Delicious Sattvic food recipes that can be easily made at home

Ruhi Gilder
While it is a known fact that a healthy diet and exercise go hand in hand, on this International Day of Yoga, we’re exploring the ideal diet for those who practice yoga. Based on the philosophy of yoga, there are three types of foods that have varying qualities and health effects: sattvic, rajasic, and tamasic. A sattvic diet positively influences the mind, while a rajasic diet has a lot of sweet foods, often allowing a welling up of emotions in the body, promoting lots of activity. A tamasic diet has a lot of non-vegetarian dishes and spicy food. 
LuxeBook speaks to Neha Ahuja, Kaashi Wellness’s Founder, to decode the secret behind the Sattvic diet. Fresh fruits, vegetables, nuts, are part of the sattvic diet, these foods are all high in pranas, which means life force energy. Some vegetables that have negative pranas, and are to be avoided in a Sattvic diet are aubergine or brinjal, onion and garlic. These influence a lot of thoughts in the mind, so if one who has consumed them is trying to meditate, those meditations will not be as deep or profound as you cannot concentrate for a long time. Also to be avoided is fried food, and an excess of sweets. Ahuja recommends not mixing types of grains, for example multi-grain atta and bread. “The enzymes for bringing down a wheat or barley or jowar are all different, and your system has to work thrice as hard for digesting that multi-grain item.” Another thing to keep in mind is to steer clear from extremes, not consume food that is too salty, too sweet, or too sour.  
The main benefit of this type of diet is good gut health. Due to high fibre content, there is an ease in bowel movements. The food is also not very highly cooked or excessively greasy and salty, it is moderate. As a yogi it helps you go deeper in your meditation practice. People who have been on the diet for a while, their sweat is also odourless. “This is because of gut health, once gut is clean, then there is no smell,” says Ahuja.  
Those who shift to a sattvic diet, experience a huge uptick in energy levels, are more able to resist diseases, their immunity swells up, and there is also more awareness of your emotions. It is also lighter on the digestive system, which means that the energy used by the body to digest a meal, is now available for other work you could do.  
In case one cannot maintain a full-fledged sattvic diet, Ahuja suggests a bi-monthly detox with only high fibre fruits, and liquids, for a great cleanse. Alternatively, she also suggests fasting on just fluids, 1-3 days prior to full moon, on the day of ekadashi, which comes twice a month. According to Ahuja, ekadashi is ideal since body is 78 per cent water, so is the moon and mind. Moon, body, mind everything is connected. “If you fast on that day, natural phenomena also helps you remove toxins from the body.” 
For those who would like to try a sattvic diet in the comfort of home, here are some delicious recipes.  

Neha Ahuja, Founder Kaashi Wellness

Neha Ahuja, Founder Kaashi Wellness

Recipes by Neha Ahuja, Founder, Kaashi Wellness

Grilled Veggie Sandwich
These hearty sandwiches may be assembled ahead of time and are perfect for mid-day meals.
GRILLED VEGGIE SANDWICH
GRILLED VEGGIE SANDWICH
Ingredients: 
– One Ciabatta
– 25 basil leaves
– 10 cashew nuts
– 1 tbsp olive oil
– Salt to taste
– 30 gms broccoli – Large chunks grilled on non-stick pan  
– 30 gms red/yellow/green bell pepper – large chunks grilled on a non-stick pan  
– 2 – 3 Arugula leaves
– Salt to taste
– Pepper
Method:  
– Blend some washed and clean basil leaves, cashews and salt.
– Emulsify with olive oil while blending. Pesto is ready, keep aside.
– Cut ciabatta in half. Spread pesto generously.
– Put washed arugula leaves.
– Arrange grilled vegetables.
– Drizzle some olive oil.
– Add salt and pepper as per taste and serve. 
Benefits:
– Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and provides potassium and fibre.  
– Arugula is a type of cruciferous vegetable. A certain chemical in arugula may help slow the progression of cancer.
– Might also improve muscle oxygenation during exercise.
Wheat Pancakes
These are the BEST tasting, light and fluffy whole wheat pancakes made from scratch – high in fibre. They leave you feeling full and satisfied throughout the day.  
WHEAT PANCAKES
WHEAT PANCAKES
Ingredients:  
– 100 gms wheat flour  
– 200 ml almond milk  
– 5 gms fennel seeds  
– 5 gms black peppercorns  
– 50 gms strawberry puree  
– 2 tablespoon honey  
Method:  
– Add almond milk to wheat flour. 
– Add black pepper corn and fennel seeds. 
– Mix the batter, rest it for 5 minutes.
– In a heated pan pour the batter to form pancake, make sure the flame is low.
– Serve the pancake with honey and strawberry puree. 
Benefits:  
Whole-wheat flour is an excellent source of B-vitamins, except for B1.  
Lentil Dosa (Mung bean dosa) 
It is a crepe-like bread that is similar to dosa. It is made with a batter of green gram (moong dal) but, unlike dosa, it does not contain urad dal. Pesarattu is eaten at breakfast. Lentil Dosa or Adai Dosa, as it is popularly known in certain parts of India, is a non-fermented dosa comprising a blend of lentils, rice and fenugreek seeds. Lentils are considered a powerhouse of nutrition — they are high on proteins, rich in fibre and a good source of minerals and calcium.  
LENTIL DOSA
LENTIL DOSA
Ingredients:  
– 50 gms green moong dal (washed and soaked for 3 hours)  
– 1 tbsp coriander leaves   
For Filling  
– ½ cup shredded vegetables (cabbage, capsicum, spring onion) 
– 1 pinch of hing   
– ½ tsp mustard seeds 
For Chutney
– 50 gms grated coconut  
– 1 tsp curry Leaves  
– 5 gms mustard seeds  
Method:  
– Grind the soaked lentil with salt as per taste. 
– Heat the non-stick pan. 
– Add mustard seeds and Hing till splatters. 
– Add the shredded vegetables add salt to taste. 
– Cover it and cook till tender, keep aside. 
– Heat a non-stick pan. 
– Pour the batter to form the dosa. 
– Add chopped coriander on top, and cook on both sides.
Serve the dosa with the vegetable filling inside with coconut chutney. 
Benefits:
Moong Dal is Packed with protein and low carbs, green gram otherwise known as moong dal is one of the best vegetarian superfoods. An integral part of the Indian diet, it is good and filling. 
Avocado and sun dried tomato sandwich
The sandwiches with avocado and sun-dried tomatoes are light and tasty as an appetiser, the recipe for these sandwiches with avocado cream is also very quick and easy.  
AVOCADO AND SUNDRIED TOMATO SANDWICH
AVOCADO AND SUNDRIED TOMATO SANDWICH
Ingredients: 
– One Ciabatta
– One avocado scooped and sliced
– Half a sun dried tomato- cut in 3 pieces  
– 2-3 rocket leaves, washed and drained in ice water
– 1 tsp extra virgin Olive oil .
Salt and black pepper to taste.
Method:  
– Cut Ciabatta in half.
– Drizzle some olive oil.
– Arrange the arugula leaves.
– Put avocado and sun dried tomatoes.
– Add salt and pepper as per taste and serve. 
Benefits:  
– Avocados are nutrient rich, healthy for the heart, vision. Prevents osteoporosis, cancer, lowers risk of depression and improves digestion. 
– Sun Dried Tomatoes provide vitamins C and K, iron, and lycopene, an antioxidant associated with lower risk of certain cancers. 
Quinoa Upma
Quinoa upma is very delicious, flavorful and packed with protein and nutrients. It is a quick and easy recipe that you can put up for breakfast or lunch or dinner in no time.  
QUINOA UPMA
QUINOA UPMA
Ingredients:  
– ½ tsp chana dal 
– ½ cup quinoa 
– Salt as per taste
– 1 small tomato 
– Fresh coriander twigs
– 1 green chilly 
– 5 curry leaves  
– 1 tbsp green peas 
– 2 tbsp capsicum  
– 1 tbsp olive oil  
Method:  
– Wash and soak quinoa for about 15 to 20 minutes.
– Add salt and boil with water for up to 12 minutes. Drain. Keep aside.
– Add oil to the pan, add mustard seeds, curry leaves, asafoetida and green chilli.  
– Fry for a minute.
– Add chopped vegetables.
– Cover and cook it until tender.
– Add cooked quinoa and salt and chopped tomatoes. Mix well on low flame. Serve hot.
– Garnish with coriander, roasted chana dal, groundnuts, green chilli and curry leaf.  
Benefits:  
Quinoa contains significant amounts of tocopherols (vitamin E) and riboflavin (vitamin B2). Some consider it an oil crop, because of its high omega-6 content. 

Recipe by Mohit Bulchandani, Founder, Seeds of Life, Mumbai

Super Greens Smoothie
It is made with wholesome foods like Spinach, Banana, Dates, Almond milk, Moringa, Flax seeds and topped with Avocado. This bowl turns out to be a great source of iron, calcium, protein, omega providing a good amount of nutrition for a healthy, Sattvic diet.
Super Green Smoothie Bowl_Seeds of Life
Super Green Smoothie Bowl- Seeds of Life
Ingredients:
– 150 grams banana
– 50-60 grams spinach
– 50 ml almond milk
– 15 grams dates
– Moringa, as per taste
– Toppings: Super seeds, Fresh Avocados, Granola as required
– Ice (as required to blend)
Method:
– Put banana, spinach, almond milk, dates and moringa in a food processor/ blender and blend with ice till it is smooth.
– Pour it in serving bowls and relish it fresh with your favourite toppings from super seeds, fresh avocados and granola.
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