Soups

 Clear Soup

This is an instant, light soup.
 

Ingredients:

Small cubes of beans
Shredded carrotShredded cabbage
Fresh peas
Adequate amount of water

Method:

Boil vegetables in water.  Add corriander leaves, salt and pepper to taste. Serve

Pumpkin Chick Peas Soup

Serves 4
Ingredients:
Half a small pumpkin cut into small cubes without skin
2 cups of pre-soaked and sprouted Chick Peas
6 Tomatoes
1 Potato
2 inch piece of ginger
1 Large Onion (optional)
2 Table Spoons of Omam (Ajwain / Carom)

Method:
Steam pumpkins, potatoes and chick peas together for 10 minutes (10 minutes after steam begins to come out)
After cooling, take roughly half of the steamed contents and mash it in a blender or manually.
Cut onions and tomatoes into small pieces.
Grate ginger.
In a pot, saute onions by adding a little salt. No oil is needed.
Add Omam/Carom to onions.
Add grated ginger.
Add cut tomatoes. Saute.
Add some water, cover and let the mix simmer for 3 mins.
Add mashed veggies and let it simmer for 2 mins
Add rest of the pumpkins, potatoes and chick peas.
Add salt to taste and simmer for 5 mins.

Cucumber Tomato Soup

Serves 4 cups

Ingredients:
1.5 cups Cucumber juice (blended without using water)
1 cup Tomato juice (again, no water)
2.5 cups of Water
2 Table Spoons of roasted, powdered Jeera
Cut corriander leaves
Salt to taste

Method:
In a pot, heat cucumber juice for 2 minutes.
Add tomato juice and simmer for 3 minutes.
Add water and simmer till bubbles appear.
Add Jeera powder, salt and corriander leaves.
Switch off the stove after 1 minute.

Stew Recipes

A couple of stew recipes.

Stew 1
Chow Chow - 1 medium piece
White pumpkin - 150gms
Sprouts - one handful
Carrot - 1 medium
Potato - 2 medium
Tomato - 3-4
Coconut - Handful
Coriander leaves - handful
Cumin - 1tsp
Green Chillies - for taste
Salt - for taste

Cut the chow chow, white pumpkin, carrot, potatoes into small pieces (1 cm cubes), steam along with sprouts.
Grind the tomato, coriander, cumin, green chillies, and coconut and add to the steamed vegetables.
Add salt to taste.
Splutter mustard seeds and urad dal, add to the mixture, sprinkle some curry leaves on the top and enjoy with rice or chappati

Stew 2
Carrot - 1 piece
Ridge gourd - 1 medium
Broad Beans/Sprouts - a generous Handful
Toor dal - 1 tsp
Coriander - 1 tsp
Coriander leaves - handful
Coconut - handful
Cumin - 1/2 tsp
Green chillies - for taste
salt for taste
Mustard seeds and urad dal for seasoning
Curry leaves - a few

Peel the ridge gourd and keep its skin aside. Cut the ridge gourd and carrot into 1 cm cubes. Steam along with sprouts/broad beans. Roast the toor dal, coriander, ridge gourd peels for about 4 mins on low flame. Grind it into a paste along with coconut, coriander leaves, cumin, green chillies. Add this paste to the steamed vegetables and add salt to taste. Add mustard and urad seasoning, sprinkle some curry leaves and enjoy this yummy green stew with rice or chappati.

Dry Vegetables as Side Dish

Candidate Vegetables:
● Banana Flower
● Banana Stem
● Beans
● Beets
● Bittergourd
● Cabbage
● Carrots
● Cauliflower
● Cluster Beans
● Flat Beans
● Greens
● Potatoes
● Raw Papaya.
● Red Radish
● Red Pumpkin
● Snake Gourd

● Beans + Carrots - more beans, less carrots
● Beets + Cauliflower - in equal measure, cut into small cubes and florets
● Cabbage + Carrots + Fresh Peas - more cabbage, carrots and peas in equal measure

Method:
1. Cut veggies into small cubes or thin shreds or florets. Or grate them if you like.
2. Load them on a steamer and steam for 10-15 minutes. (For small quantities, 7 mins should be enough)
   When cooking cruciferous veggies (like cabbage, cauliflower etc), it is good to add some grated ginger.
3. Heat a Kadai and smear its bottom with a quarter tsp of oil.
4. Add your favourite seasoning. ( I do 1/2 a tsp of mustard and upon its
popping, add 1 tsp of channa dal, 2 tsp of urad dal, 1 red chili, a pinch of
hing, a pinch of turmeric, and lots of curry leaves).
5. Add the vegetables, mix in and immediately switch of the stove.
6. Add salt to taste, preferably sea salt or rock salt.
8. Switch off the flame and after 5 minutes of cooling, add a cup of grated
coconut if you like.

Colourful Rotis

Best to avoid adding salt or ghee or oil while mixing dough.

Beets Roti (1 kg of beets can provide juice for 1.5 kgs of wheat flour)
● Cut or shred one medium sized beetroot into small pieces.
● Extract juice using a blender and filter it.
● Blend dough by adding only this juice to wheat flour.
● The dough should be a little harder than usual to make it easy to roll it out.
● Roll into small rotis and cook both sides without oil or ghee.

Greens Roti
● Take a bunch of greens like Palak and cut them into smaller pieces. (AVOID
mint, coriander and methi since they have a very strong smell/taste.)
● Extract juice by adding a little bit of water.
● The rest of the steps are the same as Beets Roti.

Banana Roti (mainly. for kids since it is a Carb-Carb combination)
● Take one small ripe banana and mash it.
● Blend it with enough wheat dough by kneading it in.
● Roll into small rotis and cook both sides without oil /ghee.

Mixed Vegetable Roti● Prepare very fine shreds of mint, coriander, moringa leaf, carrots, radish,
cabbage.
● Add these vegetables to wheat flour.
● Add a pinch of hing and turmeric.
● Add water, knead dough, roll out and cook both sides without oil/ghee.

Sprouting This and That

Green grams/Payaru/Moong Sprouts

Soak 2 tablespoons per person of Whole green grams/ Payaru. After 6 hours, wash it and change the water. After 12 hours of soaking, wash it and put it in a muslin cloth or a vessel and leave it for sprouting overnight. When the white sprout is 2 inches long, it packs the most nutrients.

Sprouts taste good when mixed with grated coconut and brown sugar/ jaggery.
Adding salt and pepper and grated veggies is another way to eat.

Moth Beans/Nari Payaru/Matki Sprouts
Same as above :)

Grains and Greens

Red Beaten Rice/Aval/Poha - with Veggies

Take 1 small cup of unpolished red beaten rice per person and run it very quickly through the blender to just break it into medium sized granules. To this, add a cup of grated coconut and finely chopped tomatoes. Sprinkle just enough water or coconut water to soak and mix well. Let it sit for 15 minutes.

Candidate vegetables for adding into the mix:

• Grated Beets
• Grated Carrots
• Sprouts
• Grated radish
• Grated Cucumber
• Anything else you like!

Add one or more of these to the mix.
Add rock salt and roasted cummin-pepper powder to taste.
Set aside for another 10 minutes so the taste blends well and serve.

Red Beatern Rice/Aval/Poha - Sweet

Take about 1 small cup of unpolished red beaten rice per person To this, add a cup of grated coconut, one Table spoon of brown sugar and a pinch of elaichi powder.  Sprinkle just enough water or coconut water to soak. Mix well.  Set aside for 20 minutes so the taste blends well and serve.

Sun Cooked Snacks

Stuffed Tomato
Cut a full tomato into 4 petals without cutting through it.

Mix roasted jeera powder, rock salt, pepper powder, grated coconut and finely chopped coriander. Stuff this mixture inside the tomato and leave it for 1 hour for the taste to blend. Enjoy the raw snack!

Fruit Platter

Fruit Salad

Select sweet, juicy fruits.

Papaya – 1/3rd
Banana- 1/3rd
Seasonal Fruit – 1/3rd

Can be eaten with grated coconut or pieces of coconut, dates and brown sugar.

Papaya Bowl

Split a papaya into two equal halves.
Clear out the inner whitish parts.

Scoop out with a spoon and eat.
Can add fillers like coconut, dates, bananas etc.

Green Juices for the Morning

Serving size per person: Juice + Water = 100 ml
 
1) Gooseberry Juice
Deseed 1 gooseberry. Grind it in a small blender and strain the pulp. Add 75 ml of water.

2) Mint Juice
Wash 5 fresh mint leaves and grind it in a small blender with some coconut water or plain water. Dilute the paste by adding more coconut water or plain water and serve.

3) White Pumpkin Juice
Peel , chop white pumpkin (approx. 125 gms per person or 5 one inch cubes) and grind it in a blender. Strain the pulp and add equal amount of plain water or coconut water.

4) Banana Stem Juice
Chop 2"  of banana stem and grind it in a blender. Strain the pulp, add water.

5) Arugambul / Bermuda grass Juice
Get a fist full of fresh Arugambul. Wash, cut and blend in mixie with coconut water. Strain. Add plain water or coconut water. .

6) Manathakkali / Black Night Shade Juice
Get about 10 big leaves, fresh from the plant. Wash, cut and blend in mixie with plain water or coconut water. Strain, add more water if necessary.

7) Vallarai / Brahmi / Pennywort Juice
Get about 11 leaves. Wash, cut and blend in mixie with coconut water. Strain, add more water if necessary.

Raw Food - Veggie Salad Recipes

Thank you Archana for sharing  some raw food salad recipes from practical session by Arun Sharma

Quantities mentioned are for One person 
Add ginger juice if you like it hot. 
Grated Gooseberry can be added instead of salt.


1. Capsicum-Cauliflower Salad
    Capsicum 100gms
    Cauliflower 200gms
    Tomato 100gms
    Grated coconut 50gms
    Chopped corriander leaves 50gms

2. Carrot-Cabbage wtih Sprouts Salad
 Carrot 1 portion chopped
 Cabbage 2 portions, nicely chopped
 Sprouts  1 handful 
 Grated coconut  2 handfuls
 Corriander leaves chopped, 1 handful