RECIPES

To Cure Lifestyle Diseases

RECIPES
to Cure Lifestyle Diseases

C copyright Neerja Roy Chowdhury Photography:

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January 2016
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Published By:
chowdhury/58/618/866
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Faridabad-121010 (Haryana)
Dr.Biswaroop Chowdhury
Phone:0129-2510534, 9312286540
Website: www.biswaroop.com
Email: biswaroop@biswaroop.com

RECIPES To Cure Lifestyle Diseases Neerja Roy Chowdhury | Pratiksha Vats

 Dedication

This book is dedicated to those who believe in Nature.

 Part-4
Part-1 Introduction
Science of Life Saving Recipes
Food Groups in Plant-based Whole Food Diet
Salads
Soak Time for Nuts and Seeds 1. Carrot Noodles & Peanut Salad 57
Sprouting Instructions 2. Lettuce Salad 59
Major Kitchen Tools Required 3. Sweet Salad 61
Breakfast 4.
5.
Kachumbar Salad
Dinner Salad
63
65
INDEX

1. Nutty Milk & Fruits Breakfast

Part-5
2. Quick Banana Breakfast
23
25
Lunch/Dinner
3. Chia Pudding 27 1. Gobhi Makhani
4. Rainbow Breakfast 29 67
2. Chickpea Chaat 69
Part-2

Natural Beverages 3. Sauteed Spinach

4. Chana Dal Cubes with Vegetables
71
73
1. Almond Milk 31 5. Kidney Beans Kababs 75
2. Coconut Milk 33 6. Stuffed Tomatoes 77
3. Cashew Milk 37 7. Steamed Masala Vegetables 79
4. Peanut Milk 39 8. Vegetable Dumplings with Basmati Rice 81
5. Non-Dairy Coco Tea 41 9. Raw Banana Curry 83
6. Non-Dairy Hot Coffee 43 10. Masala Okra 85
7. Non-Dairy Cold Coffee 45 11. Ragda Chaat 87
8. Hunza Tea 47 12. Vegetable Pakoda 91
9. Non-Dairy Lassi 49
Part-6
Snacks
Part-3

Raw Soups
1. Cucumber Sandwich 93
1. Pumpkin Soup 51 2. Nutty Sprouts
2. Spinach Soup 53 95
3. Beetroot Delight 97
3. Tomato Soup 55
 Part-9
4. Honey Coated Papaya
5. Potato with Peanuts
99
101
Sweets|Desserts |Non-Dairy Butter
6. Black Eyed Peas Salad 103 1. Vegan Carrot Halwa 141
7. Spinach Salad with Walnuts 105 2. Coconut Laddoo 143
145
Part-7

3. Sweet Delight
Dips 4. Sesame Ginger Laddoo 147
5. Raw Chocolate 149
1. Carrot Dip 107 151
INDEX

2. Mint Dip 6. Peanut Butter

109 7. Cashew Cream 153
3. Dates & Tamarind Dip 111

Part-10
4. Peanut Dip 113 Gravies
5. Red Bell Pepper Dip 115
6. Cashew Dip 117 1. Tomato Gravy
7. Apricot Dip 155
119 2. Peanut Gravy 157
Part-8

Smoothies 3. Coconut Gravy 159

4. Gravy with Coconut Milk 161

Part-11
1. Banana-Ginger Smoothie
2. Apple-Coco Smoothie
121 Fermented Foods
123
3. Dried-Fig Smoothie 125 1. Cabbage Rejuvelac 163
4. Kiwi Margarita 127
5. Green Apple-Spinach Smoothie 2. Beet Kvas 167
129 3. Sauerkraut 169
6. Malta- Red Bell Pepper Smoothie 131
7. Banana-Spinach Green Smoothie 133 Glossary 170
8. Apple-Pear Smoothie 135
9. Bottle Gourd Smoothie 137 Important: If you're trying a new recipe, try it exactly as
10. Pineapple-Papaya Smoothie 139 wri en the first me. Make adjustments once you have
tasted it and you know how it works.
8
High Vitamin C intake Copper deficiency

Vitamin B1 Poor Absorption

& Iron Toxicity
Vitamin B2
Utilization of
Vitamin B6
Vitamin E

Imbalance in the biochemistry of the body

9
10
 Natural Bypass
Diet based on The China Study recommendation

Body produces Nobel Prize

Nitric Oxide (NO) Winning
Science-
Clearing blockage 1998
+
Opening collateral arteries

Patients get cured of diseases like cancer,

diabetes, heart diseases etc.

11
12
 Welcome to the world of delicious life - saving
recipes that are both me- saving and wealth-
saving.
Food Groups in Plant- based Whole Food
Diet
This is not an exhaus ve list but an overview of
USDA Disease Reversal
many of the delicious ingredients that you can
Recommendation Recipes (1500gms) enjoy on this food diet.
Carbohydrates 130gm 282 gm  Fruit: mangoes, bananas, grapes, strawberries,
Protein 60gm 72 gm blueberries, oranges, cherries, etc.
Calcium 1gm 1.2gm  Vegetables: le uce, broccoli, cauliflower,
cabbage, carrots, etc.
Calories 2000 cal 2650 cal
 Tubers and Starchy Vegetables: potatoes, yams,
If you consume 1200 to 1500 gms of food corn, green peas, etc.
prepared in accordance to the recipes, assuming  Whole grains: millet, barley, rice, whole wheat,
you prepare at least any 3 recipes (one from oats, etc.
breakfast sec on and two from lunch/dinner  Legumes: kidney beans, chickpeas, len ls,
sec on) in a day (which in total weigh up to 1.5 kg) black beans etc.
given in the book, you will be able to achieve your  Nuts: almonds, cashews, walnuts, figs, apricots,
daily nutri onal requirements approximately pine nuts, hazelnuts, pistachios, etc.
around the figures given in column 3 of the above  Seeds: pumpkin, sunflower, hemp, flax, chia,
table. poppy and sesame are a great source of protein
and essen al minerals.

13
  Natural Sweeteners: raw honey, dates, jaggery,
jaggery powder, raisins and figs etc.
 Sprouts: mung beans, chickpeas, len ls, wheat
and black gram are just a few examples of
sprouts you can grow at home (See sprou ng
instruc ons.)
 Fats: avocados, coconuts, and olives as well as
oils such as coconut, flaxseed, hemp seed, olive,
and raw sunflower. Make sure they are cold-
pressed (not expeller-pressed) and extra virgin.
 Fermented Foods: Fermented foods contain high
amounts of beneficial bacteria that help
improve our diges on and strengthen our
immune system. In this book, recipes for
sauerkraut, beet kvass and cabbage rejuvelac
are given.
increases potency of Vitamin B. It makes
proteins more readily available and eradicates
toxins contained in the colon and encourages
the growth of beneficial bacteria like lactobacilli
which we know is vital for intes nal and colon
health. It promotes the growth of healthy
enzymes vital for healthy diges on.
Almonds-8 -12 hrs Walnuts-6-8 hrs Apricot-2 hrs
Cashews - 2hrs Melon seeds- 1hr Sesame seeds-4-6 hrs
Chia seeds-6-8 hrs Figs -2 hrs Sunower seeds-4-6
hrs
Flax seeds -4 - 6 hrs Pumpkin seeds- Wheat berries -10 hrs
4-6 hrs Peanuts - 5-6 hrs

Soak Time for Nuts and Seeds

N uts, se e ds, and grains are nutri onal
powerhouses. But in order to capitalize on their
nutri onal profile and protect ourselves from
natural toxins that protect them but harm us, they
need to be soaked or sprouted. Soaking nuts and
seeds help neutralize enzyme inhibitors and

14
 Spiralizer
vegetable peeler

Mandolin

16
 Measuring cups & spoons

Mesh
Strainer

17
 Collapsible
Folding Steamer

18
 Bamboo
Steamer

Tiered Metal Electric

Steamers Steamer

19
20
 .

Steps to use a Kitchen Weighing Scale

Step 1
Posi on the scales on an even surface, like a
kitchen table or kitchen counter. You need
enough space to place the scale and to prepare
the food for weighing.
Step 2
Turn on the power of the scale if it is a digital
one.
Step 3
Calibrate the scale. Place a clean plate or bowl
securely on the center of the scale so it does not
rock or wobble. Press the tally bu on so that the
display reads zero.
Step 4
Now your kitchen scale is ready to weight your
food.

21
PART-1 BREAKFAST

NUTTY MILK AND

FRUITS
BREAKFAST
22
1 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.
 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
 QUICK

BANANA
BREAKFAST

24
2 Quick Banana Breakfast
Ingredients:
 2 bananas, peeled, chopped
 1 teaspoon sesame seeds
 4 teaspoon roasted peanuts
 1 teaspoon flaxseeds, soaked
 ½ cup any nut milk refer Natural Beverages

Serves: 1
Time: 5 Minutes

Method:
 Pour your favorite nut milk in a bowl and add chopped bananas.
 Add sesame seeds, flaxseeds and crushed peanuts to this mixture.
 Quick Banana breakfast is ready.

25
 CHIA
PUDDING

26
3 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.
27
RAINBOW
BREAKFAST

28
4 Rainbow Breakfast
Ingredients: Method:
 1apple, peeled, chopped  Take all the fruits and nuts in a serving bowl.
 1 banana, peeled, chopped  Pour mosambi / orange juice over it.
 1 cup papaya or cantaloupe, peeled  Add almonds, walnuts and raisins on the top
chopped and serve.
 10 pieces of grapes, sliced  Enjoy.
 4 almonds, chopped
 1 walnut, crushed
 5 raisins
 250 ml mosambi/orange juice

Serves: 1
Time: 10 minutes

29
 PART-2 NATURAL BEVERAGES

30
MILK
ALMOND
1 Almond Milk
Ingredients:
Method:
 Put soaked almonds in blender and add only 2 cups
For almond milk: to water at this point. If you are using dates then
 1 cup overnight soaked almonds with skin add them too now.
 4 cups filtered water  You may probably need to stop a few mes and
move things around with a spatula during the
For avoring (optional): blending process.
 1-2 dates without sugar coa ng, pi ed,  When it becomes a paste-like mixture, add rest of
chopped or 2 tablespoons honey the 2 cups of water and cinnamon. Further blend it
 Pinch of cinnamon for 3-4 minutes un l it is completely smooth and
frothy.
 At this point we may stop the process of making
almond milk as we have got a substance with the
color and consistency of milk. But all the almond
solids in the milk tend to give it a chalky texture, so
for a smoother, creamier milk, strain the almond
milk.
 You can strain it with cheesecloth or a strainer.
 Refrigerate it immediately. You may use it for
approximately 2-3 days.

Tip: Do not discard the le overs it can be used

in dips, smoothies, gravies or face-packs.
31
 COCONUT
MILK

32
2 Coconut Milk
Method 1: Coconut Milk from Freshly Grated Coconut

Ingredients:
 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.
33
 COCONUT
MILK

34
Method 2: Coconut Milk from Desiccated Coconut
Another alterna ve is using desiccated coconut to make homemade
coconut milk. This is my quick way to do it, since I always have
desiccated coconut in my pantry. This is readily available in market in
smaller and bigger packs.

Ingredients:
 1 cup desiccated coconut
 4 cups of warm filtered water

Method:
 Pour warm water to the blender, add desiccated
coconut, and blend well.
 Sieve through a fine-mesh strainer or
cheesecloth. Refrigerate for 1-2 days for further
use.
 You may add more water to the coconut milk, if
you want it thin.

35
 CASHEW
MILK

36
3 Cashew Milk
Ingredients:
 1 cup cashews , soaked for 2 hours
 3 or 4 cups of filtered water, depending on how rich
and thick you want the milk

Method:
 Throw the cashews in your blender, with 3 cups of
fresh filtered water and blast on high for about a
minute un l smooth and creamy. Then further blend
for 2 minutes.
 If you want it thinner, gradually add some more
filtered water, un l you achieve the desired
consistency.
 This does not need to be strained. The milk comes
out very smooth. For super smooth milk, strain with
a nut milk bag or a strainer.
Tip: If you're using this milk for smoothies and soups, there is no need to add any sweeteners or flavor
enhancers. But if you are using it for fruits, you might want to jazz it up a bit. You can flavor the
milk with honey, cinnamon, saffron or cardamom etc. to taste. Cashew le overs can be put in
smoothies.
37
 PEANUT
MILK

38
4 Peanut Milk
Ingredients:
 1 cup raw peanuts with skin, soaked overnight
 4 cups filtered water

For avoring:
 Pinch of cinnamon powder/cardamom powder
Or
 2-3 dates, pi ed, chopped

Method:
 Drain the peanuts and place in a blender. Add 2
cups of filtered water, flavoring things and blend
un l smooth, approximately for 1 minute.
 Then add rest of the water and further blend it for
2-3 minutes.
 Strain the mixture through a sieve or cheese cloth.
 Store in the refrigerator and enjoy for up to 2 days.

39
 NON-DAIRY

40
COCO TEA
5 Non-Dairy Coco Tea
Ingredients: Method:
 1 cup filtered water  Pour water in a pan, add crushed
 Some coconut milk to add in the end Page 33 cardamom and ginger.
 ½ teaspoon loose tea leaves or to taste  Add loose tea and jaggery powder.
 Crushed cardamom and/ or ginger to taste Bring it to a boil.
 1-2 teaspoon jaggery powder, or to taste  Add warm coconut milk at the end
and put off the flame immediately.
 Serve.

Serves -1
Time -5 minutes

Tip: You may also try other things to flavor your tea; like crushed black pepper or cinnamon. Honey
can also be used as a sweetener. But, if you are using honey as a sweetener, then add it in the
end only when flame is off.
41
 NON-DAIRY

42
HOT COFFEE
6 Non-Dairy Hot Coffee
Ingredients:
 1 cup coconut milk Page 33
 ½ teaspoon raw coffee powder
(quan ty may vary as per your
preference)
 ½ teaspoon cinnamon powder
 1 -2 teaspoon jaggery powder, or
to taste
 Pinch of raw cocoa powder to
sprinkle (op onal)
 Cashew cream (op onal) Page153
Serves: 1
Time: 5 minutes
Tip: You may get raw coffee seeds from a health store or online. Grind them to make powder and
store in a container. Raw coffee powder and cocoa powder are also available online.
Method:
 Heat coconut milk in a pan.
 S r the milk constantly during
hea ng, but do not boil it.
 Add raw coffee, cinnamon and
jaggery powder in a cup; add 2-3
teaspoons coconut milk from the pan.
Beat it as you do for your regular
coffee.
 Pour coconut milk over the beaten
ingredients.
 Now, use a milk frother or a hand
blender to froth the coffee.
 You may add cashew cream for
garnishing and make it creamy and
special.
 You may sprinkle some raw cocoa
powder or cinnamon powder on the
top.
 Serve hot.
43
 NON-DAIRY
COLD COFFEE
44
7 Non-Dairy Cold Coffee
Ingredients:
 1 cup coconut milk Page 33
 ½ teaspoon raw coffee powder (or whatever
quan ty you may prefer)
 ½ teaspoon cinnamon powder
 1 -2 teaspoon jaggery powder, or to taste
 Ice, crushed
 Cocoa powder to garnish

Serves: 1
Time: 5 minutes

Method:
 Pour coconut milk in a blender.
 Add raw coffee, jaggery powder, cinnamon and crushed ice in coconut milk.
Blend well.
 Serve in a tall glass.
 Sprinkle cocoa powder on the top to granish.

45
 HUNZA
TEA

46
8 Hunza Tea
Ingredients:
 4 cups of filtered water
 12 leaves mint
 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.

47
 NON-DAIRY

LASSI
48
9 Non-Dairy Lassi
Ingredients: Method:
 Mix all the ingredients in the coconut milk.
 1 cup thin coconut milk or any nut milk of your
 Serve.
choice Page 33
 2-3 mint leaves, chopped finely
 ¼ teaspoon roasted cumin seeds
 1 tablespoon lemon juice, or to taste
 Salt to taste (op onal)

Serves: 1
Time: 5 minutes

Tip: Trick in this lassi is lemon juice; it gives coconut lassi

the sourness of dairy lassi, most people are habitual
of. Same way, you can also prepare 'raita' by adding
chopped cucumber, onion and tomato, etc. But do
not forget to add lemon juice.

49
 PART-3 RAW SOUPS

50
SOUP
PUMPKIN
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.

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

Serves: 1
Time: 10 minutes Tip: Following similar steps, you can prepare
bo le gourd soup too.
51
 SPINACH
SOUP

52
2 Spinach Soup
Ingredients:  Now, add the hot water along with the

 1 cup spinach, washed, roughly chopped

ingredients to a blender. Blend well un l
 ¼ tsp cumin seeds
creamy.
 Filter the soup through a sieve.
 1 ½ cup filtered water
 Pour the soup in a serving bowl. Add lemon
 1 large tomato, chopped
 2 -4 cloves garlic
juice, cinnamon, black pepper and salt and
 3 -4 cashews
mix well.
 Garnish with cashew cream and serve.
 Black pepper powder to taste
 Lemon juice to taste
 Pinch of cinnamon powder
 Salt to taste
 Cashew cream to garnish (op onal) Page153

Serves : 1
Time: 15 minutes

Method:
 Boil water in a pan, turn off the flame.
 Dip spinach, tomatoes, garlic, and cashews in
the hot water and let it be for 10 minutes.
53
 TOMATO
SOUP

54
3 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
water un l smooth. the soup.
55
 CARROT NOODLES
WITH PEANUT SALAD
PART-4 SALADS

56
Salads composed from even a few ingredients make a nutrient-rich meal. The greens alone have
calcium, iron, potassium and B vitamins. Many salad basics, including tomatoes, sweet peppers and
the greens, are chock-full of an oxidants.

1 Carrot Noodles
with Peanut Salad
Ingredients:  Add li le salt if you wish but be er skip it.
 2 carrots, washed and peeled  Now, sprinkle lemon juice in the noodles.
 ¼ cup peanuts, roasted without skin  Garnish with coriander. Noodle salad is ready.
 1 teaspoon cumin seeds, roasted  Serve with your favourite dip.
 Lemon juice to taste
 Salt to taste (op onal)
 Coriander leaves to garnish

Tool required: Vegetable noodle peeler

Serves: 2
Time: 10 minutes

Method:
Tip: Noodle peelers are available in the market.
 Make noodles of carrots with a vegetable
But, if you can't find them, no problem, just
noodle peeler, place in a bowl.
cut the carrots in any shape you like and
 Crush the peanuts and cumin seeds in a
make the salad same way.
mortar and pestle. Mix it in noodles.
57
 LETTUCE
SALAD

58
2 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
 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
59
 SWEET
SALAD

60
3 Sweet Salad
Ingredients:
 1 zucchini , sliced in cubes
 1 carrot, sliced in cubes
 ¼ cup cashew cream Page153
 10 raisins, soaked
 ½ teaspoon lemon juice (op onal)
 2 tablespoon honey
Serves: 2
Time: 10 minutes
Method:
 Take cashew cream and honey in a mixing bowl.
 Mix well.
 Now, add raisins, sliced cubes of zucchini and
carrots to this mixing bowl.
 Add lemon juice. Mix all the ingredients well.
 Serve.
61
 KACHUMBAR
SALAD

62
4 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!

63
 DINNER
SALAD

64
5 Dinner Salad
This is so filling that it can be eaten as dinner!

Ingredients: Method:
 Half chopped iceberg or 1 bowl chopped  Mix all the ingredients and keep it in fridge for 30
le uce, washed minute.
 1 cucumber, chopped  Add walnut kernel, salt and lemon juice at the
 1 tomato, chopped me of serving.
 1 strand green onion, finely chopped  Enjoy!
 ½ onion, sliced in rings
 1 cup red pumpkin, peeled, chopped
 ½ red bell pepper, chopped into cubes
 ½ yellow bell pepper, chopped into cubes
 5 walnut kernels, soaked, grounded
 1 cup steamed white chickpeas (steam for
7-10 minutes)
 3 tablespoon lemon juice
 1 green chili (op onal)
 Bit of salt (op onal)

Serves: 4
Time: 15 minutes Tip: During winters do not keep salad in fridge.
65
 PART-5 LUNCH/DINNER

66
GOBHI
MAKHANI
1 Gobhi Makhani
Ingredients: Method:
 1 medium cauliflower, washed , chopped  Marinate cauliflower florets in 1 tablespoon rice
 1 tablespoon rice flour to marinate flour, pinch of salt and 1 tablespoon water.
 Pinch of salt  Steam cauliflower florets for 10 minutes. Place
 Coriander leaves to garnish them in a bowl.
 Pour the coconut milk gravy over the cauliflower
Gravy: florets. Keep it thin or thick as per your preference.
 Gravy with Coconut Milk Page 161  Garnish with coriander leaves. Enjoy!.

Serves: 1
Time: 20 minutes

Tip: How to make rice our:

 Take some rice, wash them and dry them on a clean newspaper. Grind them to make powder.
 You may store the rice flour in a ght lid container as this can be used with several other
vegetables to marinate before steaming.
67
 CHICKPEA
CHAAT

68
2 Chickpea Chaat
Ingredients: Method:
 1 ½ cup chickpeas, soaked overnight
 Steam chickpeas for 10-15 minutes un l or
 1 cup finely chopped cucumber
tender.
 1 cup finely chopped tomato
 Place chickpeas in a bowl, crush them a bit by
 ½ cup finely chopped red onions
pressing them with a spoon, add all the other
 Green chili to taste(op onal)
ingredients and toss well.
 ½ teaspoon dry mango powder
 Add dates and tamarind dip and mix well.
(amchoor), op onal  Garnish with coriander and serve.
 2 tablespoon dates & tamarind dip Page111
 Pinch of salt
 Coriander leaves to garnish

Serves: 2
Time : 20 minutes

69
 SAUTEED
SPINACH

70
3 Sauteed Spinach
Ingredients:
 2 cups spinach, roughly chopped, remove
stems
 ½ cup cabbage, roughly chopped
 ½ carrot, chopped lengthwise
 1 inch spring onion, chopped  Now, add spinach, mix all the vegetables and
 1 teaspoon cumin seeds cover the pan with the lid for 1 minute.
 ½ onion, finely chopped  Turn off the flame, sprinkle lemon juice and
 1-2 green chili , divided into two
serve.
 Lemon juice to taste
 Salt to taste Tip: Same way spinach can be lightly sautéed with
steamed white chickpeas and/or other
Serves: 1 vegetables like pumpkin or green beans.
Time: 10-15 minutes
Method: Sautéing without oil:
 Heat the pan, roast the cumin seeds. When you are sautéing vegetables on the stovetop,
 Add chopped onion and brown them. simply replace the oil you normally use with water.
Sprinkle li le water, if they s ck to the surface Vegetables naturally have a lot of water in them, which
during the process. releases when they are cooked, so this is why we only
 Now, add cabbage, spring onion, carrot, need to add a small amount of water. Just keep an eye
green chili and salt to the pan and cook them on your pan so that your vegetables don't s ck; I
just enough to make them tender. It should keep a glass of water nearby so I'm ready.
take only 1 minute.
71
 CHANA DAL CUBES
WITH VEGETABLES

72
4 Chana Dal Cubes with Vegetables
Ingredients:
For Cubes:
 ⁄ cup chana dal, soaked for 4-5
hours
 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.
73
 KIDNEY BEANS
KABABS

74
5 Kidney Beans Kababs
Ingredients:
 1 cup kidney beans (rajma), soaked
overnight
 1 cup spinach, chopped finely
 5 mint leaves, chopped
 1 teaspoon cumin seeds, roasted
 2-3 cloves of garlic
 1 medium sized onion, chopped
 Green chili to taste, chopped
 Salt to taste
Serves: 1
Time: 15-20 minutes
Method:
 Grind the soaked kidney beans with salt, mint
leaves, green chili, and garlic.
 Add chopped onion, cumin seeds and spinach to
the kidney beans mixture, and make the kababs in
your desired shape.
 Now, steam the kababs for 15-20 minutes.
 Serve with your favorite salad and dip.
Tip: To bind them you can add some
gram flour.
75
 STUFFED
76 TOMATOES
6 Stuffed Tomatoes
Ingredients: Method:
 2 tomatoes  Remove the pulp from the tomatoes and make them
empty.
For filling:  In a bowl, combine sprouted mung, chopped capsicum,
 2 tablespoon mung sprouts onion, green chili, lemon juice, coriander and salt. Mix well.
 ¼ chopped onion Add your favorite dip in the mixture.
 ¼ chopped capsicum  Stuff the tomatoes with this filling and garnish with
 ½ green chili to taste, chopped coriander.
 Lemon to taste  Serve with your favorite dip.
 Salt (op onal)
 Any dip of your choice Refer Dips
 Green coriander to taste

Serves: 2
Time: 10 minutes

77
 STEAMED
MASALA VEGETABLES

78
7 Steamed Masala Vegetables
Ingredients:
 1 cup cauliflower, cut into small
pieces
 1 cup taro roots (arbi) cut into small
round pieces
 ¼ strand spring onion, chopped
finely
 Coriander leaves to garnish.
For marinating:
 1 green chili, chopped to taste
 ¼ teaspoon turmeric powder
 1 teaspoon cumin seeds powder
 1 teaspoon dry mango powder
(amchoor)
 Garam masala-li le pinch (op onal)
 3-4 teaspoons rice flour
 Salt to taste
Serves: 1
Time: 15-20 minutes
Method:
 Place all the washed and chopped vegetables in a bowl.
 Sprinkle all the seasonings for marina on along with the
rice flour. Marinate well.
 Prepare the steamer and boil water in the base pan. Place
the marinated vegetables in the steamer above the base
pan. Make sure, when you steam anything, there should
be a gap of about 2.5 cm (approx. 1 inch) between the food
and the water in the base of the pan.
 Steam it for 10-15 minutes. Do not let it over steam.
 Place the steamed vegetables in serving plate. Garnish
with green chopped coriander,
 Serve with cashew dip or any other dip you may like.
Tip: You can make steamed raw banana and yam
(jimikand) following the similar method.
79
 VEGETABLE DUMPLINGS
WITH BASMATI RICE

80
8 Vegetable Dumplings with Basmati Rice
Ingredients:
 1 cup of grated cabbage
 1 cup of grated carrot
 ½ cup chopped french beans
 ½ cup shredded sweet corns
 1 cup boiled/ steamed potato,
mashed
 Black pepper powder to taste
 2-3 chopped garlic cloves
 Salt to taste
 Finely chopped green coriander
 Some soaked basma rice to roll the
vegetable balls
Serves: 2
Time: 15 minutes
Method:
 Mix the vegetables and other ingredients except
basma rice and make small balls.
 Spread soaked basma rice on plate.
 Roll the vegetable balls in the soaked basma rice to
cover them.
 Prepare the steamer, and place the vegetables balls in
the steamer pan. Keep some gap between the
vegetables balls to allow steam to circulate.
 Steam for 10-15 minutes.
 Serve with cashew dip and green dip. Refer Dips
81
 RAW
BANANA CURRY
82
9 Raw Banana Curry
Ingredients: Method:
 2 raw bananas,peeled, chopped in round  Marinate chopped and peeled banana into the rice
shape flour along with li le salt and lemon juice.
 1 tablespoon rice flour/gram flour  Steam banana un l tender. It should not take much
 Lemon juice to taste me so keep an eye on them during the steaming.
 Salt to taste  Place banana slices in a bowl.
 Pour your favorite gravy over them; garnish with
Serves: 1 green coriander. It goes well with ‘Gravy with
Time: 10 minutes Coconut Milk’.Page 161
 Serve hot.

Tip: You can steam bananas and prepare

gravy simultaneously. When you will
mix them together, the curry will be
hot.
83
 MASALA
OKRA

84
10 Masala Okra
Ingredients: Method:
 2 cups okra washed, dried and chopped  Place the chopped okras in a bowl. Add gram
into desired shapes. flour/rice flour and add all other ingredients.
 2 garlic clove, chopped (op onal)  Sprinkle li le water to mix the ingredients.
 1 green chili paste, or to taste  Marinate well; place in steamer. Steam for 5
 2 teaspoons gram flour/rice flour minutes or un l tender.
 ½ teaspoon coriander powder  Sprinkle the lemon juice and serve.
 ½ teaspoon cumin seeds powder
 ½ teaspoon raw- mango powder
(amchoor) or to taste
 ¼ teaspoon turmeric powder
 Lemon Juice to taste
 Salt to taste

Serves : 1
Time: 15 minutes

85
 RAGDA
CHAAT

86
11 Ragda Chaat
Ingredients:
 1 cup dried green peas/ dried white peas,
soaked overnight
 Dates & tamarind dip Page111
 Mint dip Page 109 or any green dip you like
 2 medium sized potato, steamed, peeled
 ½ cup cabbage, grated
 ½ cup cauliflower, grated
 ½ cup carrot, grated
 1 onion , finely chopped
 1 medium sized tomato, chopped
 Green chili to taste, chopped
 Lemon juice to taste
 Green coriander leaves to garnish
 Salt to taste
Serves: 4
Time: 25 minutes
Method for Patties:
 Take steamed potato in a bowl. Mash them well. Now
add grated cabbage, cauliflower, carrots, green chili and
salt in the bowl and mix everything together.
 Now set the steamer and add water to the base. When
water starts boiling, place the steamer pan over it.
 Shape equal-size pa es of the mixture and place gently
in the steamer. Steam for 7-10 minutes. Remove the
steamer pan and place it aside to cool down.
 Take the pa es out of the steamer when it completely
cooled down and place them in a plate for later use.
87
 RAGDA
CHAAT

88
Method for Ragda Chaat:
 In a pressure cooker transfer the soaked
dry peas and add 3 cups of filtered water.
 Now cook them up to 4 whistles over
medium flame or un l peas turn so . Do
not drain water from cooked peas; use
them with water when required in next
steps.
 Add salt and lemon juice to taste to the
cooked peas.
 Now, por on the pa es in plate(s),
apply dates and tamarind dip over them
followed by green dip. Then pour cooked
peas over the pa es.
 Garnish with green chili, chopped onions,
tomatoes and green coriander leaves.

89
 VEGETABLE
PAKODA

90
12 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
91
 PART-6

92
PART-6SNACKS
SNACKS

SANDWICH
CUCUMBER
1 Cucumber Sandwich
Ingredients: Now, add finely chopped red bell pepper to this
 1 cucumber, thickly sliced into round
sauce.
pieces  Take a cucumber piece, put sauce with a spoon
 5 to 10 cashews, soaked
and cover it with another piece of cucumber.
 1 garlic clove (op onal)
Place in a serving plate. Go on making tasty
 ¼ piece of a red bell pepper, finely chopped
sandwiches same way.
 Pinch of black pepper powder
 Garnish with coriander leaves on the top before
 Salt to taste
serving.
 Green chopped coriander to garnish

Serves: 1
Time: 10 minutes

Method:
 Place garlic, cashews and salt in a grinder.
Grind all the things together; add li le
water. Grind it to make a creamy sauce.
93
 NUTTY
SPROUTS
Nutty Sprouts

94
2 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
 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.

95
 BEETROOT
DELIGHT

96
3 Beetroot Delight Ingredients:
 ½ cup beetroot, grated
 1 cup carrot, grated
 1 small tomato, finely chopped
 10-12 pieces of raisins, soaked
 Lemon to taste

Serves-1
Time- 10 min

Method:
 Place all the vegetables in a bowl.
 Now add soaked raisins and sprinkle some lemon juice.
 Mix well and serve.
97
 HONEY COATED
PAPAYA

98
4 Honey Coated Papaya
Ingredients:
 1 cup papaya, chopped
 ½ tbsp raw honey
 1 walnut, soaked
 3-4 almonds, soaked
 3-4 raisins, soaked
 ½ teaspoon sesame seeds to garnish

Serves-1
Time- 10 minutes

Method:
 Take everything in a bowl, mix well and serve.

99
 POTATO WITH
PEANUTS

100
5 Potato with Peanuts Method :
Ingredients:
 2 steamed potatoes, chopped in cubes  Take the roasted peanuts in a bowl.
 ⁄ cup peanuts, roasted  Add potato cubes, cumin seeds, green chilies,
 1 tablespoon cumin seeds, roasted lemon juice, salt and black pepper powder.
 Pinch of black pepper powder  Mix well and add coriander on the top and serve.
 ⁄ tablespoon finely chopped green
chilies or to taste
 Lemon juice to taste
 Salt to taste
 Green chopped coriander to garnish

Serves-1
Time- 10 minutes

101
 BLACK EYED PEAS
SALAD

102
6 Black Eyed Peas Salad
Ingredients:
 1 cup black eyed beans (lobia), soaked overnight
 ⁄ cup tomatoes, finely chopped
 ⁄ cup capsicum, chopped
 ⁄ cup onion, chopped
 Green coriander, chopped
 1 tbsp roasted cumin seeds
 Lemon to taste
 Salt to taste

Serves-2
Time- 15 minutes

Method:
 Steam black eyed peas for 15 minutes and take out
them in a bowl.
 Now, add rest of the ingredients and serve.

103
 SPINACH SALAD
WITH WALNUTS

104
7 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.

105
 CARROT
DIP
PART-7 DIPS

106
How about a dip that doubles as a nutri ous snack or perhaps ... even a mini-meal? Enjoy these seven
dips recipes made from items commonly found in your fridge or cupboards. They're filled with
nutrient-rich foods. Serve with fruit, vegetable or salads or any dish you like.

1 Carrot Dip
Ingredients:
 1 carrot, peeled, chopped
 A slice of coconut
 1 green chili (op onal)
 1 -2 garlic cloves to taste
 ½ lemon juice
 Water as per consistency
 Salt to taste

Method:
 Transfer all the ingredients into a grinder.
 Add water and grind to make it a smooth paste. Add more
water if needed during grinding.
 Add lemon juice in the end. Dip is ready to serve.
 It can be stored for 2 days in fridge.

107
 MINT
DIP

108
2 Mint Dip
Ingredients:
 1 slice coconut
 1 cup mint leaves, washed
 1 green chili
 3-4 garlic cloves
 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.

109
 DATES
& TAMARIND DIP

110
3 Dates & Tamarind Dip
Ingredients:
 1 cup dates pi ed, chopped
 ½ cup tamarind washed, soaked for
½ an hour and pi ed
 1 green chili (op onal)
 1 ½ cup filtered water
 3-4 cloves of garlic
 Lemon juice to taste (op onal)
 Salt to taste

Method:
 Grind all the ingredients to get a smooth paste.
 Sieve the paste for a creamy texture.
 Ready to serve.
 You may store it in fridge for many days.
111
 PEANUT
DIP

112
4 Peanut Dip
Ingredients:
 ⁄ cup roasted peanuts
 2-3 cloves of garlic
 ⁄ teaspoon black pepper
 1 cup filtered water
 Lemon juice to taste
 Salt to taste

Method:
 Grind all the ingredients to make a dip.

113
 RED BELL
PEPPER DIP
114
5 Red Bell Pepper Dip
Ingredients:
 1 medium red bell pepper ,
chopped
 ¼ cup cashews, soaked
 Water as per consistency
 1 green chili
 3-4 garlic cloves
 1 teaspoon lemon juice or to taste
 Salt to taste

Method:
 Grind cashew, bell pepper, garlic & green chili.
 Add li le water to make consistency of a dip.
 Add lemon juice.
 Dip is ready to serve and can be stored in fridge
for 2 days.

115
 CASHEW
DIP

116
6 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.

117
 APRICOT
DIP

118
7 Apricot Dip
Ingredients: Method:
 ⁄ cup dried apricot, pi ed, soaked or  Grind all the ingredients with water to the
⁄ cup fresh apricot, pi ed desired consistency.
 ⁄ cup soaked cashews
 2 green chilies to taste
 Lemon to taste
 Black pepper powder to taste
 Water to grind as per consistency
 Salt to taste

119
 PART-8
PART-8 SMOOTHIES
SMOOTHIES

120
BANANA
-GINGER SMOOTHIE
Smoothies are an easy way to nourish your body with
essen al nutrients. All you need is a high speed blender,
fruits and a base, such as water or any nut milk. For
instance, drink a smoothie with your breakfast or as a
snack. During winter season, you may add warm water or
any nut milk as a base to enjoy a warm smoothie.

1 Banana-Ginger Smoothie
Ingredients:
 1 banana peeled, roughly chopped
 ¾ cup any nut milk of your choice Refer Natural Beverages
 1 teaspoon honey
 ½ teaspoon freshly grated ginger

Serves: 1
Time: 5 minutes

Method:
 Combine banana, nut milk, honey, and ginger. Blend un l smooth.

121
 APPLE
-COCO SMOOTHIE

122
2 Apple-Coco Smoothie
Ingredients:
 1 ½ cup apples, peeled and chopped
 2 teaspoon honey
 2 cups coconut milk Page 33
 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.
123
 DRIED-FIG
SMOOTHIE
124
3 Dried-Fig Smoothie
Ingredients: Method:
 8 dried figs (anjeer), soaked overnight  Combine the coconut milk, dried
 1 cup coconut milk Page 33 figs, almonds, honey and ice-
 8 almonds, soaked overnight cubes and blend ll the mixture is
 4 teaspoon honey smooth and frothy.
 1 cup ice- cubes  Pour equal quan es of the
smoothie into 2 individual
To garnish: glasses.
 4 dried figs (anjeer), each threaded on a  Serve immediately garnished
toothpick with two figs on the rim of each
glass.
Serves : 2
Time: 5 minutes

Tip: During winters skip the ice cubes and take

warm coconut milk.

125
 KIWI
MARGARITA

126
4 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.

127
 GREEN APPLE
-SPINACH SMOOTHIE

128
5 Green Apple-Spinach Smoothie
Ingredients: Method:
 1 green apple, peeled, chopped  Blend all the ingredients together
 ½ cup spinach, washed & un l smooth.
chopped roughly
 ½ inch peeled fresh ginger, cut
into small pieces
 ½ cup filtered water

Serves: 1
Time: 5 minutes

Tip: You can also replace apple with banana, while keeping other ingredients same for varia on.

129
 MALTA
-BELL PEPPER SMOOTHIE

130
6 Malta-Bell Pepper Smoothie
Ingredients:
 1 red bell pepper, de-seeded, chopped
 1 peeled malta (orange like fruit)
 1 tablespoon coconut oil

Serves: 1
Time: 5 minutes

Method:
 Drop all the ingredients in a blender. Blend un l smooth.

131
 BANANA-SPINACH
GREEN SMOOTHIE
132
7Banana-Spinach Green Smoothie
Ingredients:
 2 bananas, peeled, chopped
 1 cup spinach, stems removed
 1 teaspoon honey
 ½ teaspoon lemon

Serves: 1
Time: 5 minutes

Method: Blend all the ingredients ll we get a smooth consistency.

Tip: This smoothie is a tasty way to consume spinach. If it is mango

season, add 1 mango to make it even more delicious.

133
 APPLE-PEAR
SMOOTHIE

134
8 Apple-Pear Smoothie
Ingredients:
 1 small apple, roughly chopped
 1 small pear, roughly chopped
 4-5 almonds, soaked
 1-2 cup almond milk Page 31
 Ice – op onal, for serving

Serves: 1
Time:10 minutes

Method:
 Put all of the ingredients in a blender – blend un l smooth.
 Drink and enjoy.

Tip: If you want warm smoothie in winter, add warm almond milk and skip ice.
135
 BOTTLE-GOURD
SMOOTHIE
136
9 Bottle-Gourd Smoothie
Ingredients:
 1 cup bo le gourd, peeled, roughly chopped
 3 cups coconut milk Page 33
 1 teaspoon fresh mint leaves
 1 teaspoon cumin seeds , roasted
 1 green chili (op onal)
 3 teaspoon or more lemon juice to taste
 Salt to taste

Serves: 1
Time: 5 minutes

Method:
 Add chopped bo le gourd to a blender and blend it with li le milk at first stage.
 When bo le gourd is in form of a paste, add rest of the coconut milk and mint
leaves and blend for 30 seconds more.
 Pour the mixture in a bowl, sprinkle lemon juice and cumin seeds.
 Mix well and transfer to a tall glass.

137
 PINEAPPLE-PAPAYA
SMOOTHIE

138
10 Pineapple-Papaya Smoothie
Ingredients: Method:
 1 cup pineapple, peeled, roughly
 Combine the coconut milk,
chopped pineapple, papaya, honey and
 1 cup peeled, de-seeded and roughly
ice-cubes and blend in a juicer ll
chopped papaya the mixture is smooth and frothy.
 1 cup coconut milk Page 33
 Pour smoothie into a tall glass.
 3 teaspoon honey
 Serve immediately.
 1/2 cup ice-cubes (op onal)

Serves: 1
Time: 10 minutes

Tip: If you want the smoothie warm, add warm coconut milk and skip the ice cubes.
139
 PART-9 SWEETS|DESSERTS|NON-DAIRY BUTTER

140
HALWA
VEGAN CARROT
1 Vegan Carrot Halwa
Ingredients:
 1 cup carrots, grated
 ¾ jaggery powder or honey to taste
 ½ cup cashews, roasted
 A pinch of cardamom powder
 A pinch of dried ginger powder (saunth)
 Slivered almonds and whole raisins to
garnish (op onal)
 Water as per consistency for cashew paste

Serves: 2
Time: 20 minutes

Method:
 Steam the grated carrots for 10-15 minutes.
 Now squeeze the water from the steamed carrots.
 Use this carrots water to blend roasted cashews.
 Add cardamom powder and dried ginger powder to cashew paste. Add water to make a thick cashew
paste.
 Now, transfer the steamed grated carrots to a bowl. Add jaggery powder or honey and cashew paste.
Mix well with a spoon.
 Garnish with slivered almonds and raisins.

141
 COCONUT
LADDOO

142
2 Coconut Laddoo
Ingredients: Method:
 1 cup coconut, freshly grated  Add grated coconut and chopped dates to
 1 cup dates without sugar coa ng, chopped, pi ed the grinder. If you are using nuts, add them
 3 tablespoon freshly grated coconut to roll the at this point. Grind them well.
laddoos  Now, por on the mixture into equals and
 Nuts of your choice (op onal) make the laddoos.
 Spread the grated coconut in a plate and
roll the laddoos .
Serves- 6  Serve.
Time- 10 minutes

143
 SWEET
DELIGHT

144
3 Sweet Delight
Ingredients:
 1 banana, peeled, chopped
 ½ apple, peeled, chopped
 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.
145
 SESAME GINGER
LADDOOS

146
4 Sesame Ginger Laddoos
Ingredients:
 1 cup sesame seeds plus 2
tablespoon for rolling
 1 cup dates without sugar coa ng,
pi ed, chopped
 ¼ cup ginger powder (saunth)
Serves: 6
Time: 10 minutes
Method:
 Grind 1 cup sesame seeds.
 Add the dates and ginger powder. Grind well.
 Roll into small equal laddoos.
 Place the loose sesame seeds on a clean dry plate and roll
the laddoos over it.
 Serve.
147
 RAW
CHOCOLATE
148
5 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.

149
 PEANUT
150
BUTTER
6 Peanut Butter
Ingredients:
 ½ cup peanuts, roasted
 ¼ cup filtered water
 ¾ teaspoon honey
 2 dates without sugar coa ng, pi ed, chopped
 Pinch of cinnamon
 Pinch of salt

Method:
 Put roasted peanuts in a grinder, grind for 2 minutes
with water. You may need to pause and scrape down
the sides with a spoon 2-3 mes, un l you have a
smooth, creamy texture.
 Now, add honey, dates, cinnamon and pinch of salt
then grind it more for few seconds.
 Peanut bu er is ready. It can be kept in the fridge for
3-4 days.

Uses:
 You may add spoonful of peanut bu er in smoothies to enhance the taste.
 You may eat it with fruits as a dip or use as salad dressing. It goes well with apples, pears
and bananas.
151
 CASHEW
CREAM

152
7 Cashew Cream
Ingredients:
 1 cup cashews soaked
 ⁄ cup water filtered or as per requirement

Method:
 Blend well to make it a smooth paste.
 Let it be plain. You may flavor it as per your requirement later. e
 You may refrigerate this cream for 2-4 days. It can be used in tea,
coffee, smoothies, salads or dips.

153
 PART-10 GRAVIES

154
GRAVY
TOMATO
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.

1 Tomato Gravy
Ingredients:
 1 cup filtered water
 1 tomato, chopped
 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.
155
 PEANUT
GRAVY

156
2 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.
157
 COCONUT
GRAVY

158
3 Coconut Gravy
Ingredients:
brown. You may sprinkle some water to avoid them
from s cking to the pan.
 1 cup fresh coconut, shredded  Now add the sautéed onion and cumin seeds in the
 ½ cup peanuts, roasted gravy.
 1 cup filtered water, hot  Add coriander leaves and mix well in the last.
 2-4 cloves garlic, or to taste  Gravy is ready to be poured over any of your
 3-4 black pepper powder favorite steamed dish.
 ½ onion, peeled, chopped
 1 teaspoon cumin seeds
 Lemon juice to taste
 Coriander leaves to garnish
 Salt to taste

Method:
 Pour hot water in a blender, drop
fresh coconut, peanuts, garlic, black
pepper powder and salt.
 Blend to get smooth uniform gravy.
Now, Add lemon juice.
 Roast cumin seeds and chopped
onions in a heated pan ll golden
159
 GRAVY WITH
COCONUT MILK

160
4 Gravy with Coconut Milk
Ingredients:
 1 teaspoon cumin seeds
 1 teaspoon coriander seeds
 ½ red onion peeled, chopped
 1 small tomato, chopped
 2-3 cloves garlic, or to taste
 1 teaspoon dry mango powder
(amchoor)
 1-2 green chilies or red chili powder to
taste
 1 cup coconut milk, warm Page 33
 Salt to taste
may add li le coconut milk or water to keep them from
s cking.
 Once onions and garlics are done, add chopped
tomatoes and cook further for 1 minute.
 Now, take this mixture in a blender, add 1 cup coconut
milk along with salt, dry mango powder and chili.
 Blend everything together to make smooth gravy.
 It is ready to be poured over your steamed veggies.

Method:
For gravy:
 Heat a pan, add cumin and
coriander seeds; roast them.
 Now, drop chopped onions and garlic
and brown them. You need to s r
them regularly so that they do not
s ck to the pan as it is oil free. You
161
 CABBAGE REJUVELAC
-PROBIOTIC DRINK
PART-11 PROBIOTICS & SAUERKRAUT

162
Probio cs are live bacteria and yeasts that are good for our health, especially our diges ve system. We usually
think of bacteria as something that causes diseases. But our body is full of bacteria, both good and bad. Probio cs
are o en called "good" or "helpful" bacteria because they help keep our gut healthy.

1 Cabbage Rejuvelac-Probiotic Drink

Ingredients:
 3 cups cabbage, fresh, coarsely
chopped and loosely packed
 1st Batch: 1¾ cup water cooled,
non-chlorinated. To make the
water chlorine free you need to
boil it for 30 minutes.
 2nd & Subsequent Batches: 1½
cup water, non-chlorinated, plus ¼
cup of fresh rejuvelac (from the
previous Batch)
Note: We use non-chlorinated water
as chlorine kills bacteria, even the 
beneficial ones.
Time: 72 hours for the first batch at 
22⁰C
First Batch Rejuvelac Method
(1st Batch of Rejuvelac takes 72 hours)
 Put the cabbage and the water in the blender.
 Start the blender at low speed and then advance the
blender to high speed and blend for 10 seconds or less. Be
careful not to blend it too much. It should be shredded, not
liquefied.
 Pour the blended cabbage and water into a glass jar with a
ghtly fi ng lid (a quart jar is excellent to use).
 Ensure there is at least 1 inch of space above the
mixture/liquid to allow room for expansion, and screw the
cover on ghtly.
 Keep the jar in a place that is about room temperature for 3
days. Room temperature is about 22°C.
A er 3 days (72 hours), strain off the liquid rejuvelac, and
save the liquid in a glass or jar, and discard the cabbage.
Refrigerate it.
It is the liquid that is the fresh rejuvelac, which you
drink for its probio cs.
It can be kept in fridge for 1 week.

163
 CABBAGE
REJUVELAC

164
Second Batch of Rejuvelac Method
(2nd Batch of Rejuvelac takes 24 hours)
 Put 1½ cups of purified water and 3
cups of coarsely ground, loosely
packed fresh cabbage in the
blender.
 Start the blender at low speed and
then advance the blender to high
speed and blend for 10 seconds or
less. Be careful not to blend it too
much.
 Pour the mixture into a glass jar with
a ghtly fi ng lid and add 1/4 cup of
the fresh rejuvelac just strained off
from the previous batch. Leave at
least 1 inch of space above the
mixture/liquid to allow room for
expansion.
 Screw the cover on ght, shake, and
let it stand at room temperature un l
the next morning (24 hours).
 A er 24 hours, strain off the liquid
rejuvelac, and save it (liquid) in a
glass or jar.
Tip:
 Good quality rejuvelac tastes
similar to a cross between
carbonated water and the whey
(liquid) obtained when making
yogurt. Bad quality rejuvelac has a
much more unpleasant odour and
taste and should not be consumed.
 If the rejuvelac is to be kept
overnight, refrigerate it. Discard any
rejuvelac on hand 24 hours a er it is
poured off the cabbage.
How to Take Rejuvelac
 Drink 1/2 cup of cabbage rejuvelac
three mes per day, preferably with
meals.
165
 BEET
KVASS
166
2 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 beets
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
 Sieve the drink and store it in fridge. It can be in the morning and evening.
stored in fridge for about a week.
167
 SAUERKRAUT

168
3 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
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.

169
 Glossary Coriander-/fu;k
A Cucumber-[khjk
Apple-lsc Carrot-xktj
Almonds-cknke Cauliflower- iwQy xksHkh
Apricot-[kqckuh Cabbage- iRrk xksHkh
Avocado-eD[kuiQy Chicpeas- liQsn puk
Asafoe da- ghax Capsicum - f'keyk fepZ

B D
Banana-dsyk Dates-[ktwj
Bay Leaf-rst iRrk Dry Mango Powder-vepwj
Black Pepper-dkyh fepZ Dry Ginger Powder- lksaB
Black Eyed Peas-yksfc;k
Beetroot-pqdUnj F
Bo le Gourd-ykSdh Flax Seeds-vylh ds cht
Basil - rqylh Fig- vathj
Fresh Beans- gjh iQyh
C
Cashew-dktw G
Chia -fp;k Grapes-vaxwj
Cinnamon-nkyphuh Ginger-vnjd
Cardamom- byk;ph Garlic- yglqu
Coconut-ukfj;y Gram Flour -cslu

170 Cumin Seeds-thjk

H Pomegranate -vukj
Honey- 'kgn Pear- uk'kikrh
Pineapple - vUkUukl
I
Iceberg-,d rjg dk lykn iRrk R
Raisins-fd'kfe'k
J Red Pumpkin-yky dn~nw
Jaggery-xqM+
Red Cabbage - yky iRrk xksHkh (,d rjg dk lykn)
Red Yellow Pepper- yky f'keyk fepZ
K
Kidney Beans- jktek
Kiwi-dhoh iQy S
Spinach - ikyd
L Sesame - fry
Le uce- ,d rjg dk lykn iRrk
T
M Taro Root-vjch
Mosambi- ekSleh iQy
Mint-iqnhuk
W
Malta -,d rjg dk larjs tSlk iQy
Walnut-v[kjksV
O
Okra-fHk.M+h Y
Yellow Bell Pepper- ihyh f'keyk fepZ
P
Papaya-iihrk Z
Peanut- ewaxiQyh
Zucchini- ,d rjg dh rqjbZ tSlh lCth
171
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