Yogapoint Recipe Book

Recipes from the Ashram Kitchen

Written by Kate Woodworth (Sannyasi Bhaktiratna) & Pournima Mandlik (Rishi Dharmasheela)

Dedicated to Swami Niranjanananda Saraswati

Contents
The Yogic Diet Common Ingredients Breakfast Soups Lentil Dishes Vegetable Dishes Salads Rice Breads Chutney, Pickles & Masalas Sweets Drinks Miscellaneous Menu Suggestions

The Yogic Diet

Thereisanaturalinstinctwithinallofustofollowahealthybalanceddiet.Deepdowninsidewe knowwhatisgoodandwhatisnotgoodforusbutwechosetoignorethebodyandmind.Regular practiceofyogahelpstostimulatethesenaturalinstincts.Yogachangesthehabitsandisaprocessof normalization. Thepurposeoffoodshouldbelookedatbeforechoosingwhattoeat.Whydoweneedtoeat? Togiveenergytothebodyandmind,increasetheresistancepowerofthebodyandtodevelopthe mind.Freshfoodgiveslightness,happiness,joyfulnessandincreasesintelligence.Thefoodshouldbe suitableforthemind,body,intelligenceandsoul. Therearenospecialdietaryrulesforasanapractitionersalthoughtherearemany recommendationswiththemainonesbeingtoeatnaturalfoodsandeatinmoderation.Yogaadvisesa vegetariandiet,particularlyasitispreparationforthehigherformsofyoga.Vegetarianismhasbeen foundtopromoteinnercalmnessandharmonybetweenthebodyandmind,whilsteatingmeathas beenlinkedwithinnertension,anger,disharmonyandanincreaseindesires.Vegetarianismisthebasis ofasattwicdiet. Ayogicdietideallyfollowsasattwicorpurefooddiet.Abalanceoffreshfruit,vegetables, cookedwholegrains,milk,legumes,nutsandseeds,usingacombinationofbothrawandcookedfoods. Thesefoodsincreasesattwainthebodybecausetheyarelight,simpleandsupplyallthenecessary nutrients.Theyincreaseourphysicalandmentalvitalitymakingiteasiertoexperienceclarity,lightness andpeaceofmind.Rajasicfoodsarepreparedwithmuchoilandspice.Theycreateheavinessand restlessnessinthemind.Meatandfishareclassifiedunderthese.Onionandgarlicarealsounderthis groupastheyincreasedesire.Tamasicfoodsarefoodsthatareoldandstale.Theylowertheenergyand causelaziness.Theyincludefoodsthatarenotcookedproperlyorchewedwellandprocessedfoods. Stale,processedandfrozenfoodshavelosttheirpranicenergy.Ifwetrytoeatonlysattwicfoodsas muchaspossiblewecanslowlychangethebodychemistry,renewingthedigestivesystemandtaking awayanystrain.Ideallyweshouldeatfoodsthattakeminimumenergytodigest,sothattheremaining energycanbeusedformoreproductiveuses. Wheneatingitisimportanttofillthestomachhalffullwithfood.Aquartershouldbeleftfor waterorliquids.Thelastquartershouldbeleftemptyfordigestiontotakeplace.Thisspaceisnecessary forthestomachtochurnthefoodwiththedigestivejuices.ItisalsosaidinHinduculturethatthislast quartershouldbeleftforLordShiva. Eattosatisfyhungerwithoutgettinganyfeelingsofheavinessorlaziness.Itissaidthatyou shouldeatonlywhatisneeded.Tofindouthowmuchyouneedtoeatdoanexperiment.Onetimeeat untilyouhaveafeelingoffullness,beingawareofhowmuchyouareeating.Fromtherehalfthe amountoffood,thisisyourrequirement.Thereshouldbeenoughspaceinthestomachsothatif somebodyaskedyoutoeatamealwiththemafteryouhadalreadyfinishedyourmealyoucoulddoit withoutanyilleffects. Thetimingofmealsshouldbefixed.Inthiswaythebodybeginstoreleasedigestivesecretions atacertaintime.Itisimportantnottoskipmealssothatthebodydoesntkeepgoingintopanicmode

anddecidetostoreexcessfat.Changethedietaccordingtotheseasons.Donteatimportedfoods. Alwaystrytoeatwhatislocalandfresh.Ifyouknowyourdosha/prakritithenmakeyourfoodchoices accordingly.Donteatwhennegative,angryordepressed.Howyouarethinkingeffectsyourdigestion. Youshouldonlyeatwhenyouarehappyandpeaceful.Whenyoueatfocus,feelandappreciateevery mouthful,eatingslowlyandbeingthankfulforthefoodthathasbeengiventoyou.Remember,eatto live,dontlivetoeat. Wemuststartwiththebasics,theessentialsforoursurvival,ifwewishtoachieveanythingin yoga.Dietandfoodareamongthese.Wecanonlyreallybegintolivethefullyogiclifestylewhenwe havegonethroughthefirstlayersofourneeds,desires,intuitionsandinstincts,preparingusforthe physical,mental,psychicandspirituallevels. Thedigestivesystemisoneofthemostimportantsystemsinthebodyandlinksalltheother systemstogether.Apoordigestivesystemisthecoreproblemtomanyhealthconditions.Itisaffected notjustbywhatweeatbutalsobyouremotions.Anawarenessofthedigestiveprocessesandthe choiceswemakeineatingcanhelptoachievebothphysicalandmentalbalance,bringingpeaceand wellbeing.

Com Ing mmon gredients

Lentils & B L Beans

Chhole Chick Peas e

Toor Dal Masoor D Red Lentils Dal

Chana Dal ( (Halved Chick P - Roasted Peas)

Mung Dal Mung beans, split, with skin hout

Chawli Black Eye Beans

Urid Dal

Mung Split Mung Beans, split, with skin

Mutki/Moth Da al

Mung Bean whole, ns with skin h

Beans Soya B

Rajma Kidn ney Beans

Borlotti Beans B

dientscanbe eboughtinasupermarke et,ifnotinanIndianorA Asianfoodst tore.Ifyou Mostingred getaningred dientdontw worry.Youca aneithersub bstituteitorleaveitout.Mostofthe espices cannotg

belowareusednoto onlyforflavo orbutalsoto oimprovedi igestionofth hefoodsand dtopreventgases.Many y iesthatcanb beusedtotr reatvarioushealthprobl lems. ofthemhavemanyotherqualiti

Ajwain - Owa digestionplu usforanycoughor Veryusefulforthed problems.Itisusefulforasthmaticsa andfor mucusp removin ngspasmodic cpains.

Asafoetida Hing f Improvesdigestionofbeansinparticular, es speciallywhe enputintothepanasth hebeansare boiling.Itha asasulfurics smellandiso oftenused ins steadofonio onandgarlic.

Bay L Leaves - Tamal Pa atra UsedinIndiaand dalsoItaliandishes.They yare s,skin usefulformuscularpainaswellasarthritis ns,coughandcolds. condition

Cardamon Veldoda Usedinboth hsavouryandsweetdish hes.Green ardamomist themostcom mmon.Black kcardamom ca sh houldonlybe eusedforsa avourydishes sandonlyif specifiedint s therecipe.

Chilli Mirchi dinmoderat tioninyogicfood.Improves Used circulat tionandpre eventscough hsandcolds.Gives strengt thtothemu uscles.

Cinnamon Dalchini Usedforsavo ouryandswe eetdishes.Im mprovesthe circulation,w c warmsthebo odyandprev ventscolds.

 Cloves - Lavang Usedfo orsweetand dsavourydis shes.Itwarm msthe bodyandis susefulforto oothache.

Coconut - Narial Acomplete efood,usedtoremovethirstand hunger.Fresh h hisbestbutifnotavailabledriedis ok.Thewat terworkslikesalinefort thebody.

C Coriander - Dhane e These eeds,rootan ndleavesare eused.Thele eaves shouldbeputintot thefoodtow wardsoratth heend kingtoprese ervetheirflavour.Itmain ntains ofcook thetemp peratureofth hebody.

Cumin - Jeera Usefulforremovingheat U tinthebody y.Theycan r removenaus sea,preventcoldsandbe eusedasa generaltonicf forthebody. .

Curry Leaves - Kari Lim y mba Usedin nbasicspicymixandalso oblendedindrinks andchutney.Theyareusedfornauseaa and miting,forth hekidneysan ndfortheha air. vom

Fennel - Ba adishop Usedinmealsandalsoeatenafterwith hthebenefit t offreshening o gthebreath. .Improvesin ntelligence.

Fenugreek - Methii Thesee edsandleave esareused.Usefulforth hehair, diabete esasabitter rtonic.

Ginger - Ale Usedinsw weetandsav vourydishes. .Ithasa warmingeffectonthebody,usefulfo w orcoldsand manydigestiveproblems. m

Jagge ery/Raw Sugar - G Gul Natural, ,unprocesse edsugarthat thasahighlevelof iron.Removesco olds.

Mint - Pudina Th heleavesare eoftenusedinchutneysandcanbe usedinsalads sanddrinks. .Minthasac coolingand cleansinge effectandisusefulforth heheart.

Mustard - Moori M War rmingandus sedforpaina andrespirato ory problems.Thereareyellow,b blackandbro own dseeds.Brow wnandblack karenormallyused mustard inIndia aandareinte erchangeable e.Theyneed dtobe friedsotheypopbeforeeating.

Peanuts - Sh hengdana oastedpean nutsorgroun ndpeanutsarenormally Ro used.Give esprotein,oilandextraf flavour.

 Pepp - Black Kali M per Miri Warm mingandcan nbeaddedd duringandafter cooking.Wholepe eppercornsa areoftenuse edin andthepow wderorcrackedpepperis sused pulaoa forma anyotherdis shes.

Salt - M Meeth Im mprovesthet tasteoffood ds.Usedforr rehydration. Th hereisrocks saltandseasalt.Weuse ebothwhite sal ltandblacks salt,whichis sapinkcolou ur.Theblack k salthasasulf s furicsmell.

Ta amarind - Chincha a Usedas sasouringagent.Soakth hetamarindinhot waterf first.Thepulpwillsepara atefromtheseeds and dhardparts.Goodsource eofVitaminC.

Turmeric - Halada Usedincookingbutalsof U forskinprob blems,asan a antiinflamm matoryandan ntiseptic,aswellasfor liverpro oblems.Bitte erinlargerd doses.

Notes All recipes, except the d drinks serve two people a t approximate based on the serving size at the ely, n are person for a s standard gla or for two small glass Indian ass o ses, ashram. Driink recipes a for one p style.

Breakfast

Cracked Wheat with Vegetables

Dalia Upma

1cupcrackedwheat/dalia 2cupwater 2tspoil 1/2tspmustardseeds 1/2tspcuminseeds tspturmeric 2pinchasafoetida 810curryleaves tspcorianderpowder 1tspgratedginger 11/2cupsvegetableschoppedegpotato,carrot,cabbage,cauliflower,tomato Lemonjuice Freshcorianderleaveschopped, Freshgratedcoconut
Sugar, salt

1. Roastthewheatinapanfor10to15minutestillitturnspinkishbrownthenremoveitfromthe pan. 2. Heattheoilandthenaddmustardseeds.Whentheypopaddthecuminseeds,turmeric, asafoetida,curryleaves,gingerandcorianderpowder. 3. Addthechoppedvegetables.Somemayneedtobeaddedfirstiftheytakelongertocook.Add alittlewatersotheydonotstick. 4. Whenthevegetablesarehalfcookedaddtheremainingwaterandwheat.Coverandcookfor 10minutes. 5. Removethelidandfryfor2to3minutes. 6. Addsugarandsalttotastepluslemonjuice,corianderleavesandfreshcoconut.

Flattened Rice with Carrot, Tomato, Pomegranate and Peanut

Dadpe Pohe

1. 2. 3. 4. 5.

1cupPohethin 1cucumber 1tomato 1carrot 1smallgreenpepper 1tspoil 1/4tspmustardseeds 1/4tspcuminseeds 3pinchesturmeric 1pinchasafoetida 56curryleaves Freshcorianderleaveschopped Saltandsugartotaste Lemonjuice Optional:Anyfruitssuchaspomegranate,shreddedfreshcoconut,peanuts,grapes Washpoheanddrain. Grateallvegetablesandchopthetomatoes Mixpoheandallvegetables. Heattheoilseparately.Addthemustardseeds.Whentheypopaddthecumin,turmeric, asafoetidaandcurryleaves.Addthistothepoheandmixwell. Addsaltandsugartotasteandanyotheroptionalingredients,pluscorianderandlemon.

Flattened Rice with Green Pepper, Potato andCoconut

Phodniche Pohe
1/2cupthickpoheflattenedrice 1cupwater 1tspoil 1/4tspmustardseeds 1/4tspcuminseeds 3pinchesturmeric 1pinchasafoetida 56curryleaves Handfulpeanutsoptional 11/2cupsvegetableschoppedegpotato,carrot,cabbage,cauliflower,tomato Sugarandsalttotaste Freshgratedcoconut(driedisokiffreshisnotavailable) Lemonjuice Freshcorianderleaveschopped

1. Clean the pohe and add water. Drain and leave for 5 mins. 2. Meanwhile heat the oil and add the mustard seeds. When they pop add the cumin, then the turmeric, asafoetida, curry leaves and peanuts. Be careful not to burn the peanuts. 3. Add the vegetables plus sugar and salt to taste. Cover and let them steam till cooked, stirring occasionally. 4. Add pohe, stir and cover for another 5-7 mins. 5. Serve with coriander leaves, fresh coconut and lemon juice.

Flattened Rice with Puffed Millet,

Dahi Kala

Pomegranate and Yogurt

2 cups thin pohe (flattened rice) 1 cup puffed millet or rice 1 cup thick buttermilk (very thin yogurt) 1/2 cup pomegranate pieces 5 - 6 curry leaves 1/2 teaspoon mustard seeds 1/2 teaspoon cumin seeds 1/8 teaspoon asafoetida 5 teaspoons oil Sugar to taste Salt to taste Fresh or dried coconut - shredded Fresh coriander leaves

1.Heatoilandaddmustardseeds. 2.Whentheypopaddthecuminseeds,asafoetidaandcurryleaves. 3.Inalargebowlplacethepohe.Combineitwiththeoilspicemix,sugarandsalt. 4.Whenithascooledmixtheyogurt,corianderandcoconutwiththepohe. 5.Servewithcorianderandcoconutifdesired.

Noodles with Vegetables

Shevaya Upma

1 cup vermicelli roasted to brownish pink colour 2 cups water 2 tsp oil 1/2 tsp mustard seeds 1/2 tsp cumin seeds tsp turmeric 2 pinch asafoetida 8-10 curry leaves 1 tsp grated ginger 2 cup vegetables - chopped and par boiled, such as potato, carrot and pumpkin 2 tomatoes chopped 1 cucumber chopped Sugar and salt to taste Fresh coriander leaves chopped Fresh coconut if available

1.Heatsomeoilthenaddmustard seeds. 2.Whenthemustardseedspopadd cuminseeds,crushedgingerandcurry leaves.Fryfor30seconds. 3.Addcookedvegetables,chopped tomatoandcucumber.Fryforafew minutes. 4.Addthewaterandalittlesugarand salt.Whenthewaterboilsaddbroken,oneinchpiecesofvermicelli.Cookfor15minutes,covered,until thenoodlesaresoftandthewaterhasevaporated. 5.Addchoppedcorianderleavesandcoconut.

Potato Cubed
Batata
3mediumsizedpotatoes rawandcutinto1cmcubes tspcuminseeds 1Tbspoil Salttotaste Peanutswhole2tsporto taste 2pinchasafoetida Freshcorianderleaves 1. Heatthepanandaddtheoil. Whenitshotaddthecuminseeds thenthepotato.Fryforafew minutesthencoverforafewmore minutes. 2. Whenhalfcookedaddthe asafoetidaandsaltandcookfora fewmoreminutesuntilthepotatois cooked. 3. Garnishwithcoriander. Tomakeithealthier decreasetheoilandaddalittle waterwhencookingthepotatoes.

Potato Grated
Batata Kis

3mediumsizedpotatoesgrated 3tablespoonoil teaspoonmustardseeds, tspcuminseeds 1pinchasafoetida 56curryleaves Peanutswholeorpowder Salttotaste 2tablespoonscorianderleaves 2tablespoonsfreshgratedcoconutoptional 1. Heatoilandaddmustardseeds,whenthemustardseedspopaddcumin,asafoetidaand curryleaves. 2. Addthegratedpotato,peanutsandsalt.Stir,coverandleavetosteamuntilthepotatois cooked. 3. Addcoconutandcoriander.

Puffed Rice with Peas, Potato and Green Pepper Murmare

2cupsmurmarepuffed ricewashed 1potatochopped 1greenpeppersliced 1/3cupgreenpeas 1tspoil tspcuminseeds 56curryleaves 2tsppeanutswhole tspgingergrated Sugarandsalttotaste Freshcorianderleaves 1. Heattheoilandaddthe cumin,curryleavesandpeanuts. 2. Addthegingerand potato.Fryforaminutethenadd alittlewaterandcookfor34 minutes. 3. Addthegreenpepper, peasandcontinuetocookuntil thepotatoissoft. 4. Addthemurmare,sugar andsalt.Coverandcookfora fewmoreminutes. 5. Addcoriander.

Semolina with Vegetables Rava Upma

cupsemolina 1cupwater 2tspoil

1/4 tsp mustard seeds 1/4 tsp cumin seeds 1 pinch asafoetida 5-6 curry leaves tsp grated ginger tsp coriander powder tsp cumin powder Salt to taste

1. 2. 3. 4. 5.

12tomatoescancookoreatrawontheside 1cuppotatoes,cabbage,cauliflower,carrotsetc Freshcoconut Freshcorianderleaves Dryroastthesemolinainapanfor10to15minutestillitturnspinkishbrown.Removefromthe pan. Heattheoilandaddthemustardseeds.Whentheypopaddthecumin,asafoetida,curryleaves, ginger,corianderpowderandcuminpowder.Addvegetablesandhalfcook. Addtheroastedsemolina,saltandwater.Bringtoboil,coverandsimmerfor10minutes. Uncoverandfryfor2to3minutes. Addfreshcoconuttotasteandcorianderleaves.

Sprouted Mung Beans with Dates, Tomato, Pomegranate and Peanuts

Arogya Bhel

1 cup sprouted mung beans or any other sprouted beans. 8 pieces dates - soaked for one hour cup pomegranate pieces 1 -2 tomato chopped 1 Tbsp peanuts - soaked overnight. tsp cumin powder or chat masala - optional Salt and sugar to taste Chopped fresh coriander leaves Grated fresh coconut. 1. Combine the sprouts, dates, pomegranate, tomato, peanuts and a little salt to taste. 2. Garnish with coriander leaves and coconut. Sprinkle cumin powder or chat masala if desired.

Soups

Beetroot Soup
Beet Saar

1. Boilthebeetrootthenpeel. 2. Blendwiththewaterandfilterifdesired. 3. Boilthemixturethenaddtheremainingingredientsandserve. 1largebeetroot 1cupwater 2pinchcuminpowder 2pinchpepper 1pinchcinnamon 4pinchsalt Squeezeoflemon tspghee

Buttermilk & Chick Pea Soup

Kadhi

3cupsbuttermilk(Indianstylenottheheavywesternstyleseemiscellaneous) 1/2cupchickpeaflour 56curryleaves 2cloves 1/8tspturmeric 1/4tspcumin tspasafoetida 1tspgratedginger Salttotaste 1.Mixtogetherthebuttermilkandchickpeaflourtilltherearenolumps. 2.Heattheoilandaddcumin,asafoetida,curryleaves,clovesandturmeric. 3.Addgingerandsaltandcookforaminute. 4.Addthespicemixturetothebuttermilkandchickpeamixture.Overamediumheatcookthesoup. Whenthesoupstartstoriseandboilthesoupisready.

Carrot Soup
Gajar Saar

1. 2. 3. 4. 5.

2cupscarrotspeeledandchopped Water Saltandsugartotaste Pinchnutmeg tspbutterorgheeoptional 2tspyogurtoptional Blackpeppertotaste Chivestogarnishoptional Placethecarrotsinapotandcoverwithwater.Boiluntilthecarrotsaresoft. Coolslightlythenblendthecarrotsandwatertogethertillsmooth. Addmorewaterafterblendingifathinnersoupisdesired. Addsugar,salt,nutmeg,pepperandbutter.Bringtotheboil. Servewithyogurtifdesiredandafewchoppedchives.

Mixed Dal Soup

Amati

1/2cupdal(mung,toor,urid,chickpea,redlentils) 1cupswater tspturmeric 1tspoil tspmustardseeds tspcuminseeds 56curryleaves tspgingergrated tspcorianderpowder Pinchasafoetida 1tomatochopped Freshgratedcoconutoptional Saltandjaggery/brownsugartotaste Freshcoriander

1. Placewateranddalinalargepotorpressurecookerandaddturmeric.Bringtotheboiland cookuntilthedalissoft. 2. Inaseparatepanheattheoil,addthemustardseeds,thencuminseeds,curryleaves,ginger, corianderpowderandasafoetida.Addthetomatoandfryfor5minutes. 3. Addthetomatomixturetothedal.Addcoconut,saltandjaggerytotaste. 4. Garnishwithfreshcorianderandcoconut.

Mung Dal Soup

Mung Dal Varan
1. 2. 1/2cupmungbeans 56curryleaves 1Tbspcoconut 11/2cupswater 2tspoil tspcumin tspmustardseeds tspturmeric Salttotaste Corianderleaves Freshcoconut Steamthemungbeansin apressurecookerorboil. Heattheoilandaddthe mustardseeds.When theypopaddcumin seeds,asafoetidaand curryleaves. Addthemungbeans,turmeric,waterandcookfortenmoreminutes. Addsalt,corianderandcoconut. Optionalcanaddchoppedtomatoes.

3. 4.

Pumpkin Soup
Lal Bopla Saar

1. 2. 3. 4. 5. Inapotplacethepumpkinandcoverwithwater.Boiluntilthepumpkinissoft. Blendthepumpkinandwatertogetheruntilsmooth. Addmorewaterifathinnersoupisrequired. Addallspicesandbringtoboil. Servewithbutter,yogurtand/orchivesifdesired. 1cuppumpkinchopped Water 4pinchroastedcuminpowder 2pinchblackpepper 1pinchcinnamonpowder 4pinchsalt tspbutterorgheeoptional Yogurtoptional Chivesoptional

Tomato S T Soup
Tomato S Saar

1. 2. 3. 4. 6 tomatoes (ripe and m medium size) ) 1/4 tsp cumin seeds 1/4 tsp asafo oetida 1 Tbsp jaggery 2 Tbsp coco onut fresh or dried 5-6 curry leaves 1 tsp oil Salt to taste e Coriander le eaves

Boil the tom matoes whole for ten min e nutes. Strain, keep ping the wate and blend the tomato er, oes. Heat oil then add cumin asafoetida and curry le n n, eaves. Add tomatoe and one c es cup of the re eserved wate If a thick or thinner soup is req er. ker quired then adjust the a amount of wa ater. Boil for ten minute r es. 5. Add jaggery coconut, s y, salt and coria ander.

WhitePumpkin Soup
Dudhi Bopla Saar

1. 2. 3. 4. 5. 1 medium size white pumpkin, also known as gourd tsp cumin seeds 5-6 curry leaves Fresh coriander leaves Salt and sugar to taste Coconut to taste Boil the gourd then blend to a liquid. Mix the gourd pulp and water (saved from boiling) to the thickness desired. Add cumin seeds and curry leaves. Add sugar and salt to taste. Bring to the boil. Garnish with fresh coriander leaves and coconut.

Whole Mung Soup

Mung Saar
1. 2. 3. 4. cupmungbeans,whole 1cupwater tspcuminpowder 46dropsoflemon tspbutter/gheeoptional Salttotaste Soakthemungbeansovernightorfor10hours. Boilthemungbeansinthewaterorinapressurecooker(2whistles)tillsoft. Blendmungbeansandwatertogetheruntilsmooth.Bringtotheboil. Addlemon,cuminpowder,butter/gheeandsalt.

Lentil Dishes

Black Eye Bean Curry

Chawli Usal

1. 2. 3. 4. 5.

cupblackeyebeans,sproutedifpossible 2cupswater 1tspoil tspmustardseeds tspcuminseeds tspasafoetida 1tspgratedginger 56curryleaves tspturmeric tspcorianderpowder 2tomatoeschopped 12tbs.roastedpeanutpowder Freshcorianderleaves Freshcoconutgrated Sugarandsalttotaste Soakthebeansinwaterfor68hoursorovernight.Cookthebeansinapressurecookerorboil inapot. Heattheoilandaddthemustardseeds.Whentheypopaddthecuminseeds,asafoetida,ginger, curryleaves,turmericandcorianderpowder. Addroastedpeanutpowderandtomatoes. Addthebeansandwater.Continuestirringoccasionallyuntilthoroughlycooked.Addmore waterifnecessary. Addsugarandsalttotaste,garnishwithcorianderleavesandcoconut.

Ch Pea C hick Curry

Chhole e

1cupchickp peas(soaked dovernighta andboiledor ronecancookedchickpe eas) 2cupstoma atoeschopp ped 1tspgratedginger 1tspcuminseeds 4pinchesas safoetida 1pinchblackpepperpowder 1pinchcinnamonpowder Salttotaste 2cupswater 1tsppeanut toil Corianderle eaves Freshcoconutgrated

1. Heatoilinth hepan,addcuminseeds sandginger.Fryfor30se econdsandt thenaddthetomato. e 2. Addblackpe epper,asafoetida,cinnam monandsalt t.Cookfor5minutes. 3. Addwatera andchickpea as.Bringtob boilandsimm merfor10m minutes. 4. Garnishwith hcorianderleavesandco oconut. Opti ional:Ifyouwanttothic ckenthecurr rymashsomeofthechic ckpeas.

Kidney Bean Curry

Rajma Saar

1cuprajma/kidneybeans(soakedovernightandboiled,oronecancookedbeans) 2cupstomatoeschopped 1tspgratedginger 1/2tspcuminseeds 4pinchasafoetida 1pinchblackpepperpowder 1pinchcinnamonpowder Sugarandsalttotaste 2cupswater 2tspoil 2parboiledpotatoeschoppedintolargepieces Corianderleaves Freshcoconutgrated 1. Heatoilinthepan,addcuminseedsandginger.Fryfor30secondsandthenaddthe tomato. 2. Addblackpepper,asafoetida,cinnamonandsalt.Cookfor5minutes. 3. Addwater,kidneybeansandpotatopieces.Bringtoboil,coverandsimmerfor10minutes. 4. Garnishwithcorianderleavesandcoconut.

Mung & Ridged Gourd Curry

Mung Dodka Bhaji

1. 2. 3. 4. 5.

1tspoil cupmungdal 1tspgratedginger Salttotaste 4pinchasafoefida tspmustardseeds tspcuminseeds Pinchturmericpowder 2tomatoeschoppedoptional cupchoppeddodka/ridgedgourd 4cupswater Corianderleaves Freshcoconutgrated Heatoilinpan.Addthemustardseeds.Whentheypopaddthecuminseeds. Addturmeric,gingerandasafoetida. Addtomatoes,ifusing,andfryforafewminutes. Adddodka,salt,washedmungdalandwater. Simmerfor20minutes.Garnishwithcorianderleavesandcoconut.

Mung & White Gourd Curry

Dudhi Bopla Mung Bhaji

1tspoil cupmungdal 1tspgratedginger Salttotaste 4pinchesasafoefida tspmustardseeds tspcuminseeds Pinchturmericpowder 56curryleaves 2tomatoeschoppedoptional cupchoppeddudhibopla/whitegourd/whitepumpkin 4cupswater Corianderleaves Freshcoconutgrated 1. Heatoilinpan.Addthemustardseeds.Whentheypopaddthecuminseedsandcurry leaves. 2. Addturmeric,gingerandasafoetida. 3. Addtomatoes,ifusing,andfryforafewminutes. 4. Adddudhibopla,salt,washedmungdalandwater. 5. Simmerfor20minutes.Garnishwithcorianderleavesandcoconut.

Scrambled Chick Pea

Pithla

1. 2. 3. 4. 5. 1cupchickpeaflour/besanflour 1tomato cupvegetableschoppedintoonecmpiecessuchascorn,peas,carrot,greenbeans 2cupswater teaspoonmustardseeds tspcuminseeds Pinchasafoetida 45curryleaves tspturmeric tspcorianderpowder onionoptional 2tablespoonsoil Freshcorianderleaves Heatoilandaddmustardseeds.Whentheypopaddthecuminthenonionifusing.Cooktill brownthenaddtheasafoetidaandcurryleaves. Addsalt,tomatoandothervegetables.Youmayneedtoaddsomevegetablesearlierifthey takelongertocook. Inaseparatebowlmixthechickpeaflourwiththewater,removinganylumps. Slowlyaddtheflourmixturetothevegetables,stirringcontinuously. Cookfor1520minutesuntilthemixturestartstobrownatthebottomandthereisno beany/rawtaste.

*Morewatercanbeaddedforamoreliquiddishorlesswaterforamorescrambledeggconsistency.

Sprouted Bean Curry

Modachi Usal

cupsproutedbeanssuchasmung,mutki,wholelentils,blackeyebeansetc(cooked) Salttotaste 2tspoil 2pinchturmeric 23pinchesasafoetida 1tspgratedginger 1cuptomatoeschoppedoptional 1cupwater Corianderleaves Freshcoconutgrated 1. Heatoilinpanthenaddcuminseeds,asafoetida,turmeric,gingerandtomatoes.Cookforafew minutes. 2. Addsproutedbeans,saltandwater.Simmerfor15minutes. 3. Addcorianderleavesandcoconuttogarnish. Tomakeanysproutedbeansoakthebeansinwaterfor10hours.Removewaterandleave themforanother10hoursinapieceofcottonclothinawarmplace.Dependingonthecountry theywillsproutwithin10to24hrs)

Split Mung Curry

Salachi Mung Amti

1tspoil cupsplitmungbeanswithskincooked 1tspgratedginger Salttotaste 4pinchasafoefida tspmustardseeds tspcuminseeds Pinchturmericpowder 56curryleaves 2tomatoeschoppedoptional 11/2cupswater Corianderleaves Freshcoconutgrated 1. Heatoilinpan.Addthemustardseeds.Whentheypopaddthecuminseedsandcurry leaves. 2. Addturmeric,gingerandasafoetida. 3. Addtomatoes,ifusing,andfryforafewminutes. 4. Addsalt,cookedmungdalandwater. 5. Simmerfor20minutesoruntilthesplitmungissoft. 6. Garnishwithcorianderleavesandcoconut.

Whole Mung Bean Curry

Mung Usal

1tspoil cupwholemungbeanswithskinssoakedovernight(orsprouted) 1tspgratedginger Salttotaste 4pinchasafoefida tspmustardseeds tspcuminseeds Pinchturmericpowder 56curryleaves 2tomatoeschoppedoptional 1potatochoppedoptional 11/2cupswater Corianderleaves 1. Heatoilinpan.Addthemustardseeds.Whentheypopaddthecuminseedsandcurry leaves. 2. Addturmeric,gingerandasafoetida. 3. Addtomatoes,ifusing,andfryforafewminutes. 4. Addsalt,washedmungbeans,potatoandwater. 5. Simmerfor45minutesoruntilthebeansaresoft. 6. Garnishwithcorianderleaves.

Vegetable Dishes

Basic Vegetable Curry

1. 2. 3. 250gmsvegetableschopped 1tspoil tspmustardseeds tspcuminseeds Pinchasafoetida 45curryleaves tspturmeric tspcorianderpowder Pinchchillipowder Gratedginger Freshcorianderleaves Sugar/jaggeryandsalttotaste Freshordriedcoconut Cutupvegetableintosmallpieces(12cm)dependingonthevegetable. Heattheoilthenaddthemustardseeds.Whentheypopaddthecumin,gingerandremaining spices. Addthevegetablesandcook.Atthispointyoumaywanttofrythevegetablesuntiltheyare cookedoraddsomewater,coverthepotandsimmer.Itwilldependonthevegetablesbeing usedandindividualpreference.Cookingtimewillalsovarydependingonthevegetablesused. Whenthevegetablesarecookedaddanysugar,salt,coconutandcoriander.

4.

Youcanvarythespicesuseddependingonyourpreferenceyoumayincreasethechilli,gingeror coriander,ordecreaseothers.Therearemanyotherspicesthatcanbeaddedsuchasajwain, fennel,aniseed,cinnamon,clove,garammasala,cardamom,tamarindetc.InMaharashtraafew tspsofroastedpeanutpowderisoftenused.Youcanexperimentwithgroundpeanut,almond, cashewetc Anyvegetablescanbepreparedinthisway.Youcanexperimentwithdryandwetcurries,combine vegetables,mashtomatoesasabasewiththespicymix,combinecookedlentilsandsoon.Ifyou areusingmorethanonevegetablebeawareofwhichvegetablestakelongertocookandaddthem first. Itsuptoyoutobecreative!

Cabbage Curry
Patta Kobi Bhaji

3cupscabbageshredded 1tspoil tspmustardseeds tspcuminseeds 45curryleaves Pinchturmericoptional 1tspgratedginger Freshcorianderleaves Saltfortaste Optionalcupgreenpeas,sweetcornorpotatotoaddvariety 1. Heattheoilthenaddthemustardseeds.Whentheypopaddtheremainingspicesandcook for30seconds. 2. Addthecabbageandothervegetablesifusing,stirringoccasionallyuntilthoroughlycooked. Ifneededwatercanbeadded. 3. Addsalttotasteandcorianderleaves.

Carrot Curry
Gajjar Bhaji

1. 2. 3. 4.

cupcarrotschoppedorgrated 1tspoil tspcuminseeds tspginger 2pinchcinnamon 2pinchblackpepper 2tspfreshcoconut(driedifnotavailable) Salttotaste 5curryleaves Corianderleaves Heatoil,addcuminseeds,salt,gingerandcurryleaves. Addcarrotsandfryfor2minutes. Addalittlewater(ifusingcarrotpieces)andremainingspices.Fryuntilthecarrotsaresoft. Addcorianderforgarnish.

Optional:addgreenpeas(4tsp)whenaddingthewater.

Cauliflower Curry
Phul Kobi Bhaji
3cupscauliflowercutintoflorets 2tomatoeschopped 1tspoil tspmustardseeds tspcuminseeds Pinchturmeric 1tspgratedginger Freshcorianderleaves Salttotaste Freshordriedcoconutshredded 1. Heattheoilthenaddthemustardseeds.Whentheypopaddtheremainingspicesandcook for30seconds.Ifusingaddthetomatoesatthispointandcookfor5minutes. 2. Addthecauliflowerandalittlewater,coverandsimmer,stirringoccasionallyuntil thoroughlycooked.Ifadriercurryisdesiredtheninthelastfewminutestakeoffthelidand fry.Addcoconutinthelastfewminutes. 3. Addsalttotasteandcorianderleaves.

Cauliflower and Potato Curry

Phul Kobi Batata Bhaji

2cupscauliflowercutintoflorets 2mediumsizedpotatoescutincubes 1tspoil tspmustardseeds tspcuminseeds 56curryleaves Pinchturmericoptional 1tspgratedginger Freshcorianderleaves Salttotaste Freshordriedcoconutshredded Lemonjuicetotaste 1. Heattheoilthenaddthemustardseeds.Whentheypopaddtheremainingspicesand cookfor30seconds. 2. Addthecauliflowerandpotatoplusalittlewater,coverandsimmer,stirring occasionallyuntilalmostcooked.Takeoffthelidandfryuntilthevegetablesarecooked andthewaterhasevaporated.Addcoconut,salt,corianderleavesandlemonjuice.

Mixed Vegetable & Lentil Curry

Sambhar
Thisvegetabledishusuallyaccompaniesidliordosa.ThisisafamousSouthIndiandish.

1. 2. 3. 4.

cuptoorormungdal cupvegetablessliced(carrots,potato,cauliflower,drumstick,etc.) 1cupwater 2tspoil tspcuminseeds tspgratedginger 56curryleaves 2tomatoeschopped Lemonortamarindtotaste(or1tsptamarindpaste) Jaggerytotaste saltortotaste Sambharmasala(seeMasalasection,useoneload) Corianderleaves Freshordriedcoconut Boiltogethertoordalandvegetablesinapressurecooker1520minutes(1whistle)orinapot. Inaseparatepanheatoilandaddcuminseeds,gingerandcurryleaves.Addtomatoesandcook 34minutes. Addsambharmasalamixtureandvegetabledalmixture. Boiltogetherforaminuteandthenandaddtamarindorlemon,jaggeryandsalt.Boilfor23 moreminutes.Garnishwithcoconutandcoriander

*Canaddchilliifdesired.

Okra / Ladies Finger Curry

Bhendi Bhaji

250gmsokra(ladiesfinger)cutintoonecmpieces 2tspgratedginger tspmustardseeds 1/2tspcuminseeds 2tspoil Salttotaste Pinchasafoetida 23tsproastedpeanutpowder Corianderleaves 1. Heattheoilandaddthemustardseeds.Whentheypopaddcumin,asafoetidaandginger. Cookfor30seconds. 2. Addtheokraandsaltandstiruntilcooked. 3. Addthepeanutpowder,cookforanother30seconds. 4. Servewithcorianderleaves.

Potato Curry Boiled

Batata Bhaji

1. 2. 3. 4.

4potatoeschoppedandboiled 2tspuriddal tspcuminseeds tspturmeric 1tspgratedginger 56curryleaves 2tspoil Salttotaste Heattheoil,addcuminandcurryleaves. Addturmericanduriddal,thenginger.Fryfor30seconds. Addpotatoandsaltandfryforafewminutes. Leavefor5minutescoveredfortheflavourstoblendthenserve.

Potato Curry Raw

Kacharya Batata Bhaji

4mediumsizedpotatoescutintosmallslices 1tspoil tspmustardseeds tspcuminseeds 56curryleaves Pinchturmeric 1tspgratedginger cupwater 2tsproastedpeanutpowder Freshcorianderleaves Salttotaste 1. Heattheoilthenaddthemustardseeds.Whentheypopaddtheremainingspicesand cookfor30seconds. 2. Addthepotato,waterandsalt,coverandsimmer,stirringoccasionallyuntilalmost cooked.Takeoffthelidandfryuntilthepotatoiscookedandthewaterhasevaporated. Addthepeanutpowderandstirfor10seconds. 3. Addcorianderleavesandserve.

Potato, Cauliflower & Tomato Curry

Batata, Phul Kobi Tomato Bhaji

2mediumsizedpotatoescutincubes 11/2cupscauliflowercutintoflorets 3tomatoeschoppedinlargepieces 1tspoil tspmustardseeds tspcuminseeds 56curryleaves Pinchturmericoptional 1tspgratedginger Freshcorianderleaves Salttotaste Freshordriedcoconutshredded 1. Heattheoilthenaddthemustardseeds.Whentheypopaddtheremainingspicesand cookfor30seconds. 2. Addthecauliflower,tomatoandpotatoplusalittlewater,coverandsimmer,stirring occasionallyuntilcooked.Thereshouldbesomeliquidremaining.Ifyouwantadry currythenfryforafewminutesuntilthewaterhasevaporated. 3. Addcoconut,saltandcorianderleaves.

Pumpkin Curry

Lal Bopla Bhaji

1. 2. 3. 4. 5. 3cupspumpkinchoppedin12cmpieces 2tspoil tspmustardseeds tspcuminseeds Pinchasafoetida 56curryleaves tspfenugreekseeds 1/4tspfennelseeds 1/2tspgratedginger 2inchpiecedrytamarindfruit(soakedinhotwater)or1tsptamarindpaste 2Tbspdry,groundcoconut 2Tbsproastedgroundpeanut Saltandbrownsugarorjaggerytotaste Freshcorianderleaves Heattheoilandaddthemustardseeds.Whentheypopaddthecumin,fenugreek,asafoetida, ginger,curryleavesandfennel.Cookfor30seconds. Addpumpkinandsalt. Addthetamarindpasteorwaterwithpulpinside.Addthejaggeryorbrownsugar. Addgroundcoconutandpeanutpowder.Cookforafewmoreminutes. Addfreshchoppedcoriander.

Optionalyoucanaddcupsproutedbeansatthetimeofcookingthepumpkin.

Stir Fry Vegetables

ThisisnotanIndiandishbutisaregularattheashram.

3cupschoppedvegetablessuchascabbage,carrot,potato,broccoli,sweetcorn,greenpepper, greenbeans,okra,tomatoetc 2tspgratedginger 1tspoil tspasafoetida 1Tbsp(ortotaste)soysauce Saltandsugartotaste Freshherbssuchascorianderleaves,mintleavesorbasilleaves 1. Heattheoilinapan.Addtheasafoetidaandginger.Fryfor30seconds. 2. Addthevegetablesthatneedtocookthelongestsuchaspotatoandcarrot.Fryforaminute andthenaddalittlewater,coverandsimmeruntilhalfcooked. 3. Addtheremainingvegetablessuchastomato,sweetcornandgreenpepper.Addthesoy sauce,sugarandsalt.Coverandsimmertillalmostcooked. 4. Removethelidandfryforafewmoreminutes. 5. Addthefreshherbsandleaveafewminutesfortheherbstoblendwiththevegetables. Anyvegetablescanbeusedplusmarinatedtofu,sproutedbeansand/ornutscanbeadded. Cookedriceornoodlescanbeaddedtoturnitintoacompletemeal.

Tomato Curry
Tomato Rasa Bhaji

250gmstomatoeschoppedintooneinchpiecesorsmallerifdesired 1tspoil tspmustardseeds tspcuminseeds 45curryleaves Pinchturmeric Pinchasafoetida 1tspgratedginger 1potatocookedandmashedoptionaltothicken 1to2Tbsproastedpeanutpowder 1Tbspdrycoconutoptional Sugarandsaltfortaste Corianderleaves 1. Heattheoilandaddthemustardseeds.Whentheypopaddthecumin,curryleaves,turmeric, asafoetidaandginger.Cookfor30seconds. 2. Addthetomatoandcontinuestirringoccasionallyuntilcooked.Watercanbeaddedforamore liquidcurry. 3. Addtheroastedpeanutpowder,sugar,saltandcoconutifusing,plusthemashedpotato.Cook foranotherminute.Servewithfreshcorianderleaves.

White Gourd Curry

Dudhi Bopla Bhaji

250gmswhitegourd/whitepumpkin/dudhiboplachopped 1tspoil tspmustardseeds tspcuminseeds 45curryleaves Pinchturmeric Pinchasafoetida 1tspgratedginger 1to2Tbsproastedpeanutpowder Brownsugarandsalttotaste 1. Heattheoilandaddthemustardseeds.Whentheypopaddthecumin,curryleaves, turmeric,asafoetidaandginger.Cookfor30seconds. 2. Addthewhitepumpkin,alittlewater,coverandsimmer,stirringoccasionallyuntilcooked. 3. Addtheroastedpeanutpowder,sugarandsaltandcookforanotherminute.

Salads

Basic Vegetable Salad

Forvegetablesaladyoucanmixanytypeofvegetableoronlyonevegetable.Theycanbe choppedorgrated,steamedorraw. Toaddflavoranyofthefollowingcanbeadded 1. 2. 3. 4. Basicspicymixheatoil,addmustardseeds,whentheypopaddcuminseedsthen curryleavesandasafoetida Saltandsugar Lemon/limejuice(dontuseitifyouhavetomatointhesalad) Freshcorianderleavesforwesternstyleyoucoulduseparsley,dill,basil,rocket,mint etc Freshgratedcoconut Roastedpeanutpowderorwholeroastedpeanuts(othernutsorseedslikecashews, almonds,sesameseedscanbeused) Yogurt Cutfreshvegetablesandsteamifneeded. Addanyotheringredientstotaste Addthebasicspicymixattheend.(inaseparatepanheatoilandaddthespices,then addthemixtothevegetables) Mixeverythingtogetherandserve.

Beetroot & Tomato Salad

Beet Tomato Koshimbir
This is one of the most popular salads in the ashram. 1/2 cup fresh tomatoes chopped 1/2 cup cooked beetroot chopped 1 tsp vegetable oil 1/4 tsp mustard seeds 1/4 tsp cumin seeds Pinch turmeric 2 pinch asafoetida 4-5 curry leaves Salt to taste Sugar to taste 2 tsp peanut powder Fresh chopped coriander leaves 1. Heat oil then add mustard seeds. 2. When they pop add the cumin, then the turmeric, curry leaves and asafoetida. 3. Add spice mixture to beetroot and tomato along with the peanut powder plus salt, sugar and coriander leaves to taste.

Cabbage & Pomegranate Salad

Pata Kobi - Dalimba Koshimbir

1cupcabbagegrated pomegranate tspmustardseeds tspcuminseeds 45curryleaves Pinchasafoetida 1tspoil Saltandsugartotaste Lemonjuicetotaste Freshcorianderleaves

1. Removeseedsfromthepomegranate. 2. Mixpomegranatewithcabbage. 3. Heatoilinapanandaddthemustardseeds.Whentheypopaddthecuminseeds,curryleaves andasafoetida.Addthespicemixturetothecabbage. 4. Addsugar,saltandlemonjuicetotaste.Mixwell. 5. Garnishwithcorianderifdesired.

Carrot&Pomegranate Salad
Gajjar Dalimba Koshimbir

2carrotsgrated pomegranate tspmustardseeds tspcuminseeds 45curryleaves Pinchasafoetida 1tspoil Saltandsugartotaste Lemonjuicetotaste Freshcorianderleaves

1. Removeseedsfromthepomegranate. 2. Mixpomegranatewithcarrot. 3. Heatoilinapanandaddthemustardseeds.Whentheypopaddthecuminseeds,curry leavesandasafoetida.Addthespicemixturetothecarrot. 4. Addsugar,saltandlemonjuicetotaste.Mixwell. 5. Garnishwithcorianderifdesired.

Cucumber & Peanut Salad

Kakdi Shengdana Koshimbir

1. 2 cucumbers peeled and chopped Sugar and salt to taste 2 -3 tsp roasted peanut powder or to taste 1 tsp oil 1/8 tsp mustard seeds 1/8 tsp cumin seeds Pinch asafoetida 4-5 curry leaves Lemon juice to taste

Heat the oil in a pan. Add the mustard seeds. When they pop add the cumin seeds, asafoetida and curry leaves. 2. Add the spice mixture to the cucumbers. 3. Add salt, sugar and lemon to taste. 4. Add the peanut powder and mix well.

Cucumber & Yogurt Salad

Kakdi Raita
2 cucumbers peeled and chopped Salt to taste 2 Tbsp plain yogurt 1/2 tsp cumin seeds Fresh coriander leaves or mint leaves chopped

1. Dry roast the cumin seeds until browned. Remove from heat and crush to a powder in a mortar and pestle. 2. In a bowl beat the yogurt until its smooth. Add the salt and cumin powder. 3. Add the cucumbers and coriander or mint. Serve.

Cucumber, Tomato & Yogurt Salad

Kakdi Tomato Raita

1. 2. 3. 4. 5.

2cucumberschopped 1tomatochopped 2Tbspplainyoghurt 2tsproastedpeanutpowder Saltandsugartotaste 1tspoil tspmustardseeds tspcuminseeds 45curryleaves Pinchasafoetida Freshcoriander Mixthecucumber,tomatoandyogurttogether. Inaseparatepanheattheoilandaddthemustardseeds.Whentheypopaddthecuminseeds, curryleavesandasafoetida. Mixthespicemixturewiththecucumbermixture. Addthepeanutpowder,salt,sugarandyogurt. Garnishwithcorianderleaves.

Cucumber, Tomato & Cabbage Salad

Kakdi, Tomato, Patta Kobi Koshimbir

cupcabbageshredded 1tomatochopped 1cucumberpeeledandchoppedorsliced tspmustardseeds tspcuminseeds 45curryleaves Pinchasafoetida 1tspoil Saltandsugartotaste Lemonjuicetotaste Freshcorianderleaves

1. Mixthecabbage,tomatoandcucumbertogether. 2. Heatoilinapanandaddthemustardseeds.Whentheypopaddthecuminseeds,curryleaves andasafoetida.Addspicemixturetothecabbagemixture. 3. Addsugar,saltandlemontotaste. 4. Garnishwithcorianderifdesired. *Variationaddsproutedmungbeans,greenpepperorpineapplepieces.

Pumpkin & Yogurt Salad

Lal Bopla Raita

1. 2. 3. 4. 5.

2cupspumpkinchoppedintooneinchpieces 1tspoil 12tsproastedpeanutpowder tspmustardseeds tspcuminseeds 45curryleaves 2Tbspplainyoghurt Freshcoriandertotaste Saltandsugartotaste Boilorsteamthepumpkin.Cool.Mashifdesired. Heattheoilandaddthemustardseeds.Whentheypopaddthecuminseedsandcurryleaves. Addthespicemixturetothecooledpumpkin. Addtheyogurt,salt,sugarandpeanutpowder.Mix. Garnishwithcoriander.

Radish Salad
Moola Koshimbir

1.Grateradishfinely,includingthegreentops. 2.Addallingredientsandmixwell. 3.Garnishwithcoriander.

2daikonradish 3tsproastedchanadal Lemontotasteoryogurt 1/2tspcuminseedpowder Sugartotaste Freshcorianderleaves Salttotaste

Raw Pumpkin Salad

Lal Bopla Koshimbir

1cupgratedpumpkin tspmustardseeds tspcuminseeds 45curryleaves Pinchasafoetida 1tspoil Saltandsugartotaste Freshcorianderleaves

1. Heatoilinapanandaddthemustardseeds.Whentheypopaddthecuminseeds,curryleaves andasafoetida.Addspicemixturetothegratedpumpkin. 2. Addsugar,salttotaste. 3. Garnishwithcorianderifdesired.

Spinach, Tomato & Fenugreek Leaf Salad

Palak, Tomato Methi Patta Koshimbir

1tomatochopped cupfenugreekleaveschopped(ifyoucantfindthemsubstitutemorespinach,rocketor lettuce) cupspinachleaveschopped tspmustardseeds tspcuminseeds 45curryleaves Pinchasafoetida 1tspoil Saltandsugartotaste 2tsproastedpeanutpowder Freshcorianderleaves

1. Mixthetomato,fenugreekleavesandspinach. 2. Heatoilinapanandaddthemustardseeds.Whentheypopaddthecuminseeds,curryleaves andasafoetida.Addspicemixturetothetomatomixture. 3. Addsugar,saltandpeanutpowder. 4. Garnishwithcorianderifdesired.

Tomato & Peanut Salad

Tomato - Shengdana Koshimbir

2tomatoeschopped tspmustardseeds tspcuminseeds 45curryleaves 1/2tspoil Saltandsugartotaste 12tsproastedpeanutpowder Yogurtifdesired Freshcorianderleaves

1. Heatoilinapanandaddthemustardseeds.Whentheypopaddthecuminseedsandcurry leaves.Addspicemixturetothetomato. 2. Addsugarandsalttotaste.Addtheroastedpeanutpowder. 3. Garnishwithcorianderandyogurtifdesired.

Rice

Cabbage Rice
Pata Kobi Bhat

1/2cuprice 1Tbspoil cupgratedcabbage tspmustardseeds tspcuminseeds Pinchasafoetida tspgratedginger 1cupsboilingwater Salttotaste 1. Heattheoilandaddthemustardseeds.Whentheypopaddthecuminseeds,asafoetidaand ginger.Cookfor30seconds. 2. Addthecabbageandrice.Stiruntilthericestartstobrown. 3. Addboilingwater,salt,coverandsimmerfor1520minutesoruntilcooked.

Carrot Rice
Gajjar Bhat

1/2cuprice 1Tbspoil cupgratedcarrot tspmustardseeds tspcuminseeds Pinchasafoetida tspgratedginger 1cupsboilingwater Freshcorianderleaves Salttotaste 1. Heattheoilandaddthemustardseeds.Whentheypopaddthecuminseeds,asafoetida andginger.Cookfor30seconds. 2. Addthecarrotandrice.Stiruntilthericestartstobrown. 3. Addboilingwater,salt,coverandsimmerfor1520minutesoruntilcooked.

Cauliflower Rice

Kobi Flower Bhat

1/2cuprice 1Tbspoil cupcauliflowerpiecessteamed tspmustardseeds tspcuminseeds Pinchasafoetida tspgratedginger 1cupsboilingwater Freshcorianderleaves Salttotaste 1. Heattheoilandaddthemustardseeds.Whentheypopaddthecuminseeds,asafoetidaand ginger.Cookfor30seconds. 2. Addthecauliflowerandrice.Stiruntilthericestartstobrown. 3. Addboilingwater,salt,coverandsimmerfor1520minutesoruntilcooked. Anicevariationistoaddtomatowhenaddingthecauliflowerandalittlesugartotaste.

Cumin Rice

Jira Bhat
1. Heattheoiland addthecuminseeds.Cook for30seconds. 2. Addthericeand stiruntilthericestartsto brown. 3. Addboilingwater, salt,coverandsimmerfor 1520minutesoruntil cooked. Therearemany variationstothisdish. Otherspicescanbeadded liketurmeric,chillietcand vegetableslikepeas, sweetcornandcarrot. 1/2cuprice 1Tbspoil tspcuminseeds Salttotaste

Mixe Vegeta Rice ed able

Pulao

cupv vegetableschoppedsuchascarro ot,cabbage,c cauliflower,g greenpeppe er,peas,pota ato 1/2tspg ginger 1/2cuprice water 2cupsw 1tspoil cuminseeds 1/2tspc Salttota aste cinnam monstick 45clove eswhole 1greencardamom splitor67cardamons seeds 1. Chopallthevegetables. seeds,theng ginger.Cook kforonemin nute. 2. Heatoilandaddcumins vegetables,r riceandfryu untilthericestartstobro own. 3. Addallthev andsalt.Cove erandsimmerfor1520minutesoruntilcooked d. 4. Addwatera differentthin ngscanbead ddedtoapulaosuchasr roastedpane eerortofu,c coriander Optional:Somanyd leaves,b bayleaves,ra aisinsorotherdriedfruit ts,cashewn nutsorothernuts. dded. *Toaddcoloursaffronorturmericcanbead

Mung Rice
Khichadi
Khichadiisaverysimpledishtomakethatisextremelyeasytodigestandthebestfoodtoeatwhenyou havebeensick,needtocleanyourdigestivesystemorhavepracticedthemastercleanse. 1cuprice cupmungdal 3cupswaterapproximatelytheamountwillvarydependingonifyouwantitsoupyormore dry. Anyspicestotastedependingonthereasonforeating(ifitsmastercleansethennospice)eg. Pinchturmeric,tspcuminseeds,pinchasafoetida,tspcorianderpowder Salttotaste Mixdalandriceandwashit23timespriortocooking. Placewater,riceanddalinthepressurecookerorinapotwithalid. Addanyspicesandsalt. Coverandbringtoboilandsimmeruntilboththedalandricearecooked.Itshouldtakeabout1520 minutesfromboilingbutwillvarydependingonhowsoftyouwantthericetobe. Servewithaspoonfulofghee. *Otherlentilscanbeused(thoughnotaseasilydigestible)plusothergrainscanbeusedsuchasmillet, crackedwheatetc.Experiment!

1. 2. 3. 4. 5.

Mung Rice with Vegetables

Bhajya ani Khichadi

1. 2. 3. 4. 1cuprice cupmungdalorotherlentilsorsproutedbeans 3cupswatertheamountwillvarydependingonifyouwantitsoupyormoredry. tspcuminseeds 56curryleavesoptional Pinchasafoetida tspturmeric 1/8tspchillipowder tspcorianderpowder Salttotaste 1cupvegetableschoppedsuchaspotato,carrots,cauliflower,pumpkin,peas,sweetcorn Mixdalandriceandwashit23timespriortocooking. Placewater,riceanddalinthepressurecookerorinapotwithalid. Addthespices,vegetablesandsalt. Coverandbringtoboilandsimmeruntilboththedalandricearecooked.Itshouldtakeabout 1520minutesfromboilingbutwillvarydependingonhowsoftyouwantthericetobe.If necessaryaddmorewater.Ifthereistoomuchwatercookwithoutthelidforafewminutes. Removefromheat. Leaveforafewminuteswiththelidonthenservewithaspoonfulofghee.

5.

Potato Rice
Batata Bhat

1cupsteamedrice 1Tbspoil tspcuminseeds Salttotaste 1potatosliced 1. Frytheslicesofpotatoinoiluntilbrownanddrain. 2. Heattheoilandaddthecuminseeds. 3. Whentheybrownaddtherice,saltandpotatoandfryfor10minutes. Ifyouwantahealthierversionthensteamthepotatoinsteadoffryingit.Plusaddapinchof turmericforcolourandapinchofmustardseedsafterheatingtheoil.Orfollowoneoftheother vegetablericerecipesandusepotatoinstead. Sweetcornand/orpeasalsotastegoodinthisrecipe.

Rice with Chick Pea Pieces and Spices

Chittrana Bhat

1. 2. 3. 4. 2cupsofsteamedrice 1/4cupwholepeanuts 1/4cuppoppedchickpeas(roastedchanadal) 2tspoil 1/4tspcuminseeds 1/4tspmustardseeds tspturmeric 1/8tspasafoetida 2Tbsplemonjuice 56curryleaves Saltandsugartotaste Corianderleaves Heatoilthenaddthemustardseeds.Whentheypopaddthecuminseeds,curryleaves, turmeric,asafoetida,chickpeasandpeanuts.Fryforafewminutesuntilcrunchy. Addthericemixturetothespicesplussugarandsalt.Fryforafewminutes. Addlemonjuice. Servewithcorianderleaves.

Tomato Rice
Tomato Bhat

1. 2. 3. 4.

1/2cuprice 1Tbspoil 1cuptomatopureeorchoppedfreshtomatoes tspmustardseeds tspcuminseeds Pinchasafoetida Pinchcinnamonpowder tspgratedginger Freshcorianderleaves Brownsugar/jaggeryfortaste Saltfortaste Heattheoilandaddthemustardseeds.Whentheypopaddthecumin,asafoetida,cinnamon andginger.Cookfor30seconds. Addthericeandroasttillitstartstobrown. Addthechoppedtomatoesorpuree,sugarandsalt.Cookforafewminutes. Coverandcookfor1520minutes.

Breads

Fried Bread
Poori
500gmswheatflour tspdrycorianderpowder 1/2tspcuminpowder 1/2tspturmericpowder Pinchofsalt 23Tbspoil Water:justenoughtomakethedoughstick 1. Makethedoughbycombiningalltheingredientstogetherandkneadinguntilsoft.The doughshouldbesoftandsmooth. 2. Prepareoneinchballsofdough,flattenandrolloutthinlylikethechapattimethod.The sizeofthepooriwillvarydependingonyourpreference.Intheashramtheyaregenerally about10cmwhencookedbutsomepeoplepreferlargerones. 3. Deepfryinfresh,hotoiluntilbrown.Thepooriwillpuffupwhenfried.

Variations Tomatoesblendthemandusetheliquidinsteadofwatertomakethedough. Anyvegetablescanbeusedinpoorisjustlikeparathas. Anyspicescanbeusedornospicesatall.

Millet Bread
Bhakri

kgJawarorBajraflour(milletflour) Waterthereshouldbeenoughthatthedoughissoft,nottoodryortoowetbutkneadable tspsalt 1. Mixflourandsalttogether. 2. Makeawellinthemiddleofthedrymixtureandaddwaterlittlebylittle,mixingitwithyour hands. 3. Kneadthedoughuntilitissmooth. 4. Makeballsthesizeofagolfballbyrollingthedoughinbetweenyourpalms. 5. Flattenaballinbetweenyourpalmsthendipinflour. 6. Palmthiscircleevenflatterbyrotatingitaroundasyousqueezeinbetweenyourpalmsand fingers. 7. Putitontheboardandgiveitcircularshapelikechapattibutwithhandsnotbyrollingpin. 8. PlaceBhakrionthehotfryingpan.Sprinklewateronitandspreadoveronesideofthebhakri. 9. Placethebhakrionthepanwiththewatercoveredsideup.Cookfor1015secondsandthen turnthebhakriover.Bakethewatersideofthebhakriuntilitbrowns. 10. Removethebhakriandputtheuppersidedirectlyontheopenflame.Whenitpuffsupor brownsitisready. Notewhenmakingbhakriyouneedtoworkveryfastasitquicklydriesoutandthenthedough breaksapart.

Mixed G & B Bre Grain Bean ead

Thalipeeth

1. Makeadoug ghofalltheingredients,addingenou ughwaterto omakeasoft tdough. 2. Rollinround dsandcookonbothside eswithasma allamountofoil(about tspeachpiece). 1cuproaste edflour(This sflourismad deofchana,mung,mutk ki,millet,rice eandwheatequal proportions.Firstroasta andthengrin nd) 1cupwheat tflourunro oasted tspginger rgrated seeds tspcumin Corianderle eaves 3pinchesajw wainseeds tspsesam meseeds 1tspfenugr reekleafpow wder cupchopp pedcabbageoranyothergratedvegetable Water

Vegetable Bread
Parathas

1cupgratedvegetable(it canbeanytypeofvegetablesuchas carrot,pumpkin,potato,cabbage, cauliflower,radish,spinach,tomato, coriander,fenugreekleaf,mixed vegetableetc.) 1cupwheatflour 1cupmungdalflour 2tspgratedginger 56curryleaves 1/2tspcuminseeds tspcorianderpowder 2Tbspoil Water 1. Addgratedvegetablesto wheatandmungdalflour 2. Addcumin,saltand corianderpowder. 3. Addgingerandgratedcurry leaves. 4. Addoilandwater. 5. Kneaduntilthedoughissoft andsmooththenletitsitfor10 minutes. 6. Rollballsofdoughoutinto thincircularortriangularshape. 7. Cookinatawaorfryingpanonbothsideswithalittleoil.

Vegetable Stuffed Bread

Paratha
2 cups cooked mashed vegetables such as carrot, pumpkin, potato, spinach, tomato etc or a combination. Cooked lentils can also be added. 1 cup wheat flour 1 cup mung dal flour - or chick pea flour etc 1/2 tsp mustard sds 1/2 tsp cumin seeds 1/2 tsp coriander pdr 1/2 tsp grated ginger 7-8 curry leaves Pinch asafoetida 2 - 3 Tbsp oil Sugar (optional) Salt to taste

1. Prepare the dough of wheat and mung dal flour by adding a tsp of oil and enough water to make a firm dough. 2. Heat a tsp of the oil, then add mustard seeds. When they pop add the ginger, cumin, coriander, asafoetida, curry leaves and sugar. 3. Add the mashed vegetables and mix together. 4. Roll the vegetable mixture into balls and place in the middle of a ball of dough. Pinch the dough around the mixture. 5. Carefully roll the dough in a circular or trianglular shape. 6. Cook on a tawa or frying pan with some of the oil for a few minutes on each side.

* This is a basic paratha recipe. Remember you can use any vegetables and can vary the spices according to your taste. The most popular parathas recipes in the ashram are the potato parathas and carrot parathas.

Carrot Stuffed Bread

Gajjar Parathas

1cupwheatflour 2largecarrotsgrated Salttotaste Sugartotaste 1tspoil,plusonemoreforthedough tspcuminseeds 1tspgingergrated Choppedcorianderleaves 1tsplemonjuice 1. Heatoilinpan.Addcuminseedsthenaddginger,carrotsandsalt.Mixtogetherandfryfor34 minutesuntilcooked.Cool.Addthelemonjuice. 2. Prepare the dough by mixing wheat flour with a tsp of oil and enough water to make a firm dough.
3. Roll some of the carrot mixture into a small ball and place in the middle of a ball of dough. Pinch the dough around the mixture. 4. Carefully roll the dough in a circular or trianglular shape. 5. Cook on a tawa or frying pan with some of the oil for a few minutes on each side.

Potato Stuffed Bread

Batata Paratha

2 cups mashed potato 1 cup wheat flour 1 cup mung dal flour - or chick pea flour etc 1/2 tsp mustard sds 1/2 tsp cumin seeds 1/2 tsp coriander pdr 1/2 tsp grated ginger 7-8 curry leaves pinch of asafoetida 2 - 3 Tbsp oil Sugar (optional) Salt to taste 1 tsp lemon juice

1. Prepare the dough of wheat and mung dal flour by adding a tsp of oil and enough water to make a firm dough. 2. Heat a tsp of the oil, then add mustard seeds. When they pop add the ginger, cumin, coriander, asafoetida, curry leaves and sugar. 3. Add the mashed potatoes and mix together. Cool. Add lemon juice. 4. Roll the potato mixture into balls and place in the middle of a ball of dough. Pinch the dough around the mixture. 5. Carefully roll the dough in a circular or triangle shape. 6. Cook on a tawa or frying pan with some of the oil for a few minutes on each side.

Sweet Bread/Chapatti
Puran Poli
PuranFilling cupmungdal(washed)orchickpeadal(chanadal) cupjaggery/rawsugarorbrownsugarormixedhalfwhiteandhalfbrownsugar 4pinchcardamonpowder Optional:coconut,nutmegorcocoapowder 1. Boilmungdalinonecupofwaterfor10minutesoruntilcooked. 2. Continuecookinguntilallthewaterhasevaporated(510minutes).Addthesugarandcontinue cookinguntilthick.Themixturewillbeverythicklikeaspread.Cool. 3. Addcardamomoranyotheringredients. Polibread 1cupwheatflour 1tspoil Water 1. Mixbothingredients. 2. Addwatertomakeadough.Addanothertspofoilandkneaditintothedough.Leaveforat leastonehourormore(2hours)sothatthedoughbecomesmoreelastic. 3. Make1inchballsofPuran/fillingandplacein1inchballsofdoughbyflatteningthedough. Pinchthedougharoundthefilling. 4. Flattenthedoughtocmthickrounds. 5. Cookonahotpanwithlittleghee. 6. Servewithmoreghee.

Wholewheat Flat Bread

Chapatti
3tspoil Pinchofsalt 1/3cupwateryoumayneedtoaddalittle moreorless 1. Mixtheflourandsalttogether. 2. Makeawellinthecentreandaddtheoiland water.Mixtogetherandthenkneadfor5minutesuntil thedoughissmoothandsoft.Ifthereistimeleavethe doughfor2030minutes. 3. Make1inchballsofthedough. 4. Takeaball,dipinalittlemorewheatflourand flattentheballbetweenthepalms. 5. Rolloutwitharollingpin. 6. Placetherolledoutchapattionthehot plate/fryingpanandroastthefirstsidefortenseconds. 7. Turnoverandroasttheothersideuntilbrown spotsappear. 8. Takeitoffthefryingpanandplaceontheopen flameoftheburneronthefirstside(thelesscooked side)Itshouldpuffupduetotherapidheatingand releaseofvapourfromthewaterinthedoughwhich becomestrappedinthechapatti.) 9. Onceithaspuffedupflickitofftheburnerand placeinacontainerlinedwithatowel.Coverwiththe toweltokeepwarm.Thetowelwillpreventthe chapattisfromgettingwetfromtheirownevaporationorbecomingdryfromtheair.

1cupwheatflour

Chutney, Pickles & Masalas

Chat /Tak Masala

1. Grindtheaboveingredientstogether. 2. Sieveandstoreinanairtightcontainer. 3. Canusetoputinbuttermilk,sprinkledoverfruit,sprinkledoverkhichadi,samosas,snacksand soon. 1bunchofmintleavesdried(dryawayfromsuntokeepcolour) 1tspfennelseeds 1tspcuminseeds tspblacksalt 5pinchasafoetida tspcorianderseeds 57pinchblackpepper tspwhitesalt

Coconut Chutney
Naralachi Chutni
Thisisaverypopularchutneyintheashrampeopledrinkitlikeasoup!Itisagoodaccompanimenttoidli, dosa,parathas,thalipeethetc.

cupcoconutfinelyground,freshor dried 4tspyogurtmoreifyouprefer Saltandsugartotaste Fresh,choppedcoriandertotaste 1tspoil tspmustardseeds tspcuminseeds tspcorianderpowder 56curryleaves Watertorequiredconsistency. 1. Heattheoilandaddthemustardseeds. Whentheypopaddthecuminseeds, corianderandcurryleaves. 2. Mixtheyogurt,coconutandcoriander inaseparatebowl. 3. Addthespices,sugarandsaltplusa littlewater,dependingonhowliquid youwantittobe. Variationaddmintinsteadof corianderleavesorusegroundcurry leaves. Canalsoadd23tsportotasteroasted peanutpowderorgroundroastedchanadal.

Coconut & Chilli Chutney

Khobra Mirchi Chutni

cupdriedcoconut cuproastedchanadal Salttotaste Handfulcorianderleaves(orcurryleavesormintleaves) 11tspcuminseeds 1mediumsizedgreenorredchilli 1. Mixallingredientsinablendertillitisafinepowder. 2. Thisisadrychutney.Ifyouwanttomakeitaliquidchutneyaddyogurtandwater.

Date & Tamarind Chutney

Kajur Chincha Chutni

5dates 2pieces3inchlongtamarind 2tspjaggery/brownsugar 1/2cupwater Salttotaste tspcuminseeds Handfulcorianderleavesormintleaves 1. Takeseedsoutofdatesandtamarind. 2. Soak45hourswithjaggery. 3. Grindwithremainingingredientsandsieve.

Dry Coconut & Peanut Chutney

Khobra Chutni

1/2cupgrateddrycoconutorpiecesofdriedcoconutroasted cuproastedpeanutpowderorwholepeanuts Salttotaste 1tspcuminseeds

1. Putallingredientstogetherinthemixer. 2. Grindtoapowderbutnottoofine. 3. Storeinanairtightcontainer.

Five Healthy Ingredients Chutney

1. Heattheoil,addthemustardseeds.Whentheypopaddthecumin,curryleavesandginger.Fry for30seconds. 2. Addthepulpofthetamarindandjaggeryandmixtogether. 3. Addremainingingredients. 4. Addonemorecupofwater. 5. Boilthechutneyforabouthalfanhour,untilitisthicklikehoney.

Panchamrut
cupdriedcoconutpiecesroasted cuppeanutsroasted cupsesameseedsroasted Twohandfuldriedtamarindsoakedinwaterfor34hrs Twohandfulsjaggerysoakedinalittlewater 2tspoil tspmustardseeds tspcuminseeds 56curryleaves tspgratedginger

Lemon Pickle
Limbu Lonche

1. 2. 3. 4.

1kglemonscutinto1cmsizepiecesremovealltheseeds 1kgsugar 50gmsalt 100gmsmasalachili(70gm)mustardseeds(20gm)tumeric(5gm)asafoetida(5gm)

Grindthelemonpiecesintoapaste Addsugarandmix. Addsaltandmasala,combinewell. Leavefor3daysuntilthesugarhasdissolved.Ifyouputitinthesunforonedayitgivesagood taste.

Mango Pickle
1. 2. 3. 4. 5. 6. 7. 8. 9. Washanddrythemangoes.Chopmangointopiecesremoveseeds Addalltheingredientsexcepttheoiltothemangopieces. Cleananddryacontainerandsprinkleitwithsalt. Putthemangomixtureinside. Heattheoilandthenletitcoolagain. Addthecooledoiltothemango. Sprinklealittlemoresaltontopofthepickle. Coverthecontainerandleaveitfor2days. Againopenandstirwell.Readytoeat. 10greenmangoes 125gmsbrownmustardseedsground 12gmsasafoetida 125gmschillipowderorlessaccordingtotaste 12gmsfenugreekseeds 125gmssalt 125mlspeanutoil 12gmsturmeric

*Willlastalongtimeinasealedcontainer*

Sambhar Masala
Thisrecipeisenoughforoneloadofsambhar.Youcanmakeextraandstoreitinanairtightcontainer. tspuriddal 5fenugreekseeds tspcorianderseeds 4pinchturmeric 4pinchblackpepper 4pinchcinnamon 4pinchasafoetida

1. Dryroastallthespices. 2. Grindtogetheranduseorstore. 3. Chillicanbeaddedifrequired.

Sprouted Fenugreek Pickle

Modachya Methiche Lonche

Soakfenugreekseedsfor10hrs. Removefromwater,putinjarandcoverwithacloth. Leaveseedstosproutforaday. Putsproutsonabedsheetandleavetodryforonedaysothatallthewaterisremoved.Keep turningthesprouts. 5. Addallingredientstofenugreekexcepttheoilandjaggery.Putinajar. 6. Warmoilandaddtomixturewiththejaggery.Mixwell. 7. Leaveforoneweekthenreadytoeat. 1. 2. 3. 4. cupfenugreekseeds 2tspfennelseeds(dryroastandgrind) 2tspbrownmustardseeds(dryroastandgrind) 5pinchblacksalt 5pinchblackpepper 5pinchturmeric 1tspchilipowder 2tspjaggery/brownsugar 3tspoil 1tspsalt

Tomato Chutney
Tomato Chutni
Thisisanotherpopularchutneywhichismoreofavegetabledishthanachutney.

5redtomatoescutinto1cmsizepieces Salttotaste 34pinchcuminseeds 2pinchchillipowder 1pinchcinnamon 1pinchblackpepper 12tsproastedpeanutpowder tspjaggery/brownsugar

1. Heattheoilthenaddthecumin.Fryforafewsecondsandthenaddthetomato. 2. Fryforafewminutesthenaddtherestofthespices.Cookfor5minutes. 3. Addthepeanutpowderandsugar.Cookonemoreminute. *Canaddcoconutorcurryleavesetc

Sweets

Banana Halva
Kela Shira

1. 2. 3. 4. 1cupsemolina cupsugar 3ripebananasmashed tspcardamompowder 2Tbspghee 2cupswaterormilk Pinchsalt Heatthegheeandroastthesemolinatillitturnsslightlybrown. Mixinthebananasandaddthewater.Coverthelidandcookfortenminutesoruntilcooked. Addsugarandsalt. Addcardamompowder.

Banana Sweet
Kela Pak

Thissweetisverymuchlikeaformofbananajam.Thisisnotaregularattheashrambutitisanice simpledishtopreparewhenyouwantasweet. 1. 2. 3. 4. 1cupsugar cupwater 8choppedbananas 1cupgratedcoconutfreshordried Onehandfulofdriedfruitssuchassultanas/raisins tspcardamompowder Slicedpistachioandcashewpiecestogarnish Inasaucepancombinethesugarwiththewater.Placeoveralowheatuntilitbubbles. Addbananas,coconutanddriedfruit. Cookoverlowheatuntilitboils. Addcardamom,slicedpistachiosandcashewpieces.

Bliss Balls
Anand Ladoos

1cupdatesfreshordried.Ifdriedyoumayneedtosoaktheminalittlewaterfirst. cupwalnuts 2tspcocoapowder tspvanillaessence Coconutpowder/desiccatedcoconutforrolling

1. Chopthedatesandputtheminablender.Blendtoaverythickpaste.Alittlewatercanbe addedifnecessary. 2. Grindthewalnutstoapowder. 3. Mixtogetherthewalnuts,dates,vanillaandcocoainabowl. 4. Kneadtogetherlightly. 5. Rollteaspoonfulsintoballsandrollincoconut. 6. Enjoy! *Anykindofdriedfruitsandnutscanbeused.Somedriedfruitsmayneedtobesoaked.Cocoaandare essencescanbeusedifdesired.Fruitjuicessuchasorangejuicecanalsobeusedbuttheballsshouldbe eatenwithinafewdays.Someexamplesareapricotandcoconutballsorfig,raisinandcashewballs.Its uptoyoutoexperiment.

Chiick Pea S Squares

Mysorepak

1cupbesan(chickpea)f flourormun ngflour 2cupsugar mended) 2cupsgheeoroil(peanutisrecomm 1cupwater

1. 2. 3. 4. 5. 6. 7. 8.

Oilatray.S Setaside. Mixbesanf flourandgh heetogethe er. Putsugara andwaterin napanandmelt.Addt thebesanm mixture. Stirandcon ntinuemixingatmediu umheat.Co ontinuestirr ringevenaf fteritboils. . After510m minutes,itwillbecome ethickandthencrumb bly. Putthemix xtureintotr ray,pressingitdownso othatitise evenlydistributed. Cutintorec ctangles,sq quares,ortr riangles.Lea avetocool. . Enjoy!

Coconut & Nut Balls

Ladoos

1. 2. 3. 4. 5. 6. Makes15balls *Anytypesofnutsorfruitscanbeusedtomaketheseballs.Alsopeanutbutterorothernutbutterscan beadded. Toastthecoconutinapanwithoutoiluntillightlybrown.Removefromheat. Inapanaddthebutter,condensedmilkandsyrup.Heatuntilbubblingandslightlythicker. Addthecoconutandpeanutpowder. Continuecookingfor35minutesuntilitthickensalittleandstartstobrown. Removefromheatandcool. Whenthemixtureiscoolenoughtorollmakeballsandrollinextracoconut. cupdriedcoconut cuproastedpeanutpowder cupsweetenedcondensedmilk 1tspgoldensyrup(optional) tspbutterorghee

Cracked Wheat with Sugar & Cardamom

1. Inapanaddgheethenthecrackedwheat.Cookfor23minutes. 2. Addwaterandboil.Cook1015minutes(dependingonthesizeofthewheat) 3. Addjaggery,cardamompowderandcoconutmilk.Serve.

Dalia Shira
cupcrackedwheat(dryroastuntilbrown) 1tspghee/oil/butter 1cupwater Jaggery/brownsugartotaste 2pinchcardamompowder(orbasil) Coconutmilk(grindcoconutorgetpremadecoconutmilk)

Cracked Wheat with Sugar, Cardamom and Milk Dalia Kheer

3tspcrackedwheatorother(rice,poha,vermicelli,tapioca,sago,lotusseed,carrot) 1cupmilk 4tspsugar 4cashewschopped 1tspsultanas/raisins 4almondschopped 1tspghee

Optionalflavours: Saffron56strandssoakedinhotwater Pistachio45chopped Rosepetalsorrosewater1tsp Cardamonpowdertsp 1. Heatghee,addwheatandroast35minutesuntilbrown. 2. Addmilkandsimmerfor1520minutesuntilcooked. 3. Addsugaranddriedfruitsplusanyoftheoptionalflavours. *Tocookthekheerfasterthewheatcanbecookedinwaterfirstandthenmilkcanbeadded.

Fruit Salad
Phalachi Koshimbir
Fruitsofchoice:apple,chikoo,guava,banana,orange,pineapple,mango,cherry,papaya,grapes,and soon.whateverisinseason Sugar Salt Yogurt Saffron Cashewnuts,almondsoranyothernutsusewholeorcutintopieces Assorteddryfruitsifdesiredsuchassultanas/raisins,apricot,dates. Rosewater,orangeblossomwater12tspifdesired 1. Cutfruitsintobitesizepieces 2. Addyogurt,nuts,dryfruitsandsaffronifdesiredoryoucanjustleavethefruitsplain. 3. Addsugarandsalttotaste *Therearesomanyvariationstofruitsaladsoitsuptoyourownpreferenceswhatyouwanttoadd. Ifaddingdryfruitsofnutsyoumaywanttosoakthemfirstbeforeadding. Ifusingsaffronputafewstrandsinto23tspboilingwaterandleavefor15minutes.Thenadd thesaffronwatertothesalad.Itwillgiveagoldencolouranduniqueflavor.

Noodles with Sugar, Milk, Cardamom & Coconut

Shevaya Kheer

2cupsvermicelliwheatnoodles 1cupmilk(optional) 4cupswater(3cupsifusingmilk) 1cupsugarortotaste teaspooncardamompowder cupcrushedcoconutfreshordried 1. Dryroastvermicelliandputintoboilingwater. 2. Addmilk,sugarandcoconut. 3. Boilitfor5minutesoruntilcooked. 4. Addcardamompowderandservehotorcold.

*Canaddanytypesofdriedfruitsorotherflavours.

Semolina Halva
Shira

1. 2. 3. 4.

cupsemolina/rava(mediumsize) 3tspghee cupmilk 5tspsugar 12tspsultanas/raisins Almondsorothernuts(optional) cupwater

Inapanaddgheeandimmediatelysemolina. Roastslowlyuntilbrown. Mixwaterandmilktogether.Addtosemolinawithdryfruitsandnutsandboil. Whenliquidhasevaporatedaddsugar.Cookfor23minutesuntilliquidfromsugarhas evaporated. Variationinsteadofsemolinausewheatflourormungdalflour.

Sesame B S Balls
Til Ladoo os

1. 2. 3. 4.

1/2cupsesa ameseedsdryroastedandground(theseedsm maypopwhe entheystart ttobrown) 3/4cupcoco onutdryd desiccated 1/2cuppeanutpowderroastthep peanutsandthengrind 1cupjagger ry/rawsugar r/brownsuga ar

Meltsugars slowlyinpan nwith2tspo ofwater Addsesame e,coconutan ndpeanutpo owder. Slowlymixo onlowheatu untilthemix xcanberolle edintoballs. Whencooledslightlyrol llintoballsandleavetoc cool.Becare efulthatyoudonotburn nyour ywillhardenslightly. hands.They Makes25balls(1inchsize M e)or50smal llones

Drinks

Basil, Mint & Ginger Tea

Tulsi, Pudina & Ale Chaha

1cupwater 5basilleaves 1cmgingerchopped 5mintleaves

1. Putallingredientsinwater andboiltogetherfor23minutes. 2. Ifdesiredaddmilktothe teaandbringtoboiloraddmilkseparately attheend. 3. Strainandadd sugar/honeyifdesired.

Beetroot & Lemon Juice

1. Peelbeetrootandgrind.Addwaterandstir. 2. Strainandaddlemon,sugarandsalttotaste.

Beet Limbu Sharbat

1beetroot 2tsplemonjuiceortotaste Salttotaste 2tspsugarorjaggeryortotaste 1cupwaterortotasteasdilutedasrequired

Cinnamon & Clove Tea

Dalchini Lawang Chaha

1cupwater 1/4tspcinnamon 1clove

1. Mixallingredientswithwaterandboiltogetherforoneminute. 2. Strainandaddmilkifdesired,plusanysweetener.

Date Drink
Khajur Sharbet
56datesfresh ordried 1cupwater Pinchofsalt tspjaggery

1. Soakthedatesinwater forafewhours. 2. Blendallingredients togetherinamixer. 3. Servewarmorcold.

Lemon Juice
1. Combineallingredientstogether. 2. Stillwellsothatthesugardissolves. 3. Strainifrequired.

Limbu Sharbet
1glasswater 2tsplemonjuiceortotaste 2tspsugarortotaste Salttotasteoptional Pinchcardamompowderoptional

Lemon Grass Tea

Gavti Chaha

1cupswater 12lemongrassleaves 1inchgratedginger 1clove 1cmcinnamonstick(or1/4tsp cinnamonpowder) tspfennel 45leavesofbasil Brownsugarorjaggeryifdesired 1. Addallingredientsinwater andboiltogetherfor10minutes. 2. Duringthistimeyoucanadd milkifdesiredorattheend. 3. Strainandserve.

Passionfruit Juice
Chaitanya Phal Sharbat
1. Removethepulpfromthefruit andplaceinabowl. 2. Addsugarandhalfthewater. 3. Useablendertomixthe ingredientstogetherandtoseparatethe pulpfromtheseeds. 4. Strainintoaglassandaddthe remainingwater.Addmoresugarand/or waterifrequired,plussalt. 1passionfruit 3tspsugarortotaste 1cupwater Pinchsalt

Pineapple Juice
Ananas Sharbat
cupgratedpineapple 1cupwatermoreorlessmaybeadded Pinchofsalt Brownsugar/honey/jaggerytotaste 1. Blendallingredientstogetherinablender.Oralternatelyputthepineapplethroughajuicerand thenaddtheotheringredients,decreasingthewater. 2. Strainanddrinkifyouwantitcold. 3. Ifyouwantitwarmthenbringtoboilandserve. *Variationaddahandfulofchoppedmintintotheblender. Warmthepineapplejuiceandaddapinchofclovepowder,cinnamonpowderandgingerpowder.

Soya Coffee

1glassofwater 12tspsoyabeanpowder(totaste) Sugar/honeyifdesired

*Otherflavorsareoptionaltoadd(mint, lemongrass,cinnamon,clove,basil,ginger) 1. Dryroastsoyabeansfor1hour(very slowly)inapanuntilbrownorroastintheoven. 2. Grindtoapowderthensieve. 3. Putwaterinapan,addsoyabean powder.Addanyotheroptionalflavours. 4. Boilfor5minutesandstrain. 5. Canaddmilkinstead.Decreasewater. Whenallteahasboiledaddmilk(1/2cupor cup)andboil.Strain. 6. Sweetenifdesired.

Yogamrut Tea
Yogamrut Chaha
This is a good alternative to tea and is very good for the heart and as a blood purifier. Yogamrut powder is made up of Anantamol, Arjun and Ginger.
1/2cupwater 1/2cupmilk 1/2tspYogamrutpowdercanaddalittlelessormoredependingonpreference 1. Mixyogamrutpowderinwaterandmilk(ifyoudontwantmilkthenuse1cupofwater)and bringtoboil. 2. Whenitboilsstrainandsweetenifdesired.

Miscellaneous

The Basic Spice Mix

Therearesomebasicspicesthatareusedinmostdishes.Ifyouunderstandwhattheyarethen itmakesiteasyforyoutomakevegetablesdishes,dalsandseasoningsforsalad.Itsuptoyou toincreaseordecreasecertainspicesplusaddorremovethem. Thegeneralamountofspicesyouwillusewillvary.Thisamountisfor500gmsofvegetables.
2tspoil 1tspmustardseeds 1tspcuminseeds 2pinchasafoetida 810curryleaves 1/2tspturmeric 1tspcorianderpowder Pinchchillipowderoptional 2tspgratedginger Thesearepopularingredientstoaddtowardsorattheend. Freshcorianderleaves Sugar/jaggery Salt Freshordriedcoconut Roastedpeanutpowder

1. Heattheoilbutdontletitsmoke. 2. Addthemustardseeds. 3. Whentheypopaddthecuminseeds,thenasafoetida,curryleaves,turmeric,corianderpowder, chillipowderandginger.Makesurethatthespicesdonotburn. 4. Nextaddvegetablesordaloraddthemixtosaladsorchutneys. *Therearemanyotherspicesthatcanbeaddedsuchascinnamon,clove,aniseed,fennel,ajwain, cuminpowderandsoon.

Buttermilk
Tak
Buttermilkisverygoodtodrinkwithlunch.Ithelpstodigestthefood,decreaseheatinthebodyand balanceacidity. cupplainyoghurt cupwaterormoreifathinnerconsistencyisdesired Pinchofsaltorsugarifdesired 1. Mixyogurtwithwaterandblendwithawhiskorblender.Thenaddtheremainingwater. 2. Addsugarorsaltasdesired.

Spicybuttermilkaddsalt,sugarorgingerandcuminpowderandfreshchoppedcoriandertotaste. MasalaButtermilkAdd1glassofbuttermilkand1/8tsptakmasala BoondiButtermilk 1glassofbuttermilk Boondi34tspormore 2pinchcuminpowder 2pinchblacksalt tspgingerjuice Corianderleaves(totaste) Mintleaves(totaste) 2pinchwhitesalt Sugar(totaste) 1Blendcorianderleavesandmintleavestoapaste. 2.Addallingredientstogetherandmixwell.

Chick Pea Balls

Boondi

cupchickpeaflour/besanflour 1tspsemolina 1cupwater Oil

1. Ifyoucanbuyboondiflourthenusecupofthisinsteadofchickpeaflourandsemolina.Mix flour,semolina(ifusing)andwatertoasmoothbatter(nottoothickorthin) 2. Heatoil. 3. Useabigspoonwithholesinit.Putbatteronthespoonsoitdropsthrough. 4. Frytillcrispytextureanddrain. TomakeBoondiRaitamixboondiwithyogurt,salt,sugarandcorianderleaves

Fried Savoury Mung Cakes

Vada

1. 2. 3. 4.

cupmungoruriddal(uriddalisespeciallygoodfordahivada) 1tspcoconutpieces 5curryleaves(chopped) 24pinchsalt 1tspgratedginger Oil Covermungdalwithwaterandleavefor10hours.Strainandgrind. Addcoconutpieces,curryleaves,gingerandsalttothegroundmungdalandmixtogether. Heatoilandadd1Tbspvadamixture(IfyouhaveaVadamachineyoucanuseittomakedonut shapes,ifnotthenjustfryspoonfuls) Cookuntilbrownanddrain.Canalsocookuntillightlybrownedthendrain.Whenreadytoeat fryasecondtimetomakethemmorebrownandcrispy.

DahiVadaPutthevadainwaterfor5minutes,immediatelyafterfrying.Thensqueezeoutthevadaso theoilisremoved.Coverthevadawithblendedsmoothyogurt,thendatechutneyandcorianderleaves togarnish.Addsomechatmasalaonthetoporcuminpowder,chillipowder,blacksaltordrymint powder.Thesespicescanalsobeblendedwiththeyogurt. SambharVadaEatthevadawithsambharandcoconutchutney.

Indian Pasta in Mung & Vegetable Curry

Varan Phala

cupwheatflour mungflourifnotavailableusechickpeaflouroronlywheatflour 2Tbspoilplus2tsp tspsalt mustardseeds cuminseeds 2pinchasafoetida 67curryleaves tspturmeric tspcorianderpowder 2cupschoppedvegetablessuchaspumpkin,carrot,potatoetc 2handfulsmungdal 4cupswater 2tspjaggery/brownsugar Tbsptamarindoronechoppedtomato Salttotaste Coconutgrated Corianderleaves

1. Tomakethedoughmixturemixwheatflourandmungflourtogetherplussalt.Add2Tbspofoil. Addwaterandkneaduntilcontentsbecomemediumsoft. 2. Separateahandfulofdough,rollitthinlyandcutintosquares. 3. Tomakethelentilandvegetablemixtureheat2tspoilthenaddmustardseeds.Whentheypop addcuminseeds,asafoetidaandcurryleaves.Thenaddturmericandcorianderpowder. 4. Addchoppedvegetables,mungdalthenthewater(mayneedtoaddmorewaterlater).Cookthe mungdalandvegetablesuntilalmostfullycooked. 5. Addjaggery,tamarindortomatoandsalt.Cookforafewmoreminutes.Oncethecurrystartsto boil,addslicesofdoughandcontinuecookingtilleverythingiscookedthedough,mungand vegetables. 6. Addfreshordrygratedcoconutandcorianderleaves.

Papad /Pappadum

Papadismadefromdoughthatisrolledoutanddried.Itisquitealongprocessandismucheasierand quickertobuythepapadfromashopandthencookit.Therearemanydifferenttypesofpapad.They canbemadefromdals,mostcommonlyuriddal,orfrompotato,grainssuchasmillet,tapiocaandso on.Theymayhavespicesormaybeplain.Somepapadarebestfriedwhilstothersarebestroasted.Any oilcanbeusedtofrypapad.Ifroastingapapadyoucanroastitontopoftheflamebymovingthe papadquicklyfrontandback.Itcanalsobeplacedunderahotgrill.Papadisbestservedimmediately butcanbekeptinanairtightcontainerforsometime.

Savoury Pancakes
Dhirad
Similartodosabutwithdifferenttypesofgrains.

1cupflouranytypesuchasrice,wheat,millet,mung,chickpeaetc.Usemorericeflour(1/2)to preventsticking. Salttotaste Corianderleavesorcurryleavestotaste tspcuminpowder tspcorianderpowder cupgratedvegetablescarrot,potato,caulifloweretc tspgratedginger 1cupwater 1. Mixallingredientstogether. 2. Addwaterandmixtoasmoothbatter.Addmorewaterifnecessary. 3. Heatthepanandaddoil.Spreadtheoiloverthepan. 4. Takealadlefulofbatterandpouritontothepan.Make3or4pancakesatatime. 5. Turnafter12minutesoruntilbrowned.Cookontheothersidetillbrown.Removefromheat. 6. Everytimeanotherbatchismadecoverthepanwithoilagainforthenextround. Thisiseasytocook,eatandmanygrainsareinside.Fasttocook

Steamed Rice &Dal Cakes

Idli

Idlicanbeeatenasbreakfastoraslunchasisbestwithmixedvegetablesambharandcoconutchutney. 1cupBlackgramdal/uriddal 1cupgroundrice Waterenoughtosoaktheingredients Salttotaste 1. Soaktheuriddalinwaterfor3hoursorovernightthenstrainandgrindtoapasteinablenderor foodprocessor. 2. Meanwhile,separatelysoakthegroundriceforthesametime.Grindtoapaste. 3. Addthesetwotogetherandstirwell. 4. Letthismixturestandovernightorfor67hrs.Itwillstarttobubbleandferment. 5. Thenaddsalt,finelychoppedvegetablesifdesiredsuchastomato,carrotandgreenpepperandstir. 6. SpoonintoIdlysteamertraysandsteamfor20minutes. *YoucangetidlisteamertraysfromIndianfoodstores.Ifyoucantfindthemyoumaybeabletouseother metalmoulds.

Yogurt/ Curd
Dahi
1. Intheeveningmixafewdropsofcurdintowarmmilk(bodytemperature) 2. Stiritwithaspoon50times. 3. LetstandinawarmplaceovernightifyouliveinacoldcountryifyouareinIndiathenroom temperature. 4. Itwillbereadytoeatthenextmorning. 1litremilk 1spoonplainyogurtoryogurtfromapreviousbatchfortheculturetomakeanewbatch

Menu Suggestions - Thesearejustsomesuggestions,youmayhavechapattiandriceorchoose

justone,itisuptoyoutopickandchoose.Therearenorules!Happycooking!
SteamedRice&DalCakes MixedVegetable&LentilCurry CoconutChutney Rice PotatoParathas WholeMungSoup DryCoconut&PeanutChutney CuminRice TomatoCurry(withliquid) Chapatti Cucumber&PeanutSalad Rice WholeMungBeanCurry VegetableRice Tomato&PeanutSalad WholeMungBeanCurry Pumpkin&YogurtSalad WhitePumpkinSoup Rice PumpkinCurry WhitePumpkinSoup CabbageRice Chapatti ScrambledChickPea MilletBread Cucumber&Peanutsalad BeetrootSoup OkraCurry Chapatti Carrot&PomegranateSalad SproutedBeanCurry Cabbage&PomegranateSalad Chapatti FriedSavouryMungCakes MixedVegetable&LentilCurry CoconutChutney Cauliflower&PotatoCurry Tomato&PeanutSalad Chapatti TomatoChutney MixedGrain&BeanBread Carrot&PomegranateSalad CarrotParathas Buttermilk&ChickPeaSoup TomatoRice Mung&WhiteGourdCurry, Chapatti Cucumber,tomato&cabbage salad Rice SavouryPancakes MixedVegetable&LentilCurry CoconutChutney Rice CabbageParatha BlackEyeBeanCurry RadishSalad Rice MungRicewithVegetables PumpkinSoup Papad PotatoCurry CarrotSoup CauliflowerRice Chapatti Friedbread PumpkinSoup RicewithChickPeas&Spices KidneyBeanCurry Radishsalad Chapatti Rice SplitMungCurry Friedbread CabbageCurry Rawpumpkinsalad CarrotCurry Cucumber&Yogurtsalad VegetableRice TomatoSoup Stirfryvegetables Rice MixedGrain&BeanBread Date&TamarindChutney WhitePumpkinCurry MixedGrain&BeanBread CarrotSoup MungBeanCurry RicewithChickPeas&Spices MixedGrainPancakes Potato,Cauliflower&Tomato Curry CoconutChutney Rice TomatoSoup CauliflowerCurry Cucumber&YogurtSalad CarrotRice IndianPastainMung&Vegetable Curry PotatoRice Cucumber,Tomato,Cabbageand SproutedBeanSalad MixedDalSoup FenugreekLeaforSpinach Paratha Beetroot&TomatoSalad ChickPeaCurry CauliflowerRice Spinach,Tomato&FenugreekLeaf Salad MixedVegetableParatha MungDalSoup Salad Mung&RidgedGourdCurry Chapatti Tomato&PeanutSalad Rice SweetChapatti PotatoCurry FiveHealthyIngredientsChutney MixedDalSoup FriedSavouryMungCakes Yogurt DateChutney ChatMasala WhitePumpkinCurry Cucumber,Tomato&YogurtSalad PotatoRice Pumpkin&SproutedBeanCurry WholeMungSoup CarrotRice