly on the flame.

watch the video

  92

SABZI

BHINDI CURRY SABZI B E ST F O R Lunch

IN GR E D IE N T S • 250 grams ladyfingers (bhindi) Dry Sauté • ½ teaspoon fennel seeds

• ½ teaspoon cumin seeds

• ¼ teaspoon mustard seeds • 15-20 fresh curry leaves

• 2 teaspoons grated ginger

• ¼ green chili, finely chopped Paste • 3 medium tomatoes, chopped

SERVES 2

TIME : 30 mins

METHOD 1. Remove the crown of each ladyfinger using a knife, and make a slit without cutting the ladyfinger in half. 2. Heat a wide kadhai on low to medium flame for 2 minutes. Add in the fennel seeds, cumin seeds and mustard seeds and sauté for 1 minute. 3. Add the curry leaves, ginger and green chili. Sauté for 1 more minute. 4. Place the slit ladyfingers in the kadhai. Stir

• 1 teaspoon grated ginger

well, cover with lid and let the ladyfingers

• 1 teaspoon rock salt

so that the ladyfingers do not burn.

• 1 teaspoon jaggery powder • 2 teaspoons lemon juice

• 2 tablespoons peanuts, roasted

• 1 tablespoon white sesame seeds, roasted • 1 small green chili Garnish • ¼ cup chopped coriander

• 1 teaspoon sesame seeds, roasted

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Dinner

cook for 8 minutes. Keep stirring regularly

5. While the ladyfingers are cooking, place all the paste ingredients in a blender and blend until smooth. 6. Turn off the flame and pour this paste over the ladyfingers. Mix well. Cover and let the flavours infuse for 5 minutes. 7. Before serving, garnish with coriander and roasted sesame seeds.

  94

SABZI

BAINGAN BHARTA B E ST F O R Lunch

IN GR E D IE N T S Vegetables • 1½ cups water • 2 large brinjals, chopped (bharta baingan)

SERVES 2

TIME : 40 mins

watch the video

METHOD 1. Place the water in a pot and bring it to a boil. Then add the chopped brinjal with its peel. Cover and cook on a medium flame for 20 minutes, until soft.

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Dinner

2. For the cashew paste, place the cashew paste ingredients in a blender and blend until smooth. Use more water if required.

Cashew Paste • 10 cashews, roasted • 2 teaspoons water Flavouring • 2 green chilis, finely chopped • 2 teaspoons roasted cumin powder • 2 teaspoons grated ginger • 1 cup chopped tomato • ¼ cup chopped coriander • 2 teaspoons rock salt

3. Once the brinjal is cooked, strain out the water. 4. Mash the brinjal in the pot with a fork or potato masher to achieve a bharta consistency. 5. To the same pot, add the cashew paste, green chili, roasted cumin powder and ginger. Mix well. 6. Roast the bharta for about 10 minutes, and then switch off the stove. 7. Add in the tomato, coriander and rock salt. Mix well. Close the lid for a few minutes to enhance the flavour. 8. Top with some fresh coriander leaves and serve with Satvic chapati.

  96

SABZI

LAUKI CURRY B E ST F O R Lunch

IN GR E D IE N T S Vegetables • 2½ cups chopped bottle gourd • ½ cup water Curry • 2 tablespoons peanuts, roasted • 1½ cups chopped tomatoes • 2 teaspoons grated ginger • 1 small green chili

• ½ teaspoon roasted cumin seeds • 1½ teaspoons rock salt Flavouring • ¼ teaspoon mustard seeds • 12-15 fresh curry leaves Garnish • 2 tablespoons chopped coriander

• 1 tablespoon roasted and crushed peanuts

SERVES 2

TIME : 40 mins

METHOD 1. Place the bottle gourd and water in a pot, cover with a lid and cook on a medium

MAIN COURSE

Dinner

flame for 15-18 minutes, until the gourd becomes soft. 2. Place all the curry ingredients in a blender and blend until smooth. 3. Take a pan and dry sauté the mustard seeds and fresh curry leaves for 3 minutes. 4. Once the bottle gourd becomes soft, switch off the flame. Add the curry mixture and sautéed flavouring to the pot. Cover with a lid and let the flavours infuse for another 5 minutes. 5. Pour the curry into a serving bowl and garnish with coriander and roasted and crushed peanuts. 6. Serve warm with Satvic chapati and green chutney.

  98

SABZI

MIX VEG SABZI B E ST F O R Lunch Dinner

SERVES 2

IN GR E D IE N T S Vegetables • 1 cup chopped cauliflower

TIME : 30 mins

watch the video

PR E PAR AT IO N

Soak ⅓ cup sunflower seeds in water for about 6 hours.

• ½ cup green peas

• ½ cup chopped green beans • ½ cup chopped potato • ¾ cup water Gravy • 1 cup chopped tomatoes

• ½ cup chopped red bell pepper

• ⅓ cup sunflower seeds, soaked • 1½ teaspoons grated ginger

• 1 teaspoon cumin seeds, roasted • 1 teaspoon fennel seeds • 1 small green chili

• 1½ teaspoons rock salt Topping • 2 tablespoons chopped coriander • 2 teaspoons sunflower seeds, roasted (optional)

MAIN COURSE

• 1 cup chopped carrot

METHOD 1. Place all the vegetables in a pot. Sauté them for 2-3 minutes. 2. Add the water, close with lid and let it cook on a medium flame for 15-20 minutes until soft. Add more water if needed. 3. Place all the gravy ingredients into a blender and blend until smooth. 4. Once the vegetables are cooked, turn off the stove, add in the gravy and mix well. Cover the pot for 5 minutes to allow the flavours to come together. 5. Garnish with fresh coriander and roasted sunflower seeds. 6. Serve with Satvic chapati and green chutney.

  100

OCCASIONAL SABZI

DUM ALOO B E ST F O R Lunch SERVES 2

IN GR E D IE N T S Vegetable • 2½ cups baby potatoes (with peel) • 4 cups water Spice Mix • 3 cloves

• 3 green cardamom pods

• 1 teaspoon coriander seeds • 1 inch cinnamon stick Gravy • 16 soaked cashews

• 1½ cups chopped tomato

• 1 tablespoon grated ginger • 1½ teaspoons rock salt

• 1 teaspoon jaggery powder • 1 small green chili

• ½ teaspoon black pepper powder Other Ingredients • 1 teaspoon cumin seeds

• ½ teaspoon turmeric powder • ½ cup water

• 1½ tablespoons kasuri methi (dried fenugreek leaves) • 1 tablespoon chopped coriander

TIME : 50 mins

watch the video

PR E PAR AT IO N

Soak 16 cashews in water for about 6 hours.

METHOD 1. If baby potatoes are too big, cut them into

MAIN COURSE

Dinner

half. Then place them in a pot, add the water, cover with lid and cook on a high flame for 30 mins, until soft. 2. For the spice mix, dry roast all the spice mix ingredients for 2-3 minutes, then grind them into a powder in a small blender. 3. For the gravy, place all the gravy ingredients, along with the spice mix, into a small blender and blend into a paste. 4. Once the potatoes are cooked, transfer them to another pot. Add cumin seeds and turmeric powder and roast for 7 minutes. 5. Add ½ cup water and stir well. Cover the pot and let everything cook for 3 minutes. 6. Turn off the stove, add the gravy and dried fenugreek leaves and mix well. Cover with a lid for about 7 minutes. 7. Garnish with fresh coriander and serve with roti, brown rice, or salad leaves.   102

OCCASIONAL SABZI

MALAI KOFTA B E ST F O R

IN GR E D IE N T S Kofta (makes about 10 koftas) • 4 medium-sized potatoes, boiled and mashed • ½ green chili, finely chopped • ¼ cup chopped coriander

SERVES 2

TIME : 50 mins

PR E PAR AT IO N

Soak ⅓ cup cashews for 6 hours.

METHOD 1. Pre-heat the oven to 150°C for 10 mins. 2. Place all the kofta ingredients in a bowl and

• 1 teaspoon roasted cumin powder

mix well. Shape the mixture into medium-

• 2 tablespoons chopped raisins

them at 150°C for 30 minutes.

• 1 teaspoon rock salt

Gravy • 1 cup chopped pumpkin (peeled) • 1 teaspoon chopped green chili • 1 teaspoon chopped ginger

• ½ teaspoon turmeric powder • ⅓ cup cashews, soaked

• 1 teaspoon roasted cumin powder

sized balls and spread on a baking tray. Bake 3. For the gravy, take a pot, add the pumpkin and sauté for 2 minutes. Add the green chili, ginger and turmeric. Sauté for 2-3 minutes more. 4. To the pot, add the soaked cashews, roasted cumin powder and 1 cup of water. Cover and cook for 10 mins on low flame.

• 2 cups water

5. Let the mixture cool and then transfer it to a

• 1 tablespoon jaggery powder

6. Pour the paste into the pot, add 1 cup water

• ½ teaspoon green cardamom powder • ⅛ teaspoon dried fenugreek leaves

blender and blend to a fine paste. and cook on a medium flame, until the gravy’s

• 1½ teaspoons rock salt

texture becomes creamy. Add cardamom

Garnish

well, turn off stove and add salt.

• 1 tablespoon chopped coriander

MAIN COURSE

Lunch Dinner

powder, jaggery and dried fenugreek. Mix 7. Pour the gravy into a bowl and lay the koftas on top. Garnish with coriander and serve. Tip If an oven is not available, coat the balls with flaxseed powder and cook on an iron pan.   104

CELEBRATION SABZI

UNDHIYU B E ST F O R Lunch SERVES 5-6

TIME : 60 mins

IN GR E D IE N T S

METHOD

Vegetables • 6 brinjals (small and round), chopped into 4 parts • 2 cups peeled and large-chopped sweet potato or yam • 1 cup large-chopped carrots • 1 cup chopped beans (chopped 1 inch lengthwise)

1. Place all the veggies in a pot with 2 cups water.

Muthia Balls

3. Place the muthiya balls on top of the vegetables

• ½ cup chickpea flour (besan) • 4 medium-sized potatoes, • • • • • • •

peeled and mashed ¼ cup kasuri methi 1 tablespoon white sesame seeds 1 teaspoon rock salt ½ teaspoon roasted cumin powder ¼ teaspoon coriander powder ⅛ teaspoon turmeric powder pinch of asafoetida (hing)

Gravy • 10 dates • ½ cup peanuts, roasted • ¼ cup white sesame seeds, roasted • 2 cups finely chopped coriander • 2 teaspoons grated ginger • 2 green chilis, finely chopped • 1 tablespoon roasted cumin powder • 1 teaspoon coriander powder • 1 teaspoon ajwain seeds • ½ teaspoon turmeric powder • 1 tablespoon rock salt

Cover and cook for 5 mins on medium flame. 2. While the veggies are cooking, prepare the muthiya balls. Combine the muthia ingredients in a bowl and mix well. Divide the mixture into 12

MAIN COURSE

Dinner

portions and roll them into balls.

in the pot, cover with a lid and cook for 10-15 minutes on low flame. 4. While the muthiya balls are cooking, prepare the gravy. 5. For the gravy, first make date paste by blending dates with ½ cup of water. Then make peanut powder by grinding roasted peanuts in a separate jar. 6. Combine the date paste and peanut powder in a mixing bowl. Add to it all the remaining gravy ingredients and mix well using a spoon. This is your gravy. 7. Switch off the flame, add the gravy to the top. Mix well, then add the grated coconut and cover for 10 minutes, until all the flavours are infused. Serve with Satvic chapati.

Topping

• ½ cup finely grated coconut

  106

ROTIS

SATVIC ROTI INGREDIENTS •

50% wheat flour

•

50% any seasonal vegetable (such as cucumber, bottle gourd, beetroot, carrot, spinach, fenugreek (methi) leaves, coriander, pumpkin, ridge gourd (tori) or ash gourd)

STEP 1 Take one cup of any seasonal vegetable (grated or blended) and one cup of whole wheat flour (with the bran or chokar).

STEP 2 Combine them together. Use water if required. Make a dough and divide into balls. Dip the balls in wheat flour and flatten them.

STEP 3 Roll the balls into flat chapatis using a rolling pin (belan).

STEP 4 Heat a clay tawa on a low flame and cook the chapati on it. Do not use oil or ghee.

MAIN COURSE

METHOD

watch the video

  108

ROTIS

METHI MASALA ROTI B E ST F O R Lunch Dinner

MAKES : 5-6 rotis

TIME : 30 mins

“This quick and creamy ‘Lauki Curry’ with aromatic roasted peanuts and “Slightly sweet, slightly salty, this methi roti can accompany any Satvic sabzi. You a twist of south Indian flavors is a refreshing take on our conventional ‘ohcan even roll them up to create a wrap. They remind me of my favourite theplas.” so-boring’ lauki.This quick and creamy ‘Lauki Curry’ with aromatic roasted ~ peanuts Rubal Sharma, Team Member and aSatvic twist of south Indian flavors is a refreshing take on our conventional.”

IN GR E D IE N T S • 2 cups finely chopped, fresh fenugreek leaves

• ¼ cup jaggery powder • 1 teaspoon grated ginger • 1 green chili, finely chopped • ½ teaspoon roasted cumin powder • ½ teaspoon rock salt • ¼ teaspoon turmeric powder • 1 cup whole wheat flour

MAIN COURSE

~ Seema Rathod, Mumbai

METHOD 1. Mix all the ingredients (except the wheat flour) in a big mixing bowl, using your hands. 2. Add the wheat flour to the bowl and knead the mixture into a soft dough. Use a little water if required. 3. Divide the dough into 5-6 balls and flatten them. 4. Roll the balls into flat rotis using a rolling pin (belan). 5. Heat a tawa and cook the rotis on a low to medium flame. Do not use oil or ghee. 6. Serve warm with peanut curd raita or any Satvic sabzi of your choice. Tip Spread coconut or cashew butter on top to make the rotis even softer. Note Make sure to use whole wheat flour, with the bran (chokar).   110

ROTIS

BEETROOT PARANTHA B E ST F O R Lunch Dinner

MAKES : 6 paranthas

TIME : 40 mins

“This quick and creamy ‘Lauki Curry’ with aromatic roasted peanuts and “Tastes just like traditional aloo parantha, minus the oil, ghee and guilt. This a twist of satiating south Indian a refreshing take oncurd our raita.” conventional ‘ohdish is truly and flavors is best is enjoyed with peanut so-boring’ lauki.This quick and creamy ‘Lauki Curry’ with aromatic roasted ~ Susha Kapuria, Developer peanuts and aSatvic twist Recipe of south Indian flavors is a refreshing take on our conventional.”

IN GR E D IE N T S Dough • 1 cup grated beetroot

• 1 cup whole wheat flour Filling • 3 medium potatoes

• 2 teaspoons grated ginger

• 1 teaspoon coriander powder • 2 tablespoons finely chopped coriander • 2 teaspoons cumin seeds, roasted • 1 green chili, finely chopped • 1 teaspoon rock salt

Peanut Curd Raita (pg 125)

MAIN COURSE

~ Seema Rathod, Mumbai

METHOD 1. Place the potatoes in a pot with some water and boil until soft. Then mash them with a fork. 2. Blend the grated beetroot into purée. Knead the beetroot purée and whole wheat flour into a soft dough. Use a little water if required. Put the dough aside and let it rest for 10 minutes. 3. Meanwhile, prepare the filling. Combine all the filling ingredients in a bowl and mash properly using your hands. 4. Divide the dough into 6 balls. Dip each ball in flour and flatten it. Place some potato filling in the center of each flattened circle. Hold its edges and seal it on top. Sprinkle some flour and roll with a rolling pin (belan) into a circle of about 6 inches. 5. Heat a tawa and cook the paranthas on a medium flame, until they turn pinkish-brown in colour. 6. Serve paranthas warm with peanut curd raita.   112

CURRY

INDIAN KADHI B E ST F O R Lunch

IN GR E D IE N T S Vegetable Paste • 2 cups chopped cauliflower • 1 cup chopped carrots • 2 cups water

Peanut Curd Mixture • 1 cup peanut curd

• 1½ teaspoons turmeric powder • 1½ cups water

• ¼ cup chickpea flour (besan) Flavouring • 1 teaspoon black mustard seeds • 1 teaspoon cumin seeds

• 1 teaspoon coriander seeds, crushed • 2 teaspoons grated ginger

• 2 green chilis, finely chopped • 15-18 curry leaves

• 2 teaspoons rock salt

• 2 tablespoons lemon juice

SERVES 2-3

TIME : 45 mins

METHOD 1. Place all vegetable paste ingredients in a pot, cover and boil for 15 minutes on medium flame. Once the vegetables are cooked,

MAIN COURSE

Dinner

transfer them into a blender with the water in which they were boiled. Blend until smooth. 2. In another blender jar, combine all the peanut curd mixture ingredients and blend until smooth. Put this mixture aside. 3. Take a pot and dry roast the mustard, cumin and crushed coriander seeds for 2 mins. Add grated ginger, chopped green chili and curry leaves. Further roast for 3 mins on low flame. 4. Add the peanut curd mixture to the pot. Turn flame to medium and stir continuously, until it comes to a boil. Cook for 2 minutes while it’s boiling. 5. Add the cauliflower and carrot paste to the pot and cook for 5-7 mins. Switch off the flame and add the rock salt and lemon juice. 6. Serve with brown rice.

Brown Rice

  114

CURRY

YELLOW COCONUT CURRY B E ST F O R Lunch Dinner

SERVES 2-3

TIME : 40 mins

watch the video

IN GR E D IE N T S

PR E PAR AT IO N

To Roast

coconut with 1½ cups water and then sieving it.

Prepare thick coconut milk by blending 1½ cups

• ¼ teaspoon cumin seeds

• ¾ teaspoon mustard seeds

METHOD

• 20 curry leaves

1. Heat a pot on a low flame. Add to it all the

Vegetables

2. Add all vegetables to the pot with the turmeric

• 1 cup small-chopped potato • 1 cup small-chopped carrot

• 1 cup chopped green beans

• ¾ teaspoon turmeric powder • 1 cup water

roasting ingredients and roast for 2-3 minutes. powder and water. Stir well, cover with a lid and let everything cook for 15 minutes. 3. While the vegetables are cooking, prepare the coconut gravy. Add all gravy ingredients to a blender and blend until smooth.

Coconut Gravy

Note Make sure to prepare thick coconut

• 1½ cups thick coconut milk

milk, and not normal coconut milk.

• ¼ teaspoon black pepper powder • 1 small green chili

• ½ teaspoon jaggery powder • 1¼ teaspoons rock salt Brown Rice

MAIN COURSE

• ⅛ teaspoon fenugreek seeds

4. Once the vegetables are cooked and all the water in the pot has evaporated, switch off the stove. Add the coconut gravy, mix well and cover with a lid for 5-10 minutes. 5. Serve the curry with brown rice. Tip If you want your curry to be creamy and not watery, add the coconut gravy only after the water in the pot has evaporated.

  116

BOWL

GOLDEN LENTIL BOWL B E ST F O R Lunch SERVES 2

TIME : 50 mins

watch the video

IN GR E D IE N T S

PR E PAR AT IO N

Daal

• Soak ½ cup of whole green moong

• 1 cup sprouted green whole moong daal

• Drain the water, rinse the moong daal and

• ½ cup finely chopped green beans

daal in water for 6 hours or overnight.

MAIN COURSE

Dinner

tie it in a muslin cloth for another 24 hours.

• ¼ cup small-chopped carrot

• ¼ cup small-chopped pumpkin • ¼ cup chopped spinach

• ½ cup grated bottle gourd

• 1 tablespoon grated ginger

• ½ green chili, finely chopped

• ⅛ teaspoon asafoetida (hing)

• ¼ teaspoon grated raw turmeric

METHOD 1. Add all daal ingredients to a pot (do not add more than 1 cup sprouts). 2. Close the lid and cook for 20-25 minutes on a medium flame, until the vegetables

• 3 cups water

become soft. Keep stirring regularly.

Tomato Gravy

3. Roast 3 tablespoons sesame seeds for 3

• 4 medium tomatoes

• 2 tablespoons white sesame seeds • ½ green chili

• 2 teaspoons rock salt Topping • ¼ cup finely chopped coriander • 1 tablespoon sesame seeds

minutes (2 tablespoons for the gravy and 1 tablespoon for the topping). 4. Place all the gravy ingredients into a blender and blend until smooth. 5. Switch off the flame and add the tomato gravy to the pot. Mix well and cover the pot for another 5 minutes. 6. Top with chopped coriander and sesame seeds. Serve warm.   118

BOWL

WHEAT PEA BOWL B E ST F O R Lunch SERVES 1

TIME : 50 mins

watch the video

IN GR E D IE N T S

PR E PAR AT IO N

• 3 tablespoons soaked whole wheat grain (gehu ke daane)

• Soak 3 tablespoons whole wheat for 6 hrs.

• 1 cup water

• ¼ cup green peas

• ¼ cup chopped carrot

• ½ cup chopped cauliflower • ½ cup chopped pumpkin Peanut Milk • ½ cup soaked peanuts • 1 cup water

Spice Powder • 1 teaspoon coriander seeds • 1 small bay leaf

• ½ teaspoon cumin seeds Peanut Curry • 1 cup peanut milk

• 1 tablespoon kasuri methi • ½ inch ginger

• 1 small green chili, chopped

• ½ teaspoon jaggery powder To add last • 1 tablespoon lemon juice • ¾ teaspoon rock salt

• 2 tablespoons peanuts, roasted and crushed • 1 teaspoon kasuri methi

• Soak ½ cup peanuts for 6 hrs.

METHOD 1. Make peanut milk by blending soaked peanuts with 1 cup water. Strain it with a muslin cloth and put it aside. 2. Place all the spice powder ingredients on a tawa and dry roast until the coriander seeds turn brownish. Then transfer to a plate to cool and grind them into a fine powder. 3. Heat a pot. Add soaked wheat and 1 cup of water to it. Cover with lid and let it cook on medium flame for about 10 minutes. 4. Add the spice powder, peas, carrot, cauliflower and pumpkin to the pot. Mix well. Let cook for 15 to 20 minutes. 5. Place all the peanut curry ingredients into a blender and blend until smooth. 6. Once the water from the pot is evaporated, add the peanut curry to it. Mix and let it cook for 10 mins on medium flame. 7. Switch off stove, add lemon juice and salt and mix well. Top with roasted and crushed peanuts and kasuri methi. Serve warm.   120

MAIN COURSE

Dinner

BOWL

RED RICE POHA B E ST F O R Lunch SERVES 1-2

IN GR E D IE N T S Dry Roasting • 1 teaspoon mustard seeds • ½ teaspoon cumin seeds

• 3 tablespoons peanuts, chopped Vegetables • ½ cup finely chopped carrots • ½ cup finely chopped beans

• ¼ cup finely chopped cauliflower • ¼ cup small-chopped potato • ¼ cup green peas Other Ingredients • 20 curry leaves

• ½ teaspoon turmeric powder

• 2 small green chilies, finely chopped • ½ cup water

• 1 cup red rice poha

TIME : 45 mins

watch the video

METHOD 1. Dry roast the mustard seeds, cumin seeds and chopped peanuts in a pot, until the seeds start releasing their fragrance. 2. Add all the vegetables, curry leaves, turmeric powder, green chili and water. Mix it once, cover with a lid and let the vegetables cook for 10-12 minutes on medium flame, until soft. 3. Meanwhile, using a strainer, wash the poha with water and put it aside. 4. Once the vegetables are cooked, add poha and mix it with the vegetables. Cover with a lid and let it cook for 5 minutes. Stir regularly to prevent the poha from sticking to the bottom. 5. Turn off the flame and add the tomatoes,

• ½ cup small-chopped tomatoes

coriander, salt, jaggery, lemon juice and

• ¾ teaspoon rock salt

with a lid for 2 minutes to let the flavours

• 2 tablespoons finely chopped coriander

grated coconut. Mix gently and cover

• ½ teaspoon jaggery powder

combine.

• 1 tablespoon lemon juice

• 2 tablespoons grated coconut

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Dinner

6. Serve with green chutney or coconut chutney.

Green Chutney (pg 123)

or Coconut Chutney (pg 123)   122

GREEN CHUTNEY

DATE CHUTNEY

MAKES ¾ CUP

MAKES ¾ CUP

I NG RE D I E NTS

1 cup coriander leaves

IN GR E D IE N T S

•

•

⅓ cup water

•

½ cup mint leaves

•

10 dates, de-seeded

•

½ cup unripe mango, roughly chopped

•

2 teaspoons lemon juice

•

1 teaspoon cumin seeds

•

1 teaspoon cumin seeds

•

½ teaspoon rock salt

•

1 teaspoon rock salt

•

1 small green chili

•

1 small green chili

M E THOD

METHOD

1. Simply blend all the ingredients together in

1. Simply blend all the ingredients together

a blender.

2. Use immediately or store in the fridge for

2-3 days.

COCONUT CHUTNEY MAKES 2¼ CUPS

I N G RE DI E NTS •

1½ cups chopped coconut

•

¼ cup chopped coriander

•

¾ cup water

•

1 inch ginger, chopped

•

¼ green chili, chopped

•

1 tablespoon soaked tamarind water

•

1 teaspoon rock salt

•

½ teaspoon jaggery powder

•

½ teaspoon black mustard seeds

•

6-8 curry leaves

M E THOD 1. Blend all the ingredients (except the mustard seeds and curry leaves) in a blender.

MAIN COURSE

2. Use immediately or store in the fridge for

until smooth. 2-3 days.

MAGIC MASALA IN GR E D IE N T S •

½ tablespoon cumin seeds

•

½ teaspoon black peppercorns

•

½ teaspoon black salt

METHOD 1. Roast the cumin seeds and black peppercorns until they become fragrant. 2. Place them in a small blender, along with black salt and grind into a fine powder. 3. Store the powder in an airtight container. The powder can last for 3-4 months.

2. Dry roast the mustard seeds and curry leaves and add them to the blended chutney from the top. 3. Refrigerate the chutney for 20-30 minutes before serving, for a more refreshing flavour.

  124

PEANUT CURD RAITA

CASHEW CHEESE

SERVES 2

MAKES ½ CUP

ING RE D I E NTS •

1 cup peanut curd (pg 24)

IN GR E D IE N T S •

½ cup cashews, soaked

•

1 teaspoon roasted cumin powder

•

½ cup chopped cauliflower, boiled

•

½ teaspoon rock salt

•

2 tablespoons lemon juice

•

1 tablespoon lemon juice

•

1 teaspoon water

•

½ medium cucumber, chopped

•

¼ teaspoon black pepper powder

•

1 tomato, chopped

•

¼ teaspoon dried oregano

•

2 tablespoons finely chopped coriander

•

½ teaspoon rock salt

ME THOD

METHOD

1. To the peanut curd, add the roasted cumin

1. Simply blend all the ingredients together

ingredients together until smooth. 2. Add the cucumber, tomatoes and coriander and

until smooth. 2. Use immediately or store in the fridge for 2-3 days.

stir. Serve with sabzis, chapatis or any Indian dish.

ASH GOURD RAITA SERVES 2

ING RE DI E NTS •

1 cup peanut curd (pg 24)

•

1 cup thickly grated ash gourd

•

½ cup thickly grated cucumber

•

½ cup thickly grated beetroot

•

¼ cup chopped coriander

•

1 tablespoon lemon juice

•

1 teaspoon rock salt

•

1 teaspoon roasted cumin powder

•

¼ teaspoon black pepper powder

M E THOD 1. Place all the ingredients in a bowl and mix well. If you like, add 2 tablespoons of roasted and crushed peanuts as a topping. Serve with sabzis, chapatis or any Indian dish.

MAIN COURSE

powder, rock salt and lemon juice. Whisk all the

CHIPOTLE MAYO MAKES ½ CUP

PR E PAR AT IO N

Soak 16 cashews in water for 6 hours.

IN GR E D IE N T S •

16 soaked cashews

•

⅓ cup chopped red bell pepper

•

1 tablespoon water

•

2 teaspoons lemon juice

•

½ teaspoon rock salt

METHOD 1. Simply blend all the ingredients together until smooth. 2. Use immediately or store in the fridge for 2-3 days.

  126

SOUTH INDIAN

COCONUT STEW B E ST F O R Lunch Dinner

SERVES 2

TIME : 45 mins

watch the video

IN GR E D IE N T S

PR E PAR AT IO N

Spices

coconut with 1½ cups water and then sieving it.



Prepare thick coconut milk by blending 1½ cups

• ½ teaspoon mustard seeds • 1 bay leaf

• 2 star anise

• 1 cinnamon stick (2 inches) • 2 cloves

• 1 teaspoon chopped ginger

• 1 green chili, finely chopped • 25 fresh curry leaves Vegetables • ¼ cup chopped drumsticks (cut into 2” pieces)

METHOD 1. In a pot, add fenugreek seeds, mustard seeds, bay leaf, star anise, cinnamon and clove. Dry roast for 3 minutes on low flame. 2. Add the ginger, green chili and curry leaves. Dry roast for 1 more minute. 3. Add the drumsticks, potato, green peas and water into the pot, mix well and cook for 3 minutes on medium flame. 4. Add all the remaining vegetables to the

• 1 cup chopped potato

pot and mix. Cover the pot. Cook for

• ¾ cup water

vegetables are cooked.

• ½ cup fresh green peas • 1 cup chopped cauliflower • ½ cup chopped pumpkin • ½ cup chopped carrot

• ¼ cup chopped green beans

MAIN COURSE

• 8 fenugreek seeds

15-18 minutes on medium flame, until the 5. Switch off the stove. Add thick coconut milk, jaggery and salt. Mix well, close the lid for 5 minutes and serve warm with appam or brown rice.

Other Ingredients • 1½ cups thick coconut milk • 1 teaspoon jaggery powder • 1 teaspoon rock salt

  128

SOUTH INDIAN

APPAM B E ST F O R Lunch MAKES : 6-7 appams

IN GR E D IE N T S

• ¾ cup soaked brown rice • ¼ cup chopped spinach • 1 cup water • 8 green chili tops Coconut Stew (pg 128)

TIME : 30 mins

watch the video

PR E PAR AT IO N 1. Soak ¾ cup brown rice in water for 6 hours. 2. Blend the soaked brown rice, spinach and water into a smooth paste. Pour it in a bowl & add chili tops on top. Cover with plate & keep in a warm place to ferment for 15 hours or overnight.

MAIN COURSE

Dinner

METHOD 1. If your batter has become too thick, add ¼ cup water to the fermented batter and mix. Consistency should neither be thick, nor too runny. 2. Heat an iron tawa. Once it’s hot and the flame is high, add 2 drops of oil (if pan is not greased), and sprinkle some water on the tawa. Wipe with a cloth. 3. Pour 1 ladle of batter on the tawa. Allow it to form a circle on its own. The batter should be runny enough to form a 6-inch circle on its own. 4. When the bubbles appear, turn the flame to medium and cover the appam with a plate or lid. 5. Allow it to cook on medium to low flame with the steam inside the plate, for 2 minutes. 6. When the batter is no longer raw in the center, take it out and serve hot with coconut stew. Tip After every appam, splash some water on the tawa and wipe it with a clean cloth to clear the residue.   130

SOUTH INDIAN

AVIAL AND LEMON RICE B E ST F O R Lunch Dinner

SERVES 2-3

IN GR E D IE N T S Vegetables

• 10-12 curry leaves

• ½ cup sweet potato, cut 2″ lengthwise

TIME : 50 mins

watch the video

PR E PAR AT IO N • Make ⅔ cup thick coconut milk by blending ⅔ cup coconut with ⅔ cup water.

• Soak ½ cup of brown rice in water for 6 hrs.

• ½ cup pumpkin, cut 2″ lengthwise • ½ cup carrot, cut 2″ lengthwise

• ½ cup beans, cut 2″ lengthwise

• ½ cup drumsticks, cut 2″ lengthwise • ½ teaspoon turmeric powder • 1 cup water Gravy • 1 teaspoon cumin seeds, roasted • 1 cup grated coconut • 12-14 curry leaves

• 1 medium green chill • 1 teaspoon rock salt

• ⅔ cup thick coconut milk Lemon Rice • ½ teaspoon mustard seeds • 6-8 curry leaves

• ½ cup raw brown rice (before soaking) • 3 cups water

• ¼ teaspoon turmeric powder • 1 tablespoon lemon juice

• ½ teaspoon jaggery powder

METHOD 1. Roast curry leaves in a pot and add to it all the vegetables and turmeric. Sauté for 3 minutes. Then add water, mix well, cover with lid and let vegetables cook on low flame for 5-8 minutes. 2. For the gravy, blend together the roasted cumin seeds, grated coconut, curry leaves, chili and rock salt. Do not blend into a smooth paste. It should have some pieces of grated coconut. 3. Once the vegetables are cooked, turn off the stove and add the gravy and coconut milk to the pot. Cover for 5-7 minutes before serving. 4. For the lemon rice, take a pot, add mustard seeds and curry leaves, and sauté for 2 minutes on medium flame. 5. Add the soaked brown rice, water and turmeric, stir, cover the pot and let it cook for 25 minutes. 6. Turn off the stove and add lemon juice, jaggery and salt. Mix well and serve with avial.

• 1 teaspoon rock salt

  132

MAIN COURSE

• ½ cup raw banana, cut 2″ lengthwise

SOUTH INDIAN

PR E PAR AT IO N

MASALA DOSA

1. Soak ⅓ cup whole urad daal and 1 cup brown rice separately in water for 6 hours. 2. After 6 hours, drain off the soaking water and rinse the daal and rice with fresh water.

BE ST FO R

3. Combine the rice and urad daal to a blender with 1 cup of water. Blend until you

Lunch Dinner

achieve a smooth pouring consistency. Transfer it to a large bowl. Makes 7-8 dosas

TIME : 1 hour

4. Mix the batter thoroughly with a whipping motion for 2-3 minutes. 5. Cover the bowl and let it rest overnight to ferment on your kitchen counter.

METHOD Satvic Masala Filling 1. Heat a pot and add mustard seeds and curry leaves to it. Once they start crackling,

MAIN COURSE

add grated ginger, green chilis and peas. Roast for 3 minutes on a low flame. 2. Add the cauliflower, bottle gourd and carrot to the pot. Cover and let it cook for 5 mins. 3. Add the boiled and mashed potatoes, water and turmeric powder. Mix well and let it cook for another 5 minutes on a low flame. 4. Turn off the flame and add the rock salt, chopped coriander and grated coconut. Mix well and cover with a lid for a few minutes. Dosa 5. Add the rock salt to the dosa batter and mix well. The batter should have a smooth consistency (neither very thick, nor too watery). Add more water if required. 6. Heat an iron tawa on high flame. Once it’s hot, add 2 drops of oil (if pan is not greased).

INGR EDIE NTS Dosa • 1 cup brown rice

• ½ tsp grated ginger

• ⅛ teaspoon turmeric powder

• ½ cup peas

• 2 teaspoons rock salt

• ⅓ cup whole black urad daal (with chilka)

• 1 green chili, chopped

• 1 cup water

• ½ cup grated cauliflower

• 1 teaspoon rock salt Satvic Masala Filling • ¼ tsp mustard seeds • 20 curry leaves 133 

Sprinkle some water on the tawa. Wipe with a cloth and turn flame to medium.

• ½ cup grated bottle gourd • 1 cup grated carrot

• 6 medium potatoes, boiled and mashed • ½ cup water

• 2 tablespoons finely chopped coriander

• ¼ cup grated coconut Coconut Chutney (pg 123)

7. Pour a small ladle of batter on the tawa and spread it into a circle. Cook the dosa until it turns light brown. When the sides lift from the pan, flip the dosa and cook for another minute on low flame. 8. Place the dosa on a plate and spread the potato filling inside it. Roll the dosa and serve with coconut chutney. Note The first dosa might stick to the pan. Don’t worry. Sprinkle some water and clean the pan with a cloth and the next dosa will come out better.   134

DRINKS Sweet, chatpata, creamy or refreshing — the drinks in this section have every flavour and texture to offer! All drinks are made with plant based milks and wholesome sweeteners.

Masala Sharbat

137

Jal Jeera

138

Hot Chocolate

138

Haldi Doodh

139

Coco Water Punch

139

Masala Tea

140

Apple Cinnamon Tea

140

JAL JEERA SERVES 2

watch the video

IN GR E D IE N T S

DRINKS Using natural beans like cacao, flavourful spices like cinnamon and simple kitchen herbs like mint, here are some delicious drinks you can try at your home today.

MASALA SHARBAT SERVES 2

•

2 cups water

•

1 tablespoon coriander leaves, tightly packed

•

2 tablespoons mint, tightly packed

•

1½ teaspoons lemon juice

•

½ teaspoon roasted cumin powder

•

1 teaspoon black salt

•

½ inch ginger

•

¼ teaspoon black pepper powder

•

1 tablespoon jaggery (optional)

METHOD 1. Place all the ingredients into a blender and

DRINKS

blend. Serve cold.

I N G RE DI E NTS •

2 cups water

•

1 tablespoon grated beetroot

•

3 tablespoons jaggery powder

•

¼ teaspoon coriander powder

•

½ teaspoon cardamom powder

•

½ teaspoon cinnamon powder

•

pinch of roasted cumin powder

•

¼ teaspoon lemon zest

•

pinch of black salt

•

1 tablespoon lemon juice

watch the video

M E THOD 1. Add water, grated beetroot and jaggery into a sauce pan. Stir well and cook for 5 minutes. 2. Add coriander, cardamom, cinnamon and cumin powder. Stir and cook for 2 mins. 3. Switch off the stove. Add lemon zest and black salt. 4. Let the mixture cool down. Add lemon juice, and place in the fridge for 1 hour. 5. After 1 hour strain the cola and serve.

HOT CHOCOLATE SERVES 2

watch the video

PR E PAR AT IO N

Soak 20 almonds and 6 cashews in water for 6 hours.

IN GR E D IE N T S •

20 soaked almonds

•

2 tablespoons jaggery

•

6 soaked cashews

•

•

1½ cups water

½ teaspoon cinnamon powder

•

2 tablespoons cacao powder

•

⅛ teaspoon rock salt

METHOD 1. Blend the soaked almonds and cashews with ½ cup of water, until a smooth paste is formed. Then add 1 more cup of water and blend again. Strain through a muslin cloth. 2. Add the cacao powder, jaggery and cinnamon to the nut milk and blend until smooth. 3. Pour the blended mixture into a pot and heat on a low flame for 5 minutes. Switch off the flame, add the salt and cover for 2-3 minutes. Serve warm.

  138

HALDI DOODH

MASALA CHAI

SERVES 2

watch the video

P RE PA RATI ON

Soak 15 almonds in water for 6 hours.

I NG R E D I E NTS

SERVES 2

IN GR E D IE N T S Chai Powder •

10 green cardamom buds

Chai Drink •

1 cup water

•

12 black cardamom buds

•

½ inch ginger, crushed

•

1½ cups water

•

15 saffron strands

•

20 cloves

•

•

15 soaked almonds, peeled

•

2 tablespoons jaggery

•

7 cinnamon sticks (1” each)

2 green cardamom buds, crushed

•

½ teaspoon turmeric powder

•

•

1 teaspoon jaggery powder

•

4 teaspoons jaggery powder

•

¼ teaspoon cardamom powder

pinch of black pepper powder

•

¼ teaspoon chai masala

•

½ cup thick coconut milk

METHOD

M ETHOD

1. To make the chai powder, grind all its ingredients in a small

1. Bring 1+¼ cups of water to boil on a low flame.

jar, then strain through a small strainer. This powder can be

2. Take a small blender and place the soaked and peeled

stored for up to 6 months.

powder, saffron, jaggery and black pepper powder. Blend

2. To make the chai drink, take a pan, add the water, crushed ginger, crushed cardamom and jaggery, and

until smooth.

boil for 5 minutes. Add ¼ teaspoon chai masala. Stir.

3. Add this mixture to the boiling water and let everything cook for 2 minutes. Serve warm.

3. Switch off the stove, add the thick coconut milk and cover for 2 more minutes. Sieve the tea and serve.

COCO WATER PUNCH

APPLE CINNAMON TEA

SERVES 2

SERVES 2

IN GR E D IE N T S

I NG R E D I E NTS •

1 lemongrass stem (4 inches)

•

1 inch ginger

•

¼ cup mint leaves

•

2 cups fresh coconut water

•

1 lemon, cut into slices

•

watch the video

M ETHOD 1. Take a mortar and pestle and crush the lemongrass, ginger and mint leaves. 2. Add crushed ingredients and lemon slices to the coconut water. Let the water sit for 10 minutes so that flavours can infuse well. Serve fresh.

• • • •

2 medium apples, chopped 2 cups water ¼ teaspoon cinnamon powder 4 cloves 1 teaspoon jaggery powder

watch the video

METHOD 1. Pulse the chopped apple in a blender for 3 seconds. Do not purée it. It should just be lightly crushed. 2. Crush the cloves in a mortar and pestle. 3. Combine the cloves, apples, water, cinnamon and jaggery in a pan, and bring it to a boil. Allow to cook for 2 minutes. 4. Switch off the stove, cover, and let sit for 5 minutes. Sieve into cups, and serve warm.

  140

DRINKS

almonds, ¼ cup water, turmeric powder, cardamom

CELEBRATION This section contains recipes for all the special occasions of your life — birthdays of your loved ones, festivals, like Diwali and Holi, and get-togethers or special dinners. We hope these add more flavour, love and joy to all your special days.

Appetizers Papdi Chat

144

Dahi Vada

146

Colourful Satvic Momos

148

Main Courses Creamy Nachos

150

Garden Pizza

152

Frankie

154

Desserts Pineapple Cheesecake

156

Coconut Ladoo

158

Chocolate Mousse

160

Satvic Rabdi

162

Carrot Cake

164

Bliss Balls

166

Banana Pops

168

APPETIZER

PAPDI CHAAT B E ST F O R Celebration SERVES 2

TIME : 1 hour

IN GR E D IE N T S

PR E PAR AT IO N

Papdi

• Prepare ¼ cup date chutney (pg 124).

• 1 cup whole wheat flour

• ¼ teaspoon ajwain seeds • ½ teaspoon rock salt • 6 tablespoons water

Flavoured Peanut Curd • ½ cup peanut curd (pg 24)

• Prepare ½ cup peanut curd (pg 24).

• Prepare ¼ cup green chutney (pg 123). • Prepare magic masala (pg 124).

METHOD 1. Mix all the papdi ingredients to make a soft dough. Let it rest for 15 minutes.

• ½ teaspoon cumin powder

2. Preheat the oven to 180°C for 15 minutes.

• ¼ tablespoon black salt

3. Meanwhile, flatten the papdi dough into thin

• 1 tablespoon jaggery powder

Assembly • 40 papdis

• ¼ cup date chutney (pg 124)

chapatis and cut out coin-sized papdis from it. 4. Bake the papdis in the oven at 180°C for 15 minutes, until they are crunchy.

• ¼ cup green chutney (pg 123)

5. For the flavoured peanut curd, mix all its

• ½ cup boiled and chopped potatoes

6. To assemble, layer the papdis at the bottom, top

• ½ cup chopped tomatoes

Topping

C E L E B R AT I O N

Special treat

ingredients in a bowl and keep aside. with the flavoured peanut curd, then the chutneys, and the tomatoes and potatoes on top.

• ¼ cup roasted peanuts

7. Top with roasted peanuts and chopped coriander.

• ¼ teaspoon magic masala (pg 124)

Tip If you don’t have an oven, roll the papdis thinner

• 2 tablespoons chopped coriander

Sprinkle magic masala on top and serve.

and bake them on low flame on a tawa.

  144

APPETIZER

DAHI VADA B E ST F O R Celebration Special treat

SERVES 5-6

TIME : 1½ hours

IN GR E D IE N T S

PR E PAR AT IO N

Vada

• Blend the soaked urad daal until smooth. Then

• 1 cup soaked whole urad daal (with skin) • 2 small green chilis, chopped • 1 inch ginger

• 1 teaspoon cumin seeds • ½ teaspoon rock salt Flavoured Dahi • 3 cups peanut curd (pg 24) • 3 tablespoons lemon juice • ¼ cup jaggery

• 1 tablespoon roasted cumin powder • 1 teaspoon black salt Assembly • 1½ cups date chutney (pg 124)

• 1½ cups green chutney (pg 123) • ¼ cup pomegranate

• ½ cup chopped coriander

• Soak 1 cup whole urad daal for about 6 hours. place it in a bowl, cover with a plate, and put it to ferment for 8-10 hours. • Prepare 3 cups peanut curd (pg 24). • Prepare 1½ cups date chutney (pg 124). • Prepare 1½ cups green chutney (pg 123).

METHOD 1. Crush the green chili, ginger, cumin seeds and salt in a mortar and pestle. 2. Add the crushed spices to the fermented vada batter and mix well using a spoon. 3. Take an idli steamer and grease the plates with little water. Place 1 tablespoon of the vada batter on each idli mold. Steam for 30 mins on low flame. 4. For the flavoured dahi, place all its ingredients in a bowl and stir well. Refrigerate for 30 mins. 5. Check the vadas by inserting a fork. If the batter sticks to the fork, steam for a few more minutes. 6. Remove the vadas while still warm. Soak them in warm water for 10 mins. 7. Squeeze out the water from vadas and add them to the flavoured dahi bowl. Refrigerate for 30 mins. 8. When ready to serve, place the vadas in serving bowls and add all the assembly ingredients on top.

APPETIZER

COLOURFUL SATVIC MOMOS B E ST F O R Celebration MAKES : 20 momos

IN GR E D IE N T S Dough • 1 cup chopped carrot or spinach • 1 cup whole wheat flour Chutney • ½ cup chopped red bell pepper • ¼ cup chopped carrot

• ¼ cup chopped pumpkin

• ½ cup chopped cabbage

• 2 teaspoons chopped green chili

TIME : 1 hour

METHOD 1. For the dough, purée the chopped

carrot/spinach in a blender. Mix it with the wheat flour, and knead it until it forms a dough. Cover, and set aside for 15 mins.

2. For the chutney, place all its ingredients in a pot (except salt), cover and let them cook on medium flame for 10 mins. 3. Let the vegetables cool for 5 mins. Add salt and blend until smooth.

• 1 teaspoon white sesame seeds, roasted

4. For the filling, place all filling ingredients

• ½ cup water

5. Divide the dough into 20 equal balls. Dip

• ¼ teaspoon jaggery powder • ½ teaspoon rock salt Filling • ½ cup finely chopped carrot

to a big bowl and mix using a spoon. them in flour and roll into small and very thin chapatis, 3 inches in diameter each. 6. Fill each chapati with 1 tablespoon of

• 1 cup finely chopped cabbage

filling. Fold into a semi-circle, and press

• ⅓ cup sweet corn, steamed

the corners of the semi-circle to form the

• ¼ cup finely chopped green beans

the edge together to seal tightly. Then join

• 2 tablespoons finely chopped bell pepper

shape in the photo.

• 2 tablespoons chopped coriander stems • ½ teaspoon finely chopped green chili • 1 tablespoon finely chopped ginger

• ¼ teaspoon white sesame seeds, roasted • ¼ teaspoon jaggery powder • 1 teaspoon rock salt

7. Take a steamer. Grease the inside plate with some water. Once the water in the steamer boils, place the momos on the steamer plate. Let them steam for about 10 minutes on medium flame. Serve warm with chutney.   148

C E L E B R AT I O N

Special treat

MAIN COURSE

CREAMY NACHOS B E ST F O R Celebration Special treat

SERVES 2

TIME : 1 hour

watch the video

IN GR E D IE N T S

PR E PAR AT IO N

Chips

and magic masala (as given on pg 124).

Prepare chipotle mayo (as given on pg 126)

• 2 tablespoons flax seed powder

METHOD

• ¼ teaspoon rock salt

1. Combine the chips ingredients (except bell pepper and water) in a large mixing bowl.

• 1 teaspoon oregano

• ¼ teaspoon black pepper powder • ¼ cup chopped red bell pepper

2. Blend the red bell pepper and water in a blender and pour over the dry ingredients. Knead into a soft dough. Let it rest for 10 mins.

Tomato Salsa

3. Meanwhile, steam the corn, and pre-heat the oven to 150°C for 10 mins.

• 1 tablespoon water

• ½ cup finely chopped tomatoes

• ⅓ cup chopped coriander leaves • 2 teaspoons lemon juice

• 1 small green chili, finely chopped • ¼ teaspoon rock salt

• pinch of black pepper powder Assembly • ½ cup chipotle mayo (pg 126)

• ¼ teaspoon magic masala (pg 126) • ⅓ cup sweet corn

• 1 cup roughly chopped lettuce

• 1 tablespoon chopped coriander

C E L E B R AT I O N

• ½ cup whole wheat flour

4. Using a rolling pin (belan), roll the dough into a thin sheet. Make sure to roll it paper thin, otherwise the nachos will not be crispy. 5. Dust a baking tray with some flour. Transfer the dough sheet onto it. Using a knife, cut into small triangles. Transfer the tray into the preheated oven, and bake for 25 minutes. 6. Meanwhile, prepare the salsa. Place all the tomato salsa ingredients in a bowl and mix well. You may also prepare the chipotle mayo and magic masala if you have not already. 7. Place the lettuce leaves at the bottom of the bowl, followed by the chips, tomato salsa, steamed corn and chipotle mayo. Garnish with chopped coriander and magic masala and serve.   150

MAIN COURSE

GARDEN PIZZA B E ST F O R Celebration Special treat

Makes 3 pizzas

IN GR E D IE N T S Crust (Makes 3) • 1½ cups whole wheat flour (heaped)

TIME : 1½ hour

watch the video

PR E PAR AT IO N • Soak 1½ salan chilis (also called pickle chili) in

1½ tablespoons lemon juice and ¼ teaspoon salt.

• ¾ cup water

• Make cashew cheese (pg 126).

• 1 tablespoon jaggery

METHOD

• ¾ teaspoon rock salt • 1½ teaspoons oregano Tomato Sauce

1. Combine all the crust ingredients and knead them into a dough. Keep aside for 15 minutes.

• 6 medium tomatoes

2. While the dough is resting, preheat the oven to 200°C for 10 mins, with the tray inside.

• 15 black peppercorns, crushed

3. Then make the tomato sauce. Chop each tomato into 4 parts, and de-seed it. Add them to a blender and blend into a purée.

• 15 basil leaves, chopped • ¾ teaspoon rock salt • ¾ teaspoon oregano • pinch of hing

• 1½ teaspoons jaggery Toppings • ½ cup sweet corn kernels • ½ cup chopped broccoli • ½ cup sliced baby corn

• ¾ cup thinly sliced bell pepper (yellow/red) • ¼ cup thinly sliced tomato

• 1½ marinated salan chilis, chopped • 15 basil leaves (optional) Other • 1 batch cashew cheese (pg 126)

4. Pour the tomato sauce into a kadhai, cover with lid and cook for 10 mins on medium flame. Add all remaining ingredients of tomato sauce & mix. Cook for 2 more mins, turn off the stove and add salt. 5. Divide the dough into 3 portions and roll into very thin chapatis. Take extra care to roll it to at least 9 inches in diameter, otherwise the crust will not be crispy. Poke holes in the chapati using a fork. 6. Transfer the crusts to the pre-heated baking tray and bake at 200°C (without toppings) for 10 mins. 7. While the crust is baking, blanch the sweet corn and broccoli in hot water. 8. On each baked crust, spread the tomato sauce and 1 tablespoon of cashew cheese. Then add all the toppings, followed by dollops of the remaining cheese on top. Bake at 180°C for 15 mins, and serve warm.   152

MAIN COURSE

FRANKIE B E ST F O R Celebration Makes 6 frankies

TIME : 1½ hour

IN GR E D IE N T S

PR E PAR AT IO N

Wraps (makes 6)

• Prepare green chutney (pg 123).

• 1 cup wheat flour

• ½ cup boiled and mashed potato • ½ cup vegetable purée

(Blend any vegetable of choice with little water. Use beetroot, carrot or spinach.)

Vegetable Patties (makes 12) • ¼ teaspoon hing

• ½ teaspoon grated ginger

• ¼ tsp finely chopped green chill • 2 potatoes, boiled and mashed • ⅓ cup green peas

• ½ cup grated cauliflower • ⅓ cup grated carrot

• ¼ cup finely chopped capsicum • ¼ teaspoon cardamom powder • ¾ teaspoon rock salt

• ¼ cup powder of roasted flax seeds Filling • 1 cup cabbage, thinly sliced

• ¼ cup tomato de-seeded & sliced • ½ cup capsicum, julienned Assembly • ½ cup chipotle mayo (pg 126)

• ½ cup green chutney (pg 123)

• ½ teaspoon magic masala (pg 124)

watch the video

• Prepare chipotle mayo (pg 126). • Prepare magic masala (pg 124).

METHOD

C E L E B R AT I O N

Special treat

1. For the wrap, combine all wrap ingredients in a mixing bowl and knead into a dough. Let it rest for 10 mins. Then divide it into 6 balls, roll them flat and cook like normal chapatis. 2. For the vegetable patties, take a pot, add hing, ginger and green chili and sauté for 1 minute. Add boiled and mashed potatoes, green peas, cauliflower, carrot and capsicum, and cook for 5 minutes on low flame. Turn off the stove, add cardamom and salt and mix well. 3. Allow to cool, then divide the batter into 12 balls. Make rectangular patties using hands. 4. Coat the patties with flax seed powder and cook on an iron tawa for 5 mins on low flame. Keep flipping until they are crisp. 5. To assemble, take a chapati, spread green chutney over it. Then place two patties and some filling. Pour a generous amount of chipotle sauce. Sprinkle some magic masala, roll and serve.   154

DESSERT

PINEAPPLE CHEESECAKE B E ST F O R Celebration SERVES 6

IN GR E D IE N T S Crust • ½ cup pumpkin seeds • ½ cup almonds

• ½ cup dates, de-seeded • ¼ teaspoon rock salt Cheese • 2 cups finely chopped pineapple* • 1½ cups soaked cashews • 2 tablespoons jaggery • 4 dates, de-seeded

• ½ teaspoon rock salt

• 2 tablespoons lemon juice Topping • ¼ cup small-chopped pineapple • 2 tablespoons pomegranate • 4-5 mint leaves

*Make sure to use ripe pineapple. This dish will not taste good with young or unripe pineapple.

TIME : 30 mins

watch the video

PR E PAR AT IO N

• Soak 1½ cups cashews in water for 6 hours.

METHOD Crust 1. Roast the pumpkin seeds and almonds until they turn light brownish in colour. 2. Place all the crust ingredients into a blender and blend. The crust should be crumbly. If you over blend it, it will become sticky and not yield a good texture. Cheese 3. Set aside 1 cup of finely chopped pineapple and place the other 1 cup along with all other cheese ingredients into a blender. Blend until smooth. 4. Once the blender has turned off, add the remaining 1 cup of finely chopped pineapple and mix using a spoon. Assembly 5. Place the crust into small glass bowls and press down with a spoon. Do not press too much. 6. Pour the cheese on top of the crust and put the glass bowls in the freezer for 3 hours. 7. Add the toppings and serve cold.   156

C E L E B R AT I O N

A sweet treat

DESSERT

COCONUT LADOO B E ST F O R Travel snack A sweet treat

MAKES : 8-10 ladoos

TIME : 10 mins

watch the video

“This quick and creamy ‘Lauki Curry’ with aromatic roasted peanuts and “This quick and creamy ‘Lauki Curry’ with aromatic roasted peanuts and “An ideal snack, these are easy to make, using a twist of take southaway Indian flavors is a ladoos refreshing take on our conventional ajust twist south Indian is try a refreshing take onhow ourtasty conventional 3 of ingredients. Youflavors have to them to believe are.”‘oh‘oh-so-boring’ lauki.This quick and creamy ‘Lauki Curry’ withthey aromatic so-boring’ lauki.This creamy ‘Lauki Curry’ aromatic roasted roasted peanuts & aquick twist and of south Indian flavors is awith refreshing take on our ~ Sushaand Kapuria, Satvic Recipe Developer peanuts a twist of south Indian flavors is a refreshing take on our conventional.” conventional.”

IN GR E D IE N T S

C E L E B R AT I O N

~ Seema Rathod, Mumbai ~ Seema Rathod, Mumbai

PR E PAR AT IO N

Soak ¼ cup cashews in water for about 6 hours.

• ¼ cup soaked cashews • ½ cup raisins

• ½ cup grated dry coconut (gola) Coating • ¼ cup finely grated dry coconut

METHOD 1. Blend all ingredients except the coating, into a blender and blend. 2. Shape the mixture into small balls and coat with grated gola. 3. The ladoos can be served immediately or stored for 3-4 days in the fridge.

  158

DESSERT

CHOCOLATE MOUSSE B E ST F O R Celebration A sweet treat

SERVES 3

TIME : 20 mins

watch the video

“Originally developed by our sister in Calcutta, this mousse simply melts in the mouth. Made with just a few ingredients, this is a delicious chocolate mousse.”

IN GR E D IE N T S Mousse • ½ cup coconut milk • 1 cup boiled, peeled and mashed sweet potato, tightly packed • ⅔ cup de-seeded dates, soaked • 1 teaspoon jaggery powder • 2 tablespoons cacao powder • ⅛ teaspoon vanilla powder (optional)

• pinch of rock salt Garnish • 4-5 almonds, roasted and crushed

C E L E B R AT I O N

~ Subah and Harshvardhan

PR E PAR AT IO N • Prepare ½ cup coconut milk. • Soak ⅔ cup de-seeded dates in warm water for 15 minutes.

METHOD 1. Place all the mousse ingredients in a blender, starting with the coconut milk for efficient blending. Blend until an absolutely creamy consistency is achieved. 2. Pour into serving glasses or one big bowl, and place in the freezer for 2 hours. 3. Before serving, garnish with roasted and crushed almonds. Tip Make sure you blend the mixture well. This will make it airy and will help create a mousse-like texture.

  160

DESSERT

SATVIC RABDI B E ST F O R Celebration A sweet treat

SERVES 2

TIME : 30 mins

watch the video

“This creamy, flavourful and decadent dessert is perfect for serving at any Indian festival. From grandparents to toddlers, it’ll satisfy every sweet tooth out there.” ~ Mini Gupta, Satvic Recipe Developer

• 20 soaked cashews • ½ cup chopped sweet potato • ½ + ½ cup water • 3 tablespoons jaggery powder • ¼ teaspoon cardamom powder • 25 saffron strands, soaked • pinch of salt

PR E PAR AT IO N

C E L E B R AT I O N

IN GR E D IE N T S

• Soak 20 cashews in water for about 6 hours. • Soak 25 saffron strands in 1 tablespoon of warm water for 2 hours.

METHOD 1. Blend the cashews, raw sweet potato, and ½ cup water in a blender until creamy. 2. Heat a saucepan over low flame. Pour in ½ cup water and the blended mixture. Gradually increase the flame to medium, while stirring continuously.

Topping • 5 almonds, roasted and chopped • 5 pistachios, roasted and chopped • 1 teaspoon rose petals (optional)

3. When the mixture starts to boil, cook it for 10-15 minutes on low flame. 4. Add the jaggery and cook for 3 more minutes. 5. Turn off the flame, add the cardamom powder, soaked saffron and salt. Mix well. 6. To serve warm, immediately add the toppings, and serve. To serve cold, refrigerate for 1 hour, then add the toppings, and serve.   162

DESSERT

CARROT CAKE B E ST F O R Celebration

IN GR E D IE N T S Wet Ingredients • ¼ cup cashews, soaked • 1 cup jaggery • ¾ cup water

• 2 tablespoons flax seeds, soaked Dry Ingredients • ⅓ cup almonds, roasted

• 1½ cups thickly grated carrot • 1 cup whole wheat flour

• ¼ cup walnuts, roasted and chopped • 2 teaspoons cinnamon powder • ½ teaspoon clove powder • ¼ teaspoon rock salt Frosting • ½ cup cashews, soaked • 3 tablespoons water • ¼ cup jaggery

• ¼ teaspoon cinnamon powder • pinch of rock salt Topping • ¼ cup walnuts, roasted and chopped

SERVES 8

TIME : 1 hour

PR E PAR AT IO N • For the cake, soak ¼ cup cashews for 6 hours. • For the frosting, soak ½ cup cashews for 6 hours. • Soak 2 tablespoons flax seeds in ¼ cup water for 1 hour.

C E L E B R AT I O N

A sweet treat

METHOD 1. Preheat the oven to 180°C for 15 minutes. 2. Blend together all wet ingredients (except flax seeds) until smooth. Transfer to a big bowl. 3. Add soaked flax seeds to bowl & mix with a spoon. 4. Place the roasted almonds in a small blender jar and blend to make almond powder. 5. To the bowl (containing wet ingredients), add the almond powder along with all remaining dry ingredients. Using a whisk or fork, mix thoroughly to avoid any lumps. 6. Line a 7 inch cake tin with parchment paper and pour in the cake batter. Tap the cake tin to even out the batter. Bake at 180°C for 45 mins, or until a fork inserted comes out clean. 7. Blend all the frosting ingredients until creamy and store in the fridge while the cake is baking. 8. Allow the cake to cool, and then remove it from the cake tin. Spread a layer of frosting over the top and sides of the cake. Refrigerate for 1 hour. 9. Top with crushed and roasted walnuts. Serve.

  164

DESSERT

BLISS BALLS B E ST F O R Travel snack A sweet treat

MAKES : 8-10 balls

TIME : 10 mins

“My favourite part is rolling the balls in different colourful toppings! Feel free to get creative and experiment with different toppings (even those outside the recipe).”

IN GR E D IE N T S

C E L E B R AT I O N

~ Harshvardhan

PR E PAR AT IO N

Soak ¼ cup almonds in water for 6 hours.

Balls • ¼ cup almonds, soaked • ½ cup de-seeded dates • ¼ cup grated coconut (gola) • 1 tablespoon cacao powder • ⅛ teaspoon cinnamon powder • 1 teaspoon jaggery powder • pinch of rock salt • 2 teaspoons chia seeds Coating • 1 tablespoon almonds, roasted and chopped

METHOD 1. In a small blender jar, place all the ball ingredients and blend until you get a mold-able texture. Do not make this mixture very smooth. 2. Shape the mixture into small balls. 3. Place each coating separately on a flat surface. Roll the balls in the coatings individually, until evenly coated from all sides. 4. The balls can be served immediately or stored for 3-4 days.

• 1 tablespoon white sesame seeds, roasted • 1 tablespoon pistachios, roasted and chopped • 1 teaspoon poppy seeds, roasted   166

DESSERT

BANANA POPS B E ST F O R Celebration

IN GR E D IE N T S • 2 medium bananas • 15 toothpicks

Chocolate Sauce • 6 soaked dates, de-seeded • 1 tablespoon cacao powder • 6 tablespoons water

MAKES : 15 pops

TIME : 10 mins

PR E PAR AT IO N • Peel each banana, and cut into thick slices

Insert a toothpick into each slice, and freeze for 2 hours.

• For the chocolate sauce, soak 6 dates in hot water for 30 minutes.

METHOD

• 2 tablespoons jaggery powder

Chocolate Sauce

• 1 tablespoon peanut or

1. Blend the soaked dates, cacao powder and 4

almond butter (optional)

Topping Mixture • 1 tablespoon pistachios, roasted and crushed • 1 tablespoon peanuts, roasted and crushed • 2 teaspoons white sesame seeds, roasted • 2 tablespoons grated dry coconut (gola)

C E L E B R AT I O N

A sweet treat

tablespoons water to make a smooth paste. 2. Take a pan and add jaggery with 2 tablespoons water. Cook on low flame until the jaggery melts. 3. Add the date paste and nut butter to the pan. Mix well and cook for 1 minute. 4. Turn off the flame. Pour the chocolate sauce in a glass and let it cool. Banana Pops 5. Dip each frozen banana slice in the chocolate sauce. Mix all the toppings together, and pour them over the banana pops. 6. Drizzle the extra chocolate sauce over the top and freeze the pops for another 20 minutes. Take them out and serve!   168

Acknowledgements This book that you’re holding in your hands is the labour of love of a few special people. Recipe Team - Mini, Susha, Nidhi, Nishtha and Shivani were our five talented and young recipe developers. They have tried each dish 10-12 times before finalizing it for the book. We are ever so grateful for their patience through the multiple rounds of tastings. Each one of them is a beacon of light, with the passion to change lives through changing food. Photo Shoot Team - Rajat, Ishan and Sarang. When we set our target of 80 shoots in 3 weeks, it seemed impossible. But the discipline of our photographers to start their mornings at 7 am, their perseverance to keep shooting, irrespective of rain or harsh sunlight, and their drive to reach absolute perfection in every photo, was just remarkable! Co-ordinators - Rubal and Himadri. They were the strongest pillars of this project. They came together beautifully to co-ordinate between all the people involved. From ordering ingredients to running multiple trials for each recipe, they have carried this project strong on their shoulders. We are thankful to them for their ‘never-giving up’ spirit. Graphic Design - Vidhi. The challenge of getting this book ready to print in just 2 weeks is enormous, and she grabbed the project with both hands! We want to express our love to all those involved in bringing this book to life - our printers for sticking to such steep deadlines; our interns, for visiting the Satvic Headquarters each day and assisting with multiple trials; our support staff, for managing the show behind the scenes; and the entire Satvic Team for their brilliant ideas, and constant support. And finally, we want to thank our dearest Satvic Community, for showering us with blessings and love, and making this movement yours. This food book is created for the Satvic Community, and we cannot wait until it reaches your hands. We want to thank YOU for trusting us. Yes, YOU!

First published in hardback in India by Satvic Movement 2018 DLF Phase 1, Gurgaon-122002, India www.satvicmovement.org

Copyright © Subah Saraf 2018

The views and opinions expressed in this book are the author’s own and the facts are as reported by her, and the publishers are not in any way liable for the same.

ISBN: 978-93-5627-343-6

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers.

ABOUT THE BOOK If you would like to create Satvic versions of your favourite dishes, such as pizza, nachos, momos, malai kofta, and even papdi chaat, then this book is for you! Filled with 70 mouth-watering recipes, this book will offer something for every occasion of your life. Each recipe is extremely tasty, and has been carefully designed following a set of health laws. This ensures that every meal is easy to digest, and nourishing for both your body and mind. While our first food book was more centred around healing, this one is a lifestyle book, meant for those who have either fully healed, or are wanting to maintain their health. We pray that this book brings greater joy and abundant health to your life.

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