Taste of Isha

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A Taste of IshaRECIPES FOR THE PRANIC LIFESTYLE


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Table of Contents 3a taste of isharecipes for the pranic lifestyle

Introduction

I. Cooked Vegetables 7Cabbage Sabji, Sweet Basil Carrots, Cauliflower Masala, Chickpeas and Tomatoes, Cauliflower

Stir Fry, Cooked Greens, Potato Masala, Vegetable Rice and Ginger, Vegetable Biryani, Vegetable

Makhanwala, Vegetable Rice, Roasted Acorn or Butternut Squash Salad

II. Drinks 13Apple, Fennel, and Beet Juice, Breakfast Fruit Shake, Breakfast Smoothie, Fruit and Nut Smoothie,

Hot Lemon or Lime and Honey, Ginger Lemon Tea, Minty Watermelon Juice, Pineapple Coconut

Smoothie, Mulled Cider, Sukku Coffee and Jaggery

III. Grains, Cereals & Proteins 17Black Bean and Mango Salad, Brown Basmati Rice Salad, Dhal Rice, Split Green Gram with

Vegetable, Lemon Poha, Lemon Rice, Sweet Poha, Vegetable Upma, Wild Rice Fruit Salad, Peas

Pilaf, Banana Nut Porridge, Apple Porridge, Banana Coconut Porridge, Banana Date Porridge, Fruity

Nut Porridge, Rice Porridge

IV. Relishes, Dressings & Spices 23Apple Relish, Coriander Chutney, Date & Raisin Relish, Honey Mustard Dressing, Citrus Dressing,

Honey Lemon Dressing, No Garlic Pesto, Olive Cilantro Spread, Basil Tomato Dressing, Lemon

& Olive Oil Dressing, Sesame Dressing, Sweet Orange Dressing, Chaat Masala, Garam Masala,

Masala Seasoning, Isha Seasonings 1, Isha Seasonings 2

V. Soups 29Carrot Curry Soup, Cream of Asparagus Soup, Dhal with Spinach Soup, Fresh Beet Soup, Ginger

Vegetable Lentil Soup, Hearty Lentil Stew, Lentil Soup, Green Gram Soup, Red Lentil Soup,

Tomato Soup, Vegetable Broth, Cream of Carrot Soup

VI. Salads & Sprouts 35Beet and Apple Salad, Broccoli Salad, Cabbage Salad, Cucumber and Apple Salad, Carrot AppleCrunch Salad, Cucumber and Coconut Salad, Tropical Carrot Salad, Cucumber Ginger Salad, Easy

Apple Salad, Green Poha Salad, Mango Fruit Salad, Spinach Salad, Red Beet Root Salad, Spinach

and Beet Root Salad, Spinach Fruit Salad, Spinach Delight, Tomato and Cucumber Salad, Spiced

Summer Fruit Salad, Tahini Salad, Tropical Carrot Salad, Carrot and Green Gram Salad, Green

Gram and Tomato Salad, Sprouts and Spinach Salad, Sprouts and Poha Salad, Sprouted Lentil

Salad, Sweet Green Gram

VII. Treats & Snacks 43Date Nut Balls, Ginger Hummus, Roasted Nuts, Soaked Nuts, Spicy Roasted Cashews

Table of Contents


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recipes for the pranic lifestyle a taste of isha6 Cooked Vegetables


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Cooked Vegetables 7a taste of isharecipes for the pranic lifestyle

Cooked Vegetables


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recipes for the pranic lifestyle a taste of isha10 Cooked Vegetables

Vegetable Biryani

1 c long grain white Basmati or brown rice

3-4 Tbsp olive oil

1 tsp cumin seeds2-3 tomatoes, chopped

1 inch piece of ginger, peeled and chopped

half bunch fresh cilantro, washed, de-stemmed, and chopped

salt to taste

tsp turmeric powder

tsp garam masala powder

1 c fresh mixed vegetables (bell peppers, zucchini, green beans), chopped

OPTIONAL

tsp coriander powder

tsp biryani masala powder

tsp cinnamon powder tsp cumin powder

2 Tbsp coconut milk

handful cashews

Soak rice in water for 15 minutes then rinse three times and cook according

to directions. Heat oil to medium high heat then add cumin seeds until

they pop and start to darken. Add tomatoes and cook on medium heat for

2-3 minutes. Add ginger and all but 2 Tbsp cilantro.

When the mixture becomes pulpy, add salt to taste and turmeric powder.

Stir well then add garam masala powder and any of the optional

spices listed. If desired, add coconut milk after adding the spices.

Add mixed vegetables and cook for 10-15 minutes on low to medium

heat, stirring occasionally.

When vegetables are tender, add the cooked rice in small portions mixing

gently to desired proportion of rice and vegetables. Garnish with cilantro

and cashews. Yields 4-6 servings.

Vegetable Makhanwala1-2 Tbsp olive oil

1 tsp ginger, chopped

1 large tomato, chopped

Tbsp cumin powder

1 c coconut milk

1 whole cinnamon stick

2 bay leaves

5 whole cloves

5 whole green cardamom pods

1 Tbsp coriander powder1 tsp turmeric powder

Tbsp paprika powder

1 Tbsp garam masala

4 c fresh vegetables (zucchini, cauliflower, carrots, etc.), chopped

few sprigs fresh cilantro, chopped

Heat oil to medium high heat then add ginger, chopped tomato,

cumin, and coconut milk to form the base. Add the whole and

powdered spices and stir continuously. Add vegetables and

simmer for 8-10 minutes. Before serving remove bay leaves,

cardamom pods, and cinnamon stick. Serve over cooked rice.

Garnish with chopped cilantro. (When making rice, add 3-4

cardamom pods and cloves to boiling water for added flavor.)

Yields 4 servings.


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Cooked Vegetables 11a taste of isharecipes for the pranic lifestyle

Vegetable Rice

2 c Basmati rice

2 Tbsp olive oil

1 tsp cumin seeds

tsp whole black pepper

1 dry bay leaf

tsp ground cloves

salt to taste

2 medium potatoes, peeled and cubed1 c green peas

c carrots, diced

c corn

c cashews (optional)

Soak rice in water for 15 minutes then rinse three times and cook

according to directions.

Heat oil over medium high heat then add cumin seeds, black

pepper, bay leaf, cloves, and salt. Once the spices begin to pop,

add potatoes and vegetables and cook for 5-6 minutes. Mix in the

cooked rice and continue cooking for 5 minutes. Remove bay leaf

before serving. Add cashews if desired. Yields 4-6 servings.

Roasted Acorn or Butternut Squash Salad

1 (2-lb) acorn or butternut squash, seeded, peeled and cut in 1 chunks

4 c spinach and/or arugula

MARINADE

4 Tbsp olive oil

1 Tbsp fresh thyme (3-4 sprigs or tsp dried thyme)

1 Tbsp fresh rosemary needles, chopped

tsp salt and pepper or to taste

DRESSING

tsp dried mustard powder

2 Tbsp lemon juice

2 Tbsp water2 Tbsp olive oil

tsp salt and pepper or to taste

Preheat oven to 400oF. Marinade squash for 10 minutes then transfer to

baking sheet arranged in single layer. Roast 35-40 minutes, turning mixture

once halfway, until squash is tender and golden brown around the edges,

about 35-40 minutes. Blend dressing ingredients in advance then toss with

salad greens and top with roasted squash. Yields 4 servings.


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recipes for the pranic lifestyle a taste of isha16 Grains, Cereals & Proteins


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Grains, Cereals & Proteins 17a taste of isharecipes for the pranic lifestyle

Grains, Cereals & Proteins


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recipes for the pranic lifestyle a taste of isha20 Grains, Cereals & Proteins

Banana Nut Porridge

2 bananas

2-3 c soaked raw peanuts or other nuts, such as walnuts or cashews

freshly ground cardamom to taste

honey to taste

water as needed

Puree bananas and nuts in 1:2 ratio. Season with cardamom and honey.

Add water to desired consistency. Yields 2-4 servings.

Peas Pilaf

1 c uncooked rice

2 Tbsp butter or olive oil

c raw cashews

tsp cumin seeds

2 pods cardamom

1 inch piece of cinnamon stick2 cloves

6 whole black peppercorns

2 bay leaves

c raisins

c peas

salt to taste

2 c water

Soak rice in water for 15 minutes then rinse three times and set aside. Heat

butter or olive oil over low heat then add cashews stirring frequently until

they turn golden brown, remove cashews, raise heat to medium addingcumin seeds, cardamom, cinnamon, cloves, black pepper, bay leaves and

raisins and cook for about 10 seconds then add soaked rice, peas and salt,

stir while cooking for about 1 minute. Pour water into the rice mixture and

bring to a boil on medium high heat. Reduce heat to low and simmer 10-15

minutes until rice is fluffy. Remove whole spices and garnish with cashews.

Yields 4-6 servings.Wild Rice Fruit Salad

1 c cooked long grain rice

1 c cooked wild rice

1 c golden raisins or other dried fruit

c raw almond slivers

DRESSING

c olive oil

c lemon juice

salt to taste

1 tsp fresh ginger, grated

Prepare rice, cool to room temperature and stir in raisins. Blend

dressing and toss lightly with rice mixture, garnish with almond

slivers. Chill until served. Yields 4 servings.

Vegetable Upma

3 Tbsp olive oil

1 tsp channa dhal (or other lentil, such as red or brown lentils)

1 tsp mustard seeds

2 carrots, chopped2-3 c tomatoes, chopped

1 c water

salt to taste

2 stalks fresh curry leaves, chop leaves only

1 c cream of wheat

bunch fresh cilantro, chopped

Heat oil to medium high heat then add channa dhal and mustard seeds

until they pop. Reduce heat to medium, add vegetables and cook 6

minutes stirring occasionally. Add water, salt, and curry leaves, bring

water to a boil. Slowly stir in cream of wheat , and cook for 8 minutes,stirring occasionally. Garnish with cilantro. Yields 4-6 servings.


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Grains, Cereals & Proteins 21a taste of isharecipes for the pranic lifestyle

Banana Coconut Porridge

5 bananas

honey to taste

1 c grated coconut

c roasted peanuts

Puree all ingredients. Yields 2-4 servings.

Apple Porridge

1-2 cored apples

c coconut, grated1/3- c water

c soaked almonds (peeled) or other nuts

3-5 dates1-2 Tbsp honey to taste

dash of vanilla

dash of cinnamon

Blend all ingredients well. Add more water if necessary. Can add

additional coconut or any crushed nuts as garnish. Yields 1-2 servings.

Fruity Nut Porridge

2 bananas or 2 apples or 1 mango or any combination you like

c coconut, grated

c soaked raw peanuts

c water

honey to taste

Puree adding water as needed for desired consistency.

Yields 1 serving

Rice Porridge

6 c water

2 carrots, diced

c green beans, diced

1 c cracked rice

1/3 c soaked raw peanuts

salt and pepper to taste

Boil water, add carrots and green beans, slowly stir in rice, reduce

heat, and cook 5-10 minutes, stirring constantly. Add soaked

peanuts then season with salt and pepper. If thickens on sitting,

add boiling water and stir well. Yields 4 servings.

Banana Date Porridge

6 bananas

c coconut, grated

3 Tbsp honey

c water

c soaked raw peanuts

3-5 dates, pitted and chopped

Puree, adding water as needed for desired

consistency. Yields 2-4 servings.


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recipes for the pranic lifestyle a taste of isha28 Soups


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Soups 29a taste of isharecipes for the pranic lifestyle

Soups


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recipes for the pranic lifestyle a taste of isha30 Soups

Soups

Carrot Curry Soup

2 pounds carrots, peeled and cut in inch slices

2 red bell peppers, diced in large pieces

1 Tbsp olive oil

2 Tbsp curry powder

1 Tbsp fresh ginger, minced

4 c vegetable stock

4 c water

white pepper to taste

1 sprig fresh mint leaves, removed from stem

Heat oil to medium heat then add carrots and bell pepper

and saut 5 minutes until peppers are tender, add curry

and ginger, cover and let simmer for 2 minutes. Meanwhile,

heat vegetable stock and water in a soup pot. Add sauted

vegetables. Bring to a boil; reduce heat. Simmer, covered,

40-45 minutes. Cool slightly then puree and return to heat,

seasoning with pepper. Garnish individual servings. with mint

leaves. Variation: Substitute pumpkin for the carrots and add a

little nutmeg and cinnamon. Yields 6-8 servings.

Cream of Asparagus Soup

1 pounds asparagus, chop stalks and set tips aside

6 Tbsp butter

6 Tbsp arrowroot or corn starch

2 c vegetable broth

2-3 c coconut milk

1 tsp saltblack or white pepper to taste

Heat butter to medium-high heat, then add chopped asparagus stalks

and cook for 8-10 minutes until tender. Sprinkle cooked asparagus

mixture with arrowroot or corn starch and continue to stir over

low heat for 5-8 minutes. Slowly add broth, stirring frequently until

thickened. Cool slightly. Puree mixture then return to low heat adding

asparagus tips, milk, salt, and pepper. Heat gently, adding water if

needed for desired consistency. Do not boil. Yields 6-8 servings.

Dhal with Spinach

c uncooked green gram

3 c water

4 tsp cooking oil

1 tsp cumin seeds

1 c spinach, chopped

2 tsp amchur powder (dry mango powder)

1 tomato, chopped

tsp turmeric powder

2 tsp fresh ginger, grated

salt to taste

Cook green gram in 3 cups of water for 15 minutes. Heat oil to

medium high heat then add cumin seeds and fry for 2 minutes,

remove from oil. To oil add spinach, amchur powder, tomato,

turmeric powder, ginger, and salt. Saut over medium heat for five

minutes. Add green gram, increase heat to high, and allow mixture

to boil for 5 minutes. Serve hot with roti. Yields 4 servings.


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Soups 31a taste of isharecipes for the pranic lifestyle

Fresh Beet Soup

1 pound beets

1 c (approximately) reserved beet cooking water

1 c coconut milk

1 Tbsp lemon juice

salt and pepper to taste

1 tsp fresh dill

Scrub beets and place in a medium-sized pot with water and cover. Cook until fork tender

and allow to cool in water. Set aside 1 c of the water from the cooked beets. Once the beets

have cooled, they are easy to peel. Chop roughly then puree until smooth adding reserved

cooking water as needed. Return to low heat for 5 minutes, adding coconut milk, lemon

juice, salt, pepper, and dill. May be served at room temperature or chilled. Yields 2-3 servings.

Ginger Vegetable Lentil Soup

10-12 c water (amount needed to cover all the vegetables)

1 pound carrots, sliced

bunch celery, chopped

1-2 green bell peppers, chopped

3 vine-ripened tomatoes, chopped

1 c red lentils, soaked and rinsed (do not use green or brown lentils)

1 bunch fresh cilantro, de-stemmed and chopped

4-5 Tbsp fresh ginger, grated

4 bay leaves

2 tsp dried oregano

2 tsp dill weed

2 tsp saltground black pepper to taste

Fill a very large stockpot/soup pot with about 10-12 cups water and bring to a boil.

Add prepared vegetables, lentils, and seasonings. Allow the soup to boil for a few

minutes and then simmer for about 40 minutes until the vegetables are tender but

still a little firm and the lentils are cooked. The soup should be very gingery and a

little peppery so it has a bit of a bite to it. Adjust the seasonings to taste. Remove bay

leaves before serving. Yields 8-10 servings.

Hearty Lentil Stew

1 large bell pepper, chopped3 stalks celery, chopped

2 medium carrots, chopped

1 c parsley, chopped

1 Tbsp dried oregano

2 Tbsp olive oil

1 Tbsp curry powder

1 tsp cumin powder

1 tsp ground anise seed

1 tsp black pepper

1 quart water

pound dried lentils (optional can be soaked in advance)2 medium potatoes, cut in chunks

2 whole bay leaves

salt to taste

Saute peppers, celery, carrots, parsley, and oregano in oil in

stew pot for 10 minutes on medium-high. Stir in curry, cumin,

anise, black pepper and saut for an additional 5 minutes.

Add 1 quart of water and dried lentils with potatoes and

bay leaves. Cover and cook for 45 minutes on medium heat

(just under boil). Add salt to taste. Remove bay leaves before

serving. Yields 8-10 servings.


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Taste of Isha