a taste of isha

A Taste of Isha RECIPES FOR THE PRANIC LIFESTYLE

Table of Contents Introduction I. Cooked Vegetables 7 Cabbage Sabji, Sweet Basil Carrots, Cauliflower Masala, Chickpeas and Tomatoes, Cauliflower Stir Fry, Cooked Greens, Potato Masala, Vegetable Rice and Ginger, Vegetable Biryani, Vegetable Makhanwala, Vegetable Rice, Roasted Acorn or Butternut Squash Salad

II. Drinks 13 Apple, Fennel, and Beet Juice, Breakfast Fruit Shake, Breakfast Smoothie, Fruit and Nut Smoothie, Hot Lemon or Lime and Honey, Ginger Lemon Tea, Minty Watermelon Juice, Pineapple Coconut Smoothie, Mulled Cider, Sukku Coffee and Jaggery

III. Grains, Cereals & Proteins

17

Black Bean and Mango Salad, Brown Basmati Rice Salad, Dhal Rice, Split Green Gram with Vegetable, Lemon Poha, Lemon Rice, Sweet Poha, Vegetable Upma, Wild Rice Fruit Salad, Peas Pilaf, Banana Nut Porridge, Apple Porridge, Banana Coconut Porridge, Banana Date Porridge, Fruity Nut Porridge, Rice Porridge

IV. Relishes, Dressings & Spices

23

Apple Relish, Coriander Chutney, Date & Raisin Relish, Honey Mustard Dressing, Citrus Dressing, Honey Lemon Dressing, No Garlic Pesto, Olive Cilantro Spread, Basil Tomato Dressing, Lemon & Olive Oil Dressing, Sesame Dressing, Sweet Orange Dressing, Chaat Masala, Garam Masala, Masala Seasoning, Isha Seasonings 1, Isha Seasonings 2

V. Soups 29 Carrot Curry Soup, Cream of Asparagus Soup, Dhal with Spinach Soup, Fresh Beet Soup, Ginger Vegetable Lentil Soup, Hearty Lentil Stew, Lentil Soup, Green Gram Soup, Red Lentil Soup, Tomato Soup, Vegetable Broth, Cream of Carrot Soup

VI. Salads & Sprouts 35 Beet and Apple Salad, Broccoli Salad, Cabbage Salad, Cucumber and Apple Salad, Carrot Apple Crunch Salad, Cucumber and Coconut Salad, Tropical Carrot Salad, Cucumber Ginger Salad, Easy Apple Salad, Green Poha Salad, Mango Fruit Salad, Spinach Salad, Red Beet Root Salad, Spinach and Beet Root Salad, Spinach Fruit Salad, Spinach Delight, Tomato and Cucumber Salad, Spiced Summer Fruit Salad, Tahini Salad, Tropical Carrot Salad, Carrot and Green Gram Salad, Green Gram and Tomato Salad, Sprouts and Spinach Salad, Sprouts and Poha Salad, Sprouted Lentil Salad, Sweet Green Gram

VII. Treats & Snacks 43 Date Nut Balls, Ginger Hummus, Roasted Nuts, Soaked Nuts, Spicy Roasted Cashews

a taste of isha recipes for the pranic lifestyle

Table of Contents

3

6

Cooked Vegetables

recipes for the pranic lifestyle a taste of isha

Cooked Vegetables


Cooked Vegetables

7

Vegetable Biryani 1½ c long grain white Basmati or brown rice 3-4 Tbsp olive oil 1 tsp cumin seeds 2-3 tomatoes, chopped 1 inch piece of ginger, peeled and chopped half bunch fresh cilantro, washed, de-stemmed, and chopped salt to taste ¾ tsp turmeric powder ½ tsp garam masala powder 1 c fresh mixed vegetables (bell peppers, zucchini, green beans), chopped OPTIONAL ½ tsp coriander powder ½ tsp biryani masala powder ½ tsp cinnamon powder ¼ tsp cumin powder 2 Tbsp coconut milk handful cashews Soak rice in water for 15 minutes then rinse three times and cook according to directions. Heat oil to medium high heat then add cumin seeds until they pop and start to darken. Add tomatoes and cook on medium heat for 2-3 minutes. Add ginger and all but 2 Tbsp cilantro. When the mixture becomes pulpy, add salt to taste and turmeric powder. Stir well then add garam masala powder and any of the optional spices listed. If desired, add coconut milk after adding the spices. Add mixed vegetables and cook for 10-15 minutes on low to medium heat, stirring occasionally.

Vegetable Makhanwala 1-2 Tbsp olive oil 1 tsp ginger, chopped 1 large tomato, chopped ½ Tbsp cumin powder 1 c coconut milk 1 whole cinnamon stick 2 bay leaves 5 whole cloves 5 whole green cardamom pods 1 Tbsp coriander powder 1 tsp turmeric powder ½ Tbsp paprika powder 1 Tbsp garam masala 4 c fresh vegetables (zucchini, cauliflower, carrots, etc.), chopped few sprigs fresh cilantro, chopped Heat oil to medium high heat then add ginger, chopped tomato, cumin, and coconut milk to form the base. Add the whole and powdered spices and stir continuously. Add vegetables and simmer for 8-10 minutes. Before serving remove bay leaves, cardamom pods, and cinnamon stick. Serve over cooked rice. Garnish with chopped cilantro. (When making rice, add 3-4 cardamom pods and cloves to boiling water for added flavor.) Yields 4 servings.

When vegetables are tender, add the cooked rice in small portions mixing gently to desired proportion of rice and vegetables. Garnish with cilantro and cashews. Yields 4-6 servings.

10

Cooked Vegetables


Roasted Acorn or Butternut Squash Salad Vegetable Rice 2 c Basmati rice 2 Tbsp olive oil 1 tsp cumin seeds ½ tsp whole black pepper 1 dry bay leaf ½ tsp ground cloves salt to taste 2 medium potatoes, peeled and cubed 1 c green peas ½ c carrots, diced ½ c corn ¼ c cashews (optional) Soak rice in water for 15 minutes then rinse three times and cook according to directions.

1 (2-lb) acorn or butternut squash, seeded, peeled and cut in 1” chunks 4 c spinach and/or arugula MARINADE 4 Tbsp olive oil 1 Tbsp fresh thyme (3-4 sprigs or ½ tsp dried thyme) 1 Tbsp fresh rosemary needles, chopped ¼ tsp salt and pepper or to taste DRESSING ½ tsp dried mustard powder 2 Tbsp lemon juice 2 Tbsp water 2 Tbsp olive oil ¼ tsp salt and pepper or to taste Preheat oven to 400oF. Marinade squash for 10 minutes then transfer to baking sheet arranged in single layer. Roast 35-40 minutes, turning mixture once halfway, until squash is tender and golden brown around the edges, about 35-40 minutes. Blend dressing ingredients in advance then toss with salad greens and top with roasted squash. Yields 4 servings.

Heat oil over medium high heat then add cumin seeds, black pepper, bay leaf, cloves, and salt. Once the spices begin to pop, add potatoes and vegetables and cook for 5-6 minutes. Mix in the cooked rice and continue cooking for 5 minutes. Remove bay leaf before serving. Add cashews if desired. Yields 4-6 servings.


Cooked Vegetables

11

16

Grains, Cereals & Proteins





17

Peas Pilaf Vegetable Upma 3 Tbsp olive oil 1 tsp channa dhal (or other lentil, such as red or brown lentils) 1 tsp mustard seeds 2 carrots, chopped 2-3 c tomatoes, chopped 1½ c water salt to taste 2 stalks fresh curry leaves, chop leaves only 1 c cream of wheat ¼ bunch fresh cilantro, chopped Heat oil to medium high heat then add channa dhal and mustard seeds until they pop. Reduce heat to medium, add vegetables and cook 6 minutes stirring occasionally. Add water, salt, and curry leaves, bring water to a boil. Slowly stir in cream of wheat , and cook for 8 minutes, stirring occasionally. Garnish with cilantro. Yields 4-6 servings.

Wild Rice Fruit Salad 1 c cooked long grain rice 1 c cooked wild rice 1 c golden raisins or other dried fruit ½ c raw almond slivers DRESSING ¼ c olive oil ¼ c lemon juice salt to taste 1 tsp fresh ginger, grated Prepare rice, cool to room temperature and stir in raisins. Blend dressing and toss lightly with rice mixture, garnish with almond slivers. Chill until served. Yields 4 servings.

20


1 c uncooked rice 2 Tbsp butter or olive oil ¼ c raw cashews ½ tsp cumin seeds 2 pods cardamom 1 inch piece of cinnamon stick 2 cloves 6 whole black peppercorns 2 bay leaves ¼ c raisins ½ c peas salt to taste 2 c water Soak rice in water for 15 minutes then rinse three times and set aside. Heat butter or olive oil over low heat then add cashews stirring frequently until they turn golden brown, remove cashews, raise heat to medium adding cumin seeds, cardamom, cinnamon, cloves, black pepper, bay leaves and raisins and cook for about 10 seconds then add soaked rice, peas and salt, stir while cooking for about 1 minute. Pour water into the rice mixture and bring to a boil on medium high heat. Reduce heat to low and simmer 10-15 minutes until rice is fluffy. Remove whole spices and garnish with cashews. Yields 4-6 servings.

Banana Nut Porridge 2 bananas 2-3 c soaked raw peanuts or other nuts, such as walnuts or cashews freshly ground cardamom to taste honey to taste water as needed Puree bananas and nuts in 1:2 ratio. Season with cardamom and honey. Add water to desired consistency. Yields 2-4 servings.


Apple Porridge 1-2 cored apples ½ c coconut, grated 1 /3 -½ c water ½ c soaked almonds (peeled) or other nuts 3-5 dates 1-2 Tbsp honey to taste dash of vanilla dash of cinnamon Blend all ingredients well. Add more water if necessary. Can add additional coconut or any crushed nuts as garnish. Yields 1-2 servings.

Fruity Nut Porridge 2 bananas or 2 apples or 1 mango or any combination you like ½ c coconut, grated ½ c soaked raw peanuts ¼ c water honey to taste Puree adding water as needed for desired consistency. Yields 1 serving

Banana Coconut Porridge 5 bananas honey to taste 1½ c grated coconut ½ c roasted peanuts Puree all ingredients. Yields 2-4 servings.

Banana Date Porridge 6 bananas ½ c coconut, grated 3 Tbsp honey ¼ c water ½ c soaked raw peanuts 3-5 dates, pitted and chopped

Rice Porridge 6 c water 2 carrots, diced ½ c green beans, diced 1 c cracked rice 1/3 c soaked raw peanuts salt and pepper to taste Boil water, add carrots and green beans, slowly stir in rice, reduce heat, and cook 5-10 minutes, stirring constantly. Add soaked peanuts then season with salt and pepper. If thickens on sitting, add boiling water and stir well. Yields 4 servings.

Puree, adding water as needed for desired consistency. Yields 2-4 servings.



21

28

Soups


Soups


Soups

29

Soups

Carrot Curry Soup 2 pounds carrots, peeled and cut in ¼ inch slices 2 red bell peppers, diced in large pieces 1 Tbsp olive oil 2 Tbsp curry powder 1 Tbsp fresh ginger, minced 4 c vegetable stock 4 c water white pepper to taste 1 sprig fresh mint leaves, removed from stem Heat oil to medium heat then add carrots and bell pepper and sauté 5 minutes until peppers are tender, add curry and ginger, cover and let simmer for 2 minutes. Meanwhile, heat vegetable stock and water in a soup pot. Add sautéed vegetables. Bring to a boil; reduce heat. Simmer, covered, 40-45 minutes. Cool slightly then puree and return to heat, seasoning with pepper. Garnish individual servings. with mint leaves. Variation: Substitute pumpkin for the carrots and add a little nutmeg and cinnamon. Yields 6-8 servings.

Cream of Asparagus Soup 1½ pounds asparagus, chop stalks and set tips aside 6 Tbsp butter 6 Tbsp arrowroot or corn starch 2 c vegetable broth 2-3 c coconut milk 1 tsp salt black or white pepper to taste Heat butter to medium-high heat, then add chopped asparagus stalks and cook for 8-10 minutes until tender. Sprinkle cooked asparagus mixture with arrowroot or corn starch and continue to stir over low heat for 5-8 minutes. Slowly add broth, stirring frequently until thickened. Cool slightly. Puree mixture then return to low heat adding asparagus tips, milk, salt, and pepper. Heat gently, adding water if needed for desired consistency. Do not boil. Yields 6-8 servings.

Dhal with Spinach ¾ c uncooked green gram 3 c water 4 tsp cooking oil 1 tsp cumin seeds 1 c spinach, chopped 2 tsp amchur powder (dry mango powder) 1 tomato, chopped ½ tsp turmeric powder 2 tsp fresh ginger, grated salt to taste Cook green gram in 3 cups of water for 15 minutes. Heat oil to medium high heat then add cumin seeds and fry for 2 minutes, remove from oil. To oil add spinach, amchur powder, tomato, turmeric powder, ginger, and salt. Sauté over medium heat for five minutes. Add green gram, increase heat to high, and allow mixture to boil for 5 minutes. Serve hot with roti. Yields 4 servings.

30

Soups


Fresh Beet Soup 1 pound beets 1 c (approximately) reserved beet cooking water 1 c coconut milk 1 Tbsp lemon juice salt and pepper to taste 1 tsp fresh dill Scrub beets and place in a medium-sized pot with water and cover. Cook until fork tender and allow to cool in water. Set aside 1 c of the water from the cooked beets. Once the beets have cooled, they are easy to peel. Chop roughly then puree until smooth adding reserved cooking water as needed. Return to low heat for 5 minutes, adding coconut milk, lemon juice, salt, pepper, and dill. May be served at room temperature or chilled. Yields 2-3 servings.

Ginger Vegetable Lentil Soup 10-12 c water (amount needed to cover all the vegetables) 1 pound carrots, sliced ½ bunch celery, chopped 1-2 green bell peppers, chopped 3 vine-ripened tomatoes, chopped 1½ c red lentils, soaked and rinsed (do not use green or brown lentils) 1 bunch fresh cilantro, de-stemmed and chopped 4-5 Tbsp fresh ginger, grated 4 bay leaves 2 tsp dried oregano 2½ tsp dill weed 2 tsp salt ground black pepper to taste

Hearty Lentil Stew 1 large bell pepper, chopped 3 stalks celery, chopped 2 medium carrots, chopped 1 c parsley, chopped 1 Tbsp dried oregano 2 Tbsp olive oil 1 Tbsp curry powder 1 tsp cumin powder 1 tsp ground anise seed 1 tsp black pepper 1 quart water ½ pound dried lentils (optional can be soaked in advance) 2 medium potatoes, cut in chunks 2 whole bay leaves salt to taste Saute peppers, celery, carrots, parsley, and oregano in oil in stew pot for 10 minutes on medium-high. Stir in curry, cumin, anise, black pepper and sauté for an additional 5 minutes. Add 1 quart of water and dried lentils with potatoes and bay leaves. Cover and cook for 45 minutes on medium heat (just under boil). Add salt to taste. Remove bay leaves before serving. Yields 8-10 servings.

Fill a very large stockpot/soup pot with about 10-12 cups water and bring to a boil. Add prepared vegetables, lentils, and seasonings. Allow the soup to boil for a few minutes and then simmer for about 40 minutes until the vegetables are tender but still a little firm and the lentils are cooked. The soup should be very gingery and a little peppery so it has a bit of a bite to it. Adjust the seasonings to taste. Remove bay leaves before serving. Yields 8-10 servings.


Soups

31

a taste of isha

Recommend Documents