The Magic Of Eatng For Health

SHARAN helps prevent and reverse lifestyle diseases like obesity, diabetes, hypertension, PCOD, hypothyroid, aches and pains, autoimmune diseases, even cancers and weight loss through food alone. We achieve this through seminars, cooking classes, online programs, consultatons and individualised programs.

Today many people are overfed yet undernourished, leading to lifestyle diseases. Nutrients are the spare parts, which the body uses to heal. We put a huge emphasis on nutriton, and techniques of cooking to help you feed your family the most nutrient-dense food.

SHARAN advocates a basic fve-point plan for optmal health. Specifcally, we recommend:

1. Whole Foods like whole or unpolished (brown rice), whole , whole sweeteners like dates and raisins, and unpeeled and fruits, wherever possible. We recommend avoiding processed, refned foods – such as white rice, white four (maida), sugar, oil (including olive oil and coconut oil), fats, juice, jaggery.

2. Plant-based Foods, that are full of phytonutrients and help in healing. Eat plenty of fruits, vegetables, grains, beans and seeds. We recommend avoiding all animal products including milk in any form (tea, cofee, milk powder, , cheese, curds/yoghurt, butermilk, buter, ghee, etc.) But we do have excellent alternatves for all of these.

3. Organic Foods, grown the way nature designed rather than infused with chemicals and poisons.

4. Periodic testng of Vitamin B12 levels and supplementaton if required.

5. Periodic testng of Vitamin D levels and supplementaton if required.

1 We always recommend that the food be irresistbly delicious and eaten according to hunger. No countng calories and no starving!

This recipe book will show you the path and I hope that it will help you reach your highest health potental.

To learn more about SHARAN and how we can help you visit www.sharan-.org

Dr Nandita Shah Founder, SHARAN

“Let food be thy medicine and medicine be thy food.” - Hippocrates

2 INDEX

I. KITCHEN REPLACEMENT CHART 11 II. RECIPES 1. SMOOTHIES AND BEVERAGES A. SMOOTHIES Basic Green Smoothie 13 Zesty Green Smoothie 13 Caramel Apple Green Smoothie 14 B. OTHER SMOOTHIES Chocolate Smoothie 14 Papaya Smoothie with a Zing 14 Key Lime Pie Smoothie 14 Chikoo Almond Shake 15 Almond Milk Thandai 15 C. BEVERAGES Herbal Infusions 15 Masala Chai 16 Chocolate Chai Nut Milk (Raw) 16 Jal Jeera 16 2. DAIRY ALTERNATIVES Nut Milk or Seed Milk 17 Coconut Milk 17 Peanut Rice Milk Curd 17 Peanut Curd Butermilk 18 Tender Coconut Chaas (butermilk) 18 Peanut and Other Nut Buters 18 Coconut Buter (Ghee replacer) 21 Raw Cashew Cheese 21 Sour Cream 22 Boursin 22 Nut Free Cheese 22

3 Shreddable Cheese 22 Feta Cheese 23 Tofu Ricota 23 3. BREAKFAST Poha 24 Colourful Millet 24 Red Rice / Mau 25 Ragi Porridge 25 Instant Millet Dosa 26 Creamy Oatmeal Porridge with Sunfower Seeds 26 Chilla or Pudla or Pesaratu 27 (Savoury ) 27 Tofu / Scramble 28 ‘Omelete’ 28 Muesli 28 Tropical Breakfast Parfait 31 Avocado Breakfast Superbowl 31 4. SALADS A. DRESSING Cashew Mayonnaise 32 Nacho Cheese 32 Green Goddess Dressing 32 Chipotle Ranch Dressing 32 Tahini Dressing 33 Oriental Style Dressing 33 Cumin Yogurt Dressing 33 B. DIPS Cheesy Dip 33 Guacamole 34 Mexican Salsas 34 i. Salsa Verde 34 ii. Pico de Gallo 34 iii Tomato Salsa 35

4 Babaganoush 35 Hummus 35 No-Bean Hummus 36 C. SIDE SALADS Beetroot with Zing 36 Cucumber Summer Rolls with Ginger Almond Sauce 36 Bell Pepper, Corn and Avocado Salad with Mustard Dressing 37 Cabbage Rolls 37 Carrot, Peanut and Raisin Salad 37 Mixed Vegetable Salad with Coconut Mustard Dressing 38 Coleslaw 38 Lemony Carrot Salad with Dill 38 Mediterranean Eggplant Salad with Yogurt Dressing 41 Thai Letuce Spring Rolls with Peanut Satay 41 Tzatziki 41 Cucumber Sesame Salad 42 D. FERMENTED FOODS Carrot and Beetroot Kanji 42 Fermented Rice Porridge 42 Kimchi 43 Sauerkraut 43 E. INDIAN SALADS Cabbage Salad with Tomatoes 43 Cucumber Salad with Peanuts and Coconut 43 Kosumbri 44 Indian Carrot Salad 44 Indian Tossed Salad 45 45 F. MEAL REPLACER SALADS Millet Tabbouleh Salad 45 Pumpkin Mushroom with Cubed Cheese and Rocket 46 Rainbow Pad Thai 46

5 Rocket and Sweet Potato Salad 47 Salad Nicoise 47 Spicy Salad 48 Steamed Pumpkin and Spinach with Tahini Dressing 48 Sweet Potato and Broccoli with Cumin and Yogurt Dressing 49 Vietnamese Spring Rolls with Spicy Peanut Sauce 49 Beter than Tuna Salad 49 Broccoli Salad 50 Caribbean Sweet Potato Salad 50 Eggless Egg Salad 50 Salad with Kafr Lime Dressing 51 Warm Lentl Salad 51 Zucchini Pasta and Choice of 3 Sauces 51 Spicy Peanut Sause 52 Red Marinara Sauce 52 Green Pesto 52 5. SOUPS Vegetable Stock 53 Minestrone Soup 53 Tom Yum Soup 53 Carrot and Ginger Soup 54 Daal Soup 54 Mushroom Soup 55 Pumpkin Fenugreek Soup 55 Millet Noodles Soup with Greens and Miso 56 3 Bean Chili 56 Broccoli Soup 59 Fiery Papaya and Lemongrass Soup 59 6. HEALTHY SNACKS 3 Open Sandwiches 60 Adzuki Bean or Sprouts Burgers 60 Millets Oats Crackers 61 Thai Layered Dip 61 Tomato Bruscheta 62

6 Baked Falafel 62 Baked Potato/ Sweet Potato Wedges 63 Muthia 63 Dahi 63 64 Raw Banana Tikkis 64 7. Sprouts 65 Sweet Potato Chaat 65 Grain Free ‘Papdi’ Chaat 66 Healthy Bhel 66 8. CHUTNEYS Green Coconut 69 Date and Tamarind Chutney 69 Coriander and Mint Chutney 69 Tomato Ketchup 70 9. MAIN COURSE Mixed Vegetable 71 Bhindi Masala 71 Stufed Vegetables 71 Mixed Vegetable Makhanwala 72 Punjabi 72 Makhani 73 Shahi ‘Paneer’ 73 Palak Mushroom 74 Shahi ‘Chicken’ 74 75 Yam ‘Fish’ Curry 75 Chetnad Curry 76 Sambhar 76 and Stew 79 Thai Green Curry 80 Eggplant Parmesan 81

7 Shepherd’s Pie 82 Veggie Millet Bake 82 Burmese Khow Suey 83 Braised Cabbage 83 10. AND RICE Whole Wheat Rot 84 Whole Wheat Onion Stufed 84 Whole Wheat 84 Whole Wheat and Corn Tortllas 85 Jowar/Amaranth Rot 85 Fragrant Brown Rice 85 Mexican Rice 86 Caulifower ‘Rice’ 89 Millet 89 Safron Brown Rice with Vegetables & Soya Nuggets 90 11. DESSERTS Date Paste (Raw) 91 Date and Walnut Sweet 91 Banana Ice Cream 91 Coconut Milk and Fig Ice Cream 91 Tropical Fruit Crumble 92 Raw Carrot Halwa 92 Beetroot Halwa 92 Raw Chocolate Brownies 93 Chocolate Mousse 93 Besan Laddoo 93 Dutch Oat Cookies 94 Marzipan 94

8               KITCHEN REPLACEMENT CHART The following table lists common animal-based, refned, and processed foods/ ingredients and suggested replacements.

Food/ingredient Replacement optons Buter Almond buter, avocado, cashew buter, peanut buter, coconut buter and sesame buter (as a spread) Butermilk Butermilk made from plant-based curd/ yoghurt, tender coconut Canned and frozen food Fresh alternatves whenever possible Cheese Cheese made from plant-based sources such as nuts, seeds, vegetables, legumes and nutritonal yeast fakes Chocolate (milk) Cocoa powder or dark chocolate (without sugar) Cream Cashew or other nut buters mixed with water and ground Curd/yoghurt Curd/yoghurt made from plant-based milks such as soy, almond and peanut Eggs Many diferent optons, depending on the use Fried food Oil-free baked or roasted alternatves Ghee Nuts, seeds, and legumes such as cashews, coconut, peanuts, and sesame seeds Ice cream Plant-based milk or fruit ice creams with no sugar Khakra Oil-free ambil khakra Mayonnaise Oil-free cashew mayonnaise , tofu mayonnaise Meat and seafood Soy nuggets and fakes, tofu, beans, ready- made meat replacers, yam and raw jackfruit

11 Milk Plant-based milks including almond, cashew, coconut, corn, oat, peanut, rice, sesame, and soy Oil Nuts, seeds, and legumes such as cashews, coconut, peanuts, fax seeds and sesame seeds Paneer Tofu or “soy paneer” and tofu marinated in cashew cream Ready-made cereals Muesli made with whole fakes, nuts, and dried fruit and roasted whole-grain dalias such as wheat, barley, maize, millet, amaranth, and rolled oats (not quick-cooking) Salad dressing Oil-free salad dressings and chutneys Salt (iodized) Himalayan, rock, sea salt or black salt Sof drinks Water, lime juice with water, fruit smoothies, etc. Sugar, honey, and artfcial Dried fruits such as dates, raisins, fgs, apricots sweeteners and their pastes Tea and cofee Homemade herbal infusions from herbs and spices, ready-made herbal teas, and barley or soy cofee White four (maida) and and breads (e.g., chapats and rots) bread made from whole wheat (ata) or other whole grains like millet (e.g. jowar, bajra, and nachni/ ragi), brown rice, and spelt (most wheat breads in the market contain emulsifers and fat) White rice Whole (unpolished) rice such as brown or red rice

12 A. BREAKFAST SMOOTHIES Ingredients BASIC GREEN SMOOTHIE ● 2 ripe bananas or equivalent frozen bananas Green smoothies are a great energizing ● a large handful of greens way to start the morning on an empty ● ¼ cup water stomach and incorporate the goodness ● Dates/Raisins/Figs - to give of greens with the sweetness of fruit. more sweetness if you like To make a great green smoothie mix about ⅓ or less green leaves and ⅔ fruit Method (except melons or fbrous fruit such as Place the bananas and other fruits with citrus) and a bit of water. Flavorings very litle water and blend for a few can be added as needed (ginger, mint, seconds. Then add the greens and rest lemon zest). Smoothies should not be of the water (or ice-cubes) and blend tll strained. Never add vegetables (like it is a smooth green drink. Enjoy! cucumber, broccoli and zucchini), nuts or seeds. Variaton: Replace one banana with any other fruit like apple, pear, chikoo. It’s best to alternate between diferent kinds of greens on diferent days - Serves 1 spinach, mint, coriander, celery, spring onion greens, pak choy, beetroot ZESTY GREEN SMOOTHIE greens, basil, betel leaves etc. Bananas, Ingredients mangoes, papaya, chikoo, grapes, ● ⅓ cup mint leaves passionfruit and other pulpy fruits make ● juice of ½ lime good smoothies. ● 2 -3 frozen large bananas, My frst cooking class for SHARAN slightly defrosted was with Green Smoothies and was I ● 1 tsp orange zest nervous! So I went on a smoothie trip, ● ½ tsp grated ginger trying out combinatons and reading ● 1 tbsp soaked raisins about the health benefts, and in the process I fell in love with them! Did Method you know smoothies are great for your Place the mint leaves and skin, add enzymes to your body that lime juice in the blender. aid digeston, energise you and are full Add some of the bananas of nature’s goodness! My 4-year old and blend to crush the nephew calls it his dinosaur juice, as it mint leaves well. Add rest gives him so much strength!!- Reyna of the ingredients and Here is one basic recipe. blend well. Add water

13 as needed. Pour into glasses and serve PAPAYA SMOOTHIE WITH A ZING immediately. This is an unusual smoothie that is not Serves 3-4 very sweet and has surprising zing from a green chili. CARAMEL APPLE GREEN SMOOTHIE Ingredients Ingredients ● 1 cup sliced papaya ● 1 frozen apple ● 1 cup juice from kinnow, ● 2 cups spinach orange or sweet lime ● 2 sof or soaked dates pited ● ½ green chili ● ½ tsp pure vanilla extract ● 1 tbsp lemon juice (optonal) ● ⅛ tsp ground cinnamon ● pinch of salt Method ● 2 ice cubes Blend green chili with the juice tll smooth. Add the papaya and blend Method further. Squeeze some lemon juice. Place in your blender in the order of Serves 2 the ingredients listed. Then blend for 30 seconds or untl smooth. KEY LIME PIE SMOOTHIE Serves 2 Ingredients ● 2 cups ice B. OTHER SMOOTHIES ● 1 cup fltered water CHOCOLATE SMOOTHIE ● ½ cup raw chopped pitted dates Ingredients ● ¼ cup lemon flesh (1 whole ● 2 ripe bananas small lemon) peeled and pips ● handful of beet greens or removed spinach ● 1 medium banana (fresh or ● cocoa powder frozen) ● ½ cup water ● 5 tbsp freshly squeezed lemon ● 1- 2 soaked dates (optonal) juice ● 1 tsp vanilla extract Method ● ½ tsp freshly grated lemon zest Make a green smoothie as above, adding ● pinch of salt cocoa powder as per your taste. Add dates if you require extra sweetness and add ice- Method cubes if you want it cold. Yummilicious! Blend all the ingredients together in Serves 2 this order – water, dates, lemon fesh,

14 banana and the rest. Yummy, like a Strain the mixture to remove any almond liquid dessert! partcles that may be lef (optonal). Add Serves 2-3 more water if needed to get the desired consistency. CHIKOO ALMOND SHAKE Once prepared, the milk should be refrigerated. It can be kept for up to 24 Ingredients hours. ● ½ cup frozen chikoo slices Serves 4 glasses ● ½ glass cold almond milk ● soaked dates if required C. BEVERAGES ● dash of cinnamon powder or vanilla extract (optonal) HERBAL INFUSIONS Herbal Infusions or homemade green Method teas are a great alternatve to the regular Blend all ingredients in a blender untl milk based tea/cofee or commercially smooth. Serve immediately. packaged green tea sachets. They can be Serves 1 made with one or more herbs and spices like lemongrass/ tulsi/ mint/ cinnamon/ ALMOND MILK THANDAI pepper /ginger /cloves/ cardamom/ licorice etc. Here is a sample recipe. Ingredients Ingredients ● ½ cup whole almonds, soaked in water overnight ● mint leaves ● 2 cups fresh water ● grated ginger ● 2-3 seedless dates ● crushed whole pepper ● Thandai masala - ¼ tsp each of ● lemon grass elachi, cinnamon, fennel, black pepper Method Boil water. Take it of the stove and Method add the ingredients to be infused. Take Afer the almonds have soaked enough of each ingredient so that it overnight, drain and discard soaking lends its favor. The quantty of the water. In a blender, blend the soaked ingredients can vary according to taste. almonds along with the spices to form Cover and wait for 5 minutes. Strain and a smooth paste adding a litle water if serve. This concocton can be made in needed. Add the dates and blend again a large quantty and preserved in the and fnally add the rest of the fresh fridge for 3 or 4 days to have it handy water. when needed.

15 MASALA ‘CHAI’ ● ½ tsp vanilla extract ● 3 large dates Ingredients ● ¼ tsp ground cardamom ● 1 ½ cups water ● ½ tsp ground cinnamon ● ¾ cup soy milk ● ¼ tsp ginger ● 6-8 tbsp date paste ● 3 tbsp cacao powder ● 1 inch piece ginger ● a handful of mint leaves Method ● 1-2 blades lemongrass Blend untl smooth. FOR THE MASALA ● 4 cardamoms Serves 2 ● 1 ½ inch stck cinnamon ● 6-8 peppercorns JAL JEERA ● 4-5 cloves Ingredients ● ½ star anise ● 1 tbsp seedless tamarind – for a more pronounced sourness, Method for the masala you can add ½ tbsp more of tamarind. Grind all ingredients into a coarse ● 3/4 cup mint leaves/pudina leaves powder. ● 1/2 cup packed chopped cilantro (hara dhania) Method for Tea ● 1 or 1.5 tsp cumin seeds/jeera Mix the water, soymilk, chai masala and ● 1 tsp fennel seeds/saunf boil for 3 – 4 minutes. Add the date paste ● 1/2 tsp black pepper and fresh crushed ginger and boil for a ● 1/2 or 1 tsp amchur/dry mango minute. Now add the mint and lemon powder grass leaves and cover for 5 minutes. ● a pinch of asafoetda/hing Strain and serve. ● black salt or rock salt as Serves 2-3 required Method CHOCOLATE CHAI NUT MILK (RAW) Rinse the mint, cilantro leaves and This recipe was demonstrated by Lisa the tamarind ball. First blend all the Pitman during her Eatng without ingredients in ½ or ¾ cup water tll Heatng demos in India. For more smooth. Then strain through a strainer. on Lisa and her recipes see www. Add 3-4 cups of chilled water to the veganculinarycrusade.com strained mixture or as required. Keep in Ingredients the fridge or serve chilled jaljeera. ● 2 cups almond milk Serves 4

16 PLANT-BASED MILK Method You can make plant based milks from Grate a coconut and place in the grinder a variety of ingredients such as soya tll the grinder is ½ full. Add a ½ cup of beans, mature coconut, tender coconut, warm water and grind. Strain the mixture almonds, cashews, macadamia nuts, through a sieve with slightly large mesh. hazelnuts, peanuts, whole rice, oats, Squeeze the coconut well with a spoon pumpkin seeds, melon seeds, sunfower or with the hands to take out all the seeds, cucumber seeds and sesame milk. Save the fbre. Once all the milk seeds. is extracted, repeat the procedure with the fbre and a litle water to extract NUT MILK OR SEED MILK the remaining milk. Discard the fbre or utlise in cooking. Ingredients Yields 3 cups ● 1 cup unroasted nuts or seeds (almonds, cashews, any seeds) PEANUT RICE MILK CURD ● 4 cups water Peanuts lend creaminess to the milk but have a strong favor, which can be Method reduced by mixing in rice. Rice also Wash and soak the nuts/seeds for 8 helps to thicken the milk and curds. hours in water. Pour out the water and Ingredients rinse. Put nuts in a blender and blend ● 1 cup raw peanuts soaked for tll you get a smooth paste adding a 8 to 12 hours litle water only if necessary. The less ● ½ cup brown rice four water you add, the smoother the paste ● 4 cups water (800 ml. water) will be. Once you have a smooth paste, ● 5 – 6 chili tops / non-dairy curd add the remaining water and blend. 1-2 starter dates may be added to sweeten the nut milk. Method Yield - 5 cups of milk. Put peanuts in a blender and COCONUT MILK blend till you Ingredients get a smooth paste adding a ● 1 cup grated fresh mature little water at coconut (not drinking coconut) a time. Make ● 1 cup warm water rice milk by

17 mixing rice with water. Stir the plant-based yogurts. peanut milk and boil slowly on low The flavorings can vary according to heat. Once it starts to thicken, start your preference, for example roasted adding the rice milk slowly while cumin powder, ginger chili paste, stirring to prevent clumping. Let the mint and coriander, roasted whole milk fully boil and thicken. Cool to cumin and asafoetida. body temperature. Set the curd using Serves 2 the chili top as a starter the first time you make it by dipping them in the TENDER COCONUT CHAAS peanuts mixture, and keep some as a (BUTTERMILK) starter for the next batch. Ingredients The starter can also be stored in the freezer. ● cream from 1 tender coconut Note- If you want a thick set curd then ● 6 – 8 drops of lemon juice use 5 cups of water for making the milk ● 2 ½ cups water or if you prefer a bit runny curd use 6 ● 1 tsp chaas masala cups of water. Method Note: Chili tops provides the essental Remove the fesh of the coconut. Blend bacteria for setng the curd. into a thick cream with as litle water as possible. Add lemon juice, water and PEANUT CURD BUTTERMILK favorings according to your taste. Str Ingredients well. Serve chilled. ● ¼ cup peanuts or peanut-rice Serves 3 curd ● 1 glass water PEANUT AND OTHER NUT BUTTERS ● 3–4 curry leaves ● ½ green chili Ingredients ● ¼ tsp cumin powder • 100 gm peanuts ● sea salt or black salt to taste Method Method Roast peanuts (if raw) on a slow fame To the blender add yoghurt, water, tll the skins crack. Do not let the seeds curry leaves, green chili, cumin burn. powder and salt. Blend it well and Place them in the grinder up to a height sieve. of 1”. Grind untl it turns to buter. If it Variations is not evenly crushed, str and grind Buttermilk can be made with other again.

18

Variatons wonderful spread. You can use diferent nuts and seeds to Ingredients make your own buters using the same ● 1 cup raw cashews (soaked for method. 6 to 8 hours) Tip- Cashew buter is good un-roasted. ● ⅓ tsp unprocessed salt You can also mix diferent seed buters. ● ¼ cup water

COCONUT BUTTER (GHEE REPLACER) Method This is an excellent ghee replacer and Pour out the water from the cashews can be used in small quanttes to give and place them in a blender. Make this the aroma of ghee in food. into a smooth paste adding a litle water at the tme. Now leave this to ferment With two small kids in the house the in a glass container with the lid lightly family always insists on adding ghee placed on top for 8–24 hours depending to their food. This recipe comes to the on the room temperature untl it begins rescue at such tmes, not only is it very to smell sour. Add salt. Mix well and similar to ghee in taste, but the aroma serve. Refrigerate to store. and favor too are very close. Add it to sweets or savoury and food tastes This can be kept for 10 days or more. yumm- Madhura Ideal for making cheesy sauces, dips and spreads, or even just directly on bread. Ingredients It can even be used on baked dishes and will brown slightly when baked. ● 200 gm desiccated coconut Note - The fermentaton tme difers Method based on the room temperature and Place the desiccated coconut in the the climate of the place where you grinder tll the grinder jar is completely are. Please keep an eye on the cheese full. Grind untl it turns to buter, afer 8hrs. It should be placed in the scraping the sides at regular intervals to refrigerator afer it begins to smell make sure all of it gets blended. sour. Tip- Use good quality dessicated Variaton: Make favored cashew coconut to make buter. Always fll the cheese by adding chopped fresh herbs jar completely otherwise it won’t form or crushed red pepper or coarsely buter. crushed black pepper or caraway seeds etc. RAW CASHEW CHEESE Serves 8-10 This cheese is easy to make and makes a

21 SOUR CREAM tll you get a reasonably smooth paste adding up to ¼ cup water if needed. Ingredients ● 1 cup cashews or broken Add the tofu, garlic and salt in the cashews blender to make a thick but creamy ● juice of 1 lime spread. Remove from the blender ● ½ tsp salt into a bowl. Add fnely minced fresh herbs and fresh pepper, lime juice and Method str together. (Never put herbs in the food processor or you will have green Soak the cashews for 6 to 8 hours. Drain cheese!) the water and put the cashews in a blender. Blend, adding a bit of water tll Yeast fakes if available can be added for a thick creamy consistency is reached. a cheesier taste but are not necessary. Add lime juice and salt and blend again. Serves 10 Add more water if needed to get a thick but fowing consistency. It is ready to NUT FREE CHEESE serve. Ingredients Serves 4-6 ● 2 cups steamed diced BOURSIN unpeeled potato ● 1 cup steamed diced unpeeled Ingredients carrot ● 200 gm tofu ● ½ cup water ● 200 gm or 1 cup raw cashews ● 2 tsp salt (soaked for 6 to 8 hours) ● 1 tbsp lemon juice ● 1 cup fnely chopped fresh ● ½ cup nutritional yeast herbs (basil, tarragon, parsley, ● ¼ cup onion powder dill, mint, spring onion greens ● ¼ cup garlic powder or chives) ● ¼ tsp mustard powder ● 1 tbsp fresh lime juice Method ● 1 tsp garlic ground or minced Blend all into a smooth creamy paste. fne Store in fridge for up to one week. ● ½ tsp salt ● freshly ground pepper SHREDDABLE CHEESE ● water as needed Ingredients Method ● ½ cup raw cashew cheese Pour out the water from the cashews. ● ½ cup soaked cashews Place the cashews in a grinder. Blend ● 3 tbsp isabgol (psyllium husk)

22 ● 4-5 garlic cloves the refrigerator overnight or at least 8 ● 2-3 tbsp lemon juice hours by keeping on a sieve. ● ¼ cup water Preheat oven to 200°F. Line a cookie ● 1 ½ tsp rock salt sheet with parchment paper. Turn the ● a pinch of turmeric cheese with the crumbly side down onto the paper and shape it like a disc about Method ¾ inch thick. Bake for 40-50 minutes Place all the ingredients into the grinder untl top is frm and dry. Cool and chill. and blend into a thick smooth paste. Transfer to a glass bowl and keep in When ready to serve place cheese on a fridge. Afer 6-8 hours cut into long plate and sprinkle dry or fresh herbs on shreds of cheese. it. TOFU RICOTTA FETA CHEESE Ingredients Ingredients ● 1 package (250 gm) tofu ● 1 cup whole almonds ● 1 tsp minced garlic ● 2 tbsp fresh lemon juice ● 1/8 cup nutritonal yeast ● 1 clove garlic ● 1⁄4 tsp salt ● 1¼ tsp rock salt/ sea salt ● 1⁄4 tsp pepper ● ½ cup cold water ● ½ tbsp parsley fakes ● 1 tbsp fresh thyme leaves ● ½ tsp basil (optonal) ● ½ tsp oregano ● 1 tbsp fresh rosemary leaves ● 1/8 cup lemon juice (optonal) ● 1/8 cup soymilk

Method Method Place the almonds in a bowl of room Combine all of the above ingredients in temperature water. Allow to soak for 8 a food processor and process untl fairly hours. Discard the soaking water. Add smooth. Refrigerate and serve or use in some water and boil for 5-7 minutes. a recipe. When cool remove skin. Serves 2-4 In a powerful blender puree almonds, lemon juice, salt, and water untl very creamy. Place 3 layers of cheesecloth over a strainer and spoon the mixture into it. Bring up ends and te with an elastc rubber band. Allow to drain in

23 VEGETABLE POHA COLOURFUL MILLET UPMA A Maharashtrian household can never Ingredients be complete without a delicious plate of ● 1 cup barnyard millet poha. This recipe even without a drop of ● ½ cup grated unpeeled carrot oil is so tasty and the vegetables add the ● ¼ cup grated unpeeled healthy twist- Madhura beetroot ● ½ cup finely grated coconut Ingredients ● 1 tsp black mustard seeds ● 1 cup red rice poha ● 5-6 curry leaves ● 1 cup grated vegetables or ● ¼ cup roasted peanuts diced steamed vegetables ● salt, red chili powder to taste ● 1 tsp mustard seeds ● lemon juice to taste ● green chilies to taste ● ginger paste to taste (optonal) Method ● ¼ tsp turmeric Wash the millets and soak them for 6 ● salt to taste to 8 hours. Rinse with fresh water and ● 2 tbsp roasted peanuts cook in 1.5 to 2 tmes the quantty of ● 2 tbsp grated coconut water. ● 2 tbsp fresh coriander chopped Dry roast the mustard seeds and curry leaves in a wok. Method Put the poha in a big strainer and wash Once the millet has cooled down, mix it it. Let it sit for about 5 minutes tll the with the carrots, beetroot and coconut, grains become thicker. Meanwhile, put a salt, chili powder and lemon juice. pan on a low fame and add the mustard Season with the dry roasted mustard seeds. Once they start popping, add the and curry leaves. Mix the peanuts in green chilies, ginger and vegetables. last to retain the crunch. Serve with any Add salt and turmeric. Sprinkle some green chutney on the side. water if it’s too dry. Afer about three or OPTIONS four minutes, add the soaked poha and toss it around tll it is fully coated with Replace millet with vari, samak, brown the turmeric. Add in the peanuts and rice poha, or gluten free oats or millet take it of the stove. Garnish with grated coconut and coriander. Serves 4

24 . Other vegetables like french Tip beans, peas or corn can be used. or utapams can be made on a Serves 4-6 thick iron dosa tawa without any oil by rubbing it with a chopped potato or RED RICE IDLI / DOSA BATTER onion before pouring the bater. These prety pink and dosas are Variaton for Dosas surprisingly tasty, flling and healthy An equal volume or less of fnely grated being made of all whole ingredients. botle gourd (dudhi) or pumpkin can be Once you get hooked on these the white mixed with the bater along with ginger ones don’t appeal any more. chili paste to taste. This makes tasty, slightly thicker dosas which are a big hit Ingredients with children and a good way to feed ● 2 cups unpolished red rice them the vegetables they don’t care for. ● 1 cup whole (black) urad dal Serve with sambhar and coconut chutney. ● ½ cup cooked unpolished rice Serves 8-10 ● salt to taste RAGI PORRIDGE Method Separately soak the red rice and the Ingredients urad dal for 10 to 12 hours. Grind the ● 4 tbsp ragi four / nachni soaked rice and cooked rice without ● 1 cup cold water the water in the blender (or idli grinder) ● 2 tbsp date paste tll you get a slightly coarse (but almost ● 1 tsp ground ginger smooth) paste. Pour into a large bowl. ● ¼ cup fresh coconut cream Grind the soaked urad dal without the water in the blender tll very smooth Method and mix with the rice paste. Allow Mix the ragi and water tll there are no this mixture to ferment for 8-12 hours lumps and cook for about 5 minutes on depending on the room temperature. In a medium fame tll the ragi is cooked. summer days 8 hours is sufcient, but Str briskly all the while because ragi on cooler days it takes longer. You can four tends to form lumps. Add date smell it to tell whether it is ready or not. paste and ginger and turn of the fame. It should have a slightly sour, fermented Top with coconut cream and serve. smell. Add salt to taste. Pour into an idli Variatons steamer to make idlis. Add water so that it is of the consistency of dosa bater Replace ragi with cracked wheat. (somewhat similar to pancake bater) to Replace ginger with cinnamon and make dosas or utapams. cardamom.

25 Replace coconut milk with soy, nut or Variaton rice milk. Any other millet four can be used instead A mix of diferent millet fours can be of ragi/ fnger millet. roasted and made into a porridge too. Serves 4 Serves 1 CREAMY OATMEAL PORRIDGE WITH INSTANT MILLET DOSA SUNFLOWER SEEDS Ingredients This vegan porridge is creamy, tasty and very satsfying. Rolled oats or steel ● ½ cup ragi four cut oats are best because they are ● ¼ cup onion fnely chopped whole. White oats or quick cooking oats ● 1 green chili fnely chopped are not whole, so best avoided. ● salt to taste Ingredients Method ● 1 cup water Mix ragi four with enough hot water ● 5 tbsp rolled oats or steel cut untl there are no lumps. Then add oats onions, green chilies, coriander leaves, ● 1 ½ tbsp date paste curry leaves and salt needed. The bater ● 1 tsp sesame buter should be thin. ● 1 tbsp sunfower seeds Heat dosa tawa, pour the bater from the outer corners of the tawa and fll the Method inside of the tawa. You cannot spread Mix the water and oatmeal in a pot this bater like a normal dosa. and cook over a medium fame strring constantly tll the porridge is ready. Once It will take tme to cook dosa, so have the oats are cooked str in the date paste patence. Keep the fame medium to and sesame buter. Roast sunfower seeds high. separately and sprinkle them on top. Serve. Once cooked fip it over to the other side Variatons and let the other side get cooked. Replace sunfower seeds with almonds Remove from tawa and serve hot with or nut mix or dried fruit mix. chutney or sambhar. This dosa will taste good only if taken hot from the tawa. Replace sesame buter with soya milk Those who have difculty in preparing this or other nut buters. style of ragi dosa can prepare like regular Replace oats with cracked wheat or ragi dosas. Add less water and make small four and add some fresh, gratedginger. regular dosas. Serves 1

26 CHILLA OR PUDLA OR ● ¼ cup finely chopped coriander leaves Ingredients ● green chilies, fnely chopped ● 1 cup whole moong (or as per taste other lentl or bean), soaked ● ¼ cup peanut rice milk curd overnight ● ½ tsp turmeric ● ½ - ¼ tsp ginger chili paste ● 2 cloves garlic fnely minced ● salt to taste ● salt as taste

Method Method Grind soaked moong or other lentl to Mix all the fours and roast them in a a fne paste. Add ginger chili paste and heated pan tll they are fragrant. Add salt to taste. Make as dosa as there is no the rest of the ingredients and knead need for fermentaton. a stf dough using litle water at a tme. Divide the dough into 15, 2-inch Variatons diameter balls. Using the palm of your Mix grated vegetables in the bater hands faten each ball, dust the surface Make with the same bater. of the ball with whole jowar four and Stuf the chillas with cooked or grated faten into a 4 to 6 inch diameter circle. vegetables like peas, french beans, You can make them thick or thin, it is carrots, beetroot, broccoli, potatoes or purely your preference. corn. Pre-heat an iron skillet on high heat; Serves 2-3 place the rolled dough on the skillet; afer about a few seconds you will THALIPEETH (SAVOURY PANCAKE) notce that smalls bubbles start rising Protein always seems to be a big on the dough. Turn the heat to medium; concern when you are plant based. My fip the rolled dough over and roast the husband is heavily into gymming and thalipeeth tll it is completely cooked. loves this dish as it provides the high Serve hot with mint chutney or peanut quality protein that he is looking for- curd. Madhura Variaton Ingredients You can add grated pumpkin, cucumber, ● 150 gm jowar four cabbage or any vegetable of preference. ● 50 gm four Instead of jowar four you can use whole ● 50 gm moong four wheat four, ragi four etc ● 50 gm brown chana four Serves 5 ● ½ cup finely chopped onion

27 TOFU AKURI / SCRAMBLE ● ¼ tsp red chili powder ● ½ tsp finely chopped green Ingredients chilies ● 300 gm frm tofu ● 1 medium onion fnely Method chopped ● 2 tomatoes fnely chopped Sieve the flour. Mix the water into ● ¼ tsp turmeric it slowly and well so that there ● ½ tsp salt are no lumps. Mix the rest of the ● chopped green chilies to taste ingredients. ● chopped fresh coriander for Heat an iron tawa on medium flame garnishing and spread a thick layer on it. As soon as the bubbles appear, cover it Method up and cook till it looks dry. Now turn Drain the tofu and crumble it. Sauté the it and cook for a few minutes on the onions and add tomatoes in a sauté pan other side. Serve hot with ketchup or on medium heat, for about 2 minutes. mint chutney. Add the remaining ingredients except Serves 4 the garnish and cook. Garnish with coriander and serve warm. MUESLI Variatons Ingredients Add mushrooms, chopped zucchini, bell ● 1 ½ cups wheat fakes peppers or vegetables of your choice. ● ¾ cup oats Replace coriander garnish with parsley ● ½ cup barley flakes for a more western favor. ● ⅓ cup sunfower seeds Serves 2 ● ⅓ cup pumpkin seeds ● ⅓ cup watermelon seeds OMELETTE ● ⅓ cup chopped dates ● ⅓ cup black raisins or fgs Ingredients ● ⅓ cup chopped pistachios ● 1 cup besan (chickpea four) ● ⅓ cup chopped almonds ● ¾ cup water ● 2 -3 tbsp date paste ● ½ cup finely chopped ● 1 ½ tsp lemon juice or 100 ml tomatoes orange juice ● ⅔ cup fnely chopped onions ● ½ tsp cinnamon powder ● ¾ cup finely chopped coriander Method ● ½ to ¾ tsp black salt Mix all dry ingredients. Mix the juice

28

and dates paste seperately. Add to smooth. Remove and set aside. dry mixture and mix well. Bake at 125 Rinse the food processor and in the degrees for 25 – 30 minutes. Store in an clean food processor blend the two airtght container. frozen bananas until a soft-serve ice Serve dry as a snack or with soy milk or cream texture is achieved. Divide half nut milk or coconut milk. of each component between two large Servings as per requirements. or four small glasses, adding one layer at a time. Repeat the layers to use TROPICAL BREAKFAST PARFAIT (RAW) up the remaining components. Place the banana layer first and then the This recipe was demonstrated by papaya layer as bananas on the top Lisa Pitman during her “Eatng will darken. without heatng” demos in India. For more on Lisa and her recipes see Makes 2 large or 4 small servings. www.veganculinarycrusade.com AVOCADO BREAKFAST SUPERBOWL Ingredients Ingredients ● 4 large dates, pited ● 1 tbsp of zest and juice from 1 ● ½ avocado orange ● ½ red banana or any banana ● ¼ cup raw almonds ● 4-5 ripe red strawberries ● ¼ cup rolled oats (replace with any other berry, ● 2 tbsp dried apricot mango or seasonal fruit of ● 1 cup fresh papaya your choice) ● 2 bananas, peeled and frozen ● 2 dates (if you like it sweeter) ● 2 pinches of sea salt or 1 banana, raw cacao and 2 dates Method ● a few spoonful of frozen strawberries, fgs, raisins, and Add to the food processor, two dates and any other berries. the orange zest. Pulse to fnely chop the ● few broken nuts and seeds. dates. Add the almonds, oats, apricots and a pinch of salt. Pulse to create a Method granola-like texture. Remove and set aside. Blend the frst four ingredients without any water to form yogurt like Rinse the food processor and in the clean consistency. Transfer into a cereal bowl. food processor combine the papaya, Top with spoonful of frozen berries, nuts orange juice, the remaining two dates and seeds. Enjoy. and a pinch of salt. Blend untl completely Serves 1 -2

31 A. DRESSINGS dollops of it on a bed of fnely shredded vegetables. CASHEW MAYONNAISE Makes 2 cups Ingredients GREEN GODDESS DRESSING ● ½ cup cashews (soaked for 6-8 hours) Ingredients ● 2 tbsp chopped onion ● 2 to 3 average-size garlic cloves ● juice of ½ lime ● ½ cup fresh chives ● ¼ tsp mustard powder ● ½ cup fresh parsley ● 1 small clove garlic ● 2 tbsp tahini ● salt to taste ● 2 tbsp nutritonal yeast ● pepper to taste ● 1 tbsp miso ● water (about ¼ cup) ● ⅓ cup water ● 2 tbsp freshly squeezed lemon Method juice Blend the dressing ingredients except ● ½ tsp salt the water. Add water a litle at a tme to make a smooth paste like a mayonnaise. Method Makes 1 cup Pulse 2 cloves of garlic, the chives, and the parsley in a food processor, just to NACHO CHEESE chop everything up. Add the remaining ingredients and blend untl very smooth. Ingredients Chill untl ready to serve. ● 1 cup unpeeled diced potatoes Makes ¾ cup ● ½ cup unpeeled diced carrots ● ⅓ cup almond milk CHIPOTLE RANCH DRESSING ● 1 small onion chopped Ingredients ● 6-7 cloves garlic ● 225 gm silken tofu ● 1 tsp chili fakes ● ½ tsp nutritional yeast ● 2 tbsp lemon juice ● 2 tbsp drained capers/chopped ● salt to taste olives

Method Steam potatoes and carrots. Put all the ingredients in the grinder and grind into a smooth paste. This cheese can be served as a dip with vegetable stcks or corn crackers or you could put

32 ● 1 tbsp fresh lemon juice ORIENTAL STYLE DRESSING ● 2 dates Ingredients ● 1 tbsp apple cider vinegar ● 1 dried chipotle pepper or any ● 1 tbsp fresh ginger, grated hot chili pepper ● 1 tbsp fresh garlic, grated ● 2 tbsp chopped onion ● green chilies, fnely chopped ● 1 shallot, peeled and minced (optonal) ● ½ tsp sea salt ● ¼ cup soy sauce ● ½ tsp chili powder ● 3 tbsp lemon juice ● ¼ tsp paprika ● 1 garlic clove minced Method Mix all the ingredients and drizzle over a Method salad to make a delicious dressing. Place all the ingredients in a blender and Makes ½ cup blend tll smooth. CUMIN YOGURT DRESSING Taste and adjust the seasoning. Serve chilled. Stays in the fridge for a week. Ingredients Makes 2 cups ● ½ cup peanut yogurt ● ½ tsp ground coriander TAHINI DRESSING ● 1 tsp ground cumin ● 1 tbsp water Ingredients ● 2 tbsp lemon juice ● ⅓ cup well strred sesame buter Method ● ⅓ cup water Mix all the ingredients together in a ● ⅓ cup lemon juice bowl. ● ¾ tsp salt ● 1 clove garlic to taste Makes about 1 cup

Method B. DIPS Blend together all the ingredients tll CHEESY DIP smooth. Ingredients Variaton ● 2 cups raw cashew cheese Omit the salt and add soy sauce. This is a ● ¾ cups water great dressing over salad greens. ● ½ cup bell peppers (red and Makes 2 cups yellow) finely chopped ● 2 tbsp green onions, fnely

33 chopped MEXICAN SALSAS ● 2 tbsp fresh basil / parsley / Salsa Verde coriander ● 1 tbsp fnely grated garlic Ingredients ● ½ to 1 tbsp rock salt ● 6 tomatllos, (or substtute ● 1 tbsp lemon juice (you may with green tomatoes) need more if the cashews are ● juice of 1 lime sweet.) ● ½ red onion, fnely chopped ● a pinch of crushed red pepper ● 2 jalapenos, seeded and diced (optonal) ● ½ bunch cilantro, chopped ● 1 tsp sea salt Method Mix all the ingredients. Method This cheese can be used as a dip served Preheat the oven to 350°F. Place the with veggies and as a salad dressing. tomatllos in a baking dish and bake for Serves 8- 10 30 minutes. Remove and cool. Transfer the tomatllos to a blender and add GUACAMOLE onion, peppers, cilantro, salt and lime juice. Blend only untl chunky. Can stay Ingredients in the refrigerator for up to 5 days. ● 2 ripe avocados, halved and Makes 2 cups. pited ● 2 tbsp fresh lemon juice Pico de Gallo ● ½ cup chopped red onion ● ¼ cup chopped red bell pepper Ingredients ● 1½ tbsp chopped jalapeno ● 6 large tomatoes, fnely diced pepper ● 1 small onion, fnely diced ● ½ tsp sea salt ● 1 cup fnely chopped cilantro ● ½ cup chopped cilantro / ● 2 jalapenos, seeded and coriander coarsely chopped ● 1 tsp sea salt Method Scoop the avocados into a large bowl, Method add lemon juice and mash coarsely with Mix all the ingredients well in a bowl. a fork. Gently mix the onion, red pepper, Serve at room temperature or chill for jalapeno. Add salt and cilantro. Serve 30 minutes to 2 hours before serving. within an hour of making it. Makes 4 cups Makes 1½ cups

34 Tomato Salsa blended. Can be garnished with parsley. Ingredients Can be used as a dip with crackers, or ● 1 ripe tomato chopped, veggies cut in lengths. ● ½ cup fnely chopped red Makes 1 cup onion, ● pepper, HUMMUS ● red chili Do we love it or do we love it? My family ● lime juice can polish of large quanttes of hummus ● salt with just anything from cucumber stcks to crackers to rice! Yes my son actually Method likes to mix hummus with brown rice Roast the tomatoes on an open fame. and its one of my favorite recipes to When the tomatoes have a burnt skin sneak in protein and calcium into his remove and cool. diet- Anubha Peel the burnt skin and roughly chop Ingredients them and place into a bowl. Add the ● ½ cup soaked rest of the ingredients as per the taste overnight, and washed and mix. ● juice of 1 lemon Makes 2 cups ● ½ tsp salt ● 1 tbsp sesame buter BABAGANOUSH ● 1 – 2 cloves garlic. Ingredients ● a pinch of chili powder or paprika ● 1 eggplant (big size) ● parsley ● 2 medium cloves of garlic ● ½ tsp roasted cumin powder Method ● rock salt to taste ● lemon to taste Cook the chickpeas in a pressure ● 2 tbsp tahini cooker till soft with just enough water in the cooker. Rinse in clean water Method several times. Mix chickpeas, lemon juice, salt, sesame butter, and garlic Roast eggplant on the stove or roast in in the blender. Grind adding water as the oven (will take 45 minutes or so). needed to make a thick almost smooth Once it has cooled down, remove the paste. Place in a bowl. Garnish with burnt peel, and cut into pieces. Mix all a sprinkling of red chili powder or ingredients except lemon, and blend paprika and parsley. into a smooth paste. Add lemon once

35 Variatons Method Add sun dried tomatoes / olives / coriander Steam the beets with the skins until to the mixture while grinding to make a tender. Cool completely and cut favored hummus. into 1” cubes. Mix the remaining Serves 4 ingredients into a bowl. Add the beetroot and mix well. Serve at NO-BEAN HUMMUS room temperature, as in the fridge the yogurt will cake through. Can be Ingredients served with raw onion rings. ● 2 cups chopped zucchini Serves 4 ● ½ cup sesame seeds ● lemon juice to taste CUCUMBER SUMMER ROLLS WITH ● 1 clove garlic (optonal) GINGER ALMOND SAUCE ● 6-8 green olives ● 1 tsp paprika Ingredients for rolls ● 8 leaves of letuce (any Method variety with sof leaves, e.g. Blend all the ingredients untl smooth buterhead) and serve with carrot and cucumber ● 1 medium cucumber, stcks, radish, broccoli forets, or salad unpeeled, seeded and leaves. julienned ● ½ cup carrot, unpeeled and Serves 2-4 shredded ● ½ cup beetroot, unpeeled and C. SIDE SALADS shredded BEETROOT WITH ZING ● ¼ cup fresh basil, chopped ● ¼ cup fresh cilantro, chopped Ingredients ● ¼ cup fresh mint leaves ● 4 medium-sized beetroots ● 2 tbsp onions, fnely chopped Ingredients for sauce ● 1 tbsp celery, fnely chopped ● ½ cup water ● 1 tbsp wholegrain mustard ● 1 kafr lime leaf ● 1 cup vegan yogurt lightly ● ½ cup almond buter whipped ● 1 date, pited ● 1 small raw mango fnely ● 2 tbsp lime juice chopped (optonal) ● 1 tsp sea salt ● salt to taste ● pinch of cayenne pepper ● ½ tsp red chili powder ● ¼ tsp garlic, minced ● raw onion rings (optonal) ● 1 tsp ginger, minced

36 Method ● ½ kg beetroot Arrange letuce leaves on a fat surface. ● 1 large onion grated Evenly distribute cucumber, carrot, beet and ● 1 coconut freshly grated herbs among the 8 leaves. Roll up the letuce ● salt to taste leaves. Let them rest seam side down. Serve ● ginger chili paste to taste with dipping sauce on the side. Method For the dipping sauce - Blend everything Peel of the cabbage leaves one by one, together into a smooth sauce. Serve with keeping them whole. Boil water in a large the cucumber rolls. pot. Turn of the heat and dip the leaves Serves 4 in the water and leave them for a few minutes. Wash and grate the carrots and BELL PEPPER, CORN AND AVOCADO beets. Mix all these ingredients and add SALAD WITH MUSTARD DRESSING salt and ginger chili paste to taste. Ingredients Flaten the cabbage leaves and cut ● 1 red bell pepper of any hard stems. Spread the carrot ● 1 ripe but frm avocado beetroot mixture over the cabbage ● 1 steamed corn with kernels leaves and roll tghtly. Cut into 2 inch removed pieces and serve. Dressing Serves 10-15 ● 2 tbsp balsamic vinegar CARROT, PEANUT AND RAISIN SALAD ● 1 tbsp soy sauce ● 1 tbsp date paste Ingredients ● 1 tsp mustard sauce ● 500 gm carrots, unpeeled and grated Method ● ½ cup raisins Chop the avocado and red pepper into ● ½ cup roasted and coarsely bite sized pieces. Whisk together all the chopped peanuts ingredients for the dressing. Toss all the ● 2 tbsp chopped coriander ingredients together. ● 2 tbsp roasted sesame seeds Serves 4 Dressing ● ½ cup lime juice CABBAGE ROLLS ● 2 cloves garlic, crushed Ingredients ● 1 tsp date paste ● 1 tsp whole cumin seeds, ● 1 large cabbage roasted and coarsely crushed ● ½ kg carrots ● salt and pepper to taste

37 Method Cut tndori into diagonal discs. Grind all Soak the raisins in water tll plump. If the dressing ingredients into a smooth in a hurry, soak for a few mins in warm paste. Mix the dressing with the salad water. Mix all the ingredients. Good to veggies. Garnish with fnely chopped have this salad chilled. coriander leaves. Serves 8- 12 Variaton Julienne the carrots (cut into matchstcks COLESLAW like in chinese cooking) steam lightly and chill them before mixing with the rest of Ingredients the ingredients. ● 3 cups fnely sliced green Serves 6 cabbage ● 2 carrots, unpeeled grated MIXED VEGETABLE SALAD WITH ● 1 red onion, grated COCONUT AND MUSTARD DRESSING ● 1 cup fnely sliced red cabbage (optonal) Ingredients ● herbs of choice (parsley, dill) ● 2 cucumbers ● ½ cup vegan mayonnaise ● 1 small piece yellow pumpkin ● salt and pepper to taste 2” X 4” ● 15 – 20 tender tndori/ tendli Method ● 1 green bell pepper Mix all the ingredients together. Chill for ● 1 yellow bell pepper about ½ hour in a glass bowl. Serve. ● 1 red bell pepper ● 1 large carrot or 2 small ones Serves 5-6 ● 1 medium white radish (optonal) Note- If the salad is too dry add more ● 2 zucchini vegan mayonnaise. ● fnely chopped coriander leaves for garnishing LEMONY CARROT SALAD WITH DILL Dressing Ingredients ● 1 ½ cup grated coconut ● 4 grated carrots ● 1 ¼ tbsp ground mustard ● 2 tbsp chopped spring onion ● ¼ tsp pepper ● 3 tbsp dill leaves ● lemon Juice ● juice of 1/2 lemon ● salt ● 2 cloves chopped garlic ● salt to taste Method ● ¼ tsp pepper powder Chop all the vegetables into small cubes.

38

Method pumpkin seeds and black sesame seeds. Combine the lemon juice, garlic, salt and Variaton: You can grate cucumber pepper in a medium bowl. Add carrots, instead of making juliennes. dill and spring onions toss well and serve. Serves 4 Serves 2-3 THAI LETTUCE SPRING ROLLS WITH MEDITERRANEAN EGGPLANT SALAD PEANUT SATAY WITH YOGURT DRESSING Ingredients Ingredients ● letuce leaves (for the cups) ● 4 cucumbers ● ¼ cup chopped spinach ● 2-3 long thin eggplant ● ½ cup chopped tomatoes ● salt, red chili powder, dry ● ½ cup chopped cucumbers mango powder as per taste ● ½ cup chopped cabbage ● lebanese seasoning (optonal) Tangy Peanut Sauce ● handful of pumpkin seeds ● ¾ cup roasted peanuts ● handful of broken cashews ● ⅓ cup dried dates (powdered) ● black sesame seeds for ● 2 roasted red chili whole sprinkling ● ¼ cup tamarind Yogurt Dressing ● ½ tsp rock salt ● ½ cup peanut rice milk curd ● 2 tsp crushed garlic Method ● rock salt to taste Grind all the dressing ingredients in a ● lemon juice to taste grinder, along with a bit of water tll you ● a few sprigs of fresh chopped have a smooth creamy pink coloured mint leaves (optonal) dressing. Massage this into the chopped vegetables, tll nicely mixed. Put spoonfuls on the letuce leaves and roll Method to serve. Enjoy. Slice eggplant, add salt, red chili powder, Serves 3-4 raw mango powder, lebanese powder, roast evenly on an iron skillet on both the TZATZIKI sides tll lightly roasted. Mix curd, garlic, salt, mint leaves and lemon juice in a This is a garlicky Greek salad that is cool bowl. Cut cucumbers using spiralizer or and refreshing. julienne peeler. In a serving bowl, place Ingredients cucumber juliennes, prepared eggplant ● 4 medium cucumbers grated slices, pour yogurt dressing, sprinkle

41 ● 1 – 1.5 cups vegan yogurt D. FERMENTED FOODS ● 1 tsp minced garlic ● ½ tsp salt or to taste CARROT AND BEETROOT KANJI ● pepper to taste Ingredients ● dill leaves for garnish ● 1 cup carrots, unpeeled cut into 1 inch stcks Method ● 1 cup beetroot, unpeeled cut Mix all the ingredients together. Garnish into 1 inch stcks with dill leaves and serve chilled. ● 2 tbsp ground mustard powder Serves 4–6 ● ½ tsp kashmiri chili powder, non spicy CUCUMBER SESAME SALAD ● 4 – 5 cups of water

This easy-to-make salad is great when Method served alone or with chilled soba noodles. Put all the ingredients into a big glass jar. Screw on the lid and leave in a Ingredients warm corner to ferment for at least 3 ● 4 cucumbers days. This can also be lef in the sun tll ● 2 tbsp sesame seeds, toasted it ferments. Fermentaton might take ● 3 tbsp soy sauce longer in winter, so you might need to ● 2 tsp rice vinegar leave it longer. It has a sour pungent ● 1 tsp date paste taste. Serves 4-5 Method Cut the cucumbers lengthwise into thick FERMENTED RICE PORRIDGE strips. Place them into a bowl and set Ingredients aside. Place the soy sauce, rice vinegar and date paste into a small container ● 1 cup cooked whole rice with a secure lid. Put the lid on and shake ● 2 cups water to create the vinaigrete dressing. Pour ● favorings of your choice - the vinaigrete over the cucumber, toss onions, green chilies, ginger to coat, cover and marinate for 1 hour, chili paste, mustard and curry strring once or twice. Just before serving, leaf temper, vegan curds etc sprinkle the toasted sesame seeds on top. ● pinch of salt Serves 6-8 Method Soak the cooked rice overnight in the water. Next day mix in a blender or with

42 a fork, the water and rice favorings to potato masher in a large sterilized make a surprisingly flling porridge or a glass container (sterilize by rinsing drink. Enjoy. with boiling water). Cover with a plate Serves 1 - 2 and put a weight on it (a heavy stone will do) to press down the plate and KIMCHI compress the mixture. Depending on the temperature, fermentaton will be Ingredients complete in 3 – 6 days. ● 2 bowls chopped radish or 1 Taste it on the 3rd day. If it is sour head of cabbage with leaves enough, it is done. Otherwise leave separated it for a day or two more. When ready, ● 2 tbsp salt refrigerate. ● 10 cloves of garlic ● 1 onion roughly chopped Serves 20 ● 1 tsp date paste ● 1 tsp kashmiri chili powder E. INDIAN SALADS CABBAGE SALAD WITH TOMATOES Method Salt the radish or cabbage and keep Ingredients aside for 2 hours. Throw out the water ● ½ cabbage fnely shredded and wash thoroughly. ● 2 tomatoes chopped into small cubes Make a paste of the remaining ● ¼ tsp mustard seeds ingredients. Spread this paste on to ● pinch asafoetda the cabbage leaves or radish and store ● ½ tsp salt (or to taste) in a jar, covered loosely for 2 days tll ● juice of ½ lime bubbles form. Transfer to the fridge and ● green chilies fnely chopped as enjoy as a pickled salad. per taste ● ¼ cup fresh coriander chopped SAUERKRAUT ● ¼ cup grated coconut Ingredients ● 2 kg shredded cabbage Method ● about 3 tbsp salt Heat a pan and put in the mustard seeds. When they pop, turn off Method the stove, add asafoetida and stir. Shred cabbage fnely, put it in a large Then add in the shredded cabbage pan. Mix cabbage and salt with your without turning on the stove again. hands. Pack gently with hands or The heat of the pan will soften the

43 cabbage slightly. Now mix in all other ● 1 cup grated cabbage ingredients and serve. ● 1 cup soaked unpolished Serves 4 yellow moong dal ● ¼ tsp salt CUCUMBER SALAD WITH PEANUTS ● ½ lime juice AND COCONUT ● ¼ cup grated coconut ● ½ tsp mustard seeds This refreshing salad is on our lunch ● a few curry leaves menu throughout the summer. Cooling ● pinch of asafoetda cucumber and coconut with that dash ● fnely chopped green chilies of lime comes together to make a very or whole dry red chilies as per ‘raita’ like dish. The crunchy peanuts of taste (optonal) course add to the taste and texture of ● coriander for garnish (optonal) this dish. Those who miss yogurt afer eliminatng dairy can try this convenient Method recipe and be delighted! - Anubha Dry roast the mustard seeds, curry leaves Ingredients and red chilies if you are using them. ● 4 unpeeled cucumbers chopped Turn of the stove and add asafoetda. into tny cubes Mix the rest of the ingredients and the ● ¼ cup grated coconut tempering. Serve. ● ¼ cup roasted crushed peanuts Variaton ● juice of 1 lime Add steamed corn kernels. ● salt to taste ● green chilies, fnely chopped Serves 4 - 6 ● 1 tbsp powdered dried dates ● chopped fresh coriander for INDIAN CARROT SALAD garnishing Ingredients ● 5 carrots washed and grated Method ● ½ tsp mustard seeds Mix all the ingredients together. Adjust ● dash of asafoetda the salt, and lime juice to taste. Garnish ● 8 – 10 curry leaves with coriander and serve. ● ½ green chili, slit longitudinally Serves 8-10 and seeds removed ● ½ tsp salt, KOSUMBRI ● juice of ½ a lime ● fnely chopped coriander for Ingredients garnishing ● 1 cup grated unpeeled carrot ● grated coconut (optonal)

44 ● dash of date paste (optonal) RAITA Method Ingredients Heat the pan on a medium fame. When ● 1 cup vegan yogurt it is hot, put in the mustard seeds. ● ½ cup grated unpeeled When they start to sputer, lower the beetroot fame to the minimum and add the ● ½ tsp roasted cumin powder asafoetda, curry leaves and chili. Turn ● chopped coriander leaves of the fame within seconds. Add the ● 1 split green chili carrots, salt, lime juice and coriander. A ● black salt to taste dash of date paste may be added. Mix ● optonal – 1 tsp of lime juice and serve. Method Variaton Whip the vegan yogurt to make it a You can replace the carrots with grated smooth and pourable consistency cabbage and tomatoes. adjustng with water. Mix in all the Serves 2-3 remaining ingredients to make a prety pink raita, keeping some coriander aside INDIAN TOSSED SALAD for the garnish. Garnish with coriander Ingredients on top. Add lime juice to taste. ● 2 cucumbers, unpeeled, Variaton chopped You can replace the beetroot with ● 1 onion, chopped grated cucumber, grated unpeeled ● 3-4 tomatoes, chopped pumpkin, steamed unpeeled potato or ● 1 steamed potato, unpeeled, fnely chopped tomatoes and onion. chopped Mint leaves can also be incorporated for ● 1 tbsp grated coconut added favor. ● 2 tbsp unpeeled, roasted and roughly crushed peanuts Serves 6 ● 1-2 tbsp lime juice F. MEAL REPLACER SALADS ● 1 tbsp coriander (optonal) ● rock salt to taste MILLET TABBOULEH SALAD Tabbouleh is a Mediterranean dish that Method is traditionally prepared with bulgur Mix and toss to combine all the (broken wheat). Indian indigenous ingredients thoroughly. millets are a local alternative that Serves 4 tastes very similar and has a higher nutritive value than wheat.

45 Ingredients ● 150 gm shreddable cheese, ● 1 cucumber, unpeeled cubed ● 1 small onion ● salt ● 1 carrot, unpeeled ● pepper ● 3 red tomatoes ● sage leaves ● ½ cup fresh parsley, coriander ● balsamic vinegar leaves and mint ● sesame seeds ● 1-2 garlic cloves ● mixed herbs ● salt, pepper to taste, pinch of garam masala Method ● juice of 1 lime, freshly Steam the pumpkin to be half cooked. squeezed Add salt, pepper and sage leaves. Place ● 2 tbsp black sesame in a baking dish and keep it in the oven ● 150 gm foxtail millet, whole for 30 mins untl it looks roasted with a grains (kangni / korra / navane bit of colour. / thinnai) Cut the mushrooms in large slices and ● 1 ½ cups water pan fry with salt, pepper and mixed herbs for 2 minutes. Method Soak the millets for 8-10 hours. Cook the Arrange the pumpkin, mushrooms with millet grains in 1.5-2 tmes fresh water, the cheese and rocket, watercress or tll frm to the bite. Do not overcook spinach on a plater. Add the balsamic to avoid the grains becoming mushy. vinegar. Serve. Chop up the vegetables fnely, and mix Serves 2 everything together. Goes well with hummus. RAINBOW PAD THAI Serves 1 Ingredients ● 1 zucchini, unpeeled PUMPKIN MUSHROOM WITH CUBED ● ½ red bell pepper CHEESE AND ROCKET ● 1 carrot, unpeeled Ingredients ● ¼ cup purple cabbage ● 1 kg pumpkin cut into cubes ● ¼ cup chinese bean sprouts (with the peel) ● 1 tbsp toasted pistachios ● 4 cloves of garlic broken ● 300 gm mushrooms Dressing ● 250 gm rocket, watercress or ● 1 tbsp tahini ( sesame buter) blanched spinach ● ¼ cup tamarind paste

46 ● 1 tbsp date paste dunked in a lush dressing. Traditonally ● ½ tsp grated unpeeled ginger it is served with tuna which is replaced ● ½ tsp grated garlic here with mashed chickpeas. Green ● salt to taste Goddess Garlic Dressing is a perfect Method accompaniment, but you can also serve it with a more traditonal balsamic Thinly slice the bell pepper and purple vinaigrete, if you prefer. Tiny red cabbage. Julienne the carrot, spiralize the zucchini to make noodles. Mix all salad potatoes work best here, but if you can’t ingredients together except pistachios. fnd any, then chop up regular ones into 1-inch pieces. Mix all the dressing ingredients together tll smooth. Toss the salad into the Ingredients dressing tll it is well mixed. Sprinkle ● 1 ½ cups cooked chickpeas pistachios on top. Serve immediately. ● 2 tbsp capers Serves 1 ● ¼ kg small, whole red potatoes, unpeeled ROCKET AND SWEET POTATO SALAD ● ¼ kg green beans, stems removed Ingredients ● ½ small red onion, cut into thin ● 100 gm arugula (rocket) leaves strips ● 250 – 300 gm steamed or roasted ● 1/3 cup nicoise olives unpeeled sweet potatoes chopped (kalamata olives work, too) in 1 inch pieces ● 8 cups chopped red leaf ● 1 large onion fnely sliced letuce ● 2 tomatoes thinly sliced ● 1 cup cherry tomatoes (orange ● salt and pepper to taste ones if you can get them) ● juice of 1/2 lime ● fresh parsley and chopped chives, for garnish Method ● about ¾ cup green goddess Mix all the ingredients in a bowl and garlic dressing serve! Serves 1 Method Steam the potatoes for 10 to 15 SALAD NICOISE minutes; they should be pierced easily with a fork. Meanwhile, prepare an ice Modifed from the original by Isa Chanda bath by filling a mixing bowl halfway Moskowitz / Appette for Reudcton with ice water. Add the green beans to Salad Nicoise is steamed potatoes, crisp the steamer and steam for 2 minutes, green beans and salty Nicoise olives until the beans are bright green.

47 Transfer the potatoes and green beans ● 1 chopped chili to the ice bath immediately. Let them ● 1 or 2 stems curry leaves cool while you prepare everything ● ¼ cup grated coconut else. Place the chickpeas in a mixing ● 1 teaspoon black sesame bowl and use a small potato masher seeds or fork to mash them. There should ● salt to the taste be no whole chickpeas left, but they ● 1 tsp mustard seeds to temper shouldn’t be completely smooth like hummus, either; you want some Method texture. Add the capers and 2 tbsp of For sproutng the millet, soak the pearl the dressing. Mix well and set aside. millet in water for 8-10 hours, drain the To assemble, place the lettuce in wide water and te them in a muslin cloth and bowls. keep in dark warm place for 12 hours tll In a Salad Nicoise, usually all the sprouts are formed. components are kept together, instead In a bowl mix the sprouted millet, of tossed. Place a handful each of cucumber, tomatoes and green chili. potatoes and green beans in piles on the lettuce, along with a wedge of In a heated pan add the mustard seeds sliced onion and a handful of tomatoes. and let them pop, add the curry leaves, Place a scoop of the chickpea mixture dry roast for 30 seconds and add this to in the center and top with the olives. the rest of the salad. Enjoy. Garnish with fresh herbs and serve Serves 2 with the dressing on the side. Serves 4 STEAMED PUMPKIN AND SPINACH WITH TAHINI DRESSING SPICY PEARL MILLET SALAD Ingredients The inspiraton of this dish came from ● 250 gm red pumpkin chopped into my house help. In their family, millet is bite size pieces used throughout the day in the diferent ● 150 gm spinach leaves meals and she showed me how to sprout ● tahini dressing it. Not many people know how to do this so I feel that this dish has a real history- Method Rose Steam the pumpkin. Blanch the spinach. Ingredients Place the steamed pumpkin and spinach on a plater and pour the tahini dressing ● ½ cup sprouted pearl millet over. Serve warm. ● ½ cup chopped cucumber ● ½ cup chopped tomatoes Serves 1 - 2

48 SWEET POTATO AND BROCCOLI WITH ● 1 cup cabbage thinly sliced CUMIN AND YOGURT DRESSING ● 1 cup rice vermicelli (optonal) ● a small bunch of coriander Ingredients ● 3 medium sweet potatoes, Method sliced thickly Soak the vermicelli in water for ● 2 cups broccoli forets approximately 10 minutes tll it sofens. ● 2 large brown onions, sliced Drain and keep aside. thinly ● 2 cloves garlic, crushed Take one rice sheet at a time. ● 2 tsp red chili paste (mix 1 tbsp Submerge it in water for 15 seconds. lemon juice with chili to taste) Remove and place on a towel/dry ● 1 recipe cumin yogurt dressing cloth. Place coriander leaves, and small amounts of carrots, cabbage, Method other vegetables and vermicelli down Steam sweet potatoes and broccoli the centre of the sheet. Top it with separately, untl almost tender, drain. dollops of the dressing. Close the sheet from the side, and then roll the Str-fry the onions, garlic and red chili opposite side to make rolls. Repeat paste with a litle water untl the onion for all rolls. is browned lightly. Add the sweet potato and broccoli, and str fry, tossing untl Serve with Spicy Peanut Sauce vegetables are heated through. Just Serves 1 before serving, drizzle with cumin yogurt dressing. BETTER THAN TUNA SALAD Serves 2 Ingredients ● 1 cup boiled garbanzo beans VIETNAMESE SPRING ROLLS WITH (chickpeas) or 1 cup canned SPICY PEANUT SAUCE chickpeas Ingredients ● ¼ medium sized onion chopped ● 5 rice paper sheets ● 2 tbsp fnely chopped ● 1 cup carrot, unpeeled thinly capsicum – red or green sliced ● 2 tbsp fnely chopped celery ● 1 cup bell peppers thinly sliced ● 5–6 tbsp vegan mayonnaise ● cucumbers, zucchini, or any ● lemon juice to taste other vegetable of your choice ● salt and pepper to taste unpeeled, thinly sliced and 3 ● parsley for garnish inches in length.

49 Method ● ½ tsp ground ginger Press the garbanzo beans with fngers ● ¼ tsp chili powder or potato masher and add the other ● dash or two of nutmeg ingredients. Mix well. Garnish with ● 1 tsp mixed herbs parsley and serve. ● 2 small sweet potatoes, diced Serves 6-8 ● 1-2 tsp date paste with a litle water BROCCOLI SALAD ● lime juice ● salt and pepper to taste This recipe was demonstrated by Lisa Pitman during her Eatng without Method Heatng demos in India. Preheat oven to 400 F. Line a tray with Ingredients parchment paper and set aside. Mix ● 5 cups broccoli forets the spices and herbs together. Mix the ● ½ cup sunflower seeds potatoes with the spices so they are ● ¼ chopped red or sweet onion well coated. Use more if required. Put ● ½ cup raisins on baking tray and bake for 10-20 mins Dressing tll fork tender and crisp. ● ½ cup cashews, soaked for 6 Before serving, squeeze lime juice on hours and drained top and season lightly with salt and ● 2 dates black pepper, if required ● 1 tbsp apple cider vinegar ● ⅛ tsp sea salt Serves 4 ● 6 tbsp water EGGLESS EGG SALAD Method Ingredients In a large mixing bowl, toss together ● 1 cup crumbled frm tofu the broccoli, sunfower seeds, red onion and raisins. In a blender, combine the ● ¼ medium sized onion dressing ingredients and blend untl chopped smooth. Pour the dressing over the ● 2 tbsp fnely chopped salad ingredients and toss to coat. capsicum – red or green ● 2 tbsp fnely chopped celery Serves 4-6 ● 6 tbsp vegan mayonnaise CARIBBEAN SWEET POTATO SALAD ● lemon juice to taste ● salt and pepper to taste Ingredients ● parsley for garnish (optonal) ● ½ tsp ground cinnamon

50 Method WARM LENTIL SALAD Mix all the ingredients well. Garnish Ingredients with parsley and serve. ● 1 ½ cups red lentls Serves 2-3 ● 2 green onions fnely chopped ● 1 clove garlic, crushed SALAD WITH KAFFIR LIME DRESSING ● 1 medium carrot, unpeeled, Ingredients fnely chopped ● 1 medium red capsicum, fnely ● 2 carrots chopped ● ¼ broccoli, chopped ● 2 medium green zucchini, ● ½ zucchini, unpeeled, chopped unpeeled, fnely chopped ● 2-3 cucumbers, unpeeled ● 1 trimmed celery stck, fnely ● 8-10 beans ● kafr lime (only to add favor, chopped thin long slices) ● 2 large tomatoes, fnely ● 1 cup of boiled chickpeas chopped ● yellow and red bell peppers - ● 2 tbsp lemon juice ½ cup each ● 1 tsp dry date powder ● 1 tbsp fnely chopped fresh mint Dressing ● 1 tbsp fnely chopped fat leaf ● 5–10 cashews soaked for 6 parsley hours and drained ● ⅓ cup boiled chickpeas Method ● 1 tsp mustard sauce ● juice of ½ lime Cook lentls in a large saucepan of ● black pepper as per taste boiling water, for about 8 minutes or ● 1 green chili untl just tender, then drain. ● 1 date Heat a wok, and fry onion, garlic, carrot, capsicum, zucchini and celery without Method oil, tossing untl the vegetables are just Dice all the vegetables in chunky cubes. tender. Remove wok from heat, add Lightly steam the broccoli, carrots and lentls and remaining ingredients, toss beans. Blend all the dressing ingredients untl combined. Serve warm. together. Mix well the salad and dressing Serves 4 in a bowl to serve. Serves 2 ZUCCHINI PASTA & CHOICE OF 3 SAUCES For the Pasta ● 3-4 zucchini unpeeled, spiralised into spaghet

51 SPICY PEANUT SAUCE Method Ingredients Blend all ingredients except cashew cheese into a paste. Add a dollop of ● 1 cup smooth peanut buter cashew cheese and run the blender to ● ½ cup boiling water (more if form a creamy sauce. you need) ● ¾ cup sesame seeds roasted GREEN PESTO and made into sesame butter (can also be used raw) Ingredients ● 8 oman dates soaked and ● ¼ cup pine nuts (optonal) made into paste ● ¼ cup cashews/ walnuts ● 2-3 tbsp lemon juice ● 2-3 cloves garlic ● 3 cloves of garlic ● ½ cup basil leaves ● 1 tbsp minced fresh ginger ● salt to taste ● 1/8-1/4 tsp red chili fakes ● salt to taste Method Blend all ingredients into a smooth Method paste. Combine peanut buter and water in Serves 2 a bowl and str untl smooth. Add the sesame buter, date paste, garlic and pepper fakes. Str untl well blended and smooth. To thin or re-warm the sauce, slowly str in some boiling water a litle at a tme, untl you get the desired consistency. Do not reheat the sauce in a saucepan.

RED MARINARA SAUCE Ingredients ● 1 cup red bell pepper chopped ● ¼ - ½ cup sun dried tomato ● ¼ cup soaked raisins ● ½ tsp garlic minced ● 1 tbsp fresh basil ● 3 tbsp cashew cheese ● rock salt to taste

52 VEGETABLE STOCK ● 1 chopped onion ● 6 cloves garlic Ingredients ● 1 diced unpeeled carrot ● 1 cup chopped vegetables and ● ½ diced unpeeled zucchini fresh herbs (any vegetable ● enough water/vegetable stock to of your choice can be used, cover vegetables plus lefover roots of herbs, ● pinch of oregano, salt, tabasco vegetable peels etc.) ● 4-5 cups of water Method Steam all vegetables together untl Method tender for about 5 minutes. Add the Boil the vegetables in water, with lid vegetable stock, oregano, salt and closed for approximately 20 minutes. tabasco. Garnish with parsley sprigs. The water will turn dark yellowish and Serves 4 have a vegetable fragrance. Remove from fame and strain. Let the water TOM YUM SOUP cool and store in a glass container in refrigerator for up to a week. Ingredients Note- This can be used in soups and ● 1 tsp roughly chopped galangal curries instead of water, to add more ● 3 leaves of kafr lime favor. ● 1 stck of lemongrass 8 buton mushrooms You can choose vegetables according ● quartered to cuisine too. Eg For South Asian 1 tomato cut lengthways into use bokchoy, cabbage, carrot etc. For ● 8 slices Mediterranean use tomato, onion, ½ cup lime juice thyme etc. ● ● ½ tsp dried red chili fakes The vegetables used to make the stock (optonal) can be blended and used as manure in ● 1 red chili sliced into thin the soil or poted plants. rounds Makes 5 cups ● 1 spring onion cut into 1 inch

MINESTRONE SOUP Ingredients ● 4 quartered tomatoes ● 1 stalk chopped celery ● quarter cabbage

53 length ginger, and crushed coriander seeds ● 1 tbsp chopped coriander and stir on medium heat for 5 minutes. ● dash of soya sauce Add the stock or water and bring to ● green chili and coriander for a boil. Purée the soup in a blender. garnish Reheat the soup and season with salt and pepper. Ladle into bowls, and Method place a spoonful of coconut cream on Roughly crush the lemongrass and each bowl and garnish with coriander kafr lime leaves to allow the juices to or parsley. Serve with bread. release. Boil the galangal, kafr lime Serves 6-8 leaves, lemongrass and mushrooms in water. Add the tomatoes and spring DAAL SOUP onions. Cook for 1 minute and switch of the heat. Add the lime juice, chili fakes, Ingredients red chili, salt, soya sauce. ● 1 cup lentls of your choice – unpolished yellow dal Garnish with a green chili or chopped (split moong) or unpolished coriander before serving. orange daal (masoor dal) or Serves 4 unpolished toor dal ● 1 tsp curry powder CARROT AND GINGER SOUP ● 2 tsp lemon juice ● ¼ - ½ tsp turmeric powder Ingredients ● 1 onion chopped For tempering choose any 3-5 of the ● 750 gm carrots, unpeeled and following diced ● 1 tsp cumin seeds ● 1 tsp fresh ginger, unpeeled ● 1 tsp mustard seeds grated ● ½ tsp asaofetda ● 2 tsp coriander seeds crushed ● 1–3 cloves ● 4 cups vegetable stock ● 1 small stck cinnamon ● salt and pepper to taste ● curry leaves ● fresh coriander or parsley ● red chili powder/whole red chili Method ● green chilies, chopped Steam the carrots till tender, for ● grated ginger about 4 minutes. Sauté the onions in ● tomatoes a hot pan for about 5 minutes until ● 5 coriander leaves for decoraton transparent. If they stick to the pan, ● onion add a little water. Add the carrots, ● garnish – fresh coriander

54 Method minutes, or untl soup has thickened. Cook the lentls of your choice untl Season generously with salt and pepper they are well done and blend with a before serving. blender tll its smooth in consistency. Serves 4 Heat a pot and temper with your choice of the following – 1 tsp mustard seeds, PUMPKIN FENUGREEK SOUP 1 tsp cumin seeds, 1–3 cloves, 1 small Ingredients cinnamon stcks, curry leaves, a red chili ● 3 cups steamed unpeeled and asafoetda. pumpkin puree Add your choice of chopped onions, ● 2 tsp fenugreek seeds (methi tomatoes, garlic, ginger and cook a litle. seeds) Add the liquid lentls, salt to taste and ½ ● 1 red chili tsp turmeric powder. Bring to boil. Add ● salt to taste lemon juice and garnish with coriander. ● 1 onion chopped Serve hot, alone or with whole rice. ● ½ cup soy milk/coconut milk Serves 4-6 Method MUSHROOM SOUP Soak the fenugreek seeds in some water Ingredients for about an hour. In a saucepan, sauté chopped onions and red chili. Keep ● 3 cups fresh mushrooms, sliced adding water and strring at intervals tll ● ½ small onion, diced the onions are translucent. ● 2 cloves garlic, minced ● 1 cup soy milk/coconut milk Add the fenugreek seeds and pumpkin ● 3 cups vegetable broth/water puree and bring to a boil. Add salt and ● 2 tbsp whole wheat four the soy or coconut milk and serve hot. ● salt and pepper to taste Important: Fenugreek seeds are used, not fenugreek leaves. Do not puree the Method fenugreek or you will have a biter soup. In a large soup or stockpot, sauté the The fenugreek seeds add an amazing mushrooms, onion and garlic for 3-5 favor but if you do not like them you minutes tll the onions are sof. Reduce can leave them out. heat to medium low and add the Serves 4 vegetable broth. Cover and allow it to simmer for at least 4-5 minutes. Mix the four in the soy milk or coconut milk, strring well to combine. Add to the soup. Allow to simmer another 10 - 20

55 MILLET NOODLES SOUP WITH GREENS ● 2 tbsp dried oregano AND MISO ● 1 tbsp salt ● 2 stalks celery, chopped Ingredients ● 2 green bell peppers, chopped ● 4 cloves grated garlic ● 2 jalapeno peppers, chopped ● 1 small onion chopped fne ● 3 cloves garlic, chopped ● 4 cups vegetable stock ● 750 gm whole tomatoes, ● 1 pack gluten free noodles crushed ● 1 head of bokchoy shredded ● ½ cup chili powder ● 6-7 leaves of kale or swiss ● 1 tbsp ground black pepper chard shredded ● 400 gm cooked kidney beans ● ¼ cup spring onion greens (made from about 150 gm chopped dried beans) ● ½ cup fnely diced red pepper ● 400 gm cooked chickpeas ● ¼ cup tofu fnely cubed (made from about 150 gm (optonal) dried beans) ● 1 tbsp brown rice miso ● 400 gm cooked black beans ● salt to taste (made from about 150 gm dried beans) Method ● 400 gm whole kernel corn Sauté the garlic and onions tll brown. ● 1 litre water Add the soup stock and boil the noodles for 3 minutes. Add the greens Method and boil tll wilted. Add the red pepper Heat a large pot over medium heat. Str and tofu and switch of the heat. Mix in the onion, and season with bay leaves, the miso in the bowl with a litle warm cumin, oregano, and salt. Cook and str water and add it to the soup once it has untl the onion is tender, then mix in slightly cooled so as not to destroy the the celery, green bell peppers, jalapeno probiotcs in miso. peppers, garlic and green chili peppers. Serves 2-3 When the vegetables are heated reduce heat to low, cover pot, and simmer for 5 3 BEAN CHILI minutes. This soup makes a complete hearty Mix the tomatoes into the pot. Season meal. with chili powder and pepper. Str in the Ingredients kidney beans, garbanzo beans, and black ● ½ medium onion, chopped beans. Bring to a boil, reduce heat to low, ● 2 bay leaves and simmer for 45 minutes. Str in the ● 1 tbsp ground cumin corn, and contnue cooking for 5 minutes.

56

The consistency of this soup is supposed through gently (don’t boil the pureed to be very thick. Add more water soup). Taste and adjust seasonings. according to your needs. Serve with a sprinkle of freshly minced Serves 8 parsley. Serves 4 BROCCOLI SOUP Ingredients FIERY PAPAYA AND LEMONGRASS SOUP • 2 cloves of garlic, chopped Ingredients • ¼ cup diced onion ● 1 green papaya peeled, • 1 inch fresh ginger chopped, deseeded and cut into pieces to taste ● 1 chopped onion • 5 cups fresh broccoli, roughly ● 2-3 cloves of garlic cut ● 3 stalks of lemongrass • 3 cups unpeeled diced gold ● 5 kafr lime or lemon leaves potatoes ● ½ inch piece of ginger • fresh water, as needed ● dried red chili, coriander • sea salt and ground pepper, to seeds, salt to taste taste ● 2 cups coconut / peanut milk • a handful of fresh parsley, roughly chopped Method • 1 cup coconut milk to taste Steam the papaya for approximately 5 Method minutes tll it is sof. Dry roast dried chili and coriander seeds. Add onion and sauté Heat the pan over medium heat and str in tll golden. Add lemon grass, garlic and the garlic, onion and ginger. Add in the cut ginger along with some water and let up broccoli and gold potatoes. Add just them cook tll the favors are soaked in. enough water to cover the vegetables- not Remove the lemon grass. Blend the rest of too much. You can always thin the soup the ingredients with the papaya. Add the later, if you need to. Add the chopped nut milk and blend well. Before serving, parsley. Season with sea salt and fresh warm it up, adding salt and lemon leaves. pepper, to taste. Bring the vegetables to a high, simmer. Cover the pot and reduce Serves 4 the heat to medium, simmer. Cook for twenty minutes or so, untl the potatoes are fork tender. Remove the pot from the heat. Use an immersion blender to puree the soup. Return the pot to the stove and add in the coconut milk. Str and heat

59 3 OPEN SANDWICHES the slices of bread with this mixture. Cut into 9 pieces. Cover with a small slice of 1. Ingredients cabbage for decoraton. ● 4 tbsp vegan cheese Serves 3 -6 ● one small piece ginger ● pinch of salt Variaton - use lentl bread instead of ● pinch of black pepper powder whole wheat bread ● 10 mint leaves ● 2 slices of whole wheat bread ADZUKI BEAN OR SPROUTS BURGERS ● slices of tomato for garnishing These are amazing, versatle and healthy and can be made in a jify. Method Blend the frst 5 ingredients into a This recipe is one of the most versatle spread. Spread this on the two bread ones. Dr. Nandita had mentoned this at slices and cut each into 9 pieces. Cover a seminar in Bangalore and I just loved with tomato slices. the way she gave a vivid descripton of the recipe. The sprouts and veggies 2. Ingredients mixed and steamed make for a hearty ● 2 tbsp peanut buter burger or tkki or vada. I also use this ● 2 tbsp green chutney recipe as a “kofa” replacement with the ● cucumber slices for garnishing additon of garam masala- Anubha ● 2 slices whole wheat bread Ingredients Method ● 2 cups adzuki bean sprouts (1 day old sprouts are best) Apply one layer of buter and one layer ● 2 small carrots grated of chutney on each slice of bread. Cut ● ½ small beetroot grated into 9 pieces. Cover with cucumber ● 1 tsp ginger chili paste or to slices. taste 3. Ingredients ● ½ tsp salt ● ¼ cup cashew mayonnaise ● 1 cup cabbage shredded ● 1 piece ginger, shredded long, ● salt to taste ● 1 tbsp coriander chopped ● 2 slices whole wheat bread

Method Mix the frst 5 ingredients. Cover both

60 Method Method Put all the ingredients into a food Knead the jowar four seperately with processor and make a coarse mixture. coconut milk and add ajwain (carom Shape into pates of 2 inches by ½ inch seeds), salt and ginger. Knead the oats and put in a steamer to cook. Once the four seperatly with coconut milk and pates are done, you will know this add dry herbs of your choice and sesame because they bind well and come of the seeds and salt. steamer easily. Roll out into chapats and cut lengthwise Serve with chutneys, or as a burger, inside into a cracker shape. Bake at medium a bun with veggies and condiments. heat tll crisp for 20-30 minutes. Variatons Serve with dips, chutneys or pates. You can replace the adzuki bean sprouts Variatons: Jowar four can be replaced for moong sprouts, lentl sprouts or with ragi, amaranth or other fours. other sprouts of your choice. The roots Serves 8-10 should be small. Replace the veggies with sweet potatoes, THAI LAYERED DIP potatoes, pumpkin or any grated fbrous Ingredients vegetable. Replace the ginger chili paste with herbs of your choice. You can make ● 1 cup shredded carrots burgers with diferent favors to suit ● ½ cup salsa every palate and menu. ● 1 cup chopped coriander and mint Serves 4 ● 1 cup moong bean sprouts tossed with salt and pepper MILLET OATS CRACKERS ● 1 tbsp sesame seeds Ingredients ● a dash of lemon juice ● 100 gm jowar four Peanut/Nut Buter Sauce ● 100 gm oat four ● ½ cup creamy peanut buter ● coconut, oat or rice milk for or almond buter kneading ● 2-inch piece of fresh ginger, ● ajwain (carom seeds) coarsely chopped ● grated ginger ● 2 cloves of garlic ● fresh or dry herbs like thyme, ● 1 tbsp soya sauce rosemary, parsley according to ● 1-2 tbsp lemon juice your choice ● 1-2 dates ● sesame seeds ● ¼ tsp chili powder ● salt to taste ● 3 tbsp or more water

61 Method Make the pesto by blending the Make the nut buter sauce by blending ingredients in a food processor. Mix all the ingredients untl smooth and the topping ingredients and set aside. creamy. Taste and adjust the spiciness, Toast the bread slices, spread with the tanginess and sweetness. Add more pesto. Dress with the topping. Garnish water to blend to a dip-like consistency. with black olive rings and whole basil leaves. Layer the carrots, nut buter sauce, Serves 4 salsa, coriander and mint, sprouts, peanuts, lemon juice and a dash of salt BAKED FALAFEL and pepper. Warm in the oven for 5 to 10 minutes if needed (optonal). Ingredients ● 2 cups chickpeas (soaked Serve with crackers, oil free chips overnight) or carrots, celery, cucumber, other ● ½ cup finely chopped onion vegetables. ● 3 garlic cloves minced Serves 6-8 ● ½ cup sesame seeds ● 1½ cup fnely chopped TOMATO BRUSCHETTA coriander and mint leaves Ingredients (parsley is optonal) ● 1 green chili ● 8 slices whole grain bread ● ¾ tsp. salt Pesto ● 2 tsp. ground cumin ● ¼ cup of pine nuts or cashews ● 1 tsp. baking powder or walnuts ● 2 tsp. ground coriander ● 1 clove garlic ● ¼ tsp. ground black pepper ● 5 cups basil leaves ● ½ tsp. cayenne pepper ● pinch of salt ● a few drops lime / lemon juice Method Toppings Run the soaked chickpeas through a food ● 4 chopped tomatoes processor. Blend in the onions, garlic, ● 2 cloves garlic sesame seeds, parsley, salt, cumin, ● 10 fresh basil leaves baking powder, coriander, black pepper, ● 2 tbsp balsamic vinegar and cayenne pepper and let stand for an ● salt to taste hour. Form into 1” balls faten slightly and steam tll cooked. You will know that Garnish they are cooked when the easily come ● 4 black olives of the steamer without stcking to it or ● whole basil leaves breaking. Now bake at 200 C on a baking

62 tray for a few minutes tll brown and MUTHIA then turn over so that both sides are Ingredients brown and crispy. ● 1 cup besan (chickpea four) Alternatvely bake the falafel instead of ● ½ cup fresh green fenugreek steaming. Turnover and bake the other fnely chopped side too. ● ¾ tbsp lemon juice Variaton ● 1 tbsp dried date powder Baked falafel can be made into a meal by ● ½ tsp chili paste wrapping them in millet or whole wheat ● ½ tsp ginger paste wraps with Lebanese salads, hummus, ● ¼ tsp turmeric powder tahini or other dips like babaganoush. ● 2 tsp sesame powder (optonal) Serves 4-6 ● salt to taste BAKED POTATO/ SWEET POTATO Method WEDGES Mix everything to make the muthia Ingredients (using a few drops of water only if ● 4 sweet potatoes / potatoes, needed) and then shape it into a litle unpeeled, thoroughly washed rolls and steam in a steamer. You will and chopped into wedges know that it’s ready by putng in a fork ● 4 tbsp coconut milk that comes out dry or because it’s easy ● 1-2 tbsp dry mixed herbs like to take of the steamer. Cool and serve. parsley, thyme, rosemary, Variaton cayenne, etc. ● salt to taste Replace fenugreek with grated botle gourd or pumpkin Method Serves 4 Steam the potatoes tll they’re 90% done. Whisk the coconut milk together with all the herbs and salt. Toss to coat Ingredients the wedges thoroughly. Bake at 180- ● ½ cup whole moong (green 200°C for 15-20 minutes. Then turn the beans), soaked overnight slices over and bake for another 5-10 ● ½ cup unpeeled urad dal, minutes. soaked overnight Enjoy with homemade ketchup or green ● ginger chili paste to taste chutney. ● salt to taste Serves 6 ● vegan curds

63 ● date tamarind chutney litle water to make a dough. Because ● spices, fresh coriander to taste the vegetables release water you may not need any. Method Prepare a mini idli mould and preheat Grind both the soaked beans separately the oven to 200 degrees C. Place a blob to make a smooth paste. Mix them in a of the bater in mould in the steamer. large bowl. Steam for 10 minutes or tll dry. Now Leave this paste to ferment for 8 hours. remove them and put in oven tray. Bake It will double in size. Add ginger chili tll golden, dry and done. paste, salt and mix well. Put this bater Serve with green chutney or date in an idli pan and steam. They are ready tamarind chutney. when you put in a toothpick and it Serves 6-8 comes out clean. Pour vegan yogurt on top of the vadas RAW BANANA TIKKIS and serve with date tamarind chutney, Ingredients garnished with fresh coriander, chili powder, cumin powder and salt. ● 2 raw bananas – steamed and mashed Serves 8 ● ½ beetroot – grated ● ½ carrot – grated PAKORAS ● ½ coconut – grated Ingredients ● chopped ginger ● 1 cup sliced onions ● chopped garlic ● 1 cup shredded cabbage ● chopped green chilies ● 1 carrot unpeeled, thickly ● coriander leaves grated ● peanuts – roasted and coarsely ● 1 medium capsicum julienned powdered ● 1 cup gram four (besan) ● salt to taste ● 1 tsp red chilies (green chilies optonal) Method ● 1 tsp ajwain Mix all ingredients including salt. Shape ● 3 tbsp fresh chopped in to tkkis (pates). Coat with roasted coriander peanut powder. Dry roast on tawa untl ● salt to taste peanut powder browns. Enjoy with chickpea curry or just the chutneys! Method Serves 4 Mix all ingredients. If needed add very

64 SPROUTS CHAAT Ingredients Ingredients ● 500 gm unpeeled sweet ● 2 cups moong sprouts (sprouts potato / kand made at home or small sprouts ● ½ cup thick coconut milk - not the long ones used in ● ½ cup roasted peanuts chinese food) coarsely crushed ● ½ cup chopped tomatoes ● ¼ cup finely chopped ● ¼ cup chopped onions coriander ● ½ cup chopped steamed ● ½ tbsp roasted jeera unpeeled potatoes powder ● ½ cup chopped coriander ● spicy green chutney to taste ● juice of ½ lime ● 1 tbsp red chili powder ● ¼ tsp turmeric ● 1 ½ tsp fnely chopped ● ¼ tsp black salt green chili ● chaat masala (optonal and as ● 1 ½ tsp black salt desired) ● 1 tsp rock salt (or as re- ● ½ tsp grated ginger quired) ● ½ tsp minced green chilies or ● ½ tsp pepper powder as per taste ● ½ tsp coriander powder ● date and tamarind chutney as ● few leaves of mint for gar- per taste nishing ● tamarind paste or lime juice Method for favoring Steam the moong sprouts with litle turmeric so that they are cooked but Method crunchy. Mix with the onions, tomatoes, If you are using sweet potato, wash well potatoes, coriander, and lime juice. Mix and chop into medium size pcs with the in the black salt, date chutney, chaat skin. Steam for 5-6 minutes. masala, ginger and green chilies to taste. Serves 2 - 3 If you are using kand (purple yam) wash

SWEET POTATO CHAAT I had never tasted sweet potatoes before I went on a whole food plant based diet and now I love them! Whenever in season, it’s a part of our menu once a week for sure, at tmes replacing dinner!- Reyna

65 and remove skin & cut into pieces and HEALTHY BHEL steam. Then add the thick coconut milk Ingredients to it and bake in oven tll golden. ● 3 cups pufed brown rice Add rest of the ingredients to it and mix roasted well. Adjust taste by adding spice or ● ½ cup onions, chopped fne tamarind. Garnish with mint leaves. ● 2 tomatoes, chopped fne Serves 4 ● 2 small cucumbers, unpeeled chopped fne GRAIN FREE ‘PAPDI’ CHAAT ● 2 tbsp fresh coriander, Ingredients chopped fne ● ¼ cup roasted unpeeled ● 250 gm unpeeled sweet peanuts, roughly crushed potatoes ● 1 tbsp lime juice or date and ● 2 medium unpeeled potatoes tamarind paste ● 1 medium tomato, fnely chopped ● black salt to taste ● 2 tbsp fresh coriander chopped ● chopped green chilies and ● dash of black pepper coriander for garnishing ● lime juice (optonal) ● salt to taste Method ● date and tamarind chutney ● green chutney Toss all the ingredients together, and garnish with coriander and chilies and Method serve. Chop the sweet potatoes into small Serves 4 pieces. Cut potatoes into two halves and steam together with the yam for 10-12 minutes. Take one potato and mash with the sweet potato, pepper, coriander and salt to mix well. Peel and slice the other potato into thin round slices. On a plate arrange the potato slices like papdi and top with the mash. Garnish with chopped tomatoes and the two chutneys. Add lime juice if you like. Serve. Serves 2 – 4

66

GREEN COCONUT CHUTNEY ● 1 tsp chili powder ● ¼ tsp roasted cumin seeds This super chutney is both flling and ● pinch of asafoetda nutritous. It can be eaten as just a ● sea salt to taste spread on bread or used as a sandwich spread with sliced cucumbers, tomatoes, Method boiled potatoes (and onions, capsicum, beetroot) as a fller. Wash the dates place them in a saucepan. Add 1 cup water and cook for Ingredients about 10 minutes on a low fame. Cool ● 1 bunch of coriander – washed and put in a blender to make a paste. and chopped with the stems Add chili powder, asafoetda, tamarind ● juice of ½ lemon paste, roasted cumin, sea salt and blend ● ¼ tsp salt well. This can be stored in the freezer ● ½ cup ground coconut and used as needed. When it is used, ● (optonal – add ¼ tsp cumin water should be added to make it into seeds /a few mint leaves /½ the right consistency. green chili) About 7-8 servings

Method CORIANDER AND MINT CHUTNEY Put everything in the grinder and grind A green mint and coriander favored tll smooth. Enjoy. chutney, which is great as a sandwich Variaton spread. Mint adds freshness to this Instead of coriander leaves, try curry chutney. The additon of lemon juice leaves, or add mint leaves. enhances the favors of mint and coriander and prevents discoloraton of Serves 2-3 the greens. The chutney can be stored refrigerated for 3 – 4 days. DATE AND TAMARIND CHUTNEY This sweet and sour chutney blend spruces up almost all chaat recipes. This chutney can be stored refrigerated for upto 15 days and deep frozen for more than 6 months. Ingredients ● 2 cups dates, deseeded ● 1/8 - 1/4 cup tamarind paste ● 1 cup water

69 Ingredients the tomatoes, onion and garlic in the ● 3 cups chopped coriander saucepan and cook, covered, on medium leaves heat. Str afer 10 minutes when the ● ½ cup chopped mint leaves tomatoes have released a lot of juice. ● 1 large onion, sliced (optonal) Contnue to cook on a medium heat tll ● 2 tbsp shredded raw mango the tomatoes are quite sof. This should (optonal) take another 5 to 7 minutes. Remove ● ½ tsp fresh crushed green from heat and allow to cool. Blend to garlic (optonal) a paste and then sieve through a wire ● juice of ½ lime mesh strainer to remove the seeds and ● 4 to 6 seedless chopped green skin. Transfer the sauce to an open pan chilies and boil for a few minutes to thicken the ● sea salt to taste pulp.

Method In a wet grinder, blend the soaked raisins to make a smooth paste. Add the Combine all the ingredients and grind raisin paste to the boiling tomato pulp. to a smooth paste in a blender using Now add all the dry spices and cook for very litle water. Refrigerate and use as another 2 – 3 minutes or tll you have required. the desired consistency. About 5-6 servings Remove from heat and set aside to cool. Add the vinegar and the sauce thickens TOMATO KETCHUP further upon cooling. Ingredients Makes 300 ml ● ½ kg tomatoes ● 1 small onion, quartered optonal ● 3 – 4 cloves garlic peeled optonal ● ¼ cup raisins soaked for 4 hours ● 1 tsp ginger powder ● ½ tsp rock salt ● 1 tbsp any natural vinegar e.g. apple cider vinegar or rice vinegar

Method Heat a pan with a tght ftng lid. Put

70 MIXED VEGETABLE PORIYAL ● 2 tomatoes cut lengthwise ● 1 tsp red chili For the Vegetable ● ½ tsp amchur (dry mango ● ½ kg mixed unpeeled powder) vegetables fnely chopped in ● 2 tsp coriander powder and cubes of 1 cm (beans, carrots, cumin powder potatoes and peas) ● 2 tsp garam masala ● 2 tbsp grated fresh coconut ● salt to taste For the Tempering ● turmeric to taste ● 1 tsp mustard seeds ● coriander as garnish ● ginger chili paste to taste ● 1 red chili Method ● 2-3 curry leaves Mix all the dry masala and add to bhindi ● salt to taste and steam. The color should remain ● turmeric to taste green. Amchur prevents the bhindi from becoming stcky. Method Saute the onion in a kadhai on high Steam the mixed vegetables so that fame. When it browns, add tomato and they are just done (not overcooked) and saute for 30 seconds. Add bhindi to this, the colours are vibrant. In a heated pan and mix. Garnish with coriander. If you add mustard seeds. When they spluter want the bhindi crisp, afer steaming, turn of the fame and add turmeric and bake in an oven for 5 minutes. Serve. dry roast. When the smell permeates, Serves 4 add curry leaves and fnally mix in the steamed vegetables, ginger chili paste STUFFED VEGETABLES and fresh coconut. Serve hot. Ingredients Variaton ● ¼ kg brinjal (eggplant) Use only 1 vegetable or mixed veggies of your choice. They can also be grated instead of chopped. Serves 6-8

BHINDI MASALA Ingredients ● ½ kg bhindi washed, wiped and cubed ● 2 onions cut lengthwise

71 ● ¼ kg small onion vegetable cubed and steamed ● ¼ kg small unpeeled potato (carrots, potatoes, peas, ● ¼ cup sesame seeds caulifower and french beans) ● ¼ cup dry coconut ● 1 green chili slit lengthwise ● ¼ cup groundnut powder ● ½ tsp cumin seeds ● 1 tsp red chili powder ● ½ tsp garam masala ● ½ tsp turmeric ● ½ cup cashew cream (made ● 4 cloves garlic from ¼ cup cashews & water) ● 2 tbsp date paste ● 1 tsp kasoori methi roasted ● sea salt to taste and then powdered by hand ● lime juice & coriander to garnish ● 3 tbsp coriander

Method Method Roast the sesame, coconut, groundnut Dry roast the cumin seeds. First add the and grind it into a coarse powder. Add green chili and then add the tomato the chili, turmeric, garlic, date paste puree and cook for a few minutes. Keep and salt and stuf the vegetables. Steam 1 tbsp of cashew cream for garnish and them tll they are cooked. Make a sauce add the rest to the tomato puree. Cook with the remaining mixed masala (spice) for a few minutes. Add the vegetable and pour it over the veggies, add the garam masala and the kasoori methi lime juice on top, garnish and serve. powder. Add 2 tbsp of coriander and mix. Garnish with the remaining cream Variatons and coriander. Serve hot. You can use a host of other vegetables, Serves 2-3 just make sure they all take almost the same tme to cook or add in vegetables PUNJABI RAJMA that need longer to cook frst. Ingredients You can stuf vegetables with a combinaton of coconut, fresh coriander, ● 1 cup rajma (red kidney beans) besan and spices ● 4 cups water (or more according to desired Serves 3-4 consistency) ● salt to taste MIXED VEGETABLE MAKHANWALA ● 4 medium tomatoes Ingredients ● ½ inch ginger ● 6-8 large tomatoes steamed ● 1 tsp cumin powder and pureed ● ½ tsp garam masala ● 1 ½ cups mixed unpeeled ● ½ tsp red chili powder ● 1 tsp coriander powder

72 ● pinch of asafoetda ● 1 tsp cumin seeds ● ½ tsp turmeric ● ¼ tsp asafoetda ● salt to taste Method ● cashew cream or chopped Soak 1 cup rajma for 12 hours. Add salt coriander for garnish and 4 cups water and pressure cook on Method medium gas tll the frst whistle, then Thoroughly wash black gram, and kidney on slow fre for a further 10 to 15 mins. beans. Then soak it in about 2 glasses of Puree the tomatoes and ginger into a water for about 12 hours. Pressure cook paste. Dry roast the jeera frst and then for about 10 minutes (3-4 whistles). asafoetda, turmeric, coriander and red Then reduce the heat to ‘medium’ and chili powder for 1 min (take care to not cook for about 5 to 10 minutes. burn). Add the tomato ginger paste and a litle salt and cook for 10 mins. Puree Make the ginger and garlic into a paste. 1 ladle of boiled rajma into a paste to Heat a pan and dry temper cumin thicken the gravy. Now to the cooked seeds and asafoetda in it. Add thinly tomato paste add the pureed as well as sliced green chilies. Str. Add ginger- boiled rajma. Cook uncovered on a slow garlic paste and fnely chopped onions. fre for 20 mins. Switch of the gas and Fry untl golden brown adding water if garnish with fresh coriander and garam the mixture dries. Add fnely chopped masala. tomatoes and salt. Cook untl the Serves 4 mixture thickens into a pulpy sauce (about 3 mins). Then add cooked black gram and kidney beans to the mixture. Heat for 4-5 minutes. You can add a This North Indian dal is a healthy mix of litle water if you fnd it too thick. Mix many lentls in a dark brown gravy. Enjoy in well the cashew buter and cook this thick stew with steamed whole plain for 2 minutes. Dal makhani is ready to or favored rice, rots or . serve. Decorate with cashew cream or Ingredients chopped fresh coriander. Serves 4 ● 1½ cups black gram ● ¼ cup kidney beans SHAHI ‘PANEER’ ● 1 inch unpeeled ginger ● 2 – 3 green chili Ingredients ● 1 tbsp cashew buter ● 2 tbsp poppy seeds ● 3 fnely chopped tomatoes ● 2 tbsp watermelon seeds ● 2 fnely chopped onions ● 1 cup beaten vegan curd ● 7 – 8 cloves garlic ● 1 onion grated

73 ● ½ tsp garam masala ● 1 tsp red chili powder ● ½ tsp red chili powder ● 2 tsp coriander powder (optonal) ● 1 tsp jeera powder ● salt to taste ● 1 tsp garam masala powder ● 1 tsp cashew buter mixed ● 1 tsp kasoori methi powder with water to a creamy ● 1 tsp almond paste or sesame consistency (optonal) paste ● 250 gm extra frm tofu ● coriander leaves for decoraton Method Wash mushrooms, rinse and drain.. Method Cut into quarters. Wash and cut palak Soak poppy seeds and watermelon and steam. Cool and puree in blender seeds in water and grind it to a fne or roughly chop as per taste. Peel and paste. In a hot pan, cook the grated chop onions. Heat a pan. Add jeera onion tll transparent. Add ground paste seeds and let them spluter/pop. Add and cook for 2 minutes. crushed garlic and sauté tll light brown. Gradually add the curd. Add all the Add chopped onions, ginger and green masala, cashew buter if using and again chili and sauté untl onions turn light cook for 2-3 minutes. Add tofu and 1 cup brown. Add powder masalas and sauté water and let it cook tll the tofu sofens for 2 minutes. Add chopped tomatoes and the gravy thickens. Add coriander and sauté. Add litle water and simmer leaves before serving. tll tomatoes are cooked. Add prepared palak and quartered mushrooms, and Serves 4 – 6 sauté. Check seasoning. Cream in the nut or seed buter (or paste) and mix PALAK MUSHROOM well. Serve hot. Ingredients Serves 2-3 ● 2 cups of mushrooms ● 4 cups of palak/spinach SHAHI ‘CHICKEN’ ● 1 small onion Ingredients ● 1 small tomato ● 1 tsp crushed unpeeled ginger ● 200 gm raw jackfruit (kathal) ● 1 tsp crushed garlic chopped into 1 inch pieces. ● green chilies to taste ● 4 tomatoes, chopped ● 2 tsp chopped green coriander ● 1 onion, fnely chopped ● 1 tsp jeera seeds ● ½ tbsp kasoori methi ● salt to taste ● ½ tsp kashmiri chili powder ● a pinch of turmeric powder ● 1 tsp ginger garlic paste

74 ● 1 tsp chicken masala powder stcks ● salt and ground pepper to taste ● 4 -6 pieces cloves ● 1/3 cup vegan curd ● 2 -3 dry red chilies ● 2 -3 bay leaves Method ● 1 tsp mustard seeds Marinade the jackfruit pieces with ● ½ tsp cumin seeds vegan curd, ginger garlic paste, kashmiri ● ¼ tsp asafoetda chili powder and salt. Leave aside for ● a few curry leaves one hour to marinate. ● 2-3 green chilies ● salt Heat a pan, add the chopped onion and saute it tll it is slightly brown. Add Method the tomatoes and cook tll the water To make kadhi, mix the besan and yogurt evaporates and the tomatoes are and then the water. Add the ginger and mushy. You will know it is done when chili paste and set aside. the paste is thick, Blend this mixture to form a smooth paste. Temper with cinnamon stcks, cloves, dried red chilies, bay leaves, mustard Roast the marinated jackfruit at 200 seeds, jeera, asafoetda, curry leaves degrees in the oven for approx 15 and green chilies. Add the kadhi mixture. minutes tll you see the edges are slightly Bring to a boil. Sprinkle coriander on top more browned than the rest. and serve hot. Heat the tomato onion paste in a kadhai. Serves 4-6 Add the jackfruit to the gravy and let it cook for 5-10 minutes. Add chicken YAM ‘FISH’ CURRY masala powder and kasoori methi. Allow a few minutes to let all favors At Easter we normally had appam and merge. Serve with or kulcha. fsh curry. When I became vegan, I made it with yam instead of fsh. This way I Serves 1 - 2 could contnue the traditon and stll remain vegan- Rose KADHI Ingredients Ingredients ● ½ kg yam, peeled, steamed ● 3 tbsp chickpea four and cut into thin squares ● ½ cup vegan yogurt ● 1 tsp turmeric ● 2 cups water ● salt to taste ● 1 tsp green chili paste ● ¼ cup grated fresh coconut ● ½ tsp ginger paste ● 3 pieces kokum ● 2 pieces half-inch cinnamon ● few curry leaves for garnish

75 Masala ● 1 cup water ● 1 tsp methi seeds Curry Masala ● 1 cup onion, sliced ● 1 onion, roughly chopped. ● 2 tbsp ginger, minced ● ½ cup coconut ● 1 tsp garlic, minced ● ½ tsp ginger ● 4 to 5 kashmiri chili ● 1 tsp garlic ● 1 tsp mustard seeds ● ¼ tsp turmeric ● 5-6 curry leaves ● 1 tsp pepper ● 2 kashmiri chili Method ● 1 tsp fennel seeds Roast these masala ingredients. Blend Tempering the roasted masala and fresh coconut ● ½ inch cinnamon together. ● 2 clove Add the steamed yam into a vessel, add ● 2 cardamom turmeric, salt, masala paste, kokum, add ● 1 star anise enough water and let it boil. Switch of the gas. Add curry leaves as garnish and Method serve. Grind the curry ingredients into a Serves 2- 4 smooth paste. Marinate the vegetables except the onions and tomatoes with CHETTINAD CURRY the curry paste for 10-15min. As I really loved this dish before I turned Dry roast the onion, cinnamon, clove, vegan, I decided to recreate it using cardamom and star anise tll the only vegetables. As an added bonus I onion is translucent and the spices are discovered that it was actually simpler fragrant. Add the tomato and sauté to make since instead of making coconut along with turmeric and salt. Add the milk I just add coconut paste- Rose marinated veggies, water and let it simmer for 5 min. or tll the vegetables Ingredients are done. Garnish with curry leaves and ● ½ cup carrots, chopped. serve hot. ● ½ cup beans, chopped. Serves 4 ● ½ cup cauliflower, cut into florets. SAMBHAR ● 2 capsicum, deseeded and chopped This oil free version of the South Indian ● 2 onion, fnely chopped. . staple can be teamed with rice, dosas, ● 3-4 tomatoes, fnely chopped. idlis, vadas and utapams.

76

Ingredients water and bring to a boil. ● ½ cup toor dal Prepare the tempering by dry roastng ● 1 tomato, chopped the mustard seeds untl they crackle. ● 2 brinjals, cubed Add curry leaves and asafoetda. Add ● 1 drumstck, cut into 4 pieces this to the sambhar and simmer for 5 ● 2-3 ladies fngers, chopped. minutes. ● 1 tbsp tamarind Serves 8-10 ● salt to taste Sambhar Masala APPAM AND STEW ● 6 to 8 red chilies Ingredients for Appam ● 1 tbsp coriander seeds ● 1 tsp fenugreek seeds ● 1 cup whole red rice/ ● 1 tbsp toor dal millet ● 1 tbsp split bengal gram ● ½ cup coconut grated ● 1 tbsp split black gram ● ¼ cup cooked rice or millet ● 1 tsp turmeric powder ● salt to taste ● ½ tsp asafoetda ● ¼ tsp dry active yeast ● 2 dates Tempering ● 1 tsp mustard seeds Method ● 6 curry leaves Soak the rice for 5-6 hours. Grind the ● ¼ tsp asafoetda soaked rice, cooked rice, coconut, yeast and dates to a fne paste. Keep at room Method temperature for 8 hours. Add the salt First prepare the sambhar masala. Dry and mix well. Heat the tawa and place roast all the ingredients for the sambhar the bater one round ladle each. Cover masala. Then grind them to a fne paste and cook on the same side. Do not fip. in a blender using a litle water. (You can also grind this into a powder in a Ingredients for Stew larger quantty and keep it ready for the ● 50 gm carrots, future) Keep aside. Wash and pressure ● 50 gm beans cook the dal. ● 50 gm peas ● 50 gm mashed unpeeled potatoes In a vessel boil water, add drumstck ● 1 inch cinnamon and cook for 2-3 minutes. To this add ● 1 cup coconut paste chopped tomatoes and the tamarind. ● 1 tbsp ginger Once the drumstck is tender, add the ● 1 green chili (optonal) other vegetables. Now add the toor ● 1 bay leaf dal, sambhar masala, salt and 4 cups of

79 ● salt to taste ● salt to taste ● ½ tsp cumin powder Method ● ½ tsp turmeric Steam all the vegetables for 4-5 For the Curry minutes tll they are just done and not overcooked. ● 1 glass fresh coconut milk ● 1 cup chopped baby corn or In a kadhai mix all the ingredients except unpeeled carrots the mashed potatoes and coconut ● 1 cup chopped spring onions paste. Add water and boil together tll with greens vegetables are tender. ● 1-2 cups chopped red pepper Add mash potatoes and coconut paste ● 1 cup chopped french beans or and cook well. Season with salt. capsicum 1 cup chopped mushrooms Serves 5 ● ● 6-8 kafr lime leaves (This is the magical ingredient and it THAI GREEN CURRY is critcal to the taste of thai My family loves Thai, and earlier I curry) would buy the paste, which was full of ● 1 cup chopped tofu (optonal) oil and preservatves. The other day ● ½ cup chopped brinjal we made the paste at home and it (optional) turned out wonderfully well. My son actually thought this could feature in a Method restaurant menu- Reyna Grind together the wet ingredients of Ingredients the paste along with ½ cup of water in a For the Paste small jar. Roast the cumin and turmeric powders in a medium hot kadhai for 1-2 ● 4 pods of garlic mins. Pour the paste on top of the dry ● 1 tbsp kashmiri chili or masalas in the kadhai and cook for 3-4 yellow chili or 2 green chilies mins. depending on whether you want to make red, yellow or Lightly steam the vegetables (except green thai curry. mushrooms and red pepper) so that ● 1 tbsp of chopped rind of kafr they remain crunchy. lime Add the sieved coconut milk to the ● 1 onion chopped into 4-6 pcs paste followed by the kafr lime leaves ● ½ inch piece of galangal (if and tofu (if using). Add the steamed available) vegetables. Once the curry gives its ● lemon grass 2-3 stalks frst boil, add the mushrooms and red

80 pepper and turn of the gas within 30 Method seconds. Cover and let it rest for 10-15 Sauté garlic untl brown. Add the fnely mins before serving. chopped onions and salt. Sauté for 2-3 Serves 4-5 minutes, then add the roughly chopped tomatoes. When cooked, blend EGGPLANT PARMESAN vegetables into a smooth paste. Put the sauce back on to heat and cook for a few Ingredients for Vegetable Layers more minutes. Add salt, oregano, dried ● 2 medium purple/black herbs to taste. Cook untl the sauce eggplants, variety with least thickens to a medium consistency. seeds ● 4-5 potatoes, unpeeled, Ingredients for the White Sauce steamed ● 1 ½ cups raw cashews (unsoaked) ● pinch of salt ● ½ cup water ● 10 peppercorns Method ● salt to taste Cut the eggplant into round slices, ¼ ● 2-4 tbsp lime juice inch thick. Cut each round in half. Method Sprinkle salt over the slices and leave for Blend the raw cashews, salt, 5 minutes. When the eggplant sofens, peppercorns, lime juice and water. The place the semi-circular slices (with the cashews will make a thick, creamy fufy water that has been released) on a texture. The texture should be smooth tawa. Cover the eggplant and cook the and not granular. Add just enough water slices untl brown on both sides. Slice to get this consistency. the steamed potatoes into rounds ¼ inch thick. To Serve Ingredients for Red Sauce Layer the serving dish with the eggplant slices at the botom. Place the sliced, ● 6-8 tomatoes, cut into large boiled potatoes on top of eggplant chunks slices. Next layer with the red sauce. ● 2 medium onions, fnely Now place a layer of eggplant and a chopped layer of potatoes again. Next layer with ● 4-6 cloves garlic, fnely the white sauce. Contnue untl all the chopped vegetables have been layered. Then mix ● salt to taste the remaining red and white sauce. It ● a pinch of oregano or dried has a beautful pinkish colour. Pour this mixed herbs over the contents. Put dish in the oven ● a pinch of red chili fakes to bake for 10-15 minutes and serve

81 piping hot. Garnish with thinly sliced Then add the crushed tomatoes, the tomatoes, parsley and dollops of the ground soy nuggets and soya sauce white sauce. and cook for about 10 minutes. Taste Serves 4-6 the mixture to see if the salt is right or adjust by adding soya sauce. Add herbs SHEPHERD’S PIE and cook a bit longer. In a 6 inch square baking tray, press the soya nugget Ingredients mixture to the height of about 1 cm. ● 4 medium, unpeeled potatoes The layer of potatoes should also be of ● ½ cup soy milk similar height. Top with a layer of nut ● ½ cup soy nuggets or soya mince cheese on top. ● 3 tbsp soy sauce Bake in an oven for 15-20 minutes, untl ● 1 medium onion minced, the nut cheese gets brown and then ● 1 carrot, unpeeled grated sprinkle the chopped red capsicum over ● small celery stalk with leaves fnely it as a garnish or you can sprinkle the chopped capsicum over it afer 10 minutes of ● 7 tomatoes, crushed baking and allow the capsicum to bake a ● salt and pepper, to taste bit too. Cut into squares and serve. ● ½ tsp thyme and rosemary ● ½ red capsicum, finely chopped Serves 4 ● ⅓ cup sour cream cheese VEGGIE MILLET BAKE Method Ingredients Steam the potatoes untl tender. Drain, ● 1 cup vegetable stock (do not peel) mash and add the soymilk. ● 2 cups cooked barnyard/foxtail Season with salt and pepper to get the millet consistency of mashed potatoes. ● ½ cup broccoli Soak the nuggets or mince for 20 – 30 ● ½ cup potato, unpeeled, diced minutes. Squeeze out all the water from ● 1 medium onion, diced them. Wash and squeeze again. If using ● 2 cloves garlic, minced nuggets, mince them in a food processor ● 1 tbsp fresh thyme leaves (or 1 tsp to make them into small fakes. If you dried) are using soya fakes, all you need to do ● 1 tbsp fresh rosemary, fnely is soak, wash and squeeze out the water. chopped (or 1 tsp dried) In a medium pan, sauté the onion, the ● ¼ tsp crushed red chili fakes carrots and celery untl the onion is ● 1.5 cups spinach leaves translucent (10 minutes). ● 1 cup cashew cheese ● 1 tsp fresh lemon zest

82 ● ¼ tsp freshly ground black pepper Method ● salt to taste Grate the coconuts and add water to Method make creamy consistency. Extract the cream from the grated coconut through Steam the potato untl cooked. Preheat a piece of muslin. Dry roast the besan oven to 350 degrees. Dry roast the onion in a pan with the cumin powder. Add and garlic untl translucent. Add thyme, vegetable stock and all the vegetables rosemary, red-pepper fakes, and spinach one by one according to how long it and sauté untl just wilted. Remove from will take to cook and bring to boil. Keep heat. Add the millet, cashew cheese, vegetables crunchy. Add the coconut lemon zest, pepper, potato and broccoli milk, lemon juice and salt to taste. to the spinach-onion mixture, along with vegetable stock and str untl well Serve with rice or noodles and add combined. Pour the mixture into the garnishes according to individual taste. prepared baking dish, and place in the Serves 3-4 oven. Bake for 30 minutes, untl set and edges are brown. Let it cool slightly BRAISED CABBAGE before slicing. Serve warm or at room temperature (it’s also good cold). Ingredients Serves 4 ● 1 head white cabbage ● 1 tbsp whole wheat four BURMESE KHOW SUEY ● vegetable stock as required. ● few drops of lime juice Ingredients ● salt and pepper to taste vegetables – baby corn, buton ● a pinch of nutmeg mushrooms, carrots, beans, onions, brocolli, caulifower Method Shred fnely a head of white cabbage, ● 2 cups fresh coconut cream sauté untl cabbage is slightly browned ● 2 cups vegetable stock but not burned. ● 2 tbsp besan/gram four ● 1 tsp cumin powder The cabbage should be nearly cooked ● juice of 2 lemons at that stage. Dust with a bit of four, ● salt to taste keep strring to cook the four, add some ● buckwheat or brown rice vegetable stock and simmer for a few noodles or brown rice minutes. garnishing chopped toasted ● Season with salt, pepper and nutmeg. garlic, onion, tomatoes, Add a sprinkle of lemon juice, serve. coriander, green chili, cucumber, lemon juice Serves 3-4

83 WHOLE WHEAT of warm water. When yeast starts blooming, use this water to make the Ingredients dough. ● 1 cup whole wheat four ● 1 cup warm water Mix mashed potatoes, salt and coriander ● salt leaves with the four. Use water to make a sof dough. Cover the dough and allow Method to rise in a warm place for 2- 4 hours untl it doubles in size. Take the fresh whole wheat four and mix with warm water, adding a bit of Filling salt to make a frm dough. Make small Chop the onions very fne and sauté balls and roll out into six inch round them lightly untl they are sof. Add salt fat breads by hand or with a rolling to taste. The onions, once done should pin using a generous amount of four be relatvely dry. to prevent stcking or else pat out the Making the rot on a piece of buter paper, so that Roll out a small rot and add a spoonful it is easy to move to the tawa (cast iron). of onion flling. Close from all sides in a Cook and turn over and then infate like closed ball. Roll out a kulcha using some you would a rot (chapat). dry four so the dough is not stcky. Serves 2-3 Bake on the fat griddle tll light brown spots appear. Keep aside all of them. WHOLE WHEAT ONION STUFFED Now apply some coconut milk on each KULCHAS one and put them in the oven. Serve Ingredients: hot. ● 2-3 cups of whole wheat four Serves 8-10 ● 2- boiled and mashed potatoes ● ½ tsp yeast WHOLE WHEAT BREAD ● warm water to make dough Ingredients: ● 1/8 tsp salt ● 1 cup lukewarm water ● 2 tbsp chopped coriander leaves ● 1 tbsp date paste ● 4 onions chopped fne and sautéed ● 2 tsp date paste ● ½ cup thick coconut milk

Method Dough Add date paste and yeast to a cup

84 WHOLE WHEAT ROTI ● 1 tsp yeast required ● 2 cups whole wheat four Method Ingredients ● 2 tbsp fax seeds In a bowl, mix all the ingredients and ● 1 cup whole wheat four ● 2 tbsp sesame seeds knead a frm dough using warm water, ● 1 cup warm water ● 1 tsp mixed herbs litle at a tme. ● salt Method Cover the dough with a kitchen towel Method and rest it for 30 minutes. Make small Dissolve date paste in lukewarm water. balls and use a tortlla press to form Take the fresh whole wheat four and Add the yeast granules and leave it small tortllas. Alternately if you don’t mix with warm water, adding a bit of covered for 10 minutes. You will notce have a tortlla press, dust a fat surface salt to make a frm dough. Make small it is frothy afer 10 minutes. balls and roll out into six inch round with dry wheat four and roll out the fat breads by hand or with a rolling Add half of the whole wheat four (1 dough balls into evenly thin tortllas. pin using a generous amount of four cup) and mix well. Leave it covered for Heat an iron skillet or tawa and roast the to prevent stcking or else pat out the 30 minutes. tortllas on both sides tll they are done. rot on a piece of buter paper, so that Now add the balance ata, salt, fax Makes 6-8 tortllas it is easy to move to the tawa (cast iron). seeds, and sesame seeds and knead well. Cook and turn over and then infate like Leave it covered for 1 hour. Afer an hour JOWAR/ AMARANTH ROTI you would a rot (chapat). knead the dough thoroughly. Make buns Ingredients Serves 2-3 or foccasia or bread of your choice. ● 2 cups jowar four/amaranth Keep covered for 30 minutes, switch on four WHOLE WHEAT ONION STUFFED the oven 20 minutes before and bake for ● 1 cup steamed mashed KULCHAS 35 – 40 minutes at 200 degrees for frst potatoes Ingredients: 10 minutes and at 180 degrees for the ● 1 tsp ginger and chili paste ● 2-3 cups of whole wheat four rest. Check by insertng knife to see if it ● sea salt as per taste ● 2- boiled and mashed potatoes is baked well. Remove on a wire rack to ● ½ tsp yeast cool a litle. Method ● warm water to make dough Serves 4 Mix all the ingredients in a big bowl and ● 1/8 tsp salt bind them together with hot water in a ● 2 tbsp chopped coriander leaves WHOLE WHEAT AND CORN TORTILLAS tght dough. Roll out into thin rot and use four to roll if required. Roast the ● 4 onions chopped fne and sautéed Ingredients ● 2 tsp date paste rots on a skillet. ● 100 gm whole wheat four ● ½ cup thick coconut milk Serves 4-6 ● 100 gm whole corn four ● 1 tsp tahini or unpolished Method FRAGRANT BROWN RICE sesame seed powder Dough ● ½ tsp sea salt Ingredients Add date paste and yeast to a cup ● warm water for kneading, as ● 2 cups whole brown,

85 unpolished basmat rice, ground into powder washed and soaked for 4 hours ● chopped celery, oregano and ● 2 cups water capsicum as a favoring ● ½ tsp (about 20 threads) ● salt to taste safron ● 2 cloves, Method ● 1 stck cinnamon Heat a medium-sized pot to medium ● 2 pods cardamom temperature, add the uncooked rice, ● sea salt to taste and roast. You do not have to str the rice around very much at frst, while Method browning, but as the rice becomes Drain the water from soaked rice. browner you want to be strring it In a pan roast cloves, cinnamon and around to make sure it all browns evenly cardamom. Add safron strings, sea salt, and doesn’t burn. Towards the end of and 2 cups of water. Add soaked rice to the browning, add the garlic so that it is the pan and cover the pan. Cook rice on sort of sautéed/browned. medium heat tll the rice is fufy. You Next, add the water to the rice (it will may have to add extra water tll all the steam loudly) and add the remaining rice is cooked. ingredients. Str well and cover (with Serves 6 to 8 a small air escape). Reduce heat to medium-low to medium, and let cook MEXICAN RICE for 20-30 minutes. (Cooking tme and Great served with the Mexican beans, temperature varies with your stove. Mexican tortllas, chili sauce and salsa. Check afer 20 minutes to make sure it Also great as a side dish to Mexican doesn’t burn.) The essental rule of this entrees such as tacos, enchiladas, recipe is “Do Not Peek” while the rice is burritos, etc. cooking. Ingredients When ready, all the water would have been absorbed, the rice will be fufy ● 1 cup brown rice and each grain will be “split open” ● 2 cups cold water because of the browning. It should be ● 2 cloves garlic, minced or crushed dry, not saucy. You can adjust the spices/ ● ½ onion chopped peppers to your taste. The recipe can ● 1 cup coarsely chopped be changed by keeping with the 1 cup tomato rice/2 cups water rato, and adjustng ● hot pepper of your choice, remaining ingredients. sliced lengthwise ● 1 tsp roasted cumin seeds

86

Serves 3-4 • 1 bay leaf CAULIFLOWER ‘RICE’ • 1 tsp garam masala • ¼ tsp turmeric powder Ingredients • ½ tsp red chili powder ● 5 cups caulifower forets • ½ medium sized caulifower, ● 1 cup raw cashews chopped into small forets ● 1 tsp sea salt • ¾ tsp salt • 2 cups peanut and rice milk Method curd/ cashew cream + lemon In a food processor combine the juice cashews and sea salt. Pulse to achieve a • 1/3 cup fresh peas fne meal. Add the caulifower and pulse • 2-3 tbsp raw cashews to create a “rice-like” texture. Do not • 1 tbsp raisins or cranberries over process. For Layer Assembly Serves 4 • ½ onion finely sliced • ½ cup chopped coriander MILLET BIRYANI leaves Ingredients • ½ cup mint leaves (optonal) • safron milk: a few safron • 1 cup uncooked barnyard millet strands mixed into 2 tbsp warm • 1 green cardamom water or nut milk • 1 black cardamom • 2 cloves Method: • 1 inch cinnamon stck • 1 bay leaf Millet: In a deep pan, add the millets, • 2/3 tsp salt or to taste spices salt and water. Mix, cover and • 1.5 - 2 cups water cook for 5 -7 minutes. For Caulifower Gravy Caulifower gravy: Dry roast the onions, • 2 onions, fnely sliced green chili, ginger, garlic, chili pepper • 1 green chili, chopped and cook untl onion slices are mostly • 2 tbsp ginger, unpeeled, thinly brown. If using ginger or garlic paste, sliced add the paste when onion is done. • 1 tbsp fnely chopped garlic Dry roast the whole spices on the side. • 3-4 cloves Add them to the onions. Add all the • 1/2 tsp cumin seeds spices and mix for a minute. • 4 green cardamom Steam the caulifower and peas for 5 • 4 cloves minutes tll almost done. Add them to • 1 inch cinnamon the onions. Add the yogurt. Mix and

89 cook for 6-7 minutes at low-medium ● salt to taste heat or untl caulifower is tender crisp. Method Add half of the nuts, raisins, and dried Drain the water and keep soaked brown fruit. Mix and keep ready. Add water rice aside. or nondairy milk, if you like thinner or more gravy. Mix and use to layer. In a pan take one cup soya nuggets, add 4 cups water with a pinch of salt Now in a baking tray or clay pot use half the gravy as the frst layer, then half the and bring it to boil. Boil for 5 minutes. millets, sprinkle half the onions, coriander, Remove from fre and let it cool for mint leaves, and safron milk. Now again about 10 minutes. Drain out the water. another layer of caulifower, then millets Rinse soya nuggets 2-3 tme in fresh and then the same sprinklings on top. water. Lightly squeeze out excess water. Cover and cook either in the oven at 180 In a separate pan, add chopped onions, C or on the stove at a low fame for 25 – bay leaves, cinnamon stck and cloves. 30 mins. Serve hot. Sauté for 2 minutes. Add soaked brown Serves 3-4 rice with 4 cups of water and add safron strings. Cover the pan and cook tll the SAFFRON BROWN RICE WITH rice is fufy. You may have to add extra VEGETABLES & SOYA NUGGETS water tll all the rice is cooked. Ingredients Steam green beans, green peas and carrot cubes and add to cooked rice. ● 2 cups whole brown rice/whole Add boiled nuggets and mix well. basmat washed and soaked for 2 hours Add ground black pepper and sea ● 4 cups water salt to taste. Garnish with fresh green ● ½ cup chopped onion coriander leaves and lemon slices. ● ½ cup green beans chopped Serves 8-10 ● ½ cup peas ● ½ cup soya nuggets ● 1 tsp ground black pepper ● ½ cup grated carrots ● ½ tsp (about 20 threads) safron ● couple of bay leaves ● a small cinnamon piece ● a few cloves ● fresh coriander for garnishing ● lemon slices for garnishing

90 DATE PASTE (RAW) Ingredients This is a basic sweetener that can ● 4 (or more) ripe bananas be used in many desserts. It can be ● cinnamon prepared in advance and stored in the ● walnuts fridge for 7 – 10 days. Method Ingredients Place peeled halved bananas in a box in ● 1 cup dates, pited the freezer. Afer 2 days or more, take ● 1 cup warm water them out and put in the blender or food processor and blend tll you get a Method smooth creamy ice cream. Soak dates in just enough water for few Add some cinnamon and walnuts for an hours – untl they get plump and have extra punch. Serve immediately. absorbed some of the liquid. Along with the water process the dates in a food Variatons processor untl smooth. Store in the Garnish with berries, raisins or chopped refrigerator. fruit of your choice. Add the zest of ¼ In case your dates are sof and juicy, you orange and 1 tbsp grated ginger for extra can make the date paste without any favor. Add cocoa powder for chocolate water too. ice cream. Add any frozen fruit to create diferent favored ice creams. Makes 1.5 cups Serves 4 DATE AND WALNUT SWEET COCONUT MILK AND FIG ICE CREAM These take seconds to make and satsfy that sweet tooth! Ingredients ● 400 ml coconut milk Ingredients ● 100 gm dried fgs ● dark sof dates ● walnuts Method Soak the dried fgs in the coconut cream Method for about one hour or a bit more (in Cut open the date, stuf with a whole warm climates it is beter to put the walnut and serve.

BANANA ICE CREAM This is an unbelievably creamy ice cream and it is so easy!

91 mixture in the fridge during this tme). it to completely cover it. Bake in the The fgs will swell and become sofer. oven at 200 degrees for 40 minutes untl Put the mixture in the blender and the fruit starts bubbling. blend. Freeze. Once it is almost frozen Variaton it’s ready to serve. It can be served without cooking as a Variaton raw dessert Use fresh lychees with lime and a dash Serves 6–8 of rosewater instead of the fgs. It is a lovely delicate favor that is refreshing in RAW CARROT HALWA the summertme. Another variaton is to add banana with the fgs. Ingredients Serves 4 ● ½ cup fnely grated unpeeled carrot TROPICAL FRUIT CRUMBLE ● ½ cup fresh grated coconut ● ¼ cup deseeded black dates – Ingredients squished by hand ● 1 small pineapple (around 8 – 9 ● ¼ tsp cardamom powder thin slices) cut into small pieces ● 8 – 10 almonds slivered ● 2 medium mangoes chopped into cubes Method ● 2 bananas, cubed Mix all ingredients very well by hand ● ¼ cup raisins (optional) and decorate with slivered almonds and ● lime juice to taste serve. ● ¼ tsp cinnamon powder Serves 2 For the Crust ● 6 tbsp ground almonds BEETROOT HALWA ● 8 tbsp dry dates powder Ingredients ● 5 tbsp grated dry coconut ● ½ tsp cinnamon powder ● ½ cup fnely grated unpeeled beetroot Method ● 2 inch piece of coconut or 10 cashews or walnuts soaked for Preheat the oven to 160 degrees for 8 hours 20 minutes. Mix all the fruits together ● ½ cup deseeded black dates with ¼ tsp cinnamon powder and lemon – squished by hand or ground juice to taste. Mix the rest of the dry into paste ingredients thoroughly. Put the fruits in ● ¼ tsp cardamom powder a fat glass tray. Put the dry mixture over

92 Method Method Steam the grated beetroot with Blend all the ingredients in a food cardamom powder. Just 5 minutes of processor or blender. The mixture steaming is sufcient. If using cashews should be smooth and homogenous. or walnuts, blend with 2 tsp water to Pour into small serving dishes and make a thick cream. If using coconut, refrigerate for 2 hours. grind it into a paste with 2 tsp water. Mix Variaton all ingredients very well and chill before serving. If you cannot get any avocados try using 200 gm of soaked cashews. Tofu Serves 2 or tender coconut (malai) can be used instead of avocado. RAW CHOCOLATE BROWNIES Serves 8-10 Ingredients ● 2 cups walnuts BESAN LADDOO ● 1 cup cocoa powder Ingredients ● a pinch of salt ● 1 ½ cup dates ● ½ cup bengal gram dal ● ½ cup grated coconut Method ● ¼ cup pited sof dark dates Blend the walnuts in a food processor or date paste untl coarse and stcky. Add to this ● ¼ cup dry dates powder mixture the cocoa powder and salt. ● ¼ tsp cardamom powder Next add the dates, a litle at a tme, ● 10 – 12 almonds and keep blending untl it becomes a consistency like cake crumbs. Keep Method adding dates untl the mixture stcks Roast the bengal gram dal to lovely together. golden color. Cool it and grind it coarsely. Add cardamom powder, grated Transfer to a plate and set to desired coconut and dry dates powder. In a shape. Freeze for an hour. food processor, mix this dry four, dates Serves 3 and almonds. Adjust the sweetness by adding more dates or date paste if CHOCOLATE MOUSSE required and roll into laddoos (balls). Ingredients Yields 12 - 15 ● 2 ripe avocados ● ½ cup cocoa ● ¾ cup date paste.

93 DUTCH OAT COOKIES minutes remove from hot water and drop them in chilled water. This helps Ingredients to remove the skin easily. Remove skin ● 1 cup raw cashews of all the almonds. Blend in grinder ● ½ cup date paste or pited dates without water into a coarse paste. Add ● ½ cup rolled oats few drops of beetroot juice to 1 /2 the ● ¼ tsp dried ginger almond paste. ● pinch of salt ● pinch of freshly ground nutmeg Squish the dates with hand to make a ● ¼ tsp vanilla extract thick paste. ● 1 tsp cinnamon Press down evenly the other ½ white ● 2 tbsp raisins almond paste in a fat square dish. Now add the cocoa by sprinkling it or mixing Method it with the dates. Press down the dates In a food processor, grind the cashews on the almond layer. Finish it by making into a fne four. Add the other a layer of the pink almond paste. Keep ingredients except the raisins and in the fridge for 30 minutes. Cut into pulse to combine. Once the mixture squares. You can decorate them with begins to clump together, mix in the almond halves. raisins. Roll into 1 inch balls and press Serves 8-10 fat into cookies. Make a design with a fork. Serve immediately or store in the freezer or refrigerator. Makes about 20 cookies

MARZIPAN Ingredients ● 1 cup almonds ● 1 cup dates ● few drops of beetroot juice ● 2 tbsp cocoa powder (optonal)

Method Soak almonds in glass jar and store in fridge for 8 hours. Wash very well. Boil water in a vessel and drop the almonds into it. Switch of the gas. Afer 10

94 NOTES:

95 This book has been created with the love, dedicaton and recipes of many people - Anubha Kothari, Bhavna Kapoor, Kommal Shah, Lisa Pitman, Madhura Vayal, Mala Barua, Mayavi Khandelwal, Millie Mitra, Nandini Gulat, Dr Nandita Shah, Reyna Rupani, Rosemol Pinto, Ruchi Singh, Shreya Singhania, Vandana Tiwari and others.

96