SATVIC

FOOD
BOOK
55 Recipes to
Reverse Chronic Disease

Revised and Updated in 2024

 INDEX
Page

Chapter 1 Satvic Food Philosophy 1

• What Does Satvic Mean? 1
• 4 Satvic Food Principles 5
• 9 Satvic Food Laws 19
• Understanding Food Combining 21
• 6 Laws of Mindful Eating 25

Chapter 2 Setting Up a Satvic Kitchen 27

• Ingredients Needed for a Perfect 27
Satvic Kitchen
• 7 Essential Tools 29
• All About Sprouts 32
• All About Nut Milks 39
• Do’s and Dont’s of Recipe Making 41

Chapter 3 Satvic Meal Plans 43

• Choose Your Meal Plan 43

Chapter 4 Recipes for the Revolution 58

Pre-Breakfast 59
• Ash Gourd Juice 59
• Coconut Water 60
• Glowing Green Juice 60
• ABC Juice 61
• Clean Carrot Juice 62
• Tomato Bathua Juice 62

Subah Saraf
 Soups
Breakfast 64
• Fruits 65 • Pumpkin Soup 118
• Blush Smoothie Bowl 67 • Papaya Corn Soup 120
• Green Smoothie Bowl 67 • Spinach Soup 122
• Banana Date Shake 68 • Pea Carrot Soup 124
• Marigold Smoothie 68 • Broccoli Potato Soup 126
• Pure Satvic Salad 70 • Tomato Soup 128
Clear Soup • Carrot Cumin Soup 130
•
72
• Roasted Veggies 132
Lunch 74 • Vegetable Tikki 134
• Satvic Roti 76
Millet Roti Special Occasions 136
•
78
• Satvic Sabzi 80 Drinks
• Satvic Khichadi 82 • Coconut Chaas 138
• Satvic Daliya 84 • Thandai 138
• Millet Upma 86 • No-coffee Cold-coffee 140
• Spinach Cheela 88
• Moong Bowl 90 Breakfast
• Coco Quinoa Bowl 92 • Chocolate Smoothie Bowl 142
• Golden Lentil Bowl 94 144
• Sabja Pudding
• Barley Bowl 96
• Chutneys 97 Main-course
• Thai Curry with Brown Rice 146
Mid-Meal 100
• Juices 101 Desserts
• Herbal Tea 101 • Satvic Kheer 148
• Soaked Nuts 102 • Satvic Gajar Halwa 150
• Coconut Kernel 102 • Kulfi 152
• Peanut Butter Ice Cream 154
• Satvic Ladoo 156
Dinner 104
• Lemon Cheesecake 158
Salads
• Carrot Raisin Salad 106 Skin Care 160
• Cheesy Salad 108 • Rose Cleanser for Face & Body 160
• Thai Papaya Salad 110
• Zesty Beet Salad 112
• Veggie Pasta Salad 114
• Sweet Potato Salad 116
 Satvic Food Philosophy

Chapter 1 SATVIC FOOD PHILOSOPHY One person can have multiple modes

What Does Satvic Mean?

Lord Krishna, in the Bhagavad Gita, states that all embodied souls are
working under the control of 3 modes, or qualities of material nature —
When Satvic dominates, we When Rajasik dominates, When Tamasik dominates,
feel happy, satisfied, and in we feel restless, anxious, we feel lazy, tired,
control of our senses. and angry. depressed, and lethargic.

SATVIC RAJASIK TAMASIK Our modern lifestyle, with its high levels of stress and toxins, leads to a life that fluctuates between Rajasik
and Tamasik modes. To achieve happiness, we have to transcend from Tamasik and Rajasik to Satvic.

The thoughts in our head, the activities we perform, the people we meet, and
the food we eat can all be classified as either Satvic, Rajasik, or Tamasik. Our food can also be either Satvic, Rajasik, or Tamasik
In the 17th chapter of Bhagavad Gita, Lord Krishna explains what Satvic, Rajasik, and Tamasik foods are.

Each mode has different characteristics

Verse 8
āyuḥ-sattva-balārogya-sukha-prīti-vivardhanāḥ
rasyāḥ snigdhāḥ sthirā hṛidyā āhārāḥ sāttvika-priyāḥ

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

Verse 9

SATVIC RAJASIK TAMASIK katv-amla-lavanaty-usna-tiksna-ruksa-vidahinah

Mode of Goodness Mode of Passion Mode of Ignorance ahara rajasasyesta duhkha-sokamaya-pradah

Purity Foods that are too bitter, sour, salty, pungent, dry, and hot, are liked by
Arrogance Laziness people in the mode of passion. Such foods cause pain, distress, and disease.
Happiness
Ego Tiredness
Compassion
Restlessness Depression
Bliss
Anxiety Lethargy Verse 10
Love
Anger Ignorance
Self-control yata-yamam gata-rasam puti paryusitam ca yat
Impatience Apathy
Satisfaction ucchistam api camedhyam bhojanam tamasa-priyam
Fear Inertia
Non Violence
Uncontrollable Desires Illusion Food cooked more than three hours before being eaten is tasteless, stale, putrid,
Fearlessness
Surrender Distress decomposed, and unclean, is food liked by people in the mode of ignorance.

1   2
 Satvic Food Philosophy

EFFECTS OF RAJASIK
EFFECTS OF SATVIC FOOD
& TAMASIK FOOD

SATVIC FOOD RAJASIK FOOD TAMASIK FOOD

Satvic food is health promoting for Eating an excess of Rajasik or Tamasik
Foods that are Foods that are too bitter, Foods that are stale (eaten both our body and our mind. It is easy food does not only ruin our physical
fresh, wholesome sour, salty, pungent, dry, and too long of being cooked), to digest, so when we eat it, our body health but also our mental health.
(unprocessed, unrefined), hot are Rajasik in nature. rotten, and foul (bad has to spend less time digesting it,
plant-based, juicy (water- smelling) are Tamasik in thus freeing up energy for other vital If we eat predominantly Rajasik and
rich), freshly cooked, and This includes foods nature. functions such as healing and repair. Tamasik foods, in due course of time,
lightly seasoned are Satvic in containing excess we become victim to many diseases,
nature. flavouring, such as too much Tamasik food contains Satvic food is also extremely such as diabetes, obesity, high blood
salt, red chili, garam masala, no life energy. It is dead. nourishing, providing the necessary pressure, PCOD, thyroid imbalance,
Satvic food is living food, pungent spices, vinegars, When we eat dead food, nutrients needed for the optimul high cholesterol, joint pains, etc.
with life energy inside it. etc. the same energy of death functioning of our body.
is transferred to our body On a more subtle level, they also
It is food that is as close to It also includes foods that in the form of disease. However, the benefits of Satvic food have a huge impact on our thoughts,
its natural state as possible. are too stimulating in go far beyond the physical body. creating feelings of restlessness,
nature. Gradually, as we keep eating Satvic anxiety, and impatience within us.
food, even our thoughts begin to purify. Over time, with their regular intake,
It brings mental clarity, calmness, our concentration levels decrease,
Examples of Satvic Food Examples of Rajasik Food Examples of Tamasik Food and humility. We elevate to a higher and we become dull and lazy.
consciousness and start becoming
fearless. We come closer to Mother
All Fresh Fruits Extremely spicy curries, Stale Food Nature and to God.
melons, papayas, apples, sabzis, chutneys, etc. Any food that is eaten
pears, berries, grapes, etc. long after cooking
Hot sauces, chili sauces
All Vegetables Processed Food
bottle-gourd, ridge-gourd, Excessively salty snacks Everything which is
carrots, spinach, coriander, heavily processed in
all leafy greens, etc. Stimulants such as coffee, a factory and then
tea, energy drinks, onions, packaged, bottled, tinned,
and garlic or canned To follow the Satvic diet, we need Satvic recipes, and hence we have created
Whole Fats
this book. Satvic recipes are different from other so-called ‘healthy recipes’.
coconut, soaked nuts,
Animal Products They abide by certain Satvic food laws. The ones in this book are crafted
and seeds
Such as meat, fish, and specifically to help the body heal from different chronic ailments and lifestyle
eggs diseases.
Whole Grains & Legumes
millets, whole wheat,
unpolished rice, pulses

3   4
 4 Satvic Food Principles 1 Our food should be LIVING sabzi, chapati, rice, or other cooked food we
prepare? What about all the processed biscuits,
Eating living foods means consuming foods in chips, candies, snacks, and namkeens? Forget
If we want to remain life-long healthy, our food should have four qualities, which can be their most pristine, natural state. To understand three hours or even three months. Some of
this concept better, let’s take the example of a them were cooked even three years in advance
represented by the abbreviation LWPW.
tomato plant. If we take a tomato seed, bury it in and have been stored in bottles, tins, cans,
the soil and water it for a few days, it will grow and boxes after being lathered with synthetic
into a sapling. But if we take some potato chips, chemicals and preservatives. These chemicals
a piece of chocolate, or a cookie and plant it in might increase the shelf life of these products,
the ground, will it ever grow into a sapling? NO! but they decrease the life of our own bodies.

1 2
Because, unlike the tomato, processed foods
do not contain any life energy. Therefore, they
cannot produce more life. Essentially, they’re Don’t Eat Dead Foods
dead. How can something that is dead bring which are highly processed in a factory

LIVING WHOLESOME life to our own body? On the other hand, fruits,
vegetables, sprouts, coconut, grains, nuts, and
Our food should come straight seeds are all living foods. When these living
Our food should be unprocessed
from the farm to our kitchen. foods enter our body, they transfer their life
and unrefined. It should not have
Living food contains nothing energy to us.
been subtracted of its natural
that is highly processed and elements. Whole grains, dates,
then packaged, tinned, bottled, Remember: This analogy is not a literal
and unpolished rice are
or canned. representation to say that every living food bottled tinned
a few examples.
will grow into a plant. It is simply an example
to help understand the concept of the life force.

According to the Bhagavad Gita, chapter 17,

verse 10, food should be eaten within three
hours of being cooked. After three hours, frozen packaged

3 4
it starts to lose the life energy inside it and
develop Tamasik qualities. That explains
why, in the Yogic Culture, yogis did not eat
sabzi, rice, or chapati if it had been kept for Eat Living Foods
as close to their natural state as possible
PLANT-BASED WATER-RICH
more than three hours. Our forefathers and
grandparents also obeyed this law. They used
to eat everything fresh, straight from the stove
Our food should be derived A large percentage of our to the plate. However, these days, people store
from plants and trees, not from food and diet should be juicy cooked food in the refrigerator for several
animals. Plant-based foods in nature, containing high days, take a little out every day, eat it, and put juices
fruits
exclude any meat, fish, eggs, amounts of water-rich foods, it back. They’re eating stale, rotten food.
or dairy. such as fruits, vegetables,
and leafy greens. In our busy modern lifestyle, adhering to this
three-hour window might be impossible for
vegetables coconut
many of us. But what we can do is to attempt
to eat most of our meals as fresh as possible.

Now, I’d like to ask you a question—why only

consider this three-hour rule in the context of sprouts nuts & seeds

5   6
 IT’S NOT UNCOOKED, You can even observe this phenomenon for
INSTEAD OF: CHOOSE THIS:
yourself. When you put your veggies on the
IT’S SUN-COOKED stove and heat them, what happens? Water
is released from the veggies. But this water is
When we think of fresh fruits and vegetables, not an ordinary fluid. It contains the minerals,
we call them ‘raw foods’. But actually, ‘sun- vitamins, and nutrients of that vegetable. Once
cooked’ is a more appropriate term than it leaves, it cannot re-enter the vegetable.
‘raw’. The term ‘raw’ implies that it is not a
finished product, that something is yet to be Of course, you can make sure your vegetables packaged cereals fresh fruits
done. However, a fruit ripening on the tree is are well-cooked, soft, and appetizing. But
certainly not raw food. It may not have been avoid overcooking your food. Instead, cook it
cooked over heat, but it has been cooked by for the minimum duration possible, at low or
Mother Nature under the sun. It is sun-cooked medium temperatures.
food.
Another common practice in Indian kitchens is
The sun is the greatest source of energy on to cook the chapati directly on the flame. The
packaged biscuits coconut slices
this planet. Sun-cooked, or raw foods carry direct contact with fire reduces the nutritional
with them a vibrant sun energy that nourishes content of the chapati. In the olden days,
Look closely at a radiant orange or kiwi. chapati was always cooked on the tawa, on
all life on earth. Every whole plant food is a
It displays the sun’s energy in edible form. medium flame, by gently pressing it with the
symphony. It is the result of the absorption
and accumulation of sun energy. help of a cloth. This practice is still prevalent
in villages.
When we eat these sun-cooked foods, packaged namkeen roasted nuts,
How does overcooking kill our food? And what to say about the prevalent use seeds, or foxnuts
their life energy is directly transferred to us,
undiminished. This sun energy is used to heal, of pressure cookers! Pressure cookers cook
Oftentimes, in Indian kitchens, we cook our food at temperatures as high as 120 degrees
rebuild tissues and cells; replace old, damaged,
food for too long. This is especially the case Celsius, thereby killing essential nutrients. Of
or dead cells in our skin; and remove unwanted
with vegetables. We keep stirring and boiling course, pressure cookers may be needed to
waste from inside our bodies.
the sabzi for way longer than it needs to be cook pulses like rajma, chole, chana, lentils,
cooked. etc. But when we use it as a common practice
coconut water
to cook any and every vegetable, it removes a aerated drinks or fresh juices
When we overcook our food or cook it at very lot of nutrition from that food, which otherwise
high temperatures, the first thing to go from would have nourished our bodies. So, whenever
it is the vital sun-energy. We may not see possible, use clay cookware or stainless steel
this subtle energy with our naked eyes, but vessels for regular cooking.
overcooking strips away the vitality from our
food. In conclusion, remember this: nature packs
each food item with an abundance of nutrition. commercial homemade
The second thing to go is valuable enzymes. ice creams smoothie bowls
Through our compulsive habits, we often end
Enzymes are present in all raw foods. They up removing this nectar of nutrition. But small
are what make digestion possible. At high shifts in our habits can drastically increase
temperatures, the enzymes in the food begin the nutrition we obtain from our food, thereby
to die, and the food starts losing its nutritional uplifting not only our own health, but also that
value. Food enzyme shortages, sooner or later, of the generations to come.
result in physical degeneration and disease.
canned juices fresh juices

7   8
2 Our food should be
WHOLESOME
ALL ABOUT OILS

Mother nature knows best. There’s a reason Eat brown or red rice instead of white rice.
Remember: Refined oils are the most toxic of all oils. Consistent
why She hung dates on trees, and not sugar. Brown rice and red rice are wholesome. When
There’s a reason why She gives us peanuts we remove the bran, it becomes white rice. intake of refined oil has been linked with raised cholesterol and an
and not refined peanut oil, potatoes, and not The digestive mechanism of that rice lies in increased risk of heart attacks and strokes.
potato chips. the outer bran that we conveniently decide to
throw out so the rice can have a longer shelf
Foods that come directly from plants and trees life.
are wholesome; for example, raw fruits and The Alternatives
vegetables. They have not been subtracted Eat dates, figs, raisins, or jaggery, instead
of anything. Nature has given each food item of sugar. Dates are wholesome. Sugar is
The best alternative to refined oil is using whole fats. At Satvic Movement, we prepare all our
a specific ratio of protein, fats, and nutrients fragmented.
recipes using whole fats exclusively. For example, we use coconut milk in soups, grated coconut
so that we humans can easily digest and
or crushed peanut powder in sabzis, and blended soaked nuts in salad dressings.
eliminate them from our bodies. When eating wheat, eat only whole wheat,
along with the outer layer, or chokar. Do
Another great alternative to refined oil is cold-pressed oil. In this method, nuts or seeds are
However, if we fragment a food by consuming not sieve it before making your chapatis. Or
fed into a mechanical oil press, squeezing the oil out while maintaining a low temperature (thus
only a part of it, by stripping away its outer consider other whole grains such as millets.
retaining nutritional properties).
layer, or by squeezing and then refining only
the oil out of it, we are spoiling Nature’s
For certain conditions, we recommend using two to three tablespoons of cold-pressed oil per day.
original design. Mother Nature has made
INSTEAD OF: CHOOSE THIS: This is for people who have an additional requirement for fat in their bodies. This includes:
each food item a ‘whole-package deal’. If She
gives us rice, she gives us the mechanism of
• Those who tend to be underweight or who don’t want to lose more weight.
digesting that rice in the bran that covers it. If
• Those with dryness, such as dry skin or a dry scalp.
we fragment food by throwing out the bran
• Those who are unable to consume whole fats in adequate quantities.
or the roughage, we also throw away the
digestive mechanism of that food. White rice,
white sugar, refined oils, refined flours, and white rice brown or red rice
One important point to note with cold-pressed oils is not to heat them for tempering or deep
refined wheat are all highly processed foods.
frying. Heating and reheating oil can denature the quality of the fat. Always add cold-pressed
They have been highly altered from the way
oils to your sabzis and curries after switching off the flame. You can also add them to salad
Nature gave them to us. When we eat such
dressings.
unnatural foods, they do not get properly
digested in our body, leave undigested residue
inside our intestines, leading to indigestion, dates, jaggery, To summarise:
followed by a multitude of health problems. refined sugar
raisins, or figs
HIGHLY REFINED FATS MINIMALLY REFINED FATS UNREFINED FATS
To understand the difference between
wholesome and fragmented food clearly, let’s
take the example of corn. Corn on the cob is
obviously whole. Cornmeal is just ground up
whole corn—still whole. Dextrose—a sugar or
that can be made from corn—not whole. And refined wheat whole wheat
high fructose corn syrup—the king of not (without bran) (with bran) or millets
being whole.
Refined oil Cold pressed oil Whole fats

9   10
 HOW DOES MEAT IMPACT HEALTH OUR STOMACH IS NOT A GRAVEYARD
3 Our food should be PLANT-BASED Many researchers around the world have
been studying the connection between
When someone dies, we take their body to a
cemetery or graveyard to be burnt or buried.
meat and heart disease. One such study But when we consume the dead body of an
FIRST LET US LEARN ABOUT MEAT
was published in 2020 by the British animal or bird, aren’t we making our own
Medical Journal, which followed 43,272 men stomach a graveyard? Think about it. Our
How does meat impact your physical health?
between 1986-2016. They tracked their body should be a garden, not a graveyard.
behaviors over a 30-year period to assess
how certain food choices were associated All religions of this world have favored
with heart disease (the type of heart disease vegetarianism. An innumerable number
that results from cholesterol buildup in the of people of worldwide fame have been
arteries of the heart ). The endpoint was vegetarians, such as Plato, Plutarch,
either a heart disease-related event (such Pythagoras, Socrates, Seneca, Zoroaster,
Meats, especially red and processed, are high in fats. Overtime, as a heart attack) or death caused by heart Buddha, Jesus, Hippocrates, Voltaire,
their consumption can elevate cholesterol levels in our blood. disease. Leonardo Da Vinci, Alexander Pope, Tolstoy,
Sir Isaac Newton, Thomas Edison, Gandhi,
The researchers found that men who Bernard Shaw, and many others. The
consumed about one serving per day of world’s greatest masterpieces, such as the
either processed or unprocessed red meat Bhagavad Gita, Zend Avesta of Zoroaster,
had a 28% greater risk of heart disease. and the Essene Gospel of Peace have
When there is too much cholesterol circulating in the blood, it forms
advocated a vegetarian diet for man.
fatty deposits on the inner walls of your arteries (arteries are the The researchers also wanted to know
blood vessels that carry blood from the heart to the rest of the body). how plant-based protein influenced heart ‘Thou shalt not kill,’ for life is given to all
disease risk. They found that when people by God, and that which God has given,
ate plant-based protein sources like let not man take away. For I tell you truly,
legumes, soy, and nuts instead of meat, from one Mother proceeds all that lives
they had anywhere between an 11-33% upon the earth. Therefore, he who kills, kills
As these fatty deposits continue to build up in the arteries over the lower risk of heart disease. his brother. And from him will the Earthly
years (much like a clog in a pipe), they make the arteries narrower Mother turn away, and will pluck from
and narrower. This is just one among many studies showing him her quickening breasts. And he will
that those who follow plant-based diets be shunned by her angels, and Satan will
have a much lower risk of heart disease. In a have his dwelling in his body. And the flesh
meta-analysis (from a scientific standpoint, of slain beasts in his body will become his
a meta-analysis provides more robust own tomb. For I tell you truly, he who kills,
These narrower arteries restrict blood from flowing freely within evidence than a single study), researchers kills himself, and whoso eats the flesh of
them. So, the heart has to work harder to pump the blood through gathered the outcomes from 30 studies. slain beasts, eats of the body of death. For
They found that people who switched to a in his blood every drop of their blood turns
these tighter spaces, often resulting in high blood pressure and
plant-based diet had total cholesterol levels to poison; in his breath, their breath to stink;
heart disease. that were 13 mg/dL lower than their peers in his flesh, their flesh to boils; in his bones,
who continued eating a meat-based diet. their bones to chalk; in his bowels, their
bowels to decay; in his eyes, their eyes to
Perhaps this is why the World Health scales; in his ears, their ears to waxy issue.
Organization (WHO) has listed processed And their death will become his death.
Sometimes, these fatty deposits in the arteries can also break
meat as a Group 1 carcinogen. They’ve found - Essene Gospel of Peace
suddenly and form a clot, causing a heart attack or stroke. that there’s sufficient evidence showing how
it causes cancer, especially colorectal cancer.

11   12
 ANIMALS HAVE REVENGE ON US MILK: TO DRINK OR NOT TO DRINK? 2) Cows are mistreated
What we do always comes back to us. It’s Milk is a complicated subject, so we must and tortured injected with a poisonous vaccine that
called the law of karma. Even when we kill deal with it in an orderly way. According to forces her to keep producing milk. This way,
or eat an animal, the animal has revenge on our scriptures, pure cow milk is not wrong. The importance of milk, as described in the cow is subjected to relentless cycles of
us. The revenge is that they slowly begin to In fact, producing milk and drinking milk our scriptures, is fully dependent on cow exploitation and depression.
kill us, by giving us heart disease, cancer, have been sanctioned in our scriptures. The service. However, today the production of
strokes, etc. It’s instant karma. problem is not in milk itself, but in what milk has emerged as an industry—one of Till when will we humans continue to be
we’re getting today in the name of milk and the most brutal, heartless industries. so brutal towards these innocent, helpless
Dr. William C. Roberts, MD, remarked, “When our inability to digest it. animals? As we discussed earlier, food
we kill animals to eat them, they end up For cows to be healthy, they need to be carries consciousness. Milk that has been
killing us because their flesh, which contains There are three problems with animal milk: out in fresh air and graze on open fields. obtained through such devious means
cholesterol and fat, was never intended for However, nowadays, cows are tied to cannot possibly do good to our body.
human beings, who are natural herbivores.“ one corner all the time or sometimes even
Nowadays, several documentaries are 1) Commercial milk is packed in wooden crates. As a result, they
coming up presenting scientific research highly adulterated fall ill, both physically and emotionally. In 3) Most of our bodies
showing how meat is the leading cause hopes of curing them, they are injected with struggle to digest milk
of heart disease, diabetes, obesity, and The commercial milk that we’re getting chemical medicines, leading to a downward
cancer. Watch the documentaries Forks today is hardly even milk. It is a white liquid spiral of disease and depression. If the cows Three-fourths of the world’s population
Over Knives, Food Choices, and What The heavily treated with contaminants such as themselves aren’t healthy, how can we stay struggles to digest milk. In a comprehensive
Health. urea, starch, caustic soda, detergents, white healthy by drinking their milk? meta-analysis published in ‘The
paint, and refined oil. These contaminants Lancet Gastroenterology and Hepatology,’
are deliberately added to milk to provide Like any other mother, a cow produces milk researchers analyzed 450 studies involving
EFFECTS OF MEAT ON THE MIND for the purpose of feeding its baby calf.
thickness, preserve the milk, and increase 62,910 people from 89 countries. They
What we eat dramatically affects the its volume to produce more milk quickly. However, as soon as the mother gives birth discovered that a staggering 68% of the
way we think. Food has consciousness. to the calf, they are separated from each global population suffers from lactose
We cannot remain positive by ingesting a We urge you to watch the video by other and tied apart. Every day, the farmer malabsorption. In simpler terms, this means
consciousness of poison, pain, and death. clicking the YouTube icon (right ). deceives the cow so that she produces milk. that 68% of people globally cannot digest
The video shows the reality of He allows the calf to approach the cow, and/or absorb lactose effectively.
Factory-farmed animals are kept in darkness milk that we drink every day. causing her to produce milk in her udder
and squeezed together in inhospitable for feeding her baby. While the calf is still What does this mean for our bodies? Milk
cages. If we eat the flesh of tortured While the immediate effects drinking its mother’s milk, the farmer brutally contains a key component known as ‘lactose’.
animals, their energy and consciousness of drinking such milk range from thyroid snatches it away and ties it apart from its To break down lactose, our digestive tracts
at that time are transferred to us. Not only imbalance, diabetes, gastritis, PCOD, weight mother. Then, the cruel hands of the farmer need to produce something called ‘lactase’.
do we ingest the animal, but also the pain, gain, and high BP, the long-term effects are tie the cow’s legs and forcefully extract all Lactase is basically an enzyme vital for
exhaustion, and sorrow of those beings. far more serious. the remaining milk that was meant for its breaking down lactose present in milk,
Our body begins to accumulate that death baby. allowing the body to absorb and use it.
energy, which manifests within us in the In a study published in the International However, the study reveals that a majority
form of anger, violence, depression, and Journal of Epidemiology, higher intakes of For months, the same process is repeated. of people worldwide lack sufficient lactase,
illness. dairy milk were associated with a greater When the cow starts understanding that leading to lactose malabsorption, or in other
risk of breast cancer. “Consuming as little she is being tricked, she becomes restless words, improper digestion of milk and dairy.
This is not to say that eating meat will as one-fourth to a one-third of a cup of and starts resisting the farmer, as if to say, So then what happens to this undigested
make you unhappy or agitated, as there dairy milk per day was associated with an “Dear farmer, please let me go. Please don’t lactose? It remains in the gut, where it
are many factors contributing to our mental increased risk of breast cancer of 30%”, said take away my right to feed my child.” The undergoes fermentation by gut bacteria (this
health. However, it’s worth considering that Gary E. Fraser, co-author of the study. shameless human does not understand. He is just like how yogurt or cheese is made).
your food has energy beyond its physical ties the cow’s legs with a rope and continues This fermentation in the gut produces gases
properties and nutrients. milking it. After a few months, the cow stops that can lead to several symptoms, like
producing any milk at all, and then, she is bloating, acidity, or abdominal pain.
13   14
 What if I find a genuinely trusted were much smarter than us. They knew BE KIND ON THIS JOURNEY INSTEAD OF: CHOOSE THIS:
source of milk? One that comes how nutritious coconut is. However, it was
Now we understand that this switch from
only grown on the coasts of India, but they
from a clean, ethical, good quality meat, fish, eggs, or dairy to a plant-based
wanted it to reach every house in India. So
source? lifestyle may be overwhelming for you.
they made a ritual stating that no marriage,
Parting with animal products may leave you
no birth, and no auspicious occasion can
Well, our suggestion would be not to blindly feeling uneasy or stressed.
begin without the breaking of a coconut.
trust any label. If you really want to consume
By making it a prerequisite for almost every Homemade
animal milk, you have to ensure that: Remember it’s okay to take the transition at Animal milk plant based milk
occasion, it would automatically become
your own pace. Everyone’s journey is unique. coconut milk, almond milk,
1. The cow is loved and cared for. a necessity, and people found their ways or sesame milk
While some may seamlessly transition
to transport and spread it throughout the
2. She has ample space to freely roam and overnight, others might find the process
country.
graze in open fields. more challenging. Understand your comfort
level and adapt as needed.
3. Her calf is kept with her and gets the A coconut contains many of the nutrients
first share of the milk. that our body needs. Coconut is easy to
digest. It helps underweight people put on Homemade nut butter
4. There are no growth hormones injected
healthy weight. Hence, incorporate more Butter such as almond and peanut
into her to artificially increase her milk
coconut into your diet. It is one of Nature’s butter. Eat nut butters sparingly in
production. the healing stage
most precious gifts to humanity.
5. That you yourself have the digestive
strength to digest milk (as suggested The hard kernel in a mature coconut can
by the studies mentioned earlier, today, be used to make coconut milk. It is very
most of us are not able to digest the easy, and the method of making coconut
lactose present in milk). milk is illustrated on page 40. You can
use coconut milk in smoothies, soups, and cream Fresh coconut malai
Now, let’s be honest. For most of us, salad dressings. Make sure always to make also called coconut jelly
finding milk that meets these conditions is coconut milk fresh at home. Do not use the
impossible! Most of us don’t have access store-bought packaged coconut milk. If you
to such ideal dairy farms in our modern are living in a country where fresh coconuts
world. Hence, switching to plant-based are not available, you may use homemade
alternatives is the wisest choice. almond milk instead.
Cheese Homemade
What are the alternatives to milk? Almost every animal-based food can be
cashew cheese
replaced with a more digestible, plant-
One amazing alternative is coconut milk.
based food. A few replacements are given
Traditionally, coconut has been viewed as
in the table on the right.
India’s most sacred fruit. It is the only fruit
that has been called ‘Shree Phal’ in our
I encourage you to try at least one of these
Vedic scriptures. It’s the only fruit that has
alternatives in the coming week. Starting
been attributed with ‘Shree’ before it. Satvic chaas
with coconut milk is the easiest, and as you Chaas made of coconut milk
get comfortable, over the next few weeks or
In India, every auspicious occasion begins
months, you can gradually incorporate more
with the breaking of a coconut — marriage,
substitutes into your diet.
birth, the launch of a house, or any other new
work. There is a deep significance behind
Plant-based ice cream
this ritual. Let’s understand. Our ancestors Ice cream made with frozen bananas

15   16
4 Our food should be WATER-RICH
‘juicy’ in Sanskrit. Such foods increase
Water-rich foods have high water content. the duration of life, purify one’s existence, In the healing meal plan,
Fruits such as melons, berries, apples, and give strength, health, happiness, and have at least one meal
According to the Bhagavad Gita, our food grapes, oranges, tomatoes, cucumbers, and satisfaction. as a vegetable-based
should be juicy, meaning water-rich. Let’s vegetables such as bottle gourd, ash gourd, meal. This could be a
understand what water-rich means. celery, and all leafy greens fall into this In the next verse, the Gita also states that soup, salad, or sautéed
category. Water-rich foods are light and foods that are rūkṣha (meaning dry or vegetables. If you are
Food can be classified into two categories— easy to digest and they help cleanse the water-poor in Sanskrit ) are Rajasik and underweight, include a
water-rich and water-poor. body from within. are liked by those in the mode of passion. small grain or legume
Such foods cause pain, distress, and component alongside.
On the other hand, water-poor foods consist disease.
of low-water content. Examples include all
grains (such as rice and wheat ), millets, Many of us are in the habit of eating a
PRACTICAL WAYS TO MAKE YOUR
lentils, beans, and starchy vegetables such heavy, grain-rich meal three to four times
as potatoes, yams, and all nuts and seeds.
DIET MORE WATER-RICH a day, with little or no water-rich foods,
These foods are relatively more difficult and as a result, our bodies are drying up!
to digest. It’s not that water-poor foods Start your morning
EXTREMELY WATER-RICH are bad or that we should not have them. with a vegetable juice To understand this better, let’s take the
juicy fruits, vegetables, leafy greens Grains, legumes, nuts, and seeds have their such as ash gourd example of a plant. In order to grow
own role to play and are also necessary for juice, coconut water, optimally, a plant needs both soil and water.
our complete nutrition. The problem arises green juice, or ABC Without enough water, the plant dries up,
when our diet predominantly consists of juice. the stems lose their flexibility and branches
water-poor foods with minimal inclusion of harden to a point where they can no longer
water-rich foods. bend and begin to easily break. The human
body is made of the same five elements as
NEUTRAL To identify whether a food is water-rich or the plant. Just like the plant, when our body
fatty fruits, starchy vegetables water-poor, put it in the juicer. If a lot of juice Include at least one doesn’t get enough water, enough hydration
comes out of it, we know it’s water-rich. Can fruit meal in your day. it starts losing its flexibility, our bones
we juice a chapati or rice? No, because there This is most ideal to degenerate, and then come bone-related
is no juice in it. have for breakfast. disorders such as arthritis, rheumatism,
Traditional breakfast cervical, spondylitis, and all sorts of aches
The more water in a food, the faster its items like poha and and pains.
digestion, and thus less energy spent upma, are best avoided
on digestion. This means more energy is during healing. Just like the plant needs a combination
available for healing, cleansing, and repair. of earth and soil to grow, so does our
body. Mother Nature has generously filled
WATER-POOR On the other hand, meals that are low in fruits and vegetables with the perfect
grains, legumes, nuts, seeds proportion of soil and water, that can be
water content pass through our digestive
system more slowly. As a result, you might Have 2X more veggies easily digested by the body.
have even noticed that after overeating with your grain or
water-poor meals, you feel sleepy, lazy, and legume component. If The healing meal plan given in this book is
lethargic because most of your energy is you take one bowl of designed such that about 60-70% of the
spent digesting them. rice (for example), take diet automatically becomes water-rich,
two bowls of sabzi/ starting with juice in the morning, juicy
In the Bhagavad Gita, Chapter 17, verse veggies. If you take one fruits for breakfast, composite chapati
8, Lord Krishna describes the qualities of roti, eat two bowls of (made of 50% vegetable) and Satvic sabzi
EXTREMELY WATER-POOR Satvic foods. The first quality of Satvic veggies alongside. for lunch, and a veggie-based dinner.
processed food, meat, eggs food, that He describes is rasyāḥ, meaning
17   18
 Satvic Food Philosophy

9 Satvic Food Laws

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

Use Soaked Nuts

Do Not Use Unsoaked Always soak nuts for six to eight hours
Nuts before using. Before being soaked, nuts
Law 6
No Dead Foods Don’t use or eat any nuts without are in their dormant state. Adding water
Eat Living Foods
Avoid eating anything that comes packaged, soaking them in water. brings them to life and makes them
Eat foods that come straight from
bottled, tinned, or canned from a factory, more digestible.
Law 1 the farm to the kitchen, such as fresh
such as chips, namkeens, snacks, vinegar, fruits, vegetables, grains, nuts, and
soya sauce, ready-made sauces, seeds.
or dressings.
Use Mild Spices and Fresh
No Excessive Use of
Herbs
No Refined Foods Eat Wholesome Foods Pungent Spices
Use fresh green chilli or black pepper
No white sugar Eat natural sweeteners Law 7 such as store-bought garam and fresh herbs such as curry leaves,
Law 2 No white flour Eat millets or whole wheat flour masala, red chili powder or too coriander, basil, lemongrass, oregano,
No white rice Eat brown or red rice much asafoetida (heeng) rosemary, thyme, etc.
No refined oil Eat whole fats or cold pressed oils

No Animal Based Foods Eat Plant Based Foods

Law 3 such as meat, fish, eggs, animal milk, such as fresh homemade No Excessive Cooking
cheese, butter, ghee, or paneer. coconut milk and almond milk. Minimal Cooking
Law 8 Avoid cooking at a very high Minimally cook the food for the shortest
temperature for a long time. duration possible.
No frying or over-cooking.
Don’t Eat Too Much Grain Eat Less Grain and More
In the healing plan, avoid eating a high Veggies
Law 4
percentage of grains and legumes, as Have at least twice as much
they’re difficult to digest. vegetables with your grains or pulses. No Stimulants
Law 9
such as tea, coffee, onions and garlic.

No Unseasonal or Exotic Foods

Eat Foods that are
Avoid fruits or vegetables imported from Seasonal and Local
other countries.
Law 5 Eat foods that are local to your
country and are in season.
Ingredients such as blueberries, kale,
Seasonal fruits and vegetables
swiss chard, and macadamia nuts are
also tend to be cheaper in price.
not local to India.

19   20
 Satvic Food Philosophy

Understanding Food Combining In order to follow this law, simply have any one grain or legume per meal, combined with
sufficient vegetables. For example, avoid eating rice and chapati in the same meal. If eating rice,
eat only rice with vegetables. If eating chapati, eat only chapati with vegetables.

Pairing food in the right way can make all the difference to our digestion. Even fresh, wholesome
Note: After a few weeks/months of following Satvic Movement’s healing plan, we strongly
food, if paired incorrectly, can overwhelm the digestive system and cause indigestion, fermentation,
suggest shifting to the lifestyle plan or active plan (as laid out on page 46 and 49). This law of
gas, bloating, and toxin formation. This is why proper food combining is so important.
restricting only one grain or legume per meal is majorly advised to be followed in the healing
plan. In the lifestyle and active plan, it is recommended to include sufficient legumes (which are
building foods) along with your grains. This may seem a bit confusing right now, but don’t worry.
Six Laws of Food Combining When you view the meal plans given further in this book, it will become clear.

1 In the healing phase, restrict to only one grain or legume in a meal

When we are trying to reverse a health problem, we must feed the body with the most easily
digestible meals, so that little praanshaki goes into digestion, and the rest is all available for healing.

2 When eating grains or legumes, mix

them with two times more vegetables

When making chapati, instead of using 100%

flour, use 50% flour and 50% vegetable (such as
Millets with spinach, carrot, cucumber, beetroot, fenugreek,
Rice with
vegetables etc). The method of making composite chapati
chapati (wheat)
has been clearly explained later in this book. If
Brown/red rice eating one chapati, eat two bowls of vegetable 1 composite chapati with 2 bowls of vegetable
Rajma (kidney with vegetables (sabzi). Adding a sufficient amount of vegetables
beans) with rice makes the grain or legume easy to digest.
Chapati with
vegetables
Daal (lentils)
1 bowl of rice with 2 bowls of vegetables
with rice
Sprouted daal
(lentils) with salad

4 chapatis with
Chana (chickpeas) 1 bowl of vegetable
Daal (lentils) with
with rice
veggies 1 bowl of millets with 2 bowls of vegetables

21   22
 Satvic Food Philosophy

3 Avoid eating fruits and cooked food in the same meal 5 Don’t drink while you eat
Fruits require different types of enzymes and acid secretions to be released by the stomach
If you’re eating solid foods, stick to solids; conversely, if you’re drinking liquids, stick to
than cooked vegetables and grains. Fruits digest best by themselves.
liquids. Drinking anything while eating dilutes the digestive juices, and causes indigestion. Let us
explain how. As soon as we put food in our mouth, a digestive fire lights up inside the stomach to
break it down. If we gulp down a glass of water immediately after eating, we extinguish that fire,
which was necessary to digest the food. The undigested food rots and causes disease in the body.
It is best to drink water at least one hour before or two hours after our solid meal. Once we start
eating Satvic food, which is rich in water and moderate in spices and salt, we do not feel the need
Fruits and cooked
vegetables in the Fruits alone to drink water with or after meals. If drinking water becomes necessary while or after eating food,
same meal sip two sips of water and let it stay in the mouth for a while before swallowing it. You will not feel
thirsty after that.

Fruits and grains Fruits with natural

in the same meal
green vegetables

Food with water

4 Avoid mixing sweet fruits with citric fruits

Sweet fruits (mangoes, bananas, chikoo, etc.) should not be combined with citric fruits
(oranges, mandarins, pineapples, lemons), since they require different digestive juices to be

6
released by the stomach. It is best to eat similar kinds of fruits together.
Don’t mix too much together

We’ve all relished thalis with four types of sabzis, daal, two types of rice, naan, roti, some papad,
pickles, and, of course, sweets at the end. Consuming numerous foods at once confuses our
stomach as to which digestive juice to secrete. The simpler the meal, the easier it is for our body
to digest. Your stomach will be grateful as it will have just one task—digestion will be quicker and
easier. Why? Because each food requires a different amount of time to digest and utilizes distinct
digestive juices from the stomach.

Any one Melons alone “Be content with two or three sorts of foods, which you will find always upon the table
(watermelons, muskmelons, Apples, pears Oranges and Berries (most)
single fruit honeydew melons) and peaches mandarins of our Earthly Mother.”... “For I tell you truly, if you mix together all sorts of food in your
body, then the peace of your body will cease, and endless war will rage in you.”
~ Essene Gospel of Peace

23   24
 Satvic Food Philosophy

6 Laws of Mindful Eating Our Indian culture also certifies this principle.
If someone dies in a family, cooking is
Recipes aren’t all we need. Here are some simple life skills that can help us live and eat in a more pleasant way. prohibited until the dead body is cremated 5) Chew, Chew and Chew
because, in the case of tension and stress, the
family member’s food does not get digested. One should chew each mouthful so well that
food is broken into small particles and becomes
“For all that you eat in sorrow, or in
well mixed with the saliva in the mouth. The
anger, or without desire, becomes a
more thorough the chewing, the more the
poison in your body.”
saliva produced, the easier the food will be to
~ Essene Gospel of Peace
digest. The reverse is equally true. Food which
is thoroughly chewed is well digested by the
1) Eat When You Feel
Let’s understand this better using an example of
a blender. If you fill a blender till the top, would organs lower down. In eating by this rule, less is
Genuine Hunger it be able to blend? No, because it needs some eaten in more time; and so one cannot overeat.
empty space to twist and turn the ingredients “Nature will castigate those who do not masticate.”
We’ve all experienced those trips to the inside. Similarly, if you fill your stomach till ~ Horace Fletcher, The Great Masticator
fridge or the kitchen cabinet every two hours, the top, will it be able to break down and
looking for something chatpata or sweet. digest your food? No, because it needs empty
space to release and mix digestive juices with 4) Give Your Body Rest
When we continuously keep snacking
through the day, by the time lunch or dinner
the food. Thus, don’t fill your stomach to the after a Heavy Meal
brim. Always leave a little space empty before
comes, there is no genuine hunger left. We getting up from the dining table. As Acharya K. Lakshmana Sharma, a pioneer
may eat our meals, but the digestive fire, or
of Nature Cure in India, wisely stated, “Work
“jatharagni,” remains dormant, resulting in
and digestion must be kept apart, so there may
improper digestion of our food.
be no competition between them.” This quote 6) Express Gratitude Before
Thus, try to maintain intervals between your
emphasizes the importance of maintaining You Start Your Meal
a separation between work and digestion to
breakfast and lunch, lunch and dinner, and
avoid any conflict between the two. Before diving into your meal, take a moment to
dinner and breakfast. Refrain from mindlessly
pause and reflect on the journey your food has
nibbling in between if you don’t feel hungry.
Why is this important? Well, because our been through before reaching your plate. It’s
3) Always Eat in a bodies are designed to focus on one task at easy to overlook amidst the hustle and bustle of
a time effectively—either digesting food or daily life, but every morsel we consume is a gift
Relaxed State engaging in mental activities like working of nature, nurtured by the collective efforts of
or studying. When we immediately resume countless people and natural forces.
It’s best not to eat when we’re upset, angry,
3/4 work after eating, our bodies face a dilemma.
agitated, or in a hurry. Food eaten in such
Our stomachs demand energy for digestion, As you sit down to eat, take a moment to express
conditions will not be properly digested
while our brains require it for mental tasks. gratitude to the Divine, or to whichever higher
because a lot more of our vital energy will get
2) Eat Only Till You’re used to handle the mental stress, and less will
Consequently, our body’s energy is divided,
leading to subpar performance in both areas.
power you believe in. Acknowledge the tireless
work of the farmers who labor all day in the
Three-Fourth Full remain to carry out bodily functions, namely
fields, the people involved in transporting the
digestion. What we don’t digest often turns
To maintain optimal health, take a short break food to you, the cooks who’ve prepared the food
Many cultures have rules that tell you to into bacterial fermentation, toxic filth, or fat.
after consuming any heavy meal, especially with love, and the sun which has ripened the
stop eating before you are full. In Japan, there one rich in grains or legumes. Ideally, this break food with its warmth. When you open your eyes
is a saying called ‘Hara Hachi Bu,’ which means So ensure that when you eat, you’re entirely
should last at around fifteen minutes, during and begin to eat, savor each bite, involving all
“Stop Eating When You’re 80% Full.” Islamic calm and relaxed. Avoid rushing or hurrying
which you can relax or even take a brief nap. your senses to experience the flavors, textures,
culture has a similar rule. Germans say “Tie Off through your meal and refrain from eating in a
and aromas of your food.
the Sack Before it’s Full.” state of anxiety or restlessness.

25   26
 Setting up a Satvic Kitchen

Chapter 2 SETTING UP A SATVIC KITCHEN DRY INGREDIENTS

Ingredients Needed 1. NUTS AND SEEDS Buy what you’ll use within a month and store them in the refrigerator
during the summer months. Always soak your nuts and seeds in water before using them.
for a Perfect Satvic Kitchen • Almonds • Peanuts • Chia Seeds
• Walnuts • Pumpkin Seeds • Flax Seeds
In order to make the Satvic recipes with ease, it’s important to have a well-stocked Satvic kitchen.
• Cashews • Sunflower Seeds • Sesame Seeds
Below we have given a list of all ingredients used in this book. We recommend that you buy fruits, • Pistachios • Poppy Seeds
vegetables, and fresh herbs as and when you make the recipes, but buy all the dry ingredients
in advance, in one grocery trip.
2. SEEDS FOR SPROUTING Seeds for sprouting are same as those used to grow the vegetable.
You can find them online.
FRESH INGREDIENTS
• Alfalfa • Radish • Green lentils
• Clover • Moong • Chickpeas
• Fenugreek • Black Chickpeas
1. FRUITS Make sure whatever you buy is seasonal and regional. Avoid buying frozen fruits.

• Lemons • Pears • Peaches

3. GRAINS AND LEGUMES
• Melons • Oranges • Berries
• Papayas • Mangoes • Grapes
• Whole Wheat Flour • Quinoa • Millets
• Coconuts • Bananas • Sapota (chikoo)
• Brown or Red Rice • Moong Daal • Chickpeas
• Apples • Pomegranates • Pineapples

4. SPICES AND CONDIMENTS

2. VEGETABLES Avoid precut, prepackaged vegetables that have been sitting in plastic bags and
containers. • Rock Salt (sendha namak) • Fennel Seeds • Cacao Nibs
• Green Chillies • Cumin • Galangal
• Ash Gourd • Celery • Pumpkin • Fresh Ginger • Black Pepper • Vanilla Powder
• Bottle Gourd • Parsley • Cabbage • Cinnamon • Saffron Strands
• Ridge Gourd • Zucchinis • Peas • Green Cardamom Buds • Cacao Powder
• Spinach • Tomatoes • Broccoli
• Lettuce • Bell Peppers • Green Beans
• Rocket leaves • Beetroot • Cauliflower 5. DRY HERBS You can easily find them at grocery stores.
• Cucumbers • Carrots • Potatoes
• Dry Basil • Dry Rosemary
• Dry Oregano • Dry Thyme
3. HERBS Growing your own herbs is easy and economical. If you have more than you can use,
just dry them and store in jars for future use.
6. SWEETENERS Remove all processed sugars from your kitchen and replace with natural ones.
• Coriander • Curry Leaves • Rosemary
• Mint • Thyme • Lemongrass • Dates • Jaggery
• Bay Leaf • Oregano • Basil • Raisins

  27   28
 Setting up a Satvic Kitchen

7 Essential Tools 3. Clayware or Stainless Steel

Cooking vegetables, sabzis, or rice in a clayware is
for a Perfect Satvic Kitchen
much better than cooking them in any kind of a metal
It is truly a joy to have good kitchen equipment. We recommend that you start with the equipment pot. Clay is porous in nature, it allows moisture and
that you already have, and then, purchase additional tools as per your need. heat to circulate through your food, and thus, retain
its nutrition. Food cooked in a clay pot even tastes
better. Our ancestors all used clay pots to cook their
1. Blender food. Clay pots are inexpensive and are easily available
A blender is needed for everything—soups, dressings, nut milks. in local Indian markets or online. If clay pots are not
The recipes in this book will work just fine with an average available, the next best alternative is stainless steel
household blender. But, we recommend you to invest in a high- vessels. They are easily available in the market. Do not
speed blender. It can make the silkiest sauces, smoothies, soups, use aluminum or non-stick cookware.
and creams in very little time.

4. Cast Iron Tawa or Clay Tawa

Cast iron tawas or clay tawas can easily be found in
local Indian markets or online. Using cast iron or clay
2. Juicer tawa instead of non-stick alternatives offers several
You will need to drink lots of juices in your journey of following a benefits. Clay is natural material that enhance the
Satvic diet. There are two main types of juicers: flavour of dishes over time, adding a distinct taste to
the food. Do not use a non-stick tawa.
1. Centrifugal Juicers
These typically utilize a fast-spinning metal blade that
separates the juice from flesh via centrifugal force. The
problem with centrifugal juicers is that the fast-spinning metal
5. Measuring Cups and Spoons
blade generates heat, which destroys the enzymes in the fruits
While recreating recipes in this book, make sure you
and vegetables you’re juicing, leading to a less nutritious juice.
use the exact amount of the ingredients mentioned so
Slow Juicers (also known as Cold Press Juicers) that you get the perfect taste of the recipes. Measuring
Slow Juicers extract juice by first crushing and then pressing cups and spoons are easily available online, and also
fruit and vegetables for the highest juice yield. Because they on our website.
don’t produce as much heat, they keep most of the nutrients
intact, leading to a high quality juice.

If you want to pack the most nutrients into your body, use a slow
press juicer. There are a variety of slow juicers available in the
market.

29   30
 Setting up a Satvic Kitchen

6. Nut Milk Bag or Muslin Cloth A True Superfood

Sprouts
A nut milk bag is a specially shaped fabric bag that
you strain blended almond or coconut milk through,
to remove any pulp that remains. A nut milk bag will
help you achieve a smoother consistency of your
coconut or almonds milks. This is available to buy
online. If you don’t have a nut milk bag, a muslin What are sprouts?
cloth will work just fine.
Sprouts are the most concentrated forms of living
foods. When you soak and germinate seeds, after
three to five days, a white tail emerges from them. The
7. Julienne Vegetable Peeler seed, along with the tail are called sprouts. The easiest
This is one seemingly gimmicky tool that we
lentil sprouts to grow in India are mung, moth, chana,
absolutely adore and highly recommend. A julienne
and kulathi. As for easily growable vegetable sprouts,
peeler is a type of vegetable peeler with a jagged
edge that allows you to create thin strips of they are alfalfa, clover, radish, and fenugreek.
vegetables for salads. Try it with zucchini, carrots,
radishes, cucumbers, beets, apples, and more.
Using this tool saves a lot of time and prevents
fatigue while cutting vegetables for salads. This is
easily available to buy online.

LENTIL SPROUTS

31   32
 Setting up a Satvic Kitchen

Which sprouts to take?

Why Sprouts? When you apply water to seeds, they absorb the
Both lentil sprouts and vegetable sprouts are excellent options. Vegetable sprouts are lighter
water and swell to at least twice their size. Not only do
• Nutrition: Sprouts are one and easier to digest, while lentil sprouts are more nourishing, providing more building materials
they swell in size, but they also increase in nutritional
of the most nutritious whole for the body. You can select either type of sprout based on your needs, or enjoy a combination
content. Sprouts are ten to thirty times more
foods on the planet. They are of both.
high-frequency, high-vibration nutritious than the full grown vegetable. They are
living foods that transfers their plants in their baby stage. At this stage, they have
life-force energy to you. the greatest concentration of nutrients than at any
other point in their life. They are able to release these
• Cost Effective: Sprouted
seeds multiply three to 15 times nutrients into our bodies because of their delicate cell
their weight. Grow organic food walls.
in your kitchen year round at a
very minimal cost. This makes sprout a true “super food”. They are one
of the most LIVING FOODS in nature. Living foods are
• Organic: No chemicals,
herbicides, pesticides, or foods that create new life when planted. That small
fungicides. You can trust that radish sprout has the life-force to grow a full-grown
it’s pure because you are the radish out of itself. This life-force is transferred to your
grower.
body when you consume them. Think about this,
• Easy: Just add water. No when you eat a sprout, you are eating the life-force
special lights required. You can energy that is needed to create a full grown healthy
grow half a kilo in only nine plant.
square inches of counter space
in your kitchen.
Sprouts have been used as a health food throughout
• Freshness: Pick and eat the history. The Chinese have been using bean sprouts for
same day. No loss of nutrients. centuries, since 3,000 BC to be exact, and swear by
their healing properties. During world War II, sprouts
• Environment Friendly: No
were eaten as a source of protein.
airplanes or fuel consumed to
deliver this food to you.
In India, the culture of lentil sprouts is still prevalent,
• Emergency Preparedness: but barely anyone knows about vegetable sprouts.
Sprout seeds last a long time
We learned the concept of vegetable sprouts from the
if tightly sealed and stored in a
cool, dry environment. Hippocrates Health Institute, where they employ a diet
abundant in vegetable sprouts to treat even advanced
stages of disease, including cancer.

It’s important to note that some people may find lentil sprouts difficult to digest, experiencing
symptoms such as bloating or heaviness after having them. If you experience these issues,
consider switching to vegetable sprouts. Alternatively, although sprouts are best consumed
raw, you can lightly steam them in case you experience any discomfort after their consumption.
33   34
 Sprouting Quantity Chart
How to grow sprouts?
It’s easy. Just 6 simple steps! Seed Type Yield Amount Rinsing Time

Alfalfa 1 tablespoon seeds = 1 cup sprouts 5 days

Clover 1 tablespoon seeds = 1 cup sprouts 5 days

Radish 2 tablespoon seeds = 1 cup sprouts 5 days

Fenugreek 1 tablespoon seeds = 1½ cups sprouts 3 days

Moong ½ cup seeds = 2 cup sprouts 3 days

STEP 1 Rinse the seeds STEP 2 The following STEP 3 Tie the cloth tightly so Green Lentils ½ cup seeds = 2 cup sprouts 3 days
and place them in a glass morning, drain out the water that the seeds are contained
container. Fill the container from the container. Rinse one in a bundle. Chickpeas ½ cup seeds = 1½ cups sprouts 3 days
with filtered water to cover the time and drain again. Put your
seeds plus an inch. Let your seeds at the center of the Black Chickpeas ½ cup seeds = 1½ cups sprouts 3 days
seeds soak overnight. cotton cloth.

Sprouting FAQs
Where should I buy seeds? How much light does it need?
You can find lentils at any grocery store. For Not much. You can keep them on your kitchen
vegetable sprouts, you can either order them counter. You never want any direct sunlight hitting
online or from our website satvicmovement.org your sprouts, otherwise, they will get too hot,
cook, and die.
Where should I store my seeds?
Keep them cool and dry. Seeds are often sold What kind of water should I use?
in plastic bags, which is fine if you plan on using Filtered water at room temperature.
them in a few months. If you plan in keeping
them longer than that, transfer them to dry glass Where should I store my sprouts?
STEP 4 Place this bundle in STEP 5 Rinse the seeds with STEP 6 At the end of the In the refrigerator in a covered container. Make
containers with a tight sealing lid. Store in pantry
a bowl and cover with plate. fresh filtered water twice a rinsing time, your sprouts will sure they are completely dry before you store
at room temperature. If it gets too hot, keep
Make sure it is not in direct day, one in the morning and be long enough to eat. The them. They should last for five to seven days.
them in the refrigerator if you have space. This is
sunlight. once in the evening, for four sprouting time will vary from
specifically applicable to vegetable sprouts.
to five days. seed to seed. Allow them What if the sprouts develop mold?
to dry completely before What is the best place to grow sprouts? Increase ventilation around your jars. A ceiling or
storing. They can be stored Your kitchen counter. The temperature, humidity, tabletop fan on “low” somewhere in the room is
in a covered container in the lighting, and proximity to a water source makes ideal.
refrigerator for upto five to your kitchen an ideal setting to grow your sprouts.
seven days.
What is the best temperature?
Between 17-22 degrees C (65 and 75 degrees F).

35   36
 How to use sprouts?
Sprouts are great to use in salads because they instantly add crunchiness, flavour, and Use them as an addition to
nutrition to your meal. To make a fulfilling salad, use 30% sprouts, 30% vegetables, stir-fries or sautéed dishes
30% leafy greens, and 10% toppings, such as coconut, nuts, seeds, and homemade
dressings (for taste and texture).

10%
30% TOPPINGS
SPROUTS grated coconut,
sprouts of lentils or soaked nuts and seeds,
vegetables like alfalfa, homemade dressings,
clover, radish, fenugreek dried fruits

Sprouts can be added

as a topping to soups

30% 30%
VEGETABLES LEAFY
cucumbers, tomatoes,
GREENS
carrots, bell peppers, spinach,
beetroots, zucchinis, lettuce, cabbage,
broccoli, peas, fenugreek leaves,
green beans coriander Fill wraps or rolls with
a mixture of sprouts

37   38
 All About Nut Milks How to make coconut milk?
M AKES 2 CUPS
Nut milk refers to non-dairy milks derived from plants or nuts, such as coconuts,
almonds, peanuts, or sesame seeds. As you keep following the Satvic lifestyle, nut
milks will become a staple in your kitchen.

How are nut milks made?

Nut milks are made from different types of nuts. First, nuts are soaked in water for six to
eight hours. Then, they are blended together with fresh water. The liquid that is strained
from this mixture is the nut milk. In some cases, natural flavoring (for example — dates,
1. Take 1 cup of chopped fresh coconut. 2. Combine it with 2 cups of water in a blender.
cinnamon, etc) is added.

Which nut milk is the healthiest?

All nut milks are highly nutritious, if prepared fresh at home. However, coconut milk is the
easiest to digest.

How can I use nut milks?

Nut milks can be used as bases for smoothies, soups, curries, dressings, and desserts.

How often can I consume them?

3. Blend until smooth. 4. Pour the mixture over a bowl covered with a
Many recipes in this book already include coconut milk. There is no need to drink a glassful
nut milk bag or a muslin cloth.
of nut milk separately (unless you are underweight, or have a tendency to lose weight, in
which case you can take a glass of nut milk along with your breakfast).

Can I buy pre-packaged nut milks?

No, we don’t recommend you to buy pre-packaged nut milks, as they are chock-full of
preservatives, thickeners, and artificial ingredients.

Note
5. Squeeze out the milk with your hand. You 6. Milk can be used immediately or stored in
• Use only raw and un-fried nuts, no roasted nuts. can use the leftover pulp as a face scrub. refrigerator for upto 1-2 days.
• Nuts must be soaked for at least five to six hours in fresh water. In case you are in a
hurry, soak them in hot water for about thirty minutes.
• Always discard the water in which the nuts had been soaked. FOR MAKING ALMOND MILK, FOR MAKING SESAME MILK,
• Make sure to not cook coconut milk directly on flame. Coconut milk is extremely
Use a ratio of ¼ cup of almonds (soaked in Use a ratio of ¼ cup of sesame seeds
nutritious but when cooked, the fat within the milk gets denatured. Always add it
water for at least six hours or overnight) to 1 (soaked for at least six hours or overnight)
towards the end, after switching off the stove.
cup of water. to 1 cup of water.   40
39
 Setting up a Satvic Kitchen

DO’s and DONT’s

of Recipe Making

1. Use exact measurements 2. If making conversions, follow the conversion chart below
Please use the exact measurements of the ingredients mentioned in the recipes in order to
¼ cup = 4 tablespoons
get the right taste of the dishes. Often, people casually add ingredients without measuring
½ cup = 8 tablespoons
them with proper measuring cups and spoons and as a result, they do not get the desired
1 tablespoon = 3 teaspoons
taste, consistency, or texture. After a few months of following the Satvic recipes, you might
1 pinch = 1/16 teaspoon
remember the measurements, but please carefully measure the ingredients in the beginning.

3. When using dry herbs, use less. Dry herbs are more concentrated. It’s a 1:3 ratio. If
using 1 tablespoon of fresh, use 1 teaspoon of dry.

4. Always soak your nuts and seeds in water before using. Nuts contain something
called enzyme inhibitors, which make them hard to digest. By soaking them, these
enzyme inhibitors are removed. The average soak time is six hours. You may soak them
overnight. Always discard the water in which the nuts were soaked.

5. Be careful when multiplying recipes. When doubling or tripling any recipe,

proportionally increase the quantity of fresh ingredients, but use caution when
increasing the quantity of dry condiments, such as salt or turmeric. Such spices may
DON’T USE THIS USE THIS only need to be increased marginally, depending on the dish and the ingredient.

DON’T USE THIS USE THIS

41   42
 Chapter 3 SATVIC MEAL PLANS
Two common doubts:
What if I’m underweight and live a sedentary lifestyle?
In this case, the active plan is recommended.

Choose Your Meal Plans What if I’m overweight and live an active lifestyle?
The lifestyle plan is suggested in this scenario.

In the following pages, you will find the three meal plans that we suggest at Satvic Movement: the
healing plan, the lifestyle plan, and the active plan. These plans have been carefully designed with
consideration for different stages of health, body types, and dietary needs. Please choose the plan
5 Important Points to Remember While Following Any Meal Plan:
that suits you best at this stage of your life.

Feel free to swap lunch Adjust meal timings according to

Meal Plan Type Who It’s Recommended For and dinner in any of the plans your schedule
Depending on your schedule and The timings given in the meal plans
preference, feel free to swap the meals. are just for reference.
Those aiming to reverse a chronic lifestyle disease such as thyroid
imbalance, Type 2 diabetes, menstrual disorders, digestive
disorders, cardiovascular diseases, respiratory disorders, excess
weight, acne or skin problems, fatty liver, lethargy, migraines, etc.
Healing Plan
After approximately 3 months of following the healing plan, it’s
important to transition to either of the plans mentioned below,
based on the parameters which closest match your body. At different stages in life, you may Maintain a fasting window between
need to switch between different plans dinner and breakfast everyday
When you need more healing, the healing 14-16 hours of fasting is ideal. This allows
Those who have a tendency to gain weight easily plan is best. When you need more building your body to get a rest from digestion, and
Lifestyle Plan and nourishment, active plan is best. thus, engage in healing and repair work.
OR those living a sedentary lifestyle (spending most of the day
sitting, and exercising for one hour at max).

Those who are underweight, or have a tendency to lose weight easily

Active Plan OR those leading highly active lifestyles (engaging in intense or long
hours of physical activity daily).
Listen to your body and
make adjustments
Don’t take these as rigid meal plans.
Note: As this book focuses on healing, the recipes are categorized according to the healing plan. Based on your needs, feel free to make
adjustments to the meal plans.

43   44
 Adaptations To the Healing Plan
4 adaptations to make for those who are following the healing plan and are
underweight or have a tendency to lose weight:

Add Nut Milk to Your Fruit-Based Breakfast

Soak ten nuts (such as almonds, cashews, or walnuts) overnight OR three spoons of
seeds (such as sesame seeds) and blend with one cup water in the morning. You can
add and blend dates in this mixture to add sweetness to your nut milk.

Add a Portion of Grain or Legume to Your Veggie Meal

In other words, opt for a low grain option, rather than a no grain option for your
veggie meal. To do so, add a bowl of any one grain or legume to your veggie meal,
such as millet, rice, chickpeas, moong daal, lentil sprouts etc.

Include Cold Pressed Oil in Your Meals

Add two to three tablespoons of unheated cold pressed oils in your meals throughout
the day. Drizzle it over sabzi or curries, mix it into soup, or use it as a salad dressing.

Maintain Protein Intake

To prevent excessive weight loss on the healing plan, ensure a consistent intake of
protein-rich plant-based foods, such as moong daal, chickpeas, kidney beans, green
peas, nuts, and seeds. You can incorporate legumes into your grain or vegetable meal
and add nuts and seeds to your breakfast meal.

2 adaptations to make for those following healing plan and are diabetic:

Select Low-Sugar Fruits

For your fruit-based breakfast, avoid consuming very sweet fruits such as mango,
cheeko, or banana. Also, avoid smoothies altogether, as they can spike blood sugar
levels in the case of diabetes. Instead, choose neutral-tasting fruits such as guava,
papaya, pear, apple, etc.

Choose a Vegetable-Based Salad for Breakfast

Pure Satvic Salad is an excellent breakfast option for those with diabetes. For the
detailed recipe, refer to page 70.

  46
45
 Remember: Healing plan should be followed for a maximum of three months
After that, you have to switch to Satvic Movement’s lifestyle plan or active plan (given on the next
two spreads).

Why is it so important to switch?

The healing plan allows the body to enter a cleansing phase. During this time, the praanshakti
removes waste tissues and unwanted material from the body. However, after a certain point, when
praanshakti has completed cleansing, it could even start eliminating the healthy tissues and fats
from the body, which we don’t want.

Once cleansing is sufficiently completed, the body does not need further cleansing. Instead,
it needs nourishment and nutrition, and hence switching to either the lifestyle or active plan is
necessary. These plans involve a greater intake of building foods such as legumes, lentils, nuts,
seeds, etc.

PERIOD OF CLEANSING PERIOD OF NOURISHMENT

(healing plan) (lifestyle or active plan)

Also remember that under certain conditions, you may experience the following symptoms and
need to switch to the lifestyle/active plan even sooner than three months:

• Increased hair fall

• Excessive weakness, tiredness, or low energy for a sustained time
• Rapid weight loss (more than five to eight kgs in a month, with noticeable muscle loss)
• Weight falling below one’s optimal/desired weight

If you experience any of the above symptoms, even if your disease has not yet reversed, please
transition to either the lifestyle plan or active plan, based on your needs. You could make this
switch after three weeks, one month, or two months, depending on when these symptoms arise.

At Satvic Movement, we’ve specifically curated a 7-day program for those who
want to reverse chronic health problems. It’s called the Heal Yourself Challenge.
You can get more details by clicking the “7 Day Heal Yourself Challenge” on the
right.

47
  48
49   50
 Commonly Asked Questions
How will I fulfill my protein requirement on the Satvic diet?
This is a valid concern, as protein play a crucial role in our body by helping to build, maintain,
and repair our tissues. How much protein you need in a day depends on several factors: your
age, activity level, muscle mass, and more. However, as per a report by the World Health
Organisation, for adults leading a moderately active or sedentary lifestyle, the protein needed
is 0.83 grams per every kilogram of body weight (we’ve cited this report in the references
section).

In simple terms, what this means is that if you’re an adult, to figure out your daily protein needs,
just multiply your weight in kilograms by 0.83. This means that for someone weighing around 60
kgs, their protein requirement will come to be around 48 grams in a day. By incorporating ample
legumes, lentils, beans, nuts, and seeds into your diet, you can effortlessly meet your protein
needs.

Sources of protein in the diet suggested by Satvic Movement:

(The protein values provided are based on data from the USDA).

Note about protein intake in the healing plan:

The healing plan of Satvic Movement is intended to be a cleansing plan. During the healing
phase, we at Satvic Movement have intentionally kept the protein intake low. The reason for this
is that proteins are relatively harder to digest and thus, when consumed, the body’s energy gets
diverted to digestion, rather than healing and cleansing.

The healing plan is suggested to be followed for a maximum duration of three months. From our
experience, we have observed that in such a short duration, one is unlikely to develop any signs
of protein deficiency. We have also advised that as soon as one starts to experience any signs
of sustained weakness, increased hairfall, rapid weight loss, or the weight falling below one’s
desired weight, they should switch to the lifestyle plan, which adequately fulfills the daily protein
requirement.

While it’s important to be aware of your protein intake, there’s no need to obsess over
the exact gram count daily. We believe that food is much more than just numbers, or
fragmented nutrients.

51   52
 How will I fulfill my calcium requirement on the Satvic diet? Sources of calcium in the diet suggested by Satvic Movement:
Calcium is a mineral your body needs to build and maintain strong bones and to carry out many All plant based foods have some amount of calcium. Some of the most calcium rich foods are
important functions. About 99% of the body’s calcium is stored in bones, and the remaining 1% mentioned below:
is found in blood, muscle, and other tissues. * All values are expressed per 100g edible portion

We have grown up hearing that we need to drink milk to obtain calcium. Let’s understand why.
Calcium is a mineral naturally occurring in the earth’s crust. Grass absorbs calcium from the
ground. Cows eat this grass and that’s where they obtain their calcium from. Now we humans
drink the milk of the cow and obtain our calcium.

However, when we eat plant-based foods, we obtain our calcium directly from the plant, without
having to go through the cow. We don’t need to rely on cows to fulfill our calcium needs.

When we eat plant-based foods like vegetables, seeds, nuts, grains, and greens, we obtain a
much more direct source of calcium.

(The calcium values provided are based on data from the ICMR).

By including a variety of these foods in your diet, you can easily fulfill your calcium requirement.

53   54
 Where will I get my Vitamin D from? Where will I get my Vitamin B12 from?

What is Vitamin D? What is Vitamin B12?

Vitamin D is essential for the optimal functioning of our body. It has been known to help the Vitamin B12 is an essential nutrient. Also known as cobalamin, it is involved in the metabolism of
body absorb and retain calcium and phosphorus, which are critical for building strong bones. every cell of the human body and plays an important role in maintaining the health of our blood,
bone marrow, and nervous systems.

Where is Vitamin D obtained from?

The best way to get Vitamin D is through exposure to
Where is Vitamin B12 obtained from?
sunlight. Spending 15 to 20 minutes outdoors in direct B12 is made by microorganisms living in soil and water. Humans and other animals then absorb
sunlight, three to five times a week, is what we recommend. these microorganisms into their systems through the food they eat and the water they drink.
You can do this by sunbathing (lying in the sun with
minimal clothing on), or by engaging in outdoor activities Our ancestors would effortlessly get their B12 supply in the form of:
like exercise or walking in the morning or evening sun. • Bacteria on root vegetables/tubers pulled from the ground
• By drinking water from ponds, rivers, or other natural drinking water
For longer sun exposure (about thirty minutes), morning or
evening sunbathing is ideal. If getting sun exposure in the
midday, ten to fifteen minutes is sufficient.
B12 in the Modern World:
Today, because of the abuse that has been caused to Nature in the form of large scale industrial
farming and high use of pesticides and chemicals, our soil quality has significantly depleted.
Vitamin D in the Modern World: Thus, ‘natural’ sources of B12 are much harder to obtain today than they were in the past.
If we are taking in the sun regularly, we would hardly get deficient in Vitamin D. However,
in today’s day and age, we have become an indoor generation, leading lifestyles that are As a result, at Satvic Movement, we highly recommend undergoing a blood test to determine
completely devoid of sunlight. Due to this, we easily become deficient in this vital vitamin, your B12 levels. If the test reveals a deficiency in B12, we advise taking a supplement for it under
and hence it becomes necessary to supplement it. the guidance of your physician. Vitamin B12 is one of the few nutrients that is not readily available
in sufficient quantities in our food.
We recommend getting your blood test done to determine your Vitamin D level. If your levels
are low, take supplementation as recommended by your physician until your levels normalize.
However, apart from B12, all other essential nutrients can be obtained through a diet rich in living,
Once the levels come back to normal, you can maintain them by regular sunbathing. wholesome, and plant-based foods, along with the Satvic lifestyle.

55   56
Chapter 4

PRE - B REAKFAST
RECIPES FOR THE
REVOLUTION

  58
 2nd option
1st meal
COCONUT WATER
PRE-BREAKFAST Coconut is called “Shree Phal” in Sanskrit. It’s the only
fruit given the title of Shree in front of it, because of its
When we start a car, we don’t immediately set it on fifth gear. We start with the first healing properties. Coconut water is a natural laxative.
gear and gradually move up to the fifth gear. Similarly, with our body, we should Make sure you only use fresh coconut water, not the
start our mornings in the first gear, meaning, we should consume an extremely light pre-packaged or bottled version. In case coconut
water is not available in your region, you can drink
meal to begin our day. Then we can transition to more substantial foods. One way
the juice of any other fresh green vegetable - such as
to do this is by starting the day with a cleansing juice, a few hours before breakfast. celery, cucumber, spinach, etc.

Ensure a gap of 1½ to 2 hours between your juice and breakfast. IN GR E D IE N T S

400 ml (about 1 glass) of coconut water
Here are a few options for your pre-breakfast juices.

PRE - B REAKFAST
3rd option

1st option
GLOWING GREEN JUICE
SERVES 2

ASH GOURD JUICE IN GR E D IE N T S

Ash gourd (safed petha) is one of the most cleansing • 3 cups chopped cucumber
vegetables in nature. When it enters our body, it starts to pull
• 1 cup roughly chopped spinach, tightly packed
out much of the toxic waste inside. When it leaves our body, it
carries a substantial amount of waste with it. • ¼ cup mint leaves, tightly packed
• 2 cups chopped apple
Ash gourd is easy to find at vegetable vendors. It belongs to • 1 inch coin ginger
the gourd family and is also called ‘winter melon’. Don’t worry,
• 1 teaspoon lemon juice
the taste of ash gourd juice is not bitter at all. In fact, it’s quite
bland, like water.
METHOD
I NG RE D I E NTS
1. Simply juice all the ingredients together.
Ash gourd (safed petha)*
2. Add the lemon juice from top and serve.

M ET HOD Tip When juicing leafy greens like spinach and mint, alternate
1. Remove the peel of the ash gourd and take out all the them with watery ingredients such as cucumber and apples.
seeds from inside. This helps your juicer to keep things moving.
2. Cut it into pieces and juice it. Drink about 400 ml (1 glass)
Note If you have kidney or gallbladder stones, refrain from
of this juice every morning.
regularly consuming green juices and instead opt for other
*Feel free to mix 50% coconut water with 50% ash gourd juice. types of juices.
  60
 CLEAN CARROT JUICE
SERVES 2

INGREDIENTS
4th option • 2 cups chopped carrots
3 cups chopped papaya
WINTER JUICES
•

• 2 oranges
• 1 inch coin ginger
Here are a few winter juice recipes made using seasonal ingredients that
Substitution You can substitute oranges with kinnow.
are specific to winter.

METHOD
1. Simply juice all the ingredients, and serve.

Tip: If you don’t have a juicer, blend all the ingredients

PRE - B REAKFAST
and strain through a thin muslin cloth.

ABC JUICE TOMATO BATHUA JUICE

SERVES 2
SERVES 2

I NG RE DI E NTS
INGREDIENTS
• 1 medium apple
• 1 cup fresh bathua leaves
• 2 medium beetroots
• 2 medium tomatoes, roughly chopped
• 8 carrots
• ½ cup water (if required)
• 1 inch coin ginger

Substitution You can substitute apples with pears. METHOD

1. Simply juice all the ingredients, and serve.
ME THOD
1. Simply juice all the ingredients, and serve. Tip: If you don’t have a juicer, blend all the ingredients
and strain through a thin muslin cloth.
Tip: If you don’t have a juicer, blend all the ingredients
and strain through a thin muslin cloth.

  62
2nd meal
BREAKFAST
For maximum energy throughout the day and quickest healing, eat a light breakfast
consisting of water-rich foods. The philosophy of eating packaged cereals or other

B REAKFAST
processed foods for breakfast was introduced due to Western influence and is highly
flawed. This culture originated from food companies that wanted to sell cereal.

Options for a healing Satvic breakfast include a platter of fruits or smoothies, or even the
pure Satvic salad. A light breakfast allows less time for the praanshakti to be spent on
digestion, leaving more time for healing, maintenance, and repair work within the body.
Often we eat an extremely heavy breakfast while our digestive fire in the morning hours is
still not fully ignited. This ends up resulting in improper digestion which is the root of many
health problems. So, in the pages that follow we have shared some easy-to-digest breakfast
options for the healing plan.

  64
 1st option
EATING 1 FRUIT AT A TIME 3rd option

SMOOTHIES
It is best to eat only one type of fruit at a time. This is
called ‘mono-eating’. It is easier for our stomach to digest
one fruit, rather than many fruits, especially in the healing
stage. This is because each fruit requires a different type
of digestive juice to be secreted by the stomach. Fruits with nuts are the most ideal for breakfast. However, for a change and variety, you
may have smoothies or smoothie bowls two to three times a week for any meal plan —
You can eat a plate full of any seasonal fruit, for example: healing, lifestyle, or active. Make sure that you’re not having a very high glycemic load
• melons (such as watermelon or muskmelon) smoothie. This basically means that you should not make your smoothie too excessively
• apple sweet. Even though you may add only natural sweeteners, they still pose a load on the
• pear
body and could spike up your sugar levels. To build a delicious smoothie you need four
• pineapple
• orange components:
• papaya
• peach
• pomegranate
• berries
• guava

B REAKFAST
Just make sure whatever you eat is seasonal and regional.
Do not eat fruits imported from other countries.

2nd option
EATING 2 OR MORE FRUITS
If you feel bored eating only two fruits, you may eat
more than two fruits. Even when eating multiple
fruits, try to mix only the same categories of fruits
together. Avoid mixing citrus and sweet.

  66
BLUSH SMOOTHIE BOWL BANANA DATE SHAKE
P RE - P RE PA RATI ON PR E - PR E PAR AT IO N
Peel and slice 2 bananas and freeze for 6 hours. Prepare 1½ cups coconut milk (pg 40).

IN GR E D IE N T S
I NGRE DI E NTS S ERVES 2
S ERV E S 2

• 2 bananas, frozen • 3 bananas

• 3 soft pears or soft apples, chopped • 6 dates, de-seeded
• ½ cup chopped beetroot • 1½ cups coconut milk
• 4 ice cubes
Topping • ½ teaspoon cinnamon powder
• any seasonal fruits and nuts
METHOD
M ETHOD
1. Place everything into a blender and blend until
1. Place everything into a blender and blend until smooth.
smooth.

B REAKFAST
2. Pour into bowls and top with fresh seasonal fruits and nuts
2. Pour into glasses and top with fresh seasonal
of your choice.
fruits and nuts of your choice.

GREEN SMOOTHIE BOWL MARIGOLD SMOOTHIE

PRE - P RE PA RATI ON PR E - PR E PAR AT IO N
Peel and slice 4 bananas and freeze for 6 hours.
• Freeze 1 sliced banana and 1½ cups
I NG RE DI E NTS chopped papaya for 6 hours.
S ERV E S 2 • Prepare ¼ cup coconut milk (pg 40).
• 4 bananas, frozen
IN GR E D IE N T S
• 2 cups of spinach S ERVES 1
• ¾ cup grated coconut • 1½ cups papaya, frozen
• 4 dates, de-seeded • 1 banana, frozen
• 2 teaspoons lemon juice • 3 dates, de-seeded
• ½ teaspoon cinnamon powder • 6 saffron strands
Topping • ¼ cup coconut milk
• any seasonal fruits and nuts
METHOD
M ET HOD 1. Place all the ingredients into a blender and blend
1. Place everything into a blender and blend until smooth. until smooth.
2. Pour into bowls and top with fresh seasonal fruits and 2. Pour into bowls and top with fresh seasonal fruits
nuts of your choice.   68
and nuts of your choice.
 4th option

PURE SATVIC SALAD

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

This salad is called the “Pure Satvic Salad” because it’s the purest and cleanest salad for
healing purposes. Yet, this salad is flavourful (because of the coriander, tomatoes, and
coconut) and crunchy (because of the sprouts). If you wish, feel free to add a homemade nut-
based dressing to it.

B REAKFAST
IN GR E D IE N T S PR E - PR E PAR AT IO N
S ERVES 2
Prepare ½ cup sprouts (pg 35). (optional)

• 2 cucumbers, small-chopped
• 2 carrots, grated
METHOD
• 2 tomatoes, small-chopped
1. Place all the ingredients into a large
• 1 small green capsicum,
small-chopped mixing bowl.

• 2 big slices of coconut, grated

2. Mix everything together and serve.
• 1 cup coriander leaves, chopped

For a boost

• ½ cup sprouts (optional)

  70
 5th option (for the winter)

CLEAR SOUP

B E ST F O R
Morning Detox Drink Lunch Dinner
Winter Breakfast Mid-Meal An Occasional Treat

This is a simple soup which takes just a few minutes to make. We’ve suggested a few veggie
options, but you can add any that you have available.

IN GR E D IE N T S METHOD
S ERVES 2

B REAKFAST
1. Place the chopped lemongrass and 4
• ½ cup chopped lemongrass cups of water into a pot. Cover and boil
(stems and leaves) for about 10 minutes on medium flame.
• 4 cups water
2. Once boiled, discard the lemongrass
Veggies stems but save the water to use as
• ½ cup small-chopped carrot stock for the soup.

• ½ cup small-chopped potato

3. Add all the veggies to the same pot
• ¼ cup chopped green beans and cook with the lemongrass stock on
• ¼ cup chopped broccoli medium flame for 20 minutes until the
or green peas (fresh) vegetables turn soft.

Other Ingredients 4. Switch off the stove. Add all the other
• 2 teaspoons lemon juice ingredients to the soup, and stir well.
• ¼ teaspoon black pepper powder
5. Add the toppings, and serve warm.
• 1½ teaspoons rock salt
Note You can use any seasonal vegetables
Topping
available. Just make sure to use a mix of
• 1 tablespoon finely chopped coriander soft and crunchy vegetables.

  72
3rd meal
LUNCH
Our digestive fire is the highest at noon. Hence, we recommend that you eat your principal
meal at this time. However, if it is not convenient for you, then depending on your schedule,
feel free to swap your lunch and dinner. On the following pages there are various grain
and legume meals that you can have for lunch. Please keep the following points in mind
regarding the lunch meal in the healing plan.

1. Eat only one type of grain or legume at a time. Do not mix more than one grain in the
same meal. So, no chapati with rice, no rice with daal, no daliya with millet, etc.

2. Eat less grains or legumes and more vegetables. If you eat one bowl of grain or legume,
eat two to three times more vegetables.

3. In the recipes that follow feel free to multiply them or substitute certain ingredients
that you can’t find and use your judgment to make adjustments.

  74
 LUNCH

SATVIC ROTI

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

METHOD

LUNCH
STEP 1 Take one cup of any seasonal STEP 2 Combine them, using water if
vegetable (grated or blended) and one cup of required. Once a dough is formed, divide it
whole wheat flour (with the bran or chokar). into balls. Dip the balls in wheat flour, and
flatten them.

STEP 3 Roll the balls into flat chapatis with a STEP 4 Heat a clay tawa on a low flame and
rolling pin (belan). cook each chapati on it.

Click to watch
the video
  76
 LUNCH

MILLET ROTI

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

Did you know that millets are our ancient grains? Back in the 1960s, when the green revolution
came and new farming methods were introduced, wheat and rice became more popular, and
millets were forgotten. Millets are nutritional powerhouses and even better for you than wheat.
So let’s bring them back into our lives!

IN GR E D IE N T S METHOD
M A KES 6 1. Place chopped beetroot and water into a

LUNCH
blender and blend until puréed.
• ½ cup chopped beetroot
2. Heat a saucepan over medium flame. Add the
• ½ cup water
beetroot purée and let it come to a boil.
• 1 cup jowar (sorghum flour)
3. Once the purée starts boiling, reduce the
or ragi (finger millet flour)
flame to low. Add the flour while continuously
stirring using a spoon for a minute.
4. Switch off the stove, transfer this into a big
bowl, and with the help of a spoon, mix it well.
Let it cool for about 3 minutes.
5. Mix the mixture well with your hands and
combine everything to knead the mixture into
a dough. Add a little water if required. Cover
and allow it to rest for 5 minutes.
6. Divide the dough into 6 balls. Dust the rolling
board with some flour, flatten each ball, and
place it on the rolling board. Roll each ball into
a roti with a rolling pin (belan).
7. Heat an iron tawa and cook the rotis over
medium flame.
8. Serve warm with sabzi.
  78
 LUNCH

SATVIC SABZI

METHOD

1. Choose 1 or 2 seasonal vegetables. Soak 2. Peel and chop the vegetables and place in
in water for about 2 hours to reduce the a clay pot, along with some water. Close

LUNCH
impact of chemicals in the vegetables. the lid and let them cook until soft.

INGREDIENTS
SERVES 2
500 gm seasonal veggies such as-
• Ridge Gourd (tori)
• Bottle Gourd (ghiya)
• Pointed Gourd (parwal)
• Round Gourd (tinda)
• Pumpkin (seetaphal) 3. Meanwhile, prepare the gravy. Place 4. Switch off the stove and combine the
• Potato & Fenugreek (aloo-methi) all the gravy ingredients in a small gravy with the vegetables. Cover with the
• Potato & Peas (aloo-matar) blender jar and blend until smooth. lid and let the gravy cook in the steam in
• Potato & Beans (aloo-beans) the pot for 10 minutes. Top with lots of
• Potato & Cauliflower (aloo-gobhi) chopped coriander and serve.
• Carrot & Peas (gajar-matar)
• Cauliflower (gobhi)
Gravy
• 2 medium tomatoes
• ½ cup chopped coconut
• 1 small green chili Click to watch
• 1 teaspoon grated ginger the video
• 1 teaspoon roasted cumin powder
• 1 teaspoon rock salt   80
 SATVIC KHICHADI

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

The khichadi that is usually made, using daal, rice, spices, and oil could be difficult for
someone who is trying to heal. The lack of vegetables and abundance of grains makes it
heavy. However, in Satvic khichadi, we use 1 cup of rice, and 4 to 5 times more vegetables.
Why? Because vegetables make the meal water-rich. The more the water in a substance, the
more quickly it passes through the digestive system.

IN GR E D IE N T S PR E - PR E PAR AT IO N

LUNCH
S ERVES 4 Soak 1 cup brown rice for at least 3 hours.

• 1 cup brown rice, soaked*

• 4 cups water METHOD
• 1 cup finely chopped
1. Heat a pot. Add the soaked brown rice and
green beans
water. Cover and let it cook on medium flame for
• 1 cup grated carrot
30 minutes, until half-cooked. Stir regularly.
• 1 cup grated bottle gourd
• 1 teaspoon turmeric powder 2. Add the beans, carrots, bottle gourd, and
• 1 cup finely chopped spinach turmeric and cook for another 15 minutes. Add
• 2 small green chillies, more water if required.
finely chopped 3. Add the spinach and green chillies. Stir well and
• 1 cup chopped tomato cook for another 5 minutes.
• ½ cup chopped coconut,
4. Switch off the stove. Add the tomatoes, coconut,
blended in a blender
and rock salt. Stir and cover for 5 minutes.
• 2 teaspoons rock salt
• ½ cup chopped coriander leaves 5. Top with coriander and serve with green chutney.

Green Chutney (pg 97)

*Instead of brown rice, you can

also use kodo millet (kodra).
Click to watch
the video

  82
 GRAIN MEAL

SATVIC DALIYA

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

The Satvic Daliya uses less grain and more vegetables. The ratio is 1:3 (1 cup grain to 3 cups
vegetables). Why? Because in the healing stage, grains can be relatively harder to digest. But
when combined with vegetables they become easier to digest, and thus the body can spend
less time digesting and more time healing itself.

LUNCH
IN GR E D IE N T S METHOD
S ERVES 2 - 3 1. Heat a pot and roast the broken wheat lightly until
it turns light brown. Then, take it out in a bowl and
• 1 cup broken wheat (daliya)*
keep it aside to be used later.
• 1½ teaspoons cumin seeds
2. Heat another pot on medium flame. Add the cumin
Vegetables seeds and roast them until they are dark brown.
• 1 cup finely chopped Add all the vegetables and stir well.
green beans 3. Add 4 cups of water to the pot and let it come to
• 1 cup finely chopped carrot a boil. Then, add the roasted broken wheat to the
• 1 cup green peas (fresh) pot. Cover and cook on medium flame until the
• ½ teaspoon finely chopped broken wheat absorbs all the water.
green chilies
4. Once everything is cooked, switch off the stove.
Add rock salt, stir, and cover for 5 minutes.
Other Ingredients
5. Garnish with fresh coriander and serve with green
• 4 cups water
chutney.
• 2 teaspoons rock salt
• handful fresh coriander leaves

Green Chutney (pg 97)

*Instead of daliya, you can

Click to watch
also use any millet. the video

  84
 GRAIN MEAL

MILLET UPMA
B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Lunch

IN GR E D IE N T S PR E - PR E PAR AT IO N
S ERVES 3 - 4 Soak 1 cup millet in water for 3 hours.
• 1 cup millet (barnyard, proso
or foxtail), soaked
• 3 cups water METHOD
• 1 cup finely chopped green beans 1. Heat a pot. Dry roast the mustard seeds,
• 1 cup finely chopped carrot cumin seeds, and peanuts for about 5

LUNCH
• 1 cup green peas (fresh) minutes on medium flame.
• ¼ cup finely chopped coriander 2. Add the ginger, green chilies, curry leaves
to the same pot, and roast for a minute.
3. Add the green beans, carrots, and green
Flavoring
peas to the pot and sauté with the roasted
• 2 teaspoons black mustard seeds spices for 2 minutes.
• 1 teaspoon cumin seeds 4. Add 2 cups of water to the pot, cover, and
• 2 tablespoons peanuts let the vegetables cook on medium flame
• 2 teaspoons grated ginger for 15 minutes.
• 2 small green chilies, finely chopped 5. Add the soaked millets and asafoetida
with the remaining 1 cup of water to the
• 15-20 curry leaves
vegetables and stir. Add more water if
• ½ teaspoon asafoetida (hing) required. Let it cook until there’s no more
• 2 tablespoons lemon juice water left in the pot and the millets are
• 2½ teaspoons rock salt cooked.
6. Switch off the stove and add lemon juice,
salt, and coriander. Stir well, and cover for
Garnish
2 minutes.
• 2 tablespoons chopped coriander
7. Garnish with roasted peanuts and
• ½ tablespoon peanuts, coriander and serve with coconut chutney.
roasted and chopped

Coconut Chutney (pg 98)

Click to watch
the video   86
 GRAIN MEAL

SPINACH CHEELA

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

In Satvic Cheela, instead of using only lentils, we use 50% lentils and 50% spinach. This not
only makes them easier to digest but also adds a boost of nutrition.

IN GR E D IE N T S PR E - PR E PAR AT IO N
M A KES 8 - 1 0 C H EEL A S Soak 1 cup split green moong daal for 3 hours.

LUNCH
Cheela
• 1 cup split green moong daal, METHOD
soaked
1. Place all the cheela ingredients into a blender,
• 2 cups spinach purée*
and blend until smooth. Pour the blended
• 1 small green chili, chopped
mixture into a bowl.
• 1 teaspoon rock salt
2. Heat an iron tawa on high flame. Once it’s hot,
Filling
add 2 drops of cold-pressed oil (if the tawa is
• 4 medium carrots, thickly
not already greased). Sprinkle some water on
grated and lightly steamed
the tawa, wipe it with a cloth, and then turn the
• 4 tomatoes, finely chopped
flame to medium.
• ½ cup grated coconut
3. Pour a ladle full of batter onto the tawa, and
• ½ cup chopped coriander
spread it evenly in a circular motion. Cook on
• 1 teaspoon rock salt
a medium flame, until the top begins to look
Green Chutney (pg 97) brownish in colour.
4. For the filling, place all the ingredients into a
*2½ cups of chopped spinach,
mixing bowl, and mix everything together. Add
when blended, gives 2 cups of
spinach pureé. the filling to the cheelas, and serve with green
chutney.

Click to watch   88
the video
 GRAIN MEAL

MOONG BOWL

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

A refreshing bowl that is fully raw. No ingredient in this recipe has been heated or cooked,
thus preserving all the nutrition in the ingredients. It’s easy to make and hence a great option
when you don’t have much time to cook.

IN GR E D IE N T S PR E - PR E PAR AT IO N

LUNCH
S ERVES 3 Soak ½ cup split green moong daal for 6 hours.

Bowl
• ½ cup split green moong daal, METHOD
soaked 1. Place all the bowl ingredients into a large
• 1½ cups finely chopped fresh mixing bowl and mix well.
fenugreek (methi) leaves
• 1 cup finely chopped coriander 2. Place all the flavoring ingredients into a
• 1½ cups chopped apple small mixing bowl and mix well.
• 1½ cups chopped grapes
3. Add this flavoring to the large mixing
• 1½ cups pomegranate
bowl. Mix well and serve.
• 2 tablespoons chia seeds
• 2 tablespoons pumpkin seeds
• 2 tablespoons white sesame seeds

Flavoring
• 2 tablespoons lemon juice
• 1 green chili, finely chopped
• 1 teaspoon grated ginger
• ⅛ teaspoon asafoetida (hing)
Click to watch
• 1 teaspoon rock salt the video

  90
 GRAIN MEAL

COCO QUINOA BOWL

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

Technically, quinoa is a seed, but we classify it under the umbrella of ‘grains’ because it has
the same digestibility level as grains. This recipe is delicious. The herbs — thyme and coriander
come together to create an exquisite flavor.

IN GR E D IE N T S PR E - PR E PAR AT IO N
S ERVES 2 - 3 Prepare 2 cups coconut milk (pg 40).

LUNCH
• 1 cup quinoa*
METHOD
• 2½ cups water
1. Heat a pot. Add the quinoa along with 2½ cups of
Vegetables water. Allow it to cook on low flame until the quinoa
• 1 cup water absorbs the water. Add more water if required.
• 3 cups chopped 2. Heat another pot, add 1 cup of water, cauliflower,
cauliflower
potatoes, and green peas. Cook on a medium flame
• 2 small potatoes, chopped
until the vegetables become soft.
• 1 cup green peas (fresh)
3. Once the vegetables are cooked, transfer the cooked
• 1 teaspoon grated ginger
vegetables to the pot with quinoa and stir well.
• 1 teaspoon finely chopped
green chili 4. Add the ginger, green chili, and thyme to the same pot
• 1 tablespoon fresh thyme and stir well.
or 1 teaspoon dried thyme
5. Switch off the stove. Add the coconut milk, salt, and
• 2 cups coconut milk
lemon juice. Stir and cover for 5 minutes.
• 2½ teaspoons rock salt
6. Top with coriander, stir well, and serve immediately.
• 1 tablespoon lemon juice
• ½ cup chopped coriander

*Instead of quinoa, you

can also use kodo millet
Click to watch
(kodra). the video
  92
 GRAIN MEAL

GOLDEN LENTIL BOWL

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

IN GR E D IE N T S PR E - PR E PAR AT IO N
• Soak ½ cup of whole green moong
Daal
daal in water for 6 hours or overnight.
• 1 cup sprouted green whole
moong daal • Drain the water, rinse the moong daal and
• ½ cup finely chopped green beans tie it in a muslin cloth for another 24 hours.
• ¼ cup small-chopped carrot

LUNCH
• ¼ cup small-chopped pumpkin
• ¼ cup chopped spinach METHOD
• ½ cup grated bottle gourd 1. Add all the daal ingredients to a pot (do
• 1 tablespoon grated ginger not add more than 1 cup sprouts).
• ½ green chili, finely chopped 2. Cover and cook for 20-25 minutes on
• ⅛ teaspoon asafoetida (hing) a medium flame until the vegetables
• ¼ teaspoon grated raw turmeric become soft. Keep stirring regularly.
or turmeric powder
3. Roast 3 tablespoons sesame seeds for 3
• 3 cups water
minutes (2 tablespoons for the gravy and
Tomato Gravy 1 tablespoon for the topping).
• 4 medium tomatoes 4. Place all the gravy ingredients into a
• 2 tablespoons white sesame seeds blender and blend until smooth.
• ½ green chili
5. Switch off the stove. Add the tomato
• 2 teaspoons rock salt
gravy to the pot, and stir well. Cover the
Topping pot for another 5 minutes.
• ¼ cup finely chopped coriander 6. Top with chopped coriander and sesame
• 1 tablespoon sesame seeds seeds. Serve warm.

Click to watch   94
the video
 GRAIN MEAL

BARLEY BOWL

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

IN GR E D IE N T S PR E - PR E PAR AT IO N
S ERVES 3 Soak ¼ cup broken barley (jau) for 3 hours.

• ¼ cup broken barley (jau), soaked

• 1 cup water METHOD
Veggies 1. Heat a pot, and add the soaked broken
• 1 cup chopped pumpkin barley and water. Cover and cook until soft

LUNCH
• 1 cup chopped beetroot and all the water is absorbed.
• 1 tablespoon lemon juice 2. Steam the pumpkin and beetroot until soft.
• 1 tablespoon dried thyme Add the lemon juice, thyme, oregano, and
• 1 teaspoon dried oregano salt to the steamed pumpkin and beetroot.
• 1 teaspoon rock salt Mix well.
• 1 cup torn lettuce leaves 3. Combine the pomegranate with the cooked
• ¾ cup torn spinach leaves broken barley.
• ½ cup pomegranate
4. For the mint tahini dressing, place all the
Mint Tahini Dressing ingredients into a blender and blend until
• 3 tablespoons homemade tahini smooth.
• ¼ cup mint leaves 5. Mix the mint tahini dressing with the lettuce
• 1 small green chili and spinach using a spatula.
• 1 tablespoon lemon juice 6. In a serving bowl, serve all the components
• ½ teaspoon rock salt of the bowl separately, i.e., the cooked
• ¼ cup water barley with pomegranate, the veggies, and
Topping the leafy veggies.
• 2 tablespoons finely chopped 7. Add the toppings and serve.
mint leaves
• 1 tablespoon crushed pistachios

Click to watch
the video   96
 DATE CHUTNEY
CHUTNEYS & DIPS IN GR E D IE N T S
• 10 dates, seedless
Here are three delicious chutneys to enhance the taste of your dishes. • 1 small green chili
• 2 teaspoons lemon juice
• Green Chutney pairs well with all the Indian dishes — sabzi roti,
• 1 teaspoon cumin seeds
khichadi, daliya, and cheela.
• 1 teaspoon rock salt
• Date Chutney pairs well with the tikkis and cheela. • ⅓ cup water

• Coconut Chutney can be served with cheela, upma, and other

METHOD
South Indian dishes.
1. Place all the ingredients in a blender and blend until
smooth.

2. Use immediately or store in refrigerator for 2-3 days.

LUNCH
COCONUT CHUTNEY
GREEN CHUTNEY IN GR E D IE N T S
• 1½ cups chopped coconut
• ¼ cup chopped coriander
I NG RE DI E NTS
• 1 inch ginger, chopped
• 1 cup coriander leaves
• ¼ green chilli, chopped
• ½ cup mint leaves
• 1 tablespoon tamarind pulp
• 1 small green chili
• ½ teaspoon jaggery powder
• 1 tablespoon lemon juice or
½ cup roughly chopped raw mango • 1 teaspoon rock salt
• 1 teaspoon cumin seeds • ¾ cup water
• ½ teaspoon rock salt • ½ teaspoon black mustard seeds
• 3 tablespoons water • 8 curry leaves

METHOD
ME THOD
1. Blend all the ingredients, except the mustard seeds and curry
1. Place all the ingredients in a blender and leaves, until smooth, then transfer to a bowl.
blend until smooth. 2. Heat a tawa, and roast the mustard seeds and curry leaves.
2. Use immediately or store in refrigerator for 3. Place the roasted ingredients on top of the chutney.
2-3 days. 4. Use immediately or store in the refrigerator for
  98
2-3 days.
4th meal (optional)

MID-MEAL

MID - MEAL
About 2-3 hours after lunch you might feel like snacking. In a normal Indian household, drinking
tea, coffee, eating biscuits, namkeen, bhujia, and chips has been a habit for years! However, a
lot of snacking and munching between meals can cause improper digestion and can cause our
digestive fire to extinguish by the time dinner arrives. To avoid this, if you feel hungry between
meals, eat what’s easily digestible. You can have juices, coconut water, herbal tea, fresh fruits,
coconut, or a few soaked nuts. However, keep in mind that in case you don’t feel the need for a
mid-meal, you can skip it.

  100
 3rd option

1st option
SOAKED NUTS
JUICES Consuming soaked nuts between meals keeps you
satiated. The soaking process also reduces enzyme
Juices are a boost of nutrition and energy. You can inhibitors, making the nuts easier to digest and
have them between your main meals. promoting better nutrient absorption.

You can have almonds, peanuts, walnuts, or

whatever nuts are easily available in your area and
are in your budget.

MID - MEAL
2nd option

HERBAL TEA
I NG RE D I E NTS 4th option

2-3 inches of lemongrass stems, chopped

•
(or rosemary, curry leaves, tulsi, rose) COCONUT KERNEL
• 2 inches cinnamon sticks
Craving a satisfying snack? Grab a handful of
• 6 green cardamom buds coconut slices! Whenever we are hungry between
• ½ inch coin ginger meals, we love to have coconut kernels. At our
• 2 cups water headquarters in Gurgaon, this is our go-to midday
snack, which is always available for all team
• 1 teaspoon jaggery (optional)
members. Think of it as Mother Nature’s biscuit.

M ET HOD
1. Take a saucepan, add the water, and bring it to a boil.
2. Crush the lemongrass stems, cinnamon sticks,
cardamom buds, and ginger in a mortar and pestle.
3. Transfer to the boiling water and cover for 3 minutes to let
the flavors infuse.
4. Strain the tea through the strainer into cups.
5. Add jaggery powder from the top. Serve warm.   102
5th meal

DINNER

DINNER
For dinner, have a veggie meal like a salad or soup. You can either have both (salad and soup)
or only one (only salad or only soup), depending on your convenience. You can also have your
principal grain/legume meal for dinner if you eat your veggie meal for lunch. In other words, in
the healing plan, we suggest having a vegetable-based meal for dinner without any grains, rice,
roti, millets, lentils, or legumes.

• If you are following the healing plan and are underweight, then please add a portion of
grains to your meals.

• In the lifestyle plan, a bowl of legumes or lentils can be included with the salad or soup.

  104
 SALAD

CARROT RAISIN SALAD

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

The ingredients are very simple and all easily available in any Indian kitchen. The raisins,
tahini, and carrots combine together to create an absolutely yummy dish.

IN GR E D IE N T S PR E - PR E PAR AT IO N
S ERVES 2 - 3
• Soak ¼ cup cashews.
• Prepare 1 cup sprouts (pg 35).
Salad Base

DINNER
• 3 cups thickly grated carrots
• 1 cup homegrown sprouts
METHOD
• 2 tablespoon finely chopped 1. To prepare the tahini, heat a pot, and roast
mint leaves
the sesame seeds on a medium flame for
• ¼ cup cashews, 3 to 5 minutes.
soaked and chopped
• 3 tablespoons raisins (kishmish) 2. Once sesame seeds have cooled, blend
them until a butter forms. The consistency
Tahini Dressing should be smooth, not gritty.
• ½ cup white sesame seeds,
3. Place all the tahini dressing ingredients into
roasted or 4 tablespoons
homemade tahini a blender and blend until smooth.

• 4 dates, de-seeded 4. Place all the salad base ingredients into a

• 2 tablespoons lemon juice mixing bowl. Pour the dressing over and
• ¼ green chili stir to combine everything. Serve.

• 1 tablespoon jaggery powder

• ½ teaspoon rock salt
• ½ cup water

Click to watch
the video

  106
 SALAD

CHEESY SALAD
B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

We don’t need to use real cheese to get a cheesy flavour in your salad. Simply blend soaked
cashews with some seasonings, and it tastes even better than parmesan!

IN GR E D IE N T S PR E - PR E PAR AT IO N
S ERVES 2 (i f ser ved w i t h a so u p) • Soak ½ cup cashews in water for 6 hours.
• Prepare ¼ cup coconut milk.
Cheese

DINNER
• ½ cup cashews. soaked
• ¼ cup coconut milk METHOD
• ½ small green chili
1. Place the cheese ingredients into a blender
• 1 teaspoon rock salt
and blend until smooth.

Veggies 2. Steam the broccoli, baby corn, and bell

• 1 cup broccoli florets peppers for about 5 minutes. Keep in mind
• 1 cup thinly sliced baby corn that bell peppers are steamed faster and
• 1 cup chopped red bell pepper will need to be taken out sooner from the
• 1 cup chopped yellow bell steamer compared to broccoli.
pepper
3. Pour the blended cashew cheese into a
• 1 tablespoon dry oregano
mixing bowl. Add the steamed vegetables
and oregano to the mixing bowl.

4. Mix well and serve.

Click to watch
the video

  108
 SALAD

THAI PAPAYA SALAD

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

Papaya salad gets its inspiration from Thai cuisine. This is a cleaner version of the dish, made
using only fresh, wholesome ingredients. It is crunchy and amazingly delicious.

IN GR E D IE N T S PR E - PR E PAR AT IO N
S ERVES 2 - 3 Soak 2 tablespoons peanuts for about 3 hours.

½ small raw green papaya

DINNER
•

• 1 medium carrot METHOD

• 2 medium tomatoes 1. Peel and cut the papaya and carrot into thin,
• 1 large mango or soft pear long strips. You can grate them or use a
• ½ cup fresh coriander julienne peeler.
2. Cut the mango and tomatoes into thin, long
Peanut Dressing (makes ⅓ cup)
strips using a knife.
• 2 tablespoons peanuts,
3. Place the papaya, carrot, mango, tomatoes,
soaked
and coriander in a large bowl and mix well.
• 1 tablespoon jaggery powder
• 1 tablespoon lemon juice 4. To prepare the dressing, place all the dressing
• ⅛ small green chili ingredients into a blender and blend until
• ½ teaspoon rock salt smooth.
• 2 tablespoons water 5. Combine the dressing with the salad and mix.
6. Top with chopped peanuts for an extra crunch.
Topping
• 1 tablespoon peanuts, Tip The papaya used is raw green papaya, which is
roasted and chopped green on the outside and a pale yellowish colour on
the inside.

Click to watch
the video   110
 SALAD

ZESTY BEET SALAD

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

We revamped this recipe several times, and what we have now is honestly amazing!
Believe us, this salad will change the way you’ve been seeing beetroots. This salad is juicy,
crunchy, and creamy.

IN GR E D IE N T S PR E - PR E PAR AT IO N

DINNER
S ERVES 2 Soak 6 walnuts for about 6 hours.

Salad Base
METHOD
• 2 small beetroot, small-chopped
• 3 cups chopped lettuce leaves 1. Steam the beetroot until soft.
• ½ orange, chopped and de-seeded 2. Place all the salad base ingredients
• ¼ cup grated coconut into a large mixing bowl and mix.

3. Place all the dressing ingredients into

Middle Eastern Dressing
a blender and blend until smooth.
• 3 tablespoons peanuts, roasted
• ½ cup chopped cucumber 4. Pour the dressing over the salad and
• 4 dates, de-seeded stir well.
• ¼ cup chopped coriander
5. Add the toppings and serve.
• 2 tablespoons lemon juice
• ¼ teaspoon cumin powder
• ¼ teaspoon rock salt
• 1 tablespoon water

Toppings
• 6 walnuts, soaked and chopped

  112
 SALAD

VEGGIE PASTA SALAD

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

IN GR E D IE N T S PR E - PR E PAR AT IO N
S ERVES 2 Soak 20 cashews for 6 hours.

Pasta Sauce
• ½ cup chopped red bell pepper METHOD
• ¼ cup chopped carrot 1. Heat a pot and place all the ingredients

DINNER
• ¼ cup chopped pumpkin of the pasta sauce except cashews and
• 2 cups water jaggery powder into it. Close the lid and let it
• 20 cashews, soaked cook for 10 minutes on medium flame.
• 1 teaspoon jaggery powder
2. Switch off the stove and let it come to
Salad Base room temperature. Place this mixture into
• 2½ cups bottle gourd strips a blender along with cashews, jaggery
• ½ cup chopped green capsicum powder, and blend until smooth.
• ½ cup chopped carrot
• ⅛ teaspoon black pepper powder 3. Heat a pot. Pour the blended sauce into it
• ¼ teaspoon dry oregano and let it come to a boil.
• ½ teaspoon lemon juice
4. Add the bottle gourd strips, capsicum, and
• 1 teaspoon rock salt
carrots to the pot. Cover and cook for 8
minutes. Switch off the stove and add the
Topping
remaining salad base ingredients to it. Stir.
• 10 cherry tomatoes, chopped
• 2 tablespoons chopped basil leaves
5. Add the toppings. Serve and enjoy!

  114
 SALAD

SWEET POTATO SALAD

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

IN GR E D IE N T S PR E - PR E PAR AT IO N
S ERVES 2 - 3 Freeze the tomatoes for about 40-50
minutes to get a refreshing flavour.
Salad Base
• 1 medium sweet potato, steamed
• 1 tablespoon dried rosemary METHOD
• 2 cups torn lettuce leaves For the salad

DINNER
• 1½ cups broccoli florets, steamed 1. Peel the steamed sweet potato and
mash it using a fork.
• ¼ small red bell pepper,
thinly sliced, and then cut in half 2. Add rosemary to the mashed potatoes
• ¼ small yellow bell pepper, and mix well. Using your hand, shape the
thinly sliced, and then cut in half mashed potatoes into small cubes.
3. Mix all the marination ingredients together
For marinating sweet potato and dip the sweet potato cubes in it until
• 1 tablespoon lemon juice coated from all sides.
• ¼ teaspoon black pepper powder 4. Place all the salad base ingredients
• ½ teaspoon rock salt into a large mixing bowl, along with the
marinated sweet potatoes.
Tomato Salsa Dressing
For the dressing
• 2 cups frozen tomatoes,
peeled and de-seeded 5. Place all the dressing ingredients into
• ¼ cup chopped coriander leaves a blender and blend. Don’t blend it
too much; it should be a little chunky.
• 1 tablespoon chopped red bell pepper
Refrigerate the dressing for a refreshing
• ½ teaspoon roasted cumin powder taste before use.
• ½ teaspoon lemon juice
6. Pour the dressing over the salad and stir.
• ½ green chilli, chopped
7. Add the toppings and serve.
• ½ teaspoon rock salt
• ⅛ teaspoon black pepper powder

Topping
• 2 tablespoons almonds,
Click to watch
roasted and chopped the video   116
 COLD SOUP

PUMPKIN SOUP

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

This pumpkin soup ticks all the boxes! Its rich, creamy and ultimately satisfying. The rosemary
and thyme combine to create a unique flavor, which you may have never experienced before.

IN GR E D IE N T S PR E - PR E PAR AT IO N
S ERVES 2 , M A KES 1 2 0 0 m l Prepare 3 cups coconut milk (pg 40).

DINNER
Soup Base
• ½ kg red pumpkin, with peel METHOD
• 3 cups coconut milk 1. Chop the pumpkin into chunks. Do not
• 2 teaspoons dry thyme or remove the peel. Add it to a steamer and let it
2 tablespoons fresh thyme steam for about 20 minutes until soft.
• ½ teaspoon dry rosemary or
1 stem fresh rosemary 2. Once the pumpkin has cooled, place it in a
blender along with the coconut milk, thyme,
• ½ small green chili, chopped
rosemary, salt, and chili. Blend until smooth.
• 2 teaspoons rock salt
3. Pour the soup into bowls, add the toppings,
Toppings and serve.
• 2 tablespoons pumpkin seeds,
roasted Tip Make sure you add rosemary and thyme to
this soup since they carry all the flavor. In case
• ½ red bell pepper, cut into strips
fresh is not available, use their dried versions.
• ¼ small coconut, cut into strips

Click to watch
the video

  118
 COLD SOUP

PAPAYA CORN SOUP

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

IN GR E D IE N T S PR E - PR E PAR AT IO N
S ERVES 2 , M A KES 1 4 0 0 m l Prepare 1 cup coconut milk (pg 40).

Soup Base
• 3 cups peeled and chopped METHOD
green papaya (approximately 1. Add the chopped papaya to a steamer and let it

DINNER
1 small green papaya) steam for about 20 minutes, until soft.
• 2 teaspoons coriander seeds
2. Meanwhile, heat a shallow pan and roast the
• ½ small green chili, chopped coriander seeds for half a minute. Then, add the
• 1 teaspoon chopped ginger green chili, ginger, and lemongrass stems to the
• 1½ tablespoons chopped pot and roast them for a minute until fragrant.
lemongrass stems Add the ¼ cup water and let them cook together
for 2-3 minutes.
• 2¼ cups water
• 1½ tablespoons lemon juice 3. Transfer this mixture into a blender along with
the steamed papaya, remaining 2 cups water,
• 2 teaspoons rock salt
lemon juice, and rock salt. Blend until smooth.
• 1 cup coconut milk
4. Right before serving, add coconut milk to the
Topping soup and stir well.
• ¼ cup corn, boiled 5. Add the toppings and serve.
• ¼ cup chopped coriander
Tip The papaya used is unripe green papaya, which
is green on the outside and a pale yellowish colour
on the inside.

Click to watch
the video   120
 WARM SOUP

SPINACH SOUP

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

This staple soup is hearty and comforting. The coconut milk gives it a subtle sweetness and
also helps to thicken it.

IN GR E D IE N T S PR E - PR E PAR AT IO N

DINNER
S ERVES 2 , M A KES 1 4 0 0 m l Prepare ½ cup coconut milk (pg 40).

Soup Base
METHOD
• ½ kg spinach 1. Heat a pot and add the spinach and water.
• 3 cups water Let it cook for 10 minutes on low flame
• ¾ cup small-chopped potato or until cooked.
singhara (water chestnuts)
2. Transfer the cooked spinach along with
• ½ cup coconut milk
the water into a blender and blend until
• ½ teaspoon black pepper powder smooth (you can also use a hand blender
• 2 teaspoons rock salt to blend).

3. Transfer the blended mixture back into the

Garnish
pot. Add the chopped potato or singhara
• marigold petals (optional)
to the same pot and cook for 8 minutes on
low flame until the potatoes are cooked.

4. Switch off the stove. Add the remaining

ingredients to the pot, and stir well.

5. Garnish and serve warm.

  122
 WARM SOUP

PEA CARROT SOUP

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

IN GR E D IE N T S METHOD
S ERVES 2 , M A KES 9 0 0 m l
1. Heat a pot and add all the soup base
ingredients to the pot except lemon juice
Soup Base and rock salt. Cover and let them cook for
• 1 cup green peas (fresh) 15 minutes on low flame until the vegetables
become soft.

DINNER
• 1 cup chopped carrot
• ½ cup chopped potatoes 2. Once cooked, switch off the stove, and
remove the bay leaves from the pot. Keep
• 2 small bay leaves aside to cool for 5 minutes.
• ½ inch coin of ginger, chopped
3. Then, place the cooked mixture into a
• 3 cups water blender and blend until smooth (you can also
use a hand blender to blend).
• 2 teaspoons lemon juice
• 2 teaspoons rock salt 4. Transfer the mixture back to the pot and heat
it over a medium flame. As soon as it starts
to boil, switch off the stove.
Topping
• ½ cup fresh peas, steamed 5. Add the lemon juice, and rock salt to the
• ½ cup chopped carrots, steamed pot, and stir.

• ¼ cup chopped coriander 6. Add the toppings and serve warm.

Note Use only fresh peas (not frozen peas) and

red winter carrots to make this soup.

Click to watch
the video
  124
 WARM SOUP

BROCCOLI POTATO SOUP

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

This rustic broccoli and potato soup is the perfect winter warmer. It is so easy to make with
just a few simple ingredients, but it’s full of flavuor and hearty goodness.

IN GR E D IE N T S PR E - PR E PAR AT IO N
S ERVES 2 - 3 , M A KES 1 ½ l i t res Prepare 1 cup coconut milk (pg 40).

Soup Base

DINNER
METHOD
• 2½ cups chopped broccoli
1. Heat a pot, and add all the soup base
• 1½ cups chopped potatoes
ingredients. Cover the pot, and let the
• 1 inch fresh ginger, grated
vegetables cook for 20 minutes on
• 3 cups water
medium flame.

Other Ingredients 2. Switch off the stove, and keep aside to

• 1 cup coconut milk cool for 5 minutes.
• ¼ teaspoon black pepper powder
3. Then, place the cooked mixture into a
• 1½ teaspoons rock salt
blender and blend until smooth.

Topping 4. Transfer the mixture back to the pot and

• 1 cup chopped broccoli, steamed heat it over a medium flame. As soon as it
• ½ carrot (cut into circles), steamed starts to boil, switch off the stove.
• ¼ cup chopped coriander
5. Add all the other ingredients into the
• 1 tablespoon pumpkin seeds,
pot and stir well. Cover it with a lid for 5
roasted
minutes.

6. Add the toppings and serve warm.

Click to watch
the video   126
 WARM SOUP

TOMATO SOUP

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

This will probably be the cleanest tomato soup you’ll ever have; it doesn’t have any corn
starch, it doesn’t use any kind of refined oils, it uses minimal spices, and we flavored it using
dry herbs instead of pungent spices. Try it out for your next dinner and notice how good your
body feels.

DINNER
IN GR E D IE N T S METHOD
S ERVES 1 - 2 . M A KES 7 0 0 m l
1. Dip the tomatoes in hot water for 15
minutes. Cover with a plate. After 15
• 8 medium tomatoes
minutes, peel off their skin and take out
• ¼ cup chopped bottle gourd
the seeds from the inside.
• ¼ cup chopped carrot
2. Heat a pot. Add the bottle gourd, carrot,
• ¼ cup chopped potato
potato, red bell pepper, and water. Cover
• ¼ cup chopped red bell pepper
the pot and let the vegetables cook for 15
• 1½ cups water minutes on medium flame.

3. Transfer the cooked vegetables, along

Other Ingredients
with the remaining water, deseeded
• ½ teaspoon dried rosemary
tomatoes, and all the other ingredients
• ½ teaspoon dried oregano into a blender and blend until smooth.
• ¼ teaspoon black pepper powder
4. Serve warm.
• ¾ teaspoon rock salt

Click to watch
the video

  128
 WARM SOUP

CARROT CUMIN SOUP

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

IN GR E D IE N T S PR E - PR E PAR AT IO N
S ERVES 2 , M A KES 1 l i t re Prepare 1 cup coconut milk (pg 40).

Soup Base
METHOD
• 1 teaspoon cumin seeds
• 1 bay leaf 1. Heat a pot. Add the cumin seeds, bay leaf, and

DINNER
• ½ teaspoon coriander coriander powder to the pot. Roast for a minute
powder on medium flame.
• 1 inch coin of ginger, grated
2. Add the remaining soup base ingredients, except
• 2 cups chopped carrots
water, to the pot. Stir for 5 minutes.
• 1 cup cauliflower florets
• 3 cups water 3. Add the water and stir. Cover and cook on low to
medium flame for 20 minutes.
Other Ingredients
4. Switch off the stove and keep aside to cool for 5
• 1 cup coconut milk
minutes. Then, place the cooked mixture into a
• ½ teaspoon black pepper
blender and blend until smooth.
powder
• 2 teaspoons rock salt 5. Transfer the mixture back to the pot and heat it
over a medium flame. As soon as it starts to boil,
Topping switch off the stove.
• 2 tablespoons chopped
coriander leaves 6. Add all the other ingredients to the pot and stir
• 2 tablespoons chopped well. Cover for 5 minutes. Add the toppings and
mint leaves serve warm.

Click to watch
the video

  130
 SIDE DISH

ROASTED VEGGIES

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

Often when we eat soups, we feel that they don’t fully satiate us. But by adding a small
portion of roasted veggies to any soup, it becomes so much more satisfying. Here’s a simple
recipe you can try alongside your soup as a side dish.

IN GR E D IE N T S METHOD

DINNER
S ERVES 2 - 3
1. Heat a clay pot. Add the veggies
Veggies along with the water, except the bell
• ¼ cup chopped carrot pepper and purple cabbage, to the
pot. Cover and cook for 5 minutes on
• ¼ cup chopped green beans
medium flame until soft.
• ¼ cup chopped zucchini
• ¼ cup corn 2. Add the remaining veggies along with
the other ingredients, except rock salt,
• ¼ cup water
to the pot. Stir and cover for 3 more
• ½ cup red or yellow bell pepper
minutes until cooked.
• ¼ cup purple cabbage or cabbage
3. Switch off the stove. Add the rock
Other Ingredients salt and stir well. Serve warm with the
• pinch of black pepper powder soup.

• pinch of oregano
• pinch of thyme Tip You can use any seasonal veggies
available to make the roasted side
• ¼ teaspoon rock salt
veggies.

  132
 SIDE DISH

VEGETABLE TIKKI

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

These vegetable tikkis, made exclusively from vegetables, not only taste delicious when
paired with chutneys but are also incredibly light and easy-to-digest.

IN GR E D IE N T S METHOD
M A KES 7 T IKKIS
1. Take the grated bottle gourd and squeeze

DINNER
Vegetable tikki out the water from it. Keep it aside to be
• ¾ cup finely grated bottle gourd used later.
• ½ cup chopped cauliflower 2. For the tikkis, add all the ingredients,
• ⅛ cup green peas (fresh) except salt and bottle gourd, to the
• ⅛ cup chopped carrot blender and blend until combined.
• 1 tablespoon chopped coriander
3. Transfer this blended mixture into a mixing
• ½ tablespoon chopped mint leaves
bowl. Add the squeezed bottle gourd and
• 1 small green chili, chopped
the rock salt and combine everything.
• 1 teaspoon lemon juice
4. Divide this mixture into 7 equal balls, and
• 1½ tablespoons flax seed powder*
flatten them to form a thin tikki. Roll them
• ½ teaspoon cumin seeds
in flaxseed powder to evenly coat.
• ¼ teaspoon rock salt
• extra flax seed powder for rolling 5. Heat an iron tawa and cook the tikkis
on medium flame. Press them using a
*Flax seed powder is made by spatula until they are fully cooked and
blending dry flax seeds in a blender. turn golden brown on both sides.
6. Serve warm with the chutneys.
Sweet Date Chutney (pg 98)

Green Chutney (pg 97)

Click to watch
the video

  134
RECIPES FOR
SPECIAL OCCASIONS

OCCASIONAL
The upcoming pages include exotic and delicious recipes that you can make at Satvic
parties and festivals to inspire your friends and family to join you in this beautiful way of
living and eating in sync with Mother Nature.

  136
COCONUT CHAAS
IN GR E D IE N T S
S ERVES 2 , M A KES 7 5 0 m l
Click to watch
the video
• ¼ cup mint leaves
• 2½ tablespoons lemon juice
• 1 teaspoon roasted cumin powder (bhuna jeera)
• 1 teaspoon rock salt
• 2 cups coconut milk
• 1 cup water

METHOD
1. Place all the ingredients except coconut milk and water
into a blender and blend until smooth.
2. Add water and coconut milk in parts to the blender and

OCCASIONAL
blend until properly combined.
3. Let it cool in the refrigerator for a while and serve.

THANDAI
IN GR E D IE N T S
S ERVES 3 , M A KES 6 0 0 m l Click to watch
the video
• 8 almonds, soaked for 6 hours
• 1 tablespoon fennel, soaked for 1 hour
• 1 tablespoon poppy seeds, soaked for 1 hour
• 4 dates, de-seeded
• 1 teaspoon jaggery powder
• ⅛ teaspoon black pepper powder
• ⅛ teaspoon rock salt
• ½ cup water
• 1½ cups coconut milk

Garnishing
• roasted and chopped pistachio, saffron and dried rose petals

METHOD
1. Place everything except coconut milk into a blender and blend until smooth.
2. Add coconut milk and blend again.
3. Let it cool in the refrigerator for a while. Garnish and serve.   138
 OCCASIONAL TREAT

NO-COFFEE COLD-COFFEE
B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

We feel tired, gulp down a cup of coffee and become suddenly awake, but we have not suddenly
become well-rested and energetic. Coffee is a very strong stimulant. It brings us up and then
suddenly dumps us down. Over time, every cup of coffee makes our body weaker and weaker.

Here we have two unexpected substitutes for coffee! You can use either of them to make your
coffee. They not only taste like coffee but also smell exactly like it. Even people from far away
want to come and try it! Tell your friends that there’s no dairy, sugar, or coffee powder in their
mugs, and they’ll be busy guessing what’s inside.

OCCASIONAL
Bear in mind — you should have this coffee only occasionally (not more than once a week).
Although it closely matches the taste and smell of coffee, it is still not a healing food.

IN GR E D IE N T S METHOD
Method for making no-coffee powder
No-Coffee Powder
1. Wash the date seeds (if using) properly.
• ½ cup chickpeas (chhole)
2. Heat a pot, and place the date seeds or
or ½ cup date seeds
chickpeas. Roast for 20 minutes on a
(either of them can be used)
medium flame. Continuously stir; otherwise,
they may burn. Make sure they are dark
No-Coffee Cold-Coffee
chocolatey brown; otherwise, you will not
S ERVES 1
get the coffee flavor.
• 1 cup coconut milk or almond milk
(kept in the freezer for 3 hours) 3. Allow to cool for 15 minutes. Transfer the
• 4 dates, de-seeded roasted seeds to a blender and blend until a
powder is formed.
• 1 tablespoon no-coffee powder
4. Sieve the powder and store it in an airtight
container.
Method for making no-coffee cold-coffee
5. Place the coconut milk, dates, and no-
coffee powder into a blender and blend.
6. Pour into the glasses and serve.
  140
 OCCASIONAL BREAKFAST

CHOCOLATE SMOOTHIE BOWL

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Breakfast

Blend cacao with some bananas, coconut milk, and dates, and you’ll have a delicious ice-cream
like smoothie bowl ready. This is undoubtedly one of our favourite recipes in the book!

PR E - PR E PAR AT IO N

OCCASIONAL
IN GR E D IE N T S
S ERVES 2 Peel and slice 4 bananas and freeze for
6 hours.
• 4 frozen bananas
• 4 dates, de-seeded
METHOD
• ½ cup coconut milk
1. Place all the smoothie ingredients
• 2 tablespoons cacao powder
into a blender and blend until
• 1 tablespoon peanut butter (optional)
smooth.
(pg 154)
• pinch vanilla powder (optional)
2. Pour into bowls and top with fresh
• pinch cinnamon powder
seasonal fruits and nuts of your
• pinch rock salt
choice.

Topping
• any seasonal fruits and nuts

Click to watch
the video

  142
 OCCASIONAL BREAKFAST

SABJA PUDDING

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Breakfast

IN GR E D IE N T S PR E - PR E PAR AT IO N
S ERVES 2 - 3 • Prepare 1½ cups coconut milk (pg 40).
• Soak 3 tablespoons sabja seeds in 1¼ cups
Flavored Milk coconut milk for 6 hours.

OCCASIONAL
• ¼ cup coconut milk
• 1 ripe banana
METHOD
• 4 dates, de-seeded
• ½ teaspoon cinnamon powder 1. Place all the ingrediens of flavored milk into a
• ⅛ teaspoon rock salt blender and blend until smooth.

2. Pour this mixture over the soaked sabja

Sabja
seeds and stir well. Keep it aside for 10
• 3 tablespoons sabja seeds,
soaked in 1¼ cups coconut milk minutes.

3. Transfer the chopped fruits to the flavored

Fruits
sabja mixture and stir.
• 2 cups chopped mixed fruits
(such as banana, mango,
4. Place the pudding in the refrigerator for 10
grapes, apple, pomegranate)
minutes before serving.
Garnish
5. Add the toppings and serve cold.
• fresh seasonal fruits
• 1 tablespoon raisins
• edible flowers (optional)

*Instead of sabja seeds, you can

also use chia seeds.

  144
 GRAIN MEAL

THAI CURRY WITH BROWN RICE

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Lunch

IN GR E D IE N T S PR E - PR E PAR AT IO N
S ERVES 3 - 4 • Soak ¼ cup cashews for 6 hours.
Spices • Prepare 1 cup thick coconut milk by
blending 1 cup coconut with 1 cup water,
• 4 whole black peppercorns
and then sieving.
• 2 cloves
• 1 tablespoon coriander seeds

OCCASIONAL
Thai Curry Paste METHOD
• ¼ cup cashews, soaked 1. Dry roast the black peppercorns, cloves,
• ½ cup fresh coriander leaves and coriander seeds until the coriander
• ½ cup fresh basil leaves
seeds turn dark brown.
• 3 fresh kaffir lime leaves
• 1 tablespoon chopped lemongrass 2. Transfer the roasted spices into a small
• 1 teaspoon chopped green chili
blender jar and blend into a fine powder.
• 1 teaspoon chopped galangal or ginger
• 1 teaspoon chopped ginger In the same blender, add all the remaining
• ½ cup water ingredients of the Thai curry paste and
blend until a fine paste is formed.
Vegetable Curry
3. Heat a pot, and add all the vegetable curry
• 1½ cups bell peppers (red, yellow, green)
• 1 cup chopped broccoli ingredients. Cover and let them cook for
• 1 cup chopped zucchini 15 minutes until soft.
• 3 chopped baby corns or ¼ cup corn
• ¼ cup chopped sweet potato 4. Transfer the blended Thai curry paste into
• 1½ cups water the vegetable pot and stir. Cover and cook
for 5 minutes on low flame.
Other Ingredients
• 1 cup thick coconut milk 5. Switch off the stove and add all the other
• 1 tablespoon jaggery powder ingredients except peanuts, and stir. Cover
• ¾ teaspoon rock salt
for 10 minutes.
• 2 tablespoons peanuts,
roasted and chopped 6. Top it with roasted and chopped peanuts.
Brown rice, cooked Serve warm with brown rice.

  146
 DESSERT

SATVIC KHEER
B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

Can you imagine eating kheer that is healthy? No sugar, no milk, no ghee, just wholesome
ingredients, straight from nature. Instead of fat laden pastries and cookies, serve your guests
this healthy dessert. Tell them to guess what it’s made of and I promise, they’ll be surprised!

IN GR E D IE N T S PR E - PR E PAR AT IO N
S ERVES 4 - 5 , M A KES 1 l i t re • Soak 1 cup almonds for 6 hours.

OCCASIONAL
• Soak ½ cup kodo millet for 3 hours.
• ½ cup kodo millet (kodra)*,
soaked
• 2 cups water METHOD
1. Heat a pot, and add the soaked millet and
Almond Mixture water. Let it cook for 30 minutes on low flame
• 1 cup almonds, until cooked.
soaked and peeled
2. Meanwhile, place the peeled almonds and
• (½+½) cup water
½ cup water into a blender and blend until
• ⅔ cup jaggery powder
smooth.
• ½ teaspoon cardamom
powder 3. Add the remaining ½ cup water and all the
• 20 saffron strands almond mixture ingredients into the same
• 1 teaspoon rose water blender and blend again.
(optional)
4. Once the millet is cooked, switch off the stove.
• ⅛ teaspoon rock salt
Pour this blended almond mixture into the
millet pot and stir well.
Topping
• 1 tablespoon almonds, 5. Once the kheer comes to room temperature,
roasted and chopped place it in a refrigerator for 30 minutes before
• 1 tablespoon pistachios, serving. The millet will swell up, and the kheer
roasted and chopped will get thick.
• 1 tablespoon raisins
6. Add the toppings and serve.
*Instead of millet, you can also
use quinoa. Click to watch
the video   148
 DESSERT

SATVIC GAJAR HALWA

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

IN GR E D IE N T S METHOD
S ERVES 6
1. Heat a pot, and add the grated carrots. Cook
for 30 minutes on medium flame, until the water
• 4 cups finely grated red carrots
is absorbed and the carrots are soft.
• ⅓ cup jaggery powder
2. Meanwhile, prepare date paste by blending

OCCASIONAL
• 1 teaspoon cardamom powder
dates and warm water together until smooth.
• 20 saffron strands
• 1 teaspoon lemon juice 3. Prepare the thick coconut milk by blending
• pinch of rock salt coconut and water together. Sieve the mixture
through a nut milk bag/muslin cloth and keep
the milk to be used later.
Date Paste
• ½ cup chopped dates, de-seeded 4. Once the carrots are cooked, add the jaggery
• ¼ cup warm water powder, cardamom powder, saffron, and date
paste to the pot and mix well.

Thick Coconut Milk 5. Switch off the stove. Add the thick coconut
• ½ cup chopped coconut milk, stir, and immediately close the lid. Let the
coconut milk cook from the heat inside the pot.
• ½ cup water
6. Add the lemon, salt, and stir. Add the toppings,
Topping and stir.
• ¼ cup almonds, 7. Once the halwa comes to room temperature,
roasted and chopped place it in a refrigerator for 30 minutes before
• ¼ cup cashews, serving, so that the flavors can bloom!
roasted and chopped
Tip Use red carrots to make this halwa. These
• 2 tablespoons pistachios, carrots are available only in winter.
roasted and chopped

Click to watch
the video   150
 DESSERT

KULFI

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

Kulfi is a delicious Indian dessert. Many of us think that preparing ice cream at home is a
difficult thing to do, but this recipe can be prepared within a few minutes, and you don’t even
need an ice cream maker for it. The base of this kulfi is made of cashew and coconut.

OCCASIONAL
IN GR E D IE N T S PR E - PR E PAR AT IO N
S ERVES 2- 3, M A K ES 1½ C U P S Soak ½ cup cashews for about 6 hours.

Ice Cream
METHOD
• ½ cup cashews, soaked
• 1 cup coconut malai 1. Place all the ice cream ingredients into a
(from green coconut) blender and blend until smooth. Make sure it
• ¼ cup jaggery powder is blended properly.
• 4 dates, de-seeded
2. Pour the blended mixture into a shallow
• ⅓ cup coconut water
glass or a steel container, and let it freeze for
• 10 saffron strands about 6 hours in the freezer.
• ⅛ teaspoon cardamom
powder 3. Before serving, let the ice cream thaw for
• ⅛ teaspoon rock salt 15-30 minutes, until it is soft enough to
scoop.
Topping
• 1 tablespoon pistachios, 4. Add the toppings, and serve cold.
roasted and chopped

Click to watch
the video

  152
 DESSERT

PEANUT BUTTER ICE CREAM

B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

This dessert is ultra-creamy, nutty, sweet, and just the right amount of savory. Ask your friends
to guess the ingredients, and they’ll be surprised to learn how it’s made!

IN GR E D IE N T S PR E - PR E PAR AT IO N
S ERVES 3 , M A KES 1 ½ cu ps Peel and slice 4 bananas, and freeze for 6 hours.

OCCASIONAL
Peanut Butter
METHOD
• 1 cup peanuts
Peanut butter
Ice Cream
1. Heat a pot, add the peanuts, and roast them over a
• 6 dates, de-seeded
low flame while continuously stirring for 8 minutes.
• ¼ cup water
2. Transfer the roasted peanuts into a blender and
• 4 frozen bananas
blend for 5-7 minutes. Initially, the peanuts will turn
• 1 tablespoon peanut butter into a powder. At first, it may seem like it will never
• ½ tablespoon jaggery become butter, but soon the powder will transform
powder into a creamy, buttery substance.
• ⅛ teaspoon rock salt
Peanut butter ice cream

Topping 3. Place the dates and water in a blender and blend

• 1 tablespoon almonds, until a paste is formed.
roasted and chopped
4. Add all the remaining ice cream ingredients to the
• 1 tablespoon peanut butter blender and blend again until smooth.

5. Scoop out the ice cream into bowls, add the

toppings, and serve cold.

Click to watch
the video   154
 DESSERT

SATVIC LADOO
B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

IN GR E D IE N T S PR E - PR E PAR AT IO N
M A KES 1 2 L A D OOS Soak 2 tablespoons almonds for 6 hrs.

• 1 dry coconut (gola), grated or blended

METHOD
• 2 tablespoons almond butter*
1. Transfer the grated or blended dry

OCCASIONAL
• 2 tablespoons jaggery powder
coconut into a high-speed blender
• 2 tablespoons almonds,
soaked and chopped and blend for 5 to 7 minutes.
• 2 tablespoons dried rose petals 2. Initially, it may seem like it will never
become butter, but soon the powder
*How to make almond butter?
will transform into a creamy, buttery
1. Heat a pot, add the almonds, and roast
substance.
them over a low flame while continuously
stirring for 5 minutes. 3. If it sticks to the side of the blender,
scrape it down and blend again.
2. Transfer the roasted peanuts into a
It usually takes 5 to 7 minutes of
blender and blend for 5 to 7 minutes.
blending. If the mixture gets too hot
Initially, the almonds will turn into a
along the way, stop and let it cool for
powder.
a few minutes.
3. At first, it may seem like it will never
4. Add this blended mixture to a bowl
become butter, but soon the powder
along with the remaining ingredients.
will transform into a creamy, buttery
Mix it well using your hands.
substance.
5. Shape this batter into small ladoos,
4. Transfer butter into a jar. It can be stored
garnish with dried rose petals, and
for 5 to 7 days.
serve.

Click to watch
the video   156
 DESSERT

LEMON CHEESECAKE
B E ST F O R
Morning Detox Drink Lunch Dinner
Breakfast Mid-Meal An Occasional Treat

One bite of this dessert and you’ll never look at cheesecake the same way again. This
cheesecake has no dairy, cheese, or sugar! However, be mindful that it does contain lots of
cashews, so it must be eaten sparingly.

IN GR E D IE N T S PR E - PR E PAR AT IO N
S ERVES 5 Soak 1 cup and ¼ cup cashews separately for 6 hrs.

OCCASIONAL
Cheesecake
• 1 cup cashews, soaked METHOD
• 3 tablespoons jaggery powder 1. For cheesecake, place all the ingredients into a
• ¼ cup water blender and blend until smooth.
• 3 tablespoons lemon juice
2. Pour the blended mixture into a shallow glass
Lime Gel or a steel container and let it freeze for about 6
• 4 medium leaves of spinach hours in the freezer.
• ¼ cup cashews, soaked 3. For lime gel, blend all ingredients until smooth.
• ¼ cup jaggery powder Pour into a squeeze bottle and refrigerate.
• ½ tablespoon lemon juice
4. For ginger crumble, pulse the roasted almonds
• ½ tablespoon lemon zest
(zest is prepared by finely grating in a blender. Add the pulsed almonds into a
the peel of a fresh lemon) small mixing bowl. Add all the remaining ginger
crumble ingredients to the same bowl and mix.
Ginger Crumble
• ½ cup almonds, roasted 5. Once frozen, cut into squares, circles, triangles,
• 1½ tablespoons jaggery powder or any other shape you want. Store in the freezer
• ¼ teaspoon grated ginger until ready to serve.
• pinch of rock salt 6. To assemble all components together, sprinkle
ginger crumble on a plate. Place a piece of
Garnish (optional)
cheesecake on top of each pile. Garnish and
• microgreens
serve with the lime gel.
• edible flowers
  158
 SKIN CARE

ROSE CLEANSER
FOR FACE & BODY

B E ST F O R
Everyday Use Occasional Use

Most conventional soaps contain heavy fragrances, nasty parabens, dyes, and other
chemicals that don’t belong on our skin. Our skin, being our largest detox organ, should not
be coated or clogged with artificial chemicals. This three ingredient rose face cleanser is
made using 100% natural, edible ingredients and takes under 5 minutes to make. It is suitable
for all skin types—dry, oily, and sensitive.

SKIN CARE
IN GR E D IE N T S METHOD

• 1 cup oats 1. Blend all the ingredients together until you have a
powder. This is your cleanser. Store it in an airtight
• 1 tablespoon besan
(gram flour) container for up to 2 weeks.

• ¼ cup dry rose petals 2. When applying, take 1 tablespoon of the cleanser
in a small cup and combine it with approximately
1½ teaspoons of water to form a paste. Set it
aside for 2 minutes.

3. Rinse your skin with running water. Apply a

sufficient amount of the paste to your face or body,
massaging in a circular motion for 3 to 5 minutes
to allow the granules to remove dead skin cells.

4. Finally, rinse off well. This makes your skin look

and feel refreshed and healthy

Tip Ensure that the powder in your container does

not come in contact with water; otherwise, it may
grow mold.

  160
 Workshops at Satvic Movement
About If you enjoyed this book, you’ll love our workshops! At Satvic Movement, we offer a
variety of online workshops that range from 3 days to 21 days. Here’s a list:

Other Books
In addition to this book, we have
three other books:

1. Satvic Food Book 2: This book

Satvic Movement is a community-driven So far, over 5 lakh people have attended is dedicated to lifestyle and
health revolution to empower people to live our workshops, 100,000 Satvic books have celebration recipes. It features
a life of peak health and joy. been sold, and our videos have amassed popular dishes like pizzas,
over 700 million views. nachos, momos, and more.
By following the Satvic way of life, one
2. Indian Food Book: This
reaches the highest levels of their physical, Founded in 2017, today, Satvic Movement
book focuses on traditional Indian cuisine, offering recipes for various sabzis, curries,
mental, and spiritual well-being. The lifestyle has exploded into a thriving community of
desserts, and other beloved Indian dishes.
is rooted in principles of simple food, early thousands of people across India, becoming
waking, yoga, loving relationships, service one of the largest health revolutions in the 3. The Satvic Revolution: This is our newest release, and it is not a recipe book. Instead,
attitude and living in harmony with nature. nation. it delves into the philosophy of a Satvic lifestyle, teaching you seven habits to achieve
peak health and joy.
The knowledge shared is based on timeless Satvic Movement’s mission is to create a
You can register for our workshops or order the books through our website.
ancient principles and is communicated in world where people can effortlessly live
modern, practical and easy-to-understand a healthy and joyful life, in harmony with
terms. It is shared through our online each other, and with Mother Nature.
Social Media Channels
workshops (ranging from 3 to 21 days),
books and videos. @satvicmovement @satvicmovement satvicmovement.org

161   162
 Fresh Ingredients Index
Have an ingredient at home you want to use?
Vegetables
Find recipes that use that ingredient here! • Ash Gourd- 59, 76
• Baby Corn- 108, 146
• Beetroot- 61, 67, 76, 78, 96, 112
• Bottle Gourd- 76, 80, 82, 94, 114, 128, 134
Milk & Butter • Broccoli- 72, 108, 116, 126, 146
• Almond Butter- 156 • Cabbage or Purple Cabbage- 132
• Coconut Milk- 68, 92, 108, 118, 120, 122, 126, 130, 138, 140, 142, 144, 146, 150 • Cauliflower- 80, 92, 130, 134
• Peanut Butter- 142, 154 • Carrot- 61, 62, 70, 72, 76, 80, 82, 84, 86, 88, 94, 106, 110, 114, 124, 126, 128, 130, 132,
134, 150
• Cherry Tomato- 114
Fruits • Corn- 120, 132, 146
• Apple- 60, 61, 67, 90, 144 • Cucumber- 60, 70, 76, 112
• Banana- 67, 68, 142, 144, 154 • Green Beans- 72, 80, 82, 84, 86, 94, 132
• Dates- 67, 68, 98, 106, 112, 138, 140, 142, 144, 150, 152, 154 • Green Capsicum- 70, 114, 146
• Fresh Coconut- 67, 70, 80, 82, 88, 98, 102, 112, 118 • Green Peas- 72, 80, 84, 86, 92, 124, 134
• Grapes- 90, 144 • Potato- 72, 80, 92, 122, 124, 126, 128
• Green (Tender) Coconut- 152 • Pumpkin- 76, 80, 94, 96, 114, 118
• Mango- 110, 144 • Raw Mango- 97
• Orange- 62, 112 • Raw Green Papaya- 110, 120
• Papaya- 62, 68 • Red Bell Pepper- 108, 114, 116, 118, 128, 132, 146
• Pear- 61, 67, 110 • Sweet Potato- 116, 146
• Pomegranate- 90, 96, 144 • Tomato- 62, 70, 80, 82, 88, 94, 110, 114, 116, 128
• Yellow Bell Pepper- 108, 116, 132, 146
• Zucchini- 132, 146

Fresh Herbs
• Basil Leaves- 114, 146
• Coriander Leaves- 70, 72, 76, 80, 82, 84, 86, 88, 90, 92, 94, 97, 98, 110, 112, 116, 120, Leafy Vegetables
124, 126, 130, 134, 146 • Bathua (Pigweed)- 62
• Curry Leaves- 86, 98, 102 • Methi (Fenugreek Leaves)- 76, 80, 90
• Kaffir Lime Leaves- 146 • Lettuce Leaves- 96, 112, 116
• Lemongrass- 72, 101, 120, 146 • Spinach- 60, 67, 76, 82, 88, 94, 96, 122, 158
• Mint Leaves- 60, 96, 97, 106, 130, 134, 138

163   164
 Citations
In this section, we have included a detailed list of scientific research studies and references mentioned
“They found that people who switched to a plant-based diet had a total
in the book. With the assistance of a dedicated researcher, we have tried our best to provide as much
cholesterol level that was 13mg/dL lower than their peers who continued eating a
useful information as possible regarding the sources of the material. We trust that readers, especially
meat-based diet.” Koch, Caroline A, Emilie W Kjeldsen, and Ruth Frikke-Schmidt. 2023.
those seeking to delve deeper into the research, will find this compilation beneficial.
“Vegetarian or Vegan Diets and Blood Lipids: A Meta-Analysis of Randomized Trials,” Eur
Heart J (May) https://doi.org/10.1093/eurheartj/ehad211.

“Consistent intake of refined oil has been linked with raised cholesterol and the
increasing risk of heart attacks and stroke.” DiNicolantonio, James J, and James H “Perhaps this is why the World Health Organization (WHO) has listed processed
O’Keefe. 2018. “Omega-6 Vegetable Oils as a Driver of Coronary Heart Disease: The meat as a Group 1 carcinogen.” World Health Organization. 2015. “Cancer:
Oxidized Linoleic Acid Hypothesis.” Open Heart 5 (2): e000898. https://doi.org/10.1136/ Carcinogenicity of the Consumption of Red Meat and Processed Meat.” October 26, 2015.
openhrt-2018-000898. https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-
the-consumption-of-red-meat-and-processed-meat.

“One such study was published in 2020 by the British Medical Journal, which
followed 43,272 men between 1986-2016...The endpoint was either a heart “They discovered that a staggering 68% of the global population suffers from
disease-related event, such as a heart attack, or death caused by heart disease.” lactose malabsorption. In simpler terms, this means that 68% of people globally
Al-Shaar, Laila, Ambika Satija, Dong D Wang, Eric B Rimm, Stephanie A Smith-Warner, cannot digest and/or absorb lactose effectively.” Storhaug, Christian Løvold, Svein
Meir J Stampfer, Frank B Hu, and Walter C Willett. 2020. “Red Meat Intake and Risk Kjetil Fosse, and Lars T Fadnes. 2017. “Country, Regional, and Global Estimates for
of Coronary Heart Disease among US Men: Prospective Cohort Study.” BMJ 371 Lactose Malabsorption in Adults: A Systematic Review and Meta-Analysis.” The
(December): m4141. https://doi.org/10.1136/bmj.m4141. Lancet Gastroenterology & Hepatology 2 (10): 738–46. https://pubmed.ncbi.nlm.nih.
gov/28690131/.

‌“The researchers found that men who consumed about 1 serving per day of either
processed or unprocessed red meat had a 28% greater risk of heart disease.” ​​ “for adults leading a moderately active or sedentary lifestyle, the protein needed
Al-Shaar, Laila, Ambika Satija, Dong D Wang, Eric B Rimm, Stephanie A Smith-Warner, is 0.83 grams per every kilogram of body weight.” Joint WHO/FAO/UNU Expert
Meir J Stampfer, Frank B Hu, and Walter C Willett. 2020. “Red Meat Intake and Risk Consultation. 2007. “Protein and Amino Acid Requirements in Human Nutrition.” World
of Coronary Heart Disease among US Men: Prospective Cohort Study.” BMJ 371 Health Organization Technical Report Series, no. 935: 1–265, back cover. https://iris.who.
(December): m4141. https://doi.org/10.1136/bmj.m4141. int/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf;jsessionid.

165   166
 First published in hardback in India by
Satvic Movement 2018

Revised and updated

by Satvic Movement 2024

DLF Phase 1, Gurgaon-122002, India

www.satvicmovement.org

Copyright © Subah Saraf 2018

The views and opinions expressed in this book are the

author’s own and the facts are as reported by her,
and the publishers are not in any way liable for the same.

ISBN: 978-93-5493-508-4

All rights reserved. No part of this publication may be

reproduced, stored in a retrieval system, or transmitted,
in any form or by any means, electronic, mechanical,
photocopying, recording or otherwise, without the prior
permission of the publishers.

167   168
 ABOUT THE AUTHORS
Subah and Harshvardhan Saraf are renowned health
educators, changemakers and authors. They both
experienced chronic diseases since a young age, and
overcame them through the Satvic lifestyle. Their own
healing journeys had such a great influence on them
that they decided to dedicate their lives to sharing this
timeless wisdom with the world.

Subah enriched her knowledge by learning under

the guidance of various Indian masters, as well as
international institutes. Harshvardhan, in parallel, set
up holistic clinics in Mumbai, bringing together a team
of natural health doctors to provide hands-on healing.

In 2019, united by a shared vision, Subah and

Harshvardhan came together to lead Satvic Movement.
With over millions of people watching their videos and
over 10,000 people joining their online workshops each
month, Satvic Movement has quickly exploded into a
thriving community of thousands of people, becoming
one of the largest health revolutions in the nation.

click to know more

169