ISHA

RECIPES

www.yogire.com/aahar
INDEX

RECIPE PAGE

SOUPS, JUICES,
PORRIDGES, & OTHERS
1 DRUMSTICK SOUP 1
2 CREAMY PUMPKIN SOUP 3
3 BEETROOT AND CARDAMOM SOUP 5
4 ULAVACHARU (HORSE GRAM SOUP) 6
5 POPPY SEED PORRIDGE 10
6 SWEET BLACK RICE GRUEL 12
7 BROKEN WHEAT PORRIDGE 13
8 MULTI-GRAIN HEALTH MIX / SANJEEVANI KANJI 15
9 GROUNDNUT BANANA SHAKE 16
10 JAMUN YOGURT SMOOTHIE 17
11 TURMERIC PINEAPPLE COCONUT SMOOTHIE 18
12 CREAMY CASHEW SMOOTHIE 19
13 WATERMELON PAPAYA SMOOTHIE 20
14 HEALTHY BLUEBERRY BREAKFAST SMOOTHIE 21
15 BANANA NUT PORRIDGE 23
16 CANTALOUPE BANANA SHAKE 24
17 JACKFRUIT COOL SHAKE 26
18 KAIRI PANHA - RAW MANGO DRINK 27
19 COCONUT AND POMEGRANATE SEED JUICE 29
20 CITRUS CARROT JUICE 31
21 WATERMELON MINT JUICE 32
22 ASH GOURD JUICE 34
INDEX

RECIPE PAGE
SOUPS, JUICES,
PORRIDGES, & OTHERS
23 ASH GOURD AND WATERMELON SMOOTHIE 35
24 LIME AND ASH GOURD COOLER 35
25 HIBISCUS FLOWER TEA 37
26 THANDAI 39
27 MASALA BUTTERMIK 41
28 CREAMY COCONUT PAYASAM 43
29 DETOX JUICE 45

SALADS
30 CRUNCHY CARROT SALAD 46

31 CRUNCHY CARROT APPLE PINEAPPLE SALAD 48

32 FRUIT CHIA COCONUT BREAKFAST BOWL 50

33 REFRESHING ASHGOURD & WATERMELON SALAD 52

34 RAINBOW VEGGIE SALAD 54

35 PALAK AND FRUIT SALAD 56

36 GREEN PAPAYA SALAD 58

37 SPINACH AND BEETROOT SALAD 60

38 FRUITY PUMPKIN SALAD 62

39 CRUNCHY BEETROOT SALAD 63

40 MIXED AVOCADO SALAD WITH CRUNCHY SEEDS 64

41 QUINOA CRUNCH SALAD 66

42 BANANA AVAL SALAD 68

43 MIXED AVOCADO SALAD 70

44 PASTA VEGGIE SALAD 72

INDEX

RECIPE PAGE
SALADS
45 SPINACH MUSHROOM SALAD 73
46 MALAYSIAN FRUIT & VEGGIE SALAD 75
47 AVOCADO TOMATO SALAD 77
48 BARLEY VEGGIE SALAD 78
49 FRESH POTPOURRI SALAD 80
50 CREAMY VEGAN FRUIT SALAD 82
51 CARROT APPLE SALAD 84
52 CUCUMBER MOONG SALAD 85
53 ASHGOURD POMEGRANATE SALAD 86
54 BEETROOT LEMON SALAD 87
55 TOMATO SALAD DRESSING - 3 WAYS 89

CURRIES & SUBZIS

56 AVIYAL - MIXED VEGETABLE CURRY 91
57 AVIAL VEGETABLE WITH RED RICE 93
58 KOFTA CURRY 95
59 CREAMY PUMPKIN & MUSHROOM CURRY 96
60 PANEER KOFTA CURRY 98
61 PLANTAIN STEM AND FIELD BEAN GRAVY 100
62 PINEAPPLE RASAM 102
63 PLANTAIN FLOWER DAL FRY 104
64 MANGO MOR KUZHAMBU 106
65 MIXED DAL 108
66 PANCHMEL DAL 110
67 MUSHROOM SALNA 112
INDEX

RECIPE PAGE
CURRIES & SUBZIS
68 PAKORA KULAMBU 114

69 PANEER BUTTER MASALA 116

70 IDIYAPPAM & SODHI 118

71 JACKFRUIT VEGETABLE 120

72 PUMPKIN CHANA MASALA RECIPE 122

73 CRISPY OKRA FRY (BHINDI PAKODA) 124

74 CRISPY OKRA WITH MANGO CHILI DIP 126

75 CRUNCHY VEGETABLE STIR FRY 128

76 NUTTY PUMPKIN CURRY 130

77 BROCCOLI FRY 132

78 CAPSICUM STIR-FRY 134

TIFFINS, CHUTNEYS, DIPS

79 SOYA RICE FLAKE PUTTU 136

80 SAGO UPPAMA 138

81 PONGAL WITH PLANTAIN STEM & BEAN GRAVY 140

82 HEARTY VEGETABLE AND QUINOA BOWL 143

83 CURRY LEAF RAGI AVAL 145

84 HOME-MADE GRANOLA CRUNCH 147

85 STUFFED PARATHA WITH RAW PAPAYA & GINGER 149

86 BITTER-GOURD AND RAGI ROTI 151

87 SPINACH MILLET CHAPATI 153

INDEX

RECIPE PAGE
TIFFINS, CHUTNEYS, DIPS
88 WHOLE WHEAT CHAPATIS 154
89 PEARL MILLET FLATBREADS (BAJRA ROTI) 155
90 SAGO ADAI(PANCAKE) WITH GINGER CHUTNEY 157
91 SPINACH TORTILLAS WITH MANGO SALSA 160
92 MUSHROOM MASALA DOSA 162
93 PEARL MILLET DOSA 164
94 GREEN DOSA 166
95 ADAI DOSA 167
96 CREAMY JAMUN ALMOND DIP 169
97 MANGO NEEM FLOWER PACHADI 171
98 VALLARAI CHUTNEY 173
99 BUTTER FRUIT & DRUMSTICK LEAF CHUTNEY 175
100 ASH GOURD RAITA 177
101 RAW MANGO PACHADI 178
102 NEPALI VEGETABLE ACHAR 179
103 SUN-DRIED TOMATO HUMMUS 181
104 HOMEMADE PAPAYA-TAMARIND JAM 185
105 HOMEMADE PIZZA SAUCE 187

SNACKS & SWEETS

106 MILLET STUFFED BELL PEPPERS 188

107 MUNG DAL CHAAT 190

108 CHANNA PALAK BHEL 192

109 APPLE PEANUT BUTTER SNACK 194

110 ROASTED MAKHANA SNACKS 196

INDEX

RECIPE PAGE
SNACKS & SWEETS
111 TRIPLE – ROASTED VEGETABLES 198
112 BOTTLE GOURD MUTHIYA 200
113 BAKED VEGETABLE STACK RECIPE 202
114 MISAL PAV 204
115 KHANDVI 206
116 WHOLE WHEAT MOMOS 208
117 VEGETABLE DUMPLING 210
118 CORIANDER RICE DUMPLINGS 212
119 RAGI ALOO TIKKI 214
120 CRISPY RAGI PAKODA 216
121 CASHEW MINT PAKORA 218
122 DESI MILLET QUINOA PIZZA 220
123 CUCUMBER CREAM CHEESE BITES 222
124 WHEAT PIZZA PARATHA WITH CHUTNEY 223
125 CHEESY MUSHROOM SPINACH WRAP 226
126 EASY ZUCCHINI ROUNDS 228
127 NIPPATTU THATTAI (CRUNCHY SNACK) 229
128 PANEER ROTI CONES 230
129 CRISPY GOLD COINS 232
130 PANEER VEGGIE SKEWERS 234
131 SPICY CHEESE BALLS 235
132 SWEET COWPEA COCONUT DUMPLINGS 236
133 GUJARATI HANDAVO 238
134 CRUNCHY ALMOND FLORENTINES 240
INDEX

RECIPE PAGE
SNACKS & SWEETS
135 PANCHAMRITAM – SADHGURU STYLE 242

136 PINEAPPLE PAYASAM 244

137 RASAYANA AND INJINJEERA LEGHIAM 246

138 ASH GOURD HALWA 248

139 APPLE GRAPE HALWA 249

140 UKKARAI 251

141 PLANTAIN HALWA 253

142 GREEN GRAM COCONUT DESSERT 255

143 RAGI HALWA 256

144 PALM JAGGERY MYSORE PAK 258

145 KAJU BARFI (CASHEW FUDGE) 260

146 COOLING COCONUT KHEER 262

147 ADHIRASAM 264

148 SANJEEVINI PEANUT-BUTTER BURFI 267

149 DRY FRUIT BURFI 270

150 RAGI LADOO 272

151 ENERGY LADDU 273

152 NUTTY OAT LADDUS 275

153 HEALTHY ENERGY FRUIT AND NUT LADDUS 277

154 CARROT CASHEW HALWA 279

155 FRUIT & NUT DROPS 281

156 MILLET GINGER COOKIES RECIPE 283

157 PEANUT BUTTER COOKIES 285

158 RAGI COOKIES 287

INDEX

RECIPE PAGE
SNACKS & SWEETS
159 APPLE PIE 289

160 APPLE STREUSEL PIE RECIPE 291

161 HEARTY SWEET POTATO PIE 293

162 CHOCOLATE PEANUT NO-BAKE PIE 295

163 SANJEEVINI BANANA CAKE / MUFFINS 297

164 NO-BAKE BROWNIE 299

165 CARROT CAKE 300

166 NO-BAKE CARROT NUT CAKE 302

167 NO BAKE MANGO ALMOND TARTLETS 304

168 DATE DELIGHT 307

169 EGGLESS CHOCOLATE CAKE 309

170 AVOCADO PISTA PUDDING 311

171 CHOCOLATE MOUSSE 312

172 BANANA SPLIT ICE CREAM FEAST 313

IMMUNITY BOOSTERS AND

HOME REMEDIES

173 SUKKU COFFEE 318

174 NILAVEMBU KASHAYAM 319
175 TURMERIC TEA 322
176 GINGER-LEMON TEA 323
177 THERAPEUTIC GINGER BREWS 325
178 HOME REMEDIES FOR COMMON COLD 326
179 HERBAL CONCOCTION 327
180 HOT LIME DRINK 328
INDEX

RECIPE PAGE
EKADASHI RECIPES
181 FRESH PAPAYA & BROWN RICE KANJI 331
182 TEMPERING/TADKA 332
183 BLACK CHANA SUNDAL 334
184 BEANS-CARROT-CABBAGE PORIYAL 335
185 TOOR DAL CHUTNEY 336
 NOTE:

The recipes in this eBook are a compilation

from Isha Blogs & Forest Flower Magazines.
Please note that some of the recipes
included in this eBook may include dairy
products or processed ingredients or
negative pranic ingredients like red chillies,
which you can also choose to avoid if you
wish or use substitutes instead.

Also, some of the recipe pictures may not be

an exact image of the dish and are for
representation purposes only.
 DRUMSTICK SOUP

“Drumsticks” as a vegetable are the immature seed pods of Moringa

oleifera, a fast-growing, medium-sized, drought-resistant tree that is
native to the Himalayan foothills and today widely cultivated in tropical
and sub-tropical areas from Asia to Africa and Latin America.
Drumsticks are high in vitamin C, and a good source of dietary fiber,
potassium, magnesium, and manganese. Drumstick leaves are highly
nutritious not only for their protein content – they are also packed with
beta-carotene, vitamin C, calcium, potassium, and iron. Make sure to
chew the leaves well to assimilate the maximum amount of nutrients.

This Drumstick Soup is rich with essential dietary minerals, protein,

Vitamin C and beta-carotene. And it’s tasty too! Now let’s get to the
drumstick soup recipe.

INGREDIENTS:
2 Drumsticks
1 handful of Drumstick blossoms (optional)
1 handful of Drumstick leaves
1 small Tomato
1 teaspoon Butter
½ teaspoon Cumin seeds
1 cup Dal stock (preferably split mung dal, boiled with water
until soft)
Salt to taste
Black pepper to taste

www.yogire.com/aahar 1
 DRUMSTICK
SOUP

METHOD:
1. Wash the drumsticks; trim and chop them into finger- long pieces.
Place in a pan with 2 cups of water and boil until soft. Squeeze out the
pulp or scoop it out with a spoon. Keep the pulp aside. Discard the
woody parts. Put the pulp in a mixer and blend until smooth.
2. Chop the tomato into small pieces.
3. Heat the butter in a pan and add the cumin seeds. When they splutter,
add the drumstick blossoms, drumstick leaves, and tomato. Add the
dal stock and allow it to boil.
4. Cook until the mixture is homogenous, stirring continuously.
5. Add the drumstick pulp and mix well. Add salt and freshly ground black
pepper to taste. As the temperatures chill, warm your senses and
nurture your body with this hot “Drumstick Soup”! Enjoy.

www.yogire.com/aahar 2
 CREAMY PUMPKIN
SOUP

INGREDIENTS:
1 medium size pumpkin
¼ cup cashews
1 tbs. oil
2-3 cups water
1 tsp. nutmeg powder
½ tsp. red chili powder or paparika
2 tsp. palm sugar
Salt to taste
Black pepper powder to taste

NUTRITIONAL VALUE:
Pumpkin is rich in carotenoids and Vitamin A, which aid vision.
The carotenoids also help neutralize free radicals and slow
down skin aging.
High in the antioxidant beta-carotene, pumpkin may even
reduce the risk of cancer.
Pumpkins are also a good source of Vitamin C, which boosts
the immune system.

www.yogire.com/aahar 3
 CREAMY PUMPKIN
SOUP

METHOD:
1. Remove the rinds and seeds of the pumpkin and cut the pumpkin
flesh into approximately 1-inch cubes. In a large pot, heat 1 tbs. of oil
and add the cubed pumpkin.
2. Add a pinch of salt and cook covered on medium high heat stirring
occasionally, until the pumpkin is fully cooked. If the pumpkin sticks
to pot, add ½ cup of water, and blend until smooth.
3. In small batches, puree the cooked pumpkin using a blender,
grinder or food processor or immersion blender. Add water as
needed to achieve a smoother consistency.
4. Pour the pumpkin puree and cashew puree into the original cooking
pot, stir together, and warm over low heat. Add nutmeg powder,
palm sugar, paprika or chilli powder (optional), salt and black
pepper. Taste the puree and adjust the seasoning as desired.
5. Remove from heat and serve.

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 BEETROOT AND
CARDAMOM SOUP
Serves 3

INGREDIENTS:
Beetroot: 250g Vegetable oil: 2 tbsp
Mushrooms: 100g Walnuts: ¾ cup
Cardamom pods: 5 Coriander: to garnish
Vegetable stock: 600ml

METHOD:
1. Dice the beetroot into small cubes and cook with sufficient
water until they are done.
2. Dry toast the walnuts in a pan/oven for 5-10 minutes. They
should be just beginning to turn in caramel color when ready; if
they go dark brown they will be very bitter.
3. Heat oil in a pan; add the cardamom without the pods. Add the
mushrooms and cook for a minute or longer. Stir in the cooked
beetroot and walnuts.
4. Add the vegetable stock. Cover and simmer for 30 minutes,
stirring occasionally.
5. Blend the soup, garnish with chopped coriander and serve hot.

www.yogire.com/aahar 5
 ULAVACHARU
(HORSE GRAM
RASAM/SOUP)

Horse gram is the most protein-rich lentil found on the planet. It is

very high-powered. The health benefits of horse gram seem to be
innumerable. Just name a health issue and “kollu-power” will work
for it!

Raw horse gram is particularly rich in polyphenols, flavonoids and

proteins, the major anti-oxidants. In other words, it can keep your
body young and vibrant!

Traditional medicinal texts describe its use for asthma, bronchitis,

leucoderma, urinary discharge, kidney stones and heart disease.
Ayurvedic cuisine also recommends horse gram for persons
suffering from jaundice or water retention. Rheumatism, worms,
conjunctivitis and piles are also said to quail before the power of
horse gram.

INGREDIENTS:
Horse gram : 1/2 cup Curry leaves : 1 sprig
Tamarind paste : 2-3 Coriander leaves : 1 or 2 sprigs
teaspoons Salt : to taste
Peppercorn : 1 spoon Oil : 2 teaspoons
Cumin seeds : 1 spoon
Mustard seeds : 1/2 spoon

www.yogire.com/aahar 6
 ULAVACHARU (HORSE GRAM
RASAM/SOUP)

METHOD:
1. Soak the horse gram seeds over night and pressure cook till
soft.
2. Drain the water and keep it aside for later use. (The water's
color will be chocolatey)
3. Grind the dry roast mustard, cumin and pepper seeds to fine
powder.
4. Mash half of the cooked horse gram.
5. Heat the oil in a pan and shallow fry the curry leaves.
6. Add the tamarind paste, strained horse gram water, roasted
powder, smashed horse gram and salt.
7. Add sufficient water and make sure the gravy is not too thick.
8. Add the remaining horse gram and mix.
9. Remove from flame.
10. Sprinkle finely chopped coriander leaves over the gravy.
11. Serve with chapatti or steamed rice and enjoy!

Tip from Sadhguru: Many may not be able to digest horse

gram so it is good to sprout it, which makes it more easily
digestible. Put the horse gram in a white cloth, soak the cloth
in water for about six to eight hours, and then keep it closed.
In about three days, the seeds will sprout. If the sprout is
about half an inch out of the seed, you can eat it raw. It takes
a lot of chewing and eating, and it is very good for the
system.

Horse gram tends to increase heat in the body. If you feel too
much heat, you must balance it by eating sprouted green
gram, which cools the system.

www.yogire.com/aahar 7
 HORSE GRAM:
FOOD OR MEDICINE?

Horse gram is the most protein-rich lentil found on the planet. It is

very high-powered. That’s why race horses are fed with this
gram, which is called horse gram in the market.

Raw horse gram is particularly rich in polyphenols, flavonoids and

proteins, the major anti-oxidants. In other words, it can keep your
body young and vibrant! What’s more, scientists from the Indian
Institute of Chemical Technology have found that unprocessed,
raw horse gram seeds have the ability to reduce high blood sugar
following a meal, by slowing down carbohydrate digestion and
reducing insulin resistance. This makes it an extra diabetic-
friendly food!

The health benefits of horse gram seem to be innumerable. Just

name a health issue and “kollu-power” will work for it! Traditional
medicinal texts describe its use for asthma, bronchitis,
leucoderma, urinary discharge, kidney stones and heart disease.
Ayurvedic cuisine also recommends horse gram for persons
suffering from jaundice or water retention. Rheumatism, worms,
conjunctivitis and piles are also said to quail before the power of
horse gram.

Horse gram has astringent and diuretic properties. It is also

beneficial for extracting phlegm, and controlling fever and
cholesterol levels. According to some studies, the lipid extracts of
horse gram are beneficial for treating peptic ulcers, and it is said
these magic legumes can reduce flatulence and control various
menstrual problems.

Eating plenty of horse gram can actually help in the management

of obesity as it has the ability to attack fatty tissue, thanks to its
phenol content.

Overwhelming, isn’t it?

www.yogire.com/aahar 8
 HORSEGRAM HELPS
AGRICULTURE TOO!

Prevents Soil Erosion: The vine grows very fast, and becomes
quite thick and dense in a short period of time, thus preventing
soil erosion. Horse gram is a valuable plant on sloping land with
poor mineral content.

Drought Tolerant: Horse gram is remarkably tough and drought-

resistant. It is capable of withstanding extended periods of
drought with minimal work on the cultivator’s part. On dry lands
with little access to technology or irrigation, horse gram is often
the preferred crop. It is also grown in low fertility regions where
other crop species may have failed. It is a great candidate for
land reclamation programs.

All these factors combined make it a great cost-effective source

of food, fodder, fuel supplement and manure.

Under-cover crop: We already mentioned horse gram is a low-

profile legume and we had our reasons. It serves as a good
understory crop in plantations in southern India. Because it
requires relatively low levels of light, it can do its job hanging out
quietly under the trees, and when it dies it enhances the quality of
the soil.

Forage: Horse gram also provides animals with high quality

forage. Its stalks and stems, which hold 30-40% of its nutrients,
are widely used as animal feed. Kollu does not let any
opportunity go waste.

So, horse gram takes care of you, Mother Earth, and animals too.
Hopefully, this super hero has just found a place in your heart
and will soon join your kitchen!

www.yogire.com/aahar 9
 POPPY SEED
PORRIDGE

Poppy Seeds have cooling properties and help reduce fever,

inflammation, constipation and irritation of the bowel. These
tiny oil seeds are rich in omega - 3 fatty acids, which promote
one's physical and emotional well-being and linoleic acid that is
beneficial for a healthy heart. They also contain important
minerals like iodine, manganese, zinc , magnesium and copper.

INGREDIENTS:
1/4 cup Poppy seeds (khas khas)
1/2 cup Sugar
2 cups Milk
2 pinches Green cardamom powder
10 Cashew nuts
1 teaspoon Ghee

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 POPPY SEED
PORRIDGE

METHOD:
1. Soak the poppy seeds in 2 cups of water for 2 to 3 hours.
Drain off the water and place the poppy seeds in the jar of a
blender. Grind to a smooth paste.
2. Pour ½ cup of water in a pan. Add sugar to it. Allow it to boil
until a syrup of one string consistency is formed. One string
consistency can be checked by lifting a ladle from the syrup.
If the syrup drops in a single string, it has reached the proper
consistency.
3. Add the poppy seed paste and allow it to boil for 2 to 3
minutes.
4. Finally add the milk and cardamom powder. Boil for 4 to 5
minutes. Remove from heat.
5. Fry the cashew nuts in the ghee and add to the porridge.
6. Mix well and serve.

TIP: This porridge can be made into a Payasam by thinning it

with milk or coconut milk. Add fried coconut shreds, raisins,
cardamom pods and ghee for extra taste.

www.yogire.com/aahar 11
 SWEET BLACK
RICE GRUEL

INGREDIENTS:
½ cup Black Rice (Also known 1 cup Milk
as Kavuni Arisi) ½ cup Coconut milk
2 tsps Ghee (Clarified Sugar to taste
butter) 2 pinches Green
10 Cashew nuts cardamom powder
5 Raisins

METHOD:
1. Wash and soak the rice overnight in 2 cups of water.
2. Drain off the water and place the rice in a pan with 3 cups of
fresh water. Cook it till it is done. Meanwhile, heat the ghee in a
small pan and lightly sauté the cashew nuts and raisins and set
them aside. Cool the boiled rice and grind it to a coarse paste.
Transfer the paste into a pan and add milk, coconut milk and
sugar to taste. Simmer the mix on low heat for 1 to 2 minutes
without allowing it to come to a boil.
3. Now add the cardamom powder and the sautéed dry fruits. Mix
well and serve.

Kavuni Arisi is an heirloom variety of black rice grown in the

Chettinad region of southern Tamil Nadu. Black rice is high in
nutritional value and contains amino acids, zinc, iron, copper,
carotene and several important vitamins. The grain is high in
fiber and has a mild, nutty taste. Black rice is considered to be
anti-inflammatory and a great source of antioxidants.

www.yogire.com/aahar 12
 BROKEN WHEAT
PORRIDGE

INGREDIENTS:
1 cup broken wheat (dalia)
1 cup de-husked green gram (mung dal)
5 to 6 tbsps. ghee (to taste)
1/2 to 3/4 cup powdered jaggery (to taste)
1/2 to 3/4 cup milk (to taste)
1/4 tsp cardamom powder (optional)
1/2 cup cashew nuts, almonds, raisins (for garnish, optional)

TIP: Substitute the cow’s milk with almond milk, soy milk, or
rice milk.

www.yogire.com/aahar 13
 BROKEN WHEAT
PORRIDGE

METHOD:
1. Dry roast the mung dal in a cooking pot until it gives off an
aromatic smell.
2. Add the broken wheat to the roasted dal. Mix well.
3. Add ghee and stir the mixture well, for a minute, on low
flame.
4. Add 3 cups of water and cook for about 30 minutes, on low
flame.
5. Once the water gets absorbed, add milk and cook for a few
more minutes. Keep stirring.
6. Add jaggery and continue cooking for a couple of minutes.
Keep stirring until the desired consistency is achieved.
7. Add cardamom powder, for flavor, and more ghee, if desired.
Stir well.
8. Cover the pot and set aside for a while.
9. Heat a spoonful of ghee in a pan. Fry cashew nuts, almonds,
and raisins.
10. Serve the porridge into bowls and top it with the garnish.
Serve hot.

www.yogire.com/aahar 14
 SANJEEVANI KANJI /
MULTI-GRAIN
HEALTH MIX
Made with 9 types of grains, nuts, and lentils, delicious Sanjeevini
(also known as Multi-Grain health mix) is - 100% natural, with no
added preservatives, additives or artificial flavors, can help boost
energy and immunity.

You can buy it from www.ishalife.com or from Isha Life stores in

your city.

INGREDIENTS:
Sanjeevani (AKA Multi-grain health mix) – 6 tbsp
Jaggery/Brown sugar – 6 tbsp
Water – 3 cups + ½ cup

METHOD:
1. Make a paste with the 1/2 cup of water and multi-grain
health mix.
2. Boil the 3 cups of water and add jaggery.
3. When the jaggery dissolves, add the health mix paste and
stir for a while so that lumps are not formed.
4. Let it cook for 3-5 minutes. Serve hot.

Tip: For a richer taste, add milk, coconut milk or grated

coconut.

www.yogire.com/aahar 15
 GROUNDNUT
BANANA SHAKE

Looking for a daily protein fix? Look no further! Here’s a healthy,

tasty and totally veg protein shake that’s just bursting with vitality!

INGREDIENTS FOR 1 PERSON

Groundnuts soaked (overnight) - handful or 50 gm
Ripe Banana (local variety) 5” size - 1
Coconut Milk (extract fresh) - 200 ml (dilute with water if thin
consistency is desired)
Cardamom powder - 1 pinch
Honey (optional) - 1 tbsp

METHOD:
1. Add all the ingredients into a blender.
2. Blend until smooth.
3. This preparation can be filled in a tumbler of 300ml. Enjoy your
pranic protein drink!

www.yogire.com/aahar 16
 JAMUN YOGURT
SMOOTHIE

Jamun or the Indian blackberry (Syzygium cumini) have a host of

medicinal uses and are particularly effective in cooling our system.
From an Ayurvedic perspective, the Jamun fruit reduces Pitta and
Kapha. The powdered seeds of Jamun are used in traditional healing
methods for treatment of diabetes, bringing about control by gradual
reduction in the blood sugar levels.

INGREDIENTS:
12-15 Ripe Jamuns 1 pinch Salt
1 cup Yogurt Sugar to taste

METHOD:
1. Cut the jamuns, discarding the pips. Run the pulp in the mixer and
top with curd.
2. Add the salt. Blend till smooth.
3. Pour into glasses and add sugar to taste. Serve chilled.

Note: An alternative for diabetic patients is to add a little chilli

powder instead of sugar to this drink.

www.yogire.com/aahar 17
 TURMERIC PINEAPPLE
COCONUT SMOOTHIE

INGREDIENTS:
2 cups (350 g) of pineapple chunks (preferably frozen)
1 ripe banana, sliced
1 cup (240 ml) coconut milk
1/2 tsp. turmeric powder
1/4 tsp. grated fresh ginger
1/8 tsp. cinnamon powder
1/4 tsp. vanilla extract (optional)
Pinch of salt
Pinch of freshly ground black pepper
Coconut jaggery, honey, or another sweetener of your
choice – to taste

METHOD:
1. Place all the ingredients (except for the sweetener) in your
blender and puree until completely smooth.
2. Blend in your favorite sweetener, to taste.
3. Pour into glasses and enjoy!

Tip: Don’t omit the black pepper. It can enhance the curcumin
(the most beneficial component of turmeric) absorption in the
body by up to 2000%.

www.yogire.com/aahar 18
 CREAMY CASHEW
SMOOTHIE

INGREDIENTS:
1 ripe banana, peeled 1/8 teaspoon ground
1/3 cup cashew nuts turmeric
1 tablespoon honey A pinch of salt
1 tablespoon chia seeds 1 tablespoon of
(optional) coconut oil (optional)
1/2 teaspoon vanilla extract A few ice cubes of
(optional) water (as needed)
1/2 teaspoon cinnamon powder

METHOD:
1. The night before: Put the cashew nuts in a small bowl, cover
them with water, and soak them at room temperature
overnight. Likewise, soak the optional chia seeds overnight. Put
the banana seeds in the freezer overnight.
2. Smoothie preparation: Drain the cashew seeds and chia seeds.
Transfer them to a blender. Add the banana, honey, spices, salt
to taste, and optional coconut oil. Blend until smooth. Carefully
add a little water or ice cubes if needed to achieve the desired
consistency.
3. Pour the smoothie in a large glass and dust with cinnamon
powder.

Note: The optional chia seeds add to the nutritional value of the
smoothie, with omega-3 fatty acids, proteins, carbohydrates,
fiber, antioxidants, and calcium. The optional coconut oil helps
promote heart health and lowers the risk of heart disease
through its natural saturated fats, which not only increase the
healthy HDL cholesterol in the body also help convert the “bad”
LDL cholesterol into good cholesterol.

www.yogire.com/aahar 19
 WATERMELON
PAPAYA SMOOTHIE
Serves 2

INGREDIENTS:
1 thick slice of Watermelon
1/4 ripe Papaya
2 Strawberries
Honey to taste

METHOD:
1. Cut off the rind of the watermelon & remove the seeds with the
tip of a knife. Cut the pulp into pieces & place them in the jar of
a blender.
2. Chop the papaya and the strawberries and add them to the jar
as well.
3. Blend everything until smooth. Now add 1/2 cup crushed ice
cubes and blend again.
4. Add honey to taste and pour into glasses. Serve immediately.

www.yogire.com/aahar 20
 SUPER HEALTHY
BLUEBERRY
BREAKFAST SMOOTHIE

INGREDIENTS:
½ cup blueberries or pomegranate seeds or grapes (or any
other fruit of your choice)
1 banana (or 1 small, peeled zucchini)
½ cup almond milk
1 tablespoon almond butter
1 teaspoon chia seeds
1 teaspoon coconut oil
¼ teaspoon cardamom powder
¼ teaspoon cinnamon powder

METHOD:
Combine all the ingredients in a blender and blend until smooth.
Pour the smoothie into a glass to serve.

www.yogire.com/aahar 21
 SUPER HEALTHY BLUEBERRY
BREAKFAST SMOOTHIE

DID YOU KNOW?

Blueberries are a great source of antioxidants and
even support cognitive function, memory, and mood.
Almond butter, chia seeds, and coconut oil provide healthy fats
that keep you full and energized throughout the morning.
Chia seeds are also high in fiber, may help in weight loss,
reduce spikes in blood sugar, and are rich in omega-3 fatty acids.

www.yogire.com/aahar 22
 BANANA NUT
PORRIDGE

INGREDIENTS (SERVES 1):

1 ripe Banana
2 tbsp Peanuts, soaked overnight
2 tsp Honey
1/2 cup Water

METHOD:
1. Peel the peanuts.
2. Add peanuts & 1/2 cup of water to a blender.
3. Add the Banana.
4. Add Honey & blend till smooth.
5. Add one pod of cardamom (optional)

www.yogire.com/aahar 23
 CANTALOUPE
BANANA SHAKE

The cantaloupe or musk melon is an excellent source of vitamin A

on account of its concentrated beta-carotene content. Once inside
the body, beta-carotene can be converted into Vitamin A. Both
Vitamin A and beta-carotene are important vision nutrients.

The cantaloupe is also an excellent source of Vitamin C. While

beta-carotene and Vitamin A are fat-soluble antioxidants, Vitamin
C is water-soluble. In addition, Vitamin C is critical for good
immune function and a vital ingredient for wound healing. Vitamin
C stimulates white cells to fight infection, directly kills many
bacteria and viruses, and, by disarming free radicals, regenerates
Vitamin E after it has been inactivated. One cup of cantaloupe
contains 98% of the daily value of this well-known antioxidant.

Cantaloupe also qualifies as a very good source of potassium and

a good source of Vitamin B6, dietary fiber, folate (Vitamin B9), and
niacin (Vitamin B3). Folic acid is a vital vitamin that is known to
prevent anemia and neural tube defects in growing embryos. B-
complex vitamins are also required for processing carbohydrates
(including sugars) in body cells, and cantaloupe’s fiber helps
ensure that the fruit’s sugars are delivered into the bloodstream
gradually, keeping blood sugar levels on an even keel.

www.yogire.com/aahar 24
 CANTALOUPE
BANANA SHAKE

INGREDIENTS (SERVES 2):

Small Cantaloupe/muskmelon - 1
1 Ripe banana
1 cup Coconut milk
1 cup palm sugar

METHOD:
1. Halve the cantaloupe and scoop out the seeds. Cut into thick
slices and remove the peel. Then chop the flesh of the melon
finely and place it in a blender.
2. Slice the banana and add it to the blender.
3. Add coconut milk and palm sugar.
4. Process until smooth.
5. Add a few ice cubes while blending if you want to serve it chill.
6. Pour into glasses and serve.

www.yogire.com/aahar 25
 JACKFRUIT COOL
SHAKE

INGREDIENTS:
3 pieces of ripe jackfruit
1/4 cup jaggery
4 or 5 cashew nuts
1 cup coconut milk

METHOD:
1. Chop the jaggery and place it in a small saucepan.
2. Add 1/4 cup water and bring it to a boil. Continue to cook until
all the jaggery is dissolved and a thick syrup is formed. Remove
from heat and cool completely.
3. Chop the jackfruit and place in a blender jar with coconut milk.
Blend until smooth.
4. Add jaggery syrup to taste.
5. Garnish with finely chopped cashew nuts and serve.

www.yogire.com/aahar 26
 KAIRI PANHA - RAW
MANGO DRINK

Kairi Panha is a traditional Maharashtrian raw mango drink. Here are

three different preparations to choose from.

Prep time: 5 min

Cook time: 7 min
Total time: 12 min

*Note: Timings are for the raw uncooked Kairi Panha.

Yield: 4 servings

INGREDIENTS:
Raw (unripe) mangoes: 2
Jaggery: 3/4 cup
Cardamom powder: 1/2 teaspoon

Additional ingredients for Uncooked Kairi Panha:

Natural rose water: 1/2 teaspoon

Additional ingredients for Cooked Kairi Panha:

Saffron: a pinch

Additional ingredients for Roasted Kairi Panha:

Fresh mint leaves: 1/2 cup

www.yogire.com/aahar 27
 KAIRI PANHA -
RAW MANGO DRINK

METHOD:
1. Lightly peel and shred the green mangoes using the larger holes
of the grater. Add the jaggery and salt to the grated mango and
let it sit for 10 minutes. Puree the mix in 2 batches in a blender
with 2 cups of water per batch, then strain using a coarse sieve.
Take the leftover pulp from the sieve, add 2 more cups of water,
puree and filter again. Then discard the leftover pulp. Add the
cardamom powder and rose water to the filtered juice. Serve
cool, but do not chill, to enjoy all the subtle flavors of raw mango
Panha.
2. Pressure-cook the green mangoes with the peel for about 10
minutes or until soft. Once the mangoes have cooled down, peel
them and reserve the pulp. Puree the pulp, add the jaggery and
let it sit for a few minutes until the jaggery dissolves. Then add
the cardamom and puree everything in a blender. Dilute this with
6 cups of chilled water. The Panha will have a more pronounced
flavor if served an hour after preparation.
3. This method gives the juice a great, smoky taste. Place the raw
mangoes on a bed of hot charcoal embers and spread some
more embers on top of the mangoes, burying them completely.
At this point, there should be no flames. Let the mangoes roast
under the coals for about 20 minutes. The skin may be charred,
but the flesh inside will be cooked to perfection. Discard the peel
and puree the roasted mango flesh with jaggery in a mixer. Then
add the cardamom and mint leaves. Dilute this with 8 cups of
chilled water. Enjoy!

Uncooked Kairi Panha

Cooked Kairi Panha
Roasted Kairi Panha

TRY THIS!
For best results, choose big, firm, raw mangoes with a strong,
fragrant smell (like Alphonso and Salem Gundu) and a thick,
dark skin with sap marks.
Grind the cardamom with its peel for a better flavor.

www.yogire.com/aahar 28
 COCONUT AND
POMEGRANATE
SEED JUICE

We bring you the recipe for a refreshing and delicious drink that is
packed with two very nutritious ingredients: pomegranate seeds and
tender coconut.

INGREDIENTS:
Tender Coconut - 1
Pomegranate Seeds - a handful
Palm Sugar/Jaggery - to taste

METHOD:
1. Blend the pomegranate seeds in a blender until they are broken up.
2. Add the water and flesh of the tender coconut and blend.
3. Add palm sugar or jaggery to taste.
4. Filter and serve cool.

DID YOU KNOW?

Did you know that the Tamil name for pomegranate,
maadulampazham, is a metaphor for a woman's mind? The word is
derived from three terms: maadhu - woman, ullam - mind, and
pazham - fruit. The seeds are hidden, which symbolizes the difficulty
of deciphering a woman's mind.

www.yogire.com/aahar 29
 COCONUT AND
POMEGRANATE SEED JUICE

DID YOU KNOW?

Native to the area of modern day Iran, pomegranate is widely grown
in several parts of the world today. It is typically in season from
September to February in the Northern Hemisphere and March to
May in the Southern Hemisphere. A 100 ml serving of this delicious
fruit is said to provide about 16% of an adult's daily Vitamin C
requirement. It also contains nutrients like Vitamin B5, potassium and
fiber. Modern laboratory research shows that pomegranate helps
reduce the high risk factors of heart disease.

The pomegranate plant has been used extensively in Ayurvedic

medicine. Its seeds and juice are considered a tonic for the heart and
throat, while the rind of the fruit is used to treat dysentery, diarrhea
and intestinal parasites. The consumption of pomegranate juice is
said to help counter-balance a diet that is heavy in fats and sugars.

Coconut water, the juice of young tender coconuts, is nature's

solution to help replenish the potassium, other electrolytes and water
that you need when dehydrated. This natural, low-calorie energy
drink also reduces body heat. According to Ayurveda, coconut water
helps in digestion and clears the urinary path. It is used to treat
urinary stones as well as certain intestinal disturbances. When
applied externally, it effectively prevents rashes and other skin
conditions, especially those due to heat.

www.yogire.com/aahar 30
 CITRUS CARROT
JUICE

INGREDIENTS:
1 cup of carrot juice (from 1 kg of fresh carrots)
1/4 cup medium orange (1 medium-sized orange)
2 tbsps. Lemon juice (from 2 medium-sized lemons)
4 tbsps. Sugar syrup to taste (or Jaggery powder)

METHOD:
1. Wash 1 kg of carrots thoroughly in cold water, perhaps using
a vegetable brush. Preferably scrape the carrots lightly than
peeling them, to preserve valuable nutrients under the skin.
Juice in a juicer and keep it aside. (Do not store for long)
2. Press the fresh lemons to extract the juice. Strain through a
strainer and keep aside. Press the orange to extract 1/4 cup
of juice, strain, and keep aside.
3. Mix all the ingredients. Serve chilled or at room temperature.

www.yogire.com/aahar 31
 WATERMELON
MINT JUICE

Watermelon not only reduces body fat, lowers LDL cholesterol,

and cleans plaque from arteries, but also lowers blood pressure,
aids cell division, and enhances blood circulation. Two cups of
watermelon have less than 100 calories.

Here’s a “cool” recipe with ginger, honey and watermelon that can
be a great boon during the summer months.

YIELD: Serves 2

INGREDIENTS:
1/4 - Medium size watermelon
1 inch piece - fresh Ginger
1/4 cup - fresh mint leaves
Salt to taste
Black pepper powder to taste
Honey - 3 tablespoons

www.yogire.com/aahar 32
 WATERMELON
MINT JUICE

METHOD:
1. Cut off the rind of the watermelon and remove the seeds with
the tip of a knife. Cut the pulp into pieces and place them in the
jar of a blender.
2. Peel the ginger, crush it, and add it to the jar.
3. Wash the mint leaves and add them, along with salt, pepper
powder, and Honey.
4. Blend everything until smooth. Pass through a strainer.
5. Pour the juice into glasses and serve.

TIPS: Instead of fresh ginger, mint leaves, black pepper powder

and salt, you could also use Jaljeera powder (a blend of cumin,
ginger, black pepper, chili, mint, black salt, and fruit powder).

www.yogire.com/aahar 33
 ASH GOURD
JUICE

The taste of ash gourd is very mild, like a cucumber. It has virtually
no taste of its own, so it is easy to incorporate into all kinds of salads,
smoothies, and juices on hot days. On colder days, you can add
either honey or black pepper to the melon to reduce the natural
cooling qualities in the fruit while retaining its raw energy boost. To
retain maximum vital energy, ash gourd should be eaten raw.

INGREDIENTS:
Ash gourd, 4-5 inch sized – 1
Lemon juice – 6 tsp
Black pepper powder – 3 tsp
Salt – 3 tsp

METHOD:
1. Cut ash gourd, remove skin and seeds.
2. Blend to a smooth puree. Strain and add lemon juice, black
pepper powder and salt

www.yogire.com/aahar 34
 MORE ASHGOURD
RECIPES!

ASH GOURD AND

WATERMELON SMOOTHIE
Blend equal parts ash gourd and watermelon in a
blender with water or plain yogurt and add honey or
agave syrup to taste.

LIME AND ASH GOURD

COOLER
Juice 2-3 cups of ash gourd in a juicer, add fresh lime
juice and salt to taste. Blend in a sprig of mint or cilantro
for a fresh twist.

COOLING CAUTION:
People who are susceptible to problems such as colds,
asthma, and sinusitis should be a little careful with ash
gourd because it creates too much sheeta, or coolness,
in the system. Such people should always mix it with
honey or pepper and drink it, so that the cooling effect is
neutralized to some extent

www.yogire.com/aahar 35
 THE HIGHLY
PRANIC ASHGOURD!

Incorporating ash gourd or winter melon, into your diet is a simple

way to beat the heat, enjoy a powerful energy boost and add
tasty variety to salads, juices, snacks and even sweets. This
incredibly versatile vegetable boasts a long list of benefits for
health and wellbeing.

Ash gourd, Benincasa hispida, is a unique melon eaten mostly in

India and China. It is often cubed and added to soups in Asian
cooking. However, the yogis of India have long regarded ash
gourd as one of the most naturally energizing foods due to its
high quotient of what yogic science refers to as “prana”, or vital
life energy.

While ash gourd is composed primarily of water (about 96%), it

also boasts a variety of beneficial vitamins and minerals, including
vitamin C and B-complex vitamins such as niacin, thiamine and
riboflavin. Ash gourd is also a valuable source of minerals like iron,
potassium, zinc, calcium and magnesium. The gourd also provides
a good amount of protein, carbohydrates and dietary fiber.

If you consume a little bit of ash gourd juice, it cools down the
system. This is beneficial for people who excess heat in the body,
which can produce problems like boils, piles (hemorrhoids) and
constipation problems.

www.yogire.com/aahar 36
 HIBISCUS
FLOWER TEA

This bright and refreshing beverage provides a healthy boost for

the whole body. Simple to make, and perfect for a sunny day.

YIELD: Serves 4

INGREDIENTS:
Dried hibiscus flowers (ensure the flowers are edible and not
treated with chemicals or pesticides): 1 cup
Cinnamon stick: 1" stick
Ginger, fresh, washed, cut into roundels without removing skin:
1/2" piece
Honey/ palm jaggery to taste

www.yogire.com/aahar 37
 HIBISCUS
FLOWER TEA

METHOD:
1. Bring 4 cups of water to a boil. Add the hibiscus flowers,
cinnamon stick and ginger pieces. Boil for 5 minutes.
2. Remove the pot from heat and cover it. Allow it to sit for 15-20
minutes. (Keeping the flowers in water for longer may result in
a bitter taste. For more flavour, you can add more dried flowers
into the water instead.)
3. Strain the liquid, squeezing the cinnamon sticks and ginger
pieces to ensure maximum flavour is released.
4. Add honey or palm jaggery to taste. Serve either hot or cold.
Allow the water to cool completely before storing in the
refrigerator.

TIPS: Alternately, 2 tsp of cinnamon powder can be used instead

of the cinnamon stick. If so, use a cloth to strain the liquid. This
tea is often served cold by refrigerating after step 4, garnished
with a few mint leaves or a slice of lemon.

www.yogire.com/aahar 38
 THANDAI
Serves 6

The Thandai drink is traditionally made during the Indian

festivals of Mahashivaratri and Holi.

INGREDIENTS:
1/4 cup Almonds
2 Tbsps Cashew nuts
1 Tbsp. Poppy seeds (khus khus/ kasa kasa)
2 Tbsp. Melon seeds (magaz)
3/4 Tbsp. Black peppercorns
1/2 Fennel seeds
5 Green cardamom pods - seeds only
1/4 Tsp Nutmeg- freshly grated
12 Tbsps Sugar (adjust to taste)
1 & 1/2 Milk
3/4 cup Water
1/2 tsp Edible rose water or rose essence OR 1 tsp.
Dried rose petals
A few strands of Saffron (kesar/kumkuma poo)
1 fistful pistachios (crushed)

www.yogire.com/aahar 39
 THANDAI
RECIPE

METHOD:
1. Rinse the poppy seeds in water thrice to remove any sand or
stones.
2. Separately soak seeds, melon seeds, poppy seeds in water for 2
hours. Then peel the almonds. Drain melon seeds and poppy
seeds.
3. Boil the milk and stir in the sugar. Once the sugar is dissolved,
turn off the heat and allow it to cool.
4. Grind the peeled almonds, poppy seeds, melon seeds, cashew
nuts, fennel seeds, peppercorns, green cardamom seeds, and
nutmeg powder to a taste. Add a 1/4 cup of water and grind
further to a smooth paste.
5. Add the ground paste to the milk-sugar mixture and mix well.
Cover it with a lid and let it stir for 15 minutes.
6. Now strain the mixture. Keep the strained milk aside. To the
residue (almond salt mixture), add 1/2 cup water and grind
again. Then strain the mix and add the strained liquid to the
milk.
7. Add saffron strands and rose water and mix again.
8. Chill in the refrigerator for at least 3 hours.
9. Pour in glasses. Top with crushed pistachios, slivered almonds,
and a few saffron strands. Serve chilled.

www.yogire.com/aahar 40
 MASALA
BUTTERMILK

Yogurt is rich in protein, calcium, riboflavin, vitamin B6, and vitamin

B12. In the fermentation process, much of the lactose contained in
milk is converted into lactic acid, which makes yogurt more easily
digestible than milk. The probiotics (beneficial bacteria) in yogurt
balance the intestinal flora, support digestion, and help maintain a
strong immune sustem.

INGREDIENTS:
2 cups plain yogurt (curd)
1/2 inch - fresh ginger
1 medium-sized cucumber
Salt to taste
Sesame oil
1/4 teaspoon - Mustard seeds
1/4 teaspoon - Cumin (jeera) seeds
3-5 curry leaves
Fresh coriander leaves
Raw mango (optional)

www.yogire.com/aahar 41
 MASALA
BUTTERMILK

METHOD:
1. Blend the yogurt until smooth.
2. Peel ginger & cucumber and chop into small pieces. Put them in
the blender, along with the yogurt.
3. Blend & add water until the desired consistency is achieved.
4. Add salt to taste, once again blend thoroughly, and filter.
5. Heat a little oil in a pan; add mustard seeds and cumin seeds.
Roast on medium heat until they splutter. Add the curry leaves
and gently roast them too. Add the condiments to the filtered
buttermilk.
6. Garnish with chopped coriander leaves and serve cool.

Tip: Add tiny pieces of raw mango for extra flavor!

www.yogire.com/aahar 42
 CREAMY COCONUT
PAYASAM

INGREDIENTS:
Tender coconut water (sweet taste) – from 2 tender
coconuts
Tender coconut meat (not too hard or too soft) – from 2
tender coconuts
Coconut jaggery/palm jaggery/jaggery/cane sugar – to
taste
For the coconut milk: Meat and water from 1/2 ripe
coconut and 3/4 cup water

www.yogire.com/aahar 43
 CREAMY COCONUT
PAYASAM

METHOD:
1. For the coconut milk, add the ripe coconut meat, ripe coconut
water, and 1⁄2 cup of water to the jar of your mixer/blender.
Process at the highest speed for 5–10 minutes, until creamy.
2. Transfer the contents of the blender to a fine-mesh sieve that
is lined with cheesecloth or a nut milk bag.
3. Pour 1⁄4 cup of water into the jar of your blender and give it a
quick spin to get out any remains of coconut. Add this to the
coconut mass in the sieve/cheesecloth.
4. Squeeze the coconut mass thoroughly to get out all the liquid,
until the remaining mass is almost dry. Set the liquid (coconut
milk) aside.
5. Blend the tender coconut water and half the quantity of
tender coconut meat in a mixer/blender into a paste.
6. Cut the remaining tender coconut meat into small pieces.
7. Mix the tender coconut blend, coconut milk, and jaggery to
taste. Add the small tender coconut pieces. Refrigerate and
serve chilled.

www.yogire.com/aahar 44
 DETOX
JUICE

INGREDIENTS:
1 bunch spinach with stems ¼ cup mint leaves
¼ cucumber ¼ teaspoon fennel powder
1 apple 3 tbsps honey
1 carrot 1 cup water
1 inch ginger

METHOD:
1. Wash the organic vegetables, fruits, and herbs well. Peel the
cucumber, apple, carrot, and ginger. Coarsely chop them.
2. Blend all the ingredients for a few minutes.
3. Add water, blend again, and strain.
4. Serve in a tall glass.

www.yogire.com/aahar 45
 CRUNCHY CARROT
SALAD

INGREDIENTS:
Salad: Dressing:

1 large Carrot 1 Orange

1 medium Apple 1 Lemon or lime
1/2 cup Chopped pineapple 2 tbsp Honey
1/2 cup Grated coconut 3 tbsp Olive oil
1/4 cup Dates Salt to taste
1/4 cup Roasted peanuts Black pepper, coarsely
1/4 cup Roasted sesame ground, to taste
seeds

NUTRITION INFORMATION:
Carrots are packed with essential nutrients, including enzymes,
vitamins, and minerals – that too in an easily digestible and
assimilable form. They are a good source of fiber and contain
vitamin B1, B2, B6, folic acid, vitamin C, vitamin K, biotin, potassium,
and thiamine. Carrots are an excellent source of beta-carotene,
thus improving eyesight, prevent cell degeneration, and slow down
the aging process.

www.yogire.com/aahar 46
 CRUNCHY CARROT
SALAD

PREPARATION FOR SALAD:

Wash the carrot, peel, and finely chop it.
Wash the apple and chop it into small squares.
Chop the peanuts and dates into small pieces. Mix them with the
chopped carrot, apple, and pineapple, together with some grated
coconut, and roasted sesame seeds.

PREPARATION FOR DRESSING:

Juice the orange and lemon or lime.
In a small glass bowl, whisk together the orange and
lemon/lime juices, honey, salt, and pepper.
Holding the measuring cup of olive oil about 30 cm above the
bowl, pour the oil in a thin, steady stream, whisking constantly.
Pour the dressing on the salad ingredients and mix well. That's
all there is to this carrot salad recipe. Serve and enjoy!

www.yogire.com/aahar 47
 CRUNCHY CARROT APPLE
PINEAPPLE SALAD

INGREDIENTS (SERVES 1):

For the salad:

1 large carrot
1 medium-sized apple
1/2 cup pineapple, chopped
1/4 cup raisins (or dates), chopped into small pieces
1/4 cup roasted groundnuts, chopped into small pieces
1/2 cup coconut, grated
1/4 cup roasted sesame seeds

For the dressing:

Juice of 1 orange
Juice of 1 lemon or lime
2 tablespoons honey
Black pepper, coarsely ground, to taste
Salt to taste
1/2 cup olive oil

www.yogire.com/aahar 48
 CRUNCHY CARROT APPLE
PINEAPPLE SALAD

METHOD:
1. Wash, peel, and grate the carrot.
2. Wash the apple and chop it into small pieces.
3. Chop the raisins or dates into small pieces.
4. Roast the groundnuts. Then chop them into small
pieces.
5. Roast the sesame seeds carefully.
6. Put the carrot, apple, and pineapple in a deep bowl.
Add the groundnuts, dry fruits, coconut, and sesame
seeds, and mix well.
7. For the dressing, in a small glass bowl, whisk
together orange and lemon juices, honey, salt, and
pepper.
8. Holding the measuring cup of olive oil above the
bowl, pour the oil in a thin, steady stream, whisking
constantly until the texture is slightly creamy.
9. Toss the salad well and serve.

www.yogire.com/aahar 49
 FRUIT CHIA COCONUT
BREAKFAST BOWL

INGREDIENTS:
(SERVES 4)
Chia Pudding‍
1 & 1/2 cups coconut milk (the richer the milk, the creamier
the pudding)
1/2 cup chia seeds
1–2 Tablespoons natural raw honey (to taste)
1 teaspoon cinnamon (optional)
8 large dates (soaked; optional)

Fruit Toppings:
4 cups of fresh seasonal fruits, such as grapes, pineapple,
banana, pomegranate, and apple

www.yogire.com/aahar 50
 FRUIT CHIA COCONUT
BREAKFAST BOWL

METHOD:
1. Add coconut milk, chia seeds, honey, and cinnamon (optional) to a
mixing bowl. Whisk to combine.
2. Cut the dates (if desired) into small pieces, mix into the chia
coconut mixture.
3. Cover and refrigerate overnight (or at least 6 hours). The chia
pudding should be thick and creamy. If needed, add more chia
seeds, stir, and refrigerate again for another hour.
4. Cut seasonal fruits in cubes.
5. Distribute the pudding in individual bowls. Layer the fruits on top.

www.yogire.com/aahar 51
 REFRESHING ASH GOURD
AND WATERMELON SALAD

INGREDIENTS:
250 g Watermelon
250 g Ashgourd
A handful fresh coriander
Lemon juice to taste
Pepper to taste
Salt to taste (optional)

METHOD:
1. Cut the ash gourd and watermelon into half.
2. Using a melon scooper, make balls of watermelon and ash
gourd or cut into cubes.
3. Finely chop the coriander and drizzle with lemon juice.
4. Mix the coriander with the ash gourd balls.
5. Add the watermelon balls.
6. Sprinkle pepper on top, ensuring an even spread (a pepper
grinder is best). Add salt to taste if desired.
7. Refrigerate for 20–30 minutes.
8. Serve cool.

www.yogire.com/aahar 52
 REFRESHING ASH GOURD
AND WATERMELON SALAD

HEALTH BENEFITS OF WATERMELON:

A delicious way to stay hydrated in the summer months
Rich in Vitamin C and Vitamin A
Good for your heart
Lowers inflammation
Relieves muscle soreness

HEALTH BENEFITS OF ASHGOURD:

Yogic superfood with high pranic content
Cools down the system
Detoxifies the kidneys
Enhances the immune system
A remedy for acidity

www.yogire.com/aahar 53
 RAINBOW VEGGIE
SALAD

INGREDIENTS:
For the salad:
4 large carrots
3 medium-sized zucchinis
1/5 medium-sized red cabbage head
1 red bell pepper
1/2 bunch cilantro

For the tahini:

White sesame seeds
Olive oil
Salt to taste

For the dressing:

1/3 cup tahini (sesame paste)
1 medium lemon, juiced
1–2 tablespoons maple syrup or honey
1 pinch sea salt
1 pinch freshly ground pepper
3–6 tablespoons water

For garnish:
Pumpkin or watermelon seeds

www.yogire.com/aahar 54
 RAINBOW VEGGIE
SALAD

METHOD:
Prepare the veggies:
1. Cut the zucchinis into thin strips (about 5–7 cm in length). Place
them in a colander, sprinkle salt over them, and let the zucchini
drain a bit of excess moisture.
2. Thinly slice (julienne) the carrots. Keep aside.
3. Thinly slice and shred the red cabbage.
4. Thinly slice the red bell pepper.
5. Wash the cilantro; roughly chop it, and remove the tougher
stems. Keep aside.
6. Combine the zucchini with cabbage, carrot, and bell pepper in a
large bowl. Carefully add in the cilantro.

Make the tahini:

1. Toast the sesame seeds in a pan on medium-low heat, constantly
stirring, until the seeds turn slightly golden and fragrant. Allow
them to cool.
2. Once the seeds have cooled, blend them in a mixer/food
processor until they form a crumbly paste.
3. Add a few tablespoons of oil to make it into a smooth paste.

Prepare the dressing and garnish:

1. To a medium mixing bowl, add the tahini, lemon juice, maple
syrup or honey, pepper and salt.
2. Whisk to combine. Then slowly add a little water at a time and
whisk, until the dressing becomes creamy, smooth, and pourable.
3. Taste and adjust the flavor, adding more lemon juice, salt, or
maple syrup/honey, as needed.
4.Gently toast the pumpkin or watermelon seeds; keep aside.

Combine the salad:

1. Pour the dressing over the vegetables; gently toss to combine.
2. Garnish with toasted seeds.

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 PALAK AND
FRUIT SALAD

INGREDIENTS:

Salad: Dressing:
Baby spinach leaves Orange: 1
(palak) – washed, chopped Lemon or lime: 1
into medium-sized pieces : 3 Honey: 2 Tbsp.
Cups Olive oil: 1/2 Cup
Cucumber, small – washed, Black pepper, coarsely
peeled (optional), chopped ground to taste
into small squares: 1 Salt to taste
Apple, small – washed,
peeled (optional), chopped
into small squares: 1
Roasted groundnuts –
chopped: 1/4 Cup
Cashews – chopped: 1/4
Cup
Coriander leaves, fresh –
chopped: 2-3 Sprigs
Orange, small – peeled,
segmented, and cut into
small pieces: 1
Raisins: 1/4 Cup

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 PALAK AND
FRUIT SALAD

METHOD:
Put all the salad ingredients mentioned, except the orange pieces
and raisins, into a deep bowl.
For the dressing: In a small bowl, whisk together the juice of the
orange and lemon along with the honey, salt and pepper.
Holding the measuring cup of olive oil above the bowl, pour the oil
in a thin, steady stream, whisking constantly until the mixture
appears slightly creamy and no whole droplets of oil can be seen.
Mix the dressing with the salad ingredients in the deep bowl.
Lastly, add the raisins and orange pieces. Toss well and serve.

www.yogire.com/aahar 57
 GREEN PAPAYA
SALAD

Papain, an enzyme in papaya, is used to treat pain, swelling,

inflammation, various skin diseases, and wounds. It also aids digestion
and destroys intestinal parasites. Papaya seeds have anti-
inflammatory, anti-parasitic, and analgesic properties, and can
therefore be found in a number of traditional medicinal remedies.
Mashed papaya can be used to treat sore and cracked heels.

This green papaya salad recipe comes with some soy sauce and peanut
dressing, cashew nuts for topping, and a spicy peanut powder on the
side. Let’s take a look at how it’s made.

Prep time: 20 min

Cook time: 10 min
Total time: 30 min
Yield: 4 to 6 servings

INGREDIENTS:
Salad: Dressing:

Unripe or slightly ripe but Soy sauce: 2 tablespoons

very firm papaya, 5-6 Rice vinegar: 3
inches in length: 1 tablespoons
Carrot – 6 inches long: 1 Brown cane sugar: 3
Capsicum/Bell pepper: 1 tablespoons
Lime juice: 1/2 Lime
Cashew pieces: 1/2 cup
Coarsely ground black
pepper : 1 teaspoon

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 GREEN PAPAYA
SALAD

INGREDIENTS:
Toppings: Spicy Peanut Powder (optional):

Roasted cashew nuts: Roasted peanuts: 1/2

1/2 cup cup
Sweet basil leaves, cut Brown cane sugar: 1
into half (or coriander teaspoon
leaves): 1/4 cup Black pepper powder: 1
teaspoon
Salt: 1/2 teaspoon

METHOD:

Peel the papaya with a vegetable peeler, seed it and shred it into
thin strands, or cut it into thin matchsticks about 2 inches in length.
Peel and then shred the carrot or cut it into 2-inch-long matchsticks.
Add to the papaya.
Cut the capsicum into about 2-inch-long pieces, but slightly thicker
than the carrots.
Toss the cut papaya, carrot, capsicum, and basil in a large bowl.
For the optional spicy peanut powder, coarsely grind the roasted
peanuts, sugar, black pepper powder, and salt in a mixer. Set aside.
To make the salad dressing, puree the roasted peanuts, soya sauce,
brown sugar, rice vinegar, ground black pepper, lime juice, and oil in
a mixer until it forms a paste.
Pour the dressing over the vegetables and toss again. Avoid over-
mixing.
Just before serving, sprinkle the toasted cashew nuts on the salad
(so they remain crunchy). Sprinkle the spicy peanut powder on
individually plated salad to kick it up a notch. And that’s it for the
green papaya salad recipe. Hope you enjoy it!

www.yogire.com/aahar 59
 SPINACH AND
BEETROOT SALAD

Prep time: 20 min

Cook time: 10 min
Total time: 30 min
Yield: Serves 4

INGREDIENTS:
Salad: Croutons (crisp bread cubes):
Feta cheese (if not available, Naan, Pav Bhaji bread, or
substitute with paneer): 150g flatbread (preferably
Cold-pressed olive oil: 2 tbsp from the day before) 1/2
Chickpeas (Kabuli channa) : Sunflower or olive oil : 2
160g tbsp
Cooked beetroot: 350g Black/White Pepper
Fresh baby spinach: 150g Powder : 1 tsp
Grenadine (pomegranate
syrup; for fresh preparation: 1
large pomegranate + 2 tbsp of
jaggery/organic sugar) : 3 tbsp
White tahini (white sesame
paste; for fresh preparation:
1/2 cup of toasted white
sesame seeds, 2 tbsp of mild
olive or sesame oil): 2 tsp
Lime juice: 4 tbsp
Salt and pepper to taste
Also needed: Baking paper

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 SPINACH AND
BEETROOT SALAD

METHOD:
If you substitute feta cheese with paneer, cut the paneer in about
1/2-cm-thick slices and soak them in a mix of 1 tsp. of lime juice
and 1 tsp. salt for 24 hours before use.
Soak the chickpeas for a minimum of 4 hours. Then cook them in
a pressure cooker until soft but not mushy.
If you prepare the grenadine fresh, juice a large-sized
pomegranate by squeezing the seeds through a cloth, add 2
tablespoons of jaggery or organic sugar and bring to a boil. Set
aside and allow to cool.
If you prepare the tahini fresh, grind the toasted white sesame
seeds in a grinder into a fine powder, add 2 tablespoons of oil
and grind into a paste. Set aside.
For the croutons, cut the Naan/Pav/flatbread in 2-cm-wide strips,
then into 2-cm-big cubes. Mix oil and white/black pepper powder
in a big bowl, add bread cubes and coat them with the oil mix.
Spread the bread cubes on a baking tray lined with baking paper
and roast in the preheated oven at 200° C (convection oven 180°
C) on the middle rack for 5–10 minutes until crisp. Set aside to
cool.
Cut the feta or paneer in 1-cm-big cubes; sauté them with a little
oil in a pan until light brown. Add salt and pepper to taste. Set
aside.
For the salad, in a big bowl, mix grenadine, tahini, lime juice, 100
ml of cold water, salt and pepper to taste. Vigorously stir in the oil
with a wire whisk or egg beater.
Drain the chickpeas. Pat the beetroot dry; cut first in 1-cm-thick
slices, then into equally thick strips.
Wash and pluck the spinach; pat it dry on a towel. Mix the
chickpeas, beetroot and spinach with the dressing.
Arrange the salad on plates; top it with cheese cubes and
croutons.

www.yogire.com/aahar 61
 FRUITY PUMPKIN
SALAD
Serves 2

INGREDIENTS:
200g Pumpkin, peeled 1 teaspoon Honey
¾ cup Pomegranate pearls ¼ inch stick Cinnamon
1 cup Seedless green grapes A pinchSalt
1 tablespoon White sesame 1 teaspoon Lemon juice
seeds

METHOD:
1. Chop the pumpkin into small square pieces. Heat two cups of
water in a deep pan and when it comes to a boil, add the
pumpkin. Cook on low heat for five minutes. Drain in a colander.
Later, spread it out on a plate so that it cools completely.
2. Meanwhile, place the sesame seeds on a griddle and place on
low heat. Dry roast them for 1 minute. Set aside to cool.
3. Put the cooked pumpkin in a deep bowl. Halve the grapes and
add. Add the pomegranate pearls.
4. Place cinnamon stick in a mortar and crush it coarsely with the
pestle. Now add honey, salt and lemon juice. Grind this mixture
together and pour this on the ingredients in the bowl. Mix
everything well together.
5. Serve sprinkled generously with sesame seeds.

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 CRUNCHY
BEETROOT SALAD
Serves 2

INGREDIENTS:
1 large Beetroot 2 tablespoons Lemon juice
200g Cabbage A pinch Salt
1/4 cup Fresh mint leaves 1 tablespoon Olive oil
2 Papads (Poppadums) A pinch Black pepper powder

METHOD:
1. Peel the beetroot and place in a small pan. Pour just enough
water so that it is soaked. Place on heat and cook for 4-5
minutes.
2. Meanwhile, shred the cabbage and tear the mint leaves by
hand. Roast the papads. (Alternatively, you can fry them if you
like.)
3. Remove the beetroot from water and allow it to cool
completely. (Do not discard the water as it has nutrients).
4. Make thick slices of beetroot and further cut into long sticks.
Place in a deep bowl.
5. Add cabbage, mint, lemon juice, salt, olive oil, and pepper
powder. Toss lightly.
6. Crumble the papads roughly and add. Toss again and serve
immediately before the papads become soggy.

Tip: You can use the water used to boil the beetroot to make a
soup.

www.yogire.com/aahar 63
 MIXED AVOCADO
SALAD WITH
CRUNCHY SEEDS
Serves 4

INGREDIENTS:
For the Salad

Ripe Avocado (butter fruit): 1

Pumpkin seeds: 1 tbsp
Sunflower seeds: 1 tbsp
White Sesame seeds: 1 tbsp
Capsicum: 2
Grapes (or fresh pineapple chunks): 1 cup
Iceberg lettuce: 1 (medium-size)

For the Dressing

Ripe Avocado: 2
Juice of 1 Lime
Black Pepper powder (fresh, coarsely ground): 1 tsp
Olive oil: 4 tbsp
Salt : 1/2 tsp
Honey: 2 tbsp
Zest of 1 Lime

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 MIXED AVOCADO SALAD
WITH CRUNCHY SEEDS

METHOD:
1. Toast the pumpkin, sunflower, and sesame seeds in a lightly
oiled pan until golden (not golden brown). Cool completely.
2. Peel the avocado and cut into 1-inch-long slices.
3. Wash the capsicums and cut into 1-inch squares.
4. Cut the grapes in half (lengthwise). Deseed if necessary.
5. Cut the iceberg lettuce into medium-size chunks.
6. Puree the ingredients for the dressing in a mixer and keep it
aside.
7. Mix the salad vegetables and grapes in a big glass bowl.
8. Drizzle the dressing on the salad just before serving. Toss the
salad, taking care not to over-mix the ingredients. Sprinkle the
toasted seeds on top.

Note: If the seeds for garnish are not available, they can be
replaced with cashew halves.

www.yogire.com/aahar 65
 QUINOA CRUNCH
SALAD

INGREDIENTS:
Uncooked Quinoa (Or Salt (more to taste) - ½
Samo/Mordhan/Saamai teaspoon
rice) 1 cup Black cracked pepper - ¼
Pomegranate -1 teaspoon
Chopped Italian (flat-leaf) Cumin powder - ½
Parsley or freshly chopped teaspoon
coriander - 1 cup Chopped Avocados (or
Almonds - 1/2 cup Guava) - 1-2
Lime - ½ Small oranges (sweet) - 2
Olive oil - 3 teaspoon

HOW TO COOK THE QUINOA:

1. Pour the quinoa into a mesh colander and rinse under running
water. Drain well.
2. Combine the rinsed 1 cup quinoa and 2 cups of water in a
saucepan. Bring the mixture to boil over medium heat. Then
decrease the heat to maintain a gentle simmer. Cook until the
quinoa has absorbed all of the water (in about 10 to 20 minutes).
3. Remove the pan from heat, cover with a lid, and let the quinoa
sit for 5 minutes. In this step, quinoa will pop open and become
nice and fluffy. Remove the lid and fluff the quinoa with a fork.
Add salt to taste. (Optional, stir a drizzle of olive oil into warm
quinoa for extra flavor).

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 QUINOA CRUNCH
SALAD

METHOD:
1. Slice and gently toast the almonds; set aside.
2. Deseed the pomegranate and place the seeds in a bowl. Add
to it a cup of chopped coriander.
3. For the dressing, in a separate bowl, add the juice of two
small oranges, half squeezed lemon, 3 teaspoons of olive oil,
salt, and pepper as per taste, and half a teaspoon of cumin
powder. Beat the ingredients together with a spoon to blend
it.
4. Mix the quinoa with the pomegranate seeds and coriander
and add the dressing.
5. Cut the avocado or guava into thin strips.
6. Adjust the salt to taste. Gently fold in the avocado or guava
right before serving.

www.yogire.com/aahar 67
 BANANA AVAL
SALAD

Whether you love the taste of bananas or not, they still make you
happy. There are well-documented studies that show how external
factors, such as our diet, impact the chemistry of the brain to
produce feelings of happiness and wellbeing. Bananas contain
serotonin which is the key hormone that stabilizes our mood and
feelings of wellbeing and happiness.

Out of the numerous varieties of bananas locally available, here are

the most common ones: Grand Naine, Karpooravalli, Nendran,
Pachanadan, Poovan, Red Banana, Rasthali, Robusta, and Monthan
Banana.

In Ayurveda, a clean colon is considered the most essential

component for general health. Adding bananas as a part of your
daily diet will ensure regular bowel movements due to their high
fiber content.

INGREDIENTS:
1 ripe Banana
1/2 cup beaten rice flakes (aval/poha)
1 teaspoon vegetable oil
1 tablespoon peanuts
3-inch slice fresh coconut
Honey or Jaggery (unrefined whole cane sugar) to taste

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 BANANA AVAL
SALAD

METHOD:
1. Wash and soak the rice flakes in 1 cup of water for 6-8 minutes.
Drain in a colander.
2. Heat the oil in a small pan and saute the peanuts in it until
golden brown. Set aside to cool.
3. Grate the coconut. Peel and slice the banana.
4. When completely drained, place the rice flakes in a deep bowl.
Add the peanuts, coconut, banana, honey, or jaggery, and
gently stir. Serve immediately.

DID YOU KNOW?

To boost your immunity, go for the riper bananas. According to
a 2009 research published in Food Science and Technology
Research, riper bananas were eight times better at improving
white blood cells than raw bananas.
Suffering from gas? Having trouble digesting your food? This
may be because you lack the necessary gut-bacteria. There are
around 40 trillion bacteria in our body, most of which live in our
intestines. Collectively, they are known as gut microbiota and
play a huge role in determining our health. As we looked at
earlier, bananas are an excellent source of prebiotics which
helps create the right conditions for gut bacteria to flourish. The
high amount of resistant starch, especially in green bananas, is
not absorbed in the small intestine but passes into the large
intestine where it acts as food and fuel for microbiota to grow.
A single banana can supply up to 11% of your daily Vitamin C
requirement which is essential in producing white blood cells –
the foundation block of the immune system. Red bananas have
been found to have higher Vitamin C content than yellow ones.
But the biggest reason why bananas support the immune
system is because of their high Vitamin B6 content. Vitamin B6
is essential for the production of the proteins responsible for
the body’s immune response. One medium-sized banana has 30
percent of the recommended daily intake of Vitamin B6.

www.yogire.com/aahar 69
 MIXED AVOCADO
SALAD

INGREDIENTS:

For the Salad:

1 Ripe avocado (butter fruit)

1 Tbsp. Pumpkin seed
1 Tbsp. Sunflower seeds
1 Tbsp. White sesame seeds
2 capsicums
1 cup grapes (or fresh pineapple chunks)
1 medium head of iceberg lettuce

For the Dressing:

2 ripe avocados
Juice of 1 lime
1 tbsp. Black pepper (freshly, coarsely ground)
4 tbsps. Olive oil
½ tsp. Salt
2 tbsps. Honey
Zest of 1 lime

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 MIXED AVOCADO
SALAD

METHOD:
1. Toast the pumpkin, sunflower, and sesame seeds in a lightly
oiled pan until golden (not golden brown). Cool completely.
2. Peel the avocado and cut it into 1 inch long slices.
3. Wash the capsicums and cut them into 1-inch squares.
4. Cut the grapes in half (lengthwise). Deseed if necessary.
5. Cut the iceberg lettuce into medium size chunks.
6. Puree the ingredients for the dressing in a mixer and keep it
aside.
7. Mix the salad vegetables and grapes in a big glass bowl.
8. Drizzle the dressing on the salad just before serving. Toss the
salad, taking care not to over mix the ingredients. Sprinkle the
toasted seeds on top.

Note: If the seeds for garnish are not available, they can be
replaced with cashew halves.

www.yogire.com/aahar 71
 PASTA VEGGIE
SALAD

INGREDIENTS:
100g. Tomatoes 10 Mint leaves (Pudina)
100g. Yellow capsicum 1 tablespoon. Salt
100g. Cucumber 1 tablespoon. Lemon juice
15. Black olives 1 teaspoon. Pepper powder
¼ cup. Broccoli (broken into 3 tablespoons. Olive oil
florets) ¼ cup. Coriander leaves
¼ cup. Paneer (Indian fresh (chopped)
farmer cheese) pieces
100g. Cork screw shaped pasta
(rotini)

METHOD:
1. Boil the pasta, drain and cool it.
2. Chop the tomatoes, yellow capsicum, cucumber, black olives,
broccoli, and paneer into fine pieces.
3. Blend together the mint leaves, lemon juice, olive oil, salt, and
pepper as a dressing.
4. Toss the pasta, vegetables, and dressing and garnish with chopped
coriander.
5. Serve cold as a salad.

www.yogire.com/aahar 72
 SPINACH
MUSHROOM SALAD
Serves 2

Spinach is high in minerals, vitamins, pigment, and phytonutrients

and its health benefits are many. As a rich source of beta-carotene,
lutein, and xanthene, it is beneficial for eyesight. Through a high
content of potassium and low content of sodium, spinach helps
control high blood pressure. Its folate Content contributes to
reducing hypertension and maintaining proper blood flow. The
lutein(a natural carotenoid) found in spinach acts as an antioxidant
and reduces the risk of atherosclerosis, heart attack, and stroke.
Rich in protein, vitamins, minerals, and phytonutrients, spinach
supports an infant’s proper growth and development.

INGREDIENTS:
2 cups baby spinach leaves (Palak)
12-14 medium fresh button mushrooms
1 medium Cucumber
2 small Tomatoes
Salt to taste
Black pepper to taste
2 tablespoon Olive oil
½ Lemon

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 SPINACH
MUSHROOM SALAD

METHOD:
1. Boil 3 cups of water in a deep pan.
2. Meanwhile, wash and trim the mushrooms and cut them
lengthwise into two. Add to the hot water and cook for 2 min.
Drain in a colander and allow to cool.
3. Meanwhile, wash and dry the spinach leaves and break off the
stems. Tear the leaves into bite-sized pieces and place them in a
deep bowl.
4. Peel the cucumber. Chop it fine and add to the bowl.
5. Chop the tomatoes finely and add them to the bowl as well.
Finally, add the mushrooms.
6. Grind black pepper over the salad, sprinkle salt, and toss lightly.
7. Drizzle the olive oil and freshly squeezed lemon juice over the
salad and toss well.

www.yogire.com/aahar 74
 MALAYSIAN FRUIT
& VEGGIE SALAD
serves 6-8

INGREDIENTS:

For the salad:

1 pineapple (peeled)
2 medium unripe papayas
10 small Rose/wax apples
3 Green apple
1 Turnip (sweet turnip, Chinese turnip, Mexican turnip)
2 cucumbers
2 raw Mangoes

For the dressing:

6 Tbsps. Soy sauce

80g palm sugar (grated)
2-4 Tbsps. Chili powder (optional)
6 Tbsp. Tamarind paste
2 tbsp. Ginger(grated)
2 tbsps. Lime zest (sliced thinly)
Salt to taste

For the garnish:

4-5 Tbsps. Each of toasted sesame seeds and grated,

roasted groundnuts

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 MALAYSIAN FRUIT
& VEGGIE SALAD

METHOD:
1. Chop all the fruit and vegetables into large, wedge-shaped
chunks, approx, 2-3 cm in size.
2. For the dressing: In a small pan, add soy sauce and palm sugar.
Cook over a low flame, stirring continuously until a thick syrup is
formed. Remove from heat. Add chili powder (optional),
tamarind paste, grated ginger, and lemon zest. Wisk together.
3. Spoon the dressing over the salad and gently toss until evenly
coated. Garnish with grated groundnuts and sesame seeds.

www.yogire.com/aahar 76
 AVOCADO TOMATO
SALAD

INGREDIENTS:
2 avocados
1 tomato
1 bunch fresh coriander leaves
Virgin olive oil
Lemon juice
Salt to taste
Black pepper (freshly ground)

METHOD:
1. Peel the avocado fruit and cut the flesh into cubes.
2. Cut the tomato also into cubes.
3. Chop the coriander leaves and add to the salad.
4. Mix lemon juice, virgin olive oil, salt, and pepper to make a
dressing. Add it to the salad and mix it in carefully.
5. Ready to serve!

Tip: Replace lemon juice with balsamic vinegar and coriander

leaves with basil leaves for a Mediterranean flavor.

www.yogire.com/aahar 77
 BARLEY
VEGGIE SALAD
serves 5 to 6

INGREDIENTS:
250 g pearl barley
150 g black chickpeas (Kala chana)
2 tomatoes – diced
2 capsicum – diced
½ cup black olives – sliced
½ cup walnuts – crushed
1 medium zucchini – diced
6-10 fresh basil leaves - roughly chopped/torn
1-2 lemons (juice)
1 tsp. Honey
Salt to taste (approx. 1 tsp. Plus a pinch for cooking)
1/4 tsp. Black pepper
2 tbs. Olive oil

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 BARLEY
VEGGIE SALAD

METHOD:
1. Soak the chickpeas overnight or for at least 8 hours.
2. Drain, discard the water, and cook in a pressure cooker with
substantial water and a pinch of salt.
3. In a medium saucepan, cook the barley with a barley-to-water
ratio of 1:3. Bring barley and water to boil and add a pinch of
salt. Reduce heat and allow to simmer, stirring occasionally, for
about 15 to 20 minutes. When most of the water is absorbed,
you can remove the pan from the heat, cover, and allow it to
stand for an additional 10 minutes. Then fluff the barley with a
fork.
4. Add barley, chickpeas, tomatoes, capsicum, zucchini, olives, and
walnut to a large serving bowl. In a separate bowl, whisk
together olive oil, lemon juice, honey, salt, pepper, and basil.
Pour dressing over salad and stir to combine. Can be served
warm or chilled.

www.yogire.com/aahar 79
 FRESH POTPOURRI
SALAD

INGREDIENTS:

For the dressing:

1 red capsicum
50g cashews
Juice of 1 lemon
1 cm piece Ginger
2 Tbsps. Olive oil
½ tsp. Cumin (Jeera) powder
Black pepper (freshly ground) to taste
Salt to taste
6-8 sprigs fresh coriander leaves (chopped; for garnish)

For the salad:

1 broccoli head
1 cucumber
1 yellow capsicum
2 tomatoes small
½ iceberg lettuce

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 FRESH POTPOURRI
SALAD

METHOD:
1. For the dressing, chargrill the red capsicum and remove it from
the fire/oven when the skin is burned. Removed the charred
skin, deseed the capsicum, and cut it into pieces. Keep aside.
2. Break the broccoli into florets. Blanch them in lightly salted
water for about 3-4 minutes until they turn bright green. Drain
and rinse the broccoli in cold water to prevent it from cooking
further. Cut it into smaller pieces.
3. Peel the cucumber. Chop into ½ inch squares.
4. Cut the capsicum and tomatoes into ½ inch squares.
5. Chop or tear the iceberg lettuce into bite-sized pieces.
6. Put the cucumber, tomatoes, capsicum, broccoli, and lettuce in
a deep bowl.
7. Now for the dressing, mix the chargrilled red capsicum pieces,
cashews, lemon juice, olive oil, salt, and pepper in a blender. If
necessary, add a little water to achieve a smooth consistency.
8. Add the dressing to the salad and toss carefully. Serve
garnished with fresh coriander.

Tip: Sprinkle roasted cashew pieces on the salad before serving,

for a nutty flavor.

www.yogire.com/aahar 81
 CREAMY VEGAN
FRUIT SALAD
Serves 5

INGREDIENTS:

For the dressing:

½ cup. thick coconut milk

½ cup. Cashew powder
½ tsp. Lime juice
2 tbsp. Brown sugar or palm sugar powder

For the salad:

2 cups. Ripe papaya, peeled and cubed (Avoid overripe

papaya as it will make the salad mushy: choose a ripe yet
firm papaya)
1 cup. fresh pineapple chunks
1 cup. sliced banana (slices should be approx. ½ inch thick,
not too thin; do not use overripe bananas)
2 cups. ripe mango, peeled and cubed
1 cup. Strawberries, sliced or cut into quarters (optional)
1 cup. Lychees or seedless grapes (cut in half)
½ teaspoon. Nutmeg powder
20. mint leaves cut into thin ribbons

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 CREAMY VEGAN
FRUIT SALAD

METHOD:
1. Sprinkle the nutmeg powder over the banana slices.
2. Sprinkle the mint ribbons over the papaya, mango, strawberry,
lychees, and pineapple chunks and toss gently. Add banana
slices to this mix.
3. Blend the dressing ingredients in a mixer, making sure there are
no lumps of cashew powder. Set this aside and chill (don’t
freeze).
4. Drizzle the dressing over the fruit (don’t toss or mix the salad at
this stage).
5. Scoop the fruit salad into individual serving bowls, and garnish
with a mint leaf or two before serving (optional).

Note: Increasing the percentage of fresh, raw, live food in your

diets such as fruits, vegetables, nuts, and sprouts will raise your
energy levels and reduce your need for sleep. Fruits are best
eaten by themselves (not with or after a meal), or at least one
hour before your meal. Fruits generally digest quickly and their
goodness is absorbed most efficiently when eaten on an empty
stomach.

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 CARROT APPLE
SALAD

INGREDIENTS:
1 cup grated Carrots 1-2 tsp Honey (or as per taste)
1 cup finely diced 1-2 tsp Lime juice
Apple cubes 1 tsp olive oil
1/2 cup chopped 3-5 tsp orange juice
Dates Salt to taste
1/2 cup Fresh grated 1 tsp pepper powder
coconut
1/2 cup Roasted
Groundnuts

METHOD:
1. In a bowl, mix apples, carrots, dates, grated coconut, and
roasted groundnuts.
2. Now in a separate bowl, prepare the salad dressing by mixing
honey with lime juice, olive oil, orange juice, salt, and pepper
powder. Stir well.
3. Pour the salad dressing and mix with the salad. Enjoy this filling
and crunchy salad filled with the tanginess of summer flavors!

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 CUCUMBER-
MOONG SALAD

INGREDIENTS:
Cucumber, large - 1
Moong Dal, soaked overnight - 3 Tbsp
Freshly Grated Coconut - 2 Tbsp
Mint/Coriander/Your favourite and locally available herb - 2 Tsp
Salt - to taste
Pepper Powder - to taste

METHOD:
1. Peel and cut cucumber lengthwise. Scoop out the seeds with a
spoon. Dice the cucumber into small cubes.
2. Add the diced cucumber and the rest of the ingredients to a
bowl. Enjoy this really simple and cool salad in your afternoon
lunch!

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 ASHGOURD-
POMEGRANATE
SALAD

INGREDIENTS:
Ashgourd (winter melon, available in Asian stores outside
India) 10” long and 1” wide - 1 Slice
Pomegranate, small - 1
Curd - 3 Tbsp
Salt - to taste
Pepper Powder - to taste

METHOD:
1. Remove the seeds and white fleshy stuff from the Ashgourd
slice.
2. Cut into pieces, grate, and squeeze out the water. Extract the
seeds of the Pomegranate.
3. Mix in a bowl, grated ash gourd, pomegranate seeds, salt, and
pepper.
4. Enjoy the coolness of this salad in the scorching heat of the
summers! Since Ash gourd is the most positive pranic vegetable
in the existence, get all the more drive during the energy-
sapping summer season!

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 BEETROOT LEMON
SALAD

INGREDIENTS:

For Salad:

2 Beetroots – washed, peeled, finely grated

1⁄2 cup Raw groundnuts – soaked
3" piece Raw mango – grated
2" piece Coconut – fresh, grated
1⁄2 Lemon
2 sprigs Coriander leaves – fresh
1⁄2 tsp. Black pepper powder
Salt to taste

For Seasoning:

1 tsp. Oil
1⁄4 tsp. Mustard seeds
1⁄4 tsp. Split Bengal gram (dhuli chana dal)
1⁄4 tsp. Split black gram, skinless (dhuli urad dal)
7-8 Curry leaves

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 BEETROOT LEMON
SALAD

METHOD:
1. Keep the grated beetroot aside in a deep bowl. If you want
the salad with less liquid, put the grated beetroot in a clean
muslin cloth and lightly squeeze to remove the juice. This
juice can be reserved for later use in juices or salad
dressings.
2. For the seasoning, heat the oil in a small pan; add the
mustard seeds, Bengal gram, black gram, and curry leaves.
Sauté on medium heat for half a minute, and as the grams
begin to change color, remove from heat and add this
seasoning to the grated beetroot.
3. Toss well together.
4. Add the soaked groundnuts, mango, and coconut to the
beetroot.
5. In a separate bowl, mix the juice of the lemon with salt and
pepper powder. Toss this dressing with the salad.
6. Serve immediately, garnished with chopped coriander.

Tip: Add the salty lemon dressing only immediately before

serving, to keep the beetroot crisp.

www.yogire.com/aahar 88
 TOMATO SALAD
DRESSING - 3 WAYS

Tomato, the vegetable which is actually a berry-type fruit, has

travelled all over the globe from the South American Andes and is
today eaten in diverse ways around the world.

Salads, ketchup, soup, sauce, pickled, dried, fried – the list goes on.
Here, we look at three unique ways to make a dressing with tomato.

WAY #1: CREAMY TOMATO DRESSING

INGREDIENTS:
Olive oil: ¼ cup + 1 tbsp
Tomatoes, large: 2
Sea Salt: ½ tsp
Almonds: ½ cup
Salt: 1 tbsp

METHOD:
Blend all ingredients until smooth. Serves four.

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 TOMATO SALAD
DRESSING - 3 WAYS

WAY #2: LIGHT TOMATO DRESSING

INGREDIENTS:
Olive oil: 1 tbsp
Tomatoes, ripe, large: 2
Celery: 3 stalks
White/Black Pepper powder: to taste
Apple Cider Vinegar: 1 tbsp
Honey: 2 tbsp

METHOD:
Blend all ingredients in a blender until smooth. Serves three
to four.

WAY #3: SESAME TOMATO DRESSING

INGREDIENTS:
Olive oil: 8 tbsp
Tomato juice: ¼ cup
White Sesame, roasted (roast till golden not brown): 1 cup
Vinegar: 2 tbsp
Lemon juice: 6 tbsp
Dry Oregano: 2 tbsp
Salt: 1.5 tsp

METHOD:
Put everything in a blender and mix. Serves four.

www.yogire.com/aahar 90
 AVIAL- MIXED
VEGETABLE CURRY

INGREDIENTS:
6-inch slices of Ash gourd/winter melon
100g Yam
1 Drumstick (Vegetable)
10-12Green beans
2 medium Carrots
Salt to taste
1 tsp Red chilli powder
2 tsps. Tamarind powder
½ Fresh Coconut
1 inch piece Fresh ginger
1tsp. Cumin seeds
2 Red chilies
2 tbsps. Coconut oil
1 Cup Yoghurt/curd
½ tsp Mustard seeds
8-10 Curry leaves

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 AVIAL- MIXED
VEGETABLE CURRY

METHOD:
1. Peel the ash gourd and yam and chop them into 2 inch long pieces.
2. Trim the drumstick and green beans and chop both into 2-inch long
pieces.
3. Peel the carrots and cut them into 2 inch long pieces.
4. Place all the vegetables (except for yam) in a plate; sprinkle with
salt and ½ teaspoon red chili powder. Steam in the idli maker for 10
minutes.
5. Put the yam in a pan and pour just enough water so as to cover it.
Add the tamarind water, a little salt, and the remaining red chili
powder. Cook on low heat till soft.
6. Grate the coconut and place it in the jar of a mixer. Peel and chop
the ginger; add it. Also add the cumin seeds and red chilies. Grind to
a coarse mixture without using any water.
7. Place the yam and steamed vegetables in a deep serving bowl and
add the ground paste, 1 ½ tsp coconut oil and curd. Mix lightly.
8. Heat the remaining coconut oil in the pan and add the mustard
seeds. As they begin to splutter, add the curry leaves.
9. Pour this tempering on the vegetables and mix.
10. Serve.

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 AVIAL VEGETABLE
WITH RED RICE

INGREDIENTS:
For the vegetable dish:

2 drumsticks
1 raw banana (plantain)
1 handful green beans
2 carrots
1 small raw mango
1 potato
1 teaspoon turmeric
1 cup fresh grated coconut
1 teaspoon cumin seeds
2 to 3 green chilies
Salt to taste
1 tablespoon sour curd/yogurt
12 curry leaves
2 tablespoons coconut oil
2 teaspoons mustard seeds
2 dried red chilies

For the rice

1 cup whole grain red rice

1 tablespoon ghee
1 teaspoon salt

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 AVIAL VEGETABLE
WITH RED RICE

METHOD:
For the Rice:
‍1. Bring 2 & 1/2 cups of water to a boil.
2. Rinse the rice under cool water.
3. When the water starts to boil, add the rice, ghee, and salt.
Reduce the heat to a simmer, cover with a lid, and leave to cook
for about 30–40 minutes, until tender.
4. Remove the lid and fluff the rice with a fork; then cover it again
with the lid. Allow it to rest for 5 minutes. Then fluff the rice again
and serve.

For the Avial:

1. Wash and chop the green chilies. Add grated coconut, cumin
seeds, and green chilies in a blender. Add a little water and blend
to a smooth paste. Keep aside.
2. Wash, peel, and cut the vegetables into medium-sized sticks.
Keep the chopped unripe banana immersed in a bowl of water so it
won’t turn brown. Set aside.
3. In a large kadai or deep pan, bring 1 cup of water to a boil. Add
drumstick and potato pieces, salt to taste, and turmeric. Simmer
on medium heat for about 12–15 minutes, until half-cooked.
4. Add the remaining vegetables; cover with a lid, simmer on
medium heat until almost cooked, stirring occasionally.
5. Mix in the coconut paste.
6. Simmer for another 5–7 minutes or until the vegetables are
tender but not mushy. If the mixture becomes dry, add a little hot
water. Turn off the heat.
7. Whisk the sour curd/yogurt until smooth. Add it to the
vegetables and mix it in gently but thoroughly. Simmer for a
minute.
8. Add 1 tablespoon of coconut oil, then turn off the heat.
9. For the tempering, heat 1 tablespoon of coconut oil in a small
pan, add mustard seeds, curry leaves, and dried red chilies. Allow
to splutter.
10. Pour the tempering over the avial. Mix well and serve.

www.yogire.com/aahar 94
 KOFTA CURRY

INGREDIENTS:
4 medium Tomatoes Salt to taste
1 tablespoon + to fry - 2 medium potatoes
Sesame oil 1/4 cup fresh mint
2 teaspoons pav bhaji leaves
masala 2-3 springs fresh
1/2 teaspoon sugar coriander leaves

METHOD:
1. Place the tomatoes in a pan and pour just enough water to cover
them. Bring to a boil and cook for 1 to 2 minutes. Drain off water,
cool the tomatoes, remove the skin and chop them, place in the
jar of a blender and blend to a smooth paste.
2. Heat 1 tablespoon of sesame oil in a pan. Add the tomato puree
and sauté till it thickens a little. Add the pav bhaji masala powder,
sugar, and salt. Sauté until the oil separates from the mixture. Add
about 3/4 of a cup of water and bring to a boil. Boil the potatoes
separately, cool, and peel them. Mash them well. Chop the fresh
mint and add. Add the salt. Mix well and divide into small portions.
Roll into balls.
3. Heat sufficient oil in a Kadai or wok and deep fry the balls until
golden brown. Remove with a slotted spoon.
4. Put these koftas in the tomato gravy 5 minutes before serving.
Chop fresh coriander leaves and sprinkle on the dish. Serve hot!

www.yogire.com/aahar 95
 CREAMY PUMPKIN &
MUSHROOM CURRY

INGREDIENTS:
2 Tbsps. Sesame oil
2 cups Cubed pumpkin
2 cups Mushrooms, cut in halves
1 cup Cashews (soaked overnight or kept in boiled
water for 30 minutes)
3 cups Water or vegetable stock
2 Tbsps. Ginger
2 Tbsps. Tomato paste
Half a lime 1 tsp. Turmeric powder
1 tsp. Coriander powder
1 tsp. Cumin powder
1 tsp. Cardamom powder
2 tsp. Fenugreek powder
1 tsp. Pepper
2 Tbsps. Salt
Fresh coriander leaves

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 CREAMY PUMPKIN &
MUSHROOM CURRY

METHOD:
1. Heat oil in a large pan over medium heat.
2. Add ginger, tomato paste, lime and cook for 3-4 minutes until
softened.
3. Add turmeric, coriander, cumin, cardamom, and fenugreek
powder and stir until fragrant.
4. Add the cubed pumpkin and sauté for 10 minutes. Add the water
or vegetable stock and cover for another 20 minutes.
5. Let the pumpkin simmer in low heat until soft. Add the
mushroom and let it cook for 5 minutes.
6. Add salt and pepper according to your taste. Keep in mind, if
you have added store-bought stock, there is salt that should be
considered before you add more to the curry.
7. Blend the cashew to make cashew milk and add it to the curry.
8. Simmer for 10 minutes on low heat.
9. Garnish with fresh coriander leaves.

www.yogire.com/aahar 97
 PANEER KOFTA
CURRY

INGREDIENTS:
200 g Cottage cheese (paneer)
8 medium-sized Tomatoes
2 medium-sized Potatoes
1 cup Cashew nuts
1 Tbsp. Ginger paste
1 Tbsp. Garam masala powder
Salt to taste
3 Tbsps. + to fry Oil 1 tsp.
Cumin seeds
1 Bay leaf
1 Tbsp. Red chili powder
2 tsps. Coriander powder
4—5 sprigs Fresh coriander leaves
1 Tbsps. Fresh cream

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 PANEER KOFTA
CURRY

METHOD:
1. Place the tomatoes in a pan and pour just enough water so as
to cover them. Bring to a boil and cook for 2 to 3 minutes.
2. Drain off water and cool the tomatoes. Remove the skin and
chop the tomatoes. Place in the jar of a mixer and grind to a
smooth paste.
3. Boil, cool, and peel the potatoes.
4. Soak the cashew nuts in 1 cup of water for half an hour and
grind to a paste.
5. Cut the cottage cheese into small pieces. Add the potatoes and
mash both together till smooth.
6. Add the ginger paste, 1/2 tablespoon garam masala powder,
salt to taste, and knead.
7. Divide into small portions and shape them into balls.
8. Heat sufficient oil in a Kadai or heavy pan and fry the balls till
golden brown. Remove with a slotted spoon.
9. Heat 3 tablespoons of oil in a pan and add the cumin seeds and
bay leaf. As they begin to change color, add the tomato paste
and sauté for 2 to 3 minutes.
10. Add the red chili powder, remaining 1/2 tablespoon garam
masala powder, coriander powder, and salt to taste. Stir well.
11. Add the cashew nut paste and sauté for 3 to 4 minutes.
12. Add the koftas to the gravy and allow it to come to a boil. Cook
for 5 minutes.
13. Remove from heat.
14. Chop fresh coriander and sprinkle on the dish.
15. Serve koftas garnished with the fresh cream.

www.yogire.com/aahar 99
 PLANTAIN STEM &
FIELD BEAN GRAVY

INGREDIENTS:
1 small piece plantain stem
2 cups field beans
1 tomato
3 tbsps. Tur dal (split, skinned pigeon peas)
1 tbsp. sambar powder
1 small piece tamarind

For Tempering:
1 tbsp. gingelly oil
½ tbsp. mustard seeds
½ tbsp. urad dal (split, skinned black gram)
¼ tbsp. fennel seeds
¼ tbsp. fenugreek seeds
Few curry leaves

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 PLANTAIN STEM &
FIELD BEAN GRAVY

METHOD:
1. If you use dry field beans, soak them in water for 8 hours
before using. (If you use fresh field beans, it will enhance
the taste of the dish.)
2. Slice the plantain stem into round pieces.
3. Soak the tamarind in 1/2 cup of warm water for 15 minutes.
Extract the tamarind water and keep it ready.
4. Squeeze out the field beans from their skin (if fresh).
5. Cook the pigeon peas (tur dal) with a little water, and mash
well.
6. Next, heat gingelly oil in a pan. Add mustard seeds, urad
dal, fennel, fenugreek, and curry leaves. Once the seeds
splutter, add tomato and fry for a while.
7. Now add sambar powder, plantain stem and field beans.
Fry for a few minutes.
8. Add tamarind extract, and cook well.
9. Finally, add pigeon peas (tur dal) and salt. Boil till the
veggies are cooked well.

Tip: You can serve this Plantain Stem and Field Bean Gravy
with vegetable Pongal.

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 PINEAPPLE
RASAM

In South Indian cuisine. Rasam is traditionally served towards the

end of a menu as it has excellent digestive properties. The tamarind
in the rasam lowers cholesterol levels. Is a good source Of
antioxidants. Supports digestion and is used to treat biliary
disorders. Black pepper helps prevent flatulence, promotes
urination, and promotes sweating. Rasam also contains a fair
amount Of essential nutrients such as manganese and iron. As well
as dietary fiber.

INGREDIENTS:
2 fistful Split Toor dal (pigeon peas)
1/2 medium-sized Fresh pineapple
2 tablespoons sesame (Gingelly) Oil
1/2 teaspoon Mustard seeds
1/2 teaspoon Skinless split black gram (dhuli urad dal)
2 Red chilies
10-12 Curry leaves
1 & 1/2 teaspoon Cumin seeds
Salt to taste
2 medium Tomatoes
1/4 inch piece Ginger
1 lemon-sized ball of Tamarind
10-12 Black peppercorns
1 tablespoon Coriander seeds
6-8 sprigs Fresh coriander leaves

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 PINEAPPLE
RASAM

METHOD:
1. Pressure cook the toor dal with 500 ml of water for 1 whistle.
Strain and keep the dal water aside.
2. Cut the pineapple in half. Remove core and chop finely. Place
half the quantity of the chopped pineapple pieces in a blender.
Add 1/2 cup of dal water. Grind to a paste.
3. Heat the oil in a pan and add the mustard seeds. As they begin
to change color. Add the dal. Red chilies. Curry leaves, and I
teaspoon Of cumin seeds.
4. Chop the tomatoes and add.
5. Peel and chop the ginger and add. Sauté for 2 to 3 minutes.
6. Meanwhile, soak tamarind in a little water. Squeeze the soaked
tamarind with your hands and extract the juice. Add to pan.
7. Allow the mixture to come to a boil. Cook on low heat till the raw
smell disappears.
8. Add the pineapple paste and cook for a few minutes.
9. Meanwhile. Roast peppercorns. Remaining half teaspoon Of
cumin seeds and coriander seeds till fragrant. Let it cool and
grind to a powder.
10. Add this powder to the pan with the remaining chopped
pineapple. Cook for a few seconds.
11. Chop fresh coriander and add.
12. Mix and serve.

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 PLANTAIN FLOWER
DAL FRY

The tubular, white plantain florets not only provide dietary fiber,
protein and unsaturated fatty acid, but are rich in vitamin E,
flavonoids and antioxidants too. They are also said to have
medicinal properties including relief from heavy menstrual
bleeding and diabetes.

INGREDIENTS:
1 Plantain flower (red banana flower)
½ cup Split pigeon peas (toor dal)
¼ cup Split Bengal gram (chana dal)
2 Red chillies (optional)
Salt to taste
¼ cup Butter milk
2 teaspoons Coconut oil
½ teaspoon Mustard seeds
½ teaspoon Split, skinless Blackgram (urad dal)
7-8 Curry leaves
3 inch piece fresh Coconut

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 PLANTAIN FLOWER
DAL FRY

METHOD:
1. After washing the toor dal and chana dal; soak them in 2 cups of
water for 1 hour.
2. Drain the water and place the two dals in the jar of a mixer with
chilies and some salt. Grind everything into a coarse paste,
adding a little water if required.
3. Carefully take apart the plantain flower. First remove the hard
pink bract and then take out the florets from underneath.
Continue removing the layers of bract one by one and collect the
florets.
4. In the middle of each floret, you will find a pistil (stalk with tip)
with a white membrane covering it. Both are not edible and need
to be removed from all the florets. Gently rub the florets in your
palm so that they open up and you can remove the pistil and
membrane.
5. Chop the florets into small bits and immediately put the bits in a
bowl with water and a little buttermilk to prevent them from
turning black.
6. Steam the floret bits in a pan till it becomes soft.
7. Heat the coconut oil in another pan and add the mustard seeds.
As they begin to splutter, add the black gram and curry leaves.
8. Add the dal paste to this and sauté on medium / low heat till the
mixture begins to leave the sides of the pan.
9. Add the cooked banana flower to it and continue to sauté for 1 to
2 minutes.
10. Add more salt to taste if required.
11. Add grated coconut and mix everything together. Remove pan
from heat.

TIP: Please allow enough time for the preparation of this dish.
The result will be well worth it.

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 MANGO MOR
KUZHAMBU
Serves 2

INGREDIENTS:
1 cup mango pulp (run through the mixer)
3/4 cup coconut gratings
1 cup curd
1/2 tsp. oil
2 red chilies
1/2 tsp. fenugreek seeds
1/4 tsp. turmeric powder
Salt to taste
Sugar (if needed)

For garnish:

1 tsp. oil
1/2 tsp. mustard seeds
1 red chili (optional)
5 curry leaves

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 MANGO MOR
KUZHAMBU

METHOD:
1. Mix the mango pulp with 1/4 cup of water in a pan. Add turmeric
and boil for 3—4 minutes.
2. Meanwhile, heat 1/2 teaspoon of oil in a Kadai or deep pan, add
fenugreek seeds and red chilies. Sauté for a minute. Remove
and grind these spices along with coconut gratings to a smooth
paste, adding water.
3. Once the mango pulp cooks, add the coconut mixture and bring
to a boil. Blend the curd in a mixer and add it to the boiling
mixture.
4. Add salt and sugar if needed. Bring this to boil, then switch off
the stove.
5. Gently roast the mustard seeds, cut the red chili, and roast the
curry leaves in oil. Sprinkle over the kuzhambu as a garnish.

Note: The mango should be ripe and should taste both sweet
and sour. If it is too sweet, add sour curd to the kuzhambu. If it
is too sour, add fresh curd (not sour) and a little sugar.

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 MIXED DAL

INGREDIENTS:
½ cup Urad dal ( split black gram)
½ cup Bengal gram dal (split chickpeas)
½ cup Toor dal (split pigeon peas)
½ cup Masoor dal (split red lentils)
1 tablespoon Cumin (jeera)
½ tablespoon Turmeric powder
1 tablespoon Chili powder
1 tablespoon Coriander (dhania) powder
4 Tomatoes
2 Baji chilies (medium sized, light green chili peppers)
A few Curry leaves
½ tablespoon Sugar or 1 Tsp Jaggery
Salt to taste
1 tablespoon Ghee
1 & ½ tablespoon Oil
1 & ½ tablespoon Mustard seeds
Fresh coriander leaves (for garnish)

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 MIXED
DAL

METHOD:
1. Cut the tomatoes into cubes. Thinly slice the baji chilies. Set aside.
2. Heat oil in a kadai (heavy pan) and add the cumin to splutter.
3. Add curry leaves and Baji chili slices. Sauté for a minute. Add the
cut tomatoes and sauté for another minute.
4. Add the spice powders, sugar and salt. Sauté for a minute.
5. Add the ghee and all the dals. Sauté for another few minutes.
6. Add 4 cups of water and pressure cook the dal until it becomes
mushy.
7. Take 1/2 tablespoon of oil; add the mustard seeds. After they
splutter, pour the oil and mustard seeds on the dal.
8. Garnish the dal with fresh coriander leaves.
9. Serve with roti.

NOTE: You can add spinach/palak or any other greens to the dal
before step 6 and pressure cook it along with the dal.

www.yogire.com/aahar 109
 PANCHMEL
DAL
INGREDIENTS:
1/4 cup tur dal (split and skinned pigeon peas)
1/4 cup urad dal (split and skinned black gram)
1/4 cup mung dal (split and skinned black gram)
1/4 cup chana dal (split and skinned black chickpeas)
1/4 cup horse gram (This recipe traditionally uses masoor
dal (red lentils), but horse gram is an excellent
substitute.)
3 ripe tomatoes
1/2 teaspoon turmeric powder
1 tablespoon ghee
2 tablespoons smoked paprika powder
1/2 teaspoon cumin seeds
1/2 teaspoon cumin powder
1/2 teaspoon coriander powder
2 dried red chilies
100 g fresh coriander leaves
1-inch piece fresh ginger
Salt to taste‍

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 PANCHMEL
DAL

METHOD:
1. Mix the five dals together and wash very well.
2. Soak the mixed dals overnight.
3. On the next day, drain the water and add the dals to
a cooker.
4. Add four times the water by volume, 1 teaspoon
ghee, ½ teaspoon turmeric powder.
5. Put on the lid and cook for 3­­–4 whistles.
6. Switch off the heat and let it cool down.
7. Chop the ginger finely and the tomatoes into
medium chunks.
8. In a heavy bottomed pan, add 2 tablespoons ghee,
chopped ginger, dry red chilies, cumin seeds, and let
it splutter.
9. Add in the chopped tomatoes and sauté for 15­–20
seconds on low medium heat.
10. Add in the coriander powder and cumin powder;
continue to sauté for about a minute.
11. Mix in the smoked paprika and immediately empty
the dal mixture into this pan.
12. Cook on medium heat for 4–5 minutes or until done.
13. Garnish with chopped coriander and serve hot.

Note: Did you know? Legumes are not only good for
your health but also good for the planet. They are high
in protein and other nutrients but have a water footprint
43 times lower than that of beef.

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 MUSHROOM
SALNA

INGREDIENTS:
For the paste: For Tempering:

1 cup heaped Coconut ½ tsp Mustard seeds

(grated) 7 Curry leaves
1 tsp fennel seeds ½ tsp Fennel seeds
½ inch Cinnamon stick 2 Red chilis
2 cloves 6 Tbsp Sesame seed oil
2 cardamoms
1 tsp poppy seeds
1 Tbsp Fried gram
1 Bay leaf

For the recipe (Serves 4 -5):

4 Tomatoes (cut into small 3 tsp Red chili powder

pieces) 1 Tsp heaped Coriander
1 medium - size Potato (cut into seed powder
cubes) ½ tsp Turmeric powder
8-10 Button mushrooms (cut ½ tsp Ginger paste
into quarters) Salt as needed
1 Drumstick (cut into 1 inch
pieces)

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 MUSHROOM
SALNA

METHOD:
1. Grind the grated coconut, fennel seeds, cinnamon, cloves,
cardamoms, poppy seeds, fried gram and bay leaf to a paste,
adding a little water. Keep aside.
2. Heat 5 tbsp of sesame oil in vessel. Add the mustard seeds. When
they splutter, add the fennel seeds, and 4 curry leaves.
3. Add the ginger paste. Sauté for a few seconds.
4. Add the cut tomatoes. Add the turmeric powder and a little salt.
Sauté till the tomatoes turn mushy.
5. Add the mushrooms and sauté till well cooked.
6. Add the red chili powder and coriander powder and sauté for a
few minutes.
7. Add two cups of water along with the potatoes and drumsticks.
Cook till done.
8. Add the ground paste and bring to a boil.
9. Separately, heat 2 tsp sesame oil . Add the red chilis and the
remaining curry leaves and sauté for a few seconds. Add this
tempering to the dish.
10. Serve hot with Idlis or chapattis.

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 PAKORA KULAMBU

INGREDIENTS:
1 cup Split bengal gram 1 Bay leaf
(chana dal - split black 8 medium Tomatoes
chickpeas without seed coat 1 inch stick Cinnamon
1 ½ inch piece Ginger 3-4 Cloves
1 small Carrot 2 cups Coconut milk
7-8 sprigs Fresh coriander 2 teaspoons Coriander powder
leaves ½ teaspoon Turmeric powder
3 Red chilies 1 tablespoon Red chili powder
1 teaspoon Fennel seeds 3 tablespoons Cashew nut
Salt to taste paste
1 tablespoon Ghee
7-8 Curry leaves
3 tablespoons Vegetable oil
(plus extra for frying)

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 PAKORA
KULAMBU

METHOD:
For Pakoras:

1. Soak the Bengal gram in 3 cups of water for 2 hours; drain in a

colander. Peel and chop the ginger. Scrape and grate the carrot.
Chop the fresh coriander fine. Place the Bengal gram in a blender
along with the ginger, red chilies and fennel seeds and grind to a
coarse paste. Add salt to taste, grated carrot, melted ghee, half
of the chopped fresh coriander and curry leaves; mix well.
2. Divide into small portions and shape into balls for the pakoras.
Heat sufficient oil in a kadai (traditional cooking bowl), wok or
deep pan and fry the pakoras till golden brown in color. Remove
with a slotted position and keep aside.

For Gravy:

1. Place the tomatoes in a pan with just enough water to cover

them. Boil for 1 to 2 minutes and remove the pan from heat. Drain
water. Cool tomatoes and remove the skin. Chop the tomatoes
roughly and grind to a paste.
2. Heat 3 tablespoons of oil in a pan and add the cinnamon, bay leaf
and cloves. Sauté for ½ minute and add the tomato paste. Sauté
till the raw smell disappears. Add the coconut milk, coriander
powder, turmeric powder and cook on low heat for 10 minutes. Do
not allow it to come to a boil. Add the cashew nut paste, mix well
and cook for 5 minutes more. Add salt to taste and mix. Add the
pakoras and boil for 3 minutes. Remove pan from heat.
3. Sprinkle the remaining chopped fresh coriander on the dish, Serve
with chapati or fried rice.

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 PANEER BUTTER
MASALA

INGREDIENTS:
100g Paneer
2 heated tbsps. Dried Kasuri Methi (Fenugreek Leaves)
75g Cashews
4 Tomatoes
1 tsp. Tomato juice
2 tsps. Oil
2 tsps. Cumin (jeera) powder
2 tsps. Coriander (dhania) powder
3 tsps. Kashmiri chili powder (Note: Kashmiri chili powder
is a relatively mild kind of chili powder with vibrant red
color. It is slightly hotter than paprika but a lot milder
than common red chili or cayenne pepper).
5 ½ tbsps. Butter
2 tsps. Chili powder
3 tsps. Sugar
1 ½ tsp. Ginger paste
1 cup Milk
Salt to taste
Fresh coriander leaves to garnish

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 PANEER BUTTER
MASALA RECIPE

METHOD:
1. Dry-fry the Kasuri Methi (Fenugreek Leaves); powder it and
keep aside.
2. Soak the cashews in hot water. Grind them to a fine paste. Keep
aside.
3. Bring a cup of water to boil and add the tomatoes. When
cooked, remove the skin and add the tomatoes. Keep aside.
4. Heat 2 teaspoons of oil in a Kadai or heavy bottom pan. Add
ginger paste and sauté for a minute. Add tomato puree, mix
and sauté till check.
5. Add the Kashmiri chili powder and 4 teaspoons of butter; mix
everything until the butter melts.
6. Add dhania powder, jeera powder, chili powder, half of the
7. Kasuri Methi (Fenugreek) powder, sugar, ginger paste, and
tomato sauce. When the oil separates, add the cashew paste
and sauté everything for a few minutes.
8. Add 1 cup of milk and 1 cup of water. Add salt to taste. Allow the
mixture to cook for about 7 to 8 minutes.
9. Add the paneer, the remaining Kasuri methi (Fenugreek), and 1
½ teaspoon of butter. Mix well until the butter melts.
10. Garnish with coriander leaves.

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 IDIYAPPAM & SODHI

SODHI INGREDIENTS:
Ingredients: For Seasoning:

1 big potato 1 tbsp. oil

1 drumstick ½ tsp. urad dal
2 tomatoes ½ tsp. cumin seeds
¼ tsp. turmeric powder 2 red chillies
½ tsp chilli powder 10 curry leaves
½ tsp. coriander powder
250ml coconut milk
Fresh coriander leaves
Salt to taste

PREPARATION FOR SODHI:

1. Cut the potato into cubes. Cut the drumstick into 1 inch-long
pieces. Cut the tomatoes into pieces. Set the vegetables aside.
2. Heat a Kadai or heavy-bottomed deep pan and add oil. Add urad
dal, cumin seeds, and red chilies and fry until dal turns golden.
3. Add curry leaves and tomatoes and sauté until tomatoes turn
mushy. Add turmeric powder, coriander powder, and chilli powder.
Sauté for a minute.
4. Now add the potato cubes and drumstick pieces and just enough
water to cook the vegetables. Add salt to taste. Cook until the
vegetables are soft. Cool this mixture.
5. When cool, add coconut milk and mix well. Top with fresh
coriander leaves.

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 IDIYAPPAM AND
SODHI

IDIYAPPAM INGREDIENTS:
1 cup Idiyappam flour (homemade or store-bought)
1 to 1.5 cups water
2 tsps. Oil
Salt to taste

METHOD FOR IDIYAPPAM FLOUR:

Wash and soak equal quantities of raw rice and parboiled rice
together for 1 hour.
Then drain the water thoroughly.
Spread the rice on a cloth and dry it completely (in shade).
Grind the dried rice into a fine powder.
Sieve it and store it in an airtight container at room
temperature.

PREPARATION FOR IDIYAPPAM:

1. Bring the water to a boil; add salt and oil. Add the boiling
water little by little to the rice flour and knead it into a soft
dough.
2. Grease the inside of an idiyappam maker with oil and fill it with
the prepared dough. Press it in a circular motion on an idly
plate to form nests of long strings.
3. Steam it for 10-15 minutes, for example in an idly pot. Serve
hot with Sodhi.

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 JACKFRUIT
VEGETABLE

Studies suggests that consumption of unripe jackfruit can help fight

high blood sugar levels and improve diabetic conditions. The study
showed that the glycemic load (glucose level) in unripe (freeze-
dried) jackfruit is only half of that of rice or wheat.

INGREDIENTS:
2 Tomatoes - diced
2 small, unripe Jackfruits
2 tbsps, Cooking oil of your choice
½ tbsp. Garam masala
½ tbsp. Jeera powder
1 tbsp. Coconut - freshly grated
1 handful fresh Coriander - chopped
Salt to taste

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 JACKFRUIT
VEGETABLE

METHOD:
1. Remove the outer jackfruit skin and dice the fibrous meat of
the unripe jackfruit into approx. 1 - inch cubes.
2. In a pressure cooker, add 2 spoons of oil and sauté the diced
tomatoes for a few minutes.
3. Add the jackfruit, salt and 1 cup of water, close the pressure
cooker and cook for 2 whistles.
4. Let it cool.
5. Open the cooker and add garam masala, jeera powder,
grated coconut, and fresh coriander. Stir and serve with flat
bread or rice of your choice.

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 PUMPKIN CHANA
MASALA RECIPE

Here’s a lip-smacking Pumpkin Chana Masala recipe, that’s rich in

Vitamin A, C and Beta-Carotene.

INGREDIENTS:
Red pumpkin (peeled and cut into 3/4 inch cubes) - 500g
Coconut or sesame oil – ½ cup
Curry leaves - 15
Roasted and powdered fenugreek seeds (methi, venthayam) - 1 tsp
Cumin seeds (jeera) - 2 tsp
Ginger (peeled and chopped fine) - 1 tbsp.
Turmeric powder - ½ tsp
White chickpeas (kabuli chana) - 100g
Jaggery powder - 1 ½ tsp
Dried green mango powder (amchur) - 2 tbsp.
Dry fenugreek leaves (Kasuri methi) - 1 tsp
Salt - 1 tsp
Garam masala - 1 tsp
Fresh chopped coriander leaves for garnishing

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 PUMPKIN CHANA
MASALA RECIPE

PREPARATION & METHOD:

1. Soak the chickpeas overnight or for a minimum of 4 hours.
Pressure-cook in saltwater until well done. Drain and keep
aside.
2. Dry-roast the fenugreek leaves in a warm pan for a minute.
Rub them fine in your palms and sprinkle them over the
cooked and drained chickpeas.
3. Heat the oil in a pan and add the cumin seeds; wait a few
seconds and add the fenugreek powder, ginger, turmeric, and
curry leaves. Stir for a minute, then add the pumpkin and
sauté on a high flame for a minute.
4. Reduce heat to a medium flame, add half a cup of water, and
cover the pan with a lid. Let it cook for 6-8 minutes or until
pumpkin cubes are just tender. The cooking time will vary
depending on the tenderness of the pumpkin. Do not overcook.
5. Mix salt, mango powder, and jaggery powder. Sprinkle this mix
and the garam masala over the cooked pumpkin, stir gently,
and continue cooking on a low flame for 2-3 minutes.
6. Add the chickpeas, mix everything, and garnish with freshly
chopped coriander.

NUTRITIONAL VALUE:
Pumpkin is rich in carotenoids and Vitamin A, which aid vision.
The carotenoids also help neutralize free radicals and slow
down skin aging.
High in the antioxidant beta-carotene, pumpkin may even
reduce the risk of cancer.
Pumpkins are also a good source of Vitamin C, which boosts
the immune system.

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 CRISPY OKRA FRY
(BHINDI PAKODA)

INGREDIENTS:
2 ½ cups okra (ladies’ fingers/bhindi)
¼ cup gram flour (chickpea flour/besan)
1 tsp. rice flour
1 tsp. chili powder
½ tsp. turmeric powder
½ tsp. cumin powder
1 tsp. pepper powder
Oil (as needed)
Salt (to taste)

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 CRISPY OKRA FRY
(BHINDI PAKODA)

METHOD:
1. Wash the okra (bhindi) thoroughly and wipe completely dry with a
kitchen napkin.
2. Remove the crown and tip of the okra. Then slice it in half
lengthwise (like long chips) and remove the insides including the
seeds.
3. In a bowl, add the sliced okras, chili powder, turmeric powder, cumin
powder, pepper powder, and salt. Then add the gram flour and rice
flour and mix well.
4. Let the mixture marinate for 10–15 minutes.
5. If frying, heat oil in a pan. Drop the coated okras in hot oil, then
keep the heat on a medium flame until evenly fried to a golden-
brown color and crisp. Place the fried okra on an absorbent paper
towel to remove excess oil.
6. If baking, spread the marinated okra on a greased tray. Brush some
oil on top of the okra. Bake in a preheated oven at 180 degrees
Celsius until crisp and golden.
7. The crispy okra fry (bhindi pakoda) is ready to serve!

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 CRISPY OKRA WITH
MANGO CHILI DIP

INGREDIENTS:
For the Mango Chili Dip:

1 banana pepper
1 ripe mango
A small handful of fresh coriander leaves
Jaggery (or sugar) powder
1 tablespoon apple cider vinegar

For the Crispy Okra‍:

100 g okra
1/2 teaspoon red chili powder
1/2 teaspoon coriander powder
1/2 teaspoon cumin powder
1/2 teaspoon turmeric powder
2 tablespoons gram (chickpea) flour
1 tablespoon rice flour
Salt to taste
Mustard oil for frying

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 CRISPY OKRA WITH
MANGO CHILI DIP

METHOD:
For the Crispy Okra:
1. Rinse the okra well and pat it dry.
2. Cut off the head and a bit of the tail.
3. Slice the okra lengthwise into four parts; remove the seeds.
4. In a big bowl, add the gram flour, rice flour, cumin powder,
coriander powder, red chili powder, and turmeric powder. Mix well.
5. Add the okra slices into the bowl and mix thoroughly, ensuring that
the spice blend coats the okra uniformly.
6. Sprinkle about 1 teaspoon of salt on the spiced okra. (The salt will
help the okra release water and make the spice blend stick better.)
7. Allow the okra to marinate in the spices for 15–20 minutes. (This is
important as it will ensure that the spice blend sticks to the okra.)
8. In a wok, kadhai, or deep pan, heat mustard oil until it starts
smoking.
9. Put in one slice of okra to test the heat; if it floats, the oil is hot
enough.
10. Deep-fry the okra slices in small batches, ensuring not to stir once
the okra is in the oil. (This prevents the spice blend from dissolving
into the oil.)
11. When the okra slices are golden brown, take them out and put
them into a colander or a cooking rack to drain any excess oil. (Do
not use a paper towel or butter paper for this purpose.)

For the Mango Dip

1. Spoon out the pulp of one ripe mango and put it in a blender.
2. Add in about ¼ cup water and blend.
3. Add one inch of banana pepper, coriander leaves (no stems),
apple cider vinegar, 1 teaspoon of salt (or to taste), and blend well.
4. Add more water if needed to achieve the desired thickness.
5. Add jaggery powder or sugar powder to taste. Add more banana
pepper if desired to get the perfect balance between sweet and
spicy.
6. Blend; adjust salt to taste.

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 CRUNCHY VEGETABLE
STIR FRY

INGREDIENTS:
1 chayote (chow chow)
1 red bell pepper
1 yellow bell pepper
1 cabbage (small)
1 carrot (large)
2 tablespoon groundnut oil
1 tablespoon sesame oil
1-inch piece fresh ginger
1/2 tablespoon white sesame seeds
2 teaspoon fenugreek seeds
1 teaspoon cumin seeds
2 teaspoon dried basil
1 teaspoon red chili flakes
Juice of one lemon
Fresh coriander for garnish

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 CRUNCHY VEGETABLE
STIR FRY

METHOD:
1. Cut the chayote into about a ¼-inch-thick slices. The bell peppers,
carrots, and cabbage can be julienned (cut into long thin strips). Grate the
ginger or cut it in fine pieces. Keep aside.
2. Heat the pan on medium flame, adding just 1/2 a tablespoon of
groundnut oil.
3. As the oil begins to heat up, add the fenugreek and cumin seeds.
‍4. When these seeds begin to roast, add the chayote slices as well as 1
teaspoon of dried basil.
‍5. Mix well for about a minute, then take the pan off the heat and keep
aside, covering it with a lid. This will allow the chayote to absorb the
aroma and flavor from the herb-and-spice mix.
6. For the stir fry, use a different wok or pan that is wide and flat. Heat
the pan on medium-high for about a minute. It is important the wok/pan
is very hot.
7. Add in 1 and 1/2 tablespoons of groundnut oil, tilting the wok/pan in all
directions to ensure an even coating of oil.
‍8. Add in the chayote and ginger; stir frying for about a minute.
9. Add in the bell pepper, keep stirring for 30–40 seconds.
‍10. Add in the cabbage and carrots, along with the red chili flakes and 1
teaspoon dried basil.
‍11. Mix well, adding salt to taste.
‍12. Continue to stir fry for another minute or so; then add in the sesame
seeds.
13. As the sesame seeds begin to roast and become aromatic, add a
healthy splash of sesame oil.
14. Finish off the stir fry, which will take around 30–40 seconds,
depending on the heat of the wok/pan.
15. Taste and adjust the salt if needed.
16. Garnish with chopped coriander and a splash of lemon juice
before serving.

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 NUTTY PUMPKIN CURRY

INGREDIENTS:
2–3 Tbsp. mustard oil
3–4 dried red chilies
1 tsp. mustard seeds
1 tsp. cumin seeds
1/2 tsp. fenugreek seeds
1-inch piece fresh ginger – finely chopped
15–20 curry leaves
150 g shredded cabbage
10–15 broken cashews
500 g red pumpkin – peeled and cut into medium sized
cubes
1/2 tsp. coriander powder
1 tsp. jaggery powder
One pinch turmeric
Salt to taste
Pepper to taste
Lemon juice to taste

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 NUTTY PUMPKIN
CURRY

METHOD:
1. Pour the oil in a heavy bottomed saucepan or kadhai, and heat it
on a medium flame.
2. As it starts to heat up, add the mustard, cumin, and fenugreek
seeds.
3. As soon as the mustard seeds start popping, add the ginger,
curry leaves, and dried red chilies. Stir for 15–20 seconds, mixing
everything well.
4. Add the shredded cabbage and around 1 teaspoon of salt. Stir
well until the cabbage starts to brown.
5. Add the cashews and sauté for around 1 minute, till they start to
change color.
6. Add the pumpkin cubes and mix well.
7. Add the turmeric, coriander powder, and jaggery powder. Also
add salt to taste. Stir for 3–4 minutes, or until the pumpkin begins
to soften.
8. Add a quarter cup to half a cup of water (depending on the
desired consistency of the final product), and let it simmer for
around 4 minutes with lid closed. The pumpkin should become soft
but not mushy.
9. Check and adjust the seasoning with extra salt and pepper if
required.
Serve hot with chapatis, aloo paratha, or puri.

Tip: Don’t throw away the pumpkin seeds! Instead, dry them in the
sun, toast them in a non-stick skillet, season, and serve as a
delicious and healthy snack.

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 BROCCOLI
FRY

INGREDIENTS:
1 medium-sized head - Broccoli
1 tablespoon - Sunflower oil/Olive oil
1 teaspoon - Fenugreek seeds
1 teaspoon - Cumin seeds
1.5 teaspoon (or to taste) - Red chilli powder
¾ - 1 teaspoon - Black pepper (freshly ground)
1 tablespoon - Lemon juice
Salt to taste

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 BROCCOLI
FRY

METHOD:
1. Separate the broccoli into small florets and then cut into
small, even-sized pieces.
2. Heat oil in a pan and the fenugreek and cumin seeds. As they
begin to change color, add the red chilli powder, followed by
the broccoli pieces and sauté well.
3. Sprinkle a little water. Add salt to taste. Stir and cover the pan
with a lid. Open the lid once in a while to stir the broccoli.
Once the broccoli is cooked, add pepper powder and cook for
half a minute.
4. Remove pan from heat, add the lemon juice, stir and serve.

BENEFITS:

Broccoli is a member of the cabbage family and was originally

cultivated in Italy. Its health benefits are many:

Broccoli contains three phytonutrients that have a strong

impact on our body’s detoxification system.
It is a rich source of a particular flavonoid that helps to battle
allergies and inflammation.
It contains vitamins A and K, which help to keep the
metabolism of vitamin D in balance. Vitamin D promotes the
body’s absorption of calcium and thereby sustains and
promotes bone health and growth.
It is high in dietary fiber, which helps to lower cholesterol and
facilities digestion.
It improves eye health due to high concentrations of two
carotenoids - lutein and zeaxanthin - which play an important
role in the health of the eye.
The glucoraphanin from broccoli can be converted into
sulforaphane, which promotes healthy skin.

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 CAPSICUM
STIR-FRY

Capsicum is high in anti-oxidants. A small capsicum provides up to

three times of the recommended daily amount of vitamin C, in fact
much more than any citrus fruit. It is super-packed with nearly the
whole range of vitamin B complex (B1, B2, B3, B5, B6 and B9).

Other minerals in it are potassium, manganese, thiamine,

molybdenum, tryptophan, copper, cobalt and zinc.

You could call it an umbrella of goodies to protect you from

carcinogenic and toxic substances. It also helps digestion, has anti-
bacterial and anti-fungal qualities, helps to fight aging symptoms,
prevents blood clots, cancer and fights cholesterol.

By the way, if you have cold feet, especially in winter, add a slice
into your socks and see how you warm up!

Note: This is a side dish from Gujarat.

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 CAPSICUM
STIR-FRY

INGREDIENTS:
1 cup Peanuts
1 cup Gram (chickpea) flour
1 teaspoon Cumin seeds
2 teaspoons White sesame seeds
3 cups Capsicum (cubed)
3 teaspoons Sugar
1 teaspoon Salt
4 teaspoons Oil

METHOD:
1. Roast and blend the peanuts to a paste.
2. Heat 1 teaspoon of oil in a deep saucepan/wok. Add the cumin
and sesame seeds and let them splutter.
3. Add the blended peanut paste and sauté.
4. Add the chopped capsicum and salt, and stir fry.
5. In another saucepan, add the rest of the oil and brown the
gram flour.
6. Add the sugar to the browned gram flour and roast on a low
flame for another 5 to 7 minutes.
7. Finally add the cooked capsicum and stir fry for a few minutes.

Tip: You can cut down the sugar quotient or avoid it altogether.
Substitute peanuts with readymade peanut butter to save time
(cut the sugar as well).

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 SOYA RICE
FLAKE PUTTU

INGREDIENTS:
½ cup thin soya flakes
½ cup thin rice flakes (aval)
2 teaspoons ghee or (gingelly oil)
½ teaspoon salt
½ cup split pigeon pea (toor dal)
½ cup grated jaggery
½ fresh coconut
¼ teaspoon green cardamom powder
10 cashew nuts

NOTE: This method of preparation does not require

steaming the puttu in a cylindrical form.

TIP: Makes for a nice breakfast. Best served hot. Goes well
with Banana.

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 SOYA RICE
FLAKE PUTTU

METHOD:
1. Place half a teaspoon of ghee in a pan and add the soya flakes.
Sauté till it gives a nice aroma. Remove from heat, allow to cool.
2. In the same pan, add the rice flakes and roast on medium - low
heat till they turn crispy. Allow to cool.
3. Put the sautéed soya flakes in the jar of a mixer and grind into a
powder. Transfer into a broad based vessel. Now put the cooled
rice flakes in the jar of the mixer, grind to a powder and add that
to the broad based vessel as well.
4. Put the salt in a cup and mix in 1/2 cup lukewarm water. Sprinkle
this solution on the powdered ingredients and mix everything well
together.
5. Place 2 cups of water to boil in a deep plan and add the washed
dal. Cook on medium heat till the dal is just done. Take care that
it is not overcooked. Drain in a colander.
6. To make a syrup, place the jaggery in a small pan, pour just
enough water to cover it, boil until it foams and strain it. Transfer
the syrup into a large pan and add to it the powdered flakes and
boiled dal.
7. Grate the coconut and add to the pan. Cook on low heat for a few
minutes and add the cardamom powder.
8. Heat the remaining ghee in a small pan and sauté the cashew
nuts in it till lightly browned. Add cashew nuts with ghee to the
puttu. Stir well and cook till everything is well blended. Remove
from heat and serve.

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 SAGO UPPAMA

INGREDIENTS:
1 ¼ cups sago - large-sized ¼ cup groundnuts -
pearls; washed well to remove roasted, coarsely ground
dust particles; soak overnight 2 - inch piece coconut
10-12 French beans - stringed, (optional)- fresh, grated
finely chopped 1 Tbsp, lemon juice
1 carrot - medium sized, peeled, Fresh Coriander leaves
grated Salt to taste
1 potato - medium sized,
peeled, chopped into bite-sized
pieces

For the seasoning:

2 Tbsps. Oil
1 tsp. Mustard seeds
1 tsp. Cumin seeds
10-12 curry leaves
1 tsp turmeric powder
Dry Fruits & Nuts (Optional)

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 SAGO
UPPAMA

METHOD:
1. Soak the sago pearls in a sufficient amount of water. Move the
sago pearls around with a fork occasionally to facilitate even
soaking. By morning, the sago should have become at least twice
its original size. To check if the sago has sufficiently softened,
press it with your fingers. If the center is still hard, let it soak for
longer. The sago should be clear and transparent, without any
lumps. If it is not possible to soak the sago overnight, wash the
sago and soak it for 2-2 ½ hours. Drain the sago into the colander
and keep it aside. (Some varieties of sago will need to be spread
on a dry cloth for all the water to drain)
2. For the seasoning, heat the oil in the pan and add the mustard
seeds. When they begin to splutter, add the cumin seeds, curry
leaves and turmeric powder.
3. Add the beans, carrots, and potato pieces and sprinkle water.
Cover the pan with a lid and cook until soft.
4. Add the sago. Sprinkle a little water and salt, and stir for about 5
minutes. Stir gently but firmly, ensuring that the sago does not
stick to the pan. Switch off the stove. Add the roasted groundnuts,
and grated coconut; mix well.
5. Add the lemon juice and mix well.
6. Serve hot, garnished with coriander leaves.

Note: This dish can be served with curd, chutney, or pickle. If

desired, add red chili powder or pepper powder.

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 VEGETABLE PONGAL WITH
PLANTAIN STEM AND
FIELD BEAN GRAVY

INGREDIENTS:
1 cup rice ¼ cup green peas
¼ cup yellow mung dal ½ cup grated coconut
(split, skinned green gram) 2 tbsps. ghee
¼ cup carrots Few coriander leaves
¼ cup bell peppers Few curry leaves
¼ cup chayote (chow Salt (to taste)
chow) Oil (as needed)
¼ cup potatoes ¼ cup bush beans

For Tempering:
½ tbsp. mustard seeds
½ tbsp. split black gram (urad dal)
½ tbsp. split chickpea (chana dal)

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 VEGETABLE PONGAL WITH PLANTAIN
STEM AND FIELD BEAN GRAVY

METHOD FOR VEGETABLE PONGAL:

1. Cut the carrot, bell pepper, chayote, and potato into
short, thin pieces.
2. Heat oil in a pan and fry the yellow mung dal.
3. Add the carrot, bell pepper, chayote, potato, bush
beans, and green peas. Fry for a few minutes.
4. Wash the rice and drain the water. Add the rice to the
mixture and fry it as well.
5. Transfer everything to a cooker, and add salt to taste.
Cook the rice by adding water in the ratio of 2 cups of
water to 1 cup of rice and dal mixture.
6. Once the rice is cooked, heat 2 tbsps. of oil in a pan. Add
mustard seeds, urad dal, chana dal, and curry leaves.
After mustard seeds splutter, use this mixture to temper
the vegetable rice (pongal).
7. Next, add the coriander leaves and grated coconut, and
stir well.
8. Finally, mix in ghee. The tasty and nutritious vegetable
pongal is ready.

INFREDIENTS FOR PLANTAIN STEM

AND FIELD BEAN GRAVY:
1 small piece plantain stem For tempering:
2 cups field beans 1 tbsp. gingelly oil
1 tomato 1/2 tbsp. mustard seeds
3 tbsps. tur dal (split, 1/2 tbsp. urad dal (split,
skinned pigeon peas) skinned black gram)
1 tbsp. sambar powder 1/4 tbsp. fennel seeds
1 small piece tamarind 1/4 tbsp. fenugreek seeds
Few curry leaves

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 VEGETABLE PONGAL WITH PLANTAIN
STEM AND FIELD BEAN GRAVY

METHOD FOR PLANTAIN STEM AND

FIELD BEAN GRAVY:
1. If you use dry field beans, soak them in water for 8 hours
before using. (If you use fresh field beans, it will enhance the
taste of the dish.)
2. Slice the plantain stem into round pieces.
3. Soak the tamarind in ½ cup of warm water for 15 minutes.
Extract the tamarind water and keep it ready.
4. Squeeze out the field beans from their skin (if fresh).
5. Cook the pigeon peas (tur dal) with a little water, and mash
well.
6. Next, heat gingelly oil in a pan. Add mustard seeds, urad dal,
fennel, fenugreek and curry leaves. Once the seeds splutter,
add tomato and fry for a while.
7. Now add sambar powder, plantain stem and field beans. Fry
for a few minutes.
8. Add tamarind extract, and cook well.
9. Finally, add pigeon peas (tur dal) and salt. Boil till the
veggies are cooked well.

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 HEARTY VEGETABLE
AND QUINOA BOWL

INGREDIENTS:
(SERVES 4)
Vegetables:

1 & 1/2 cups carrots (peeled, cubed)

1 1/2 cups sweet potatoes (peeled, diced into 1/2 inch cubes)
2 cups broccoli (cut into florets)
1 tablespoon maple syrup or jaggery syrup
2 tablespoons olive oil
1 pinch rock salt or sea salt
1 pinch black pepper
1 tablespoon chopped rosemary (preferably fresh)

Quinoa:

1 cup quinoa (rinsed and drained)

1 & 3/4 cups water
1 pinch sea salt

Sauce:

1/2 cup tahini

3 tablespoons lemon juice
2–3 tablespoons maple syrup or jaggery syrup

Topping (optional): Fresh herbs (cilantro, parsley, thyme, etc.) and

Pomegranate seeds

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 HEARTY VEGETABLE
AND QUINOA BOWL

METHOD:
1. To prepare the sauce, add tahini, lemon juice, and maple syrup to
a small mixing bowl; whisk to combine. Add 2 tablespoons warm
water and whisk thoroughly. Taste and adjust flavor as needed.

2. For the quinoa, heat a saucepan over medium heat. Once hot,
add the quinoa and lightly sauté it to evaporate moisture and bring
out a nutty flavor. Cook for 2–3 minutes, stirring frequently. Then
add water and a pinch of salt. Bring to a low boil over medium
heat; then reduce the heat to a simmer and cover the pan with a lit.
Cook for 18–22 minutes or until the liquid is absorbed and the
quinoa fluffy. Then open the lid and fluff the quinoa with a fork. Tilt
the lid, remove from the heat. Set aside.

3. Heat olive oil in a large pan over medium heat. Add the sweet
potatoes, carrots, and a little maple syrup, salt, and pepper; sauté
for 4 minutes. Then add the broccoli florets; sauté for another 8
minutes. Add the chopped rosemary; toss to combine. Check if the
vegetables are cooked through but not too soft. Keep aside.

4. To serve, divide quinoa and vegetables between serving bowls

and top with a generous drizzle of tahini sauce. Top with garnish of
your choice, such as pomegranate seeds and/or fresh herbs.

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 CURRY LEAF
RAGI AVAL

INGREDIENTS:
2 Cups – Ragi aval/poha (flattened finger millet)
1 cup - Grated coconut
5-10 chopped Cashew nuts (optional)
Juice of 1 lemon
1 teaspoon – Salt

For the Powder:

½ teaspoon – Oil
1 cup – Curry leaves
3 – Red chillies

Additional Seasoning:

1 teaspoon - Oil
1 teaspoon - Mustard seeds
2 teaspoons – Split, husked black gram (urad dal)
1 teaspoon – Cumin seeds (jeera)

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 CURRY LEAF
RAGI AVAL

METHOD:
1. Sprinkle a little water over the ragi aval and set aside till soft
but not mushy.
2. Pour ½ teaspoon of oil in a saucepan or wok, roast the red
chilies brown and sauté the curry leaves. Set aside, allow to
cool, and blend the roasted curry leaves and chilies into a
powder.
3. In the same saucepan or wok, pour 1 teaspoon of oil and
splutter the mustard seeds. Add cumin seeds and black gram
and roast until brown.
4. Add the slightly moist ragi aval and sauté. Add salt.
5. Finally, add the grated coconut and the curry leaves/chili
powder.
6. Switch off the flame and add the lemon juice.
7. Mix thoroughly and serve.

*Tasty Tip: Garnish with grated coconut

DID YOU KNOW?

The aromatic and slightly bitter curry leaves are an
indispensable ingredient in many south Indian dishes. The
leaves also have various medicinal properties – they are said
to aid digestion, help avert diabetes, soothe burns, bruises and
skin eruptions, ward off eye trouble, promote hair growth and
prevent premature greying.

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 HOME-MADE
GRANOLA CRUNCH

Here’s an easy home-made granola (muesli) recipe, perfect as a

quick snack or crunchy breakfast. Try it, instead of a store bought
granola, which usually contains high amounts of sugar, unhealthy
fats and oils.

Prep time: 15 min

Cook time: 10 min
Total time: 25 min

INGREDIENTS:
Cashew nuts : ½ kg
Raisins : ½ kg
Oats : ½ kg
Ash gourd seeds or pumpkin seeds (dried) : ½ kg
Dates (cut into small pieces) : ½ kg
Coconut (grated) : 4
Sunflower oil : ¼ ltr
Cinnamon (powdered) : 50 g
Honey/Palm Sugar/Jaggery : ¼ kg

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 HOME-MADE
GRANOLA CRUNCH

METHOD:
1. Put all ingredients, apart from the honey/jaggery, in a large bowl
and mix well.
2. Spread the mixture evenly on an oiled tray.
3. If using palm sugar/jaggery, add it over the mixture. If using
honey, mix later.
4. Place the tray in the oven and bake at 100 °C for approx. 15 – 20
min. Stir mixture regularly with a spatula until it is evenly golden
brown.
5. Allow to cool.
6. If using honey, add honey and mix well. Adjust honey/jaggery for
more/less sweetness.
7. Break into pieces, and store in an airtight container.

Note: Granola makes for a nutritious breakfast, especially for

children. Stored dry and airtight, it keeps for three months.

Tasty Tip: Add coconut milk and serve!

ABOUT CASHEW NUTS:

The cashew nut packs a mix of nutrients and minerals not found in
many common foods. It has 5 grams of protein per ounce and high
levels of the essential minerals iron, magnesium, phosphorus, zinc,
copper and manganese.

Devoid of cholesterol but packed with high levels of mono-

saturated fatty acids which raise the blood HDL (High Density Lipids
– the good fraction of lipids) levels, they are a boon for patients
with heart ailments. However for this very same reason
consumption of these nuts in moderation is the key.

Always check your cashews for freshness. While cashews have a

high amount of the stabilizing oleic acid, a monounsaturated fatty
acid, they should always be stored in a tightly sealed container in a
cool, dry place.

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 STUFFED PARATHA
WITH RAW PAPAYA
& GINGER

Though paratha has its origins in the northern part of India, this popular
flat bread treat is equally enjoyed by south Indians, not to mention the
rest of the world. Today, we have a recipe for a paratha stuffed with
raw papaya and ginger, which makes it all the more delectable. Enjoy!

Yield: Serves 4

INGREDIENTS:
For Paratha:

Wheat flour: 4 cups

Luke warm water
Salt: 1/2 tsp (optional)
Ghee
All purpose flour – for rolling and
dusting

For Raw Papaya & Ginger stuffing:

Grated Raw Papaya: 1 cup
Grated Ginger: ¼ cup
Coriander Leaves: ¼ cup
Amchur (dry mango powder): 2 tbsp
Salt & white pepper powder - as required

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 STUFFED PARATHA WITH
RAW PAPAYA & GINGER

METHOD:
1. Mix all the ingredients for the raw papaya and ginger stuffing.
2. Make 2 inch balls out of the stuffing and keep aside.
3. Mix wheat flour & water to make dough. Do not add salt or ghee.
4. Take a portion of the dough and roll into a circle of 4-inch
diameter. Do not roll too much and too thin.
5. Place the stuffing in the center of the circle and fold the edges
towards the center; cover and pinch the edges so that there are
no wrinkles.
6. Now roll the stuffed dough gently again to form a circle.
7. If the dough cracks anywhere, close it using water or flour. Make
the paratha round in shape by removing the extra stuffing from
the edges.
8. Shake or rub off excess flour from the paratha and place it on a
tawa/flat pan on medium heat.
9. Flip to the other side once you see bubbles appear on the surface.
Allow it to cook for 10-15 seconds.
10. Increase the stove heat to high, gently pick the paratha with
tongs, remove the tawa from the flame, flip the paratha over and
place on the open flame.
11. Flip paratha over and cook on the other side.
12. When the paratha is almost cooked, remove from stove and
apply ghee evenly on both sides.
13. Place the paratha in a muslin cloth and keep it covered in a
container before making the next paratha.

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 BITTER-GOURD
AND RAGI ROTI

A roti which packs in protein and medicinal benefits, especially for

those with Type-2 diabetes. Have a taste!

Yield: Serves 4

INGREDIENTS:
Wheat flour: 2 cups (200ml)
Ragi flour: 1 cup
Skin of bitter gourd: peeled finely
Coriander leaves: few sprigs
Ghee: 2 tsp
Wheat flour – for rolling and dusting: 1/2 cup
Salt: as per requirement
Lukewarm water

TIPS:
Rest the dough for 15 - 20 mins before rolling.
To avoid cracks while making balls, flatten the ball in your palm,
fold the edges, press them towards the center and roll into a
ball. The cracks will be minimized to one side of the ball.
The best way to cook is to keep rotating the roti on the tawa,
rather than turning side to side.

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 BITTER-GOURD
AND RAGI ROTI

METHOD:
1. In a large mixing bowl, mix all the ingredients until all lumps are
gone.
2. Add lukewarm water little at a time to form a medium soft dough
ball. Do not overwork the dough.
3. Cover and let it rest for 15 – 20 minutes.
4. Heat tawa/flat skillet on medium heat.
5. Knead the dough once and divide into golf-ball size balls.
6. Dip one ball in wheat flour to coat and roll out into a circle. Keep
dipping the roti into the dry flour to prevent it from sticking to the
rolling surface.
7. Shake or rub off excess flour from the roti and place on the hot
tawa.
8. Flip to the other side once you see bubbles appear on the
surface. Allow it to cook for 10 - 15 seconds.
9. Increase the stove heat to High, gently pick the roti up with tongs,
remove the tawa off of the flame, flip the roti over and place
onto an open flame.
10. The roti should puff up. Flip it over and cook on the other side.
(Another option to get the roti to puff up is to press the roti
gently with a white cloth on the tawa itself. When it is pressed on
one side, the other side puffs up.)
11. Apply ghee on one side of the roti and crumble it with your hand
(can handle with fresh cloth to avoid heat).

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 SPINACH MILLET
CHAPATI

INGREDIENTS:
1 cup Pearl millet (bajra) flour 2 Tbsps. cup Yogurt
1 cup Wheat flour 1 tsp. Ajwain/bishop’s
2 tbsps. Soya bean flour weed/carom seeds
1 cup Spinach 1 tsp. Cumin seeds
1 handful Mint leaves Salt to taste
1 tsp. Ginger paste

METHOD:
1. Cook the spinach leaves till soft (but not mushy) Drain.
2. Mix the boiled spinach with mint leaves, ginger, yogurt, ajwain, &
cumin seeds in a mixer.
3. Mix in bajra flour wheat flour, soya bean flour, and salt to taste,
adding oil or warm water as needed to form a semi-soft dough.
4. Divide the dough in equal portions. Use a little flour to roll out the
chapatis.
5. Heat a non-stick tawa(heavy pan). With a little oil, cook each
chapati on both sides until golden brown.
6. Serve hot. (Tip: tastes great with butter, yogurt, chutney or
vegetable curry)

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 WHOLE WHEAT
CHAPATIS

INGREDIENTS:
2 cups wheat flour 1/2 to 3/4 cups of water
3 tbsp of oil Salt to taste

METHOD:
1. Add salt and 1 tbsp of oil to 1 ½ cups of wheat flour and mix.
Gradually add little water and knead into a soft dough. (Add
water as needed till the dough is soft and gathers together but
is not sticky. Do not knead too much at this stage)
2. Cover and keep aside for about 20 minutes.
3. Now, knead the dough for a minute or so. (It should be soft yet
not sticky. Sprinkle a few drops of water if the dough needs to
be softer) If the dough becomes sticky add a tablespoon or
two of wheat flour and continue kneading.
4. Drizzle about a tablespoon of oil and continue kneading for a
few minutes.
5. Divide the dough into 6 balls.
6. Heat a flat pan on medium heat. Flatten a flour ball, dip into
dry flour, and roll into a chapati. Transfer to the flat pan and
cook on medium flame. Drizzle a few drops of oil on the chapati
and cook. Liftoff as the chapati begins to cook and light brown
spots appear.
7. Likewise, prepare more chapatis with this procedure.

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 PEARL MILLET
FLATBREADS (BAJRA ROTI)

INGREDIENTS:
1 cup pearl millet (bajra) flour, plus a few more tablespoons
for kneading
1/2 teaspoon pepper
1 teaspoon coriander powder
1/2 teaspoon cumin powder
1 teaspoon turmeric powder
1 teaspoon salt
Ghee (clarified butter)

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 PEARL MILLET FLATBREADS
(BAJRA ROTI)

METHOD:
1. In a large bowl, mix one cup of pearl millet flour with pepper,
turmeric, cumin, and coriander powder.
2. In a saucepan, add salt to one cup of water and bring it to a boil.
3. Reduce the heat to the lowest setting and add in the pearl millet
flour.
4. Cover with a lid and let it simmer for one minute.
5. Turn off the heat and mix the pearl millet flour and water
thoroughly using a wooden spatula.
6. Let the resulting dough cool down completely to room
temperature.
7. Moisten your palms with a few drops of oil before handling the
pearl millet dough, as it can be quite sticky.
8. Take the dough out of the saucepan and onto a flat surface that
has been dusted with dry pearl millet flour.
9. Knead the dough very well for at least 5–8 minutes. This step is
important to ensure that the rotis (thin flatbreads) are soft and will
not break apart while shaping.
10. Break off a small part of the dough, roll it into a ball and flatten
it between your palms.
11. If the dough gets too sticky to form flat, round rotis, sprinkle it
with some pearl millet flour.
12. Put a little bit of ghee to a cast iron skillet on a medium flame,
then add the roti and cook it for about two minutes on each side.
While cooking, add more ghee if needed.
13. As you make more rotis, ensure to knead each individual dough
ball before shaping. This will ensure that the rotis are soft and the
dough is malleable enough to work with.
Serve with your favorite vegetable dish.

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 SAGO ADAI (PANCAKE)
WITH GINGER CHUTNEY

INGREDIENTS:
For the Sago Adai:

1 cup sago (sabudana/tapioca pearls)

2 potatoes
1/4 cup roasted peanut powder
1 tbsp. cumin powder
1 handful curry leaves
1 handful fresh coriander leaves

For the Ginger Chutney:

2 large pieces ginger – thinly sliced

2 tomatoes
1 amla-sized piece of tamarind pulp
4 tbsps. coconut – grated
1/4 tsp. mustard seeds
1/2 tsp. urad dal (split, husked black gram)
1 to 5 red chilies (to taste)
A few curry leaves to taste
2 tbsps. vegetable oil
Salt to taste

For the seasoning: Mustard seeds, Urad dal, Curry leaves, Oil

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 SAGO ADAI (PANCAKE)
WITH GINGER CHUTNEY

METHOD:
For the Sago Adai:

1) Place the sago (sabudana) into a mixing bowl. Add 2 cups of

water and let it soak for 8 hours.
2) Boil, peel, and chop the potatoes; mix with the soaked sago.
3) Add roasted peanut powder, cumin powder, salt, finely chopped
curry leaves, and coriander leaves.
4) Mix the ingredients together, checking the consistency and
adding water as required to form a batter.
5) Heat a frying pan (tawa), then pour a ladle of the adai batter
onto the pan, quickly spreading the batter to give it a circular
shape.
6) Cook the adai (pancake) on medium heat.
7) Drizzle some oil in the center and on the sides as needed.
8) Continue to cook on low to medium heat until it is nicely golden
and crisp; flip to the other side and cook in the same manner.
9) Serve hot with the ginger chutney.

For the Ginger Chutney:

1) Heat oil in a skillet, then add mustard seeds, urad dal, red chili,
ginger, and curry leaves.
2) Add the tomatoes, grated coconut, tamarind, and salt. Fry for 5
minutes, then let it cool down.
3) Grind this mixture by adding a little water in a mixer jar until the
consistency is smooth.
4) For the seasoning, add a spoonful of oil to the skillet and add
mustard seeds, urad dal, and curry leaves; then mix with the
chutney.
5) The tasty ginger chutney is ready for serving.

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 SAGO ADAI (PANCAKE)
WITH GINGER CHUTNEY

HEALTH BENEFITS OF GINGER:

Apart from adding a much-needed pungent zing to your dishes,

ginger has been used since ancient times for its various medicinal
properties.
Ginger is known to help reduce gas and nausea, improve
digestion, ease a cold or the flu, and even reduce exercise-
induced muscle pain and inflammation.
There is more – some studies have shown that ginger may even
improve brain function, lower cholesterol levels, and significantly
reduce menstrual pain. It is no wonder that it is one of the most
popular home remedies!

www.yogire.com/aahar 159
 SPINACH TORTILLAS
WITH MANGO SALSA
(Makes 12)

INGREDIENTS:
For Spinach Tortilla:

3 cups whole wheat flour

1 tsp. baking powder
1 tsp. salt
1/3 cup oil of your choice
1 cup hot water
3 cups spinach (palak)
Optional: a pinch of dried basil

For Fresh Mango Salsa:

3 tomatoes, diced
1 green capsicum, diced
1 large mango, diced
2 tbsps. chopped fresh coriander leaves
3-4 tbsps. lemon or lime juice
1/2 tsp. coriander powder
1 tsp. cumin powder
Salt and black pepper to taste

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 SPINACH TORTILLAS WITH
MANGO SALSA

METHOD FOR SPINACH TORTILLAS:

1. Mix the flour, salt, and baking powder. Add oil and mix with your
fingers until all the oil is incorporated and the mixture looks like
fine crumbs.
2. Blend 3 cups of spinach and hot water in a blender until spinach
is well pureed. Pour into the flour mixture and mix well until
there are no dry patches and a ball is formed.
3. Cover the dough with plastic wrap and let it rest for at least 30
minutes or more if needed.
4. Divide into 12 portions and roll each portion into a circle on a
floured surface.
5. Cook on a hot, ungreased griddle over medium-high heat. Turn
the tortilla when brown blisters form on the first side.

METHOD FOR MANGO SALSA:

Mix all ingredients and enjoy!

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 MUSHROOM
MASALA DOSA

INGREDIENTS:
2 cups mushrooms
3 tsps. grated coconut
1 tomato
2 tsps. oil
1 tsp. ginger paste
2 small bunches of curry leaves
½ tsp. mustard seeds
1 tsp. chili powder
1 tsp. coriander powder
½ tsp. cumin powder
½ tsp. turmeric powder
1 tsp. garam masala (optional)
2 small bunches of coriander leaves
Salt (to taste)
Dosa batter

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 MUSHROOM
MASALA DOSA

METHOD:
1. Cut the mushrooms into small pieces. Grind the grated coconut
into a fine paste. Chop the tomato into small pieces.
2. Heat oil in a pan and add the mustard seeds and curry leaves.
When the seeds splutter, add the ginger paste to it and fry.
3. When the ginger is fried, add the tomato and also fry it. Add
chili powder, coriander powder, cumin powder, turmeric powder,
and salt to the mixture, and continue to fry. The tomato should
be fried well. If needed, add a little water.
4. Add the mushrooms and fry. Then add the garam masala and
ground coconut paste and cook it by placing a lid over the pan,
stirring occasionally. Let it boil for 10 minutes.
5. Add the chopped coriander leaves to this mixture and remove it
from the stove. The mushroom masala with a wonderful aroma
is ready.
6. Heat a frying pan (Tava), take a ladle full of dosa batter, pour it
in the middle of the pan, and gently spread the batter from the
center outwards in circles. The dosa should be of medium
thickness. Sprinkle enough oil on it to avoid burning.
7. When the dosa has turned golden brown, take a spoon of the
mushroom masala and spread it evenly in the middle of the
dosa.
8. Now carefully fold the dosa. Flip it to the other side and remove
from heat once crispy.
9. The delicious mushroom masala dosa is ready!

www.yogire.com/aahar 163
 PEARL MILLET
DOSA

INGREDIENTS:
1 cup pearl millet (bajra/kambu)
1 cup Idli rice (medium-grained parboiled rice)
4 red chillies
1 tsp. fennel seeds
Salt to taste
Oil (as needed)
Small bunch of coriander leaves and curry leaves - chopped
1/2 carrot – grated
1/4 of a small size cabbage – grated

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 PEARL MILLET
DOSA

METHOD:
1. Wash the millet and rice and soak them for about 4 hours
2. Drain the water and grind them with a little bit of water, along
with red chillies and salt. Towards the end, add the fennel
seeds too and grind them for just a minute. Adjust the
consistency of the batter by adding a little water so it is
spreadable.
3. To the ground batter, add chopped coriander and curry
leaves. Add the grated carrot and cabbage and mix
thoroughly.
4. Take a ladle full of batter and spread it evenly on an oiled hot
pan, in a circular fashion. Add a few drops of oil and cook from
both sides until golden brown.

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 GREEN DOSA

INGREDIENTS:
Parboiled rice 2 cups
De-husked split black gram (dhuli urad dal) ¼ cup
Split Bengal gram (chana dal) 1 teaspoon
Split pigeon peas (toor dal) 1 teaspoon
Fenugreek seeds ½ teaspoon
Fresh mint leaves 1 bunch
Fresh coriander leaves 1 bunch
Ginger 1 inch piece
4 Green chilies
Salt to taste
½ cup Butter

METHOD:
1. Wash rice and pulses and soak with fenugreek seeds in 5 to 6
cups of water for 2 hours.
2. Meanwhile, wash, trim and chop the mint, coriander, ginger, and
chilies and grind to smooth paste, add a little salt.
3. Drain water from rice and pulses and grind them to smooth
paste.
4. Add herb and spice paste and sufficient water to make dosa
batter. Add salt to taste.
5. Heat Tawa (flat frying pan) and make thin dosas from this
batter, use butter to make them tasty and crispy.

Note: Instead of rice you can use sprouted gram (mung beans).

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 ADAI DOSA

INGREDIENTS:
1 cup rice
1/4 cup chana dal (split, skinned Bengal gram)
1/4 cup tur dal (split, skinned pigeon peas)
2 tablespoons mung dal (split, skinned green gram)
2 tablespoons urad dal (split, skinned black gram)
1/4 teaspoon fenugreek seeds
1/2 teaspoon cumin seeds
1/2 teaspoon mustard seeds
1/2 teaspoon chili powder
1 teaspoon turmeric powder
1–2 green chilies
2 tablespoons chopped fresh ginger
2 tablespoons chopped fresh curry leaves
Salt to taste
4 tablespoons sesame oil‍

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 ADAI
DOSA

METHOD:
Preparing the Batter:

1. Soak the rice, dal, and fenugreek seeds overnight in water.

2. In the morning, drain the soaked ingredients and grind them
into a fine paste using a food processor or blender.
3. Add the cumin seeds, mustard seeds, chili powder, turmeric
powder, green chilies, chopped ginger, and chopped curry
leaves to a thick batter. If needed, add a little water to blend
well and get the right consistency.
4. Add salt to taste and mix again.

Cooking the Adai Dosa:

1. Heat a tawa or non-stick flat heavy pan on medium heat.

Add a few drops of oil and spread them with a silicon brush
or kitchen paper.
2. Once the tawa/pan is hot, pour a ladleful of the batter onto
it, and spread it evenly.
3. Drizzle 1 teaspoon of oil onto the dosa.
4. Once the bottom is cooked and slightly golden, flip the dosa
and cook the other side.
5. When both sides are cooked, remove the dosa from the pan
and repeat the process with the remaining batter.
6. Serve hot with coconut chutney and tomato chutney, or any
other chutney of your choice.

Tip: To enrich the flavor and texture, add grated coconut, finely
chopped vegetables, and fresh coriander leaves into the batter.

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 CREAMY JAMUN
ALMOND DIP

INGREDIENTS:
100 g almonds
80 g jamun (Malabar plums)
2 tablespoons sugar or honey
1 teaspoon nutmeg powder
1.5 teaspoons pepper
1 pinch of salt
1 squeeze of lemon

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 CREAMY JAMUN
ALMOND DIP

METHOD:
1. Add the almonds to boiling water for one or two minutes, then
remove them and immediately run cold water over them.
2. Peel the almonds.
3. Add the peeled almonds to a blender with one cup of water and
blend on high for a minute.
4. Filter out the pulp from the almond milk using a muslin cloth or
fine mesh sieve.
5. Deseed the jamun and add to the blender.
6. Put the filtered almond milk back into the blender; add the
nutmeg powder, pepper, salt, and sugar/honey.
7. Blend on low for one minute.
8. At this stage, you can add a little water to get the desired
consistency and blend again.
9. Taste, adjust salt, and add lemon juice to taste.

TIP: This savory and tangy dip makes a perfect side to any meal.
You can also pair this dip with a variety of fresh veggies, such as
cucumbers, celery, bell peppers, cherry tomatoes, broccoli, or
carrots.

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 MANGO NEEM
FLOWER PACHADI

INGREDIENTS:
1 big raw mango
1 handful neem flowers
1 marble-sized piece of tamarind
Jaggery to taste
1 teaspoon chili powder
1 pinch turmeric powder
Salt to taste
1/2 teaspoon mustard seeds
A few curry leaves

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 MANGO NEEM
FLOWER PACHADI

METHOD:
1. Soak the tamarind in a cup of warm water for about 15
minutes; mix it, then strain through a sieve to extract the
juice. Keep aside.
2. Peel the mango and cut it into small pieces.
3. Heat a pan, add the tamarind juice, mix in the turmeric
powder, and bring it to a boil.
4. Add the mango pieces and cook until soft. Mix in a little
jaggery.
5. Stir well for some time and remove from stove.
6. Heat a little oil in a skillet, add the neem flowers, salt, and
chili powder; fry on medium heat.
7. Set the fried neem flowers aside, allow them to cool, and
grind them into a coarse powder.
8. Mix the neem flower powder into the cooked mango and
tamarind mixture.
9. For the seasoning, heat oil in a skillet over medium heat;
add the mustard seeds and curry leaves. Stir until the
seeds crackle.
10. Season the pachadi with the roasted mustard seeds and
curry leaves. Adjust salt and jaggery to taste.

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 VALLARAI
CHUTNEY

Mandukarparni (Sanskrit), Centella Asiatica (scientific name), or

Vallarai (Tamil) is a small annual plant that is grown naturally
around ponds, streams, fields, and gardens. The leaves of the plant,
which are slightly bitter in taste, are mainly used as a tonic and
diuretic. According to Ayurveda, Vallarai helps in maintaining
youthful vigor and strength. It also improves the receptivity of the
mind, memory, voice, physical stamina, complexion, and digestive
capacity. It is also good for diabetics and for people suffering from
anemia.

INGREDIENTS:
1 cup Vallarai (Gotu Kola leaves / Mandukarparni /
Centella Asiatica) leaves
2 teaspoons Sesame Oil
2 teaspoons Skinless split black gram (dhuli urad dal)
2 teaspoons Split Bengal gram (chana dal; Indian chickpeas)
6 red chilies
3 medium Tomatoes
1 small ball Tamarind
Salt to taste
1 tablespoon Jaggery (unrefined whole cane sugar)

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 VALLARAI
CHUTNEY

METHOD:
1. Heat 1 tablespoon of oil in a pan. Add the dals and red chilies.
2. Chop the tomatoes.
3. When the chilis change color, add the tomatoes.
4. Saute till the raw smell disappears. Remove from heat and cool.
5. Put in the jar of a mixer with the tamarind, salt, and jaggery.
6. Heat the remaining oil in the pan and saute the Vallarai leaves.
7. When the leaves become soft, remove them from heat and
cool. Add to the jar of the mixer.
8. Grind everything together to a paste. Serve.

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 BUTTER FRUIT &
DRUMSTICK LEAF
CHUTNEY

Try out these two tasty and versatile chutney recipes from
the Isha kitchen!

BUTTER FRUIT (AVOCADO) CHUTNEY

INGREDIENTS:
Butter fruit (avocado) – halved, seeds discarded, chopped: 1
Black pepper powder: ½ tsp.
Lemon juice: 1 tbsp.
Olive oil: 1 tsp.
Salt to taste

METHOD:
1. Place the butter fruit pieces in the jar of a mixer.
2. Add salt, black pepper powder, and lemon juice; grind to a
smooth paste.
3. Transfer into a bowl, mix in the olive oil, and serve.

Tip: This dish can also be made into the popular dip, guacamole.
Add a few tablespoons of finely diced capsicum and/or fresh
tomatoes, and chopped fresh coriander leaves. It can be used
to dress salads or as a dip for vegetable sticks, crackers or
chips.

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 BUTTER FRUIT &
DRUMSTICK LEAF CHUTNEY

DRUMSTICK LEAF CHUTNEY

INGREDIENTS:
Drumstick leaves – washed, drained, pat-dried with tea towel: 1
Oil: 2 tbsp.
Cumin seeds: 1/4 tsp.
Red chilies: 5-7
Split Bengal gram (dhuli chana dal): 1/4 tsp.
Split black gram (dhuli urad dal): 1/4 tsp.
Mustard seeds: 1/4 tsp.
Tamarind – marble-sized piece; soaked in water: 1
Coconut – grated: 1/4 cup
Salt to taste

METHOD:
1. Heat 1 tablespoon of oil in a pan; roast the cumin seeds, red chilies,
and dals. Remove from the pan and set aside in a separate plate.
2. Add the drumstick leaves to the pan with 1 tbsp oil, and sauté until
soft. Allow to cool.
3. Take the whole chilies from the plate and grind them along with
the sautéed drumstick leaves, tamarind, coconut, and salt to a
slightly coarse paste. Add the dals and cumin seeds from the plate
and grind everything for a few seconds, maintaining the slightly
coarse texture.

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 ASH GOURD
RAITA

The yogis of India have long regarded ash gourd as one of the most
naturally energizing foods due to its high quotient of what yogic
science refers to as “prana”, or vital life energy.

When selecting a ash gourd, choose a gourd with no bruised marks

or indentations. The melon should feel heavy for its size, and can be
recognized as being approximately the same size, shape and color
of a watermelon, but with a characteristic white, ash-coated surface.
This powder is harmless to eat, but becomes sticky when it is wet. It
should be rinsed from the surface before slicing the melon open. The
interior should be white with a crisp and even texture. Uncut, a ash
gourd will keep for a month or more in a cool, dry storage area.

Consumption of ash gourd brings an enormous amount of energy,

at the same time it keeps your nerves very calm. If you drink coffee,
it gives you energy with agitation. If you drink a glass of ash gourd,
it gives you enormous amount of energy, and still keeps you calm.

METHOD:
Grate ash gourd and mix with plain yogurt, add lemon or lime juice, salt,
black pepper, and a sprinkling of roasted cumin seeds. (Raita is a great
counterpart to any spicy Indian or Mexican dish.)

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 RAW MANGO
PACHADI

INGREDIENTS:
Raw mangoes - 4 Fenugreek seeds - 1 Teaspoon
Jaggery - 2 cups Sambhar powder - 1 Teaspoon
Oil - 1 Tablespoon A few curry leaves
Mustard seeds - 1 Teaspoon Salt to taste

METHOD:
1. Wash and peel the skin of the raw mangoes. Cut them into
small pieces and cook them for 10-15 minutes on medium flame
until cooked tender.
2. In a separate pan, add water to the jaggery and boil until
jaggery dissolves fully and bubbles up.
3. Strain the jaggery syrup into the cooked mango; add salt and
sambhar powder.
4. Cook for 10 minutes or until the desired consistency is reached.
5. In a separate pan, add oil. Once hot, add mustard seeds,
fenugreek seeds, and curry leaves. Allow seeds to splutter.
6. Add the seasoning to the mango mixture and stir well.
7. Serve with chapatti, puri, or rice.

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 NEPALI VEGETABLE
ACHAR
(Serve as a side dish with rice or chapati)

INGREDIENTS:

Vegetables:

500 g Potatoes
300 g Cucumbers
300 g Carrots

Seasoning:

1 small bunch of Coriander leaves

6 Tbsps. Sesame seeds
Chili powder (to taste)
Juice of 2 fresh lemons
3 Tbsps. Tamarind pulp
1 Tsp. Turmeric powder
1 Tsp. Fenugreek seeds
3 Tbsps. Mustard oil
Salt to taste

Garnish:

1 fresh Coriander sprig

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 NEPALI VEGETABLE
ACHAR

METHOD:
1. Boil the potatoes until just right for slicing.
2. Peel the cucumbers, slice into four slivers, and scoop the seedy
flesh out.
3. Peel the carrots. Cut all three vegetables into 1/2-inch cubes
and set aside.
4. Roughly chop the coriander bunch.
5. Dry roast the sesame seeds in a skillet until they start to
splutter.
6. Dry-grind to a semi-fine powder. Mix all three vegetables; add
the chili powder, lemon juice, and tamarind pulp. Put turmeric in
a heap at the center of the mix.
7. Heat mustard oil; roast the fenugreek seeds until golden brown;
pour over the turmeric heap. Add roasted sesame powder and
salt to taste.
8. Thoroughly mix everything with your hand.
9. Add a little warm water if the mix is too dry.
10. Garnish with a sprig of coriander.

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 SUN-DRIED
TOMATO HUMMUS

Hummus contains about 20 essential Amino Acids, is rich in Vitamins

C,K,E & B6, and contains beneficial quantities of Manganese, Copper,
Sodium, Calcium and Iron. Hummus also has a low Glycemic Index,
meaning it doesn’t alter blood sugar and insulin levels much when
eaten.

This high-protein, low-fat Sun-dried Tomato Hummus recipe is easy

to prepare, a treat for the tongue, and good for the body.

For those who prefer a more standard preparation, we’ve included a

Hummus-stuffed Tomato recipe.

INGREDIENTS:
1 cup Chickpeas/Kabuli channa
2 teaspoons Lime juice
1/2 cup White sesame seeds
1/2 cup Vegetable oil
1 teaspoon Salt
3 tablespoons Olive oil
1/2 tsp Jeera/cumin powder (optional)
1/2 cup Sun-dried tomatoes

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 SUN-DRIED TOMATO
HUMMUS

METHOD:
1. To make tahini (sesame paste), lightly roast half a cup of white
sesame seeds for a few minutes and remove them from the pan
before the seeds start browning. Grind the sesame seeds in a
blender (after they are cool) with half a cup of vegetable oil to a
smooth paste.
2. Wash the chickpeas/Kabuli channa and soak in water for 4 hours.
Cook in a pressure cooker with 2 cups of water until soft. Blend
the cooked chickpeas in a mixer to a rough consistency with a few
tablespoons of water if needed. Add salt, tahini, sun-dried
tomatoes, lime juice, jeera powder, and olive oil. Puree again until
smooth.

The Sun-dried Tomato Hummus recipe is a popular Hummus-

based preparation. A more standard Hummus-Tomato meal is
the Hummus-stuffed Tomato.

HUMMUS-STUFFED TOMATO RECIPE

INGREDIENTS:
The ingredients are the same as the sun-dried version, but
replace the sun-dried tomatoes with 4 medium tomatoes. Include
8 basil or coriander leaves (optional).

METHOD:
1. Follow steps 1 & 2 as above. Puree without the tomatoes.
2. Cut each tomato in 2 halves. Cut a very thin slice off the bottom
of each tomato half so they will not roll. Scoop out the cores and
seeds with a spoon.
3. Spoon the hummus into the tomato halves. Garnish each half
with a small basil or coriander leaf.

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 SUN-DRIED TOMATO
HUMMUS

SERVING SUGGESTIONS:
Best served with raw, julienned vegetables such as carrot, bell
pepper, cauliflower (cut into bite-sized florets) celery, radish and
any other raw vegetable that goes in a salad.
A healthy, alternative sandwich spread.
Pita bread, naan, roti, papad dip.
As a soup thickener (for an exotic twist to your everyday soup).
Let your imagination run riot and use in other ways!

INGREDIENTS IN HUMMUS – NUTRITION FACTS:

Chickpeas are rich in protein. Chickpeas are known to be effective
in preventing build-up of cholesterol in the blood vessels. They
also help in maintaining correct blood sugar levels. Tahini, also
high in protein, is a great source of calcium.
Olive oil helps regulate cholesterol and protect the heart from
various diseases.
Lemon juice is filled with antioxidants that reduce oxidative stress
in the body, improve immune functions, and fight off bacteria and
viruses.
Tomatoes contain three high-powered antioxidants: beta-
carotene, vitamin E, and vitamin C. When tomatoes are eaten
along with healthier fats, like olive oil, the body’s absorption of
the carotenoid phytochemicals in tomatoes can increase by 2 to
15 times.
Cumin can stimulate the production of pancreatic enzymes and
help digestion.
Basil contains flavonoids that provide protection at the cellular
level from both radiation and oxygen. Essential oils found in its
leaves have the ability to inhibit several species of pathogenic
bacteria that have become resistant to commonly used antibiotic
drugs. Basil is anti-inflammatory and gives relief to individuals
with rheumatoid arthritis.

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 SUN-DRIED TOMATO
HUMMUS

WEIRD & INTERESTING FACTS ABOUT HUMMUS!

You needn’t really read these facts, but these are quite fun!
Enjoy!

Chickpeas were eaten in Egypt 7000 years ago.

Hummus is old too. Even the debate over its origins is centuries
old! Both the Greeks and the Arabs claim to have invented it.
The oldest known Hummus recipe is neither from Greece or
Arabia though. It was found in a cookbook published in Cairo in
the 13th century.
Hummus is an Arabic word for chickpea. The largest Hummus
dish ever prepared weighed 10,450 kgs!
Hummus is a national food symbol in Israel. Fadi Abboud,
President of the Association of Lebanese Industrialists has
accused Israel of “stealing” their national dishes!

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 HOMEMADE PAPAYA-
TAMARIND JAM

Here’s a foolproof recipe for a wonderful jam you can make yourself.
It has about half the sugar found in most ready-made varieties, and
no colorings or preservatives. Home-made jam also makes a
wonderful gift to a hostess or friend!

Prep time: 15 min

Cook time: 45 min
Total time: 60 min
Yield: Makes 1.6 - 1.8kg of Jam

INGREDIENTS/"EQUIPMENT":
Recycled clean, empty jam jars : 6-7
Ripe papaya, cut into ½ inch cubes : 2 kg (about 3 kg whole papayas)
Organic sugar : 1/2 kg
Jaggery (light brown) : 1/2 kg
10 pods of tamarind (or 150 grams tamarind paste)

PREPARATION:
Peel the tamarind pods, remove the seeds and threads. Boil the
fresh tamarind or tamarind paste in 1 cup of water until it is soft.
Press it through a sieve to get about 3/4 cup puree.
Put the jam jars and lids in a large saucepan. Cover with water
and bring to a boil. After five minutes, remove the jars from the
water with tongs and place them upside-down on a clean cloth.
Spread the lids on the cloth to dry.
Cut the papayas in half. Remove the peel, seeds, inner skin and
stringy bits. Cut the fruit into 1/2 inch cubes.

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 HOMEMADE PAPAYA-
TAMARIND JAM

METHOD:
1. Put the papaya cubes, jaggery, and tamarind puree in a large,
heavy saucepan. Make sure the pan is not too full because the jam
will boil up and sputter during cooking.
2. Cook the mixture over medium heat until it begins to foam up.
Continue stirring and boiling the jam for about 30 minutes. It will
reduce, darken and thicken in this time.
3. Have a glass of cold water ready beside the saucepan, to check if
the jam has reached the “soft ball stage”. This means, if you let a
drop of jam fall into the water, it will keep its shape loosely until it
hits the bottom of the glass. It took us 40 minutes to reach this
stage. Check the stage of the jam every few minutes from 30
minutes onward.
4. When the jam reaches this consistency, remove it from the heat
immediately. Turn the clean jam jars right side up and use a ladle to
pour the jam in, filling the jars to ½ inch from the top. Immediately
screw on the lids tightly, using a cloth.
5. Let the jars cool completely. The lids may become concave, as there
will be a vacuum effect from the cooling process. You can then wash
off any drips of jam and put labels and dates as you wish.
6. Unopened jam will keep indefinitely on the shelf but must be
refrigerated once opened. Enjoy!

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 HOMEMADE
PIZZA SAUCE

INGREDIENTS:
8-10 large red ripe tomatoes
2 tablespoons of olive oil
¼ cup fresh basil or 1 tbsp dried basil
1 tablespoon oregano or pizza seasoning
½ teaspoon powdered pepper
Salt to taste

METHOD:
1. Rinse the tomatoes well. Using a sharp knife, cut an X into the
skin of the tomatoes (ensure that you only cut the skin and
not the flesh of the tomatoes). Also, remove the stalks of the
tomatoes.
2. Heat a large pot with water till it boils. Once the water has
boiled, turn off the heat and place the tomatoes into the
boiling water for no more than a minute.
3. Have a bowl or pot of cold water ready. Fish the tomatoes out
with a slotted spoon, and plunge them into the cold water for
a few seconds. Lift them directly back out, and peel back the
skins with a knife on your fingers. It will slip off easily.
4. Once the tomatoes are peeled, blend them in a mixer. Pour
the puree in the thick-bottomed pan or pot and allow it to
cook for 15-20 minutes or until the tomato puree thickens
(There should be no water separating from the sauce).
5. Drizzle some olive oil into the thickened tomato puree and stir.
Add basil, oregano, salt, and pepper to the tomato puree,
stirring simultaneously, and cook for a few more minutes. The
pizza sauce is ready!

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 MILLET STUFFED
BELL PEPPERS

Packed with protein, vegetables and millet, these stuffed bell peppers
serve as a wholesome, healthy snack.

Customize the recipe as you wish by substituting your own favorite

vegetables and locally available millets or grains. We have used the
foxtail millet but you can replace this with any other millets like
sorghum (jowar), pearl (bajra) and porso (bajri), or go for some of the
exotic grains like bulgur, kasha (buckwheat groats) or quinoa.

Prep time: 30 min

Cook time: 30 min
Total time: 60 min
Yield: 6 servings

INGREDIENTS:
Capsicum/Bell peppers : 6 (2 red, Mozzarella/Feta/Pepper
green, and 2 yellow bell peppers Jack cheese : 3/4 cup
will look good!) Olive oil : 3 tbsp
Foxtail millet Lemon juice : 2 tbsp
(Kangni/Navane/Thinai/Korralu) Coriander leaves : 3 tbsp
: 3 cups cooked chopped
Black chana : ½ cup cooked Cumin powder : 1 tsp
Tomatoes : ½ cup chopped Black pepper powder : 2 tsp
Green Beans : ½ cup chopped Salt : 2 tsp

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 MILLET STUFFED
BELL PEPPERS

METHOD:
1. Preheat oven to 176°C/350°F.
2. Cut the tops of the bell peppers; take out the white stem part
and the seeds.
3. In a large bowl add all the other ingredients and toss lightly
once or twice.
4. Scoop the above filling into each of the bell peppers.
5. Sprinkle with cheese on top.
6. Place in a baking sheet and bake until the peppers are tender,
for about 25-30 minutes. Serve hot.

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 MUNG DAL CHAAT

The mung bean is one of the healthiest members of the legume

family. Here’s a snappy chaat recipe with this healthy bean.

Prep time: 30 min

Cook time: 10 min
Total time: 40 min

INGREDIENTS:
Mung dal (split green gram) : 1/2 cup
Carrot (grated) : 1/2 cup
Pomegranate seeds : 1/2 cup
Cabbage – very thinly sliced : 1/4 cup
Green raw mango – chopped into small pieces : 1/4 cup
Fresh coriander leaves/dhania – finely chopped: 2 tbsp
Fresh mint leaves/pudina – finely chopped : 2 tbsp
Black Peppercorns (coarsely crushed) : 2 tsp
Chaat masala : 1 tsp
Lemon juice : 2 tsps
Jaggery powder : 1 tsp
Salt to taste

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 MUNG DAL
CHAAT

METHOD:
Clean, rinse, and soak the mung dal in water for 30 minutes. Drain
well.
Put 3 cups of water, the mung dal, and some salt in a broad pan
and cook it on medium flame until it is half done. Stir occasionally
to make sure the grains of the dal don’t stick together.
Strain the dal using a strainer. Allow to cool for 10 minutes.
Then combine all the ingredients, including the mung dal, in a
large bowl, and toss them well. Serve immediately.

DID YOU KNOW?

The mung bean is one of the healthiest members of the legume
family. It boasts a wide array of nutrients, including folate,
fiber, magnesium, potassium, and vitamin B6.
This little bean is said to be a powerful defense against several
chronic, age-related conditions – controlling diabetes,
preventing cardiovascular diseases, obesity, and even cancer.
In Ayurveda, mung beans are recommended for all the three
fundamental doshas that make up one’s constitution.

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 CHANNA PALAK
BHEL

Prep time: 20 min

Cook time: 20 min
Total time: 40 min
Yield: 4

INGREDIENTS:
Black chickpeas (Bengal Sev or omapodi (Crunchy,
gram/kala channa) – soaked in spiced chickpea flour noodles):
water for 4 hours: 1 cup 1/2 cup
Tender baby spinach (palak) – Tamarind paste: 2 teaspoons
leaves cut in half; length not Ginger paste: 1/4 teaspoon
more than 2 inches: 1 cup Jaggery (unrefined sugar): 6
Raw mango – finely chopped: heaped teaspoons
1/4 cup Cumin (jeera) powder: 1/2
Dates – chopped: 4 teaspoon
Fresh coriander – coarsely Mustard oil: 1/2 teaspoon
chopped: 1/2 cup Black pepper powder: 1/4
Mint leaves – chopped: 1/4 cup teaspoon
Carrot – cut into matchstick Lime juice: 1/2 teaspoon
pieces: 1/4 cup Salt to taste
Finely chopped cabbage: 1/4
cup

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 CHANNA PALAK
BHEL

METHOD:
Pressure cook the black chickpeas with 1/2 teaspoon of salt;
drain and cool.
Mix the tamarind paste, ginger paste, jaggery and cumin
powder to make the sweet chutney.
Mix the cabbage, mustard oil, pepper powder, salt and lime
juice and let it sit for 5 minutes.
Mix all other ingredients (except the sev); add the cabbage mix
and the sweet chutney.
Garnish with sev and serve.

DID YOU KNOW?

This healthy, crunchy bhel recipe is packed with greens and
protein. Spinach is an excellent source of vitamins A, C, K, and folic
acid and – like other dark leafy greens – stimulates the production
of critical immune cells in your gut.

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 APPLE PEANUT
BUTTER SNACK

HOMEMADE PEANUT BUTTER (MAKES ½ CUPS)

INGREDIENTS:
2 cups raw, shelled peanuts
1-2 Tbsps Honey (optional)
1-2 Tbsps Peanut oil or any other oil (optional; for creamier
peanut butter oil)
Salt to taste

PREPARATION:
1. Roast the peanuts in the oven or in the pan until it turns golden
brown.
2. Place the roasted peanuts in a food processor, grinder or
blender. Let it run for 4-5 minutes.
3. The peanut butter will gradually become grainy, then begin to
clump together, then becomes smoother. Blend in the oil, honey
and salt, if you want.

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 APPLE PEANUT
BUTTER SNACK

INGREDIENTS:
2 apples
4-5 Tbsps Homemade peanut butter
Cashews, walnuts or other nuts of your choice
Raisins, dry apricots or other dry fruits of your choice
Granola or muesli of your choice
Optional (for garnishing): Honey, Cinnamon powder,
cardamom powder

METHOD (MAKES ABOUT 12 PIECES):

1. Slice the apples horizontally into rounds of about 1 cm thickness (or
less). Carefully remove any seeds.
2. Spread peanut butter over the apple rounds.
3. Top with nuts and dry nuts of your choice. Optionally garnish with
cinnamon powder or cardamom powder, and/or drizzle with honey.

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 ROASTED
MAKHANA SNACKS

Makhana are popped seeds of Euryale ferox, a water lily species

native to eastern Asia and southern Asia. The Indian state of Bihar
produces 90% of the world’s fox nut.

Makhana have a low glycemic index, antioxidant properties, and are

easy to digest. According to Ayurveda, makhana pacify vata and
pitta doshas. They are supposed strengthen the body and provide
nourishment to the heart and reproductive organs.

INGREDIENTS FOR VERSION 1

(INDIAN FLAVORS):
2 cups makhanas (foxnut)
1/4 tsp. turmeric powder
1/4 tsp. black pepper powder (or to taste)
1 pinch of fresh ginger (grated)
1/2 tsp. raw mango powder or 1/2 fresh Amla (grated)
1/2 tsp. chaat masala (optional)
Oil, ghee, or butter for roasting
Salt to taste

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 ROASTED
MAKHANA SNACKS

INGREDIENTS FOR VERSION 2

(MEDITERRANEAN FLAVORS):
2 cups makhanas (foxnut)
1 tsp. Italian herbs (oregano, basil, thyme)
1/4 tsp. black pepper powder (or to taste)
Oil, ghee, or butter for roasting
Salt to taste

METHOD FOR VERSION 1 (INDIAN FLAVOR):

1. Heat 1 teaspoon of oil/ghee/butter in a deep heavy pan (kadai).
When hot, add the makhana. Roast the makhana on a low flame
until crunchy, stirring continuously. It may take around 10 minutes
for the makhana to be fully roasted.
2. Remove the roasted makhana from the pan and keep it aside.
3. Now in the same pan, heat 1 teaspoon of oil/ghee/butter.
4. Add the turmeric powder and black pepper powder; lightly roast
the spices in the hot oil/ghee/butter.
5. Add the roasted makhana. Stir well to combine with the spices.
Remove from the flame.
6. If desired, add the chaat masala when the makhana are still
warm, and again mix well.

METHOD FOR VERSION 2

(MEDITERRANEANFLAVOR):
1. Heat 1 teaspoon of oil/ghee/butter in a deep heavy pan
(kadai). When hot, add the makhana and roast them on a
low flame until crunchy, stirring continuously.
2. Add the Italian herbs and salt to taste. Mix well, roast for
another 2 minutes. The makhana are ready to serve.

Tip: Store the roasted makhana in an airtight container

for up to a week.

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 TRIPLE – ROASTED
VEGETABLES

Roasted vegetables are really versatile. Easy to make, they can serve
as a side dish by themselves or as a great lunchtime wrap with pita
bread/chapati or even just as a salad. Let’s take a look at three roasted
vegetables recipe options.

Prep time: 10 min

Cook time: 15 min
Total time: 25 min
Yield: Serves 4

INGREDIENTS:
1 Zucchini
Yellow summer squash (or if not available, another zucchini
(preferably yellow)) : 1
Big carrots : 2
Broccoli head : 1/2
Cabbage : 1/4
Red capsicum : 1
Yellow capsicum : 1
Green capsicum : 1
Coriander powder : 2 pinches
Fresh chopped ginger : 2 tsp
Dried Italian herbs : 1 tsp
Olive oil : 1/2 cup
Salt : 1/2 tsp
Black pepper powder : 1/4 tsp

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 TRIPLE – ROASTED
VEGETABLES

METHOD:
1. Wash the vegetables. Peel the carrots. Take the zucchini, yellow
squash, and carrots, first cut off both ends, then cut them on the
bias (diagonally) into thumb-thick pieces. Keep each vegetable
in a separate bowl.
2. Deseed the capsicums. Cut them lengthwise into 2-cm-wide
strips. Keep in a separate bowl.
3. Cut the cabbage into 3 cm x 3 cm squares. Keep in a separate
bowl.
4. Cut broccoli into florets. Keep in a separate bowl.
5. Blanche the cabbage in steam or boiling water. When cooked
but still firm, take the cabbage out and cool it immediately in
cold water to stop it from cooking; drain. Keep in separate bowl.
Do the same for the broccoli.
6. Mix the seasoning (salt, black pepper powder, coriander powder,
fresh chopped ginger) and olive oil in a small bowl.
7. Mix the carrot pieces with seasoning/oil mixture in a bowl. Do the
same separately with all the other vegetables. Let them
marinate for a few minutes.
8. Option 1 – Sauté each vegetable separately in a flat iron pan
until light brown on both sides. Keep aside.
9. Option 2 – Grill the vegetables on a hot grill until light brown on
both sides.
10. Option 3 – Roast the vegetables in the oven: Preheat the oven at
250° C. Put each vegetable on a separate baking tray. Cook the
zucchini, yellow squash, and capsicum for about 7–8 minutes; the
carrots for 10–15 min. Check and when cooked but still firm, take
them out; let cool a little bit. (The cabbage and broccoli are not
cooked in the oven.)
11. Mix all the vegetables, add the Italian herbs and rectify the
seasoning, salt and pepper to taste.
12. Arrange the vegetables on a plate and serve.

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 BOTTLE GOURD
MUTHIYA

INGREDIENTS:
1 Bottle gourd, large sized, 4-5 sprigs Coriander leaves,
washed, peeled, length-wise, fresh, finely chopped
grated Coconut, grated, as desired
1 & ½ cups coarse wheat flour A generous pinch of baking
2 Tbsps. Gram flour soda
2 Tsps. Sugar Curd as required
½ tsp. Turmeric powder Salt to taste

For the seasoning:

5 Tbsps. Oil
1 Tsp. Mustard seeds
10-12 Curry leaves
1 Tbsp. White sesame seeds (Optional)

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 BOTTLE GOURD
MUTHIYA

METHOD:
1. Squeeze the grated bottle gourd and reserve the juices. For
better results, salt the grated bottle gourd and keep aside for 15-
20 minutes, then squeeze- this reduces the water and also
seasons the vegetable.
2. Add the coarse wheat flour, gram flour, sugar, turmeric powder,
salt, baking soda, half of the coriander leaves, add 3 tbsps. of oil.
Knead lightly to incorporate the ingredients. Add a little curd and
bottle gourd juice (from step 1) and knead into a soft dough. Let
the dough sit for about 10 minutes. (The dough should not be too
thin. It should be of medium consistency- should not drip from a
spoon very easily. If the dough becomes sticky, add more gram
flour to make it soft).
3. Shape the dough into thick, long cylindrical pieces resembling
bananas. Apply a bit of oil on your hands beforehand, to make
the shaping easier. Put in a steamer for about 20 minutes. Insert a
knife or toothpick to check if they are ready, If ready, the
toothpick will come out clean. Remove from heat and allow to
cool. Slice into roundels.
4. For the seasoning, add 2 tbsps. of oil in a pan and add the
mustard seeds. When they splutter, add the curry leaves. Add the
steamed roundels and sauté until crispy. Add the sesame seeds
and sauté until golden and crisp.
5. Serve hot, garnished with fresh coriander and grated coconut.

Bonus Tips: Bottle Gourd peel can be used in chutneys, fried and
added into stir-fry dishes or made into bhaji. This dish is often
served topped with grated coconut and roasted sesame seeds,
along with mint coriander or tamarind-date chutney.
If desired, add red chili powder or garam masala in step 2.

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 BAKED VEGETABLE
STACK RECIPE

This baked vegetable stack recipe with thinly layered vegetables and
herbal seasoning is a delicious and nutritious alternative to serving the
same old vegetable dishes.

Prep time: 20 min

Cook time: 20 min
Total time: 40 min
Yield: Serves 4

INGREDIENTS:
Sweet potatoes: 200g
Peeled pumpkin 250g
Yellow capsicum: 1 medium sized
Green capsicum: 1 medium sized
Fresh peas: 100g
Mixed Italian herbs (Basil, Marjoram, Oregano, Rosemary,
Thyme): 1 teaspoon
Basil leaves, roughly chopped (optional): 10 fresh
Olive oil: 4 tablespoons
Lime: 1/2
Freshly, coarsely ground black pepper: 1 teaspoon
Salt (or to taste): 1 teaspoon

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 BAKED VEGETABLE
STACK RECIPE

METHOD:
1. Peel and cut the pumpkin and sweet potato into 2-inch-long
pieces. Cut these pieces into thin, vertical slices with a sharp knife
or a vegetable peeler. You could also use a food processor to slice
the firm vegetables as thin as possible. Keep each vegetable in a
separate bowl.
2. Chop the capsicums lengthwise to make thin, long slices. Keep
yellow and green capsicum in separate bowls.
3. Mix the dried Italian herbs, salt, and pepper in a small bowl.
4. Coat the vegetable slices in the 4 separate bowls with 1 tablespoon
of olive oil each. Sprinkle the Italian condiment mix and the
optional chopped basil leaves on the vegetable slices in each bowl.
5. Spread a single layer of the yellow capsicum slices in a glass,
ceramic, or aluminum baking dish, and top it with a layer each of
pumpkin slices, green capsicum, and sweet potato slices (arrange
slightly overlapping). Repeat the stacking in the same order one
more time and spread the peas as the top layer. Seal the top of
the baking dish with foil.
6. Heat the oven to 375°F or 190°C and bake the stack for 20 minutes.
Remove the foil after 20 minutes and bake for an extra 10-12
minutes, or until the sweet potatoes are lightly browned.
7. Remove from the oven. After 5 minutes, squeeze half a lime over
the hot vegetable stack. Cut into 4 squares and serve hot. And
that’s it for the baked vegetable stack recipe. Hope you enjoy it!

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 MISAL PAV

This recipe is a favorite snack/ breakfast item in many Indian

households – Misal Pav!

INGREDIENTS:
For the Usal (curry) For the Toppings and Sides

Moth (matki) bean sprouts Pav (soft bread rolls) : 8 - 10

(or mung bean sprouts) : 1/2 Cabbage (finely chopped) :
cup 1 cup
Medium potatoes (cubed) : 2 Tomatoes (chopped) : 1 cup
Chopped cabbage : 1/2 cup Savory snack mixture (like
Ginger paste : 1 tsp farsan or sev) : 2 cups
Seedless tamarind (soaked Lime (quartered) : 1
in ½ cup water) : 1.5 tsp Coriander leaves (chopped)
Turmeric powder : 1/2 tsp : 1/2 cup
Red chili powder : 1/2 tsp Curd/yogurt (beaten;
Coriander powder : 1 tsp optional) : 1/2 cup
Cumin powder : 1 tsp
Mustard seeds : 1 tsp
Cumin seeds : 1 tsp
Curry leaves : 10 - 12
Oil : 3 tbsp
Salt to taste

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 MISAL
PAV

PREPARATION OF USAL:
Rinse the sprouts and pressure cook them with cubed potatoes,
turmeric powder, and salt.
Heat oil in a pan. Add the mustard seeds, then the cumin and
sauté for a minute.
Add the chopped cabbage and sauté until translucent, add the
curry leaves and ginger paste. Stir. Add the coriander powder,
cumin powder, red chili powder, and Goda masala. Stir and then
add the drained tamarind pulp. Sauté until the raw aroma of the
tamarind goes away.
Add the cooked and drained sprouts and potatoes. Add 1 cup of
water. Season with salt and simmer the usal for 8 to 10 minutes
on a low flame, stirring occasionally.

TO SERVE THE MISAL PAV:

Ladle the steaming hot usal in 4 to 5 bowls.
Sprinkle the chopped cabbage, then the tomatoes over the usal
and garnish with the coriander leaves.
Drizzle some lime juice on top and then top it with the savory
snack mixture.
Serve the pav bread rolls and optional curd on the side.

GODA MASALA INGREDIENTS AND RECIPE:

Coriander seeds: 1 tbsp Green cardamoms: 2
Sesame seeds: 3 tbsp Small Indian bay leaves: 2
Cumin seeds: 1 tbsp Star anise (without seeds): 1
Poppy seeds: 1/2 tbsp Desiccated coconut: 3 tbsp
Cinnamon: 1 inch Black stone flower: 1 tbsp
Dry red chilies (optional): 2-3 Black pepper: 1/2 tsp
Black cardamom (only seeds): 1 Cloves: 5
Oil: 2 tsp

Roast all the above ingredients with the oil, let them cool, and then
grind them to a powder.

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 KHANDVI

INGREDIENTS (SERVES 5 TO 6):

1 & 1/4 cups gram flour
1 inch piece fresh ginger
2 chilies
4 tablespoons oil
Salt to taste
Sugar to taste
1/2 tablespoon turmeric powder
1 tablespoon lemon juice
1 tablespoon mustard seeds
1 tablespoon white sesame seeds
2 tablespoons coconut (scraped)
A few springs fresh coriander leaves (chopped)
2 & 1/2 cups water

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 KHANDVI
RECIPE

METHOD:
1. Sieve gram flour and keep it in a bowl. Grind ginger and
chilies into a watery paste. Grease the reverse side of a few
thalis or a marble tabletop with a little oil.
2. Mix the gram flour with ginger- chili paste, salt, turmeric
powder, lemon juice, and water, taking care that no lumps
remain.
3. Cook this mixture, stirring continuously in a thick bottomed
pan until it becomes a smooth, thick batter.
4. Quickly spread portions of the mixture over the greased
inverted thalis or marble tabletop as thinly as possible while
the batter is still hot.
5. When cool, cut into two-inch strips and roll them tightly. Heat
two tablespoons of oil; add while sesame seeds and mustard
seeds.
6. When the seeds splutter, pour them over the rolls. Serve
garnished with scraped coconut and chopped coriander
leaves.

TIP : Optionally add pomegranate seeds as garnish.

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 WHOLE WHEAT
MOMOS

INGREDIENTS:
For the Dough:

2 cups whole wheat flour (sieved)

1 tsp. vegetable oil
1/2 tsp. oregano leaves
Salt to taste

For the Filling:

1 cup cabbage
3/4 cup carrots
3/4 cup potatoes
50 g hard cheese (cheddar or similar)
1 tsp. vegetable oil
1/4 tsp. freshly ground black pepper
Salt to taste

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 WHOLE WHEAT
MOMOS

METHOD:
For the Dough:
1. Grind the oregano leaves to a fine paste.
2. Put the wheat flour into a mixing bowl, make a little well in the
center, add the oregano paste, oil, and gradually add
lukewarm water, kneading everything to a soft dough.
3. Cover the dough and set it aside while you prepare the filling.

For the Filling:

1. Finely chop the cabbage.
2. Grate the carrots.
3. Boil and mash the potatoes.
4. Grate the cheese.
5. Put all these ingredients in a deep bowl. Add oil, pepper, chili
powder (optional) and salt to taste. Mix the ingredients until
soft.

Shape, fill, and steam the momos:

1. Divide the dough into small half-lemon-sized balls. Roll out
each ball one piece at a time into a thin circle of about 3-4
inches in diameter. The thinner the wrap, the better the momo.
2. Apply a little water with your fingertip or a small pastry brush
on the edge of the circle.
3. Put 2 tablespoons of filling in the center.
4. Lift one side of the edge of the wrap and start to form pleats,
one by one. Toward the end, join the pleats in the center.
5. Prepare all the momos this way and cover them with a moist
cloth.
6. Fill the base dish of the steamer halfway with water and bring
it to a boil. The water should not touch the momos while being
steamed.
7. Lightly oil the steamer dish and arrange the momos, making
sure there is some room between each momo, as they expand
a little while steaming, and may otherwise stick to each other.
Steam them for 20 minutes. Ready to serve.

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 VEGETABLE
DUMPLING

INGREDIENTS:
1 cup Raw rice flour
1 large Potato
¼ small Cabbage
7-8 French beans
1 large Carrot
2 medium Tomatoes
3 teaspoons Sesame oil
1 teaspoon Mustard seeds
½ teaspoon Skinless split black gram (dhuli urad dal)
7-8 Curry leaves
1 cup Green peas
Salt to taste
Black pepper (freshly ground) to taste
1 teaspoon Turmeric powder
½ teaspoon Garam masala powder
Springs of fresh coriander leaves

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 VEGETABLE
DUMPLING

METHOD:
1. Boil potato, cool and mash it. Chop the cabbage, string the
beans and chop them finely. Scrape the carrot and chop it
fine as well. Chop the tomatoes.
2. Heat 2 teaspoons of oil in a broad pan, add the mustard
seeds and as they begin to splutter, add the dal and curry
leaves.
3. Add the chopped beans, carrot and green peas and sauté for
1 to 2 minutes. Cover and cook on low heat until done.
4. Now add the cabbage and cook it until it becomes soft.
5. Next add the tomatoes, salt to taste, ground pepper and
turmeric powder. Cook for 1 to 2 minutes.
6. Finally add the mashed potato and garam masala powder
and mix well.
7. Remove from heat. Chop fresh coriander and sprinkle it onto
the above mixture. Mix well.
8. Cool and divide into small portions.
9. Put the rice flour in a pan and roast it lightly. When a nice
aroma emanates, remove from heat. Knead the roasted rice
flour in 1 teaspoon of sesame oil and water as required to
form a smooth, pliable dough.
10. Roll out the dough on a floured surface and cut out small,
round dumpling wrappers with a cookie cutter or a small steel
bowl.
11. Place a small portion of the vegetable filling on each wrapper
and close the wrapper by bringing the sides together in the
center and pinching them firmly together.
12. Steam the dumplings in an idli steamer for 10-12 minutes.
Serve hot.

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 CORIANDER RICE
DUMPLINGS

INGREDIENTS:
1 small bunch coriander leaves
1/4 kg raw rice
4 red chilis
1/4 tsp. black pepper
1/2 coconut
2 tbsps. mung dal (green gram)
Salt to taste

For the Seasoning:

50 ml ghee
Mustard seeds, skinned and split urad dal (black gram),
jeera (cumin seeds), skinned and split chana dal (Bengal
gram) – 1 tsp. each

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 CORIANDER RICE
DUMPLINGS

METHOD:
1. Wash the raw rice and mung dal. Soak them for a few hours.
2. Grate the coconut.
3. Wash the coriander leaves and chop them finely.
4. Coarsely grind the soaked raw rice, mung dal, coconut, red
chilis, pepper, salt, and coriander leaves, without adding
water to a thick consistency.
5. In a pan, add the ghee and roast the seasonings. Add the
ground mixture and fry until fragrant.
6. Keep aside and let it cool for a few minutes. Once cooled,
take about a handful of mixture into your hand, form
elliptical balls, and steam them.
7. Serve.

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 RAGI ALOO TIKKI
Makes 15 pieces

INGREDIENTS:
300g ragi flour
150g rice flour
5 medium size potatoes
1 cup of milk
2 bunches fresh mint/pudina leaves
2 bunches fresh fenugreek/methi leaves
Butter to taste
Oil as needed (for roasting the tikki)
Salt to taste

Note: A sure recipe to get your children to like ragi!

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 RAGI
ALOO TIKKI

METHOD:
1. Boil the potatoes whole. Peel, mash, and set aside.
2. Wash the pudina and methi leaves. Remove the leaves from
the stems. Cut them into 1/4 inch pieces.
3. In a bowl, gradually mix ragi flour and rice flour, milk,
pudina and methi leaves, and salt to taste. Knead
thoroughly into a smooth dough.
4. Take a handful of dough, form a 1/2 inch flat thick round,
smear the top with butter, add mashed potato, fold the
ends over the potato filling. Pad back and forth between
both hands to form a smooth patty of about 4 inches in
diameter and about 3/4 inch thickness.
5. Heat a tava (flat frying pan), add a little oil.
6. Add the tikki, put a little oil around it, let it roast for a while
until brown and crispy. Then flip the sides, put a little oil
around the tikki again, and press from the top with a
spatula so that it gets done inside. Check with the tip of a
knife – if the dough doesn’t stick anymore, the tikki is done.
7. Remove from tava. Pad off excess oil with tissue paper and
place the tikki on a cooling rack.
8. Serve hot with chutney (or ketchup).

Tip: Serve with homemade coriander, mint and raw mango

chutney, or any other chutney of your choice.

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 CRISPY RAGI
PAKODA

Prep time: 15 min

Cook time: 30 min
Total time: 45 min
Yield: 30 (4 servings)

INGREDIENTS:
Ragi (finger millet) flour: 2 cups
Roasted gram/chickpea flour (Besan): 1/2 cup
Cabbage (shredded): 2 cups
Capsicum/Bell pepper (chopped small): 1/2 cup
Curry leaves: 1 tablespoon
Coriander leaves: 1/4 cup
Ginger: 1 inch piece
Cashew pieces: 1/2 cup
White sesame seeds : 1 tablespoon
Black pepper powder: 1/2 teaspoon
Groundnut/Peanut oil: 200ml
Salt: 1 teaspoon
Chaat masala: 1/2 teaspoon

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 CRISPY RAGI
PAKODA

METHOD:
Peel and mince the ginger. Coarsely chop the coriander and curry
leaves. Mix the veggies and herbs – cabbage, capsicum, ginger,
coriander and curry leaves – in a bowl.
Mix the dry ingredients – ragi flour, besan, cashew pieces, sesame
seeds, salt, and black pepper powder/chili powder – in a large
mixing bowl.
Heat the oil for frying. Add 2 tablespoons of this hot oil to the dry
mix. Now add the vegetables to the dry ingredients and mix well.
Add just enough water to form a dough. Make bite-sized ragi
pakoda pieces and fry them in hot oil.
Sprinkle with chaat masala before serving. And that’s it with the
ragi pakoda recipe. Enjoy the resultant crunchy delights!

THE HEALTH BENEFITS OF RAGI:

The health benefits and nutrition offered by ragi are immense.
Ragi is a remarkable source of protein and minerals and
contains important amino acids.
It has a high amount of calcium and potassium and is a great
source of iron. Ragi contains tryptophan, an amino acid that
reduces appetite.
Ragi is known to relax the body naturally, and is thus beneficial
in conditions of anxiety, depression, and insomnia.

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 CASHEW MINT
PAKORA

Gram flour, also known as besan, is made from raw or roasted

chickpeas. It is a staple ingredient in south asian cuisines. The
roasted variety is more flavorful, while the raw variety has a
slightly bitter taste. Gram flour is very nutritious as it contains
a high proportion of carbohydrates (over 50%) and protein
(over 20%). Gram flour is also loaded with vitamins and
minerals, particularly folate (vitamin B9), thiamin (vitamin B1),
vitamin B6, magnesium, potassium, phosphorus, iron, copper,
manganese, vitamin k and zinc.

INGREDIENTS:
2 cups cashew nuts
½ cup fresh mint leaves
1 & ½ cups gram flour
1 teaspoon ginger paste
1 teaspoon Red chilli paste
1 teaspoon fennel seeds
Salt to taste
Oil to deep - fry

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 CASHEW MINT
PAKORA

METHOD:
1. Chop the mint finely.
2. Put gram flour in a deep bowl and add the cashew nuts, mint,
ginger paste, red chilli paste, fennel seeds and salt to taste. Add
water, a little at a time, until the mixture is bound together.
3. Heat sufficient oil in a kadai/wok and add small portions of
mixtures with the hand or using a spoon. Fry till golden brown.
4. Remove fritters using a slotted spoon and drain on tissue paper
so that excess oil is absorbed. Serve hot and consume with
reverence!

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 DESI MILLET
QUINOA PIZZA

INGREDIENTS (FOR TWO PERSONAL SIZE PIZZAS)

Crust: Pesto:

½ cup uncooked pearl 1 ½ tightly packed cup:

millet (bajra/kambu) Fresh Italian Sweet basil
½ cup uncooked quinoa ¼ cup Cold pressed olive oil
Rosemary to taste or coconut oil
Himalayan pink salt to taste ½ cup cashew or pine nuts
Freshly ground black Himalayan pink salt, to
pepper to taste taste
1 tsp Olive oil Freshly ground black
pepper, to taste

Toppings:

Pesto (As per recipe above) Freshly ground black pepper

4 medium tomatoes (sliced) Oregano, to taste
1 small each: Red, green and ½ cup Cheddar or mozzarella
yellow bell peppers (julienne) (shredded)
⅓ cup sun dried tomatoes ¼ cup Parmesan (finely
(chopped) - (optional) grated, optional)
⅓ cup Green and black olives Cold pressed olive oil for
(chopped) garnishing (optional)
Jalapeno peppers, to taste Himalayan pink salt
(optional)

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 DESI MILLET
QUINOA PIZZA

METHOD:
1. Soak pearl millet and quinoa overnight after rinsing it a couple of
times. Drain and rinse thoroughly.
2. Grind pearl millet and quinoa with rosemary, oil, salt and black
pepper with very little water to make a thick batter.
3. For the pesto, blend all the ingredients with very little water and to
make a thick paste.
4. For one pizza crust, pour half the batter into a non-stick pan in
pancake thickness and cook over low heat on both sides till it is
crispy. Cover it with a lid initially until semi cooked on both sides,
and then allow to cook without the lid to make it crispy. Make tiny
holes on a few spots with a fork once semi cooked. Do not use any
oil while cooking the base. Once the base is ready allow it cool down
on both sides by placing it on a rack. Mildly roast the sliced
tomatoes in a pan on both sides without any oil.
5. Spread the pesto evenly over the pizza crust. Add a layer of roasted
tomatoes.
6. Spread the remaining toppings and lastly the shredded cheddar or
mozzarella cheese over the toppings.
7. Place the pizza in a covered non-stick pan and cook at low heat
until the cheese starts to melt.
8. Remove the lid and cook for an additional minute at low heat.
9. Drizzle it with grated parmesan cheese and then olive oil (optional).
Ready to serve!

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 CUCUMBER CREAM
CHEESE BITES

INGREDIENTS:
120g cream cheese (softened to room temperature)
1/4 cup finely chopped fresh basil leaves
1 tbsp. Finely chopped parsley leaves
3 to 4 long cucumbers (sliced into ½ inch slices)
Salt to taste
Paprika powder to taste (optional)
A few strawberries (for garnish)

METHOD:
1. Combine cream cheese, herbs, and salt to taste (plus
optional paprika) in a mixing bowl and blend until herbs, salt,
(and paprika) are evenly incorporated.
2. Spoon into a piping bag with a star tip.
3. Wash and slice cucumbers into 1/2 inch thick slices.
4. Pipe the herb cream cheese into cucumber slices.
5. Cut strawberries into longish pieces. Add one piece each on
top of the cream cheese. Chill in the fridge until ready to
serve. Enjoy!

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 WHEAT PIZZA
PARATHA WITH
CHUTNEY

INGREDIENTS:
For the wheat pizza paratha: For the tomato sauce:

2 cups wheat flour 6 to 7 tomatoes

½ cup paneer (Indian fresh ½ tsp. chili powder
cheese) ½ tsp. pepper powder
½ cup cheese – grated ½ tsp. cumin powder
1 small capsicum (bell pepper) – Oil (as needed)
sliced Salt (to taste)
2 small tomatoes Sugar (to taste)
1 tsp oil
Water (as needed)
Salt (to taste)

For the coriander chutney: For the seasoning:

1 handful of coriander leaves 1 tsp. oil

2 tbsps. urad dal (split, husked 1 tsp. mustard
black gram) 1 red chili
1 amla-sized piece of tamarind
pulp
2 tbsps. grated coconut
1 small piece of ginger
1 to 5 red chilies (to taste)
2 tsps. oil
Salt (to taste)

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 WHEAT PIZZA PARATHA
WITH CHUTNEY

METHOD FOR THE WHEAT PIZZA PARATHA:

1. Mix wheat flour, salt, and oil into a bowl, and whisk together.
Gradually add a little water to form a firm dough.
2. Cover the dough with a clean cloth for about 20 minutes.
3. Take some dough and flatten it to make a round or square shaped
chapati (flat bread). Make another chapati of the same size and set
aside.
4. Spread 1 tbsp. of tomato sauce over the first chapati. Leave about ½
inch around the edges as is.
5. Sprinkle the grated cheese, finely chopped tomatoes, capsicum
sliced lengthwise, and grated paneer on top.
6. Now place the second chapati on top of this mixture and lightly
press the edges together with a spoon to seal them.
7. Heat a frying pan (tava). Once it’s hot, place the paratha in the pan
and cook both sides until golden brown spots appear.
8. Serve with the remaining tomato sauce and coriander chutney.

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 WHEAT PIZZA PARATHA
WITH CHUTNEY

METHOD FOR THE TOMATO SAUCE:

1. Heat oil in a skillet.
2. Add the tomatoes along with salt, chili powder, pepper powder, and
cumin powder, and fry till they turn mushy.
3. Allow it to cool. Once it has cooled, put everything into a mixer jar.
4. Add a little sugar and grind until smooth. The tomato sauce is
ready. Transfer the sauce into a bowl.

METHOD FOR THE CORRIANDER CHUTNEY:

1. Heat oil in a pan and add the urad dal. Fry until it gains a golden
color.
2. Add chilies, coriander leaves, ginger, tamarind, and fry for 2 to 3
minutes.
3. Now add the grated coconut, give it a toss, and then switch off
the stove immediately.
4. Allow it to cool.
5. Add salt and grind to a coarse paste in a mixer.
6. Transfer it into a serving bowl.
7. For the seasoning, toast mustard seeds and red chili lightly in a
little oil.

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 CHEESY MUSHROOM
SPINACH WRAP
(Makes 2)

INGREDIENTS:
Cheese sauce:

20 g butter
2 level Tbsps. plain flour
300 ml cold milk
120 g Cheddar cheese (grated)
Pinch of ground nutmeg
Pinch of white (or black) pepper

Spinach filling:

Two handfuls of fresh spinach

1 Tbsp. olive oil; 1 Tbsp. lemon juice

Mushroom filling:

200 g button mushrooms

1 & 1/2 Tbsps. butter
1/2 Tbsp. rosemary
1 tsp. oregano
1 tsp. Balsamic vinegar
Salt and pepper to taste

Wrap:

2 larger wheat chapatis (slightly dry yet bendable)

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 CHEESY MUSHROOM
SPINACH WRAP

METHOD:
Cheese Sauce:

1. Melt the butter in a saucepan on medium heat. While the butter

is melting, add the flour and mix well with a spoon for 10—1 5
seconds. Now using a whisk, continue to stir for 1 —2 minutes
until the mixture becomes paste-like inconsistency and mustard
yellow in color. (Do not let it become brown and nutty.) Add 100
ml of milk and continue to stir with the whisk until the mix begins
to thicken. Add another 100 ml of milk. Stir well with the whisk,
making sure there are no lumps.
2. As the mixture begins to thicken again, add the last 100ml of
milk, continuing to stir. Add a pinch of ground nutmeg and a
pinch of white/black pepper. As the first bubbles begin to form
and the sauce begins to boil, add the grated cheddar cheese
and mix well.
3. Taste and adjust the seasoning as needed. Take the sauce off
the flame and let it rest. It will thicken as it cools. The sauce
should be thick, smooth, and creamy.

Mushroom filling:

1. Cut the cleaned mushrooms into 1/2—1 cm thick slices. Melt 1

Tbsp. butter in a non-stick pan on medium heat. Add the
mushrooms. Mix well, coating all the mushrooms in butter, and
space them out evenly. Add rosemary, salt, and pepper.
2. Continue stirring gently as the mushrooms cook (5-8 minutes).
As the mushrooms begin to turn golden brown, add oregano
and 1/2 Tbsp. of butter.
3. Let it cook for another minute or until the mushrooms are
completely golden brown. Taste and adjust the seasoning as
needed.
4. Drizzle the balsamic vinegar on the mushrooms before taking
them out of the pan. Keep aside.

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 EASY ZUCCHINI
ROUNDS

INGREDIENTS:

1 large Zucchini (Taste a bit of Chili flakes, to taste

zucchini before cooking to Freshly ground Black pepper,
make sure it is not bitter) to taste
1 good handful of Almonds (or Sesame seeds (optional)
breadcrumbs) Sea salt, to taste
Coconut oil for frying

METHOD:
1. Wash and cut the zucchini into 1 cm thick slices.
2. Grind the almonds into a medium-fine meal. (Or use
breadcrumbs). Add water to make a thin batter. Add black
pepper, chili flakes, and salt as per taste. Add sesame seeds if
you wish.
3. Dip each zucchini slice in the batter, coating both sides. Let
excess batter drip off. Heat coconut oil in a pan. Fry the slices
at medium heat from both sides.
4. Put them on a cooling rack to let the excess oil drip off.
5. Serve hot.

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 NIPPATTU
THATTAI
(CRUNCHY SNACK)

INGREDIENTS:
500 g rice flour 100 g roasted groundnuts
500 g wheat flour (maida) 100 g coriander leaves
50 g white sesame 5 sprigs of curry leaves
6 dried red chilies Salt to taste
1/2 cup vegetable oil 2 Tbsp. butter

METHOD:
1. Mix maida and rice flour, coriander, curry leaves, groundnuts,
sesame seeds, and salt to taste thoroughly without water.
2. Heat butter and oil in Kadai (or a deep, heavy pan), add
chilies, and roast them well. Remove the chilies.
3. When cool, crush the chilies and add them to the mixture. Add
small quantities of water and knead the dough to chapati
consistency. Make lemon-size balls, flatten them in your hand
and deep fry them immediately before they dry, on medium
heat, until golden brown.
4. Remove and drain the excess oil with a paper towel. Repeat
this process with the rest of the dough. Once cool, store the
thattais in an airtight container.

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 PANEER ROTI
CONES
(Makes 30 pieces)

INGREDIENTS:
2 cups grated carrots
1.5 cups finely chopped cabbage
1 cup finely chopped beans
1 cup finely chopped capsicum
1 cup crumbled paneer (fresh cottage cheese)
1/2 tsp. ajwain/caraway
2 tsps. Chili powder
2 tsps. freshly ground black pepper
2 tbsps. soya sauce
1/2 tsp. sugar
Salt to taste
15 Rotis
2 Cups fine wheat flour/maida
Fine sev (crispy Indian snack)
Oil for frying

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 PANEER ROTI
CONES

METHOD:
1. Heat 4 tablespoons of oil in a Kadai (deep, heavy pan).
2. Add ajwain. After it splutters, add the capsicum and sauté for 2
minutes.
3. Add the rest of the vegetables and sauté until half cooked.
4. Now add in the chili powder and black pepper and sauté for 2
minutes.
5. Add the crumbled paneer and salt and sauté for 2-3 minutes.
Add the soya sauce and sugar, mix well and remove from fire
after a minute. Allow it to cool.
6. Mix flour and water to make a gluey batter.
7. Take the rotis and cut them into two halves. Roll each half into
a cone. Apply the flour mix on the sides and at the tip of the
cone to seal it completely.
8. Stuff the vegetables into the cone. Seal the top of the cone with
the flour batter.
9. Deep fry the cone. Once it is crisp, remove it from the oil and
drain.
10. Apply tomato sauce/ketchup on the top of the cone and top it
with the sev. Serve hot.

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 CRISPY
GOLD COINS
(20-25 pieces)

INGREDIENTS:
1 cup (heaped) chickpea flour (besan)
1 cup (heaped) sooji (rava/semolina)
1/2 tsp. ajwain (Bishop’s weed seeds)
1/4 tsp. Cumin (jeera)
1 Bajji (light green) chilli (remove seeds)
3/4 tsp. chilli powder
2 pinches baking soda
1 pinch turmeric powder
1/4 tsp. Garam masala powder (optional)
Handful of chopped coriander leaves
1 tsp. Fenugreek leaves (kasuri methi - powdered)
2 cups water
1/2 cup cheese (grated - optional)
Oil for tempering and frying
Salt to taste

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 CRISPY
GOLD COINS

METHOD:
1. Mix sooji and besan in a bowl, add water and make it into a thin
batter. Set aside.
2. Heat a kadai (or a deep, heavy pan). Add 2 teaspoons of oil. Add
ajwain and jeera, and after it splutters, add the chilli. Add
turmeric powder and sauté until done.
3. Now add in the chilli powder (and garam masala if desired).
4. Pour the batter into the kadai. Add salt and keep stirring so that
it does not stick to the kadai.
5. When it is cooked well, remove from heat. Spread it on a plate to
cool.
6. When cool, add coriander leaves, kasuri methi, and grated
cheese (optional). Mix well.
7. Make bite-sized balls and flatten them on the greased palm.
8. Fry them in oil, and serve hot with tomato sauce and sweet
chutney.

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 PANEER VEGGIE
SKEWERS

INGREDIENTS:
1 red capsicum Olive oil (for sautéing)
1 green capsicum Salt to taste
250g pineapple Black pepper (freshly ground)
250g paneer (store-bought to taste
or homemade — see recipe Mint leaves (fresh)
below) Pitted black olives
3-4 tomatoes

METHOD:
1. Wash vegetables. Deseed the tomatoes. Cut the vegetables
into 1.5 cm squares and the pineapple into 1 cm cubes.
2. Cut the olives in roundels. Cut the paneer into 1 cm cubes and
sauté them in olive oil, with a little pepper and salt.
3. Thread the vegetables, paneer, and mint leaves alternately on
skewers.

Preparation for making the homemade herb paneer: Bring 1

liter of fresh milk to boil. When the milk starts to boil, add 2
tablespoons of vinegar or lime juice. Gently stir. As soon as the
milk completely curdles, remove it from the fire and drain
excess liquid. Add dry herbs (like rosemary and thyme) and
ground pepper to the paneer and mix. Squeeze the paneer
through a muslin or cheesecloth to completely drain the whey.

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 SPICY CHEESE
BALLS

INGREDIENTS:

2 medium-size raw bananas 1/2 tsp. roasted jeera (cumin)

(plantains) powder
1 tsp. chili powder 2 tbsps. coriander leaves
1/4 tsp. garam masala 75 g cheddar cheese (or other
1/2 tsp. peppercorns hard cheese)
1/2 tsp. dhania (coriander 2 tbsps. gram (chickpea) flour
seed) powder Salt to taste
Oil for frying

METHOD:
1. Cut the cheese into 1 cm thick cubes.
2. Cut the edges of the raw bananas and steam or cook them in
water until soft. Peel the skin and mash the bananas well.
3. Add all the ingredients except the cheese and oil to the
mashed banana and mix well.
4. Make balls, keeping a piece of cheese in the center.
5. Fry them in oil until they turn golden brown. Serve hot with
sweet chutney or tomato ketchup.

Note: These starters were a big hit with the participants of

Isha INSIGHT 2016.

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 SWEET COWPEA
COCONUT DUMPLINGS

Cowpeas or black - eyed peas are beans, botanically. They are high
in fiber, which helps regulate the digestive system and keeps your
cholesterol levels healthy. As a good source of protein, they support
cell growth and repair. Their potassium content lowers blood
pressure, which reduces the risk of heart disease. The iron in
cowpeas carries oxygen to your organs, cells, muscles and helps
prevent anemia, fatigue and weakness.

INGREDIENTS:
1 cup Raw rice flour
¾ cup cowpeas /black-eyed peas (Iobia)
½ cup Jaggery
½ cup fresh coconut
2 teaspoons ghee
½ teaspoons green cardamom powder

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 SWEET COWPEA
COCONUT DUMPLINGS

METHOD:
1. Place the rice flour in a pan and dry roast it until aromatic.
Remove from heat and cool.
2. Soak the cowpeas in 2-3 cups of water for 4-5 hours. Drain and
put them in a pressure cooker with 2 cups of fresh water. Close
the lid and cook for 4 whistles. Remove from heat and allow the
pressure to come down naturally. Open lid.
3. Put the jaggery in a deep pan, add 2 cups of water, and bring to a
boil. Once the jaggery had dissolved, remove from heat and filter
the syrup to remove impurities. Then put it back on low heat.
4. Grate the coconut and add to the jaggery syrup, along with ghee,
boiled cowpea, cardamom powder and roasted rice flour. Mix
thoroughly till everything is well blended. Continue to cook on low
heat till the mixture begins to leave the sides of the pan.
5. Remove from heat and cool to room temperature.
6. Divide into small portions, shape them into balls.
7. Place the balls in an Idli steamer and steam for 10-12 minutes.
Serve hot and cherish with loads of gratitude!

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 GUJRATI
HANDAVO

INGREDIENTS:
1 cup rice
1/4 cup chana dal (Bengal gram)
1/4 cup toor dal (split and dehulled pigeon peas)
2 tablespoons mung dal (split and dehulled green gram)
2 tablespoons urad dal (split and dehulled black lentils)
1/2 cup curd/yogurt
3/4 cup bottle gourd (grated)
3/4 cup carrots
1/4 cup fresh coriander leaves
1 tablespoon fresh grated ginger
1–2 fresh green chilies
3/4 teaspoon salt
1/4 teaspoon turmeric
1 teaspoon sugar (optional)
1/2 teaspoon red chili powder or flakes (optional)
1/4 teaspoon baking soda (optional)
1/2 teaspoon lemon juice

For tempering:
2 tablespoons oil
3/4 teaspoon mustard seeds
1/2 teaspoon cumin seed
1 sprig curry leaves
1 & 1/2 teaspoons sesame seeds

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 GUJRATI
HANDAVO

METHOD:
Preparing the batter:

Add rice and dal to a large pot; rinse well a few times, and drain
the water. Then soak them in sufficient water for 3–4 hours.
Drain the water. Then add the rice, dal, and curd/yogurt to a
grinder jar.
Blend to a thick, smooth, slightly coarse batter. Add a little water
if needed to achieve the desired consistency.
Cover and ferment overnight, or skip the fermentation and use
baking soda.

Preparing the vegetables:

Grate the bottle gourd and carrots; finely chop the fresh
coriander leaves. Deseed and chop the green chili. Grate the
fresh ginger.
Add the grated vegetables, salt, turmeric, freshly ground ginger,
green chili, and red chili powder or flakes.

Preparing the handvo:

Heat 1 tablespoon of oil in a heavy pan or kadai on medium

flame. Add mustard seeds and cumin seeds. After they splutter,
add 1 sprig of curry leaves and fry them until crisp. Add sesame
seeds and stir until fragrant.
Pour the desired amount of handvo batter into the pan and
spread it gently.
Cover and cook on low heat for 5–7 minutes, depending on the
quantity of batter and the size of the pan. When the bottom
layer turns golden brown, flip the handvo gently.
Press down the handvo with a spatula and cook uncovered until
the bottom turns golden and crisp.
Flip it back on the other side and cook it for a few minutes until
a really crisp and golden crust forms.
Remove it from the pan and place it on a wired rack to cool.
Repeat these steps with the remaining batter.

Tip: Serve the handvo with coriander chutney.

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 CRUNCHY ALMOND
FLORENTINES

INGREDIENTS:
1 & 3/4 cups sliced, blanched almonds
3 tablespoons flour
Finely grated zest of 1 orange (about 2 tablespoons)
1/4 teaspoon fine salt
3/4 cup coconut sugar (palm sugar, jaggery, or cane sugar)
4 tablespoons fresh cream
5 tablespoons unsalted butter
1/2 teaspoon natural vanilla extract
1 pinch of salt
For the chocolate coating (optional):
50–100 g semisweet chocolate

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 CRUNCHY ALMOND
FLORENTINES

METHOD:
For the Florentines:

1. Place the sliced almonds in a dry pan. Toast over medium heat,
shaking the pan and frequently stirring with a wooden spoon until the
nuts turn fragrant and golden brown. Keep aside.
2. Lightly toast the flour as well on medium heat, until it turns fragrant.
3. Heat a saucepan on low heat. Add the butter and warm it until it
melts. Take the saucepan off the heat.
4. Then gradually whisk in the flour, making sure no lumps form.
5. Add the coconut sugar (or other sweetener of your choice), fresh
cream, and orange zest. Warm over medium heat, stirring
occasionally until the mixture comes to a boil and the coconut sugar is
completely dissolved. Continue to boil for about 1 minute.
6. Remove from heat and stir in the vanilla extract. Then add in the
toasted almonds and stir gently to combine.
Set aside and allow to cool enough to handle.
7. Scoop the mixture into heaped tablespoon-sized balls. Flatten each
Florentine into an even thick disk, to ensure they cook evenly.
8. Once the first batch of Florentines is shaped, heat a large non-stick
pan on low heat.
9. Lightly grease the pan with butter. Place in 3–4 Florentines, about 1
inch apart from each other. Cover with a lid.
10. Allow the Florentines to cook in the pan over very low heat until
they are crisp on the bottom and set on top. Remove from the pan
and allow to cool.
11. Repeat the last steps to cook the next batches.

For the chocolate coating:

12. Melt the chocolate in a bowl over a saucepan of simmering water.

Set aside to cool slightly, then spread over the underside of the
Florentines. Use a fork to score wavy lines in the chocolate.
13. Place the Florentines with the chocolate side up on a
wire rack for the chocolate to set.

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 PANCHAMRITAM
(SADHGURU STYLE)

INGREDIENTS:
1 large banana or 2 small bananas, chopped
1 tablespoon jaggery/palm sugar
1 teaspoon honey
1 teaspoon fresh yogurt/curd
1 teaspoon ghee
1 tablespoon grated coconut (optional)
7–8 chopped raisins (optional)
One pinch of cardamom powder (optional)
7–8 chopped cashews (optional)

METHOD:
Put all the ingredients together in a bowl and mix well.

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 PANCHAMRITAM
(SADHGURU STYLE)

HOW SADHGURU DESCRIBES HIS RECIPE:

Panchamritam means five ingredients which make it into an elixir
of life. This is a simple Indian trick – cut bananas, add some
honey, ghee, and curd. Just slice the bananas, depending on how
you want it. If you want it a little mushy, cut them really thin;
otherwise a little bigger.

There are many claims that if you eat panchamritam with all the
five ingredients properly balanced in it, it is supposed to be very
good to balance the thyroid, which is very vital for body, mind,
and overall wellbeing of any human being.

I lived on farms all by myself, where my only diet was either

groundnuts or coconut. At one time, I lived for months on end on
soaked groundnuts and bananas alone. Bananas were the lowly
poor man’s food, and I survived on that quite a bit.

The panchamritam here is turning a little luxurious because this

is my only meal until late evening. Normally, it is five ingredients,
but I have added more – bananas, coconut, honey, palm sugar,
ghee, a bit of curd, and some nuts.

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 PINEAPPLE
PAYASAM

Payasam is traditionally served on special occasions. Pineapple,

coconut and jaggery give this dairy-free variation its unique, typical
South Indian flavor.

INGREDIENTS:
1 cup fresh pineapple (finely chopped)
¼ cup cashew nuts
¼ cup golden raisins
⅓ cup jaggery (powdered or grated; adjust quantity to taste)
⅓ cup water
3-4 green cardamoms (crushed)
1 cup (250ml) Coconut milk
1 tbsp. Coconut oil or ghee

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 PINEAPPLE
PAYASAM

METHOD:
1. Heat the coconut oil or ghee in a pan. Add the cashew nuts and
roast until golden. Remove from pan and keep aside.
2. Now add the raisins to the same pan and carefully stir until they
become plump. Remove and keep aside.
3. Then to the same pan, add the chopped pineapple and sauté for
2 to 3 minutes on a low to medium flame.
4. Add the jaggery and water. Stir well so that the jaggery dissolves.
5. Gently simmer the mixture on a low to medium flame for about 5
to 6 minutes until the pineapple pieces get soft.
6. Add cardamom powder and coconut milk. Stir well and switch
off the flame.
7. Reserve a few cashews and raisins for garnish; stir the rest into
the mixture.
8. You can serve the pineapple payasam hot, warm or chilled. When
cooling the payasam, the consistency thickens. Garnish with
cashews and raisins before serving.

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 RASAYANA AND
INJINJEERA
LEGHIAM

INGREDIENTS FOR RASAYANA:

Bananas (ripe; local variety): 7 to 8 medium-sized
Fresh coconut (grated): 1 ¼ cups
Cardamom powder: 1 pinch
Jaggery / brown sugar (powdered): 5 tbsp
Ghee (plus a little extra ghee to roast the almonds): 1 tsp
Honey: 3 tbsp
Almonds: 1 tbsp
Raisins: 1 tbsp
A few strands of saffron (optional)

INGREDIENTS FOR INJINJEERA LEGHIAM:

Fresh ginger (peeled, washed, and dried well): ½ cup
Jaggery: ½ cup
Cumin (jeera) powder: 2 tsp
Coriander seed (dhania) powder: 1 tsp
Ghee: 2 tsp
Honey: ½ cup

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 RASAYANA AND
INJINJEERA LEGHIAM

METHOD FOR RASAYANA:

1. Peel the bananas and chop them into ½-inch cubes. Transfer
into a bowl. Add the jaggery.
2. Put the grated coconut, ¼ cup of warm water, and cardamom
powder in a mixer, and grind to a smooth paste. Strain in a
cheesecloth or a fine sieve and extract the coconut milk in a
bowl.
3. Add coconut extract to the banana and jaggery. Add ghee and
honey. Mix well.
4. Soak the almonds and peel them. Sliver them, and lightly roast
them in a little ghee.
5. Just before serving, garnish with raisins and roasted almond
slivers.
6. Optional: Soak a few saffron strands in milk and crush in a
mortar and pestle. Add it to the mixture.

Note: This is a traditional item from Karnataka. It is an ideal

naivedyam/offering to the Devi for Navratri.

METHOD FOR INJINJEERA LEGHIAM:

1. Pound or grind the ginger thoroughly in a mixer. Add jaggery
and spice powders and grind to a paste.
2. Cook in a Kadai or deep pan on medium heat and stir until it
becomes a thick paste. After removing it from the heat, add
ghee.
3. When cooled to room temperature, add honey and mix
thoroughly.

Note: Injinjeera Leghiam is traditionally prepared for the

festival of Diwali. When rich food is on the menu, this leghiam
aids digestion and prevents stomach problems.

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 ASH GOURD HALWA

This halwa is a tasty, sticky treat containing the positive-pranic and

healthful ash gourd. Daily consumption of ash gourd greatly
enhances one’s intellectual capabilities.

Yield: Serves 4

INGREDIENTS:
Ash gourd (white pumpkin), peeled, grated: 300-400 g
Ghee: 1 cup
Cashews: 10
Sugar: 1 cup
Green Cardamom powder: 1 tsp

METHOD:
1. Squeeze the grated ash gourd pulp by hand to remove excess
liquid or, alternatively, allow the pulp to sit in a sieve/colander
for some time until the juice runs out.
2. Heat the ghee and sauté the cashews in it until golden brown.
Remove the cashews with a slotted spoon and keep aside until
needed.
3. To the same ghee, add the grated ash gourd and sauté for 3-4
minutes. Add the sugar and cardamom powder.
4. Cook, stirring continuously, until the halwa begins to leave the
sides of the pan and becomes a homogenous mass. Add the fried
cashews and mix well. Cool and serve!

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 APPLE GRAPE
HALWA

Halwa is a thick and often gelatinous sweet confection, served across

the Indian subcontinent, Central and West Asia, North Africa, and the
Balkans. It can be made with a variety of ingredients including flour,
nuts, fruits or vegetables. Halwas are usually garnished with nuts and
dry fruits to give texture to the gooey sweet. Many halwas are
cooked until they can be cut into pieces.

Flour-based halwas are made from grain flour, typically wheat flour
or semolina. The primary ingredients are ghee (clarified butter),
flour, and sugar. Nuts-butter-based halwa are crumbly and usually
made from sesame paste, blended dhal and sugar or jaggery. Halwa
can also be made from vegetables like carrots, pumpkins, yams, and
squashes.

INGREDIENTS:
2 cups Apple Juice
2 cups Black Grape Juice
2 cups Sugar
1 pinch Salt
6 tsp Cornflour

For Garnishing:

1/2 cup Cashew nuts, Almonds, & Raisins

1 tsp Ghee (Clarified Butter)

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 APPLE GRAPE
HALWA

METHOD:
1. Juice the apples in a juicer; blend the grapes in a mixer/blender.
2. Strain and mix the juices.
3. Take half a cup of the mixed juices and thoroughly mix the
cornflour into it, making sure that there are no lumps.
4. On a medium flame, place a heavy-bottomed wok or saucepan
and in a tsp of ghee, roast the nuts and add the raisins. Remove
and set the roasted nuts and raisins aside on a plate.
5. Add the remaining juice and the sugar in the same saucepan and
stir for 5 minutes till it reduces slightly.
6. Next, add the cornflour juice mix and the salt and stir
continuously until the mixture becomes thick like a halwa or
pudding.
7. Spread the mixture onto a plate.
8. Allow to cool and then cut into pieces.

TIP: Serve hot, or divide into individual dessert cups, garnish with
cream, nuts, and raisins, and chill in the refrigerator for two to
three hours. Serve chilled.

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 UKKARAI

INGREDIENTS:
Skinless split green gram (dhuli moong dal) - 1 cup
Split Bengal gram (chana dal) - ½ cup
Skinless split pigeon peas (toor dal) - ½ cup
Cashew nuts - 20
Ghee - ½ cup
Green cardamom powder - 1 teaspoon
Edible camphor - ½ pinch
Salt - ¼ teaspoon
Fresh coconut - ½
For the syrup: Jaggery/raw sugar - 2 cups
Water - 2 cups

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 UKKARAI
RECIPE

METHOD:
1. Put the dals in a vessel and wash well. Then soak them for 1 to
2 hours. Drain off all water and grind the dals in a mixer. Mix in
the salt. The batter should not be thin.
2. Line a plate with a clean banana leaf and spread the batter on
the leaf.
3. Steam it in the idli steamer for 10-12 minutes. Cool and crumble
it.
4. Heat the ghee in a pan. Break the cashew nuts into pieces and
add. Fry until they turn golden brown in color. Remove the
cashew nuts using a slotted spoon.
5. Grate the coconut and sauté it in the same ghee till a nice
aroma emanates.
6. Place jaggery/raw sugar and water in a pan on medium heat.
Heat till it dissolves and filter it through a muslin cloth.
7. Add the fried cashew nuts, steamed dal, and jaggery/raw
sugar syrup and cook till the mixture is no longer sticky.
8. Sprinkle with cardamom powder and camphor.
9. Note: Best served hot!

Tip: Ukkarai can also be served in a savory version. After

crumbling the steamed dal batter, temper it with mustard
seeds, skinless black gram (urad dal), and curry leaves. Add
salt to taste.

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 PLANTAIN
HALWA

Plantains are a variety of bananas that are generally used for

cooking. When ripe, their sugar and potassium content is similar to
that of dessert bananas, but plantains contain much more vitamin
A and copper. Potassium is essential for the proper functioning of
all tissues and organs. It aids in many cellular functions including
the formation of proteins from amino acids and the breakdown of
carbohydrates into energy. The vitamin A in plantains comes from
their beta carotene content. The small intestines convert this
betacarotene into vitamin A, which can then be stored and used
by the body. Vitamin A is necessary for the body to form and
maintain healthy skin, teeth, skeletal and soft tissue, and mucus
membranes. It also promotes good vision as it produces the
pigments in the retina of the eye.

INGREDIENTS:
5 Plantain bananas (nendran)
500 g Jaggery (unrefined cane or palm sugar)
1 teaspoon - Green cardamom powder
3 tablespoons Ghee

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 PLANTAIN
HALWA

METHOD:
1. Cook the bananas with their peel in the pressure cooker.
Remove from the heat and allow to cool. Peel them and puree
in a blender. Keep the puree aside.
2. Pour one cup of water into a pan and add the jaggery. Heat
until it dissolves completely. Remove from heat and filter the
syrup to remove impurities. Place the syrup back on the heat
and reduce it until it reaches a one-string consistency.
3. Add the pureed bananas to the syrup and cook, stirring
continuously. Until the halva begins to leave the sides of the
pan.
4. Add the cardamom powder and ghee and mix well.
5. Remove from heat. Cool and serve.

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 GREEN GRAM
COCONUT DESSERT

INGREDIENTS:
150 grams split, skinless green gram (mung dal)
Salt to taste
1 cup grated coconut
50 grams jaggery or cane sugar
2 cardamom pods
2 tsps. ghee
10 cashew halves

METHOD:
1. Soak the green gram for 2 to 3 hours.
2. Add a little water and grind the green gram.
3. Add a few pinches of salt to the green gram and mix.
4. Steam the green gram.
5. Once the green gram is fully cooked, squish it gently with
your hands, so that it forms small clumps.
6. Then, while the green gram is still warm, add the coconut,
jaggery, cardamom, and ghee, and mix well.
7. Roast the cashew halves and use as topping.

DID YOU KNOW?

Green gram is one of the easiest legumes to digest, especially
in its skinless version. This powerful little bean is said to have
antioxidant, anti-inflammatory, anti-diabetic, anti-
hypertensive, and anti-tumor effects. Sprouted green gram
cools the system.

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 RAGI HALWA

Prep time: 10 min | Cook time: 20 min | Total time: 30 min

INGREDIENTS:

Ragi Flour : 1.5 cups Cardamoms (powdered –

Jaggery or Coconut Sugar or seeds only) : 4
Sugar (powdered) : 1.5 cups Water : 3 cups
Coconut Oil or Ghee : 1/2 cup Coconut Oil or Ghee (to
Cashews : 1/2 cup sauté the cashews) : 1 tbsp

Tip: Jaggery and coconut sugar go well with coconut oil; sugar
goes well with ghee.

METHOD:
1. Sauté the cashews in 1 tbsp. coconut oil or ghee. Keep aside.
2. Mix ragi flour and water into a paste.
3. Heat the mixture in a thick-bottomed vessel on medium heat,
stirring constantly.
4. After 3 minutes, mix in the powdered sugar and cardamom powder.
Start adding the coconut oil (or ghee), 2 tablespoons at a time. Keep
mixing until all the oil (or ghee) is used.
5. Lower the heat and keep stirring for another 3–4 minutes. The
mixture will start coming together – from a pasty consistency to a
ball. Add the sautéed cashews.
6. Cook for another 2–3 minutes, mixing constantly. As the mixture
cooks, the oil will start to separate from the ragi ball.
7. Drain the excess oil and transfer the halwa to a glass bowl. Serve
warm.
8. You can also garnish this Halwa with other dry fruits.

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 RAGI
HALWA

DID YOU KNOW?

1. Coconut oil is the most stable oil for cooking and frying. The
polyunsaturated omega-6 fatty acids found in other vegetable
oils like canola, safflower, sunflower, corn, and soy oil are
susceptible to heat damage, which may result in toxins when
used for cooking and frying.
2. Many believe the saturated fat in coconut oil is bad for the
heart. However, it is actually the artificially hydrogenated
trans-fats found in processed food, fast food, and bakery items
that are ultimately responsible for a large number of fatal
heart attacks.
3. Compared to other vegetable oils, the medium-chain fatty
acids found in coconut oil makes it easier to digest and convert
into energy rather than storing it as fat.
4. The best quality is pure, organic, unrefined, cold-pressed extra
virgin coconut oil.

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 PALM JAGGERY
MYSORE PAK

HEALTH BENEFITS OF PALM JAGGERY:

Rich source of minerals
Improves digestion
Rich in nutrients
Boosts your energy
Cleanses the system
Relieves respiratory ailments
Cools the body

INGREDIENTS:
1 cup gram (chickpea) flour (besan)
1 & 1/4 cups Ghee
1 & 1/2 cups Palm Jaggery (Karuppati)
1 tsp. dry Ginger powder

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 PALM JAGGERY
MYSORE PAK

METHOD:
1. Melt ghee in a kadai pan. Add gram flour. Carefully fry the flour
until the raw smell goes away, making sure that the flour does not
change color. Take it out and spread it in a pan.
2. Break the palm jaggery into pieces, put it in a pot and pour water
over it until the jaggery is fully covered.
3. Heat the palm jaggery mixture. Once the jaggery is completely
dissolved, strain the syrup.
4. On medium flame, condense the palm jaggery syrup until it forms a
single thread. Add dry ginger powder and mix.
5. Gradually add the fried gram flour to the jaggery syrup, stirring
continuously, making sure no lumps are formed.
6. At the same time, heat the ghee in another pot. Once the mixture
thickens slightly, gradually add hot ghee, stirring continuously. It will
form small bubbles.
7. When the mixture starts to leave the sides of the pan, remove it
from the flame and pour it into a greased tray or plate.
8. Allow it to cool a little, then cut it into the desired shape and size
(e.g. rectangles). Once completely cooled, carefully remove the
pieces and store them in an airtight container.

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 KAJU BARFI
(CASHEW FUDGE)

Eating and gifting sweets are an integral part of Indian culture.

Traditionally. No meal starts without a piece of sweet served on the
plate or banana leaf. On any occasion, event or celebrations like
engagements and weddings, birth and birthdays, cultural festivals
and religious occasions, the Indian tradition is to exchange platters
of sweets and snacks with neighbours, family and friends.

INGREDIENTS:
200 g Cashew nuts
200 g Sugar
Milk as needed
1 teaspoon Ghee
¼ teaspoon Green cardamom powder
Pistachios, almonds, or Saffaron to garnish (optional)

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 KAJU BARFI
(CASHEW FUDGE)

METHOD:
1. Place cashew nuts in the jar of a mixer and make a powder.
Transfer into a bowl.
2. In the same jar, put the sugar and grind till fine.
3. Put the powdered cashew nuts in a pan and roast on low heat
till heated thoroughly.
4. Sprinkle the powdered sugar on it so that it melts due to the
heat.
5. Transfer into a bowl and slowly add boiled milk as required to
knead the powder into a dough.
6. Add the ghee and cardamom powder and knead more.
7. Spread the dough into a greased plate. Level the surface that it
is nice and even.
8. Once it is cooled, cut into desired shapes and serve. Garnish with
saffron and/or nuts of your choice.

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 COOLING
COCONUT KHEER

INGREDIENTS:
2 cups coconut milk (or cow milk)
¼ cup palm sugar or coconut sugar (or another sweetener
of your choice)
1 tablespoon ghee
2 tablespoons almonds
2 tablespoons cashews
2 tablespoons dates (pitted)
¼ teaspoon cardamom powder
½ cup tender coconut water
½ cup coconut meat (semi-mature coconut malai)

METHOD:
1. Slice the almonds and chop the cashews; keep aside. Cut the
dates into half-inch pieces.
2. Heat a pan on medium heat; add ghee. Once the ghee is hot,
add the almonds and cashews; sauté until golden brown.
Then add the date pieces and sauté for 15 to 30 seconds.
3. Transfer to a plate and set aside.

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 COOLING
COCONUT KHEER

METHOD:
4. Add the coconut milk (or cow milk) to the same pan, bring it to a
boil, then simmer it to about a half of its original volume.
5. Mix in the palm sugar (or other sweetener) and cardamom powder.
Turn off the heat. Allow it to cool completely.
6. Cut the coconut meat into thin, about one-inch long strips. Once the
milk is cooled, add coconut meat and coconut water, stir.
7. Garnish with roasted nuts and dates.
8. Serve immediately or chill in the refrigerator before serving.

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 ADHIRASAM

This traditional pastry item, also known as Arisalu in Telugu is

extremely popular in South India: not only for its taste — it is also
said to have various health benefits (if consumed in moderation).
The jaggery is rich in iron. Easy to digest. And a home remedy for
ailments like cough. Constipation. And indigestion. Jaggery is even
said to reduce the risk of diabetes Traditionally. Sesame seeds are
used especially during the winter months. Since they warm up the
body.

INGREDIENTS:
1 kg Jaggery
2 kg Rice
200 ml water
150 g Ghee
100 g Sesame seeds (+150 g if also applying outside)
15 Cardamom seeds
500 g Oil + 500 g Ghee — for deep frying

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 ADHIRASAM
RECIPE

PREPARATION:

Preparing the Rice Flour:

1. Soak the rice overnight.

2. Rinse 2 to 3 times and strain out the water.
3. Leave the rice on the strainer for around 10 to 15
minutes.
4. Grind the rice in batches into a very fine flour and keep
aside.

Preparing the Jaggery Syrup:

1. Put jaggery in a deep pan and add 40 to 50 ml water so

the jaggery melts very fast.
2. Boil until the syrup starts bubbling.
3. When the syrup starts to bubble, take a small spoonful
of syrup and put it in a small cup of water.
4. If the Syrup doesn’t dissolve, if it turns into a ball when
pressed with fingers, then the syrup is ready (single-
string consistency).
5. Add ghee, cardamom powder, and mix well. Turn off the
flame and keep it aside.

Making the Dough:

1. Add the rice flour little by little through the sieve to the
Jaggery Syrup.
2. Keep stirring and keep adding the rice flour until the
dough has a consistency almost like chapati dough (not
too thick, and not too thin).

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 ADHIRASAM
RECIPE

PREPARATION:

Forming and deep-frying the adhirasam:

1) Heat oil and ghee on medium flame.

2) Divide the dough into lemon-sized balls.
3) Dip the dough ball in sesame seeds if desired.
4) Grease your fingers and a plantain leaf or plastic
sheet with ghee.
5) Place a dough ball on the leaf and pat it into a flat
disc.
6) Carefully drop it into the oil/ghee and wait until the
adhirasam floats to the top.
7) Fry for a minute and flip it over to the other side, until
golden brown.
8) Take the adhirasam out of the oil/ghee and press it
between two slotted turner spoons to remove excess oil.

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 SANJEEVINI PEANUT-
BUTTER BURFI
Traditional burfis involve condensed milk and sugar with some
nuts/gram flour. This burfi is a depart from tradition which involves no
milk and sugar yet does not compromise in taste and its cool!

YIELD: Serves 8 people

INGREDIENTS:
Peanut Butter : ¼ cup Vanilla essence : ¼ tsp
Sanjeevini powder : 4 tbsp Salt : ¼ tsp
Coconut oil : 2 tbsp Water : 4 tbsp
Honey : 2 tbsp

METHOD:
1. Make Sanjeevini paste by mixing the Sanjeevini powder and water.
Saneejvini powder can be purchased online at Isha Shoppe.
2. Cook this paste on low heat for about 3 minutes. Constantly stir the
paste so that lumps are not formed.
3. Allow the Sanjeevini paste to cool.In a bowl, mix the rest of the
ingredients and stir well.
4. Grease a plate/baking sheet and pour the mixture.
5. Place the container in the freezer and allow it to set for about an
hour or more to completely harden.
6. Remove the container from the freezer and with a sharp knife cut
into squares or diamond shapes.
7. Place the burfis in a Tupperware and store in the freezer until
ready to eat.

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267
 DRY FRUIT BURFI

Prep time: 10 min

Cook time: 50 min
Total time: 60 min

YIELD: 30 Pieces (1 sq. inch)

INGREDIENTS:
Grated khoa (traditional Indian dairy product, made by
heating milk in an iron pan until it is reduced to a lump) or
thick condensed milk without sugar: 100g
Cane sugar 1/4 cup
Cardamom powder: 1/4 tsp
Nutmeg powder: 1/4 tsp
Saffron: 1 pinch
Powdered cashew nuts: 1/4 cup
Almonds (chopped): 7
Chopped walnuts: 2 tbsp
Dried figs (chopped): 2
Pistachios: 2 tbsp
Oil: 1/2 tsp

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 DRY FRUIT
BURFI

METHOD:
1. Bring the milk to a boil in a heavy-bottomed pan, stirring
continuously on a low flame until the milk reduces to half (approx.
30 to 35 minutes).
2. Add the grated khoa, powdered cashew nuts, powdered jaggery,
spices, chopped nuts (except pistachios) and chopped figs and
continue cooking on a very low flame until the milk further
thickens and the mixture leaves the sides of the pan.
3. Lightly grease the back of a steel plate with oil. Pour this mixture
on the greased, inverted steel plate. Flatten with a greased bowl
to half-inch thickness.
4. Sprinkle the top with chopped pistachios and lightly pat the
surface again. Keep in the refrigerator to cool and firm up. Only
after it is thoroughly cooled, cut it into squares.

And that’s it for the dry fruit burfi recipe. Hope you enjoy it!

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 RAGI LADOO

The ubiquitous ladoo made with Ragi (Finger Millet), which is much
healthier and tastier too! Here’s how you make it.

Prep time: 5 min

Cook time: 25 min
Total time: 30 min

INGREDIENTS:
Ragi (Finger Millet) flour : 1 cup Black Sesame : 2 tbsp
Ghee : ½ cup Groundnuts : 2 tbsp
Palm Sugar : ½ cup Almonds : 8-10
Grated Fresh Coconut : ¼ cup Cardamom powder : ¼ tsp

METHOD:
1. In a shallow pan and low heat, dry roast black sesame,
groundnuts, and grated fresh coconut separately. Keep them
aside to cool.
2. Remove the skin from the groundnuts. Add a tsp of ghee to the
pan and toast the almonds for a minute or two and keep them
aside.
3. Add the Ragi flour to the pan along with 2-3 tbsp of ghee and
roast for 15-20 minutes. Add more ghee if needed.
4. Add the roasted almonds, groundnuts, coconut and black sesame.
Keep stirring. Add the palm sugar and cardamom powder. Stir for
another 2 minutes. Take off the heat and let it cool.
5. Apply ghee onto your palm; take 3-4 tbsp of the mixture and roll
into a ladoo. Add more ghee if needed to make a firm, round
ladoo.

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 ENERGY LADDU
(Makes 12)

INGREDIENTS:
250 g Pitted Dates (Seedless Khajoor)
150 g Groundnuts
100 g Sesame seeds
2 Tbsps. Honey

NUTRITIONAL VALUE:
All the ingredients of this recipe are rich sources of essential
nutrients. Just one Energy Laddu a day boosts your levels of
protein. Antioxidants, vitamins. And minerals like calcium and iron.
These laddus have a natural sweetness without added sugar.

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 ENERGY
LADDU

METHOD:
1. Roast the groundnuts in a pan on low heat till heated
thoroughly.
2. Similarly. Roast the sesame seeds in a pan on low heat till they
tum golden brown. Blend the roasted sesame seeds for 5 secs.
(Do not make a fine powder.)
3. Chop the pitted dates into small pieces.
4. Transfer finely chopped dates into a blender and churn until it
forms a coarse granulated mixture.
5. Now, add roasted groundnuts and sesame seed powder to the
same jar and blend for 30 seconds.
6. Transfer the mixture into a bowl and add 2 tablespoons of
honey.
7. Make round balls as per the desired size and serve.

Tip: Ensure that the groundnuts are not completely smashed.

Larger chunks of groundnut will give a crunchy texture.

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 NUTTY OAT
LADDUS

INGREDIENTS:
2 cups oats
2 cups jaggery powder
1 cup grated coconut
½ cup almonds
½ cup pistachios
8 seedless dates
½ tsp. cinnamon powder

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 NUTTY OAT
LADDUS

METHOD:
1. Heat a skillet pan and dry roast the oats for 3–5 minutes
on medium heat. Remove and let cool.
2. In the same pan, dry roast the almonds and pistachios on
medium heat for 2–3 minutes or until a mild aroma arises.
Remove and set aside.
3. Finally, dry roast the grated coconut and take out
immediately.
4. Use a mixer to grind the oats, almonds, pistachios, and
roasted coconut flakes into a fine powder.
5. Add jaggery powder, seedless dates, and cinnamon
powder to the mixture and grind again.
6. Now roll small portions of the mixture into round balls.
Optional: mildly grease your palm with a little ghee or oil
while preparing the laddus.
7. Store the delightfully nutritious laddus in an airtight
container. Cherish instant Energy through these nutty
oats balls.

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 HEALTHY ENERGY FRUIT
AND NUT LADDUS

INGREDIENTS (MAKES 10–12 LADDUS):

1/4 cup cashew nuts
1/4 cup almonds
1/4 cup pistachios
1 cup dates (preferably soft)
1/2 cup figs (preferably soft)
1/4 cup raisins (preferably soft)
1 tablespoon white sesame seeds
1 tablespoon poppy seeds
1 tablespoon ghee (preferably from A2 milk)
1/2 teaspoon cardamom powder

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 HEALTHY ENERGY FRUIT
AND NUT LADDUS

METHOD:
1. Cut the almonds and cashews in thirds or quarters. Cut the pistachios
in half.
2. Heat the ghee on a medium flame, add the almonds and cashews,
and roast them just until they start turning fragrant.
3. Add the pistachios and toast the nuts for another 2–3 minutes.
4. When the cashews turn slightly golden, remove all the nuts from the
pan. Set aside.
5. Toast the sesame seeds and poppy seeds until aromatic. Set aside.
6. Deseed the dates. Chop dates, figs, and raisins into small pieces.
Lightly sauté the dry fruits; lastly add the cardamom powder.
7. Allow everything to cool for no longer than 1–2 minutes. The
ingredients should still be warm when you form the laddus.
8. Carefully mix all the ingredients together, starting with the dry fruits,
kneading them well, then adding the seeds, and finally the nuts.
9. Take equal portions of the mixture and gently roll them into balls.
10. Store the laddus in an airtight container.

NOTE:
These laddus are packed with essential nutrients. Almonds are
not only high in healthy fats, protein, and minerals, but also
vitamin E, which helps maintain healthy skin and eyes. Pistachios
are a good source of anti-inflammatory and antioxidant
compounds; they may even improve blood pressure. Cashew
nuts offer heart-healthy fats, protein, and beneficial plant
compounds.
Dates are high in micronutrients such as selenium, manganese,
magnesium, and copper. Figs are a good source of calcium and
potassium, which together can improve bone density. Poppy
seeds are rich in essential minerals and fiber, which improve and
strengthen the digestive system. Sesame seeds are a good
source of healthy fats, protein, B vitamins, minerals, fiber,
antioxidants, and other beneficial plant compounds. Ghee is rich
in healthful monounsaturated Omega-3s that support a healthy
heart and cardiovascular system.

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 CARROT CASHEW
HALWA

INGREDIENTS:
1/2 cup cashews
2 tablespoons ghee
1/4 cup almonds, cashews, and/or pistachios
2 tablespoons raisins
2 packed cups of coarsely grated carrots (from about
750 g carrots)
1/2 teaspoon cardamom powder
1 cup of dates or ½ cup jaggery or cane sugar
1 handful sliced almonds, cashews, and/or pistachios
for garnish

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 CARROT CASHEW
HALWA

METHOD:
1. For the cashew milk, soak the cashews in water for at least
an hour; drain. Then blend them with about 3 cups of water
into a very smooth, slightly thick milk.
2. If you are using dates as a sweetener, soak the dates for 30
minutes in hot water, then deseed and blend them with ½ cup
of the cashew milk into a smooth paste. Keep aside.
3. Coarsely chop the almonds and/or other nuts of your
choice. Heat 1 tablespoon of ghee in a large pan. Add the
almonds/nuts and sauté them for about 2 minutes until they
begin to change color. Then add the raisins; lightly sauté
them until they grow plump. Add the carrots and cardamom,
sauté for 2 minutes, then add the cashew milk.
4. Cook over medium-low heat for about 15–20 minutes,
stirring occasionally, until most of the liquid has been
reduced. Make sure to stir so the mixture will not stick to the
bottom.
5. If you have chosen dates as a sweetener, add the date-
cashew milk paste to the pan now. Otherwise, add the jaggery
or sugar. Then add the remaining 1 tablespoon of ghee. Stir
thoroughly until everything is well mixed.
6. If you wish to have a softer, more pudding-like texture, take
the halwa off the heat at this point. For a denser consistency,
cook the mixture until it separates from the sides of the pan
and any visible liquid has evaporated.
7. Once the halwa has the desired consistency, take it off the
heat.
8. Garnish with sliced almonds, cashews, and/or pistachios.
9. The halwa can be served warm, at room temperature, or
chilled.

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 FRUIT & NUT
DROPS
Makes 36 pieces

INGREDIENTS:
3 cups chopped nuts (walnuts, almonds, cashews,
hazelnuts)
2 ½ cups coconut flakes (we used freshly grated and
squeezed dry)
1 ½ cup pineapple chopped fine
1 ½ cup cherries chopped fine
1 cup pitted and chopped best quality dates
1 ½ cups sweetened condensed milk
½ cup rice flour

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 FRUIT & NUT
DROPS

METHOD:
1. Grease a cookie sheet well. Put 2 tbsp. flour on top
and shake well to cover the grease, then tap off
excess.
2. Mix the condensed milk and rice flour to a smooth
paste.
3. Add all remaining ingredients. Drop tablespoons of
the mixture on the cookie sheet 1 inch apart and bake
for 23 minutes at 180°C.
4. Remove with a spatula and cool on a rack.

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 MILLET GINGER
COOKIES RECIPE

This crispy millet cookie boasts a snap of ginger and a

sweet sprinkle of chocolate chips for a delightful snack or
after-dinner treat.

YIELD: Makes 20 cookies

INGREDIENTS:
Butter, unsalted: 75 gm
Jaggery/Country sugar/Organic cane sugar: 150 gm
Whole Wheat Flour: 100 gm
Sanjeevini Powder (available at www.Ishalife.com, or
any millet flour of your choice): 100 gm
Chocolate Chips: 75 gm
Dry Ginger powder: 2 tbsp
Baking soda: 1/2 tsp
Vanilla Essence: few drops
Salt: a pinch
All-purpose flour: 2 tbsp
Milk: 2 tbsp
Vegetable oil: 1/2 tsp
Baking powder: 1/2 tsp

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 MILLET GINGER
COOKIES RECIPE

METHOD:
1. Grease 2 baking sheets.
2. Cream the butter with sugar, vanilla essence, ginger powder,
baking soda. In a separate bowl, mix all-purpose flour, milk,
vegetable oil and baking powder.
3. Make a smooth paste and add to the above butter and sugar
mixture.
4. Sift whole wheat flour, Sanjeevani powder or millet flour, and
salt into the butter and sugar bowl and fold into the creamed
mixture.
5. Add the chocolate chips. Stir and mix them thoroughly.
6. Take a bit of the cookie dough and make a circle about 3/4 inch
in diameter with the palm of your hand, flatten and place on the
baking sheet.
7. Bake at 180 degree centigrade for 9 minutes.
8. Cool on the baking sheet for 20 minutes, then transfer to an air-
tight cookie jar.

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 PEANUT BUTTER
COOKIES
Makes 36 pieces

INGREDIENTS FOR COOKIES:

1 cup Butter
1 cup Peanut Butter (crunchy type or add ½ cup chopped
peanuts to ¾ cup smooth peanut butter)
1 cup Dark Brown Sugar/Jaggery
½ cup Yogurt
2 ½ cups Whole Wheat Flour
1 tsp. Baking Soda

INGREDIENTS FOR FROSTING:

½ cup Butter
1 cup Icing (powdered) Sugar
1 Lemon

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 PEANUT BUTTER
COOKIES

METHOD:
1. Cream the butter and sugar together until fluffy. In a
large bowl, mix the yogurt and baking soda. It will
bubble up!
2. Add the flour to the butter and yogurt mixtures.
3. Roll out the dough and cut out cookies. Bake at 180°C
for 15 minutes.
4. Let them cool before removing them from the cookie
sheet
5. .For the frosting, grate rind of 1 lemon and enough
lemon juice to make a spreadable frosting.
6. Cream the butter and sugar together until fluffy, add
the grated lemon rind and juice and combine gently.
7. Spread the frosting on the cookies.

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 RAGI
COOKIES
Makes 20 pieces

INGREDIENTS FOR COOKIES:

2/3 cup Ragi Flour
2/3 cup Whole Wheat Flour
½ cup Butter
½ cup Brown Sugar
1 tbsp. Yogurt
¼ tsp. Baking Powder
1 – 2 tsp. Freshly Ground Cardamom
1 tsp. Vanilla Extract

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 RAGI
COOKIES

METHOD:
1. Mix the flours and spread them in a flat baking pan.
2. Roast the flours in the pre-heated oven (180°C) shaking the
baking pan every few minutes, until toasted (6-7 minutes.)
Meanwhile, beat the butter and sugar until soft and creamy.
3. Dissolve the baking powder in the yogurt, then add the
spices.
4. Once the flour mixture is cooled, mix all the ingredients
together to form a ball. Divide the ball into 4 equal pieces.
5. From each piece form five balls. Place each one on a
greased cookie sheet (baking pan) and use a fork to flatten
each ball, making crossed lines on top.
6. Bake for 12 minutes at 180°C. Let the cookies cool before
removing.
7. Keep in an airtight tin for one day to let the flavors develop.

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 APPLE PIE

Prep time: 20 min

Cook time: 20 min
Total time: 1 hour 30 min

YIELD: 1 9" pie (8 servings)

Ingredients for Pie Crust:

Whole-wheat flour – ½ cup
All-purpose flour – ½ cup
Butter (chilled and diced) – ½ cup
Water – ¼ cup
Salt – ¼ teaspoon

Method for Pie Crust:

1. Mix the above five ingredients and make dough.
2. Wrap the dough in plastic film and refrigerate for a couple of
hours.
3. Now onto the second step.

Ingredients for the filling:

Whole-wheat flour – 2 tablespoons
Unsalted butter – ½ cup
Country sugar (powdered jaggery) – 1 cup
Apples – 5

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 APPLE
PIE

METHOD:
1. Melt the butter in a pan and add flour to form a paste.
2. Add water, sugar and let it boil for a few minutes on low heat.
3. Preheat the oven to 350 degree F or 175 degree C.
4. Take the dough from refrigerator and divide into two halves. Roll
out the dough into a circle, slightly bigger than the dimension of
the pie dish.
5. Line the pie dish with one of the rolled out dough.
6. Fill with peeled and sliced apples, slightly heaped.
7. For the top piecrust, you can either cover the whole pie or make a
lattice pattern. If you cover the whole pie with crust, make holes
here and there.
8. Pour the sugar and butter liquid over the crust.
9. Bake the pie for 20 minutes in the preheated oven.
10. Keep watching. After 15 minutes, the pie should begin to turn
slightly brown. Check whether the crust and the apples are done.
Then take it out and allow it to cool.
11. Cut into pieces after it cools down.

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 APPLE STREUSEL
PIE RECIPE

INGREDIENTS:

Crust:

1 ½ cup all purpose flour, plus extra for rolling

¼ teaspoon fine salt
115g cold unsalted butter, cut into small pieces
4 to 5 tablespoons ice water.

Filling:

6-7 cups sliced apples (cored and sliced in ¼ inch

slices, peeling optional)
3/4 cups sugar
1 teaspoon cinnamon

Streusel Topping:

1 cup flour
1/2 cup brown sugar
1/2 cup butter

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 APPLE STREUSEL
PIE RECIPE

METHOD:
Crust:

Combine the flour and salt for the crust in a large bowl and
stir briefly until the mixture is aerated. Using a food processor
or your fingers, mix the butter into the dry ingredients until
there are no more large pieces-smaller than pea-sized pieces
are ok.
Drizzle in 4 tablespoons of the ice water and mix just until the
dough comes together. Add the last tablespoon of ice water if
necessary, but don't over work the dough or it will become
tough.
Using a floured rolling pin, roll the dough out into a flat, even
circle on a floured piece of wax or parchment paper, until you
reach a diameter of approx. 11 inches. Gently place the crust
into an oiled 9-inch pie pan you can pick up the wax paper
and crust, flip over carefully, and lay it onto the plate. Crimp
the edges of the waxed paper on top and store in the fridge
until you see it or remove the paper and use it immediately.

Pie:

Mix the cinnamon and sugar. Toss the sliced apples in the
cinnamon-sugar mixture. Place the sugar-coated apples on
your pie crust. They should mound up above the edge of the
pie pan (apples cook down some).
Mix the streusel ingredients lightly until they come together in
crumbly pea-sized pieces you can use your fingers to mix.
Sprinkle the streusel topping over the apple mixture.
Set the pie pan on a baking sheet to catch any drips as it
cooks. Bake in a 200 degree Celsius oven for about 50
minutes. Check periodically and cover topping with a layer of
aluminum foil if it is browning too much. Let cool slightly
before cutting. Serve.

NOTE: You can use an equal amount of coconut oil instead of

butter. Ensure the coconut oil is in a solid-state (might need to
refrigerate it before beginning). Once the oil is combined into
the crust dough, the dough should not be kept in the fridge
before rolling it out, as it will become too hard to roll.

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 HEARTY SWEET
POTATO PIE

INGREDIENTS:
Sweet potatoes : 500 gm
Cabbage, finely sliced : ¼ cup
Mushrooms : ½ cup
Chickpeas (Kabuli chana) : ½ cup
Hard cheese, grated : ½ cup
Carrot, medium-sized, sliced : 1
Celery sticks, sliced; optional : 2
Tomatoes, ripe, de-seeded : 3
Fresh mint leaves, finely chopped : ¼ cup
Coriander leaves, roughly chopped : ½ cup
Bread slices : 3-4
Butter : 1 tbsp
Olive oil : 2 tbsp
Balsamic vinegar : 1 tbsp (or 1 tbsp white vinegar
with ¼ tsp sugar)
Lemon zest (grated lemon/lime peel): ½ lemon
(or 1 lime)
Black Pepper powder: 1 tbsp

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 HEARTY SWEET
POTATO PIE

METHOD:
1. Soak the chickpeas overnight. Pressure-cook them the next day
with a teaspoon of salt. Drain the chickpeas and keep aside 1
cup of the water/stock in which the chickpeas were cooked, for
later use.
2. Slowly toast the bread slices, cut them into small pieces, and
leave them out to dry. Coarsely powder the toast pieces in a
grinder to make bread crumbs and keep them aside.
3. Preheat the oven to 200°C.
4. Peel and chop the sweet potatoes into roughly 2 cm chunks. Boil
them in salt water for 10 to 15 minutes, or until tender. Drain the
water and leave the sweet potato chunks to dry. Then mash the
cooked sweet potatoes with the butter and a pinch of salt and
pepper until smooth; set aside.
5. Add the coriander powder with 1 tablespoon olive oil in a
medium-sized pan over medium heat. Then add the sliced
cabbage, carrots, and celery. Add half of the chopped green
coriander leaves. Cook these vegetables for around 5-7 minutes,
or until soft.
6. Meanwhile, roughly chop the mushrooms and tomatoes. Add to
the pan along with the vinegar. Cook for a few minutes, then
turn up the heat, and allow it to boil. Add the chickpeas and the
stock, and cook until slightly thickened. Add the remaining
coriander leaves and transfer the mixture to a large baking dish
(roughly 25 cm x 30 cm).
7. Spread the mashed potatoes over the top, using the back of a
spoon. Mix the grated cheese, lemon zest, breadcrumbs, and 1
tablespoon of olive oil. Sprinkle the mix over the mash, then
place it in the hot oven for around 10 minutes, or until
completely hot. Place under the grill (top heating element in the
oven) for a further 2 to 3 minutes, or until golden brown. Garnish
with finely chopped mint leaves and serve.

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 CHOCOLATE PEANUT
NO-BAKE PIE

INGREDIENTS:
Crust:

Walnuts or cashews (can also use ½ cup nuts and

½ cup oats): 1 cup
Pitted dates: 1 cup
Cocoa powder: 1 Tbsp.

Filling:

Roasted peanuts (unsalted): 1 cup

Bananas (3 large or 6 to 7 small): 300g
Vanilla extract: 2 tsp.Salt: 1/8 tsp.
Coconut oil (liquid) (50g): 1/4 cup
Cocoa powder: 2 Tbsps.
Honey or sweetener of your choice: 3-4 Tbsps.

Ganache Topping (Optional):

Coconut oil : 1 Tbsp.

Honey: 1 Tbsp.
Cocoa powder: 1 Tbsp.

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 CHOCOLATE PEANUT
NO-BAKE PIE

METHOD:
1. Grind crust ingredients together in a grinder, blender, or food
processor.
2. Spoon into a round dish (pie plate) approx. 7 to 8 inches in
diameter and press firmly to cover the bottom and sides of dish.
3. Grind the peanuts into a powder, then mix in the rest of the
filling ingredients and grind together until smooth.
4. Pour filling into the crust and spread to an even thickness.
5. Optionally, stir together ganache ingredients until smooth and
drizzle or spread over the pie.
6. Chill in freezer or refrigerator for minimum 2 hours to set. Thaw
for a few minutes before eating if desired.

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 SANJEEVINI BANANA
CAKE / MUFFINS

Isha Instant Sanjeevini powder is a multigrain health mix with whole

grains, lentils, groundnuts jaggery, and spices, available at
Ishalife.com, Amazon, and also can be bought from local Isha Life
stores of your city.

Made with 9 types of grains, nuts and lentils, delicious Sanjeevini

helps develop a healthy body and an active mind. Rich source of
Vitamin A and B12, Protein, Fibre, Folic Acid, Calcium, Iron,
Magnesium and complex carbohydrates with a low glycemic index.
Sanjeevini is suitable for all age groups and can be a complete meal
by itself.

INGREDIENTS:
1 medium Banana
¼ cup Coconut oil (or butter)
½ cup Yogurt/curd
¼ cup Sugar or jaggery
1 ½ cups Instant Sanjeevini powder
½ tsp. Baking powder
½ tsp. Sodium bicarbonate
Cinnamon powder (a pinch — optional)

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 SANJEEVINI BANANA
CAKE / MUFFINS

METHOD:
1. Blend banana, sugar, oil, and yogurt in a grinder for 5 minutes.
Pour the mixture into a bowl.
2. Mix baking powder, Sodium bicarbonate, Instant Sanjeevini
powder, and an optional pinch of cinnamon powder in a
separate bowl.
3. Gradually add this powder to the other ingredients, mixing
thoroughly to make sure there are no lumps.
4. Pour the mixture into a baking dish or muffin pan (makes 6
muffins).
5. Bake for 15 minutes at 200 • C. Test if the knife comes out clean;
otherwise bake for a few more minutes.

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 NO-BAKE BROWNIE

Splurge on your secret craving, guilt-free, with this no-bake,

vegan brownie recipe.

YIELD: Makes 16 brownies, each of 1.5 sq. inch

INGREDIENTS:
Walnuts: 3 cups
Dates, pitted: 16
Cocoa powder (100% will be better): 1.5 cup
Rock Salt: ½ tsp
Water: 1 tsp
Vanilla essence: ½ tsp
Dry grated coconut: ½ cup

METHOD:
1. Finely grind the walnuts in a food processor/blender. Add salt,
dates and mix until it starts to stick together.
2. Add cocoa powder, vanilla and water. It should now be mixed and
dough-like.
3. Place on a flat plate/baking tray and press down to a 1.5 inch
thickness. Sprinkle the dry grated coconut.
4. Place in the freezer for 10-15 minutes. Slice into 1.5 inch thick
squares.

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 CARROT CAKE

INGREDIENTS:
Frosting (Optional): Cake:

1 & 1/4th cup raw Cashwes 2 cups finely shredded carrots

1/2 cup thick Coconut milk 2 cup pitted dates
2 Tbsps. Lemon juice 2 & 1/2 cups raw walnuts
3 Tbsps. Honey 2 tsp. vanilla extract
1 tsp. Vanilla extract 1/4 tsp. salt
1 & 1/4 tsp. ground cinnamon
3/4 tsp. ground ginger
1 pinch nutmeg
1/2 cup desiccated coconut,
ground into fine powder
1/4 cup raisins (optional)

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 CARROT
CAKE

METHOD:
1. If you are making the frosting (optional), soak the cashews in hot
water for 30 minutes to 1 hour. Then rinse and drain. Add to a high-
speed blender or mixer along with coconut milk, lemon juice, honey,
and vanilla and blend on high until very creamy and smooth,
scraping the sides as needed. Cover and refrigerate to chill.
2. Using a box grater or mixer, grate or pulse the carrots and set
aside.
3. To a large food processor or mixer, add the potted dates and blend
until small bits remain or a ball forms. Remove and set aside.
4. To the food processor or mixer, add the walnuts, vanilla, salt, and
spices. Blend or pulse until a semi-fine meal is achieved. Then add
dates back in, along with shredded carrots, and pulse in one-second
measurements until a loose dough forms and the carrots are just
incorporated. Be careful not to over-blend. You are looking for a
pliable dough, not a puree.
5. Transfer mixture to a large mixing bowl. Add coconut flour and
raisins and stir to combine.
6. Prepare a 7-9 inches springform pan (or a large cake pan or an 8*8
baking dish with high edges) by adding parchment paper along the
bottom and sides. Then add the cake mixture, and spread and press
down evenly to pack. Use a flat-bottomed object, such as a drinking
glass, to help press everything into an even layer. (NOTE: You could
also scoop and roll these into balls to enjoy as cake bites!)
7. At this point, you can enjoy the cake by carefully lifting or sliding
the cake out of its pan. However, if adding the frosting, pour the
frosting on and tap out any air bubbles. Then place on a baking
sheet (to keep level) and freeze for 3-4 hours or until the frosting is
semi-firm to the touch.
8. To serve, make sure the cake is not fully frozen so it is soft enough
to cut (letting it thaw on the counter for 30 minutes should help).
Garnish with more nuts, raisins, or other desired toppings (all
optional). Use a hot knife to carefully cut out slices. Best enjoyed
slightly chilled (not frozen).

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 NO-BAKE CARROT
NUT CAKE

INGREDIENTS:
For the frosting (optional):

1 & 1/4 cup raw cashews

1/2 cup thick coconut milk
2 tablespoons lemon juice
3 tablespoons honey
1 teaspoon vanilla extract

For the cake:

2 cups finely shredded carrots

2 cups pitted dates
2 & 1/2 cups raw walnuts
2 teaspoons vanilla extract
1/4 teaspoon salt
1 & 1/4 teaspoons ground cinnamon
3/4 teaspoon ground ginger
1 pinch nutmeg
1/2 cup desiccated coconut, ground into a fine powder
1/4 cup raisins (optional)

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 NO-BAKE CARROT
NUT CAKE

METHOD:
1) If you are making the frosting (optional), soak the cashews in hot
water for 30 minutes to 1 hour. Then rinse and drain. Add to a high-
speed blender or mixer along with coconut milk, lemon juice, honey,
and vanilla and blend on high until very creamy and smooth,
scraping the sides as needed. Cover and refrigerate to chill.
2) Using a box grater or mixer, grate or pulse the carrots and set
aside.
3) To a large food processor or mixer, add the pitted dates and
blend until small bits remain or a ball forms. Remove and set aside.
4) To the food processor or mixer, add the walnuts, vanilla, salt, and
spices. Blend or pulse until a semi-fine meal is achieved. Then add
dates back in, along with shredded carrots, and pulse in one-second
measurements until a loose dough forms and the carrots are just
incorporated. Be careful not to over-blend. You are looking for a
pliable dough, not a purée.
5) Transfer mixture to a large mixing bowl. Add coconut flour and
raisins and stir to combine.
6) Prepare a 7- to 9-inch springform pan (or a large cake pan or an
8x8-baking dish with high edges) by adding parchment paper along
the bottom and sides. Then add the cake mixture, and spread and
press down evenly to pack. Use a flat-bottomed object, such as a
drinking glass, to help press everything into an even layer. (NOTE:
You could also scoop and roll these into balls to enjoy as cake
bites!)
7) At this point, you can enjoy the cake by carefully lifting or sliding
the cake out of its pan. However, if adding the frosting, pour the
frosting on and tap out any air bubbles. Then place on a baking
sheet (to keep level) and freeze for 3–4 hours or until the frosting is
semi-firm to the touch.
To serve, make sure the cake is not fully frozen so it is soft enough
to cut (letting it thaw on the counter for 30 minutes should help).
Garnish with more nuts, raisins, or other desired toppings (all
optional). Use a hot knife to carefully cut out slices. Best enjoyed
slightly chilled (not frozen).

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 NO BAKE MANGO
ALMOND TARTLETS

INGREDIENTS (YIELDS SIX TARTLETS):

1/3 cup salted butter
1/2 cup whole wheat flour
1/3 cup cocoa powder
1/2 cup finely ground jaggery/powdered sugar
500g raw almonds
2–3 Alphonso mangoes
Also needed: tartlet molds (If unavailable, use butter
paper and tin foil to create homemade molds.)

METHOD:
To prepare the mango pulp:

Cut and deseed the Alphonso mangoes, scooping out

the flesh with a spoon.
Lightly blend the mango flesh in a blender. Remove
excess liquid with a spoon and retain the smooth, thick,
yet juicy mango pulp.

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 NO BAKE MANGO ALMOND
TARTLETS

METHOD:
To prepare the almonds:

Blanch the raw almonds by putting them in a small pot of boiling

water for one minute.
Drain the almonds in a colander and then dry them with a clean,
dry cloth.
Use your fingers to gently squeeze the almonds and remove the
skin.
Add the almonds to a blender and grind coarsely, for
approximately 15–20 seconds.

To prepare the tartlet dough:

Heat a nonstick pan on low heat for a minute, then add in the
wheat flour. Stir continuously with a wooden spatula until the
flour starts to color a bit, after approximately 3–4 minutes.
Remove the flour from the pan and set aside.
Add room temperature butter and jaggery powder/sugar
powder into a mixing bowl. Whisk by hand or with an electric
mixer at medium speed until the butter mixture is pale yellow,
light, and fluffy.(If using jaggery, it is important to sift it first.)
Sift the flour and cocoa powder into the mixing bowl and mix
well with a whisk.
Set aside a little bit of the ground almonds for garnish. Add the
rest into the mixing bowl and combine well.
Heat a nonstick pan on low heat for a minute, then add in the
dough. Keep stirring continuously with a wooden spatula,
regularly breaking apart the dough and spreading it to ensure
that it cooks evenly. Cook until the almonds begin to give out a
nutty aroma, after approximately 5–7 minutes.
Remove the dough from the pan, separate it into six equal parts,
and put each part into a separate tart mold.

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 NO BAKE MANGO ALMOND
TARTLETS

METHOD:
Don’t have a tartlet mold? No problem. Fold a ten-inch piece of
tin foil lengthwise, keeping the folds about one inch wide. Then
staple the two ends together to form a circle. Put it on a sheet of
folded butter paper and your makeshift tartlet mold is ready!

To prepare the tartlets:

1. If you use the homemade tartlet molds, put a sheet of butter

paper on a nonstick pan on low flame. This will prevent the
bottom of the tartlets from burning. Add the tartlet molds
onto the pan.
2. Cook the tartlets until the dough begins to firm up, for
approximately 4–5 minutes. You can cook multiple tartlets on
the same pan.
3. When done, remove the molds from the pan and gently
remove the tartlet bases from the molds. Pipe in the mango
puree and garnish with coarsely ground almonds. Then
immediately put the tartlets in the refrigerator to firm up.
4. After 30 minutes of cooling, your tartlets are ready to serve.

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 DATE DELIGHT

Want to shake up your kids' breakfast? This date smoothie is quick to

make, energy-packed and healthy. Perfect for your kids before you
send them off to school.

INGREDIENTS:
Seedless Dates: 50 gm
Banana, sliced: 1
Coconut milk: 1 cup
Walnuts or any nuts of your choice: ¼ cup
Salt: a pinch

METHOD:
1. Blend the banana slices, seedless dates and salt.
2. Add the coconut milk and blend.
3. Add the walnuts and blend till smooth.
4. Serve with chopped nuts on top.

Tasty Tip: Add a pinch of cinnamon for extra taste!

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 DATE
DELIGHT

DID YOU KNOW?

Dates, the fruits derived from the date palm tree, are a wonderful
source of readymade energy owing to their high carbohydrates and
sugar content.

Nutritionally too they are packed with both fat and water soluble
vitamins and in addition have many minerals and salts like iron,
magnesium, manganese, zinc, copper, selenium, potassium, sodium and
calcium. They are an easily digestible source of fiber and prevent
constipation.

The vitamin content, especially the niacin or nicotinic acid fraction in it,
boosts the immunity of the intestines by increasing the population of
the protective and friendly gut bacteria and enhances their activity,
thus improving the resistance of the intestines against many gut-
related diseases.

Research also shows that regular intake of dates has a protective

action on the heart and may help prevent many abdominal cancers.

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 EGGLESS
CHOCOLATE CAKE
Makes 8 to 12 pieces

INGREDIENTS FOR THE CAKE:

½ cup cocoa 2 tsp. cinnamon
2 cups whole wheat flour ¾ cup vegetable oil
1 cup brown sugar 1 cup yogurt
1 ½ tsp. baking soda ½ cup raisins or chopped
1 ½ tsp. baking powder figs/walnuts (optional)

METHOD FOR FROSTING:

Melt 100 gm of bittersweet chocolate with ½ cup butter. Add 1
cup sifted powdered sugar or more if needed. Spread over the
cooled cake.

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 EGGLESS
CHOCOLATE CAKE

METHOD:
1. Sift together the cocoa, flour, baking soda, baking powder,
and cinnamon. Cream together the sugar and oil.
2. Add 1/3 of dry ingredients with half the yogurt and mix well.
3. Add the next third of dry ingredients with the remaining
yogurt and finally the last third of dry ingredients. Mix. Bake
in a greased and floured 10-inch loaf pan or an 8-inch
square baking pan for 20-25 minutes at 180°C.
4. Turn out onto a rack to cool. The frosting is optional.

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 AVOCADO PISTA
PUDDING

INGREDIENTS:
2 Ripe Avocados (butter fruits)
5 Tbsps. Pistachios - shelled
2 Tbsps. Honey (provides a nice, floral sweetness to the dish)
1 Tbsp. Sweet Lime (Mosambi) juice (prevents the avocado from
darkening and turning brown)
1/2 tsp. Rose water

METHOD:
1. Roughly chop the shelled Pistachios. Cut the Avocados in half,
lengthwise. Pop the seeds out. Score the avocado flesh in a grid
pattern and scoop the flesh from shell using a spoon.
2. Place the avocado flesh in mixer; blend until it begins to cream.
3. Add honey, sweet lime juice and rose water; blend until smooth.
Adjust the flavors as desired.
4. Transfer the pudding into a separate bowl for mixing. Using a
spatula or paddle spoon, fold in 2 tablespoons of the chopped
pistachios.
5. Spoon the mixture into serving cups. Garnish with the remaining 2
tablespoons of chopped pistachios. Optionally add whole mint
leaves, a slice of orange with zest, or edible rose petals as garnish.

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 CHOCOLATE
MOUSSE

INGREDIENTS:
1 large banana
1 avocado (ripe)
4 large, soft dates
2 tbsps. Honey
200ml coconut milk or cashew milk
2 tbsps. Chocolate powder
1 pinch of salt

METHOD:
1. Blend all the ingredients except the coconut milk or cashew
milk to a smooth consistency.
2. Then add the coconut or cashew milk and pulse the blender a
few times to incorporate air and make it light and fluffy.

TIP: To make cashew milk, grind 1/2 cup of cashews with 1 cup
of water until smooth.

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 BANANA SPLIT
ICE CREAM FEAST

INGREDIENTS:
500 g coconut milk in carton (refrigerated to
thicken the cream)
250 g cashew nuts (soaked overnight)
3 medium ripe bananas
1/2 cup Isha jaggery
1 tbsp of vanilla bean paste/vanilla essence
1 tsp sea salt

METHOD:
Blend everything together & split into 3 portions. (This
recipe will yield 10-12 scoops of ice cream)

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 INGREDIENTS & METHOD:

1 portion of creamy vegan ice cream

1 tbsp instant Isha Sanjeevani powder/2
tbsp of cooked Isha Sanjeevani porridge
Whisk everything until smooth
Pour into a tub/container
Freeze upto 4 hours

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 INGREDIENTS & METHOD:

1 portion of creamy vegan ice cream

1/4 red dragon fruit (blend into puree)
Whisk everything until smooth
Pour into a tub/container
Freeze upto 4 hours

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 INGREDIENTS & METHOD:

1 portion of creamy vegan ice cream

2 tbsp Cocoa
Whisk everything until smooth
Pour into a tub/container
Freeze upto 4 hours

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 BANANA SPLIT
ICE CREAM FEAST

TOPPINGS:
Bananas splits/slices
Cubes of red dragon fruit
Crushed roasted peanuts/pistachios

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 SUKKU
COFFEE

Enjoy a refreshing early morning drink without all the harmful

caffeine. Sukku Coffee is a hot non-caffeinated beverage that
offers an array of health benefits, from aiding digestion and
soothing a sore throat to relieving nausea, bloating and other
common ailments.

YIELD: Serves 4 (small teacups)

INGREDIENTS:
Ginger, slightly crushed: 2-inch long piece
Coriander seeds: 4 tsp
Palm jaggery to taste

METHOD:
1. Bring four cups of water to boil. Add the ginger and coriander
seeds; lower the heat and simmer for 3–4 minutes. Remove
from heat and strain.
2. Add the palm jaggery and stir until it dissolves. Serve hot!

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 NILAVEMBU
KASHAYAM

Sadhguru: “Right now, for all the police and medical personnel
operating our region around the Yoga Center, we are providing
what is called as Nilavembu Kashayam, which works very well. We
also distributed this across Tamil Nadu when the dengue fever was
on, and it made a big difference then.”

A herbal decoction made with potent herbs, Nilavembu Kashayam

is meant to help boost immunity and support the body's health.
Nilavembu Kashayam has been traditionally used in Siddha
medicine as a remedy for fever and for its ability to prevent
various infections. It can also be used to relieve body aches,
fatigue and headache.

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 NILAVEMBU
KASHAYAM

The herbal combination is made from natural herbs with medicinal

properties including Nilavembu (Green Chiretta), black pepper,
white sandalwood, dry ginger, vetiver (Khus), snake gourd, nut
grass, Vilamichai ver (root) and parpat.

This ancient Siddha medicine for curing viral infections finds its way
in modern-day research as well.

As part of Isha Foundation’s rural outreach work to combat COVID-

19, Nilavembu Kashayam is being prepared and distributed to all
nearby villages and small towns.

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 NILAVEMBU
KASHAYAM

Nilavembu Kashayam is an integral part of the diet at Isha Yoga

Center and is consumed before every meal, twice a day. The drink
can be ordered online at Isha Life and is sure to be available at
your local Siddha or Ayurvedic pharmacy.

METHOD:
1. Boil 5 gms (one tablespoon) of powder with 200 ml of water
until the decoction is reduced to 50 ml.
2. Since the taste of the decoction is bitter, we can add honey or
palm jaggery to it. Jaggery is optional, so add only if needed.

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 TURMERIC
TEA

INGREDIENTS:
1 cup water
1/4 tsp grated Ginger
1/8 tsp Black pepper powder
1 tsp Turmeric powder
1 tsp lime juice

METHOD:
1. Boil 1 cup of water.
2. Add 1/4 teaspoon grated ginger and boil for 5 minutes.
3. Turn off the stove and add 1/8 teaspoon of black pepper
powder.
4. Add 1 teaspoon of turmeric powder.
5. Mix well and strain.
6. Add 1 teaspoon of lime or lemon juice.

Tip: Sadhguru recommends taking it 5-6 times daily to

boost immunity.

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 GINGER-LEMON
TEA

Long-hailed for its medicinal, therapeutic and culinary benefits in

India, China and around the world, ginger continues to gain ground
as a root for well-being.

As the world’s most widely cultivated spice, ginger may also be the
world’s most versatile, evidence-based natural health remedy.
Numerous studies have been conducted on the medicinal benefits
of this wonder spice for over 100 health conditions. It has a long
history of use, and as a testimony to its numerous benefits, it
remains a component of more than 50% of all traditional herbal
remedies.

DID YOU KNOW?

The name "Ginger" has its origins in Sanskrit. The Sanskrit name
'Singabera' gave rise to Greek 'Zingiberi' and later generic name
Zingiber.

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 GINGER-LEMON
TEA

Below are some therapeutic benefits of Ginger:

Popular Digestive Aid: Settles stomach issues.

Therapy for nausea: Reduces motion sickness and more.
Powerful anti-inflammatory: Reduces joint pain and relieves
arthritis.
Provides Pain Relief: Soothes migraines and menstrual pain.
Anti-tumor properties: Successful in killing cancer cells.
Anti-diabetic compounds: Lowers blood sugar and increases
insulin release.
Heals the heart: Treats a variety of cardiovascular conditions.
Relieves respiratory disorders: Effective in treating asthma.
Immunity-booster: Reduces coughs and colds.
Potent Antioxidant: Slows down DNA damage.

This healthy tea recipe will leave you feeling fresh and invigorated,
without the side effects of caffeine.

INGREDIENTS:
4.5 cups of water
2-inch piece ginger
25 - 30 Tulsi (Holy Basil) leaves.
2 tsp of dried coriander seeds (optional).
1 tsp of lime juice and jaggery to taste.

METHOD:
1. Boil 4.5 cups of water in a saucepan.
2. As the water boils, crush a 2-inch piece of fresh ginger with
about 25 - 30 Tulsi (Holy Basil) leaves.
3. Add the paste to the boiling water, along with 2 tsp of dried
coriander seeds (optional).
4. Continue to boil for 2 - 3 minutes.
5. Strain the tea into cups and add 1 tsp of lime juice and jaggery
to taste. Serve hot!

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 THERAPEUTIC
GINGER BREWS

BREW #1: HELPS PURIFY THE BLOOD

1. Beat ginger and crush it to extract the juice. Leave the juice
for 15 minutes in a glass container.
2. Leave the sedimentation, and store the clear juice in a
refrigerator for 5-6 days.
3. Mix 2 tsp of this ginger juice with 2 tsp of honey, and consume
it every morning on an empty stomach.
4. It can be consumed for 48 days once every 6 months.

BREW #2: AIDS DIGESTIVE ISSUES

1. Wash fresh ginger and peel off the skin. Cut ginger into small
pieces, and soak it in honey in a wide-mouth glass bottle.
2. Cover the bottle mouth with a thin, white, cotton cloth, and
keep in the sun for 12 days.
3. Consume 2-4 pieces daily in the morning and evening to get
rid of any indigestion issues

BREW #3: REDUCES RISK OF COLDS

1. Mix 4 tsp of ginger juice, 4 tsp of honey and 2 tsp of lemon

juice in a cup of warm water, and consume. This is a great
remedy to reduce your susceptibility to colds.

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 HOME REMEDIES
FOR COMMON COLD

GINGER KASHAYAM
A good remedy for cold, asthma and problems related to indigestion.

Ingredients: Preparation:

4 teaspoons Ginger juice Mix the ginger juice with

4 teaspoons Honey honey, lemon juice and ¾
2 teaspoons Lemon juice cup of water.

KARPOORAVALLI & PEPPER

Fights common cold

Ingredients: Preparation:

7 leaves Karpooravalli Mix both ingredients and

(Anisochilus Carnosus/Ajwain) grind them together.
10 Black peppercorns

TULASI & PEPPER

Relieves cough and cold

Ingredients: Preparation:

10 Black peppercorns Mix both ingredients and

1 handful Tulasi (holy grind them together.
basil) leaves

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 HERBAL
CONCOCTION

This immunity boosting drink is a Time-Tested Recipe from

Sadhguru’s Grandmother!

Sadhguru: “When there are viral infections or influenza going

around, one simple thing is just to consume hot water with a little
bit of honey, a little bit of turmeric, and, if possible, some mint or
coriander. If you drink this every three hours, respiratory
infections will not happen to you because all these infections first
lodge themselves in your throat before going into the respiratory
tract. But if you drink these substances - warm water with honey,
turmeric, and coriander or mint - then it goes into the stomach
bag and there they cannot cause much damage to you.

“I know there are a whole lot of people who will say that there is
no scientific proof that this will work, but it worked wonderfully
well for my great-grandmother, my grandmother and for myself.
That is enough proof for me. It has worked wonderfully well for
generations of people.”

METHOD:
To hot water, add a little bit of honey, turmeric and mint or
coriander.

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 HOT LIME

Extremely simple to make and hugely beneficial, this three-

ingredient-drink is soothing as well as healthy. This recipe has
been around for many generations and is a well-known traditional
elixir. Studies have found that consumption of honey reduces both
cough severity and frequency in young children with respiratory
infections.

Lemons are an abundant source of Vitamin C and according to

established research, Vitamin C helps stimulate the production of
white blood cells that helps the body fight infections.

METHOD:
1. To 250 ml of hot water, add the juice of 1 lemon, 1 teaspoon of
honey and 2 tablespoons of jaggery/ palm jaggery/coconut
sugar.
2. Stir well and consume while still hot. It is best to drink this 3-5
times a day, at regular intervals.

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 EKADASHI: ALL YOU
NEED TO KNOW

Sadhguru: The human physiology goes through a cycle called a

mandala, approximately every 40 to 48 days. In this cycle, three
specific days, which may be different from person to person and
need not come with equal spacing, will arise when the body does not
demand food.
If you identify those days in your life and not give the body food –
because it is not asking – a lot of your health issues will be handled
by that simple pattern.

This cycle in the system is something that most people can identify if
they take away the nonsense of “so many calories, so much protein
and so much mineral should be eaten.” If they listen to the body,
these three days can be easily identified by most human beings. So it
was told that three times in those 48 days, you should not eat. This
was said because somebody observed his own system and from that
he expressed this. But then people did not have the awareness so
they fixed the Ekadashi for not eating. If you look, there are three
Ekadashis in 48 days. It goes well.

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 EKADASHI: ALL YOU
NEED TO KNOW

Sadhguru: The reason is because the planet itself is in a certain state

on that day, so if we keep our body light and available, our
awareness will turn inward. The possibility of opening the door within
is more on that day. If you have a full stomach, and you are unaware
and dull, you will not notice it.

So to stay alert and also to purify the body, you go without food on
that day – you ate dinner the previous day and the next thing you eat
is dinner on Ekadashi.

If you are unable to go without food – because your activity levels

are such and you do not have the sadhana to support you – you can
go on phalahara or fruit diet, which is light on the stomach so that
your inner doors will open. Forceful denial of food is not the point.
The point is to make everything into a conscious process. We do not
want to compulsively eat like this, we choose.

Amla (also known as Nellikai or Indian Gooseberry) is also very

helpful during Ekadashi. When you are fasting, just put a nellikai in
your mouth and keep chewing it to ward off hunger. Otherwise, when
you fast, your digestive juices will play and after some time, they will
build up. And if they spill over, you will puke. If you put puli into the
system – puli means sourness – it will settle. There is nothing better
than a nellikai for that purpose. This comes from a certain
understanding of the human system. Just one nellikai in your mouth
will keep you going for three to four hours without feeling hungry,
because it will keep the digestive juices down. Even with morning
sickness, nellikai helps.

If you’re unable to fast the entire day, you can have light juices like
Ashgourd Juice or Sanjeevani Kanji (refer to 'Soups, Juices, Porridges'
section of this book).

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 EKADASHI POST-FAST
DINNER RECIPES

Here are a few Ekadashi recipes that can make up your post-fast
dinner.

PAPAYA
3 medium-sized pieces

BROWN RICE KANJI

INGREDIENTS:
Brown rice – 1 cup
Green gram/Moong dal (with the skin on) – 1/3 cup
Salt – 1 tsp
Water – 3.5 cups

METHOD:
1. Mix all the ingredients in a pressure cooker and cook until
the brown rice is soft and turned to a porridge consistency.
2. Add more water if you need a lighter kanji.

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 TEMPERING
(TADKA)

Tempering is a unique technique in Indian cooking. Tempering

commonly known as Tadka or Thalipu or Thalidha Ulundhu
involves frying a few spices in hot oil (or Ghee) to release their
essential oils & bring out their full flavor and aroma. The hot fat
locks and retains the flavour of the spices and when this spice-
infused fat, is added to the dish it intensifies the flavour of the
dish multifold.

The tempering can either be done at the beginning or added to

the dish at the end. This depends on the dish being prepared. In
dishes like Sambhar, Poriyal and gravies (curries), it does not
matter when the tadka is done and it is usually at the beginning
for convenience purposes. But in dishes like Rasam, Kootu &
dhal, it has to be done at the end to get the flavour spot on.

The ingredients that go in the tempering vary greatly and

depend on the local spices used in the regional cuisine. For
example, cumin seeds are used a lot in North Indian cooking
whereas in the South it is more common to use mustard seeds.
Similarly, nigella seeds are common in the northeast Indian
cooking. Even though the ingredients differ, the purpose of
doing tadka is the same- to enhance the flavour of the dish.
Even a plain cooked dhal is divine when tempered with ghee and
cumin seeds!

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 TEMPERING /
TADKA

INGREDIENTS:
Oil / Ghee – 1 tbsp
Mustard seeds – 1 tsp
Channa Daal (split Chickpeas) – 1 tbsp
Urad daal (Dehusked Black Gram) – 1 tbsp
Curry Leaf– 10 leaves

These ingredients can be found in all Indian grocery stores.

METHOD:
1. Heat a small Pan and add Oil. When oil gets hot add Mustard
seeds and allow it to splatter.
2. Add Channa daal. Stir and toast the daal for couple of minutes.
3. Now add Urad daal, stir and toast for one minute.
4. When the daals are nicely toasted, turns golden and nice aroma
comes out, turn off the stove.
5. Add torn or finely chopped Curry leaves, and stir well.
Tempering is ready to use in your favorite recipes.

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 BLACK CHANA
SUNDAL

INGREDIENTS:
Black chana, soaked overnight – 2 cups
Tempering (Tadka/Thalimpu/Thalidha Ulundhu) – 4 tsp
Salt – 1 tsp
Water – 4 cups of water
Grated coconut, fresh – 3 tbsp

METHOD:
1. Pressure cook black chana, salt, and water until the chana is
cooked.
2. Add the tempering and fresh grated coconut to the cooked
chana.

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 BEANS-CARROT-
CABBAGE PORIYAL

INGREDIENTS:
Beans, sliced – ½ cup
Carrots, sliced – ½ cup
Cabbage, sliced – ½ cup
Tempering (Tadka/Thalimpu/Thalidha Ulundhu) – 4 tsp
Salt – 1 tsp
Grated coconut, fresh – 4 tbsp

METHOD:
1. Cook the vegetables.
2. Add the tempering and freshly grated coconut to the cooked
vegetables.

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 TOOR DAL
CHUTNEY

INGREDIENTS:
Toor dal – 1 cup
Black mustard seeds – 2 tsp
Tamarind paste – 3 tsp
Tempering (Tadka/Thalimpu/Thalidha Ulundhu) – 4 tsp
Dried Red Chillies – 4
Ginger, sliced – 1-inch thick piece
Groundnut oil – 1/4 cup
Salt – 1.5 tsp

METHOD:
1. Heat oil on medium heat and add the toor dal, then mustard
seeds and dry red chillies. Roast for 5 minutes and let them cool.
2. In a blender, add the roasted toor dal, mustard seeds, and dry
chilies along with the rest of the ingredients. Blend until a smooth
paste is formed.

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 EKADASHI: ALL YOU NEED
TO KNOW & MORE!

To explore more in-depth insights on Ekadashi, you can also check

out our Ekadashi Playlist on Yogire's YouTube channel:

WWW.YOUTUBE.COM/YOGIRE

www.yogire.com/aahar 337
 AGNI
SERIES

Agni series - Inspired by Sadhguru's piercing insights, we are happy

to present a series of practical and profound initiatives that you
can implement to bring an element of Yogi in you!

You can now watch this Agni Playlist on Yogire's YouTube channel:

WWW.YOUTUBE.COM/YOGIRE

www.yogire.com/aahar 338
 AGNI
SERIES

Explore more episodes of the Agni Playlist on

Yogire's YouTube channel:

WWW.YOUTUBE.COM/YOGIRE

www.yogire.com/aahar 339
 AGNI
SERIES

Explore more episodes of the Agni Playlist on

Yogire's YouTube channel:

WWW.YOUTUBE.COM/YOGIRE

www.yogire.com/aahar 340
 AGNI
SERIES

Explore more episodes of the Agni Playlist on

Yogire's YouTube channel:

WWW.YOUTUBE.COM/YOGIRE

www.yogire.com/aahar 341
 AGNI
SERIES

Explore more episodes of the Agni Playlist on

Yogire's YouTube channel:

WWW.YOUTUBE.COM/YOGIRE

www.yogire.com/aahar 342
And that's a wrap! We hope this
compilation helps you to explore
healthy meals without compromising on
taste.

www.yogire.com/aahar