Page3

TheTasteDivine
IndianVegetarianCookingtheNaturalWay
Vanamali
STATEUNIVERSITYOFNEWYORKPRESS

Page4

TheTasteDivine:IndianVegetarianCookingtheNaturalWay
byVanamali.StateUniversityofNewYorkPress.
PublishedbyStateUniversityofNewYorkPress,Albany
1993StateUniversityofNewYork.
Allrightsreserved.PrintedintheUnitedStatesofAmerica.
Nopartofthisbookmaybeusedorreproducedinanymannerwhatsoeverwithoutwrittenpermissionexceptinthecaseofbriefquotationsembodiedincritical
articlesandreviews.Forinformation,addresstheStateUniversityofNewYorkPress,StateUniversityPlaza,Albany,NY12246.
LibraryofCongressCataloginginPublicationData
10987654321
Vanamali.
Thetastedivine:Indianvegetariancookingthenaturalway/Vanamali.
p.cm.
Includesindex.
ISBN0791411877(ch.:acidfree).ISBN0791411885(pbk.:acidfree)
1.Cookery,Indic.2.Cookery,Yoga.3.Vegetariancookery.
I.Title.
TX724.5.I4V2
1993
641.5954dc20
9230764
CIP
Designandproduction:SushilaBlackman,BookPackagerTampa,Florida.

Page5

DedicatedtotheLordVanamali.
AhumbletulsileaflaidathisLotusfeet
withlove.

Page7

Contents
Introduction

PreparationofEssentialIngredients

18

1SadhanaJuicesandShakes

24

2GokulHerbalTeas

28

3BalakrishnaMilk,Butter,Cream

32

4DamodaraSalads

35

5ManamohanSaladDressingsandSauces

41

6ShyamasundaraSoups

43

7KrishnaChutneysandPickles

50

8MuralidharBread

55

9ChaitanyaChapatis

59

10NarayanaRiceDishes

62

11NandakumarCurries

72

12VishveshwaraWokedVegetables

88

13PoornanandSweetsandDesserts

96

14VanamaliSpecialDishes

103

GeneralGlossary

114

GlossaryofHindiTerms

117

GlossaryofSanskritRecipeNames

120

Index

128

Page8

Introduction
IntheBhagavadGita,LordKrishnasays,AnnathBhavanthiBhuthani"alllivingcreaturesoriginatefromfood."Sincealllivingcreaturesoriginatefromfood,itis
thevery"stuff"ofourbodies.Themindthecontrollingagentoflifeisstronglyaffectedbytheconditionofthebody.Forthesereasons,thespritualseekercannot
affordtoignoretheeffectsoffoodonhisorherstateofconsciousness.
AsLordKrishnarightlypointedout,apureorsattvicdietofbland,nutritiousvegetarianfoodnotonlyensuresgoodhealthandlongevity,butalsobestowsacalmand
peacefulmind.ThepresentdayworldisgraduallycomingtorealizethetruthoftheLord'swordspronouncednearlythreethousandyearsago.Moreandmorepeople
arecomingtoseethatanaturalvegetariandietisconducivetoalonglife,andthatitisbettertotakefood"asyourmedicine,"asHippocratessaid,thantoeatinan
unnaturalmannerandthenresorttodrugstocuretheresultingcondition.
WhatareNaturalFoods?
InBhagavadGita,itissaidthat"fromthesupremebeingwasborntheextremelysubtleelementknownasakasa(ether).Fromthiscamevayu(air),andfromaircame
tejas(light)andagni(fire).Fromfirecameap(water).Fromwatercameprithviorearth,whichyieldedplants.Inturn,fromplants,foodandfromfoodthebodiesof
allcreatures.
Plants,itmustbenoted,aretheeffectsoftheinteractionoftheelementearthwiththeotherfourelementsofcreation.Sothevirtuesbelongingtoallfiveoftheelements
resideinfoodthatiswholesome.Suchfoodisconsideredpositive,orsattvic.Aliveorganismlikethehumanbodycanonlybenourishedbyfoodthatisfullofthe
qualitiesoflifeandlight,notwithdeadcarcasses.Naturalhygieneprescribesfreshfruits,vegetables,andgrainsthathavebeendirectlyexposedtothefivenatural
energysystemsorelements.Theyshouldbeeatenin

Page9

pure,unadulteratedformuntreatedandwithoutpreservativeswheneverpossible.Whennotpossible,thefoodsshouldbecookedconservatively.
TypesofFood
Foodisoneofthefivesourcesofhealthfullivingitisalsothemeansofcuringdisease.Hippocrates,thefatherofmodernmedicine,says"Letfoodbeyourmedicine
andmedicineyourfood."TheBhagavadGitaclassifiesthreetypesoffood.
Sattvicfoodsarebland,sweet,andagreeable.Theypromotelonglife,clearthinking,andspiritualevolution.
Rajasicfoodsarehot,burning,pungent,sour,acrid,rough,andstrong.Theypromotediseaseandaggravatethepassionsofthemindaswell.
Tamasicfoodsarestale,cold,impure,androtten.Theydullbothbodyandmind,andpromotediseaseandlaziness.

Asageneralrule,allfruitsandmostvegetablesandcerealsaresattvic.Allmeatproductsareruledoutofthiscategory.Weneednotdigressintothesuperiorityof
vegetarianismovernonvegetarianisminthisbook,sincemostpeoplewhoarealreadypracticingyogawillbefamiliarwithit.
Itisnotadvisabletoreformone'sfoodhabitsallofasuddenagradualshifttowardtheidealispreferredforthosewhoareintentonkeepingtheirhealthand
prolongingtheirlife.
Rice.Refinedwhitericeisoneofthegreatesttragediesofourmoderndiet.Fortherecipesinthisbook,unpolishedlonggrainBasmatiriceshouldbeused,unless
otherwisestated.

Page10

Dal.DalsareagoodsourceofvegetableproteinandareamustinanIndianvegetariandiet.Examplesofdalsincludemoongbeans,lentils,chickpeas,pintobeans.
Theyaremorenutritivewithskins.
Flour.Wholewheatflourispreferabletowhiteflournutritionally.Forthebreadrecipesgiveninthisbook,itisbesttousehighglutenwholewheatbreadflour.
Forchapatis,afinelypowderedwholewheatflourknownasattaisidealandcanbefoundinIndiangrocerystores.Ifthisisnotavailable,usehalfwholewheatflour
andhalfunbleachedwhiteflour.Thiswouldyieldnutritivechapatis,buttheywouldnotbeassoftasIndianchapatismadewithatta.
Fruits.KnownasGod'sgifttomankind,fruitscomeintheirownspecialwrappers,whichmakethemeasytoeatandhandle.Aproperstudyofman'sdigestive
systemandalimentarycanalshowsthatnaturemeantmantobeafruitarian.Fruitsformanimportantportionofanypositivediet.
Vegetables.Inthevegetablekingdom,leafy,greenvegetablesshouldbegivenprideofplace,sincetheyhaveimbibedthemaximumqualitiesofsunlight,air,andether.
Tubersandrootvegetablescomeinthesecondcategory.Allvegetables,ofcourse,shouldbeeatenasfreshaspossible,intheminimumamountoftimeafterremoval
fromtheirenergysystems.Itisbesttochoosevegetablesthatareorganicallygrown,thatis,grownwithouttheaidofartificialmanuresandchemicalfertilizers.
Vegetablesshouldbewashedbeforepeelingandcutting.Theyshouldnotbewashedafterthat.Sincemostofthevitaminsliejustbelowtheskin,weshouldeatfruits
andvegetableswiththeskins,providingwearesurethattheyhavenotbeenwaxed

Page11

orsprayedwithinsecticides.Thepeelsoforganicvegetablescanbesavedandusedtomakevegetablestockforsoups.
Allformsofcookingreducethefoodvalueofavegetable,sothecookingtimeshouldbekepttoaminimum.Asmallamountofwatershouldbeusedforcooking,and
thiswatershouldnotbethrownawayaftercookingbutratherusedlaterforgravyorinsoups.Ideallyvegetablesshouldbeallowedtocookintheirownjuices,asin
thecaseofwokcooking.
NutsandDriedFruits.Nutsanddriedfruitsformanessentialpartofthehealthydiet,buttheyshouldnotbeeateninlargequantities.Consideredas"condensed"
food,theyshouldbeeatensparingly.Nutsshouldbeeatenunroastedandwiththeirskins,exceptinthecaseofalmonds.Soakingrawalmondsinwaterovernight
allowstheskintopeeloffeasily.Tendercoconutwaterisanexcellenttonicandthemilkispreferabletoanimalmilk.Thecoconutisdifferentfromothernutsand
containshighqualityprotein.Thefleshofacoconutcanbeusedinavarietyofways,andaddsbothtasteandnourishmenttoeverydish.Manyoftherecipesinthis
bookcontaincoconutinoneformoranother.
Milk.Milkisintendedbynatureforbabies,butmostadultsallovertheworldconsideritanecessaryfooditem.Ifitistobetaken,rawmilkfromeitheracowora
goatispreferred.Ifrawmilkisnotavailable,pasturizedorhomogenizedmilkcanbeusedfortherecipesinthisbook.Ingeneral,however,onecanexistquitewell
takingvegetableandnutmilksinsteadofanimalmilk.
OilandButter.Today'scommercialmethodsofrefiningoilsdestroymanyofthenutritionalelementsfoundinthem.Thebestoilsarecoldpressedandunrefined,
suchassunflower,sesame,andolive.The

Page12

coloroftheseoilsmaybedarkerthanrefinedoils.Toomuchoilisbadforthehealthandsoitshouldbeusedsparingly.Homemadebutterismuchbetterasaspread
thanmargarineorgheesinceitcontainsmorewaterthanfat.MostIndiancookingisdonewithunsaltedgheesincecookingwithbuttercanharmthedigestivesystem
overtime.Nutbuttersareagoodsubstituteforbutterasaspread.
Salt.Allearthlysalts,iftakenhabituallyintheslightestexcess,willdestroyone'shealthincourseoftime.Tablesaltisahighlyprocessedfoodandshouldnotbetaken
atall.Seasaltorrocksalt(saindavnimak)isanalternative.
Vinegar.Natural(fruit)vinegarsaregenerallyusedinIndiancooking.
Sugar.Anythingsweetisassumedtobesattvicbymostpeople,butthisisfarfrombeingtrue.Refinedsugar,whetherbrownorwhite,isamostunhealthyfoodand
shouldbegivenupalltogether.Itisbesttousejaggery(unrefinedcanesugar),whichisavailableinmostIndiangrocerystores.
Honeyisalsocalledforinsomerecipes.Itisanextremelynutritivesweeteningagentwithmanymedicinalproperties,butcertainqualitiesmustbenotedwhenusingit.
AccordingtoAyurveda,theancientIndianartofmedicine,honeyisaveryheatproducingfood.Thereforeitsuseduringhotweathershouldbestrictlylimited.Honey,
whencooked,releasescertaintoxinsthatareharmfultothesystem.Itshouldbeaddedtodishesonlyaftertheyhavebeenremovedfromthestoveandcooledalittle.
Itcanbeusedinwinterwithgreatbenefit,sinceitmaintainsbodyheat.Itshouldalwaysbeeatenwithsomethingelse,neveralone.

Page13

Water.Oneofthebasicfiveelementsofnature,waterisessentialforlife.Thisdoesnotmean,however,thatweshoulddrinkgallonsofwatereachday,assome
peopleseemtothink.Actually,ifwefollowasattvicdiet,mostofthebody'srequirementsforwaterwillbemetfromthefoodsweeat.Waterusedforcookingand
drinkingshouldbeaspureaspossible.Thebestisrainwater,butunfortunatelyinsomeplaceseventhisnaturalsourceisdeniedusduetoatmosphericpollution.
Waterfromspringsandcleanrivers,aswellaswaterthathasbeenexposedtosunlight,isverybeneficial.Watershouldbedrunkonlywhenonefeelsthirsty.Itshould
notbedrunkbeforeorduringamealifnecessary,alittlemaybetakenattheendofthemeal.Itshouldbedrunkveryslowly,notgulpeddown.
SpicesandHerbs.Sincethetastebudsplayanimportantroleindigestion,manypeoplefinditdesirabletoaddafewspicesandherbstotheirmeals,whichenhance
thetasteandnutritionalvalueofthefood.Freshgreencoriander(cilantro),mint,parsley,celeryandanyotherfreshgreenherbaregoodforthehealthandcanbe
addedtoanyrecipe.Theycomeunderthecategoryofpositivefoods.Freshlygratedcoconutwithalittlelemonjuicemayalsobeaddedtomostdishestoincrease
bothtasteandfoodvalue.
Secondtofreshgreenherbscomeginger,cumin,andgreenchilies.Otherherbssuchascorianderseeds,cloves,cardamom,cinnamon,blackpepper,mustard,
asafoetida,aniseed,dill,carawayseedsmaybeusedinlimitedquantities.Bakingsoda,preservatives,andsyntheticcolorsandflavorsshouldbecompletelyavoided.
Stimulants.Coffee,tea,andsodapopshouldalsobecompletelyavoided.Theyarestimulants,likealcoholandtobacco,andinjurethe

Page14

systemincourseoftime.Wehavegivenrecipesfordeliciousjuicesandherbteasinthisbook,whichcanserveasexcellentsubstitutes.
Yogurt,Buttermilk,CottageCheese.Thesearehealthyfoods,especiallyiftheyaremadeathome(seeinstructionsthatfollow).
CookingMethods&Utensils
Methods.Cookingdestroysmuchofthefoodvalueofvegetables.Forthisreason,weadvisehavingatleastonerawsaladdailyandusingconservativecooking
methods.
Bakinginaclosedovenwiththelidonisthebestmethodofconservingfoodvalue.
Steaminginaclosedvesselusingalittlewaterisalsogood.
WokinginaChineseorIndianwokwithnowaterandatightfittinglidallowingthevegetablestocookintheirownjuicesisanotherfinemethod.Alittleoilcanbe
putatthebottomofthewok.
Boilingwithalittlewaterinaminimumamountoftimeaswithapressurecookerisalsoagoodmethod.
Fryingindeepoilorgheeresultsinanalmostcompletelossofvitaminsthismethodshouldbeusedverysparingly.Certainrulesshouldbefollowedwhilefrying.For
example,theoilshouldnotsmoke.Also,onceused,oilshouldnotbekeptandreused.Itisbesttoaddsaltattheendofcooking,sothatthevegetableswillabsorba
minimumamount.Reheatingoffoodsshouldbeavoided.
Sautreferstostirfryinginalittleoil.
Utensils.Enamelwareisoneofthebestkindofcookingutensil.Stainlesssteelmayalsobeused.Claypotsandstonewarevesselsarebecomingincreasinglypopular
andareactuallythebest.Aluminumshouldbeavoided.

Page15

Thepressurecookerisaninvaluableassetforfastandconservativecooking.Manyoftherecipesgiveninthisbookmakeuseofthepressurecooker,sinceitsaves
timeandnutrients.Makesureyoursismadeofstainlesssteel,notaluminum.Apressurecookerinsuresthatthejuicesareretainedwithinthepan,whichmakesthe
foodbothnutritiveaswellastasty.Whenusingapressurecooker,afewinstructionsneedtobefollowed.Afterplacingthevegetable,rice,ordalandwaterinthe
cooker,besurethatthelidisproperlysealedtoensurethatheatwillbeatitsmaximum.Cookathighpressureandthenlowpressureforafewminutes.Since
pressurecookerscanvary,followtheoperatinginstructionsthatcamewithyourcooker.
Ablenderisamustforthosewhowanttohaveplentyoffreshjuicesandnutmilkitisalsousefulformakingmanyoftheotherrecipesthatfollow.
Anelectricgrinderisalsoveryhelpfulandiscalledforinseveralrecipes.
AChineseorIndianwokisalsoagreatassetinthekitchen.
GoodEatingHabits
WhentoEat.Nowthatwehavecoveredwhattoeat,thenextquestionis,whentoeat?Toeatwhenyouarehungryandnotbeforeisasaferule.Constantmunching
betweenmealsisoneoftheworstcrimeswemakeagainstnature.Weshouldnoteatwhenweareemotionallyupset,asanupsetmindwillproduceanupsetstomach.
Acalmandquietenvironment,bothinternallyandexternally,isaprerequisiteforgooddigestion.Weshouldnoteatwhenwearearenotwell,orwhenwearerunning
atemperature.
HowtoEat.Eatveryslowly.Solidsshouldbedrunkandliquidseaten!Thissoundslikeariddle,butwhatitmeansisthatallsolids

Page16

shouldbemasticatedwell,untiltheybecomesemifluid,andthenswallowed.Toobtainthefullnutritionalvalue,liquidsshouldbesippedandnotgulpeddown.
HowMuchtoEat.Oneimportantthingtorememberisthatevensattvicfoodsbecometamasiciftakeninexcess.Moderationineating,asineverthingelse,iswhat
LordKrishnaadvocatesintheBhagavadGita.''Yogaisnotforhimwhoeatstoomuchorforhimwhoeatstoolittle!"(Chapter6,verse16).AccordingtotheManu
Shastra,orcodeofconductaslaiddownbytheancientlawgiverManu,attheendofamealhalfofthestomachshouldbefilledwithfood,aquarterwithair,anda
quarterwithwater.
HowManyTimestoEat.Manypeopleseemtothinkthatfourmealsbreakfast,lunch,tea,anddinnerarecompulsoryforhealth.Werecommendonemainmeal
andonesubsidiaryone.Themainmealcanbetakeneitheratlunchordinnertime,dependingonyourworkandwhatisconvenientwithyourlifestyle.Breakfastisan
unnecessaryevil.Aglassoffruitjuicecansubstitutewellforbreakfast.Atteatime,alittleherbalteamaybetaken.
TheSpecialIngredient.WhenfoodiscookedwithlovefortheLordandservedwithlovetoHiscreatures,amundanetaskistransformedintoanevolutionary
activity.LoveforGodoverflowsintoloveforman.Thereisnodoubtthatthosewhoeatsuchfoodwillfeelthelovingvibrationsandbenefitfromthem.AsLord
KrishnasaysintheBhagavadGita,"Whosoeveroffertomewithloveaflower,aleaf,afruit,orevensomewater,theseIwillreadilyaccept,andblessthedonorof
thegift."(Chapter9,verse26).AgainHesaysthatthereisnoactsomenialorpettythatitcannotbecomeanofferingtoGod.

Page17

Everyactbecomeschargedwithdivinityprovidingitisdonewithlove,asanofferingtothedivine.IntheUddhavaGita,theLordsaysthatallactionscanbeclassified
assattvic,rajasic,ortamasic,butthoseactionsthatareofferedtoHimwithlovegobeyondthesecategorizations.Theyareonaplaneallbythemselvesandare
knownonlybythebhaktas,orloversofGod.
Eventhoughwemayknowthebesttypeoffoodtoeat,therightingredientsarenotalwaysavailable.Moreover,forthoselivingincitiesitmayoftenbeimpossibleto
getfresh,pure,organicallygrownvegetables.Whatshouldonedo?Intheseinstances,wehavetocontentourselveswithsecondbest.However,thereisamagic
mantrathatcantransformevenrajasicortamasicfoodintoambrosiaoramritthatisthepoweroftheLord'sname.IfthefoodisofferedtoGodwithlovebefore
eating,thenitbecomesprasadanditcannotharmus.Allitsevilpropertiesarecleansedbythisactofoffering.ThefollowingmantrafromtheBhagavadGita(Chapter
4,verse24)isonethatisrecitedwhenfoodisoffered.
Brahmarpanam,Brahmahavi
Brahmagnau,Brahmanahutham,
Brahmevathenaganthavyam
Brahmakarmasamathina.
Aumtatsat.
TheprocessofeatingisBrahman
theoffering[offood]isBrahman.
ThepersonofferingisBrahman,
andthefireisalsoBrahman.
ThusbyseeingBrahmaneverywhereinaction,
he[alone]reachesBrahman.

Page18

ThefoodofferedtoGodpurifiesus.ForthisreasonmostofourrecipeshavebeennamedaftersomeaspectofLordKrishna'sdivinesplendor.InfiniteareHisforms
andsoInfiniteareHisnames.Eachtimeyoumakearecipe,Hisnamewillcomeintoyourmind,orperhapssomeyogicqualities.Thusthemindbecomestransformed
evenwhileengagedinthemundanetaskofcooking.
WhyGodinaCookbook?Webelievethatthereisapowerinsidethelivingbodythatiseveractivelysafeguardingourlifeandhealth.Lefttoitselfthispowercan
andwillcuredisease,providingthereisnomeddlingintotheprocessbyman.Thepurposeoffoodistoassistmaninhisevolutionphysically,mentally,spiritually
andtohelpbringaboutahigherstateofawareness.Thesamedivinepowerthatexistsinmanalsosupportsandpulsatesthroughouttheentirecreation.Webelievein
thatdivinepowerandintheunityofalllife.

PreparationofEssentialIngredients
HomemadeYogurt.Yogurtissaidtohaveremarkablerejuvenatingpropertiesandismuchbetterforyourhealththanmilk.Homemadeyogurtisthebestandisso
simpletomake.
4cupsrawcow'smilk
2tbs.plainyogurt,or
1tbs.yogurtculture
Heatthemilkinapanuntilscalded.Donotletaskinformonthetop.Keepstirringuntilitbecomeslukewarm,orabout108F.Pourintoaglassorstonewarebowl.
Addtheyogurtorculturetothemilkandstiruntilthetwoarecompletelymixed(oryoucouldplacethe

Page19

mixtureinablenderfor1minute).Placethebowlinawarmenvironment(90to100F.)for4to6hours,orovernight,untilitsolidifies.Whenready,itshouldfall
awayfromthesidesofthebowl,whenslightlytilted.Thenitshouldberefrigerated.Thiswillkeepforafewdays.Atablespoonofyogurtfromapreviousbatchcanbe
usedasastarterforthenextbatch.Incoldweather,puttheyogurtinaclosedboxwitha100wattbulb,orinayogurtmaker.
Yogurtwillonlysolidifyifthetemperatureisstable.Themoreitisallowedtoremainintheheat,themoresouritwillbecome.Forthosewholiketheiryogurtsweet,
placeitintherefrigeratorassoonasitsolidifies.Ifyougetstuckwithsomesouryogurt,thereisnoneedtothrowitawayitcanbeusedtomakesomeoftheyogurt
curriesorsaladdressingsgiveninthisbook.
HomemadeSoftCheese.Beforemakingthecheese,makea8"x12"bagfromapieceofcheesecloth.Foldoverandstitchopenendatthenecktomakeaspace
foradrawstring.Putastrongplasticstringthroughthisneck.
Makeyogurtwith4cupsofwholemilk,asinthepreviousrecipe.Whenithassolidified,pouryogurtcarefullyintothebagwithacleancontainerplacedbelowitto
catchthewhey.Drawthestringtightlyandhangupthebag,stillwiththecontainerbelow,forabout3to4hours.Shakethebaggentlynowandagaintoallowany
liquidtodrain.Openthebagandaddanyspiceyoulike.Forexample,ahalfteaspoonofsaltwitheitherateaspoonofaniseedordill,orateaspoonofcarawayor
celeryseeds.Shakewellsothatthespicesarewellmixed.Twistthebagtightlytosealthecheeseandputthebagonaplate.Placeaheavystoneorironpanoveritto
actasapress.Leaveitinplaceforanhourortwo,dependingonhowhardyou

Page20

wantthecheese.Themoreyoupressit,theharderthecheesebecomes.Whenitisready,removefromthebagandrefrigerate.Thischeesecanbeusedfor
sandwiches,asafilling,withsalads,orsprinkledontopoftostadas,pizzas,oranydishthatcallsforcheese.
Sincethischeeseismadewithoutrennet,itisidealforvegetarians.Thewheyisverynutritiousandcanbeusedincurriesandsoups.Itcanalsobegiventoinvalidsand
thosewithupsetstomachs.
Paneer.AlsocalledIndianCottageCheese,paneerkeepseasilyforaweekrefrigerated.Beforeusingincurries,itshouldbelightlyfried.
4cupswholemilk
4tbs.strainedlemonjuice
cheeseclothbagorlarge,cleanhandkerchief
Bringthemilktoaboil,stirringoccasionallytostopaskinfromforming.Lowerheatandaddlemonjuice.Stirgentlyuntilallthemilkhasseparatedintocurdsand
whey.Thewheyshouldbeclearifnot,addalittlemorelemonjuice.Removefromtheheatandpourintoacheeseclothbagorcolanderlinedwithahandkerchief.
Placeacontainerbelowtocatchthewhey,whichwillstrainveryquickly.Twisttheclothtosealthecheeseandputitonaplate.Putaheavystoneorironpotoverit
foranhour.Thepaneerwillbequitehard.Rinsecheeseinwater,cutintocubes,andrefrigerate.Itwilleasilykeepforaweek.
HomemadeButter.InIndia,butteristraditionallymadefromyogurt,notfromcream.Theliquidleftoverafterchurningthebutterisbuttermilk.Thus,bythismethod,
onegetsbothbutterandbuttermilkfromyogurt.Makeyogurtwith4cupsofwholemilk,asinthe

Page21

recipegivenearlier.Whentheyogurthassolidifed,pouritinablender,addacupofcoldwater,andblendatslowspeeduntilitseparatesintobutterandbuttermilk.
Largelumpsofbutterwillstartformingaroundthesidesoftheblender.Pourliquidintoabowl,removethebutterwithaspoon,andplaceitinabowlofwater.Itdoes
notneedtobesalted.Thishomemadetreatwillkeeprefrigeratedforaweekandcanbeusedinanyrecipesthatcallforbutter.
Buttermilkmakesanexcellenthealthdrink,eitherplainorflavored.Itisnonfattyandlowincholesterol.Buttermilkishighlyrecommended,evenincasesofdiarrhea,
dysentry,orfever.
HomemadeGhee.Ghee,orclarifiedbutter,isoftenusedinIndiancooking.Althoughitkeepsmuchlongerthanbutter,gheeisaveryrichfoodandshouldbeused
sparingly.Gheeisbettertocookwiththanbuttersincebutterleavesaresiduewhenheatedthat,inthelongrun,willharmthesystem.Thistoxicresiduehasalready
beenremovedfromghee.Buttershouldnotbeheatedbutratheraddedtothefoodafterithasbeencookedandremovedfromtheheat.
Makebutter,asspecifiedinthepreviousrecipe,andplacethebutterinaheavysaucepan.Cookovermediumheat,stirringoccasionallyuntilthebutterstartstoboil.
Whenthesurfaceiscoveredwithafrothywhitefoam,turntheheatdownlow.
Simmeruncovered,stirringocassionallyuntilgelatinoussolidshaveformedonthesurface.Removefromtheheatimmediately.Theidealcolorofgheeisaclearpale
gold.Itbecomesdarkwhenitiscookedtoolongandtheresiduefromthebutterstartstoburn.Removetheclearliquidwithaladlewithoutdisturbingthebottomof
thepan.Pouritthroughapieceofcheeseclothorhandkerchief

Page22

arrangedoverajar.Coolthisgheetoroomtemperaturebeforecovering.Forstorage,gheedoesnotneedtoberefrigerated.Sealitwithatightlyclosedlidandplace
inacoolplaceforamonthormore.Thedregscanbestrainedandusedtosautonionsorvegetablesforcurries.Thesolidmaterialcanbethrownaway,sinceit
containstoxicmatter.
HowtoSproutPulses&Cereals
Pulsesisagenerictermfordriedseedsofbeans,lentilsandpeas.Sproutingpulses,suchaslentils,inyourownkitchenisasimpleprocess.Sproutsareafoodsource
brimmingwithlifeandenergy.Theyareamongtherichestproteinfoodsinthevegetablekingdom.Besteatenrawinsaladsoranyotherdish,theycanalsobelightly
steamed.Asproutercanbefoundinhealthfoodstoresoraplainjarmaybeused.
Grainscanbesprouted,driedandpowdered,andusedasflourwhenthisisdone,theresultingflourisatypeofmaltthathasahighfoodvalue.Werecommend
eatingsometypeofsproutdaily.Almostallpulsesandgrainscanbesprouted,providingtheirskinsareintact.Moongdalisoneoftheeasiestandmostnutritiousto
sprout.
1cupmoongbeans
2cupswater
cheeseclothbag
Soakthebeansovernightinwater.Inthemorningdrainoffthewaterandrinsewell.Tieupthesoakedbeansinacheeseclothbagandhangitinadarkplace.Inthe
eveningrinseonceagainandhangovernightasbefore.Rinseanddrainmorningandeveningforthreedays,untilthesproutsarewellformed.Washofftheexcesshull
beforeusing.Sproutsarebestwhenusedimmediately,buttheycanbekeptinaplasticcontainerintherefrigeratorforafewdays.

Page23

HowtoMakeGaramMasala
Oneshouldbecomeasabharikanua(onewho,havingconservedhisvitalitybypropereating,hasgainedwisdom)tobecomeclosertotheLord.Thusbecomingwise,oneeatstolive
anddoesnotlivetoeat.
SAMAVEDA

GaramMasalaisaspecialblendofspicesthatiscommonlyusedinIndiancooking.Itnotonlyaddsflavortothefoodbuthelpstopreserveit,sincemanyofthese
spiceshavedisinfectantproperties.
1tbs.blackcardamomseeds
2tbs.cinnamonbark
2tbs.dillseeds
2tbs.cloves
2tbs.blackpeppercorns
2tsp.bayleaves
Dryallingredientsverywellandgrindintoafinepowderwithanelectricgrinder.Keepinanairtightcontainer.Thismixturecanbeusedinallrecipescallingforgaram
masala.

Page24

ChapterOne:
Sadhana
Juices&Shakes
Freshvegetableandfruitjuicesareasourceofconstantjoyandshouldbesubstitutedforteaandcoffeeasbreakfastdrinks.Allfruitsandmostvegetablesmake
excellentjuices.Afewunusualcombinationsaregivenbelow.Wesuggestdilutingthejuicesslightlywithwater.Theyshouldbedrunkveryslowly,withnoadditional
salt.Tendercoconutwateristhebestofallhealthdrinks.Sincenutmilksandyogurtshakesarealsogoodsubstitutebreakfastdrinks,theyareincludedinthissection.
Thefollowingrecipeswilleachmakeabouttwo8ounceglassesofjuice.
1.Archana/VegetableJuice(Serves2)
1largecarrot
1stalkceleryorcoriander
2cupswater
1beetroot
1/2"pieceofginger
1tomato
Cleanandchopvegetablesandherbscoarsley.Putthemthroughajuicerorblenderandstrainserveimmediately.
2.Pooja/TomatoJuice(Serves2)
1cupchoppedtomatoes
1cupwater
1bunchfreshcorianderleaves,chopped
adashofpepper
2tbs.honey
Puttomatoesandcorianderthroughablender.Strain,addhoneyandadashofpepper,andserve.
3.Aradhana/LemonMintJuice(Serves2)
1largelemon
1tbs.honey
1"pieceoffreshginger
1smallbunchfreshmintleaves
2cupsboilingwater

Page25

Combinesqueezedlemonjuiceandextractedgingerjuice.Tojuiceginger,grateitinasmall,finegraterorputitthroughablenderwithalittlewater.Pourboiling
waterovermintleavesandallowtocool.Strainleaves,mixwithjuicesandhoney,andchill.Servewithasprigofmint.
4.Samyama/CucumberJuice(Serves2)
1largecucumber
1stalkofceleryorcorianderleaves
1tomato
1cupwater
Cleanandchopvegetablesandherbscoarselyandputingredientsthroughblender.Strain,andserveimmediately.
5.Niyama/GreenJuice(Serves2)
1headlettuce
1cucumber
1bunchmint,coriander,orstalkofcelery
4greenbeans
1/2tsp.choppedjalapeno
1cupwater
1/2cupsprouts(anykind)
Cleanandchopvegetablescoarselyandputthemthroughablender.Strain,andserveimmediately.
6.Asana/OrangeJuice(Serves2)
3tbs.freshpeppermintleaves
2orangeslices
juiceof2oranges
2tbs.honey
2cupswater
Boilwaterandpouroverpeppermintleaves.Coolliquidandstrain.Addorangejuiceandheat,butdonotboil.Removefromheatandaddhoney.Servehotwitha
fewslicesoforange.

Page26
Onlywhenthesenseoftasteisconqueredcanalltheothersensesbesaidtobeconquered.
BHAGAVADPURANA

7.Yoga/FruitJuice(Serves2)
1apple
1/2cuppineapple
1orange
1cupwater
Cleanandchopfruitscoarselyandputthemthroughablenderwithwater.Strain,andserveimmediately.
8.Pranayama/BananaShake(Serves2)
2tbs.almonds
1tsp.honey
1banana,chopped
1cupwater
Placewaterintheblenderandturniton.Dropthealmondsinwhilethemachineisrunningandblendfor3minutes.Addbananaandhoneyandblend.Serve
immediately.
9.Dharana/CashewMilk(Serves2)
1/4cupcashewnuts,raw
1dropvanillaextract
1/2tsp.honey
2cupswater
Grindcashewinanelectricgrinderuntilpowdered.Putallingredientsexceptvanillainablenderandblendathighspeed.Addvanillaandserveimmediately.
10.Japa/MixedFruitShake(Serves3)
1cupcubedpapaya
1/2cupapplejuice
1banana,chopped
1/2cupcoldwater
Putallingredientsthroughablenderuntilsmooth.Serveimmediately.
11.Dhyana/CarrotJuice(Serves1)
1cupchoppedcarrots
1/2cupcoconutmilk
1/2tsp.honey

Page27

Putingredientsthroughablender,strain,andserve.(Althoughcoconutmilkispreferred,cow'smilkmaybesubstitutedifnecessary.Themethodformakingcoconut
milkisgiveninChapter3.)
12.Brahmacharya/PapayaMilk(Serves1)
1cupchoppedpapaya
1/2cupcoconutmilk
1tsp.honey
Putingredientsthroughablenderandserveimmediately.Fruitnectarscanbemadeinthiswaywithanypulpyfruitlikebananas,papayas,cheekoo,peaches,and
mangoes.
13.Dhriti/MangoShake(Serves2)
1/2cupyogurt
1tsp.honey
1mango
1cupwater
Removethepulpfromthemango.Putallingredientsthroughablender,chill,andserve.
14.Tapas/SourButtermilk(Serves1)
1cupbuttermilk
1tsp.honey
1tsp.lemonjuice
1/2tsp.gingerjuice
1/4tsp.jalapenos,finelychopped
apinchofsalt
Blendallingredientsinablenderathighspeedandservefrothing.
15.Samadhi/SweetButtermilk(Serves1)
1glassbuttermilk
1tsp.honey
1/4tsp.lemonjuice
Blendallingredientsinblenderandserveimmediately.

Page28

ChapterTwo:
Gokul
HerbalTeas
TheBlackteadrinkinghabitisarealcurseofmoderncivilization.Ourforefathersdidnothavethishabit.Insteadtheymadeteasortisanesfromfreshherbstheirlives
werehealthierthanours,despitetheadvantagesofourmoderntechnology.Thecostofmakingherbalteasisnegligible.Ineverygardenwecanfindaflavortosuitour
taste.Thustheseherbsarebothpalatableand,sincetheyarehighinvitamins,nutritious.Clovesarehighlyantisepticandbecauseofthistheyareusedincurries.In
manytemplesclovesareaddedtotheconsecratedwaterthatisgiventothepilgrims.Althoughmanygardenershatethedandelion,itsmedicinalpropertiesarevery
great.Almostallpartsofthisherbaregood.Theyoungleavesaretastyinsaladsandsandwiches.Adecoctionmadefromtherootsisexcellentforliverdisorders.At
Vanamali,wehaveafavoritedecoctionthatwecallHolyHerbalTea.ItismadefromtheholyplantTulsi,orHolyBasil,whichwasKrishna'sfavorite.
Decocotion

Extractionofessencebyboiling3minutesandstraining

Infusion

Tosteepinboilingwaterandallowtoremainfor5minutesbeforestraining

Catarrhal

Pertainingtoinflammationofthemucousmembraneofthenoseandthroat.

Carminative

Abletocureflatulence.

Eachoftherecipesthatfollowwillyieldtwo8ouncecupsoftea.

Page29

16.Tulsi/HolyBasilTea
1tbs.freshor1/2tbs.driedtulsiseedsandleaves
1tbs.freshor1/4tbs.driedorangepeel
1tsp.honey
2cupswater
Boilthetulsiandorangepeelinthewater,andallowmixturetostandfor5minutes.Strain,addhoney,andserveeitherhotorcold.
17.Abhaya/GingerMintTea
1tsp.freshginger,grated
2tsp.honey
2cupsboilingwater
afewfreshmintleaves
Pourboilingwateroverthegingerandmintandallowtostandfor5minutes.Strainandaddhoney.Drinkeitherhotorcold.
18.Acharya/AniseedTea
AniseedisanancientremedythatwasusedbytheGreeks,Romans,Egyptians,andHindusforovercomingdigestivedisorders.Eventothisday,mostEast
Indianseatalittleaniseedafterameal.
2tsp.aniseed
1tsp.honey
2tsp.freshpeppermintleaves
2cupsboilingwater
Infusetheaniseedandpeppermintinboilingwater.Strainandaddhoney.Takebeforebedtimetohelpcureacoldortoimprovedigestion.
19.Ahimsa/CloveTea
2cloves
2cupsboilingwater
honeytotaste(optional)
Pourboilingwaterovertheclovesandallowtostandfor10minutes.Maybetakenwithorwithouthoney,eitherhotorcold.

Page30

20.Akshara/DandelionTea
5dandelionflowers
2cupswater
1tsp.honey
Boilwaterandinfusetheflowers.Allowtostandfor3minutes.Strain,addhoney,andserve.
21.Akasha/LimeFlowerTea
2tsp.freshlimeflowers
1tsp.honey
2cupsboilingwater
Boilwaterandinfusetheflowersinit.Allowtostandfor10minutes.Strain,addhoney,andtakeatteatime.Thisdrinkisgoodforcatarrhalconditionsandnervous
headaches.
22.Ananda/MintTea
Mintisacarminative.Thewholeplant,eitherfreshordried,canbemadeintoteabytheadditionofboilingwater.Itstopsvomiting,soothesadisordered
stomach,andimprovestheappetite.Mintteacanbetakenwithasliceoflemonandsweetenedwithhoney.Addingalittlegroundfreshgingerincreases
theflavor.
2tbs.freshmintleaves
1tsp.gratedfreshginger
2cupsboilingwater
honeytotaste
Pourboilingwateroverthemintleavesandginger,andallowtostandfor5minutes.Strainandaddhoney.Servehotorcoldwithasprigoffreshmint.
23.Avatara/PeppermintTea
Peppermintteaisoneofthesafestandmostpleasanttastingantiseptics.Itarreststhespreadoftubercle,relievescoughs,assistsnutrition,and

Page31

helpstoincreaseweight.Theadditionofpeppermintleavestoanyotherteaimprovesitsflavor.Likeordinarymint,itcanbegrowninanygarden.
2tbs.freshpeppermintleaves
2cupsboilingwater
honeytotaste
Pourboilingwateroverthepeppermintleaves,andallowtostandfor5minutes.Strainandservehotorcoldwithhoney.
24.Avikarya/RoseTea
Whileroseisaverypopularfragranceandtheroseflowerislovely,fewpeopleintheWestrealizeitsmedicinalproperties.Rosepetalteastrengthensthe
heartandisgoodfortheliver.Itsoothesthemucousliningsofthebodyandhelpscurecoughs.Amildrosesolutionisexcellentforcleansingtheeyes.
2tbs.freshrosepetals(preferablyfragrant)or,1tbs.dried(fragrant)rosepetals
2cupsboilingwater
Pourboilingwateroverrosepetalsandallowtostandfor5minutes.Strainandaddhoney.
25.Avyakta/SaffronTea
TheexcellentmedicinalpropertiesofsaffronhavelongbeenrecognizedintheEastbutitsexorbitantcostplacesitoutofthereachofmostpeople.Witha
distinctflavor,thisteaisabrainstimulantandalsostrengthensthesightandhearing.
smallpinchofsaffronpowder
2cupsboilingwater
Pourboilingwateroverthesaffronpowder.Stiruntilitdissolves.Allowtostandfor3minutesbeforedrinking.

Page32
Oiniquitoussoul,youdonotgivemeyourstomacheventwentyfourminutesofrestthroughoutthedaynoteverareyouawareofthegreatsufferingyouinflictonmeatall
times.UnderstandthathereafterIcannotbeartolivewithyou.
RAMANAMAHARSHI

26.Atma/GingerTonic
Thefollowingrecipewillmakeaboutsixquartsizedbottlesofgingertonic.Alittleofthismaybeputintoaglassandcoldwatermaybeadded.Thisisa
refreshingdrinkinhotweather.
1/2cupfreshginger
8cupsjaggery
2tbs.honey
juiceof2lemons
5quartswater
Crushthegingeranelectricgrinderormortarandpestle.Putgingerinalargesaucepanwithaquartofwater.Bringtoaboilandthensimmerfor1/2anhour.Place
thesugar,lemonjuice,andhoneyinabowl.Pourthismixtureintothegingerwaterandstirwell.Boiltheremainingwaterandaddtothegingerwater.Stirwelland
coverfor24hours.Strainandbottle.Ifbottlesarecorkedandkeptinacoolplace,thistonicwillkeepforabout2weeksatthemost.

ChapterThree:
Balakrishna
Milks,Butter&Cream
Balakrishna,orBabyKrishna,lovedmilk,butter,andcream.Andsincehelivedinacowherdsettlement,thesedairyproductswereallfreshlymade.Inthemodern
age,weareforcedtodependonprocesseddairyproducts.Foraspecialtreat,trythefollowingrecipesandenjoytheseproductsfresh,ashedid.
Oneglassinanyoftherecipesthatfollowreferstoan8ounceglass,oronecup.
27.Bhakti/CoconutMilk(4Cups)
1cupfreshlygratedcoconut
4cupsboilingwater
Combinethegratedcoconutwith2cupsoftheboilingwaterandmixinablenderforafewminutes.Letmixturestanduntilthewatercools,

Page33

thenstrain.Theresiduemaybesoakedintheremaining2cupsofboilingwater,allowedtostandfor15minutes,thenstrained.Thisthin''second"milk(2cups)may
beusedasasubstituteforwaterincurries,soup,andstews.Thefirstmilk(2cups)canbeusedfordessertsanddrinksandforcurriesthatcallforthickmilk.(The
remainingpulpmaybecomposted.)
28.Bharta/CashewMilk(2Cups)
1/2cupcashews
2cupswater
Grindthecashewsinanelectricgrinderintoafinemeal.Addwaterandhoneyandputthroughablenderfor2minutes.Useimmediatelyifallowedtostand,blend
againjustbeforeusing.
Alltypesofnutmilkmaybemadeinthisway.
29.Bansali/SesameMilk(2Glasses)
1/2cupsesameseeds
2cupswater
1/4tsp.vanillaextract
Grindtheunroastedsesameseedsintoafinepowder.Putallingredientsthroughablenderathighspeedfor2minutes.Pourmixturethroughafinestraineranddiscard
themeal.Themilkcanbeusedinsoups,gravies,andpuddings.
30.Brindavan/SoyaBeanMilk(8Glasses)
11/2cupssoyabeans
11cupswater
Cleanandwashthebeansandplaceinaglassorsteelbowl.Add41/2cupscoldwaterandcoverovernight.Thenextday,grindthe

Page34

beansinanelectricblenderfor2minutes,withthesamewaterinwhichtheyhavebeensoaked.
Boil61/2cupsofwaterinalargepanandaddtheblendedbeanmixture.Boilfor8minutesonlowheat.Keepstirringfrequentlywithawoodenspoon.Meanwhile
lineacolanderwithtwolayersofcheesecloth.Placethecolanderinapanlargeenoughtoholdallthemilkthatisheating.Pourthemilkintothecolanderandletit
drain.Gatherthefourendsoftheclothandsqueezeouttheremainingmilk.
Thismilkcanbeusedinmostrecipescallingforcow'smilk.Itcanalsobedrunkinsteadofcow'smilk.Likefreshcow'smilk,freshsoymilklastsonlyafewdaysin
therefrigerator.Rememberthatsoyamilkisaveryhighproteinfood(higherinproteinthanmeat),soitshouldbeusedsparingly.
Thepulpmaybeputintosoupsorbakeddishes,or,combinedwithboiledpotatoesandgarammasalaandmadeintopatties.Whileitdoesnothavemuchfoodvalue,
thepulpcanprovideroughage.
HavingbecometheVaishwanarafire[fireofdigestion],itisIwhoabideinalllivingbeings,andhavingunitedwithPranaandApana,itisIwhodigestthefourtypesoffood.
BHAGAVADGITA,CHAPTER15,VERSE14

31.Brahman/NutCream(1Cup)
1tbs.rawcashewnuts
1tbs.rawalmonds
1tbs.honey
1tbs.coconutmilk(seep.32)
1/4tsp.vanillaextract
1/2cupwater
Grindthenutsintoafinepowder.Putthroughablenderwithwateruntilwellcombined.Strainthroughafinemeshandremovethepulp,whichmaybeusedinbreads
orpuddings.Returnthecreamyliquidtoablender.Addthecoconutmilk,honey,andvanilla,andblenduntilsmooth.Nutcreamcanbemadefromallnutsinthisway.
Itcanbeusedinfruitsaladsanddessertsinplaceofregularcream.

Page35

32.Bhajan/PeanutButter(1Cup)
1cuppeanuts,withskins
1/4cupwater
1/8cuppeanutoil
honeytotaste
Drythepeanutswellinthesunorroastthemintheovenbeforegrindingortheywillclingtothegrinder.Grindinaelectricgrinderintoafinemeal.Addthehoney,
water,andpeanutoil.Mixtogetherwell,eitherbyhandorwithablenderuntilthedesiredconsistencyisreached.Inaclosedjar,thispeanutbutterwillkeep
refrigeratedforacoupleofweeks.Butterfromothernutscanbemadeinthesameway.

ChapterFour:
Damodara
Salads
AlthoughWesternstylesaladsarenottraditionalinIndia,raitasandchutneysareverypopular.Raitareferstofreshvegetablesorfruitsmixedinyogurtwithamasala
chutneyreferstovegetablesand/orcoconutgroundwithchiliesandothermasalas.
33.Deva/CucumberRaita(Serves2)
2cucumbers,grated
1cupfreshyogurt
1/2tsp.blackpepperpowder
1/2tsp.cuminpowder
1/2tsp.salt
2tbs.choppedcorianderleaves
Cuminpowderthatistobeusedinsaladsshouldberoastedandpowdered.Tomakeanamplesupply,dryroast1/2cupofcuminseedsinafryingpanwithoutoil
untiltheyturndarkbrown.Grindseedsintoafinepowderandstoreinanairtightbottle.
Inabowl,mixyogurt,salt,pepper,andcucumber.Addcorianderleaves.Sprinkle1/2teaspoonofcuminpowderontopandmixjustbeforeserving.

Page36

Boiledormashedpotatoes,orfreshbananas,maybeusedinsteadofcucumbersinthisrecipe.
34.Dharma/BeetrootRaita(Serves2)
1largebeetroot,grated
2cupsyogurt,wellbeaten
1smalljalapenochili,chopped
1/2cupcoconut,grated
1tsp.blackmustardseeds
1tsp.salt
2tbs.corianderleaves
Grindthecoconut,mustardseeds,andgreenchiliandaddtotheyogurt.Addsaltandcombinemixturewiththebeetroot.Topwithcorianderleaves.
35.Advaita/TomatoRaita(Serves2)
2tomatoes
1/2cupgratedcoconut
1cucumber
2cupsyogurt,beaten
1jalapeno,chopped
1tsp.blackmustardseeds
1tsp.salt
1/2tsp.honey
2tbs.choppedcorianderleaves
Grindcoconut,mustardseeds,andgreenchili.Combinewiththeyogurt,alongwiththesaltandhoney.Chopthetomatoesandcucumberintofairlysmallpiecesand
addtotheyogurtmixture.Garnishwithcorianderleaves.
36.Dhira/EggplantChutney(Serves2)
1largeeggplant(brinjal)
2tbs.choppedcorianderleaves
2tbs.eachoilandlemonjuice
1tsp.honey
2tsp.gratedginger
1jalapenochili,minced
1tsp.salt
lettuceleavesandtomatoslices
afewpinchesofroastedcuminpowder

Page37

Coateggplantwithoil.Prickwithforkandroastoverhotcoalsorintheovenuntiltender.Whencool,removetheskinandmashfleshwell.Addremainingingredients
andmixwell.Serveonindividuallettuceleaves,surroundedbytomatoslices.Sprinklewithroastedcuminpowderandservechilled.
Variation:Mixin1cupofyogurtbeforeaddingcumin.
Joy,temperence,andreposeslamthedooronthedoctor'snose.
H.W.LONGFELLOW

37.Dwaraka/MixedVegetableSalad(Serves2)
2cupssmallcauliflowerpieces
1/2cupfinelychoppedtomatoes
1tbs.mincedonion
2tbs.choppedcorianderleaves
1jalapenochili,minced
1tbs.lemonjuice
1cuplightlyroastedpeanuts,coarselyground
1/2tsp.salt
1/2tsp.honey
Tossallingredientsinasaladbowlandserveimmediately.
38.Devaki/MixedVegetableSalad(Serves4)
2cupsgratedcarrot
1cupmincedcabbage
1cupsmallcauliflowerpieces
1cupgratedturnip
1/2cupfreshlygratedcoconut
2tbs.choppedcorianderleaves
2tbs.lemonjuice
1tsp.honey
1/2tsp.salt
1/2tsp.blackpepperpowderafewlettuceleaves
Mixlemonjuice,salt,pepper,andhoneytogetherinalargebowlandtossinthevegetables.Arrangevegetablesonindividuallettuceleavesandtopwithgrated
coconut.Serveimmediately.

Page38

39.Daruka/CarrotCheeseSalad(Serves4)
2cupsgratedcarrots
1cupsoftpaneer(seep.20)
2tbs.choppedcorianderleaves
2largetomatoes,cutintowedges
1tsp.blackpepperpowder
1/2tsp.saltafewtendercabbageorlettuceleaves
Mixthegratedcarrotandcorianderleaveswithpepperandsalt.Placeadollupofthismixtureonindividuallettuceorcabbageleavesandtopwithcottagecheese.
Placeafewtomatowedgesonsideofdishandserve.
40.Draupadi/FruitNutSalad(Serves4)
1cupgratedcarrot
1/2cupshreddedcabbage
1/4cupraisins
1/4cupchoppedwalnuts
1/2cupdicedapples
1tbs.gratedorangerind
1orange,peeledandsegmented
1tsp.roastedcuminpowder
Tossvegetables,fruit,andnutstogetherandplaceonaplatter.Sprinklewithcuminpowderandarrangeorangesegmentsaroundtheedgeofplatter.(Sesamesaltcan
beusedinsteadofcuminpowder.Tomakesesamesalt,dryroastsesameseedsinafryingpanuntillightlybrowned.Addsaltandputthroughelectricgrinder.Keep
sesamesaltinanairtightbottleanduseforsalads,justlikecuminpowder.)
41.Vasudeva/FruitSalad(Serves2)
2ripeavocados,chopped
1apple,chopped
1orange,peeledandsegmented
1cupmoongsprouts
1/4cuporangejuice
1/2tsp.honey
Mixallingredientstogetherandserveimmediately.

Page39

42.Yashoda/SproutSalad(Serves4)
1cupmoongbeansprouts
1/2cuppeanutsprouts
1/4cupgratedcoconut
1/4tsp.gratedginger
2tbs.choppedcorianderleaves
1carrot,grated
2tbs.mayonnaise(seep.41)
Tossallingredientstogetherandserveimmediately.
43.Nanda/GreenSalad(Serves4)
2cupsofgreens(spinach,lettuce,orcabbageleaves)
1/4cupmoongsprouts
1/4cupwheatsprouts
2ripetomatoes,cutinrounds
1carrot,cutinrounds
2tbs.nutcreamdressing(seep.34)
Mixthegreens,sprouts,anddressingtogether.Arrangeonaplatterwithtomatoandcarrotrounds.
44.Subhadra/MixedSalad(Serves4)
2cupsshreddedcabbage
1cupchoppedapples
1/4cupchoppedwalnuts
1cupchoppedcelery
1/4cupraisins
1/4cupmayonnaise(seep.41)
Tossallingredientsinmayonnaiseandserve.
45.Kuchela/CucumberBoatSalad(Serves4)
2largecucumbers
2tbs.choppedmintleaves
1tbs.choppedonion
1largetomato,chopped
2tbs.mayonnaise(seep.41)
1/2cupsoftcheese(seep.19)
Slicethecucumbersinhalflengthwise.Scoopoutandchoptheinsides.Addallremainingingredients,exceptthecheese,tothecucumbermix.

Page40

Drainoffexcesswaterandscoopthemixturebackintothecucumberboats.Sprinklewithcheeseandgarnishwithmintleaves.Chillslightlybeforeserving.

Manmaybesuperiororinferior,accordingtothefoodeaten....
MAHATMAGANDHI

46.Arjuna/MixedSalad(Serves4)
1largecucumber
1largetomato,sliced
1/4cupchoppedalmonds
1/4cupchoppedcashews
1carrot,chopped
1/2cupsourcream
Peelthecucumberandpressaforkalongitssidestomakeadesign,thencutintorounds.Mixallingredientstogetherandserve.
47.Yadava/BeetRootSalad(Serves2)
1cupgratedbeetroot
1cupgratedradish,whiteorred
1/4cupfreshlygratedcoconut
2tsp.sesamesaltseveralcabbageorlettuceleaves
Arrangeabedoflettuceleavesonaplatter.Sprinklewithsesamesalt.Nowarrangethegratedbeetsandradishinalternatelayerstoformawheelpattern.Firstthe
radishontheoutsideofthewheel,thenthebeets.Placethegratedcoconutinthehubofthewheelandserve.
48.Balarama/TomatoBites(Serves4)
4smalltomatoes
4tbs.finelychoppedspinach
4tbs.gratedcoconut
4tbs.choppedcorianderleaves
1/2tsp.salt
1/2tsp.blackpepperpowder
Cutthreeverticalslitsineachtomato,verycarefullysoasnottospoilitsshape.Inthefirstopening,stuffalittlespinach,inthenextalittlecoconut,andinthethirda
littlecorianderleaves.Sprinklewithsaltandpepperandserve.

Page41

ChapterFive:
Manamohan
SaladDressings&Sauces
Overeatingleadstoprogressivedeteriorationofhealth.Itreducesthespanoflife.Itisheavenclosing.Itisviceoriented.Thegluttonisdislikedbyallthepeoplearound.Hence
giveupovereating.
THELAWSOFMANU

SaladdressingsandsaucesarenotapartoftraditionalIndiancooking.However,latelytheyhavebecomepopularwiththeincreasinginterestinsalads.Theyaddzest
toaplainsaladandbringtheirownnutritivevalue.
49.Radha/TomatoSauce(About11/4quarts)
1lb.choppedtomato
1/2cupjaggery
2tsp.salt
1largeonion,chopped
1"piecefreshginger,chopped
1tsp.redchilipowder
1tsp.freshcuminpowder
1/2tsp.cardamompowder
1tsp.cinnamonpowder
4cloves,powdered
1/4tsp.macepowder*
Blendallingredientsinblenderwithoutaddingwater.Cookinheavybottomedpanfor1/2anhouroruntilafairlythicksauceisobtained.Thissaucecanbecooled,
bottled,andkeptintherefrigeratorforamonth.
*GroundmaceisavailableatIndianandMiddleEasterngroceries.
50.Rukmani/Mayonnaise(1Cup)
3tbs.rawcashews
1/2cupwater
1/2tbs.naturalvinegar
1/2tsp.salt
1tbs.lemonjuice
1tbs.honey
1tsp.yellowmustardpowder
1/2tsp.blackpepperpowder
1/41/2cupoil
Placecashewsandwaterinblenderandgrindforaminute.Addsalt,lemonjuice,vinegar,honey,mustard,andpepperandblendwell.Withoutturningofftheblender,
addadropofoilatatimeuntilthemixturethickens.Bottleandkeepintherefrigeratorforamonth.Thisdressingtastesjustlikemayonnaise.

Page42

51.Sathyabhama/LemonDressing(1/2Cup)
2tbs.oil
2tbs.honey
2tbs.lemonjuice
pinchofsalt
dashofblackpepper
Mixwellwithahandbeaterorinablender.Thisplainsaladdressingcanbeusedforanysalad.Italsomaybemixedwithanynutcream.
52.Jambhavathi/BananaDressing(1Cup)
2largeripebananas
2tbs.nutcream(casheworalmond)
1tbs.honey
1tbs.lemonjuice
Mashbananas.Addremainingingredientsandblend.Thisdressinggoeswellwithallfruitsalads.
53.Mitrabinda/CitrusDressing(1/2Cup)
2tbs.orangeorgrapefruitjuice
2tbs.lemonjuice
2tbs.appleorpineapplejuice
1tbs.honey
Blendtogetherandserveoverfruits.
54.Sathya/OrangeDressing(1/4Cup)
juiceofonelargeorange
1tbs.almondbutter
1tbs.honey
Mixalmondbutterandhoneytogether.Thenslowlyaddthejuiceandblenduntilasmoothcreamisobtained.Thismakesagoodtoppingforfruitsalads.
55.Kalindi/CheeseDressing(1Cup)
1cupsoftcheese(seep.19)
1tbs.lemonjuice
1/2eachblackpepperandsalt
2tbs.honey

Page43

Whipcheeseandhoneyuntilthick.Addpepperandsalt,thenslowlymixinlemonjuice.
56.Lakshmana/ChineseDressing(1/4Cup)
4tbs.soyasauce
2tsp.naturalvinegar
1/4cupgratedcarrot
Blendallingredientswell.ThissaucewillgowellwithChinesedishes.
57.Bhadra/CarrotDressing(1/2Cup)
1/4cupgratedcarrot
1/4cupoil
1tbs.naturalvinegar
1/2tsp.blackpepperpowder
Blendallingredientsuntilwellmixed.Thisdressingcanbeusedonallvegetablesalads.

ChapterSix:
Shyamasundara
Soups
Soupsarenourishing,filling,andeasytomakeespeciallyifyouhaveapressurecooker.Theoldfashionedwayofmakingsoupsistocookthemforhourssoasto
extractallthenourishmentfromtheingredients.Fromourpointofview,thelessyoucookvegetablesthebetter.Sothesesoupscanbemadeveryfast.
Mostpeopletendtothrowawaythemostnutritiouspartofanyvegetabletheskin.Sinceallvitaminsarefoundimmediatelybeneaththeskin,itisagreatpityifthey
arewasted.However,ifvegetablesaregrownusingchemicalmanuresandsprays,itwouldnotbeadvisabletousetheskin.Ifyoucangetorganicallygrown
vegetables,theskinsshouldbekepttomakestock,whichcanbeusedlaterasabaseforsoupsorgravies.

Page44

ToMakeStockFromVegetablePeelings
Washthevegetablewellbeforecutting(neverwashvegetablesaftercutting).Collecttheseeds,peelings,andanyotherpartnotusedinactualcooking.Toonecupof
vegetablepeelingsadd3cupsofwaterandboilinapressurecooker.Cookfor3minutesafterbringingtomaximumpressure.Whencool,mashwellandstrain.
Thefollowingrecipesmake2to3servings,unlessotherwisemarked.Seenoteonpressurecooking,page15.
58.Guru/LentilSoup
1cuplentilsoranydal,preferablywithskin
1tbs.ghee
3cupswater
1onion,chopped
1carrot,sliced
3tomatoes,chopped
1tsp.freshcuminpowder
1/2tsp.blackpepperpowder
salttotaste
lemonjuicetotaste
Washlentilsandboilwithwaterinpressurecookerfor4minutesafterfullpressureisreached.Openthecookerassoonaspossibleandaddthetomatoes,carrot,and
3/4oftheonion.Replacelidtoretainflavorsandallowtocool,thenblendallingredientstogether.Inaseparatepan,heatgheeandsautremainingonion.Whenonion
issoft,addcumin,pepper,andsalt.Pourintothelentilmixture.Ifitistoothick,addalittlewater.Servehotwithafewdropsoflemonjuice.
59.Gita/SpinachSoup
3cupsfreshspinach
1tsp.choppedonions
1tbs.ghee
1/2tsp.blackpepperpowder
1tsp.salt
1cupwater
1/4cupnutorsoyamilk(optional)

Page45

Lightlyboilspinachin1cupofwaterandputthroughablender.Heatgheeandsauttheonions.Addblendedspinachandsaltandpepper.Nutorsoyamilkmaybe
mixedinifdesired.
60.Gopala/CauliflowerSoup
1mediumsizedcauliflower,chopped(broccoliorcabbagemaybeusedinstead)
1/2onion,chopped
1/2cuprawcashews
1tsp.freshbutter
1tsp.sweetbasil
1tsp.salt
1/2tsp.blackpepperpowder
2cupswater
1/4cupvegetablestock
Putcauliflowerandonioninapressurecookerwithwater.Cookfor1minuteafterbringingtomaximumpressure.Openimmediatelytoreleasesteam.Withasmall
amountofvegetablestock,makeanutcreamwiththecashews.Putthevegetablesthroughablender,transfertoapan,andcookoverlowheatfor3minutes.Add
basil,salt,andpepper.Slowlyaddthenutcreamandmixwell.Cookonlowheatfor1minute.Addbutterandserve.
61.Giridhara/TomatoSoup
5largetomatoes,chopped
1smallonion,chopped
1stalkcelery,chopped
1cupwater
2tbs.ghee
1/2cupthickcoconutmilk(seep.32)
2tbs.sweetbasil
1tsp.honey
pepperandsalttotaste
Blendtomatoeswithwaterandstrain.Heatgheeandsautonionandcelery.Addtomatojuiceandcookfor2minutes.Putthismixture,withstrainedtomatoes,
throughablenderthenreturntothepanandaddsalt,pepper,andbasil.Slowlyaddthecoconutmilkandheat,butdonotboil.Addhoneyafterremovingfromheat.

Page46

62.Govinda/SpicyTomatoSoup
5largeripetomatoes,chopped
2tbs.choppedcorianderleaves
1onion,minced
1tsp.gratedginger
1tbs.sweeetbasilleaves
2tbs.ghee
3cupsstockorwater
1tbs.honey
saltandpeppertotaste
Heatthegheeandsaut1tablespoonofthemincedonioninit.Putremainingingredientsthroughablenderandstrain.Addblendedtomatomixturetothesauted
onionsandcookfor3minutes.Addsaltandpepper,andmixwell.Addhoneyafterremovingfromheat.
63.Gopi/LentilBeetrootSoup
1/2cuplentilsoranydal
1beetroot,chopped
4cupswaterorstock
1tbs.freshmint
1tsp.freshlygratedginger
1tbs.lemonjuiceor1/4cupyogurt
2tbs.ghee
2tbs.choppedonion
saltandpeppertotaste
Putthebeetroot,lentils,andgingerwithwaterinapressurecooker.Cookfor5minutesafterbringingtomaximumpressure.Coolandblend.Inaseparatepan,saut
onionsingheeaddtheblendedsoup,salt,pepper,andyogurtorlemon.Mixthoroughlyandservehot.Sprinklefreshmintontop.
64.Hrishikesha/PotatoSoup(Serves4or5)
4potatoes,dicedwithskins
4cupswater
1/2onion,minced
1/2onion,chopped
1stalkcelery,chopped
1/2cupcoconutmilk
2tbs.ghee
1tsp.choppedparsley
saltandpeppertotaste

Page47

Putthepotatoesandchoppedonionwithwaterinpressurecooker.Cookfor4minutesafterbringingtomaximumpressure.Cool,peelskin,andputthrougha
blender.Inaseparatepan,sautthemincedonioninghee.Addceleryandsaut.Addpotatomixture,salt,andpepper.Slowlyaddcoconutmilkandheat,butdonot
boil.Servewithchoppedparsley.
65.Govardhan/MixedVegetableSoup(Serves4)
2tomatoes,chopped
1largepotato,diced
1largecarrot,diced
1/2cupgreenbeans,chopped
1/2cupgreenpeas
1largeturnip,chopped
1/4cupchoppedcauliflowerpieces
1/4cupshreddedcabbage
2celerystalks,sliced
2bayleaves
1/2tsp.sweetbasil
1/2tsp.blackpepperpowder
1smallpieceginger,chopped
1onion,chopped
4cupswater
saltandbuttertotaste
1/2cupfreshcoconutmilk(optional,forcreamysoup)
Putthetomatoesand2cupsofwaterthroughablenderandstrain.Placeremainingingredients,alongwiththeblendedtomato,inthepressurecooker.Cookfor3
minutesafterfullpressureisreached.Addasmallamountoffreshbutterandservehot.
Tomakeintoacreamysoup,don'tblendtomatoesseparatelybutcooktheminsteadinthepressurecookerwithothervegetables.Whencooked,putallingredients
throughtheblender.Thenreturnmixturetothepressurecookerandadd1/2cupfreshcoconutmilk.Mixthoroughlybutdonotboil.

Page48

66.Hari/CarrotSoup
4carrots,diced
1mediumsizedonion,chopped
1/2cupcoconutmilk
1stalkcelery,chopped
1tbs.ghee
3cupswater
saltandpeppertotaste
Putcarrots,halftheonion,andhalfthecelerywithwaterinapressurecooker.Cookfor1minuteafterbringingtomaximumpressure.Whencooled,putmixture
throughablender.Sautremainingonionandceleryingheeinaseparatepan.Addcarrotmixture,salt,andpepper.Stirincoconutmilkandheatwell,butdonotboil.
67.Ishwara/AshGourdSoup
Allgourdvegetablesareextremelyalkaline.Theashgourdishighlyrecommended,evenforinvalids.Gourdsoupsareverygoodforbalancingtheacid
alkalinestateinthebody.
2cupsdicedashgourd(oranyothergourd)
1smallonion,chopped
1stalkcelery,chopped
1tsp.gratedginger
1tbs.ghee
2cupswater
saltandpeppertaste
Peelanddicethegourd.Putgourdpiecesinapressurecookerwithwater,ginger,andhalfoftheonion.Cookfor2minutesafterreachingfullpressure.Putthrougha
blenderandkeepaside.Inaseparatepan,sauttheremainingonionandceleryinghee.Addthegourdmixtureandsaltandpeppertotaste.
68.Uddhava/PineappleSoup
2cupsdicedfreshpineapple(withcoreandskin),or4cupsfreshpineapplejuice
1tsp.freshcuminpowder
apinchofasafoetida
apinchoffenugreekpowder

Page49

1/2tsp.honey
1tsp.butter
4cupswater
saltandpeppertotaste
Boilthedicedpineapplewithcoreandskinin4cupswaterfor5minutes.Removeandputthroughablenderonlow.Strainandsetaside.Ifpineapplejuiceisbeing
used,omitthisstep.Addpepper,salt,andspicestothejuiceandbringtoaboil.Removefromtheheat,addhoneyandbutter,andserve.
69.Jeeva/BeetrootSoup
1largeuncookedbeetroot
2smallonions,chopped
2cupsfreshyogurt
1tbs.choppedmintleaves
1bayleaf
watertocover
pepperandsalttotaste
Washandtrimthebeetrootandputitinapressurecooker.Coverwithwaterandcookfor2minutesafterbringingtomaximumpressure.Removeandpeel.Chop
beetroot,addstock,andputthroughablender.Returntopanandaddonion,pepper,salt,andbayleaf.Simmeruntilonionistender.Removefromheatandstirin2
cupsofyogurt.Sprinklewithchoppedmintandserve.
70.Jnana/ChickpeaBroth
1cupchickpeas,soakedin2cupswaterovernight
4cupsofwater
1onion,chopped
1tbs.choppedscallions
1/4tsp.cuminpowder
pepper,salt,lemonjuicetotaste
1tbs.ghee
Cleananddrainedsoakedbeansanddiscardsoakingwater.Putbeans,4cupsofwater,and1onioninapressurecooker.Cookfor15minutesonlowheatafter
bringingtomaximumpressure.Cool,

Page50

blend,andsetaside.Inaseparatepan,sautthescallionsinghee.Addthebeanmixtureandremainingingredients.Servehotwithafewdropsoflemonjuice.
Foodisdeathgivingaswellaslifesustaining.
RIGVEDA

71.Jagadeeshwara/SoyaBeanSoup(Serves6)
1cupsoyabeans,soakedovernightin2cupswater
1/2cupbarley
1cupfreshmushrooms,diced
2stalkscelery,chopped
2tbs.choppedscallions
2tbs.onion,chopped
1tsp.gratedginger
1carrot,slicedin2strips
1tbs.vegetableoil
1tbs.soyasauce
5cupswater
Cleananddrainsoakedsoyabeansanddiscardthesoakingwater.Washbarleyandaddtosoyabeans.Putbarley,soyabeans,mushrooms,andonionswith5cups
ofwaterinapressurecookerandbringtomaximumpressure.Reduceheatandcookforhalfanhour.Inthemeantime,inapanlargeenoughtohold10cupsofliquid,
sautonionsandceleryinoilforaminute.Addcarrotstripsandsautfor3moreminutes.Thenaddthesoyabean/barleymixture,salt,ginger,andsoyasauce.
Sprinklewithchoppedscallionsandservehot.

ChapterSeven:
Krishna
Chutneys&Pickles
ChutneysandpicklesareamustintraditionalIndiancuisine.Theylendextraspiceandaccenttoavarietyofdishes.
72.Keshava/TomatoChutney(12ounceJar)
2cupsripetomatoes,chopped
1cupfreshcorianderleaves
2tsp.gratedginger
1smalljalapeno
1tbs.molassesorhoney
1/4cupwater
1tsp.salt

Page51

Putallingredientsthroughablender.Thischutneylikemostotherchutneyscanbeusedasasidedishwithriceorchapatis,orasadip.
Thefirstthingtobetterhealthistobecomevegetarian,thenperhapsastagefurtheristorenounceevendairyproduce.Thentorenouncecookedthingsandliveonlyonrawsalads,
fruit,honey,andjuices.
DR.BARBARAMOORE

73.Karma/SpicyTomatoSpread(Two12ounceJars)
2lbs.ripetomatoes
2cupssesameoil(notdark)
2tbs.blackmustardseeds
2tbs.splituraddal,withoutskin
1/2tbs.redchilipowder
1/2tsp.powderedasafoetida
1tsp.fenugreekpowder(methi)
2tbs.molasses
1largeonion,minced
1tbs.molasses
1tsp.turmericpowder
1tbs.salt
Choptomatoesandpureinablenderwithoutaddingwater.Strainandremoveseedandskin.Heatoilinaheavybottomedpanandaddthemustardseeds.When
theysputter,adduraddal.Addtheremainingseasoningsandstirfor2minutes.Stirinthetomatopureeandreduceheat.Keepstirringuntilalltheliquidevaporates,
abouthalfanhour.Whenthemixtureturnsdarkandtheoilcomestothesurface,itcanbecooledandbottled.Thisspreadwillkeepwellintherefrigeratororacool
placeforamonth.Itcanbeusedasasandwichspread,orasasidedishwithchapatisandrice.
74.Kama/MixedVegetableChutney(Serves4)
1largecarrot,chopped
1/2whiteradish,chopped
1largeripetomato,chopped
2tbs.gratedcoconut
1jalapenochili
1tsp.gratedginger
2tbs.choppedcorianderleaves
1/2cupyogurt
1tsp.salt
Putallingredientsthroughablenderathighspeed.Thischutneymaybeeatenwithriceorchapatis.

Page52
Thevegetablescultivatedinuncleanplacesarenotfitforconsumption.
LAWSOFMANU

75.Kausthubha/DateChutney(Serves4)
1cupdried,seedlessdates
1tsp.gratedginger
1tbs.lemonjuice
1cuphotwater
1/2tsp.salt
Soakdatesinhotwaterforanhouranddiscardwater.Putallingredientsthroughablenderonlowtoformasmoothpaste.Raisinscanbeusedinsteadofdates.This
chutneycanbeusedasasandwichspread,orwithriceandcurry.
76.Kaumodaki/PineappleDelight(Serves4)
2cupsfreshpineapple,chopped
1/2cupfreshlygratedcoconut
1cupyogurt
1tsp.mustardseeds
1smalljalapenochili
1/2tsp.gratedginger
1cupwater
1/2tsp.salt
Withanelectricgrinder,grindthecoconut,mustardseeds,greenchili,ginger,andsalt.Combinemixturewiththeyogurt.Inthemeantime,cookthepineappleinwater,
covered,overlowheatfor5minutes.Mashlightlywithawoodenspoonandaddtotheyogurtsauce.Mixwell,heat,andtakeoffthestovebeforemixturecomestoa
boil.
77.Kanayya/SweetMangoChutney(Serves4)
1large,rawgreenmango
1/2tsp.chilipowder
2tbs.jaggery
1/4cupwater
1/2tsp.salt
Removepitandskinfromthemango.Chopfleshintopieces.Blendallingredientsintoafinepastewithablender.Thischutneycanbeservedwitheitherriceand
curry,orchapatisandcurry.

Page53

78.Mukunda/AppleChutney(Serves4)
2slightlysour,rawgreenapples
2tbs.jaggery
pinchofredchilipowder
pinchofsalt
Removeseedsfromtheapplesandchop.Putapplesandtheremainingingredientsthroughablenderuntilasmoothpasteisformed.
Bettertohuntinfieldsforhealthunbought,Thanfeethedoctorforanauseousdraught.Thewiseforcureonexercisedepend.Godnevermadehisworkformantomend.
JOHNDRYDEN

79.Muraree/SourMangoChutney(Serves4)
1large,rawgreenmango
1jalapenochili
2tbs.gratedcoconut
1tsp.choppedonion
3tbs.water
1/2tsp.salt
Removethepitandskinfromthemangoandchopfleshintobits.Putmangoandallotheringredientsthroughablenderuntilafinepasteisformed.
80.Madhava/MangoChutney(Serves4)
1cupgreenmangoes,chopped
1/2cupfreshmintleaves
1/4cupgratedcoconut
1tsp.blackmustardseeds
3tbs.yogurt
1tbs.choppedonion
1tsp.gratedginger
1smalljalapenochili
1/2tsp.salt
Putallingredientsthroughablenderandserveasasidedish.Sinceallchutneysareuncookedtheyprovideextranutrition,aswellasabitofspice,toordinaryfare.
81.Moksha/MangoPickle(Two10ounceJars)
5large,rawgreenmangoes
2tsp.redchilipowder
4tbs.salt
1tsp.blackmustardseeds

Page54

1/2tsp.asafoetidapowder
1tsp.fenugreekpowder
1/2cupsesameoil(notdark)
1tsp.turmericpowder
1tbs.naturalvinegar
Removepitandskinfrommangoesandcutfleshintosmallpieces.Stirsaltintomixtureandputinthesunforaday,stirringoccasionally.Leaveovernightinacovered
stonewarejar.Nextdayheattheoilinaheavybottomedwokaddmustardseedsandcookuntiltheysputter.Mixinthethreepowdersandstirfor2minutes.Add
themangopiecesalongwiththeliquidthataccumulatedinthejar.Cookforaminuteandremovefromheat.Coolandaddvinegar.Thispicklecanbebottledandkept
foramonth.
Limepicklecanbemadeinexactlythesamewayusinglimesinsteadofmangoes.Thelimesshouldbequarteredandsaltedandkeptinthesunforaday,aswiththe
mangoes.Whilethemangopicklecanbeusedimmediately,thelimepicklehastobekeptforatleasttwoweeksbeforeusing,oruntiltheskinsbecomesoft.
Waterismedicine.Itdrivesawaydisease.Ithealseverydisease.Mayitbringsuch,health.
RIGVEDA

82.Mantra/CoconutChutney(Serves4)
1cupfreshgratedcoconut
1cupmintorcorianderleaves
1smalljalapenochili
1/2tsp.lemonjuice
1tsp.jaggeryorhoney
1/2cupwater
1/2tsp.salt
Putallingredientsthroughablenderathighspeeduntilsmooth.ThischutneyisgenerallyusedinSouthIndiawithaspecialdishcallediddliesandwithricepancakes
calleddosas.Itwouldalsogowellwitheitherriceorchapatis.

Page55

ChapterEight:
Muralidhar
Bread
WhilebreadhasoftenbeencalledthestaffoflifeintheWest,thebreadwegetonthemarketthesedaysoftenprovestobejusttheopposite.Thestaffbecomesa
sticktobeatthelifeoutofus!Actuallyonecanexistjustaswellwithoutbreadchapatisareagoodsubstitute.Butifbreadhastobeeatenatall,itisbestbakedat
homeusinggoodwholewheatflour,preferablypoundedbyhand.Thefollowingrecipeyieldsexcellentresults.Nutloavesarealsonourishingandmakeapleasant
changefromtheusualfare.Stainlesssteelpansarerecommended.(Seepage10formoreaboutflours.)
83.Mitra(WholeWheat)Bread(2MediumsizedLoaves)
Part1
4cupswholewheatflour
2cupslukewarmwater
1/2cupfreshmilk,slightlyheated
1/2cupjaggery
1heapingtbs.activedryyeast
2mediumsizedpans,oiled
Pourthelukewarmwaterintoalargestonewarebowl.Addthejaggeryandstir.Sprinkleyeastontopandstirlightlyuntilyeastiscompletelydissolved.Addthewarm
milkandstirwell.Nowfoldinonecupofflouratatimewithawoodenspoonuseanupwardrotarymotion,toincorporatetheairandtomakethemixturesmooth
andelastic.Useabout100strokes.Coverthebowlwithadampclothandplaceinthesunorinawarmplace(85to100F.).Allowtorisefor45minutes.
Part2
4tbs.butter,meltedandcooled
1tbs.salt
3cupswholewheatflour

Page56
Healonerejoiceswhoisanightwanderer,whocooksamealofgreensintheevening,oratnightfall,whoisneitheradebtor,noraservantofothers.
THEMAHABHARATHA

Whenbatterhasrisentoalmostdoubleinsize,addthemeltedbutterandsaltfoldinbystirringaroundthesidesofthebowl.Thenfoldinhalfacupofflouratatime,
untildoughnolongerstickstobottomofthebowl.Thisshouldbedonegentlywithouttearingthedough.Turntheballofdoughoutontoaflouredboardormarble
toppedtable.Keephandsandboardwellflouredgraduallyincorporatealltheflouruntilthedoughnolongerstickstotheboardorhandswhenkneading.Usemore
flourifnecessary,butaddalittleatatime.
Kneadwellfor10minutesuntildoughformsasmoothball.Oilthebowl,placetheballofdoughinitpressdowntofitdoughintobowl.Nowtakedoughout,turnit
over,andreplaceitinthebowl.Pressagaintofitthebowl.Coverdoughwithadampclothandputitbackinthesunorawarmplacetoriseagainforanotherhalfan
houror45minutes,oruntilitdoublesinsize.
Part3
Punchthedoughdownseveraltimeswithyourfist.Turnitoutontoaboardandkneadafewtimesmore.Dividedoughintotwoequalhalves.Flattenonehalfalittle
withyourhandsandthenrollituplikeacarpet.Pressthesideandmiddleseamstogether.Placethedoughinsideoneoftheoiledpans,seamsideup.Flattendough
downtofitthepan.Turnitoutofthepanandreturnit,seamsidedown.Flattenagaintofitpan.Repeatprocedurewiththeremainingdough.Coverpanswithadamp
clothandreturntoawarmplace.Allowbreadstoriseforanotherhalfhour,oruntildoughfillsthepan.Evenifitrisesalittleabovethepan,itdoesnotmatter.Lightly
puncturethemiddleofeachloafwithaknife.Brusheachtoplightlywithoilandsprinklewithsesameseeds.Bakeat350F.forhalfanhourto45minutes.Ifthe
breadsoundshollowwhentopisthumpedupon,itisdone.Removefrompanwhenreadyandcoolonawiretray.Sliceonlyaftercooling.

Page57

84.Murali/VegetableLoaf(Serves4)
2cupsgratedcarrots
2cupscookedpotatoes,lightlymashed
1cupchoppedgreenbeans,steamed
3tbs.wholewheatflour
1onion,minced
2cupscoconutmilk(orvegetablestock)
1/2tsp.blackpepperpowder
5tbs.butter
1cuppaneer,cubed(seep.20)
1tsp.garammasala(seep.23)
1tsp.salt
Meltbutterinapanandsauttheonion.Mixinflourandmilk.Addseasoningandcookuntilthick,stirringconstantlytopreventlumping.Slowlyaddpaneercubes.
Putcookedvegetablesintoanoiledbakingdishandcoverwiththesauce.Bakeat350F.forhalfanhour.
85.Madhusudhan/VegetableBread(Serves4)
1cupwholewheatflour,orcornflour
1/2tsp.bakingpowder
3cupsfinelygratedorchoppedvegetables(carrots,greenbeans,cauliflower,etc.)
2cupsthinnutmilk(cashew,almond,orcoconut)
1smallonion,minced
1tbs.savoryherbs(majoram,sage,andchivesorcumin,cloves,andcinnamon)
1tbs.choppedparsley(orcoriander)
2tsp.salt
Sieveflourandbakingpowdertogetherfirst,thenfoldintothenutmilk.Addherbsandsaltandmixwell.Tossinvegetablesandmixwell.Putintoanoiledbakingdish
andbakeat400F.forhalfanhour.
86.Madana/PeanutLoaf(Serves4)
2cupsroastedpeanuts
2cupspoundedrice,wheat,oroats
2cupsfreshtomatojuice
1onion,minced
3tbs.wholewheatflour
1/2tsp.salt
1/2cupwater

Page58

Tomaketomatojuice,puttomatoesandwaterthroughablenderandstrain.Tomaketheloaf,coarselygrindpeanuts.Addsalttothejuiceandmixinflour,pounded
grain,andonion.Bakeinoileddishforhalfanhourat300F.
Foodistheuniversalmedicine,becausecreaturescameintoexistenceoutoffood,whichprecededthemintheorderofcreation.
TAITTIRIYAUPANISHAD

87.Manohar/SweetNutLoaf(Serves4)
1cupalmonds
1/2cuppoundedwholewheatorpoundedrice
2ripebananas
1cupseedlessraisins
1/2cupcoconutmilk(orwater)
Grindalmondsinanelectricgrinderandmashthebananas.Mixalltheingredientstogetherandputinagreasedbreadpan.Bakeat400F.forahalfanhour.
88.Madhuvan/RiceNutLoaf(Serves4)
1cupalmonds
2cupsboiledrice
1cupnutmilk
1tsp.blackpepper
1/2tsp.garammasala
1tsp.salt
Coarslygrindthealmondswithamortarandpestleorelectricgrinder.Mixalltheingredientstogetherandputintoanoiledbreadpan.Bakeat400F.forhalfanhour.
89.Maharishi/SavoryLoaf(Serves2)
1cuproastedpeanuts,finelyground
1bunchspinach
1onion,chopped
2tbs.corianderorparsley
1cuppoundedwheatorrice
1/2cupwater
1/2tsp.blackpepper
1tsp.salt
Boilspinachlightlyinwaterandmash.Addtheremainingingredientsandmixwell.Putintoagreasedpan.Bakeat400F.forhalfanhour.

Page59

ChapterNine:
Chaitanya
Chapathis
Chapatis,atypeofunleavenedbreadmadewithwholewheatflour,arecommonlyeatenalloverNorthIndia.Chapatisaremuchmorenourishingthanbreadmade
withwhiteflour.Theonlyutensilneededformakingthemisachapatitawa,whichisashallowheavybottomedironplate,somethinglikeahotplatebutslightlycurved
atthebottom.Ifthisisnotavailable,chapatiscouldbemadeinaheavy,flatbottomedpanorgriddle.
90.Muni/PlainChapatis
2cupschapatiflour(seep.10)
3/4cuplukewarmwater
Thisrecipewillmakeabout6to8chapatis.Asageneralrule,use1heapingtablespoonofflourforeachchapati.
Placeflourinabowlandmakeaholeinthecenter.Pouralittlewaterintheholeandfoldinflourfromthesideswithyourhands.Keepaddingwaterandtossinglightly
untiltheflourformsaballanddoesnotsticktoeitheryourhandsorthebowl.Turndoughoutonaflouredboardandkneadwelluntilsmooth.Placeballofdoughin
anoiledbowlandcoverwithadampclothfor1to2hours.Shapedoughinto4to6ballsflattenballswithyourhandsintoroundpatties.Useasmuchflouras
neededtokeeptheballsfromsticking.Rollpattiesoutonaflouredboardsotheyarefairlythin.Inthemeantime,heatthechapatitawaorheavybottomedpan.Place
achapationthehottawaandflipoverafter1minute.Flipoveragainafter2minutes.Keepasoftclothballreadyandpressthechapatilightlywiththeclothasitstarts
torise.Pressgentlyandfirmlysothatthewholechapatirisesuplikeaskin.
Heatshouldbecarefullyregulatedsothatthechapatidoesnotburnorbecometoocrisp:itshouldbesoftandlightincolor.Repeat

Page60

untilallchapatisarecooked.Lineaservingdishwithalargeclothnapkintoplacetheminastheyaremade,andcoverwiththeendsofthenapkin.Thiswillensurethat
thechapatisremainsoftandpliableuntilthewholebatchisfinishedandreadytoserve.
Note:Chapatiscanbemadeevenmorenourishingbyaddingsomegreenstothedough.Chopthegreenslikespinach,coriander,parsley,mint,scallionsfineand
insertasmallamountintoballsbeforetheyarerolledout.Theseballswillbeslightlythickerthanordinarychapatisballs.
Parathaisagriddlefriedwholewheatbread.
91.Maya/PotatoParathas(Makes6to10)
4cupschapatiflour
4mediumsizedpotatoes
1onion,minced
2tbs.freshcorianderleaves,chopped
2tsp.cuminpowder
1/2tsp.blackpepperpowder
1tsp.salt
2cupswater
Preparedoughaccordingtochapatirecipe.Inthemeantime,boilpotatoesintheirjackets.Whencooled,removetheskinandmashwell.Addtheremaining
ingredientstothepotatomash.Mixwellandmake10ballswiththepotatomix,abouthalfthesizeofthedoughballs.
Make10ballswithchapatidough.Flattenballslightlybetweenyourpalms,makingadepressioninthecenter.Placepotatoballinthedepressionandfolddoughover
sothatitcoversthepotatoball.Pressballinyourhandtomakeacircularpattyplacepattyonflouredboardandrollouttoa1/4''thickness.Followsameprocedure
forremaining9balls.Withabitofpracticethefillingcanbeplacedevenlysothatthepotatomixwillnotcomeoutofthedoughwhenitisrolled.Heatthe

Page61

chapatitawaorskilletandcookparathaonbothsides,untilitturnsalightbrown.Brushwithalittlegheebeforeturningitover.Servewithanyofthechutneyor
curryrecipesgiveninthisbook.
92.Nishkama/RadishParathas(Makes10)
4cupschapatiflour
2largewhiteradishes(mooli),finelygrated
1tsp.cuminpowder
11/2cupswater
2tbs.mincedonion
1tsp.salt
1/2tsp.blackpepperpowder
Preparedoughaccordingtothechapatirecipe.
Squeezeoutasmuchliquidfromthegratedradishesaspossible.Addremainingingredientstotheradishes,mixwell,anddivideinto10parts.Maketenballswiththe
chapatidoughandfollowinstructionsinprecedingrecipe.Besurethatthefillingiscompletelydryifanyliquidaccumulates,theparathaswillbespoiled.Servewith
anysaladthathasayogurtdressing,aswellaswithanychutneyorcurry.
93.Nirmala/LentilParathas(Makes10)
4cupswholewheatflour
1/2cuplentilsormoongdal
1tsp.cuminpowder
1/2tsp.blackpepperpowder
11/2cupswater
1tbs.mincedonion
1tbs.choppedcorianderleaves
1tsp.salt
Preparedoughaccordingtothechapatirecipe,shapeinto10balls,andsetaside.
Putlentilsinapressurecookerandcookfor3minutesafterbringingtomaximumpressure.Uncoverandcookuntiltheliquidevaporates.Addremainingingredients
andmixwell.Themixtureshouldbequitedry.Make10ballsoutofthelentilmixtureand

Page62

proceedtocombinethemwiththechapatiballs,accordingtothePotatoParatharecipe.
94.Naivedya/CheeseParathas(Makes10)
4cupschapatiflour
1cupsoftcheese(seep.19)
1tomato
2tsp.aniseed
1tbs.mincedonion
1/4tsp.turmericpowder
1tbs.ghee
Preparedoughaccordingtothechapatirecipe,shapeinto10balls,andsetaside.
Heatgheeinapanandsautonionsfor2minutes.Addtheremainingingredientsandsautuntilthewaterevaporates.Setcheesemixtureasidetocool.Thenflatten
chapatiballsintopatties,eachabout5"indiameter.Placeonetenthofcheesemixtureononehalfofpatty,makingsureitisnottooclosetotheedge.Foldthepattyin
half.Presstheedgestogether,makingsuretherearenoairbubblesinside.Foldthesemicircleinhalfagain,soastoformsomethingresemblingatriangle.Pressthe
edgestogetherandbrushbothsideswithghee.Repeatforremaining9ballsandcookinhottawa,ontowhichalittlegheehasbeensmeared,untilparathasare
goldenbrownoneachside.

ChapterTen:
Narayana
RiceDishes
Riceisaversatilegrainandcanproduceawidevarietyofdishesquickly,especiallyifonehasapressurecookerorricecooker.RiceisIndia'smostimportantgrainit
isthestapledietintheSouthandiswidelyusedintheNorth.ThehighlypolishedlonggrainedvarietyfoundintheNorth,thoughgoodtolookat,isnotnearlyas
nutritiveastheunpolished,perfectlyhandpoundedvarietyfromtheSouth,which

Page63

isslightlyredincolor.InVanamalicooking,wealwaystrytousetheunpolishedvariety.Plainriceisgenerallyservedwithacurry,asalad,andperhapsawoked
vegetable.Onspecialoccasionsmorethanonecurrycanbeservedandperhapssomepappadam(dalwaffers),aswellasasweetfordessert.Manyexoticfood
combinationsarepossibleusingriceasabase.Basmatiandbrownricearebothdeliciousandnutritive.
Thefoodsthatarebitter,sour,saltish,hotpungent,dry,andburning,whichproducepain,griefanddiseasearedeartotherajasicnature.
BHAGAVADGITA,
CHAPTER17,VERSE9

Sincethequalitiesdifferwitheachrice,itisdifficulttogiveexactcookingtimesforrice.Italsodependsonone'spersonaltastesomepeoplepreferricesoft,others
preferitabitharder.Ricethathasmaturedforoverayearwillneedmorewaterandmorecookingtime.Longgrainedrice,likeBasmati,needslesswaterandtime.
ThetiminggivenintherecipesthatfollowareforBasmatirice.Ifyouareusinganothertype,pleaseadjustthetimeaccordingly.
PlainRicewithaPressureCooker(Serves4)
1cuprice,cleaned
13/4cupswater
1/2tsp.salt
Boilwaterinbodyofthepressurecooker.Addcleanedriceandsalt.Coverandbringcookertomaximumpressure.Reduceheatandcookfor1minute.Remove
fromheatandallowtocoolfor10minutesbeforeremovinglid.
PlainRicewithoutaPressureCooker(Serves4)
1cuprice,cleaned
2cupswater
1/2tsp.salt
Boilthewaterandaddrice.Coverhalfwaywiththelidtopreventboilingover.Reduceheatuntilwaterevaporates.Tastetoseeifriceiscooked.Aftercooking,turn
offheatandleavecoveredfor10minutestoabsorbanyleftovermoisture.

Page64

95.Paramatma/VegetablePulau(Serves4to6)
2cupsrice,washedanddrained
2piecescinnamon,1"each
2cupsmixedvegetables,chopped(carrots,cauliflower,peas,Frenchgreenbeans,etc.)
4blackcardamonpods
6cloves
3tsp.salt
2bayleaves
1tsp.choppedcashews
1tbs.raisins
1onion,chopped
1tsp.turmericpowder
2tbs.ghee
31/2cupswater
Thispulaucanbemadeeitherwithallthesevegetablesorwithacombinationofoneormoreofthemdependingonavailability.
Heatgheeinapressurecookerandsautcashewsandraisinsremovefrompanandsetaside.Sautonions,thenremovefrompanandsetaside.Intheremaining
ghee,addcinnamon,cardamompods,cloves,bayleaves,andcuminandsautfor2minutes.Addturmericandchoppedvegetablesandcookanother3minutes.Add
thericeandcookforanotherminute.Mixinwaterandsalt.Placelidonpressurecookerandcookfor1minuteafterbringingtomaximumpressure.Allowtocool
graduallybeforeopening.Placepulauinaservingdishandsprinklewithcashews,raisins,andonion.
96.Pundareekaksha/CheesePulau(Serves4to6)
2cupsrice,washedanddrained
1cuppaneercubes
2blackcardamompods
2piecescinnamon,1"each
5cloves
2bayleaves
5peppercorns
2tbs.ghee
31/2cupswater
2tsp.salt
1tsp.turmericpowder
1onion,chopped

Page65

Sauttheonioningheeuntiltranslucent,thenbrownpaneerpieces,removefrompanandsetaside.Followinstructionsforvegetablepulaugiveninprecedingrecipe.
Afterremovingpulaufromthepressurecooker,garnishwithpaneercubesinsteadofraisinsandnuts.
97.Pushpanjali/PeasPulau(Serves4to6)
Substituteonecupoffreshgardenpeasor1cupsproutedchickpeasforthepaneerallotheringredientsareexactlythesameasfortheprecedingrecipe.Addthe
peasorchickpeastothericebeforecooking.
98.Parthasarathi/TomatoRice(Serves4to6)
2cupsrice,washedanddrained
1cuptomatojuice
21/2cupscoconutmilk
1/4cupghee
3cardamompods
black1tsp.turmericpowder
2piecescinnamon,1"each
5cloves
1jalapenochili,chopped
1onion,slicedintorings
2tsp.salt
2tbs.choppedcoriander
Heatgheeinapressurecookerandfryonionslices,cardamompods,cinnamon,andcloves.Addcoconutmilk,tomatojuice,chili,salt,andturmeric.Addtherice,
cover,andcookfor1minutesafterbringingtomaximumpressure.Removefromheatandallowtocoolfor10minutesbeforeremovinglid.Sprinkewithchopped
corianderandserve.
99.Padmanabha/GreenPulau(Serves4to6)
2cupsrice,washedanddrained
31/2cupswater
1bunchfreshcoriander,chopped
1bunchfreshspinach,chopped
2tbs.garammasala(seep.23)
2tbs.gheeorbutter
1onion,chopped
1tsp.turmericpowder
1tomato,sliced

Page66

Heatgheeinapressurecookerandsautonion.Addgarammasalaandturmericandcookforaminute.Mixinriceandcookforanotherminute.Addwaterand
cover.Bringtomaximumpressureandcookfor1minute.Removepressurecookerfromheatandallowtocoolfor10minutesbeforeuncovering.Inthemeantime,
chopspinachandlightlysteam.Whenriceiscooled,addthesteamedspinachandcorianderleaves,andtosswell.Spinachshouldnotbeovercookedorcontainany
liquid.Servewithsprigsofcorianderandtomatoslices.
Hecausedthegrasstogrowforthecattle.Andherbsfortheserviceofmen.
THEBIBLE

100.Pavithra/SouthIndianMasalaRice(Serves4to6)
2cupsrice
1/2cupchoppedcarrots
1/2cupchoppedgreenbeans
1cuplentils
1/4cupchoppedpumpkin
1/2cupfreshpeas
1onion,chopped
1tsp.choppedjalapenochili
1tsp.garammasala(seep.23)
1tsp.corianderpowder
1/2tsp.fenugreekpowder
1tsp.turmericpowder
1cuptomatojuice
1tbs.lemonjuice
2tbs.ghee
5cupswater
2tsp.salt
corianderleaves,forgarnish
Cleanandwashriceandlentilsdrainthemverywell,sothatnowaterremains.Heat1tablespoonofgheeinpressurecookerandsauttheonionandgreenchili.Add
corianderandfenugreekpowdersandstirwell.Addthericeandlentilsandstirfryfor2minutes.Stirin4cupswater,salt,andturmericpowder.Coverandcookfor
2minutesafterbringingtomaximumpressure.Removefromheatandallowtocoolfor10minutesbeforeremovinglid.
Inthemeantime,cookthevegetablesin1cupofwaterinaseparatepan,covered.Keepthecookingwaterfromthevegetablesasidetouselaterinsoups.Inanother
largepan,heatremainingtablespoonofghee

Page67

andstirinthegarammasala.Thenaddthericelentilmixture,vegetables,tomatojuice,andlemonjuice.Mixwellandcoverwithatightfittinglid.Placeonlowheatfor
about3minutes.Removefromtheheat,sprinklewithcorianderleavesandserve.
101.Purusha/NutRice(Serves4to6)
2cupscookedrice
1tbs.choppedcashews
1tbs.raisins
1onion,sliced
1pieceofcinnamon,1"
1/4cupghee
1tsp.salt
Inalargepan,heatghee.Fryonion,remove,andsetaside.Frycinnamon,cashewsandraisins.Reduceheatandaddcookedrice,onion,andsalt.Mixwelland
serve.
102.Prakriti/SweetCornRice(Serves4to6)
2cupscookedrice
1cupcookedsweetcorn
1tbs.choppedcashews
2tbs.ghee
1pieceofcinnamon,1"
1tsp.salt
Inlargepan,heatgheeandfrythecashewsandcinnamon.Addtheremainingingredients,mixwell,andserve.
103.Rishi/MangoRice(Serves4to6)
2cupscookedrice
1cupgratedcoconut
1/2cupgratedgreenmango
1tsp.blackmustardseeds
1/4tsp.asafoetidapowder
1tsp.turmericpowder
1/2jalapenochili,chopped
2tsp.salt
1tsp.eachsplitmoongdalandblackdal
2tbs.ghee

Page68

Soakthedalsinwaterforhalfanhourdrainanddry.Grindthemango,mustard,asafoetida,turmeric,andchiliinanelectricgrinder.Heatgheeinalargepanand
sautdrieddals.Addrice,salt,andgroundmangomixture.Mixwell.Addgratedcoconutandtosswell.Servewithmangochutney.
104.Parikshit/LemonRice(Serves4to6)
2cupscookedrice
4tbs.lemonjuice
1tsp.turmericpowder
1/4tsp.fenugreekpowder
1/4tsp.asafoetidapowder
1/2tsp.blackmustardseeds
1/2tsp.sesameseeds
2tbs.ghee
2tsp.salt
Inalargepan,heatthegheeandcookthemustardseedsuntiltheysputter.Turnofftheheat,addremainingingredientsricelastandtosswell.Servehot,
decoratedwithlemonrings,limepickle,andsalad.
105.Arati/FruitPulau(Serves4to6)
2cupsrice
31/2cupscoconutmilk
1cupcherries,pineapplechunks,orseedlessgrapes
1onion,sliced
apinchofmace
1tsp.choppednutmeg
1/2tsp.salt
2tbs.ghee
sweetchutney
Cookriceincoconutmilkandsetaside.Heatgheeinapanandsautonion.Removefromheatandblendinmaceandnutmeg.Thenaddriceandfruitsandmixwell.
Servewithsweetchutneyandarrangefreshcherriesorpineappleringsaroundedgesofthedish.

Page69

106.Pradyumna/CoconutRice(Serves4to6)
2cupsrice
31/2cupscoconutmilk
1onion,sliced
1cupnuts(peanuts,pistachios,cashews,oralmonds)
2tbs.ghee
Cookriceincoconutmilkandsetaside.Heatgheeinalargepanandsauttheonion.Addnutsandcookfor2moreminutes.Stirinriceandmixwell.Serve
garnishedwithnuts.
107.Anirudha/ItalianRisotto(Serves4to6)
2cupscookedrice
1cupbroccoliflowerettes
1carrot,diced
2greenbellpeppers,sliced
1/2cupmushrooms
2tomatoes,chopped
1/4cupoliveoil
1onion,chopped
1/2cupshreddedParmesancheese
1/4cupwholewheatbreadcrumbs
2tsp.salt
2tsp.aniseed
1tsp.oregano
1/4tsp.blackpepperpowder
Partiallysteambroccoliandcarrots.Heatoilinpanandaddaniseedandoregano.Mixintomatoesandsaut.Addvegetablesandallremainingingredients,exceptthe
cheese.Transfertoacasseroledishandcoverwithcheeseandbreadcrumbs.Topwithoiloradollopofbutter,cover,andbakeat300F.for10minutes.Uncover
forlast2minutesandserveimmediately.
108.Divya/ChineseFriedRice(Serves4to6)
2cupscookedrice
5tbs.sesameoil(notdark)
1/2cupcubedtofuorsoyamilkcheese

Page70

2greenbellpeppers,thinlysliced
1/2cupblackmushrooms
1cupmoongbeans,sprouted
1carrot,cutintostrips
1cupthinlyslicedcabbage
2choppedscallions
1largeonion,slicedandquartered
2celerystalks,sliced
1/4cupslicedalmonds
1/4tsp.freshlygratedginger
4tbs.soyasauce
1/2tsp.salt
Heatoilinalargepan.Addtheonionsandgingerandfryfor1minute.Addthevegetablesandstirfryfor5minuutes.Mixinthebeansproutsandfryanotherminute,
thendothesamewiththealmonds.Addsoyasauceandstirwell.Turnoffheatandaddthecookedrice.Tosswelldecoratewithtofuandservewithsoyasauce.
109.Aryan/SpanishRice(Serves4to6)
2cupsrice,slightlyundercooked
2tbs.choppedonion
1cupchoppedgreenbellpepper
1tbs.oil
1tsp.redchilipowder(optional)
1/4cuphomemadetomatosauce
1tbs.sesameseeds
Heatoilinalargepanandsautonionfor1minute.Addsesameseedsandfry.Mixinchoppedbellpepperandcookforanotherminute.Addtomatosauceandchili
powderandsimmerafewminutes.Putriceinandkeepstirringuntilthericeisevenlycoated.Removefromtheheatandserveimmediately.Foralessspicydish,do
notaddtheredchilipowder.
110.Bhagavan/PineappleRice(Serves4to6)
2cupsrice
11/2cupwater
2cupspineapplejuice
1cupfreshlychoppedpineapplecubes
4sprigsparsleyorcoriander
2lemonslices
1/2tsp.cardamompowder

Page71

Putrice,pineapplejuice,andwaterinapressurecooker.Reduceheatandcookfor1minuteafterbringingtomaximumpressure.Removefromheatandallowtocool
10minutesbeforeremovinglid.Inalargebowl,combinerice,pineapplechunks,cardamompowder,andgreens.Decoratewithlemonslicesandservewithpineapple
ordatechutney.
Thebodydoesnotrequireanymedicineprovidedoneeatsonlyafterthepreviousmealhasbeenfullydigestedandassimilated.
SAINTTHIRUVALLUVAR

111.Nirguna/IndonesianRice(Serves4to6)
2cupsrice,washed
21/2cupscoconutmilk
1cupwater
1bayleaf
2tbs.choppedcelery
1onion,sliced
1tsp.turmericpowder
1tsp.salt
1cucumber,sliced
1redbellpepper
Inapressurecooker,bringthecoconutmilk,water,turmeric,andbayleaftoaboil.Addriceandsalt,cover,andreduceheat.Cookfor2minutesafterbringingto
maximumpressure.Allowtocoolfor10minutesbeforeremovinglid.Turnmixtureintoaservingdishandgarnishwithcelery,slicedcucumber,andonion.Cutred
pepperintotheshapeofaflowerandplaceinthecenterofdishasagarnish.
112.Yogeshwara/SpanishRice(Serves4to6)
2cupsrice,washed
2cupsslicedtomatoes
1/2cuptomatopuree
2cupswater
1redchilipepper,sliced
1onion,chopped
1cupvegetablestock
1tbs.oil
1/2tsp.salt
Cookriceinpressurecookerwithwaterandvegetablestockfor1minuteafterbringingtofullpressure.Frytheonionandpepperinoil.Removericefromheatand
allowtocoolfor10minutesbefore

Page72

removinglid.Inabowlcombinericewithtomatopuree,friedonionsandpepper,andsalt.Layerthericemixtureandtomatoslicesinabakingdishandbakefor10
minutesat400F.
Hewhoofferswithdevotionaleaf,aflower,afruit,orwater,thatdevoutofferingofthepuremindedonedoIaccept.
BHAGAVADGITA,
CHAPTER9,VERSE26

113.Homa/BalkanRice(Serves4to6)
2cupscookedrice
2jalapenochilies
4onions,sliced
1cupchoppednuts(cashews,peanuts,oralmonds)
1lb.tomatoes,sliced
1tsp.blackpepperpowder
1/4cupoil
1tsp.salt
Heatoilinalargepanandsauttheonions.Addsalt,pepper,jalapenochilies,andrice.Placehalfofthericemixtureinacasseroledish,thenaddalayerofnutsanda
layeroftomatoes.Topwiththeremainingriceandthentheremainingtomatoes.Coverandcookat250F.forhalfanhour.Thefinishedproductwillresemblearice
sandwichwithanutfilling.

ChapterEleven:
NandaKumar
Curries
Acurryisapreparationofvegetablesormeatcontainingagravylikesauce.DifferentpartsofIndiahavedifferentvarietiesofcurries.Mostcurriescontainalotofhot
chilipowderandspices,whichmakethemtoohotforWesternpalates.AtVanamaliwetrytoadaptthetraditionalcurriestosuittheNatureCareProgram.True
naturecaredemandsthatfoodbeeatenasrawandnaturalaspossible,withoutadditives,suchasspices.Butourpalatedemandstastyfood.TheIndianpalate
especiallyisusedtohot,spicy,pungentfoods.Intheserecipeswehavetriedtostrikeahappy,andtasty,mediumbetweenspicyandnatural.Thosewhoareusedto
hotcurriesmayfindour

Page73

variationsabitbland,butthosewhosetastebudshavenotbeenspoiledbyoverindulgenceinrajasicfoodwillfindthattheserecipesprovidevarietywhilebeing
nutritiousandappetizingatthesametime.
Thefollowingrecipeswillserve4to6people.
114.Shyam/Sambar
SambarisatraditionalandwellknownSouthIndiancurry.Eggplantandokraarethetwovegetablesmostcommonlyusedtomakesambar,butbeinga
versatiledishitwilltasteequallygoodwithcarrots,radishes,turnips,orevenplainshallots.
1cuptoovardal,washed
1/2cupchoppedeggplant
1/2cupokrapods,cutin1''pieces
2ripetomatoes,chopped
2tbs.corianderorcurryleaves
1/2tsp.blackmustardseed
1/2tsp.turmericpowder
3tbs.lemonjuice
6cupswater
7tbs.oil
1tbs.jaggery
Cookdalinpressurecookerwith4cupsofwaterfor5minutesafterbringingtomaximumpressure.Inaseparatepan,sauttheokrapodsandeggplantpiecesin1
tablespoonofoilfor3minutes.Add2cupsofwater,salt,andturmericandboiluntilvegetablesarealmostcooked.Mixthegroundmasala(below)withthecooked
dalandaddtothevegetables.Addthetomatoesandsimmerforanotherfewminutes.Heatremainingoilinafryingpanandcookmustardseedsuntiltheysplutter.
Pourthemintothecurryandaddjaggeryandlemonjuice.Garnishwithcorianderleavesorcurryleaves.
SambarMasala
2dried,wholeredchilis(hot)
3tbs.freshlygratedcoconut
2tbs.corianderseeds
1/2tsp.fenugreekseeds
1/4tsp.asafoetida
1tsp.salt

Page74

Lightlyfrytheaboveingredientswithoutoil,grindinanelectricgrinder,andaddtothecookeddal.
115.Sannyas/AviyalorMixedVegetableCurry
AviyalisacurrymadewithamixtureofdifferentSouthIndianvegetables.Wehavelistedavarietyofvegetablesfromwhichfiveorsixmaybeused,
dependingonavailability.
1/2cupraw,greenplantains
1/2cupsnakegourd
1/2cuppumpkin
1/2cupashgourd
1/2cupgreenpapaya
1/2cupcarrots
1/2cupgreenbeans
1/2cupturnips
1/2cuppotatoes
11/2cupssouredyogurt
1tsp.salt
1tsp.turmericpowder
1tbs.curryleaves
2tbs.unsaltedbutter
2cupsofwater
Removeskinfromallthevegetablesandchopinto2"pieces,each1/2"thick.Mixthemasala(below)intotheyogurt,stirwell,andsetaside.
Inalargeflatbottomedpan,cookthevegetablesandfruitswithsaltandturmericinwateronhighheat.Whenvegetablesarealmostcooked,addthemasalaandmix
well.Whenjustabouttoboil,removemixturefromtheheat.Seasonwithbutterandgarnishwithcurryleaves.Thiscurryshouldbefairlythick.
Masala
1/2cupfreshlygratedcoconut
1tbs.choppedonion
1jalapenochili
1/2tsp.cuminseeds
Grindallingredientstogetherinanelectricgrinderandaddtotheyogurt.

Page75

116.Tyagi/OlanorBeanPumpkinCurry
1/2cupredpintobeans,dried
2cupstenderpumpkinslices,1"x11/2"
1/2cupthickcoconutmilk
1cupthincoconutmilk
2jalapenochilies,chopped
2cupswater
1tsp.salt
1tbs.curryleaves
2tbs.unsaltedbutter
Soakthedriedbeansinwaterovernight.Thenextmorning,rinsethebeansandplaceinapressurecookerwith2cupsofwater.Coverandbringtofullpressure.
Reduceheatandcookfor15minutes.Removefromheatandallowtocoolfor10minutesbeforeuncovering.
Ifpumpkinisgreen,donotremovetheskinremoveseedsandpulpandkeepforsoupstock.Ifpumpkinishardandyellow,skinshouldberemovedbefore
chopping.
Addpumpkinpieces,jalapenochilies,salt,andthincoconutmilktothebeans,butdonotcloselidtightly.Boiluntilthepumpkiniscooked.Addthethickcoconutmilk
andremovefromtheheatbeforemixtureboils.Seasonwithbutterandcurryleaves.
117.KalyanYogurtCurry
1/2cupyamsorothertuber,1/2"cubes
1/2cupraw,greenplantains,1/2"cubes
3cupssouredyogurt
1tsp.turmericpowder
1/2tsp.blackmustardseeds
1tsp.salt
1tbs.oil
1tbs.jaggery
1cupwater
Masala
1cupfreshlygratedcoconut
1tbs.blackpepperpods
1tsp.cuminseeds

Page76

Grindmasalaingredientsinanelectricgrinderandmixwithyogurt.Cookvegetablesinwaterwithsaltandturmeric.Addmasalaandremovefromheatjustbefore
mixturestartstoboil.Addjaggery.Heatoilinafryingpanandcookmustardseedsuntiltheysplutteraddtothecurry.
Thegardenofgreensismybestmedicinechest.
TOLSTOY

118.Mangala/VegetableChickpeaCurry
1cupchickpeas,soakedovernight
1/2cupyams,1/2"cubes
1/2cuppumpkin,1/2"cubes
1/4cupraw,greenplantains,cubed
1onion,chopped
1/2cupgratedcoconut
2tsp.corianderpowder
2tbs.oil
3cupswater
1tsp.salt
1tsp.blackpepperpowder
1tsp.turmericpowder
1tsp.split,skinnedblackgramdal
1/2tsp.blackmustardseeds
Rinsechickpeasandplaceinpressurecookerwith3cupsofwater.Coverandbringtofullpressure.Reduceheatandcookfor15minutes.Removepanfromheat
andallowtocoolbeforeremovingthelid.Uncover,addvegetables,salt,blackpepper,turmericandcorianderpowders.Returntohighheatandcookwithout
pressureuntilvegetablesaredone.
Heatoilinafryingpanandcookmustardseedsandblackgramdaluntilmustardseedssputter.Addonionsandsautfor2minutes.Addgratedcoconutandsaut
untilthecoconutturnsbrownandbeginstoemitthefragranceoffriedcoconut.Pourthismixtureintothepressurecooker.Returntoheatbutdonotcover.Simmerfor
2minutes.Removefromtheheatandserve.

Page77

119.Sadharmya/SweetMangoGourdCurry
4smallripemangoes(or2large)
2cupsashgourd,bottlegourd,orothersquash(notpumpkin),cubed
1cupsouredyogurt
1/2tsp.turmericpowder
2cupswater
2tsp.oil
1/4tsp.fenugreekseeds
1tsp.salt
1tsp.jaggery
Masala
1/2cupgratedcoconut
2jalapenochilies
1/2tsp.blackmustardseeds
Grindthemasalaingredientsinanelectricgrinderandsetaside.Wash,peel,andcutmangoesintoquarters.Cookthesquashin2cupsofwater.Whencooked,add
themango,salt,andturmericpowder.Mixgroundmasalawiththeyogurt.Whenvegetablesarecooked,stirinthemasalaandbringtoaboil.Removefromtheheat.
Heatoilinasmallfryingpanandcookmustardandfenugreekseedsuntilmustardseedssplutter.Pourintothecurryandaddjaggeryandcurryleaves.
Pachadiisavegetablecurrymadewithcoconut,yogurt,andmustardseeds.
120.Salokya/PumpkinPachadi
2cupsripepumpkin,cubed
1cupsouredyogurt
2cupswater
1tbs.oil
1tsp.salt
1/2tsp.blackmustardseeds
1tbs.curryleaves
Masala
1/2cupgratedcoconut
1tsp.blackmustardseeds
1jalapenochili

Page78

Grindmasalaingredientsinanelectricgrinderandsetaside.
Cookpumpkinin2cupsofwater.Mixgroundmasalawiththeyogurtandaddmixturetothecookedpumpkin.Bringtoaboil.Mixwellandremovefromtheheat.
Inafryingpan,heatoilandcookcurryleavesandmustardseedsSeasoncurrywiththismixture.
Therearesweetvegetablesandherbsthattheflamecanrenderpalatableandmellow.Norareyoudeniedmilknorhoney,fragrantwiththearomaofthethymeflower.
PYTHAGORAS

121.Samata/OkraPachadi
3cupsokrapods,washed,dried,andchoppedin1/2"pieces
1onion,chopped
11/2cupsouredyogurt
2tbs.oil
1tsp.salt
1tbs.curryleaves
Masala
1/2cupgratedcoconut
11/2tsp.blackmustardseeds
1jalapenochili
Grindmasalaingredientsinanelectricgrinderandsetaside.
Heat11/2tbs.ofoilinpanandsauttheokrapodsandonionuntilgoldenbrown,stirringcontinuously.Mixgroundmasalawiththeyogurtandcombinewiththeokra
pods.Addsaltandcookoverlowheatfor5minutes.Inafryingpan,heattheremaining1/2tablespoonoilandcookremainingmustardseedsuntiltheysputter.Add
curryleavesandcombinemixturewithpachadi.
122.Sattva/SweetSourOkra
3cupsokra,washed,dried,andchoppedin1/2"pieces
1onion,chopped
2cupschoppedtomatoes
1cupwater
1tsp.turmericpowder
1/4tsp.fenugreekpowder
apinchofasafoetida

Page79

1jalapenochili,slit
2tbs.oil
1tsp.jaggery
1/2tsp.blackmustardseeds
1tsp.salt
1tbs.choppedcorianderleaves
Blendthetomatoeswithwaterandsetaside.Heat1tablespoonofoilandsauttheonionandokrapods.Addasafoetida,fenugreekpowder,andgreenchillstirwell,
untilokrapodsarecooked.Addthejuicefromthetomatomixture,salt,turmeric,andjaggery.Boilfor1minuteandremovefromheat.Inaseparatepan,cook
mustardseedsinremainingoiluntiltheysputterandaddtomixture.Garnishwithcorianderleaves.
123.Sathya/DalCurry
1cuptoovardalormoongdal
1/2cupchoppedtomatoes
1/2jalapenochili,slit
1tsp.jaggery
1tsp.turmericpowderapinchofasafoetida
2tbs.oil
1/2tsp.blackmustardseeds
3cupswater
1tbs.corianderleaves,chopped
1tsp.salt
Cookdalwithwaterinapressurecookerfor3minutesafterbringingtomaximumpressure.Allowtocool,thenremovelidandlightlymashdal.Heatoilinaseparate
panandcookmustardseedsuntiltheysputter.Addtomatoes,salt,greenchill,turmeric,asafoetida,andjaggerycookuntiltomatoesaresoft.Addthismixturetothe
dalandsimmerforaminute.Garnishwithcorianderleaves.
124.Shakti/PotatoCurry
4largepotatoes
1/2tsp.turmericpowder
1/2jalapenochili,chopped
1tsp.corianderpowder

Page80

1tsp.cuminpowder
1/2tsp.blackmustardseeds
1tbs.jaggery
4cupswater
1tbs.gratedcoconut
1tsp.salt
2tbs.oil
Cookwholepotatoeswithwaterinapressurecookerfor5minutesafterbringingtomaximumpressure.Setcookingwateraside.Whencoolremovelidpeeland
cubepotatoes.Inaseparatepan,heatoilandcookmustardseedsuntiltheysputter.Addpotatoes,coriander,turmeric,andcuminandstirfry1/2minute.Stirin2
cupsofreservewater,salt,andjalapeno.Simmerfor3minutes,addjaggery,andgarnishwithcoconut.
125.Shastra/MixedDalCurry
1/2cuptoovardal
1/4cuplentils
1/4cupgreengramdal,skinned
1/2cupsplitchickpeas
2onions,chopped
1cupchoppedtomatoes
1cupripepumpkin,cubed
1cuppotatoes,cubed
1/2cupeggplant,cubed
1tsp.blackpepperpowder
2tsp.corianderpowder
2tsp.cuminpowder
1jalapenochill,chopped
1tsp.fenugreekpowder
2tbs.choppedmintleaves
2tsp.turmericpowder
5cupswater
1/4tsp.asafoetida
1tbs.oil
3tsp.salt
1tbs.gratedginger
Soakchickpeasinwaterfor5hours.Placechickpeas,lentils,greengramdal,andtoovardalinapressurecooker.Addallvegetables,excepttomatoand1onion.
Add5cupswater,cover,andbringtomaximumpressure.Reduceheatandcookfor15minutes.Allowtocoolandputmixturethroughablender.

Page81

Inaseparatepan,heatoilandsauttheremainingonion.Addblackpepper,coriander,cumin,chili,ginger,fenugreek,asafoetida,turmeric,andsalt.Sautfor2
minutes.Thenaddtheblendedvegetabledalmix.Stirwellandgarnishwithchoppedmintleaves.
126.Sadhu/LentilCurry
1/2cuplentils
1/2cupchoppedcarrots
1/4cupchoppedgreenbeans
1/4cuppumpkin,cubed
1/2tsp.turmericpowder
1tsp.gratedginger
1jalapenochili,chopped
3cupswater
1tbs.lemonjuice
1/2tsp.blackmustardseeds
1tsp.salt
1tbs.oil
1tbs.choppedcorianderleaves
Cleanandwashlentilsandcookwith3cupswaterinapressurecookerfor3minutesafterbringingtomaximumpressure.Removelidandaddvegetables,ginger,
turmeric,chili,andsaltcookuntilvegetablesaredone.Heatoilinafryingpanandcookmustardseedsuntiltheysputter.Addtocurry,alongwithlemonjuice,for
seasoning.Garnishdishwithcorianderleaves.
127.Siddhi/ChickpeaCurry
1cupchickpeas
1/2cupgratedcoconut
1/2tsp.turmericpowder
1/2tsp.cuminpowder
4piecescinnamon,1/2"each
3cloves
1blackcardamompod
2bayleaves
2tbs.gratedginger
1jalapenochili,chopped
1tbs.jaggery
2tbs.oil
1tsp.salt
31/2cupswater

Page82

Washandsoakchickpeasinwatertocoverovernight.Thenextday,rinsethechickpeasandsetaside.Heattheoilinapressurecookerandfryginger,chili,andall
masalaingredients,exceptforthecoconut,for3minutesuncovered.Addchickpeasand31/2cupswaterandbringtomaximumpressure.Reduceheatandcookfor
15minutesRemovefromheatandallowtocool.Inthemeantime,roastgratedcoconutinafryingpanwithoutoiluntilbrown.Whenthepressurecookerhascooled,
removelidandaddsalt,jaggery,androastedcoconut.Stirwell.
Comparativeanatomyandphysiologyindicatefreshfruitsandvegetablesasthemainfoodofman.
SYDNEYM.WHITAKER

128.Shraddha/PotatoSurprise
4largepotatoes
1/2tsp.turmericpowder
1tsp.corianderpowder
1tsp.cuminpowder
1/2jalapenochili,chopped
1cupyogurt
1/4tsp.cuminseeds
1tsp.gratedginger
2tbs.choppedcorianderleaves
3cupswater
2tsp.salt
1tsp.oil
Cookpotatoeswith2cupsofwaterinapressurecookerfor5minutesafterbringingtomaximumpressure.Removefromheatandallowtocoolbeforeremovinglid.
Peelandcubepotatoes.Mixtheyogurtwithallthepowders,greenchili,andsalt,andpouroverpotatoes.Heatoilinapanandbrowncuminseedsandginger.Add
topotatoyogurtmixtureandstir.Mixin1cupofwaterandsimmerfor3minutes,uncovered.Garnishwithcoriander.
129.Swadharma/VegetableSpicyCurry
3cupsmixedvegetables(carrots,turnips,greenpeas,cauliflower)
2ripetomatoes,chopped
1/2cupyogurt

Page83

1tbs.lemonjuice
1tsp.oil
2tsp.salt
3cupswater
1/2onion,chopped
Masala
1cupgratedcoconut
1/2onion,chopped
2jalapenochilies,chopped
3blackcardamompods
5cloves
2piecescinnamon,1''each
1tsp.ginger,grated
Grindmasalaingredientsinanelectricblenderandsetaside.
Washandcutthevegetables(excepttomatoes)andcookwith1cupsofwaterinapressurecookerfor1minuteafterbringingtomaximumpressure.Mixtheground
masalawiththeyogurt.Inaseparatepan,heattheoilandsautonion.Addtomatoesandstirfor2minutes.Mixincookedvegetables,salt,andlemonjuice.Add
groundingredientsandmixwell.Bringtoaboilandremovefromtheheat.Garnishwithcorianderleaves.
Thefoodsthatarestale,devoidofgoodtaste,foulsmelling,rotten,andimpurearelikedbythosewhoaretamasicinnature.
BHAGAVADGITA,
CHAPTER17,VERSE10

130.Sudarshan/GreenPeasandPaneer
11/2cupsfreshlyshelledgreenpeas
1cupchoppedtomatoes
1cupcubedpaneer
1/2tsp.redchilipowder
1/2tsp.turmericpowder
1tsp.corianderpowder
1tsp.cuminpowder
1tsp.gratedginger
2cupswater
1/4cupgratedonions
2tbs.choppedcorianderleaves
1tbs.oil
1tsp.salt
Heatoilinapressurecookerandsauttheonionsuntillightlybrown.Addtheginger,tomatoes,andbalanceofthespicesandsautfor5minutes.Stircontinuallyuntil
ingredientsarewellblended.Addgreenpeasandsautforanother2minutes.Addwaterandcoverpressure

Page84

cookfor1minuteafterbringingtomaximumpressure.Whencool,removelidandaddpaneercubes.Simmerforaminute,uncovered.Garnishwithfreshcoriander
leaves.
Thevegetariandietconsistingofvegetables,eateninnormalquantity,providesapeaceful,healthyandhappylonglifeuptoone'soldage.
PLATO

131.Sampoorna/SpinachPaneer
3cupsfreshspinach(palak),chopped
1cupcubedpaneer
1/2cupchoppedtomatoes
1onion,chopped
1jalapenochili,chopped
1/2tbs.gratedginger
1tsp.fenugreekleaves(orapinchoffenugreekpowder)
1cupwater
2tbs.oil
1tsp.salt
Sautpaneerin1tbs.oil,drain,andsetaside.Cookspinachandfenugreekleavesinwater.Removegreensfromtheheatandpassthroughablender.Heatremaining
oilinaseparatepanandsauttheonionsandginger.Addtomatoesandmashwellwithaspoon.Addspinachmixture,jalapeno,salt,andfenugreekpowder,ifleaves
arenotavailablemixwell.Stirinpaneercubesandsimmerfor3minutesuncovered.
132.Shanti/PotatoesandPeas
1/2cupfreshlyshelledgreenpeas(matar)
1cupcubedpotatoes(aloo)
2onions,grated
1/2cupyogurtorchoppedtomatoes
1tsp.corianderpowder
1tsp.cuminpowder
1/2tsp.turmericpowder
1tbs.gratedginger
1jalapenochili,minced
2tsp.oil
2cupswater
1tsp.salt
Cookpotatoesandpeasinwaterandsetaside.Keepthecookingwater.Heatoilinaseparatepanandsauttheonionsuntilsoft.Addtheginger,thentheyogurtor
tomatoes,stirringcontinuouslyuntil

Page85

ingredientsarewellmixed.Addthemasalapowdersandgreenchili,andstirforanotherminute.Stirinsaltandcookedvegetableswiththeircookingwatermix
thoroughlyandsimmeruncoveredfor3minutes.Servegarnishedwithcorianderleaves.
133.Samba/MoongDalSquashCurry
1/2cupsplitmoongdal(withskins)
1cupashgourd,pumpkin,orothersquash
2cupsofwater
1cupchoppedtomatoes
1onion,chopped
1tsp.gratedginger
1tsp.turmericpowder
1tsp.cuminpowder
1tsp.jaggery
2tbs.oil
1smalljalapenochili,minced
1tsp.salt
Cookdalandsquashwithwaterinapressurecookerfor3minutesafterbringingtomaximumpressure.Heatoilinaseparatepanandsautonions.Addtheminced
chili,ginger,turmericandcuminpowdersandsautfor2minutes.Mixintomatoesandstiruntilsoft.Mashlightly.Stirinsalt,jaggery,andcookedvegetabledal.Mix
wellandsprinklewithcorianderleaves.
Koftasaredeepfriedvegetableballs.
134.Samarpan/KoftaCurry
2potatoes,boiled
1carrot,grated
1smallbeetroot,grated
1/2cupoil
1tsp.garammasala(seep.23)
1tbs.choppedcorianderleaves
1tbs.mincedonion
1tbs.freshcornmeal
3tomatoes,chopped
1smallonion,minced
1tsp.jaggery
1tsp.salt

Page86

1tsp.turmericpowder
1tsp.cuminpowder
2tbs.corianderleaves
2cupswater
Puttomatoesthroughablenderandsetaside.Gratecarrotsandbeetrootpeelandmashpotatoes.Addgarammasala,mincedonion,choppedcoriander,andcorn
mealtothegratedandmashedvegetables.Mixwellandmakeinto5or6balls.Tomakefirmerballs,addmorecornmeal.Heatoilanddeepfryballs,drainingthem
onapapertowel.
Heatalittleoftheoilinwhichtheballshavebeenfriedinaseparatepanandsauttheonions.Addthecumin,turmericpowder,salt,andjaggery.Finally,addthe
blendedtomatoesandwaterandsimmerafewminutes.About10minutesbeforeserving,slipthevegetableballsgentlyintothegravyandsprinklewithfreshcoriander
leaves.
135.Sadhaka/DriedChickpeaCurry
1cupwholechickpeas(chana)soakedovernightin2cupswater
1cupchoppedtomatoes
2tbs.corianderpowder
2tbs.cuminpowder
1tsp.garammasala(seep.23)
1tbs.gratedginger
1jalapenochili,minced
2tbs.oil
1onion,chopped
1tsp.salt
3cupswater
1tbs.lemonjuice
1/2cupmincedcorianderleaves
Soakthechickpeasinenoughwatertocome3/4"abovethepeas.Inthemorning,rinsechickpeasandcookinapressurecookerwith3cupsofwaterfor15minutes
onlowheatafterbringingtomaximumpressure.Setasidetocoolbeforeuncovering.
Heatoilinaseparatepanandsautonion,ginger,andgreenchilifor3minutes.Addcorianderandcuminpowdersandsaut

Page87

anotherminute.Stirincookedchickpeaswithalittleoftheircookingwater.Blendwellandsimmerfor5minutesuncovered,addingmorewaterifnecessary.Addsalt,
lemonjuice,garammasala,andgarnishwithmincedcorianderleaves.
136.Shree/RedPintoBeanCurry
1cupredpintobeans(rajma)
1/2cupgratedonions
1/2cupchoppedtomatoes
1tbs.gratedginger
1tsp.garammasala(seep.23)
1jalapenochili,minced
1tsp.salt
2tsp.jaggery
2tbs.oil
3cupswater
1/2cupfreshcorianderleaves,chopped
Soakbeansovernightin4cupsofwater.Heatoilinapressurecookerandsauttheonion.Addginger,jaggery,andtomatoesandsautuntilwellblended.Rinse
beansandaddthem,alongwith3cupsofwater,thegreenchili,andsalt,tothetomatomixture.Coverpressurecookerandbringtomaximumpressure.Reduceheat
andcookfor25minutes.Removefromheatandallowtocoolbeforeuncovering.Addgarammasalaandgarnishwithfreshcorianderleaves.
137.Sharanam/ChanaKurmaorSpicyChickpeas
1cupchickpeas,washed
1/2cupcubedpaneer
2onions,grated
1/2cupchoppedtomatoes
1tbs.gratedginger
1tbs.choppedcorianderleaves
2tbs.oil
1tsp.salt
3cupswater
2blackcardamonpods
2piecescinnamon,1"each
4cloves
2bayleaves
1/2tsp.turmericpowder
1tbs.ghee

Page88

Washandsoakbeansovernight.Thenextday,drainbeansanddiscardwater.Heatoilinapressurecookerandsauttheonions.Addginger,cinnamon,cloves,
cardamompods,andbayleaves.Sautfor2minutes,addtomatoes,andcook.Lightlymashwithladleuntilwellblended.Mixinsoakedbeans,salt,turmeric,and
sautforanotherminute.Add3cupswaterandcover.Cookandbringtomaximumpressure.Reduceheatandcookfor15minutes.Inaseparatepan,heatgheeand
lightlysautpaneercubes.Whencookercools,removelidandaddlightlyfriedpaneercubes.Simmerforanother2minutes.

ChapterTwelve:
Vishveshwara
WokedVegetables
Vegetablesshouldbeeatenrawwheneverpossiblewhentheyhavetobecooked,thisshouldbedoneinaminimumofwater.Thecookingwatershouldnotbe
thrownawaybututilizedinsoupsandgravies.Morenutritionalvalueisretainedifvegetablesaresteamed.AnothergoodmethodofcookingthemisinaChineseor
Indianwok,withlittleornowater.Thewokshouldbemoistenedwithalittleoilandcoveredwithatightfittinglid.Theheatshouldbekepttoaminimumsothat
moistureformsonthelidandthevegetablescookintheirownjuices.Thismethodretainsmaximumflavor.Almostanyvegetablecanbecookedinthisway.
138.Tejas/SproutedLentils(Serves4)
2cupsfreshmoongorlentilsprouts
apinchofasafoetida
1/2tsp.turmericpowder
1jalapenochili,minced
1tsp.gratedginger
2tbs.gratedcoconut
1smallonion,minced
1tbs.oil
1/2tsp.salt

Page89

Heatoilinawokandsauttheonionuntilsoft.Addgingerandsautforaminutemixinasafoetida,greenchili,turmeric,andsalt.Sautforawhilelonger,thenadd
sproutedbeansandsautafewmoreminutes.Coverandcookfor1minuteonlowheat.Removefromheatandservewithgratedcoconut.
Thefoodsthatpromotelife,mentalstrength,vitality,health,cheerfulness,andalovingnature,thataresavory,nutritious,digestibleandagreeable,thesearedeartothesattvic
nature.
BHAGAVADGITA,
CHAPTER17,VERSE8

139.Ojas/FrenchBeansSaut(Serves4)
2cupsfrenchbeans,cutfine
1/4tsp.aniseed
1jalapenochili,minced
1tsp.gratedginger
1onion,minced
1/2tsp.salt
1tbs.oil
Heatoilinawokandsauttheonion.Addgreenchili,ginger,andaniseedandsautforanotherminute.Addbeansandstir.Coverandcookfor3minutesonlow
heat.Uncoverandstiroccasionally,untilwaterevaporatesandbeansarecooked.
140.Ananta/CabbageSaut(Serves4)
2cupsshreddedcabbage
1cupgratedcarrots
1onion,chopped
1tsp.blackmustardseeds
1tbs.oil
1/2tsp.salt
2tbs.gratedcoconut
Heatoilinawokandcookmustardseedsuntiltheysputter.Addonionandsautuntilsoft.Addcabbage,carrots,andsalt.Coverandcookfor3minutes.Uncover
andstirforanotherfewminutes,untilwaterevaporates.Garnishwithgratedcoconut.

Page90

141.Turiya/OkraSaut(Serves4to6)
3cupsokra,choppedin1/2"pieces
1/2cupchoppedtomatoes
1onion,chopped
1/2tsp.gratedginger
1/2tsp.salt
3tbs.oil
1tbs.choppedcorianderleaves
Heatoilinawokandsautonionlightly.Addgingerandsautforaminute.Addokrapodsandsaltandstirfor5moreminutes.Thenaddchoppedtomatoesand
keepstirringuntilallingredientsarewellmixedandcooked.Garnishwithcorianderleavesandserve.
142.Tapovan/SpinachSaut(Serves4to6)
6cupsfreshspinach,chopped
1onion,chopped
1/2tsp.cuminpowder
1tbs.oil
1/2tsp.salt
1tbs.gratedcoconut
Heatoilinawokandsauttheonions.Addcuminandsaut,thenaddspinachandsalt.Coverwellandcookfor3minutesonlowheat.Uncover,stir,andcover
again.Repeatuntilspinachissoftandcooked.Garnishwithgratedcoconut.
143.Anaadi/SpicySpinachSaut(Serves4to6)
6cupsfreshspinach,chopped
2tbs.mincedonion
1/2cupboiledpeanuts
1/2tsp.cuminpowder
apinchofasafoetida
1tomato,chopped
1/2tsp.blackmustardseeds
1/2tsp.salt
1jalapenochili,minced
1/2tsp.turmericpowder
2tbs.oil
1/2cupwater

Page91

Boilpeanutsinunsaltedwaterfor5minutesdrainandsetaside.Cookspinachin1/2cupwater,blendwithafork,andsetaside.Heatoilinawokandcookmustard
seedsuntiltheysputteraddonionsandsaut.Addcuminandasafoetidaandstir.Mixingreenchiliandtomatoandsautwell,untiltomatobecomessoft.Stirin
turmericpowder,salt,andthemashedspinach.Finally,addtheboiledpeanuts.
144.Uttama/WholeOkraSaut(Serves2)
1012small,tenderokrapods
1/2tsp.corianderpowder
1tsp.cuminpowder
1tsp.turmericpowder
1tsp.salt
4tbs.oil
1tomato,sliced
2tbs.choppedcorianderleaves
Washanddryokrapodsandsliteachoneonceontheside,takingcarenottoslitthecompletelengthdonotchopoffthetops.Mixallpowdersandsalttogetherand
stuffmixtureintotheslits.Heatoilinawokandplaceokrapodssidebyside.Sautonlowheat,turningovergentlysothatallsidesarecooked.Garnishwithtomato
slicesandcorianderleavesandserve.
145.Vairagya/MashedEggplant(Serves2)
1largeeggplant
1onion,chopped
3ripetomatoes,chopped
1jalapenochili,minced
1tsp.corianderpowder
1/2tsp.turmericpowder
apinchofasafoetida
1tsp.salt
1tbs.oil
2tbs.choppedcorianderleaves
Coattheeggplantlightlywithoilandroastatmoderateheat,eitheronhotcoalsorunderthebroiler,untiltheskinbecomesloose.Remove

Page92

skinandchopeggplantintosmallpieces.Heatoilinawokandsautonionsaddgreenchiliandtomatoesandsautuntilwellcooked.Mixineggplantandkeep
stirringandmashingwithaspoonuntilwellblended.Addsalt,turmericpowder,corianderpowder,andasafoetida.Stirandcookfor3minutes.Garnishwith
corianderleaves.
146.Vedanta/StuffedEggplant(Serves4to6)
6small,roundisheggplants
2ripetomatoes
2tsp.freshlygratedcoconut
2tsp.corianderpowder
2tsp.cuminpowder
1/2tsp.turmericpowder
2tsp.jaggery
1tbs.gratedginger
1/2cupwater
4tbs.oil
2tsp.salt
1/2cupchoppedcorianderleaves
Washandmake4slitslengthwiseineacheggplant,butdonotslicethroughslitsshouldgoonlyuptostalk.Grindcoconutandgingerpowderstogetherinanelectric
grindermixsalt,andsugartogether.Stufftheeggplantswiththismasala.Anyremainingmasalamaybesetaside.Heatoilinawokandcookstuffedeggplantsgently,
turningthemuntilthecolorchanges.Thenaddthetomatoes,water,andremainingspices(ifany)andcoverwithtightfittinglid.Cookfor5minutesonlow.Uncover
andstirgently,soasnottobreakeggplants.Removefromheatwhencookedandgarnishwithcorianderleaves.
147.Veda/WholePotatoSaut(Serves4to6)
10smallpotatoes
1onion,chopped
1tomato,chopped
1/2tsp.turmericpowder
1/4tsp.cuminseeds
1/4tsp.garammasala(seep.23)
1tsp.gratedginger
1tbs.oil

Page93

21/2cupwater
2tsp.salt
2tbs.corianderleaves
Boilpotatoesinwaterwiththeirjackets.Whencool,peelandsetaside.Heatoilinawokandsautcuminseeds.Cookforaminutethenaddonionsandsautuntil
brown.Addturmeric,salt,ginger,andmix.Lastlyaddpotatoes.Stirwell,blendintomato,andcoverwithatightgittinglid.Cookfor3minutesuntilalltheliquid
evaporates.Mixingarammasalaandgarnishwithcorianderleaves.
148.Vibhuti/PotatoYogurt(Serves4to6)
10smallpotatoes
4tbs.yogurt
1/2tsp.turmericpowder
2tsp.corianderpowder
2tsp.cuminpowder
3tbs.oil
2tsp.salt
2cupswater
blackpepperpowdertotaste
Boilpotatoesinwaterwiththeirjackets.Whencool,peel,prickwithafork,andsetaside.Heatoilinawok.Mixpowdersandsaltinyogurtandspreadevenlyover
thepotatoes.Putpotatoesintoheatedoilandstirfryuntilallliquidisabsorbedandpotatoesareagoldenbrown.Sprinklewithblackpepperandserve.
149.Viveka/SpicyCarrots(Serves2)
1cupcarrots,cutintocubes
1/2cuppeas,shelled
1/2tsp.turmericpowder
1/2tsp.blackpepperpowder
1/2tsp.gratedginger
1/4cupwater
1tbs.oil
1onion,chopped
1tsp.salt

Page94

Heatoilandsauttheonion.Addcarrotsandpeasandsautfor2minutes.Lowerheataddginger,turmeric,andsaltandstirforafewminutes.Addwaterand
cover.Cookonlowfor5minutesuntilwaterisalmostgone.Uncoverandkeepstirringuntilallliquidisabsorbed.Sprinklewithblackpepper.
150.Yajna/SpicyPumpkin(Serves2to4)
2cupspumpkin,cubed
1onion,chopped
1/4tsp.fenugreekseeds
1/2tsp.turmericpowder
1/2tsp.redchilipowder
1tsp.salt
2tbs.oil
1/2cupwater
1/2tsp.blackmustardseeds
apinchofasafoetida
Heatoilinawokandcookmustardseedsuntiltheysputter.Addfenugreekseedsandasafoetidaandstirforaminute.Sautonionuntilsoft.Addturmeric,chili,and
saltandmixwell.Blendinpumpkincubesandstirforanother2minutes.Addwater,cover,andcookonlowheatfor5minutes.Uncover,stir,andcoveragain.
Continuethisprocessuntilallwaterisabsorbed.
151.Yuga/SautedMoongDal(Serves4to6)
1cupsplitmoongdal,withskins
1onion,chopped
1/2tsp.cuminseeds
1/2tbs.gratedginger
1/2tsp.turmericpowder
2tsp.lemonjuice
1tbs.oil
1tsp.salt
11/4cupwater
1jalapenochill,minced
2tbs.corianderleaves,chopped
Cookdalinapressurecookerfor3minutesafterbringingtomaximumpressureallowtocoolbeforeremovinglid.Heatoilinawokandsaut

Page95

theonion.Addcuminseeds,ginger,greenchili,salt,andturmericpowder.Mixincookeddalandstirwell,untilwaterevaporates.Addlemonjuiceandgarnishwith
corianderleaves.
152.Nirvana/SpicyMushrooms(Serves4to6)
2cupschoppedmushrooms
1onion,chopped
1/2tsp.garammasala(seep.23)
1/4cupwater
1tbs.ghee
1/4tsp.turmericpowder
salttotaste
Heatgheeinawokandsautonions.Addchoppedmushroomsandsautfor2minutes.Addturmericandwater,coverwithtightfittinglid,andcookfor5minutes
onmediumheat.Uncoverandstirfryuntilwateriscompletelyabsorbed.Lastly,addgarammasalaandservehotontoastorasasidedish.
153.Brahmin/ChineseEggplant(Serves4)
2mediumsizedeggplants,cutin1/2''strips
1/2tsp.mincedginger
1jalapenochili,minced
3tbs.oil
1/2tsp.mustardpowder
afewspringsofChineseparsley
Sauce
1/2cupwater
1tbs.jaggery
1tbs.cornstarch
1tbs.sesameoil(notdark)
2tsp.lemonjuice
1tbs.soyasauce
salttotaste
Heatoilinawok.Addginger,greenchili,andmustardpowder.Stirafewminutes,addeggplant,andstirfryuntilcooked.Inasmall

Page96

bowl,combineallingredientsforthesauce.Addsaucetotheeggplantandstirforafewminutes.GarnishwithChineseparsley.

ChapterThirteen:
Poornanand
Sweets&Desserts
InIndia,asinmostcountries,asweetdishtofollowamealisamust.MosttraditionalIndiansweetsareratherheavysincetheycontainalotofgheeandmilk.They
arenotsuitableforthosewhofollowaNatureCarediet.Thedishesgivenbelowarebothtastyandnutritive,aswellaseasytomake,unlikethetraditionalsweets.
154.Krishnamrit/CarrotDessert(Serves4to6)
2cupsgratedcarrot
1/2cupsago(washed)ortapiocapearls
1quartfreshcow'smilk
1cupjaggery
2tbs.raisins
2tbs.choppedalmondsorcashews
1tsp.vanillaextract
2tbs.ghee
Soaksagopearlsin2cupsofwaterfor1/2andhour.Heatthegheeinaheavybottomedpan.Lightlysautraisinsandcashewsandsetaside.(Ifalmondsareused,
theyshouldbeblanched,peeled,andchoppedinsteadofsauted.)Intheremainingghee,lightlysautthegratedcarrotsforabout3minutes.Addmilkandsago
pearls.Bringtoaboilandcontinuestirringuntilmixturecomestoarollingboil.Lowerheatandsimmerfor15minutes,untilmilkstartstothicken.Keepstirring
occasionally,thenaddthenutsandraisins.Removefromheat.Addjaggeryandstirwell.Mixinvanillaextract.Thissweetcanbeservedeitherhotorcold.Itwill
keepforacoupleofdaysintherefrigerator.

Page97
Doctor,nomedicine.Wearemachinesmadetoliveorganizedespeciallyforthispurpose.Suchisournature.Donotcounteractthelivingprinciple.Leaveitatlibertytodefend
itselfanditwilldobetterthanyourdrugs.
NAPOLEON

155.Krishnanand/FruitCream(Serves4)
2bananas,sliced
2apples,chopped
1/4cupraisins
1/4cupfreshlygratedcoconut
1orange,peeledandchopped
1pear,chopped
1cupchoppedpineapple
4cupsyogurt
1/4cupchoppednutsanddates
Blendtheyogurtwithallthefruitsuntilcreamy.Pourintoindividualdishesandchill.Topwithnutsanddatesbeforeserving.
156.Aja/FruitFrolic(Serves2)
1mango(oranypulpyfruit)
1cupyogurt
apinchofgreencardamom
1tbs.crushednuts
Chopfruitandputwithyogurtandcardamompowderthroughablender.Mixinnutsandchillwellbeforeserving.
157.Aishwarya/RicePudding(Serves4to6)
6cupsmilk
3/4cuprice
1/2cupraisins
1/4tsp.greencardamompowder
1/2bayleaf
2cupsjaggery
Cookricewithmilkandbayleaf.Bringtoaboilandreduceheat.Simmerfor40minutesuntilricestartstothicken,stirringoften.Removebayleafandaddjaggery,
raisins,andcardamompowder.Serveeitherhotorcold.
158.Achintya/BrownRiceDelight(Serves4to6)
1cupbrownrice
1cupjaggery
2tbs.cashews
1tbs.raisins

Page98

6greencardamompods,crushed
4tbs.ghee
21/2cupswater
Dissolvejaggeryin1cupofwater,strain,andsetaside.Heat1tablespoonofgheeinpressurecooker,addrice,andsautforafewminutes.Stirin11/2cupwater,
cover,andbringtofullpressure.Reduceheatandcookfor5minutes.Removefromheatandallowtocoolbeforeuncovering.Adddissolvedsugarmixtureand2
tablespoonsofghee.Returntoheatandkeepstirringuntilallwaterisabsorbed.Sautcashewsandraisinsseparatelyinremainingtablespoonofgheeandaddtorice
mixture.Addcrushedcardamom,mix,andserve.
159.Sanathana/MoongDalPudding(Serves6)
1cupmoongdal
1cupjaggery
2cupscoconutmilk,thin
2cupscoconutmilk,thick
1tsp.greencardamom
1tbs.ghee
Heatgheeandsautmoongdalfor3minutes.Add2cupsofthincoconutmilkandcookuntildalissoft.Addjaggeryandstiruntildissolved.Add2cupsofthick
coconutmilkandcardamompowder.Stirwellandheat,butdonotboil.Serveeitherhotorcold.
160.Krishnapriya/PapayaPleasure(Serves4to6)
1smallripepapaya
4ripebananas
1/2cuphoney
1/2cupchoppeddates
4cupsfreshcoconutmilk
1/4cupchoppedcashews
2tsp.greencardamompowder
Chopfruitandblendwithhoneyandcoconutmilk.Addcashews,dates,andcardamompowder.Chillandserve.

Page99

161.Vaikund/NutYogurt(Serves4)
2cupsyogurt
2tbs.honey
4tbs.groundalmonds
1tbs.choppednuts
afewcherriesfordecoration
Blendyogurt,almonds,andhoneytogether.Fillindividualdessertbowlswiththemixture.Decoratewithchoppednutsandcherries.Chillbeforeserving.
162.Vyasa/YogurtJelly(Serves4to6)
2cupsyogurt
1/2cupfreshfruitjuice(anykind)
1/2cupfreshfruitpieces
2tbs.honey
2tbs.agaragarflakes
1/2cupswarmwater
Boilwateranddissolveagarinit.Blendyogurt,fruitjuice,andhoney.Adddissolvedagarflakesandblendagain.Pourintoindividualglassesandcool.Decoratewith
fruitpieces.
163.SuryaNarayana/CoconutJelly(Serves4)
1/2cupunroastedcashews,coarselyground
2cupswater
1tbs.agaragarflakes
1/4cuphoney
1/4tsp.salt
1/2cupfreshlygratedcoconut
1tsp.vanillaextract
Mixcashewsandwaterinapan.Addagarflakesandboiluntiltheydissolve.Slowlystirinallotheringredients,exceptthehoney.Cookoverlowheat,stirring
constantly.Removefromheat,addhoney,andpourintoseparatebowls.Cooluntilsetandserve.

Page100

164.Swami/CoconutCandy(Serves6)
4cupsmilk
1/2cupheavycream
1cupjaggery
1/2cupfreshlygratedcoconut
1tsp.vanillaextract
Boilmilkandcreamoverhighheat,stirringtopreventsticking.Reduceheatwhenmilkstartstoboil.Continuetocookonlowheatitwillbegintothickenafterhalfan
hour.Stirmilkuntilasmallamountdroppedintocoldwaterformsasmallsoftball.Addjaggery,coconut,andvanillaandstirwell.Pourontoaflatbutteredtray.
Whencoolcutintodesiredshapes,andallowtoharden.Thiscandywillkeepforaweekrefrigerated.
165.Shauri/CoconutMilkFudge(Serves4to6)
1/4cupghee
1/4cupjaggery
3/4cupfreshlygratedcoconut
3/4cupwholedrymilkpowder
1tsp.greencardamompowder
1/2tsp.nutmeg
Meltgheeandjaggeryovermediumheat.Stirinmilkpowder,coconut,cardamom,andnutmeg.Pressmixtureintoalightlybutteredtray.Refrigerateuntilhard.Cut
intodesiredshapesandserve.
166.Upanishad/DriedFruitJelly(Serves4)
1cupdates,minced
1cupraisins,minced
1cupfigs,minced
1cupfruitjuice
2tbs.agaragarflakes
1tbs.honey
Boilagarandfruitjuiceinapanuntilagardissolves.Removefromheat,addhoney,andstir.Stirminceddryfruitsintomixture.Pourintoatrayandrefrigerate.When
firm,cutintosquares.

Page101

167.Ramana/RaisinBalls(Makes20to25Balls)
21/2cupsraisins
1cupfreshlygratedcoconut
Minceraisins.Shaperaisinsintoballsandrollingratedcoconut.Refrigeratetohardenandserve.
168.Mahalakshmi/AlmondBalls(Makes25to30Balls)
21/2cupsalmonds
1/2cuphoney
Putalmondsthroughanelectricgrinder.Set1/2cupofgroundalmondsasideandmixtherestwithhoneytoformathickpaste.Makesmallballsandrollinground
nuts.Refrigeratetoharden.
169.Jagannath/DateNutBalls(Makes20to25Balls)
1cuprawpeanuts,withoutskins
11/4cupsdates,minced
1/2cupwater
Putrawpeanutsthroughablender.Remove2tablespoonsofgroundnutsandsetaside.Toremainingnutsinblender,addwaterslowlyandblendtomakepeanut
butter.Removefromblenderandcombinewithminceddates.Rollmixtureintoballs1/2"thickandrefrigeratetoharden.Cutintopiecesandtopwithremaining
groundnuts.
170.Shriniketan/StuffedDates(Makes10to15Balls)
21/2cupsdates
1cupgroundpeanuts
2tbs.honey
Carefullyremovepitsfromdatesbyslittingopenoneside.Combinegroundpeanutswithhoney.Insertmixtureintodatesandclosewellbypressingthesidestogether.
Chillbeforeserving.

Page102
Thefoodsthataugmentlife,energy,strength,health,happiness,andjoyandthataresavory,oleaginous,nourishing,andagreeablearelikedbythesattvika.
BHAGAVADGITA
CHAPTER17,VERSE8

171.Keertan/DriedFruitCoconutBalls(Makes20to30Balls)
21/2cupsprunes
21/2cupsdates
1/2cupwalnutmeat,chopped
1cupfreshlygratedcoconut
Removepitsfromprunesanddatesandputfleshthroughamincer.Addchoppednuts.Rollmixtureintosmallballsandcoatwithfreshcoconut.Refrigeratetoharden.
172.Deenadayal/FruitNutPie(Serves4to6)
Crust
1/4cupsesameseeds
1/4cupsunflowerseeds
1/4cupwalnutmeat
1tbs.butter
1tbs.honey
Grindsesame,sunflower,andwalnutsveryfine.Putmixtureinabowl,addbutter,andfoldtogetherwithaknifeuntilwellcombined.Addhoneyandstir.Butterapie
dishandmoldthiscrustintothecenter.Withwetfingers,presscrustevenlyaroundthepiedishandupthesides.Refrigerateforanhourormore.
Filling
4bananas,peeledandcutinrounds
4apples,coredandquartered
1/2cupfigsordates,chopped
1/2tsp.cinnamon
1tbs.lemonjuice
1cupfinelygroundwalnutmeat
Combinebananas,apples,anddriedfruit.Mixinlemonjuiceandcinnamon.Pourintopiecrust.Smoothsurfaceandtopwithmincedwalnutmeat.Refrigerate
overnightoratleast4hoursbeforeserving.
173.Shreekhand/YogurtCream(Serves4to6)
5cupsfreshyogurt
2cupsfinelypowderedwhitesugarorconfectioner'ssugar
1cupchoppedcashews
1tsp.greencardamompowder

Page103

Suspendyogurtinacheeseclothbagforanhourorso,untilallthewaterdrainsoff.Removeyogurtandcombinewiththesugarandcardamom,eitherbyhandorwith
ablender,untilsmooth.Putinindividualbowlsandsprinklewithchoppedcashews.Servecold.

ChapterFourteen:
Vanamali
SpecialDishes
ThedishesselectedherearethoseespeciallyfavoredbyguestsatVanamali.TheydonotfitwithintheframeworkofpurelyNaturalCooking,sincemanyofthese
dishesarefriedandwenormallydonotencouragetheeatingoffriedfoods.On"specialocassions,"however,alittleindulgenceisexcusable.Soenjoy!
174.Amala/SavoryDoughnuts(Serves4to6)
1cupsplitblackgram,preferablywithskinchopped
1/2cupgratedcarrot
3tbs.freshlygratedcoconut
5cupsyogurt
1bunchcorianderleaves,chopped
saltandpeppertotaste
2cupsoil
redchilipowdertotaste
Soakblackgramovernight.Inthemorning,washwellandremovelooseskins.Drainwaterandgrindgramfairlycoarselyinanelectricgrinder.Donotaddwater
whilegrinding.Addgratedcarrot,coconut,andcorianderleavestothebatter,whichshouldbequitethick.Beatyogurtuntilsmoothaddsalt,alittlepepper,and
corianderleaves.Mixwellandsetaside.
Heatoilinafryingpan.Lightlyoilthepalmofyourhand.Pouronetablespoonofthebatterintoyourpalm,flattenslightly,andslideitcarefullyintotheboilingoil.
Twoor3doughnutscanbeputintotheoilatthesametime.Turneachdoughnutoverwhenitbecomesgoldenbrown.

Page104

Asdoughnutsaretakenoutoftheoil,drainwellanddropthemintotheyogurtmixture.Repeatprocessuntilnobatterremains.Allowtosetforafewhours,untilthe
doughnutssoakuptheyogurt.Sprinklefreshlycutcorianderleavesandredchilipowderontop.
Health,thatpreciousheritage,ofpriestandlayman,foolandsage.It'sworthahundredtimesitscost,butnoonelearnsthat,untilitislost.
ANON

175.Janardan/EggplantDelight(Serves4to6)
2largeeggplants,slicedlengthwisein1/4"strips
1largeonion,thinlysliced
2cupsyogurt
1jalapenochili,choppped
1tsp.freshlygratedginger
apinchofasafoetidaorfenugreekpowder
2tbs.choppedcorianderleaves
1/2tsp.turmericpowder
salttotaste
2tbs.oil
Sliceeggplantsandonionscutonionslicesinhalf.Inabowl,beatyogurtwithafork.Mixinsaltandchoppedcoriander,andsetaside.
Heatoilandsautonionsandeggplantsuntilsoft,stirringoccasionallytopreventburning.Addasafoetidaorfenugreekpowder,ginger,greenchili,andturmeric
powder.Stirfor2minutesandremovefromheat.Combinewithyogurtmixture.Chillandserve,sprinkledwithcorianderleaves.
176.Leela/VegetableOmlette(Serves4)
6mediumsizedpotatoes
1/4cupchickpeaflour(besan)
1/2cuponion,thinlysliced
2largetomatoes,chopped
1/2cupgratedcarrot
1/2cupgratedpaneer(seep.20)
2tbs.choppedcorianderleaves
1/2tsp.garammasala(seep.23)
saltandpeppertotaste
1/2tsp.turmericpowder
41/2tbs.oil

Page105

Peelandgratepotatoesandputintoabowl.After5minutes,squeezeoutliquidfrompotatoesandaddsalt,pepper,andchickpeaflour.Mixandsetaside.Ifthereis
stilltoomuchliquidinthebowl,addalittlemoreflour.
Inafryingpan,heat1/2tablespoonofoilandsauttheonions.Addcarrotsandsautforanother5minutes.Addtomatoes,corianderleaves,andgarammasala.Stir
well.Removefromheatandsetaside.
Inaheavyskillet,heat1tablespoonofoilandcoatentireinteriorofskillet.Dividepotatomixtureinto4parts.Take1portionandspreaditevenlyoverthebottomof
skillet.Coverandcookoverlowheat,untilthepotatoesarecookedandholdtogether.Flipthe''omlette"overandcookuntilthebottomturnsagoldenbrown.Flip
againandcoverhalftheomlettewithaquarterofthefillingtopwithsomeofthegratedpaneer.Foldomletteinhalf.Pressdownandcontinueheatingforaminute
more.Transferomlettetoaplateandserveimmediately.Repeatwiththeother3portions.
177.Mohan/LentilBurgers(Serves4to6)
1/2cuplentils
1cupwater
2tbs.choppedonion
1/2cupgratedcarrot
1tomato,chopped
2tbs.sesameseeds
1/2cupchickpeaflour(besan)
1tsp.garammasala(seep.23)
1/2cupchoppedcoriander
1cupoil
1/2tsp.blackpepperpowder
salttotaste
4tbs.tomatosauce
1largecucumber,sliced
Cooklentilsinapressurecookerwithwaterandtomatofor3minutesafterbringingtomaximumpresssure.Removefromheatandallowtocoolbeforeuncovering.
Thereshouldnotbeanywaterinthe

Page106

lentilsifthereis,drainandkeepliquidforsoups.Mashingredientswellconsistencyshouldbefirm.Addonion,carrots,garammasala,sesameseeds,salt,pepper,
andcorianderleaves.Lastly,addflourandmixwelltoform4to6individualpatties.
Heatoilinaskilletandsautburgersonbothsidesuntilgoldenbrown.Asanalternative,thesepattiescanalsobebakedat450F.forhalfanhour.Servewithslices
ofcucumberandsomehomemadetomatosauce.
178.Devadas/CauliflowerFritters(Serves4to6)
1mediumsizedcauliflower,largeflowerettes
2cupsoil
1cupchickpeaflour(besan)
1tsp.garammasala(seep.23)
3tbs.choppedcorianderleaves
1tsp.blackpepperpowder
salttotaste
1/2cupwater
4tbs.tomatosauceor1/2cupcoconutmintchutney
Mixallingredients,exceptoil,cauliflower,andsauce/chutney.Makeathickbatter,addingwater.Heatoilinadeeppanorwok.Dipcauliflowerpiecesinthebatter
anddeepfryintheoil.Turnpiecesuntiltheybrownonallsides.Drainexcessoilonpapertowels.Servewithtomatosauceorcoconutmintchutney.
179.Achyutha/CauliflowerNutBites(Serves4to6)
2cupssmallcauliflowerflowerettes
1/2cupwholecashews
1tsp.salt
2cupsoil
1/2tsp.blackpepperpowder
4tbs.tomatosauceor1/4cuptomatochutney
Heatoilinwokanddeepfryflowerettes.Drainonpapertowelsandsetaside.Placecashewsinasmallstraineranddipthemintotheoil

Page107

fortenseconds.Removeanddrain.Combinecauliflowerandcashewandaddsaltandpepperbyplacinginaplasticbagandshaking.Servewithtomatosauceor
tomatochutney.
180.Nitya/VegetarianTostadas(Serves4)
2tbs.wholewheatflour,finelypowdered(atta)
2tbs.freshcornmeal
5tbs.water
salttotaste
Combineallingredientsandmakedoughasforordinarychapatis.
Filling
1cupfreshmushrooms,chopped
1/2cupchoppedonions
1cupchoppedtomatoes
1cupchoppedgreenbellpepper
1/2cupcucumberslices
1cupcrumbledpaneer
1tbs.oil
1tsp.cuminpowder
1tsp.blackpepperpowder
1cuphomemadetomatosauce
1/4cupgreenolives,pitted(optional)
Sautonionsandmushroomsinoiluntiltender.Addcumin,pepper,andsaltandstirwell.Addpepperandtomatoesandcookfor2minutesanddividefillinginto4
portions.
Make4chapatisasusualonatawabuttoastthemuntiltheybecomecrispytostadas.Placeeachtostadaonaseparateplateandimmediatelylayerequalamountsof
themushroommixture,paneer,andcucumber.Topwithtomatosauceandchoppedolives.Servehot.
FillingVariation
2cupscookedredkidneybeans(rajma)
1cupgratedParmesancheese
1onion,chopped
2tbs.ghee
1tsp.redchilipowder
1/2tsp.corianderpowder
1/2tsp.cuminpowder
2tomatoes,sliced

Page108

1cucumber,sliced
1/2cupchoppedcorianderleaves
salttotaste
Heatghee,andsautonions.Addcuminpowderandsalt.Stirincookedbeansandmashthoroughly.Addcorianderleavesandmixwell.Spreadthismixtureoneach
tostada.Topwithslicedtomatoes,cucumber,andcheese.Coverwithtomatosauceandserve.
181.Poorna/Enchiladas(Serves2to4)
1/2cupwholewheatflour(atta)
1/2cupcornmealflour
1cupwater
3tsp.ghee
Combineallingredientsandmakedoughasforordinarychapatis.Make6softandpliablechapatisenchiladasonatawa.Smeareachonewith1/2teaspoonof
gheesothattheyremainsoft.
Filling
2onions,minced
2cupsfreshsweetcorn
2cupsfreshspinach,chopped
1cupsourcreamorfreshyogurt
1/2tsp.corianderpowder
1/2tsp.cuminpowder
1/2tsp.blackpepperpowder
1/2cupthicktomatosauce
2tsp.jaggery
2cupsgratedCheddarcheese
21/2tbs.oil
salttotaste
Heat2tablespoonsoilinafryingpanandsautonions.Addcorn,coriander,cumin,saltandpepperandsaut.Addjaggeryandspinach.Stirwellforaminute,
removefromheat,andblendin1cupofgratedcheese.Dividemixtureinto6portions.
Place1portionofthisfillinginastripdownthecenterofeachenchilada.Whenall6enchiladasaremade,rolleachoneup.Inalargeoiledbakingdishthatiscoated
withtomatosauce,place3

Page109

enchiladas,seamdown.Makeasecondlayer,withremaining3enchiladas.Coveragainwithsauceandsprinklewiththeremainingcheese.Bakeat450F.for15
minutes.Removefromovenandcutinto3or4pieces.Topeachwithatablespoonofsourcreamoryogurtandserve.
OnewhohascontrolledthesenseofTastecancontrolallothersenses.
SRIMADBHAGAVAD
PURANA

182.Devi/SemolinaSavory(Serves2to4)
1cupsemolina(sooji)
1cupgratedcarrots
1onion,minced
1tsp.blackmustardseeds
8cashews,chopped
apinchofasafoetida
2tbs.choppedcoriander
21/4cupswater
5tbs.gheeoroil
2tsp.lemonjuice
salttotaste
Inafryingpan,frysemolinawithoutoiluntilitbecomesalightbrowncolor.Removeandkeepaside.
Heatgheeoroilinthesamepanandcookmustardseedsuntiltheysputter.Addcashewsandfryaminute,thenaddtheasafoetida.Mixinonionandsautforafew
minutes,thenaddcarrotsandsautfor5minutes.Nowaddwaterandsalt.Whenwaterstartstoboilvigorously,reduceheatandslowlyaddthesemolina,stirring
constantlytopreventlumping(addsemolinawiththelefthandandstirwiththeright).Stirwelluntilthewaterisabsorbed,thencoverandputonlowheatforafew
minutes.Uncoverandstiragain.Addchoppedcorianderandlemonjuiceandstironcemore.Theconsistencyshouldbesoftandsmooth,notsticky.Sometypesof
semolinaneedlesscooking,sothequantityofwatershouldbeadjustedaccordingly.
183.Rama/DosasorRiceDalPancakes(Makes20to25Dosas)
2cupsrice
3/4cupblackgramdal(split)
2tsp.fenugreekseeds
salttotaste
1/2cupsesameoil
5cupswater

Page110

Soakthericein3cupsofwater.Inaseparatebowl,soaktheblackgramdalwiththefenugreekseedsin2cupsofwater.Leavebothtosoakovernight.Inthe
morning,rinsewellanddrainthewaterbutdonotdiscard.Usingalittleofthisdalwater,grindthericeandgramseparatelyuntilveryfine).Mixtogetherandadd
enoughwatertomakeafairlythickandsmoothbatterthatflowssmoothlywhenpoured.Addsaltandsetasidetoallowbattertofermentslightlyfor4to8hours.
(Lengthoftimedependsonthetemperature:80to85F.isideal.Thecolderitis,thelongerthebattershouldsit.Generallyifitisgroundinthemorning,itshouldbe
readyforusebyevening,exceptinwinterwhenitwilltakeatleast24hours.
Achapatitawaoraheavybottomedskilletshouldbeusedformakingthedosas.Heatskilletandcoatthebottomthinlywithoil.Theskilletshouldbeneithertoohot
nortoocold.(Totesttheskillet,adropofwatershouldtakeasecondtoevaporate.)Ladleabouthalfacupofbatteronmiddleofskilletandspreadthebatter
around,makingafast,circularmotionwiththeladle.Movementshouldbedoneverydeftlyandquickly,beforethebatterhardens.Skillatthiswillcomewithpractice.
Thebattershouldbespreadthinlyandevenly,likeaFrenchcrepe.Sprinkleafewdropsofoiloverthedosaandallowittocookforaminuteorso.Usingawooden
orsteelspatula,gentlyliftthesidesofthedosa,checkingtoseeifitisfirm.Whenitisfirm,flipcarefully.Dosasshouldhaveagoldencolorwhencooked.Thisisavery
popularSouthIndiandishandcanbeeatenwiththeShyamSambar(seep.73)oranyofthechutneysorsaucesgiveninthisbook.
Thefoodthatisprettycold,worthless,putrid,stale,partlyeatenandimpureislikedbythetamasika.
BHAGAVADGITA,
CHAPTER17,VERSE10

184.Bhaskara/MasalaDosas(Makes20to25StuffedDosas)
Makedosabattergiveninprecedingrecipe.

Page111

Filling
5largepotatoes,boiled
3mediumsizedcarrots,coarselygrated
1onion,minced
2tbs.mincedcorianderleaves
1/2cupoil
1/2cupshelledgreenpeas
1/2tsp.turmericpowder
salttotaste
1/2tsp.garammasala(seep.23)
Heat1tablespoonoftheoilinafryingpanandlightlysauttheonion.Thenaddthegratedcarrots,peas,turmeric,andsaltandstirfryfor5minutes.Skinandmash
thepotatoeslightlyandaddtothevegetablemixture.Stirwell.Addgarammasalaandcorianderleavesandmixthoroughlyandsetaside.
Heataheavybottomedskilletandmakethedosasaccordingtotheprecedingrecipe.Beforeflippingoverwiththespatula,spread2tablespoonsofthefillingonone
halfofeachdosa.Foldtheotherhalfoverthefilling,sothatitformsasemicircle.Thentoastbothsidesforafewseconds.Removefromheatandservecontinue
makingdosasuntilbatterisfinished.Dosasaregenerallyservedimmediately,straightfromtheskillettotheplate,otherwisetheytendtobecomesoggy.Thesemasala
dosasorstuffedpancakesmaybeeatenwitheithertheCoconutChutneyorwiththeShyamSambar.
185.Balachandra/UtthappamorIndianPizzas(Makes20to25)
Makedosabatteraccordingtorecipeonpage109,exceptuseabout3tablespoonsofwater.(Battershoulddropinlumpsfromladle.)
5mediumsizedcarrots,grated
1smallcabbage,finelyminced
2largeonion,finelyminced
4tbs.mincedcorianderleaves
1/2cupoil
saltandpeppertotaste
1/2cuptomatosauceor
1/2cuptomatochutney

Page112

Addsaltandpeppertotastetothethickdosabatterandmixwell.
Heataheavybottomedskilletandcoatwithalittleoftheoil.Fillalargeladlewiththebatterandspreaditintheskillettoformadosaabout1/4thickand6in
diameter.Sprinkleafewdropsofoiloverdosa.Immediatelytopitevenlywithatablespoonofthemixedvegetables.Lightlypatthevegetableswithaspatulato
embedthemintothebatter.Allowtocookforaminuteortwountiltheundersideisagoldenbrown.Gentlyfliptocookothersideaswell,thenturnontoaplate.Dot
withtomatosauceortomatochutneyandserveimmediately.Continueuntilbatterisfinished.Shouldsomebatterbeleftover,itmayberefrigeratedandusedthenext
day.
HewhoseekstoattainhealthbycheatingNaturecheatsonlyhimselfand,inconsequence,suffersworsehealth.
ACHARYALAKSHMANSHARMA

186.Vijaya/AdaorSpicyDalPancakes(Makes15to20Pancakes)
1cuprice
1cupmixedlentils(anykind)
1/4cupuraddalorblackgram
1tsp.fenugreekseeds
1/4tsp.asafoetida
1cupchoppedspinach
1/4cupchoppedcorianderleaves
1largeonion,minced
1tsp.blackpepperpowder
1/4cupoil
4cupswater
salttotaste
Soakricein2cupsofwater.Soakmixedlentils,blackgramandfenugreekseedsinanother2cupsofwater.Bothshouldsoakforaleast6hours,orovernight.Inthe
morning,wash,drain,andgrindthericeanddalsseparatelyinablender,thenmixtogether.Battershoulddropinlumpsontotheskillet,asforuttapams.
Tothisbatter,addtheasafoetida,pepper,choppedgreens,andsaltandmixwell.Heataheavybottomedskilletandcoatthebottomwithalittleoil.Fillalargeladle
withthebatterandspreaditontheskillettoformapancakeabout1/4"thickand6"indiameter.

Page113
EveryoneshoulddisciplinehistongueovercomethesenseofTasteotherwisebewillfallaneasypreytomisery.
SAINTTHIRUVALLUVAR

Sprinkleafewdropsofoilontop.Letitcookforabout2minutesononeside.Whenitisfirm,deftlyturnitoverandcooktheotherside.Thecolorshouldbea
goldenbrownwhendone.ServehotwithCoconutChutney.
AUMTATSAT

Page114

GeneralGlossary
Aniseed(saunf).Thisseedoftheaniseplantisanappetitestimulantanddigestivethathelpspreventflatulance.Aniseedisoftenservedaftermeals.
Asafoetida(hing).Apungentdigestivegumresinwithmedicinalproperties,asafoetidaisfrequentlyusedinSouthIndiancooking.
AgarAgar(Chinagrassorseaweed).Anextractofseaalga,agarisoftenusedinpuddingsinsteadofgelatin.
BayLeaf(tejpatta).Anaromaticherbwithpreservativeandgermicidalproperties,bayleafisusedfreshordriedforflavoringcurriesandotherdishes.
BlackPepper(kalimirch).RichinvitaminC,blackpepperisusedtostimulatetheheartandcurefeversandcolds.Itissaidtobethefirstspicediscoveredbyman.
Obtainedfromtheberriesofthepeppervine,blackpeppercanbesubstitutedforredchilieswhenamildertastingdishisdesired.
Cardamom(ellaichi).ThisscentedspiceisusedextensivelyinIndiancooking.Seedpodsfromthecardamomplantcanbeeitherlargeorsmall:thebigblackpods
areusedincurriesandpulaus)thesmallgreenpodsareusedinsweetdishes.
Chilies,RedorGreen(mirch).Becausetheyaresohot,driedredchiliesarerarelyusedintherecipesinthisbook.Onlythefreshtendergreenchilies,suchas
jalapenoorserrano,shouldbeusedandthenonlyafterremovingtheseeds,whicharethehottestpart.TheskincontainsvitaminCandlendsagoodflavor.
Cinnamon(dalchini).Usedinstickorpowderedformincurriesandsweets,cinnamonisastronggermicidalspice.
Cloves(laung).Thesedriedflowerbudsareusedwholeorinpowderedforminsweets,curries,andgarammasalas.Clovesareapowerfulantiseptic.

Page115

Coriander(dhania).Theleavesofthisherb,calledcilantro,areagoodsourceofvitaminstheyareusedextensivelyinrecipesinthisbookforgarnishingand
flavoring.Itisanaromaticherb,similartoparsley.Itsseedformisacarminative.Corianderpowderisusedinmanycurries.
CuminSeeds(jeera).Theseseedscomefromaplantbelongingtothecarawayfamily.Cuminseedsareeitherwhiteorblackthewhiteonesaremorecommonly
usedinIndiancooking.Theseseedsarealsoadigestive.
CurryLeaves(meettaneem).AromaticleavesusedinSouthIndiancurriesandchutneys.Likebayleaves,theycanbeuseddriedorfreshandaredigestive.
Fenugreek(methi).ThegreenleavesarerichinvitaminCandcanbeaddedtomostvegetables.Theseedsarerichinironandcanbeusedsparinglytoflavor
variousdishes,sincetheyareslightlybitter.
Ghee.Clarifiedbutter.
Ginger(adruk).Thislightbrown,gnarledrootisusedinmakingcurriesandespeciallydals.Ithasmedicinalpropertiesandisacarminative.Gingercanalsobedried
andpowderedandisusedinsweetsandcakes.
Jaggery.Unrefinedcanesugar.
Jalapeno.SeeChilies.
Legumes.Generictermforpodbearingplants,likepeas.
Mace(javitri).Soldasbladesorinpowderedform,thisspiceiscomposedoftheoutermembraneofthenutmegseed.Itisusedasaseasoningincurriesandrice
dishes.
MangoPowder(amchoor).Atancoloredpowderusedinchutneysandcurriesinsteadoftamarindtoimpartasourtaste.
Mint(podina).Anaromaticherbusedinchutneysandcurries,mintisalsogoodforherbalteas.

Page116

MustardSeeds(sarsonkabeeja).ThesetinyyelloworblackballsarerichinmanganeseandvitaminD.Pungentinflavor,theyareusedinmostSouthIndian
curries.
Nutmeg(jaiphal).Adigestiveagent,nutmegisusedtoflavorsavoriesandpuddingsithelpsreduceflatulence.
Parsley(ajmoodakapatta).RichinVitaminCandiron,parsleyisusedinsaladsandasagarnish.
Rose(gulab).Boththeredandpinkvarietyhaveagoodfragranceandcanbeusedinmakingteasandflavoringcertaintypesofpuddings.Eitherfreshordried
leavescanbeused.
Saffron(kesar).Thekingofspicesandperhapsthemostexpensive,saffron,withitsdelicateorangecolor,lendsauniqueflavortopulausandpuddings.Saffron
strandsarethedriedstigmataofthesaffronplant,whichgrowsinabundanceinKashmir.Thisspicehasmanymedicinalproperties.
SesameSeeds(til).Theseextremelynutritiousseedscanbeusedasflavoringormadeintobutter.
Turmeric(haldi).Thisrootspice,whichhasadistinctyellowcolor,comesinpowderform.ItiswidelyusedinmanyIndiandishesitisalsoknownforits
antibacterialaction.

Page117

GlossaryofHindiTerms
Vegetables
English

Hindi

Ashgourd

Petta

BellPepper

SimlaMirch

Beetroot

Chukandar

Bottlegourd

Louki

Eggplant

Baingan

Cabbage

Bandhgobhi

Carrot

Gajar

Cauliflower

Gobhi

Coriander

Hardhania

Cucumber

Kheera(orKakri)

GreenBeans

Sem

Fenugreek

Methi

GreenPeas

Matar

Okra

Bhindi

Onions

Pyaz

Potato

Aloo

Pumpkin

Kaddu

Whiteradish

Mooli

Snakegourd

Chichinda

Spinach

Palak

Scallion

Haripyaz

Sweetcorn

Makkai

Turnip

Shalgam

Tomato

Tamatar

Yam

Suran

Page118

Fruits
English

Hindi

Apple

Seb

Apricot

Khumani

Banana

Kela

Date

Khejoor

Fig

Angeer

Grapes

Angoor

Guava

Amrood

Lemon

Galgal

Lime

Nimbu

Mango

Aam

Orange,Mandarin

Santara

Sunkist

Malta

Papaya

Papita

Peach

Aroo

Pear

Naspati

Pineapple

Ananas

Plum

Ploom

Pomegranate

Anar

Raisins

Kishmish

Watermelon

Tarbuz

Nuts
Almonds

Badaam

CashewNut

Kaju

Coconut

Nariyal

Peanut

Moongfalli

Pistachio

Pista

Walnut

Akhroot

Page119
Thebodiesofbeingsarebornfromfood,foodisproducedfromrain,raincomesfromsacrifice,andsacrificeisbornofaction.
BHAGAVADGITA,
CHAPTER3,VERSE14

Cereals&Pulses
English

Hindi

Barley

Jawar

SplitChickpea

Chanadal

Blackgaram

Uraddal

Chickpeaflour

Besan

Corn

Makkai

Cornflour

Makkaikiatta

Redkidneybeans

Rajma

Driedchickpeas

Kabulichana

Driedsplitmoongbeans

Moongdal

Lentil

Masoordal

Millet

Bajra

Rice

Chawal

Rice,longgrain

Basmati

Semolina

Sooji

Driedpigeonpeas

Toovardal

Wheat

Gehun

Wholewheatflour

Atta

Wholegreengram

Sabatmoongdal

Page120

GlossaryofSanskritRecipeNames
AllrecipeshavebeengivenSanskritnamesthathaveaspecialspiritualsignificance.Theapproximatemeaningsaregivenbelow.Themeaningsarelisted
inorderofrecipenumber,notalphabetically.Chaptertitlesareinboldtype.
Sadhana

Spiritualtrainingandpractice

1.Archana

OfferingtoGod

2.Pooja

Ritualizedformofworship

3.Aradhana

WorshipandadorationofGod

4.Samyama

Concentrationanddirectingofthemindtoachieveayogicstate

5.Niyama

Restraintofthemind

6.Asana

Yogicpostureofthebody

7.Yoga

AnyactivityleadingtounionwiththeSupreme

8.Pranayama

Yogicmethodofbreathcontrol

9.Dharana

Contemplation

10.Japa

Repetitionofamantra,mentallyoronarosary

11.Dhyana

Meditation

12.Brahmacharya

Sexualrestraintandpurity

13.Dhriti

Steadfastnessinpracticingsadhana

14.Tapas

Extremeausterity

15.Samadhi

Yogictrance

Gokul

CowherdsettlementwhereKrishnalivedasachild

16.Tulsi

Theholybasilplant,afavoriteofKrishna's

17.Abhaya

Fearlessness

18.Acharya

Teacher

19.Ahimsa

Nonviolence

20.Akshara

Theimmutable(qualityofBrahman)

Page121
21.Akasha

Ethersubtlestofthefiveelements

22.Ananda

Bliss

23.Avatara

AnincarnationofGod

24.Avikarya

Devoidofallchange(qualityofBrahman)

25.Avyakta

Unmanifest(qualityofBrahman)

26.Atma

TheSelforembodiedsoul

Balakrishna

Krishna,asababy

27.Bhakti

DevotionorloveforGod

28.Bharta

Onewhoupholds(qualityoftheSupremeLord)

29.Bansali

Krishna,thefluteplayer

30.Brindavan

ForestwhereKrishnausedtograzethecowsasachild

31.Brahman

TheformlessAbsolute

32.Bhajan

Devotionalsong

Damodara

Krishna,witharopearoundhismiddle

33.Deva

Agod

34.Dharma

Thecosmiclawofone'sessentialnature

35.Advaita

Thephilosophicaldoctrineofnondualism

36.Dhira

Courageous

37.Dwaraka

ThecapitalcityofKrishna'sstate

38.Devaki

Krishna'smother

39.Daruka

Krishna'scharioteer

40.Draupadi

WifeofKrishna'scousins,thePandavas

41.Vasudeva

Krishna'sfather

42.Yashoda

Krishna'sfostermother

43.Nanda

Krishna'sfosterfather

44.Subhadra

Krishna'ssister

Page122
45.Kuchela

Krishna'sschoolmate

46.Arjuna

Krishna'sgreatfriendandcousin

47.Yadava

Krishna'sclan

48.Balarama

Krishna'sbrother

Manamohan

Krishna,thestealerofthemind

49.Radha

Krishna'schildhoodsweetheart

50.Rukmani

Krishna'sfirstwife

51.Sathyabhama

Krishna'swife

52.Jambhavati

Krishna'swife

53.Mitrabinda

Krishna'swife

54.Sathya

Krishna'swife

55.Kalindi

Krishna'swife

56.Lakshmana

Krishna'swife

57.Bhadra

Krishna'swife

Shyamasundara

Krishna,thebeautifulblackone

58.Guru

Spiritualteacher

59.Gita

SongShortforBhagavadGita,thespiritualmessagegivento
ArjunabyKrishna

60.Gopala

Krishna,thecowherdboy

61.Giridhara

Krishna,theLordofthecows

62.Govinda

Krishna,theuplifterofthemountain

63.Gopi

Cowherdess

64.Hrishikesha

ThemountainthatwasliftedbyKrishna

65.Govardhan

Krishna,theLordofthesenses

66.Hari

NameofVishnuRemoverofsins

67.Ishwara

LordGod

68.Uddhava

FriendofLordKrishna

69.Jeeva

Theindividualsoul

Page123
70.Jnana

Wisdom

71.Jagadeeshwara

Lordoftheworld

Krishna

ForemostavatarofVishnu

72.Keshava

Krishna,theonewiththeluxurioushair

73.Karma

Actionsthatgeneratereactions

74.Kama

Desire

75.Kausthubha

TherubywornbyVishnu

76.Kaumodaki

LordVishnu'smace

77.Kanayya

Krishna'sname

78.Mukunda

Krishna,thegiverofliberation

79.Muraree

Krishna,thekillerofthedemonMura

80.Madhava

Vishnu,theconsortofLakshmi

81.Moksha

Spiritualliberation

82.Mantra

Sanskritwordchargedwithspiritualpotency

Muralidhar

Krishna,theholderoftheflute

83.Mitra

NameofthesunGod

84.Murali

Flute

85.Madhusudhan

Vishnu,thekillerofthedemonMadhu

86.Madana

Krishna,theintoxicatingone

87.Manohar

Krishna,theonewhostealsthemind

88.Madhuvan

AforestwhereKrishnausedtotendthecows

89.Maharishi

Greatsage

Chaitanya

Divineconsciousness

90.Muni

Sageorhermit

91.Maya

TheillusorypoweroftheLord

92.Nishkama

Freefromdesire

93.Nirmala

Freefromimpurities

Page124
94.Naivedya

OfferingoffoodtoGod

Narayana

Vishnu,theonewholiesonthecosmicwaters

95.Paramatma

Thesupremesoul

96.Pundareekaksha

Vishnu,thelotuseyedone

97.Pushpanjali

AnofferingofflowerstoGod

98.Parthasarathi

Krishna,thedriverofArjuna'schariot

99.Padmanabha

Vishnu,fromwhosenavelsprangtheworldlotus

100.Pavithra

Immaculate

101.Purusha

Theprimevalperson

102.Prakriti

TheNatureoftheactiveprinicipleofPurusha

103.Rishi

Seerorsage

104.Parikshit

GrandsonofArjunaandKrishna'sgrandnephew

105.Arati

Offeringoflightandcamphorbeforethedeity

106.Pradyumna

Krishna'ssonbyRukmani

107.Anirudha

Pradyumna'ssonandKrishna'sgrandson

108.Divya

Divine

109.Aryan

ScionoftheAryanrace

110.Bhagavan

PossessoroftheeightfoldqualitiesofLordship

111.Nirguna

Withoutqualities(qualityofBrahman)

112.Yogeeshwara

Greatestofyogis

113.Homa

Aritualfiresacrifice

Nandakumar

Krishna,sonofNanda

114.Shyam

Krishna,thedarkone

115.Sannyas

Renunciationofworldlyties

116.Tyagi

Onewhorenounces

117.Kalyan

Goodfortune

Page125
118.Mangala

Auspiciousness

119.Sadharmya

BecomingonewiththelawofdivineBeing

120.Salokya

Dwellingwiththedivine

121.Samata

Equalityofmindwithallbeings

122.Sattva

Havingthequalityofpurityanddivinity

123.Sathya

Truth

124.Shakti

Thedivineenergy

125.Shastra

Theholyscriptures

126.Sadhu

Aholyman

127.Siddhi

Supernormalpower

128.Shraddha

Faith

129.Swadharma

Personallawofaction

130.Sudarshan

NameofLordVishnu'sdiscus

131.Sampoorna

Eternallyfull(qualityofBrahman)

132.Shanti

Peace

133.Samba

Krishna'ssonbyJambhavathi

134.Samarpan

TodedicatetoGod

135.Sadhaka

Onewhodoessadhana

136.Shree

TheconsortofLordVishnu

137.Sharanam

Refugeorrecourse(pertainingtoGod)

Vishveshwara

LordoftheUniverse

138.Tejas

Brillianceofphysicalenergy

139.Ojas

Brillianceofspiritualenergy

140.Ananta

SerpentcouchofLordVishnu

141.Turiya

Thefourthstateofconsciousness

142.Tapovan

Forestofausterity

143.Anaadi

Beginningless(qualityofBrahman)

144.Uttama

Highest

145.Vairagya

Detachment

Page126
146.Vedanta

LastportionoftheVedas

147.Veda

TheancientHinduscriptures

148.Vibhuti

Specialmanifestationofdivinepowerorglory

149.Viveka

DiscriminationbetweenRealandUnreal

150.Yajna

Aspecialsacrificetothegods

151.Yuga

Anageorvastcycleoftime

152.Nirvana

Supremepeace

153.Brahmin

Amemberofthepriestlyclass

Poornanand

Fullofbliss

154.Krishnamrit

ThenectarofKrishna

155.Krishnanand

Krishna'sdelight

156.Aja

Unborn(qualityofBrahman)

157.Aishwarya

Materialwealthsupportedbyspiritualwealth

158.Achintya

Beyondthought(qualityofBrahman)

159.Sanathana

Ancient(pertainingtoHindureligion)

160.Krishnapriya

BelovedofKrishna

161.Vaikund

AbodeofLordVishnu

162.Vyasa

ThesagewhoauthoredtheMahabharathaandallthepuranas

163.SuryaNarayana

Thedivineintheformofthesun

164.Swami

Lord,master,orHolyone

165.Shauri

Krishna,theheadoftheShooraclan

166.Upanishad

ThelastportionoftheVedas

167.Ramana

Theonewhodelights

168.Mahalakshmi

ConsortofLordVishnu

169.Jagannath

Masteroftheworld

170.Shriniketan

Theabodeofauspiciousness

171.Keertan

Devotionalsong

Page127
172.Deenadayal

Hewhoiscompassionatetotheafflicted(qualityofIshwara)

173.Shreekhand

Thesourceofauspiciousness

Vanamali

Krishna,thewearerofagarlandofwildflowers

174.Amala

Pure

175.Janardan

Krishna,theonewhodestroysthepangsofbirthanddeath

176.Leela

Thecosmicplay

177.Mohan

Krishna,theenticer

178.Devadas

TheservantofGod

179.Achyutha

NameofVishnu,meaningtheunshakeableone

180.Nitya

Eternal(qualityofBrahman)

181.Poorna

Completelyfulfilled(qualityofBrahman)

182.Devi

Goddess

183.Rama

IncarnationofLordVishnu

184.Bhaskara

ThesunGod

185.Balachandra

Thenew(baby)moon

186.Vijaya

Victory

Fasting,water,sun,air,andrightdietcurealltheillsandkeepthemindquiet.
KAVIYOGIMAHARSHI
SHUDDHANANDABHARATIAR
Withthesetwohundrednames,weworshipthee,OVanamali.
AgarlandofwildflowersatThyLotusFeet.
HARIOMTATSAT

Page128

Index
A
Almondballs,101
Aniseedtea,29
Applechutney,53
Ashgourdsoup,48
B
Balkanrice,72
Balls
almond,101
datenut,101
driedfruitcoconut,102
raisin,101
Bananadressing,62
Bananashake,26
Basil(holy)tea,29
Beanpumpkincurry,75
Beans,Frenchsauted,89
Beetroot
raita,36
salad,40
soup,49
Breads,55
SeealsoChapatis,Parathas
peanutloaf,57
ricenutloaf,58
savoryloaf,58
sweetnutloaf,58
vegetablebread,57
vegetableloaf,57
wholewheat,55
Broth.SeeChickpeaBroth
Brownricedelight,97
Butter,11,20,32
peanut,35
Buttermilk
sour,27
sweet,27
C
Cabbagesaut,89
Candy,coconut,100
Carrot(s)
spicy,93
dessert,96
dressings,43
juice,26
soup,48
Cashewmilk,26,33
Cauliflower
fritters,106
nutbites,106
soup,45
Chapatis,59
SeealsoParathas
Cheeseparathas62
Cheesepulau,64
Chickpea(s)
broth,49
driedcurry,86
spicycurry,87
Chinese
eggplant,95
dressing,42
friedrice,69
Chutney(s)
apple,53
coconut,54
date,52
eggplant,36
mango,53
mixedvegetable,51
pineapple,52
sourmango,53
sweetmango,52
tomato,50
Citrusdressing,42
Clovetea,29
Coconut
candy,100
chutney,54
jelly,99
milk,32
milkfudge,100
rice,69
Cooking
methods,14
utensils,14
Cream
fruit,97
nut,34
yogurt,102
Cucumber
juice,25
boatsalad,39
raita,35
Curries
beanpumpkin,75
chickpea,81
dal,79
driedchickpea,86
greenpeaandpaneer,83
kofta,85
lentil,81
mixeddal,80
mixedvegetable,74
moongdalsquash,85
okrapachadi,78
potato,79
potatoandpea,84
potatosurprise,82
pumpkinpachadi,77
redpintobean,87
sambar,73
spicychickpeas,87
spinachpaneer,84
swetmangogourd,77
sweet/sourokra,78
vegetablechickpea,76

Page129

vegetablespicy,82
yogurt,75
D
Dal,10
curry,79
spicypancakes,112
Dandeliontea,30
Datechutney,52
Date(s)
nutballs,101
stuffed,101
Desserts,96.SeeSweets.
Doughnuts,savory,103
Dosas,109
Dressings,42
banana,42
carrot,43
cheese,42
Chinese,43
citrus,42
lemon,42
orange,42
Dryfruit,11
Driedchickpeacurry,86
Driedfruitcoconutballs,102
Driedfruitjelly,100
E
Eatinghabits,15
Eggplant
Chinese,95
mashed,91
chutney,36
delight,104
Enchiladas,108
F
Flour,10
Foods
natural,8
typesof,9
Frenchbeans,sauted,89
Fritters,cauliflower,106
Fruit(s),10
cream,97
frolic,97
juice,26
nutpie,102
nutsalad,38
pulau,68
salad,38
Fudge,coconutmilk100
G
Garammasala,23
Ghee,21
Gingerminttea,29
Gingertonic,32
Gourd,sweetmango77
Green
juice,25
peasandpaneercurry,83
pulau,65
salad,39
H
Herbs,13
Herbalteas,27
Honey,12
I
Indianpizza,111
Indonesianrice,71
Italianrisotto,69
J
Jaggery,12
Jelly
coconut,99
driedfruit,100
yogurt,99
Juices
carrot,26
cucumber,25
fruit,26
green,25
lemonmint,24
orange,25
tomato,24
vegetable,24
K
Koftacurry,85
L
Lemon
dressing,42
mintjuice,24
rice,68
Lentil
beetrootsoup,46
burgers,105
curry,81
parathas,61
soup,44
sprouts,88
Limeflowertea,30
M
Mango
chutney,53
pickle,53
rice,67
shake,27
sweet,52
sour,53
Masaladosas,110
Masalarice,SouthIndian,66
Mashedeggplant,91
Mayonnaise,41
Methods,cooking,14
Milkfudge,coconut,100
Milk(s),11
buttermilk,27
cashew,26,33

Page130

coconut,32
papaya,27
sesame,33
soyabean,33
Minttea,30
Mixeddalcurry,80
Mixedfruitshake,26
Mixedsalad,39,40
Mixedvegetable
chutney,51
curry,74
salad,37
soup,47
Moongdal
pudding,98
sauted,94
squashcurry,85
Mushroom,spicy,95
N
Nut(s),11
rice,67
yogurt,99
Nutcream,34
Nutbites,cauliflower,106
O
Oil,11
Okra
pachadi,78
sauted,90
sweet/sourcurry,78
wholesauted,91
Orangejuice,25
P
Paneer,20
Papaya
milk,27
pleasure,98
Parathas
SeealsoChapatis
cheese,62
potato,60
lentil,61
radish,61
Peanut
butter,35
loaf,57
Peapulau,65
Pepperminttea,30
Pickle,mango,53
Pie,fruitnut,102
Pineapple
chutney,52
rice,70
soup,48
Plainchapatis,59
Plainrice,63
Potato(s)
curry,79
andpeacurry,84
paratha,60
saut(whole),92
soup,46
surprise,82
yogurt,93
Pudding(s)
moongdal,98
rice,97
Pumpkinpachadi,77
Pulau.SeeRicedishes.
R
Radishparathas,61
Raisinballs,101
Raita
beetroot,36
cucumber,35
tomato,36
Redpintobeancurry,87
Rice,9
Ricedalpancakes(dosas),109
Ricedishes
Balkanrice,72
brownricedelight,97
cheesepulau,64
Chinesefriedrice,69
coconutrice,69
fruitpulau,68
greenpulau,65
Indonesianrice,71
Italianrisotto,69
lemonrice,68
mangorice,67
nutrice,67
peapulau,65
pineapplerice,70
plainrice,63
SouthIndianmasalarice,66
Spanishrice,70,71
sweetcornrice,67
tomatorice,65
vegetablepulau,64
Ricenutloaf,58
Ricepudding,97
Rosetea,31
S
Saffrontea,31
Salt,12
Salad(s),35
beetrootraita,36
beetroot,40
carrotcheese,38
cucumberboat,39
cucumberraita,35
fruitnut,38
fruit,38

Page131

green,39
mixed,39,40
mixedvegetable,37
sprout,39
tomatobites,40
tomatoraita,36
Saladdressings,41
banana,42
carrot,43
cheese,42
Chinese,43
citrus,42
lemon,42
orange,42
Sambarcurry,73
Sauces,41
mayonnaise,41
tomato,41
Savorydoughnuts,103
Savory(bread)loaf,58
Sesamemilk,33
Semolinasavory,109
Shakes,24
banana,26
mango,27
mixedfruit,26
Soup(s),43
ashgourd,48
beetroot,49
carrot,48
cauliflower,45
chickpeabroth,49
lentil,44
lentilbeetroot,46
mixedvegetable,47
pineapple,48
potato,46
soyabean,50
spicytomato,46
spinach,44
tomato,45
SouthIndianmasalarice,66
Soyabean
milk,33
soup,50
Spanishrice,70,71
Spinach,spicysaut,90
Specialdishes,103
cauliflowerfritters,106
cauliflowernutbites,106
eggplantdelight,104
enchiladas,108
Indianpizza,111
lentilburgers,105
masaladosas,110
ricedalpancakes(dosas),109
savorydoughnuts,103
semolinasavory,109
spicydalpancakes,112
vegetableomlette,104
vegetariantostadas,107
Spices,13
Spicy
carrots,93
chickpeas,87
dalpancakes,112
mushrooms,95
pumpkin,94
spinachsaut,90
tomatospread,51
tomatosoup,46
Spinach
paneercurry,84
saut,90
soup,44
Spread,spicytomato,51
Sprout(s)
howto,22
lentil,88
salad,39
Stimulants,13
Stuffeddates,101
Stuffedeggplant,92
Sugar,12
Sweets/Desserts,96
almondballs,101
brownricedelight,97
carrotdessert,96
coconutcandy,100
coconutjelly,99
coconutmilkfudge,100
driedfruitcoconutballs,102
driedfruitjelly,100
fruitcream,97
fruitfrolic,97
fruitnutpie,102
moongdalpudding,98
nutyogurt,99
papayapleasure,98
raisinballs,101
ricepudding,97
stuffeddates,101
yogurtcream,102
yogurtjelly,99
Sweetcornrice,67
Sweet/sourokracurry,78
T
Tea(s),28
aniseed,29
clove,29
dandelion,30
gingermint,29
herbal,28
holybasil,29

Page132

limeflower,30
mint,30
peppermint,30
rose,31
saffron,31
Tonic,ginger,32
Tomato(s)
bites,40
chutney,50
juice,24
raita,36
rice,65
sauce,41
soup,45
spicysoup,46
spicyspread,51
Tostadas,vegetarian,107
V
Vanamalispecialdishes,SeeSpecialdishes,103
Vegetable(s),10
bread,57
chickpeacurry,76
juice,24
loaf,57
omlette,104
pulau,64
spicycurry,82
Vegetariantostadas,107
Vinegar,12
W
Water,13
Wholewheatbread,55
Wokedvegetables,88
cabbagesaut,89
carrots,spicy,93
Chineseeggplant,95
Frenchbeanssaut,89
mashedeggplant,91
moongdalsaut,94
mushroom,spicy,95
okrasaut,90
okra(whole)saut,91
potato(whole)saut,92
potatoyogurt,93
pumpkin,spicy,94
spinach,saut,90
spinach,spicysaut,90
sproutedlentils,88
stuffedeggplants,92
Y
Yogurt,18
cream,102
curry,75
jelly,99
nut,99