1. isbn 979-8-88572-826-3

Content: THE SPH NITHYANANDA PARAMASHIVAM

Content: KAILASA'S

Content: SATTVIC COOKING

Content: KAILASA's Sattvic Cooking

Content: Published by KAILASA's Nithyananda Hindu University | Copyright © 2021

Content: Reprint: 2021

Content: Ebook ISBN: 979-8-88572-826-3

Content: Nithyananda Hindu University

Content: 9720 Central Avenue, Montclair, CA 91763 USA

Content: www.nithyanandahinduuniversity.org

Content: All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher.

Content: Nothing written, explained, shared or promoted in this publication should be considered or construed as medical advice or a substitute for medical care. Any instructions, teachings and suggestions contained in this publication are purely in a spiritual capacity and not intended to be any sort of guarantee or definitive statement about one's health or one's past, present, or future.

Content: This book is not a platform, guide or instruction for learning or practicing any meditation, siddhi, process, āsana, kriya, diet, or other technique that is described or pictured in this book. Any such technique included in this book is for illustrative and informative purposes only and should be practiced only under the guidance of a trained teacher Acharya, ordained by The SPH Nithyananda Paramashivam.

Content: Copyright © 2021 Sri Nithyananda Paramashivam. All Rights Reserved.

Content: ~ Sattvic Cooking ~

Content: Copyright 2008 Monica Pal.

Content: First Edition May 2008

Content: All rights reserved. No part of this book may be reproduced by any mechanical, photographic or electronic process, or in the form of a phonographic recording; nor may it be stored in a retrieval system, transmitted, or otherwise be copied for public or private use without permission in writing from Monica Pal. In the event that you use any of the information in this book for yourself, the author and the publisher assume no responsibility for your actions.

Content: All proceeds from the sales of this book will be donated to the Bay Area Nithyananda Center.

Content: © 2008 Monica Pal Version 0.7 ii

Content: ~ Sattvic Cooking ~

Content:

1. *** INTRODUCTION *** ...................................................... 1

Content: 2. *** INGREDIENTS *** ...................................................... 2

Content: 3. *** RICE DISHES *** ...................................................... 4

Content: 3.1 BLACK EYED BEANS RICE ...................................................... 5

Content: 3.2 CABBAGE RICE ............................................................... 6

Content: 3.3 CORIANDER & MINT RICE....................................................... 7

Content: 3.4 CORN RICE ................................................................. 8

Content: 3.5 EGGPLANT RICE ............................................................... 9

Content: 3.6 KHICHADI..................................................................... 10

Content: 3.7 MANGO RICE ................................................................ 11

Content: 3.8 PEAS RICE .................................................................. 12

Content: 3.9 RICE STICKS................................................................. 13

Content: 3.10 SHAHI SAFFRON RICE ........................................................ 14

Content: 3.11 SPICY TOMATO RICE........................................................... 15

Content: 3.12 TAMARIND RICE ............................................................... 16

Content: 3.13 VEN PONGAL RICE ............................................................. 17

Content: 3.14 YOGURT RICE................................................................. 18

Content: 4. *** DALS & RASAMS ****....................................................... 19

Content: 4.1 BLACK EYED PEAS (Alsandhalu) RASAM ........................................ 20

Content: 4.2 CHANNA DAL ................................................................ 21

Content: 4.3 DAL & TOMATO RASAM.......................................................... 22

Content: 4.4 KADDU KA DALCHA.............................................................. 23

Content: 4.5 MASOOR DAL ................................................................ 24

Content: 4.6 METHI MOONG DAL ............................................................. 25

Content: 4.7 OKRA & TOMATO SAMBAR ........................................................ 26

Content: 4.8 RAW MANGO DAL (Mamidikaya Pappu)........................................... 27

Content: 4.9 SPINACH DAL ................................................................ 28

Content: 4.10 SPINACH & DILL DAL ........................................................... 29

Content: 5. VEGETABLE DISHES ....................................................... 30

Content: 5.1 BANANA FLOWER CURRY (Arati Puvvu Kura) ...................................... 31

Content: 5.2 BELL PEPPER & TOFU CURRY ...................................................... 32

Content: 5.3 CABBAGE & GARBANZO BEANS .................................................... 33

Content: 5.4 CHANNA MASALA................................................................ 34

Content: 5.5 DRY GREEN BEANS............................................................... 35

Content: 5.6 MASALA CAPSICUM ............................................................... 36

Content: 5.7 MASALA POTATO (Aloo Gol Matol)................................................ 37

Content: 5.8 MASALA SNAKE GOURD (Pudalangai)............................................... 38

Content: 5.9 OKRA IN YOGURT SAUCE (Dahi Bhendi) ............................................. 39

Content: 5.10 POTATO & SPINACH CURRY (Aloo Methi Palak)..................................... 40

Content: 5.11 SPICY ACHARI ALOO.............................................................. 41

Content: 5.12 STUFFED EGGPLANTS .............................................................. 42

Content: 5.13 STUFFED KARELA ................................................................ 43

Content: 6. *** RAITAS *** ................................................................ 44

Content: 6.1 BOONDI RAITA................................................................... 45

Content: 6.2 BEETS RAITA ................................................................... 46

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Content: 6.3 CUCUMBER RAITA.................................................... 47

Content: 6.4 RADISH RAITA ....................................................... 48

Content: 6.5 SPINACH RAITA ...................................................... 49

Content: 7. *** SALADS *** ....................................................... 50

Content: 7.1 BLACK EYED PEAS SALAD (Alasanda Guggulu)....................... 51

Content: 7.2 CAPSICUM SALAD..................................................... 52

Content: 7.3 MOONG DAL SALAD (Vadappu) ......................................... 53

Content: 7.4 PINEAPPLE & COCONUT SALAD........................................... 54

Content: 7.5 RADISH SALAD (Kosambari) ............................................ 55

Content: 7.6 SPICY FRUIT CHAAT ................................................... 56

Content: 7.7 SPROUTED MASOOR DAL & PEANUTS SALAD ............................... 57

Content: 8. *** DESSERTS *** ...................................................... 58

Content: 8.1 RAVA (Sooji) CAKE ..................................................... 59

Content: 8.2 BARFI - BESAN BARFI................................................... 60

Content: 8.3 BARFI - CASHEW........................................................ 61

Content: 8.4 BARFI - COCONUT ....................................................... 62

Content: 8.5 HALWA - BUTTERNUT SQUASH............................................. 63

Content: 8.6 HALWA - CARROT ........................................................ 64

Content: 8.7 KHEER - ALMOND & CARROT ............................................... 65

Content: 8.8 KHEER - DATES (Kajura Payasam) ......................................... 66

Content: 8.9 KHEER - MOONG DAL..................................................... 67

Content: 8.10 KHEER - POHA COCONUT .................................................. 68

Content: 8.11 KHEER - TAPIOCA......................................................... 69

Content: 8.12 KHEER - VERMICELLI...................................................... 70

Content: 8.13 LADDU- BESAN ........................................................... 71

Content: 8.14 LADDU- RAVA............................................................. 72

Content: 8.15 PAK - COCONUT MYSORE ................................................... 73

Content: 8.16 PAK - MYSORE............................................................. 73

Content: 8.17 DOUBLE KE MEETA ....................................................... 74

Content: 8.18 CASHEW & PISTA ROLLS .................................................... 75

Content: 9. *** SNACKS *** ......................................................... 76

Content: 9.1 CHATPATTA CORN.......................................................... 77

Content: 9.2 CHANNA SUNDAL ........................................................... 78

Content: 9.3 PUFFED RICE HOT MIXTURE ................................................. 79

Content: 9.4 SPROUTED MOONG CHAT .................................................... 80

Content: 9.5 VADA - DAHI VADA ........................................................ 81

Content: 9.6 VADA - MASALA VADA ...................................................... 82

Content: 9.7 VADA - BASIC MEDHU VADA.................................................. 83

Content: 9.8 VADA - SPICY MEDHU VADA .................................................. 84

Content: 10. *** CHUTNEYS *** ....................................................... 85

Content: 10.1 AMLA MURABBA (Gooseberry Spread)........................................ 86

Content: 10.2 BERAKAYA THOKKU (Ridge Gourd Skin) PACHADI ............................. 87

Content: 10.3 COCONUT CHUTNEY (for Ven Pongal)......................................... 88

Content: 10.4 COCONUT CHUTNEY (for Idlis, Dosas)........................................ 89

Content: 10.5 GINGER CHUTNEY (Allam Pachadi)............................................ 90

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Content: 10.6 MANGO CARROT CHUTNEY ....................................................... 91

Content: 10.7 PEANUT CHUTNEY............................................................... 92

Content: 10.8 TOMATO GINGER CHUTNEY .................................................... 93

Content: 10.9 TINDORA CHUTNEY (Dondakaya Pachadi, Indian Ivy Gourd)................ 94

Content: 10.10 RED SORREL CHUTNEY (Gongura Pachadi)...................................... 95

Content: 10.11 IDLY KARAM PODI............................................................... 96

Content: 11. *** DRINKS *** .................................................................... 97

Content: 11.1 SWEET LASSI....................................................................... 98

Content: 11.2 PACHAK LASSI....................................................................... 98

Content: 11.3 MANGO LASSI ....................................................................... 98

Content: 11.4 GINGER CHAI........................................................................ 99

Content: 11.5 MASALA CHAI........................................................................ 99

Content: 11.6 ROSE DRINK (Gulab Sharbat) ...................................................... 100

Content: 11.7 RAW MANGO DRINK (Aam Paana) .................................................. 100

Content: 11.8 PANAKAM .......................................................................... 101

Content: 12. *** SOUPS **** .................................................................... 102

Content: 12.1 CAULIFLOWER SOUP (Phul Gobi Shorba) ........................................ 103

Content: 12.2 CELERY, TOMATO & CARROT SOUP ............................................... 104

Content: 12.3 LENTIL APRICOT SOUP ........................................................... 105

Content: 12.4 TOMATO SOUP ...................................................................... 106

Content: 12.5 TOOR DAL SHORVA................................................................ 107

Content: 13. *** PASTAS *** .................................................................... 108

Content: 13.1 PASTA IN WHITE BEAN SAUCE...................................................... 109

Content: 13.2 TOFU ASPARAGUS PASTA........................................................... 110

Content: v

Content: (C) 2008 Monica Pal

Content: Version 0.7

Content: ~ Sattvic Cooking ~

Content:

1. *** INTRODUCTION ***

Content: This book is a compilation of Sattvic recipes lovingly contributed by members of the Bay Area Nithyananda Vedic Temple. The recipes are based on dishes cooked by volunteers and served free, in the Anna Mandir, to devotees and visitors to the temple.

Content: Sattvic comes from the sanskrit word "sat" which means true or pure.

Content: Sattvic food is clean, fresh and wholesome food that promotes physical health and emotional well being. A sattvic diet keeps the mind clear and calm, improves the quality of meditation and helps us progress on our spiritual path.

Content: Sattvic food is rich in prana, the life force in all living things. Sattvic food includes clean water, fresh, organic fruits, vegetables, beans, nuts, grains, honey, milk and milk products - prepared in clean kitchens and good spirits, with love and awareness. Just like what we eat affects our bodies, our minds and our emotions, our thoughts and emotions in turn affect the food we cook and the food we eat.

Content: Sattvic foods are easily digested and meals should be eaten slowly, in moderate portions, leaving us feeling calm and alert, not tired, lethargic or irate.

Content: Foods that are not sattvic include meats, poultry, fish, eggs, alcohol, tobacco, drugs, stimulants like coffee and tea, fermented foods like vinegars, onions, garlic, mushrooms and green chillies. Also not sattvic are canned, frozen, processed and stale foods as well as fresh foods grown using pesticides, herbicides, chemical fertilizers, foods produced with hormones and irradiation and processed foods with chemical dyes and additives.

Content: As Paramahamsa Sri Nithyananda explains in his book "Open the door...let the breeze in", sattvic food "creates the perfect conditions for the brain to start producing alpha waves, which help in meditation." But swami-ji also says "don't force vegetarianism on yourself, even if you are going to take up meditation...When your body is ready, it will drop the habit on its own."

Content: © 2008 Monica Pal Version 0.7 1

Content: ~ Sattvic Cooking ~

Content: 2. *** INGREDIENTS ***

Content: Many of the recipes in this book include frying spices and seasonings.

Content: Typically, oil is heated on medium and then spices and seasonings added

Content: in a specific order:

Content: The first ingredients fried are typically whole spices like cinnamon

Content: sticks, cloves and cardamom seeds.

Content: The next ingredients added are seeds, for example mustard seeds

Content: and cumin seeds. These seeds are fried until they begin to splutter

Content: or make intermittent popping sounds.

Content: Next come dals like urad dal and channa dal that are fried to a

Content: golden brown color.

Content: Then come bay leaves, curry leaves and dry red chillies.

Content: These are followed by fresh ingredients like tomatoes.

Content: And last to be added are powdered spices like asafetida, turmeric,

Content: cumin, coriander and red chilli powders.

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Content: ~ Sattvic Cooking ~

Content: The table below lists commonly used spices and seasonings along with their alternative names and notes.

Content: Asafetida powder

Content: Hing powder, helps with digestion

Content: Bay leaves

Content: Whole, fried with seasonings.

Content: Black pepper

Content: Whole corns or powdered.

Content: Cardamom pods

Content: Elaichi. Whole seeds or powdered.

Content: Channa dal

Content: Yellow gram dal.

Content: Cilantro

Content: Coriander. Fresh leaves often used as garnish.

Content: Cinnamon

Content: Sticks or powdered.

Content: Cloves

Content: Whole or powdered.

Content: Coriander

Content: Dhaniya. Seeds or powdered. Cilantro leaves often used as garnish.

Content: Curry leaves

Content: Fresh or dried.

Content: Cumin

Content: Jeera. Regular Jeera has a dark brown color, Kala Jeera is black and Shahi Jeera is smaller than the other varieties. Unless specified, cumin in our recipes calls for Jeera seeds or powder.

Content: Coconut

Content: Dry or fresh grated

Content: Fenugreek

Content: Methi. Fresh, seeds or powdered.

Content: Fennel Seeds

Content: Saunf. Good for digestion.

Content: Ghee

Content: Clarified butter.

Content: Ginger root

Content: Often grated.

Content: Jaggery

Content: Gur. Pure, unrefined sugar cane sugar

Content: Mint leaves

Content: Typically used fresh.

Content: Mustard seeds

Content: Whole seeds fried in seasonings. Also used powdered.

Content: Nigella seeds

Content: Sometimes incorrectly called onion seeds.

Content: Poppy seeds

Content: Khus-khus.

Content: Red Chillies

Content: Dry whole, crushed or powdered.

Content: Sesame seeds

Content: Saffron

Content: Gives distinct aroma and yellow color to deserts.

Content: Tamarind

Content: Typically soaked and then squeezed to extract juice.

Content: Turmeric powder

Content: Urad dal

Content: Split white lentils are used for seasonings. From splitting whole black gram, black lentils.

Content: This table lists beans and legumes commonly used in the recipes:

Content: Black eyed peas or beans

Content: Chavli.

Content: Black Chickpeas

Content: Black channa, Kala channa, Bengal gram - more brown in color than black.

Content: Channa dal

Content: Yellow gram. See table above

Content: Garbanzo beans

Content: Chickpeas

Content: Masoor dal

Content: Red Lentils

Content: Moong dal

Content: Yellow Split Moong beans

Content: Toor dal

Content: Split Yellow Lentils

Content: Urad dal

Content: Split White Lentils. See table above

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Content: ~ Sattvic Cooking ~

Content: 3. *** RICE DISHES ***

Content: © 2008 Monica Pal

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Content: ~ Sattvic Cooking ~

Content: 3.1 BLACK EYED BEANS RICE

Content: INGREDIENTS

Content: Seasoning:

Content: 2 tsp Butter

Content: 1 tsp Mustard seeds

Content: 1 tsp Shahi jeera

Content: 1 inch Cinnamon stick

Content: 3-4 Cloves

Content: 1 Bay leaf

Content: 3-4 Black pepper corns

Content: 1 tbsp Peanuts

Content: 1 tsp Cumin powder

Content: 1 cup Black eyed peas

Content: 2 cups Basmati rice, uncooked

Content: 1/2 cup Mint, finely chopped

Content: 1 tsp Salt to taste

Content: 1 tsp Cilantro, chopped

Content: DIRECTIONS

Content:

1. Heat oil and fry seasonings until they splutter.

Content: 2) Add black eye beans, rice, mint, salt and fry for 2 minutes.

Content: 3) Add 4 cups water and cook till rice is soft.

Content: 4) Garnish with cilantro

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Content: ~ Sattvic Cooking ~

Content: 3.2 CABBAGE RICE

Content: INGREDIENTS

Content: 1 cup Basmati Rice, uncooked

Content: Seasonings:

Content: 2 tbsp Oil

Content: 1 tsp Mustard seeds

Content: 1 tsp Cumin seeds

Content: 1 tsp Coriander seeds

Content: 1 tbsp Urad dal

Content: 1 tbsp Channa dal

Content: 3 Dry Red Chillies

Content: 2 tbsp Peanuts

Content: 1 pinch Asafetida powder

Content: ½ cup Cabbage, grated

Content: 1 pinch Turmeric powder

Content: 1 tbsp Lemon juice

Content: 1 pinch Salt to taste

Content: 1 tsp Cilantro, finely chopped

Content: DIRECTIONS

Content: 5) Cook rice such that each grain of rice is separate and let it cool.

Content: 6) Heat oil and fry the seasonings until they splutter.

Content: 7) Add cabbage and fry it for 2 minutes

Content: 8) Add lemon juice, turmeric and salt.

Content: 9) Add it to the rice and mix well.

Content: 10) Garnish with cilantro

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Content: ~ Sattvic Cooking ~

Content: 3.3 CORIANDER & MINT RICE

Content: INGREDIENTS

Content: 1 cup Basmati rice

Content: Grind Masala:

Content: ¼ cup Cilantro

Content: ¼ cup Mint Leaves

Content: ½ inch Ginger

Content: 4 Red Chillies

Content: Seasonings:

Content: 2 ½ tbsp Oil

Content: 2 Cloves

Content: 1 inch Cinnamon stick

Content: 2 Cardamom

Content: 1 Bay leaf

Content: 6 tbsp Mixed vegetables - Carrots, beans, peas

Content: 1 pinch Salt to taste

Content: DIRECTIONS

Content:

1. Wash rice and drain.

Content: 2) Grind masala ingredients.

Content: 3) Heat oil and fry seasonings.

Content: 4) Add masala and fry on a medium flame until the aroma comes.

Content: 5) Add rice and fry for two minutes.

Content: 6) Add mixed vegetables and salt.

Content: 7) Add 2 cups water and cook in rice cooker.

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Content: ~ Sattvic Cooking ~

Content: 3.4 CORN RICE

Content: INGREDIENTS

Content: 1cup Basmati Rice, uncooked

Content: 1 tbsp Kala Jeera

Content: 1/2 tbsp Shahi Jeera

Content: 1 tsp Jeera

Content: 3-4 Red chilies

Content: 1 1/2cup Corn (frozen, yellow)

Content: 2-3 Bay leaves

Content: 1/2 tsp Turmeric powder

Content: 1 pinch Salt to taste

Content: handful Cilantro, chopped for garnish

Content: DIRECTIONS

Content:

1. Cook rice such that each grain of rice is separate and let it cool.

Content: 2) Dry roast kala jeera, shah jeera, jeera, red chilies.

Content: 3) Grind the mixture into a coarse powder.

Content: 4) Stir fry and cook the corn.

Content: 5) Heat oil and fry bay leaves for a minute.

Content: 6) Add corn, turmeric, salt and fry for a couple of minutes.

Content: 7) Add the ground powder and fry for a minute.

Content: 8) Add rice and cook on very low heat until it is well mixed.

Content: 9) Garnish with cilantro.

Content: © 2008 Monica Pal Version 0.7 8

Content: 3.5 EGGPLANT RICE

Content: INGREDIENTS

Content: 1 cup Basmati Rice, uncooked

Content: 4 Eggplants, small, round

Content: 1 tsp Salt

Content: Seasonings:

Content: 1 tsp Oil

Content: 1 tbsp Chana dal

Content: 1 tbsp Urad dal

Content: 1 tbsp Coriander seeds

Content: 6 Red Chillies

Content: 1 inch Cinnamon stick

Content: 2 Cloves

Content: 1 pinch Asafetida

Content: 2 tbsp Coconut, dry

Content: 1 tbsp Oil

Content: 1/2 tsp Mustard seeds

Content: 3-4 Curry leaves

Content: 2 tsp Tamarind, extract juice

Content: 1 pinch Turmeric powder

Content: 10 Cashew nuts, fried

Content: 3-4 stalks Cilantro, finely chopped

Content: DIRECTIONS

Content:

1. Cook rice and set aside.

Content: 2. Cut eggplants into thin long slices and sprinkle with salt.

Content: 3. Heat oil, fry seasonings, then grind mixture into a powder.

Content: 4. Heat oil, fry mustard seeds, then add eggplant, tamarind and turmeric. Cook until eggplants are soft.

Content: 5. Add rice, 2 tsp ground seasonings

Content: 6. Mix well and cook on low for a minute.

Content: 7. Garnish with cashews and cilantro.

Content: © 2008 Monica Pal

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Content: 9

Content: 3.6 KHICHADI

Content: INGREDIENTS

Content: 1 cup Basmati Rice

Content: ½ cup Moong dal

Content: 2 tbsp Ghee

Content: 1 tsp Cumin seeds

Content: 1 pinch Asafetida

Content: ¼ cup French beans, chopped

Content: ¼ cup Cauliflower, cut into florets

Content: ¼ cup Carrots, chopped

Content: ¼ cup Peas

Content: ½ tsp Turmeric powder

Content: 4 cups Water, boiling hot

Content: DIRECTIONS

Content:

1. Wash rice and dal together, and then drain water.

Content: 2) Heat ghee and fry cumin and asafetida.

Content: 3) When cumin seeds splutter, add French beans, cauliflower, carrots and peas. Fry for 2 minutes.

Content: 4) Add rice and turmeric and continue to stir fry for 2 minutes.

Content: 5) Add boiling water and salt.

Content: 6) Cover and cook on low heat until done.

Content: 7) Serve with 1 tsp ghee.

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Content: ~ Sattvic Cooking ~

Content: 3.7 MANGO RICE

Content: INGREDIENTS

Content: 1 cup Basmati Rice, uncooked

Content: 1 pinch Turmeric powder

Content: ½ cup Mango, grated

Content: ¾ tsp Salt to taste

Content: Seasonings:

Content: 1 tbsp Oil

Content: ½ tsp Mustard seeds

Content: ½ tsp Urad dal

Content: ½ tsp Channa dal

Content: 1 tbsp Cashew Nuts, chopped

Content: 2 Red Chillies

Content: ½ tsp Curry leaves

Content: ½ tsp Red Chilli powder

Content: ¼ tsp Asafetida powder

Content: DIRECTIONS

Content:

1. Wash rice, add 2 ½ cups water and turmeric. Bring to a boil, then reduce heat and cook until the rice is done.

Content: 2) Spread rice on a large plate to cool.

Content: 3) Mix salt and grated mango and spread over the rice.

Content: 4) Heat oil and fry seasonings.

Content: 5) Add chilli powder, asafetida and fry for few seconds.

Content: 6) Mix well with grated mango and cooked rice.

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Content: 3.8 PEAS RICE

Content: INGREDIENTS

Content: 1 cup Basmati Rice

Content: 1 tsp Ghee

Content: 1-2 sticks Cinnamon

Content: 5-6 Cloves

Content: 1 tblsp Butter

Content: 3/4 cup Peas

Content: 1 pinch Salt to taste

Content: DIRECTIONS

Content:

1. Wash rice and drain well.

Content: 2) Heat ghee and fry cinnamon and cloves.

Content: 3) Grind into a coarse powder.

Content: 4) Heat butter, and then add rice and fry until the rice changes color.

Content: 5) Add the ground powder and fry for a minute.

Content: 6) Add peas and salt and mix well.

Content: 7) Add 2 ½ cups of water to the rice. Bring to a boil, then reduce heat and cook until the rice is done.

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Content: 3.9 RICE STICKS

Content: INGREDIENTS

Content: 1 pkg Rice sticks

Content: Seasonings:

Content: 3tbsp Oil

Content: 1tsp Mustard seeds

Content: 1 tbsp Channa dhal

Content: 1/2 tbsp Urad dhal

Content: 6 Red chillies

Content: 4 Curry leaves

Content: 1/2 tsp Garam masala powder

Content: 1 cup Peas, fresh cooked or frozen

Content: 2 tbsp Lemon juice

Content: Few Cilantro, chopped finely

Content: DIRECTIONS

Content:

1. Cook rice sticks as per directions on the package and set aside.

Content: 2) Heat oil and fry seasonings until they brown.

Content: 3) Add garam masala powder and fry for a few minutes.

Content: 4) Add peas, stir well and then add the lemon juice and salt.

Content: 5) Add rice sticks and mix gently till the rice sticks are coated with the

Content: ingredients.

Content: 6) Garnish with cilantro.

Content: © 2008 Monica Pal Version 0.7 13

Content: ~ Sattvic Cooking ~

Content: 3.10 SHAHI SAFFRON RICE

Content: INGREDIENTS

Content: 2 cups Basmati Rice

Content: 2 tsp Milk

Content: 2 pinches Saffron threads

Content: Seasonings:

Content: 1/2 Butter stick

Content: 4 Cloves

Content: 1 tsp Cumin seeds

Content: 2 Cardamom pods

Content: 1 inch Cinnamon stick

Content: 1/4 tsp Fennel seeds (saunf)

Content: 6 Black peppercorns

Content: 3 Bay leaves

Content: 3 cups Water

Content: 1 pinch Salt to taste

Content: 1 tsp Cashew nuts, chopped and roasted

Content: 1 tsp Raisins

Content: 1 tbsp Cilantro, finely chopped

Content: DIRECTIONS

Content:

1. Wash rice, soak for 15mins, then drain.

Content: 2) Soak saffron in 2 tsp of hot milk

Content: 3) Heat butter and fry the seasonings for 20 seconds.

Content: 4) Put rice into a rice cooker and add 3 cups of water.

Content: 5) Dissolve saffron strands in the rice and water.

Content: 6) Add seasonings and salt and cook rice.

Content: 7) Garnish with cashews, raisins and cilantro.

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Content: ~ Sattvic Cooking ~

Content: 3.11 SPICY TOMATO RICE

Content: INGREDIENTS

Content: Seasonings:

Content: 1 inch Cinnamon stick

Content: 3-4 Cloves

Content: 1 tsp Mustard seeds

Content: 1 tsp Kala Jeera

Content: 1 tsp Shahi Jeera

Content: 1 Bay leaf

Content: 3-4 Pepper corns

Content: 1 tbsp Peanuts

Content: 1 tbsp Mint leaves, chopped

Content: 3 Large ripe tomatoes, chopped

Content: 2 cup Basmati Rice, uncooked

Content: ½ tsp Garam masala powder

Content: 1 tsp Coriander powder

Content: 1 tsp Red Chilli powder

Content: 1 pinch Turmeric powder

Content: 1 pinch Salt to taste

Content: 1 tsp Cilantro, finely chopped

Content: DIRECTIONS

Content:

1. Heat oil and fry seasonings until they splutter.

Content: 2) Add mint, tomatoes, uncooked rice, garam masala, coriander, chilli, turmeric and salt. Fry for 2 minutes.

Content: 3) Add 4 cups water and cook until rice is soft and cooked.

Content: 4) Garnish with cilantro.

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Content: ~ Sattvic Cooking ~

Content: 3.12 TAMARIND RICE

Content: INGREDIENTS

Content: For Paste:

Content: 1 slab Tamarind, soaked for 2 hours

Content: 3 inches Ginger, chopped

Content: 2 tbsp Turmeric powder

Content: 6-7 Dry Red Chillies, halved

Content: 1 pinch Salt to taste

Content:

1. Extract thick juice from tamarind and set aside.

Content: 2) Add ginger, turmeric, chillies and salt.

Content: 3) Cook till the mixture becomes thick and remove from heat when all the water has evaporated.

Content: For Rice:

Content: 2 cups Rice, uncooked

Content: 8 tbsp Oil

Content: Seasonings:

Content: 1 tsp Mustard seeds

Content: 2 tbsp Peanuts, raw

Content: 1 tbsp Urad dal

Content: 1 tbsp Chana dal

Content: 3-4 Curry leaves

Content: DIRECTIONS

Content:

1. Cook rice, transfer to a large bowl and then add 2 tbsp oil.

Content: 2) Heat oil and brown seasonings.

Content: 3) Add seasonings to the rice.

Content: 4) Add 4 tbsp tamarind paste and mix thoroughly.

Content: TIP: You may not use up all the tamarind paste; remaining paste can be kept refrigerated for 10 days.

Content: © 2008 Monica Pal Version 0.7 16

Content: ~ Sattvic Cooking ~

Content: 3.13 VEN PONGAL RICE

Content: INGREDIENTS

Content: 1 cup Basmati Rice, washed

Content: ½ cup Moong Dal, washed

Content: ½ inch Ginger, chopped

Content: 1 tsp Cumin seeds

Content: 1 tsp Black pepper corns

Content: 1 tsp Black pepper powder

Content: 2 tbsp Cashews

Content: 3 tbsp Ghee

Content: 1 tsp Salt to taste

Content: DIRECTIONS

Content:

1. Mix rice and 3 cups of water in the rice cooker.

Content: 2) Add dal, ginger, cumin seeds and whole black pepper and cook the rice.

Content: 3) Heat ghee and brown the cashews.

Content: 4) Add cashews, curry leaves, black pepper and salt to rice and mix well.

Content: Serve while hot.

Content: © 2008 Monica Pal Version 0.7 17

Content: ~ Sattvic Cooking ~

Content: 3.14 YOGURT RICE

Content: INGREDIENTS

Content: 1 cup Basmati Rice, washed

Content: 2 cups Buttermilk

Content: 2 cups Yogurt

Content: ½ cup Sour cream

Content: 1 tsp Salt to taste

Content: Seasonings:

Content: 4 tbsp Oil

Content: ½ tsp Mustard seeds

Content: 2 tbsp Chana dal

Content: 2 tbsp Urad dal

Content: 2-3 Dry Red Chillies

Content: ½ inch Ginger, finely chopped

Content: 3-4 Curry leaves

Content: 5-6 stems Cilantro, finely chopped

Content: 1 Cucumber, finely chopped OR

Content: ¼ Green mango, finely chopped

Content: DIRECTIONS

Content:

1. Cook 1 cup rice with about 3 cups of water and set aside.

Content: 2) Wait 10 minutes and while still warm, mix buttermilk, yogurt, sour cream and salt into the rice.

Content: 3) In a separate pan, heat oil and fry seasonings. Stir frequently until the dals get brownish in color.

Content: 4) Add seasonings to the rice.

Content: 5) Garnish with cilantro.

Content: TIP: For a different taste, add either finely chopped cucumbers with the skin or finely chopped green mango.

Content: © 2008 Monica Pal Version 0.7 18

Content: ~ Sattvic Cooking ~

Content: 4. *** DALS & RASAMS ***

Content: (C) 2008 Monica Pal

Content: Version 0.7

Content: 19

Content: 4.1 BLACK EYED PEAS (Alsandhalu) RASAM

Content: INGREDIENTS

Content: ½ cup Black eyed peas, soaked for 6 hours

Content: 2 Tomatoes, chopped

Content: 4 cups Water

Content: 1 pinch Turmeric

Content: 1 pinch Salt to taste

Content: For Powder:

Content: 2 tsp Toor dal

Content: 2 tsp Channa dal

Content: ¼ tsp Black pepper corns

Content: 2 tsp Coriander seeds

Content: 2 Dry Red Chillies

Content: Seasonings:

Content: 2 tbsp Oil

Content: 1 tsp Mustard seeds

Content: 1 tsp Cumin seeds

Content: 2-3 Curry leaves

Content: 1 pinch Asafetida powder

Content: 1 tsp Dry coconut

Content: 1 tbsp Cilantro, finely chopped

Content: DIRECTIONS

Content:

1. Pressure cook black eyed peas with 1 ½ cups water, then blend and set aside.

Content: 2) Cook tomatoes with water and turmeric.

Content: 3) Add mashed black eyed peas and salt.

Content: 4) Make a fine powder by roasting all the powder ingredients and then grinding them.

Content: 5) Add the powder to the beans and cook for 5 minutes.

Content: 6) Heat oil and fry seasonings until they splutter.

Content: 7) Garnish with coconut and cilantro.

Content: © 2008 Monica Pal Version 0.7 20

Content: 4.2 CHANNA DAL

Content: INGREDIENTS

Content: 1 cup Channa dal

Content: ¼ tsp Turmeric powder

Content: Seasonings:

Content: 2 tbsp Ghee

Content: 1 tsp Cumin seeds

Content: ½ tsp Black pepper, crushed

Content: ½ inch Ginger, chopped

Content: 2 Dry Red Chillies, chopped into 4-5 pieces

Content: 5-6 Curry leaves

Content: 1 tbsp Grated Coconut

Content: ¼ tsp Garam masala

Content: 1 pinch Salt to taste

Content: DIRECTIONS

Content:

1. Wash and cook dal until it is tender.

Content: 2) Add turmeric powder.

Content: 3) Heat ghee and fry seasonings until coconut turns gold in color.

Content: 4) Pour seasonings over the dal.

Content: 5) Add garam masala, salt and mix well.

Content: 6) Boil for five minutes.

Content: Serve with rice or chapatis.

Content: © 2008 Monica Pal Version 0.7 21

Content: ~ Sattvic Cooking ~

Content: 4.3 DAL & TOMATO RASAM

Content: INGREDIENTS

Content: ¼ cup Toor dal

Content: 1 pinch Turmeric powder

Content: Seasonings:

Content: 1 tsp Oil

Content: ½ tsp Mustard seeds

Content: ½ tsp Cumin seeds

Content: 2 Dry Red Chillies, crushed to bits

Content: ½ tsp Black pepper, crushed

Content: 5-6 Curry leaves

Content: 1 pinch Asafetida powder

Content: 2 Tomatoes, chopped

Content: ½ lime ball size Tamarind, soaked for juice

Content: 1 pinch Salt as needed

Content: 1 tbsp Cilantro, chopped

Content: DIRECTIONS

Content:

1. Wash the dal and cook in 1 ½ cup boiling water.

Content: 2) Add turmeric powder.

Content: 3) Heat oil and fry seasonings.

Content: 4) Add seasonings to the cooked dal.

Content: 5) Add tomatoes, tamarind juice and salt.

Content: 6) Add 2 cups water and boil well.

Content: 7) Remove from heat, then garnish with cilantro.

Content: © 2008 Monica Pal Version 0.7 22

Content: ~ Sattvic Cooking ~

Content: 4.4 KADDU KA DALCHA

Content: INGREDIENTS

Content: 1 cup Channa dal, cooked

Content: 1 tbsp Tamarind paste

Content: 3 cups Pumpkin (kaddu), chopped

Content: 1 Large Tomato, chopped

Content: 1 tsp Jaggery

Content: 1 tsp Turmeric powder

Content: 1 tsp Red Chilli powder

Content: 1 pinch Salt to taste

Content: Seasonings:

Content: 2 tbsp Oil

Content: 1 inch Cinnamon stick

Content: 5 Cloves

Content: 1 Bay leaf

Content: 5 tsp Black pepper corns

Content: 2 Dry Red Chillies

Content: ½ tsp Mustard seeds

Content: ½ tsp Cumin seeds

Content: ½ tsp Shahi Jeera

Content: 1 pinch Asafetida powder

Content: ¼ tsp Turmeric powder

Content: 2 tsp Cilantro, chopped

Content: DIRECTIONS

Content:

1. Grind channa dal into a paste.

Content: 2) Add tamarind paste and 2 glasses of water.

Content: 3) Add pumpkin, tomatoes, jaggery, turmeric, red chilli powder and salt,

Content: and then bring the dal to a boil.

Content: 4) Heat oil and fry seasonings until they splutter.

Content: 5) Add seasonings to the dal.

Content: 6) Garnish with cilantro

Content: © 2008 Monica Pal Version 0.7 23

Content: ~ Sattvic Cooking ~

Content: 4.5 MASOOR DAL

Content: INGREDIENTS

Content: 1 tbsp Oil

Content: 3 pinches Asafetida powder

Content: 2 Bay leaves

Content: Seasonings:

Content: 1 cup Whole lentils

Content: 1-2 Tomatoes, chopped

Content: 1 tsp Cinnamon powder

Content: 1 tsp Cumin powder

Content: 1 tsp Chilli powder

Content: 1 pinch Salt to taste

Content: 1 handful Cilantro, chopped

Content: DIRECTIONS

Content:

1. Heat oil, add asafetida and bay leaves.

Content: 2) Add seasonings and mix well.

Content: 3) Add 3 cups water and pressure cook for 3-4 whistles.

Content: 4) Garnish with cilantro.

Content: © 2008 Monica Pal Version 0.7 24

Content: ~ Sattvic Cooking ~

Content: 4.6 METHI MOONG DAL

Content: INGREDIENTS

Content: 1 cup Moong dal

Content: Seasonings:

Content: 2 tbsp Oil

Content: 1 tsp Mustard seeds

Content: 1 tsp Cumin seeds

Content: 2-3 Dry Red Chillies

Content: 1 pinch Asafetida powder

Content: 1 bunch Fenugreek, chopped finely

Content: 1 Tomato, chopped into small pieces

Content: 1 ½ tsp Salt to taste

Content: 1 tbsp Cilantro, finely chopped

Content: DIRECTIONS

Content:

1. Wash dal. Soak in water for 1 hour.

Content: 2) Heat oil, fry seasonings until they splutter.

Content: 3) Add fenugreek and fry for 1 minute.

Content: 4) Add dal, tomatoes, 3 cups water and cook until it is soft.

Content: 5) Add salt to taste and garnish with cilantro.

Content: © 2008 Monica Pal Version 0.7 25

Content: ~ Sattvic Cooking ~

Content: 4.7 OKRA & TOMATO SAMBAR

Content: INGREDIENTS

Content: 1/8 slab Tamarind, soaked

Content: 1 cup Toor Dal

Content: ½ tsp Turmeric powder

Content: 10-12 Fresh Okra, washed and sliced lengthwise

Content: Seasonings:

Content: 2 tbsp Oil

Content: ½ tsp Mustard seeds

Content: ½ tsp Cumin seeds

Content: ½ tsp Urad dal

Content: ½ tsp Asafetida powder

Content: 2 small Tomatoes, chopped

Content: 2 tbsp Sambar powder

Content: 1 pinch Salt to taste

Content: 4-5 stems Cilantro, chopped

Content: DIRECTIONS

Content:

1. Extract Tamarind juice.

Content: 2) Pressure cook dal with 3 cups water, a drop of oil and turmeric.

Content: 3) Mash well and set aside.

Content: 4) Heat oil and fry seasonings.

Content: 5) Add okra and fry for a few minutes.

Content: 6) Add tomato and fry for a few more minutes.

Content: 7) Add tamarind juice, sambar and salt.

Content: 8) Cook for 5 minutes and then add dal.

Content: 9) Add cilantro and simmer for 5 minutes.

Content: © 2008 Monica Pal Version 0.7 26

Content: 4.8 RAW MANGO DAL (Mamidikaya Pappu)

Content: INGREDIENTS

Content: 1 cup Toor Dal

Content: Seasonings:

Content: 2 tbsp Oil

Content: 1 tsp Mustard seeds

Content: 1 tsp Cumin seeds

Content: 2-3 Dry Red Chillies

Content: 1 pinch Asafetida powder

Content: 1 Raw mango, cut into small cubes

Content: 1 tsp Turmeric powder

Content: 1 pinch Salt to taste

Content: 1 tbsp Cilantro, finely chopped

Content: DIRECTIONS

Content:

1. Pressure cook dal with 2 cups water, for 2 whistles.

Content: 2) Heat oil and fry seasonings until they splutter.

Content: 3) Add raw mango and cook until soft.

Content: 4) Add turmeric, salt, dal and simmer for a minute.

Content: 5) Garnish with cilantro.

Content: 4.9 SPINACH DAL

Content: INGREDIENTS

Content: 1 ½ cup Toor dal, washed

Content: 1 bunch Fresh Spinach, chopped finely

Content: 2 Tomatoes, chopped into small pieces

Content: 1 ½ tsp Salt to taste

Content: Seasonings:

Content: 2 tbsp Ghee

Content: 1 tsp Mustard seeds

Content: 1 tsp Cumin seeds

Content: 1 tsp Urad dal

Content: 2-3 Dry Red Chillies

Content: DIRECTIONS

Content:

1. Pressure cook dal, spinach and tomatoes with 4 ½ cups water.

Content: 2) Mash dal thoroughly and then add salt.

Content: 3) In another pan, heat ghee and fry seasonings until they brown.

Content: 4) Add seasonings to the dal.

Content: 5) Cook for a few minutes until the dal gets a little thick.

Content: © 2008 Monica Pal Version 0.7 28

Content: ~ Sattvic Cooking ~

Content: 4.10 SPINACH & DILL DAL

Content: INGREDIENTS

Content: Seasonings:

Content: 1 tbsp

Content: Oil

Content: 1/2 tsp

Content: Cumin seeds

Content: 1-2

Content: Dry Red Chillies, crushed, to taste

Content: 3-4 pinches

Content: Asafetida powder

Content: 1

Content: Small Green Pepper, finely chopped

Content: 1 small bunch

Content: Dill leaves, chopped

Content: 3-4

Content: Spinach leaves, chopped

Content: 1 sprig

Content: Mint leaves, finely chopped

Content: 1

Content: Small Tomato, finely chopped

Content: 1/2 tsp

Content: Coriander powder

Content: 1/2 tsp

Content: Turmeric powder

Content: 1 pinch

Content: Salt to taste

Content: 1 cup

Content: Moong dal, soaked for 15 minutes, then drained

Content: 1 tbsp

Content: Ghee

Content: 1 tbsp

Content: Lemon juice to taste

Content: DIRECTIONS

Content:

1. Heat oil and fry seasonings until they splutter and brown.

Content: 2) Add green pepper, dill, spinach, mint and tomato.

Content: 3) Add coriander, turmeric, salt and stir fry for a couple of minutes.

Content: 4) Add dal and 2 cups of water.

Content: 5) Mix well, then bring to a boil and simmer on medium heat for 15 minutes or until the dal is done. If using pressure cooker allow 1 whistle.

Content: 6) Add ghee & lemon juice before serving.

Content: © 2008 Monica Pal

Content: Version 0.7

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Content: ~ Sattvic Cooking ~

Content: 5. VEGETABLE DISHES

Content: © 2008 Monica Pal

Content: Version 0.7

Content: 30

Content: ~ Sattvic Cooking ~

Content: 5.1 BANANA FLOWER CURRY (Arati Puvvu Kura)

Content: INGREDIENTS

Content: 2 cups Banana flowers, finely chopped

Content: 1 tsp Turmeric powder

Content: 1 pinch Salt to taste

Content: 1 tsp Rice

Content: 2 tsp Mustard seeds

Content: 3 Dry Red Chillies

Content: 2 tsp Tamarind paste

Content: Seasonings:

Content: 2 tsp Ghee

Content: 1 tsp Urad dal

Content: 2 Dry Red Chillies, broken into pieces

Content: 1 sprig Curry leaves

Content: 1 tsp Mustard seeds

Content: 1 tsp Cumin seeds

Content: 1 tsp Asafetida

Content: 1 tbsp Cilantro, finely chopped

Content: DIRECTIONS

Content:

1. Boil water, add banana flowers, salt and turmeric and cook until tender. Remove from the heat, drain the water and set aside.

Content: 2) Soak rice and mustard seeds in the water for 15 minutes. Add red chillies and grind into a coarse paste.

Content: 3) Heat ghee and fry seasonings until they splutter and brown.

Content: 4) Add banana flower and ground paste and fry for 5 minutes.

Content: 5) Add tamarind paste and cook for few minutes

Content: 6) Garnish with Cilantro.

Content: © 2008 Monica Pal Version 0.7 31

Content: 5.2 BELL PEPPER & TOFU CURRY

Content: INGREDIENTS

Content: 1 tbsp Oil

Content: 4 Red or Green Bell peppers, cut into strips

Content: 1 lb Extra Firm Tofu, well drained and wrapped in towel to absorb all the moisture

Content: 1 tbsp Lime juice

Content: 1 tsp Crushed black pepper to taste

Content: 1 pinch Salt to taste

Content: DIRECTIONS

Content:

1. Heat oil in a pan until it smokes.

Content: 2) Add peppers and fry for a couple of minutes.

Content: 3) Add tofu, lime juice, black pepper, salt and fry until the peppers are still crunchy.

Content: © 2008 Monica Pal Version 0.7 32

Content: ~ Sattvic Cooking ~

Content: 5.3 CABBAGE & GARBANZO BEANS

Content: INGREDIENTS

Content: Seasonings:

Content: 1 tsp Mustard

Content: 1 tsp Cumin seeds

Content: 1 tsp Urad Dal

Content: 2 Dry Red Chillies

Content: 2 cups Cabbage, finely chopped

Content: 1 cup Garbanzo beans, soaked overnight

Content: 1 pinch Salt to taste

Content: 1 tsp Cilantro, finely chopped

Content: DIRECTIONS

Content:

1. Pressure cook garbanzo beans for 1 whistle.

Content: 2) Heat oil and fry seasonings until they splutter.

Content: 3) Add cabbage, garbanzo beans and salt and cook for few minutes

Content: 4) Garnish with cilantro.

Content: © 2008 Monica Pal Version 0.7 33

Content: Deleted: Cumin seeds 1 tsp

Content: Deleted: seeds

Content: Deleted: 1 pinch Asafetida powder

Content: Deleted: 1 pinch

Content: Deleted: 1 Ridge gourd

Content: Deleted: 1 tbsp Oil 1 bunch Mint leaves 2 tbsp Tamarind paste 4 Red Chillies 1 pinch Turmeric powder

Content: Deleted: Seasonings: 4 tbsp Oil 1 tbsp Urad dal 1 tbsp Channa Dal 1 tsp Coriander seeds

Content: Deleted: Peel ridge gourd and save the skin.

Content: 5.4 CHANNA MASALA

Content: INGREDIENTS

Content: 1 cup Garbanzo Beans

Content: Seasonings:

Content: 1 tsp Mustard seeds

Content: ½ tsp Cumin seeds

Content: 1 tsp Urad dal

Content: 1 inch Ginger, chopped

Content: 2 tbsp Channa Masala powder

Content: 1 tbsp Garam Masala powder

Content: ½ tbsp Red Chilli powder

Content: 4 Tomatoes, chopped

Content: 3 tbsp Sour cream

Content: 5-6 stems Cilantro, chopped

Content: DIRECTIONS

Content:

1. Soak garbanzo beans in water overnight.

Content: 2) Cook garbanzo beans until they are soft to the touch and set aside.

Content: 3) Heat oil and fry seasonings until the splutter.

Content: 4) Add channa masala, red chilli and garam masala powder and fry until everything is mixed well.

Content: 5) Add the tomatoes and fry until they are cooked.

Content: 6) Add garbanzo beans and 1 ½ cup water.

Content: 7) Crush 2 tbsp of the beans to make the gravy thick. Cook for 5 minutes.

Content: 8) Add sour cream and chopped cilantro.

Content: 9) Mix well and remove from heat.

Content: Serve with pooris, naan or chapathis.

Content: © 2008 Monica Pal Version 0.7 34

Content: ~ Sattvic Cooking ~

Content: 5.5 DRY GREEN BEANS

Content: INGREDIENTS

Content: ½ lb Green Beans, chopped

Content: Seasonings:

Content: 1 tsp Oil

Content: ¼ tsp Mustard seeds

Content: 1 tsp Urad dal

Content: 2 Dry Red Chillies

Content: 1 pinch Salt, as needed

Content: 1 tbsp Coconut, fresh grated

Content: DIRECTIONS

Content:

1. Wash the green beans, cut the ends and chop into fine pieces.

Content: 2) Heat oil in a frying pan and fry the seasonings.

Content: 3) Add beans, sprinkle water, close the pan with a lid and cook until beans are soft.

Content: 4) Add salt and coconut.

Content: 5) Stir well, and then remove from heat.

Content: TIP: Replace green beans with other vegetables like cabbage, chayote squash or carrots.

Content: © 2008 Monica Pal Version 0.7 35

Content: ~ Sattvic Cooking ~

Content: 5.6 MASALA CAPSICUM

Content: INGREDIENTS

Content: 1 cup Peanuts

Content: 1 cup Sesame seeds

Content: 2 Green bell pepper, cubed

Content: 2 Red bell pepper, cubed

Content: 2 Yellow bell pepper, cubed

Content: Seasonings:

Content: 1 tsp Mustard seeds

Content: 1 tsp Cumin seeds

Content: 1 tsp Tamarind paste

Content: 1 tsp Red chilli powder

Content: 1 pinch Salt to taste

Content: 1 tsp Cilantro, finely chopped

Content: DIRECTIONS

Content:

1. Roast Peanuts and sesame seeds and grind them into a fine paste.

Content: 2) Heat oil and fry seasonings until they splutter.

Content: 3) Add bell peppers and fry for 5 minutes.

Content: 4) Add peanut and sesame paste, tamarind, red chilli powder and salt.

Content: when well cooked.

Content: 5) Garnish with cilantro.

Content: © 2008 Monica Pal Version 0.7 36

Content: ~ Sattvic Cooking ~

Content: 5.7 MASALA POTATO (Aloo Gol Matol)

Content: INGREDIENTS

Content: 6 Small Potatoes, peeled

Content: For Masala:

Content: 1 tsp Cumin seeds

Content: 1 tsp Coriander seeds

Content: 1 tsp Fennel seeds

Content: 2 Dry Red Chillies

Content: 1 tsp Black Pepper corns

Content: 2 tsp Oil

Content: 1 pinch Salt to taste

Content: 2 tsp Lemon Juice

Content: 1 tsp Cilantro, finely chopped

Content: DIRECTIONS

Content:

1. Roast masala ingredients and grind into a powder.

Content: 2) Poke holes in the potatoes with a fork.

Content: 3) Heat oil in heavy sauce pan and fry potatoes with a closed lid for 10 minutes.

Content: 4) Add masala powder and salt and fry till potatoes are cooked.

Content: 5) Add lemon juice and fry for 2 minutes.

Content: 6) Garnish with cilantro.

Content: © 2008 Monica Pal Version 0.7 37

Content: ~ Sattvic Cooking ~

Content: 5.8 MASALA SNAKE GOURD (Pudalangai)

Content: INGREDIENTS

Content: For Masala:

Content: 3 Dry Red Chillies

Content: ¼ cup Toordal

Content: 1 tsp Cumin seeds

Content: ¼ tsp Channa dal

Content: ½ cup Channa Dal

Content: 1 Snake Gourd, slit, de-seed and cube

Content: 1 pinch Salt to taste

Content: Seasonings:

Content: 1 tsp Mustard seeds

Content: 1 tsp Cumin seeds

Content: 2 Dry Red Chillies

Content: 1 sprig Curry leaves

Content: 1 pinch Asafetida

Content: ¼ tsp Turmeric powder

Content: DIRECTIONS

Content:

1. Roast all Masala ingredients and grind into a fine powder and set aside.

Content: 2) Boil chana dal till it is half cooked.

Content: 3) Add snake gourd and salt.

Content: 4) Cook until tender.

Content: 5) Heat oil and fry seasonings until they splutter.

Content: 6) Add channa and snake gourd mixture and fry until the water evaporates.

Content: 7) Add ground masala and fry for a few minutes.

Content: © 2008 Monica Pal Version 0.7 38

Content: ~ Sattvic Cooking ~

Content: 5.9 OKRA IN YOGURT SAUCE (Dahi Bhendi)

Content: INGREDIENTS

Content: Seasonings:

Content: 1₂ tsp Mustard seeds

Content: 1₂ tsp Cumin seeds

Content: 1₂ tsp Urad dal

Content: 1 Dry Red Chilli

Content: 4 Curry leaves

Content: 1 pinch Asafetida

Content: 20 Fresh Okra, washed, dried and cut into ₁₂ inch rings

Content: 1 pinch Turmeric

Content: 1₂ tsp Red Chili powder

Content: 1₄ tsp Garam masala powder

Content: 1₂ tsp Coconut powder

Content: 1 pinch Salt to taste

Content: 1 cup Yogurt

Content: 1 tsp Cilantro, finely chopped

Content: DIRECTIONS

Content:

1. Heat oil and fry seasonings until they splutter.

Content: 2) Add okra and fry till it is cooked.

Content: 3) Add turmeric, red chilli powder, garam masala, coconut powder and fry for 2 minutes.

Content: 4) Add yogurt and cook for 2 more minutes.

Content: 5) Garnish with Cilantro.

Content: © 2008 Monica Pal

Content: Version 0.7

Content: 39

Content: ~ Sattvic Cooking ~

Content: 5.10 POTATO & SPINACH CURRY (Aloo Methi Palak)

Content: INGREDIENTS

Content: Seasonings:

Content: 1 tsp Mustard seeds

Content: 1 tsp Cumin seeds

Content: 1 cup Fenugreek leaves, finely chopped

Content: 1 cup Spinach, finely chopped

Content: 2 Potatoes, cubed

Content: 1 tsp Red Chilli powder

Content: 1 tsp Cilantro

Content: 1 pinch Salt to taste

Content: DIRECTIONS

Content:

1. Heat oil and fry seasonings until they splutter.

Content: Add fenugreek, spinach and potatoes and fry for 2 minutes.

Content: 2) Add chilli powder, salt, 1 cup water and let the vegetables cook.

Content: 3) Garnish with Cilantro

Content: © 2008 Monica Pal

Content: Version 0.7

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Content: ~ Sattvic Cooking ~

Content: 5.11 SPICY ACHARI ALOO

Content: INGREDIENTS

Content: Seasonings:

Content: 2-3 tbsp Oil

Content: 1 tsp Mustard seeds

Content: 1 tsp Cumin seeds

Content: 1 tsp Sesame seeds

Content: 1 tsp Fenugreek seeds

Content: 1 tsp Fennel seeds

Content: 1 tsp Nigella seeds (sometimes called onion seeds)

Content: 1 pinch Asafetida

Content: 1 tsp Turmeric

Content: 1 tsp Red Chilli powder

Content: 1lb Potatoes, boiled, peeled & cubed

Content: 1 pinch Salt to taste

Content: 1 handful Cilantro, chopped

Content: DIRECTIONS

Content:

1. Heat oil and fry seasonings until they splutter.

Content: 2) Add asafetida, fry a bit and then add turmeric and red chilli powder.

Content: 3) Add potatoes and salt and fry until roasted golden brown.

Content: 4) Garnish with cilantro.

Content: © 2008 Monica Pal Version 0.7 41

Content: ~ Sattvic Cooking ~

Content: 5.12 STUFFED EGGPLANTS

Content: INGREDIENTS

Content: Seasonings:

Content: 2 tsp Oil

Content: 1 tsp Mustard seeds

Content: 1 tbsp Coriander seeds

Content: 1 tsp Methi seeds

Content: 4 tbsp Channa Dal

Content: 4 tbsp Urad dal

Content: 6 Dry Red Chillies

Content: ½ tsp Asafetida powder

Content: 2 tsp Salt to taste

Content: 10 tbsp Oil

Content: 15 Small Eggplants

Content: DIRECTIONS

Content:

1. Heat oil and fry seasonings until golden brown.

Content: 2) Add asafetida powder, fry for a few seconds and turn off the stove.

Content: 3) Add salt, then powder the mixture coarsely.

Content: 4) Slit eggplants into four just on the end (not where the stalk is), then wash thoroughly.

Content: 5) Heat oil in a nonstick pot with a lid. Stuff each eggplant with the powder and drop it in the oil. Cover with lid on and leave it on a low flame. Stir once every few minutes carefully making sure that the eggplants remain full. After 10 minutes when the eggplants are soft, remove the lid.

Content: 6) When the eggplants have browned, add any remaining powder and cook for a few more minutes.

Content: © 2008 Monica Pal

Content: Version 0.7

Content: 42

Content: ~ Sattvic Cooking ~

Content: 5.13 STUFFED KARELA

Content: INGREDIENTS

Content: 1 tbsp

Content: Sesame seeds, roasted and powdered

Content: 8 medium Karela, scraped lightly, then split down one side

Content: For stuffing:

Content: 1 tbsp

Content: Tamarind paste

Content: 1 tsp

Content: Red Chilli powder

Content: ½ tbsp

Content: Cumin powder

Content: ½ tbsp

Content: Coriander powder

Content: ½ inch

Content: Ginger, grated

Content: 2 tbsp

Content: Besan

Content: 1 tsp

Content: Turmeric powder

Content: 1 pinch

Content: Salt to taste

Content: 2 tbsp

Content: Oil as needed

Content: ½ tsp

Content: Mustard seeds

Content: DIRECTIONS

Content:

1. Mix powdered sesame seeds with stuffing ingredients and just enough water to make a dough with chapatti dough like consistency.

Content: 2) Stuff the karela with this dough.

Content: 3) Heat oil and fry mustard seeds until they splutter.

Content: 4) Shallow fry karela until they are cooked.

Content: © 2008 Monica Pal

Content: Version 0.7

Content: 43

Content: ~ Sattvic Cooking ~

Content: 6. *** RAITAS ***

Content: (C) 2008 Monica Pal

Content: Version 0.7

Content: 44

Content: 6.1 BOONDI RAITA

Content: INGREDIENTS

Content: Seasonings:

Content: 1 tbsp Urad dal

Content: 1 tbsp Channa dal

Content: 1 tsp Cumin seeds

Content: 1 tsp Mustard seeds

Content: 1 pinch Asafetida powder

Content: 1 tsp Fresh grated ginger

Content: 2 cups Yogurt

Content: 1 cup Boondhi

Content: DIRECTIONS

Content:

1. Heat oil and fry the seasonings.

Content: 2) After seasonings cook, add yogurt and boondhi.

Content: 6.2 BEETS RAITA

Content: INGREDIENTS

Content: Seasonings:

Content: 1 tbsp Urad dal

Content: 1 tbsp Channa dal

Content: 1 tsp Cumin seeds

Content: 1 tsp Mustard seeds

Content: 1 pinch Asafetida powder

Content: 2 Dry Red Chillies

Content: 2 cups Beets, fresh grated

Content: 2 cups Plain yogurt

Content: 2 pinches Black pepper powder

Content: 1 pinch Salt to taste

Content: 2 tsp Cilantro, finely chopped

Content: DIRECTIONS

Content:

1. Heat oil, fry seasonings until they sputter, then set aside to cool.

Content: 2) Add beets, yogurt, black pepper and salt.

Content: 3) Garnish with cilantro.

Content: © 2008 Monica Pal Version 0.7 46

Content: 6.3 CUCUMBER RAITA

Content: INGREDIENTS

Content: 1 Cucumber, grated

Content: 2 cups Yogurt

Content: 1 tsp Salt to taste

Content: 5-6 stems Cilantro, finely chopped

Content: DIRECTIONS

Content: Mix all the ingredients.

Content: TIPS:

Content:

• Use sour cream for a richer taste.

Content:

• Use 1 grated carrot or chopped tomato instead of cucumber.

Content:

• Add carrots and tomatoes in addition to cucumber.

Content:

• Use chopped instead of grated cucumbers and carrots.

Content: ~ Sattvic Cooking ~

Content: 6.4 RADISH RAITA

Content: INGREDIENTS

Content: Seasonings:

Content: 1 tbsp Urad dal

Content: 1 tbsp Channa dals

Content: 1 tsp Cumin seeds

Content: 1 tsp Mustard seeds

Content: 1 pinch Asafetida powder

Content: 2 cups Radish, fresh grated

Content: 2 cups Plain yogurt

Content: 1 tsp Mustard powder

Content: 1 pinch Salt to taste

Content: DIRECTIONS

Content:

1. Heat oil, fry seasonings until they splutter, then set aside to cool.

Content: 2) Mix in the remaining ingredients

Content: © 2008 Monica Pal Version 0.7 48

Content: ~ Sattvic Cooking ~

Content: 6.5 SPINACH RAITA

Content: INGREDIENTS

Content: ½ cup Peanuts

Content: Seasonings:

Content: 1 tbsp Urad dal

Content: 1 tbsp Chana dal

Content: 1 tsp Cumin seeds

Content: 1 tsp Coriander seeds

Content: 1 tsp Mustard seeds

Content: 1 pinch Asafetida powder

Content: 1 tsp Fresh grated ginger

Content: 4 cups Spinach, finely chopped

Content: 3 cups Plain yogurt

Content: 1 pinch Salt to taste

Content: DIRECTIONS

Content:

1. Roast peanuts and then grind them into coarse powder.

Content: 2) Heat oil and fry seasonings.

Content: 3) Add spinach and take off the stove so that the spinach is not well cooked. Set aside to cool.

Content: 4) Add yogurt, peanut powder and salt.

Content: © 2008 Monica Pal Version 0.7 49

Content: ~ Sattvic Cooking ~

Content: 7. *** SALADS ***

Content: (C) 2008 Monica Pal Version 0.7 50

Content: ~ Sattvic Cooking ~

Content: 7.1 BLACK EYED PEAS SALAD (Alasanda Guggulu)

Content: INGREDIENTS

Content: 1 cup Black eyed peas, soaked in water overnight, drained

Content: Seasonings:

Content: 1 tsp Oil

Content: 1 tsp Mustard seeds

Content: 1 tsp Cumin seeds

Content: 2 Dry Red Chillies

Content: 1/2 cup Corn, fresh kernels sliced

Content: 1/2 Tomato, diced into small cubes

Content: 1 pinch Salt to taste

Content: 1 pinch Turmeric

Content: 1 tsp Lemon juice

Content: 1 tsp Cilantro, finely chopped

Content: DIRECTIONS

Content:

1. Cook Black-eyed peas with little salt until tender, then drain.

Content: 2) Heat oil and fry seasonings until they splutter.

Content: 3) Add tomatoes, corn, beans and fry for 2 minutes.

Content: 4) Add turmeric and salt and fry for 2 more minutes.

Content: 5) Add lemon juice and toss well.

Content: 6) Garnish with cilantro.

Content: © 2008 Monica Pal Version 0.7 51

Content: ~ Sattvic Cooking ~

Content: 7.2 CAPSICUM SALAD

Content: INGREDIENTS

Content: 1 cup Green Peppers, Red Peppers, Yellow Peppers, chopped

Content: 1 cup Carrots, chopped

Content: 1 cup Cucumber, chopped

Content: 1 cup Cabbage, chopped

Content: Dressing:

Content: 1 tbsp Olive oil

Content: 3 tbsp Lime juice

Content: ¼ tsp Black pepper powder

Content: 1 tsp Salt to taste

Content: 1 tbsp Cilantro, chopped

Content: DIRECTIONS

Content:

1. Mix all the chopped vegetables.

Content: 2) Mix the dressing and set aside.

Content: 3) Just before serving, mix the vegetables and dressing.

Content: © 2008 Monica Pal Version 0.7 52

Content: ~ Sattvic Cooking ~

Content: 7.3 MOONG DAL SALAD (Vadappu)

Content: INGREDIENTS

Content: ½ cup Yellow Moong dal - soaked in water for about 4 hours.

Content: ½ cup Cucumber, peeled and finely chopped

Content: 1 tsp Black Pepper Powder

Content: 1 tsp Cilantro, finely chopped

Content: 1 pinch Salt to Taste

Content: 1 tsp Coconut, fresh grated

Content: DIRECTIONS

Content:

1. Rinse dal, drain and put into a bowl.

Content: 2) Mix in all the remaining ingredients and garnish with coconut.

Content: © 2008 Monica Pal

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Content: 7.4 PINEAPPLE & COCONUT SALAD

Content: INGREDIENTS

Content: 4 tsp Coconut, fresh grated

Content: 2 Dry Red Chillies

Content: ½ tsp Mustard

Content: 4 cups Pineapple, cubed

Content: 1 cup Mango, raw, cubed

Content: 1 cup Green apple, cubed

Content: 1 cup Red Grapes

Content: 2 tsp Sugar

Content: 1 pinch Salt to Taste

Content: DIRECTIONS

Content:

1. Grind coconut, red chillies, mustard into a fine paste.

Content: 2) Put cubed fruits into a large bowl.

Content: 3) Add paste, sugar, salt and toss well.

Content: © 2008 Monica Pal Version 0.7 54

Content: 7.5 RADISH SALAD (Kosambari)

Content: INGREDIENTS

Content: 7-8 Small Red Radish, grated

Content: 2 tbsp Coconut, fresh grated

Content: 2 tsp Lemon Juice

Content: Seasonings:

Content: 1 tsp Oil

Content: 1 tsp Mustard seeds

Content: 1 tsp Cumin seeds

Content: 2 Dry Red Chillies

Content: 1 sprig Curry leaves, finely chopped

Content: 1 cup Cilantro, finely chopped

Content: 1 pinch Salt to taste

Content: DIRECTIONS

Content:

1. Put grated radish in a bowl, and then add coconut and lemon juice.

Content: 2) Heat oil and fry seasonings until they splutter.

Content: 3) Add seasonings to the radish mix.

Content: 4) Garnish with cilantro.

Content: 5) Add salt just prior to serving so that the salad does not get soggy.

Content: ~ Sattvic Cooking ~

Content: 7.6 SPICY FRUIT CHAAT

Content: INGREDIENTS

Content: For Chat Masala:

Content: 1 tsp Sugar

Content: 1/2 tsp Salt

Content: 2 tsp Lemon juice

Content: 1 tsp Cumin powder

Content: 1 tsp Mint, finely chopped

Content: 1/2 tsp Cayenne pepper powder

Content: 1/2 tsp Black pepper powder

Content: 1/2 tsp Dry Ginger powder (soonti)

Content: 1 cup Apples, cubed

Content: 1 cup Pineapple, cubed

Content: 1 cup Green Grapes, de-seeded and cut into halves

Content: 1 cup Red Grapes, de-seeded and cut into halves

Content: 1 cup Banana, cubed

Content: 1 cup Orange, de-seeded and cubed

Content: DIRECTIONS

Content:

1. Mix all chat masala ingredients well.

Content: 2) Mix all cubed fruit in a large bowl.

Content: 3) Add chat masala and mix well.

Content: © 2008 Monica Pal

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Content: ~ Sattvic Cooking ~

Content: 7.7 SPROUTED MASOOR DAL & PEANUTS SALAD

Content: INGREDIENTS

Content: 2 cups Masoor dal, sprouted by soaking in water overnight.

Content: Seasonings:

Content: 1 tsp Oil

Content: 1/2 tsp Mustard seeds

Content: 1/2 tsp Cumin seeds

Content: 1 tsp Urad Dal

Content: 1 Dry Red Chilli

Content: 1 sprig Curry Leaves

Content: 1 pinch Salt to Taste

Content: 2 tsp Peanuts, roasted then ground into a powder

Content: 1 tsp Lemon juice

Content: 1 tsp Cilantro, finely Chopped

Content: DIRECTIONS

Content:

1. Boil water, add dal and cook 2 minutes; then drain and set aside.

Content: 2) Heat oil and then fry seasonings until they splutter and brown.

Content: 3) Add dal and salt and fry for 2 minutes.

Content: 4) Add powdered peanuts, lemon juice, cilantro and toss well.

Content: © 2008 Monica Pal

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Content: ~ Sattvic Cooking ~

Content: 8. *** DESSERTS ****

Content: (C) 2008 Monica Pal

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Content: ~ Sattvic Cooking ~

Content: 8.1 RAVA (Sooji) CAKE

Content: INGREDIENTS

Content: 1 Banana

Content: 1 cup Sugar

Content: 1 tbsp Ghee

Content: Batter:

Content: 1/4 cup Milk

Content: 1 cup Yogurt

Content: 5 drops Vanilla essence

Content: 1 pinch Salt to taste

Content: 1/4 tsp Baking soda

Content: 1 cup Rava (sooji)

Content: 3 tbsp Nuts eg cashews & raisins (optional)

Content: DIRECTIONS

Content:

1. Mash the banana in a bowl.

Content: 2) Add sugar and ghee. Mix well.

Content: 3) Add batter ingredients and stir into a smooth batter.

Content: 4) Set aside for 4-5 hrs.

Content: 5) Preheat oven to 375° F.

Content: 6) Pour batter into a greased cake mold.

Content: 7) Add raisins and cashews and lightly press them into the batter.

Content: 8) Bake at 375° F for 20 - 30 mins. Keep checking to prevent the cake from burning.

Content: TIP - Enhance taste, substitute ½ cup sugar with ½ cup condensed milk.

Content: © 2008 Monica Pal Version 0.7 59

Content: ~ Sattvic Cooking ~

Content: 8.2 BARFI - BESAN BARFI

Content: INGREDIENTS

Content: 1 cup besan flour

Content: 1 cup milk

Content: 1 cup fresh grated coconut

Content: 1 cup ghee

Content: 3 cups sugar

Content: DIRECTIONS

Content:

1. Heat the milk and pour into a measuring cup

Content: 2) heat the ghee and milk,sugar,coconut and sugar,keep it for 5 min or everything is well mixed.

Content: 3) add Besanflour .Make sure it mixes very well and becomes a nice batter Keep stirring through out the procedure and maintain the heat in a medium rate.

Content: 4)When the mixture starts separating out from the ghee, remove from the heat(Similar to mysorepaak)

Content: Now pour this into a thali (with a little bit of ghee spread on it) .

Content: 5)Cut it to small squares while hot.

Content: © 2008 Monica Pal

Content: Version 0.7

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Content: ~ Sattvic Cooking ~

Content: 8.3 BARFI - CASHEW

Content: INGREDIENTS

Content: 2 cups Cashews, raw

Content: 1 ½ cup Sugar

Content: ½ cup Water

Content: ½ cup Ghee

Content: DIRECTIONS

Content:

1. Powder cashews in a coffee blender and set aside.

Content: 2) In a non stick pan, boil sugar and water until the syrup thickens.

Content: 3) Add ¼ cup ghee, cashew powder and then remaining ghee.

Content: 4) As soon as the mixture stops sticking to the sides of the pan, quickly pour it into a greased 9 x 9 inch square pan.

Content: 5) Cool for a few minutes, and then mark into small squares as deep as possible, so that you can cut into squares after it completely cools.

Content: © 2008 Monica Pal Version 0.7 61

Content: ~ Sattvic Cooking ~

Content: 8.4 BARFI - COCONUT

Content: INGREDIENTS

Content: 1 cup Grated fresh coconut

Content: 1-1 1/4 Sugar

Content: 1 cup Water

Content: 2 tbsp Ghee

Content: DIRECTIONS

Content:

1. Mix all the ingredients in a heavy bottomed pan.

Content: 2) Cook on medium heat until the mixture leaves the sides of the pan.

Content: 3) Pour mixture into a greased plate.

Content: 4) Cut into diamond shapes while still warm.

Content: © 2008 Monica Pal Version 0.7 62

Content: ~ Sattvic Cooking ~

Content: 8.5 HALWA - BUTTERNUT SQUASH

Content: INGREDIENTS

Content: 1 Butternut squash, peeled and grated

Content: 5 cups Milk

Content: 2 cups Sugar

Content: 1 stick Butter, unsalted

Content: 1/2 cup Almonds, powdered

Content: 1 pinch Cardamom powder

Content: 1 tsp Nuts

Content: DIRECTIONS

Content:

1. Heat milk, add sugar and boil until it is reduced down to 4 cups, then set aside.

Content: 2) Heat butter and stir fry the squash until it cooks.

Content: 3) Add reduced milk, almond powder and cardamom powder.

Content: 4) Simmer and thicken for 10 minutes.

Content: 5) Pour onto a plate and garnish with nuts.

Content: © 2008 Monica Pal Version 0.7 63

Content: ~ Sattvic Cooking ~

Content: 8.6 HALWA - CARROT

Content: INGREDIENTS

Content: 4 tbsp Ghee

Content: 8 cups Carrots, grated

Content: 4 cups Milk

Content: 2 cups Sugar

Content: 2-3 strands Saffron or ½ tsp Cardamom powder for flavoring

Content: ¼ cup Almonds or Cashew nuts, roasted

Content: DIRECTIONS

Content:

1. Heat ghee and fry carrots.

Content: 2) Add milk and cook carrots until very soft.

Content: 3) Add sugar, and then simmer until sugar dissolves and the syrup thickens.

Content: 4) Add saffron or cardamom powder.

Content: 5) Garnish with almonds or cashew nuts.

Content: 6) Serve hot or cold.

Content: © 2008 Monica Pal Version 0.7 64

Content: ~ Sattvic Cooking ~

Content: 8.7 KHEER - ALMOND & CARROT

Content: INGREDIENTS

Content: ½ cup Almonds, soaked and peeled

Content: 1 ½ cup Carrots, cut and boiled

Content: 1 cup Sugar

Content: 6 cups Milk

Content: 2 Cardamom

Content: 2 tbsp Ghee

Content: 5-6 strands Saffron

Content: 2 tbsp Cashew nuts, chopped

Content: DIRECTIONS

Content:

1. Grind almonds into a paste.

Content: 2) Add carrots and grind again.

Content: 3) Put into a thick bottomed vessel and add sugar.

Content: 4) Stir constantly on low heat and bring to a boil.

Content: 5) Add milk, continue to stir and bring to another boil.

Content: 6) Add cardamom, 1 tbsp ghee and saffron strands.

Content: 7) Stir for one more minute, and then remove from the heat.

Content: 8) In another pan, heat 1 tbsp ghee and roast cashew nuts.

Content: 9) Stir into the kheer.

Content: © 2008 Monica Pal Version 0.7 65

Content: ~ Sattvic Cooking ~

Content: 8.8 KHEER - DATES (Kajura Payasam)

Content: INGREDIENTS

Content: 1 cup Dates

Content: 2 cups Milk

Content: 2 tsp Ghee

Content: 1/2 cup Bambino brand Vermicelli (optional)

Content: 1-2 tbsp Jaggery, powdered, to taste

Content: 1 tsp Cardamom powder

Content: 3-4 tbsp Cashews

Content: DIRECTIONS

Content:

1. Seed and chop dates, set aside a few pieces for garnish.

Content: 2) Blend remaining dates and 1 cup milk to a smooth paste.

Content: 3) Heat ghee in a heavy bottomed pan and roast vermicelli.

Content: 4) Add 1 cup milk and cook vermicelli.

Content: 5) Add jaggery, cardamom and dates paste.

Content: 6) Bring the mixture to a boil, adding more milk if the mixture is too thick and boiling again.

Content: 7) Garnish with date pieces and cashews.

Content: 8) Serve hot.

Content: © 2008 Monica Pal

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Content: 8.9 KHEER - MOONG DAL

Content: INGREDIENTS

Content: 1 cup Moong dal

Content: ½ cup Sugar

Content: ½ cup Jaggery

Content: 3 cups Milk

Content: 2 pieces Cardamom

Content: 4-5 Cashews, chopped

Content: 2 tbsp Ghee

Content: DIRECTIONS

Content:

1. Dry roast dal until it becomes gold in color.

Content: 2) Wash dal well, add 3 cups water and pressure cook.

Content: 3) Transfer dal into a heavy bottomed vessel.

Content: 4) Add sugar, jaggery and milk and boil well.

Content: 5) Add cardamom and 1 tbsp ghee and mix well.

Content: 6) Fry the cashews in 1 tbsp ghee and add them to the mix.

Content: © 2008 Monica Pal Version 0.7 67

Content: ~ Sattvic Cooking ~

Content: 8.10 KHEER - POHA COCONUT

Content: INGREDIENTS

Content: 2 tsp Ghee

Content: 5 Cashews

Content: 5 Almonds

Content: 1 cup Poha

Content: 1 cup Coconut milk

Content: 1 tsp Coconut, grated

Content: 1 cup Sugar

Content: 4 cups Milk

Content: 3 Cardamoms, powdered

Content: DIRECTIONS

Content:

1. Roast cashews and almonds in ghee and set aside.

Content: 2) Wash poha, then drain and set aside.

Content: 3) Boil milk in a heavy bottom pan.

Content: 4) Add poha, coconut milk, grated coconut and sugar and let it cook for 2 minutes.

Content: 5) Garnish with cashews and almonds.

Content: © 2008 Monica Pal Version 0.7 68

Content: ~ Sattvic Cooking ~

Content: 8.11 KHEER - TAPIOCA

Content: INGREDIENTS

Content: 1 cup Tapioca (Sago, Sabudana)

Content: 2 cups Milk

Content: 1 cup Sugar to taste

Content: 3-4 strands Saffron (optional)

Content: 1/2 tsp Cardamom Powder

Content: 1 pinch Nutmeg Powder

Content: 1/2 cup Cashews, almonds, walnuts, raisins (optional)

Content: DIRECTIONS

Content:

1. Wash Tapioca, then drain and set aside.

Content: 2) Boil milk in a heavy bottom pan.

Content: 3) Add tapioca and cook until it is soft and can be easily pressed between fingers.

Content: 4) Add sugar and mix until the sugar dissolves completely.

Content: 5) Add saffron, cardamom and nutmeg powder.

Content: 6) Garnish with fried nuts and raisins.

Content: 7) Serve hot.

Content: © 2008 Monica Pal Version 0.7 69

Content: ~ Sattvic Cooking ~

Content: 8.12 KHEER - VERMICELLI

Content: INGREDIENTS

Content: 1 cup Vermicelli, roasted

Content: 3/4 cup Sugar

Content: 3 cups Whole milk

Content: 1 tbsp Ghee

Content: 1 tbsp Cashews

Content: 1/2 tsp Cardamom powder

Content: DIRECTIONS

Content:

1. Cook the roasted vermicelli in water, then drain.

Content: 2) Add sugar and milk and cook for 15 minutes.

Content: 3) Add cardamom powder and remove from heat.

Content: 4) Heat ghee and brown the cashews.

Content: 5) Add to vermicelli

Content: TIP: Serve warm or refrigerate and serve cold.

Content: © 2008 Monica Pal Version 0.7 70

Content: ~ Sattvic Cooking ~

Content: 8.13 LADDU - BESAN

Content: INGREDIENTS

Content: 10 Cashew nuts, sliced

Content: 5 Raisins

Content: ½ cup Ghee

Content: 1 cup Besan flour, sieved

Content: 1 cup Sugar, finely powdered

Content: 5 Cardamoms, powdered

Content: 1 pinch Kapooram - edible camphor

Content: DIRECTIONS

Content:

1. Fry cashew nuts and raisins in some ghee and set aside.

Content: 2) Heat ghee in a thick bottom pan on a low flame.

Content: 3) Add besan flour and stir continuously. Occasionally add ghee. Keep stirring until the flour becomes golden brown and ghee separates. Remove from fire.

Content: 4) Add powdered sugar, cardamom, kapooram, cashew nuts and raisins. Mix well.

Content: 5) Shape into small balls when still warm.

Content: © 2008 Monica Pal Version 0.7 71

Content: ~ Sattvic Cooking ~

Content: 8.14 LADDU- RAVA

Content: INGREDIENTS

Content: 1 tbsp Ghee

Content: 1 cup Rava

Content: 1 cup Sugar

Content: 1 tsp Coconut, dry, grated

Content: 2 tsp Cardamom powder

Content: 5 Cashews, roasted

Content: ½ cup Milk, heated

Content: DIRECTIONS

Content:

1. Heat ghee, add rava and fry until it is golden brown.

Content: 2) After it has cooled, add sugar, coconut, cardamom and cashews.

Content: 3) Add hot milk to the mixture and make round balls like laddu.

Content: © 2008 Monica Pal Version 0.7 72

Content: ~ Sattvic Cooking ~

Content: 8.15 PAK - COCONUT MYSORE

Content: INGREDIENTS

Content: 1 cup Besan

Content: 1 cup Ghee

Content: 1 cup Fresh grated coconut

Content: 1 cup Milk

Content: 3 cups Sugar

Content: DIRECTIONS

Content:

1. Mix all the ingredients in a heavy bottomed pan.

Content: 2) Cook on medium heat until the mixture leaves the sides of the pan.

Content: 3) Pour mixture into a greased plate.

Content: 4) Cut into pieces.

Content: 8.16 PAK - MYSORE

Content: INGREDIENTS

Content: 1 cup Besan flour, sifted

Content: 1 cup Ghee, melted & at room temperature

Content: ¾ cup Sugar to taste

Content: 2 Cardamom pods, seeds powdered

Content: DIRECTIONS

Content:

1. Roast flour on a hot griddle for 2-3 minutes stirring constantly. Set aside.

Content: 2) Melt ½ cup ghee in a pan.

Content: 3) In another pan, cook sugar and 1 cup of water until the syrup becomes sticky, but not stringy.

Content: 4) Add roasted flour to the syrup, stirring constantly. Take off the flame for a second while you get the melted ghee ready.

Content: 5) Pour ghee in a steady stream into the syrup while stirring.

Content: 6) Stir in another ½ cup ghee. Cook until the mixture turns light brown and becomes porous and spongy like bread.

Content: 7) Sprinkle the cardamom powder over the mixture and pour immediately into a 9” shallow cake pan. The mixture sets within a minute.

Content: 8) With a sharp knife cut into 1 ½ inch diamond shapes immediately.

Content: © 2008 Monica Pal Version 0.7 73

Content: ~ Sattvic Cooking ~

Content: 8.17 DOUBLE KE MEETA

Content: INGREDIENTS

Content: 6 slices White bread

Content: 1 cup Ghee

Content: For Syrup:

Content: 2 cups Sugar

Content: 3 cups Water

Content: 3 Cardamom pods, seeded and powdered

Content: 4 drops Lime juice

Content: 5-6 strands Saffron

Content: 8 cups Milk

Content: 1 cup Cashew nuts and Almonds, chopped into pieces

Content: DIRECTIONS

Content:

1. Cut bread slices into halves (triangles) and dry overnight.

Content: 2) Heat ghee and fry bread slices until golden brown.

Content: 3) Boil syrup ingredients until the mixture thickens and then set aside.

Content: 4) Make condensed milk by slowly boiling milk until it is reduced to ¼ of the original amount.

Content: 5) Roast cashew and almond pieces in ghee.

Content: 6) Dip the fried bread in the sugar syrup, place in tray and pour the condensed milk over the bread.

Content: 7) Garnish with roasted nuts

Content: © 2008 Monica Pal Version 0.7 74

Content: ~ Sattvic Cooking ~

Content: 8.18 CASHEW & PISTA ROLLS

Content: INGREDIENTS

Content: For Cashew Rolls:

Content: 1 cup Cashew nuts, soaked in warm water for 2 hours

Content: 1/2 cup Milk

Content: 1/2 cup Sugar

Content: 1/2 stick Butter

Content: 1/2 tsp Cardamom powder

Content: For Pistachios Rolls:

Content: 1 cup Pistachios, soaked in warm water for 2 hours

Content: 1/2 cup Milk

Content: 1/2 cup Sugar

Content: 1/2 stick Butter

Content: 1/2 tsp Cardamom powder

Content: 2-3 drops Green food coloring (optional)

Content: Edible Silver paper (optional)

Content: DIRECTIONS

Content: Make Cashew Rolls:

Content:

1. Wash cashews, then grind with milk into smooth paste. Set aside.

Content: 2) Dissolve sugar into 1/4 cup water and cook into a stringy syrup.

Content: 3) Add butter and cashew paste.

Content: 4) Cook on medium flame, stirring continuously. Set aside to cool.

Content: 5) Divide into 2 and shape each portion into a cylindrical roll.

Content: Make Pistachio Rolls:

Content: 6) Wash pistachios, peel the skin, then grind with milk into a smooth paste. Set aside.

Content: 7) Dissolve sugar into 1/4 cup water and cook into a stringy syrup.

Content: 8) Add butter and pistachios paste.

Content: 9) Cook on medium flame, stirring continuously. Set aside to cool.

Content: 10) Divide into 2 and shape each portion into a cylindrical roll.

Content: Use greased rolling pin and wax paper to make the Rolls:

Content: 11) Roll each portion into a rectangle.

Content: 12) Starting from one edge, roll the dough tightly.

Content: 13) Cut into 2" lengths and dip the edge into pistachio powder.

Content: 14) Roll with silver paper for decoration.

Content: © 2008 Monica Pal Version 0.7 75

Content: ~ Sattvic Cooking ~

Content: 9. *** SNACKS ***

Content: (C) 2008 Monica Pal

Content: Version 0.7

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Content: ~ Sattvic Cooking ~

Content: 9.1 CHATPATTA CORN

Content: INGREDIENTS

Content: Seasonings:

Content: 2 tsp Oil

Content: 1 tsp Mustard seeds

Content: 2 Dry Red Chillies

Content: 4 cups Sweet corn kernels

Content: 3 tbsp Coconut, fresh grated

Content: 2 tsp Lime juice

Content: 1 pinch Salt to taste

Content: 1 tbsp Cilantro, chopped finely

Content: DIRECTIONS

Content:

1. Heat oil and fry seasonings until they splutter.

Content: 2) Add corn and stir fry on high. Let the water dry up.

Content: 3) Add coconut, lime juice, salt and mix well.

Content: 4) Garnish with cilantro.

Content: © 2008 Monica Pal Version 0.7 77

Content: ~ Sattvic Cooking ~

Content: 9.2 CHANNA SUNDAL

Content: INGREDIENTS

Content: 1 cup Black Channa

Content: Seasonings:

Content: 2 tsp Oil

Content: 1/2 tsp Urad dal

Content: 1/2 tsp Mustard seeds

Content: 4 Dry Red Chillies

Content: 1/4 tsp Asafetida

Content: 5-6 Curry leaves

Content: 2 tbsp Coconut, finely chopped

Content: 1 tsp Salt to taste

Content: DIRECTIONS

Content:

1. Soak black channa in water over night.

Content: 2) Strain channa, add fresh water and pressure cook until tender.

Content: 3) After cooling, strain.

Content: 4) Heat oil and fry seasonings.

Content: 5) Add curry leaves, coconut, salt and channa. Mix well.

Content: © 2008 Monica Pal Version 0.7 78

Content: 9.3 PUFFED RICE HOT MIXTURE

Content: INGREDIENTS

Content: For mixed powders:

Content: 1 tsp Red Chilli powder, to taste

Content: 1 tsp Coriander powder

Content: 1 tsp Cumin powder

Content: 2 tsp Aamchur powder

Content: 2 tsp Granulated sugar

Content: 1 pinch Salt to Taste

Content: Seasonings:

Content: 4 tsp Oil

Content: 1/2 tsp Mustard seeds

Content: 1 pinch Asafetida

Content: 1/2 tsp Turmeric

Content: 10-12 Curry leaves

Content: 1/2 cup Peanuts (or cashew nuts, or a mix of both)

Content: 1/2 cup Coconut curls

Content: 6 cups Puffed rice or puffed wheat

Content: DIRECTIONS

Content:

1. Mix powdered ingredients together.

Content: 2) Heat oil and fry seasonings until peanuts brown.

Content: 3) Add coconut curls, and when they start to turn golden brown, remove from the heat, and cool.

Content: 4) Stir in mixed powders and then stir in puffed rice until the grains are coated with the spice and oil mix.

Content: 5) Cool completely before serving or store in an air tight container for several days.

Content: ~ Sattvic Cooking ~

Content: 9.4 SPROUTED MOONG CHAT

Content: INGREDIENTS

Content: 1 cup Whole Moong dal, sprouted by soaking 12 hours in summer, 24 hours in winter

Content: 1 large Potato, boiled and cubed

Content: Seasonings:

Content: 1 tsp Mustard

Content: 1 tsp Cumin seeds

Content: 2 Dry Red Chillies

Content: ½ tsp Black pepper powder

Content: ½ tsp Cumin powder

Content: ½ tsp Kala namak

Content: 1 pinch Salt to taste

Content: 1 lemon

Content: 1 tbsp Cilantro, finely chopped

Content: DIRECTIONS

Content:

1. Heat oil and fry seasonings until they splutter.

Content: 2) Add potatoes and sprouted moong and fry for 3 minutes.

Content: 3) Garnish with lemon and cilantro.

Content: © 2008 Monica Pal Version 0.7 80

Content: 9.5 VADA - DAHI VADA

Content: INGREDIENTS

Content: 2 cups + 1/2 tsp Urad dal

Content: 3-4 Dry Red Chillies

Content: 1 tsp Salt to taste

Content: 5-6 stems Cilantro, finely chopped

Content: 4 cups Buttermilk

Content: 1 tsp Turmeric

Content: 1 pinch Salt to taste

Content: 3 cups Oil as needed for deep frying

Content: 1/2 tsp Mustard seeds

Content: DIRECTIONS

Content:

1. Soak 2 cups dal for 2 hours.

Content: 2) Drain dal, add 2-3 chillies and salt.

Content: 3) Mix into a thick dough using a blender and using as little water as possible. Set aside.

Content: 4) Mix in finely chopped cilantro.

Content: 5) Pour buttermilk into a large vessel, and then add salt and turmeric.

Content: 6) Heat oil and fry mustard seeds until they pop.

Content: 7) Brown 1/2 tsp urad dal and 2 red chillies and then add this to the buttermilk and stir well.

Content: 8) Heat oil. Then take a little bit of the dough, make it into a ball, flatten it on a wax paper, make a hole in the center.

Content: 9) Deep fry in hot oil. Remove when it is golden brown.

Content: 10) Soak in buttermilk for 1 hour.

Content: 9.6 VADA - MASALA VADA

Content: INGREDIENTS

Content: 1 cup Channa dal

Content: 3 Dry Red Chillies

Content: 1/4 inch Ginger, chopped

Content: 1 tbsp Cilantro, chopped

Content: 1/2 tsp Salt to taste

Content: 2 cups Oil as needed for deep frying

Content: DIRECTIONS

Content:

1. Soak the channa dal in water for an hour.

Content: 2) Wash dal, drain the water and grind dal into a coarse paste.

Content: 3) Mix in red chillies, ginger, cilantro and salt.

Content: 4) Heat oil in a frying pan.

Content: 5) Take a lime size ball of the dough, flatten it in the palm of your hand and place it in the hot oil. Fry 3-4 balls at a time.

Content: 6) When both sides are evenly fried, remove from the oil and drain.

Content: ~ Sattvic Cooking ~

Content: 9.7 VADA - BASIC MEDHU VADA

Content: INGREDIENTS

Content: 2 cups Urad dal

Content: 1 tsp Black Pepper, crushed

Content: 1 tsp Salt to taste

Content: 3 cups Oil as needed for deep frying

Content: DIRECTIONS

Content:

1. Soak dal for 1-2 hours.

Content: 2) Drain dal, add salt and pepper.

Content: 3) Mix into a thick dough using a blender and using as little water as possible.

Content: 4) Heat oil. Take a little dough, make it into a ball, flatten it on a wax paper, and make a hole in the center.

Content: 5) Deep fry in hot oil. Remove when it is golden brown.

Content: © 2008 Monica Pal Version 0.7 83

Content: 2 cups Urad dal

Content: 3-4 Dry Red Chillies

Content: 1 inch Ginger

Content: 1 tsp Salt

Content: 5-6 stems Cilantro, finely chopped

Content: 3 cups Oil as needed for deep frying

Content:

1. Soak dal for 1-2 hours.

Content: 2) Drain dal, add chillies, ginger and salt.

Content: 3) Mix into a thick dough using a blender and using as little water as possible.

Content: 4) Mix in finely chopped cilantro.

Content: 5) Heat oil. Then take a little bit of the dough, make it into a ball, flatten it on a wax paper, make a hole in the center.

Content: 6) Deep fry in hot oil. Remove when it is golden brown.

Content: ~ Sattvic Cooking ~

Content: 10. *** CHUTNEYS ***

Content: © 2008 Monica Pal

Content: Version 0.7

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Content: ~ Sattvic Cooking ~

Content: 10.1 AMLA MURABBA (Gooseberry Spread)

Content: INGREDIENTS

Content: 1 cup Amla or gooseberry, washed and grated

Content: ½ cup Water

Content: 1 ¼ cups Sugar

Content: 2-inch Cinnamon stick

Content: 1 tsp Cardamom powder

Content: DIRECTIONS

Content:

1. Dissolve sugar into water.

Content: 2) Add amla and cinnamon and cook until the amla is clear and the juice thickens into a jam.

Content: 3) Remove the cinnamon stick, add cardamom and mix well.

Content: 4) Cool and serve with bread or roti.

Content: © 2008 Monica Pal Version 0.7 86

Content: 10.2 BERAKAYA THOKKU (Ridge Gourd Skin) PACHADI

Content: INGREDIENTS

Content: 1 Ridge gourd

Content: 1 tbsp Oil

Content: 1 bunch Mint leaves

Content: 2 tbsp Tamarind paste

Content: 4 Dry Red Chillies

Content: 1 pinch Turmeric powder

Content: 1 pinch Salt to taste

Content: Seasonings:

Content: 4 tbsp Oil

Content: 1 tsp Cumin seeds

Content: 1 tsp Mustard seeds

Content: 1 tsp Coriander seeds

Content: 1 tbsp Urad dal

Content: 1 tbsp Channa Dal

Content: 1 pinch Asafetida powder

Content: DIRECTIONS

Content:

1. Peel ridge gourd and save the skin.

Content: 2) Chop ridge gourd into small pieces and cut skin into ¼ inch pieces.

Content: 3) Heat oil and fry the skin and mint leaves. Set aside to cool.

Content: 4) Add tamarind, red chillies, turmeric, salt and grind into a paste.

Content: 5) Put paste into a serving bowl and add the chopped ridge gourd pieces.

Content: 6) Heat oil and fry seasonings until they splutter.

Content: 7) Cool seasonings and drizzle over ridge gourd.

Content: ~ Sattvic Cooking ~

Content: 10.3 COCONUT CHUTNEY (for Ven Pongal)

Content: INGREDIENTS

Content: 1 tsp

Content: Oil

Content: 3 tbsp

Content: Urad dal

Content: 3-4

Content: Dry Red Chillies

Content: ½ tsp

Content: Asafetida powder

Content: ½

Content: Coconut

Content: 1 tsp

Content: Salt to taste

Content: 1

Content: Tamarind, small piece

Content: Seasonings:

Content: 1 tsp

Content: Oil

Content: 3tbsp + ½ tsp

Content: Urad dal

Content: ½ tsp

Content: Mustard seeds

Content: 3-4

Content: Curry leaves

Content: DIRECTIONS

Content:

1. Heat 1 tsp oil, fry 3 tbsp urad dal and 2 red chillies until they brown.

Content: 2) Turn off the stove and add asafetida.

Content: 3) Blend dal, coconut, salt and tamary to a smooth paste with water.

Content: It can be a thick paste or watery to go with the Ven Pongal.

Content: 4) Heat 1 tsp oil and fry seasonings until they brown.

Content: 5) Add seasonings to the coconut paste.

Content: © 2008 Monica Pal

Content: Version 0.7

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Content: ~ Sattvic Cooking ~

Content: 10.4 COCONUT CHUTNEY (for Idlis, Dosas)

Content: INGREDIENTS

Content: For paste:

Content: 1/2 Fresh Coconut

Content: 3 Dry Red Chillies

Content: 3 tbsp Channa Dal, fried

Content: 1/2 tsp Salt to taste

Content: Seasonings:

Content: 1 tsp Oil

Content: 1/2 tsp Mustard seeds

Content: 1/2 tsp Urad dal

Content: 1 Red Chilli

Content: 3-4 Curry leaves

Content: DIRECTIONS

Content:

1. Blend all the ingredients into a smooth paste.

Content: 2) Heat oil and fry seasonings until they brown.

Content: 3) Add seasonings to the coconut paste.

Content: TIP: Blend chopped cilantro into the paste for a different taste.

Content: © 2008 Monica Pal Version 0.7 89

Content: ~ Sattvic Cooking ~

Content: 10.5 GINGER CHUTNEY (Allam Pachadi)

Content: INGREDIENTS

Content: Seasonings:

Content: 1 tsp Oil

Content: 2 tsp Urad dal

Content: 10 Dry Red Chillies

Content: 2 inches Ginger, grated

Content: 1 tsp Tamarind paste

Content: 1 tsp Jaggery

Content: 1 pinch Salt to taste

Content: DIRECTIONS

Content:

1. Heat oil and brown seasonings.

Content: 2) Mix in remaining ingredients and grind into a paste.

Content: © 2008 Monica Pal Version 0.7 90

Content: ~ Sattvic Cooking ~

Content: 10.6 MANGO CARROT CHUTNEY

Content: INGREDIENTS

Content: Seasonings:

Content: 4 tbsp Oil

Content: 1 tsp Mustard seeds

Content: 1 tbsp Urad dal

Content: 1 tbsp Channa dal

Content: 1 tsp Coriander seeds

Content: 1 tsp Cumin seeds

Content: 1 pinch Asafetida powder

Content: 1 Raw Mango, grated

Content: 2 Carrots, grated

Content: 2 tbsp Tamarind paste

Content: 1 tsp Mustard powder

Content: 2 tsp Red Chilli powder

Content: 1 pinch Salt to taste

Content: 1 pinch Turmeric

Content: DIRECTIONS

Content:

1. Heat oil and fry mustard seeds. When they splutter add all other seasonings. Set aside to cool.

Content: 2) Mix remaining ingredients.

Content: 3) Add to seasonings after they have cooled.

Content: © 2008 Monica Pal

Content: Version 0.7

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Content: ~ Sattvic Cooking ~

Content: 10.7 PEANUT CHUTNEY

Content: INGREDIENTS

Content: 1 cup Peanuts

Content: 6 Dry Red Chillies

Content: 1 cup Channa dal

Content: 1 cup Coconut, fresh grated

Content: 2 tsp Tamarind paste

Content: 1 pinch Salt to taste

Content: Seasonings:

Content: 4 tbsp Oil

Content: 1 tbsp Urad dal

Content: 1 tbsp Channa dal

Content: 1 tsp Coriander seeds

Content: 1 tsp Cumin seeds

Content: 1 tsp Mustard seeds

Content: 1 pinch Asafetida powder

Content: DIRECTIONS

Content:

1. Roast Peanuts and red chillies.

Content: 2) Roast channa dal.

Content: 3) Grind roasted peanuts, chillies, channa dal. Add coconut, tamarind and salt and grind to a fine paste.

Content: 4) Heat 4 tbsp of oil and fry mustard seeds. When they splutter fry all the other seasonings. Set aside to cool.

Content: 5) Add seasonings to the paste after they have cooled.

Content: © 2008 Monica Pal Version 0.7 92

Content: ~ Sattvic Cooking ~

Content: 10.8 TOMATO GINGER CHUTNEY

Content: INGREDIENTS

Content: 1 tbsp Oil

Content: 1 tsp Cumin seeds

Content: 2 tbsp Ginger, grated

Content: 2 Tomatoes, finely chopped

Content: 1 tsp Tamarind paste

Content: ½ tsp Jaggery

Content: ½ cup Sesame seeds

Content: Seasonings:

Content: 4 tbsp Oil

Content: 1 tsp Mustard seeds

Content: 1 tbsp Urad dal

Content: 1 tbsp Channa dal

Content: 1 tsp Coriander seeds

Content: 1 tsp Cumin seeds

Content: 1 pinch Asafetida powder

Content: DIRECTIONS

Content:

1. Heat oil and fry Cumin seeds.

Content: 2) Add ginger, tomatoes and fry until tomatoes are soft.

Content: 3) Add tamarind and jaggery.

Content: 4) After the mixture has cooled, blend into a paste.

Content: 5) Roast sesame seeds, grind into a powder and add to the paste.

Content: 6) Heat 4 tbsp of oil, fry mustard seeds. When they splutter, add the remaining seasonings.

Content: 7) Cool seasonings and mix into the paste.

Content: © 2008 Monica Pal Version 0.7 93

Content: ~ Sattvic Cooking ~

Content: 10.9 TINDORA CHUTNEY (Dondakaya Pachadi, Indian Ivy Gourd)

Content: INGREDIENTS

Content: 2 tbsp Oil

Content: 6 Dry Red Chillies

Content: 1 cup Coconut, fresh grated

Content: 2 cups Tindora

Content: 1 tsp Tamarind paste

Content: 1 pinch Salt to taste

Content: Seasonings:

Content: 4 tbsp Oil

Content: 1 tbsp Urad dal

Content: 1 tbsp Channa dal

Content: 1 tsp Cumin seeds

Content: 1 tsp Mustard seeds

Content: 1 pinch Asafetida powder

Content: 1 Red Chilli

Content: 4-5 Curry leaves

Content: DIRECTIONS

Content:

1. Cut tindora into halves.

Content: 2) Heat oil, and then fry red chillies, coconut and tindora until soft.

Content: 3) Add tamarind paste and salt, and then grind into a paste.

Content: 4) Heat oil and fry the seasonings until they splutter.

Content: 5) Add seasonings to the tindora paste.

Content: © 2008 Monica Pal Version 0.7 94

Content: 10.10 RED SORREL CHUTNEY (Gongura Pachadi)

Content: INGREDIENTS

Content: 1 bunch Red Sorrel leaves, washed

Content: 7 Dry Red Chillies

Content: 1 tsp Fenugreek seeds

Content: 1 tsp Cumin seeds

Content: 1 Tomato

Content: 1 tsp Urad dal

Content: 1 tsp Channa dal

Content: Seasonings:

Content: 1 tsp Oil

Content: 1 tsp Mustard seeds

Content: 1/2 tsp Jeera seeds

Content: 1/2 tsp Urad dal

Content: 1 sprig Curry leaves

Content: DIRECTIONS

Content:

1. Separate the sorrel leaves from the stalks.

Content: 2) Heat oil and fry seasonings until they splutter and brown.

Content: 3) Add sorrel, tomato and salt and cook.

Content: 4) Blend into a paste.

Content: ~ Sattvic Cooking ~

Content: 10.11 IDLY KARAM PODI

Content: INGREDIENTS

Content: 1 tsp Oil

Content: 8 Dry Red Chillies

Content: 1 cup Channa dal

Content: 1/2 tsp Mustard seeds

Content: 1 pinch Fenucreek (methi) seeds

Content: 1 tsp Black pepper corns

Content: 1/2 cup Urad dal

Content: 1 tsp Coriander seeds

Content: 1 tsp Tamarind

Content: 1 pinch Salt to taste

Content: 3-4 Curry leaves

Content: 1 pinch Asafetida powder

Content: 1 tsp Ghee

Content: DIRECTIONS

Content:

1. Heat oil, roast all ingredients except Asafetida, until they splutter.

Content: 2) Add asafetida and remove from heat.

Content: 3) Grind into a powder.

Content: 4) Mix with hot melted ghee before serving.

Content: © 2008 Monica Pal Version 0.7 96

Content: ~ Sattvic Cooking ~

Content: 11. *** DRINKS ***

Content: (C) 2008 Monica Pal

Content: Version 0.7

Content: 97

Content: 11.1 SWEET LASSI

Content: INGREDIENTS

Content: 2 cups Water

Content: ½ cup Plain yogurt

Content: 2 tbsp Sugar

Content: 2 drops Rose water

Content: DIRECTIONS

Content:

1. Blend all ingredients in a blender for 1-2 minutes.

Content: 2) Serve cold.

Content: 11.2 PACHAK LASSI

Content: INGREDIENTS

Content: 2 cups Water

Content: ½ cup Plain yogurt

Content: 1 inch Fresh ginger

Content: ½ tsp Cumin powder

Content: 1 pinch Salt to taste

Content: 1/2 tbsp Cilantro, chopped

Content: DIRECTIONS

Content:

1. Blend all ingredients in a blender for 1-2 minutes.

Content: 2) Garnish with cilantro.

Content: 11.3 MANGO LASSI

Content: INGREDIENTS

Content: 1 cup Plain yogurt

Content: ½ cup Mango pulp

Content: 1 cup Crushed ice

Content: 3 tbsp Sugar

Content: DIRECTIONS

Content:

1. Put all the ingredients into a blender and blend for 1-2 minutes.

Content: 2) Thin to desired consistency by adding water.

Content: 3) Serve chilled.

Content: Serves 4.

Content: © 2008 Monica Pal Version 0.7 98

Content: 11.4 GINGER CHAI

Content: INGREDIENTS

Content: 1 inch Ginger, grated or crushed

Content: 2 tsp Jaggery

Content: 2 cups Water

Content: DIRECTIONS

Content:

1. Add ginger and jaggery to water and reduce mixture down to 1 ½ cups.

Content: 2) Filter and serve hot.

Content: 11.5 MASALA CHAI

Content: INGREDIENTS

Content: 4 cups Water

Content: 1 inch Cinnamon stick, crushed

Content: 1 tsp Fennel seeds

Content: 1 inch Ginger, grated or crushed

Content: 3 cups Milk

Content: 5 tsp Tea dust or powder

Content: 4 Cardamom pods, seeds removed and powdered

Content: 7 tsp Sugar

Content: DIRECTIONS

Content:

1. Boil water with cinnamon, fennel and ginger.

Content: 2) Add Milk, tea dust and boil for 2 minutes.

Content: 3) Add cardamom and sugar.

Content: 4) Filter and serve hot.

Content: ~ Sattvic Cooking ~

Content: © 2008 Monica Pal Version 0.7 99

Content: 11.6 ROSE DRINK (Gulab Sharbat)

Content: INGREDIENTS

Content: ?? cups Water

Content: 2 cups Rose petals, crushed

Content: 1 tsp Cardamom powder

Content: 1/2 cup Pomegranate Juice

Content: 1 cup Lemon juice

Content: 1 cup Sugar

Content: DIRECTIONS

Content:

1. Bring water to a boil, then add rose petals and cardamom, remove from heat and set aside for 12 hours.

Content: 2) Filter the tea and add pomegranate juice, lemon juice and sugar.

Content: 3) Serve chilled with ice cubes.

Content: 11.7 RAW MANGO DRINK (Aam Paana)

Content: INGREDIENTS

Content: 4 cups Mango, raw, peeled and finely chopped

Content: 8 cups Water

Content: 1/2 tsp Cumin powder

Content: 1/4 tsp Red Chilli powder

Content: 3 tsp Sugar

Content: 1/2 tsp Salt

Content: 2 tsp Mint leaves, finely chopped

Content: 12 ice cubes, crushed

Content: DIRECTIONS

Content:

1. Cook raw mangoes till soft, then blend into a fine paste.

Content: 2) Mix remaining ingredients, adding crushed ice cubes before serving.

Content: © 2008 Monica Pal Version 0.7 100

Content: 11.8 PANAKAM

Content: INGREDIENTS

Content: 4 cups Water

Content: ½ cup Jaggery, grated

Content: 1 pinch Dry Ginger powder

Content: 6 Black pepper corns, crushed

Content: 2 Cardamom pods, seeds removed and powdered

Content: DIRECTIONS

Content:

1. Dissolve jaggery in water.

Content: 2) Add remaining ingredients and mix well.

Content: 3) Filter and serve chilled.

Content: © 2008 Monica Pal Version 0.7 101

Content: ~ Sattvic Cooking ~

Content: 12. *** SOUPS ****

Content: (C) 2008 Monica Pal

Content: Version 0.7

Content: 102

Content: ~ Sattvic Cooking ~

Content: 12.1 CAULIFLOWER SOUP (Phul Gobi Shorba)

Content: INGREDIENTS

Content: 1 cup Cauliflower, cubed

Content: 1 quart Milk

Content: 3 cups Water

Content: 10 Cashews

Content: 1 tsp Black Pepper powder

Content: 1 tsp Sugar

Content: 1 pinch Salt to taste

Content: ¼ Stick Butter

Content: 1 tsp Cumin powder

Content: 1 tsp Cilantro, finely Chopped

Content: DIRECTIONS

Content:

1. Cook cauliflower with milk, water and cashews. Cool, then blend the mixture.

Content: 2) Add salt, sugar and pepper and bring to a boil.

Content: 3) Add butter and garnish with cumin and cilantro and serve hot.

Content: © 2008 Monica Pal Version 0.7 103

Content: ~ Sattvic Cooking ~

Content: 12.2 CELERY, TOMATO & CARROT SOUP

Content: INGREDIENTS

Content: 2 stalks Celery, chopped

Content: 2 large Tomatoes, chopped

Content: 2 Carrots, chopped

Content: 1 pinch Salt to taste

Content: 1/2 tsp Black pepper powder

Content: DIRECTIONS

Content:

1. Cook celery, tomatoes and carrots.

Content: 2) Cool, then blend in a blender until smooth. Add water as needed.

Content: 3) Add salt and pepper and cook for 5 minutes.

Content: © 2008 Monica Pal

Content: Version 0.7

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Content: ~ Sattvic Cooking ~

Content: 12.3 LENTIL APRICOT SOUP

Content: INGREDIENTS

Content: 1 tbsp Oil

Content: 1 pinch Asafetida powder

Content: 1 cup Lentils

Content: 4-5cups Water

Content: 1 Tomato

Content: Seasonings:

Content: 1tsp Cumin powder

Content: 1/4tsp Coriander powder

Content: 1/2 cup Dried apricots, minced

Content: 1tsp Chili powder

Content: 1 pinch Black pepper to taste

Content: 1 pinch Salt to taste

Content: 1 tbsp Yoghurt

Content: 1 tbsp Cilantro, chopped

Content: DIRECTIONS

Content:

1. Heat oil and add asafetida.

Content: 2) Add lentils and water and bring it to a boil.

Content: 3) Lower heat and simmer for 15-20 min.

Content: 4) Drop tomato in boiling water for a minute, then put it in ice cold water for a minute. Peel the skin & chop the tomato.

Content: 5) Add tomato and seasonings to the lentils.

Content: 6) Add water and simmer for 15 minutes or until the lentils are soft.

Content: 7) Garnish with yogurt and cilantro.

Content: © 2008 Monica Pal Version 0.7 105

Content: ~ Sattvic Cooking ~

Content: 12.4 TOMATO SOUP

Content: INGREDIENTS

Content: 2 lb Tomatoes

Content: 2-3 tbsp Moong dal

Content: 1 tsp Rasam powder

Content: 1 tsp Salt to taste

Content: DIRECTIONS

Content:

1. Pressure cook tomatoes and moong dal.

Content: 2) Puree in a blender.

Content: 3) Strain to remove seeds & peel.

Content: 4) Pour the mixture into a pan, then add rasam powder and salt.

Content: 5) Add water to get the desired consistency. Bring to a boil and simmer for 5-7 minutes.

Content: Serve with butter & croutons.

Content: © 2008 Monica Pal Version 0.7 106

Content: ~ Sattvic Cooking ~

Content: 12.5 TOOR DAL SHOORVA

Content: INGREDIENTS

Content: ½ cup Toor dal, washed and drained

Content: Seasonings:

Content: 2 tsp Ghee

Content: 1 inch Cinnamon stick

Content: 1 tsp Mustard seeds

Content: 1 tsp Coriander powder

Content: 1 tsp Cumin powder

Content: 1 tsp Black pepper powder

Content: 1 sprig Curry leaves

Content: 1 tsp Ginger, grated

Content: 1 cup Mixed vegetables (chopped cauliflower, carrots, green beans)

Content: 2 tsp Yogurt

Content: 2 tsp Lemon juice

Content: 1 pinch Salt to taste

Content: 1 tsp Cilantro (Finely chopped)

Content: DIRECTIONS

Content:

1. In a pressure cooker, heat oil.

Content: 2) Add seasonings until they splutter and brown.

Content: 3) Add dal and fry for 2 minutes.

Content: 4) Add 2 cups water and pressure cook for 2 whistles, till the dal is soft.

Content: Cool dal, then blend until smooth.

Content: 5) Add more water and bring to a boil.

Content: 6) Add mixed vegetables and cook.

Content: 7) Add yogurt, lemon juice and salt and mix well

Content: 8) Garnish with Cilantro and Serve Hot

Content: © 2008 Monica Pal Version 0.7 107

Content: ~ Sattvic Cooking ~

Content: 13. *** PASTAS ***

Content: (C) 2008 Monica Pal

Content: Version 0.7

Content: 108

Content: ~ Sattvic Cooking ~

Content: 13.1 PASTA IN WHITE BEAN SAUCE

Content: INGREDIENTS

Content: 1lb Fusili Pasta

Content: 1 pinch Asafetida powder

Content: 1/3 cup Dry Canelli beans, soaked overnight and cooked

Content: 1 tbsp Lime Juice

Content: 1 tbsp Brown Sugar

Content: 1 sprig Fresh Oregano or 1 tsp Dry Oregano

Content: 1 pinch Salt to taste

Content: 1 pinch Black Pepper, crushed

Content: ½ cup Water

Content: 1 tblsp Olive oil

Content: DIRECTIONS

Content:

1. Cook pasta according to directions.

Content: 2) Heat oil; add asafetidla, beans, lime juice, brown sugar, oregano salt & pepper. Cook until beans are done, about 5 minutes.

Content: 3) Add water and blend in a food processor.

Content: 4) Toss mixture with pasta

Content: © 2008 Monica Pal Version 0.7 109

Content: ~ Sattvic Cooking ~

Content: 13.2 TOFU ASPARAGUS PASTA

Content: INGREDIENTS

Content: 1 lb Penne Rigate

Content: ½ lb Tofu

Content: 1 lb Asparagus, cut into 1 inch pieces

Content: ½ cup Milk (or soy milk)

Content: 1 pinch Asafetida powder

Content: 1 tbsp Olive oil

Content: 1 pinch Nutmeg powder

Content: ½ tsp Black pepper, crushed

Content: 1 pinch Salt to taste

Content: DIRECTIONS

Content:

1. Cook pasta as per directions.

Content: 2) Puree tofu and milk in a blender.

Content: 3) Heat oil and add asafetida.

Content: 4) Add asparagus and stir until cooked.

Content: 5) Add pureed tofu, salt and pepper.

Content: 6) Simmer for 5 minutes.

Content: 7) Add nutmeg and toss with pasta.

Content: © 2008 Monica Pal Version 0.7 110

Content: About The SPH Nithyananda Paramashivam

Content: The Supreme Pontiff of Hinduism ("SPH"), Jagatguru Mahasannidhanam ("JGM"), His Divine Holiness("HDH") Bhagavan Sri Nithyananda Paramashivam, is recognized as the 1008th living incarnation of Paramashiva as per Sanatana Hindu Dharma ("Hinduism") and by His predecessors of enlightened masters and adepts.

Content: The SPH Nithyananda Paramashivam is reviving Hinduism as the 1008th Acharya Mahamandaleshwar (the head for all spiritual leaders) of Atal Akhada (ancient apex body of Hinduism), coronated as Mahamandaleshwar (Supreme Spiritual Head) of Maha Nirvani Akhada (largest apex monastic order) and the youngest Mahamandaleshwar, ordained as the 233rd Guru Mahasannidhanam (Pontiff) of Thondai Mandala Aadheenam, ordained as the 293rd Guru Mahasannidhanam (Pontiff) of Shyamalapeeta Sarvajnapeetam, ordained as the 23rd Guru Mahasannidhanam of Dharmamukthi Swargapuram Aadheenam, and coronated as the 203rd Emperor of Suryavamsa Surangi Samrajyam.

Content: The Srimad KArana Agama, Purva bhaga, Patala 71, Sakalotpatti vidhi, Sloka 8 & 9 (Sacred Ancient Hindu scripture) declares:

Content: इत्येवं निष्कळः प्रोक्तः परं भावमिति स्मृतम्‌। सृष्टिस्थित्यलौककार्यं लोकानुग्रहतःकारणम्‌॥ साधकानां हितार्थं तु स्वेच्छया गृल्हते तनूः॥

Content: In this way (Shiva) who is Nishkala - without any body and parts, who is the Ultimate Supreme Being, who is established in the Creation, who is the Cause of the creation of the Universe, assumes a body out of His Free Will for the protection of the Universe, and for the welfare of the Spiritual seekers and Devotees.

Content: The SPH Nithyananda Paramashivam is the reigning spiritual emperor of 17 ancient traditional Hindu kingdoms and the reviver of the most ancient, most peaceful, still living and long-lasting demonstrable system that shows the possibility of peaceful co-existence amongst people. Following the coronation to establish KAILASA worldwide at the age of 16, for the past 27 years, The SPH Nithyananda Paramashivam, as the face of the unified Hindus, has been single-handedly, tirelessly inspiring the dispossessed Hindu Diaspora to reclaim their Hindu centric freedom and stand unified for the centuries-old Hindu genocide.

Content: About The SPH Nithyananda Paramashivam

Content: The 1008th living incarnation of Paramaśiva, The SPH Nithyananda Paramashivam stands as the unifying force for the 2 billion born and practicing Hindu diaspora worldwide and established the Hindu State, KAILASA for the persecuted Hindus in over 100 countries.

Content: The SPH Nithyananda Paramashivam has made resolute efforts towards recognizing and legitimizing the Hindu genocide which has been receiving scant consideration by global leaders and international bodies, The SPH Nithyananda Paramashivam founded KAILASA Uniting Nations. For the past 27 years, this international body has been responsible in building relations, bridging dialogs, inspiring leaders, uniting nations towards acknowledging the Hindu policies which are universal, life positive as referenced from the ancient text of Hinduism. This is the ‘ahimsa’ (non-violent) way of bringing acknowledgment to the horrors of the Hindu genocide, the untold facts of the darkest act of mankind on Earth to the most contributing civilization - KAILASA.

Content: KAILASA is an apolitical nation whose vision is enlightened living for all. Towards this goal, KAILASA is the only Hindu nation on planet Earth today bringing legitimacy to the principles of Hinduism. Social principles, economic principles, judicial principles, Hindu medical principles, and Hindu economic principles. KAILASA is The SPH Nithyananda Paramashivam’s response to humanity’s global problems of poverty, hunger, illiteracy, disease, violence and global warming and the continuing ethnocide and genocide of over 80 million Hindus worldwide since 7 centuries.

Content: Over the last 50 years, the effects of meditation and its significant impact on stress, crime rates, violence, political decision making and even war in local and global consciousness is well established. Unfortunately, in the last two hundred years, forcibly we are made to believe Hinduism is a functional principle only for enlightenment and spirituality. It is absolutely dysfunctional for the political, social, economical system. Making Hindu family structure, Hindu social structure dysfunctional is the greatest crime done against humanity.

Content: About The SPH Nithyananda Paramashivam

Content: Sanatana Hindu Dharma has faced both historical and ongoing religious persecution and systematic violence, in various forms including assassination attempts on living incarnations, targeted elimination of Hindu pontiffs through bio war and lawfare, cyberbullying, Hindu phobia, forced conversions, documented massacres, demolitions, desecration and grabbing of worship temples and monasteries, looting of Hindu temples properties, destruction of Hindu educational institutions, elimination of well known Hindu libraries, the gross violation to the freedom to practice the Hindu school of liberated thinking (Sankhya), Hindu schools of living enlightenment (Jeevan Mukthi), gross violations of the right to freedom of religion that includes violations of the right to life, personal Hindu integrity or personal Hindu liberty, mass execution, looting and enslavement.

Content: Hinduism was once practised freely in over 56 nations across the continent from Afghanistan, India, Nepal, Burma, Sri Lanka, all the way to Singapore, Malaysia, and Cambodia and Indonesia, and in 200 states, 1700 samasthanas (provinces) and 10,000 sampradayas (traditions). Over several centuries the combined forces of foreign invasion, political upheaval, colonialism and religious persecution systematically ended millennia of Hindu Swarajya, or self-rule. Today Hindu temples remain in a few countries but the Hindus who worshiped in them have been ethnically cleansed.

Content: The revival of Hinduism through the civilizational nation of KAILASA globally irked vested interests of atheistic terrorist militant elements, caste supremacist terrorists and other anti-Hindu forces who executed a massive persecution and genocide on SPH and His followers on 2 March 2010 that continued for the next whole decade and comprised of over 70 assassination attempts, over 250 sexual assaults on SPH and his monks and disciples, lawfare of 120 false cases over 10 years, massive hate propaganda in electronic media of over 14,000 hours and print media of over 25,000 articles in 5 years, destruction of heritage properties worth over 27 million USD, and the continuing ethnocide and genocide of over 80 million Hindus worldwide since 7 centuries. Specifically, the lawfare involved:

Content: About The SPH Nithyananda Paramashivam

Content: Delegitimizing SPH by hate propaganda, disenfranchising Him of His civil and human rights,

Content: Prejudicing Him from fair representation and fair trial

Content: Repeated illegal imprisonment, with brazen torture, custodial assassination attempts,

Content: supported by system justification in various forms, including the common processes of

Content: bureaucracy, indifference, self-deception, diffused responsibility and has resulted in

Content: continued systemic complicity with torture, murder and genocide

Content: Well-planned multi-layer false hate propaganda by the ‘fourth estate’ media sustained by

Content: moral disengagement, leaving the broader public in a state of willful ignorance, motivated

Content: denial, out-group victim-blaming, dehumanization and bystander apathy to even genocide.

Content: The SPH Nithyananda Paramashivam stands in solidarity with the untold, multi-level -

Content: social, political, intellectual, religious, cultural, linguistic, economic, legal, digital -

Content: persecution done to Hinduism and faced by Hindus and Hindu minorities worldwide for the

Content: past several thousands of years continues through the modern day. The SPH Nithyananda

Content: Paramashivam has been recently acknowledged by the United Nations for the persecution of

Content: The SPH and the KAILASA global community, especially the affected women and children.

Content: The KAILASA with de facto spiritual embassies operating across over 100 countries and

Content: having presence across the globe as the largest spiritual knowledge source on Hinduism is

Content: spiritually governed with the life positive, all-inclusive, universal policies sourced from

Content: Hinduism revived by the SPH Nithyananda Paramashivam. Having enriched and enreached

Content: more than one billion individuals over the past 27 years the KAILASA raises the voice to

Content: protect Hindus, defend Hindus and preserve the Hindu narrative for the world.

Content: Ebook ISBN: 979-8-88572-826-3

Content: Copyright 2021 Sri Nithyananda Paramashivam. All Rights Reserved.