Detox And Delights For Diabetes and Weightloss Bringing the timeless wisdom of Ayurveda and yoga into your home (Nataraj, Yogi Dasi, Sundari).pdf

Detox Delight For Diabetes And Weight Loss
Sri Dhanvantari Mantra
Om Namo Bhagavate Vasudevaya Dhanvantaraye Amrtakalasa Hastaya
Sarvamayavinasanaya Trailokyanathaya Sri Maha Vishnave Nama: II
Om. Salutations to Lord Dhanvantari (the physician of the gods), also known as Sri Vasudeva, Who holds in His
hand, a pot filled with amruta (the immortality giving nectar),
Who removes all ailments, Who is the Lord of the three worlds, and an avatar of Sri Maha Vishnu.

Detox Delight For Diabetics And Weight Loss
Sundari Dasi
Copyright© 2021 Sundari Dasi
All rights reserved. No part of this book may be reproduced in any form, except for the inclusion of brief quotations
in a review,
without permission in writing from the author or publisher.
ISBN: 978-1-63821-807-4
Authors Note

Diabetes is a disease that has affected millions of people. This disease is very complicated and slowly destroys the
entire immune system and the organ's health of the person who has diabetes.
I have seen my family members, my father, my in-laws, and many good friends suffering from it. And many losing
their life battles due to this disease.
And as being a yoga instructor and leading a life filled with a holistic natural lifestyle approach, I have discovered
beautiful remedies, lifestyle and practices which can reverse this particular condition in a very natural way. They
are very simple, easy to apply, and over some time, you may see great results.
In this book, Detox, Delights for diabetes and weight loss, I am mainly focusing on introducing herbs that are very
popular in ancient Ayurveda practices. I am also sharing some beautiful recipes which incorporate exotic
vegetables, greens, which are low in carb with a lot of helpful protein, and which can support the insulin production
in one's body. Their G.I. levels are low/nil/moderate.
Numerous herbs such as turmeric ginger, Moringa, cinnamon, clove, cardamom, thyme, lavender, amla, fenugreek
seeds, cumin, fennel seeds are used in many recipes in this cookbook. There are healing soups, steamed and sauteed
salads and some delightful, exciting recipes which might be very common with high carb and unhealthy ingredients.
Still, in this book, I have substituted with low G.I. and many additional herbs and created a new recipe that is
friendly for people with diabetes, obesity or anyone who is looking for a low carb healthy eating, call it a name it
is one in all which has a great approach towards wellness and healthy lifestyle.
I highly recommend using all organic ingredients to see the best results in putting this cookbook into the
application. Furthermore, keep in mind to always eat freshly cooked food as much as possible. This helps the body
to absorb the maximum nutrition and vitamins, which is very beneficial to boost one's metabolism and aid the self-
healing capacity.
Let's prevent diabetes, let's try to reverse it, let's try to have a diet and lifestyle which is holistic and wholesome

with freshly cooked food along with wonderful practices added to the daily life of yoga and meditation. This book
is a wonderful combination of recipes, some simple yoga practices along with some healing Mudras and a whole
lot of information regarding all the wonderful ingredients which are incorporated in the book. I hope and pray that
this effort of writing the book serves it's the real purpose and brings a change in your life and gives you a
perspective of a healthy lifestyle and, most importantly, the optimistic hope that you can change and reverse many
chronic illnesses and live an extraordinary life as a spiritual being centered to God-consciousness. I call Him
Krishna, which means all attractive. The beauty of all that nature provides is one way to experience the Lord's
attractive features as He is omnipresent. Thank you.
Namaste ~ The light inside of me sees the light inside of you!
Sundari Dasi
www.foodforthesoul.net || Sundari@foodforthesoul.net
Table of Contents
Constitution of the body according to Ayurveda
Digestion according to Ayurveda

Pre Breakfast - Ayurvedic Teas
Ginger Turmeric Fennel Tea
Good for Kapha & Vata, occasionally for Pitta
Rose Cardamom Tea
Good for Vata, Pitta & occasionally for Kapha
Mint Stevia Tea
Good for Vata, Pitta & Kapha (Sama Dosha)
Lavender Tea
Ayurvedic Kashayam
To Balance Kapha
Cinnamon Bark Tea
Good for Vata & Kapha, occasionally for Pitta
Raspberry Cardamom Tea
Turmeric, Clove, Cardamom & Mint Tea
Barley Saffron Tea
Breakfast Delights
Papaya Smoothie
Mint Papaya Salad
Green Shakti Smoothie
Persimmon Almond Smoothie Bowl
Mint Ginger Chia Detox
Avo Chia Pudding
Carob Macadamia Bowl
Cleansing Smoothie
Good for Pitta and Vata, Occasionally for Kapha
Dragon Fruit Chia Detox
Morning Immune Boost Amla Avo Smoothie
Good for Vata & Pitta & Occasionally for Kapha (Sama Dosha)
Raspberry Aloe Chia Detox
Blueberry Aloe Chia Detox

Strawberry Aloe Chia Detox
Blackberry Aloe Chia Detox
Mulberry Aloe Chia Detox
Aloe Vera Juice
Cantaloupe Coconut Smoothie
Good for Pitta & Vata, occasionally for Kapha
Ayurvedic Meal Delights
Quinoa Khichri
Beet Quinoa Pulav
Good for Pitta and Kapha, occasionally for Vata
Turai & mixed carrots curry
Parsley Purple Potato Prana Sprouts
Prana Sprouts Salad
Butternut Asparagus Spicy Stir Fry
Beet Moon Quinoa Spicy Porridge
Pearl Millet Kichri
Prana Sprout Salad Horse gram
Lentil pasta Salad
Good for Pitta and Kapha, occasionally for Vata.
Parvar Ki Subji
All Moong Protein Dhokla
Butternut Squash Celery Salad with Microgreens and Dill
Millet Moong Kobacha Kichri
Green Powered Lunch with Little Millet
Green Power Chutney Moringa and Ridge Gourd Peels
Millet Powered Lunch ldlis, Dosas with Butternut Squash Rasam and Ayurvedic Amla Chutney 1
Millet Powered Lunch ldlis, Dosas with Beetroot Rasam & Kobacha Squash Chutney 2

Buckwheat Bagel Sandwich
Good for Pitta and Kapha, occasionally for Vata.
Foxtail Millet Pulav and Bitter Melon Curry
good for vata and Kapha, occasionally for Pitta
Ayurvedic Ragi Sattva flavored with Carob and Vanilla
Chayote Kalonji Salad
Bitter Gourd Salad
good for Vata and Kapha, occasionally for Pitta
Ragi Dosa with Quinoa, Steamed Vegetables and Basil Sauce
Spaghetti Squash with Moringa Basil Sauce
Fenugreek Sprouts Squash Rolls
Okra Dill Seed Stew/Fennel Bulb Dill Seed Stew
Ayurvedic Soup Delights
Parsley Ginger Barley Soup
Spinach Moong Protein Soup
Mix Veg Barley Soup
Mix Veg Beans Soup
good for Pitta and Kapha, occasionally for Vata
Healing Bottle Gourd Soup
Good for Pitta and Vata. Occasionally for Kapha.
15 day Meal Plan
Lets help you to put this wonderful Ayurvedic Cookbook into its best application.
Here is guided 15 day Meal Plan with Detox, Delights for diabetes and weight loss. Following meal plan are almost
suitable for Tridosahas - Vata- Pitta and Kapha.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Day 15
Slim Gummies, the new way to lose weight

How much should I eat?
Ayurveda Elements
Mudras
Mudra sequence for diabetes control
Weight loss mudras
Asanas for Diabetes
Glossary

Constitution of our body according to Ayurveda
According to Ayurveda our body is divided into 3 constitutions called Vata, Pitta and Kapha. Based on the nature
and structure of our body Ayurveda divides the body into Kapha dominant, Pitta dominant and Vata dominant
body. The physical structure of our body is called Kapha.
The Tridoshas
Kapha is a combination of earth and water. It is your physical structure organs. All the chemicals and juices like the
digestive juices are grouped as Pitta. Pitta is a combination of Fire + Water and the transport mechanism in the body
is called vata. Vata which is a mix of air and ether carries food and oxygen to different parts of the body and
removes toxins from the body.
Here are some key distinguishing features of each type of body.
We begin with vata

Balance
The three humors vata, pitta and kapha must be in balance for good health. Usually, due to heredity and lifestyle,
one of the doshas or humors is easily imbalanced. In today's world, hectic lifestyles and use of phones and
computers have people shifting their concentration every few seconds, and this has disturbed their eating, sleeping,
and lifestyle. When we continuously move from one object to another, the air is the first element disrupted. The
other elements follow suit. Remember, Vata consists of air and ether, disturbance in one element or an Ayurvedic
humor also disturbs the other elements.
Digestion According to Ayurveda
According to Ayurveda, food digests in seven steps over a period of approximately 36 days and is eventually
converted to Ojas or life energy. Ojas is very subtle and the essence of all the food we digest. All the bodily tissues
are first nourished, as explained below, and then the most refined product is semen or Ova. This semen or Ova is
then converted into Ojas. A corresponding Agni or fire accompanies digestion at each stage.
36 Days of Digestion
1. Lymph/plasma(rasa): Food mixes with saliva, digestive juices and forms blood plasma, serum, and
lymphatic fluid. It takes 1-5 days in the body. The dominant element is Jala or water, powered by Vata
(the transport mechanism). Rasa Dhatu circulates nutrients, hormones, and proteins throughout the
body.
2. Blood(rakta) - Rasa(plasma): is then converted into blood. This process takes about five more days.
Fire or Agni is very dominant at this stage, and the reddish color of pitta dominates the color of
blood. Carrying nutrients and oxygen throughout the body is the main function of blood.
3. Muscle(mamsa): Blood is further digested and converted to muscle tissue, another 5-day cycle.
Mamsa or muscle tissue covers all organs providing strength and stability to the body.
4. Fat(medas): Muscle is converted to fat (adipose) tissue. Medas is the good fat, for example, the
cartilage tissue assisting the spinal cord-the fat in the brain region, etc., which are essential fats. Jala
(water) and Prithvi (Earth) are the dominant elements of Medas. The characteristic of Kapha or
structural form of the body medas is solid and firm. This is where the body stores fat.

5. Bone(asthi): Fat is converted to bone tissue. Depending on the quality of fat, we can develop good
strong bones. Asthi gives the body its stability and makes the body strong.
6. Bone marrow/nerve tissue (majja): Bones are converted to bone marrow. It is a very fine tissue. Majja
refers to the nervous system, and it is considered to govern the brain's metabolic process and the
spinal cord. The nerves are the information highway in the body. They hold the muscles in place,
stronger the nerves, stronger the endurance of the body, both physical and emotional.
7. Reproductive (Shukra/artava): Sukhram is said to be the essence of the Dhatus as it is responsible for
life, vitality, and energy. Nervous tissue or majja dhatu is converted to semen or ovum.
8. "Ojas" which is the essence of digestion and hence essence of life (it is also termed as an extract of all
the Dhatus (body tissue), which gives strength (Bala) to the body, mind and soul. Ojas helps to
determine the physical, mental, sensory, and all other functions.
Why Vata needs to be understood and balanced first to treat any chronic disease.
Vata, the transport mechanism in the body, is vital to both Kapha and Pitta. If the transport mechanism is affected,
then energy is not transmitted, and toxins get stagnant. When toxins are not thrown out, they deteriorate the body
and give rise to multiple health issues depending on which organ of the body is affected by the toxin. Therefore in
most cases,Vata needs to aggravate first for a disease to take root. Based on our eating habits and body type,
another particular dosha gets aggravated, be it Kapha or Pitta. Kapha and Pitta are lame and cannot move without
the aggravation of Vata.
Therefore in the treatment of a chronic disease, Vata needs to be balanced first including in the case of Diabetes.
Vata, as discussed, is a combination of air and ether. In the Vedic concept, there are ten types of air in the body
that function in various ways to balance the body and facilitate the body's activities.
The movements of the body are first generated from the heart, and all the activities of the body are made possible
by the senses, powered by the ten kinds of air within the body. The ten kinds of air are described as follows: The
main air passing through the nose in breathing is called prana. The air which passes through the rectum as
evacuated bodily air is called apana. The air which adjusts the foodstuff within the stomach and which
sometimes sounds like belching is called samana. The air which passes through the throat and the stoppage of
which constitutes suffocation is called the udana air. And the total air which circulates throughout the entire body
is called the vyana air. Subtler than these five airs, there are others also. That which facilitates the opening of the
eyes, mouth, etc., is called naga air. The air, which increases appetite, is called krkara air. The air which helps
contraction is called kurma air. The air which helps relaxation by opening the mouth wide (in yawning) is called
Devadatta air, and the air which helps sustenance is called dhananjaya air.
The function of the ten vital air's are essential to the normal functioning in the body to balance the flow of food,
energy and thoughts. There is a complex network of nadis or subtle nerves that carry these Pranic life airs and
thoughts across the body, in addition to the meridians in the human body where the Prana flows.
It is described in the Prasna Upanishad
In the heart verily is the Jivatma (soul). Here arise 101 nadis (subtle pranic channels). Each of them has 100 sub-
nadis. Each sub-nadi has 72,000 branch nadis. The Vyana moves in them.
(The cosmic correspondences are): the Sun is the cosmic light reservoir of Prana. He rises, helping the microcosmic
Prana to see objects. The goddess who presides over the Earth (Bhumi) is the cosmic Apana, and she helps man by
attracting downwards the Apana of the person. Space between the Earth and the Sun (antariksa) is the cosmic
Samana (and helps the Samana inside man). The atmosphere or Vayu is cosmic Vyana (and helps the Vyana inside
man).
Mind is the cause of good or bad health
These airs, according to Pancha Kosa are in the Pranamaya Kosa. The mind directs the pranic airs as per its desire.
Hence mind is the cause of good or bad health. When the mind is upset it gives us disturbing vibrations which affect
the pranic airs and when this disturbance is sustained over a period of time then the pranic airs are damaged beyond
ordinary recovery. That is the foundation of a chronic disease like diabetes. Based on how our bad mental stress and
lifestyle are one or multiple airs get affected. This disturbance in Vata is unbalanced then spills on to Kapha (body
structure) and Pitta (the body's chemical and digestive juices).
Specifically dealing with diabetes in this book, Ayurvedic texts describe diabetes as Madhumeha Madhu or sweet
urine. It is also called Prameha. They also describe 20 types of Prameha based on the tridoshas. We will deal with
the main causes and the proper and effective way to treat diabetes.
Diabetes according to Ayurveda

Diabetes or "Prameha" in Ayurveda is divided into 20 types based on the body's predominant Doshas. This sums up
to 4 types caused due to Vata, 6 types caused due to Pitta, and 10 types caused due to Kapha. Prameha, when not
treated, leads to "Madumeha" which is Diabetes Mellitus (Type 2).
The Kapha type are generally on the heavier side as they are known to be lazy, inactive, and follow an unhealthy
diet. They often fail to control what they eat and what they shouldn't be eating. According to Ayurveda, apart from
the symptoms mentioned earlier, one also suffers from burning palms and soles, dryness of mouth, and a sweet taste
in the mouth. The three main divisions of Diabetes according to Ayurveda - Kaphaja, Pittaja, and Vataja of
Prameha and Madhumeha are:
Kaphaja: This causes indigestion, lack of hunger, flu, running nose, lethargy and vomiting.
Pittaja: This causes pain in the bladder leading to urinary tract infection, fever, acidity, diarrhea, and sleep apneas.
Vataja: This causes severe cold and cough, breathing problems, constipation, fatigue, sudden tremors or chills, and
insomnia.
Two Leading Causes
The two leading causes of diabetes according to Ayurveda after the Vata imbalance are:
1. Avarana: Blockage of paths or channels in the body
2. Dhatukshaya: Depletion of Dhatus or tissues in the body
Avarana (Blockage of paths): Imbalanced Kapha Dosha or other tissues like fat or muscle cause the blockage of
energy channels in the body.
Excessive fat around the whole body or excess fat around the waist (adiposity) is the leading cause in this case. This
imbalance also leads to a weaker digestive fire called jataragni leading to a more inefficient metabolism. This can
lead to maturity-onset diabetes or diabetes type2.
"Ojas" which is the essence of digestion and hence essence of life (it is also termed as an extract of all the Dhatus
(body tissue), which gives strength (Bala) to the body, mind and soul. Ojas helps to determine the physical, mental,
sensory, and all other functions. In diabetes mellitus, this essence of life is lost from the body through excretion in
the urine (hence Diabetes Mellitus is also called Ojomeha (Ojo: Ojas; meha: to flow or urination) where the essence
of energy flows out in the urine.
Type 2 diabetes is also called Apathyanimittaja in the Ayurvedic texts. Diabetes Insipidus (Type 2) falls under the
category of Kapha Prameha, whereas Diabetes Mellitus (Type 1) falls under the category of Vata Prameha.
Therefore, it is believed that although diabetes is dominantly a Kapha disorder, it is also influenced by the activity
of Vata (and to some extent Pitta) in the body.
Dhatukshaya, where the tissues are depleted, can be categorized as juvenile diabetes. Each stage of life has a
dominant Dosha. The first stage of life, childhood is Kapha influenced. The second stage of life, which starts at
puberty is Pitta influenced. The third stage spans from the age of 50 to death is influenced by vata. Childhood is the
Kapha dominant period of life. When children have a Kapha aggravating diet or lifestyle at this stage, it can
manifest as Type 1 diabetes. Type 1 diabetes treatment in Ayurveda looks at rebalancing the Doshas through a
combination of internal and external Ayurvedic treatment as well as lifestyle changes. It identifies the stress factors
in the body and tries to relieve them.
A healthy diet that includes adequate and essential nutrients and herbs, and food that is low on sugar can be the best
way to get this disease under control. Ayurveda believes that one needs to live healthy to feel content. Hence, a
change from a sedentary lifestyle to a more active one can prevent and cure Diabetes.
Following are traits of an irregular lifestyle that lead to the aggravation of the doshas
1. Laziness
2. Excessive sleep
3. Excessive use of yogurt
4. Meat heavy diet
5. Sweet food articles
6. All other Kapha-promoting regimens
7. Anxiety, fear & anger
Root cause summarized
According to the Yogic and Ayurvedic scriptures every chronic disease is a result of:
1. Improper digestion
2. Improper excretion
Undigested food turns into toxins, here's the pathology of "Arna"

Ama
Arna refers to undigested food or toxins in the body. All the food we eat should be completely digested. Half of
what we digest is absorbed into the body as nutrients, and the rest of it is expelled out of the body as waste
products. However, depending on what we eat and how we eat (in anxiety or stress, etc.), not all the food we eat is
fully digested. It may be that about 30% of the food is fully digested and absorbed as nutrients, and another 30% is
fully digested and expelled out of the body as waste products. The rest 40% of the food remains undigested or
rather partially digested. It is neither a nutrient nor a waste, and it is neither fully absorbed nor expelled out. This
semi-metabolized food circulates in the body as a toxin called "Arna." Arna is a Sanskrit word that literally means
undigested or uncooked. The preliminary stage of any disease is also sometimes called Arna or undigested food.
Ontology of a Chronic Disease
Basics of our diabetic control and reversal
As the root cause is improper digestion and improper excretion, the solution is summarized in three steps:
1. Proper digestion
2. Proper excretion
3. Strengthening, healing the mind and the organs of the body.
Progress in 4 Steps

The Bhagavad-Gita shows the way
In the Bhagavad-Gita Sri Krishna, the Supreme Personality of Godhead gives the formula for healing any disease.
yuktahara-viharasya yukta-cestasya karmasu yukta-svapnavabodhasya yogo bhavati duhkha-ha
He who is regulated in his habits of eating, sleeping, recreation and work can mitigate all material pains by
practicing the yoga system.
Regulation, determination and sincerity is the key to overcome any chronic disease. We will begin with change in
diet first and then change in lifestyle, introduction to the practice of yoga and healing mudras.
Secret of Yoga Rahasya - An inspiration
In the Yoga Rahasya Nathamuni says that we can overcome any chronic disease by determination, regulation and
practice of yoga.
Ayurvedic Teas
Ayurveda, the ancient discipline of healthy and natural living, recommends a light breakfast
(As in the earlier section) and a good meal at around noon when our digestive fire is at its peak.
Following are some healthy, delicious Ayurvedic teas to boost your metabolism in the mornings.
Begin the day with hot teas
According to Ayurveda, there is a great significance in sipping herbal teas first thing in the morning as pre-
breakfast! They help unclog the mind and body by giving us a feeling of refreshment and boosting our energy for
the rest of the day.
They also help us build an excellent digestive fire (Agni) for the rest of the meals as we continue to fuel from our
healthy diet.
Following are some great herbal teas ( caffeine-free/dairy free ) made from some fresh ingredients.
Fresh home-made teas for healthy mind & body. Use all organic ingredients.

Ginger Turmeric Fennel Tea
Good for Kapha and Vata & occasionally for pitta
Ingredients (Servings 2 )
♦ 1/2 inch grated ginger
♦ 1 tsp. fennel seeds
♦ 1/2 tsp. turmeric root/ powder
♦ 3 cups of water
♦ Lemon juice
Directions
Step 1: Boil 1/2 inch grated ginger, 1 tsp. fennel seeds, and 1/2 tsp. turmeric powder in 3
cups of water and boil for 3 minutes.
Step 2: Turn off the heat, squeeze 3 drops of lemon juice and sip the hot tea. For pitta body.
type, use occasionally.
Serves: 2 Prep Time: 2 mins Cook Time: 8 min

Rose Cardamom Tea
Good for Vata, Pitta & occasionally for Kapha
Ingredients
♦ 1 Tbsp dry rose petals
♦ 5 cardamom pods
♦ 4 cups water
♦ 3 cups of water
♦ Lemon juice
Directions
Step 1 : Boil 1 tbsp. of dry rose petals with 5 shelled cardamom pods (use the seeds inside)in 4 cups of water.

Step 2 : Simmer on low heat for 3 minutes Serve it hot. Twice a day during the summer season, good
for skin rashes, heat-related issues. Use this recipe more in summer, less
in winter.
Mint Stevia Tea
Ingredients (Servings 2 )
♦ 1/2 cup dry/fresh mint leaves
♦ 3 cups of water
♦ 2 drops of stevia extract
Directions
Step 1: Boil 1/2 cup dry/fresh mint leaves in 3 cups of water for 2 minutes.
Step 2: Pour it in a cup, add 2 drops of stevia extract. Sip it hot.

Lavender Tea
Ingredients
♦ 1 tsp. dry lavender flowers
♦ 3 dry shankapushpi (butterfly pea flower)
♦ 3 cups of water
♦ 1 tsp. maple syrup
Directions:
Boil 1 tsp. of dry lavender flowers with three dry shankapushpi (butterfly pea flowers) in 3 cups of water for 3
minutes. Close with a lid. Let it steam. Pour in a cup. Add a tsp. maple syrup. Add few drops of lemon juice to have
the color effect. Sip it hot
Cardamom calms hypertension reducing blood pressure. It is a diuretic and anti-inflammatory. Improves digestion
and hence reduces acidity. Improves the oxygen levels in the body. Has a very low glycemic index and hence very
good to control blood sugar levels. Cardamom is also known to be helpful in weight loss.
Lavender is very healing for the body and mind. It reduces stress levels and improves sleep. Improves skin tone and
reduces blood pressure levels. Improves our breathing and also helps reduce sugar levels by reducing stress.

Ayurvedic Kashayam
Use this recipe once a month/change of every season to cleanse your system Servings 5. Drink about 16oz, first
thing in the morning.
Directions
Boil 1/2 liter of water, add the following - 3 tsp. lightly crushed cardamom, 5 sticks of Ceylon cinnamon, 3 tsp.
fennel seeds, 2 tsp. flax seeds, 4 Ansi whole,
2 tsp. turmeric powder, 1 inch fresh ginger, 5 whole cloves, 1 tsp. black peppercorns, simmer on low heat for 5
minutes. Turn off the heat and add 1/2 a cup of fresh mint leaves. Have it as morning prebreakfast tea and while
fighting cold and flu.
Drink

Ingredients
♦ 2 inch ceylon cinnamon
♦ 4 cups of water
♦ Fresh mint leaves
Directions
Step 1: Boil 2 inch bark, in 4 cups of water for 3 minutes. Pour into the cup & add about 5 fresh mint leaves.
Step 2: Sip this tea in the morning to get all the therapeutic benefits. Adding mint is an essential part of this recipe.
Since cinnamon is a warming herb and mint is cooling and soothing, it brings pitta in balance, yet giving you all the
herb benefits in a naturally balanced state.
Cinnamon is a popular antidiabetic spice. It also has an anti-clotting effect on the blood. A freshly boiled cinnamon
tea with added mint could benefit for diabetes and weight loss. For making this tea, I suggest using ceylon
cinnamon. It's thin and paper-like textured, fragile, and easily breakable. Also looks very flaky.
Serves: 2 Prep Time: 2 mins Cook Time: 5 mins
Raspberry-Cardamom Tea

Ingredients
♦ 2 cups of water
♦ 5-8 cardamom pods
♦ 5 raspberries crushed
♦ Maple syrup (optional)
Directions
Step 1: Crush 5 to 8 cardamom pods & 5 raspberries
Step 2: Boil 2 cups of water and add the crushed cardamom pods and raspberries.
Step 3: Add maple syrup as a sweetener (optional). Sip it hot in the morning.

Turmeric Clove Cardamom & Mint Tea
Ingredients
♦ 1/2 tsp. turmeric

♦ 4 cloves
♦ 1 tsp. cardamom seeds
♦ 5-8 fresh mint leaves
Directions
Step 1: Boil all the ingredients in 4 cups of water for 3 minutes, simmer on low heat with a closed lid for 2 minutes.
Turn off the heat and serve after 5 minutes.
Step 2: Refreshing and helps improve digestion. You can take small sips with lunch or dinner.

Barley-Saffron Tea

Ingredients
♦ 2 tsp. of cardamom
♦ 1 tbsp. barley
♦ 8 threads of saffron
Directions
Step 1: Boil 6 cups of water and rinse the barley, and add it to the boiling water. Crush the cardamom pods and use
the in seeds. Put it into the boiling water. Simmer on low heat for 15 minutes.
Step 2: Turn off the heat, add saffron and close with a lid. Let it sit for 5 minutes. Serve hot in the morning as pre-
breakfast. Good for healing the guts and boost digestion. Add a teaspoon of maple syrup (optional)
Break ast Delights
(As in the earlier section) and a good meal at around noon when our digestive fire is at its peak.
Following are some healthy, delicious Ayurvedic recipes.

Papaya Smoothie
Papaya is an essential part of the diet for diabetics, those wanting to lose weight or clear ama(toxins) from the body,
cleanse the guts and the colon. Papaya seeds contain a variety of essential micronutrients. They are exceptionally
high in polyphenols and flavonoids, two compounds that act as antioxidants to promote good health, fight disease-
causing free radicals to prevent oxidative stress, rule out most chronic diseases and inflammation.
Ingredients
♦ 2 cups of papaya
♦ 1 cup of coconut/almond milk
♦ 2 tsp. maple syrup
♦ 1 tsp. cardamom powder
♦ Berries of your choice
Serves: 2 Prep Time: 5 mins
Directions
Step 1: Chop 2 cups of chilled ripe papaya.
Step 2: Blend papaya, coconut milk, cardamom powder, and maple syrup until smooth.
Step 3: Serve with the berries and add some papaya seeds as shown in the image.
You can also save the remaining seeds, wash them, dry them/bake at 200° F until they look dry and crisp, ground
them into a powder, keep them in the refrigerator. You can use it like pepper powder: yes, it has a little spice taste.

Mint Papaya Salad
Ingredients
• 3 cups ripe papaya
• 1 & 1/2 cup coconut milk/almond milk
• 1 tsp. chia seeds
• 1 cup fresh mint leaves
• 1 tbsp. maple syrup (optional)
The goodness of mint with cleansing papaya and anti-inflammatory chia seeds. What an excellent delightful
combination for a morning breakfast boost!!
Directions
Step 1: First, add papaya into a mixing bowl, add the mint leaves, soaked chia seeds, coconut milk, maple syrup,
and mix well. (Chia seeds soaked in 1 cup of water ( for 2 hours, whisk chia seeds before use).
Step 2: Add some fresh mint leaves and papaya seeds as toppings.
Step 3: Serve it for breakfast once a week.

Green Shakti Smoothie

Silken Smoothies With Alkaline Chemistry
Too many ingredients, mixing dairy and fruits are considered not as healthy as per Ayurveda. The combination
matters a lot on how it will affect your digestive system and overall health. Here are some great alkaline smoothies
which are delicious and healthy!
Ingredients
♦ 1 ripe medium avocado
♦ 2 mini cucumbers
♦ 1/2 cup fresh mint
♦ 1 tbsp. lemon juice
♦ 1/2 cup frozen pineapples
♦ 1 cup coconut water
♦ 2 tsp. shredded coconut
♦ 5 celery sticks
Directions
Step 1: Add all the ingredients into your Vitamix/Nutri bullet.
Step 2: Blend for about 60-90 seconds (until smooth) That's it! Enjoy the yummy breakfast.

Persimmon Almond Smoothie Bowl
Ingredients
♦ 1 ripe persimmon fruit (peeled& deseeded)
♦ 1 ripe frozen small banana
♦ 1 tsp. vanilla paste
♦ 1/2 cup almonds

♦ 1 tbsp. maple syrup optional
Directions
Step 1: 1/2 cup overnight soaked almonds and peeled in the morning before use. Blend the peeled almonds with
added 1 cup of water.
Step 2: Add the remaining ingredients and blend until smooth. Enjoy the breakfast. You can replace the persimmon
fruit with 1/2 cup soaked goji berries, 4 soaked figs / 1 cup frozen mango.

Mint Ginger Chia Detox
Ingredients
4 tsp. chia seeds
• 1 cup fresh mint leaves
• 1 inch piece ginger
• 3 tbsp. maple syrup
• 2 tbsp. fresh lime/ lemon juice
A wonderful detox and delight with chia seeds adding omega 3, anti-oxidants and a lot more.
Directions
Step 1: Soak 4 tsps of chia seeds overnight
Step 2: Blend the fresh mint leaves, ginger and lime juice in 1 cup of water. Pour into a jar.
Add the soaked chia seeds and maple syrup and mix well. Whisk the chia seeds if you see any lumps before using.
Dilute to desired consistency if needed.
BENEFITS OF CHIA SEEDS
We have recommended chia seeds soaked and converted into lemonades. Do not have them dry.

Avo Chia Pudding
Ingredients
♦ 1 tbsp. chia seeds
♦ 1 ripe avocado
♦ 1 & 1/2 tbsp. maple syrup (grade A)
♦ 1 tsp. vanilla extract
♦ 1/2 cup almond milk
♦ Few slices of bananas
♦ 5 drops of lemon juice
Directions
Step 1: Soak 1 tbsp. of chia seeds in 1 cup of water and refrigerate so that it's cool to use in the recipe (3 hours).
Step 2:After 3 hours, blend avocado, lemon drops, maple and almond milk with the vanilla extract for 30 seconds,
making a thick creamy texture.
Step 3: Whisk the chia seeds if you find any lumps and strain away the extra water if needed. Mix the chia seeds

and avo almond mixture and whisk gently for 30 seconds. Place in the freezer for 10/20 minutes. Garnish with fresh
banana slices and chia seeds. Pinch 3 blueberries and drop the juice, and use a toothpick to swirl gently.
Try blackberries or cherries if you like.

Carob Macadamia Bowl
Macadamia nuts are an ideal food for those with diabetes or raised blood glucose levels.

They are a delicious, low-GI snack packed with healthy monounsaturated fats. They are also a perfect companion
food to help lower the glycaemic index of carbohydrate - containing meals and snacks. Prunes add a natural
healthy fiber and dates are a superfood rich with iron, calcium, potassium, copper and vitamin B6.
Ingredients
♦ 1/2 cup macadamia nuts
♦ 5 dried prunes
♦ 3 dates
♦ 1 tbsp. carob powder
♦ Mixed berries
♦ 2 tsp. maple syrup (optional)
Directions
Step 1: Soak 1/2 cup of macadamia nuts separately in 1 cup of water. Soak 5 dried prunes, 3 dates together
overnight in 1 & 1/2 cups of water. In the morning throw away the water of macadamia nuts, rinse and add just the
macadamia nuts to the soaked prunes and dates. Now blend altogether with the soaked water of prunes and dates
until smooth.
Step 2: Garnish with desired berries and some nuts on top as shown in the image. Enjoy it for breakfast.

Cleansing Smoothie
Good for Pitta and Vata, occasionally for Kapha
Ingredients
♦ 2 medium size cucumbers
♦ 2 cup fresh parsley
♦ 3 sticks celery
♦ 2 tbsp. almonds
♦ 1 tbsp. lime juice
Good for Pitta and Vata, occasionally for Kapha
Cut the tips of cucumbers and rub them for 10 seconds and trash the end. Peeling is optional
Directions
Peel the soaked almonds and blend it with all the ingredients with 3 ice cubes until smooth. Maple syrup is optional.
Enjoy the cleansing and hydrating smoothie in the morning.
Cucumbers are ultra hydrating, healing, almost no carbohydrates and an ultimate antioxidant. All these properties
makes it a great deal to lower the blood sugars, aid good digestion and eliminate the waste from the body as it's also
high in fiber.
Celery is rich in vitamins and minerals with low glycemic index. It has vitamin A, K, and C, and minerals like
potassium and folate. Low in sodium and low in glycemic index meaning it has a slow, steady effect on your blood
sugar. This green sticks are a power of detoxing and healing the guts. Rustling in boosting the overall metabolism.
Parsley that protects eye health contains vitamin C, K, A folate and potassium. Rich in anti-oxidants. Supports bone
& heart health and provides immunity. Parsley contains lutein, zeaxanthin, and beta carotene, plant compounds that
protect eye health. Parsley is overall very beneficial for diabetics as it supports the heart health.

Dragon Fruit Chia Detox
Ingredients
♦ 3 tsp. of chia seeds soaked in one cup of water
♦ 1 cup dragon fruit
♦ 2 tbsp. maple syrup
♦ 2 tbsp. fresh lime juice
Dragon fruit is rich anti-oxidant, naturally fat free and high in fiber which helps lower your blood sugar. It contains
probiotics which feed the healthy bacteria in the gut. It strengthens the immune system as it is high in Vitamic C.
They can boost iron levels.
Iron is important for moving oxygen throughout your body.
Directions
Step 1: Blend the fresh dragon fruit and lime juice in an added 1 cup of water.
Step 2: Pour into a jar. Add the soaked chia seeds and maple syrup, 2 cups of water and mix well. Whisk the chia

seeds if you see any lumps before using.

Morning Immune Boost Amla Avo smoothie
Good for Vata & Pitta & Occasionally for Kapha ( Sama Dosha )
Avocado is a highly nutritious fruit with Vitamin B, C, E and K. They are high in potassium and maintain blood
pressure levels. Avocados are rich in fiber. They balance cholesterol levels in the body. They also maintain good
skin tone, hydrate the body and balance sugar levels.
Ingredients
• 1 medium-size ripe avocado
• 3 sticks celery
• 1 tsp. lemon juice
• 1 tbsp. maple syrup (optional)
• 1 cup coconut milk
• 1/2 cup frozen coconut
• 5 frozen/fresh amla
• 1 cup chilled water/ coconut water
Directions
Step 1: All the ingredients must be chilled before use.
Step 2: De-seed the amla before use. Blend all the ingredients until smooth. Enjoy for breakfast.
Amla is an Ayurvedic superfood. Amla reduces the aggravated Tridosha in our body. The sourness of Amla
decreases the excess of Vata dosha, the coldness and soothing effect reduces the Pitta dosha and
the rough or sharp nature mitigates the Kapha dosh in the body. Amla is digestible, diuretic, and natural blood
purifier which aids in skin rejuvenation and proper digestion. It helps in diarrhea, jaundice, psoriasis, constipation,
indigestion, nausea, gout, cough and breath-related diseases. It has high concentration of vitamin C. It improves
memory. The soluble fiber in amla berries dissolves quickly in the body. This can help reduce blood sugar spikes.
Amla berries also positively affects blood glucose and lipid counts in people with type 2 diabetes. The fiber in amla
berries helps the body regulate bowel movements and help relieve symptoms like irritable bowel syndrome.

Raspberry Aloe Chia Detox
Blueberries/ Mulberries/ Strawberries/ Blackberries
Ingredients
• 2 cups of fresh Raspberries Blueberries/Mulberries Strawberries/Blackberries
• 2 tbsp. lime/lemon juice
• 3 tbsp. maple syrup
• 1 & 1/2 tbsp. chia seeds
• 1 cup aloe vera juice (fresh or juiced with no added ingredients)
Directions
Step 1: Blend the berries and lime/lemon juice with added 1 cup of water. Pour into a jar.
Step 2: Add soaked chia seeds, maple syrup, 2-3 cups of water and aloe vera juice. Mix well. Enjoy for breakfast or
hydration in the afternoons. Substitute raspberries with blueberries/strawberries/blackberries/mulberries, chia seeds
soaked overnight in 2 cups of water. Whisk before use to get rid of lumps if any.

Aloe vera Juice
Ingredients
♦ Aloe Vera
How to make Aloe vera juice?
Directions
Step 1: Cut the thorns on the sides. Peel the skin on the top and bottom.
Step 2: Cut away the bottom thick white part. It's the most bitter part of the plant. Use it for external application.
Step 3: Blend the aloe with 5 drops of lemon lime juice and use it in this recipe. Now use the same recipe and
make new Aloe Detox with extra berry blast and chia energy powered.

Cantaloupe Coconut Smoothie
Good for Pitta & Vata, occasionally for Kapha

Ingredients
♦ 1 cup chopped frozen cantaloupe
♦ 1 cup of room temperature cantaloupe
♦ 1 tbsp. dried rose petals
♦ 1 tbsp. goji berries
♦ 1/2 frozen banana
♦ 1/2 cup coconut chips/ flakes
♦ Maple syrup (optional)
Directions
Step 1: 1 tbsp. goji berries soaked overnight in 1/2 cup of water.
Step 2: Blend all the ingredients until smooth. Enjoy for breakfast. Use the recipe more often in summer and less in
the winter.
Cantaloupe is a species of musk melon, as are honey dew and casaba melons. Substitute the recipe with all the
melons. Being a vital source of fiber, B vitamins, and electrolytes, and having a low glycemic load makes
cantaloupe an excellent food for maintaining energy within cells and controlling blood glucose levels.
Ayurvedic Meal Delights
Ayurveda, the ancient discipline of healthy and natural living, recommends a good meal at around noon when our
digestive fire is at its peak.
Following are some healthy, delicious Ayurvedic recipes.

Quinoa Khichri

Quinoa is a complete meal. It is high in fiber, essential amino acids and protein. It is also high in magnesium, iron,
potassium, calcium, phosphorus, vitamin E and various beneficial anti-oxidants. Most importantly it is low in
glycemic index which is very good for diabetics.
Ingredients
♦ 3/4 cup white quinoa
♦ 1 cup split mung dal beans yellow
♦ 1/2 tsp. turmeric powder
♦ 1 tbsp. coconut oil
♦ 1 cup spinach chopped
♦ 1 cup fresh cranberries
♦ 1 tsp. mustard seeds
♦ 3 sweet mini peppers chopped
♦ 1 tbsp. roasted sunflower seeds
♦ Shredded coconut as needed
Directions
Step 1: In a large skillet, boil mung dal in 4 cups of water until semi tender. Add the quinoa and let it boil/simmer
on medium heat until both the grains are nicely cooked.
Step 2: Add 1 cup of water if you see all the water is absorbed. Add turmeric, 1 tsp. of pink salt, and mix well. Stir
and close with a lid. In a small skillet, heat the coconut oil, add mustard seeds, wait until they crackle, then add the
fresh cranberries.
Step 3: Toss well and sauté until the berries burst and release all the fresh flavors. Add this to boiling kichri. Add
toppings as desired amount, shredded coconut, chopped baby spinach and sunflower seeds.
Serves:2-3 Prep Time: 10 mins Cook Time: 25 mins

Good for Pitta and Kapha, occasionally for Vata
Ingredients
♦ 1 & 1/2 cups white/red quinoa
♦ 1 cup beets chopped into small cubes
♦ 1 cup carnival squash/ zucchini/ butternut
♦ 1/2 tsp. nutmeg powder
♦ 1/2 tsp. paprika
♦ 1/2 cup cilantro chopped
♦ 1/2 tsp. fresh ginger grated
♦ 1/2 tsp. black pepper powder
Serves: 2 Prep Time: l O minsCook Time: 30 mins
Directions
Step 1: Add 2 tbsp. of coconut oil in a large skillet place it on heat, add beets and sauté for 2 minutes, add 3 cups of
water and bring it to boil. Now add quinoa and let it boil on low heat for 5 minutes.
Step 2: After 5 minutes open the lid and add the squashes, grated ginger black pepper powder, nutmeg powder, 1 &
1/4 tsp. of Himalayan pink salt (approximately and paprika).
Step 3: Stir and toss well. Close with a lid. Cook on low heat for another 8-10 minutes. Open the lid, garnish with
freshly chopped cilantro and drizzle some fresh lemon juice on top. Make a prayer and enjoy the meal. Add a
salad of your choice on the side.

Ingredients
♦ 3 cups of turai/ ridge
gourd / zucchini / bottlegourd
♦ 2 cups mixed chopped carrots (red, purple, white and orange)
♦ 1 cup fresh grated coconut/dry coconut powder
♦ 2 tbsp. coconut oil/sesame oil
♦ 3 tsp. cumin seeds
♦ 1 inch piece ginger
♦ 1 tsp. mixed white & black peppercorns
♦ 1 cup freshly chopped cilantro
Ridge gourd is low in calories is an anti-oxidant. Moreover, it is hypoglycemic and helps control the blood sugar
levels, which keeps diabetes under control. The mineral rich ridge gourd produces an alkaline effect in the
body, thereby reducing signs of acidity and providing a cooling effect. Ayurveda recognizes ridge gourd as one of
the components that reduce acidity and helps in controlling diabetes.
Directions
Step 1: Blend the following ingredients together: coconut, cumin, ginger, pepper pods with added one cup of water.
Place a medium-large skillet on heat, add oil. Wait for it to heat up for 10 seconds, to test-add a few mustard seeds
to see if they pop. The oil will be at the right temperature for cooking.
Step 2: Add the mustard seeds, wait until all seeds pop. Now add the carrots and turai. Toss and mix well on high
heat. Close the lid and reduce the heat to medium. Let it cook for 5 minutes. Add the coconut gravy, salt to taste
(1tsp. if using himalayan pink salt) mix and toss well again, close the lid, and let it simmer for another 5 minutes.
Step 3: Open the lid, increase to high heat, and mix well for 2 minutes. Turn off the high heat, garnish with fresh
cilantro. Serve with gluten free flatbreads, boiled barley or quinoa. Add a dash of fresh lemon juice and stir well.
Serves:4 Prep Time: 15 mins Cook Time: 25 mins

Parsley Purple Potato Prana Sprouts
Ingredients
♦ 2 cups sprouted green gram
♦ 1 & 1/2 cup purple potatoes, boiled and chopped
♦ 1 & 1/2 cup fresh parsley
♦ 1 cup shredded carrot
♦ 1/2 cup shredded coconut
♦ 2 tbsp. sesame oil
♦ 1 tsp. fennel seed powder
♦ 1 tsp. black pepper powder
Sprouted green gram or mung beans or moong are called a superfood! They are packed with loads of fiber and are
virtually fat-free. Their remarkable health benefits are exhaustive and include-boosting eye health, bone health,
cardiac health, and improving the immune system.
Directions

How to sprout?
Rinse and Soak green gram/horse gram for 12 hours. Strain away the water and use a sprouting bag/cloth and put
the soaked green gram and tie a knot in such a way that the seeds are tight and inside the cloth. Put this tied cloth in
a bowl, cover with a lid and leave for 48 hours. Horse gram Sprouts Salad image -
Step 1: In a medium-large skillet, heat the sesame oil, add the potatoes, sauté until tender, add the green gram and
sauté for another 5 minutes. (for horse gram sprouts sauté for 8 minutes)
Step 2: Add 3/4 tsp. of pink salt, fennel seed powder, black pepper powder, toss well and turn off the heat. Add the
fresh parsley, shredded coconut and drizzle some fresh lemon juice. Delicious healthy lunch salad is ready.
Note: Fresh Parsley is optional for horse gram sprouts
The primary health benefit of the green gram is their rich source of cholesterol - reducing fiber. Considerable
amounts of antioxidants, magnesium, folic-acid, and vitamin B6 also contribute to heart health. The high-fiber
content of the beans prevents too much fluctuation in the blood sugar level. Hence, it can be ideal for those
diagnosed with diabetes mellitus, insulin resistance, and hypoglycemia.
Improves digestion: Sprouting moong increases the amount of insoluble fiber, the kind that helps in the formation
of stool, assists in its easy passage, fights constipation.
Prep Time: l O mins Cook Time: 20 mins

Prana Sprouts Salad
Ingredients

♦ 2 cups of green gram sprouts
♦ 2 cups of chopped turnip greens
♦ 1 cup mixed bell pepper/ mini sweet peppers, chopped
♦ 1 cup coconut flakes
♦ 3 slices fresh serrano pepper/ 1/2 tsp. white pepper powder
♦ 1 tbsp. fresh lime juice squeezed
Directions
Step 1: Place a medium-large skillet on heat. Pour the coconut oil and wait for a few seconds for it to heat. Now add
the mustard seeds and let them crackle. Then add the sliced serrano pepper corns and saute for 5 seconds.
Step 2: Now add the green gram sprouts, bell peppers and saute for 2 minutes and then add the turnip green, salt,
and saute for another 1 minute. Turn off the heat. Squeeze in the fresh lime and toss well. Serve warm.

Butternut Asparagus Spicy Stir Fry

Ingredients
♦ 2 lbs / 1 bunch asparagus, chopped medium (1.5in long)
♦ 3 cups medium size chopped butternut squash
♦ 10 whole almonds
♦ 2 tsp. coriander seeds
♦ 1 & 1/2 tsp fennel seeds
♦ 1 tsp. black peppercorns
♦ 1/2 tsp. white peppercorns
♦ 1 tbsp. sliced almonds
Butternut squash is a great source of fiber and vitamins such as A, C, E, and B vitamins along with minerals such as
calcium, magnesium and zinc. Its a great addition to a diet plan for diabetics.
Directions
Step 1: Place a medium-large skillet on heat and add the sesame oil. Then add the chopped squashes. Toss well and
sauté for 5-8 minutes. Close with a lid. Grind almonds, peppercorns, coriander seed, cumin seeds, fennel seed with
1 and 1/4 tsp. Himalayan pink salt into a fine powder ( use a dry spice grinder)
Step 2: Now open the lid and check if the squashes are tender but firm and cooked, then add the chopped asparagus
into the skillet and toss well. Cook on high heat for about 2 minutes. Close with a lid and lower the heat.
Step 3: After 2 more minutes, open the lid, add the almond spice mix and toss well and sauté for 15 seconds on high
heat and turn off the heat. Your delicious, unique butternut asparagus stir fry is ready. Have it with a side of soup or
cooked millets/ quinoa/ gluten-free flatbreads. Enjoy the deliciousness for lunch or dinner with a cup of hot Ginger
Tea.
Asparagus is also another great vegetable that can help blood sugar levels to stay under control while boosting
output of insulin, the hormone that helps body absorb glucose. It is high in folic acid and good source of potassium,
thiamin, vitamin A, B6 and C.

Beet Moong Quinoa Spicy Kichri
Ingredients
♦ 1 cup white quinoa
♦ 3/4 cup yellow moong dal
♦ 1 & 1/2 cup small chopped beetroot
♦ 1 cup medium size kobacha squash / butternut squash, chopped
♦ 2 tbsp. sesame oil/ coconut oil
♦ 3/4 cup freshly grated coconut/dry shredded coconut
♦ 2 small Kashmiri lal mirch / 2 tsp. paprika powder

♦ 1 & 1/2 tsp. of mustard
♦ 1/2 cup fresh cilantro, chopped
♦ 3 mini sweet peppers minced
♦ 1 tbsp. lime juice
Directions
Step 1: Boil the yellow moong dal and white quinoa in 6 cups of water for 10 minutes. Then add the chopped beet
root and kobacha squash. Close with a lid and simmer on low heat for 10 minutes.
Step 2: Blend the shredded coconut, cumin seeds, coriander seeds, kashmiri lal mirch with added 1 cup of water
until it turns into a fine paste.
Step 3: Pour it into the cooking pot. Stir well and add 1 & 1/4 tsp. of Himalayan pink salt and stir once again.
Step 4: Heat the coconut oil in a small pan, add the mustard seeds, wait until they make a crackling sound, add the
minced sweet peppers, sauté for another 2 minutes and add it to the kichri, add 1/4 tsp. of turmeric powder and stir
well.
Step 5: If the porridge looks dry and thick, add some extra water, use hot water and stir well. Garnish with cilantro
and lime/lemon juice. Serve hot. Enjoy the healthy beet moong quinoa kichri for lunch.

Pearl Millet Kichri
Ingredients
♦ 1 & 1/2 cup whole grain pearl millet
♦ 1 cup yellow moong dal
♦ 1 & 1/2 tsp. mustard seeds
♦ 1/2 cup fresh/dry shredded coconut
♦ 1 cup butternut squash chopped
♦ 1 & 1/2 cup fresh green beans
♦ 1 cup spinach chopped
♦ 1 tsp. turmeric powder
♦ 1/2 tsp. paprika powder
♦ tsp. white pepper powder
♦ 10 curry leaves

Directions
Ayurveda describes Pearl millet/bajra as sweet to taste, turns pungent after digestion, dry and hot in nature. It is an
another power house of vitamins and omega-3 and omega 6 fatty acids. A very rich source of vitamins such as
calcium, iron, magnesium, zinc, copper and selenium. It is also very rich is dietary fiber, antioxidants, polyphenols,
and phytochemicals, contribute to optimal health.
Directions
Step 1: Rinse and soak the pearl millet overnight. Next day rinse away and strain away all the water, set aside.
Rinse the moong dal as well.
Step 2: Strain away all the water and add the grains to the Instant pot and add 7 cups of water, turmeric powder and
1/2 teaspoon of Himalayan pink salt. Low Pressure cook using" rice" button. Do not open the lid until all the cook
time is over.
Step 3: Place a medium skillet on heat and add coconut oil. Add mustard seeds and wait until they crackle, add
curry leave and sauté for 3 seconds. Add the butternut squash and sauté for 3 minutes, then for 5 minutes cook with
closed lid on low heat. Then open the lid and add 1/2 teaspoon of Himalayan pink salt, paprika powder and white
pepper powder. Mix and toss well. Add the fresh green beans. Close with a lid and let it cook on low heat for
another 5 minutes.
Step 4: Add the seasoned vegetables to the cooked kichri and mix well. (add 1/4 teaspoon of Himalayan pink salt
) and garnish with chopped spinach and shredded coconut. Drizzle some fresh lemon lime juice and some chopped
radishes/cucumbers on side. Enjoy this wonderful pearl millet Kichri for lunch!
Barley Dosai
is hypoglycemic and hence low in calories and sugar. Turai is also very hydrating to the body. It improves
digestion and eyesight. Its very good in fiber and helps relieve constipation.
Ingredients
2 cups of hulled barley/ white quinoa rinsed and soaked overnight 3/4 cup of split black gram rinsed and soaked
overnight.
Directions
Step 1: Strain away the soaked water of barley and black gram and blend both together in blender with added 2
cups of water. Add 1/2 teaspoon of salt, mix well and let this sit with a closed lid and ferment for 6-8 hours.
Step 2: after 8 hours, open the lid, you will see some bubbles that indicate that the batter is ready to use. Mix with
a ladle and place a Dosa pan on heat, grease your pan with ghee or coconut oil and place a ladle spoonful on the
pan and spread from center to the sides by moving your hands in circles. Make it thick for soft Dosa and thin for

crispy textures. Repeat the process to make desired numbers of dosas and have it chutney.
Coconut Cilantro Chutney: Blend 1.5 cups of freshly grated coconut or dry shredded coconut, 1 bunch of fresh
cilantro/ 2cups of cilantro, 1 tsp. White peppercorns, 1/2 tsp. Himalayan Pink salt,1/2 inch ginger, 3/4 cup of spring
water and blend the until smooth and serve it with Barley Dosai.

Ingredients
♦ 1 cup fresh green beans
♦ 1 cup of butternut squash
♦ watermelon radishes
♦ avocado
♦ fresh lemon juice
Directions
Step 1: Follow the recipe on page no. 51 and substitute purple potatoes with butternut squash, fresh green beans
and celery. Sauté the vegetables until tender
Step 2: Garnish with watermelon radishes, avocado, microgreens and fresh lemon juice on top as shown in the
image.
Servings : 3 Prep Time: 5 minsCook Time: 10 mins

Lentil Pasta Salad
Good for Pitta & Kapha, occasionally for Vata

Pasta Time! Once in a while pasta is good to enjoy, lets keep it gluten free and rice free. Simple and easy to make.
Ingredients
♦ 12oz lentil/ sorghum/quinoa fusilli Pasta ( any pasta which is gluten-free and without corn and rice)
• 1 cup of chopped celery
♦ 2 cups rainbow carrots chopped
♦ 1/2 cup of parsnip chopped
♦ 1 tsp. dry oregano
♦ 2 tbsp. sesame seeds
♦ 1 tbsp. lemon juice
♦ 1 tsp. lemon zest
♦ 2 tbsp. sesame oil/ coconut oil/ olive oil
Directions
Step 1: Boil the fusilli pasta as per instructions on the package. Place another medium-large skillet on the heat. Add
the oil and wait for 10 seconds.
Step 2: Add the sesame seeds. After 10 seconds, add the celery, carrots, parsnips and sauté until slightly tender and
not overcooked (turn off the heat) You want a little bit of crunch in the salad, and the pasta will be soft to chew on.
Step 3: Strain the boiled pasta, add the cooked pasta to the semi-cooked veggies, add the spices, herbs, and 1 tsp.
of himalayan pink salt. Toss well and add the lemon juice and the zest. Mix well and serve hot with a side of a soup.
Suggested Soup recipes: Spinach Moong Protein Soup/Healing Bottle Gourd Soup

Parvar Ki Subji
Ingredients
♦ 3 cups chopped parvar aka Snake gourd
♦ 1 cup chopped carrots
♦ 1/2 cup shredded coconut
♦ 1 small kashmiri lal mirch
♦ 1/2 a cup fresh cilantro chopped
Snake Gourd aka Parvar is one of the most beneficial vegetables. It helps in weight loss and augments heart
function. Cleanses the gut, digestive system and the kidneys. It is also a keto vegetable. It also helps in improving
respiration.

Directions
Step 1: Place a medium-large skillet on the heat. Add the oil and wait for 10 seconds. Then add the mustard seeds
and wait until they make a cracking sound.
Step 2: Add the chopped snake gourd and chopped carrot. Toss and mix well. Close with lid. Cook on low heat for
10 minutes.
Step 3: Grind the shredded coconut, kashmiri lal mirch, and coriander seeds with an added 1 cup of water and turn
it into a paste.
Step 4: Pour this mixture into the cooking snake gourd, add 1 tsp. of Himalayan pink salt. Mix well, close with a lid
and let it cook on high heat for another 3-5 minutes. Garnish with fresh cilantro and serve with boiled foxtail millet
/millet flatbreads (jowar/bajra roti) gluten-free flatbreads.

All Moong Protein Dhokla
Ingredients
♦ 1 & 1/2 cup yellow moong dal
♦ 1 & 1/2 tsp. eno fruit salt/1 tsp. baking powder
♦ 1/2 tsp. baking soda
♦ 3 mini sweet peppers chopped
♦ 1/2 cup broccoli crown chopped
♦ 2 tsp. poppy seeds
♦ 1/2 tsp. asafoetida
♦ 1 & 1/2 tbsp. lime juice
♦ 1 tbsp. maple syrup
♦ 1/2 tsp. black pepper powder
Directions
Step 1: Rinse and soak the moong dal for 8-10 hours or overnight. Strain away all the water and blend the moong
dal with added 1/2 a cup of water. Blend it very smooth. The better should be slightly thicker than the pan cake
batter.
Step 2: Pour it into a bowl and add 3/4 th tsp. of Himalayan pink salt. Cover with a lid and let the batter settle for an
hour.
Step 3: To make dhoklas, you will need an idli/ dhokla steam cooker or use a large pot to boil water and a
comparatively small baking tray or a deep round plate with a stand underneath. I have used the second option.
I used my large dutch oven, poured 3 cups of water, and placed a steel rack (which I also commonly use in
instant pot) So place the desired kind of pot and add 3 cups of water and bring to boil with the closed lid.
Step 4: Grease the steaming tray nicely with sesame oil. Add 1 & 1/2 tsp. of eno fruit salt/ 1 tsp. baking powder.
Whisk very vigorously and while doing that add the baking soda. (adding baking soda is optional, sometimes I have
made without baking soda and the end result was slightly less fluffy) Pour the batter into the greased plate and
immediately place it on the rack inside the boiling pot.
Step 5: Close with the lid and steam for 25 minutes. Test-use a toothpick and insert and see if the stick comes out
dry. It's ready. Place on a cooling rack and prepare for the seasoning. Place a small pan on heat, add the sesame oil,
wait for 15 seconds, add the mustard seeds, wait until they make a cracking sound. Then add the sweet mini
peppers and broccoli. Mix well and saute for 2 more minutes on medium heat and turn off the heat. Pour 1 cup of
water, maple syrup, and lime juice. Mix well. Using a knife, cut the steamed dhokla and pour the seasoning on top.
Sprinkle some dry roasted poppy seeds. Serve with the power green chutney. Enjoy for lunch or dinner with a side
of a stew or a soup.
Suggested Recipe: Parsley Ginger Barley Soup.

Butternut Squash Celery Salad With Microgreens and Dill

Ingredients
♦ 3 cups butternut squash chopped
♦ 2 cups celery chopped
♦ 1 tbsp. dry dill/ fresh dill
♦ 1/2 cup fresh microgreens
♦ 1 tsp. white pepper powder
♦ 2 tsp. fresh lemon juice squeezed
Directions
Step 1: Heat sesame oil in a medium-large skillet. Add the chopped butternut squashes. Sauté until tender, yet firm.
In between, add 1 tbsp. of water and close with a lid.
Step 2: Then add the celery, 1 tsp. of Himalayan pink salt, white pepper powder, and sauté for another 2 minutes.
Step 3: Turn off the heat, add dill greens, microgreens and drizzle fresh lemon juice as desired. Serve hot. Enjoy
for dinner with a cup of hot fennel ginger tea. Do not add lemon juice directly if you are using a cast-iron skillet.
Add it directly if using a stainless-steel skillet
Millets
The best grains for Diabetes and Weight Control
The best meal to control diabetes and weight loss is a millet diet. Millet is one of the oldest cultivated grains
globally and has been grown throughout Africa and Southeast Asia for thousands of years. You can find millet in
pearl, finger, proso, and sorghum varieties. Although they are different types of millets, they all provide similar
health benefits.
Millets have niacin in abundance, which helps our body manage various organ functions and skin tone. They are
also the source of beta-carotene. This natural pigment acts as both an antioxidant and a precursor to vitamin A,
supporting our vision.
Millets are known to control blood sugar. Various people use foxtail and ragi millet, especially for this benefit. We
have introduced different tasty dishes in the book with these millets. Millets are a low glycemic index food. They
reduce hunger and keeps us content, which helps control overeating.
Millets are rich in dietary fiber, both soluble and insoluble. They support the good bacteria in the gut improving
digestion and excretion.

Sprouting (malting) millets can make more minerals readily available. All millet varieties show high anti-oxidant
activity. The various millets are Kodo, Finger, Foxtail, Proso, Pearl, and little millets. Kodo millet showed the
highest phenolic content, and proso millet the least. All varieties showed high antioxidant activity in both soluble
and bound fractions. Finger millet (Ragi) is known to be the best anti-oxidant. Millet consumption decreases
triglycerides and C-reactive protein. As it reduces triglycerides, they improve cardiovascular health.
In general, if we want to control weight and sugar levels, we should have millets at least five days a week.

Millet Moong Kabocha Kichri
Ingredients
♦ 1 cup of foxtail millet
♦ 3/4 cup of yellow moong dal
♦ 2 cups of kabocha squash chopped
♦ 1 cup of carrots chopped
♦ 2 tbsp. of sesame oil/ coconut oil
♦ 1 tsp. of turmeric powder
♦ 3/4 cup of freshly grated coconut/dry shredded coconut
♦ 2 tsp. of coriander seeds
♦ 1 tsp. of cumin seeds
♦ 2 small Kashmiri lal mirch/ 2 tsp. of paprika powder
♦ 1 & 1/2 tsp. of mustard
♦ 1/2 a cup of freshly chopped cilantro

♦ 3 mini sweet peppers minced
♦ 1 & 1/2 tbsp. of lemon /lime juice
Directions
Step 1: Rinse and boil the fox millets and the moong dal in 6 cups of water in a medium-large skillet. After 10 mins
of boiling, add the chopped Kabocha squash and carrots. Close with a lid and cook on medium flame until the
millets, moong and squash are tender. (add some extra water if needed)
Step 2: Blend the shredded coconut, cumin seeds, coriander seeds, kashmiri lal mirch with added 1 cup of water
until it turns into a fine paste. Pour it into the cooking pot. Stir well and add 1 & 1/2 tsp. of Himalayan pink salt and
stir once again.
Step 3: Heat the coconut oil in a small pan, add the mustard seeds, wait until they make a cracking sound, add the
minced sweet peppers, sauté for about 2 minutes and add it to the khichri, add the turmeric powder and stir well. If
you need to add some extra water, use hot water. Garnish with cilantro and lemon/ lime juice. Serve hot. Enjoy the
healthy millet khichri for lunch.
If you do like to use instant pot for this recipe. Boil the millet and moong dal in instant pot. After the cook time is
over. Open the lid, add coconut gray and sauté the squashes and carrots in the seasoning until tender(add little water
if needed) and pour it into the instant pot and give one final boil.

Green Powdered Lunch with Millets

Little Millet
Ingredients
♦ 2 cups of little millet
♦ 6 cups of water
♦ salt
♦ 1 tsp. coconut oil
Directions
Step 1: Boil 2 cups of little millet in 6 cups of water until tender. Strain away the excess water and add 2 pinches of
salt and 1 tsp. of coconut oil. Mix well, and serve with ridge gourd dal & super green power chutney.
Green Power Chutney Moringa & Ridge Gourd Peels
Ingredients
♦ 2 cups of ridge gourd peels
♦ 1 cup of fresh moringa leaves
♦ 1 tsp. of mustard seeds
♦ 1 & 1/2 tsp. of white peppercorns
♦ 2 tbsp. of sesame oil
♦ 3 whole brazilian nuts
♦ 3/4 cup whole almonds
♦ 2 tbsp. of lemon/lime juice
Wash the ridge gourd under warm water for 20 seconds rubbing with your hands on it, wipe them until dry, then
peel and save the peels to make chutney.
Directions
Step 1: Heat sesame oil in a medium-large skillet, add mustard seeds, wait until they make a cracking sound. Then

add cumin seeds, white peppercorns and toss in the oil for 5 seconds. Now add moringa leaves and saute for 15
seconds, then add the ridge gourd peels and coriander seeds, mix well.
Step 2: Add 1 teaspoon of Himalayan pink salt, whole almonds, Brazilian nuts, mix and saute for another 5 minutes.
Cover with a lid for 3 minutes. Turn off the heat and let it cool down. Add the lime juice and 1 cup of water, blend
until smooth. Serve it with millets and ridge gourd dal or sides/dips to any major meal.
Ridge Gourd Dal
Ingredients
♦ 2 cups pigeon peas /yellow mung dhal boiled until tender yet firm
♦ 3 cups ridge gourd peeled and chopped
♦ 1 & 1/2 tsp. mustard seeds
♦ 1 cup freshly grated coconut/ dry shredded coconut
♦ 1 inch piece of fresh ginger
♦ 1 & 1/2 tsp. white peppercorns
♦ 3/4 cup fresh cilantro chopped
Directions
Step 1: (Rinse and soak the pigeon peas for 2 hours. Then boil it in 8 cups of water until tender yet firm, add 1 tsp.
of Himalayan pink salt, stir well keep aside) Heat the coconut oil in a medium-large skillet, add mustard seeds, wait
until they make a cracking sound. Add the chopped ridge gourd.

Step 2: Sauté for 3 minutes and close with the lid. Grind the grated coconut, cumin seeds, ginger, and white
peppercorns with an added 1 cup of water until smooth. Open the lid, pour the coconut gravy into it and bring to
boil. Add 1/2 teaspoon of Himalayan pink salt and stir it.
Step 3: Add this seasoned ridge gourd to the cooked pigeon pea, add turmeric powder and stir well. Adjust to
desired consistency by adding some hot water and bring to a boil just once. Turn off the heat. Garnish with freshly
chopped cilantro. Serve with boiled little millet/ foxtail millet and the power green chutney as shown in
the image.

Millet Powered Lunch Idlis, Dosas With Butternut Squash Rasam and Amla

Chutney.
Recipe for the batter, idlis, and dosas.
Ingredients
♦ 2 cups of foxtail millet/pearl millet
♦ 1 cup urad dal or black gram without husk
♦ Coconut oil as needed
Directions
Step 1: Rinse and soak urad dal and millet separately for 12 hours/overnight. After 12 hours, blend individually and
pour them into a large mixing bowl and now mix them. Add 1 teaspoon of sea salt and mix again. The consistency
of the batter is as thick as waffle/pancake batter. So while grinding, add 1 - 1 & 1/2 cup of water so as not to have a
very runny batter. Close with a lid and place the batter in a dark place (I put my batter in the oven- which was tuned
off. Let it sit and ferment for the next 12 hours. In the winter season, it might take a little longer.
Step 2: After 12 hours, mix the batter, and you will see tiny bubbles and slightly fluffy batter. Add 1/2 teaspoon of
baking s powder (optional) and 1 tablespoon of warm water and mix well again. Place the idli steamer on the heat
with added 3 cups of water in it and bring it to boil. Grease the idli trays/cups with coconut oil, put a tablespoon of
batter in each. Place it in the steamer and steam for 20-25 minutes.
Turn off the heat, wait until they semi cool down. Using a greased(with coconut oil) spoon, slowly slide to the base
of the plate and scoop out the idlis. To make dosas, place a dosa/pancake pan on the heat, grease with coconut oil,
place a ladle spoonful of batter, spread it thick for uttapam, and thin for dosas. Drizzle 1 teaspoon of oil on top.
Close with a lid. After the surface looks steamed and cooked, slide in a flat spoon and lift the dosa and repeat the
process to make the desired number of dosas.
Ayurvedic Amla Chutney
Ingredients
♦ 5 fresh amla chopped and deseeded
♦ 1 tsp. white pepper corns
♦ 1/2 cup fresh spinach
♦ 1 cup fresh cilantro
♦ 1 tsp. cumin
♦ 10 drops of lime juice
♦ 2 tbsp. of coconut oil
Directions
Step 1: Heat coconut oil in a small skillet, add mustard seeds, wait until they make a cracking sound, add cumin
seeds, amla, and sauté on for 5 minutes/until amla looks semi tender. Turn off the heat and add spinach, cilantro,
3/4 teaspoon of Himalayan pink salt, 10 drops of lime juice, and 1 cup shredded coconut, and mix well. Add 1/2
cup of water, mix well and blend until smooth/chutney. Enjoy with dosas, idlis, boiled quinoa, barley, or use it as a
salad dressing.

Pearl Millet Idlis &
Dosas with Butternut Squash Sambar and Chutney
Good for Vata and Kapha, occasionally for Pitta.
Directions
Step 1: Followthe same recipe and the measurements of Foxtail millet Idlis and Dosa's
Step 2: Substitute Foxtail Millets with Pearl Millets. Rest of the entire recipe remains the same.

Butternut Squash Rasam
Ingredients
♦ 1 cup of butternut squash chopped
♦ 1/2 cup of chopped orange sweet potatoes
♦ 2 small Kashmiri lal mirch
♦ 1 cup of freshly grated coconut/dry shredded coconut
♦ 1 tbsp. of tamarind fruit (deseeds)
Directions
Step 1: Boil all the ingredients until tender in 3 cups of water. Cool it down and blend into a smooth puree. Pour it
back to a large medium pot, add another 3-4 cups of water and 1 teaspoon of Himalayan pink salt. Bring it to a boil.
Simmer on low heat for another 5 minutes, stir in-between. Turn off after 10 minutes.
Now prepare for the seasoning
Step 2: 1 tsp. of mustard seeds, 8-10 curry leaves, 2 tablespoons of coconut oil. Heat coconut oil in a small skillet,
add mustard seeds, wait until they make a cracking sound, add curry leaves. Turn off the heat and pour it into the
boiling rasam and stir well. Garnish with fresh cilantro. Enjoy with dosa, idlis, or boiled millets.
Serves: 4 Prep Time: l O mins Cook Time: 25 mins

Millet Powered Idlis, dosas With Beetroot Rasam & Kobacha Squash Chutney - 2
Recipe to make the Batter for Idlis and Dosas
Ingredients
♦ 2 & 1/2 cups of Little / Hulled Millet
♦ 1 & 1/4 cup of urad dal
Directions
Step 1: Rinse and soak urad dal and millet separately for 12 hours/overnight. After 12 hours, blend separately and
pour them into a large mixing bowl and now mix them. Add 1 teaspoon of sea salt and mix again. The consistency
of the batter is as thick as waffle/pancake batter. So while grinding, add 1- 1 & 1/2 cup of water so as not to have a
very runny batter.
Step 2: Close with a lid and place the batter in a dark place (I place my batter in the oven-tuned ofD, let it sit and
ferment for the next 12 hours. In the winter season, it might take a little longer. After 12 hours, mix the batter, and

you will see tiny bubbles and slightly fluffy batter. Add 1/2 teaspoon of baking soda and mix well. (adjust the batter
to a thick consistency such as a pancake batter for idlis and make batter slightly runny for dosas, add 2 tablespoons
warm water if needed.
Step 3: Place the idli steamer on the heat with added 3 cups of water and bring it to boil. Grease the idli trays/cups
with coconut oil, put a tablespoon of batter in each. Please place it in the steamer and steam for 25 minutes. Turn
off the heat, wait until they semi cooldown, using a greased(with coconut oil) spoon, slowly slide to the base of the
plate and scoop out the idlis.
To make Dosas
Directions
Step 1: Make the batter slightly runny as the kodo millet needs extra moisture to cook and make a crispy dosa.
Place a dosa/pancake pan on the heat and grease coconut oil and place a ladle spoonful of batter, spread it thick for
uttapam and thin for dosas. Drizzle 1 teaspoon of oil on top. Close with a lid. After the surface looks steamed and
cooked, slide in a flat spoon, lift the dosa, and repeat the process to make the desired number of dosas.
Make the Kabocha Squash Chutney
Ingredients
♦ 2 cups of kabocha squash peeled and chopped
♦ 2 cup of fresh mint
♦ 1 & 1/2 tbsp. of lemon juice
♦ 2 tsp. of mustard seeds
♦ 1 & 1/2 tsp. of white peppercorns
♦ 1/2 inch of fresh turmeric
♦ 2 tbsp. of sesame oil
Directions
Step 1: Heat the sesame oil in a small skillet. Add the mustard seeds and wait until they make a cracking sound.
Now add the fresh turmeric, white peppercorns, and the chopped squashes, toss and mix well. Add 1 cup of water
and 3/4 teaspoon (approximately) of Himalayan pink salt. Mix once again and close with a lid. Cook until the

squashes are tender. Turn off the heat and let it cool down. Then blend it with 1 cup of added water into a
smooth texture. Now add the fresh mint and lemon/lime juice and give a pulse grind or two to swirl the fresh
mint and mix the lime juice. Serve with the millet idlis/dosas.
Make the Beetroot Rasam
Ingredients
♦ 1 & 1/2 cups of fresh beetroot chopped
♦ 1/2 cup freshly grated coconut/dry coconut powder
♦ 2 tbsp. of the deseeded tamarind fruit
♦ 8 fresh curry leaves
♦ 3/4 cup freshly chopped cilantro
Directions
Step 1: Boil 2 cups of water in a medium skillet, add the beetroot, coriander seeds, cumin seeds, tamarind, and
coconut. Simmer until beetroots are tender and cooked. Cool it down and blend into a smooth paste. Pour it back
into the pot, add extra 3 cups of water and 1 teaspoon of salt. Boil and simmer for 10 minutes on low heat. Heat
coconut oil in another small skillet, add the mustard seeds, wait until they make a cracking sound.
Step 2: Turn off the heat, add the curry leaves, wait for few seconds, pour this tampering into the boiling rasam and
turn off the heat. Serve with dosas, idlis and the chutney. Make this three-course meal for lunch.

Ingredients
♦ 2 & 1/2 cups of buckwheat/ oats flour
♦ 1 tsp. of baking soda/ aluminum free baking powder
♦ 1 tsp. of dry basil
♦ 1 tsp. of dry parsley
♦ 1/2 tsp. ground white pepper powder
♦ 2 tsp. of maple syrup
♦ 1 cup of virgin olive oil
♦ 2 cups of almond milk
dry cantaloupe seeds as needed
♦ 1 tsp. of lime juice
Directions
Step 1: Preheat the oven @ 375 F. All the ingredients must be at room temperature. Add all the dry ingredients in a
mixing bowl(except the dry basil ,dry parsley, add those in the end). Sieve it twice. In another bowl, mix and
whisk the wet ingredients and add 3/4 teaspoon of Himalayan Pink salt. Now add the dry ingredients into the wet
mixed bowl, add the herbs, mix and whisk well (add extra half cup of milk if using oats flour).
Step 2: Pour the batter into the bagel/donut baking molds tray(grease the tray with some oil, sprinkle some dry
cantaloupe seeds on top, and bake for 18 minutes. I have used a Bellamain brand donut baking tray with 3-inch
diameter donut baking tray,.
Make the Avocado spread
Directions
Step 1: Make the Avocado spread.
In a bowl, add the following- 2 ripe avocadoes, 1 tablespoon of lime juice, 1/2 teaspoon white pepper powder, 1/2
teaspoon Himalayan pink salt, 1 teaspoon dry parsley, 1 teaspoon dry basil, 1 drop of oil of oregano, and mash the
avocadoes with a fork and incorporate all the herbs and spices.
Step 2: At 18 minutes, test the bagels, pierce a toothpick into one bagel and if it comes out dry, take the bagel out of
the oven and let them cool down. If it comes out wet, bake for another 2 minutes and then take them out and wait
for it cool down. Scoop the bagels out of the tray gently, slit them into half, fill the bottom side with avocado
spread, add cucumbers and desired microgreens, close the other half of the bagel, repeat the process for the rest of
the bagels. Enjoy the freshly baked bagel sandwiches for lunch or dinner. Consume the same day, since it's gluten-
free and homemade, free from any preservatives, they can be little hard the next day. If you want to save for the
next day, toast the slit bagel with some coconut oil on both sides before use.
Serves: 5-8 Prep Time: 10 mins Cook Time: 20 mins

Foxtail Millet Pulav and Bitter Melon Curry
Good for Vata and Kapha, occasionally for Pitta
Ingredients
♦ 1 & 1/2 cup of foxtail millet
♦ 1/2 cup carrots chopped
♦ 1 cup fresh greens beans chopped
♦ 1/2 cup purple cabbage chopped
♦ 2 large bay leaves
♦ 1/2 cup freshly chopped cilantro
Directions Millet Pulav
Step 1: Heat the coconut oil in a medium-large skillet, add cumin seeds and bay leaves, toss and wait for 5 seconds,
then add 7 cups of water and bring it to boil. Add the millets and cook until all the water is absorbed. In between
when the water is halfway absorbed, add turmeric powder, 1/2 teaspoon of Himalayan pink salt, carrots, and green
beans. Lower the heat, simmer on low heat with a closed lid. Stir in between. Add cilantro, turn off the heat and let
it sit for another 15 minutes with a closed lid. Serve with the bitter melon curry.
Make the Bitter Melon Curry
♦ 3 cups of bitter melon sliced medium thin
♦ 2 tablespoons of sesame oil
♦ 3 teaspoons of black mustard seeds
♦ 2 teaspoons of coriander seeds
♦ 1 cup of freshly grated coconut/dry shredded coconut
♦ 3/4 cup of almonds
♦ 2 Kashmiri lal mirch
♦ 8 curry leaves
Step 1: Heat a medium-large skillet, pour in the sesame oil, wait for 10 seconds, add 1 teaspoon of mustard seeds,
wait until they make a cracking sound, then add the curry leaves. Sauté for 3 seconds, add the chopped bitter
melons and toss well until each slice is nicely coated with the seasoning. Add 1/2 teaspoon of Himalayan pink salt
and mix well again close with a lid and cook on low heat.
Directions Special Gravy
Step 1: Make the special gravy- blend the following: grated coconut, almonds, Kashmiri lal mirch, mustard seeds,
coriander seeds with 1 & 1/2 cups of water added. Turn it into a paste. Add this gravy to the cooking bitter melons,
add another cup of water, 1 teaspoon of Himalayan pink salt (approximately), and stir well. Close with a lid and
simmer on low heat until the bitter melon slices are cooked and tender but not overcooked or mushy. Garnish with
freshly chopped cilantro and serve with Millet pulav/ boiled quinoa.
Serves: 3-8 Prep Time: 15 mins Cook Time: 40 m i n s

Good for Vata, Pitta and Kapha (Sama Dosha)
Ingredients
♦ 1 1/2 tbsp. of Ragi / oats flour/pearl millet flour
♦ 3 tbsp. of maple syrup
♦ 1 & 1/2 tbsp. of carob powder
♦ 1 & 1/2 tbsp. of coconut oil
♦ 1 tsp. of vanilla extract/ vanilla paste
♦ 1 & 1/2 cup of grass-fed cows milk/homemade almond milk
Directions
How to make almond milk?
Step 1: Soak 2 tablespoons of almonds overnight, peel them. Now blend the peeled almonds with half a cup of
water until they turn creamy. Now add 1 cup of water and blend once again. Here is your fresh homemade almond
milk that you will use in the recipe to make the Ragi Sattva.
Step 2: Place a small skillet on the heat. Add the coconut oil, wait for five seconds, add the Ragi flour, using a
whisk, mix it well into the oil, and roast the flour into the coconut oil nicely, do this process for about 3 minutes.
Now add carob powder, milk, maple syrup/ 1/2 cup jaggery, and whisk continuously until it's all incorporated and
you see a nice creamy texture. Add the vanilla paste and whisk again. Serve hot. Enjoy for breakfast or as anytime
dessert.

Chayote Kalonji Salad
Good for Vata and Kapha & for Pitta
Ingredients
♦ 2 chayote squashes peeled and sliced as shown
♦ 2 tsp. of black cumin aka kalonji
♦ 1/2 cup of almonds
♦ 1/4 tsp. of turmeric powder
♦ 1 & 1/2 tsp. of fennel seeds
♦ 1 tsp. of white peppercorns
♦ 1 & 1/2 tbsp. of coconut oil
Directions
Step 1: In a dry spice grinder, grind the almonds, fennel seeds, coriander seeds, and white peppercorns into powder,
keep it aside. Heat coconut oil in a medium skillet, add the black cumin seeds, wait for 5 seconds. Then add the
sliced chayote squashes. Toss well and add 3/4 teaspoon of Himalayan pink salt (approximately) and 1/4 teaspoon
of turmeric powder. Mix well. Substitute Chayote with fresh green beans /chinese long beans to have three different
versions of the same recipe.
Step 2: Cook for another 3-5 minutes, turn off the heat, add 3 teaspoons of almond mixtures powder and mix well
once again. Garnish with freshly chopped cilantro. Serve it with the desired soup or have it for an evening warm
salad dinner with a cup of hot cardamom tea. (save the remaining almond mixture for another recipe)

Good for Vata and Kapha, occasionally for Pitta
Ingredients
♦ Bitter Gourd
♦ Sesame oil
♦ Coconut oil
♦ White sesame seeds
Directions
Substitute the chayote with bitter gourd and use some oil instead of coconut oil. Use the same recipe as chayote
kalonji salad. Skip the black cumin seeds and add 2 tsp. of dry roasted white sesame seeds in the end.
Serves: 3-8 Prep Time: l O mins Cook Time: 15 mins
Bitter melon Stir fry salad
Just one extra ingredient for the beautiful Golden color bitter melons - 1 teaspoon Turmeric powder.

Ragi Dosa with Quinoa, Steamed Vegetables and Basil Sauce

Ingredients
♦ 1 & 1/2 cup of yellow moong dal soaked overnight+ 1/4 cup of urad dhal soaked overnight
♦ 1 & 1/2 cup of ragi flour
♦ 1 tsp. of white pepper powder
♦ 1/2 teaspoon of himalayan pink salt.
Directions
Make the Ragi batter
Step 1: Blend all the ingredients with 2 cups of water until smooth. Better consistency as similar to any pancake
batter. Slightly thick.
Steamed Vegetables
Step 1: Place a medium skillet on heat, add 1 tablespoon of coconut oil, Add 1 cup of chopped purple sweet
potatoes, 1 & 1/2 cup butternut squash, Fennel bulb stems, add 1/2 cup of water and close with the lid, steam cook
until tender.
Step 2: Add the bulb slices and 5 mini sweet peppers slit into half in the end after all the sweet potatoes, squashes,
and bulb stems are steamed and cooked. Add 1/2 teaspoon of Himalayan pink salt and 1/2 teaspoon of white pepper
powder. Toss and mix well.
Boil the Quinoa and Yellow Moong
Directions
Boil 1 cup of quinoa and 1/4 cup of yellow moong dal in 3 cups of water and cook until all the water is absorbed.
Add 1/2 teaspoon salt, 1 tablespoon of coconut oil, stir well and
close with the lid until it semi cools down. Set aside.
Make the Basil Sauce
Directions
Blend 2 cups of fresh basil, 1/2 cup overnight soaked cashews/almonds (peel the almonds before use), 2 tablespoon
of lemon juice, 2 tablespoons of olive oil, 1 teaspoon white pepper pods, 3/4 teaspoon himalayan pink salt with 1/2
cup of water until smooth.
Make the Ragi batter:
Ingredients
♦ 1 & 1/2 cup of yellow moong dal soaked overnight
♦ 1 & 1/2 cup of ragi flour
♦ 1 teaspoon of white pepper powder
♦ 1/2 teaspoon of Himalayan pink salt
Directions
Step 1: Blend all the ingredients with 2 cup of water until smooth.Batter consistency as like pancake batter which is
slightly thick and not runny batter.Place a pancake pan on heat and pour a ladel spoonful of batter on the pan and
spread from center to the sides with the spoon. Drizzle 1 teaspoon of coconut oil on top. Wait until it looks all
cooked, lift it up and place on a flat plate.
Step 2: Repeat the process for making desired numbers of dosas. Arrange the rest of the dishes (basil sauce, boiled
quinoa and steamed vegetables)with the dosas on your dining table. Place 1 tablespoon of boiled quinoa moong on
the dosa, add the steamed vegetables and pour the basil sauce on top. Fold from the sides slightly tight and serve
with some extra sauce, steamed veggies as sides. Enjoy this recipe for lunch or dinner.
Serves: 3-8 Prep Time: 5 mins Cook Time: l O mins

Spaghetti Squash with Moringa Basil Sauce

Directions
Step 1: Preheat the oven at 375 F. Slit the squash in half, grease the inner surface with olive oil and some salt.
Place on a baking tray, bake it for 50 minutes.
Step 2: Make the special Moringa Basil sauce blend fresh basil, white peppercorns, 1/2 teaspoon of salt
(approximately), macadamia nuts, moringa leaves, lime juice, and olive oil with an added 1 tablespoon of water
until you see a creamy texture.
Step 3: Take the squash out of the oven. Using a fork, scrape and scoop the squash spaghetti to the center, as
shown in the image. Add some freshly chopped sweet peppers and fresh basil. Mix the moringa basil sauce into the
scooped spaghetti. Enjoy this simple recipe for dinner with a cup of hot peppermint tea.
Serves: 3-8 Prep Time: 5 mins Cook Time: l O mins
Fenugreek Sprouts Squash Rolls
Ingredients
♦ 1 & 1/2 cup of sprouted fenugreek
♦ 1 cup of steamed/boiled sweet potatoes
♦ 2 cup of chopped butternut squash
♦ 1 tsp. of white pepper powder
♦ 1 & 1/2 teaspoon of coriander powder

♦ 1/2 tsp. of fennel powder
♦ 1 tbsp. of lemon juice
♦ 1/2 cup cilantro/microgreens of your choice.
Here I have used horse gram microgreens.
Directions
Sprout the Fenugreek seeds
Step 1: Rinse and soak 3/4 cup of fenugreek seeds in water for 12 hours. Strain and put the soaked seeds a thick
cotton towel/nifty sprouting bag. Close it tight, put it in a bowl. Cover with a lid, place it in dark place. I use my
oven (turned off) for sprouting. Open the cloth after 48 hours. (you may drink the soaked water in which the seeds
were soaked overnight, its bitter with a lot of healing for guts and pancreas optional) rinse the sprouted fenugreek
seeds and use them in the recipe below.
Step 2: Place a medium-large skillet on heat, add coconut oil, wait for 10 seconds. Add cumin seeds, sauté for 5
seconds, then add the butternut squash and sauté for 3 minutes. Close with a lid. Cook until tender. Open the cover
and add the sprouted fenugreek and sauté for another 3 minutes. Add steamed sweet potatoes and mash with cooked
butternut squash until smooth with no pieces or chunks left.
Step 3: Add the white pepper powder, coriander powder, fennel powder, about 1 teaspoon of
Himalayan pink salt (approximately), and mix well. Saute on medium heat for another few minutes/ until you see
the mashed sweet potatoes and squash come together. Turn off the heat and wait until it's
semi-cool. Grease your hands with coconut oil and make small rolls of about 2-inches diameters, as shown in the
image. Enjoy as sides for lunch or dinner.

Okra Dill Seed Stew/ Fennel Bulb Dill Seed Stew

Ingredients
♦ 1/4 cup of split yellow moong dal
♦ 2 cups chopped okra/ 2 cups fennel bulb
♦ 1/2 a cup mini sweet peppers chopped
♦ 1/2 a cup carrot chopped
♦ 1/2 a cup of parsnips
♦ 1 & 1/2 tsp dill seeds
♦ 1 tsp. white pepper powder
♦ 1 cup of fresh cilantro chopped
♦ Lemon/lime juice as needed
Directions
Step 1: Wash and rinse the moong dal, boil it in a medium-large skillet in 3 cups of water until tender.
Step 2:Add another 6 cups of water, bring it to boil. Add the chopped carrots, sweet peppers and parsnips. While
they are cooking, add 1 & 1/4 tsp of Himalayan pink salt. Simmer on low heat for 10 minutes.
Step 3: Now add the chopped okra and cook with the open lid. Let this simmer on low heat. In another small pan,
heat coconut oil. Add the dill seeds wait for 5 seconds, and then add black pepper powder.
Step 4: Pour this into the boiling okra stew and give it a nice stir. Bring it to one final boil. Turn off the heat.
Garnish with freshly chopped cilantro. Serve it hot.
Squeeze and drizzle lemon/lime juice as needed.
Okra aka "lady Fingers" is a wonder vegetable for diabetes and wight loss. The slimy content that you see while
chopping the okra is very useful in treated/lowering the the blood sugars.
Okra contains potassium, vitamin B, vitamin C, folic acid, and calcium. It's low in calories and has a high dietary
fiber content. Okra is a good to lower the cholesterol levels.
And in this unique recipe. You will preserve all the goodness of the wonder vegetable turned into a delicious Stew.
Fresh Fennel bulb is extremely low in glycemic index with tons of healing properties which restores good digestion
and good gut health. It is a good source of vitamin C, a water-soluble vitamin critical for immune health, tissue
repair, and collagen synthesis. Both the bulb and seeds contain the mineral manganese, which is important for
enzyme activation, metabolism, cellular protection, bone development, blood sugar regulation, and wound healing.
Using the recipe will give all good results and the nutritional values.
Ayurvedic Soup Delights
(as in the earlier section) and a good meal at around noon when our digestive fire is at its peak.
And a light nourishing healthy simple meals for dinner, following are some
delicious Ayurvedic soup recipes for dinner.

Parsley Ginger Barley Soup
Barley should be consumed as a whole grain. Barley is a particularly rich a source of fiber, molybdenum,
manganese and selenium. It also contains good amounts of copper, vitamin Bl, chromium, phosphorus, magnesium
and niacin. Barley also contains lignans, a group of anti-oxidants linked to a lower risk of cancer and heart disease.
Barley is known to reduce sugar levels and also reduce weight. If you are new to barley, begin with pearled barley.
Ingredients
♦ 3/4 cup pearled barley/hulled barley
♦ 1 cup fresh parsley
♦ 1 inch piece ginger
♦ 1/2 a cup coconut flakes

Directions
Step 1: Boil the barley in 6 cups of water until tender. Add salt as needed. (approx. 1 tsp. of Himalayan pink salt)
Step 2:Blend the parsley, ginger, coconut flakes with 1 cup of water. Add it to the boiled barley soup.
Step 3: Add coconut oil and garnish with some fresh parsley, and drizzle in some fresh lemon juice. Substitute
fresh parsley with fresh basil to make a basil barley soup. Also, you can substitute barley with quinoa/green gram
sprouts.

Ingredients
♦ 3 cups spinach/swiss chard
♦ 3/4 yellow moong dal
♦ 1 tsp. fennel seeds
♦ 1/2 inch piece ginger
♦ 1 tbsp. shredded coconut
♦ Patita Seeds as needed
Directions
Step 1: Rinse and boil the moong dal and pearled barley in 6 cups of water until tender, in between the process of
boiling at 10 minutes of cooking, add the chopped carrots and close with a lid. Let it simmer on medium heat. Add
the fresh thyme leaves with the stems tied together. Stir in between.
Step 2: Place another small skillet on heat, add sesame oil/coconut oil. Then add celery and cranberries and sauté
on high heat for 2 minutes. Add the sweet peppers and stir well once again. Lower the heat and add 1/4 tsp. of
Himalayan pink salt. Stir again, add it to the cooked barley & moong. Add turmeric powder and 3/4 tsp. of pink salt
and simmer on low heat for another 3 minutes.
Step 3: At this point, if you like your soup to be more liquidy, add 2 cups of warm water. Serve with a side of
desired salad.
Note: Barley and moong dal both absorb a lot of water as they cool down. Keep your soup slightly runny. You can
make this recipe even in summer by using dry unsweetened cranberries. (soak and boil before use)

Mix Veg Barley Soup
♦ 3/4 cup pearled barley
♦ 1/2 cup of yellow moong dal
♦ 3/4 cup celery sticks chopped thin
♦ 3/4 cup carrot chopped small
♦ 3/4 cup fresh/dry cranberries
♦ 1/2 cup mini sweet peppers
♦ 1 tsp. turmeric powder
♦ 1 oz fresh thyme leaves
♦ 2 tbsp. sesame oil/ coconut oil
Directions
Step 1: Rinse and boil the moong dal and pearled barley in 6 cups of water until tender, in between the process of
boiling at 10 minutes of cooking, add the chopped carrots and close with a lid. Let it simmer on medium heat. Add

the fresh thyme leaves with the stems tied together. Stir in between.
Step 2: Place another small skillet on heat, add sesame oil/coconut oil. Then add celery and cranberries and sauté
on high heat for 2 minutes. Add the sweet peppers and stir well once again. Lower the heat and add 1/4 tsp. of
Himalayan pink salt. Stir again, add it to the cooked barley & moong. Add turmeric powder and 3/4 tsp. of pink salt
and simmer on low heat for another 3 minutes.
Step 3: At this point, if you like your soup to be more liquidy, add 2 cups of warm water. Serve with a side of
desired salad.
Note: Barley and moong dal both absorb a lot of water as they cool down. Keep your soup slightly runny. You can
make this recipe even in summer by using dry unsweetened cranberries. (soak and boil before use)
Mix Veg Beans Soup
Good for Kapha, Pitta (occasionally for Vata)

Detox And Delights For Diabetes and Weightloss Bringing the timeless wisdom of Ayurveda and yoga into your home (Nataraj, Yogi Dasi, Sundari).pdf

Detox And Delights For Diabetes and Weightloss Bringing the timeless wisdom of Ayurveda and yoga into your home (Nataraj, Yogi Dasi, Sundari).pdf

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Detox And Delights For Diabetes and Weightloss Bringing the timeless wisdom of Ayurveda and yoga into your home (Nataraj, Yogi Dasi, Sundari).pdf