SIMPLY DELICIOUS MEAL OPTIONS

For Online Silence Course

Food is an integral part of the Silence retreats. To enhance meditative experience; we

recommend light, wholesome, freshly prepared vegetarian meals with lots of love and
care.

Here are some recipes which we thought are tasty and simple to prepare. You can use
instapot, pressure cooker or crock pot. Choice is yours!!!

You can use vegetables of your choice based on availability. Purchase Organic
ingredients if available / possible.

If you have access to buy different indian vegetables, cook indian meals and have skill
to cook more variety of cuisine’s feel free to do so.

Recommend Vegetables:​G ​ reen & yellow squash, colored peppers, green string
beans, chard, kale, spinach, broccoli, carrots, pumpkin, asparagus, brussel sprouts,
sweet potatoes, beets, cauliflower.

Ingredients to Avoid:​C
​ hile, eggplant, mushrooms, garlic, onions.

Seasonings that can help enhance food flavor:​L ​ ime, Braggs unfermented soy
sauce, salt, pepper, maple sugar, Turmeric, ginger, asafoetida, mixed herb italian
seasoning.

BREAKFAST IDEAS

Oatmeal
Cereal (suggest unsweeten or low sugar)
A single slice of Toast with your choice of Nut butter
Fruits

THROAT SOOTHING DRINKS

1. Turmeric Ginger tea:

1 pot of water
2 tsps of turmeric
2 tbsps grated ginger
3-6 black peppercorns ( important for turmeric absorption)

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2-3 cloves
2-3 pieces of cinnamon
A few tulasi and / or mint leaves (optional)

Bring all the ingredients to a boil with 4-6 cups of water and drink with lemon and
honey preferably warm or room temperature throughout the day.

2. Choice of your Organic Herbal Tea - drink pain or with honey / maple
syrup / Agave Syrup

MEAL OPTIONS

1. Kale & Tofu Stir Fry

Ingredients
1/2 Bunch of Kale
1/2 Block of Firm Tofu
1 tbsp Olive oil
1 tsps Old Bay Seasoning
Salt to taste.

Recipe
Heat the olive oil in a broad wok.
Add tofu cubes. Allow the water to evaporate and add 1tsps of Old Bay Seasoning.
Remove the tofu in a plate. Now add the chopped Kale and the rest of the Old bay
seasoning.
Lightly cook on a medium flame for 2 minutes. Add the seasoned Tofu. Gently mix
it.

2. Mix Vegetable Stir fry with Sundried tomatoes

Ingredients
3 cups of mixed veggies
(broccoli florets/ carrots/ French beans/ colored peppers/ cauliflower)
1 tbsp sundried tomato finely chopped
A few cashew nuts

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1 tbsp Olive oil
1tsp Italian Seasoning
Salt & Pepper to taste
½ tsp Basil finely chopped.(if available)

Recipe
In a large saucepan, add the cashew nuts and lightly toast.
Add the rest of the vegetables and cook with
olive oil until al dente.
Add the sundried tomatoes and toss for a few minutes.
Add the salt, pepper and italian seasoning.
Garnish with fresh basil.

3. Fresh Green Salad

Ingredients
½ cup Romaine Lettuce – hand torn
1/2 English Cucumbers – cubed 1 inch
1 Tomatoes – cubed 1 inch
Add some nuts of your choice – walnuts / peanuts/ almonds / cranberries (optional)

1 tsp of Lemon juice

Salt to taste
½ tsp of Black pepper
Toss it all together.

4. Avocado & Almond Salad

Ingredients
1/2 English Cucumbers – cubed 1 inch
1 Tomatoes – cubed 1 inch
1 Avocado
½ cup frozen corn (boiled)

1 tsp of Lemon juice

1tsp of brown sugar or honey

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1 tsp Paprika (optional)
Salt to taste
½ tsp of Black pepper
Toss it all together.

5. Guacamole with Rice Cakes

Recipe
1 Avocado
1 tomato
Cilantro finely chopped
Lime juice as per taste
Salt and pepper to taste

Layer the rice cake with freshly made guacamole and relish!
*Rice Cake purchased from store

6. Quinoa or Rice Khichdi

Ingredients
Quinoa - ½ cup
Yellow Moong Dal – ½ cup
Ginger – 1/2 tbsp grated
Curry Leaves – 3-4
Cumin seeds – 1tsp
Turmeric - 1 tsp
Whole peppercorns - 3-4
Ghee – 2tbsp or Oil ( preferred is ghee )

Recipe
Wash both Yellow Moong dal and Quinoa/rice and cook with double the quantity
of water. Add Peppercorns, Cumin seeds and salt to the pressure cooker or rice
cooker ( to the quinoa /dal ). Once done, open the lid and add some hot water to
make it thin consistency. Add a lot of Ghee to the quinoa/rice Khichdi. For the
seasoning, take a pan with Oil, add Hing, Ginger, curry leaves and ½ teaspoon of
Cumin seeds and once splatter add to the khichdi Serve hot.

You can add veggies in the Khichdi as an option

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½ cup of green beans/ carrots/ potatoes/ cauliflower (any veggies of your choice or
all)
You can add them all to the cooker and let it cook with quinoa/rice and dal.

7. Herbed Pasta

Ingredients
1/2 bag of fusilli or penne (your choice)
1tbsp Bunch of fresh basil (if available)
1 tbsp of mixed Italian Herbs
Salt & pepper to taste

Recipe
Boil pasta of your choice with some salt and olive oil.
Once boiled and drained, toss the pasta with
mixed Italian herbs, Salt and pepper to taste.
Add finely chopped basil and toss just before serving.

8. Pesto Pasta with Spinach and Walnuts

Ingredients
1/2 bag of fusilli or penne (your choice)
2 tbsp of ready pesto of your choice (basil pesto or tomato pesto)
1 tbsp of mixed Italian Herbs
½ cup of chopped spinach (you can add any amount of vegetables of your choice)
A few walnuts
Salt & pepper to taste

Recipe
Boil pasta of your choice with some salt and olive oil.
Once boiled and drained, toss the pasta with
mixed Italian herbs, spinach or any other vegetables, walnuts and the pesto.
Salt and pepper to taste.

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Serve with Herbed Pasta or Couscous

*Feel free to use your choice of readymade vegan pesto

9. Roasted Sweet Potatoes

Ingredients
1 Sweet potato, long thick sliced.
2 tbsps Olive oil
Salt & freshly ground black pepper powder

Recipe
Line the sweet potatoes on a greased tray.
Drizzle olive oil on top and sprinkle salt & pepper.
Bake the sweet potatoes at 375 deg F for 15 - 20 minutes.

10. Moong Dal Vegetable Soup

Ingredients
¾ cup of Yellow Moong Dal
1tsp of cumin
1tsp of turmeric
1 tsp of grated ginger
¼ cup of finely chopped vegetables – carrots, green beans, celery
Juice of ½ lemon
Salt and pepper to taste
1tsp of ghee or butter (optional)

Recipe
Wash and boil the moong Dal in 2 cups of water.
Add the turmeric, cumin, ginger, salt and pepper.
Add the chopped veggies and boil for a few minutes.
Add ghee and lemon.
Serve

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11. Coconut & Corn Soup

Ingredients
1 Coconut Milk Can
¼ cup of frozen sweet corn
1 inch piece of fresh grated ginger
½ bunch of finely chopped coriander (if available)
Juice of ½ limes
1 tbsps of Cumin seeds
Salt & freshly ground black pepper powder
Stick of butter / ghee
(optional)

Recipe
Dry roast the cumin seeds on a low flame for 1 minute.
Add the corn and salt to taste.
Add the grated ginger and cook until corn is tender.
Add the Coconut milk, salt and pepper and bring to a boil.
Add water as per required consistency.
Add Lemon juice once you have turned off the stove.
Garnish with Coriander

12. Spinach Moong/ Masoor Dal

Ingredients
½ cup Moong Dal or Masoor Dal - 3 lbs
Spinach – ½ cup
Oil or Ghee
Ginger - 1 tbsp
Cumin - 1 tsp

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Mustard - 1tsp
Hing – 1/2 tsp
Turmeric - 1 tsp
Lime Juice - 1 tbsp
Amchur ( Mango Powder ) – 1 tsp -
Can be used in place of Lime Juice
Fresh Cilantro

Recipe
Boil the Dal with double the quantity of water. Keep aside.
In another saute pan, Add Oil or ghee, Hing, Mustard, Cumin, Ginger, Turmeric
Cut Spinach and Salt as needed.
Once the Spinach is cooked add the boiled dal and some water for the proper
consistency.
Cook for 5-7 min or one boil and switch off. Add lime juice at the end.
Serve Hot with rice

13. Couscous Pilaf

Ingredients
Couscous - ½ cup
Ginger – 1/2 tbsp grated
Cumin seeds – 1tsp
Turmeric - 1 tsp
Whole peppercorns - 3-4
Olive Oil – 2tbsp

Recipe
Wash the couscous and cook with double the quantity of water. Add Peppercorns,
Cumin seeds and salt to the instapot. Once done, open the lid and season the
couscous. For the seasoning, take a pan with olive oil, add fresh ginger, sunflower
seeds and ½ teaspoon of Cumin seeds and once splatter add to the couscous and
serve hot. Sprinkle madras curry masala for enhanced flavoring.

You can add veggies if the pilaf.

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½ cup of green beans/ carrots/ potatoes/ cauliflower (any veggies of your choice or
all)
You can add them all to the cooker and let it cook with couscous.

Bon appétit