ISBN 978-93-81115-94-7
Anupama Shukla, 2014
Cover, Illustrations & Artworks Suhita Mitra
Printing Repro India Pvt Ltd
Published in India, 2014
BODY & SOUL BOOKS
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To Baba ~
the consummate student and teacher
A BOUT THE A UTHOR
Anupama Shukla is a bureaucrat by profession. She grew up in a family that observed many guidelines related to a Sattvik lifestyle, but like most teenagers paid scant attention to them. Growing older, she moved from taking her body (and mind) for granted, to becoming increasingly aware of how what we eat shapes who we are. Her other interests include healing through aromatherapy and Bach Flower Remedies. Anupama can be reached at: anupamadshukla@gmail.com
A BOUT THE I LLUSTRATOR
Suhita Mitra was born in Kohima, Nagaland a region of untouched, natural beauty. Wherever the eye travelled, there were hills, trees, flowers and wildlife. Television was still unknown and all that young children had to amuse them was the enchantment offered by the gardens, the playing fields and bookslots of story books. Such an environment was a natural nursery for the imagination. Suhita joined the National Institute Of Design, Ahmedabad, where the untrammeled imagination fostered by her childhood environment, suddenly found meaningful channels through art appreciation, photography, freehand drawing, animation and typography. With her love of nature, she feels inspired to give back through her work as an illustrator and designer. Suhita can be reached at: suhita.mitra@gmail.com
C ONTENTS
Sweet Semolina Porridge
Beaten Rice Flakes with Green Peas
Dry Temepred Yellow Mung Beans
Savoury Semolina Crumble
Savoury Broken Wheat Crumble
Gram Flour & Bottle Gourd Crpes
Steamed Savory Rice Cakes
Rice-Lentil Crpes with Fermented Batter
Rice-Lentil Pancakes with Fermented Batter
Rice-Lentil Pancakes with Fresh Batter
Raw Mango Refresher
Spicy Almond & Poppy Seed Drink
Sweet Yoghurt Cooler
Spicy Yoghurt Beverage
Fresh Ginger Tea with Milk
Sweet & Sour Refresher
Mixed Lentil Broth
Peppercorn Broth
Mung Beans Soup
Mung Beans & Pomegranate Salad
Corn & Bell Pepper Salad
Spicy Black Chickpea Salad
Indian Cottage Cheese Fritters
Spinach Fritters
Tangy Puffed-Rice Snack
Split Legume Salad
Chickpea Salad with Spices
Bottle Gourd
Stir Fried Beans
Mixed Vegetables in Coconut
Stir Fried Greens Gravy
Indian Cottage Cheese in Spinach Gravy
Stir Fried Radish Greens
Split Mung Beans with Spinach
Split Bengal Gram with Bottle Gourd
Spicy Split Black Gram
Mixed Lentils
Lentils with Tamarind & Vegetables
Lemon Rice
Brinjal Rice
Tamarind Rice
Curd Rice
Rice with Cauliflower, Potato & Peas
Rice & Yellow Mung Beans Porridge with Black Peppercorns & Curry Leaves
Rice & Split Green Mung Beans Porridge
Rice & Pigeon Peas Porridge
Rice, Pigeon Peas, Vegetables & Tamarind Porridge
Plain Puffed Indian Bread
Plain Shallow-Fried Flat Bread
Stuffed Shallow-Fried Flat Bread
Pearl Millet Flour Bread
Finger Millet Flour Bread
Rice Flour Bread
Sorghum Flour Bread
Wheat Flour Puffed Fried Bread
Hot Semolina Dessert
Fruit & Saffron Yoghurt
Vermicelli Pudding
Slow-Cooked Thick Milk Pudding
Sesame-Jaggery Thins
Wheat Flour Fritters
Rice & Yellow Mung Dessert
Sago Pearl Stirfry
Indian Wild Rice
Buckwheat Flour Fritters
Simple Potato Curry
Spicy Yoghurt with Grated Bottle Gourd
Buckwheat Flour Puffed Fried Bread
Wheat Flour Roasted in Clarified Butter with Chopped Fruit
Sago Pearl Fritters
Water Chestnut Flour Pudding
Six Tastes Chutney
Coconut Chutney
Coriander Chutney
Tamarind Chutney
I NTRODUCTION
Overhauling our cooking and eating patterns is not an easy task. After all, our palate has long ruled us and like anyone used to power, is reluctant to relinquish control. Keeping this in view, the recipes presented here are relatively easy to prepare, tasty and nourishing. As you make these dishes, you will find the particular combinations and proportions of seasonings, spices and herbs that suit you individually. The important fact to remember is that anything in excess is harmful and even sattvik food consumed unwisely will have a tamasik effect. Moderation is therefore crucial.
When the craving for less preferable food options strikes (such as fried foods) and it will opt for homemade snacks, made with love, offered to the Divine and consumed fresh. More importantly, live in the present and do not wallow in guilt about having eaten something that was not in accordance with these principles. Instead of thinking of what you should not have eaten, engage actively in preparing food that you know is good for you. With time, the desire for food that does not suit you will certainly wane, provided you make simple, fresh and balanced dishes the basic framework for your daily diet. Our bodies are always speaking to us its just that we do not often stop to listen. So it is time to let a rewarding dialogue begin.