· PDF filePapaya Pineapple Fest----- Beet and Carrot Sauce ... pepper and some seasoning and...

ContentsAlmond Milk with Saffron & Cardamom----------Chickpea, Beet, and Apple Panini-----------------Brussels Sprouts with Walnuts and Dried Cranberries----------------------------------------------------Garden Couscous and Black Bean Salad-------Herb-Roasted Winter Veggies----------------------Pasta with creamy greens & lemon-------Vegetarian club sandwich-------------------Roast summer vegetables & chickpeas-Pan-fried Beans & Kale----------------------Fresh Mint Chip Frozen Yogurt Recipe--Tortilla Salad Recipe-------------------------Pasta with Broccoli and Roasted Pepper Sauce----------------------------------------------------------Pumpkin and Coconut Sweet-----------------------Delightful Barley and Avocado Salad--------------Granola Muffins----------------------------------------Coconut Mung Bean Soup--------------------------Basmati Rice with Grilled Vegetables and Pine Nuts-------------------------------------------------------Chocolate Zucchini Cake----------------------------Avocado & Coconut Milk Ice Cream-------------Asparagus Saffron Risotto-------------------------Chilli Pineapple Stir-Fry Rice-----------------------Almond Praline-----------------------------------------Anti Cholesterol Shake-------------------------------

Nutr i t ious Carrot & Date Salad-- - - - -POMEGRANATE AND SPINACH RAITA----- Watermelon Frappe------------------------------Peanut Bars------------------------------------------Raw Vegan Spinach Manicotti------------------Mango Pudding Srikhand-------------------------Raw Zucchini Pasta--------------------------------Citrus Chocolate Brownie Bites -----------------Kulfi Ice Cream--------------------------------Energizing Salad------------------------------Zesty Hummus--------------------------------Papaya Pineapple Fest----------------------------Beet and Carrot Sauce----------------------------STUFFED IVY GOURD---------------------------Purity Berry Smoothie------------------------------Honey Fruit Delight--------------------------------Orange Cheese Sandesh-------------------------Turmeric Ginger Elixir------------------------------LENTIL SPINACH SOUP-----------------------YOGHURT CHAACH COOLER-----------------Dill Flavoured Zucchini----------------------------Rainbow Rice----------------------------------------Coconut Fruit Popsicles---------------------------Spicy Moroccan Salad -----------------------------Maize-Pakvannam----------------------------------Protein-rich Uttapam Pancakes------------------

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Almond Milk with Saffron & Cardamom222 222 2222 2222 2222222 22222 2 2 2

●1 cup milk

●1 tea spoon honey

●1/8 tea spoon saffron

●1/16 tea spoon cardamom

●10 almonds

Cooking time: 10 min

Difficulty level: Easy

Sattvik rating: High

Serves: 2-3 people

Procedure:

(1)Soak the almonds overnight in water. Peel in the morn-ing.

(2)Add all the ingredients except honey in a thick bottom vessel with milk. Boil, stirring constantly to prevent the milk from sticking to the pan. Pour into glass and add honey.

(3)Serve piping hot.

Source: http://www.joyfulbelly.com

Date:2012-12-27 / Poster:Art of Living Universe

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2

Chickpea, Beet, and Apple Panini22222222 2222 222 22222 222222

●1 ½ cups cooked chickpeas,

●3 table spoons vegan mayonnaise

●1 table spoon lemon juice

●8 slices brown sesame semolina bread

●1 medium beet, peeled and sliced

●1 Granny Smith apple, thinly sliced

●¼ cup broccoli or radish sprouts

●4 table spoons prepared black olive tapenade



Sattvik rating: Medium

Serves: 4 people

Procedure:

(1)Pulse chickpeas, mayonnaise and lemon juice in food processor until chunky.

(2)Spread chickpea mixture on 4 bread slices. Top with beet and apple slices, and sprouts. Spread remaining 4 bread slices with tapenade; close sandwiches.

(3)Spray panini with cooking spray. Coat skillet or grill pan with cooking spray; heat over medium heat. Place panini in pan; weight with smaller-diameter saucepan weighted with 2 cans. Cook 3 minutes. Flip, replace weight, and cook 2 minutes. (Or cook 4 minutes in panini maker.)

Source: http://www.vegetariantimes.com


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2

Thai Green Curry with Butternut Squash and2222 22222 22222 2222 222222222 222222 222

Yellow Peppers 222222 2222222

●1 ½ table spoons vegetable oil

●2 yellow bell peppers, diced (2½ cups)

●2 table spoons green curry paste

●3 cups cubed peeled butternut squash

●1 cup coconut milk

●2 cups firmly packed spinach leaves

●¼ cup broccoli or radish sprouts

●¼ cup chopped cilantro


Difficulty level: Easy Sattvik rating: High

Serves: 4 people

Procedure: (1)Heat oil in pot over medium heat. Add bell peppers, and cook 3 minutes.

(2)Stir in curry paste and cook 1 minute.

(3)Add butternut squash and coconut milk, and bring to a simmer. Partially cover the pot, reduce the heat to

(4)Place spinach, cilantro, and basil in blender with 1/4 cup water; blend until smooth. Stir into curry mixture, and cook 1 minute to allow flavours to meld.

Serving Suggestion: Serve the curry with brown rice.



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2

Brussels Sprouts with Walnuts and Dried22222222 2222222 2222 2 222222 222 22222

Cranberries 22222222222

●½ cup coarsely chopped walnuts

●2 tsp. olive oil

●750g Brussels sprouts, halved

●¼ cup coarsely chopped dried cranberries

●1 Table spoon. agave syrup

●1 Table spoon walnut oil

●Salt and pepper to taste




Serves: 4 people

Procedure: (1)Heat large skillet over medium-high heat. Add walnuts, and toast 3 to 4 minutes, or until fragrant. Transfer to plate, and set aside.

(2)Wipe out skillet, and return to heat. Add olive oil, and swirl skillet to coat bottom. Add Brussels sprouts, and cook 5 minutes, or until browned, stirring occasionally.

(3)Stir in cranberries, agave, and 1 cup water. Partially cover skillet, reduce heat to medium, and simmer 5 to 7 minutes, or until most of liquid has evaporated and Brus-sels sprouts are just tender, but not soft. Transfer to serv-

ing bowl. Stir in walnut oil and toasted walnuts, and season with salt and pepper, if desired.



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2

Garden Couscous and Black Bean Salad2 22222 22222222 222 22222 2222 22222

●1 cup uncooked couscous

●2 cups cooked black beans

●1 large stalk celery, diced

●1 small red bell pepper, diced

●2 medium tomatoes, diced

●½ cup chopped green olives

●½ cup chopped fresh parsley

●2 Tbs. chopped fresh dill

●Juice of ½ to 1 lemon to taste

●2 table spoons olive oil

●Salt and freshly ground black pepper to taste




Serves: 4 people

Procedure:

(1)Pour couscous in medium heat-proof bowl. Bring 2 cups water to a boil and pour over couscous. Cover and let stand 15 minutes, then fluff with fork and allow to cool to

room temperature.

(2)Transfer couscous to large bowl. Add remaining ingredi-ents and toss to mix. Serve at room temperature



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2

Herb-Roasted Winter Veggies2222 2222222 222222 2222222

●2 cups bite-size cauliflower florets, each halved length-wise

●2 cups halved Brussels sprouts

●2 medium carrots, cut into sticks

●1 medium sweet potato, diced


●1 table spoon chopped fresh rosemary

●2 tea spoon chopped fresh thyme

●2 table spoons chopped fresh parsley

●2 tea spoon lemon juice


Cooking time: 60 min Difficulty level: Easy


Serves: 4 people

Procedure:

(1)Preheat oven to 200°. Place cauliflower, Brussels sprouts, carrots, and sweet potato in large bowl

(2)Add 2 table spoons oil, rosemary, and thyme, and toss to coat. Season with salt and pepper, if desired. Scatter

vegetables evenly on baking sheet, and roast 20 minutes, turning 2 or 3 times. Increase oven temperature to 250°F, and roast vegetables 10 minutes more, or until tender.

(3)Transfer vegetables to large serving bowl, and add pars-ley, lemon juice, and remaining 1 table spoon oil. Add salt and pepper, if desired. Toss to mix, and serve with brown rice or pasta.



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Pasta with creamy greens & lemon22222 2222 2222 2 2 222222 22 2 22

●350g pasta

●140g broccoli florets

●100g soya beans

●100g peas

●100g mange tout

●150g soft cheese

●zest and juice of 1 lemon

●85g grated vegetarian cheese

●handful basil leaves

●salt and pepper to taste




Serves: 4 people

Procedure:

(1)Cook pasta in a very large pan following the pack in-structions, adding broccoli florets, soya beans, peas and mange tout for the final 3 mins of cooking time.

(2)Drain, saving a ladleful of the cooking water.

(3)Tip everything back into the pan. Stir in the soft cheese, zest and juice 1 lemon, grated vegetarian cheese, a handful basil leaves, salt, pepper and some seasoning and a splash of cooking water.

Source: http://www.bbcgoodfood.com


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Vegetarian club sandwich2222222222 2222 222222222

●3 slices granary bread

●1 large handful watercress

●1 carrot , peeled and coarsely grated

●small squeeze lemon juice

●1 table spoon olive oil

●3 table spoons reduced-fat houmous

●2 tomatoes , thickly sliced



Serves: 1 people

Procedure:

(1)Toast the bread; in meanwhile mix the watercress, car-rot, lemon juice and olive oil together.

(2)In a small bowl spread the houmous over each slice of toast.

(3)Top 1 slice with the watercress and carrot salad, sand-wich with another slice of toast and top with the tomato.

(4)Lay the final slice of bread, houmous side down, then press down and eat as is or cut the sandwich into quar-ters.


more :


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Roast summer vegetables & chickpeas22222 22 2 2 22 2222222222 222222222

●3 courgettes, thickly sliced

●1 aubergine, cut into thick fingers

●2 red peppers, deseeded and chopped into chunks

●2 large baking potatoes, peeled and cut into bite-size chunks

●1 table spoon coriander seeds


●400g chopped tomatoes

●400g chickpeas, boiled, rinsed and drained

●small bunch coriander, roughly chopped





Serves: 4 people

Procedure:

(1)Heat oven to 200C.

(2)Tip all the vegetables into a large roasting tin and toss with the coriander seeds, most of the olive oil and salt and pepper.

(3)Spread everything out to a single layer, then roast for 45 minutes, tossing once or twice until the vegetables are roasted and brown round the edges.

(4)Place the tin on a low heat and then add the tomatoes and chickpeas.

(5)Bring to a simmer and gently stir. Season to taste, driz-zle with olive oil, then scatter over the coriander.

(6)Serve from the tin or pile into a serving dish. Eat with hunks of brown bread.

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Pan-fried Beans & Kale222 22222 22222 2222 2

●1/2 bunch kale remove stems

●2 tablespoons extra virgin olive oil

●2 - 3 big handfuls of cooked large white beans

●1/4 teaspoon fine grain sea salt

●1/3 cup walnuts, lightly toasted

●1 clove garlic, minced (optional)

●1/8 teaspoon freshly grated nutmeg ●1 tablespoon fresh lemon juice

●zest of 1 lemon

●1/3 cup freshly grated cheese

●Pepper to taste




Serves: 2-3 people

Procedure:

(1)Finely chop the kale (remove stems), wash it, and shake off as much water as you can. Set aside.

(2)Heat the olive oil over medium-high heat in a wide skil-let. Add the beans in a single layer. Stir to coat the beans, then let them sit long enough to brown on one side, about 3 or 4 minutes, before turning to brown the other side, also about 3 or 4 minutes. The beans should be golden and a bit crunchy on the outside.

(3)Add the kale and salt to the pan and cook for less than a minute, just long enough for the kale to lose a bit of its structure.

(4)Stir in the walnuts and garlic, wait 10 seconds, then stir in the nutmeg. Wait ten seconds and stir in the lemon juice

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and zest. Remove from heat, add pepper and serve with cheese.

Source: http://www.101cookbooks.com


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Fresh Mint Chip Frozen Yogurt Recipe22222 2222 2222 222222 222222 222222

●1 cup fresh mint leaves

●1 cup heavy cream

●130 ml brown rice syrup

●1/2 teaspoon peppermint extract

●2 cups whole-milk Greek yogurt

●50 gram good quality dark chocolate, finely chopped


Difficulty level: Medium


Serves: 4-6 people

Procedure:

(1)Coarsely chop the mint leaves and put them in a sauce-pan with the cream. Bring just to a simmer over medium heat, occasionally stirring and pressing the mint leaves so that they release the oils.

(2)As soon as it comes to a simmer, add the brown rice syrup and stir to combine, then turn off the heat.

(3)Leave the mixture on the stove top to steep for 30 min-utes.

(4)Pour the cream mixture into a bowl through a fine-mesh sieve to remove the mint leaves. Add the peppermint ex-tract and yogurt to the bowl and whisk to combine.

(5)Cover the mixture and chill in the fridge for at least 30 minutes and up to overnight.

(6)Churn the yogurt mixture in an ice cream maker, fol-lowing the manufacturer instructions. When the yogurt if finished churning, stir in the chocolate. Serve immediately

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(recommended!), or transfer to a covered container and store in the freezer, where it will firm up increasingly over time.



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Tortilla Salad Recipe22222222 22222 222222 2

●3 cups cooked beans

●1/3 cup toasted sunflower seeds

●1/4 cup olive oil

●2 cups of chopped cauliflower (stems, leaves, florets)

●2-3 big handfuls of tortilla chips

●1/4 cup crumbled feta cheese

●1 small radish

●1/2 avocado

●Pepper to taste




Serves: 4 people

Procedure:

(1)Boil cauliflower (stems, leaves, florets) in a bit of salted water for just 20 seconds, then drained under cold water.

(2)Slice the radish paper thin.

(3)Slice the avocado.

(4)Combine the beans, sunflower seeds, olive oil, and cauli-flower in a large bowl.

(5)Toss well. Add the chips, feta, and radish. Toss gently.

(6)Add the avocado. Toss once or twice and enjoy.


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Pasta with Broccoli and Roasted Pepper Sauce22222 2222 22222222 222 2222222 222222 22222

●1 cup of organic whole wheat penne pasta

●1 small bunch of organic broccoli, cut into bite-size flo-rets

●1 teaspoon of mineral salt

●1 teaspoon cooking oil

●6 cups of water For the sauce:

●1 roasted red pepper

●1/3 cup of ricotta cheese

●1 teaspoon of mineral salt

●ground pepper to taste

●1/2 teaspoon of dried oregano




Serves: 1 people

Procedure:

(1)In a large pot add six cups water and salt and bring it to a boil. Add oil and pasta and cook the pasta until al den-te.

(2)Meanwhile, place all the sauce ingredients in a blender and mix until all combined. If sauce is too thick, it can be thinned out by adding one of the following: milk, water or some olive oil. Start with a tablespoon and see how it goes.

(3)Place about 2 tablespoons of the sauce on the bottom of your serving or eating bowl.

(4)Add broccoli to the pasta water 2 minutes before it is ready. Drain pasta and broccoli and pour over the sauce in the bowl. Stir well to combine and serve immediately.

Source: http://www.pinkbites.com

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Pumpkin and Coconut Sweet22 2 2222 222 2222222 2 2222

●2 lb of organic pumpkin, peeled, seeded and cut into large chunks

●2 cups of brown sugar

●2 cinnamon sticks

●10 whole cloves

●16 oz of shredded coconut




Serves: 6-8 people

Procedure:

(1)Put all ingredients, except the coconut, in a large pot and cook on medium heat until the pumpkin is very soft, about 30 minutes stirring occasionally.

(2)Add the coconut, mix well and remove from heat. You can mash any large pieces of pumpkin with a potato masher, or, if you prefer, leave it more chunky.

(3)When it is cooled down a bit, transfer it to an air tight container and store it in the fridge.

(4)Serve it cold or at room temperature, accompanied by a good cup of herbal tea.



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2

Delightful Barley and Avocado Salad2222222222 222222 222 2222222 22222

●1 organic ripe avocado

●1 cup of cooked barley

●1/2 cup of chopped organic tomatoes

●1 table spoons of chopped cilantro leaves

●1 table spoon of chopped basil leaves

●1 table spoon of fresh lime juice

●1 1/2 table spoon of extra-virgin olive oil

●1/4 tea spoon of mineral salt

●fresh pepper to taste




Serves: 6-8 people

Procedure:

(1)Half the avocado and remove the pit.

(2)Cut the avocado flesh into bite size pieces.

(3)Mix together the avocado, barley, tomatoes, basil and cilantro.

(4)Make a dressing for the salad by mixing the lime juice, olive oil, salt and pepper and whisk it until it comes togeth-er.

(5)Pour the dressing over the salad and stir it to combine, being careful not to squeeze the pieces of avocados. Serve it immediately.



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Granola Muffins2222222 2 22222

●1 1/2 cups whole grain flour

●1 cup granola of your choice

●1/4 cup sugar (brown, demerrara, or sucanat, but not white)

●3 tea spoons baking powder

●1/4 tea spoon salt

●1/2 tea spoon cinnamon

●1/4 tea spoon ground ginger

●3/4 cup prunes

●1/4 cup ground flax

●1/2 cup warm water

●3 tea spoons each molasses and honey

●1/4 cup oil (olive or sunflower)

●1 cup milk (almond, rice or soy)

●1 tea spoon vanilla




Serves: 8-10 people

Procedure:

(1)Begin by chopping the prunes into raisin-sized bits, then soak in a bowl with boiling water just to cover.

(2)Preheat oven to 400F.

(3)In a large bowl combine the flour, granola, sugar, baking powder, salt and spices.

(4)In a small bowl whisk together the flax and warm water, letting it get gloopy for a minute.

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(5)Then add the molasses, honey, oil, milk and vanilla.

(6)Strain the prunes and stir into the flour mixture.

(7)Pour in the liquid mixture of flax and water and stir until just moistened. Spoon into a lightly oiled muffin tin (makes dozen muffins).

(8)Bake for 20 minutes at 400F, then lower heat to 350F and bake 5 to 10 minutes longer (test with a knife insert-ed, if it comes out clean they are ready).

Source: http://franlife.blogspot.co.uk An informative video by His Holiness Sri Sri Ravi Shankarji on food and healthy living: A must watch

http://youtu.be/J2ph1XzJQe0

Date:2012-09-13 / Poster:Art of Living Universe2

Coconut Mung Bean Soup2222222 2 222 2222 2222

●1 cup mung beans (whole or split)

●Salt to taste

●1/2 tea spoon turmeric

●1 tea spoon fennel seeds

●6 cups water

●2 table spoons ghee or sunflower oil

●1 small carrot, peeled and diced

●1 inch ginger, finely chopped

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●1 tea spoon garam masala

●1 table spoons tomato paste

●1 cup coconut milk

●1 table spoon finely chopped either fresh dill, mint, basil or cilantro

●1 table spoon organic lemon or lime juice

Cooking time: 45 -60 min



Serves: 4 people

Procedure:

(1)Wash mung beans thoroughly. If you have time, soak whole mung beans for an hour before cooking.

(2)Place drained beans in a large pot with 3 cups water, plus salt, turmeric and fennel seeds.

(3)Bring to a boil, and then simmer covered till done. Aaround half an hour for split mung beans, 45 minutes for whole.

(4)Skim off any foam that accumulates on the surface.

(5)Meanwhile, prepare the carrots. Heat ghee/sunflow-er oil in a medium pot or large pan and add carrots, and

ginger.

(6)Saute over medium-low heat, stirring in garam masala.

(7)Cook slowly till the carrots are soft. Season lightly with salt to taste and set aside till mung beans are done.

(8)To the pot of cooked mung beans, stir in 3 more cups water, the cooked carrots plus tomato paste.

(9)Simmer together for 10 minutes, letting the soup thicken and the flavours blend.

(10)Then take a wand-style hand blender and puree just part of the soup, leaving most of it chunky. Stir in coconut milk, cooking just a few more minutes. (11)Stir in the herbs and lemon juice, and serve the soup into bowls.

Source: http://franlife.blogspot.co.uk


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Basmati Rice with Grilled Vegetables and Pine222 2 222 2222 2222 2222222 2222222222 222 2222

Nuts 2222

●1 cup brown basmati rice

●1 bunch asparagus, tough ends trimmed

●1 fennel (anise) bulb, quartered

●1 large zucchini, halved lengthwise

●grated peel and juice of 1/2 organic lemon


●1/4 cup fresh parsley, chopped

●1 cup whole organic cherry tomatoes

●1 tea spoon ground cumin

●fresh ground pepper to taste

●sea salt to taste

●2 table spoons pine nuts for garnishing

Cooking time: 40min Difficulty level: Easy


Serves: 4 people

Procedure:

(1)Wash the rice then cook in a saucepan with 2 cups fil-tered water, covered, until done, about 35 minutes.

(2)Meanwhile, prepare the vegetables. You can either grill, sauté or roast the vegetables.

(3)If grilling on the barbecue, toss in olive oil, grill, then chop into bite-sized pieces. If sautéing, chop raw vegeta-bles into bite-sized pieces and stir fry separately in one table spoon olive oil each batch. If roasting, toss large or small chopped pieces in olive oil and roast until cooked and slightly charred. Stir once or twice to prevent sticking or burning.

(4)Prepare the dressing in a small bowl, combine lemon zest, lemon juice, olive oil, cumin, pepper, and salt.

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(5)When the vegetables are cooked, place the rice in a large bowl and top with vegetables.

(6)Season with salt and pepper, add parsley and toma-toes, then pour on the dressing.

(7)Gently stir everything together with a large spoon or salad tongs. Taste and adjust seasonings, and serve hot, warm or at room temperature, topped with pine nuts. Source: http://franlife.blogspot.co.uk


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Chocolate Zucchini Cake222222222 22222222 2222

Cake: ●2 1/2 cups flour

●1/2 cup cocoa

●2 1/2 tea spoons baking powder

●1 1/2 tea spoons baking soda

●1 tea spoons sea salt

●1 tea spoons cinnamon

●3/4 cup soft butter or margarine, unsalted

●1 1/2 cups cane sugar

●1 large ripe organic banana, mashed

●2 tea spoons vanilla extract

●2 tea spoons grated orange or lemon peel

●2 cups coarsely shredded zucchini

●1/4 - 1/2 cup milk (soy, rice or almond)

●1 cup walnut pieces

●1/2 - 1 cup chopped bittersweet chocolate Cocoa Glaze (optional)

●1 cup icing sugar

●2 Table spoons cocoa

●2 Table spoons milk

Cooking time: 60min

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Sattvik rating: Low

Serves: 6-8 people

Procedure:

(1)In a medium bowl, combine the flour, cocoa, baking powder, baking soda, salt and cinnamon.

(2)Set aside. In a large bowl, beat together the butter and sugar until smooth.

(3)Add the mashed banana and the milk while beating well.

(4)Stir in the vanilla, citrus peel and zucchini.

(5)Pour the batter into a greased and floured 10-inch bak-ing pan.

(6)Bake at 350 F for 40 to 50 minutes, checking for done-ness after 40 minutes by inserting a sharp knife.

(7)If it comes out mostly clean, it is done.

(8)Run a knife along the edges and let cool thoroughly.

(9)Remove to a cake dish and, if you like, drizzle a cocoa glaze (see below) over top. Cocoa glaze (optional): Stir the cocoa and sugar, adding milk a little at a time to reach the desired consistency.

Source: http://franlife.blogspot.co.uk


2

Avocado & Coconut Milk Ice Cream2222222 2222222 2222 222 2222 2

●1 cup raw sugar/honey

●2 cups ripe organic avocado

●2 cups coconut milk

●1 tea spoon cardamom powder

Cooking time: 2 hours



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Serves: 4 people

Procedure:

(1)Begin with placing a bowl in the freezer that will serve as ice cream container.

(2)Peel one avocado, remove seed and smash the remain-ing green flesh.

(3)Set aside the avocado mixture.

(4)Mix coconut milk and raw sugar or honey into a blender.

(5)After preliminary stirring, add the avocado and blend together forming an emulsion.

(6)Finally pour the blended avocado ice cream and car-damom into the now frosted bowl and leave in the freezer until the ingredients begin to solidify into ice cream.

(7)For best results, stir the ice cream every 15 minutes to break up the ice crystals.

(8)Once solidified, scoop and serve the homemade delight.



2

Asparagus Saffron Risotto222222222 2222222 2222222

●1 tea spoon cumin seeds

●2 table spoons ghee

●½ tea spoon mineral salt

●¼ tea spoon black pepper

●¼ organic lemon

●1/8 tea spoon saffron

●2 cups asparagus

●1 cup risotto rice

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Serves: 4 people

Procedure:

(1)Grind saffron with a mortar and pestle.

(2)Place a few drops of water and continue grinding until saffron is completely dissolved. Let it sit for ten minutes.

(3)In a separate pot bring 4 cups of water to a boil.

(4)Clean and dice the asparagus in pieces of 4 cm.

(5)In a cooking pan, sautee the cumin seeds in ghee.

(6)Remove from heat and add to water while the cumin seeds are still aromatic, before they begin to brown.

(7)Add risotto rice and all the ingredients to the water.

(8)Return to a boil then lower to simmer for twenty min-utes.



2

Chilli Pineapple Stir-Fry Rice222222 222222222 2222 222 2222

●1 pineapple

●2 table spoon oil

●2 table spoons finely chopped green chillies

●1 red capsicum, thinly sliced

●1/2 cup green capsicum, thinly sliced

●1 cups brown rice

●1/4 cup finely chopped coriander

●salt and freshly ground black pepper powder to taste

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Serves: 4 people

Procedure:

(1)Cut the pineapple through the middle lengthwise. Scoop out the fruit with a knife. Chop the scooped out pineapple in small pieces and keep aside both the shell and the chopped pineapple.

(2)Cook the brown rice in 4 cups of water till the rice is soft and keep aside.

(3)Heat the oil in a wok, add the chopped pineapple and stir-fry for a minute.

(4)Add the green chillies, capsicums and stir-fry for a couple of minutes.

(5)Add the rice, coriander, salt and pepper. Mix well and cook for a few minutes.

(6)Serve immediately.

Source: http://www.tarladalal.com/


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Almond Praline222 222 2222222

●1/3 cup coarsely powdered almonds

●2 table spoons melon seeds

●2 table spoons poppy seeds

●1/4 tea spoons cardamom powder

●1/2 cup sugar

●Oil to grease



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Serves: 4 people

Procedure:

(1)In a heavy bottomed pan, add the sugar and melt it over gentle heat, stirring continuously till the sugar is light brown in colour (caramelised).

(2)Remove from the fire, add the rest of the ingredients and mix well.

(3)Pour this mixture onto a greased marble or stone sur-face.

(4)Using a large greased rolling pin, roll out the praline as thinly as you can.

(5)While it is still warm, cut into triangles. Allow it to cool completely.

(6)Store in an air-tight container.



2

Anti Cholesterol Shake2222 22222222222 22222

●1 medium sized organic orange, separated into segments

●1/4 medium sized organic papaya, cut into pieces

●1 organic banana, cut into pieces

●crushed ice to serve




Serves: 2 people

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Procedure:

(1)Blend all the ingredients using little water (if required) till smooth.

(2)Strain the juice using a strainer.

(3)Add some crushed ice in 2 glasses and pour the juice over it. Serve immediately Tip: This unusual combina-tion of fruits is rich in potassium, vitamin C and fibre. Ba-nana is an excellent source of potassium, the deficiency of which is associated with the change in the normal pattern of the heartbeat. This shake satiates the hunger pangs while keeping the building up of cholesterol levels at all time low.


Date:2012-07-12 / Poster:Art of Living Universe 2

Nutritious Carrot & Date Salad2222222222 222222 2222 22222

●2 cups grated organic carrot


●1/2 tea spoon freshly crushed peppercorns

●salt to taste




Serves: 2 people

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Procedure:

(1)Immerse the lettuce in ice-cold water for 10 minutes. Drain thoroughly.

(2)Spread the carrots in the middle of the lettuce leaves and chill.

(3)Sprinkle the dates and almonds over the carrots.

(4)Just before serving, toss the dressing into the salad.

(5)Serve immediately either as a main dish with brown bread or as side dish to the main course.



2

POMEGRANATE AND SPINACH RAITA2 2 2 2 2 2 2 2 222 2 2 2 2 222 2 2 2 2 2222

●3 cups organic plain yogurt

●1 cup finely chopped organic spinach

● Seeds from 1 pomegranate

●1 teaspoon roasted cumin powder

● Pinch of himalayan salt

●Salt to taste



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Serves: 2 people

Procedure:

(1)Whisk the yogurt and 1/2 cup water in a medium bowl until blended.

(2)Combine the spinach and 1/2 cup water in a small saucepan. Cook over low heat for 3 to 4 minutes. Drain the spinach and allow it to cool.

(3)Add the wilted spinach and pomegranate seeds to the yogurt mixture and stir well.

(4)Stir in the himalayan salt, cumin and salt to taste (5)Serve cold as a side dish to the maincourse or as dip sauce for the snacks.

Tip: Pomegranate is one of the best sources of antioxi-dants. One pomegranate provides most of the body’s dai-ly potassium and vitamin C needs and a healthy dose of fiber.

Source: http://www.myyogakitchen.com


2

Watermelon Frappe2 22222 2222 222222

● 4 cups cold watermelon chunks

●8 mint leaves

Cooking time: 5 min



Serves: 2 people

Procedure:

(1)Run the blender at medium speed and drop chunks of

31

watermelon through the feed hole one at a time until they are well integrated.

(2)Add the mint and run the blender at medium speed for 1 minute until the watermelon has liquefied. Drain the spinach and allow it to cool.

(3)Strain into a bowl with a pouring lip.

(4)Pour into goblets, garnish with a sprig of mint and en-joy!

Source: http://whfoods.org/


2

Peanut Bars222222 2222

● 1 cup raw or roasted peanuts

● 1 table spoon minced fresh ginger

● 2 table spoons sesame seeds

● 1 cup raisins

● 2 table spoons honey




32

Serves: Makes 12 bars

Procedure:

(1)Grind all ingredients, except for the honey, in a food processor until fairly fine but still having some texture (you do not want it to have the consistency of peanut but-ter).

(2)Add honey and process just long enough for it to blend in. Drain the spinach and allow it to cool.

(3)Press into a square about 3/4-inch thick on a plate or square pan and refrigerate for about an hour or more

(4)Cut into 2-inch squares. Source: http://whfoods.org/


2

Raw Vegan Spinach Manicotti222 22222 2222222 2 22222222

A gluten-free and raw vegan dish. Ingredients: For the Noodles:

● 4 medium zucchini

● 2 tablespoons organic olive oil For the Spinach & Sun-flower

Cheese Filling:

● 2 cups of sunflower seeds

● ½ cup water

● ½ cup organic lemon juice

33

● 1 teaspoon Himalayan salt

● 8 cups spinach

● ½ cup parsley

● 1½ tablespoons Italian Seasoning

For the Herby Tomato Sauce:

● 3 cups of sundried tomatoes, measured after soaking

● 1 cup water

● 1 medium organic tomato, chopped

●¼ cup cold-pressed organic olive oil

●1 tablespoon oregano

●1 tablespoon basil

●2 teaspoons rosemary

●2 teaspoons thyme

●1 teaspoon fennel seed

●½-1 teaspoon salt, only if your sun-dried tomatoes are unsalted

●2 tablespoons hemp seed, for garnish, if desired




Serves: 4-5 people

Procedure:

Advanced Prep

(1)Soak 2 cups of sunflower seeds in pure water for 4-6 hours. Drain and rinse.

(2)In a separate bowl, soak 2 cups of sundried tomatoes in pure water for 4 hours.

Drain For the Noodles

(1)Cut off both ends of each zucchini. Using a mandoline, slice the zucchini the long way so that you have long, wide noodles. If a mandoline is not available, use a knife, cutting as thinly as possible.

(2)Place in a bowl, drizzle with olive oil and toss very gen-tly. For the Spinach & Sunflower

Cheese Filling

(1)In a high-speed blender, combine sunflower seeds, wa-ter, lemon and salt.

(2)Blend well until smooth. Scrape into a large bowl.

(3)In a food processor, process the spinach and parsley in batches until chopped but not puréed. Alternately, chop

34

finely by hand. Pour into the bowl with the sunflower cheese.

(4)Add Italian seasoning and mix well. For the Herby

Tomato Sauce

(1)In a high-speed blender, combine all the ingredients for the herby tomato sauce and blend well until smooth. Scrape into a bowl.

(2)To assemble, arrange 4 zucchini noodles horizontally on a cutting board, slightly overlapping one over the next by about ½ cm.

(3)Place ¼ cup of the spinach & sunflower cheese filling in the centre and spread so that it covers the front to the back and about 1 cm in width.

(4)Roll the zucchini from left to right to create a filled manicotti.

(5)Place two manicotti on a plate and top with ¼ cup of tomato sauce.

(6)Garnish with a drizzle of olive oil and a sprinkling of hemp seeds and/or Italian seasoning. Repeat the last sex steps three times with additional batches of zucchini noo-dles and make 6 more manicotti.

Source: http://www.rawfoodrecipes.com/


2

Mango Pudding Srikhand2 2222 2222222 22222222

Ingredients:

● 2 cups non-fat plain organic yogurt

● 1 cup organic fresh mango pulp (the pureed flesh of about 2 mangoes)

● 1 tablespoon organic sugar

● 1/2 teaspoon cardamom powder

● 4–5 threads saffron, soaked in 1 tablespoon warm water

● 1 teaspoon chopped pistachios

35

Cooking time: 15 min , plus draining and chilling time



Serves: 2 people

Procedure:

(1)Pour the yogurt into a muslin- or cheesecloth-lined sieve set over a bowl. Let drain for 3 to 4 hours, to remove excess liquid.

(2)Pour the mango pulp into a second sieve to remove most of its liquid.

(3)Combine the mango and the yogurt in a dry bowl. Whip the mixture until smooth and creamy. Add the sug-ar, cardamom, and saffron threads; mix well.

(4)Transfer the mixture to a serving bowl, cover, and chill for 1 to 2 hours.

(5)Serve in individual dessert bowls, topped with a sprin-kling of pistachios.



2

Raw Zucchini Pasta222 22222222 22222

Ingredients: Pasta:

● 1 large organic zucchini (squash)

● pinch of sea salt

● 1/2 cup fresh organic peas

● 1/2 cup fresh

organic asparagus Sauce:

● 1 organic ripe avocado

● 6 table spoons water

36

● 1 table spoon fresh lemon juice

● zest of 1 lemon

● 1/2 tea spoon sea salt

● 1/4 tea spoon ground pepper

● 1 table spoon fresh thyme




Serves: 2-3 people

Procedure:

(1)Peel the zucchini. Using a vegetable peeler (the results are more fettuccine-like noodles) or a spiralizer. Prepare a large bowl of zucchini noodles.

(2)Sprinkle the zucchini noodles with salt and let them sit.

(3)In a blender combine the sauce ingredients and blend until smooth.

(4)Boil a kettle of water. Pour the hot water over the as-paragus and peas and let them sit for 4-5 minutes. Drain the water and add the vegetables to the zucchini noodles. Pour the sauce over the noodles and toss to coat.



2

Citrus Chocolate Brownie Bites222222 222222222 2222222 22222

Ingredients:

Citrus Layer:

● 2 cups shredded coconut (2.8 dl)

● 3 organic oranges - zest & juice

● zest from 2 organic lemon

● juice from 1 organic lemon

37

Chocolate Layer:

● 2 cups dried dates, pitted (2.8 dl)

● 8 table spoons water

● 7 table spoons raw organic cacao

● 1 pinch of sea salt

● 1,6 oz (45 grams) cacao butter

Sprinkle (optional):

● 2 table spoons

● 2 table spoons hemp seeds



Sattvik rating: Low

Serves:25 bites

Procedure:

Citrus layer:

(1)Mix the shredded coconut in a food processor until a bit creamy

(2)Add the zest from 3 oranges and 2 lemons

(3)Add the juice from 3 oranges and 1 lemon and mix again until incorporated

(4)Put plastic film in a pan (measured 10 * 3 inches or 25 * 8 cm) and spread the citrus layer evenly onto the bottom of it.

(5)Put the pan in the freezer and let it sit there while you make the chocolate layer

Chocolate layer:

(1)Roughly chop the dried and pitted dates and put them in a food processor along with the water. Mix until it turns into a thick paste

(2)Add the raw cacao and the salt and blend for approxi-mately 20 seconds more.

(3)Melt the cacao butter gently over hot water and add it to the food processor once it is in liquid form. Mix for another 20 seconds.

(4)Spread the chocolate layer on top of the citrus layer and sprinkle some whole hemp seeds and cacao powder if you like.

(5)After 30 minutes in the freezer you can cut it into small-er pieces and store in the fridge or eat right away.



38

2

Kulfi Ice Cream2222 222 2222 2

Ingredients:

● 4 pints (2.25 litres) organic whole milk

● 12 green cardamom pods

● 10 table spoons granulated sugar

● 3 table spoons flaked almonds

● 2 cups single organic cream

● 2 table spoons finely chopped unsalted pistachios

Cooking time: 1.5 hours



Serves:8 people

Procedure:

(1)Bring the milk to the boil in a heavy pot.

(2)Turn down the heat to allow the milk to simmer vigor-ously without boiling over.

(3)The milk must reduce considerably, to about one third of its original amount. Stir frequently as the milk simmers.

(4)While the milk is simmering, take the seeds out of the cardamom pods and grind finely. Stir them into the milk.

(5)When the milk has reduced to about one third, stir in sugar and the almonds.

(6)Simmer for two-three minutes until the sugar dissolves completely.

(7)Take the milk off the heat and allow it to cool slightly. Stir in the cream and the pistachios. Let the milk cool com-pletely.

(8)Pour the milk into kulfi forms and put in the freezer until set. Serving Suggestion: Remove the kulfi from the freezer 15 minutes before serving and remove it from the kulfi form.

39


2

Energizing Salad2222222222 22222

Ingredients:

● 1/2 organic potato, diced

● 1/2 organic carrot, peeled and diced

● 1/4 cup organic French beans, chopped

● 1/2 organic apple, cored and cut into small cubes

● 2 organic pineapple slices, cut into small chunks

● 1/2 cup organic grapes, halved

●1-1/2 cups organic plain yogurt

●1/4 cup honey

●Pinch of salt

●Pepper to taste

●1 tablespoon chopped almonds

●8–10 raisins


Difficulty level: Easy Sattvik rating: High

Serves:1 people

Procedure:

(1)In a vegetable steamer or a sieve set inside a pot, steam the potato, carrot, and french beans together for about 15 minutes, until tender. Cool the vegetables.

(2)In a serving bowl, combine the steamed vegetables with the apple, pineapple, and grapes.

(3)For the dressing, whisk the yogurt, honey, salt and pep-per in a small bowl until blended.

(4)Add the dressing to the salad and toss well to combine. Sprinkle the salad with almonds and raisins and serve. Tip: A diet high in fruits and vegetables help prevent and cure

40

a wide range of ailments. The more you eat the better. Fruits and vegetables contain phytochemicals, which are known to offer a cure for some of our most deadly diseas-es. Fresh vegetables (with the exception of avocados and olives) have no fat, cholesterol, or sodium, and few cal-ories. They are much, much more than fibre and water. Vegetables are the most fiber-rich, nutrient-packed foods in the diet. Serving Suggestion: Enjoy the salad as starter or main course with brown organic bread and butter.



2

Zesty Hummus22222 22 2 2 22

Ingredients:

●1½ cups cooked organic unsalted chickpeas

● 2 Table spoons Tahini (sesame seed paste) optional

● Juice of 1 lemon

● ½ tea spoon ground cumin

● 1/8 tea spoon cayenne

● 1 tea spoon sea salt

●1/8 spoon sea freshly ground black pepper

●1/3 cup extra virgin olive oil




Serves:4 people

Procedure:

(1)Add all ingredients up to but not including olive oil to a food processor and pulse blend until combined, but still chunky.

(2)While processor is running, slowly stream in olive oil until combined and very smooth. If there are chunky bits stuck to sides of bowl, scrape down sides and blend for an-other 15 seconds. Tip: Zesty Hummus a simple, quick and

41

tasty way to fit protein into your meals. Serving Sugges-tion: Serve the Zesty Hummus with a selection of raw cut vegetables or brown bread sticks.

Source: http://eatcleandiet.com


2

Papaya Pineapple Fest222222 222222222 2222

Ingredients:

●2 slices or organic papaya, peeled and cubed

●2 slices or organic pineapple

●1/2 organic banana

● 2 cups organic milk

● 2 table spoons honey (optional)

● Pinch of cardamom powder

●1/2 cup water




Serves:2 people

Procedure:

(1)In a blender, combine the papaya, pineapple, banana, milk, and 1/2 cup water; blend until smooth.

(2)Add the honey and cardamom powder and stir until well combined. Serve immediately.

Tip: Papaya aids digestion and helps to relieve heartburn because the enzymes of the fruit help to break down pro-teins, fats, and starches. It contains antioxidant properties, along with beta-carotene and vitamin C. Minerals found in papaya include potassium, magnesium, and calcium.



42

2

Beet and Carrot Sauce2222 222 222222 22222

Dear Ones, Click on the link below for Ingredients, Meth-od and all other details of this recipe:

http://youtu.be/ajV4IHkv8os


2

STUFFED IVY GOURD22 2 222 2 22 2 2 2 2 2 2

Ingredients:

● 500 g Tender Ivy Gourd (Tondli) {(Ivey Gourd can also be replaced with tender okra/Lady Finger} Stuffing:

●2 tea spoons cumin powder

●1/2 tea spoon turmeric powder

●12 table spoons fresh grated coconut

●5 table spoons roasted crushed clean peanuts

●2 table spoons grated jaggery

●1 table spoon tamarind pulp

Seasoning:

●2 green chilies

● 1 tea spoon cumin seeds

● 1 tea spoon mustard seeds

● ½ tea spoon asafoetida

●5 table spoons cooking oil

●1 cup water

●2 table spoon fresh coriander leaves for garnishing

●Salt to taste

43




Serves: 3-4 people

Procedure:

(1)Wash Ivy Gourd & make 2 slits.

(2)Mix all stuffing* ingredients.

(3)Stuff the Ivy Gourd.

(4)Take a pan, on slow flame add oil.

(5)When the oil is little warm add seasoning** ingredi-ents.

(6)When it starts popping, add the water salt to taste.

(7)Add stuffed Ivy Gourd, cook approx 15 min on slow heat till tender.

(8)Garnish with coriander leaves. Serving Suggestion: Serve Stuffed Ivy Gourd hot with chapatti or brown rice. Special thanks to Nazima Patel for sending this reci-pe.


44

2

Purity Berry Smoothie222222 22222 2 2 222222

Ingredients:

● 1/4 cup organic roasted beet, diced

●2 stalks organic fresh kale, leaves removed from the stem

●2/3 cup fresh organic blueberries (or other berries of your choice)

●1 organic banana, sliced

●10-15 whole raw almonds

●2 tea spoon chopped fresh organic parsley

●1 cup coconut water




Serves: 1 people

Procedure:

(1)Place all the ingredients in a standing blender and pu-ree until smooth.

(2)Enjoy immediately :) Tip: Coconut water provides a hydration and electrolyte boost, while beets, kale, berries and parsley provide fibre and nutrients for detoxification and raw almonds provide a gluten-free source of vegan protein.

Source: http://www.yogaearth.com


45

2

Honey Fruit Delight22222 22222 2222222

Ingredients:

●2 organic oranges

●1 organic grapefruit

●2 table spoons organic honey

●3 table spoons fresh organic lemon juice

●2 organic kiwifruits

●1 organic banana

●1/2 cup organic strawberries, hulled and thinly sliced

●2 table spoons chopped pistachios



Serves: 4 people

Procedure:

(1)Peel the oranges and grapefruit and remove the white pith. Cut between the segments to separate them and place the segments in a serving bowl.

(2)In a small bowl, whisk together the honey and lemon juice. Pour the mixture over the orange and grapefruit segments.

(3)Peel the kiwifruits and cut them into thick slices. Add them to the bowl and toss well.

(4)Peel and slice the banana and toss it with the other fruits.

(5)Garnish with the strawberries and pistachios and serve. Tip: Honey is of great value for digestive distur-bances. It is known to be an excellent reconstructive tonic for anemics, dyspeptics, convalescents, and the aged



46

2

Orange Cheese Sandesh222222 222222 2222222

Ingredients:

●2 cups low-fat organic cottage cheese

●1/2 cup organic sugar

●2 tablespoons fresh orange juice

●1 orange, peeled and white fibers (pith) removed




Serves: 4 people

Procedure:

(1)Mix the cottage cheese and the sugar in a medium bowl. With a spoon or whisk, beat until well blended. Transfer the mixture to a saucepan and cook, stirring continuously, over low heat, for 5 minutes.

(2)Remove the pan from the heat and allow the mixture to cool.

(3)Add the orange juice. Spread the cheese mixture in an even layer on a plate. Arrange the orange segments on top of the cheese mixture. Cover and chill the dessert for 30 minutes.

(4)Cut into squares and serve.

Source:http://www.myyogakitchen.com


47

2

Turmeric Ginger Elixir2222 2222 222222 222222

Turmeric ginger Elixir is a great cold and flu preventing and immune boosting winter drink.

Ingredients:

●Juice of 1 organic lemon

●2-3 inches of fresh ginger, ginger juice or 1 heaping table spoon powdered ginger

●1 tea spoon turmeric

●1 tea spoon cinnamon

●½ tea spoon clove in powder

●2 tea spoon honey (optional)

●1 litre water

Cooking time: 5 min



Serves: 3-4 people

Procedure:

(1)Boil the water, add all the ingredients and mix well.

(2)Garnish with basil leaves. Tip: Ginger can reduce excess Kapha and stimulate circulation, making it the

best medicine for colds and flus. Ginger, basil, cinnamon and cloves help restore balance to Kapha, as well. Turmer-ic helps keeping the lungs clear of phlegm and activates the liver. Garlic helps to build up immune system. Warm temperatures are important to keep both Kapha and Vata balanced. Honey and cinnamon strengthen the immune system and protect the body from bacterial and viral at-tacks. Serving Suggestion: Enjoy Turmeric Ginger Elixir warm or store it in the room temperature and keep seeping it during the whole day.

Source: http://www.mindbodygreen.com


48

2

LENTIL SPINACH SOUP22 2 222 2 222 2 2 2 2 2 2 2

Ingredients:

●1/2 deciliter yellow moong lentils

●1 tablespoon ghee

●Pinch of asafetida

●1 teaspoon cumin seeds

●One 1-inch piece of ginger, peeled and crushed

●8–10 large leaves spinach, chopped

●1 teaspoon of turmeric powder


●1 tablespoon fresh lemon juice




Serves: 2 people

Procedure:

(1)Add the lentils in 4 cups water in a medium saucepan; soak for 15 to 20 minutes. Bring to a boil over high heat. Reduce the heat and simmer for about 25 minutes, until the lentils are tender.

(2)Heat the oil in a soup pot over medium heat for 1 min-ute. Add the asafetida and cumin seeds. When the seeds start to splutter, add the ginger.

(3)Add the spinach and cook for about 5 minutes, until wilted.

(4)Pour the lentils, along with their cooking liquid, into the soup pot. Add the turmeric and salt and pepper to taste. Reduce the heat and simmer for 2 minutes.

(5)Add the lemon juice and serve. Tip: Lentils are packed with nutrients, fiber, and complex carbohydrates, and are a low-calorie, low-fat, and cholesterol-free food. They pro-vide more folic acid (vitamin B9) than any other unfortified food. (Folic acid is a vitamin that is essential for growth

49

and good health. The body cannot make it, so it must be obtained from foods and supplements. Serving Sugges-tion: Serve the Lentil Spinach soup piping hot with brown bread

Source: http://www.myyogakitchen.com/


2

YOGHURT CHAACH COOLER2 2 2 2 2 22 2 2 2 2 2 2 2 2 2 22 2

Ingredients:

●1 deciliter organic yoghurt.

●4 deciliter water

●2 tea spoons of roasted cumin powder.

●Salt to taste. ●1 sprig mint, stems removed and leaves finely chopped.

Cooking time: 5 min



Serves: 2 people

Procedure:

(1)In a medium bowl with whisk together yoghurt and 4 cups of water.

(2)Add the roasted cumin powder and salt; stir until

blended.

(3)Pour the mixture into two glasses and garnish each with chopped mint leaves.

Tip: Yogurt has innumerable health benefits and ability to prevent several diseases. It is considered as one of the best sources of calcium and is rich in potassium, protein, and B vitamins, including B12. It also contains lactase, which makes it much easier to digest than milk.

Serving Suggestion: Yoghurt Cooler can be served as an appetizer drink or along with the main meal.

Source: http://www.myyogakitchen.com/


50

2

Dill Flavoured Zucchini2222 222222222 22222222

Ingredients:

●2 medium zucchini

●1 bunch fresh dill

●2 table spoon.sunflower oil

●1/2 tea spoon turmeric

●1/8 tea spoon.asafoetida

●1/2 table spoon water

●1 table spoon.fresh lemon juice

●1/2 tea spoon.coriander powder

●1 tea spoon sesame seeds

●2 table spoon yoghurt for topping (optional)

●Salt to taste




Serves: 3-4 people

Procedure:

(1)Wash and finely chop dill.

(2)Wash zucchini/squash and cut into one-inch slices.

(3)Heat oil in medium-size heavy skillet. Add turmeric, asafoetida, zucchini, and water.

(4)Cover and cook 5 minutes. Add remaining ingredients and cook 5 more minutes.

(5)You may top the zucchini with yogurt for a different taste.

Serving Suggestion: Serve the zucchini as starter or main with brown rice and salad.


51

2

Rainbow Rice2222222 2222

Ingredients:

●1 cup brown rice

●2 table spoon ghee (or vegetable oil)

●1 tea spoon salt

●1 tea spoon garam masala – or 1/4 tsp. each of cinna-mon, cumin, ginger & coriander

●2 cups water

●1 organic red pepper – chopped

●1 tea spoon turmeric

●2 organic green and yellow courgettes (small zuchinis) – chopped small

●1 organic tomato – chopped




Serves: 2-3 people

Procedure:

(1)Steam rice in salt and water.

(2)Sauté green pepper in 1 table spoon ghee or oil and ga-ram masala.

(3)Sauté courgettes in 1 table spoon ghee or oil with tur-meric.

(4)In a bowl, place a layer of steamed rice, a layer of pep-pers and a layer of courgettes and sprinkle with tomatoes.

(5)Repeat with remainder of ingredients and toss all togeth-er lightly.

Serving Suggestion: Serve the Rainbow Rice with yoghurt.

Source: http://www.275vegetarianrecipes.com/

52


2

Coconut Fruit Popsicles2222222 22222 222222222

Ingredients:

●3 cups fresh ripe sweet fruit, such as raspberries, blue-berries, peaches, mangoes, nectarines or strawberries

●2/3 cup sugar, or 4 table spoons agave nectar, or equiva-lent amount of stevia

●1/2 cup light or full fat coconut milk

Cooking time: 3.5 hrs



Serves: 8-10 people

Procedure:

(1)Peel the fruit and cut into medium slze pieces.

(2)Combine all ingredients in a blender and puree until smooth

(3)If the fruit has seeds or a lot of fiber, e.g. raspberries or mangoes, strain through a fine mesh sieve and discard the solids

(4)Fill popsicle molds with the mixture and freeze at least 3 hours before eating. Serving Suggestion: Make two 1/2 batches using two different kinds of fruit. Fill the Popsicle molds 1/2 way with the first batch and freeze for 1 hour. Fill Popsicle molds the rest of the way with the second

batch and freeze popsicles for 3 more hours before eating.

Source: http://www.savvyvegetarian.com


53

2

Spicy Moroccan Salad22222 2 2222222 22222

Ingredients:

●2 table spoon brown sugar

●2 table spoon Ras el hanout (Ras el hanout is a Moroc-can spice blend of black pepper, coriander, ginger, papri-ka, allspice, cardamom, mace, nutmeg, turmeric, cayenne, cloves and rose petals)

●2 table spoon freshly squeezed lemon juice

●4 table spoon olive oil

●Pinch of salt

●Dash of Tabasco sauce (optional)

●½ red chilli, deseeded

●1 bell red pepper, deseeded

●200g Savoy cabbage wedge

●200g red cabbage wedge




Serves: 4-6 people

Procedure:

(1)Mix the sugar and Ras el hanout in a large bowl with the lemon juice, olive oil and a pinch of salt, and adding Ta-basco, if you like.

(2)Finely slice the chilli add to the dressing in the bowl.

(3)Slice the pepper into thin strips and add to the bowl.

(4)Finely shred the cabbage wedges, discarding the core. Add to the other ingredients and mix well. Serving Sug-gestion: Enjoy this spicy salad as starter or side dish with main course.


54

2

Maize-Pakvannam2 2222 22222222 2

The term ‘Pakvanna’ denotes that which is cooked using oil or ghee.

Food cooked with ghee is:

●Easy on the heart

●Light to digest

●Tasty

●Balances vata and pitta

●Provides strength

●Improves complexion

●Good for eyes

Ingredients:

●1 cup

Maize granules

●3 cups Water

●1 tsp Mustard

●1 tsp Cumin seeds

●1 tsp Pepper powder

●1 Green chilly

●Few Curry leaves

●Few Coriander leaves

●2 Tomatoes

●1 pinch Asafetida

●Salt to taste




55

Serves: 2 people

Procedure:

(1)Chop tomatoes in small pieces.

(2)Heat the ghee in a pan.

(3)Add the mustard seeds and allow it to pop.

(4)Then add cumin seeds, pepper, chilly, asafetida and curry leaves to it respectively.

(5)Sauté for few seconds.

(6)Then add chopped tomatoes.

(7)Sauté it till the tomatoes are cooked.

(8)Then add 3 cups of water in it.

(9)Add salt in the water and let it dissolve.

(10)When the water begins to boil, add the maize gran-ules into it.

(11)Cook till done.

(12)Garnish with coriander leaves.

Serving Suggestion: Serve hot


2

Protein-rich Uttapam Pancakes2222222 2222 222222 2 22222222

Ingredients:

●2 cups organic thick soya milk

●1 cup semolina

●2 organic green chillies, chopped

● 2 cups organic tomatoes chopped ●2 table spoons chopped coriander

●1/2 tea spoon fruit salt

●Salt to taste

56

●Oil for cooking




Serves: 2-3 people, makes 6 uttapams

Procedure:

(1)Combine the soya milk and semolina in a bowl and keep aside for 10 minutes.

(2)Add the green chillies, tomatoes, coriander, fruit salt, and salt and mix well.

(3)Heat a non-stick frying pan and grease it with oil.

(4)Pour a ladle full of the batter and spread it using a cir-cular motion.

(5)Cook on both sides a couple of minutes using a little oil.

(6)Repeat with the remaining batter.

(7)Serve hot. Source: http://www.tarladalal.com/


Sri Sri Ravi Shankar discusses Healthy Eating and Liv-ing. - Andaaz

http://youtu.be/J2ph1XzJQe0

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