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Subah Saraf
INDEX Basics • How to use this book • How to make coconut & almond milk • How to make peanut & almond butter • How to make peanut curd • Cashew Cheese • Pumpkin Hummus
Page 4 7 10 12 13 13
Breakfast Recipes • Pineapple Smoothie • Banana Date Shake • Tropical Smoothie • Coconut Chaas • Thandai • Chocolate Smoothie Bowl • Blush Smoothie Bowl • Tropical Smooothie Bowl • Cinammon Smoothie Bowl • Marigold Smoothie Bowl • Chia Pudding
15 16 17 17 19 19 21 23 25 27 29 31
Salad Recipes • Carrot Raisin Salad • Cheesy Salad • Thai Papaya Salad • Moong Bowl • Sweet Potato Salad • Nori Rolls
33 33 35 37 39 41 43
Evening Recipes • Juices • Energy Balls • Satvic Laddoos
44 45 47 49
Desserts • Satvic Kheer • Kulfi Ice Cream • Peanut Butter Ice Cream • Sweeet Potato Brownie • Lemon Cheesecake
51 53 55 57 59
How to use this book? 1
Use Proper Measuring Cups and Spoons
Please use proper measuring cups and spoons to make the recipes. If you use normal home cups and spoons to measure, you will not get the desired taste and texture in your dish.
This is not a measuring cup
This is not a measuring spoon 4
These are measuring cups
These are measuring spoons
2
If making conversions, follow the chart below ¼ cup = 4 tablespoons ½ cup = 8 tablespoons 1 tablespoon = 3 teaspoons 1 pinch = 1/16 teaspoon
Always soak your nuts seeds in water before using Unsoaked nuts are very difficult to digest. They should always be soaked before consumption for at least 6 hours, or overnight.
BASICS
3
5
How to make coconut milk?
2. Combine it with 2 cups of water in a blender.
3. Blend until smooth.
4. Pour the mixture over a bowl covered with
BASICS
1. Take 1 cup of fresh coconut, cut into pieces.
a nut milk bag or a muslin cloth.
5. Squeeze out the milk with your hands. You can use the leftover pulp as a face scrub.
6. Milk can be used immediately or stored in refrigerator for upto 1-2 days.
7
1. Soak 1 cup of almonds in water for at least 6 hours, or overnight.
2. In a blender, add 2 cups of drinking water, along with 1 cup of soaked almonds.
3. Blend the almonds and water together, until smooth.
4. Pour the mixture over a bowl covered with a nut milk bag or a muslin cloth.
5. Squeeze out the milk with your hands.
6. Milk can be used immediately or stored in refrigerator for upto 1-2 days.
BASICS
How to make almond milk?
9
How to make peanut butter?
1. Heat a pan, add 1 cup
2. Transfer peanuts to a
3. You will feel it’ll never blend,
of peanuts and reduce
blender or food processor
but be patient! The peanuts
flame to low. Roast the
and blend for 4-5 minutes,
will first convert into powder
peanuts for 5-7 minutes,
till you get a creamy butter.
and then turn creamy. Once
continuously stirring in
Do not add any water.
done, store the butter in the
between.
refrigerator.
BASICS
How to make almond butter?
1. Heat a pan, add 1 cup
2. Transfer almonds to a
3. You will feel it’ll never blend,
of almonds and reduce
blender or food processor
but be patient! The almonds
flame to low. Roast the
and blend for 4-5 minutes,
will first convert into powder
almonds for 5-7 minutes,
till you get a creamy butter.
and then turn creamy. Once
continuously stirring in
Do not add any water.
done, store it the butter in
between.
the refrigerator. 11
How to make peanut curd?
1. Soak 1 cup of raw peanuts
2. Transfer the peanut milk to
3. To set the curd, take 2 green chilis.
overnight. Drain & rinse well.
a saucepan and bring it to a
Remove their crowns and drop them
Grind the peanuts with 3
boil on medium heat. Once
into the milk. Then, make a small slit
cups water till smooth. Pour
it starts to boil, the milk will
into the remaining chilis and drop those
mixture into a muslin cloth
thicken slightly. Once boiled,
too in the milk. Cover & keep aside
and squeeze out the peanut
remove it from the stove & let
for 12 hours. It will set into a jelly-like
milk with your hands.
it cool down.
substance. Discard the chili pieces & blend the curd until smooth.
CASHEW CHEESE I NG RE D I E NTS •
½ cup cashews, soaked
•
½ cup roughly chopped bell pepper
•
1 tablespoon lemon juice
•
¼ small green chili
•
¼ teaspoon salt
M E THOD Simply process all ingredients together in a blender until smooth. Serve as a dip with raw veggies, salads and crackers.
PUMPKIN HUMMUS I NG RE D I E NTS •
1 cup pumpkin, steamed
•
2 tablespoons cashews, crushed
•
1 teaspoon white sesame seeds, roasted
•
¼ cup coriander, chopped
•
¼ teaspoon salt
M E THOD Mash the pumpkin with a mortar and pestle. Add the other ingredients with the pumpkin and continue breaking them down with the mortar and pestle. Once everything is well combined, enjoy! 13
Recipes that Kids will Love The recipes in this book use only ingredients that come from plants - no animals or animal products, no products that are made in a factory. Here’s the deal : the foods we eat affects our body, animals and even the environment. If we want to make the world a kinder, cleaner and safer place for all, we can start by changing what we put on our plates! In the pages to come, you will find some delicious plant-based recipes. Read the recipes but also feel free to be creative & use your imagination!
15
BREAKFAST SMOOTHIES Smoothies are extremely easy to make. You can have them during breakfast or as evening snacks. Replace packaged-powder drinks with these delicious smoothies, made from fresh fruits and vegetables, straight from the farm!
PINEAPPLE SMOOTHIE I N G RE D I E NTS S E RV E S 1 •
1 cup pineapple chunks
•
1 cup coconut milk
•
½ medium banana
•
¼ cup ice cubes
•
2 dates, seedless
•
⅛ teaspoon vanilla bean powder (optional)
M E THOD 1. Place everything into a blender and blend until smooth. Serve.
BANANA DATE SHAKE I NG RE DI E NTS SE RV E S 2 •
1½ cups coconut milk (see pg 7).
•
3 bananas
•
6 dates, seedless
•
4 ice cubes
•
½ teaspoon cinnamon powder
ME THOD
B REAKFAST
1. Place coconut milk, bananas, dates, ice and cinnamon into a blender and blend until smooth. Serve.
TROPICAL SMOOTHIE I N G RE DI E NTS S E RV E S 1 •
1 cup coconut water
•
1 cup chopped spinach
•
1 cup chopped apple
•
1 cup mango chunks
•
½ teaspoon lemon juice
M E THOD
1. Place all the ingredients into a blender and blend until smooth. 2. Let the smoothie cool in the refrigerator for about 20 minutes before serving. Substitution : If mango is out of season, replace it with 1
cup chopped guava & 2 seedless dates.
17
COCONUT CHAAS I N GR EDIENT S S E RVES 2 •
2 cups coconut milk
•
1 cup water
•
¼ cup mint leaves
•
2 ½ tablespoon lemon juice
•
1 teaspoon rock salt
•
1 teaspoon roasted cumin powder (bhuna jeera powder)
METHOD 1. Place everything except the roasted cumin powder into
OCCASIONAL
a blender and blend until smooth. 2. And the roasted cumin powder from the top. Stir well. Let it cool in the refrigerator for a while and serve.
THANDAI I N GR EDIENT S S E RVES 3 •
8 almonds, soaked in water & drained
•
1 tablespoon fennel, soaked in water for 1 hour & drained
•
1 tablespoon poppy seeds, soaked in water for 1 hour & drained
•
1½ cups coconut milk
•
½ cup water
•
4 dates, seedless
•
1 teaspoon powdered jaggery
•
⅛ teaspoon rock salt
•
⅛ teaspoon black pepper Garnishing
•
chopped pistachio, saffron & dried rose petals
METHOD
1. Place everything except coconut milk into a blender and blend until smooth. 2. Add coconut milk and blend again. 3. Let the drink cool in the refrigerator for a while. Garnish & serve.
19
BREAKFAST
CHOCOLATE SMOOTHIE BOWL Morning Detox Drink
Lunch
Breakfast
Evening Snack
INGR EDIE NTS SERVES 1 •
2 frozen bananas
•
¼ cup coconut milk
•
3 dates, seedless
•
1 tablespoon homemade almond or peanut butter
•
1 tablespoon cacao powder Topping
•
any seasonal fruits & nuts
Dinner An Occasional Treat
P RE - P RE PA RATI ON •
Take the banana, peel, slice and put in the freezer for about 6 hours.
•
Prepare coconut milk (see pg 7).
•
Prepare almond or peanut butter (see pg 10).
B REAKFAST
B EST FOR
M E THOD 1. Place all the ingredients into a blender and blend until smooth. 2. Pour into bowls and top with fresh seasonal fruits and nuts of your choice. •
Tip Make sure to freeze your bananas for at least 6 hours. If you don’t freeze them, you will not get a good texture.
•
Tip CACAO is very different from COCOA. Make sure to use CACAO powder. You can find it on Amazon.
21
BREAKFAST
BLUSH SMOOTHIE BOWL B EST FOR
Morning Detox Drink
Lunch
Breakfast
Evening Snack
SERVES 2 •
2 frozen bananas
•
3 chopped soft pears*
•
½ cup chopped beetroot
Topping •
any seasonal fruits & nuts
Substitution In case pear is not available, use soft apples.
PRE-PR E PA RATI ON
Take the bananas, peel, slice and put in the freezer for about 6 hours.
B REAKFAST
INGR EDIE NTS
Dinner An Occasional Treat
M ETHOD 1. Place all the ingredients into a blender and blend until smooth. 2. Pour into bowls and top with fresh seasonal fruits and nuts of your choice. •
Tip Make sure to freeze your bananas for at least 6 hours. If you don’t freeze them, you will not get a good texture.
•
Tip Make sure to the soft, ripe variety of pears. Hard pears will not make your smoothie base taste nice.
23
BREAKFAST
GREEN SMOOTHIE BOWL B EST F OR
Morning Detox Drink
Lunch
Breakfast
Evening Snack
SERVES 2 •
4 frozen bananas
•
¾ cup shredded coconut
•
2 cups of spinach
•
4 dates, seedless
•
½ teaspoon cinnamon powder
•
2 teaspoons lemon juice
Topping •
any seasonal fruits & nuts
PRE-PR E PA RATI ON
Take the bananas, peel, slice and put in the freezer for about 6 hours.
B REAKFAST
IN GR EDIENTS
Dinner An Occasional Treat
M ETHOD 1. Place all the ingredients in a blender and blend until smooth. 2. Pour into bowls and top with fresh seasonal fruits and nuts of your choice. •
Tip Make sure to freeze your bananas for at least 6 hours. If you don’t freeze them, you will not get a good texture.
25
BREAKFAST
CINNAMON SMOOTHIE BOWL Morning Detox Drink
Lunch
Breakfast
Evening Snack
IN GR EDIENTS SERVES 2 •
3 bananas, frozen
•
1 cup coconut milk
•
1½ tablespoon almond butter
•
1 tablespoon flaxseeds
•
4 dates, seedless
•
¼ teaspoon cinnamon powder
•
¼ teaspoon vanilla powder (optional)
P RE - P RE PA RATI ON •
Prepare 1 cup of coconut milk (see pg 7)
•
Prepare almond butter (see pg 11)
•
Take the bananas, peel, slice and put in the freezer for about 6 hours.
ME THOD 1. Place all the ingredients in a blender and blend until smooth. 2. Pour this smoothie base into bowls, and top with any fresh seasonal fruits and nuts.
Topping •
any seasonal fruits & nuts
Dinner An Occasional Treat
B REAKFAST
B EST F OR
•
Tip
Make sure to freeze your bananas for
at least 6 hours. If you don’t freeze them, you will not get a good texture.
27
BREAKFAST
MARIGOLD SMOOTHIE BOWL B EST F OR
Morning Detox Drink
Lunch
Breakfast
Evening Snack
SERVES 1 •
1½ cup frozen papaya
•
1 frozen banana
•
3 dates, seedless
•
6 strands saffron
•
¼ cup coconut milk
Topping •
PRE-PR E PA RATI ON
Take papaya and banana. Peel, slice and put them in the freezer for about 6 hours.
B REAKFAST
IN GR EDIENTS
Dinner An Occasional Treat
M ETHOD 1. Place all the ingredients in a blender and blend until smooth. 2. Pour this smoothie base into bowls, and top with any fresh seasonal fruits and nuts.
any seasonal fruits & nuts •
Tip Make sure to freeze your bananas and papaya for at least 6 hours. If you don’t freeze them, you will not get a good texture.
29
BREAKFAST
CHIA PUDDING Morning Detox Drink
Lunch
Breakfast
Evening Snack
IN GR EDIENTS SERVES 2- 3 •
1 cup coconut milk
•
1½ tablespoon powdered jaggery
•
½ ripe banana
•
⅛ teaspoon rock salt
•
2 tablespoons chia seeds
•
1 cup chopped mixed fruits (such as banana, mango, grapes, pear, kiwi, orange, pomegranate, berries)
Garnish •
edible flowers (optional)
•
fresh seasonal fruits
Dinner An Occasional Treat
P RE - P RE PA RATI ON
Prepare coconut milk (see pg 7).
M ETHOD
B REAKFAST
B EST F OR
1. Place coconut milk, jaggery, banana and salt into a blender and blend until smooth. 2. Pour this mixture over chia seeds and let them soak for about 3 hours on the kitchen counter. The chia seeds will swell up and thicken the mixture. 3. Add the chopped fruits to the chia seed mixture. Place the pudding in the refrigerator for 30 minutes before serving, to make it cold.
31
SALAD
CARROT RAISIN SALAD B EST FOR Morning Detox Drink
Lunch
Dinner
Breakfast
Evening Snack
An Occasional Treat
SERVES 2 •
3 cups shredded carrots
•
1 cup homegrown vegetable sprouts (such as alfalfa, clover, radish)
P RE - P RE PA RATI ON Prepare vegetable sprouts.
M E THOD First, prepare the tahini. 1. To prepare tahini, add sesame seeds to
•
2 tablespoon finely chopped mint
•
¼ cup soaked cashews, chopped
stirring constantly until the seeds become
•
3 tablespoons raisins (kishmish)
to 5 minutes. Careful, sesame seeds can burn
Tahini Dressing
a saucepan over medium heat and toast, fragrant and very lightly colored (not brown), 3 quickly. 2. Once sesame seeds have completely cooled,
1 cup white sesame seeds or 4
add them to a small blender and blend until
tablespoons homemade tahini
a paste forms, about 30 seconds. The tahini
•
½ cup water
should be extra smooth, not gritty.
•
4 dates, seedless
•
2 tablespoons lemon juice
•
1 tablespoon powdered jaggery
•
¼ green chili
•
½ teaspoon rock salt
•
SALADS
INGR EDIE NTS
3. To prepare the tahini dressing, place 4 tablespoons of this homemade tahini into a blender, along with water, dates, lemon juice, jaggery, chili and salt. Blend until smooth. 4. Place the carrots, sprouts, mint, cashews and raisins to a large mixing bowl. Mix well. Pour the tahini dressing on top and enjoy.
33
SALAD
CHEESY SALAD B EST FO R Morning Detox Drink
Lunch
Breakfast
Evening Snack
Dinner An Occasional Treat
We don’t need to use real cheese to get a cheesy flavour in your salad. Simply blend soaked cashews with some flavouring and it tastes even better than Parmesan!
SERVES 2
P RE - P RE PA RATI ON •
Soak cashews in water for 6 hours.
•
Prepare coconut milk (see pg 7).
•
½ cup cashews. soaked
•
¼ cup coconut milk
•
½ small green chili
•
1 cup broccoli florets
•
1 cup thinly sliced baby corn
•
1 cup chopped red bell pepper
•
1 cup chopped yellow bell pepper
2. Steam the broccoli, bell peppers and baby
•
1 teaspoon rock salt 1 tablespoon dried oregano leaves
3. Pour the blended mixture into a mixing bowl.
•
SALADS
INGR EDIE NTS
M E THOD 1. Place the cashews, coconut and green chili into a blender and blend until smooth. corn together for about 5 minutes. Add the steamed bell pepper, steamed broccoli, steamed baby corn, salt and oregano to the mixing bowl. 4. Mix well and serve.
35
SALAD
THAI PAPAYA SALAD B EST FOR Morning Detox Drink
Lunch
Dinner
Breakfast
Evening Snack
An Occasional Treat
SERVES 2- 3 •
½ small unripe green papaya
•
1 large mango
•
1 medium carrot
•
2 medium tomatoes
•
½ cup fresh coriander
Peanut Dressing
P RE - P RE PA RATI ON
Soak raw peanuts in water for about 3 hours.
M ETHOD 1. Peel the skin of the papaya. 2. Cut the papaya and carrot into thin long strips. You can use a julienne peeler to do this. 3. Also cut the mango and tomatoes into thin long strips, using a knife.
•
2 tablespoons soaked peanuts
•
1 tablespoon lemon juice
•
⅛ small green chili
•
½ teaspoon rock salt
5. To prepare the dressing, place all the dressing
•
1 tablespoon jaggery
ingredients into a blender and blend until
•
2 tablespoons water
smooth.
Topping •
1 tablespoon roasted peanuts, chopped
SALADS
IN GR EDIENTS
4. Place the papaya, carrot, mango, tomatoes and coriander in a large bowl and mix well.
6. Combine the dressing with the salad and mix well. 7. Top with chopped peanuts for an extra crunch. Tip The papaya used is not the soft, ripe and orangey one, but the unripened green papaya, which is firm, green on the outside and a pale yellowish color on the inside.
37
SALAD
MOONG BOWL B EST FOR Morning Detox Drink
Lunch
Breakfast
Evening Snack
SERVES 3 •
½ cup split moong dal with skin
•
1½ cup finely chopped fresh fenugreek (methi) leaves
•
1 cup finely chopped coriander
•
1½ cup diced apple
•
1½ cup chopped grapes
•
1½ cup pomegranate
•
2 tablespoons chia seeds
•
2 tablespoons pumpkin seeds
•
2 tablespoons white sesame seeds
Flavoring •
1 teaspoon grated fresh ginger
•
2 tablespoons lemon juice
•
1 teaspoon rock salt
•
1 green chili, crushed
•
⅛ teaspoon asafoetida (hing)
An Occasional Treat
P RE - P RE PA RATI ON
Soak split moong dal in water for about 4 hours.
OC B REAKFAST CASIONAL
IN GR EDIENTS
Dinner
ME THOD 1. Place the moong dal, methi, coriander, apple, grapes, pomegranate, chia seeds, pumpkin seeds and sesame seeds into a large mixing bowl. Mix well. 2. Place all the flavoring ingredients into a small mixing bowl and mix well, so they become infused together. 3. Add this flavouring to the rest of the ingredients, mix well and serve.
39
SALAD
SWEET POTATO SALAD B EST FOR Morning Detox Drink
Lunch
Dinner
Breakfast
Evening Snack
An Occasional Treat
SERVES 2 - 3 • • • • • •
1 medium sweet potato, steamed 2 cups lettuce leaves, torn into pieces 1½ cup broccoli, cut into florets ¼ small red bell pepper, thinly sliced & then cut half ¼ small yellow bell pepper, thinly sliced and then cut half 1 tablespoon dry rosemary
For marinating sweet potato • • •
1 tablespoon lemon juice ¼ teaspoon black pepper ½ teaspoon salt
Tomato Salsa Dressing • 2 cups frozen tomatoes, peeled & seedless • ¼ cup coriander • 1 tablespoon chopped red bell pepper • ½ teaspoon roasted cumin powder • ½ teaspoon lemon juice • ½ green chili, chopped • ½ teaspoon rock salt • ⅛ teaspoon black pepper Topping •
2 tablespoons dry roasted almonds, chopped finely
P RE - P RE PA RATI ON
Freeze the tomatoes for about 40-50 minutes to get a refreshing salsa flavour.
ME THOD
SALADS
IN GR EDIENTS
For the salad 1. Peel the steamed sweet potato and mash it using a fork. 2. Add rosemary to the mashed potatoe and mix well. Using your hand, shape the mashed potatoes into small cubes. 3. Mix all the marination ingredients together and dip the sweet potato cubes in it till coated from all sides. 4. Meanwhile, dip the broccoli florets in water heated on a medium flame for about 10 minutes. 5. Combine the lettuce, bell peppers, steamed broccoli and marinated sweet potatoes in a mixing bowl. For the dressing 6. Blend all the dressing ingredients in the blender. Don’t blend it too much. Keep it a little chunky. Refrigerate the dressing for a refreshing taste before use. 7. Pour the dressing on top of the salad. Top with toasted almonds & enjoy!
41
SALAD
NORI ROLLS B EST F OR Morning Detox Drink
Lunch
Breakfast
Evening Snack
MAKES 9 PIECES ( 3 R OLLS )
P RE - P RE PA RATI ON
Soak raw peanuts in water for about 3 hours.
•
4 nori sheets
•
4 lettuce leaves
•
2 cups homegrown sprout mix
•
1 small cucumber, cut lengthwise
mat placed upon a flat surface. At the
•
1 small carrot, cut lengthwise
bottom half of the nori sheet, place a lettuce
•
1 red bell pepper, cut lengthwise
leaf.
•
¼ red cabbage, cut lengthwise
•
1 avocado (optional), peeled and cut lengthwise
For the Peanut Dressing
ME THOD
SALADS
IN GR EDIENTS
Dinner An Occasional Treat
1. Place nori roll shiny side down on a bamboo
2. Then, place a handful of the sprout mixture, kimchi, cucumber, carrot, bell pepper, cabbage and avocado. 3. Wrap nori roll tightly, using a small amount of water to seal the last ends together.
•
2 tablespoons peanuts, soaked
•
1 tablespoon lemon juice
4. Cut each roll in 3 pieces with a sharp knife.
•
⅛ small green chili
5. To make the dressing, simply blend together
•
½ teaspoon rock salt
all the dressings ingredients together. You
•
1 tablespoon jaggery
can add the dressing either inside the roll, or
•
⅛ cup water
serve it separately outside. Note Nori sheets are easily available online, on Amazon.
43
DELICIOUS JUICES Here are some yummy juice recipes that you can enjoy as mid-meals.
PINK POWER JUICE SERVES 2
I NGRE DI E NTS •
3 cups chopped apples
•
1 cup chopped beetroot
•
2 cups chopped carrot
•
2 cups chopped cucumber
•
3 coins ginger
•
2 teaspoons lemon juice
Substitution You can replace apples with pears.
M ETHOD 1. Simply juice all the ingredients together. 2. Add the lemon juice from the top and serve.
GLOWING GREEN JUICE SERVES 2
I NG RE D I E NTS •
2 cups chopped cucumber
•
1 cup chopped bottle gourd
•
1 cup roughly chopped spinach, tightly packed
•
¼ cup mint leaves, tightly packed
•
2 cups chopped apple
•
1 teaspoon lemon juice
M E THOD 1. Simply juice all the ingredients together 2. Add the lemon juice from the top and serve.
MID - MEAL
Tip When juicing leafy greens like spinach and mint, alternate them with watery ingredients such as cucumber and apples. This helps your juicer to keep things moving.
CLEAN CARROT JUICE SERVES 2
INGREDIENTS •
2 cups chopped carrots
•
3 cups chopped papaya
•
2 oranges
•
1 coin ginger
Substitution You can replace oranges with kinnow.
METHOD 1.
Simply juice all the ingredients together and serve.
45
EVENING SNACK
ENERGY BALLS B EST FO R Morning Detox Drink
Lunch
Dinner
Breakfast
Evening Snack
An Occasional Treat
MAKES 10 BA LLS
Balls • 1 cup fresh coconut, shredded • ¼ cup almonds, soaked • ½ cup dates, soaked • ½ teaspoon cinammon • ½ teaspoon cardomom • 2 thin coins of ginger • ¼ teaspoon rock salt Topping • ¼ cup poppy seeds • ¼ cup coconut, shredded
M E THOD
EVENING SNACK
INGR EDIE NTS
1. To prepare the balls, place all ingredients in a food processor, and process until you reach a mouldable consistency. 2. Shape this mixture into small balls. 3. Roll the balls into toppings of your choice. 4. Place the balls in the refrigerator for about 4 hours, and enjoy.
47
EVENING SNACK
SATVIC LADOO Morning Detox Drink
Lunch
Dinner
Breakfast
Evening Snack
An Occasional Treat
INGR EDIE NTS
P RE - P RE PA RATI ON
MAKES 12 LADOOS
•
Prepare almond butter (see pg 11).
•
Soak the almonds in water for 5-6 hours.
•
1 dry coconut (gola)
•
2 tablespoons almond butter
•
2 tablespoons powdered jaggery
•
2 tablespoons soaked almonds, chopped
•
2 tablespoons dry rose petals
EVENING SNACK
B EST FOR
ME THOD 1. Break the dry coconut into pieces and then shred it finely. 2. Transfer the shredded coconut to a high-speed blender. Blend until creamy, pausing to scrape down the sides as necessary. You will feel it’ll never blend, but be patient! The coconut will first convert into powder and then turn soft and buttery. It usually takes 5-7 minutes of blending. If the mixture gets too hot along the way, stop and let it cool for a few minutes. 3. Add this coconut butter to a bowl, along with the almond butter, jaggery, chopped almonds & rose petals. Mix it well using your hands. 4. Shape this batter into small ladoos. Garnish with dry rose petals and enjoy.
49
DESSERT
SATVIC KHEER B EST FO R Morning Detox Drink
Lunch
Breakfast
Mid-Meal
Dinner An Occasional Treat
Can you imagine eating kheer that is healthy? No sugar, no milk, no ghee, just wholesome ingredients, straight from nature.
SERVES 4- 5 •
1 cup soaked almonds
•
½ cup quinoa
•
3½ cups water
•
6 tablespoons powdered jaggery
•
¼ teaspoon cardamom powder
•
20 strands of saffron
•
⅛ teaspoon rock salt
Topping •
1 tablespoon chopped almonds
•
1 tablespoon chopped pistachios
•
1 tablespoon raisins
P RE - P RE PA RATI ON
Soak the almonds in water for about 6 hours. After soaking peel the almonds.
DESSERTS
INGR EDIE NTS
M ETHOD 1. Place the quinoa in a saucepan with 2 cups of water and bring to a boil. Then, let it simmer for about 45 minutes until the quinoa is fully cooked. 2. Meanwhile, add the peeled almonds and 1½ cups water to a blender and blend until very smooth. 3. Add jaggery, cardamom, saffron and salt and blend again. 4. Pour this mixture in a bowl, add the boiled quinoa and stir well. This is your kheer. 5. Place it in a refrigerator for at least 30 minutes. The quinoa will swell up and the kheer will get a little thick. 6. Top it with almonds, pistachios and raisins and enjoy.
51
DESSERT
KULFI B EST FO R Morning Detox Drink
Lunch
Breakfast
Mid-Meal
INGR EDIE NTS
PRE-PRE PA RATI ON
Kulfi Ice Cream
M ETH OD
•
½ cup soaked cashews
•
1 cup coconut malai
•
¼ cup jaggery, powdered
•
4 dates, seedless
•
⅓ cup coconut water
•
10 strands of saffron
•
⅛ teaspoon green cardamom powder
•
⅛ teaspoon rock salt
Topping •
An Occasional Treat
Soak the cashews in water for about 6 hours.
DESSERTS
S E RV E S 2 - 3 , MAKE S 1 ½ CUPS
Dinner
1. Place all the ice cream ingredients in a blender and blend until smooth. 2. Pour the mixture into a shallow glass dish or a steel container, and let it freeze for about 6 hours in the freezer. 3. Before serving, let the ice cream thaw on a counter for 15-30 minutes, until it becomes soft enough to scoop. 4. Top with chopped pistachios and serve.
1 tablespoon chopped pistachios
53
DESSERT
PEANUT BUTTER ICE CREAM B EST FO R Morning Detox Drink
Lunch
Breakfast
Mid-Meal
SERVES 3
For Making the Ice Cream •
6 dates, seedless
•
¼ cup water
•
4 frozen bananas
•
1 tablespoon peanut butter
•
½ tablespoon powdered jaggery
•
⅛ teaspoon rock salt
Topping • • •
1 tablespoon almonds, chopped 1 tablespoon date paste (optional)
An Occasional Treat
P RE-P RE PA RATI ON •
Prepare peanut butter (see pg 10).
•
Take the bananas, peel, slice and put in the
DESSERTS
INGR EDIENTS
Dinner
freezer for about 6 hours.
M ETHO D 1. Place the dates and water in a blender and blend till a paste is formed. 2. Add the frozen bananas, peanut butter, jaggery and salt to the date paste & blend again until smooth. Do not over blend. 3. Scoop out the ice cream into bowls. Top with almonds, date paste (optional) and banana slices and serve immediately for a soft-serve style dessert.
few banana slices
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DESSERT
SWEET POTATO BROWNIE Morning Detox Drink Breakfast
Lunch
Dinner
Evening Snack
An Occasional Treat
INGR EDIENTS
P RE - P RE PA RATI ON •
Steam 2 cups of mashed sweet potato.
Brownie
•
Make ½ cup almond butter (see pg 11).
•
Make jaggery syrup, simply by melting jaggery on a low flame.
•
2 cups mashed sweet potato, steamed until soft
•
½ cup almond butter
•
½ cup cacao powder
•
•
For making brownie
¼ cup jaggery syrup
1. Blend all brownie ingredients in a blender till you get a smooth batter.
½ cup date paste (blended dates with little water!)
•
pinch of salt
•
¼ cup water
Chocolate Sauce •
⅓ cup jaggery
•
½ cup cacao powder
•
½ cup date paste
•
⅓ cup water
Topping •
ME THOD
(very different from cocoa powder) (just melt jaggery on a low flame)
1 tablespoon walnuts, chopped
DESSERTS
B EST FO R
2. Put the batter in a baking tray and bake at 215 degrees fahrenheit for 30 minutes. 3. Keep a check on the brownie while baking. Use a fork to check if it’s done. It should be crispy from top and soft from the inside. For making chocolate sauce
4. Boil water in a pan on a medium flame and add jaggery to it. Let the jaggery melt in the water. 5. Add cacao powder to the mixture slowly and keep stirring simultaneously for 10 minutes, till you get a thick chocolate sauce. 6. Keep the mixture aside for cooling. Combine it with the date paste. Cut the brownie into squares and drizzle chocolate sauce on top along with chopped walnuts and enjoy! 57
DESSERT
LEMON CHEESECAKE B EST FOR Morning Detox Drink Breakfast
Lunch Evening Snack
Dinner An Occasional Treat
One bit of this dessert and you’ll never look at cheesecake the same way again. This cheesecake has no dairy, cheese or sugar!
SERVES 5
P RE - P RE PA RATI ON
Soak the cashews in water for 5-6 hrs.
DESSERTS
IN GR EDIENTS Cheesecake • • • •
1 cup cashews, soaked 3 tablespoons powdered jaggery ¼ cup water 3 tablespoons lemon juice
Lime Gel • • • • •
¼ cup cashews, soaked overnight ¼ cup powdered jaggery 4 medium leaves of spinach ½ tablespoon lemon juice ½ tablespoon lemon zest (zest is prepared by finely grating the peel of a fresh lemon)
Ginger Crumble • • • •
½ cup almonds ½ tablespoon jaggery powder ¼ teaspoon ginger, grated pinch salt
ME THOD 1. To prepare the cheesecake, blend all ingredients in a blender. Pour in a pan. Chill in freezer for 5-6 hours. Once frozen, remove from the pan and cut into squares, circles or triangles. Store in refrigerator until ready to serve. 2. To prepare the lime gel, blend all ingredients until perfectly smooth. Pour in a squeeze bottle and refrigerate. 3. To prepare the ginger crumble, quickly pulse the almonds in a blender. Mix the rest of the ingredients by hand. 4. To assemble all components together, sprinkle 3 piles of ginger crumble on a plate. Place a piece of cheesecake on top of each pile. Garnish with lime gel, microgreens and edible flowers.
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ABOUT THE AUTHOR Subah Saraf is a health educator from India, teaching people how to cure their chronic diseases through food, without medicines. Subah discovered the healing powers of Mother Nature after curing her major health problems, including thyroid, hair fall and PCOD. Her quest to heal those around her brought her to Hippocrates Health Institute, Florida where she became a certified health educator. She also studied in various culinary institutes in California and developed exotic recipes that are both healing & delicious. Now, she is spreading this knowledge through her YouTube videos and health seminars worldwide, as a non-profit social initiative to mankind.
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