Nutty Milk and Fruits Breakfast

Ingredients: Method:
 1 apple, peeled, chopped  In a big bowl, combine all the fruits, almonds,
 1 banana, peeled, chopped and raisins.
BREAKFAST

 1 kiwi, peeled, chopped  Pour the freshly prepared 'cashew milk' over it.
 Add any fruit of your choice  Enjoy!
 Few pomegranate seeds
 5 almonds, soaked overnight
 5-10 pieces of raisins, soaked for 20 minutes
 1-2 cup cashew milk Page 37

Serves-2
Time- 10 minutes

Tip: You may add 1 teaspoon sesame seeds or flax seeds to enhance the nutri onal value. During
winter season you may heat the cashew milk (up to 40-42 degree) before pouring over the fruits.
23
Chia Pudding
Ingredients:
 2 ½ cups coconut milk Page 33
 ¼ cup chia seeds
 2 bananas, peeled, sliced
 Any fruit you like, sliced
 1-3 tablespoons of pure honey,
or to taste
 Chopped nuts to garnish
Serves: 4
Time: 5 minutes
Soaking time: overnight
Method:
 Whisk the coconut milk, chia seeds, and
honey together in a large bowl. Take a
bigger bowl to keep space on top of the
bowl as the mixture will rise when chia
seeds gel.
 Cover and chill in the fridge for overnight.
 Remove it from the fridge, and make sure
your pudding looks thick and the chia seeds
have gelled.
 S r well before serving. Por on into
bowl(s) and add bananas or any fruit of
your choice and chopped nuts.
 Store le overs in the fridge in an air- ght
container for approximately 2-3 days.

Tip: You may add more coconut milk to the pudding at the me of serving if you like.During
winter season you can leave chia seeds mixed in coconut milk overnight at room
temperature , no need to keep it in fridge. You can buy chia seeds from a health store or
online.
 Coconut Milk
Method 1: Coconut Milk from Freshly Grated Coconut

Ingredients:
NATURAL BEVERAGES

 1 cup freshly grated coconut

 4 cups filtered water
Method :
 Transfer the freshly grated coconut in a blender.
 Add li le water and blend it well un l smooth.
When you blend the mixture, remember to push
down on the lid with a piled-up tea towel, to
prevent the lid from blas ng off.
 Add remaining water and blend more for 2-3
minutes.
 Now, sieve the mixture with cheesecloth or a fine
sieve.
 Pour the thick milk into a bo le. Refrigerate and
you may use it for 2-3 days. You may add water to
make it thin as per your taste and requirement.
Tip: You may make more coconut milk in a single go. But to avoid spilling of milk, do not fill the
blender up to the top.
Hunza Tea
Ingredients:
 4 cups of filtered water
 12 mint leaves
 8 basil leaves
 4 pods green cardamoms
 ¼ inch cinnamon s ck or ½ teaspoon
cinnamon powder
 20 gm fresh ginger
 20 gm jaggery
 Lemon juice to taste

Serves: 4
Time: 7 minute

Method:
 Add 4 cups of filtered water in a tea pan.
 Add all the ingredients and simmer the tea for 5-7 minutes.
 Add lemon juice to taste and serve.
 These soups are almost raw and hence very nutri ous than the conven onal soups. But raw doesn't
mean your food has to be cold. You can warm food up to 118 F (42⁰C) for 2 minutes (that's when the
foods becomes too warm to touch). You can warm your soups and enjoy them during winter.

Pumpkin Soup
Ingredients: Method:
RAW SOUPS

 ½ cup pumpkin, peeled, roughly chopped
 1 small tomato, roughly chopped
 1 ½ cup filtered water
 1 bay leaf
 Pinch of cinnamon powder
 2-3 cloves of garlic
 3-4 cashews
 ¼ teaspoon cumin seeds
 Lemon juice to taste
 Black pepper powder to taste
 Green coriander, finely chopped to garnish
 Salt to taste (op onal)
 Cashew cream to garnish (op onal) Page153
 Boil the water in a pan. Then, turn off the flame.
 Dip chopped pumpkin, garlic, black pepper,
cashews, tomatoes, bay leaf and cinnamon into
the hot water.
 Cover the pan with a lid and leave it for 5
minutes.
 Now, pour all the ingredients in a blender. And
blend un l smooth.
 Strain the soup through a sieve.
 Add salt and lemon juice to taste.
 Soup is ready, garnish with chopped coriander
and cashew cream.

Serves: 1
Time: 10 minutes Tip: Following similar steps, you can prepare
bo le gourd soup too.
Tomato Soup
Ingredients:
 1 cup tomato, de-seeded, roughly chopped
 1 ½ cup filtered water
 Pinch of cinnamon powder
 2 -4 cloves garlic
 4 to 8 cashews
 1 teaspoon lemon juice
 Pinch of black pepper powder
 Green coriander chopped to garnish
 Salt to taste
 Cashew cream to garnish Page153
 Strain the soup.
Serves: 1  Now, add cinnamon powder, salt , black pepper
Time : 10 minutes and lemon juice.
 Pour into a bowl, garnish with coriander and
Method: cashew cream.
 Take a wok or pan and add water.
 Ready to drink.
 Boil the water. Now, turn off the flame.
 Dip tomato, garlic, cashews in the boiled Tip: You may add 1 medium size steamed or
water and let it be there for 10 minutes. boiled potato to the mixture at the me of
 Blend the soaked ingredients along with blending. It will give good thickness to the
water un l smooth. soup.
 Lettuce Salad
Ingredients: Method:
For salad:  In a large bowl, place the sliced cucumber, bell
 1 big bowl le uce leaves, washed pepper, tomato. Tear the washed and drained
 1 green bell-pepper, chopped le uce leaves and place in the bowl.
 1 tomato, washed, de-seeded, sliced  Toss all the ingredients using two forks or
 ½ cucumber, peeled and finely sliced spoons. Cover with plas c wrap and place in
SALAD

 Nuts - fis ul, (almonds or pistachios or fridge un l serving me.

walnuts or peanuts)  Just before serving, whisk the salad dressing and
For salad dressing: pour over the le uce salad and toss to combine.
 Vinegar- 1/2 tablespoon  Garnish with nuts and serve.
 Extra virgin olive oil- 2 teaspoon (op onal)
 ¼ tablespoon black pepper, freshly grounded
 Cinnamon powder- small pinch
 1-2 crushed garlic (op onal)
 Roasted cumin powder- large pinch
 1 tablespoon honey
 Salt to taste
Whisk all the ingredients for a few seconds and
refrigerate un l use.
Serves: 2
Time: 10 minutes
Kachumbar Salad
Ingredients:
 1 cucumber, peeled, finely chopped
 1 tomato, finely chopped
 2 tablespoon peanuts, roasted
 1 small capsicum, finely chopped
 1 onion, finely chopped
 Green chili to taste, finely chopped
 1 tablespoon lemon
 Salt to taste (op onal, be er skip it)
 Coriander to garnish, chopped

Serves: 1
Time: 10 minutes

Method:
 Mix all the ingredients together.
 Garnish with coriander.
 Enjoy!
 Chana Dal Cubes with Vegetables
Ingredients:
For Cubes:
 ⁄ cup chana dal, soaked for 4-5
hours
LUNCH /DINNER
 Pinch of cumin seeds, roasted
 Pinch of asafoe da
 ¼ cup spinach , finely chopped
 Pinch of salt
Vegetables for mixing:
 ½ cup capsicum, chopped
 ½ cup onion, chopped
 ½ cup tomato, chopped
 ½ cup carrot, chopped
 Lemon juice to taste
 Green chili to taste, chopped
 Salt to taste (op onal)
Serves: 4
Time: 15 minutes
Method:
 Blend soaked chana dal with water with a pouring
consistency.
 Now, pour the ba er in a bowl, add roasted cumin seeds,
asafoe da, chopped spinach, and salt in the ba er.
 Fill water in the base of the steamer and bring water to full
boil.
 Pour ba er in a shallow plate, and place in the steamer
pan.
 Steam for 10-15 minutes. Now, let it cool completely, and
cut it into rectangular shapes.
 Till then wash and chop the vegetables into bite size. Place
them in a bowl. Now, add salt and lemon juice to the
vegetables.
 Mix the vegetables with the cubes and serve with your
favorite dip.
Vegetable Pakoda
Ingredients:
 1 cup finely chopped veggies of your
choice
 ½ cup onions, finely chopped
 2-3 green chilli, chopped
 1 cup gram flour
 Filtered water to make thick ba er
 ¼ teaspoon turmeric powder
 Lemon juice to taste
 Salt to taste
Method:
 In a bowl transfer the gram flour, add water to
make a thick ba er.
 A dd all the chopped veggies and other
ingredients. Mix well.
 Set the steamer. Bring water to full boil.
 Now, shape the fri ers of the mixture and place
them in the steamer.
 Steam them for 10 minutes.
 Place them in a plate and
serve with a green dip.

Serves: 4
Time: 20 minutes
 Nutty Sprouts
Ingredients:
 5 to 6 almonds, soaked overnight, chopped
 5 to 8 cashews, soaked, chopped
 ¼ cup fresh coconut, grated
 5 to 6 raisins, soaked
SNACKS

 ½cup mung sprouts

 ½ cup any sprouts of your choice, see sprou ng instruc on Page 14
 Lemon juice to taste

Serves: 1
Time: 15 min

Method:
 Place all the ingredients in a bowl.
 Now add lemon juice to taste, mix well and serve.
Spinach Salad with Walnuts
Ingredients:
 1 cup spinach, chopped
 4 walnuts, soaked, chopped
 ⁄ cup tomatoes, chopped, de-seeded
 ⁄ cup yellow bell pepper, chopped
 1 tbsp white sesame seeds, soaked
 Lemon to taste
 Salt to taste (op onal)

Serves: 1
Time: 12 minutes

Method:
 Take chopped spinach and add them in a bowl.
 Now add finely chopped tomatoes, yellow bell pepper then
add walnuts, sesame seeds, salt and lemon to taste and
serve.
 Mint Dip
Ingredients:
 1 slice coconut
 1 cup mint leaves, washed
 1 green chili
 3-4 garlic cloves
DIPS

 Water as per consistency

 1 teaspoon lemon juice
 Salt to taste

Method:
 Grind all the ingredients except lemon juice
together un l it becomes a smooth paste.
 Add lemon juice in the end. You can store it
in fridge for 2-3 days.
Cashew Dip
Ingredients:
 1½ cup cashews, soaked
 Pinch of black pepper powder
 1 cup of filtered water or as per required consistency
 2 cloves of garlic
 1 tablespoon lemon juice or to taste
 1 green chili
 Salt to taste

Method:
 Soak the cashews in a bowl of water for at least 2
hours un l they are so . Overnight soaking
works well too.
 Add everything to a blender and blend at a high
speed.
 Blend un l smooth.
 Serve with veggies, fruits, etc.
 Apple-Coco Smoothie
Ingredients:
 1 ½ cup apples, peeled and chopped
 2 teaspoon honey
 2 cups coconut milk Page 33
SMOOTHIES

 1 teaspoon cinnamon (dalchini) powder

 Crushed ice to serve

Serves: 2
Time: 10 minutes

Method:
 Blend the apples and honey in a blender to a smooth purée using a li le
coconut milk.
 Add the cinnamon powder and rest of coconut milk and blend again.
 Pour into 2 individual glasses and top with crushed ice.
 Serve immediately

Tip: During winter season, to enjoy it warm, add hot coconut milk and skip the crushed ice.
Kiwi Margarita
Ingredients:
 2 kiwis, peeled and roughly
chopped
 1 teaspoon lemon juice
 2 teaspoon honey
 1 cup crushed ice

Serves: 2
Time: 5 minutes

Method:
 Combine all the ingredients and
blend it un l creamy smooth.
 Pour into 2 individual small glasses.
 Sweet Delight
Ingredients:
 1 banana, peeled, chopped
 ½ apple, peeled, chopped
SWEETS | DESSERTS
 1 kiwi, peeled, chopped
 5 -6 raisins, soaked
 5 -6 almonds, soaked
 10 cashews, soaked
 1 piece of fresh coconut, grated
 3 raw dates, pi ed, chopped
Serves-1
Time- 10 minutes
Method:
 Take all the chopped fruits in the bowl.
 Now, blend cashews, dates and coconut un l
smooth with some water to make a thick paste.
 Add cashew, date and coconut paste in the fruit
bowl.
 Add raisins and almonds and mix them well with a
spoon and serve.
Raw Chocolate
Ingredients: Method:
 ¼ cup raw cocoa powder  Place the cashews, raw cocoa powder, honey and
 1 cup avocado or cashews, soaked coconut oil in the blender. Make sure that coconut
 ¼ cup coconut oil oil is changed from solid to liquid.
 ¼ cup honey  Blend to mix and keep it in liquid form as longer
blending will thicken it up. Blend un l creamy.
 Pour into small cup(s) and enjoy!

Uses:
 Eat as chocolates.
 Add it to the nut milk of your choice to
make chocolate milk. Pour the mixture
in a small jar and keep it in fridge for 2-3
days if using avocado; or up to 10 days
or more if using cashews.
 Many mes you find steamed vegetables too plain, or would just like to infuse them with extra zing, here are
gravies you can add to the steamed vegetables or other steamed dishes.

Tomato Gravy
Ingredients:
 1 cup filtered water
 1 tomato, chopped
GRAVIES

 ½ onion, peeled, chopped

 1-4 clove garlic, peeled
 1 green chili, roughly chopped
 Lemon juice to taste
 Salt to taste (op onal)

Method:
 Boil 1 cup of water in a wok, turn off the flame.
 Add tomato, onion, garlic and salt to the water.
 Cover the wok with a lid for another 5 minutes.
 Pour the mixture in a blender, add chili and lemon juice
and blend.
 Gravy is ready.
Peanut Gravy
Ingredients:
 ½ cup peanuts, roasted
 1 cup filtered water
 1 clove garlic
 2-3 black pepper
 Lemon juice to taste
 Salt to taste

Method:
 Boil water in a pan, turn off the flame.
 Add all ingredients except lemon juice.
Cover it with a lid for 5 minutes.
 Blend all the ingredients un l smooth
and add the lemon juice.
 Gravy is ready. You may use it with any
seasonal vegetable or steamed dish.

Tip: Steam small round egg-plants (with a slit) and

pour the peanut gravy over them.
 Sauerkraut
Ingredients: Method:
 ½ cup cabbage, finely shredded  Add salt to the cabbage and gently massage it
 ½ cup red cabbage, finely shredded un l the liquid starts to release. Let the cabbage
 1 teaspoon salt sit for 10 minutes and massage it again. Repeat as
FERMENTED FOODS

o en as necessary un l the cabbage is very juicy.

 Place the mixture firmly in a large glass jar. Press
the cabbage down un l the liquid rises above it
about 1/8th of an inch. Place the reserved leaves
over the top, allowing them to extend par ally up
the side of the jar.
 Put a weight on the cabbage if you are using a big
jar. You can use small jar with water to use as a
weight in that case.
 Cover the lid. And allow the kraut to ferment in a
cool, dark place for at least 3 days.
 Once kraut is ready, store in a sealed glass jar in
the refrigerator for upto several months.
Beet Kvass
Ingredients:
 4 cups beets, peeled and roughly chopped
 16 cups filtered water
 4 tablespoon salt
 ¼ cup shredded ginger to flavor (op onal)

Method:
 Take a big glass jar. Drop the chopped beet
roots in it.
 Sprinkle salt and ginger on the top of the
beets.
 Fill the jar with filtered water, leaving about
an inch at the top for headspace, and s r the
contents well.
 Secure the lid and leave it for 72 hours at
room temperature 22⁰C.
 Open it once daily and remove the froth
Tip: Beet Kvass is a medicinal tonic that cleanses
the blood, liver, and promotes healthy
formed at the top with a clean spoon. diges on. Enjoy 100-150ml of this drink in the
 Sieve the drink and store it in fridge. It can be morning and evening.
stored in fridge for about a week.