Dr

khadar vali pdf book kannada

No Text Content! Cooking made easy with Siridhanya When food is right no medicine is needed When food is wrong no medicine works - 'Krishi Ratna' Dr. Khadar Vali Written by: Sai Latha l Anuradha l Hyma KiranDedication We dedicate this book with utmost reverence and gratitude to a true biophilian Dr. Khadar Vali, his better half Smt. Usha
Khadar and his daughter Dr. Sarala.Paka Siri Cooking made easy with Siridhanya Written by: Sai Latha ● Anuradha ● Hyma Kiran Published by: Rytu Nestham PUBLIC ATIONSPAKA SIRI Cooking made easy with Siridhanya © Copyrights for Copies and Printing Sai Latha, Anuradha, Hyma Kiran E-mail: [email protected] Copies: 1000 First Edition:
October, 2020 Price: Rs. 200/- Published By: Rytu Nestham PUBLIC ATIONS # 6-2-959, Dakshin Bharat Hindi Prachar Sabha Complex, Khairtabad, Hyderabad - 500 004 Phone: 040 - 2339 5979, 9676 79 77 77 Printed At: Rythu Nestham Press Plot No. 17, IDA Balanagar, Hyderabad- 500 037 Ph: 7416 045 979 NOTE: The information provided by
authors in this book is for mere understanding only. The publisher nor the authors cannot accept any legal responsibility for the information, opinions and ill-efffects of the recipes provided in this book.Foreword Dr. Khader Vali SIRIDHANYA - Kodo, Foxtail, Barnyard, Little and Browntop millets with their carbohydrate / fiber ratio being in single digit
- are now proven grains that can eradicate modern day diseases from its roots. These are the native grains of many countries across the globe that can be real alternative staple food which can mitigate many problems of the earth. The centralised present day industrial food culture is one of the important reasons for present problems that our globe is
facing for the last 3 to 4 decades. Water, desertification, global warming, carbon foot print are some of the grave problems that can find solution in the use of these five positive grains by future generations. All over the world these wonderful positive grains and their cooking methods have been wiped out by the corporate, industrialized food culture
all across the globe. Last two to three years Mrs.

Hyma Kiran, Mrs.

Anuradha and Mrs. Sai Latha have been working sincerely to revive the cooking methods of forgotten recipes. In the month of April 2019 these three women brought out a wonderful book \"PAKA SIRI\" in Telugu Language. This book has been published by Rythu Nestham with utmost commitment to reach the public. Now these ladies and Rythu
Nestham are at it again - this time in English with lot more information and recipes. I, (Dr. Khadar Valli) am the happy man seeing this publication in English, reaching the international audience - being the preceptor of this concept and methods to heal the human race of these modern dry diseases. With love (Dr. Khadar Valli)THANKS PAKA SIRI is
the brainchild of Dr. Khadar Vali. We three have been able to get back to normal health by following the Ashtanga Siri Jeevana Marga laid down by Dr. Khadar Vali. He had motivated us to compile the recipes of all the Siridhanya dishes prepared by us for the benefit of those who wish to make Siridhanya their staple food. This book was originally
published in Telugu and now in English at the behest of Dr. Khadar Vali.
We are very grateful to Smt. Usha Khadar who had given two days of her precious time going through the ingredients used and procedures adopted for each of the recipes and gave her valuable suggestions. All the information provided in the introduction chapter had been taken from the lectures delivered by Dr. Khadar Vali and Dr. Sarala on various
platforms. We are indebted to Dr. Sarala for her lucid and crystal clear explanation of every aspect of this lifestyle. We express our heartfelt gratitude to 'Padmashri' awardee Dr. Yadlapalli Venkateswara Rao of Rythu Nestham Publications for his support in publishing this book. We are ever indebted to The Almighty God for giving us this golden
opportunity and guiding us all through in realising our dream. - SAI LATHA ANURADHA HYMA KIRANMessage Good Health for Long Life Globalization and modern technology have completely changed human life. Revolutionary changes were noticed in the lifestyle, infrastructure and basic amenities. The whole scenario of education, medicine and
agriculture changed. All other sectors have shown phenomenal progress.
But due to rapid changes in agriculture have pushed the man in to unhealthy problems. Whatever food grains used by our ancestors became a rare and precious food for present generations.

If any one asks a question what is the most common food used by the people.... most of them says rice, wheat, milk, eggs and meat. But the independent scientist, food and health specialist 'Krishi Ratna' Dr. Khadar Vali says that the main reason for health problems can be attributed to consumption of food derived from cultivation of different crop
varieties developed by Bio-Tech research. Instead of this we have to take food of our ancestors prepared out of Korralu, Andu Korralu, Arikalu, Samalu and Udalu. 'Rythu Nestham' group is working with Dr. Khadar Vali to build a healthy society. With the efforts of Dr. Khadar Vali people are attracted towards 'Siridhanyalu'. Many of us are using
variety of foods made up of with rice, wheat and wheat flour, however Siridhanyalu and its flour can also be used to make all kinds of recipes like Biryani, Idli, Dosha, Vada, Upma, Pulihora, Pakodi, Biscuits, Pudding, Karam Bundi and Vadiyalu. Milk and Curd can be made ourselves with Siridhanyalu. This facilitates the things possible to prepare food
items loved by people of all ages. Natural food can be enjoyed with mouth watering flavors.

One can keep away the diseases like B.P., Diabetis,Thyroid, Heart related diseases and other health problems by following the diet advised by Dr. Khadar Vali all the time and perfect health can be owned. Rythu Nestham Publications have decided to provide the information on preparation of variety of recipes with 'Siridhanyalu' to the people.

Sai Latha, Anuradha and Hyma Kiran experts in Siridhanyalu cuisine have transcribed over hundred different recipes. I am grateful to Dr. Khadar Vali, to his wife Smt.
Usha Khadar, their daughter Dr. Sarala in brining out a nice and useful book in the name of 'Pakasiri'. My thanks to book authors. I hope that this book will bring rapid changes in the food consumption behaviour of the people. I whole heartedly wish every home to be filled with good health and prosperity. (Dr. Yadlapalli Venkateswara Rao) Rytu
Nestham PublicationsNUTRIENTS AND FIBRE IN 100 G OF SIRIDHANYA (Based on Information From Dr. Khadar Vali) - Ratio of Carbohydrate to Fibre Must Be in Single DigitEFFICACY OF EACH MILLET Foxtail millet may be considered the most balanced grain of all the five Siridhanyas as it has all the nutrients in right proportion. Foxtail millet
has the ability to cleanse the nervous system and respiratory system. Little millet has the unique ability to cleanse the reproductive organs. All the health issues related to the reproductive system both in men and women can be resolved by the consumption of this grain. For example, PCOD, Fibroids, infertility, oligospermia (low sperm count), etc.
Kodo millet is endowed with the amazing ability to cleanse the bone marrow (blood production centre). Therefore any health issue related to the components of blood like anemia, blood cancer, low platelet count, etc, can be cured by consuming this grain. Barnyard millet has incredible capacity to cleanse the liver. So all the diseases and disorders
related to liver can be cured by consumption of this millet. Examples: Jaundice, Hepatitis A, Hepatitis B, Hepatitis C, Liver Cirrhosis, liver infections. It also helps in cleansing all the soft organs like kidneys, urinary bladder and gal bladder. Browntop millet can detoxify each and every part of the human body from head to toe. The consumption of this
grain cures all the ailments related to the alimentary canal like constipation, gastric ulcers, piles, etc. This is one and only grain that can provide relief from all types of cancers. THESE FIVE GRAINS MUST BE TAKEN AS STAPLE FOOD FOR A COMPLETE HEALTH BENEFITEminent independent scientist, food and nutrition expert, Dr. Khadar Vali
being honoured with 'Krishi Ratna' award by Honourable Vice President of India Sri. Venkaiah Naidu in I.V. Subba Rao Rythu Nestham awards distribution ceremony held at Swarna Bharat Trust, Hyderabad, jointly organized by Muppavarapu Foundation and Rytu Nestham on Oct 7, 2018.INDEX A. ASHTA AMSHA SIRI JEEVANA MARGA 14 1)
Sasyahara 15 2) Siridhanya 19 3) Surya Namaskara (Kaashaya) and Walking 20 4) Kashayas 21 5) Ghana Oils 22 6) Palm Jaggery 22 7) Jungle Krishi or Jungle Farming 23 8) Natural Personal Care Products B.
PROTEINS : THEIR ROLE AND SOURCES 1) Importance of Protein In Our Diet 24 2) Uniqueness of Sprouted Legumes (Pulses And Beans) 24 3) Importance of Protein For Children 25 4) Confluence of Lentils and Siridhanya : Food For The Gut 25 5) Which Is The Right Source of Protein? Plants or Animals?
26 6) Phytic Acid 27 C.
CALCIUM IN DAIRY MILK : A MYTH 28 D. Dr. KHADAR VALI'S TIPS ON COOKING OILS 29 E. IS IT POSSIBLE TO LIVE WITHOUT SUGAR? 29 Are there any Natural Substitutes to Sugar? F. SIGNIFICANCE OF PICKLES IN INDIAN CUISINE 31 1) In What Quantity Should Pickle Be Taken? 32 2) Precautions To Be Taken In Making Pickles 32 3) Dr.
Khadar Vali's Advice To The Youth 33 G. GREENS, VEGETABLES AND FRUITS 33 1) The Right Way To Consume Vegetables And Fruits 33 2) Why Should Vegetables And Fruits Be Consumed? 33 3) How Should The Fruits and Vegetables Be Cleaned? 34 4) Are Dry Fruits Beneficial For Our Health? 34 5) Which Fruits Are The Most Beneficial To Us?
35 H. TASTE ENHANCERS 36 1) Salt 36 2) Souring Agents I.
HOW AND WHEN TO DRINK WATER? 37 All the recipes in Paka Siri, have been devised following guidelines laid down by Dr. Khadar Vali and have all been approved by him.J. UTENSILS / CONTAINERS TO BE USED FOR 38 DIFFERENT PURPOSES 39 K. THE DAILY ROUTINE LAID DOWN BY DR. KHADAR VALI 40 IN LINE WITH THE IDEAL
LIFESTYLE ADVISED BY HIM 41 1) Foods We Should Consume & Avoid 2) Right Food at Right Age (Food For Children) 43 45 INTRODUCTION TO RECIPES 45 46 1. Cooking Tips 46 2.
Siridhanya (Millet) Flour And Rava Preparation At Home 47 3. Rayalaseema Erra Karam 48 4. Siri Beaten Rice (Poha) 5. Niger Seeds Spicy Powder 50 6.
Lemon Pickle (Andhra Style) 52 7. Kenaf (Sour Spinach/Gongura/Roselle) Pickle 54 RECIPES FROM Dr. KHADAR VALI 55 56 1. Chow Chow Bath 57 2. Millet Stuffed Vegetable Rings 58 59 BREAKFAST 60 61 1. Little Millet Freedom Idli 61 2. Little Millet Idli With Steamed Rava 62 3. Kodo Millet Kanchi Idli 62 4. Kodo Millet Rava Idli 63 5. Kodo
Millet Rava And Yellow Pumpkin Idli 64 6. Little Millet Upma 65 7. Little Millet Tamarind Pulp Upma 65 8.
Kodo Millet Rava Upma 66 9. Barnyard Millet Beaten Rice (Poha) Upma 67 10. Barnyard Millet Dosa 68 11. Browntop Millet Flour Instant Dosa 69 12. Siridhanya Flour Instant Tomato Dosa 13. Siridhanya Flour Instant Spinach Dosa 14. Barnyard Millet Rava Dosa Using Grain 15. Foxtail Millet Instant Dosa With Curd 16. Barnyard Millet Pullattu
(Sour Dosa) 17. Barnyard Millet Curd Uttapam 18. Kodo Millet Dibbarotte 19. Kodo Millet Pesarattu (Moong Cheela) Pakasiri 10 Rytu Nestham Publications20. Foxtail Millet Paniyaram 70 21. Foxtail Millet Punugulu 71 22. Browntop Millet Pumpkin Chapathi 71 23. Foxtail Millet Pulka 72 24. Browntop Millet Instant Chapathi 72 25. Foxtail Millet
Spicy Roti (Without Skinned Black Gram Flour) 73 26. Foxtail Millet Potato Chapati (Paratha) 74 27. Foxtail Millet Puri 75 28. Kodo Millet Vada 76 29. Browntop Millet Khara Pongal 77 30. Barnyard Millet Kudumulu 78 31. Little Millet Undrallu 79 32. Barnyard Millet Flakes Dhokla 80 RICE ITEMS 1. Siri Thali 82 2. Siridhanya Gruel (Daliya) 83 3.
Siridhanya Ambali (Fermented Gruel, Khameer) 84 4. Siri Ambali Curd Bath 85 5.
Barnyard Millet Flour Ambali 86 6. Kodo Millet Tomato Flavoured Butter Balls (Venna Muddalu) 87 7. Kodo Millet Amruth Phal 88 8. Kodo Millet Curry Leaf Rice 88 9. Barnyard Millet Vegetable Rice 89 10. Kodo Millet Coconut Rice 90 11. Little Millet Mint (Pudina) Rice 91 12. Foxtail Millet Spinach Rice 92 13.
Kodo Millet Tomato Rice 93 14.
Little Millet Coriander Leaf Masala Rice 94 15. Barnyard Millet Cumin (Jeera) Rice 94 16. Kodo Millet Kenaf Rice (With Powder) 95 17. Barnyard Millet Kidney Beans (Rajma) Rice 96 18. Little Millet Mango Puliyogare 97 19. Browntop Millet Kenaf Puliyogare 98 20. Browntop Millet Lemon Rice 99 21. Foxtail Millet Tamarind Puliyogare 100 22.
Foxtail Millet Citron Fruit Rice 101 23. Foxtail Millet Vangi Bath 102 24. Kodo Millet Bise Bele Bath 104 25. Kodo Millet Poha Bise Bele Bath 105 26. Kodo Millet Carrot Rice 107 27. Kodo Millet Capsicum Rice 108 Pakasiri 11 Rytu Nestham PublicationsSNACKS 110 111 1. Foxtail Millet Tapilent (Shallow Fry) 112 2.
Browntop Millet Tapilent (Deep Fry) 113 3. Foxtail Millet Flour Mirchi Bajji 114 4. Kodo Millet Flour Pakora 115 5.
Little Millet Patties (Billa Kudumulu) 116 6. Barnyard Millet Coconut Pakora (Muttilu) 116 7. Kodo Millet Beaten Rice (Poha) Mixture 117 8. Barnyard Millet Patties (Tapila Billalu) 118 9. Barnyard Millet Vadappas 119 10. Pearl Millet - Coconut Cookies 120 11.
Beaten Siri Rice (Poha) Chaat 121 12. Foxtail Millet-Yellow Moong Dal Roti 122 13. Finger Millet (Ragi) Pancake 123 14. Vegetable Bullet/Cutlet/Tikki 124 15. Puffed Cooked Kodo Rice 125 16. Siri Dana Vada 17. Nutrilicious Dal Shorba 128 129 SWEETS 130 131 1. Coconut Louz / Laddu 132 2. Sesame Laddu 132 3. Groundnut Chikki 133 4. Finger
Millet (Ragi) Laddu 134 5. Browntop Millet Sweet Shells (Gavvalu) 135 6. Kodo Millet Halwa 136 7. Little Millet Kheer 137 8.
Barnyard Millet Appalu/Boorelu 138 9. Finger Millet (Ragi) Milk Cake 139 10. Foxtail Millet Laddu 140 11. Kodo Millet Coconut Vada 141 12. Little Millet Pineapple Sheera 142 13. Little Millet Rava Laddu 143 14. Foxtail Millet Poornalu 15. Little Millet Coconut Louz Poornalu Rytu Nestham Publications 16. Barnyard Millet : Sesame Dumplings
(Karanji) 17. Foxtail Millet Boondi Laddu Pakasiri 1218. Foxtail Millet Bandar Laddu 144 19. Foxtail Millet Burfi 145 20. Siri Gulab Jamun 146 21.
Vegan Siri Dana Payasam 147 SAVOURY 149 150 1. Barnyard Millet Kara Boondi 151 2. Foxtail Millet Sev 151 3. Foxtail Millet Tomato Sev 152 4. Foxtail Millet Mint Sev 152 5. Barnyard Millet Chekodi 153 6. Barnyard Millet Yellow Moong Dal Chekodi 153 7. Little Millet Murukku 154 8. Browntop Millet Chekkalu (Andhra Style Rice Cracker) 154 9.
Little Millet Tomato Fryums 155 10. Little Millet Leafy Green Fryums 155 11. Foxtail Millet Fryums 156 12. Siri Rice Fryums 156 13. Kodo Millet Murukku 14. Barnyard Millet Savoury / Spicy Shells 158 159 MILK & CURD 160 161 PLANT-BASED NON-DAIRY (VEGAN) MILK 162 1. White Sesame Seeds Milk 163 2. Black Sesame Seeds Milk 164 3.
Pearl Millet Milk 165 4. Finger Millet (Ragi) Milk 165 5. Coconut Milk 6. Groundnut Milk 166 7. Safflower Seeds Milk 167 8. Sorghum (Jowar) Milk 169 9. Mango Milkshake Using Coconut Milk 170 171 PLANT-BASED NON-DAIRY (VEGAN) CURD 10.
Coconut Milk-Curd Rytu Nestham Publications 11. Groundnut Milk-Curd 12. Sesame Milk-Curd 13. Lassi With Plant-Based Curds Pakasiri 13A. ‘ASHTA AMSHA SIRI JEEVANA MARGA’ The primeval Indian wisdom on various subjects is a massive treasure house preserved well in our ancient scriptures like Vedas and Puranas. However with the
passing of the time they have gone into oblivion due to various reasons one of which being the influence of the Western culture and education. Our food habits have undergone a drastic change so much so that almost all the healthy staple food grains and cooking methods of the yore have become extinct. The modern lifestyle that we borrowed from
the West has forced us to march towards hospitals which made us their perennial visitors. At this crucial juncture comes Dr. Khadar Vali, the man who envisions a disease-free world inhabited by nature-conserving rather than nature-consuming people who lead their lives in harmony with nature. He is leaving no stone unturned to unearth the
treasure of our traditional knowledge and share it to all in a lucid way that can be understood and practiced even by a common man. As a part of his selfless efforts he had devised an ideal lifestyle comprising eight crucial aspects which may aptly be called ‘Ashta Amsha Siri Jeevana Marga‘, with Siridhanya occupying the pivotal position. ‘Ashta
Amsha Siri Jeevana Marga‘ is to be followed by every individual to ensure that every creature on this planet (everywhere) enjoys the ‘Wealth of Wellness’. By following it we will be putting into action the basic doctrine of Sanathana Dharma ‘Sarve Janaah Sukhino Bhavantu’. One may have a doubt as to why only humans have to follow this path. The
answer is simple. It is only man who drifted away from the natural path and so he alone is responsible for the current deplorable state of Mother Earth - Our Home. It is therefore our responsibility to clean up the mess and initiate the rejuvenation process. The eight aspects that form the bedrock of this path of the natural rejuvenation process of
universal wellness are... Pakasiri 14 Rytu Nestham Publications1) Sasyahara 2) Siridhanya 3) Surya Namaskara (Kaashaya)/Walking 4) Kashayaas 5) Ghana Oils 6) Palm Jaggery 7) Jungle Krishi or Jungle Farming 8) Natural Personal Care Products A sincere adherence to this path will correct all the imbalances prevailing everywhere including human
body and bring about universal balance.
A brief explanation of each of the above mentioned aspects is furnished below. 1. SASYAHARA Dr. Khadar Vali warns us 'Beware! Man's birth is not meant for meat eating'. Man is born to be a Sasyahari, meaning that our digestive system is designed to assimilate only food derived from the plant kingdom. All the macro nutrients (carbohydrates,
proteins and fats) and micro nutrients (calcium, zinc, iron, magnesium, vitamins, etc.) need to be obtained only from the plants and plant based sources. A Satwik Sasyahari is one who does not burden the environment by his/her food choices. We need to grow and consume only those grains, vegetables, fruits, the cultivation of which does not cause
any ecological imbalance. For example, extension of land under cultivation of rice, wheat, sugarcane, by construction of mammoth water projects has caused severe ecological imbalance. Extension of land under coffee and tea plantations by cutting down the forests has resulted in extreme conditions like the drying up of perennial rivers (on account
of reduction in rainfall) on the one hand and massive floods on the other. Loss of biodiversity too is yet another consequence of deforestation. So there is no use being a Sasyahari whose staple food is rice and wheat and consumes sugar, tea and coffee. Today, man's behaviour is akin to a foolish man who cuts the branch on which he is sitting. What
Should Be The Food Of A Satwik Sasyahari ? The five Siridhanyas should be taken as the staple grains by the whole of the mankind. These grains help us overcome Glucose Imbalance. Ambali - fermented gruel prepared with these being the chief source of prebiotics and probiotics corrects the Microbial Imbalance. The different types of legumes and
oil seeds should be the source of protein. Milk prepared from plant-based sources such as sesame seeds, coconut, groundnuts, finger millet, pearl millet, sorghum etc., should be the source of calcium and the curd prepared with such milk, the source of probiotics and Vitamin B12.
Consumption of dairy milk, according to Dr. Khadar Vali is the main cause for Hormonal Imbalance. By switching over to plant-based milk even this imbalance can be corrected.
Palm Jaggery prepared from the sap of trees belonging to Palmaceae family alone should be used as sweetening agents. All the varieties of vegetables, greens and fruits that are native to a region and naturally grown shall be the prebiotics. Pakasiri 15 Rytu Nestham Publications2. SIRIDHANYA Dr. Khadar Vali coined a new term 'Siridhanya' which
refers to five wonder millets namely Kodo millet (Adi Beeja), Little millet, Barnyard millet, Foxtail millet and Browntop millet. They are aptly called 'Siridhanya' as they confer the 'wealth of health' on those who consume it and a decent livelihood to the farmers who grow them. Siridhanya occupies a pivotal role in this jeevana vidhana. Dr. Khadar Vali
calls these as 'The Food of the Entire Human Race'. What makes him say so?
To understand that, we should first know the properties of food. A substance to be called as food should satisfy the following conditions. ● Slow release of glucose into the blood ● Satiety ● Standalone source of nutrients ● Ability to flush out the metabolic wastes from the body on a regular basis ● Ability to restore and maintain health Let us now
examine whether Siridhanya satisfy the above mentioned conditions. a) Slow Release of Glucose Into The Blood: This happens to be a very essential feature of food. Sudden spurts or spikes of glucose into the blood is the primary cause for most diseases. Presence of adequate amount of fibre in a grain ensures slow release of glucose into the blood.
The five Siridhanya are the only grains known to the mankind Pakasiri 16 Rytu Nestham Publications(till now) that are endowed with the right proportion of carbohydrates and fibre. The above table clearly depicts a comparison of nutritional information of different types of grains (Positive, Neutral and Negative grains). The last column in the above
table shows the ratio of carbohydrate to the fibre present in each of the grains. For example, carbohydrate content per 100 grams of Browntop millet is 69.37 grams while its fibre content is 12.5. The carbohydrate to fibre ratio is a meagre 5.54 which is far less than 10. It is true with all the five Siridhanya. It is this feature of the five Siridhanya that
ensures slow and steady release of glucose into the blood. One may argue that even by consuming plenty of vegetables along with rice or wheat, flooding of glucose into the blood can be regulated. It is a myth. Once the food is gulped down the throat, vegetables, fruits, rice, etc., do not move together. Therefore glucose spikes cannot be evaded. It is
not so in case of our Siridhanya. The very structure/ formation of these grains is unique in the sense that every molecule of carbohydrate is bound to a molecule of fibre unlike in the rest of the grains where fibre forms just the outer layer. As carbohydrate and the fibre travel together through the digestive tract, glucose is released into the blood
slowly and steadily in a regulated manner. This is the reason why the consumption of these grains helps in eliminating Glucose Imbalance. b) Satiety: For a substance to be called food, satiety is yet another character to be satisfied. When a person partakes a substance and does not feel hungry for four to five hours, such a substance can be called
food. By consuming the right amount of Siridhanya one feels contented and satisfied and will not feel hungry for the next five to six hours. So, Siridhanya passes this test too. c) Standalone Source of Nutrients: From a careful observation of the table furnished above we can understand that these positive grains are endowed with most of the micro and
macro nutrients needed for the sound functioning of our body. Even if we do not consume vegetables and fruits for a few days, Siridhanya can take care of our basic nutritional needs. d) Ability To Flush Out Metabolic Wastes From The Body: Food to be called food should not only satisfy our hunger and nutritional needs, it should also have the ability
to create a state of Nirmala (free from wastes) in our body. During various metabolic processes, some substances which cannot be used by our body called metabolic wastes are created. They need to be excreted to maintain health. The fibre present in the food we eat helps in flushing them out. Siridhanya are rich in soluble and insoluble fibre. The
fibre present in each of them is distinct. For example, the soluble fibre present in Little millet has the ability to cleanse our reproductive system while the soluble fibre present in Kodo millet cleanses the bone marrow and solves all the health issues related to blood and its components. Absence of insoluble fibre in food causes constipation which in
turn results in several other health issues. The insoluble fibre present in Siridhanya adds bulk to the solid wastes in the large intestine and helps in their excretion as faeces/stools. Pakasiri 17 Rytu Nestham Publicationse) Ability To Restore And Maintain Health: Restoration and maintenance of health is the forte of Siridhanya which no other grain
(accessible at present) can compete. Then what makes these grains so unique? In addition to all the above mentioned attributes, the fibre of these grains is laden with lignans. Lignans act as antioxidants and have the ability to eliminate cancer causing conditions in human body. Different grains have different lignans. The beneficial gut microbiome act
on the lignans, make them bioavailable and help us derive the health benefits. This is the reason why Dr. Khadar Vali advises us to consume each of the five Siridhanya in the form of fermented porridge/gruel (AMBALI). Yet another interesting piece of information about the role of Siridhanya shared by Dr. Khadar Vali in curing even dreadful diseases,
inherited health conditions and unfathomable diseases is its ability to regenerate healthy cells.
Our body is made up of trillions of cells of different kinds like the blood cells, bone cells, skin cells, nerve cells, etc. Almost all cells degenerate and regenerate. Of course the lifespan of the cells differs.
For example, the lifespan of red blood cells is approximately 120 days while that of skin cells is anywhere between two and three weeks. Degeneration and regeneration of the cells is a continuous process. Therefore, when right food is taken by an individual, the regenerated cells emerge healthier. As a consequence of consumption of right food, a
state of complete health is established in one's body. Each of the five Siridhanya as mentioned earlier has the ability to cleanse a given set of organs. Sampoorna Arogya Siri will be all ours if all the five Siridhanya are consumed as staple food in a systematic way.
Ambali: No discussion on Siridhanya is complete without a mention of Siri Rice Ambali - The Elixir. Dr. Khadar Vali emphasises that the best form in which Siridhanya should be partaken in order to get maximum benefit is Ambali i.e., fermented Siri Rice porridge/gruel. Our digestive system is not equipped to assimilate all the food that is consumed
and produce the required inputs to carry out the biochemical processes. It is the beneficial microbiome present in our gut that plays a crucial role in nutrient utilization. The more diverse our gut bacteria (beneficial) is the more diverse will be the nutrients available for utilization. The gut microbiome has a tremendous impact on our immune system,
metabolism and production of essential biocompounds. Today, it is the microbial imbalance that is the cause for several nutritional deficiencies such as Vitamin B12 deficiency, irritable bowel syndrome, diabetes, etc. Ambali is a repertoire of prebiotics and probiotics. By consuming Ambali made with different types of Siri rice at least at regular
intervals, we will be able to fortify our gut with diverse microbiota which in turn boost our immunity, eliminate nutritional deficiencies and create healthy environment in our body. Healthy gut means healthy body. Do Siridhanya still need any further justification as 'The Food for the Entire Human Race'? Pakasiri 18 Rytu Nestham Publications3.
SURYA NAMASKARA (KAASHAYA) AND WALKING Since time immemorial Indians have been worshipping Sun God by offering Surya Namaskara and Sandhya Vandana at Sunrise (Pratah Sandhya) and Sunset (Sayam Sandhya). Except for the nocturnal creatures all other forms of life on earth rise a little before sunrise and get ready to welcome the
ever giving Visible God (Pratyaksha Daivam) Surya Bhagawan. The birds start chirping greeting the rising Sun in gratitude.
Plants eagerly wait for the sunrise such that they can start preparing food. It is just the unfortunate humans who fail to realise the benefits of sunrays and shut themselves indoors and forego the bounty. In all magnanimity and benevolence, The Sun God showers His rays in abundance which awaken, energise and heal. In the absence of Sun, all forms
of life on Earth will cease to exist. Dr. Khadar Vali in almost every lecture of his has been making us understand the importance of Surya Namaskara and fifteen minutes of meditation at sunrise and sunset. He says that during the first seven minutes of sunrise and the last seven minutes of sunset, the bright Ochre (Kaashaaya Varna) Sun rays have
amazing benefits on our body and mind.
He explains that when we drench ourselves in the rays from the Rising Sun (at Arunodaya Samaya), biochemical reactions in our body get well regulated. Some of the benefits we derive from these rays are dealt below. It is a common misconception that through consumption of adequate amount of calcium, bone health can be maintained. In the
absence of Vitamin D our body cannot absorb calcium even if it is from the best plant-based source leave alone the over the counter calcium supplements.
Sun's rays alone can help our body produce Vitamin D which is the reason why it is also called Sunshine Vitamin. Thus both Vitamin D and Calcium are needed to maintain bone health.
We may think that the problem of Vitamin D deficiency can be overcome by just popping the supplements. When too much of it is taken by way of supplements, it results in toxicity and damage to several vital organs like the kidneys. In the event of Vitamin D deficiency, Dr. Khadar Vali advises the inclusion of sundried mushrooms twice a week in our
diet. Exposure to the ochre sun rays can boost our immunity too. These rays have a profound impact on our mental health as they boost the production of feel good harmone, Serotonin. Exposure to these rays also corrects and maintains circadian rhythm. Distortions in these rhythms result in mental disorders such as depression, bipolar disorder, etc.
This is the reason why Dr. Khadar Vali emphasizes that no person should forego the opportunity to offer Suryanamaskar at sunrise and sunset. Pakasiri 19 Rytu Nestham PublicationsSkin diseases, heart ailments, diabetes, respiratory problems, anemia and other issues related to blood, nervous disorders, vision problems, etc. get cured gradually by
bathing in these marvellous life giving rays regularly. Who can sanitise us better than the all powerful Sun?
Drying grains, food material, linen and other things in Sun to free them from harmful pathogens/microbes is an ancient practice. Similarly when we humans get exposed to sunrays, all the harmful pathogens that inhabit our skin perish. On the other hand as specified earlier immunity is developed internally in our body on account of exposure to
sunrays. Thus both internal and external sanitisation is achieved by a mere exposure to rays of rising and setting Sun. These are just a few benefits of sunrays that man has been able to identify with his limited perception. There may be many more which are far beyond our comprehension. Bathing in the Divine rays of the Sun can take care of every
organ, every gland, every biochemical reaction in our body from top to toe. Our ancient texts have rightly stated Aarogyam Bhaskaraadicchet meaning one should ask Sun God for health.
Dr. Khadar Vali also stresses on walking as yet another important activity to be carried out as a part of our daily routine during sunrise and sunset. He calls it as Sahaja Yoga. Walking for a minimum of one and a half hours everyday at a stretch helps us use up five to six grams of glucose in our blood. Walking keeps us fit, flexible and healthy. 4.
KASHAYAS - SELECTED LEAF AND OTHER PLANT BASED DECOCTIONS Kashayas suggested by Dr. Khadar Vali are simple plant-based decoctions prepared by boiling certain selected fresh leaves (like tulsi) or bark (like cinnamon) or tuber (like turmeric or ginger) for three to four minutes. These decoctions help us in several ways. They are
Strengthening The Immune System: They work at molecular level in producing antibodies to counter varied diseases. Intake of decoctions of different types of leaves will introduce different types of antigens into the bone marrow where the blood cells are manufactured. Then the antigen specific antibodies are produced by the plasma cells present in
the bone marrow. The more diverse the leaves used for kashayas are, the more diverse will be the kind of antigens introduced and the corresponding antibodies produced. Our body will then be well equipped to fight and eliminate any kind of pathogen be it Dengue, or H1N1 or any new virus. This is how kashaayas help in boosting immune system in a
human body. Eliminating The Metabolic Waste: The phytochemicals and antioxidants present in the leaves of plants like Gongura (Kenaf ), Guava, etc. will directly take part in various biochemical reactions going on in our bodies and aid in excretion of several types of metabolic wastes.
The phytochemicals which are present at micro level, act as catalysts in various metabolic processes. These phytochemicals get released into water when Pakasiri 20 Rytu Nestham Publicationsheated. Eg. Gongura - Protocatechuic acid, Turmeric - Curcumin, Ginzer - Zinziber, etc. Acting As Prebiotics: The plant molecules that get infused into the
decoctions act as prebiotics and provide food and congenial environment for gut microbes to thrive. They in turn produce essential nutrients for our existence.
Many leaves harbour their own combination of microbes. So, when we partake various greens and vegetables we also infuse many symbiotic bacteria into our gut. Intake of Kashaya as the first thing in the morning prepares our entire system to carry out the day's activities in full vigour.
A WORD OF CAUTION : Not all leaves are suitable for kashayas.
Only the ones identified to have medicinal properties, water soluble molecules and non toxic in nature should be taken. 5. GHANA OILS Fats too are an important macro nutrient needed for efficient functioning of our body. Edible oils and ghee are the two sources of fats used in cooking.
Ghee prepared by melting the butter obtained by churning desi cow milk curd manually is known to be the best. What Are Ghana Oils? With the progress in civilization man has gradually evolved the art of extracting oils from locally available oil seeds and started using them in cooking. The best known technique of oil extraction which was in vogue till
about four decades ago is animal driven wooden press. In South India it is the bull driven wooden press (Edla Ganuga in Telugu). The oil extracted thus is the healthiest with all the nutrients intact. The oil is extracted at room temperature, with right pressure at three to four rotations per minute. The whole of the equipment is in wood and hence the
temperature remains normal. Sesame seeds, groundnut, coconut, mustard, niger seeds and safflower seeds are commonly used for oil extraction in India. Unfortunately, the whole of the human race has been weaned away from these wonderful oils by the avaricious corporates. Today, the oil being sold in the market has not a single ingredient that can
do us good. It is refined using harmful chemicals, adulterated with mineral oil or oil from animal carcasses and packed in plastic containers. This is what we are feeding our children in their growing years. Even the oils being sold as cold pressed oils should be avoided as they are expelled with high pressure at high rpm that heats up the oil. Heating
up oil during extraction releases free radicals which are again very harmful. Pakasiri 21 Rytu Nestham PublicationsThis is one of the most important reasons why Dr. Khadar Vali has been encouraging each of us to switch over to bull driven Ghana oils. Use of these oils in cooking helps us in maintaining health. He also suggests the intake of these oils
as remedy to correct certain disorders. Any of these oils can be used for oil pulling once a week. By consuming these oils we will be 6. PALM JAGGERY saving the bulls from entering the slaughter houses. No celebration is complete without a sweet dish. Then what should that On the other hand, the farmer will be one ingredient that adds sweetness
to able to get some additional income the dish be? Dr. Khadar Vali says that it during null season by producing these must and should be the jaggery oils. Farmers' economic status and prepared by cooking the sap from any thereby the village economy will improve. of the trees belonging to Palmaceae family.
Why should only this jaggery be When cooking oils are heated to high used? temperatures, as with deep-frying, they can become oxidized, creating cancer ■ It mainly contains fructose and causing free radicals. This adverse effect hence its consumption does not gets further enhanced when cooking oils lead to blood glucose spikes in non- are reused.
Antioxidants have the ability diabetics. to scavenge the free radicals. ■ Palm trees grow naturally without Turmeric and mustard seeds are any human intervention. They do known for their antioxidant properties. not need any special arrangement Therefore adding a pinch of turmeric or for irrigation. Therefore consumption mustard seeds to oil
before deep frying of palm jaggery does not cause any or sauteing or tempering will reduce the harm to the environment. adverse effect of free radicals to a large extent. ■ Palm jaggery manufacture is carried out by cottage industries in villages. 7. JUNGLE KRISHI When we consume the products that come from villages, the villages Jungle Krishi or
Jungle farming is an become self reliant. The villagers will innovative, environment friendly, no longer migrate to cities in search sustainable farming technique of their livelihood. conceptualized and being practised in his own farm by Dr. Khadar Vali after extensive research and experimentation. He has adopted regenerative More about palm jaggery
is dealt in practices which have negative carbon detail in the coming sections. footprint - the urgent need of the hour and the times to come. As years pass by more and more mouths to be fed get added Pakasiri 22 Rytu Nestham Publicationsup.
Jungle farming with Siridhanya as the staple grain will be the only answer. The key features of this technique are ■ Rain water harvesting to irrigate the farm. ■ Environment friendly yet economically viable cropping pattern. ■ Development of forest in at least one third of the farm. ■ Atavi Chaitanyam, Atavi Sahitam And Atavi Prasadam as the key
inputs. ■ Protecting the farm from chemical pesticides and fertilizers from neighbouring farms. The farm in this method is a self sufficient unit that does not require any inputs from external sources. Anyone interested in learning this amazing farming technique can visit Dr. Khadar Vali's farm and be overwhelmed by the experience of a walk through
the forest in the farm filled will pleasant fragrance emitted by a wide variety of huge trees, sandalwood trees, bamboo clusters and water pools. 8. NATURAL PERSONAL CARE PRODUCTS The personal care products such as the tooth powder, bath powder, comb, shampoo, etc. should be natural and devoid of all chemicals.
Dr. Khadar Vali advises the use of tooth powder made from activated charcoal obtained by charring coconut shells with salt and cloves added to it. Almost every toothpaste available in the market has sugar and chemicals in it which do more harm than good to our teeth. He also suggests the use of neem, pongamia or meswak twigs to cleanse our
teeth and gums. By use of these, all oral health issues can be kept at bay.
Instead of using the chemicals laden bath soaps he advises the use of handmade natural soaps, bath powders, aloe vera gel and natural fibre like sponge gourd fibre for cleaning the body. In the place of commercial shampoos he recommends the use of soapnuts for washing the hair and a wooden comb instead of a plastic comb.
Use of natural products is good for us, for the environment and also the villagers who sell them and earn their livelihood. Pakasiri 23 Rytu Nestham PublicationsB.
PROTEINS - THEIR ROLE AND SOURCES 1. IMPORTANCE OF PROTEIN IN OUR DIET India is home to a wide variety of legumes (pulses, beans and lentils) like no other country in the world. Red gram, green gram, black gram, cowpea, bengal gram, peas, kidney beans, broad beans, horse gram and several others. Since time immemorial Indians
have been sprouting grams and beans such as green gram, horse gram, cowpea, bengal gram and consuming them. For instance Karnataka’s Kosambari, Andhra’s Vadapappu (soaked and marinated sprouted green gram) guggillu, etc., are offered to God as Prasad and served during all auspicious occasions. Sprouted bengal gram and green gram
along with betel leaves, areca nut and fruits are given as return gift to women who attend religious functions or Pujas. We Indians prepare a wide variety of dishes with pulses. Right from Sambar, Rasam, Horse Gram Soup, Dal Chutneys to Vadas, Pakoras, Dokhlas, PuranPoli and so on. A careful observation of our traditional cuisine throws light on
the ancient Indian knowledge on significance of proteins, carbohydrates, fats, etc., in our diet. There is science behind the methods adopted by them in food preparation, preservation and consumption. 2. UNIQUENESS OF SPROUTED LEGUMES (PULSES AND BEANS) Just as how each of the Siridhanya fibre is unique in nutrient composition, the
fibre in each of these legumes too has unique health benefits. For example, the outer layer of sprouted horse gram has capacity to regulate blood sugar levels. The 4% fibre contained in sprouted green gram provides relief from cardiac diseases. The fibre in sprouted turkish gram (Matki in Hindi) has a unique property to strengthen bone marrow. The
outer pink layer of groundnut seeds contains an antioxidant called Resveratrol which has innumerable health benefits. It is especially useful in controlling cancer, has capacity to mitigate age related ailments, provides relief from pains and inflammation, controls bacterial infections and so on. Pakasiri 24 Rytu Nestham PublicationsIt is ideal to
consume the produce that is grown locally in a given season whether it is pulses or fruits or vegetables. God/Mother Nature provides us a wide variety of grains depending upon the weather conditions of a given season and of a given region. By including these diverse foods containing a variety of nutrients in our diet we can stay healthy. 3.
IMPORTANCE OF PROTEIN FOR CHILDREN For healthy growth of children protein intake is a must. They should be given different varieties of sprouted gram. Just a fistful (fist of the child) and not more of one variety of sprouts one day in a week will ensure their healthy growth. They should also be given one laddu/chikki prepared with either
sesame or groundnut using palm jaggery once a week. A Word of Caution Avoid the intake of Soya beans which are a genetically modified beans variety. These seeds contain harmful chemicals which disable the very system involved in blood cell production of our body. Lend a deaf ear to the commercial advertisements which promote that soya beans
are the richest source of protein with 36% protein. Just 6% to 8% of our total food intake in a day (and not more) should be proteins. The diverse pulses grown naturally in our country contain 22% to 26% proteins. Hence soya beans should find no room in our kitchens. Too much of protein in our diet can result in kidney ailments. 4. CONFLUENCE OF
LENTILS AND SIRIDHANYA - FOOD FOR THE GUT To make idlis and dosas, black gram dal (urad dal) and siridhanya batters are mixed and fermented. This whole process imparts innumerable health benefits to the batter. One may wonder what happens to the microbes when exposed to heat while cooking idlis or dosas. The microbes may perish but
would have imparted nutrients into the batter during the process of fermentation. Although there is no refuting the fact that proteins have significant health benefits, not more than two fistfuls of sprouted leguminous grains should be consumed per week. An Important Note: Today, doctors, dieticians, nutritionists, food scientists have been harping
about the importance of proteins in our diet and that they should be taken in large quantities. The so called health drink companies are leaving no stone unturned in misguiding us through their make-believe advertisements that proteins alone are the most crucial component of children’s diet. The intake of the three macro nutrients namely
Carbohydrates, Proteins and Fats should necessarily be in balance. Any imbalance in their ratio will cause ill health. Pakasiri 25 Rytu Nestham PublicationsTwo fistfuls of Siridhanya and half a fistful of lentils are sufficient per day per person. Excess intake of proteins should be avoided as they may result in kidney diseases. 5. WHICH IS THE RIGHT
SOURCE OF PROTEIN? PLANTS OR ANIMALS?
Plants (being autotrophs) make their own food. They absorb the basic elements available in nature and prepare starch and protein. Basic elements in a protein molecule are carbon, hydrogen, oxygen and Nitrogen. Plants are not capable of using nitrogen in its readily available form. For example, leguminous plants (Fabaceae family) depend on
bacteria that reside near their roots in the soil to convert nitrogen into nitrates.
Nitrates absorbed by the plants through the roots facilitate production of amino acids which form proteins. The best protein for humans is the protein obtained from the plant kingdom and not the animal kingdom. Even the purest source of animal protein cannot be compared to plant based protein. Plant based proteins are lower in calories and fat and
higher in fibre and nutrients as compared to animal proteins. In fact human alimentary canal is not designed to digest food from animal sources. Just not that. The social and environmental costs of consuming animal based proteins are extremely high. We are exploiting all the natural resources indiscriminately depriving the future generations of their
share and right over them. According to Dr. Khadar Vali, production of one kilogram of meat costs us a whopping 50,000 litres of water - a very precious natural resource. He has given the following comparison which is clearly an eye opener to all who believe and propagate that animals are the main source of protein to human race. ■ To produce one
kilogram of meat 50,000 L of water is needed while a meagre 300 L of water will suffice to grow one kilogram of Siridhanya (which is a balanced food). ■ One kilogram of meat can be fed to just five people while one kilogram of Siridhanya can be fed to ten people to their heart's content. ■ Using 50,000 L of water, 166 KG of Siridhanya can be grown
which can feed 1,660 people (50,000 ÷ 300 = 166). ■ To feed 1,660 people, 332 KG of meat is needed (as one Kg can be fed to five people). To produce 332 KG of meat we need a whopping 50,000 X 332 = 1,66,00,000 L of water. ■ In short, to feed Siridhanya to 1,660 people we need 50,000 L of water whereas to feed meat to the same number of
people 332 times more water i.e. 1,66,00,000 L of water is required. What a water guzzling source of protein is Meat! Pakasiri 26 Rytu Nestham PublicationsOn the one hand we have Siridhanya, legumes and other wonderful plant-based sources of protein which are light on the environment (with negligible carbon footprint) and on the other hand we
have animal-based proteins, the production of which has an adverse impact on the environment with very high carbon footprint. How wise is it to depend on animal kingdom as a source of food? Let us not cut the branch which we are sitting on. Our greed should not deprive our posterity of fulfilling their need. 6. PHYTIC ACID Food grains may be
classified into Monocots and Dicots. It is a good practice to soak any type of grain before cooking or consuming it in any form.
The five Siridhanya, finger millet, pearl millet, Sorghum, etc., are the monocots which are our cereals and are a rich source of complex carbohydrates. However, they contain a small percentage of protein. These grains need to be rinsed and soaked well. The micro nutrients present in these grains leach into the water in which they are soaked.
Therefore that water should be used up for cooking and not discarded. Even when millets like Ragi, Jowar or Bajra are soaked for milk extraction, the water in which these grains are soaked may be used up during milk extraction. Protein rich dicot seeds such as the pulses and oil seeds when soaked in water, certain natural chemical substances like
Phytic acid leach into the soaked water.
These are actually essential for the sprouting of the seeds. Several studies have found them to impair the ability of our digestive tract to absorb micronutrients. It is therefore very essential to discard the water in which these seeds are soaked.
The water in which dals are soaked before cooking, the water in which dals like urad dal are soaked for grinding, the water in which sesame and goundnuts are soaked before milk extraction must and should be discarded. C. CALCIUM IN DAIRY MILK - A MYTH IS MILK A COMPLETE FOOD?
The Almighty has endowed all female mammals with a marvellous process of lactation (milk secretion) post pregnancy to enable them nourish their new borns. Milk may be defined as an 'unstable liquid that is produced by female mammals to be fed into the mouth of the baby directly from its mother's breast'. The first milk called as Colostrum
produced by mother immediately after delivery, contains not just nutrition but also immune cells and antibodies which strengthen the immune system in the new born baby. The nutritional requirements constantly change as the child is growing. The nutrient composition of the breast milk too constantly changes in accordance with the baby's needs. It
may be observed that the composition of the breast milk secreted at birth is Pakasiri 27 Rytu Nestham Publicationsfar distinct from that secreted in subsequent stages of baby's growth. What an amazing arrangement has God set up in a mother's body! A mother's milk acts as complete food just for her baby and none else. If a mother has a two year
old child and a new born one, her milk is meant for the new born and not the older child. Similarly a cow's milk is meant for its calf alone and not us the humans. The growth process of a calf is glaringly different from that of a human child. Then how can cow's milk be beneficial for our children? It will cause more harm than good. In normal humans
the enzyme that aids digestion of milk stops being produced between two and four years of age. The nature itself indicates that we do not need milk after we turn three or four years old. The so called food scientists, nutritionists and doctors have propagated enough and more a dangerous myth that 'Milk is a complete food'. Even the most illiterate
people living in remote villages have come to strongly believe that milk is essential. The dairy industry has multiplied the production of milk by injecting steroids and oxytocin to the bovine creatures. New breeds that yield large quantities of milk have been evolved. The scientists proudly call this as 'White Revolution'. They are blind to all the havoc
that milk and milk products are causing to the health of the whole of the human race. Almost all the women today suffer from some health issue or the other caused by hormonal imbalance due to milk consumption. Girls are experiencing menarche at a very early age of nine or ten instead of thirteen or fourteen. Dr. Khadar Vali through his
experimentation and empirical studies has been successful in figuring out that the main cause for hormonal imbalance is milk consumption.
It has been observed that by merely giving up the consumption of milk, several patients got relief from 90% of the hormonal imbalance issues. WHERE DO WE GET CALCIUM FROM, IF NOT FROM MILK? One litre of milk contains 980 mg of calcium of which, our body can absorb just 180 mg. On the other hand milk made from 100 g of soaked
sesame seeds contains one gram (1000 mg) of calcium. Our body absorbs the whole of it. Our digestive system is designed for absorbing nutrients from plant-based foods. Therefore, milk extracted from coconut, sesame seeds, pearl millet, peanuts, etc is essential for the ideal growth (physical and mental) of children. The milk from these sources is
rich not only in calcium but also several micro nutrients. Consumption of curd and buttermilk made from plant-based milk gives us adequate quantity of vitamin B12. Curd and buttermilk made from the milk of desi cow is also good. Dairy milk as such is not good. However, fermentation process in the making of curd removes all the harmful elements
in the milk. Pakasiri 28 Rytu Nestham PublicationsD. Dr. KHADAR VALI’S TIPS ON COOKING OILS Refined oils should be barred from entering our kitchens. Consumption of food prepared with such oils can cause havoc to our health.
The best oils for cooking are the ones extracted by using bull driven wooden press (ghani). These oils should be stored either in glass, ceramic or stainless steel containers.
For deep frying (Poori, Samosa, Pakodas, Papad etc) coconut and safflower oils are the best. Peanut/groundnut oil may also be used. When oil is heated during the cooking process, sometimes cancer causing free radicals get generated. In order to scavenge them, Dr. Khadar Vali has advised us to adopt the age old Indian practice of adding a few
seeds of mustard or turmeric powder when the oil is heated as they have antioxidant properties. For preparing pickles, chutneys or spicy curries sesame oil may be used to enhance their flavours. In fact pickles made with sesame oil and mustard oil remain fresh for longer time. For all regular dishes like dals, sambars and curries peanut oil may be
used. Niger seeds are one of the best gifts of Nature to mankind. Oil extracted from these seeds is very nutritious and must definitely find place in our kitchens. This oil has unique flavour and aroma that go well with Pulihora and some of the sweet dishes. In ancient temples naivedya like Sweet Pongal, Laddu were made using niger seed oil. No
chemical preservatives are added to these oils during extraction so they have a shorter shelf life.
It is better to buy oils sufficient for a month or two. One to one and a half litres of oil is adequate per person per month. Children can take a little more. E.
IS IT POSSIBLE TO LIVE WITHOUT SUGAR? ARE THERE ANY NATURAL SUBSTITUTES TO SUGAR? Sugar/jaggery prepared from sugarcane is one of the primary causes of all the dreadful and chronic diseases that mankind is suffering today. Their consumption is the main reason for glucose imbalance in our system. Sugar consumption has become
a very harmful addiction ruining the whole of the human race. Thanks to the attractive advertisements aired by the soft drinks manufacturers luring the people and drawing them into the 'World of Disease'. A question that immediately arises in our mind is 'weren't our ancestors consuming sweet dishes?' If yes, which sweetening agents were they
using to add sweetness to their food preparations? The answer to this was given by Dr. Khadar Vali. Since time Pakasiri 29 Rytu Nestham Publicationsimmemorial Indians were preparing (cooking) jaggery with the sap collected from the trees of Palm family which grew in their respective regions.
In the south it was predominantly Palmyra palm while in the north of our country it was the Date Palm. Fishtail Palm sap too was used in several pockets of the country. DISTINCTION BETWEEN PALM JAGGERY AND SUGAR Mainly four types of palm trees are used in jaggery preparation. They are Palmyra Palm, Date Palm, Fishtail Palm and
Coconut Palm. Of the four, the first three have been identified to be the best by Dr. Khadar Vali. During the season of inflorescence, an incision is made near the kernels on the palm trees and a clay pot is tied to the tree such that the sap from the incision gets collected in the pot. This sap (unfermented) is then collected before sunrise and boiled until
it forms a thick syrup and poured into moulds. On cooling it solidifies into jaggery. On the other hand jaggery from sugarcane is prepared by boiling juice extracted from sugarcane. Palm jaggery (all the three varieties) is mainly made of fructose. Fructose is a cousin of glucose and is sweet in taste. But to provide energy it is glucose that is burnt by
oxygen and not fructose. Fructose does not get converted into glucose immediately after its consumption. It is first carried into the liver and after undergoing several bio chemical processes, just 40% to 50% of it gets converted into glucose. This is the reason why the person who consumes palm jaggery is not at danger of getting a sugar shock. On the
contrary, the jaggery made from sugarcane juice is very high in glucose content. Hence, within minutes of its consumption glucose gets flooded into blood resulting in harmful health consequences.
This is the reason why palm jaggery is far better than sugarcane jaggery. All the three types of Palm Jaggery have exceptional power to enhance our body's immunity. They are rich in antioxidants and micro nutrients such as iron, manganese, magnesium, etc. They have a unique capacity to strengthen the bone marrow in young children within six
weeks of their Pakasiri 30 Rytu Nestham Publicationsconsumption and thereby enhance their immunity power. On the other hand, by feeding your children with sugarcane jaggery, you will be transforming your children's body into a disease haven. Diabetics can consume palm jaggery if their HbA1c is less than eight.
Never ever take resort to natural sweetener like stevia or any artificial sweeteners available in the market to please your sweet tooth. Artificial sweeteners cause havoc in our system while Stevia (leaf extract) though natural should not be consumed on regular basis. Sugarcane cultivation is a water guzzling activity. Palm trees grow effortlessly. They
do not need any irrigation facilities. We have been greedily using up the resources meant for the generations to come.
A permanent shift of the society from sugarcane jaggery to palm jaggery will have an enormous positive impact on the environment. We will be saving our water resources. We are too late. Nevertheless our posterity will be able to inherit a world with clean environment and adequate natural resources if we wake up at least now. Shift to palm jaggery
helps a great deal in providing livelihood to the rural folk with small/no means. Instead of depending on Government or some entrepreneur for employment they can set up palm jaggery producing micro enterprises with meagre investment. It gives them self esteem and self reliance.
Sugar industry on the other hand is a centralised one and all the profits pour into a few hands. It does not help the rural folk except for reducing them into labourers. Thus a shift to Palm jaggery restores health of human race, environment and village economy with no burden on public exchequer. F. SIGNIFICANCE OF PICKLES IN INDIAN CUISINE
Pickles have been occupying an important place on Indian platter since centuries.
It is no exaggeration to say that there is not a single Indian whose mouth fails to water by the very sight of pickles. Pickle is one of the very few items on our food menu which is both tasty as well as healthy if consumed in limited quantity. People of all regions in India have the tradition of making pickles with almost all vegetables/fruits that are sour in
taste. These pickles contain Alpha Hydroxy Carboxylic Acids, Gallic Acid, Protocatechuic Acid and such others. These acids aid in controlling and eliminating disease causing agents and rejuvenate our digestive system. Tamarind pickle is loaded with Tartaric Acid while Gooseberry pickle is rich in Ascorbic Acid. Lemon and Citron pickles contain Citric
Acid whereas Oxalic Acid is found in Tomato pickle. Mango pickle has Gallic Acid and Kenaf/Roselle (Gongura in Telugu & Pitwaa in Hindi) is a rich source of invaluable Protocatechuic Acid. All the above mentioned pickles although have sourness in common, they have distinct flavours and offer diverse health benefits. Tartaric Acid, Ascorbic Acid,
Citric Acid Pakasiri 31 Rytu Nestham Publicationsand Oxalic Acid fall under the category of Alpha Hydroxy IN WHAT QUANTITY Carboxylic Acids. These act as anti oxidants and also SHOULD PICKLE BE possess a unique property of eliminating unnecessary TAKEN? and disease causing cations. These acids act as 'chelators'. Protocatechuic Acid
which is abundantly Doctors have been available in Kenaf (Gongura/Pitwaa), is a stabilised misguiding the human chemical. Its chemical properties remain intact despite population against the being subject to different cooking processes like frying, consumption of pickles boiling, cooking, etc.
It offers an efficacious remedy stating that they cause (RamaBana) for all gynaecological disorders. It is due to hypertension. This is sheer this unique quality of Kenaf that Dr. Khadar Vali has misconception. Our body constantly been advising women to take this Kashaya for needs sodium and their gynaecological issues. potassium. Though pickles are
good for health they PRECAUTIONS TO BE TAKEN IN MAKING PICKLES should be consumed in very small quantities (about a Utmost care must be taken while making pickles to teaspoon). However persons ensure that they stay fresh for at least a year and do not with hypertension should get spoilt. limit their salt consumption. ❖ They should be
prepared in a clean environment devoid of moisture. ❖ The containers, knives, and all the ingredients of the pickles should be dried well in the sun. ❖ Sea salt, turmeric powder, fenugreek seed powder, mustard powder, red chilli powder and such other ingredients which act as natural preservatives should be added in adequate quantities. They
protect the pickle from the onslaught of harmful microorganisms. ❖ Only bull driven wooden ghana oils should be used.
South Indians generally use gingelly/sesame oil or groundnut oil while the North Indians use mustard oil. ❖ Artificial chemical preservatives should never be used in pickle preparation.
❖ Pickles should always be stored in ceramic or glass containers and never in plastic containers. By using plastic for storing food items we will be inviting cancer causing agents into our body. ❖ Use of ginger, garlic, asafoetida, pepper, etc., makes the pickles flavourful. In addition to the pickles that are traditionally made, good connoisseurs can use
their sense of taste and creativity and make pickles using vegetables like cauliflower, carrot, bittergourd etc., by adding some sour natural ingredient such as tamarind, lemon or mango. Pakasiri 32 Rytu Nestham PublicationsDr. KHADAR VALI'S ADVICE TO THE YOUTH Young Indians should learn to make these wonderful and health giving pickles.
Never buy pickles being sold in the market as they are made in unhygienic conditions, using artificial chemical preservatives to enhance their shelf life and are stored and packed in plastic containers. Make it a practice and a habit to make pickles with the fruit/vegetable available in each of the seasons and carry on our ancient and unique tradition of
pickle making. G. GREENS, VEGETABLES AND FRUITS THE RIGHT WAY TO CONSUME VEGETABLES AND FRUITS Vegetables may broadly be classified into four categories. They are a) Gourds (Bottle gourd, Ash gourd, Pumpkin, Cucumbers, etc.) b) Tubers (Potatoes, Radish, Carrot, Beetroot, etc.) c) Legumes (French Beans, Cluster Beans,
Cowpea, Peas, etc.) d) Miscellaneous (Brinjal, Okra, Cabbage, Cauliflower, etc.) We are used to combining two or three vegetables to prepare a dish. Dr. Khadar Vali advises us not to combine and cook any two or three vegetables belonging to the same family/category. For example, carrot and potato should not be combined to make a curry. Not just
that. We should avoid eating two different vegetables belonging to the same family in a given day. No two types of green leafy vegetables should be combined in a dish. One vegetable from each family can be combined and cooked. For example, brinjal, potato and peas can be combined. However, certain vegetables like onion, tomato, garlic, ginger,
etc which form important taste enhancers in our everyday cooking may be exempted from this rule as they are used only in small quantities. In a given day only one type of fruit should be consumed. Only when a given fruit is consumed in adequate quantity will our body be able to derive all the nutrients that it provides. It is not right to mix several
fruits and consume them as fruit salad. By doing so we fail to get nutrients adequately. WHY SHOULD VEGETABLES AND FRUITS BE CONSUMED? The whole of our alimentary canal (from mouth to anus) is inhabited by millions of beneficial microbes which create healthy environment in our body. Their presence is crucial for maintaining a balance
in our system. Hence there is every need to maintain Pakasiri 33 Rytu Nestham PublicationsHOW SHOULD THE FRUITS AND VEGETABLES BE CLEANED? Today, approximately ninety percent of the fruits and vegetables available in the market have residues of harmful pesticides sprayed during their cultivation. Consumption of such fruits and
vegetables has been causing dire health consequences. To mitigate the ill effects of these harmful chemicals (pesticides, herbicides) on human health, Dr. Khadar Vali has suggested a simple and practical tip. The tip is to immerse the vegetables and fruits to be consumed for the day, in a bowl / pail filled with diluted tamarind solution for about fifteen
minutes.
Due to this process of cleaning, the tartaric acid in the tamarind solution reduces the adverse affects of harmful chemicals considerably. They should then be cleaned with structured water. To prepare tamarind solution, a lemon sized (about 30 g) ball of tamarind fruit should be soaked in water overnight. The tamarind pulp may be extracted the
following morning and added to three litres of structured water. This solution can be used throughout the day. a congenial atmosphere in our alimentary canal for their existence. This atmosphere can be created by consuming a wide variety of fruits and vegetables. The fibres in them act as prebiotics. The more diverse the fruits and vegetables
consumed is, the more diverse will be the microbiome in our gut. It is the microbiome that provides us with all the nutrients required. It must be remembered that the vegetables and fruits that we consume do not directly give us all the nutrients required.
If one has to get all the nutrients from vegetables, eighteen kilograms of leafy vegetables and about 4.5 kilograms of vegetables should be consumed per day. Is this possible? Indiscriminate use of antibiotics is eliminating all the microbiome in our gut and thereby causing Microbial Imbalance. This is the cause for our poor immunity levels.
ARE DRY FRUITS BENEFICIAL FOR OUR HEALTH? Dry fruits are very rich in fats. Dry fruit consumption is not essential for the climatic conditions prevailing in our country (India). To enhance their shelf life, they are drenched in chemical preservatives and dried. As a result their consumption causes more harm than good. Dates from some sources
are smeared with sugar syrup before they are dried. Such dates should not be Pakasiri 34 Rytu Nestham Publicationsconsumed. In some regions where cashews are grown, Endosulfan, an extremely toxic insecticide is sprayed aerially. This chemical has a very adverse impact on human health and environment. Due to all the above mentioned reasons
Dr. Khadar Vali is discouraging people from consuming dry fruits. Occasionally the dry fruits which are cultivated in natural and nontoxic environment (i.e. organic dry fruits) may be consumed. Why should we (Indians) consume dry fruits when micronutrient rich peanuts, sesame, coconut, pumpkin seeds, melon seeds, etc. are grown and are easily
available in our country?
They are rich in several micronutrients. By consuming these we, as well the farmers who produce them will stand to benefit. Likewise, people living in different parts of the globe should consume what is grown naturally in their respective countries. WHICH FRUITS ARE THE MOST BENEFICIAL TO US? Fruits that grow naturally on this planet are
meant not just for human race but also for several species of animal kingdom like birds, monkeys, elephants, etc. Only the fruits that fall on the ground after they are fully ripe and the fruits that can be reached by us easily are meant for us. 'One kind of fruit a day' is what Dr. Khadar Vali advises.
It is not right to consume two or three kinds of fruit in a day or eat them as mixed fruit salad.
Fruits ripened artificially using harmful chemicals should be totally avoided. It is ideal to consume the fruits naturally grown in a given season in our region. For example, fruits like Strawberries and Kiwi that do not grow naturally in our country may be avoided. Guava is a powerhouse of nutrients endowed with amazing health benefits. It is rightly
called Amrit Phal (Fruit of Ambrosia). Custard apple is a rich source of calcium and is very useful for those with calcium deficiency. Passion fruit is a unique fruit that has the capacity to calm the nervous system and provide relief to people suffering from anxiety. Decoction/Kashaya/Kadha prepared with plantain fruit grown and ripened naturally helps
people suffering from insomnia get a good night's sleep. Diabetics too can consume locally grown fruits in moderation if they have adopted Siridhanya as their staple food and have their HbA1c less than or equal to eight. Pakasiri 35 Rytu Nestham PublicationsH.
TASTE ENHANCERS 1. SALT Common salt (Sodium Chloride) just doesn’t add flavour to your food, it also provides essential minerals that are needed for important body functions.
Salt as such cannot cause Hypertension. Hypertensive people should restrict salt intake.
It is just not possible for any person to consume excess salt.
It is an age old practice all over the globe to use it as a food preservative. The iodised free flowing salt available in the market should be avoided at all costs since harmful anti-caking agents are added. The salt that absorbs water when left in the open is the right kind of common salt fit for use in food. The following three types of salt may be used. Non
iodised, unrefined common sea salt is what should be used in cooking and preparation of pickles. Brown salt harvested in Sanikatta village near Gokarna (Karnataka) which is non refined natural salt can also be used. Himalayan rock salt if procured from reliable sources can be used occasionally. 2. SOURING AGENTS Can natural souring agents be
used in cooking? If yes, is there a limit to the amount of these agents that can be consumed by a person per day? We Indians use several natural souring agents in our cuisine depending on the region to which we belong. For example, South Indians use tamarind fruit as an essential souring agent while the North Indians use Amchoor (dried mango
powder) liberally on a regular basis. Ati Sarvatra Varjayet Dr. Khadar Vali in almost all his lectures advises that no single fruit/vegetable/grain should be consumed in excess or at a stretch for several days in a row. Souring agents are no exception to this. He suggested that one individual should consume not more than three to four grams of one or
two souring agents in all per day. (For example, in rasam or sambar we may use both tamarind and tomatoes. Both put together the intake per person should be limited to three to four grams).
Citrus fruits like lemon, mango, tomato, gooseberry, tamarind fruit, green sorrel, kokum, etc are some of the common natural souring agents used. Dr. Khadar Vali advises us to keep changing the souring agents that we use in our cooking. He says it is ideal to take them in rotation. Each of these is rich in a certain acid. For example, Pakasiri 36 Rytu
Nestham Publications● Tomato is rich in oxalic acid, ● Citrus fruits like lemon are loaded with citric acid, ● Gooseberry has ascorbic acid in abundance, ● Green sorrel (kenaf/roselle) has an amazing acid called protocatechuic acid ● Tamarind is rich in tartaric acid while ● Mango has gallic acid. He says, that it is ideal to take all these souring
agents in rotation as each of them has a unique health benefit. I. HOW & WHEN TO DRINK WATER? Dr. Khadar Vali suggests that we must drink approximately two litres of water. We should drink water just to quench our thirst. One need not drink three to four litres of water per day. Physical exercise and sweating leads to exertion. One should
drink water at such times. Some people have the habit of drinking boiled and cooled water or warm water all the time as it is devoid of harmful microbes.
This practice is good when we are sick. But making it a daily habit brings down our immunity level. Drinking clean structured water kept at room temperature helps to improve our immunity. Structured water can be obtained by placing a copper plate in a mud/steel pot for seven hours or overnight. This water may be used for drinking and cooking
purposes.
Copper plate helps in removing viruses, harmful microorganisms and plastic nano particles. Best structured water can be obtained by adding two crushed dried drumstick/moringa seeds to a pot of water along with copper plate/sheet. NOTE: Copper plate should be cleaned everyday using tamarind/lemon/tomato and salt. Pakasiri 37 Rytu Nestham
PublicationsUTENSILS/ CONTAINERS TO BE USED FOR DIFFERENT PURPOSES ✦ Earthenware is the best for cooking Siri rice and gruel/porridge. In case of its non availability stainless steel cookware may be used. However fermentation of porridge for Ambali must and should be done only in earthenware. ✦ Iron/cast iron pans must be used for
making dosas and rotis. ✦ Brass, bronze and iron utensils should not be used for cooking sour dishes. ✦ Copper pots/utensils should be used only for storing water and not for cooking food. ✦ Aluminium vessels, cans, pots, etc. should not find place in the kitchen.
Do not use aluminium wraps or disposable containers for packing food. Aluminium is very harmful for health and therefore should not come in contact with food we eat. ✦ Dr. Khadar Vali says do not stick to non-stick cookware. The non-stick (Poly tetra fluoro ethylene) coating is extremely harmful to our health. Discard them immediately and protect
your health. ✦ Salt and tamarind can be stored in ceramic, glass or stoneware containers. ✦ Pressure cookers especially the aluminium ones should be avoided. Pressure cooking is not good as the nutrient content of the food is lost to a large extent. ✦ All plastic (including virgin/ food grade) lunch boxes, water bottles, disposable plastic spoons should
not be used. By using them we will only be inviting cancer. ✦ Storing cooked food in the refrigerator should be avoided to the extent possible. Freshly cooked food is the best food for us and our family. Too cold or too hot food should be avoided. Pakasiri 38 Rytu Nestham PublicationsTHE DAILY ROUTINE LAID DOWN BY DR. KHADAR VALI IN LINE
WITH THE IDEAL LIFESTYLE ADVISED BY HIM ■ ‘Sarve Janaah Sukhino Bhavantu’ (May all forms of life enjoy the state of well-being) is the essence of the lifestyle advised by Dr. Khadar Vali. We being part of Nature, should lead a life that doesn’t burden or harm Her (Nature) in any way. This alone will result in the well-being of the millions of
living beings (including mankind) that inhabit and belong to Mother Earth. Only then will the Environment be able to function efficiently. ■ Arise at least fifteen minutes before sunrise and cleanse your mouth and teeth with tooth powder made with active charcoal. At least twice a week use twigs of Neem or Pongamia or Meswak to clean your gums
and teeth. ■ It is ideal to use either lukewarm water or water at room temperature for bath and not hot water. ■ At dawn look into the ochre (Kaashaayam) rays that emerge from the rising Sun which have a positive impact on the bio chemical reactions in our body. With gratitude pay obeisance to Sun God and meditate for ten minutes.
■ Then walk for 75 minutes at a stretch at your own pace. ■ Drink Kashaya (made with structured water) prescribed for your health condition on empty stomach.
Ensure that it is either at room temperature or lukewarm. ■ Half an hour after the intake of Kashaya, take in the oil (extracted using bull driven wooden press) that is prescribed for your health condition. ■ Half an hour after taking oil, breakfast made of Siridhanya can be taken. Please ensure that the same Siridhanya variety is used throughout the
day. The ones who wish to follow this lifestyle must necessarily give up non- vegetarian food, eggs, rice, wheat, maida (all purpose flour), sugar, milk, tea, coffee, refined oils and dry fruits. ■ It is ideal for those who are forty years of age and older to restrict to two meals a day (morning - night). If required they can take seasonal fruit and diluted
buttermilk made with milk of native cow/ sesame/coconut/groundnuts/safflower in the afternoon.
■ If possible even in the evening try to walk for forty-five minutes to one hour, look into the ochre rays of setting sun and meditate for ten minutes. ■ In the evening too, drink the same Kashaya as taken in the morning. Give a gap of half an hour after Kashaya and then have dinner. Dinner should be had at least 90 minutes before going to bed. ■
Sleep in pitch dark bedroom.
Avoid usage of devices with screens such as mobiles, laptops, tablets, etc., in the bedroom. Place a bucket/tub of water in the bedroom to counter the drop in humidity level on account of usage of air conditioners and fans. ■ Make it a practice to spend at least sometime everyday in nature, moving amidst trees and plants. Mould and sensitise your
children/grand children in such a way that caring for plants, animals and environment becomes their inherent nature. Children follow their elders. ■ Every family should inculcate the habit of growing at least green leafy vegetables in their balconies or backyards. As a result even children will start loving plants and caring for the environment right
from a tender age. ■ It is good to discuss on useful topics with co-travellers during our journeys. We can share what little knowledge we have with them and acquire useful information from them. ■ Spend at least half an hour everyday in activities that benefit others. ■ Adoption of this daily routine will result in our well being and also the well being
of generations to come. It causes revitalisation, rejuvenation and regeneration of the environment of our Planet.
Pakasiri 39 Rytu Nestham Publications1. FOODS WE SHOULD CONSUME & AVOID FIT FOR CONSUMPTION (✓) UNFIT FOR CONSUMPTION (✕ ) GRAINS Everyone should eat Siridhanya - the positive grains. All types of Paddy Rice, Neutral grains like Finger Millet (ragi), Pearl Millet, Wheat, Soya Beans, Sweet Sorghum(jowar), Corn etc can be
consumed by Corn should be avoided.
people who are not having any health issues. All dicot grains that are not genetically modified can be consumed as well by all. OILS/ Oils extracted from bull driven ghani like sesame oil, Oils extracted using machinery GHEE coconut oil, groundnut oil, safflower oil, niger seed oil and all types of refined oils should not be used.
and mustard seed oil can be used. Homemade ghee extracted from A2 cow milk-curd (desi All types of ghee available in cow milk) can be taken. Its good for growing children. stores. SALT Dr. Khadar Vali advises the use of sea salt on a regular Salts made in food factories, basis. Other natural salts such as the rock salt (from iodised salt. different
sources) and black salt may be had occasionally to add specific flavours to the food. SWEETE Palm jaggery, Indian date palm jaggery, Kithul One should avoid Sugarcane NERS jaggery and the Kalakanda extracted from the above jaggery (including organic jaggery's. jaggery), sugar, honey sold in markets, artificial sweeteners. DRY All seasonal fruits
that are grown naturally like Guava, Fruits that are grown in FRUITS, Mango, Banana, Custard Apple, Jackfruit, Jamun artificially created environment, FRUITS (Syzygium cumini), Passion Fruit, Sapota, Papaya, etc. dry fruits, dates, fruits imported from other countries.
VEGETA All types of locally and naturally grown vegetables All vegetables imported from BLES and leafy vegetables should be used as explained in foreign countries and genetically modified varieties. the book 'PAKA SIRI'. SNACKS Laddoos made from sesame, coconut, groundnut can All types of bakery foods, chocolates, noodles, instant be taken as
snacks. All the sweets and savouries foods, ice creams. Food items made using Siridhanyas, whole pulses preparations made from maida, sago, such as chaats etc. vermicelli, semolina should be avoided. BEVERA Milk extracted from finger millet, sesame seeds, GES coconut, groundnut. Cold drinks and the so called health drinks like Horlicks,
Buttermilk, lassi made from the curds of above milk. Complan etc. Curd and buttermilk made from desi cow milk (A2 milk), coconut water. NON-VEGETARIAN: There is not a single entity in non-vegetarian category that is fit for human consumption.
Human digestive system is not designed for non-vegetarian food. Killing and consumption of flesh of innocent creatures like cows, sheep, hens, etc., and aquatic animals like fish, shrimps, etc., will only cause havoc to our health. Hence these don’t find place in our food chart. No smoking - No liquor Pakasiri 40 Rytu Nestham PublicationsRIGHT FOOD
AT RIGHT AGE (FOOD FOR CHILDREN) It is very important to introduce the baby to this food and lifestyle right from its journey in the mother's womb. The foetus will then develop into a healthy baby. The baby should be breast fed by its mother till it is nine months old. The parents especially the mother should strictly adhere to the food and lifestyle
suggested by Dr. Khadar Vali to ensure that the child receives all the right nutrients from mother's milk. Plant-Based Milk: The baby can then be introduced first to coconut milk and then sesame milk in a diluted form. All other plant- based milks such as pearl millet milk, ragi/finger millet milk, sorghum milk, safflower seed milk, groundnut milk etc.
can be given subsequently. One week one variety of milk may be given. All the other information regarding milk extraction and dilution are dealt in plant-based milk section on page no. 158. Sapta Patra Kashayas For Immunity: To help the children build/rejuvenate their immunity, Sapta Patra (Seven Leaf ) Kashayas should be given to them once in six
months after they turn nine months old. Food: i) Siridhanya: All the five siridhanyas should be fed to the children for their optimal growth. Initially they should be given as porridge/soft gruel. Siridhanya should be introduced in the following order for a period of five weeks. Thereafter give them each of the five millets two days each and repeat the
cycle preferably in the same order. Little millet Kodo millet Barnyard millet Foxtail millet Browntop millet Feed them Siridhanya Ambali for one meal a day. ii) Sprouted legumes such as green gram, cowpea, bengal gram, groundnuts, etc. provide essential micro nutrients along with proteins to children. How should they be given to children? Dr.
Khadar Vali suggested the right way to consume sprouted legumes. Pakasiri 41 Rytu Nestham PublicationsMix just two teaspoonfuls of any one variety of the above mentioned sprouts (once in a week) with a teaspoonful of fenugreek sprouts. Steam for 4 to 7 minutes and then temper them. The children may be served these at breakfast. That means
every week the type of legume used for sprouting changes but fenugreek seed sprouts remains constant. iii) Greens, Vegetables and Fruits: Ensure that any one kind of green leaf vegetable (like amaranth, sorrel, fenugreek leaves, mustard greens, etc,), one kind of vegetable (like beans, ivy gourd, cucumber, ash gourd, carrots, etc) is included in
every meal. Dr. Khadar Vali says that a child should have eaten all the varieties of greens, vegetables and fruits grown locally during each of the seasons by the time he reaches seven years of age. It strengthens the child's immunity. Regular intake of fruits locally grown too is very important. iv) Snacks: The children should also be given sesame (til),
coconut or peanut laddu/chikki made with palm jaggery. Avoid giving milk on those days that laddu is given. Any snacks prepared with siridhanya too can be given to children.
Mental Development - Parents Role ✦ Development includes mental and emotional progress along with physical growth. For this Dr. Khadar Vali advises parents and elders at home to follow the right lifestyle. ✦ Train the children to rise at sunrise. ✦ Help them spend at least an hour each day in Nature (Prakriti) and gardening.
Let them learn to grow two or three easy-to-grow plants at home. Only then they will understand the value of clean and green environment. ✦ Ensure that the children get adequate physical exercise. ✦ Make them experience the joy of sharing and giving. ✦ Inculcate in them the habit of helping elders at home. Parents must definitely spend time with
their children everyday. Children learn from what we do and not what we say. Parents should be very cautious about their own behaviour. Pakasiri 42 Rytu Nestham PublicationsINTRODUCTION TO RECIPES FOOD MATH 1 CUP = 180ml 1 tablespoon = 15ml 1/2 CUP = 90ml 1/2 tablespoon = 7.5ml 1/3 CUP = 60ml 1 teaspoon = 5ml 1/4 CUP = 45ml
1/2 teaspoon = 2.5ml All the recipes are made using structured water, sea salt and bull driven ghani oils.COOKING TIPS 1. For cooking a cup of Siri (millet) Rice, we need anywhere between two to three cups of water depending upon the quality and type of siridhanya used. 2. Aged Siridhanya require more water when compared to the new grains. 3.
Addition of a spoon of desi cow ghee or any bull-driven ghani oil while cooking Siri Rice makes it fluffy and grainy. 4.
Cooking Siri Rice in mud pots enhances its taste and nutrition. 5. A little salt may be added to Siri Rice to enhance its taste. 6. For rice dishes that require cooked rice to be grainy and separate, in addition to adding oil at the time of cooking, spread the cooked siri rice in a wide plate before further processing it. 7. For Dosa recipes, the ratio of
skinned black gram to siridhanya has to be 1:4. 8. For crispy dosas, use Foxtail Millet or Kodo Millet.
For soft dosas, use Little Millet or Barnyard Millet. 9. Siri Beaten Rice (Millet Poha/Flakes) is also available now. Millet Poha of the same variety may be added while making Siri Idli/Dosas. 10. If millet poha is not available, cooked siri rice of the same millet may be added towards the end of grinding the batter. 11. Idlis may be made using siri rava.
Add 3 cups of rava to 1cup of skinned black gram. They have to be soaked separately. 12.
Store bought rava needs six to eight hours of soaking while homemade rava needs just two to three hours of soaking. 13. Iron cookware should be used for preparing dosas, chapatis and for any deep fried recipes. 14. Use thick iron tawa for making dosas. To prepare the pan for making crispy dosas spread two or three tiny dosas before proceeding to
spread bigger ones. 15. By rubbing the iron dosa tawa with half cut onion or potato will make the tawa non- stick. 16.
When cooking oils are heated to high temperatures, as with deep-frying, they can become oxidized, creating cancer causing free radicals. Therefore, adding a pinch of turmeric or mustard seeds to oil before deep frying or sauteing or tempering will reduce the adverse effect of antioxidants to a large extent. Pakasiri 44 Rytu Nestham
PublicationsSIRIDHANYA (MILLET) FLOUR AND RAVA PREPARATION AT HOME ✦ Multigrain recipes should be avoided at all cost. ✦ To make siri flour or rava the millet should be soaked for six to eight hours and then dried in sun for atleast two days. ✦ Rava can be made at home either by using mixer grinder or a mill stone. To get fine flour the
grain has to be milled at commercial flour mills. ✦ Instant dosa, rotis, thapilent, bajji, pakora, murukku, laddus etc may be prepaed using Siridhanya Flour. ✦ Upma, khichdi, halwa, idli etc may be prepared using Siridhanya Rava. NOTE: ✦ The grains must be soaked in water just adequate to immerse the millet ✦ The water in which the siridhanya are
soaked should not be discarded. It can be used for cooking of sambar, rasam, dal, gruel, ambali etc. ✦ Just one or two millets may be soaked per day to avoid wastage of water in which the millet is soaked. ✦ Skinned black gram flour can be made just by wiping it with a dry cloth. ✦ Dosa, Murukku, Chapathi, Puri etc., can be prepared by combining
millet flour and skinned black gram flour. ✦ It is enough if the rava and flour made from presoaked grain are soaked for one hour and half an hour respectively prior to cooking. RAYALASEEMA ERRA KARAM INGREDIENTS: : 40 g 1.
Dry Coconut 2.
Red Chilli Powder : 1/3 cup 3. Salt : 21/2 teaspoons 4. Onions : 6 medium PROCEDURE: Make a fine powder of dry coconut pieces, salt and red chilli powder in a mixer grinder. To it add the diced onions and grind once again either coarsely or to a fine paste depending upon your liking. This is a good combination for idli, dosa, chapathi etc. Receipe
by: HYMA KIRAN, Proddatur Pakasiri 45 Rytu Nestham PublicationsSIRI BEATEN RICE (POHA) KODO MILLET POHA BARNYARD MILLET POHA LITTLE MILLET POHA ✦ To make soft siri idlis and dosas siri poha can be added at the time of grinding the batter. ✦ The grain is soaked for making Siri Poha.
Hence it can be used instantly for making breakfast recipes like upma. ✦ Snacks like chaat, mixture etc can be made as well. ✦ Combination of siri poha, coconut milk, palm jaggery syrup can be given as a snack to kids.
✦ For making certain snack items like vegetable bullets/cutlets etc where bread crumbs are generally used, coarsely ground siri poha can be used. NIGER SEEDS SPICY POWDER INGREDIENTS : 250 grams : 1 tablespoon 1. Niger Seeds : 2 - 3 teaspoons 2. Dry Coconut Powder : 2 teaspoons 3. Coriander Seeds : 8 - 10 pods 4. Cumin Seeds : 1
teaspoon 5. Garlic : to taste 6. Turmeric Powder : to taste 7. Dry Red Chillies : 1 teaspoon 8. Salt : 1 teaspoon 9. Tamarind Fruit/Amchur 10. Oil PROCEDURE: Dry roast niger seeds, coriander seeds, cumin seeds separately. Heat oil in a kadai. Add split red chillies, garlic pods and tamarind. Fry them for two to three minutes. Add all the ingredients
and grind them to a fine powder. Niger seeds, flax seeds and such other oil seeds preparations turn rancid if stored for long. It is therefore better to prepare these in small quantities sufficient for a week or two. Pakasiri 46 Rytu Nestham Publicationsmustard powder in the pickle.
Bring the pickle close and make a pit in the middle. Heat oil in a kadai. Add mustard and split dried red chillies. Turn off the stove and add hing.
Let the temperature of the oil come down to a little over lukewarm. Then add red chilli powder to the oil. Mix well and pour it into the pit of the pickle. Keep it covered for a while. Mix all the ingredients well. Add a little pickle in rice and taste it. If required add salt to the pickle. Mix well and store it in a clean and dry ceramic/glass jar.
Ensure that throughout the process the pickle doesn’t come in contact with even a drop of water. Receipe by: SAI LATHA, Hyderabad Pakasiri 47 Rytu Nestham PublicationsKENAF (SOUR SPINACH / GONGURA / ROSELLE) PICKLE INGREDIENTS: : 500 g 1.
Kenaf Leaves : 75 g 2. Dry Red Chillies : 1 teaspoon 3. Mustard Seeds : 75 g 4.
Common Sea Salt : 4 tablespoons 5. Ghana Oil (Sesame/Groundnut) 1 teaspoon 6. Hing : 11/2 teaspoons 7. Roasted Fenugreek Seeds Powder : 100 ml 4 to 5 TEMPERING: : 1/2 teaspoon 8.
Ghana Oil : 50 g 9.
Split Dry Red Chillies : 10. Hing : 11. Garlic Cloves (optional) HOW TO CHOOSE THE RIGHT KENAF? The leaves of kenaf should neither be too tender nor too mature.
Only the medium mature leaves have the ideal taste and texture to prepare pickle. Kenaf is of two varieties - red and green. Red variety is more sour than the green one. Tamarind fruit is therefore included as an ingredient if the pickle is being made with the green kenaf. PROCEDURE: Separate Kenaf leaves from the bunches. Rinse them in water
and dry them in shade on a clean cotton cloth for two to three hours till all the water on the leaves gets dried. Heat two tablespoons of oil in a large thick bottomed kadai and add the kenaf leaves. Keep on turning the leaves till they get cooked well and soft. Well cooked leaves turn olive green in colour. Heat two tablespoons of oil in another kadai.
Add mustard seeds. Once they start to splutter, add split dry red chillies. Fry them well for a minute. Turn off the stove. Add hing and turmeric powder to it. Allow all the cooked and fried items reach room temperature.
Then coarsely grind the fried red chillies and mustard along with salt. Then add the cooked kenaf leaves, roasted fenugreek seeds powder and grind for just fifteen to twenty seconds and not more. Empty the contents into a dry container and mix them all thoroughly. If using garlic give them a light pound. Heat the oil meant for tempering in a kadai.
Add mustard seeds and allow them to splutter. Then add split red chillies and garlic. Once garlic turns light golden add hing n turn off the stove. Once the tempering drops to room temperature pour it over the pickle and mix well. Taste the pickle for salt. If you find it less add required salt, mix well and store it in a porcelain pickle jar. It is simple and
ideal to grind this pickle in stone mortar and pestle. The texture of the pickle will also be good. The amounts of salt and chillies specified are only approximate. Depending on how sour the kenaf leaves are and your taste, these quantities need to be adjusted. Receipe by: SAI LATHA, Hyderabad Pakasiri 48 Rytu Nestham Publications