YogMantra | From Moong-Sprouts Pulao to Aloo Methi, Recipes for the Yogic Soul
Nourishing and easily-digestible food is to be preferred on a regular basis – saatvic is the word for it, which stands for food that generates energy and brings contentment and relaxation. (Shutterstock)
Strictly speaking, you don’t have to give up your regular food when taking to yoga. Unless, of course, you are suffering from illness, or looking for relief from certain symptoms, or to lose weight.
Yoga teachers, in fact, do not encourage sudden changes in food habits, as that could lead to strong reactions in the body. They advise simple and gradual changes, with perseverance.
Over time, and especially for serious yoga practitioners, diet changes become necessary. This is because food has an effect on the mind; also, subtle changes begin occurring in the body, requiring changes in diet. Nourishing and easily-digestible food is to be preferred on a regular basis – saatvic is the word for it, which stands for food that generates energy and brings contentment and relaxation. If tamasic food (stale or impure; inducing lethargy) must be eaten, the quantity and frequency can be reduced.
Saatvic food, though simple, need not be tasteless or boring. Applying the diet principles, one can conjure endless recipes that are light but wholesome, healthy but enjoyable.
Sample these six delicious recipes (curated from Recipes for Happiness: Yogic Lifestyle Diet; International Board of Yoga; 2001) that aspiring yogis can indulge in.
HERBAL MILK
Ingredients
- 2 cups water
- 1 cup milk
- 3-4 lemon grass leaves (or 4-5 mint i.e. pudina leaves)
- 2 tsp jaggery dissolved in a little hot water
Method
- Boil water with the leaves for a 3-4 minutes.
- Add milk, boil again for a minute. Strain.
- Add jaggery syrup and serve while hot.
MOONG-SPROUTS PULAO
Ingredients
- 1 cup sprouted moong i.e. green dal
- 2 tsp ghee
- 2 cups rice
- 2 cloves i.e. laung
- 1-inch piece cinnamon
- Salt to taste
- A paste made of half cup fresh coriander, half cup fresh coconut pieces, half cup mint leaves, small piece ginger, 1 tsp lemon juice
Method
- Soak rice for half an hour, then cook with 4 cups water.
- In a deep pan, heat ghee and add cloves, cinnamon.
- Then add sprouts and a cup of water. Cover and cook till the water has been absorbed.
- Add rice, the paste and salt and mix well. Serve with raita.
PINEAPPLE-DATES RAITA
Ingredients
- 500 gm pineapple, chopped
- 1.5 cup fresh, homemade curd
- Half cup milk
- 1 tbsp jaggery, grated
- 10 dates, chopped
- A few pomegranate seeds for garnish
Method
- In a bowl, add the curd, milk and jaggery and mix well.
- Add the dates and pineapple, mix well, garnish and serve.
APPLE, CARROT, RAISIN SALAD
Ingredients
- 1 small apple, chopped
- 1 small carrot, grated
- A handful of raisins
- 1 tsp cream (optional)
- 1 tsp fresh curd or yoghurt
- 1 tsp lemon juice
- Pinch of salt
Method
- In a bowl, mix together the cream, yoghurt, lemon juice and salt.
- Add the fruits, mix well and serve.
DAL PALAK (LENTILS WITH SPINACH)
Ingredients
- 1.5 cup spinach, chopped fine
- Half cup red lentils i.e. masoor dal
- 1 clove garlic (optional)
- Small piece ginger, chopped fine
- Salt to taste
- 1 tsp ghee i.e. clarified butter
- 1.5 tsp cumin seeds
- Pinch of haldi i.e. turmeric
Method
- Soak the dal in enough water for half an hour, and then cook till half done.
- At this stage, add spinach, ginger, garlic, salt and turmeric and cook till done.
- For seasoning, heat the ghee in a small pan and add cumin seeds. When they splutter, add to the dal-spinach mixture. Serve with rice.
ALOO METHI
Ingredients
- 1 bunch fenugreek i.e. methi leaves
- 3 medium-sized potatoes, chopped
- 1 medium-sized tomato, chopped fine
- Half cup curd, beaten
- Quarter tsp coriander-cumin powder (dhania-jeera powder)
- 1 small cardamom or elaichi powdered
- Pinch turmeric powder
- 1 tsp oil
- Salt to taste
Method
- Wash and chop the leaves.
- Heat oil, add the powders and then immediately add the vegetables (don’t let the powders burn), and stir.
- Add salt and cook till half-done.
- Add curd, mix well and cook till done. Serve with rotis.
The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at [email protected]. Views expressed in the above piece are personal and solely that of the author. They do not necessarily reflect News18’s views.