Sattvic recipes and classical home remedies.

Ingredients

• ·1/2 cup split yellow moong dal (soaked 1 hr)
• ·1/2 cup white basmati rice (rinsed)
• ·1 tbsp ghee
• ·1 tsp cumin seeds
• ·1/2 tsp black mustard seeds
• ·1/2 tsp turmeric
• ·1-inch fresh ginger, grated
• ·1 bay leaf · pinch hing (asafoetida)
• ·4 cups water · pink salt to taste
• ·Fresh coriander leaves to garnish

Method

1. 01Warm ghee in a heavy pot. Add cumin and mustard seeds; let them pop.
2. 02Add hing, ginger, turmeric, bay leaf — stir 30 seconds.
3. 03Add drained dal and rice; coat in the spiced ghee.
4. 04Pour in water, bring to a boil, then reduce to low and cover.
5. 05Simmer 25–30 minutes until soft and porridge-like. Salt at the end.
6. 06Serve warm with a spoon of ghee and chopped coriander.

Ingredients

• ·1 cup whole milk (or almond / oat milk)
• ·1/4 tsp turmeric powder
• ·Pinch of freshly ground black pepper
• ·1 small cardamom pod, crushed
• ·1/4 tsp ghee (optional)
• ·1 tsp raw honey or jaggery (add after cooling)

Method

1. 01Combine milk, turmeric, pepper, cardamom, and ghee in a small pan.
2. 02Bring just to a simmer over medium heat, whisking gently — do not boil hard.
3. 03Simmer 3–4 minutes for spices to infuse.
4. 04Strain into a cup, let cool until warm (not hot), then stir in honey.

Ingredients

• ·1 tsp whole cumin seeds
• ·1 tsp whole coriander seeds
• ·1 tsp whole fennel seeds
• ·4 cups filtered water

Method

1. 01Lightly crush the seeds in a mortar to release oils.
2. 02Bring water to a boil; add seeds and reduce heat.
3. 03Simmer 5 minutes, then steep 5 more with the lid on.
4. 04Strain into a flask. Sip warm throughout the day between meals.

Ingredients

• ·1 cup basmati rice, rinsed and soaked 20 min
• ·1 tbsp ghee
• ·4 cloves · 2 green cardamom · 1 bay leaf
• ·1-inch cinnamon stick
• ·2 cups water · pinch of pink salt

Method

1. 01Warm ghee in a pan; add cloves, cardamom, cinnamon, bay leaf — toast 30 seconds.
2. 02Add drained rice; coat in ghee for 1 minute.
3. 03Add water and salt; bring to a boil.
4. 04Reduce to lowest heat, cover, cook 12 minutes. Rest off heat 5 minutes.
5. 05Fluff gently. Serve with extra ghee and stewed apple or moong dal.

Ingredients

• ·10 raw almonds, soaked overnight & peeled
• ·1 cup warm whole milk
• ·4–5 saffron strands (soaked in 1 tsp warm milk)
• ·Seeds of 1 green cardamom pod
• ·1 tsp jaggery or rock sugar

Method

1. 01Blend peeled almonds with the warm milk until smooth.
2. 02Pour back into a small pan; warm gently with cardamom.
3. 03Take off heat, stir in saffron milk and jaggery.
4. 04Sip slowly in the morning or one hour before bed.

Ingredients

• ·1 sweet apple, peeled, cored, chopped
• ·2 cloves · 1 small cinnamon stick
• ·1 tsp ghee (optional)
• ·1/4 cup water

Method

1. 01Combine all in a small saucepan; cover.
2. 02Simmer on low heat for 8–10 minutes until soft.
3. 03Discard whole spices. Eat warm, on its own, before breakfast.

Ingredients

• ·1/2 cup split moong dal, soaked 1 hr
• ·1 small carrot, diced
• ·1/2 small sweet potato, cubed
• ·1 tbsp ghee · 1 tsp cumin seeds
• ·1/2 tsp ginger powder · pinch hing
• ·1/4 tsp ajwain · pinch black pepper
• ·4 cups water · rock salt to taste
• ·1 tbsp fresh lime juice (finish)

Method

1. 01Warm ghee, splutter cumin, add hing, ajwain, ginger.
2. 02Add drained dal and root vegetables; sauté briefly.
3. 03Add water and salt; simmer 25 minutes until soft.
4. 04Mash lightly with a spoon. Finish with pepper and lime.

Ingredients

• ·1 cup basmati rice, soaked 20 min
• ·1.5 cups water + 1/2 cup coconut milk
• ·1 tbsp coconut oil (or ghee)
• ·1/2 tsp fennel seeds
• ·1/2 tsp coriander powder
• ·1/4 tsp turmeric · pinch rock salt
• ·1/4 cup grated fresh coconut
• ·1/4 cup chopped cilantro (finish)
• ·Squeeze of lime

Method

1. 01Warm coconut oil; toast fennel for 20 seconds — keep heat moderate.
2. 02Add coriander, turmeric, salt; stir briefly.
3. 03Add drained rice, water, coconut milk; bring to a gentle boil.
4. 04Cover, cook on low 12 minutes; rest 5 minutes off heat.
5. 05Fold in fresh coconut, cilantro, and lime.

Ingredients

• ·1/2 cup pearl barley, soaked 2 hr
• ·2 cups chopped kale or mustard greens
• ·1 tsp mustard oil (or ghee, sparing)
• ·1/2 tsp brown mustard seeds
• ·1/2 tsp ginger, grated
• ·1/4 tsp black pepper · 1/4 tsp trikatu
• ·Pinch turmeric · pinch rock salt
• ·3 cups water · 1 tsp honey (after cooling)

Method

1. 01Warm oil; splutter mustard seeds, add ginger, trikatu, pepper, turmeric.
2. 02Add drained barley and water; simmer 35 minutes until just soft (still chewy).
3. 03Stir in greens for the last 3 minutes; salt.
4. 04Cool to warm; drizzle honey at the table.

Ingredients

• ·1/2 cup fresh plain yoghurt (low fat, not sour)
• ·1.5 cups cool water
• ·1/4 tsp roasted cumin powder
• ·1/4 tsp dry ginger powder
• ·Pinch of black pepper · pinch hing
• ·Pinch of rock salt
• ·1 tsp fresh chopped coriander leaves

Method

1. 01Whisk yoghurt with water until smooth and frothy; remove any butter that rises.
2. 02Stir in cumin, ginger, pepper, hing, salt.
3. 03Top with coriander. Drink at room temperature with lunch.

Ingredients

• ·1 cup basmati rice, soaked 20 min
• ·2 cups water · pinch rock salt
• ·1 tsp Mahatikta Ghrita (or plain ghee with 1/4 tsp kutki powder)
• ·8 fresh curry leaves
• ·1/2 tsp cumin seeds
• ·1/2 tsp coriander powder
• ·Pinch turmeric
• ·Fresh coriander leaves and lime to finish

Method

1. 01Bring rice, water and salt to a gentle boil; cover, cook 12 minutes, rest 5.
2. 02Warm ghee in a small pan; splutter cumin, add curry leaves, coriander powder, turmeric.
3. 03Pour the tempering over the cooked rice; fluff gently.
4. 04Garnish with coriander and a small squeeze of lime.

Ingredients

• ·1 small tomato, chopped (optional, omit for cleaner Kapha protocol)
• ·1 tsp tamarind paste in 1/2 cup warm water
• ·1/2 tsp dry ginger powder
• ·1/4 tsp black pepper, freshly cracked
• ·1/4 tsp pippali (long pepper) powder
• ·1/2 tsp coriander powder · pinch turmeric
• ·1 tsp ghee · 1/2 tsp mustard seeds · 6 curry leaves · pinch hing
• ·3 cups water · rock salt to taste
• ·1 tbsp chopped coriander

Method

1. 01Simmer tomato, tamarind water, ginger, peppers, coriander, turmeric, and water for 10 minutes.
2. 02In a small pan, warm ghee; splutter mustard seeds; add curry leaves and hing.
3. 03Pour tempering into the broth; salt; finish with coriander.
4. 04Sip warm before or with the main meal.

Ingredients

• ·1 cup whole milk (or oat milk for vegan)
• ·1 tsp (5–10 g) Chyawanprash from a regulated manufacturer
• ·Seeds of 1 green cardamom (optional)

Method

1. 01Warm the milk with the cardamom to just below a simmer.
2. 02Take off heat and let cool until comfortably warm.
3. 03Stir in Chyawanprash until dissolved.
4. 04Sip slowly 1 hour before bed.

Ingredients

• ·1/2 cup whole green mung beans, soaked 8 hr and drained
• ·3 cups water
• ·1 tbsp ghee or coconut oil
• ·1/2 tsp cumin seeds
• ·1/2 tsp grated fresh ginger
• ·1/4 tsp turmeric · pinch hing
• ·Pinch of rock salt
• ·Chopped coriander and a squeeze of lime to finish

Method

1. 01Bring soaked mung and water to a boil, skim the foam, then cover and simmer 40 minutes until the beans burst and the liquid thickens.
2. 02In a small pan, warm the ghee, splutter cumin, then add ginger, turmeric, hing — 20 seconds.
3. 03Stir the tempering through the porridge with salt; mash gently for a creamier texture.
4. 04Serve warm, topped with coriander and lime.

Ingredients

• ·200 g firm tofu, crumbled with the hands
• ·1 tbsp ghee or olive oil
• ·1/2 tsp cumin seeds · 1/2 tsp black mustard seeds
• ·Pinch of hing
• ·1/2 small red onion, finely chopped (optional — omit for sattvic)
• ·1 small tomato, finely chopped (omit for high Pitta)
• ·1/2 tsp grated ginger
• ·1/4 tsp turmeric · 1/4 tsp coriander powder
• ·Pinch of black pepper · rock salt to taste
• ·Chopped coriander leaves to finish

Method

1. 01Warm the ghee, splutter cumin and mustard seeds, then add hing and ginger.
2. 02Add onion if using and soften for 2 minutes; stir in tomato, turmeric, coriander and a splash of water; cook to a soft masala (3 minutes).
3. 03Fold the crumbled tofu through and cook 4–5 minutes, stirring, until the tofu has taken the colour and a little texture.
4. 04Season with salt and pepper, finish with coriander. Serve hot with chapati or warm rice.

Ingredients

• ·1/2 cup foxtail or pearl millet, soaked 6 hr
• ·1/4 cup split yellow moong dal, soaked 4 hr
• ·1/4 cup brown rice, soaked 4 hr
• ·2 tbsp plain plant yoghurt (for ferment)
• ·1 cup grated bottle gourd or zucchini (squeezed)
• ·1/2 cup grated carrot
• ·1 tsp grated ginger · 1 small green chilli (optional)
• ·1/2 tsp turmeric · rock salt to taste
• ·1/2 tsp baking soda
• ·Tempering: 2 tbsp cold-pressed sesame oil, 1 tsp mustard seeds, 1 tsp sesame seeds, 8 curry leaves, pinch hing

Method

1. 01Drain the soaked grains and dal; blend with the yoghurt and just enough water to a thick idli-like batter. Cover and rest 6–8 hours at room temperature to lightly ferment.
2. 02Fold in grated vegetables, ginger, chilli, turmeric and salt; stir in the baking soda just before baking.
3. 03Heat oven to 180 °C. Warm the oil in an oven-proof pan, splutter mustard and sesame seeds, add curry leaves and hing.
4. 04Pour batter over the tempering, smooth the top, and bake 30–35 minutes until a crisp golden crust forms and a skewer comes out clean.
5. 05Rest 5 minutes; cut into squares and serve warm with coriander-mint chutney.

Ingredients

• ·1 medium sweet potato, peeled and cubed (≈300 g)
• ·1 small bunch kale (≈150 g), stems removed and torn
• ·1 tbsp ghee or coconut oil
• ·1/2 tsp cumin seeds
• ·1 tsp grated fresh ginger
• ·Pinch of hing · 1/4 tsp turmeric
• ·Pinch of black pepper · rock salt to taste
• ·Squeeze of lime and a few toasted sesame seeds to finish

Method

1. 01Steam or oven-roast the sweet potato cubes until just tender (12–15 minutes).
2. 02Warm the ghee in a wide pan, splutter cumin, then add ginger, hing and turmeric.
3. 03Add the kale with a tablespoon of water and toss 1–2 minutes until barely wilted and still bright.
4. 04Fold in the sweet potato, season with salt and pepper, finish with lime and sesame.

Ingredients

• ·3/4 cup quinoa, rinsed thoroughly
• ·1.5 cups water · pinch of rock salt
• ·1 tbsp ghee or olive oil
• ·1/2 tsp cumin seeds · 1/2 tsp fennel seeds
• ·Pinch of hing
• ·2 tbsp finely chopped red onion (rinsed in cold water)
• ·1/4 cup finely chopped fresh mint
• ·1/4 cup finely chopped fresh cilantro
• ·Squeeze of fresh lime · cracked black pepper to taste

Method

1. 01Toast the rinsed quinoa dry in a saucepan for 1 minute, add water and salt, simmer covered 12 minutes; rest 5 minutes off the heat and fluff.
2. 02Warm the ghee in a small pan, splutter cumin and fennel with a pinch of hing.
3. 03Pour the tempering over the warm quinoa; fold in the rinsed onion, mint and cilantro.
4. 04Finish with lime and pepper; serve warm or at room temperature.

Ingredients

• ·2 tbsp white basmati rice, soaked 20 min
• ·2 cups whole milk (or almond / oat milk)
• ·1/2 tsp organic Shatavari root powder
• ·1 tsp ghee
• ·Seeds of 2 green cardamom pods, crushed
• ·1 tsp dried organic rose petals (food-grade) + 1/2 tsp rose water
• ·4–5 saffron strands
• ·1 tsp rock sugar or jaggery (added after cooling)
• ·1 tbsp soaked, peeled, and chopped almonds

Method

1. 01Warm ghee in a heavy pan, lightly toast the drained rice for 1 minute.
2. 02Add milk, cardamom, saffron and Shatavari powder. Bring to a gentle simmer, stirring often, for 20–25 minutes until the rice is very soft and the kheer thickens.
3. 03Take off the heat, fold in the rose petals and almonds, cover and rest 5 minutes.
4. 04Cool to comfortably warm; stir in the rose water and sweetener. Serve in small bowls.

Ingredients

• ·1 tbsp whole coriander seeds, lightly crushed
• ·1 tsp whole fennel seeds, lightly crushed
• ·8–10 fresh mint leaves
• ·750 ml just-boiled, filtered water
• ·Optional: 1/4 tsp dried organic rose petals (food-grade)
• ·Optional: 1 tsp rock sugar after cooling

Method

1. 01Place coriander, fennel, mint (and rose if using) in a glass jug.
2. 02Pour over the just-boiled water; cover and steep for 20 minutes, then move to room temperature for at least 2 hours (or overnight in the fridge — bring back to room temperature before drinking).
3. 03Strain into a flask. Sip 100–150 ml every 2–3 hours through the day at cool room temperature.
4. 04Stir in rock sugar at the end of the day if you find the taste too astringent.

Ingredients

• ·1 tsp neem leaf powder
• ·½ tsp amla powder
• ·250 ml just-boiled water
• ·Optional: 1 tsp raw honey after cooling

Method

1. 01Place neem and amla powders in a cup.
2. 02Pour over the just-boiled water and stir.
3. 03Cover and steep 8–10 minutes, then strain through fine muslin.
4. 04Allow to cool to comfortable warmth. Stir in honey at the end if using.
5. 05Sip slowly on an empty stomach, once a day for 2–3 weeks at a time.

Ingredients

• ·1 cup warm milk (dairy or oat)
• ·½ tsp turmeric powder
• ·Pinch freshly ground black pepper
• ·Optional: ¼ tsp ghee

Method

1. 01Combine milk, turmeric, pepper and ghee in a small pan.
2. 02Bring just to a simmer over medium heat, whisking gently.
3. 03Simmer 3 minutes, pour into a cup and sip warm.

Ingredients

• ·1 cup warm almond or whole milk
• ·1 tsp shatavari root powder
• ·Optional: 1 small cardamom pod, crushed
• ·Optional: 1 tsp rock sugar after cooling

Method

1. 01Warm the milk gently in a small pan with cardamom.
2. 02Whisk in the shatavari powder and simmer 3 minutes — do not boil hard.
3. 03Pour into a cup, allow to cool to body warmth, sweeten if using.

Ingredients

• ·1 cup warm oat milk
• ·½ tsp ashwagandha root powder
• ·Optional: 1 pinch nutmeg

Method

1. 01Warm the oat milk in a small pan.
2. 02Whisk in ashwagandha and nutmeg. Simmer gently 3 minutes.
3. 03Pour into a cup, sip warm before bed.

Ingredients

• ·1 cup warm water
• ·½ tsp haritaki powder

Method

1. 01Warm the water (not boiling).
2. 02Stir in the haritaki powder until dissolved.
3. 03Sip slowly at bedtime.

Ingredients

• ·1-inch fresh ginger, sliced
• ·Pinch (1/8 tsp) long pepper (pippali) powder
• ·250 ml just-boiled water

Method

1. 01Place ginger and pippali in a cup.
2. 02Pour over just-boiled water; cover and steep 8 minutes.
3. 03Strain and sip warm, 20–30 minutes after meals.

Ingredients

• ·1 cup warm whole or almond milk
• ·½ tsp ashwagandha root powder
• ·2 soft dates, deseeded and mashed
• ·Optional: 1 pinch cardamom

Method

1. 01Blend dates with a little of the warm milk to a smooth paste.
2. 02Add remaining milk, ashwagandha and cardamom to a small pan.
3. 03Whisk and simmer gently 3 minutes. Pour into a cup and sip warm.

Ingredients

• ·3 tsp whole coriander seeds
• ·200 ml room-temperature water

Method

1. 01Crush the seeds lightly in a mortar — break them open but do not powder.
2. 02Soak overnight in the glass of water.
3. 03Strain in the morning and drink the water on an empty stomach.
4. 04Wait a few minutes before taking any herbal supplements.

Ingredients

• ·3 tsp whole coriander seeds
• ·1.5 cups water
• ·3–4 slices fresh ginger
• ·Honey or sugar to taste (optional)

Method

1. 01Boil the coriander seeds in the water 6–8 minutes until a tea colour forms.
2. 02Either boil with the ginger or add the slices just before removing from the heat.
3. 03Strain, cool slightly and stir in honey or sugar if needed.

Ingredients

• ·3 tsp whole coriander seeds
• ·2 garlic cloves, peeled
• ·1 tsp whole black pepper
• ·2–3 slices fresh ginger
• ·1.5 cups water
• ·Honey or sugar to taste (optional)

Method

1. 01Boil coriander, garlic and black pepper in the water 6–8 minutes.
2. 02Add the ginger slices just before removing from the heat.
3. 03Strain and add honey or sugar if needed.

Ingredients

• ·500 g cumin seeds
• ·Honey (or hot water for vegan use)

Method

1. 01Dry-roast the cumin seeds on a low flame until they become lighter and aromatic; the sound in the pan changes as they dry.
2. 02Remove immediately from the heat and allow to cool fully.
3. 03Grind in a coffee grinder to a soft powder. Sieve if needed.
4. 04To take: mix 1 tsp cumin powder with ½ tsp honey and eat a few minutes before a meal.

Ingredients

• ·500 g fenugreek seeds
• ·200 g ajwain (caraway) seeds
• ·100 g black cumin / nigella seeds
• ·(Ratio 5 : 2 : 1)

Method

1. 01Dry-roast each seed separately on a low flame until aromatic — the sound changes as they dry.
2. 02Remove from the heat immediately and allow to cool.
3. 03Mix the three batches together thoroughly.
4. 04Grind together in a coffee grinder to a fine powder. Sieve.

Ingredients

• ·100 g fresh ginger
• ·Juice of 6 limes
• ·6 tsp honey
• ·3 tsp brown sugar
• ·Up to 200 ml water

Method

1. 01Peel and blend the ginger with half a cup of water.
2. 02Squeeze the ginger juice from the pulp through muslin.
3. 03Mix the ginger juice with the lime juice, honey, sugar and up to 100 ml extra water.
4. 04Bottle and refrigerate.

Ingredients

• ·1 tsp whole coriander seeds
• ·1 whole stick cinnamon
• ·1 tsp cumin seeds
• ·1 tsp tamarind paste (or 1 small tamarind pod)
• ·8–10 curry leaves
• ·6–8 whole black peppercorns
• ·2–3 garlic cloves, peeled
• ·1–2 slices fresh ginger
• ·Salt to taste
• ·2 cups water

Method

1. 01Grind all ingredients with a little water to a paste (add the peppercorns whole if you prefer a milder soup).
2. 02Tip the paste and 2 cups of water into a pan.
3. 03Bring to the boil, then simmer a few minutes.
4. 04Sip as a drink, pour over rice or bread as a clear soup, or stir in boiled vegetables.

Ingredients

• ·½ cup white or brown basmati rice
• ·½ cup coconut milk
• ·3 cups water
• ·1 small stick cinnamon
• ·Pinch of salt
• ·Sugar, dry fruits, almond flakes — to taste

Method

1. 01Cook the rice with cinnamon and water until very soft.
2. 02Stir in the coconut milk and bring back to a gentle boil, stirring continuously.
3. 03Mix in sugar, dried fruit or almond flakes to taste.
4. 04Add hot water for a thinner porridge; simmer longer for a thicker one.

Ingredients

• ·½ cup white or brown basmati rice
• ·½ cup coconut milk
• ·3 cups water
• ·2–3 cloves garlic, chopped
• ·2–3 slices fresh ginger
• ·Salt to taste

Method

1. 01Cook rice with water, garlic and ginger until very soft.
2. 02Stir in coconut milk and bring back to a gentle boil.
3. 03Add hot water for a thinner porridge; simmer longer for a thicker one.

Ingredients

• ·½ cup white or brown basmati rice
• ·3 cups water
• ·Pinch of salt
• ·Sugar / honey to taste (optional)

Method

1. 01Dry-roast the rice in a pan until lighter in weight and golden.
2. 02Add the water and boil 10–15 minutes until soft.
3. 03Blend to a lumpy soup.
4. 04Season with salt and a little sugar or honey if desired.

Ingredients

• ·1/3 cup whole or split mung beans
• ·2/3 cup white or brown basmati rice
• ·1 cup coconut milk
• ·3 cups water
• ·Pinch of salt

Method

1. 01Soak the mung beans 8–12 hours.
2. 02Cook rice and mung with water until very soft.
3. 03Stir in coconut milk and salt; bring back to a gentle boil, stirring continuously.
4. 04Adjust consistency — more hot water for a thinner porridge; simmer longer to thicken.