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Commoner's Yogic Vegetarian and Vegan Diet
The Yogis consume Sattvic (benevolent) food in moderate quantities. The Sattvic cuisine includes recipes with less oil, few spices and without garlic nor onion. Yet they offer taste and flavor to senses and peace to gut. The Sattvic nutrition is savored in millions of Indian families and as offerings in temples. Fifty-six Sattvic recipes are presented for the food connoisseurs.Share Tweet LinkedIn Embed pszr.co/SlfhQ 316 views
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1. Focusing on whole foods from plant sources can reduce body weight, blood pressure and risk of heart disease, cancer and diabetes — and it can make your environmental impact more sustainable. (https://news.stanford.edu/report/2021/05/06/embracing-plant-based-diet/)
2. If plant based recipes include heavy amounts of fat, they may cause digestive problems. Saatvic recipes have low fat content and are easily digestible.
3. I am certified Yoga and Meditation practitioner and Healthy for Life Facilitator (an initiative of American Heart Association).
My Target Audience includes Fitness and Health Enthusiasts, Yoga and Meditation Prctitioners, and Vegan & Vegetarians
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Ginger Quinoa: Feast for the Fast
Sabudana (Sago) khichadi is an Indian dish made from soaked sabudana. Sabudana means sago/tapioca pearls. It is typically eaten on fasting days in parts of Western India such as Maharashtra, Karnataka, Uttar Pradesh, Madhya Pradesh, Rajasthan, and Gujarat. Sabudana being a starchy, the dish is high in carbohydrates and has high calorific value.
Therefore, the same dish is prepared using quinoa instead of sabudana.
Prep time: 30 minutes Servings: 3 cups
1 Tablespoon clarified butter
1 Teaspoon cumin seeds
1 Tablespoon grated ginger
1 green hot chili pepper (cut into small pieces)
1 cup quinoa (rinsed with water)
1 3/4 cups water
1 Teaspoon salt
1 Tablespoon peanut powder (optional) or
1 Tablespoon peanuts
Procedure: In a pan, heat 1 Tablespoon clarified butter and add 1 Teaspoon cumin seeds to it. When the seeds start sputtering, add 1 Tablespoon grated ginger and pieces of chili pepper. Roast the mixture for one minute in butter. Then add I cup rinsed quinoa and 1 3/4 cups of water. Let the quinoa cook for about 20 minutes on medium heat. At the end add 1 Teaspoon salt, and 1 Tablespoon peanut powder or 1 Tablespoon peanuts. Ginger quinoa is ready for serving.
Note: Oil can be used in place of butter; but butter gives a rich flavor. If there is allergy for nuts, raisins or cranberries can be used in place of peanuts.
Vegan Mashed Cauliflower
Mashed potato is a must item on the “Thanksgiving Plate”. Due to dietary restrictions some of my family members feel guilty enjoying it. Therefore, I replaced it with Mashed Cauliflower. I made a vegan variety by using vegetable oil instead of butter.
Prep time: 30 minutes Servings: 3 cups
1 medium size Cauliflower 1 cup water
1tbsp edible oil 1tsp mustard seeds
1tsp turmeric powder 1 tbsp green or red chili paste
2 tsp salt handful of coriander or basil
Procedure: In a steamer, steam cauliflower with 1 cup of water. Strain the water and mash the cauliflower in a blender. Heat oil in a pan and add mustard seeds. When the seeds start sputtering add turmeric powder and pour the blended cauliflower in the pan. Add green or red chili paste and handful of coriander or basil. Mix well and cook till most of the moisture evaporates. Add salt and mix. The vegan mashed cauliflower is ready.
Note: Flavor can be enhanced by adding other spices such as asafoetida.
Chutney (The Guacamole of India):
Prep time: 10 minutes Servings: 2 cups
2 cups fresh/dried cranberries
1 tbsp roasted carom seeds
2 tsp mineral salt
Procedure: Wash fresh/dried cranberries. Blend fresh/dried cranberries, carom seeds and mineral salt in a blender. Then add mineral salt. Cranberry chutney is ready. It tastes like Tamarind Date Chutney.
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