Timeless Recipes for Healthy Living Dairy& Oil-Free Delicacies Fromindia and Theworld Over
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Timeless Recipes For Healthy Living dairy& oil-free delicacies fromIndia and theworld over www.sharan-india .arg This book has been created with the love, dedication and recipes of many people - Anubha Kothari, Bhavna Kapoor, Lisa Pitman, Madhura Vayal, Mala Barua, Mayavi Khandelwal, Millie Mitra, Nandini Gulati, Dr Nandita Shah, Reyna Rupani, Rosemol Pinto, and others INDEX I. KITCHEN REPLACEMENT CHART 1 II. RECIPES 1. SMOOTHIES AND BEVERAGES a. BREAKFAST SMOOTHIES 3 Basic Green Smoothie 3 Zesty Green Smoothie 3 Caramel Apple Green Smoothie 3 b. OTHER SMOOTHIES Chocolate Smoothie 4 Papaya Smoothie with a Zing 4 Key Lime Pie Smoothie 4 Chikoo Almond Shake 5 Almond Milk Thandai 5 c. BEVERAGES Herbal Infusions 5 Masala Chai 6 2. DAIRY ALTERNATIVES Nut Milk or Seed Milk 7 Coconut Milk 7 Peanut Rice Milk Curd 8 Peanut Curd Buttermilk 8 Tender Coconut Chaas (buttermilk) 9 Peanut and Other Nut Butters 9 Coconut Butter (Ghee Replacer) 9 Raw Cashew Cheese 9 Sour Cream 10 Boursin 10 Nut Free Cheese 11 Shreddable Cheese 11 Feta Cheese 11 3. BREAKFAST Vegetable Poha 13 Colourful Millet Upma 13 Red Rice Idli/Dosa Mau 14 Ragi Porridge 14 Creamy Oatmeal Porridge with Sunflower Seeds 15 Chilla or Pudla or Pesarattu 15 Thalipeeth (Savoury Pancake) 16 Tofu Akuri / Scramble 16 ‘Omelette’ 17 Muesli 17 Tropical Breakfast Parfait 17 Avocado Breakfast Superbowl 18 4. Salads a. DRESSING Cashew Mayonnaise 19 Nacho Cheese 19 Green Goddess Dressing 19 Chipotle Ranch Dressing 20 Tahini Dressing 20 Oriental Style Dressing 20 Cumin Yogurt Dressing 20 b. DIPS Cheesy Dip 21 Guacamole 21 Mexican Salsas i. Salsa Verde 21 ii. Pico de Gallo 22 iii. Tomato Salsa 22 Babaganoush 22 Hummus 22 No-Bean Hummus 23 c. SIDE SALADS Beetroot with Zing 23 Cucumber Summer Rolls with Ginger Almond Sauce 23 Bell Pepper, Corn and Avocado Salad with Mustard Dressing 24 Cabbage Rolls 24 Carrot, Peanut and Raisin Salad 25 Mixed Vegetable Salad with Coconut Mustard Dressing 25 Coleslaw 26 Lemony Carrot Salad with Dill 26 Mediterranean Eggplant Salad with Yogurt Dressing 26 Thai Lettuce Spring Rolls with Peanut Satay 27 Tzatziki 27 Cucumber Sesame Salad 27 d. FERMENTED FOODS Carrot and Beetroot Kanji 28 Fermented Rice Porridge 28 Kimchi 28 Sauerkraut 29 e. INDIAN SALADS Cabbage Salad with Tomatoes 29 Cucumber Salad with Peanuts and Coconut 29 Kosumbri 30 Indian Carrot Salad 30 Indian Tossed Salad 31 Raita 31 f. MEAL REPLACER SALADS Millet Tabbouleh Salad 31 Pumpkin Mushroom with Cubed Cheese and Rocket 32 Rainbow Pad Thai 32 Rocket and Sweet Potato Salad 32 Salad Nicoise 33 Spicy Pearl Millet Salad 34 Steamed Pumpkin and Spinach with Tahini Dressing 34 Sweet Potato and Broccoli with Cumin and Yogurt Dressing 34 Vietnamese Spring Rolls with Spicy Peanut Sauce 35 Better than Tuna Salad 35 Broccoli Salad 35 Caribbean Sweet Potato Salad 36 Eggless Egg Salad 37 Salad with Kaffir Lime Dressing 37 Warm Lentil Salad 37 Zucchini Pasta and Choice of 3 Sauces 37 5. SOUPS Vegetable Stock 39 Minestrone Soup 39 Tom Yum Soup 39 Carrot and Ginger Soup 40 Daal Soup 40 Mushroom Soup 41 Pumpkin Fenugreek Soup 41 Millet Noodles Soup with Greens and Miso 42 3 Bean Chilli 42 Sweet Potato Soup 43 Fiery Papaya and Lemongrass Soup 43 6. HEALTHY SNACKS 3 Open Sandwiches 44 Adzuki Bean or Sprouts Burgers 44 Millets Oats Crackers 45 Thai Layered Dip 45 Tomato Bruschetta 46 Baked Falafel 46 Baked Potato/ Sweet Potato Wedges 47 Muthia 47 Dahi Vada 49 Pakoras 49 7. CHAATS Sprouts Chaat 50 Sweet Potato Chaat 50 Grain Free ‘Papdi’ Chaat 51 Healthy Bhel 51 8. CHUTNEYS Green Coconut Chutney 52 Date and Tamarind Chutney 52 Coriander and Mint Chutney 52 Tomato Ketchup 53 9. MAIN COURSE Mixed Vegetable Poriyal 54 Bhindi Fry 54 Stuffed Vegetables 54 Mixed Vegetable Makhanwala 55 Punjabi Rajma 55 Dal Makhani 56 Shahi ‘Paneer’ 57 Palak Mushroom 57 Shahi ‘Chicken’ 58 Kadhi 58 Yam ‘Fish’ Curry 59 Chettinad Curry 59 Sambar 60 Appam and Stew 60 Thai Green Curry 61 Eggplant Parmesan 62 Shepherd’s Pie 63 Veggie Millet Bake 63 10. BREADS AND RICE Whole Wheat Roti 64 Whole Wheat Onion Stuffed Kulcha 64 Whole Wheat Bread 65 Whole Wheat and Corn Tortillas 65 Jowar/Amaranth Roti 65 Fragrant Brown Rice 66 Mexican Rice 66 Cauliflower ‘Rice’ 67 Millet Biryani 67 11. DESSERTS Date Paste (Raw) 69 Date and Walnut Sweets 69 Banana Ice cream 69 Coconut and Fig Ice cream 69 Tropical Fruit Crumble 70 Raw Carrot Halwa 70 Beetroot Halwa 70 Raw Chocolate Brownies 71 Chocolate Mousse 71 Besan Laddoo 71 Dutch Oat Cookies 72 Marzipan 72 Kitchen replacement chart The Following table lists common animal-based, reFined, and processed food/ingredients and suggested replacements. Food/ingredient Replacement options Butter Almond butter, avocado, cashew butter, peanut butter, coconut butter and sesame butter (as a spread) Buttermilk Buttermilk made From plant-based curd/yoghurt, tender coconut Canned and Frozen Food Fresh alternatives whenever possible Cheese Cheese made from plant-based sources such as nuts, seeds, and legumes and nutritional yeast flakes Chocolate (milk) Cocoa powder or dark chocolate Cream Cashew or other nut butters mixed with water and ground Curd/yoghurt Curd/yoghurt made From plant-based milks such as soy and peanut Eggs Many diFFerent options, depending on the use Fried Food Oil-free baked or roasted alternatives 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 1 Meat and seaFood Soy nuggets and Flakes, toFu, beans, ready-made meat replacers, yam and raw jackFruit 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, and sesame seeds Paneer ToFu or “soy paneer” and toFu marinated in cashew cream Ready-made cereals Muesli made with whole Flakes, 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, or sea salt SoFt drinks Water, lime juice with water, fruit smoothies, etc. Sugar, honey, and artiFicial Dried Fruits such as dates, raisins, Figs and apricots. sweeteners Tea and coFFee Homemade herbal inFusions From herbs and spices, ready-made herbal teas, and barley or soy coFFee White Flour (maida) and Flours and breads (e.g., chapatis and rotis) made bread from whole wheat (atta) or other whole grains like millet (e.g. jowar, bajra, and nachni/ragi), brown rice, and spelt (most wheat breads in the market contain emulsiFiers and fat) White rice Whole (unpolished) rice such as brown or red rice 2 1. SMOOTHIES AND BEVERAGES few seconds. Then add the greens and rest of the water (or ice-cubes) and a. Breakfast Smoothies blend till it is a smooth green drink. Enjoy! Basic Green Smoothie Green smoothies are a great VariatioN: Replace one banana with energizing way to start the morning any other Fruits. and incorporate the goodness oF SerVes 1 greens with the sweetness oF Fruit. To make a great green smoothie mix Zesty GreeN Smoothie about ⅓ or less greeN leaves and ⅔ fruit (excePt meloNs or fibrous fruit IngredieNts such as citrus) and a bit of water. ● ⅓ cup mint leaves Flavourings can be added as needed ● juice oF ½ lime (ginger, mint, lemon zest). Smoothies ● 2 -3 Frozen large bananas, should not be strained. NeVer add slightly deFrosted vegetables (like cucumber, broccoli ● 1 tsp orange zest and zucchiNi), Nuts or seeds. ● ½ tsp grated ginger It’s best to alternate between ● 1 tbsp soaked raisins diFFerent kinds of greens on difFerent days - spinach, mint, coriander, celery Method greens, spring onion greens, pak choy, Place the mint leaves and lime juice in beetroot greens, basil, betel leaves the blender. Add some of the bananas etc. Bananas, mangoes, papaya, and blend to crush the mint leaves chikoo, grapes, passionFruit and other well. Add rest oF the ingredients and pulpy Fruits make good smoothies. blend well. Add water as needed. Pour into glasses and serve Here is one basic recipe. immediately. SerVes 3-4 IngredieNts ● 2 ripe bananas or equivalent Caramel APPle Green Smoothie frozen bananas ● a large handFul oF greens IngredieNts ● ¼ cup water ● 1 Frozen apple ● 2 cups spinach Method ● 2 soFt or soaked dates pitted Place the bananas and other Fruits ● ½ tsp pure vanilla extract with very little water and blend For a ● ⅛ tsp ground cinnamon 3 ● pinch salt ● 1 cup juice from kinnow, ● 2 ice cubes orange or sweet lime ● ½ green chilly Method ● 1 tbsp lemon juice Place in your blender in the order oF (optional) the ingredients listed. Then blend For 30 seconds or until smooth. Method SerVes 2 Blend green chilly with the juice till smooth. Add the papaya and blend further. Squeeze some lemon juice. SerVes 2 b. Other Smoothies Key Lime Pie Smoothie Chocolate Smoothie IngredieNts IngredieNts ● 2 cups ice ● 2 ripe bananas ● 1 cup Filtered water ● handful of beet greens or ● ½ cup raw chopped pitted spinach dates ● cocoa powder ● ¼ cup lemon Flesh (1 whole ● ½ cup water small lemon) peeled and pips ● 1- 2 soaked dates (optional) removed ● 1 medium banana (Fresh or Method frozen) Make a green smoothie as above, ● 5 tbsp freshly squeezed adding cocoa powder as per your lemon juice taste. Add dates if you require extra ● 1 tsp vanilla extract sweetness and add ice-cubes iF you ● ½ tsp Freshly grated lemon want it cold. Yummilicious! zest SerVes 2 ● pinch salt PaPaya Smoothie With A ZiNg Method This is an unusual smoothie that is not Blend all the ingredients together in very sweet and has surprising zing this order – water, dates, lemon Flesh, from a green chilly.