INDEX DINNER MENU... 5 Daal Soup... 5 Cabbage Salad with Tomatoes... 5 Tomato Onion Cucumber Salad... 6 Shahi Paneer... 6 Palak Mushroom... 7 Whole Wh

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3 INDEX DINNER MENU... 5 Daal Soup... 5 Cabbage Salad with Tomatoes... 5 Tomato Onion Cucumber Salad... 6 Shahi Paneer... 6 Palak Mushroom... 7 Whole Wheat Roti... 8 EVERYDAY OIL-FREE COOKING... 9 Cucumber Salad with Peanuts and Coconut... 9 Indian Carrot Salad... 9 Dal "Makhani" Mixed Vegetable Poriyal Onion Bhajia Coconut Coriander Chutney. 12 Green Chutney Date & Tamarind Chutney Whole Wheat Roti Whole Rice DAIRY ALTERNATIVES Peanut Milk Rice Milk Peanut Curd Regular and Thick Cashew Cream Peanut and Other Nut Butters Pumpkin Fenugreek Soup Tziziki Palak Tofu Beetroot, Spring Onion Salad with Sunflower Seeds and Lettuce Creamy Spinach and Veggie Casserole NORTH INDIAN PLATE Tomato, Coriander, Garlic Soup Carrot, Peanut & Raisin Salad Chickpea Masala Chaat Dahi Vada Mixed Vegetable Korma Stuffed Steamed Karela Beetroot Raita Punjabi Rajma Brown Fragrant Rice CHEESE & MEAT ALTERNATIVES Mushroom Soup Better Than Tuna Salad Mayonnaise

4 Salad with Keffir Lime Dressing Raw Cashew Cheese Boursin and Vegetable Sticks Azuki Bean or Sprout Burgers HEALTHY SNACKS Peanut Curd Peanut Curd Buttermilk Pumpkin Coconut Soup Foxtail Millets Salad Tossed Leafy Greens with Tahini Kimchi Fermented Pickles Lentil Bread Mint & Coriander Chutney.. 36 Open Sandwiches with Lentil Bread, Chutney and Veggies37 ITALIAN INDULGENCE Minestrone Soup Tomato Bruschetta Wheat Free Lasagna Baked Aubergine in Sundried Tomato and Pesto Sauce Fresh Garden Green Salad with Rocket Lemony Carrot Salad with Dill THAI NO GRAIN Tom Yum Soup Pad Thai Salad with Millet Noodles Thai Layered Dip with Buckwheat Crackers Thai Lettuce Spring Rolls with Peanut Satay Cauliflower Rice Thai Green Curry QUICK PACKED MEALS Date Nut Seed Shake Chickpea Hummus Jowar, Oats, Ragi Crackers 47 Salad Nicoise Green Goddess Garlic Dressing Beetroot with Zing Zucchini Pasta with Red Pesto Millet Tabouleh Salad LOW ON GRAINS Carrot & Ginger Soup Broccoli Salad Eggless Egg Salad Cucumber Sesame Salad Steamed Pumpkin and Spinach with Tahini Dressing Shepherd s Pie with Raw Sour Cream Cheese GLUTEN & SOY FREE MEAL Millet Noodle Soup with Greens and Miso

5 Coleslaw Salad Bell Pepper, Corn & Avocado Salad with Mustard Dressing Baked Potato or Sweet Potato Wedges with Tomato Sauce / Chutney Home Made Tomato Sauce.. 57 Sprout and Carrot Lettuce Wraps Beetroot Ravioli with Cashew Cheese MEXICAN Bean Chili Chopped Salad with Chipotle Ranch Dressing Creamy Chipotle Ranch Dressing Salsa Verde Corn and Wheat Tortillas/ Soft Taco Refried Beans Guacamole Pico de Gallo Tomato Salsa Sour Cream Mexican Rice Tacos CHATPATA SALADS BLOWOUT Sprout Chat Grain Free Paapdi Chaat. 65 Indian Tossed Salad Caribbean Sweet Potato Salad Bhel Puri DESSERTS Date & Walnut Sweets Banana Ice-cream Date Squares (Raw) Carrot Halwa Coconut Pineapple Smoothie Ice Cream SMOOTHIES & BEVERAGES Almond Milk Thandai Basic Green Smoothie Zesty Green Smoothie Chocolate Smoothie Pumpkin Spice Smoothie Papaya Smoothie with a Zing Caramel Apple Green Smoothie Chickoo Almond Shake Green Smoothie with Flaxseeds Key Lime Pie Smoothie

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7 DINNER MENU Daal Soup For the Daal 1 cup lentils of your choice yellow daal (split moong) or orange daal (masoor daal) or tur daal 1 tsp curry powder 2 tsp lemon juice ¼ - ½ tsp turmeric powder For tempering choose any 3-5 of the following 1 tsp cumin seeds 1 tsp mustard seeds ½ tsp asafetida 1 3 cloves 1 small stick cinnamon curry leaves red chilli powder/whole red chilli green chilies, chopped grated ginger tomatoes onion garnish fresh coriander Cook the lentils of your choice until they are well done and blend with a blender till its smooth in consistency. Heat a pot and temper with your choice of the following 1 tsp mustard seeds, 1tsp cumin seeds, 1 3 cloves, 1 small cinnamon sticks, curry leaves, a red chilli and asafetida. Add your choice of chopped onions, tomatoes and garlic and ginger and cook a little. Add the liquid lentils, salt to taste and ½ tsp turmeric powder. Bring to boil. Add lemon juice and garnish with coriander and serve hot, alone or with whole rice. Serves 4 6 Cabbage Salad with Tomatoes For the Salad 1 small cabbage thinly sliced 5

8 3 tomatoes cubed small 1 onion sliced thin ½ cup coriander chopped fine ¼ cup grated coconut For the Dressing ½ tsp mustard seeds pinch asafoetida 1 green chilly finely chopped 8-10 curry leaves salt to taste juice of ½ lime or to taste In a small heated saucepan, temper mustard seeds, chillies, curry leaves and asafoetida. Mix this with all the other ingredients of the salad. Serve. Tomato Onion Cucumber Salad green onions tomatoes cucumbers salt black pepper coriander leaves Cut green onions long. Cut tomatoes round slices. Cut cucumbers long. Add salt and pepper. Decorate. Add lemon juice. Shahi Paneer 1 tsp khus-khus (poppy seeds) 1 tsp watermelon seeds 1 cup beaten soy curd 1 onion grated ½ tsp garam masala ½ tsp red chilli powder (optional) salt to taste 1 tsp cashew butter mixed with water to a creamy consistency 250gm tofu 5 coriander leaves for decoration Soak khus-khus and watermelon seeds in water and grind it to a fine paste. Heat a pan and cook the grated onion until it is transparent. Add ground paste 6

9 and cook for 2 minutes. Gradually add the curd. Cook for 5-7 minutes till it turns golden brown and leaves oil. Add all the masala, cream and again cook for 2-3 minutes. Add tofu and 1 cup water and let it cook till the tofu softens and the gravy thickens. Add coriander leaves before serving. Serves 4-6 Palak Mushroom 2 cups of mushroom 4 cups of palak 1 small onion 1 small tomato 1 tsp crushed ginger 1 tsp crushed garlic green chillies to taste 2 tsp chopped green coriander 1 tsp jeera seeds salt to taste a pinch of turmeric powder 1 tsp red chilli powder 2 tsp coriander powder 1 tsp jeera powder 1 tsp garam masala powder 1 tsp kasoori methi powder 1 tsp cashew butter Wash mushrooms, rinse and drain. Add lemon juice to ensure white colour and steam. Cool and cut into quarters. Wash and cut palak and steam. Cool and puree in blender or roughly chop as per taste. Peel and chop onions. Heat a pan. Add jeera seeds and let them splutter/pop. Add crushed garlic and sauté till light brown. Add chopped onions, ginger and green chilli and sauté until onions turn light brown. Add powder masalas and sauté for 2 minutes. Add chopped tomatoes and sauté. 7

10 Add little water and simmer till tomatoes are cooked. Add prepared spinach and quartered mushrooms, and sauté. Check seasoning. Cream in the cashew butter and mix well. Serve hot. This will make it easy to move to the tawa (cast iron or nonstick pan). Cook and turn over and then inflate like you would a roti (chapatti). Serves 2-3 Serves 2-3 Whole Wheat Roti 1 cup of whole wheat flour 1 cup of warm water salt Take the fresh flour of the whole-wheat flour and mix with warm water, adding a bit of salt to make a firm dough. Make small balls and roll out into six inch round flat breads by hand or with a rolling pin using a generous amount of flour to prevent sticking or else pat out the roti on a piece of plastic. 8

11 EVERYDAY OIL- FREE COOKING Cucumber Salad with Peanuts and Coconut 4 unpeeled cucumbers chopped into tiny cubes ¼ cup grated coconut ¼ cup roasted crushed peanuts juice of 1 lime salt to taste green chillies, finely chopped chopped fresh coriander for garnishing Mix all the ingredients together. Adjust the salt, and lime juice to taste. Garnish with coriander and serve. Serves 8-10 Indian Carrot Salad 5 carrots washed and grated ½ tsp mustard seeds dash asafoetida 8-10 curry leaves ½ green chilly, split longitudinally and seeds removed ½ tsp salt juice of ½ a lime finely chopped coriander for garnishing grated coconut (optional) Heat the pan on a medium flame. When it is hot put in the mustard seeds. When they start to sputter lower the flame to the minimum and add the asafoetida and curry leaves and chilly. Turn off the flame within seconds. Add the carrots, salt, lime juice and coriander. Mix and serve. Serves 2-3 9

12 Dal "Makhani" This North Indian daal is a healthy mix of many lentils in a dark brown gravy. Enjoy this thick stew with steamed whole plain or flavoured rice, rotis or parathas. 1½ cups black grams ½ cup kidney beans 1 inch ginger 2-3 green chilli 1 tbsp cashew butter 3 finely chopped tomatoes 2 finely chopped onions 7-8 cloves garlic 1 tsp cumin seeds ½ tsp asafoetida salt to taste Thoroughly wash black grams, and kidney beans. Then soak it in water (2 glasses) for about 7-8 hours. Pressure cook for about 10 minutes (3-4 whistles). Then reduce the heat to 'medium' and cook for about 15 minutes. Make the ginger and garlic into a paste. Heat a pan and dry temper cumin seeds and asafetida in it. Add thinly sliced green chillies. Heat. Add ginger-garlic paste and finely chopped onions. Fry until golden brown adding water if the mixture dries. Add finely chopped tomatoes and salt. Cook until the mixture thickens into pulpy sauce (about 3 mins). Then add cooked grams and kidney beans to the mixture. Heat for 4-5 minutes. You can add a little water if you find it too thick. Mix in well the cashew butter and cook for 2 minutes. Dal Makhani is ready to serve. Decorate with chopped fresh coriander. Serves 4 10

13 Mixed Vegetable Poriyal (Beans, carrots, potatoes and peas) For the Vegetable ½ kg mixed vegetables finely chopped in cubes of 1 cm2 2 tbsp grated fresh coconut For the Tempering 1 tsp mustard seeds pinch hing ginger chilly paste to taste 1 red chilli 2-3 curry leaves salt to taste turmeric to taste Steam the mixed vegetables (beans, carrots, potatoes and peas) so that they are just done (not over cooked) and the colours are vibrant. In a heated pan add mustard seeds. When they splutter turn off the flame and add hing and then turmeric and dry roast. When the smell permeates add curry leaves and finally mix in the steamed vegetables, ginger chilly paste and fresh coconut. Serve hot. Serves 6-8 Variation Use only 1 vegetable or mixed veggies of your choice. They can also be grated instead of chopped. Onion Bhajia 4 medium onions sliced long and medium fine 4 heaped tbsp besan (chickpea) flour ¼ tsp salt ¼ tsp chilly powder ¼ tsp dhania powder ¼ tsp haldi powder ginger chilly paste to taste ajwain to taste or whole coriander seeds 11

14 Mix all the ingredients together and let stand for about 2 minutes. The onions will release water, which will help bind the ingredients. Place these on a baking tray in little blobs of about 1 tsp. (Depending on the type of tray, it may have to be greased slightly) and bake it in a preheated oven at 190 C till it begins to turn brown. Serves 4 Serve with Coconut Coriander Chutney or Green Chutney or Date Tamarind Chutney Coconut Coriander Chutney This super chutney is both filling and nutritious. It can be eaten as just a spread on bread or used as a sandwich spread with sliced cucumbers, tomatoes, boiled potatoes (and onions, capsicums, beetroot) as a filler. 1 bunch of coriander - washed and cut juice of ½ lemon ¼ tsp salt ½ cup ground coconut (optional - add ¼ tsp cumin seeds / a few mint leaves / ½ green chilly) Put everything in the grinder and grind till smooth. Serve and enjoy. Variations Instead of coriander leaves try curry leaves. Similar spreads can be done with other greens i.e. basil pesto (basil, cashews/peanuts/ pine nuts and garlic), parsley pesto, mint and coriander mixed etc. 12

15 Green Chutney A green mint and coriander flavored chutney, which is great for sandwich spreads. Mint adds freshness to this chutney. The addition of lemon juice enhances the flavors of mint and coriander and prevents discoloration of the greens. The chutney can be stored refrigerated for 3-4 days. 2 cups chopped mint leaves 1 cup chopped coriander 1 large onion, sliced juice of 1-2 lemons 4-6 green chillies salt to taste Combine all the ingredients and grind to a smooth paste in a blender using very little water. Refrigerate and use as required. Date & Tamarind Chutney This sweet and sour chutney blend spruces up almost all chaat recipes. This chutney can be stored refrigerated for up to 15 days and deep-frozen for more than 6 months. 2 cups dates (khajur), deseeded ⅛ - ½ cup tamarind (imli) paste 1 cup water 1 tsp chilli powder ¼ tsp of roasted cumin seeds a pinch asafoetida (hing) sea salt to taste Wash the dates place them in a saucepan. Add 1-cup water and cook for about 10 minutes at a low flame. Cool and put in a blender to make a paste. Add chilli powder, asafoetida, tamarind paste, roasted cumin, sea salt & blend it well. 13

16 This can be stored in the freezer and used as needed. When it is used, water should be added to make it into the right consistency. Whole Wheat Roti See Dinner Menu that you can cook it in more water later, the rice will remain hard. Make sure the rice is cooked according to your preference before turning down the heat. You may then add a bit of water at the time of reheating. Serves 3 1-cup servings. Whole Rice 1 cup whole rice 2½ cups water Wash the rice and soak in 2 cups water for 1 to 2 hours. The soaking is not necessary but helps to reduce the time of cooking and the rice will be nice and fluffy. Now cook the rice in a close thick bottom pot till the water evaporates. Serve hot Tip. If you turn off the heat before the rice is cooked, so 14

17 DAIRY ALTERNATIVES Peanut Milk Peanut milk works well to make peanut curds, which is good for chaas and curd rice and even raitas, but not so great alone. The tempering in the above dishes helps to hide the peanut taste, and it is the best milk to make curds for South Indian style buttermilk and curd-rice. ½ cup unroasted peanuts 1 cup water Wash and soak the peanuts for 2 hours in water. This should yield about ¾ - 1 cup soaked peanuts. Pour out the water and rinse. Put peanuts in a blender and blend till you get a smooth paste adding a little water only if necessary. The less water you add, the smoother the paste will be (this can be done in the same way urad is done for dosai paste). Then add 3 cups water to the paste and bring to boil, allowing it to boil up 2-3 times. This will yield a fluid a little thicker than cow's milk. If you like a smoother milk and curd, sieve the mixture. (It is also possible to make the curds without boiling the milk at all. Just take the raw milk, and heat to body temperature. It's a matter of taste and habit.) Yield - 3½ cups of milk. Rice Milk 4 cups water ½ cup uncooked brown rice or 1 cup cooked brown rice 1 vanilla bean or ½ tsp vanilla extract Cook rice, vanilla bean or extract and water until very soft. 15

18 Let it cool, remove vanilla bean (if using) and put the mixture into a blender or food processor. Blend until very smooth. Let it stand for at least 30 minutes and then pour the liquid on top into another container, being careful not to let the sediments in or strain it. Refrigerate. It can be kept for at least 48 hours. Serve cold. Peanut Curd ½ lt. peanut milk ½ tsp lime juice/2 tsp rejeuvalec or dairy curd / probiotic / vegan curds as a first starter Stir the "milk" and boil slowly on a low heat. Cool to room temperature. Set the curds using the chosen starter on the first occasion and thereafter the best starter is a spoonful of this curd. The starter can also be stored in the freezer for longer periods. Here is a tutorial 013/04/peanutgroundnut-mylkcurdsyogurt-howdo.html Makes ½ litre curd. Variation Peanut and Rice milk curds Regular and Thick Cashew Cream Cashew cream is a great substitute for cream and mawa, which is frequently used in North Indian cooking and Indian sweets. 2 cups whole raw cashews (not pieces, which are often dry), rinsed very well under cold water Put the cashews in a bowl and add cold water to cover them. 16

19 Cover the bowl and the refrigerate overnight. Drain the water and rinse the cashews under the cold water. Place in a blender with just a little bit of water to get a smooth cream. If doing small quantities, the grinder attachment for chutneys may work better. Add water after the mixture is smooth. Makes about 2¼ cups thick cream or 3½ cups regular cream. Peanut and Other Nut Butters 100gm peanuts Roast peanuts (if raw) on a slow flame till the skins crack. Do not let the seeds burn. Place them in the grinder up to a height of 1. Grind until it turns to butter. If it is not evenly crushed, stir and grind again. Variations You can use different nuts and seeds to make your own butters using the same method. Tip. Sunflower seeds, cashews, almonds, macadamia nuts etc. do not need roasting, e.g. cashew butter is good un-roasted. You can also mix different seed butters. Pumpkin Fenugreek Soup 3 cups steamed pumpkin puree 2 tsp fenugreek seeds (methi seeds) 1 red chilli salt optional - 1 onion chopped optional - ½ cup soy milk/coconut milk Soak the fenugreek seeds in some water for about an hour. 17

20 In a saucepan, add the chopped onions and red chilli and sauté with one teaspoon of water. Keep adding water and stirring in intervals will the onions are translucent. Add the fenugreek seeds and pumpkin puree and bring to a boil. Add salt and the soy or coconut milk if you like and serve hot. Serves 4 Tziziki This is a garlicky Greek Salad which is cool and refreshing. 4 medium cucumbers grated cups vegan yogurt 1 tsp minced garlic ½ tsp salt or to taste pepper to taste Mix the ingredients. Serve cold. Serves 4 6 Palak Tofu For the Tofu Paneer 1 16-ounce block, firm tofu ½ cup raw cashews 1 tablespoon grated fresh ginger or ginger paste 1 tablespoon lemon or lime juice 1 teaspoon garam masala salt, to taste For the Spinach 1 teaspoon ground cumin 1 teaspoon ground coriander ½ teaspoon chili powder or crushed red pepper ½ teaspoon turmeric (optional) 1 tablespoon grated fresh ginger 2 tomatoes, chopped salt, to taste ½ cup chopped onion 2 bunches fresh spinach, chopped roughly and boiled in about ½ cup water until tender, or 1 16-ounce bag frozen 18

21 spinach (approximately 4 cups steamed) ⅓ cup plain soy yogurt or other plant-based yogurt To prepare the tofu, place it in a flat colander (or plate) with a weight on top for at least half an hour, or preferably overnight, keeping it in the refrigerator. You can also use a tofu press. The idea is to drain out all the water to make it suitable to marinate. Cut tofu into cubes or roughly one-inch squares. While tofu is being pressed, you can prepare the cashew paste. Put the cashews in 1-cup water for about half an hour. Then drain cashews and place in a food processor, adding water until you get a paste consistency. In a bowl, mix together cashew paste, ginger, lemon or limejuice, garam masala, and salt, adding water to the paste if it s too thick. Aim for the marinade to be of the thickness of cream. Put the tofu cubes in the freshly-prepared paste in a baking pan and let it stand about 30 minutes to an hour, turning it a couple of times to make sure all the surfaces absorb the marinade. Bake the tofu for about 20 minutes at 300 F (150 C). While tofu is cooking, heat a large sauté pan and dry roast cumin, coriander, chili powder or crushed red pepper, and turmeric over low heat, otherwise the spices will burn. Add ginger and tomatoes with any liquid from the tomatoes. Cook mixture over medium heat until the juice from the tomatoes is almost evaporated and the tomatoes are cooked. Separately, in a large sauté pan add a little salt to the chopped onion and fry it in its own juice. Add steamed spinach. Add tomato and spice mixture and let the mixture simmer for a few minutes to absorb the water. Then add yogurt, mixing thoroughly. Add tofu cubes and cook until warmed thoroughly. 19

22 Beetroot, Spring Onion Salad with Sunflower Seeds and Lettuce For the salad 2 cups beetroots boiled and chopped in 1 cm cubes ⅓ cup spring onions chopped fine ½ cup sunflower seeds lettuce or salad greens for the bed Put the beetroot, spring onions and sunflower seeds in a bowl and add the dressing to it. Mix well and place on a bed of lettuce or salad greens Serves 2-4 Creamy Spinach and Veggie Casserole ½ cup raw cashews, soaked 2 bunches spinach, washed and sliced into one inch strips 1 2 cups of steamed veggies Lemon juice to taste salt and pepper to taste water 1 tbs cornflour (optional) 200gm button mushrooms, sliced (optional) For the Cashew Cream Add 2-3 tbs of water to the cashews to blend them into a smooth paste. While blending you may add 1 to 1½ tbs of cornflour to thicken the cream. To the smooth cashew cream add salt to taste and crushed pepper. 20

23 For the Casserole Steam the spinach and assorted veggies with a bit of salt and button mushrooms if they are being used. Place spinach, steamed veggies and mushrooms into a casserole and add the cashew cream. Cook for a few minutes till the cream has thickened and coated the spinach-corn mixture. Add the lemon juice just before serving. You can add some herbs too. Serves

24 NORTH INDIAN PLATE the bunch. Crush and add the garlic. Boil till this thickens and releases a fragrance. Serves 6 Tomato, Coriander, Garlic Soup 500gm tomatoes a bunch of fresh coriander leaves (dhania) 3 garlic pods salt and pepper to taste Steam the tomatoes till the skin breaks. This takes 10 mins. Cool and peel the tomatoes, as the skin is sometimes irritating in the mouth. If you don't mind then leave the skin on. You can also de-seed the tomatoes. Chop and blend till the right consistency for you - smooth or chunky. Add a ½ glass water in a pan and boil with the heavy stalks of coriander at the bottom of Carrot, Peanut & Raisin Salad 500gm juicy carrots, unpeeled and julienned into thin slivers. ½ cup raisins ½ cup roasted and coarsely chopped peanuts 2 tbsp chopped coriander 2 tbsp roasted sesame seeds Dressing ½ cup lime juice 2 cloves garlic crushed 1 tsp date paste 1 tsp whole cumin seeds, roasted and coarsely crushed salt and pepper to taste Soak the raisins in water till plump. 22

25 If in a hurry, soak for a few minutes in warm water. Mix all the ingredients of the dressing. Good to have this salad chilled. One variation is to julienne the carrots (cut into matchsticks like in Chinese cooking) and steam and chill them before mixing with the rest of the ingredients. Serves 6 Chickpea Masala Chaat 100gm cooked chickpeas 2 med onions finely chopped 4 tomatoes chopped 3-4 cucumbers finely chopped 2 steamed / boiled potatoes chopped 4 tbsp fresh chopped coriander ½ cup sprouts (optional) Dressing juice of 2-3 lemons 1 tbsp tamarind paste (optional) 1 tbsp date paste black salt ½ tsp cumin powder Whisk the dressing ingredients together. Toss with the salad and garnish with coriander. Serves 6-8 Dahi Vada 1 cup chauli or rongi (black eyed beans) soaked overnight ginger chilli paste salt to taste optional grated lauki Grind the soaked chauli in an idli stone grinder to make a smooth paste. Add ginger chilli paste, salt and lauki, shape and place in a steamer leaving space for them 23

26 to swell. They are ready when you put in a fork and it comes out clean. Pour peanut or soya yoghurt on top and serve with date tamarind chutney, garnished with fresh coriander, chilly powder, jeera powder and salt. Mixed Vegetable Korma ½ cup raw cashews nuts, soaked in about 1 cup of water for about half an hour, 3 cups chopped mixed vegetables (for example: carrots, potatoes, cauliflower, green beans)1 medium onion, chopped coarsely 2 garlic cloves 1 inch piece peeled ginger 1 or more green chilies, seeded (optional) 1 teaspoon turmeric 1 tablespoon garam masala 2 cardamom pods 2 medium tomatoes, chopped ½ cup plain soy yogurt salt, to taste (optional) 1 tbsp raisins 3 tablespoons finely chopped fresh cilantro, to garnish Take cashews soaked in water, drain, and set soaking water aside. Place cashews in a blender and grind them into a fairly smooth paste. Add a little water if needed to make cashews into a paste. Steam mixed vegetables until tender. Place onion, garlic, ginger, chilies and poppy seeds (if using) in a food processor. Process into a coarse paste or mince them. Add paste to nonstick, heavy steel or cast iron pan and sauté until the mixture becomes fragrant or until it just begins to brown a bit. Add the turmeric, garam masala and cardamom and stir. 24

27 Then add tomatoes and cook, stirring, until tomatoes break down, approximately 3 minutes. Add soy yogurt and stir, letting the paste cook for another 2-3 minutes. Add salt, if using. Add cooked vegetables, raisins, and cashew paste, mixing well. When the gravy comes to a boil, turn down the heat and simmer on a low flame for another 5 minutes for the flavors to incorporate. Garnish with cilantro. Serves 6 Stuffed Steamed Karela ½ kg karela 1 cup grated coconut ¼ cup chickpea flour (besan) 2 tsp cumin (jeera) powder ½ tsp red chilli powder 1 tsp jaggery 1 cup chopped coriander ½ tsp turmeric ½ tsp salt pinch of asafetida (heeng) pinch of mango powder (amchur) Mix all the ingredients except the karela to make the stuffing (the more you stuff the better). Place the stuffed karela in a steamer and steam till cooked. Serve hot. Serves

28 Beetroot Raita 4 cups peanut curd 1 cup grated beetroot ½ tsp roasted cumin powder chopped coriander leaves black salt to taste optional 1 tbsp of lime juice Whip the peanut curd in a blender to make it smooth and pouring consistency. Mix in all the remaining ingredient to make a pretty pink raita. Garnish with extra coriander on top. Add lime juice if you require a sour taste in the curd as peanut curd is not naturally sour. Punjabi Rajma 1 cup rajma 8 cup water (or more according to gravy consistency required) salt to taste 4 medium tomatoes or 200gm ½ inch ginger 1 tsp jeera powder ½ tsp garam masala ½ tsp red chilli powder 1 tsp coriander powder pinch of hing ½ tsp turmeric Soak 1-cup rajma for 1-2 hours. Add salt and 8 cups water and pressure cook on medium gas till the first whistle, then on slow fire for a further 25 mins. Puree the tomatoes and ginger into a paste. Dry roast by adding jeera first and then turmeric, coriander and red chilli powder for 1 min (take care to not burn). 26

29 Add the tomato ginger paste and a little salt and cook for 10 mins. Puree 1 ladle of boiled rajma into a paste to thicken the gravy. Now to the cooked tomato paste add the pureed as well as well as boiled rajma. Cook with open mouth on slow fire for 20 mins. Switch off the gas and garnish with fresh coriander and garam masala. Brown Fragrant Rice 1 cup dry brown basmati rice 2 cardamom pods salt to taste 1 whole clove (optional) 1 cinnamon stick (optional) Place rice in 2 cups water for 1 to 2 hours. The soaking is not necessary but helps to reduce the time of cooking and the rice will be nice and fluffy. In a medium saucepan, roast cardamom pods (and clove and cinnamon, if using) over low heat until you get an aroma. Add soaked rice with soaking water and a bit of salt to the pan. Cook over low heat until rice is tender. You may wish to cover the pot but then you have to keep an eye on it. You may need to add a bit of hot water if the rice is not well cooked when all the water is gone. Alternately you can cook this in a rice cooker. 27

30 CHEESE & MEAT ALTERNATIVES soup has thickened. Season generously with salt and pepper before serving. Serves 4 Mushroom Soup ¾ pound fresh mushrooms, sliced ½ small onion, diced 2 cloves garlic, minced 1 cup soy milk/coconut milk 3 cups vegetable broth/water 2 tbsp flour salt and pepper to taste In a large soup or stockpot, sauté the mushrooms, onion and garlic for 3-5 minutes till the onions are soft. Reduce heat to medium low and add the vegetable broth. Cover and allow it to simmer for at least 45 minutes. Add the flour, and soymilk or coconut milk, stirring well to combine. Allow to simmer another minutes or until Better Than Tuna Salad 1 cup boiled garbanzo beans (chickpeas) or 1 cup tinned chickpeas ¼ medium sized onion chopped 2 tbsp finely chopped capsicum red or green 2 tbsp finely chopped celery 5 6 tbsp vegan mayonnaise lemon juice to taste salt and pepper to taste parsley for garnish Press the garbanzo beans with fingers and add the other ingredients. Mix well. Garnish with parsely and serve. Serves

31 Mayonnaise ½ cup soaked cashews 2 tbsp onion chopped juice of ½ lime mustard to taste 1 small clove garlic salt to taste pepper to taste water (about ¼ cup) Blend the dressing ingredients except the water. Add water a little at a time to make a smooth paste like a mayonnaise. Serves 6 Salad with Keffir Lime Dressing For the Salad 2 carrots ¼ broccoli ½ zucchini 2-3 cucumbers 8-10 beans keffir lime (only to add flavour, thin long slices of half lime) boiled chick peas - small bowl yellow and red bell peppers - ½ each capsicum - ½ For the Dressing 5 10 cashews soaked for 4 hours and drained boiled chick peas 2-3 spoonful mustard sauce 1 spoon, lemon juice 1-2 lemons black pepper as per taste green chilli date Dice all the vegetables in chunky cubes. Lightly steam broccoli, carrots and beans. For Dressing In a blender, add soaked cashews, chickpeas, one green chilli, 1 date and make it into a fine paste by adding lemon juice and some amount of water. Add salt to taste. 29

32 Mix the mustard sauce and crush some black pepper with pepper mill. Mix all the ingredients together. Raw Cashew Cheese This cheese is easy to make and makes a wonderful spread. 1 cup soaked raw cashews ⅓ tsp salt Pour out the water from the cashews and place them in a blender. Make this into a smooth paste adding a little water. Now leave this to ferment in a glass or plastic container for hours depending on the room temperature until it begins to smell sour. Add salt. Mix well and serve. Refrigerate to store. This can keep for 10 days or more. Ideal for making cheesy sauces, dips and spreads, or even just directly on bread. It can even be used on baked dishes and will brown slightly when baked. Serves 4 6 Boursin and Vegetable Sticks 200gm tofu 200gm or 1 cup raw cashews soaked for at least 2 hours (4 6 hours or overnight is also good) 2 tsp salt 1 tsp garlic ground or minced fine 1 cup fresh herbs (basil, tarragon, parsley, dill, mint, spring onion greens or chives) 30

33 freshly ground pepper water as needed 1 tsp fresh lime juice Pour out the water from the cashews. Place the cashews in a grinder. Blend till you get a reasonably smooth paste adding up to ⅓ cup water if needed. Add the tofu and garlic and salt in the blender to make a thick but creamy spread. Remove from the blender into a bowl. Add finely minced fresh herbs and fresh pepper limejuice and stir together. Yeast flakes can be added for a cheesier taste if available but are not necessary. Serves 10 Azuki Bean or Sprout Burgers These are amazing versatile and healthy and can be made in a jiffy. 2 cups Azuki or other sprouts (you can use masoor sprouts. The sprouts are best with small roots) 2 carrots ½ small beetroot 2-3 small cloves garlic 1 tsp ginger chilly paste or to taste ½ tsp salt Put all the ingredients into a food processor and make a coarse mixture. Shape into patties of 2 inches by ½ inch and put in a steamer to cook. Once the patties are done, you will know this because they Bind well and come off the 31

34 steamer easily. Serve with chutneys, or as a burger inside a bun with veggies and condiments. Variations You can replace the masoor sprouts for moong sprouts, azuki bean sprouts or other sprouts of your choice. The roots should be small. Replace the veggies with sweet potatoes, potatoes, pumpkin or any grated fibrous vegetable Replace garlic with onion Replace the ginger chilly paste with herbs of your choice You can make burgers with different flavours to suit every palate and menu. 32

35 HEALTHY SNACKS Peanut Curd See page 16. Peanut Curd Buttermilk ½ cup peanut yoghurt 1 glass water 16 oz 3 4 curry leaves ¼ tbsp mustard seeds a pinch asafetida sea salt to taste Mix yoghurt, water and stir and blend well. Temper curry leaves, mustard seeds and asafetida in thick pan without oil and add to butter milk. Season with sea salt. Variations Buttermilk can be made with other plant-based curds such as peanut curds as well. The flavourings can vary according to your taste. For example roasted jeera powder ginger chilly paste mint and coriander roasted whole jeera and asafetida Serves 2 Pumpkin Coconut Soup 300gm fresh pumpkin 2 sticks lemongrass (smash to release the flavour) 4 kefir lime leaves 1 thai red chilly (remove the seeds if you don't want it too spicy) 1 onion chopped finely 1 inch thai ginger (galangal) 2 pods garlic ½ tsp coriander/dhania 33

36 powder ½ tsp cumin/jeera powder 1 cup coconut milk salt to taste ½ cup fresh basil leaves to garnish : Roast the pumpkin in the oven or steam it over boiling water and then puree it in a mixer with water, to make a smooth paste. In a pan, put the onion, garlic and ginger in a little water and cook it on a low heat to soften. Add the 3 or 4 lime leaves, the lemon grass and half a spoon each of the jeera and dhania powder. Now add the pumpkin puree and coconut milk. Add salt to taste. Puree all the contents into a soup (removing lemon grass). Garnish with some chopped up fresh basil. Foxtail Millets Salad 1 cup mixed millets 1 cup diced red/yellow pepper ¼ cup sliced spring onions lengthwise ¼ cup grated beet 2 tbsp chopped parsley/ coriander/coriander 1-2 tbsp pumpkin seeds 1-2 tbsp sliced olives or jalapeno peppers 2 tbsp wine vinaigrette or apple cider vinegar 1 tbsp raisins or ½ cup pomegranate seeds herb or regular salt and pepper to taste Soak mixed millets in double the amount of water for 20 mins. In a wok, cook mixed millets with all the soaking water covered on a medium flame for mins till no water is left. When done, add the raw chopped vegetables and raisins and mix. Garnish with chopped parsley and pumpkin seeds. 34

37 Tossed Leafy Greens with Tahini : 1 large bowl 3 kinds of fresh leafy green salads e.g. ice-berg, romaine, rucola 1 cup baby tomatoes 1 cup cucumber sliced and halved 2 tbsp tahini paste 2 cloves garlic ¼ tsp roasted cumin powder ¼ cup water salt to taste Wash and dry the greens Blend the ingredients from tahini to salt to form a dressing Toss the salad with the dressing Kimchi Fermented Pickles : 2 bowls chopped radishes into sticks or 1 head of cabbage with leaves separated 2 tbsp salt 10 cloves of garlic 1 onion roughly chopped 1 tsp jaggery 1 tsp kashmiri chilli powder Salt the radish or cabbage and keep aside for 2 hours Throw out the water and wash thoroughly Make a paste of remaining ingredients Slather this paste onto cabbage leaves or radish and store in jar, covered loosely for 2 days till bubbles are forming Transfer to fridge and enjoy as a pickled salad. 35

38 Lentil Bread 1 cup black gram (urad) split or tukda 1 cup green gram (mung) split or tukda Wash both the daals. Soak it for 4-5 hours. Discard the water and again wash the daals. Grind both daals separately. Mix the batter and add salt. Keep the batter in a warm place for 8 hours for fermentation. Steam the batter for 5-10 minutes. After the steamed bread cools down, slice it. Spread green chutney or peanut butter on it garnish it with cucumber, tomato, etc. I once made a mistake and used whole daals instead of split. It took nearly 25 minutes to steam it and the result was a bit dense but still tasty and much more fibre! Mint & Coriander Chutney This super chutney is full of green goodness. It can be eaten as just a spread on bread or used as a sandwich spread with sliced cucumbers, tomatoes, boiled potatoes (and onions, capsicums, beetroot) as a filler. 1 large bunch of coriander - washed and cut 1 onion peeled and quartered ½ raw mango ¼ tsp. salt 1 small bunch of mint. ¼ of coriander optional - ½ green chilli Put everything in the grinder and grind till smooth. Apply and enjoy. Serves

39 Open Sandwiches with Lentil Bread, Chutney and Veggies 3 KINDS A) vegan cheese 4 tbsp ginger one small piece pinch of salt pinch of black pepper powder 10 mint leaves 4 slices of whole wheat bread Mix all ingredients into a spread. Spread the vegan cheese spread on two bread slices and cut it into 9 pieces. Cover with tomato slices. Makes 1 sandwich. B) peanut butter green chutney 2 tbsp cucumber slices Apply one layer of butter and one layer of chutney on each slice of bread. Cover. Cut into nine pieces. Cover with cucumber slices. Makes 1 sandwich. C) cashew mayonnaise cabbage shredded 1 cup ginger, shredded long, one piece salt to taste coriander chopped 1 tbsp Mix all the ingredients. Cover both the slices of bread with this mixture. Cut into 9 pieces. Makes 1 sandwich. Cover with small slice of cabbage for decoration. 37

40 ITALIAN INDULGENCE Minestrone Soup 4 quartered tomatoes 1 stick chopped celery quarter cabbage 1 chopped onion 6 cloves garlic 1 diced carrot half diced zucchini enough water/vegetable stock to cover vegetables pinch of oregano, salt, tabasco Boil all vegetables together until tender. Add oregano, salt and tabasco. Garnish with parsley sprigs. Serves 4 Tomato Bruschetta 8 slices whole grain bread For Topping 4 chopped tomatoes 2 cloves garlic 10 fresh basil leaves 2 tbsp balsamic vinegar salt to taste For Garnish 4 black olives whole basil leaves Pesto Sauce Combine handful pine nuts, cashews and basil leaves and blend till smooth. Add a pinch of salt. Mix all veg ingredients and serve on toasted bread slices buttered with pesto. Garnish with black olive rings and whole basil leaves Serves 4 38

41 Wheat Free Lasagna 2 carrots thinly sliced length ways (steamed) 2 zucchini thinly sliced length ways 2 potatoes boiled and sliced thinly length ways nutritional yeast Tomato Sauce 4 tomatoes chopped 2 onions chopped 10 olives sliced 6 cloves garlic chopped oregano and salt to taste Dry fry the onion and garlic until the flavours come out. Cook all ingredients in pan and add enough water to make the sauce. Cashew Cream 250 gms cashew nuts 4 cloves garlic 1 tsp Mixed herbs pinch of crushed black pepper Blend all ingredients to creamy consistency. Layer the sliced vegetables, tomato sauce and cashew cream in a baking dish and bake in a moderate to hot oven for an hour. Top with nutritional yeast Serves 6 Baked Aubergine in Sundried Tomato and Pesto Sauce 2 round aubergine 100 gms sun dried tomatoes 2 cloves garlic 4 tbsp pesto sauce toasted almond flakes salt to taste 2 lemon juice 1 tbsp crushed chili 1 tsp currants few parsley sprigs sauce 39

42 Blend Sun dried tomato and currants with water salt and garlic to make a paste. Add lemon juice and crushed chili. Add enough water to make it pouring consistency. Slice the aubergine into rounds and grill them with a little pesto sauce to keep it moist. Once cooked, pour sauce over it and garnish with toasted almonds flakes and parsley. Serves 4 Fresh Garden Green Salad with Rocket for the Salad steamed carrots, beans, broccoli lettuce romaine and any other varieties rocket tomatoes cucumber black olives baby spinach chopped gherkins cherry tomatoes avocado for Dressing lemon juice mustard salt and pepper Above are some suggestions for this very attractive Garden Salad. Use whatever is available and pour the dressing over it just before serving. Dressing can also be made to taste. Lemony Carrot Salad with Dill 4 grated carrot 2 tbsp chopped spring onion 3 tbsp dill leaves 2 lemons juice 2 cloves chopped garlic salt to taste ¼ tsp pepper powder Combine the lemon juice, garlic, salt and pepper in a medium bowl. Add carrots, dill and spring onions toss well and serve. 40

43 THAI NO GRAIN Tom Yum Soup 1 tsp roughly chopped galangal 3 leaves of kaffir lime 1 stick of lemongrass 8 button mushrooms quartered 1 tomato cut lengthways into 8 slices ½ cup lime juice ½ tsp dried red chilli flakes 1 red chilli sliced into thin rounds 1 spring onion cut into 1 inch length 1 tbsp chopped coriander dash of soya sauce Roughly crush the lemongrass and kaffir lime leaves to allow the juices to come out. Boil in water the galangal, kaffir lime leaves, lemongrass and mushrooms. Add the tomatoes and spring onions. Cook for 1 minute and switch off the heat. Add the limejuice, chilli flakes, green chillies, salt, soya sauce. Garnish with a green chilli or chopped coriander before serving. Serves 4 Pad Thai Salad with Millet Noodles From Vegan Richa, customised for oil and sugar free. ½ cup soy sauce 2 tablespoons fresh lime juice 2 tablespoons tamarind liquid 2 dates paste 8 ounces gluten-free noodles 1 pound soft or firm tofu, drained, patted dry, and crumbled 1 tablespoon nutritional yeast 41

44 ½ teaspoon ground turmeric Salt to taste 4 ounces shiitake mushrooms, rinsed, patted dry, and cut into ½ inch slices 1 medium carrot, shredded 4 garlic cloves, minced 2 teaspoons Thai red chili paste ½ medium red bell pepper, cut into ½ inch slices 3 cups tightly packed fresh spinach 2 cups fresh bean sprouts ½ cup chopped roasted peanuts coriander leaves and lime wedges, to garnish In a small bowl, combine the soy, limejuice, tamarind, and date paste. Mix well and set aside. Cook the noodles in a large pot of boiling water until just al dente, about 3-5 minutes. Drain the noodles, and set aside. Heat a pan and stir in the tofu, nutritional yeast, and turmeric. Cook, stirring, until the tofu is dry, 7-10 minutes. Transfer the tofu to a bowl, season to taste with salt, and set aside. Heat a pan, and add the mushrooms and carrots and cook, stirring, until the mushrooms begin to brown, about 5 minutes. Stir in the garlic, chili paste, and bell pepper, and cook until the garlic is fragrant, about 30 seconds. Add the noodles, spinach, bean sprouts, peanuts, reserved sauce, and reserved tofu. Cook, stirring, until the noodles are tender but not overcooked, the sauce has been absorbed, and everything is heated through. Serve hot garnished with coriander and lime wedges. 42

45 Thai Layered Dip with Buckwheat Crackers From Vegan Richa, customised for oil and sugar free. 1 cup shredded carrots 1 cup peanut butter or almond butter sauce Recipe below salsa - 1 ripe tomato chopped, ½ cup finely chopped red onion, salt, pepper, red chilli and lime juice and mix 1 cup chopped coriander + mint 1 cup mung bean sprouts tossed with salt and pepper 1 tbsp sesame seeds a dash of lemon juice Peanut/Nut Butter Sauce ½ cup creamy peanut butter or almond butter 2 inch piece of fresh ginger, coarsely chopped 2 cloves of garlic 1 tbsp soya sauce 1 to 2 tbsp lemon juice 1-2 dates ¼ tsp chilli powder 3 tbsp or more water Make the nut butter sauce: Blend everything until smooth and creamy. Taste and adjust spice, tang and sweet. Add more water to blend to a dip consistency. Layer the carrots, nut butter sauce, salsa, loads of coriander and mint, sprouts, peanuts, lemon juice and a dash of salt and pepper. Warm in the oven for 5 to 10 minutes if needed (optional). Serve with chips or carrots, celery, cucumber, other vegetables. Thai Lettuce Spring Rolls with Peanut Satay ice-berg or romaine lettuce leaves washed 43

46 and separated 1 cup grated beetroot 1 cup grated carrots 2 tbsp peanut butter ½ tsp ginger 1 tbsp tamarind paste 1 date pitted ¼ tsp red chilli ¼ cup water salt to taste Blend peanut butter with salt to make the sauce. Place a lettuce leaf at bottom and fill in grated vegetables. Drizzle some sauce. Roll and hold with a toothpick. Cauliflower Rice 5 cups cauliflower florets 1 cup raw cashews 1 tsp sea salt 5 cups boiling water In a large bowl cover the cauliflower florets with the boiling water. Let sit for 3 minutes, then drain and set aside. In a food processor combine the cashews and sea salt. Pulse to achieve a fine meal. Add the cauliflower and pulse to create a rice-like texture. Do not over process. Thai Green Curry for the Paste 4 pods of garlic 1 tbsp kashmiri mirch or yellow chilli or 2 green chilies depending on whether you want to make red, yellow or green thai curry 1 tbsp of chopped rind of kaffir lime if available (in Bengali shops) 1 onion chopped into 4-6 pcs ½ inch piece of galangal (if available) 44

47 lemon grass 2-3 leaves (optional) salt to taste ½ tsp cumin powder ½ tsp turmeric If this feels too much, you can buy the ready made paste sold by Real Thai, but once you try this, you will love it! for the Curry 1 fresh coconut shredded and then blended with 1 glass of water to make milk which is sieved 1 cup chopped baby corn or carrots 1 cup chopped spring onions with greens 1-2 cups chopped red pepper 1 cup chopped beans or capsicum 1 cup chopped mushrooms 6-8 Kaffir Lime Leaves (This is the magical ingredient and it is critical to the taste of the Thai Curry) 1 cup chopped tofu (optional) ½ cup chopped brinjals (optional) Grind together the wet ingredients of the paste along with ½ cup of water in a small jar. Roast the cumin and turmeric powders in a medium hot kadhai for 1-2 mins. Pour the paste on top of the dry masalas in the kadhai and cook for 3-4 mins. Add the sieved coconut milk to the paste followed by the kaffir lime leaves and tofu (if using). Add the hardest vegetables first like beans and baby corn till cooked but crunchy (3-4 mins). Once the curry gives its first boil, add the mushrooms and red pepper and turn off the gas within 30 seconds. Cover and let it rest for mins before serving. Serves 6 45

48 QUICK PACKED MEALS Date Nut Seed Shake This is a great replacement for that morning glass of milk given to children. 1 tbsp of sesame seeds - raw, organic, unpolished 5 almonds 2-4 de-seeded dates 1 cardamom or a pinch of cinnamon/saffron for flavour In the small blender blend sesame seeds, almonds, and the flavouring together till it forms a powder. Then add the dates (de-seeded) and blend till pasty. Add a little bit of water if you desire to make it smoother. Remove the paste into a tall glass. Add water. Serves 1 glassful. Chickpea Hummus This is an awesome and filling dip to have in your fridge for when the urge to munch arises. 1 cup boiled chickpeas 1 tbsp fresh lime juice 1 clove garlic, crushed salt to taste jalapeno/olives/pepper (for flavour) Place the cooked chickpeas draining most of the water in a blender. (Keep the drained water aside for liquefying if required). Add the lemon juice and garlic. Grind to a smooth paste adding the chickpea water as required. Add olives/jalapeno/sundried tomatoes for flavor variations as per taste. Variations Pea Hummus Use steamed green peas instead of chickpeas. 46

49 Green Hummus Steamed green leaves instead of chickpeas. Jowar, Oats, Ragi Crackers 100gm jowar flour 100gm oats flour coconut/oat or rice milk for kneading ajwain grated ginger fresh or dry herbs like thyme, rosemary, parsley etc. sesame Seeds salt to taste Knead the jowar dough with coconut milk and add ajwain, salt and ginger. Knead the oats with coconut milk and add dry herbs, sesame seeds and salt. Roll out into chapatis and cut lengthwise into crackers shape. Bake on medium heat till crisp for mins. Serve with dips, chutneys, pates etc. Serves 8-10 Salad Nicoise Modified from the original by Isa Chandra Moskowitz - Appetite for Reduction. Salad Nicoise contains steamed potatoes, crisp green beans, and salty Nicoise olives dunked in a lush dressing. Traditionally it is served with tuna, which is replaced here with mashed chickpeas. Green Goddess Garlic Dressing is a perfect accompaniment, but you can also serve it with a more traditional balsamic vinaigrette if you prefer. Tiny red potatoes work best here, but if you can t find any, then chop up regular ones into 1-inch pieces. 47

50 1½ cups cooked chickpeas 2 tbsp capers ¼ kg small, whole red potatoes ¼ kg green beans, stems removed ½ small red onion, cut into thin strips ⅓ cup nicoise olives (kalamata olives work, too) 8 cups chopped red leaf lettuce 1 cup cherry tomatoes (orange ones if you can get them) fresh parsley and chopped chives about ¾ cup Green Goddess garlic dressing Prepare your steamer for the potatoes. Once it s ready, steam the potatoes for minutes; they should be pierced easily with a fork. Meanwhile, prepare an ice bath by filling a mixing bowl halfway with ice water. Add the green beans to the steamer and steam for 2 minutes, until the beans are bright green. Transfer the potatoes and green beans to the ice bath immediately. Let them cool while you prepare everything else. Place the chickpeas in a mixing bowl and use a small potato masher or fork to mash them. There should be no whole chickpeas left, but they shouldn t be completely smooth like hummus, either; you want some texture. Add the capers and 2 tbsp of the dressing. Mix well and set aside. To assemble, place the lettuce in wide bowls. In Salad Nicoise, usually all the components are kept together, instead of tossed. Place a handful each of potatoes and green beans in piles on the lettuce, along with a wedge of sliced onion and a handful of tomatoes. Place a scoop of the chickpea mixture in the center and top with the olives. Garnish with fresh herbs and serve with the dressing on the side. 48

51 Green Goddess Garlic Dressing Modified from the original by Isa Chandra Moskowitz - Appetite for Reduction. 2 to 3 average-sized garlic cloves ½ cup fresh chives ½ cup fresh parsley 2 tbsp tahini 2 tbsp nutritional yeast 1 tbsp miso ⅓ cup water 2 tbsp freshly squeezed lemon juice ½ tsp salt Pulse 2 cloves of garlic, chives and parsley in a food processor to chop everything up. Add the remaining ingredients and blend until smooth. Serve chilled. Beetroot with Zing 4 medium sized beetroots 2 tbsp onions, chopped fine 1 tbsp celery chopped fine 1 tbsp wholegrain mustard 1 cup peanut yogurt lightly whipped 1 small raw mango chopped fine (optional) salt to taste ½ tsp red chilli powder raw onion rings (optional) Boil the beets with the skins until tender. Cool completely and cut into 1" cubes. Mix the remaining ingredients into a bowl and. Add the beetroot and mix well. Serve at room temperature as in the fridge the yogurt will cake through. Can be served with raw onion rings. Serves 4 49

52 Zucchini Pasta with Red Pesto : 2 zucchini 3-4 red bell peppers 4-5 cloves of garlic handful of walnuts soaked or dry (optional) salt, pepper Sprilaze the zucchini into noodles. Roast the bell peppers whole over a flame till the skin is charred. When the peppers are cool, remove the skin. Blend the roasted peppers with garlic, and soaked walnuts. Add salt and pepper. Millet Tabouleh Salad : 1 cucumber 1 small onion 1 carrot 3 red tomatoes fresh parsley, coriander leaves and mint 1-2 garlic cloves salt, pepper, pinch of garam masala juice of 1 lime, freshly squeezed 2 tbsp black sesame 150gm (or 1.5 chai-cups) foxtail millet, whole grains (kangni / korra / navane / thinnai) 3 chai-cups water Cook the millet grains in times water, till firm to the bite. Do not overcook to avoid the grains becoming mushy. Chop up the vegetables finely, and mix everything together. Goes well with hummus. Tabouleh is a Mediterranean dish that is traditionally prepared with bulgur (broken wheat). Indian indigenous millets are a local alternative that tastes very similar and has a higher nutritive value than wheat. 50

53 LOW ON GRAINS Carrot & Ginger Soup 1 onion chopped 750gm carrots, peeled and diced 1 tsp fresh ginger, grated 2 tsp coriander seeds crushed 4 cups vegetable stock salt and pepper to taste fresh coriander or parsley to garnish ¼ cup coconut milk Sauté the onions in a hot pan for about 5 minutes until transparent. If they stick, add a little water. Add the carrots, ginger, and crushed coriander seeds and stir on medium heat for 5 minutes. Add the stock or water and bring to a boil. Cover and cook until the carrots are tender. Purée the soup in a blender and then strain through a sieve. Reheat the soup and season with salt and pepper, ladle into bowls, and place a spoonful of coconut cream on each bowl and garnish with coriander or parsley. Serve with bread. Serves 6-8 Broccoli Salad Lisa Pitman demonstrated this recipe during her Eating without Heating demos in India. For more on Lisa and her recipes see veganculinarycrusade.com 5 cups broccoli florets ½ cup sunflower seeds ¼ chopped red or sweet onion ½ cup raisins Dressing ½ cup cashews, soaked and drained 2 dates 1 tbsp. apple cider 51

54 vinegar ⅛ tsp. sea salt 6 tbsp. water In a large mixing bowl, toss together the broccoli, sunflower seeds, red onion and raisins. In a blender, combine the dressing ingredients and blend until smooth. Pour the dressing over the salad ingredients and toss to coat. Serves 4-6 Eggless Egg Salad 1 cup crumbled firm tofu ¼ medium sized onion chopped 2 tbsp finely chopped capsicum red or green 2 tbsp finely chopped celery 5-6 tbsp vegan mayonnaise lemon juice to taste salt and pepper to taste parsley for garnish optional Mix all the ingredients well. Garnish with parsely and serve. Cucumber Sesame Salad This easy-to-make salad is great when served alone or with chilled soba noodles. 4 cucumbers 2 tbsp sesame seeds, toasted 3 tbsp soy sauce 2 tsp rice vinegar 1 tsp date paste Cut the cucumber lengthwise into thick strips. Place them into a bowl and set aside. Place the soy sauce, rice vinegar, and date paste into a small container with a secure lid. 52

55 Put the lid on and shake to create the vinaigrette dressing. Pour the vinaigrette over the cucumber, toss to coat, cover, and marinate for 1 hour, stirring once or twice. Just before serving, sprinkle the toasted sesame seeds on top. Serves 6-8 Steamed Pumpkin and Spinach with Tahini Dressing red pumpkin chopped bunch of spinach leaves salt pepper Chop the red pumpkin into bite size pieces and steam. Blanch and steam the spinach. Pour the tahini dressing over the steamed pumpkin and spinach. Tahini Dressing ⅓ cup well stirred sesame butter ⅓ cup water ⅓ cup lemon juice ¾ tsp salt 1 date garlic to taste (1 clove) Blend together all ingredients till smooth. Variation Omit the salt and add soy sauce. This is a great dressing over salad greens. Shepherd s Pie with Raw Sour Cream Cheese 4 medium potatoes ½ cup soy milk ½ cup soy nuggets or soy mince 3 tbsp soy sauce 1 medium onion minced, 1 carrot grated small celery stalk finely chopped or grated 53

56 7 tomatoes, crushed salt and pepper, to taste ½ tsp thyme and rosemary ½ red capsicum, chopped finely ⅓ cup sour cream cheese (see Italian Meal) Boil the potatoes for 20 minutes, or until tender. Drain, (do not peel) mash and add the soymilk. Season with salt and pepper to get the consistency of mashed potatoes. Soak the nuggets or mince for min. Squeeze out all the water from them. Wash and squeeze again. If using nuggets, mince them in a food processor to make them into small flakes. If you are using soya flakes, all you need to do is soak, wash and squeeze out the water. In a medium pan, sauté the onion, the carrots and celery until the onion is translucent (10 minutes). Then add the crushed tomatoes and the ground soy nuggets and soya sauce and cook for about 10 minutes. Taste the mixture to see if the salt is right or adjust by adding soya sauce. Add herbs and cook a bit longer. Press the soya nugget mixture into a small pie pan about cm high (you need a 6 inch square pan). Top the crumble mixture with the potatoes, spreading to the edges and put the nut cheese on top. Bake in an oven for minutes, until the nut cheese gets brown and then sprinkle the chopped red capsicum over it as a garnish or you can sprinkle the capsicum over it after 10 minutes of baking and let it cook a bit. Serves 4 54

57 GLUTEN & SOY FREE MEAL Millet Noodle Soup with Greens and Miso 4 cloves grated garlic 1 small onion chopped fine 4 cups soup stock 1 pack gluten free noodles 1 head of bok choy shredded 6-7 leaves of kale or swiss chard shredded ¼ cup spring onion greens chopped ½ cup finely diced red pepper ¼ cup tofu finely cubed (optional) 1 tbsp brown rice miso salt to taste noodles for 3 minutes. Add the greens boil another 2 minutes till wilted. Add the red pepper and switch off the heat. Mix the miso in the bowl with a little warm water and pour the slightly cooled soup over it so as not to destroy the probiotics in miso. Coleslaw Salad : 1 cup shredded green cabbage 1 cup shredded carrots ½ cup shredded red cabbage 1 cup cashew mayonnaise Mix all the ingredients together. : Saute the garlic and onions till brown. Add the soup stock and boil the 55

58 Bell Pepper, Corn & Avocado Salad with Mustard Dressing 1 red bell pepper 1 ripe but firm avocado 1 steamed corn with kernels removed For the Dressing 2 tbsp cup balsamic vinegar 1 tbsp soy sauce 1 tbsp date paste 1 tsp mustard sauce Chop the avocado and red pepper into bite sized pieces. Whisk together all the ingredients of the dressing. Toss all the ingredients together. Serves 4 Baked Potato or Sweet Potato Wedges with Tomato Sauce / Chutney 4 sweet potatoes thoroughly washed and chopped into required wedge shape 4 tbsp coconut milk 1-2 tbsp dry mixed herbs like parsley, thyme, rosemary, cayenne, etc. salt to taste Steam the potatoes till 90% done. Whisk coconut milk with all herbs and salt. Toss to coat the wedges thoroughly. Bake at C for minutes. Then turn the slices over and bake for another 5-10 minutes. Enjoy with tomato sauce or green chutney. Serves 6 56

59 Home Made Tomato Sauce 1 kg tomatoes 1 onion (optional) 4-6 cloves of garlic (optional) 1 cup raisins soaked for 1 hour 1 tsp ginger powder 1 tsp black salt or rock salt ½ tsp garam masala 2 tsp natural vinegar Quarter the tomatoes and onions and peel the garlic cloves. In a covered saucepan add the above on low heat. Stir after 5 minutes till the tomatoes have released a lot of juice. Cook more now on high heat till the tomatoes are quite soft. This should take about 7-10 minutes. Switch off the heat and let the tomatoes cool. Blend and sieve to remove seeds and skin remnants. Put into a wok for cooking to further thicken this pulp for 4-5 minutes. Meanwhile make the date/raisin paste by blending them with minimal water. If the dates/raisins are hard then you can steam them with the tomatoes in the beginning step. Add the date/raisin paste to the boiling tomato pulp and cook further to reduce if necessary. Now add all the dry spices and cook another minute or till you have a thick consistency. Switch off the heat and cool. Add the vinegar and allow it to cool completely before bottling it. It can be stored in the fridge for almost a month (i.e. if it lasts that long). 57

60 Sprout and Carrot Lettuce Wraps ice-berg or romaine lettuce leaves washed and separated 1 cup grated carrots ½ cup sprouts 2 tbsp almond butter ½ tsp ginger 1 tbsp lime juice 1 date pitted ¼ cup water salt to taste Blend almond butter to salt to make the sauce. Place a lettuce leaf at bottom and fill in grated vegetables. Drizzle some sauce. Roll and hold with a toothpick. Beetroot Ravioli with Cashew Cheese 4 large beetroot boiled 1 cup cashew cheese 2 pods garlic 1 tbsp lime juice 3 tbsp finely chopped chives, 2 for mixing and 1 for garnish salt to taste Slice the beetroot thick enough to hold itself in shape. Mix all the remaining ingredients in cashew cheese. Place a dollop of cashew cheese on beet slice and spread evenly. Sprinkle some more chopped chives as garnish. 58

61 MEXICAN 3 Bean Chili ½ medium onion, chopped 2 bay leaves 1 tbsp ground cumin 2 tbsp dried oregano 1 tablespoon salt 2 stalks celery, chopped 2 green bell peppers, chopped 2 jalapeno peppers, chopped 3 cloves garlic, chopped 100gm chopped green chili peppers, jalapeno 750gm whole tomatoes, crushed 300gm veggie burger crumble (optional) ½ cup chili powder 1 tbsp ground black pepper 400gm kidney beans, cooked and drained 400gm garbanzo beans, cooked and drained 400gm black beans, cooked and drained 400gm whole kernel corn Heat a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic and green chili peppers. When vegetables are heated through, mix in the vegetarian burger crumbles (optional). Reduce heat to low, cover pot, and simmer 5 minutes. Mix the tomatoes into the pot. Season with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer for 45 minutes. Stir in the corn, and continue cooking 5 minutes Serves 8 59

62 Chopped Salad with Chipotle Ranch Dressing 2 cups mixed greens of chopped romaine and green and red lettuce 1 cucumber diced 1 red bell pepper seeded and diced 2 celery stalks diced 1 red onion peeled and diced 2 carrots diced creamy chipotle dressing 1 small head red cabbage 2 medium tomatoes cut into wedges parsley for garnish Toss the lettuce, cucumber, pepper, celery, onion and carrots with ¾ cup dressing to coat and hold the vegetables together. Place 2-3 red cabbage leaves on each salad plate and surround with tomato wedges. Scoop the chopped salad in the center and top with the parsley sprigs. Add more dressing over the salad if you like. Serves 4-6 Creamy Chipotle Ranch Dressing 225gm silken tofu ½ tsp nutritional yeast 2 tbs drained capers 1 tbs fresh lemon juice 1½ tsp brown rice syrup or dates 1 tbs apple cider vinegar 1 dried chipotle pepper or any hot chili pepper 2 tbs chopped onion 1 shallot peeled and minced ½ tsp sea salt ½ tsp chili powder ¼ tsp paprika 1 garlic clove minced Place all the ingredients in a blender and blend till smooth. 60

63 Taste and adjust the seasoning. Stays in the fridge for a week, serve chilled. Makes 2 cups Salsa Verde 6 tomatillos, substitute with green tomatoes juice of 1 lime ½ red onion finely chopped 2 jalapeno seeded and diced ½ bunch cilantro chopped 1 tsp sea salt Preheat the oven at 350 F. Place the tomatillos in a baking dish and bake for 30 minutes. Remove and cool. Transfer the tomatillos to a blender and add onion, peppers, cilantro, salt and lime juice. Blend just till chunky. Can stay in the refrigerator for up to 5 days. Corn and Wheat Tortillas/ Soft Taco 1½ cups finely ground corn ¾ cup whole wheat flour salt warm water Mix the ground corn and wholewheat flour and make a dough using warm water. Add a pinch of salt to taste. Roll out the dough to make thin flat round tortillas 4-5 inches in diameter. Roast on a flat iron griddle till light brown spots appear. Then steam the tortillas and serve. Makes 2 cups. 61

64 Refried Beans ½ kg pinto beans soaked and cooked 250 gms onions chopped ½ kg tomatoes chopped oregano salt Soak the pinto beans overnight for 8 hours. Then wash, drain and cook in a pressure cooker with salt till soft. Remove from the cooker. Heat a wok and sauté chopped onions, chopped tomatoes. Cover and cook till soft. Add the cooked pinto beans. Sprinkle with oregano and salt to taste. Take out a small portion of the beans and pulse or mash them, adding them back with the rest of the cooked beans. Guacamole 2 ripe avocados, halved and pitted 2 tbs fresh lemon juice ½ cup chopped red onion ¼ cup chopped red bell pepper 1½ tbs chopped jalapeno pepper ½ tsp sea salt ½ cup chopped cilantro Scoop the avocados and lemon juice into a large bowl and mash coarsely with a fork. Gently mix the onion, red pepper, jalapeno. Add salt and cilantro. Serve within an hour of making it. Makes 1½ cups. Makes 3 cups. 62

65 Pico de Gallo 6 large tomatoes, finely diced 1 small onion, finely diced 1 cup finely chopped cilantro 2 jalapenos, seeded and coarsely chopped 1 tsp sea salt Place all the ingredients in a bowl and mix well. Serve at room temperature or chill for 30 min to 6 hours before serving. Makes 4 cups. Tomato Salsa 5-6 tomatoes salt Roast the tomatoes on an open flame. When the tomatoes have a burnt skin remove and cool. Peel the burnt skin and roughly chop them into a bowl. Add salt and optionally add chopped jalapeno or chili powder. Makes 2 cups Sour Cream ½ cup cashews water lime juice salt and pepper Blend the cashews with just enough water to create a fluffy light cashew cream. Add limejuice, salt and pepper to taste. Makes ¾ cup. 63

66 Mexican Rice 1½ cups rice washed and soaked for ½ hour 3 cups boiling vegetable stock 1 large onion chopped 2 garlic cloves chopped 250gm peas, carrots and corn 1½ cups tomatoes, chopped salt, pepper, dried oregano Sauté chopped onions over medium heat. Add garlic and rice. Cook till the onions are limp and rice is opaque. Stir in the salt and pepper. Add the boiling hot vegetable stock. Bring to boil and cover and simmer for 20 mins until all the liquid is absorbed. Sprinkle dried oregano. Add 2-3 red chillies soaked and crushed with the tomatoes if you want the rice to be spicy. Serve hot. Serves 6 Tacos These Mexican corn and flour tortillas are folded around a filling like a plug or wad used to fill a hole. It is eaten as a finger food and served with refried beans along with refried beans guacamole pico de gallo tomato salsa salsa verde sour cream lettuce Add peas, carrots, corn and tomatoes. Cook over a low heat, stirring until the vegetables are heated. 64

67 CHATPATA SALADS BLOWOUT Sprout Chat This is a healthy salad and is always a great hit. 2 cups moong sprouts (sprouts made at home or small sprouts - not the long ones used in Chinese food) ½ cup chopped tomatoes ½ cup chopped onions ½ cup chopped boiled potatoes ½ cup chopped coriander juice of one lime turmeric black salt chaat masala grated ginger minced green chillies date and tamarind chutney Steam the moong sprouts with a little turmeric so that they are cooked but crunchy. Mix with the onions, tomatoes, potatoes, coriander, and lime juice. Mix in the black salt, date chutney, chaat masala, ginger and green chillies to taste. Serves 8-10 Grain Free Paapdi Chaat 250gm yam or sweet potatoes 2 medium potatoes 1 med tomato finely chopped 2 tbsp fresh coriander chopped dash of black pepper 1 lime juice salt to taste For Tamarind Chutney ½ cup tamarind paste 3-4 soaked or soft dates black salt to taste ½ tsp roasted cumin 65

68 seeds mint leaves, finely chopped For Coriander Chutney 100gm coriander leaves 5-6 spinach leaves 1 tbsp raw peanuts ¼ tsp green chilly ¼ tsp cumin seeds ½ lemon/lime 1 tbsp water salt to taste Chop the yam or potatoes into small pieces. Cut potatoes into two halves and steam the yam and potatoes together for minutes. Take one potato and mash with all the yam, pepper, coriander and salt to mix well. Peel and slice the other potato into thin round slices. Garnish with chopped tomatoes and the two chutneys. Tamarind Chutney If raw, soak tamarind and dates in hot water for 20 mins. Keep the water and remove the seeds from dates and tamarind. To this pulp add chopped mint and grind to a fine paste in blender. Pour this paste into a pan and mix in all the spices. If you like, you can cook this for 5 mins or use it raw. The consistency should be like honey. Coriander Chutney Mix all ingredients and grind in blender to a fine paste. Squeeze half a lemon juice in the paste and mix in. Serves 2-3 In a plate arrange the potato slices like paapdi and top with the mash. 66

69 Indian Tossed Salad 2 cucumbers chopped 1 onion chopped 3-4 tomatoes chopped 1 steamed potato chopped 1 tbsp grated coconut 2 tbsp roasted and roughly crushed peanuts 1-2 tbsp lime juice 1 tbsp coriander (optional) rock salt to taste Mix and toss to combine all the ingredients thoroughly. Serves 4 Caribbean Sweet Potato Salad ½ tsp ground cinnamon ½ tsp ground ginger ¼ tsp chili powder dash or two of nutmeg 1 tsp mixed herbs 2 small sweet potatoes, diced 1-2 dates paste with a little water lime juice salt and pepper to taste 1 red apple, chopped - optional Preheat the oven to 400 F. Line a tray with parchment paper and set aside. Mix the spices and herbs together. Mix the potatoes and apple (if using) with the spices so they are well coated. Use more if required. Put on baking tray and bake for mins till fork tender and crisp Before serving, squeeze limejuice on top and season lightly with salt and black pepper if required Serves 4 67

70 Bhel Puri 1 cup puffed brown rice ½ cup onions, chopped fine 4 tomatoes, chopped fine 2 small cucumbers, chopped fine 2 tbsp fresh coriander, chopped fine roasted peanuts, roughly crushed 1 tbsp lime juice or date & tamarind paste black salt to taste Toss all ingredients together and garnish with a little coriander and crushed peanuts Serves 4 68

71 DESSERTS Date & Walnut Sweets dates walnuts Cut open the date and stuff with a whole walnut and serve. Banana Ice-cream This is an unbelievably creamy ice cream and it is so easy! 4 (or more) ripe bananas cinnamon walnuts Place peeled halved bananas in a box in the freezer. After 2 days or later, take them out and put in the blender or food processor till you get a smooth creamy ice cream. Add some cinnamon and walnuts for an extra punch. Serve immediately as it is made. Variations Garnish with berries, raisins or chopped fruit of your choice. Add zest of ¼ orange and 1 Tbsp grated ginger for extra flavor. Serves 4 Date Squares (Raw) This recipe was demonstrated by Lisa Pitman during her Eating without Heating demos in India. For more on Lisa and her recipes see For Crust 2 cups cashews 1 cup raw oats 1 tsp of cinnamon 20 large dates, pitted For Filling 1½ cup dates, pitted juice of 1 large orange 69

72 (½ cup) zest of 1 large orange For Crust In a food processor, pulse the nuts and oats into a fine meal. Add the cinnamon and pulse to combine. Add the dates and pulse until well distributed and mixture begins to clump together. For Filling In a food processor, blend the filling ingredients until smooth. Press 2-3rds of the crust mixture into a 9-inch square pan lined with parchment paper. Spread the filling mixture evenly on top of the crust. Sprinkled the remaining crust mixture on top of the filling. Carrot Halwa 3 big carrots 2 tbsp cashew butter dates chopped a few pieces of roasted almonds cardamom raisins Grate and steam the carrots till they are well cooked. Add cashew butter, dates, raisins, and cardamom. Mix well and serve hot. Coconut Pineapple Smoothie Ice Cream 1 cup coconut water 1 banana, frozen for a thicker consistency 1½ cups frozen pineapple, roughly chopped into large chunks dash of ground ginger ½ teaspoon vanilla Layer ingredients into the blender and puree until smooth and creamy. With the blender turned off, use a spatula to scrape the sides as needed. Scoop into glasses or bowls and serve immediately. Enjoy! 70

73 SMOOTHIES & BEVERAGES We often consume unhealthy drinks when the urge to drink something sweet and cold arises. One serving of a processed beverage can contain 10 teaspoons of sugar, which is a deadly concoction of chemicals, completely empty of any nutrition. Fruit juices have very little natural juice and many preservatives, artificial colourings and flavours. The acid and sugar in soft drinks leaches out vital calcium from our bodies that no supplement can replace. We prefer to go directly to the source of the nutrients, the fruits, veggies, nuts and herbs themselves rather than depend on processed food manufacturers or pharmaceutical companies for their pills and supplements. Almond Milk Thandai Almonds are high in protein and, being a plant food, they contain no cholesterol. Almonds also have vitamin E, which is considered a powerful antioxidant with cancer-fighting qualities. They are also high in magnesium, phosphorus, potassium, iron, zinc, copper, manganese, and trace amounts of the B vitamins. Almonds are higher in calcium and in fiber than any other nut. Unblanched almonds contain nearly double the fiber than blanched and are very low in saturated fat. Almond milk is a milky drink made from ground almonds. Unlike animal milk, almond milk contains no cholesterol or lactose and can be used as a substitute for animal milk in many recipes. ½ cup whole almonds, soaked in water overnight 2 cups fresh water 2-3 seedless dates 71

74 After the almonds have soaked overnight, drain and discard soaking water. If desired, these almonds can be peeled. In a blender, blend almonds to form a smooth paste adding a little water if needed. Add the dates and blend again and finally add the rest of the fresh water. Strain the mixture to remove any almond particles that may be left. Add more water if needed to get the desired consistency. Once prepared, the milk should be refrigerated. It can be kept for up to 4 days. Serves 2 Basic Green Smoothie Green smoothies are great energizing way to start the morning and incorporate the goodness of greens with the sweetness of fruit. It s best to alternate between different kinds of greens - spinach, mint, coriander, celery greens, spring onion greens, pak choy, beetroot greens, etc. Bananas, mangoes, papaya, chickoo, grapes and other pulpy fruits make good smoothies. Mix about ⅓ or less greens and ⅔ fruit and a bit of water to make a great smoothie. Flavourings can be added as needed. Nut milks or coconut milk can also be added. Smoothies should not be strained. Here is one sample recipe. This is an easy and quick recipe to enable you to drink your fruit. I usually have ½ litre for breakfast every morning. 1 ripe banana 1 bunch of grapes or 2 chickoos (with skin) handful of greens ½ cup water 72

75 Place the green leaves in the blender with enough water to blend. Blend till smooth green soup. Add the bananas and other fruits. Add a couple of cubes of ice if needed. Enjoy! Serves 2 Zesty Green Smoothie ⅓ cup mint leaves 1 juice of ½ lime 2-3 frozen large bananas, slightly defrosted 1 tsp orange zest ½ tsp grated ginger 1 tbsp soaked raisins Place the mint leaves and lime juice in the blender. Add some of the bananas and blend to crush the mint leaves well. Add rest of the ingredients and blend well. Add water as needed. Pour into glasses and serve immediately. Serves 3-4 Chocolate Smoothie 2 ripe bananas handful of beet greens or spinach cocoa powder or cacao powder ½ cup water optional 1 tbsp peanut butter optional soaked dates or palm sugar for extra sweetness Make a green smoothie as above. Add cocoa powder as per your taste. I like it dark so tend to put extra. Add date or palm sugar if you require extra sweetness and add icecubes if you want it cold. Yummilicious! Serves 2 73

76 Pumpkin Spice Smoothie This smoothie is creamy and light. Not only will it add extra fiber to your day, but having a pumpkin in the morning will keep you fuller, longer. 1 cup almond milk ½ cup steamed and cooled pumpkin ½ banana 1 tbsp raisins or dates (preferably soaked) ½ tsp pure vanilla extract ½ tsp ground cinnamon ⅛ tsp ground ginger pinch ground nutmeg pinch ground cloves Papaya Smoothie with a Zing This is an unusual smoothie that is not very sweet and has surprising zing from a green chilly. 1 cup sliced papaya 1 cup juice from kinnow, orange or mausambi ½ green chilly optional 1 tbsp lemon juice Blend green chilly with the juice till smooth. Add the papaya and blend further. Squeeze some lemon juice. Serves 2 Place everything but whipped topping in the blender. Blend until smooth. Pour into a glass and place some coconut whipped cream on top. Sprinkle with cinnamon if you like. Serves 1 74

77 Caramel Apple Green Smoothie 1 cup almond milk 1 frozen apple 2 tbsp sunflower seeds or almond butter 2 cups spinach 2 soft or soaked dates, pitted ½ tsp pure vanilla extract ⅛ tsp ground cinnamon pinch salt 2 ice cubes Place in your blender in the order of the ingredients listed. Chickoo Almond Shake ½ glass frozen chickoo (sapota) slices ½ glass cold almond milk soaked dates if required optional dash of cinnamon powder or vanilla extract Blend all ingredients in a blender until smooth. Serve immediately. Serves 1 Then blend for 30 seconds or until smooth. Serves 2 75

78 Green Smoothie with Flaxseeds This classic green smoothie will give you 44% of your daily-recommended intake of calcium! 1 cup unsweetened almond milk 2 cups organic spinach 1 banana, frozen 2 tbsp ground flax seed 1 tbsp raw almond butter 3 ice cubes Place in your blender in the order of the ingredients listed. Then blend for 30 seconds or until smooth. Serves 1 Key Lime Pie Smoothie A variation of the plain smoothie, this has a creamy flavor from cashews. 2 cups ice 1 cup filtered water ½ cup raw chopped pitted dates ¼ cup raw cashews ¼ cup lemon flesh (1 whole small lemon) peeled and pips removed 1 medium banana (fresh or frozen) 5 tbsp freshly squeezed lemon juice 1 tsp vanilla extract ½ tsp freshly grated lemon zest pinch salt Blend all the ingredients together in this order Cashews and water, dates, lemon flesh, banana and the rest. Yummy, like a liquid dessert! Serves 4 76

79 Salad with Keffir Lime Dressing Raw Cashew Cheese Boursin and Vegetable Sticks Azuki Bean or Sprout Burgers HEALTHY SNACKS Peanut Curd Peanut Curd Buttermilk Pumpkin Coconut Soup Foxtail Millets Salad Tossed Leafy Greens with Tahini Kimchi Fermented Pickles Lentil Bread Mint & Coriander Chutney.. 36 Open Sandwiches with Lentil Bread, Chutney and Veggies37 ITALIAN INDULGENCE Minestrone Soup Tomato Bruschetta Wheat Free Lasagna Baked Aubergine in Sundried Tomato and Pesto Sauce Fresh Garden Green Salad with Rocket Lemony Carrot Salad with Dill THAI NO GRAIN Tom Yum Soup Pad Thai Salad with Millet Noodles Thai Layered Dip with Buckwheat Crackers Thai Lettuce Spring Rolls with Peanut Satay Cauliflower Rice Thai Green Curry QUICK PACKED MEALS Date Nut Seed Shake Chickpea Hummus Jowar, Oats, Ragi Crackers 47 Salad Nicoise Green Goddess Garlic Dressing Beetroot with Zing Zucchini Pasta with Red Pesto Millet Tabouleh Salad LOW ON GRAINS Carrot & Ginger Soup Broccoli Salad Eggless Egg Salad Cucumber Sesame Salad Steamed Pumpkin and Spinach with Tahini Dressing Shepherd s Pie with Raw Sour Cream Cheese GLUTEN & SOY FREE MEAL Millet Noodle Soup with Greens and Miso

80 Coleslaw Salad Bell Pepper, Corn & Avocado Salad with Mustard Dressing Baked Potato or Sweet Potato Wedges with Tomato Sauce / Chutney Home Made Tomato Sauce.. 57 Sprout and Carrot Lettuce Wraps Beetroot Ravioli with Cashew Cheese MEXICAN Bean Chili Chopped Salad with Chipotle Ranch Dressing Creamy Chipotle Ranch Dressing Salsa Verde Corn and Wheat Tortillas/ Soft Taco Refried Beans Guacamole Pico de Gallo Tomato Salsa Sour Cream Mexican Rice Tacos CHATPATA SALADS BLOWOUT Sprout Chat Grain Free Paapdi Chaat. 65 Indian Tossed Salad Caribbean Sweet Potato Salad Bhel Puri DESSERTS Date & Walnut Sweets Banana Ice-cream Date Squares (Raw) Carrot Halwa Coconut Pineapple Smoothie Ice Cream SMOOTHIES & BEVERAGES Almond Milk Thandai Basic Green Smoothie Zesty Green Smoothie Chocolate Smoothie Pumpkin Spice Smoothie Papaya Smoothie with a Zing Caramel Apple Green Smoothie Chickoo Almond Shake Green Smoothie with Flaxseeds Key Lime Pie Smoothie

81 4

82 DINNER MENU Daal Soup For the Daal 1 cup lentils of your choice yellow daal (split moong) or orange daal (masoor daal) or tur daal 1 tsp curry powder 2 tsp lemon juice ¼ - ½ tsp turmeric powder For tempering choose any 3-5 of the following 1 tsp cumin seeds 1 tsp mustard seeds ½ tsp asafetida 1 3 cloves 1 small stick cinnamon curry leaves red chilli powder/whole red chilli green chilies, chopped grated ginger tomatoes onion garnish fresh coriander Cook the lentils of your choice until they are well done and blend with a blender till its smooth in consistency. Heat a pot and temper with your choice of the following 1 tsp mustard seeds, 1tsp cumin seeds, 1 3 cloves, 1 small cinnamon sticks, curry leaves, a red chilli and asafetida. Add your choice of chopped onions, tomatoes and garlic and ginger and cook a little. Add the liquid lentils, salt to taste and ½ tsp turmeric powder. Bring to boil. Add lemon juice and garnish with coriander and serve hot, alone or with whole rice. Serves 4 6 Cabbage Salad with Tomatoes For the Salad 1 small cabbage thinly sliced 5

83 3 tomatoes cubed small 1 onion sliced thin ½ cup coriander chopped fine ¼ cup grated coconut For the Dressing ½ tsp mustard seeds pinch asafoetida 1 green chilly finely chopped 8-10 curry leaves salt to taste juice of ½ lime or to taste In a small heated saucepan, temper mustard seeds, chillies, curry leaves and asafoetida. Mix this with all the other ingredients of the salad. Serve. Tomato Onion Cucumber Salad green onions tomatoes cucumbers salt black pepper coriander leaves Cut green onions long. Cut tomatoes round slices. Cut cucumbers long. Add salt and pepper. Decorate. Add lemon juice. Shahi Paneer 1 tsp khus-khus (poppy seeds) 1 tsp watermelon seeds 1 cup beaten soy curd 1 onion grated ½ tsp garam masala ½ tsp red chilli powder (optional) salt to taste 1 tsp cashew butter mixed with water to a creamy consistency 250gm tofu 5 coriander leaves for decoration Soak khus-khus and watermelon seeds in water and grind it to a fine paste. Heat a pan and cook the grated onion until it is transparent. Add ground paste 6

84 and cook for 2 minutes. Gradually add the curd. Cook for 5-7 minutes till it turns golden brown and leaves oil. Add all the masala, cream and again cook for 2-3 minutes. Add tofu and 1 cup water and let it cook till the tofu softens and the gravy thickens. Add coriander leaves before serving. Serves 4-6 Palak Mushroom 2 cups of mushroom 4 cups of palak 1 small onion 1 small tomato 1 tsp crushed ginger 1 tsp crushed garlic green chillies to taste 2 tsp chopped green coriander 1 tsp jeera seeds salt to taste a pinch of turmeric powder 1 tsp red chilli powder 2 tsp coriander powder 1 tsp jeera powder 1 tsp garam masala powder 1 tsp kasoori methi powder 1 tsp cashew butter Wash mushrooms, rinse and drain. Add lemon juice to ensure white colour and steam. Cool and cut into quarters. Wash and cut palak and steam. Cool and puree in blender or roughly chop as per taste. Peel and chop onions. Heat a pan. Add jeera seeds and let them splutter/pop. Add crushed garlic and sauté till light brown. Add chopped onions, ginger and green chilli and sauté until onions turn light brown. Add powder masalas and sauté for 2 minutes. Add chopped tomatoes and sauté. 7

85 Add little water and simmer till tomatoes are cooked. Add prepared spinach and quartered mushrooms, and sauté. Check seasoning. Cream in the cashew butter and mix well. Serve hot. This will make it easy to move to the tawa (cast iron or nonstick pan). Cook and turn over and then inflate like you would a roti (chapatti). Serves 2-3 Serves 2-3 Whole Wheat Roti 1 cup of whole wheat flour 1 cup of warm water salt Take the fresh flour of the whole-wheat flour and mix with warm water, adding a bit of salt to make a firm dough. Make small balls and roll out into six inch round flat breads by hand or with a rolling pin using a generous amount of flour to prevent sticking or else pat out the roti on a piece of plastic. 8

86 EVERYDAY OIL- FREE COOKING Cucumber Salad with Peanuts and Coconut 4 unpeeled cucumbers chopped into tiny cubes ¼ cup grated coconut ¼ cup roasted crushed peanuts juice of 1 lime salt to taste green chillies, finely chopped chopped fresh coriander for garnishing Mix all the ingredients together. Adjust the salt, and lime juice to taste. Garnish with coriander and serve. Serves 8-10 Indian Carrot Salad 5 carrots washed and grated ½ tsp mustard seeds dash asafoetida 8-10 curry leaves ½ green chilly, split longitudinally and seeds removed ½ tsp salt juice of ½ a lime finely chopped coriander for garnishing grated coconut (optional) Heat the pan on a medium flame. When it is hot put in the mustard seeds. When they start to sputter lower the flame to the minimum and add the asafoetida and curry leaves and chilly. Turn off the flame within seconds. Add the carrots, salt, lime juice and coriander. Mix and serve. Serves 2-3 9

87 Dal "Makhani" This North Indian daal is a healthy mix of many lentils in a dark brown gravy. Enjoy this thick stew with steamed whole plain or flavoured rice, rotis or parathas. 1½ cups black grams ½ cup kidney beans 1 inch ginger 2-3 green chilli 1 tbsp cashew butter 3 finely chopped tomatoes 2 finely chopped onions 7-8 cloves garlic 1 tsp cumin seeds ½ tsp asafoetida salt to taste Thoroughly wash black grams, and kidney beans. Then soak it in water (2 glasses) for about 7-8 hours. Pressure cook for about 10 minutes (3-4 whistles). Then reduce the heat to 'medium' and cook for about 15 minutes. Make the ginger and garlic into a paste. Heat a pan and dry temper cumin seeds and asafetida in it. Add thinly sliced green chillies. Heat. Add ginger-garlic paste and finely chopped onions. Fry until golden brown adding water if the mixture dries. Add finely chopped tomatoes and salt. Cook until the mixture thickens into pulpy sauce (about 3 mins). Then add cooked grams and kidney beans to the mixture. Heat for 4-5 minutes. You can add a little water if you find it too thick. Mix in well the cashew butter and cook for 2 minutes. Dal Makhani is ready to serve. Decorate with chopped fresh coriander. Serves 4 10

88 Mixed Vegetable Poriyal (Beans, carrots, potatoes and peas) For the Vegetable ½ kg mixed vegetables finely chopped in cubes of 1 cm2 2 tbsp grated fresh coconut For the Tempering 1 tsp mustard seeds pinch hing ginger chilly paste to taste 1 red chilli 2-3 curry leaves salt to taste turmeric to taste Steam the mixed vegetables (beans, carrots, potatoes and peas) so that they are just done (not over cooked) and the colours are vibrant. In a heated pan add mustard seeds. When they splutter turn off the flame and add hing and then turmeric and dry roast. When the smell permeates add curry leaves and finally mix in the steamed vegetables, ginger chilly paste and fresh coconut. Serve hot. Serves 6-8 Variation Use only 1 vegetable or mixed veggies of your choice. They can also be grated instead of chopped. Onion Bhajia 4 medium onions sliced long and medium fine 4 heaped tbsp besan (chickpea) flour ¼ tsp salt ¼ tsp chilly powder ¼ tsp dhania powder ¼ tsp haldi powder ginger chilly paste to taste ajwain to taste or whole coriander seeds 11

89 Mix all the ingredients together and let stand for about 2 minutes. The onions will release water, which will help bind the ingredients. Place these on a baking tray in little blobs of about 1 tsp. (Depending on the type of tray, it may have to be greased slightly) and bake it in a preheated oven at 190 C till it begins to turn brown. Serves 4 Serve with Coconut Coriander Chutney or Green Chutney or Date Tamarind Chutney Coconut Coriander Chutney This super chutney is both filling and nutritious. It can be eaten as just a spread on bread or used as a sandwich spread with sliced cucumbers, tomatoes, boiled potatoes (and onions, capsicums, beetroot) as a filler. 1 bunch of coriander - washed and cut juice of ½ lemon ¼ tsp salt ½ cup ground coconut (optional - add ¼ tsp cumin seeds / a few mint leaves / ½ green chilly) Put everything in the grinder and grind till smooth. Serve and enjoy. Variations Instead of coriander leaves try curry leaves. Similar spreads can be done with other greens i.e. basil pesto (basil, cashews/peanuts/ pine nuts and garlic), parsley pesto, mint and coriander mixed etc. 12

90 Green Chutney A green mint and coriander flavored chutney, which is great for sandwich spreads. Mint adds freshness to this chutney. The addition of lemon juice enhances the flavors of mint and coriander and prevents discoloration of the greens. The chutney can be stored refrigerated for 3-4 days. 2 cups chopped mint leaves 1 cup chopped coriander 1 large onion, sliced juice of 1-2 lemons 4-6 green chillies salt to taste Combine all the ingredients and grind to a smooth paste in a blender using very little water. Refrigerate and use as required. Date & Tamarind Chutney This sweet and sour chutney blend spruces up almost all chaat recipes. This chutney can be stored refrigerated for up to 15 days and deep-frozen for more than 6 months. 2 cups dates (khajur), deseeded ⅛ - ½ cup tamarind (imli) paste 1 cup water 1 tsp chilli powder ¼ tsp of roasted cumin seeds a pinch asafoetida (hing) sea salt to taste Wash the dates place them in a saucepan. Add 1-cup water and cook for about 10 minutes at a low flame. Cool and put in a blender to make a paste. Add chilli powder, asafoetida, tamarind paste, roasted cumin, sea salt & blend it well. 13

91 This can be stored in the freezer and used as needed. When it is used, water should be added to make it into the right consistency. Whole Wheat Roti See Dinner Menu that you can cook it in more water later, the rice will remain hard. Make sure the rice is cooked according to your preference before turning down the heat. You may then add a bit of water at the time of reheating. Serves 3 1-cup servings. Whole Rice 1 cup whole rice 2½ cups water Wash the rice and soak in 2 cups water for 1 to 2 hours. The soaking is not necessary but helps to reduce the time of cooking and the rice will be nice and fluffy. Now cook the rice in a close thick bottom pot till the water evaporates. Serve hot Tip. If you turn off the heat before the rice is cooked, so 14

92 DAIRY ALTERNATIVES Peanut Milk Peanut milk works well to make peanut curds, which is good for chaas and curd rice and even raitas, but not so great alone. The tempering in the above dishes helps to hide the peanut taste, and it is the best milk to make curds for South Indian style buttermilk and curd-rice. ½ cup unroasted peanuts 1 cup water Wash and soak the peanuts for 2 hours in water. This should yield about ¾ - 1 cup soaked peanuts. Pour out the water and rinse. Put peanuts in a blender and blend till you get a smooth paste adding a little water only if necessary. The less water you add, the smoother the paste will be (this can be done in the same way urad is done for dosai paste). Then add 3 cups water to the paste and bring to boil, allowing it to boil up 2-3 times. This will yield a fluid a little thicker than cow's milk. If you like a smoother milk and curd, sieve the mixture. (It is also possible to make the curds without boiling the milk at all. Just take the raw milk, and heat to body temperature. It's a matter of taste and habit.) Yield - 3½ cups of milk. Rice Milk 4 cups water ½ cup uncooked brown rice or 1 cup cooked brown rice 1 vanilla bean or ½ tsp vanilla extract Cook rice, vanilla bean or extract and water until very soft. 15

93 Let it cool, remove vanilla bean (if using) and put the mixture into a blender or food processor. Blend until very smooth. Let it stand for at least 30 minutes and then pour the liquid on top into another container, being careful not to let the sediments in or strain it. Refrigerate. It can be kept for at least 48 hours. Serve cold. Peanut Curd ½ lt. peanut milk ½ tsp lime juice/2 tsp rejeuvalec or dairy curd / probiotic / vegan curds as a first starter Stir the "milk" and boil slowly on a low heat. Cool to room temperature. Set the curds using the chosen starter on the first occasion and thereafter the best starter is a spoonful of this curd. The starter can also be stored in the freezer for longer periods. Here is a tutorial 013/04/peanutgroundnut-mylkcurdsyogurt-howdo.html Makes ½ litre curd. Variation Peanut and Rice milk curds Regular and Thick Cashew Cream Cashew cream is a great substitute for cream and mawa, which is frequently used in North Indian cooking and Indian sweets. 2 cups whole raw cashews (not pieces, which are often dry), rinsed very well under cold water Put the cashews in a bowl and add cold water to cover them. 16

94 Cover the bowl and the refrigerate overnight. Drain the water and rinse the cashews under the cold water. Place in a blender with just a little bit of water to get a smooth cream. If doing small quantities, the grinder attachment for chutneys may work better. Add water after the mixture is smooth. Makes about 2¼ cups thick cream or 3½ cups regular cream. Peanut and Other Nut Butters 100gm peanuts Roast peanuts (if raw) on a slow flame till the skins crack. Do not let the seeds burn. Place them in the grinder up to a height of 1. Grind until it turns to butter. If it is not evenly crushed, stir and grind again. Variations You can use different nuts and seeds to make your own butters using the same method. Tip. Sunflower seeds, cashews, almonds, macadamia nuts etc. do not need roasting, e.g. cashew butter is good un-roasted. You can also mix different seed butters. Pumpkin Fenugreek Soup 3 cups steamed pumpkin puree 2 tsp fenugreek seeds (methi seeds) 1 red chilli salt optional - 1 onion chopped optional - ½ cup soy milk/coconut milk Soak the fenugreek seeds in some water for about an hour. 17

95 In a saucepan, add the chopped onions and red chilli and sauté with one teaspoon of water. Keep adding water and stirring in intervals will the onions are translucent. Add the fenugreek seeds and pumpkin puree and bring to a boil. Add salt and the soy or coconut milk if you like and serve hot. Serves 4 Tziziki This is a garlicky Greek Salad which is cool and refreshing. 4 medium cucumbers grated cups vegan yogurt 1 tsp minced garlic ½ tsp salt or to taste pepper to taste Mix the ingredients. Serve cold. Serves 4 6 Palak Tofu For the Tofu Paneer 1 16-ounce block, firm tofu ½ cup raw cashews 1 tablespoon grated fresh ginger or ginger paste 1 tablespoon lemon or lime juice 1 teaspoon garam masala salt, to taste For the Spinach 1 teaspoon ground cumin 1 teaspoon ground coriander ½ teaspoon chili powder or crushed red pepper ½ teaspoon turmeric (optional) 1 tablespoon grated fresh ginger 2 tomatoes, chopped salt, to taste ½ cup chopped onion 2 bunches fresh spinach, chopped roughly and boiled in about ½ cup water until tender, or 1 16-ounce bag frozen 18

96 spinach (approximately 4 cups steamed) ⅓ cup plain soy yogurt or other plant-based yogurt To prepare the tofu, place it in a flat colander (or plate) with a weight on top for at least half an hour, or preferably overnight, keeping it in the refrigerator. You can also use a tofu press. The idea is to drain out all the water to make it suitable to marinate. Cut tofu into cubes or roughly one-inch squares. While tofu is being pressed, you can prepare the cashew paste. Put the cashews in 1-cup water for about half an hour. Then drain cashews and place in a food processor, adding water until you get a paste consistency. In a bowl, mix together cashew paste, ginger, lemon or limejuice, garam masala, and salt, adding water to the paste if it s too thick. Aim for the marinade to be of the thickness of cream. Put the tofu cubes in the freshly-prepared paste in a baking pan and let it stand about 30 minutes to an hour, turning it a couple of times to make sure all the surfaces absorb the marinade. Bake the tofu for about 20 minutes at 300 F (150 C). While tofu is cooking, heat a large sauté pan and dry roast cumin, coriander, chili powder or crushed red pepper, and turmeric over low heat, otherwise the spices will burn. Add ginger and tomatoes with any liquid from the tomatoes. Cook mixture over medium heat until the juice from the tomatoes is almost evaporated and the tomatoes are cooked. Separately, in a large sauté pan add a little salt to the chopped onion and fry it in its own juice. Add steamed spinach. Add tomato and spice mixture and let the mixture simmer for a few minutes to absorb the water. Then add yogurt, mixing thoroughly. Add tofu cubes and cook until warmed thoroughly. 19

97 Beetroot, Spring Onion Salad with Sunflower Seeds and Lettuce For the salad 2 cups beetroots boiled and chopped in 1 cm cubes ⅓ cup spring onions chopped fine ½ cup sunflower seeds lettuce or salad greens for the bed Put the beetroot, spring onions and sunflower seeds in a bowl and add the dressing to it. Mix well and place on a bed of lettuce or salad greens Serves 2-4 Creamy Spinach and Veggie Casserole ½ cup raw cashews, soaked 2 bunches spinach, washed and sliced into one inch strips 1 2 cups of steamed veggies Lemon juice to taste salt and pepper to taste water 1 tbs cornflour (optional) 200gm button mushrooms, sliced (optional) For the Cashew Cream Add 2-3 tbs of water to the cashews to blend them into a smooth paste. While blending you may add 1 to 1½ tbs of cornflour to thicken the cream. To the smooth cashew cream add salt to taste and crushed pepper. 20

98 For the Casserole Steam the spinach and assorted veggies with a bit of salt and button mushrooms if they are being used. Place spinach, steamed veggies and mushrooms into a casserole and add the cashew cream. Cook for a few minutes till the cream has thickened and coated the spinach-corn mixture. Add the lemon juice just before serving. You can add some herbs too. Serves

99 NORTH INDIAN PLATE the bunch. Crush and add the garlic. Boil till this thickens and releases a fragrance. Serves 6 Tomato, Coriander, Garlic Soup 500gm tomatoes a bunch of fresh coriander leaves (dhania) 3 garlic pods salt and pepper to taste Steam the tomatoes till the skin breaks. This takes 10 mins. Cool and peel the tomatoes, as the skin is sometimes irritating in the mouth. If you don't mind then leave the skin on. You can also de-seed the tomatoes. Chop and blend till the right consistency for you - smooth or chunky. Add a ½ glass water in a pan and boil with the heavy stalks of coriander at the bottom of Carrot, Peanut & Raisin Salad 500gm juicy carrots, unpeeled and julienned into thin slivers. ½ cup raisins ½ cup roasted and coarsely chopped peanuts 2 tbsp chopped coriander 2 tbsp roasted sesame seeds Dressing ½ cup lime juice 2 cloves garlic crushed 1 tsp date paste 1 tsp whole cumin seeds, roasted and coarsely crushed salt and pepper to taste Soak the raisins in water till plump. 22

100 If in a hurry, soak for a few minutes in warm water. Mix all the ingredients of the dressing. Good to have this salad chilled. One variation is to julienne the carrots (cut into matchsticks like in Chinese cooking) and steam and chill them before mixing with the rest of the ingredients. Serves 6 Chickpea Masala Chaat 100gm cooked chickpeas 2 med onions finely chopped 4 tomatoes chopped 3-4 cucumbers finely chopped 2 steamed / boiled potatoes chopped 4 tbsp fresh chopped coriander ½ cup sprouts (optional) Dressing juice of 2-3 lemons 1 tbsp tamarind paste (optional) 1 tbsp date paste black salt ½ tsp cumin powder Whisk the dressing ingredients together. Toss with the salad and garnish with coriander. Serves 6-8 Dahi Vada 1 cup chauli or rongi (black eyed beans) soaked overnight ginger chilli paste salt to taste optional grated lauki Grind the soaked chauli in an idli stone grinder to make a smooth paste. Add ginger chilli paste, salt and lauki, shape and place in a steamer leaving space for them 23

101 to swell. They are ready when you put in a fork and it comes out clean. Pour peanut or soya yoghurt on top and serve with date tamarind chutney, garnished with fresh coriander, chilly powder, jeera powder and salt. Mixed Vegetable Korma ½ cup raw cashews nuts, soaked in about 1 cup of water for about half an hour, 3 cups chopped mixed vegetables (for example: carrots, potatoes, cauliflower, green beans)1 medium onion, chopped coarsely 2 garlic cloves 1 inch piece peeled ginger 1 or more green chilies, seeded (optional) 1 teaspoon turmeric 1 tablespoon garam masala 2 cardamom pods 2 medium tomatoes, chopped ½ cup plain soy yogurt salt, to taste (optional) 1 tbsp raisins 3 tablespoons finely chopped fresh cilantro, to garnish Take cashews soaked in water, drain, and set soaking water aside. Place cashews in a blender and grind them into a fairly smooth paste. Add a little water if needed to make cashews into a paste. Steam mixed vegetables until tender. Place onion, garlic, ginger, chilies and poppy seeds (if using) in a food processor. Process into a coarse paste or mince them. Add paste to nonstick, heavy steel or cast iron pan and sauté until the mixture becomes fragrant or until it just begins to brown a bit. Add the turmeric, garam masala and cardamom and stir. 24

102 Then add tomatoes and cook, stirring, until tomatoes break down, approximately 3 minutes. Add soy yogurt and stir, letting the paste cook for another 2-3 minutes. Add salt, if using. Add cooked vegetables, raisins, and cashew paste, mixing well. When the gravy comes to a boil, turn down the heat and simmer on a low flame for another 5 minutes for the flavors to incorporate. Garnish with cilantro. Serves 6 Stuffed Steamed Karela ½ kg karela 1 cup grated coconut ¼ cup chickpea flour (besan) 2 tsp cumin (jeera) powder ½ tsp red chilli powder 1 tsp jaggery 1 cup chopped coriander ½ tsp turmeric ½ tsp salt pinch of asafetida (heeng) pinch of mango powder (amchur) Mix all the ingredients except the karela to make the stuffing (the more you stuff the better). Place the stuffed karela in a steamer and steam till cooked. Serve hot. Serves

103 Beetroot Raita 4 cups peanut curd 1 cup grated beetroot ½ tsp roasted cumin powder chopped coriander leaves black salt to taste optional 1 tbsp of lime juice Whip the peanut curd in a blender to make it smooth and pouring consistency. Mix in all the remaining ingredient to make a pretty pink raita. Garnish with extra coriander on top. Add lime juice if you require a sour taste in the curd as peanut curd is not naturally sour. Punjabi Rajma 1 cup rajma 8 cup water (or more according to gravy consistency required) salt to taste 4 medium tomatoes or 200gm ½ inch ginger 1 tsp jeera powder ½ tsp garam masala ½ tsp red chilli powder 1 tsp coriander powder pinch of hing ½ tsp turmeric Soak 1-cup rajma for 1-2 hours. Add salt and 8 cups water and pressure cook on medium gas till the first whistle, then on slow fire for a further 25 mins. Puree the tomatoes and ginger into a paste. Dry roast by adding jeera first and then turmeric, coriander and red chilli powder for 1 min (take care to not burn). 26

104 Add the tomato ginger paste and a little salt and cook for 10 mins. Puree 1 ladle of boiled rajma into a paste to thicken the gravy. Now to the cooked tomato paste add the pureed as well as well as boiled rajma. Cook with open mouth on slow fire for 20 mins. Switch off the gas and garnish with fresh coriander and garam masala. Brown Fragrant Rice 1 cup dry brown basmati rice 2 cardamom pods salt to taste 1 whole clove (optional) 1 cinnamon stick (optional) Place rice in 2 cups water for 1 to 2 hours. The soaking is not necessary but helps to reduce the time of cooking and the rice will be nice and fluffy. In a medium saucepan, roast cardamom pods (and clove and cinnamon, if using) over low heat until you get an aroma. Add soaked rice with soaking water and a bit of salt to the pan. Cook over low heat until rice is tender. You may wish to cover the pot but then you have to keep an eye on it. You may need to add a bit of hot water if the rice is not well cooked when all the water is gone. Alternately you can cook this in a rice cooker. 27

105 CHEESE & MEAT ALTERNATIVES soup has thickened. Season generously with salt and pepper before serving. Serves 4 Mushroom Soup ¾ pound fresh mushrooms, sliced ½ small onion, diced 2 cloves garlic, minced 1 cup soy milk/coconut milk 3 cups vegetable broth/water 2 tbsp flour salt and pepper to taste In a large soup or stockpot, sauté the mushrooms, onion and garlic for 3-5 minutes till the onions are soft. Reduce heat to medium low and add the vegetable broth. Cover and allow it to simmer for at least 45 minutes. Add the flour, and soymilk or coconut milk, stirring well to combine. Allow to simmer another minutes or until Better Than Tuna Salad 1 cup boiled garbanzo beans (chickpeas) or 1 cup tinned chickpeas ¼ medium sized onion chopped 2 tbsp finely chopped capsicum red or green 2 tbsp finely chopped celery 5 6 tbsp vegan mayonnaise lemon juice to taste salt and pepper to taste parsley for garnish Press the garbanzo beans with fingers and add the other ingredients. Mix well. Garnish with parsely and serve. Serves

106 Mayonnaise ½ cup soaked cashews 2 tbsp onion chopped juice of ½ lime mustard to taste 1 small clove garlic salt to taste pepper to taste water (about ¼ cup) Blend the dressing ingredients except the water. Add water a little at a time to make a smooth paste like a mayonnaise. Serves 6 Salad with Keffir Lime Dressing For the Salad 2 carrots ¼ broccoli ½ zucchini 2-3 cucumbers 8-10 beans keffir lime (only to add flavour, thin long slices of half lime) boiled chick peas - small bowl yellow and red bell peppers - ½ each capsicum - ½ For the Dressing 5 10 cashews soaked for 4 hours and drained boiled chick peas 2-3 spoonful mustard sauce 1 spoon, lemon juice 1-2 lemons black pepper as per taste green chilli date Dice all the vegetables in chunky cubes. Lightly steam broccoli, carrots and beans. For Dressing In a blender, add soaked cashews, chickpeas, one green chilli, 1 date and make it into a fine paste by adding lemon juice and some amount of water. Add salt to taste. 29

107 Mix the mustard sauce and crush some black pepper with pepper mill. Mix all the ingredients together. Raw Cashew Cheese This cheese is easy to make and makes a wonderful spread. 1 cup soaked raw cashews ⅓ tsp salt Pour out the water from the cashews and place them in a blender. Make this into a smooth paste adding a little water. Now leave this to ferment in a glass or plastic container for hours depending on the room temperature until it begins to smell sour. Add salt. Mix well and serve. Refrigerate to store. This can keep for 10 days or more. Ideal for making cheesy sauces, dips and spreads, or even just directly on bread. It can even be used on baked dishes and will brown slightly when baked. Serves 4 6 Boursin and Vegetable Sticks 200gm tofu 200gm or 1 cup raw cashews soaked for at least 2 hours (4 6 hours or overnight is also good) 2 tsp salt 1 tsp garlic ground or minced fine 1 cup fresh herbs (basil, tarragon, parsley, dill, mint, spring onion greens or chives) 30

108 freshly ground pepper water as needed 1 tsp fresh lime juice Pour out the water from the cashews. Place the cashews in a grinder. Blend till you get a reasonably smooth paste adding up to ⅓ cup water if needed. Add the tofu and garlic and salt in the blender to make a thick but creamy spread. Remove from the blender into a bowl. Add finely minced fresh herbs and fresh pepper limejuice and stir together. Yeast flakes can be added for a cheesier taste if available but are not necessary. Serves 10 Azuki Bean or Sprout Burgers These are amazing versatile and healthy and can be made in a jiffy. 2 cups Azuki or other sprouts (you can use masoor sprouts. The sprouts are best with small roots) 2 carrots ½ small beetroot 2-3 small cloves garlic 1 tsp ginger chilly paste or to taste ½ tsp salt Put all the ingredients into a food processor and make a coarse mixture. Shape into patties of 2 inches by ½ inch and put in a steamer to cook. Once the patties are done, you will know this because they Bind well and come off the 31

109 steamer easily. Serve with chutneys, or as a burger inside a bun with veggies and condiments. Variations You can replace the masoor sprouts for moong sprouts, azuki bean sprouts or other sprouts of your choice. The roots should be small. Replace the veggies with sweet potatoes, potatoes, pumpkin or any grated fibrous vegetable Replace garlic with onion Replace the ginger chilly paste with herbs of your choice You can make burgers with different flavours to suit every palate and menu. 32

110 HEALTHY SNACKS Peanut Curd See page 16. Peanut Curd Buttermilk ½ cup peanut yoghurt 1 glass water 16 oz 3 4 curry leaves ¼ tbsp mustard seeds a pinch asafetida sea salt to taste Mix yoghurt, water and stir and blend well. Temper curry leaves, mustard seeds and asafetida in thick pan without oil and add to butter milk. Season with sea salt. Variations Buttermilk can be made with other plant-based curds such as peanut curds as well. The flavourings can vary according to your taste. For example roasted jeera powder ginger chilly paste mint and coriander roasted whole jeera and asafetida Serves 2 Pumpkin Coconut Soup 300gm fresh pumpkin 2 sticks lemongrass (smash to release the flavour) 4 kefir lime leaves 1 thai red chilly (remove the seeds if you don't want it too spicy) 1 onion chopped finely 1 inch thai ginger (galangal) 2 pods garlic ½ tsp coriander/dhania 33

111 powder ½ tsp cumin/jeera powder 1 cup coconut milk salt to taste ½ cup fresh basil leaves to garnish : Roast the pumpkin in the oven or steam it over boiling water and then puree it in a mixer with water, to make a smooth paste. In a pan, put the onion, garlic and ginger in a little water and cook it on a low heat to soften. Add the 3 or 4 lime leaves, the lemon grass and half a spoon each of the jeera and dhania powder. Now add the pumpkin puree and coconut milk. Add salt to taste. Puree all the contents into a soup (removing lemon grass). Garnish with some chopped up fresh basil. Foxtail Millets Salad 1 cup mixed millets 1 cup diced red/yellow pepper ¼ cup sliced spring onions lengthwise ¼ cup grated beet 2 tbsp chopped parsley/ coriander/coriander 1-2 tbsp pumpkin seeds 1-2 tbsp sliced olives or jalapeno peppers 2 tbsp wine vinaigrette or apple cider vinegar 1 tbsp raisins or ½ cup pomegranate seeds herb or regular salt and pepper to taste Soak mixed millets in double the amount of water for 20 mins. In a wok, cook mixed millets with all the soaking water covered on a medium flame for mins till no water is left. When done, add the raw chopped vegetables and raisins and mix. Garnish with chopped parsley and pumpkin seeds. 34

112 Tossed Leafy Greens with Tahini : 1 large bowl 3 kinds of fresh leafy green salads e.g. ice-berg, romaine, rucola 1 cup baby tomatoes 1 cup cucumber sliced and halved 2 tbsp tahini paste 2 cloves garlic ¼ tsp roasted cumin powder ¼ cup water salt to taste Wash and dry the greens Blend the ingredients from tahini to salt to form a dressing Toss the salad with the dressing Kimchi Fermented Pickles : 2 bowls chopped radishes into sticks or 1 head of cabbage with leaves separated 2 tbsp salt 10 cloves of garlic 1 onion roughly chopped 1 tsp jaggery 1 tsp kashmiri chilli powder Salt the radish or cabbage and keep aside for 2 hours Throw out the water and wash thoroughly Make a paste of remaining ingredients Slather this paste onto cabbage leaves or radish and store in jar, covered loosely for 2 days till bubbles are forming Transfer to fridge and enjoy as a pickled salad. 35

113 Lentil Bread 1 cup black gram (urad) split or tukda 1 cup green gram (mung) split or tukda Wash both the daals. Soak it for 4-5 hours. Discard the water and again wash the daals. Grind both daals separately. Mix the batter and add salt. Keep the batter in a warm place for 8 hours for fermentation. Steam the batter for 5-10 minutes. After the steamed bread cools down, slice it. Spread green chutney or peanut butter on it garnish it with cucumber, tomato, etc. I once made a mistake and used whole daals instead of split. It took nearly 25 minutes to steam it and the result was a bit dense but still tasty and much more fibre! Mint & Coriander Chutney This super chutney is full of green goodness. It can be eaten as just a spread on bread or used as a sandwich spread with sliced cucumbers, tomatoes, boiled potatoes (and onions, capsicums, beetroot) as a filler. 1 large bunch of coriander - washed and cut 1 onion peeled and quartered ½ raw mango ¼ tsp. salt 1 small bunch of mint. ¼ of coriander optional - ½ green chilli Put everything in the grinder and grind till smooth. Apply and enjoy. Serves

114 Open Sandwiches with Lentil Bread, Chutney and Veggies 3 KINDS A) vegan cheese 4 tbsp ginger one small piece pinch of salt pinch of black pepper powder 10 mint leaves 4 slices of whole wheat bread Mix all ingredients into a spread. Spread the vegan cheese spread on two bread slices and cut it into 9 pieces. Cover with tomato slices. Makes 1 sandwich. B) peanut butter green chutney 2 tbsp cucumber slices Apply one layer of butter and one layer of chutney on each slice of bread. Cover. Cut into nine pieces. Cover with cucumber slices. Makes 1 sandwich. C) cashew mayonnaise cabbage shredded 1 cup ginger, shredded long, one piece salt to taste coriander chopped 1 tbsp Mix all the ingredients. Cover both the slices of bread with this mixture. Cut into 9 pieces. Makes 1 sandwich. Cover with small slice of cabbage for decoration. 37

115 ITALIAN INDULGENCE Minestrone Soup 4 quartered tomatoes 1 stick chopped celery quarter cabbage 1 chopped onion 6 cloves garlic 1 diced carrot half diced zucchini enough water/vegetable stock to cover vegetables pinch of oregano, salt, tabasco Boil all vegetables together until tender. Add oregano, salt and tabasco. Garnish with parsley sprigs. Serves 4 Tomato Bruschetta 8 slices whole grain bread For Topping 4 chopped tomatoes 2 cloves garlic 10 fresh basil leaves 2 tbsp balsamic vinegar salt to taste For Garnish 4 black olives whole basil leaves Pesto Sauce Combine handful pine nuts, cashews and basil leaves and blend till smooth. Add a pinch of salt. Mix all veg ingredients and serve on toasted bread slices buttered with pesto. Garnish with black olive rings and whole basil leaves Serves 4 38

116 Wheat Free Lasagna 2 carrots thinly sliced length ways (steamed) 2 zucchini thinly sliced length ways 2 potatoes boiled and sliced thinly length ways nutritional yeast Tomato Sauce 4 tomatoes chopped 2 onions chopped 10 olives sliced 6 cloves garlic chopped oregano and salt to taste Dry fry the onion and garlic until the flavours come out. Cook all ingredients in pan and add enough water to make the sauce. Cashew Cream 250 gms cashew nuts 4 cloves garlic 1 tsp Mixed herbs pinch of crushed black pepper Blend all ingredients to creamy consistency. Layer the sliced vegetables, tomato sauce and cashew cream in a baking dish and bake in a moderate to hot oven for an hour. Top with nutritional yeast Serves 6 Baked Aubergine in Sundried Tomato and Pesto Sauce 2 round aubergine 100 gms sun dried tomatoes 2 cloves garlic 4 tbsp pesto sauce toasted almond flakes salt to taste 2 lemon juice 1 tbsp crushed chili 1 tsp currants few parsley sprigs sauce 39

117 Blend Sun dried tomato and currants with water salt and garlic to make a paste. Add lemon juice and crushed chili. Add enough water to make it pouring consistency. Slice the aubergine into rounds and grill them with a little pesto sauce to keep it moist. Once cooked, pour sauce over it and garnish with toasted almonds flakes and parsley. Serves 4 Fresh Garden Green Salad with Rocket for the Salad steamed carrots, beans, broccoli lettuce romaine and any other varieties rocket tomatoes cucumber black olives baby spinach chopped gherkins cherry tomatoes avocado for Dressing lemon juice mustard salt and pepper Above are some suggestions for this very attractive Garden Salad. Use whatever is available and pour the dressing over it just before serving. Dressing can also be made to taste. Lemony Carrot Salad with Dill 4 grated carrot 2 tbsp chopped spring onion 3 tbsp dill leaves 2 lemons juice 2 cloves chopped garlic salt to taste ¼ tsp pepper powder Combine the lemon juice, garlic, salt and pepper in a medium bowl. Add carrots, dill and spring onions toss well and serve. 40

118 THAI NO GRAIN Tom Yum Soup 1 tsp roughly chopped galangal 3 leaves of kaffir lime 1 stick of lemongrass 8 button mushrooms quartered 1 tomato cut lengthways into 8 slices ½ cup lime juice ½ tsp dried red chilli flakes 1 red chilli sliced into thin rounds 1 spring onion cut into 1 inch length 1 tbsp chopped coriander dash of soya sauce Roughly crush the lemongrass and kaffir lime leaves to allow the juices to come out. Boil in water the galangal, kaffir lime leaves, lemongrass and mushrooms. Add the tomatoes and spring onions. Cook for 1 minute and switch off the heat. Add the limejuice, chilli flakes, green chillies, salt, soya sauce. Garnish with a green chilli or chopped coriander before serving. Serves 4 Pad Thai Salad with Millet Noodles From Vegan Richa, customised for oil and sugar free. ½ cup soy sauce 2 tablespoons fresh lime juice 2 tablespoons tamarind liquid 2 dates paste 8 ounces gluten-free noodles 1 pound soft or firm tofu, drained, patted dry, and crumbled 1 tablespoon nutritional yeast 41

119 ½ teaspoon ground turmeric Salt to taste 4 ounces shiitake mushrooms, rinsed, patted dry, and cut into ½ inch slices 1 medium carrot, shredded 4 garlic cloves, minced 2 teaspoons Thai red chili paste ½ medium red bell pepper, cut into ½ inch slices 3 cups tightly packed fresh spinach 2 cups fresh bean sprouts ½ cup chopped roasted peanuts coriander leaves and lime wedges, to garnish In a small bowl, combine the soy, limejuice, tamarind, and date paste. Mix well and set aside. Cook the noodles in a large pot of boiling water until just al dente, about 3-5 minutes. Drain the noodles, and set aside. Heat a pan and stir in the tofu, nutritional yeast, and turmeric. Cook, stirring, until the tofu is dry, 7-10 minutes. Transfer the tofu to a bowl, season to taste with salt, and set aside. Heat a pan, and add the mushrooms and carrots and cook, stirring, until the mushrooms begin to brown, about 5 minutes. Stir in the garlic, chili paste, and bell pepper, and cook until the garlic is fragrant, about 30 seconds. Add the noodles, spinach, bean sprouts, peanuts, reserved sauce, and reserved tofu. Cook, stirring, until the noodles are tender but not overcooked, the sauce has been absorbed, and everything is heated through. Serve hot garnished with coriander and lime wedges. 42

120 Thai Layered Dip with Buckwheat Crackers From Vegan Richa, customised for oil and sugar free. 1 cup shredded carrots 1 cup peanut butter or almond butter sauce Recipe below salsa - 1 ripe tomato chopped, ½ cup finely chopped red onion, salt, pepper, red chilli and lime juice and mix 1 cup chopped coriander + mint 1 cup mung bean sprouts tossed with salt and pepper 1 tbsp sesame seeds a dash of lemon juice Peanut/Nut Butter Sauce ½ cup creamy peanut butter or almond butter 2 inch piece of fresh ginger, coarsely chopped 2 cloves of garlic 1 tbsp soya sauce 1 to 2 tbsp lemon juice 1-2 dates ¼ tsp chilli powder 3 tbsp or more water Make the nut butter sauce: Blend everything until smooth and creamy. Taste and adjust spice, tang and sweet. Add more water to blend to a dip consistency. Layer the carrots, nut butter sauce, salsa, loads of coriander and mint, sprouts, peanuts, lemon juice and a dash of salt and pepper. Warm in the oven for 5 to 10 minutes if needed (optional). Serve with chips or carrots, celery, cucumber, other vegetables. Thai Lettuce Spring Rolls with Peanut Satay ice-berg or romaine lettuce leaves washed 43

121 and separated 1 cup grated beetroot 1 cup grated carrots 2 tbsp peanut butter ½ tsp ginger 1 tbsp tamarind paste 1 date pitted ¼ tsp red chilli ¼ cup water salt to taste Blend peanut butter with salt to make the sauce. Place a lettuce leaf at bottom and fill in grated vegetables. Drizzle some sauce. Roll and hold with a toothpick. Cauliflower Rice 5 cups cauliflower florets 1 cup raw cashews 1 tsp sea salt 5 cups boiling water In a large bowl cover the cauliflower florets with the boiling water. Let sit for 3 minutes, then drain and set aside. In a food processor combine the cashews and sea salt. Pulse to achieve a fine meal. Add the cauliflower and pulse to create a rice-like texture. Do not over process. Thai Green Curry for the Paste 4 pods of garlic 1 tbsp kashmiri mirch or yellow chilli or 2 green chilies depending on whether you want to make red, yellow or green thai curry 1 tbsp of chopped rind of kaffir lime if available (in Bengali shops) 1 onion chopped into 4-6 pcs ½ inch piece of galangal (if available) 44

122 lemon grass 2-3 leaves (optional) salt to taste ½ tsp cumin powder ½ tsp turmeric If this feels too much, you can buy the ready made paste sold by Real Thai, but once you try this, you will love it! for the Curry 1 fresh coconut shredded and then blended with 1 glass of water to make milk which is sieved 1 cup chopped baby corn or carrots 1 cup chopped spring onions with greens 1-2 cups chopped red pepper 1 cup chopped beans or capsicum 1 cup chopped mushrooms 6-8 Kaffir Lime Leaves (This is the magical ingredient and it is critical to the taste of the Thai Curry) 1 cup chopped tofu (optional) ½ cup chopped brinjals (optional) Grind together the wet ingredients of the paste along with ½ cup of water in a small jar. Roast the cumin and turmeric powders in a medium hot kadhai for 1-2 mins. Pour the paste on top of the dry masalas in the kadhai and cook for 3-4 mins. Add the sieved coconut milk to the paste followed by the kaffir lime leaves and tofu (if using). Add the hardest vegetables first like beans and baby corn till cooked but crunchy (3-4 mins). Once the curry gives its first boil, add the mushrooms and red pepper and turn off the gas within 30 seconds. Cover and let it rest for mins before serving. Serves 6 45

123 QUICK PACKED MEALS Date Nut Seed Shake This is a great replacement for that morning glass of milk given to children. 1 tbsp of sesame seeds - raw, organic, unpolished 5 almonds 2-4 de-seeded dates 1 cardamom or a pinch of cinnamon/saffron for flavour In the small blender blend sesame seeds, almonds, and the flavouring together till it forms a powder. Then add the dates (de-seeded) and blend till pasty. Add a little bit of water if you desire to make it smoother. Remove the paste into a tall glass. Add water. Serves 1 glassful. Chickpea Hummus This is an awesome and filling dip to have in your fridge for when the urge to munch arises. 1 cup boiled chickpeas 1 tbsp fresh lime juice 1 clove garlic, crushed salt to taste jalapeno/olives/pepper (for flavour) Place the cooked chickpeas draining most of the water in a blender. (Keep the drained water aside for liquefying if required). Add the lemon juice and garlic. Grind to a smooth paste adding the chickpea water as required. Add olives/jalapeno/sundried tomatoes for flavor variations as per taste. Variations Pea Hummus Use steamed green peas instead of chickpeas. 46

124 Green Hummus Steamed green leaves instead of chickpeas. Jowar, Oats, Ragi Crackers 100gm jowar flour 100gm oats flour coconut/oat or rice milk for kneading ajwain grated ginger fresh or dry herbs like thyme, rosemary, parsley etc. sesame Seeds salt to taste Knead the jowar dough with coconut milk and add ajwain, salt and ginger. Knead the oats with coconut milk and add dry herbs, sesame seeds and salt. Roll out into chapatis and cut lengthwise into crackers shape. Bake on medium heat till crisp for mins. Serve with dips, chutneys, pates etc. Serves 8-10 Salad Nicoise Modified from the original by Isa Chandra Moskowitz - Appetite for Reduction. Salad Nicoise contains steamed potatoes, crisp green beans, and salty Nicoise olives dunked in a lush dressing. Traditionally it is served with tuna, which is replaced here with mashed chickpeas. Green Goddess Garlic Dressing is a perfect accompaniment, but you can also serve it with a more traditional balsamic vinaigrette if you prefer. Tiny red potatoes work best here, but if you can t find any, then chop up regular ones into 1-inch pieces. 47

125 1½ cups cooked chickpeas 2 tbsp capers ¼ kg small, whole red potatoes ¼ kg green beans, stems removed ½ small red onion, cut into thin strips ⅓ cup nicoise olives (kalamata olives work, too) 8 cups chopped red leaf lettuce 1 cup cherry tomatoes (orange ones if you can get them) fresh parsley and chopped chives about ¾ cup Green Goddess garlic dressing Prepare your steamer for the potatoes. Once it s ready, steam the potatoes for minutes; they should be pierced easily with a fork. Meanwhile, prepare an ice bath by filling a mixing bowl halfway with ice water. Add the green beans to the steamer and steam for 2 minutes, until the beans are bright green. Transfer the potatoes and green beans to the ice bath immediately. Let them cool while you prepare everything else. Place the chickpeas in a mixing bowl and use a small potato masher or fork to mash them. There should be no whole chickpeas left, but they shouldn t be completely smooth like hummus, either; you want some texture. Add the capers and 2 tbsp of the dressing. Mix well and set aside. To assemble, place the lettuce in wide bowls. In Salad Nicoise, usually all the components are kept together, instead of tossed. Place a handful each of potatoes and green beans in piles on the lettuce, along with a wedge of sliced onion and a handful of tomatoes. Place a scoop of the chickpea mixture in the center and top with the olives. Garnish with fresh herbs and serve with the dressing on the side. 48

126 Green Goddess Garlic Dressing Modified from the original by Isa Chandra Moskowitz - Appetite for Reduction. 2 to 3 average-sized garlic cloves ½ cup fresh chives ½ cup fresh parsley 2 tbsp tahini 2 tbsp nutritional yeast 1 tbsp miso ⅓ cup water 2 tbsp freshly squeezed lemon juice ½ tsp salt Pulse 2 cloves of garlic, chives and parsley in a food processor to chop everything up. Add the remaining ingredients and blend until smooth. Serve chilled. Beetroot with Zing 4 medium sized beetroots 2 tbsp onions, chopped fine 1 tbsp celery chopped fine 1 tbsp wholegrain mustard 1 cup peanut yogurt lightly whipped 1 small raw mango chopped fine (optional) salt to taste ½ tsp red chilli powder raw onion rings (optional) Boil the beets with the skins until tender. Cool completely and cut into 1" cubes. Mix the remaining ingredients into a bowl and. Add the beetroot and mix well. Serve at room temperature as in the fridge the yogurt will cake through. Can be served with raw onion rings. Serves 4 49

127 Zucchini Pasta with Red Pesto : 2 zucchini 3-4 red bell peppers 4-5 cloves of garlic handful of walnuts soaked or dry (optional) salt, pepper Sprilaze the zucchini into noodles. Roast the bell peppers whole over a flame till the skin is charred. When the peppers are cool, remove the skin. Blend the roasted peppers with garlic, and soaked walnuts. Add salt and pepper. Millet Tabouleh Salad : 1 cucumber 1 small onion 1 carrot 3 red tomatoes fresh parsley, coriander leaves and mint 1-2 garlic cloves salt, pepper, pinch of garam masala juice of 1 lime, freshly squeezed 2 tbsp black sesame 150gm (or 1.5 chai-cups) foxtail millet, whole grains (kangni / korra / navane / thinnai) 3 chai-cups water Cook the millet grains in times water, till firm to the bite. Do not overcook to avoid the grains becoming mushy. Chop up the vegetables finely, and mix everything together. Goes well with hummus. Tabouleh is a Mediterranean dish that is traditionally prepared with bulgur (broken wheat). Indian indigenous millets are a local alternative that tastes very similar and has a higher nutritive value than wheat. 50

128 LOW ON GRAINS Carrot & Ginger Soup 1 onion chopped 750gm carrots, peeled and diced 1 tsp fresh ginger, grated 2 tsp coriander seeds crushed 4 cups vegetable stock salt and pepper to taste fresh coriander or parsley to garnish ¼ cup coconut milk Sauté the onions in a hot pan for about 5 minutes until transparent. If they stick, add a little water. Add the carrots, ginger, and crushed coriander seeds and stir on medium heat for 5 minutes. Add the stock or water and bring to a boil. Cover and cook until the carrots are tender. Purée the soup in a blender and then strain through a sieve. Reheat the soup and season with salt and pepper, ladle into bowls, and place a spoonful of coconut cream on each bowl and garnish with coriander or parsley. Serve with bread. Serves 6-8 Broccoli Salad Lisa Pitman demonstrated this recipe during her Eating without Heating demos in India. For more on Lisa and her recipes see veganculinarycrusade.com 5 cups broccoli florets ½ cup sunflower seeds ¼ chopped red or sweet onion ½ cup raisins Dressing ½ cup cashews, soaked and drained 2 dates 1 tbsp. apple cider 51

129 vinegar ⅛ tsp. sea salt 6 tbsp. water In a large mixing bowl, toss together the broccoli, sunflower seeds, red onion and raisins. In a blender, combine the dressing ingredients and blend until smooth. Pour the dressing over the salad ingredients and toss to coat. Serves 4-6 Eggless Egg Salad 1 cup crumbled firm tofu ¼ medium sized onion chopped 2 tbsp finely chopped capsicum red or green 2 tbsp finely chopped celery 5-6 tbsp vegan mayonnaise lemon juice to taste salt and pepper to taste parsley for garnish optional Mix all the ingredients well. Garnish with parsely and serve. Cucumber Sesame Salad This easy-to-make salad is great when served alone or with chilled soba noodles. 4 cucumbers 2 tbsp sesame seeds, toasted 3 tbsp soy sauce 2 tsp rice vinegar 1 tsp date paste Cut the cucumber lengthwise into thick strips. Place them into a bowl and set aside. Place the soy sauce, rice vinegar, and date paste into a small container with a secure lid. 52

130 Put the lid on and shake to create the vinaigrette dressing. Pour the vinaigrette over the cucumber, toss to coat, cover, and marinate for 1 hour, stirring once or twice. Just before serving, sprinkle the toasted sesame seeds on top. Serves 6-8 Steamed Pumpkin and Spinach with Tahini Dressing red pumpkin chopped bunch of spinach leaves salt pepper Chop the red pumpkin into bite size pieces and steam. Blanch and steam the spinach. Pour the tahini dressing over the steamed pumpkin and spinach. Tahini Dressing ⅓ cup well stirred sesame butter ⅓ cup water ⅓ cup lemon juice ¾ tsp salt 1 date garlic to taste (1 clove) Blend together all ingredients till smooth. Variation Omit the salt and add soy sauce. This is a great dressing over salad greens. Shepherd s Pie with Raw Sour Cream Cheese 4 medium potatoes ½ cup soy milk ½ cup soy nuggets or soy mince 3 tbsp soy sauce 1 medium onion minced, 1 carrot grated small celery stalk finely chopped or grated 53

131 7 tomatoes, crushed salt and pepper, to taste ½ tsp thyme and rosemary ½ red capsicum, chopped finely ⅓ cup sour cream cheese (see Italian Meal) Boil the potatoes for 20 minutes, or until tender. Drain, (do not peel) mash and add the soymilk. Season with salt and pepper to get the consistency of mashed potatoes. Soak the nuggets or mince for min. Squeeze out all the water from them. Wash and squeeze again. If using nuggets, mince them in a food processor to make them into small flakes. If you are using soya flakes, all you need to do is soak, wash and squeeze out the water. In a medium pan, sauté the onion, the carrots and celery until the onion is translucent (10 minutes). Then add the crushed tomatoes and the ground soy nuggets and soya sauce and cook for about 10 minutes. Taste the mixture to see if the salt is right or adjust by adding soya sauce. Add herbs and cook a bit longer. Press the soya nugget mixture into a small pie pan about cm high (you need a 6 inch square pan). Top the crumble mixture with the potatoes, spreading to the edges and put the nut cheese on top. Bake in an oven for minutes, until the nut cheese gets brown and then sprinkle the chopped red capsicum over it as a garnish or you can sprinkle the capsicum over it after 10 minutes of baking and let it cook a bit. Serves 4 54

132 GLUTEN & SOY FREE MEAL Millet Noodle Soup with Greens and Miso 4 cloves grated garlic 1 small onion chopped fine 4 cups soup stock 1 pack gluten free noodles 1 head of bok choy shredded 6-7 leaves of kale or swiss chard shredded ¼ cup spring onion greens chopped ½ cup finely diced red pepper ¼ cup tofu finely cubed (optional) 1 tbsp brown rice miso salt to taste noodles for 3 minutes. Add the greens boil another 2 minutes till wilted. Add the red pepper and switch off the heat. Mix the miso in the bowl with a little warm water and pour the slightly cooled soup over it so as not to destroy the probiotics in miso. Coleslaw Salad : 1 cup shredded green cabbage 1 cup shredded carrots ½ cup shredded red cabbage 1 cup cashew mayonnaise Mix all the ingredients together. : Saute the garlic and onions till brown. Add the soup stock and boil the 55

133 Bell Pepper, Corn & Avocado Salad with Mustard Dressing 1 red bell pepper 1 ripe but firm avocado 1 steamed corn with kernels removed For the Dressing 2 tbsp cup balsamic vinegar 1 tbsp soy sauce 1 tbsp date paste 1 tsp mustard sauce Chop the avocado and red pepper into bite sized pieces. Whisk together all the ingredients of the dressing. Toss all the ingredients together. Serves 4 Baked Potato or Sweet Potato Wedges with Tomato Sauce / Chutney 4 sweet potatoes thoroughly washed and chopped into required wedge shape 4 tbsp coconut milk 1-2 tbsp dry mixed herbs like parsley, thyme, rosemary, cayenne, etc. salt to taste Steam the potatoes till 90% done. Whisk coconut milk with all herbs and salt. Toss to coat the wedges thoroughly. Bake at C for minutes. Then turn the slices over and bake for another 5-10 minutes. Enjoy with tomato sauce or green chutney. Serves 6 56

134 Home Made Tomato Sauce 1 kg tomatoes 1 onion (optional) 4-6 cloves of garlic (optional) 1 cup raisins soaked for 1 hour 1 tsp ginger powder 1 tsp black salt or rock salt ½ tsp garam masala 2 tsp natural vinegar Quarter the tomatoes and onions and peel the garlic cloves. In a covered saucepan add the above on low heat. Stir after 5 minutes till the tomatoes have released a lot of juice. Cook more now on high heat till the tomatoes are quite soft. This should take about 7-10 minutes. Switch off the heat and let the tomatoes cool. Blend and sieve to remove seeds and skin remnants. Put into a wok for cooking to further thicken this pulp for 4-5 minutes. Meanwhile make the date/raisin paste by blending them with minimal water. If the dates/raisins are hard then you can steam them with the tomatoes in the beginning step. Add the date/raisin paste to the boiling tomato pulp and cook further to reduce if necessary. Now add all the dry spices and cook another minute or till you have a thick consistency. Switch off the heat and cool. Add the vinegar and allow it to cool completely before bottling it. It can be stored in the fridge for almost a month (i.e. if it lasts that long). 57

135 Sprout and Carrot Lettuce Wraps ice-berg or romaine lettuce leaves washed and separated 1 cup grated carrots ½ cup sprouts 2 tbsp almond butter ½ tsp ginger 1 tbsp lime juice 1 date pitted ¼ cup water salt to taste Blend almond butter to salt to make the sauce. Place a lettuce leaf at bottom and fill in grated vegetables. Drizzle some sauce. Roll and hold with a toothpick. Beetroot Ravioli with Cashew Cheese 4 large beetroot boiled 1 cup cashew cheese 2 pods garlic 1 tbsp lime juice 3 tbsp finely chopped chives, 2 for mixing and 1 for garnish salt to taste Slice the beetroot thick enough to hold itself in shape. Mix all the remaining ingredients in cashew cheese. Place a dollop of cashew cheese on beet slice and spread evenly. Sprinkle some more chopped chives as garnish. 58

136 MEXICAN 3 Bean Chili ½ medium onion, chopped 2 bay leaves 1 tbsp ground cumin 2 tbsp dried oregano 1 tablespoon salt 2 stalks celery, chopped 2 green bell peppers, chopped 2 jalapeno peppers, chopped 3 cloves garlic, chopped 100gm chopped green chili peppers, jalapeno 750gm whole tomatoes, crushed 300gm veggie burger crumble (optional) ½ cup chili powder 1 tbsp ground black pepper 400gm kidney beans, cooked and drained 400gm garbanzo beans, cooked and drained 400gm black beans, cooked and drained 400gm whole kernel corn Heat a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic and green chili peppers. When vegetables are heated through, mix in the vegetarian burger crumbles (optional). Reduce heat to low, cover pot, and simmer 5 minutes. Mix the tomatoes into the pot. Season with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer for 45 minutes. Stir in the corn, and continue cooking 5 minutes Serves 8 59

137 Chopped Salad with Chipotle Ranch Dressing 2 cups mixed greens of chopped romaine and green and red lettuce 1 cucumber diced 1 red bell pepper seeded and diced 2 celery stalks diced 1 red onion peeled and diced 2 carrots diced creamy chipotle dressing 1 small head red cabbage 2 medium tomatoes cut into wedges parsley for garnish Toss the lettuce, cucumber, pepper, celery, onion and carrots with ¾ cup dressing to coat and hold the vegetables together. Place 2-3 red cabbage leaves on each salad plate and surround with tomato wedges. Scoop the chopped salad in the center and top with the parsley sprigs. Add more dressing over the salad if you like. Serves 4-6 Creamy Chipotle Ranch Dressing 225gm silken tofu ½ tsp nutritional yeast 2 tbs drained capers 1 tbs fresh lemon juice 1½ tsp brown rice syrup or dates 1 tbs apple cider vinegar 1 dried chipotle pepper or any hot chili pepper 2 tbs chopped onion 1 shallot peeled and minced ½ tsp sea salt ½ tsp chili powder ¼ tsp paprika 1 garlic clove minced Place all the ingredients in a blender and blend till smooth. 60

138 Taste and adjust the seasoning. Stays in the fridge for a week, serve chilled. Makes 2 cups Salsa Verde 6 tomatillos, substitute with green tomatoes juice of 1 lime ½ red onion finely chopped 2 jalapeno seeded and diced ½ bunch cilantro chopped 1 tsp sea salt Preheat the oven at 350 F. Place the tomatillos in a baking dish and bake for 30 minutes. Remove and cool. Transfer the tomatillos to a blender and add onion, peppers, cilantro, salt and lime juice. Blend just till chunky. Can stay in the refrigerator for up to 5 days. Corn and Wheat Tortillas/ Soft Taco 1½ cups finely ground corn ¾ cup whole wheat flour salt warm water Mix the ground corn and wholewheat flour and make a dough using warm water. Add a pinch of salt to taste. Roll out the dough to make thin flat round tortillas 4-5 inches in diameter. Roast on a flat iron griddle till light brown spots appear. Then steam the tortillas and serve. Makes 2 cups. 61

139 Refried Beans ½ kg pinto beans soaked and cooked 250 gms onions chopped ½ kg tomatoes chopped oregano salt Soak the pinto beans overnight for 8 hours. Then wash, drain and cook in a pressure cooker with salt till soft. Remove from the cooker. Heat a wok and sauté chopped onions, chopped tomatoes. Cover and cook till soft. Add the cooked pinto beans. Sprinkle with oregano and salt to taste. Take out a small portion of the beans and pulse or mash them, adding them back with the rest of the cooked beans. Guacamole 2 ripe avocados, halved and pitted 2 tbs fresh lemon juice ½ cup chopped red onion ¼ cup chopped red bell pepper 1½ tbs chopped jalapeno pepper ½ tsp sea salt ½ cup chopped cilantro Scoop the avocados and lemon juice into a large bowl and mash coarsely with a fork. Gently mix the onion, red pepper, jalapeno. Add salt and cilantro. Serve within an hour of making it. Makes 1½ cups. Makes 3 cups. 62

140 Pico de Gallo 6 large tomatoes, finely diced 1 small onion, finely diced 1 cup finely chopped cilantro 2 jalapenos, seeded and coarsely chopped 1 tsp sea salt Place all the ingredients in a bowl and mix well. Serve at room temperature or chill for 30 min to 6 hours before serving. Makes 4 cups. Tomato Salsa 5-6 tomatoes salt Roast the tomatoes on an open flame. When the tomatoes have a burnt skin remove and cool. Peel the burnt skin and roughly chop them into a bowl. Add salt and optionally add chopped jalapeno or chili powder. Makes 2 cups Sour Cream ½ cup cashews water lime juice salt and pepper Blend the cashews with just enough water to create a fluffy light cashew cream. Add limejuice, salt and pepper to taste. Makes ¾ cup. 63

141 Mexican Rice 1½ cups rice washed and soaked for ½ hour 3 cups boiling vegetable stock 1 large onion chopped 2 garlic cloves chopped 250gm peas, carrots and corn 1½ cups tomatoes, chopped salt, pepper, dried oregano Sauté chopped onions over medium heat. Add garlic and rice. Cook till the onions are limp and rice is opaque. Stir in the salt and pepper. Add the boiling hot vegetable stock. Bring to boil and cover and simmer for 20 mins until all the liquid is absorbed. Sprinkle dried oregano. Add 2-3 red chillies soaked and crushed with the tomatoes if you want the rice to be spicy. Serve hot. Serves 6 Tacos These Mexican corn and flour tortillas are folded around a filling like a plug or wad used to fill a hole. It is eaten as a finger food and served with refried beans along with refried beans guacamole pico de gallo tomato salsa salsa verde sour cream lettuce Add peas, carrots, corn and tomatoes. Cook over a low heat, stirring until the vegetables are heated. 64

142 CHATPATA SALADS BLOWOUT Sprout Chat This is a healthy salad and is always a great hit. 2 cups moong sprouts (sprouts made at home or small sprouts - not the long ones used in Chinese food) ½ cup chopped tomatoes ½ cup chopped onions ½ cup chopped boiled potatoes ½ cup chopped coriander juice of one lime turmeric black salt chaat masala grated ginger minced green chillies date and tamarind chutney Steam the moong sprouts with a little turmeric so that they are cooked but crunchy. Mix with the onions, tomatoes, potatoes, coriander, and lime juice. Mix in the black salt, date chutney, chaat masala, ginger and green chillies to taste. Serves 8-10 Grain Free Paapdi Chaat 250gm yam or sweet potatoes 2 medium potatoes 1 med tomato finely chopped 2 tbsp fresh coriander chopped dash of black pepper 1 lime juice salt to taste For Tamarind Chutney ½ cup tamarind paste 3-4 soaked or soft dates black salt to taste ½ tsp roasted cumin 65

143 seeds mint leaves, finely chopped For Coriander Chutney 100gm coriander leaves 5-6 spinach leaves 1 tbsp raw peanuts ¼ tsp green chilly ¼ tsp cumin seeds ½ lemon/lime 1 tbsp water salt to taste Chop the yam or potatoes into small pieces. Cut potatoes into two halves and steam the yam and potatoes together for minutes. Take one potato and mash with all the yam, pepper, coriander and salt to mix well. Peel and slice the other potato into thin round slices. Garnish with chopped tomatoes and the two chutneys. Tamarind Chutney If raw, soak tamarind and dates in hot water for 20 mins. Keep the water and remove the seeds from dates and tamarind. To this pulp add chopped mint and grind to a fine paste in blender. Pour this paste into a pan and mix in all the spices. If you like, you can cook this for 5 mins or use it raw. The consistency should be like honey. Coriander Chutney Mix all ingredients and grind in blender to a fine paste. Squeeze half a lemon juice in the paste and mix in. Serves 2-3 In a plate arrange the potato slices like paapdi and top with the mash. 66

144 Indian Tossed Salad 2 cucumbers chopped 1 onion chopped 3-4 tomatoes chopped 1 steamed potato chopped 1 tbsp grated coconut 2 tbsp roasted and roughly crushed peanuts 1-2 tbsp lime juice 1 tbsp coriander (optional) rock salt to taste Mix and toss to combine all the ingredients thoroughly. Serves 4 Caribbean Sweet Potato Salad ½ tsp ground cinnamon ½ tsp ground ginger ¼ tsp chili powder dash or two of nutmeg 1 tsp mixed herbs 2 small sweet potatoes, diced 1-2 dates paste with a little water lime juice salt and pepper to taste 1 red apple, chopped - optional Preheat the oven to 400 F. Line a tray with parchment paper and set aside. Mix the spices and herbs together. Mix the potatoes and apple (if using) with the spices so they are well coated. Use more if required. Put on baking tray and bake for mins till fork tender and crisp Before serving, squeeze limejuice on top and season lightly with salt and black pepper if required Serves 4 67

145 Bhel Puri 1 cup puffed brown rice ½ cup onions, chopped fine 4 tomatoes, chopped fine 2 small cucumbers, chopped fine 2 tbsp fresh coriander, chopped fine roasted peanuts, roughly crushed 1 tbsp lime juice or date & tamarind paste black salt to taste Toss all ingredients together and garnish with a little coriander and crushed peanuts Serves 4 68

146 DESSERTS Date & Walnut Sweets dates walnuts Cut open the date and stuff with a whole walnut and serve. Banana Ice-cream This is an unbelievably creamy ice cream and it is so easy! 4 (or more) ripe bananas cinnamon walnuts Place peeled halved bananas in a box in the freezer. After 2 days or later, take them out and put in the blender or food processor till you get a smooth creamy ice cream. Add some cinnamon and walnuts for an extra punch. Serve immediately as it is made. Variations Garnish with berries, raisins or chopped fruit of your choice. Add zest of ¼ orange and 1 Tbsp grated ginger for extra flavor. Serves 4 Date Squares (Raw) This recipe was demonstrated by Lisa Pitman during her Eating without Heating demos in India. For more on Lisa and her recipes see For Crust 2 cups cashews 1 cup raw oats 1 tsp of cinnamon 20 large dates, pitted For Filling 1½ cup dates, pitted juice of 1 large orange 69

147 (½ cup) zest of 1 large orange For Crust In a food processor, pulse the nuts and oats into a fine meal. Add the cinnamon and pulse to combine. Add the dates and pulse until well distributed and mixture begins to clump together. For Filling In a food processor, blend the filling ingredients until smooth. Press 2-3rds of the crust mixture into a 9-inch square pan lined with parchment paper. Spread the filling mixture evenly on top of the crust. Sprinkled the remaining crust mixture on top of the filling. Carrot Halwa 3 big carrots 2 tbsp cashew butter dates chopped a few pieces of roasted almonds cardamom raisins Grate and steam the carrots till they are well cooked. Add cashew butter, dates, raisins, and cardamom. Mix well and serve hot. Coconut Pineapple Smoothie Ice Cream 1 cup coconut water 1 banana, frozen for a thicker consistency 1½ cups frozen pineapple, roughly chopped into large chunks dash of ground ginger ½ teaspoon vanilla Layer ingredients into the blender and puree until smooth and creamy. With the blender turned off, use a spatula to scrape the sides as needed. Scoop into glasses or bowls and serve immediately. Enjoy! 70

148 SMOOTHIES & BEVERAGES We often consume unhealthy drinks when the urge to drink something sweet and cold arises. One serving of a processed beverage can contain 10 teaspoons of sugar, which is a deadly concoction of chemicals, completely empty of any nutrition. Fruit juices have very little natural juice and many preservatives, artificial colourings and flavours. The acid and sugar in soft drinks leaches out vital calcium from our bodies that no supplement can replace. We prefer to go directly to the source of the nutrients, the fruits, veggies, nuts and herbs themselves rather than depend on processed food manufacturers or pharmaceutical companies for their pills and supplements. Almond Milk Thandai Almonds are high in protein and, being a plant food, they contain no cholesterol. Almonds also have vitamin E, which is considered a powerful antioxidant with cancer-fighting qualities. They are also high in magnesium, phosphorus, potassium, iron, zinc, copper, manganese, and trace amounts of the B vitamins. Almonds are higher in calcium and in fiber than any other nut. Unblanched almonds contain nearly double the fiber than blanched and are very low in saturated fat. Almond milk is a milky drink made from ground almonds. Unlike animal milk, almond milk contains no cholesterol or lactose and can be used as a substitute for animal milk in many recipes. ½ cup whole almonds, soaked in water overnight 2 cups fresh water 2-3 seedless dates 71

149 After the almonds have soaked overnight, drain and discard soaking water. If desired, these almonds can be peeled. In a blender, blend almonds to form a smooth paste adding a little water if needed. Add the dates and blend again and finally add the rest of the fresh water. Strain the mixture to remove any almond particles that may be left. Add more water if needed to get the desired consistency. Once prepared, the milk should be refrigerated. It can be kept for up to 4 days. Serves 2 Basic Green Smoothie Green smoothies are great energizing way to start the morning and incorporate the goodness of greens with the sweetness of fruit. It s best to alternate between different kinds of greens - spinach, mint, coriander, celery greens, spring onion greens, pak choy, beetroot greens, etc. Bananas, mangoes, papaya, chickoo, grapes and other pulpy fruits make good smoothies. Mix about ⅓ or less greens and ⅔ fruit and a bit of water to make a great smoothie. Flavourings can be added as needed. Nut milks or coconut milk can also be added. Smoothies should not be strained. Here is one sample recipe. This is an easy and quick recipe to enable you to drink your fruit. I usually have ½ litre for breakfast every morning. 1 ripe banana 1 bunch of grapes or 2 chickoos (with skin) handful of greens ½ cup water 72

150 Place the green leaves in the blender with enough water to blend. Blend till smooth green soup. Add the bananas and other fruits. Add a couple of cubes of ice if needed. Enjoy! Serves 2 Zesty Green Smoothie ⅓ cup mint leaves 1 juice of ½ lime 2-3 frozen large bananas, slightly defrosted 1 tsp orange zest ½ tsp grated ginger 1 tbsp soaked raisins Place the mint leaves and lime juice in the blender. Add some of the bananas and blend to crush the mint leaves well. Add rest of the ingredients and blend well. Add water as needed. Pour into glasses and serve immediately. Serves 3-4 Chocolate Smoothie 2 ripe bananas handful of beet greens or spinach cocoa powder or cacao powder ½ cup water optional 1 tbsp peanut butter optional soaked dates or palm sugar for extra sweetness Make a green smoothie as above. Add cocoa powder as per your taste. I like it dark so tend to put extra. Add date or palm sugar if you require extra sweetness and add icecubes if you want it cold. Yummilicious! Serves 2 73

151 Pumpkin Spice Smoothie This smoothie is creamy and light. Not only will it add extra fiber to your day, but having a pumpkin in the morning will keep you fuller, longer. 1 cup almond milk ½ cup steamed and cooled pumpkin ½ banana 1 tbsp raisins or dates (preferably soaked) ½ tsp pure vanilla extract ½ tsp ground cinnamon ⅛ tsp ground ginger pinch ground nutmeg pinch ground cloves Papaya Smoothie with a Zing This is an unusual smoothie that is not very sweet and has surprising zing from a green chilly. 1 cup sliced papaya 1 cup juice from kinnow, orange or mausambi ½ green chilly optional 1 tbsp lemon juice Blend green chilly with the juice till smooth. Add the papaya and blend further. Squeeze some lemon juice. Serves 2 Place everything but whipped topping in the blender. Blend until smooth. Pour into a glass and place some coconut whipped cream on top. Sprinkle with cinnamon if you like. Serves 1 74

152 Caramel Apple Green Smoothie 1 cup almond milk 1 frozen apple 2 tbsp sunflower seeds or almond butter 2 cups spinach 2 soft or soaked dates, pitted ½ tsp pure vanilla extract ⅛ tsp ground cinnamon pinch salt 2 ice cubes Place in your blender in the order of the ingredients listed. Chickoo Almond Shake ½ glass frozen chickoo (sapota) slices ½ glass cold almond milk soaked dates if required optional dash of cinnamon powder or vanilla extract Blend all ingredients in a blender until smooth. Serve immediately. Serves 1 Then blend for 30 seconds or until smooth. Serves 2 75

153 Green Smoothie with Flaxseeds This classic green smoothie will give you 44% of your daily-recommended intake of calcium! 1 cup unsweetened almond milk 2 cups organic spinach 1 banana, frozen 2 tbsp ground flax seed 1 tbsp raw almond butter 3 ice cubes Place in your blender in the order of the ingredients listed. Then blend for 30 seconds or until smooth. Serves 1 Key Lime Pie Smoothie A variation of the plain smoothie, this has a creamy flavor from cashews. 2 cups ice 1 cup filtered water ½ cup raw chopped pitted dates ¼ cup raw cashews ¼ cup lemon flesh (1 whole small lemon) peeled and pips removed 1 medium banana (fresh or frozen) 5 tbsp freshly squeezed lemon juice 1 tsp vanilla extract ½ tsp freshly grated lemon zest pinch salt Blend all the ingredients together in this order Cashews and water, dates, lemon flesh, banana and the rest. Yummy, like a liquid dessert! Serves 4 76

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