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INDEX

DINNER MENU ..... . . . . . . . . . . . . 5  Daal Soup ............................ 5  Cabbage Salad with Tomatoes ............................................ 5  Tomato Onion Cucumber Salad ............................................ 6  Shahi “Paneer” ..................... 6  Palak Mushroom ................... 7  Whole Wheat Roti ............... 8  

EVERYDAY OIL-FREE COOKING ..... . . . . . . . . . . . . . . . . . . 9  

Cucumber Salad with Peanuts and Coconut ......................... 9  Indian Carrot Salad ............. 9  Dal "Makhani" ..................... 10  Mixed Vegetable Poriyal ..... 11  Onion Bhajia ....................... 11  Coconut Coriander Chutney . 12  Green Chutney .................... 13  Date & Tamarind Chutney ... 13  Whole Wheat Roti .............. 14  Whole Rice ......................... 14  

DAIRY ALTERNATIVES .... 15  

Peanut Milk ........................ 15  Rice Milk ............................. 15  Peanut Curd ........................ 16  Regular and Thick Cashew Cream ................................. 16  

Peanut and Other Nut Butters ............................... 17  Pumpkin Fenugreek Soup .... 17  Tziziki ................................ 18  Palak Tofu .......................... 18  Beetroot, Spring Onion Salad with Sunflower Seeds and Lettuce ............................. 20  Creamy Spinach and Veggie Casserole ........................... 20  

NORTH INDIAN PLATE ... 22  

Tomato, Coriander, Garlic Soup .................................. 22  Carrot, Peanut & Raisin Salad ......................................... 22  Chickpea Masala Chaat ..... 23  Dahi Vada .......................... 23  Mixed Vegetable Korma ..... 24  Stuffed Steamed Karela .... 25  Beetroot Raita .................. 26  Punjabi Rajma ................... 26  Brown Fragrant Rice .......... 27  

CHEESE & MEAT ALTERNATIVES ..... . . . . . . . . 28  

Mushroom Soup .................. 28  Better Than Tuna Salad .... 28  Mayonnaise ........................ 29  

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Salad with Keffir Lime Dressing ............................. 29  Raw Cashew Cheese ........... 30  Boursin and Vegetable Sticks .......................................... 30  Azuki Bean or Sprout Burgers ........................................... 31  

HEALTHY SNACKS ..... . . . . . 33  

Peanut Curd ....................... 33  Peanut Curd Buttermilk ..... 33  Pumpkin Coconut Soup ........ 33  Foxtail Millets Salad .......... 34  Tossed Leafy Greens with Tahini ................................. 35  Kimchi Fermented Pickles ... 35  Lentil Bread ....................... 36  Mint & Coriander Chutney .. 36  Open Sandwiches with Lentil Bread, Chutney and Veggies37  

ITALIAN INDULGENCE .... 38  

Minestrone Soup ................ 38  Tomato Bruschetta ............ 38  Wheat Free Lasagna .......... 39  Baked Aubergine in Sundried Tomato and Pesto Sauce .... 39  Fresh Garden Green Salad with Rocket ....................... 40  Lemony Carrot Salad with Dill .......................................... 40  

THAI – NO GRAIN ..... . . . . . 41  

Tom Yum Soup ..................... 41  

Pad Thai Salad with Millet Noodles ............................... 41  Thai Layered Dip with Buckwheat Crackers .......... 43  Thai Lettuce Spring Rolls with Peanut Satay ............ 43  Cauliflower Rice ................ 44  Thai Green Curry ............... 44  

QUICK PACKED MEALS ... 46  Date Nut Seed Shake ........ 46  Chickpea Hummus .............. 46  Jowar, Oats, Ragi Crackers 47  Salad Nicoise ..................... 47  Green Goddess Garlic Dressing ......................................... 49  Beetroot with Zing ............ 49  Zucchini Pasta with Red Pesto ................................. 50  Millet Tabouleh Salad ........ 50  

LOW ON GRAINS ..... . . . . . . . 51  

Carrot & Ginger Soup ......... 51  Broccoli Salad ..................... 51  Eggless Egg Salad .............. 52  Cucumber Sesame Salad .... 52  Steamed Pumpkin and Spinach with Tahini Dressing .......... 53  Shepherd’s Pie with Raw Sour Cream Cheese .................... 53  

GLUTEN & SOY FREE MEAL ..... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55  

Millet Noodle Soup with Greens and Miso ................ 55  

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Coleslaw Salad ................... 55  Bell Pepper, Corn & Avocado Salad with Mustard Dressing .......................................... 56  Baked Potato or Sweet Potato Wedges with Tomato Sauce / Chutney ................ 56  Home Made Tomato Sauce .. 57  Sprout and Carrot Lettuce Wraps ................................ 58  Beetroot Ravioli with Cashew Cheese ............................... 58  

MEXICAN ..... . . . . . . . . . . . . . . . . 59  3 Bean Chili ....................... 59  Chopped Salad with Chipotle Ranch Dressing ................... 60  Creamy Chipotle Ranch Dressing ............................. 60  Salsa Verde ........................ 61  Corn and Wheat Tortillas/ Soft Taco ............................ 61  Refried Beans ..................... 62  Guacamole ......................... 62  Pico de Gallo ...................... 63  Tomato Salsa ..................... 63  Sour Cream ........................ 63  Mexican Rice ...................... 64  Tacos ................................. 64  

CHATPATA SALADS BLOWOUT ..... . . . . . . . . . . . . . . . 65  

Sprout Chat ....................... 65  Grain Free “Paapdi” Chaat . 65  Indian Tossed Salad ........... 67  

Caribbean Sweet Potato Salad ................................. 67  Bhel Puri ........................... 68  

DESSERTS ..... . . . . . . . . . . . . . . . 69  

Date & Walnut Sweets ..... 69  Banana Ice-cream ............. 69  Date Squares (Raw) ........... 69  Carrot Halwa ..................... 70  Coconut Pineapple Smoothie Ice Cream ......................... 70  

SMOOTHIES & BEVERAGES ..... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71  

Almond Milk Thandai ........... 71  Basic Green Smoothie ........ 72  Zesty Green Smoothie ....... 73  Chocolate Smoothie ........... 73  Pumpkin Spice Smoothie .... 74  Papaya Smoothie with a Zing ......................................... 74  Caramel Apple Green Smoothie ........................... 75  Chickoo Almond Shake ....... 75  Green Smoothie with Flaxseeds ........................... 76  Key Lime Pie Smoothie ....... 76  

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DINNER MENU Daal Soup Ingredients For the Daal

• 1 cup lentils of your choice – yellow daal (split moong) or orange daal (masoor daal) or tur daal

• 1 tsp curry powder • 2 tsp lemon juice • ¼ - ½ tsp turmeric

powder For tempering choose any 3-5 of the following

• 1 tsp cumin seeds • 1 tsp mustard seeds • ½ tsp asafetida • 1–3 cloves • 1 small stick cinnamon • curry leaves • red chilli powder/whole

red chilli • green chilies, chopped • grated ginger • tomatoes • onion • garnish – fresh coriander

Method Cook the lentils of your choice until they are well done and blend with a blender till its smooth in consistency.

Heat a pot and temper with your choice of the following – 1 tsp mustard seeds, 1tsp cumin seeds, 1–3 cloves, 1 small cinnamon sticks, curry leaves, a red chilli and asafetida.

Add your choice of chopped onions, tomatoes and garlic and ginger and cook a little. Add the liquid lentils, salt to taste and ½ tsp turmeric powder. Bring to boil. Add lemon juice and garnish with coriander and serve hot, alone or with whole rice. Serves 4–6 Cabbage Salad with Tomatoes Ingredients For the Salad

• 1 small cabbage thinly sliced

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• 3 tomatoes cubed small • 1 onion sliced thin • ½ cup coriander chopped

fine • ¼ cup grated coconut

For the Dressing

• ½ tsp mustard seeds • pinch asafoetida • 1 green chilly finely

chopped • 8-10 curry leaves • salt to taste • juice of ½ lime or to

taste Method In a small heated saucepan, temper mustard seeds, chillies, curry leaves and asafoetida. Mix this with all the other ingredients of the salad. Serve. Tomato Onion Cucumber Salad Ingredients

• green onions • tomatoes • cucumbers • salt • black pepper • coriander leaves

Method Cut green onions long. Cut tomatoes round slices. Cut cucumbers long. Add salt and pepper. Decorate. Add lemon juice. Shahi “Paneer” Ingredients

• 1 tsp khus-khus (poppy seeds)

• 1 tsp watermelon seeds • 1 cup beaten soy curd • 1 onion grated • ½  tsp garam masala • ½  tsp red chilli powder

(optional) • salt to taste • 1 tsp cashew butter

mixed with water to a creamy consistency

• 250gm tofu • 5 coriander leaves for

decoration Method Soak khus-khus and watermelon seeds in water and grind it to a fine paste. Heat a pan and cook the grated onion until it is transparent. Add ground paste

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and cook for 2 minutes. Gradually add the curd. Cook for 5-7 minutes till it turns golden brown and leaves oil. Add all the masala, cream and again cook for 2-3 minutes. Add tofu and 1 cup water and let it cook till the tofu softens and the gravy thickens. Add coriander leaves before serving. Serves 4-6 Palak Mushroom Ingredients

• 2 cups of mushroom • 4 cups of palak • 1 small onion • 1 small tomato • 1 tsp crushed ginger • 1 tsp crushed garlic • green chillies to taste • 2 tsp chopped green

coriander • 1 tsp jeera seeds • salt to taste • a pinch of turmeric

powder • 1 tsp red chilli powder

• 2 tsp coriander powder • 1 tsp jeera powder • 1 tsp garam masala

powder • 1 tsp kasoori methi

powder • 1 tsp cashew butter

Method ��� ��� Wash mushrooms, rinse and drain. Add lemon juice to ensure white colour and steam. Cool and cut into quarters. ��� Wash and cut palak and steam. Cool and puree in blender or roughly chop as per taste. Peel and chop onions. ��� Heat a pan. Add jeera seeds and let them splutter/pop. Add crushed garlic and sauté till light brown. Add chopped onions, ginger and green chilli and sauté until onions turn light brown. Add powder masalas and sauté for 2 minutes. Add chopped tomatoes and sauté.

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Add little water and simmer till tomatoes are cooked. Add prepared spinach and quartered mushrooms, and sauté. Check seasoning. Cream in the cashew butter and mix well. Serve hot. Serves 2-3  Whole Wheat Roti Ingredients

• 1 cup of whole wheat flour

• 1 cup of warm water • salt

Method Take the fresh flour of the whole-wheat flour and mix with warm water, adding a bit of salt to make a firm dough. Make small balls and roll out into six inch round flat breads by hand or with a rolling pin using a generous amount of flour to prevent sticking or else pat out the roti on a piece of plastic.

This will make it easy to move to the tawa (cast iron or non-stick pan). Cook and turn over and then inflate like you would a roti (chapatti). Serves 2-3

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EVERYDAY OIL-FREE COOKING Cucumber Salad with Peanuts and Coconut Ingredients

• 4 unpeeled cucumbers chopped into tiny cubes

• ¼ cup grated coconut • ¼ cup roasted crushed

peanuts • juice of 1 lime • salt to taste • green chillies, finely

chopped • chopped fresh coriander

for garnishing Method Mix all the ingredients together. Adjust the salt, and lime juice to taste. Garnish with coriander and serve. Serves 8-10

Indian Carrot Salad Ingredients

• 5 carrots washed and grated

• ½  tsp mustard seeds • dash asafoetida • 8-10 curry leaves • ½  green chilly, split

longitudinally and seeds removed

• ½  tsp salt • juice of ½ a lime • finely chopped coriander

for garnishing • grated coconut (optional)

Method Heat the pan on a medium flame. When it is hot put in the mustard seeds. When they start to sputter lower the flame to the minimum and add the asafoetida and curry leaves and chilly. Turn off the flame within seconds. Add the carrots, salt, lime juice and coriander. Mix and serve. Serves 2-3

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Dal "Makhani" This North Indian daal is a healthy mix of many lentils in a dark brown gravy. Enjoy this thick stew with steamed whole plain or flavoured rice, rotis or parathas. Ingredients

• 1½ cups black grams • ½ cup kidney beans • 1 inch ginger • 2-3 green chilli • 1 tbsp cashew butter • 3 finely chopped

tomatoes • 2 finely chopped onions • 7-8 cloves garlic • 1 tsp cumin seeds • ½ tsp asafoetida • salt to taste

Method Thoroughly wash black grams, and kidney beans. Then soak it in water (2 glasses) for about 7-8 hours.

Pressure cook for about 10 minutes (3-4 whistles). Then reduce the heat to 'medium' and cook for about 15 minutes.

Make the ginger and garlic into a paste. Heat a pan and dry temper cumin seeds and asafetida in it. Add thinly sliced green chillies. Heat. Add ginger-garlic paste and finely chopped onions. Fry until golden brown adding water if the mixture dries. Add finely chopped tomatoes and salt. Cook until the mixture thickens into pulpy sauce (about 3 mins). Then add cooked grams and kidney beans to the mixture. Heat for 4-5 minutes. You can add a little water if you find it too thick. Mix in well the cashew butter and cook for 2 minutes. Dal Makhani is ready to serve. Decorate with chopped fresh coriander. Serves 4

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Mixed Vegetable Poriyal (Beans, carrots, potatoes and peas) Ingredients For the Vegetable

• ½ kg mixed vegetables finely chopped in cubes of 1 cm2

• 2 tbsp grated fresh coconut

For the Tempering

• 1 tsp mustard seeds • pinch hing • ginger chilly paste to

taste • 1 red chilli • 2-3 curry leaves • salt to taste • turmeric to taste

Method Steam the mixed vegetables (beans, carrots, potatoes and peas) so that they are just done (not over cooked) and the colours are vibrant. In a heated pan add mustard seeds. When they splutter turn

off the flame and add hing and then turmeric and dry roast. When the smell permeates add curry leaves and finally mix in the steamed vegetables, ginger chilly paste and fresh coconut. Serve hot. Serves 6-8 Variation Use only 1 vegetable or mixed veggies of your choice. They can also be grated instead of chopped. Onion Bhajia Ingredients

• 4 medium onions sliced long and medium fine

• 4 heaped tbsp besan (chickpea) flour

• ¼ tsp salt • ¼ tsp chilly powder • ¼ tsp dhania powder • ¼ tsp haldi powder • ginger chilly paste to

taste • ajwain to taste or whole

coriander seeds

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Method Mix all the ingredients together and let stand for about 2 minutes. The onions will release water, which will help bind the ingredients. Place these on a baking tray in little blobs of about 1 tsp. (Depending on the type of tray, it may have to be greased slightly) and bake it in a preheated oven at 190°C till it begins to turn brown. Serves 4 Serve with Coconut Coriander Chutney or Green Chutney or Date Tamarind Chutney

Coconut Coriander Chutney This super chutney is both filling and nutritious. It can be eaten as just a spread on bread or used as a sandwich spread with sliced cucumbers, tomatoes, boiled potatoes (and onions, capsicums, beetroot) as a filler. Ingredients

• 1 bunch of coriander - washed and cut

• juice of ½ lemon • ¼ tsp salt • ½ cup ground coconut • (optional - add ¼ tsp

cumin seeds / a few mint leaves / ½ green chilly)

Method Put everything in the grinder and grind till smooth. Serve and enjoy. Variations Instead of coriander leaves try curry leaves. Similar spreads can be done with other greens i.e. basil pesto (basil, cashews/peanuts/ pine nuts and garlic), parsley pesto, mint and coriander mixed etc.

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Green Chutney A green mint and coriander flavored chutney, which is great for sandwich spreads. Mint adds freshness to this chutney. The addition of lemon juice enhances the flavors of mint and coriander and prevents discoloration of the greens. The chutney can be stored refrigerated for 3 - 4 days. Ingredients

• 2 cups chopped mint leaves

• 1 cup chopped coriander • 1 large onion, sliced • juice of 1-2 lemons • 4-6 green chillies • salt to taste

Method ��� ���Combine all the ingredients and grind to a smooth paste in a blender using very little water. Refrigerate and use as required.

Date & Tamarind Chutney This sweet and sour chutney blend spruces up almost all chaat recipes. This chutney can be stored refrigerated for up to 15 days and deep-frozen for more than 6 months. Ingredients

• 2 cups dates (khajur), deseeded

• ⅛ - ½ cup tamarind (imli) paste

• 1 cup water • 1 tsp chilli powder • ¼ tsp of roasted cumin

seeds • a pinch asafoetida (hing) • sea salt to taste

Method ��� ���Wash the dates place them in a saucepan. Add 1-cup water and cook for about 10 minutes at a low flame. Cool and put in a blender to make a paste. Add chilli powder, asafoetida, tamarind paste, roasted cumin, sea salt & blend it well.

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This can be stored in the freezer and used as needed. When it is used, water should be added to make it into the right consistency. Whole Wheat Roti See “Dinner Menu” Whole Rice Ingredients

• 1 cup whole rice • 2½ cups water

Method Wash the rice and soak in 2 cups water for 1 to 2 hours. The soaking is not necessary but helps to reduce the time of cooking and the rice will be nice and fluffy. Now cook the rice in a close thick bottom pot till the water evaporates. Serve hot Tip. If you turn off the heat before the rice is cooked, so

that you can cook it in more water later, the rice will remain hard. Make sure the rice is cooked according to your preference before turning down the heat. You may then add a bit of water at the time of reheating. Serves 3 1-cup servings.

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DAIRY ALTERNATIVES Peanut Milk Peanut milk works well to make peanut curds, which is good for chaas and curd rice and even raitas, but not so great alone. The tempering in the above dishes helps to hide the peanut taste, and it is the best milk to make curds for South Indian style buttermilk and curd-rice.

Ingredients • ½ cup unroasted peanuts • 1 cup water

Method Wash and soak the peanuts for 2 hours in water. This should yield about ¾ - 1 cup soaked peanuts. Pour out the water and rinse. Put peanuts in a blender and blend till you get a smooth paste adding a little water only if necessary. The less water you add, the smoother the paste

will be (this can be done in the same way urad is done for dosai paste). Then add 3 cups water to the paste and bring to boil, allowing it to boil up 2 - 3 times. This will yield a fluid a little thicker than cow's milk. If you like a smoother milk and curd, sieve the mixture. (It is also possible to make the curds without boiling the milk at all. Just take the raw milk, and heat to body temperature. It's a matter of taste and habit.) Yield - 3½ cups of milk. Rice Milk Ingredients

• 4 cups water • ½  cup uncooked brown

rice or 1 cup cooked brown rice

• 1 vanilla bean or ½ tsp vanilla extract

Method Cook rice, vanilla bean or extract and water until very soft.

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Let it cool, remove vanilla bean (if using) and put the mixture into a blender or food processor. Blend until very smooth. Let it stand for at least 30 minutes and then pour the liquid on top into another container, being careful not to let the sediments in or strain it. Refrigerate. It can be kept for at least 48 hours. Serve cold. Peanut Curd Ingredients

• ½ lt. peanut milk • ½ tsp lime juice/2 tsp

rejeuvalec or dairy curd / probiotic / vegan curds as a first starter

Method Stir the "milk" and boil slowly on a low heat. Cool to room temperature. Set the curds using the chosen starter on the first occasion and thereafter the best starter is a spoonful of this curd. The starter can

also be stored in the freezer for longer periods. Here is a tutorial http://blog.veganosaurus.com/2013/04/peanutgroundnut-mylk-curdsyogurt-howdo.html Makes ½ l itre curd. Variation Peanut and Rice milk curds Regular and Thick Cashew Cream Cashew cream is a great substitute for cream and mawa, which is frequently used in North Indian cooking and Indian sweets. Ingredients

• 2 cups whole raw cashews (not pieces, which are often dry), rinsed very well under cold water

Method Put the cashews in a bowl and add cold water to cover them.

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Cover the bowl and the refrigerate overnight. Drain the water and rinse the cashews under the cold water. Place in a blender with just a little bit of water to get a smooth cream. If doing small quantities, the grinder attachment for chutneys may work better. Add water after the mixture is smooth. Makes about 2¼ cups thick cream or 3½ cups regular cream. Peanut and Other Nut Butters Ingredients

• 100gm peanuts Method Roast peanuts (if raw) on a slow flame till the skins crack. Do not let the seeds burn. Place them in the grinder up to a height of 1”. Grind until it turns to butter. If it is not

evenly crushed, stir and grind again. Variations You can use different nuts and seeds to make your own butters using the same method. Tip. Sunflower seeds, cashews, almonds, macadamia nuts etc. do not need roasting, e.g. cashew butter is good un-roasted. You can also mix different seed butters. Pumpkin Fenugreek Soup Ingredients

• 3 cups steamed pumpkin puree

• 2 tsp fenugreek seeds (methi seeds)

• 1 red chilli • salt • optional - 1 onion

chopped • optional - ½ cup soy

milk/coconut milk Method Soak the fenugreek seeds in some water for about an hour.

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In a saucepan, add the chopped onions and red chilli and sauté with one teaspoon of water. Keep adding water and stirring in intervals will the onions are translucent. Add the fenugreek seeds and pumpkin puree and bring to a boil. Add salt and the soy or coconut milk if you like and serve hot. Serves 4 Tziziki This is a garlicky Greek Salad which is cool and refreshing. Ingredients

• 4 medium cucumbers grated

• 1–1.5 cups vegan yogurt • 1 tsp minced garlic • ½ tsp salt or to taste • pepper to taste

Method Mix the ingredients. Serve cold. Serves 4–6

Palak Tofu Ingredients For the Tofu Paneer

• 1 16-ounce block, firm tofu

• ½ cup raw cashews • 1 tablespoon grated

fresh ginger or ginger paste

• 1 tablespoon lemon or lime juice

• 1 teaspoon garam masala • salt, to taste

For the Spinach

• 1 teaspoon ground cumin • 1 teaspoon ground

coriander • ½ teaspoon chili powder

or crushed red pepper • ½ teaspoon turmeric

(optional) • 1 tablespoon grated

fresh ginger • 2 tomatoes, chopped • salt, to taste • ½ cup chopped onion • 2 bunches fresh spinach,

chopped roughly and boiled in about ½ cup water until tender, or 1 16-ounce bag frozen

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spinach (approximately 4 cups steamed)

• ⅓ cup plain soy yogurt or other plant-based yogurt

Method To prepare the tofu, place it in a flat colander (or plate) with a weight on top for at least half an hour, or preferably overnight, keeping it in the refrigerator. You can also use a tofu press. The idea is to drain out all the water to make it suitable to marinate. Cut tofu into cubes or roughly one-inch squares. While tofu is being pressed, you can prepare the cashew paste. Put the cashews in 1-cup water for about half an hour. Then drain cashews and place in a food processor, adding water until you get a paste consistency. In a bowl, mix together cashew paste, ginger, lemon or limejuice, garam masala, and salt, adding water to the paste if it’s too thick. Aim for the marinade to be of the thickness of cream.

Put the tofu cubes in the freshly-prepared paste in a baking pan and let it stand about 30 minutes to an hour, turning it a couple of times to make sure all the surfaces absorb the marinade. Bake the tofu for about 20 minutes at 300°F (150°C). While tofu is cooking, heat a large sauté pan and dry roast cumin, coriander, chili powder or crushed red pepper, and turmeric over low heat, otherwise the spices will burn. Add ginger and tomatoes with any liquid from the tomatoes. Cook mixture over medium heat until the juice from the tomatoes is almost evaporated and the tomatoes are cooked. Separately, in a large sauté pan add a little salt to the chopped onion and “fry” it in its own juice. Add steamed spinach. Add tomato and spice mixture and let the mixture simmer for a few minutes to absorb the water. Then add yogurt, mixing thoroughly. Add tofu cubes and cook until warmed thoroughly.

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Beetroot, Spring Onion Salad with Sunflower Seeds and Lettuce Ingredients For the salad

• 2 cups beetroots boiled and chopped in 1 cm cubes

• ⅓ cup spring onions chopped fine

• ½ cup sunflower seeds • lettuce or salad greens

for the bed Method Put the beetroot, spring onions and sunflower seeds in a bowl and add the dressing to it. Mix well and place on a bed of lettuce or salad greens Serves 2-4

Creamy Spinach and Veggie Casserole Ingredients

• ½ cup raw cashews, soaked

• 2 bunches spinach, washed and sliced into one inch strips

• 1–2 cups of steamed veggies

• Lemon juice to taste • salt and pepper to taste • water • 1 tbs cornflour (optional) • 200gm button mushrooms,

sliced (optional) Method For the Cashew Cream Add 2-3 tbs of water to the cashews to blend them into a smooth paste. While blending you may add 1 to 1½ tbs of cornflour to thicken the cream. To the smooth cashew cream add salt to taste and crushed pepper.

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For the Casserole Steam the spinach and assorted veggies with a bit of salt and button mushrooms if they are being used. Place spinach, steamed veggies and mushrooms into a casserole and add the cashew cream. Cook for a few minutes till the cream has thickened and coated the spinach-corn mixture. Add the lemon juice just before serving. You can add some herbs too. Serves 4–6

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NORTH INDIAN PLATE Tomato, Coriander, Garlic Soup Ingredients

• 500gm tomatoes • a bunch of fresh

coriander leaves (dhania) • 3 garlic pods • salt and pepper to taste

Method Steam the tomatoes till the skin breaks. This takes 10 mins. Cool and peel the tomatoes, as the skin is sometimes irritating in the mouth. If you don't mind then leave the skin on. You can also de-seed the tomatoes. Chop and blend till the right consistency for you - smooth or chunky. Add a ½ glass water in a pan and boil with the heavy stalks of coriander at the bottom of

the bunch. Crush and add the garlic. Boil till this thickens and releases a fragrance. Serves 6 Carrot, Peanut & Raisin Salad Ingredients

• 500gm juicy carrots, unpeeled and julienned into thin slivers.

• ½ cup raisins • ½ cup roasted and

coarsely chopped peanuts

• 2 tbsp chopped coriander • 2 tbsp roasted sesame

seeds Dressing

• ½ cup lime juice • 2 cloves garlic crushed • 1 tsp date paste • 1 tsp whole cumin seeds,

roasted and coarsely crushed

• salt and pepper to taste Method Soak the raisins in water till plump.

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If in a hurry, soak for a few minutes in warm water. Mix all the ingredients of the dressing. Good to have this salad chilled. One variation is to julienne the carrots (cut into matchsticks like in Chinese cooking) and steam and chill them before mixing with the rest of the ingredients. Serves 6 Chickpea Masala Chaat Ingredients

• 100gm cooked chickpeas • 2 med onions finely

chopped • 4 tomatoes chopped • 3-4 cucumbers finely

chopped • 2 steamed / boiled

potatoes chopped • 4 tbsp fresh chopped

coriander • ½ cup sprouts (optional)

Dressing • juice of 2-3 lemons • 1 tbsp tamarind paste

(optional) • 1 tbsp date paste • black salt • ½ tsp cumin powder

Method Whisk the dressing ingredients together. Toss with the salad and garnish with coriander. Serves 6-8 Dahi Vada Ingredients

• 1 cup chauli or rongi (black eyed beans) soaked overnight

• ginger chilli paste • salt to taste • optional – grated lauki

Method Grind the soaked chauli in an idli stone grinder to make a smooth paste. Add ginger chilli paste, salt and lauki, shape and place in a steamer leaving space for them

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to swell. They are ready when you put in a fork and it comes out clean. Pour peanut or soya yoghurt on top and serve with date tamarind chutney, garnished with fresh coriander, chilly powder, jeera powder and salt. Mixed Vegetable Korma Ingredients

• ½ cup raw cashews nuts, soaked in about 1 cup of water for about half an hour, 3 cups chopped mixed vegetables (for example: carrots, potatoes, cauliflower, green beans)1 medium onion, chopped coarsely

• 2 garlic cloves • 1 inch piece peeled

ginger • 1 or more green chilies,

seeded (optional) • 1 teaspoon turmeric • 1 tablespoon garam

masala • 2 cardamom pods

• 2 medium tomatoes, chopped

• ½ cup plain soy yogurt • salt, to taste (optional) • 1 tbsp raisins • 3 tablespoons finely

chopped fresh cilantro, to garnish

Method Take cashews soaked in water, drain, and set soaking water aside. Place cashews in a blender and grind them into a fairly smooth paste. Add a little water if needed to make cashews into a paste. Steam mixed vegetables until tender. Place onion, garlic, ginger, chilies and poppy seeds (if using) in a food processor. Process into a coarse paste or mince them. Add paste to non-stick, heavy steel or cast iron pan and sauté until the mixture becomes fragrant or until it just begins to brown a bit. Add the turmeric, garam masala and cardamom and stir.

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Then add tomatoes and cook, stirring, until tomatoes break down, approximately 3 minutes. Add soy yogurt and stir, letting the paste cook for another 2-3 minutes. Add salt, if using. Add cooked vegetables, raisins, and cashew paste, mixing well. When the gravy comes to a boil, turn down the heat and simmer on a low flame for another 5 minutes for the flavors to incorporate. Garnish with cilantro. Serves 6

Stuffed Steamed Karela Ingredients

• ½ kg karela • 1 cup grated coconut • ¼ cup chickpea flour

(besan) • 2 tsp cumin (jeera)

powder • ½ tsp red chilli powder • 1 tsp jaggery • 1 cup chopped coriander • ½ tsp turmeric • ½ tsp salt • pinch of asafetida

(heeng) • pinch of mango powder

(amchur) Method Mix all the ingredients except the karela to make the stuffing (the more you stuff the better). Place the stuffed karela in a steamer and steam till cooked. Serve hot. Serves 5-6

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Beetroot Raita Ingredients

• 4 cups peanut curd • 1 cup grated beetroot • ½ tsp roasted cumin

powder • chopped coriander leaves • black salt to taste • optional – 1 tbsp of lime

juice Method Whip the peanut curd in a blender to make it smooth and pouring consistency. Mix in all the remaining ingredient to make a pretty pink raita. Garnish with extra coriander on top. Add lime juice if you require a sour taste in the curd as peanut curd is not naturally sour.

Punjabi Rajma Ingredients

• 1 cup rajma • 8 cup water (or more

according to gravy consistency required)

• salt to taste • 4 medium tomatoes or

200gm • ½ inch ginger • 1 tsp jeera powder • ½ tsp garam masala • ½ tsp red chilli powder • 1 tsp coriander powder • pinch of hing • ½ tsp turmeric

Method Soak 1-cup rajma for 1-2 hours. Add salt and 8 cups water and pressure cook on medium gas till the first whistle, then on slow fire for a further 25 mins. Puree the tomatoes and ginger into a paste. Dry roast by adding jeera first and then turmeric, coriander and red chilli powder for 1 min (take care to not burn).

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Add the tomato ginger paste and a little salt and cook for 10 mins. Puree 1 ladle of boiled rajma into a paste to thicken the gravy. Now to the cooked tomato paste add the pureed as well as well as boiled rajma. Cook with open mouth on slow fire for 20 mins. Switch off the gas and garnish with fresh coriander and garam masala.

Brown Fragrant Rice Ingredients

• 1 cup dry brown basmati rice

• 2 cardamom pods • salt to taste • 1 whole clove (optional) • 1 cinnamon stick

(optional) Method Place rice in 2 cups water for 1 to 2 hours. The soaking is not necessary but helps to reduce the time of cooking and the rice will be nice and fluffy. In a medium saucepan, roast cardamom pods (and clove and cinnamon, if using) over low heat until you get an aroma. Add soaked rice with soaking water and a bit of salt to the pan. Cook over low heat until rice is tender. You may wish to cover the pot but then you have to keep an eye on it. You may need to add a bit of hot water if the rice is not well cooked when all the water is gone. Alternately you can cook this in a rice cooker.

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CHEESE & MEAT ALTERNATIVES Mushroom Soup Ingredients

• ¾ pound fresh mushrooms, sliced

• ½ small onion, diced • 2 cloves garlic, minced • 1 cup soy milk/coconut

milk • 3 cups vegetable

broth/water • 2 tbsp flour • salt and pepper to taste

Method In a large soup or stockpot, sauté the mushrooms, onion and garlic for 3-5 minutes till the onions are soft. Reduce heat to medium low and add the vegetable broth. Cover and allow it to simmer for at least 45 minutes. Add the flour, and soymilk or coconut milk, stirring well to combine. Allow to simmer another 20-30 minutes or until

soup has thickened. Season generously with salt and pepper before serving. Serves 4 Better Than Tuna Salad Ingredients

• 1 cup boiled garbanzo beans (chickpeas) or 1 cup tinned chickpeas

• ¼ medium sized onion chopped

• 2 tbsp finely chopped capsicum – red or green

• 2 tbsp finely chopped celery

• 5–6 tbsp vegan mayonnaise

• lemon juice to taste • salt and pepper to taste • parsley for garnish

Method Press the garbanzo beans with fingers and add the other ingredients. Mix well. Garnish with parsely and serve. Serves 6-8

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Mayonnaise Ingredients

• ½ cup soaked cashews • 2 tbsp onion chopped • juice of ½ lime • mustard to taste • 1 small clove garlic • salt to taste • pepper to taste • water (about ¼ cup)

Method Blend the dressing ingredients except the water. Add water a little at a time to make a smooth paste like a mayonnaise. Serves 6 Salad with Keffir Lime Dressing Ingredients For the Salad

• 2 carrots • ¼ broccoli • ½ zucchini • 2-3 cucumbers • 8-10 beans

• keffir lime (only to add flavour, thin long slices of half lime)

• boiled chick peas - small bowl

• yellow and red bell peppers - ½ each

• capsicum - ½ For the Dressing

• 5–10 cashews soaked for 4 hours and drained

• boiled chick peas – 2-3 spoonful

• mustard sauce – 1 spoon, • lemon juice 1-2 lemons • black pepper as per

taste • green chilli - 1 • 1 date

Method Dice all the vegetables in chunky cubes. Lightly steam broccoli, carrots and beans. For Dressing In a blender, add soaked cashews, chickpeas, one green chilli, 1 date and make it into a fine paste by adding lemon juice and some amount of water. Add salt to taste.

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Mix the mustard sauce and crush some black pepper with pepper mill. Mix all the ingredients together. Raw Cashew Cheese This cheese is easy to make and makes a wonderful spread. Ingredients

• 1 cup soaked raw cashews

• ⅓ tsp salt Method Pour out the water from the cashews and place them in a blender. Make this into a smooth paste adding a little water. Now leave this to ferment in a glass or plastic container for 18–72 hours depending on the room temperature until it begins to smell sour. Add salt. Mix well and serve.

Refrigerate to store. This can keep for 10 days or more. Ideal for making cheesy sauces, dips and spreads, or even just directly on bread. It can even be used on baked dishes and will brown slightly when baked. Serves 4–6 Boursin and Vegetable Sticks Ingredients

• 200gm tofu • 200gm or 1 cup raw

cashews soaked for at least 2 hours (4–6 hours or overnight is also good)

• 2 tsp salt • 1 tsp garlic ground or

minced fine • 1 cup fresh herbs (basil,

tarragon, parsley, dill, mint, spring onion greens or chives)

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• freshly ground pepper • water as needed • 1 tsp fresh lime juice

Method Pour out the water from the cashews. Place the cashews in a grinder. Blend till you get a reasonably smooth paste adding up to ⅓ cup water if needed. Add the tofu and garlic and salt in the blender to make a thick but creamy spread. Remove from the blender into a bowl. Add finely minced fresh herbs and fresh pepper limejuice and stir together. Yeast flakes can be added for a cheesier taste if available but are not necessary. Serves 10

Azuki Bean or Sprout Burgers These are amazing versatile and healthy and can be made in a jiffy. Ingredients

• 2 cups Azuki or other sprouts (you can use masoor sprouts. The sprouts are best with small roots)

• 2 carrots • ½ small beetroot • 2-3 small cloves garlic • 1 tsp ginger chilly paste

or to taste • ½ tsp salt

Method Put all the ingredients into a food processor and make a coarse mixture. Shape into patties of 2 inches by ½ inch and put in a steamer to cook. Once the patties are done, you will know this because they Bind well and come off the

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steamer easily. Serve with chutneys, or as a burger inside a bun with veggies and condiments. Variations You can replace the masoor sprouts for moong sprouts, azuki bean sprouts or other sprouts of your choice. The roots should be small. Replace the veggies with sweet potatoes, potatoes, pumpkin or any grated fibrous vegetable Replace garlic with onion Replace the ginger chilly paste with herbs of your choice You can make burgers with different flavours to suit every palate and menu.

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HEALTHY SNACKS Peanut Curd See page 16. Peanut Curd Buttermilk Ingredients

• ½ cup peanut yoghurt • 1 glass water – 16 oz • 3–4 curry leaves • ¼ tbsp mustard seeds • a pinch asafetida • sea salt to taste

Method Mix yoghurt, water and stir and blend well. Temper curry leaves, mustard seeds and asafetida in thick pan without oil and add to butter milk. Season with sea salt.

Variations Buttermilk can be made with other plant-based curds such as peanut curds as well. The flavourings can vary according to your taste. For example

• roasted jeera powder • ginger chilly paste • mint and coriander • roasted whole jeera and

asafetida Serves 2 Pumpkin Coconut Soup Ingredients

• 300gm fresh pumpkin • 2 sticks lemongrass

(smash to release the flavour)

• 4 kefir lime leaves • 1 thai red chilly (remove

the seeds if you don't want it too spicy)

• 1 onion chopped finely • 1 inch thai ginger

(galangal) • 2 pods garlic • ½ tsp coriander/dhania

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powder • ½ tsp cumin/jeera

powder • 1 cup coconut milk • salt to taste • ½ cup fresh basil leaves

to garnish Method: Roast the pumpkin in the oven or steam it over boiling water and then puree it in a mixer with water, to make a smooth paste. In a pan, put the onion, garlic and ginger in a little water and cook it on a low heat to soften. Add the 3 or 4 lime leaves, the lemon grass and half a spoon each of the jeera and dhania powder. Now add the pumpkin puree and coconut milk. Add salt to taste. Puree all the contents into a soup (removing lemon grass). Garnish with some chopped up fresh basil.

Foxtail Millets Salad Ingredients

• 1 cup mixed millets • 1 cup diced red/yellow

pepper • ¼ cup sliced spring

onions lengthwise • ¼ cup grated beet • 2 tbsp chopped parsley/

coriander/coriander • 1-2 tbsp pumpkin seeds • 1-2 tbsp sliced olives or

jalapeno peppers • 2 tbsp wine vinaigrette

or apple cider vinegar • 1 tbsp raisins or ½ cup

pomegranate seeds • herb or regular salt and

pepper to taste Method Soak mixed millets in double the amount of water for 20 mins. In a wok, cook mixed millets with all the soaking water covered on a medium flame for 10-12 mins till no water is left. When done, add the raw chopped vegetables and raisins and mix. Garnish with chopped parsley and pumpkin seeds.

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Tossed Leafy Greens with Tahini Ingredients:

• 1 large bowl 3 kinds of fresh leafy green salads e.g. ice-berg, romaine, rucola

• 1 cup baby tomatoes • 1 cup cucumber sliced

and halved • 2 tbsp tahini paste • 2 cloves garlic • ¼ tsp roasted cumin

powder • ¼ cup water • salt to taste

Method Wash and dry the greens Blend the ingredients from tahini to salt to form a dressing Toss the salad with the dressing

Kimchi Fermented Pickles Ingredients:

• 2 bowls chopped radishes into sticks or 1 head of cabbage with leaves separated

• 2 tbsp salt • 10 cloves of garlic • 1 onion roughly chopped • 1 tsp jaggery • 1 tsp kashmiri chilli

powder Method Salt the radish or cabbage and keep aside for 2 hours Throw out the water and wash thoroughly Make a paste of remaining ingredients Slather this paste onto cabbage leaves or radish and store in jar, covered loosely for 2 days till bubbles are forming Transfer to fridge and enjoy as a pickled salad.

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Lentil Bread Ingredients

• 1 cup black gram (urad) split or tukda

• 1 cup green gram (mung) split or tukda

Method Wash both the daals. Soak it for 4-5 hours. Discard the water and again wash the daals. Grind both daals separately. Mix the batter and add salt. Keep the batter in a warm place for 8 hours for fermentation. Steam the batter for 5-10 minutes. After the steamed bread cools down, slice it. Spread green chutney or peanut butter on it garnish it with cucumber, tomato, etc. I once made a mistake and used ‘whole’ daals instead of split. It took nearly 25 minutes to steam it and the result was a bit dense but still tasty and much more fibre! Serves 8-10

Mint & Coriander Chutney This super chutney is full of green goodness. It can be eaten as just a spread on bread or used as a sandwich spread with sliced cucumbers, tomatoes, boiled potatoes (and onions, capsicums, beetroot) as a filler. Ingredients

• 1 large bunch of coriander - washed and cut

• 1 onion peeled and quartered

• ½ raw mango • ¼ tsp. salt • 1 small bunch of mint. • ¼ of coriander • optional - ½ green chilli

Method Put everything in the grinder and grind till smooth. Apply and enjoy.

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Open Sandwiches with Lentil Bread, Chutney and Veggies 3 KINDS A) Ingredients

• vegan cheese 4 tbsp • ginger one small piece • pinch of salt • pinch of black pepper

powder • 10 mint leaves • 4 slices of whole wheat

bread Method Mix all ingredients into a spread. Spread the vegan cheese spread on two bread slices and cut it into 9 pieces. Cover with tomato slices. Makes 1 sandwich. B) Ingredients

• peanut butter • green chutney 2 tbsp • cucumber slices

Method Apply one layer of butter and one layer of chutney on each slice of bread. Cover. Cut into nine pieces. Cover with cucumber slices. Makes 1 sandwich. C) Ingredients

• cashew mayonnaise • cabbage shredded 1 cup • ginger, shredded long,

one piece • salt to taste • coriander chopped 1 tbsp

Method Mix all the ingredients. Cover both the slices of bread with this mixture. Cut into 9 pieces. Makes 1 sandwich. Cover with small slice of cabbage for decoration.

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ITALIAN INDULGENCE Minestrone Soup Ingredients

• 4 quartered tomatoes • 1 stick chopped celery • quarter cabbage • 1 chopped onion • 6 cloves garlic • 1 diced carrot • half diced zucchini • enough water/vegetable

stock to cover vegetables

• pinch of oregano, salt, tabasco

Method Boil all vegetables together until tender. Add oregano, salt and tabasco. Garnish with parsley sprigs. Serves 4

Tomato Bruschetta Ingredients

• 8 slices whole grain bread

For Topping

• 4 chopped tomatoes • 2 cloves garlic • 10 fresh basil leaves • 2 tbsp balsamic vinegar • salt to taste

For Garnish

• 4 black olives • whole basil leaves

Pesto Sauce Combine handful pine nuts, cashews and basil leaves and blend till smooth. Add a pinch of salt. Mix all veg ingredients and serve on toasted bread slices buttered with pesto. Garnish with black olive rings and whole basil leaves Serves 4

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Wheat Free Lasagna Ingredients

• 2 carrots thinly sliced length ways (steamed)

• 2 zucchini thinly sliced length ways

• 2 potatoes boiled and sliced thinly length ways

• nutritional yeast Tomato Sauce

• 4 tomatoes chopped • 2 onions chopped • 10 olives sliced • 6 cloves garlic chopped • oregano and salt to

taste Dry fry the onion and garlic until the flavours come out. Cook all ingredients in pan and add enough water to make the sauce. Cashew Cream

• 250 gms cashew nuts • 4 cloves garlic • 1 tsp Mixed herbs • pinch of crushed black

pepper

Method Blend all ingredients to creamy consistency. Layer the sliced vegetables, tomato sauce and cashew cream in a baking dish and bake in a moderate to hot oven for an hour. Top with nutritional yeast Serves 6 Baked Aubergine in Sundried Tomato and Pesto Sauce Ingredients

• 2 round aubergine • 100 gms sun dried

tomatoes • 2 cloves garlic • 4 tbsp pesto sauce • toasted almond flakes • salt to taste • 2 lemon juice • 1 tbsp crushed chili • 1 tsp currants • few parsley sprigs • sauce

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Method Blend Sun dried tomato and currants with water salt and garlic to make a paste. Add lemon juice and crushed chili. Add enough water to make it pouring consistency. Slice the aubergine into rounds and grill them with a little pesto sauce to keep it moist. Once cooked, pour sauce over it and garnish with toasted almonds flakes and parsley. Serves 4 Fresh Garden Green Salad with Rocket Ingredients for the Salad

• steamed carrots, beans, broccoli

• lettuce – romaine and any other varieties

• rocket tomatoes • cucumber • black olives • baby spinach • chopped gherkins • cherry tomatoes • avocado

Ingredients for Dressing • lemon juice • mustard • salt and pepper

Above are some suggestions for this very attractive Garden Salad. Use whatever is available and pour the dressing over it just before serving. Dressing can also be made to taste. Lemony Carrot Salad with Dill Ingredients

• 4 grated carrot • 2 tbsp chopped spring

onion • 3 tbsp dill leaves • 2 lemons juice • 2 cloves chopped garlic • salt to taste • ¼ tsp pepper powder

Method Combine the lemon juice, garlic, salt and pepper in a medium bowl. Add carrots, dill and spring onions toss well and serve.

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THAI – NO GRAIN Tom Yum Soup Ingredients

• 1 tsp roughly chopped galangal

• 3 leaves of kaffir lime • 1 stick of lemongrass • 8 button mushrooms

quartered • 1 tomato cut lengthways

into 8 slices • ½ cup lime juice • ½ tsp dried red chilli

flakes • 1 red chilli sliced into

thin rounds • 1 spring onion cut into 1

inch length • 1 tbsp chopped coriander • dash of soya sauce

Method Roughly crush the lemongrass and kaffir lime leaves to allow the juices to come out. Boil in water the galangal, kaffir lime leaves, lemongrass and mushrooms.

Add the tomatoes and spring onions. Cook for 1 minute and switch off the heat. Add the limejuice, chilli flakes, green chillies, salt, soya sauce. Garnish with a green chilli or chopped coriander before serving. Serves 4 Pad Thai Salad with Millet Noodles From Vegan Richa, customised for oil and sugar free. Ingredients

• ½ cup soy sauce • 2 tablespoons fresh lime

juice • 2 tablespoons tamarind

liquid • 2 dates paste • 8 ounces gluten-free

noodles • 1 pound soft or firm tofu,

drained, patted dry, and crumbled

• 1 tablespoon nutritional yeast

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• ½ teaspoon ground turmeric

• Salt to taste • 4 ounces shiitake

mushrooms, rinsed, patted dry, and cut into ½ inch slices

• 1 medium carrot, shredded

• 4 garlic cloves, minced • 2 teaspoons Thai red

chili paste • ½ medium red bell

pepper, cut into ½ inch slices

• 3 cups tightly packed fresh spinach

• 2 cups fresh bean sprouts

• ½ cup chopped roasted peanuts

• coriander leaves and lime wedges, to garnish

Method In a small bowl, combine the soy, limejuice, tamarind, and date paste. Mix well and set aside. Cook the noodles in a large pot of boiling water until just al dente, about 3-5 minutes. Drain the noodles, and set aside.

Heat a pan and stir in the tofu, nutritional yeast, and turmeric. Cook, stirring, until the tofu is dry, 7-10 minutes. Transfer the tofu to a bowl, season to taste with salt, and set aside. Heat a pan, and add the mushrooms and carrots and cook, stirring, until the mushrooms begin to brown, about 5 minutes. Stir in the garlic, chili paste, and bell pepper, and cook until the garlic is fragrant, about 30 seconds. Add the noodles, spinach, bean sprouts, peanuts, reserved sauce, and reserved tofu. Cook, stirring, until the noodles are tender but not overcooked, the sauce has been absorbed, and everything is heated through. Serve hot garnished with coriander and lime wedges.

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Thai Layered Dip with Buckwheat Crackers From Vegan Richa, customised for oil and sugar free. Ingredients

• 1 cup shredded carrots • 1 cup peanut butter or

almond butter sauce – Recipe below

• salsa - 1 ripe tomato chopped, ½ cup finely chopped red onion, salt, pepper, red chilli and lime juice and mix

• 1 cup chopped coriander + mint

• 1 cup mung bean sprouts tossed with salt and pepper

• 1 tbsp sesame seeds • a dash of lemon juice

Peanut/Nut Butter Sauce

• ½ cup creamy peanut butter or almond butter

• 2 inch piece of fresh ginger, coarsely chopped

• 2 cloves of garlic • 1 tbsp soya sauce • 1 to 2 tbsp lemon juice

• 1-2 dates • ¼ tsp chilli powder • 3 tbsp or more water

Method Make the nut butter sauce: Blend everything until smooth and creamy. Taste and adjust spice, tang and sweet. Add more water to blend to a dip consistency. Layer the carrots, nut butter sauce, salsa, loads of coriander and mint, sprouts, peanuts, lemon juice and a dash of salt and pepper. Warm in the oven for 5 to 10 minutes if needed (optional). Serve with chips or carrots, celery, cucumber, other vegetables. Thai Lettuce Spring Rolls with Peanut Satay Ingredients

• ice-berg or romaine lettuce leaves washed

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and separated • 1 cup grated beetroot • 1 cup grated carrots • 2 tbsp peanut butter • ½ tsp ginger • 1 tbsp tamarind paste • 1 date pitted • ¼ tsp red chilli • ¼ cup water • salt to taste

Method Blend peanut butter with salt to make the sauce. Place a lettuce leaf at bottom and fill in grated vegetables. Drizzle some sauce. Roll and hold with a toothpick. Cauliflower Rice Ingredients

• 5 cups cauliflower florets

• 1 cup raw cashews • 1 tsp sea salt • 5 cups boiling water

Method In a large bowl cover the cauliflower florets with the boiling water. Let sit for 3 minutes, then drain and set aside. In a food processor combine the cashews and sea salt. Pulse to achieve a fine meal. Add the cauliflower and pulse to create a “rice-like” texture. Do not over process. Thai Green Curry Ingredients for the Paste

• 4 pods of garlic • 1 tbsp kashmiri mirch or

yellow chilli or 2 green chilies depending on whether you want to make red, yellow or green thai curry

• 1 tbsp of chopped rind of kaffir lime if available (in Bengali shops)

• 1 onion chopped into 4-6 pcs

• ½ inch piece of galangal (if available)

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• lemon grass 2-3 leaves (optional)

• salt to taste • ½ tsp cumin powder • ½ tsp turmeric

If this feels too much, you can buy the ready made paste sold by “Real Thai”, but once you try this, you will love it! Ingredients for the Curry

• 1 fresh coconut shredded and then blended with 1 glass of water to make milk which is sieved

• 1 cup chopped baby corn or carrots

• 1 cup chopped spring onions with greens

• 1-2 cups chopped red pepper

• 1 cup chopped beans or capsicum

• 1 cup chopped mushrooms • 6-8 Kaffir Lime Leaves

(This is the magical ingredient and it is critical to the taste of the Thai Curry)

• 1 cup chopped tofu (optional)

• ½ cup chopped brinjals (optional)

Method Grind together the wet ingredients of the paste along with ½ cup of water in a small jar. Roast the cumin and turmeric powders in a medium hot kadhai for 1-2 mins. Pour the paste on top of the dry masalas in the kadhai and cook for 3-4 mins. Add the sieved coconut milk to the paste followed by the kaffir lime leaves and tofu (if using). Add the hardest vegetables first like beans and baby corn till cooked but crunchy (3-4 mins). Once the curry gives its first boil, add the mushrooms and red pepper and turn off the gas within 30 seconds. Cover and let it rest for 10-15 mins before serving. Serves 6

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QUICK PACKED MEALS Date Nut Seed Shake This is a great replacement for that morning glass of milk given to children. Ingredients

• 1 tbsp of sesame seeds - raw, organic, unpolished

• 5 almonds • 2-4 de-seeded dates • 1 cardamom or a pinch of

cinnamon/saffron for flavour

Method In the small blender blend sesame seeds, almonds, and the flavouring together till it forms a powder. Then add the dates (de-seeded) and blend till pasty. Add a little bit of water if you desire to make it smoother. Remove the paste into a tall glass. Add water. Serves 1 glassful.

Chickpea Hummus This is an awesome and filling dip to have in your fridge for when the urge to munch arises. Ingredients

• 1 cup boiled chickpeas • 1 tbsp fresh lime juice • 1 clove garlic, crushed • salt to taste • jalapeno/olives/pepper

(for flavour) Method Place the cooked chickpeas draining most of the water in a blender. (Keep the drained water aside for liquefying if required). Add the lemon juice and garlic. Grind to a smooth paste adding the chickpea water as required. Add olives/jalapeno/sundried tomatoes for flavor variations as per taste. Variations Pea Hummus Use steamed green peas instead of chickpeas.

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Green Hummus Steamed green leaves instead of chickpeas. Jowar, Oats, Ragi Crackers Ingredients

• 100gm jowar flour • 100gm oats flour • coconut/oat or rice milk

for kneading • ajwain • grated ginger • fresh or dry herbs like

thyme, rosemary, parsley etc.

• sesame Seeds • salt to taste

Method Knead the jowar dough with coconut milk and add ajwain, salt and ginger. Knead the oats with coconut milk and add dry herbs, sesame seeds and salt. Roll out into chapatis and cut lengthwise into crackers shape.

Bake on medium heat till crisp for 20-30 mins. Serve with dips, chutneys, pates etc. Serves 8-10 Salad Nicoise Modified from the original by Isa Chandra Moskowitz - Appetite for Reduction. Salad Nicoise contains steamed potatoes, crisp green beans, and salty Nicoise olives dunked in a lush dressing. Traditionally it is served with tuna, which is replaced here with mashed chickpeas. Green Goddess Garlic Dressing is a perfect accompaniment, but you can also serve it with a more traditional balsamic vinaigrette if you prefer. Tiny red potatoes work best here, but if you can’t find any, then chop up regular ones into 1-inch pieces.

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Ingredients • 1½ cups cooked chickpeas • 2 tbsp capers • ¼ kg small, whole red

potatoes • ¼ kg green beans, stems

removed • ½ small red onion, cut

into thin strips • ⅓ cup nicoise olives

(kalamata olives work, too)

• 8 cups chopped red leaf lettuce

• 1 cup cherry tomatoes (orange ones if you can get them)

• fresh parsley and chopped chives

• about ¾ cup Green Goddess garlic dressing

Method Prepare your steamer for the potatoes. Once it’s ready, steam the potatoes for 10-15 minutes; they should be pierced easily with a fork. Meanwhile, prepare an ice bath by filling a mixing bowl halfway with ice water. Add the green beans to the steamer and steam for 2 minutes, until the beans

are bright green. Transfer the potatoes and green beans to the ice bath immediately. Let them cool while you prepare everything else. Place the chickpeas in a mixing bowl and use a small potato masher or fork to mash them. There should be no whole chickpeas left, but they shouldn’t be completely smooth like hummus, either; you want some texture. Add the capers and 2 tbsp of the dressing. Mix well and set aside. To assemble, place the lettuce in wide bowls. In Salad Nicoise, usually all the components are kept together, instead of tossed. Place a handful each of potatoes and green beans in piles on the lettuce, along with a wedge of sliced onion and a handful of tomatoes. Place a scoop of the chickpea mixture in the center and top with the olives. Garnish with fresh herbs and serve with the dressing on the side.

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Green Goddess Garlic Dressing Modified from the original by Isa Chandra Moskowitz - Appetite for Reduction. Ingredients

• 2 to 3 average-sized garlic cloves

• ½ cup fresh chives • ½ cup fresh parsley • 2 tbsp tahini • 2 tbsp nutritional yeast • 1 tbsp miso • ⅓ cup water • 2 tbsp freshly squeezed

lemon juice • ½ tsp salt

Method Pulse 2 cloves of garlic, chives and parsley in a food processor to chop everything up. Add the remaining ingredients and blend until smooth. Serve chilled.

Beetroot with Zing Ingredients

• 4 medium sized beetroots • 2 tbsp onions, chopped

fine • 1 tbsp celery chopped

fine • 1 tbsp wholegrain

mustard • 1 cup peanut yogurt

lightly whipped • 1 small raw mango

chopped fine (optional) • salt to taste • ½ tsp red chilli powder • raw onion rings (optional)

Method Boil the beets with the skins until tender. Cool completely and cut into 1" cubes. Mix the remaining ingredients into a bowl and. Add the beetroot and mix well. Serve at room temperature as in the fridge the yogurt will cake through. Can be served with raw onion rings. Serves 4

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Zucchini Pasta with Red Pesto Ingredients:

• 2 zucchini • 3-4 red bell peppers • 4-5 cloves of garlic • handful of walnuts –

soaked or dry (optional) • salt, pepper

Method Sprilaze the zucchini into noodles. Roast the bell peppers whole over a flame till the skin is charred. When the peppers are cool, remove the skin. Blend the roasted peppers with garlic, and soaked walnuts. Add salt and pepper. Millet Tabouleh Salad Ingredients:

• 1 cucumber • 1 small onion • 1 carrot • 3 red tomatoes • fresh parsley, coriander

leaves and mint • 1-2 garlic cloves • salt, pepper, pinch of

garam masala • juice of 1 lime, freshly

squeezed • 2 tbsp black sesame • 150gm (or 1.5 chai-cups)

foxtail millet, whole grains (kangni / korra / navane / thinnai)

• 3 chai-cups water Method Cook the millet grains in 1.5-2 times water, till firm to the bite. Do not overcook to avoid the grains becoming mushy. Chop up the vegetables finely, and mix everything together. Goes well with hummus.

Tabouleh is a Mediterranean dish that is traditionally prepared with bulgur (broken wheat). Indian indigenous millets are a local alternative that tastes very similar and has a higher nutritive value than wheat.

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LOW ON GRAINS Carrot & Ginger Soup Ingredients

• 1 onion chopped • 750gm carrots, peeled

and diced • 1 tsp fresh ginger,

grated • 2 tsp coriander seeds

crushed • 4 cups vegetable stock • salt and pepper to taste • fresh coriander or

parsley to garnish • ¼ cup coconut milk

Method Sauté the onions in a hot pan for about 5 minutes until transparent. If they stick, add a little water. Add the carrots, ginger, and crushed coriander seeds and stir on medium heat for 5 minutes. Add the stock or water and bring to a boil. Cover and cook until the carrots are tender.

Purée the soup in a blender and then strain through a sieve. Reheat the soup and season with salt and pepper, ladle into bowls, and place a spoonful of coconut cream on each bowl and garnish with coriander or parsley. Serve with bread. Serves 6-8 Broccoli Salad Lisa Pitman demonstrated this recipe during her “Eating without Heating” demos in India. For more on Lisa and her recipes see veganculinarycrusade.com Ingredients

• 5 cups broccoli florets • ½ cup sunflower seeds • ¼ chopped red or sweet

onion • ½ cup raisins

Dressing

• ½ cup cashews, soaked and drained

• 2 dates • 1 tbsp. apple cider

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vinegar • ⅛ tsp. sea salt • 6 tbsp. water

Method In a large mixing bowl, toss together the broccoli, sunflower seeds, red onion and raisins. In a blender, combine the dressing ingredients and blend until smooth. Pour the dressing over the salad ingredients and toss to coat. Serves 4-6 Eggless Egg Salad Ingredients

• 1 cup crumbled firm tofu • ¼ medium sized onion

chopped • 2 tbsp finely chopped

capsicum – red or green • 2 tbsp finely chopped

celery • 5-6 tbsp vegan

mayonnaise • lemon juice to taste • salt and pepper to taste

• parsley for garnish optional

Method Mix all the ingredients well. Garnish with parsely and serve. Cucumber Sesame Salad This easy-to-make salad is great when served alone or with chilled soba noodles. Ingredients

• 4 cucumbers • 2 tbsp sesame seeds,

toasted • 3 tbsp soy sauce • 2 tsp rice vinegar • 1 tsp date paste

Method Cut the cucumber lengthwise into thick strips. Place them into a bowl and set aside. Place the soy sauce, rice vinegar, and date paste into a small container with a secure lid.

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Put the lid on and shake to create the vinaigrette dressing. Pour the vinaigrette over the cucumber, toss to coat, cover, and marinate for 1 hour, stirring once or twice. Just before serving, sprinkle the toasted sesame seeds on top. Serves 6-8 Steamed Pumpkin and Spinach with Tahini Dressing Ingredients

• red pumpkin chopped • bunch of spinach leaves • salt • pepper

Method Chop the red pumpkin into bite size pieces and steam. Blanch and steam the spinach. Pour the tahini dressing over the steamed pumpkin and spinach.

Tahini Dressing Ingredients • ⅓ cup well stirred

sesame butter • ⅓ cup water • ⅓ cup lemon juice • ¾ tsp salt • 1 date • garlic to taste (1 clove)

Method Blend together all ingredients till smooth. Variation Omit the salt and add soy sauce. This is a great dressing over salad greens. Shepherd’s Pie with Raw Sour Cream Cheese Ingredients

• 4 medium potatoes • ½ cup soy milk • ½ cup soy nuggets or soy

mince • 3 tbsp soy sauce • 1 medium onion minced, • 1 carrot grated • small celery stalk finely

chopped or grated

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• 7 tomatoes, crushed • salt and pepper, to taste • ½ tsp thyme and

rosemary • ½ red capsicum, chopped

finely • ⅓ cup sour cream cheese

(see Italian Meal) Method Boil the potatoes for 20 minutes, or until tender. Drain, (do not peel) mash and add the soymilk. Season with salt and pepper to get the consistency of mashed potatoes. ��� Soak the nuggets or mince for 20 – 30 min. Squeeze out all the water from them. Wash and squeeze again. If using nuggets, mince them in a food processor to make them into small flakes.

If you are using soya flakes, all you need to do is soak, wash and squeeze out the water. ��� In a medium pan, sauté the onion, the carrots and celery

until the onion is translucent (10 minutes).

Then add the crushed tomatoes and the ground soy nuggets and soya sauce and cook for about 10 minutes.

Taste the mixture to see if the salt is right or adjust by adding soya sauce. Add herbs and cook a bit longer ���.

Press the soya nugget mixture into a small pie pan about 1.0–1.5cm high (you need a 6 inch square pan). Top the crumble mixture with the potatoes, spreading to the edges and put the nut cheese on top. Bake in an oven for 15-20 minutes, until the nut cheese gets brown and then sprinkle the chopped red capsicum over it as a garnish or you can sprinkle the capsicum over it after 10 minutes of baking and let it cook a bit.

Serves 4

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GLUTEN & SOY FREE MEAL Millet Noodle Soup with Greens and Miso Ingredients

• 4 cloves grated garlic • 1 small onion chopped

fine • 4 cups soup stock • 1 pack gluten free

noodles • 1 head of bok choy

shredded • 6-7 leaves of kale or

swiss chard shredded • ¼ cup spring onion

greens chopped • ½ cup finely diced red

pepper • ¼ cup tofu finely cubed

(optional) • 1 tbsp brown rice miso • salt to taste

Method: Saute the garlic and onions till brown. Add the soup stock and boil the

noodles for 3 minutes. Add the greens boil another 2 minutes till wilted. Add the red pepper and switch off the heat. Mix the miso in the bowl with a little warm water and pour the slightly cooled soup over it so as not to destroy the probiotics in miso. Coleslaw Salad Ingredients:

• 1 cup shredded green cabbage

• 1 cup shredded carrots • ½ cup shredded red

cabbage • 1 cup cashew mayonnaise

Method Mix all the ingredients together.

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Bell Pepper, Corn & Avocado Salad with Mustard Dressing Ingredients

• 1 red bell pepper • 1 ripe but firm avocado • 1 steamed corn with

kernels removed For the Dressing

• 2 tbsp cup balsamic vinegar

• 1 tbsp soy sauce • 1 tbsp date paste • 1 tsp mustard sauce

Method Chop the avocado and red pepper into bite sized pieces. Whisk together all the ingredients of the dressing. Toss all the ingredients together. Serves 4

Baked Potato or Sweet Potato Wedges with Tomato Sauce / Chutney Ingredients

• 4 sweet potatoes thoroughly washed and chopped into required wedge shape

• 4 tbsp coconut milk • 1-2 tbsp dry mixed herbs

like parsley, thyme, rosemary, cayenne, etc.

• salt to taste Method Steam the potatoes till 90% done. Whisk coconut milk with all herbs and salt. Toss to coat the wedges thoroughly. Bake at 180-200°C for 15-20 minutes. Then turn the slices over and bake for another 5-10 minutes. Enjoy with tomato sauce or green chutney. Serves 6

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Home Made Tomato Sauce Ingredients

• 1 kg tomatoes • 1 onion (optional) • 4-6 cloves of garlic

(optional) • 1 cup raisins soaked for 1

hour • 1 tsp ginger powder • 1 tsp black salt or rock

salt • ½ tsp garam masala • 2 tsp natural vinegar

Method Quarter the tomatoes and onions and peel the garlic cloves. In a covered saucepan add the above on low heat. Stir after 5 minutes till the tomatoes have released a lot of juice. Cook more now on high heat till the tomatoes are quite soft. This should take about 7-10 minutes. Switch off the heat and let the tomatoes cool. Blend and sieve to remove seeds and skin remnants. Put into a wok for cooking to further thicken this pulp for 4-5 minutes.

Meanwhile make the date/raisin paste by blending them with minimal water. If the dates/raisins are hard then you can steam them with the tomatoes in the beginning step. Add the date/raisin paste to the boiling tomato pulp and cook further to reduce if necessary. Now add all the dry spices and cook another minute or till you have a thick consistency. Switch off the heat and cool. Add the vinegar and allow it to cool completely before bottling it. It can be stored in the fridge for almost a month (i.e. if it lasts that long).

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Sprout and Carrot Lettuce Wraps Ingredients

• ice-berg or romaine lettuce leaves washed and separated

• 1 cup grated carrots • ½ cup sprouts • 2 tbsp almond butter • ½ tsp ginger • 1 tbsp lime juice • 1 date pitted • ¼ cup water • salt to taste

Method Blend almond butter to salt to make the sauce. Place a lettuce leaf at bottom and fill in grated vegetables. Drizzle some sauce. Roll and hold with a toothpick.

Beetroot Ravioli with Cashew Cheese Ingredients

• 4 large beetroot boiled • 1 cup cashew cheese • 2 pods garlic • 1 tbsp lime juice • 3 tbsp finely chopped

chives, 2 for mixing and 1 for garnish

• salt to taste Method Slice the beetroot thick enough to hold itself in shape. Mix all the remaining ingredients in cashew cheese. Place a dollop of cashew cheese on beet slice and spread evenly. Sprinkle some more chopped chives as garnish.

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MEXICAN 3 Bean Chili Ingredients

• ½ medium onion, chopped • 2 bay leaves • 1 tbsp ground cumin • 2 tbsp dried oregano • 1 tablespoon salt • 2 stalks celery, chopped • 2 green bell peppers,

chopped • 2 jalapeno peppers,

chopped • 3 cloves garlic, chopped • 100gm chopped green

chili peppers, jalapeno • 750gm whole tomatoes,

crushed • 300gm veggie burger

crumble (optional) • ½ cup chili powder • 1 tbsp ground black

pepper • 400gm kidney beans,

cooked and drained • 400gm garbanzo beans,

cooked and drained • 400gm black beans,

cooked and drained • 400gm whole kernel corn

Method Heat a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic and green chili peppers. When vegetables are heated through, mix in the vegetarian burger crumbles (optional). Reduce heat to low, cover pot, and simmer 5 minutes. Mix the tomatoes into the pot. Season with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer for 45 minutes. Stir in the corn, and continue cooking 5 minutes Serves 8

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Chopped Salad with Chipotle Ranch Dressing Ingredients

• 2 cups mixed greens of chopped romaine and green and red lettuce

• 1 cucumber diced • 1 red bell pepper seeded

and diced • 2 celery stalks diced • 1 red onion peeled and

diced • 2 carrots diced • creamy chipotle dressing • 1 small head red cabbage • 2 medium tomatoes cut

into wedges • parsley for garnish

Method Toss the lettuce, cucumber, pepper, celery, onion and carrots with ¾ cup dressing to coat and hold the vegetables together. Place 2-3 red cabbage leaves on each salad plate and surround with tomato wedges.

Scoop the chopped salad in the center and top with the parsley sprigs. Add more dressing over the salad if you like. Serves 4-6 Creamy Chipotle Ranch Dressing Ingredients

• 225gm silken tofu • ½ tsp nutritional yeast • 2 tbs drained capers • 1 tbs fresh lemon juice • 1½ tsp brown rice syrup

or dates • 1 tbs apple cider vinegar • 1 dried chipotle pepper

or any hot chili pepper • 2 tbs chopped onion • 1 shallot peeled and

minced • ½ tsp sea salt • ½ tsp chili powder • ¼ tsp paprika • 1 garlic clove minced

Method Place all the ingredients in a blender and blend till smooth.

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Taste and adjust the seasoning. Stays in the fridge for a week, serve chilled. Makes 2 cups Salsa Verde Ingredients

• 6 tomatillos, substitute with green tomatoes

• juice of 1 lime • ½ red onion finely

chopped • 2 jalapeno seeded and

diced • ½ bunch cilantro chopped • 1 tsp sea salt

Method Preheat the oven at 350°F. Place the tomatillos in a baking dish and bake for 30 minutes. Remove and cool. Transfer the tomatillos to a blender and add onion, peppers, cilantro, salt and lime juice. Blend just till chunky. Can stay in the refrigerator for up to 5 days. Makes 2 cups.

Corn and Wheat Tortillas/ Soft Taco Ingredients

• 1½ cups finely ground corn

• ¾ cup whole wheat flour • salt • warm water

Method Mix the ground corn and whole-wheat flour and make a dough using warm water. Add a pinch of salt to taste. Roll out the dough to make thin flat round tortillas 4-5 inches in diameter. Roast on a flat iron griddle till light brown spots appear. Then steam the tortillas and serve.

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Refried Beans Ingredients

• ½ kg pinto beans soaked and cooked

• 250 gms onions chopped • ½ kg tomatoes chopped • oregano • salt

Method Soak the pinto beans overnight for 8 hours. Then wash, drain and cook in a pressure cooker with salt till soft. Remove from the cooker. Heat a wok and sauté chopped onions, chopped tomatoes. Cover and cook till soft. Add the cooked pinto beans. Sprinkle with oregano and salt to taste. Take out a small portion of the beans and pulse or mash them, adding them back with the rest of the cooked beans. Makes 3 cups.

Guacamole Ingredients

• 2 ripe avocados, halved and pitted

• 2 tbs fresh lemon juice • ½ cup chopped red onion • ¼ cup chopped red bell

pepper • 1½ tbs chopped jalapeno

pepper • ½ tsp sea salt • ½ cup chopped cilantro

Method Scoop the avocados and lemon juice into a large bowl and mash coarsely with a fork. Gently mix the onion, red pepper, jalapeno. Add salt and cilantro. Serve within an hour of making it. Makes 1½ cups.

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Pico de Gallo Ingredients

• 6 large tomatoes, finely diced

• 1 small onion, finely diced • 1 cup finely chopped

cilantro • 2 jalapenos, seeded and

coarsely chopped • 1 tsp sea salt

Method Place all the ingredients in a bowl and mix well. Serve at room temperature or chill for 30 min to 6 hours before serving. Makes 4 cups.

Tomato Salsa Ingredients

• 5-6 tomatoes • salt

Method Roast the tomatoes on an open flame. When the tomatoes have a burnt skin remove and cool. Peel the burnt skin and roughly chop them into a bowl. Add salt and optionally add chopped jalapeno or chili powder. Makes 2 cups Sour Cream Ingredients

• ½ cup cashews • water • lime juice • salt and pepper

Method Blend the cashews with just enough water to create a fluffy light cashew cream. Add limejuice, salt and pepper to taste. Makes ¾ cup.

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Mexican Rice Ingredients

• 1½ cups rice washed and soaked for ½ hour

• 3 cups boiling vegetable stock

• 1 large onion chopped • 2 garlic cloves chopped • 250gm peas, carrots and

corn • 1½ cups tomatoes,

chopped • salt, pepper, dried

oregano Method Sauté chopped onions over medium heat. Add garlic and rice. Cook till the onions are limp and rice is opaque. Stir in the salt and pepper. Add the boiling hot vegetable stock. Bring to boil and cover and simmer for 20 mins until all the liquid is absorbed. Add peas, carrots, corn and tomatoes. Cook over a low heat, stirring until the vegetables are heated.

Sprinkle dried oregano. Add 2-3 red chillies soaked and crushed with the tomatoes if you want the rice to be spicy. Serve hot. Serves 6 Tacos These Mexican corn and flour tortillas are folded around a filling like a plug or wad used to fill a hole. It is eaten as a finger food and served with refried beans along with

• refried beans • guacamole • pico de gallo • tomato salsa • salsa verde • sour cream • lettuce

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CHATPATA SALADS BLOWOUT Sprout Chat This is a healthy salad and is always a great hit. Ingredients

• 2 cups moong sprouts (sprouts made at home or small sprouts - not the long ones used in Chinese food)

• ½ cup chopped tomatoes • ½ cup chopped onions • ½ cup chopped boiled

potatoes • ½ cup chopped coriander • juice of one lime • turmeric • black salt • chaat masala • grated ginger • minced green chillies • date and tamarind

chutney

Method Steam the moong sprouts with a little turmeric so that they are cooked but crunchy. Mix with the onions, tomatoes, potatoes, coriander, and lime juice. Mix in the black salt, date chutney, chaat masala, ginger and green chillies to taste. Serves 8-10 Grain Free “Paapdi” Chaat Ingredients

• 250gm yam or sweet potatoes

• 2 medium potatoes • 1 med tomato finely

chopped • 2 tbsp fresh coriander

chopped • dash of black pepper • 1 lime juice • salt to taste

For Tamarind Chutney

• ½ cup tamarind paste • 3-4 soaked or soft dates • black salt to taste • ½ tsp roasted cumin

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seeds • 10-12 mint leaves, finely

chopped For Coriander Chutney

• 100gm coriander leaves • 5-6 spinach leaves • 1 tbsp raw peanuts • ¼ tsp green chilly • ¼ tsp cumin seeds • ½ lemon/lime • 1 tbsp water • salt to taste

Method Chop the yam or potatoes into small pieces. Cut potatoes into two halves and steam the yam and potatoes together for 10-12 minutes. Take one potato and mash with all the yam, pepper, coriander and salt to mix well. Peel and slice the other potato into thin round slices. In a plate arrange the potato slices like paapdi and top with the mash.

Garnish with chopped tomatoes and the two chutneys. Tamarind Chutney If raw, soak tamarind and dates in hot water for 20 mins. Keep the water and remove the seeds from dates and tamarind. To this pulp add chopped mint and grind to a fine paste in blender. Pour this paste into a pan and mix in all the spices. If you like, you can cook this for 5 mins or use it raw. The consistency should be like honey. Coriander Chutney Mix all ingredients and grind in blender to a fine paste. Squeeze half a lemon juice in the paste and mix in. Serves 2-3

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Indian Tossed Salad Ingredients

• 2 cucumbers chopped • 1 onion chopped • 3-4 tomatoes chopped • 1 steamed potato

chopped • 1 tbsp grated coconut • 2 tbsp roasted and

roughly crushed peanuts • 1-2 tbsp lime juice • 1 tbsp coriander

(optional) • rock salt to taste

Method Mix and toss to combine all the ingredients thoroughly. Serves 4 Caribbean Sweet Potato Salad Ingredients

• ½ tsp ground cinnamon • ½ tsp ground ginger • ¼ tsp chili powder • dash or two of nutmeg • 1 tsp mixed herbs • 2 small sweet potatoes,

diced • 1-2 dates paste with a

little water • lime juice • salt and pepper to taste • 1 red apple, chopped -

optional Method Preheat the oven to 400°F. Line a tray with parchment paper and set aside. Mix the spices and herbs together. Mix the potatoes and apple (if using) with the spices so they are well coated. Use more if required. Put on baking tray and bake for 10-20 mins till fork tender and crisp Before serving, squeeze limejuice on top and season lightly with salt and black pepper if required Serves 4

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Bhel Puri Ingredients

• 1 cup puffed brown rice • ½ cup onions, chopped

fine • 4 tomatoes, chopped fine • 2 small cucumbers,

chopped fine • 2 tbsp fresh coriander,

chopped fine • roasted peanuts, roughly

crushed • 1 tbsp lime juice or date

& tamarind paste • black salt to taste

Method Toss all ingredients together and garnish with a little coriander and crushed peanuts Serves 4

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DESSERTS Date & Walnut Sweets Ingredients

• dates • walnuts

Method Cut open the date and stuff with a whole walnut and serve. Banana Ice-cream This is an unbelievably creamy ice cream and it is so easy! Ingredients

• 4 (or more) ripe bananas • cinnamon • walnuts

Method Place peeled halved bananas in a box in the freezer. After 2 days or later, take them out and put in the blender or food processor till you get a smooth creamy ice cream.

Add some cinnamon and walnuts for an extra punch. Serve immediately as it is made. Variations Garnish with berries, raisins or chopped fruit of your choice. Add zest of ¼ orange and 1 Tbsp grated ginger for extra flavor. Serves 4 Date Squares (Raw) This recipe was demonstrated by Lisa Pitman during her Eating without Heating demos in India. For more on Lisa and her recipes see www.veganculinarycrusade.com Ingredients For Crust

• 2 cups cashews • 1 cup raw oats • 1 tsp of cinnamon • 20 large dates, pitted

For Fill ing

• 1½ cup dates, pitted • juice of 1 large orange

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(½ cup) • zest of 1 large orange

Method For Crust In a food processor, pulse the nuts and oats into a fine meal. Add the cinnamon and pulse to combine. Add the dates and pulse until well distributed and mixture begins to clump together. For Fill ing In a food processor, blend the filling ingredients until smooth. Press 2-3rds of the crust mixture into a 9-inch square pan lined with parchment paper. Spread the filling mixture evenly on top of the crust. Sprinkled the remaining crust mixture on top of the filling. Carrot Halwa Ingredients

• 3 big carrots • 2 tbsp cashew butter • dates chopped • a few pieces of roasted

almonds

• cardamom • raisins

Method Grate and steam the carrots till they are well cooked. Add cashew butter, dates, raisins, and cardamom. Mix well and serve hot. Coconut Pineapple Smoothie Ice Cream Ingredients

• 1 cup coconut water • 1 banana, frozen for a

thicker consistency • 1½ cups frozen pineapple,

roughly chopped into large chunks

• dash of ground ginger • ½ teaspoon vanilla

Method Layer ingredients into the blender and puree until smooth and creamy. With the blender turned off, use a spatula to scrape the sides as needed. Scoop into glasses or bowls and serve immediately. Enjoy!

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SMOOTHIES & BEVERAGES We often consume unhealthy drinks when the urge to drink something sweet and cold arises. One serving of a processed beverage can contain 10 teaspoons of sugar, which is a deadly concoction of chemicals, completely empty of any nutrition. Fruit juices have very little natural juice and many preservatives, artificial colourings and flavours. The acid and sugar in soft drinks leaches out vital calcium from our bodies that no supplement can replace. We prefer to go directly to the source of the nutrients, the fruits, veggies, nuts and herbs themselves rather than depend on processed food manufacturers or pharmaceutical companies for their pills and supplements.

Almond Milk Thandai Almonds are high in protein and, being a plant food, they contain no cholesterol. Almonds also have vitamin E, which is considered a powerful antioxidant with cancer-fighting qualities. They are also high in magnesium, phosphorus, potassium, iron, zinc, copper, manganese, and trace amounts of the B vitamins. Almonds are higher in calcium and in fiber than any other nut. Unblanched almonds contain nearly double the fiber than blanched and are very low in saturated fat. Almond milk is a milky drink made from ground almonds. Unlike animal milk, almond milk contains no cholesterol or lactose and can be used as a substitute for animal milk in many recipes. Ingredients

• ½ cup whole almonds, soaked in water overnight

• 2 cups fresh water • 2-3 seedless dates

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Method After the almonds have soaked overnight, drain and discard soaking water. If desired, these almonds can be peeled. In a blender, blend almonds to form a smooth paste adding a little water if needed. Add the dates and blend again and finally add the rest of the fresh water. Strain the mixture to remove any almond particles that may be left. Add more water if needed to get the desired consistency. Once prepared, the milk should be refrigerated. It can be kept for up to 4 days. Serves 2 Basic Green Smoothie Green smoothies are great energizing way to start the morning and incorporate the goodness of greens with the sweetness of fruit. It’s best to alternate between different

kinds of greens - spinach, mint, coriander, celery greens, spring onion greens, pak choy, beetroot greens, etc. Bananas, mangoes, papaya, chickoo, grapes and other pulpy fruits make good smoothies. Method Mix about ⅓ or less greens and ⅔ fruit and a bit of water to make a great smoothie. Flavourings can be added as needed. Nut milks or coconut milk can also be added. Smoothies should not be strained. Here is one sample recipe. This is an easy and quick recipe to enable you to drink your fruit. I usually have ½ litre for breakfast every morning. Ingredients

• 1 ripe banana • 1 bunch of grapes or 2

chickoos (with skin) • handful of greens • ½ cup water

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Method Place the green leaves in the blender with enough water to blend. Blend till smooth green soup. Add the bananas and other fruits. Add a couple of cubes of ice if needed. Enjoy! Serves 2 Zesty Green Smoothie Ingredients

• ⅓ cup mint leaves • 1 juice of ½ lime • 2 -3 frozen large

bananas, slightly defrosted

• 1 tsp orange zest • ½ tsp grated ginger • 1 tbsp soaked raisins

Method Place the mint leaves and lime juice in the blender. Add some of the bananas and blend to crush the mint leaves well. Add rest of the ingredients and blend well. Add water as needed.

Pour into glasses and serve immediately. Serves 3-4 Chocolate Smoothie Ingredients

• 2 ripe bananas • handful of beet greens

or spinach • cocoa powder or cacao

powder • ½ cup water

optional – 1 tbsp peanut butter

• optional – soaked dates or palm sugar for extra sweetness

Method Make a green smoothie as above. Add cocoa powder as per your taste. I like it dark so tend to put extra. Add date or palm sugar if you require extra sweetness and add ice-cubes if you want it cold. Yummilicious! Serves 2

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Pumpkin Spice Smoothie This smoothie is creamy and light. Not only will it add extra fiber to your day, but having a pumpkin in the morning will keep you fuller, longer.

Ingredients • 1 cup almond milk • ½ cup steamed and

cooled pumpkin • ½ banana • 1 tbsp raisins or dates

(preferably soaked) • ½ tsp pure vanilla

extract • ½ tsp ground cinnamon • ⅛ tsp ground ginger • pinch ground nutmeg • pinch ground cloves

Method Place everything but whipped topping in the blender. Blend until smooth. Pour into a glass and place some coconut whipped cream on top. Sprinkle with cinnamon if you like. Serves 1

Papaya Smoothie with a Zing This is an unusual smoothie that is not very sweet and has surprising zing from a green chilly.

Ingredients • 1 cup sliced papaya • 1 cup juice from kinnow,

orange or mausambi • ½ green chilly • optional – 1 tbsp lemon

juice Method Blend green chilly with the juice till smooth. Add the papaya and blend further. Squeeze some lemon juice. Serves 2

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Caramel Apple Green Smoothie Ingredients

• 1 cup almond milk • 1 frozen apple • 2 tbsp sunflower seeds

or almond butter • 2 cups spinach • 2 soft or soaked dates,

pitted • ½ tsp pure vanilla

extract • ⅛ tsp ground cinnamon • pinch salt • 2 ice cubes

Method Place in your blender in the order of the ingredients listed. Then blend for 30 seconds or until smooth. Serves 2

Chickoo Almond Shake Ingredients

• ½ glass frozen chickoo (sapota) slices

• ½ glass cold almond milk • soaked dates if required • optional dash of

cinnamon powder or vanilla extract

Method Blend all ingredients in a blender until smooth. Serve immediately. Serves 1

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Green Smoothie with Flaxseeds This classic green smoothie will give you 44% of your daily-recommended intake of calcium!

Ingredients • 1 cup unsweetened

almond milk • 2 cups organic spinach • 1 banana, frozen • 2 tbsp ground flax seed • 1 tbsp raw almond butter • 3 ice cubes

Method Place in your blender in the order of the ingredients listed. Then blend for 30 seconds or until smooth. Serves 1

Key Lime Pie Smoothie A variation of the plain smoothie, this has a creamy flavor from cashews. Ingredients

• 2 cups ice ������ • 1 cup filtered water ������ • ½ cup raw chopped

pitted dates ������ • ¼ cup raw cashews ������ • ¼ cup lemon flesh (1

whole small lemon) peeled and pips removed ������

• 1 medium banana (fresh or frozen) ������

• 5 tbsp freshly squeezed lemon juice ������

• 1 tsp vanilla extract ������ • ½ tsp freshly grated

lemon zest • pinch salt

Method Blend all the ingredients together in this order – Cashews and water, dates, lemon flesh, banana and the rest. Yummy, like a liquid dessert! Serves 4

  2  

Salad with Keffir Lime Dressing ............................. 29  Raw Cashew Cheese ........... 30  Boursin and Vegetable Sticks .......................................... 30  Azuki Bean or Sprout Burgers ........................................... 31  

HEALTHY SNACKS ..... . . . . . 33  

Peanut Curd ....................... 33  Peanut Curd Buttermilk ..... 33  Pumpkin Coconut Soup ........ 33  Foxtail Millets Salad .......... 34  Tossed Leafy Greens with Tahini ................................. 35  Kimchi Fermented Pickles ... 35  Lentil Bread ....................... 36  Mint & Coriander Chutney .. 36  Open Sandwiches with Lentil Bread, Chutney and Veggies37  

ITALIAN INDULGENCE .... 38  

Minestrone Soup ................ 38  Tomato Bruschetta ............ 38  Wheat Free Lasagna .......... 39  Baked Aubergine in Sundried Tomato and Pesto Sauce .... 39  Fresh Garden Green Salad with Rocket ....................... 40  Lemony Carrot Salad with Dill .......................................... 40  

THAI – NO GRAIN ..... . . . . . 41  

Tom Yum Soup ..................... 41  

Pad Thai Salad with Millet Noodles ............................... 41  Thai Layered Dip with Buckwheat Crackers .......... 43  Thai Lettuce Spring Rolls with Peanut Satay ............ 43  Cauliflower Rice ................ 44  Thai Green Curry ............... 44  

QUICK PACKED MEALS ... 46  Date Nut Seed Shake ........ 46  Chickpea Hummus .............. 46  Jowar, Oats, Ragi Crackers 47  Salad Nicoise ..................... 47  Green Goddess Garlic Dressing ......................................... 49  Beetroot with Zing ............ 49  Zucchini Pasta with Red Pesto ................................. 50  Millet Tabouleh Salad ........ 50  

LOW ON GRAINS ..... . . . . . . . 51  

Carrot & Ginger Soup ......... 51  Broccoli Salad ..................... 51  Eggless Egg Salad .............. 52  Cucumber Sesame Salad .... 52  Steamed Pumpkin and Spinach with Tahini Dressing .......... 53  Shepherd’s Pie with Raw Sour Cream Cheese .................... 53  

GLUTEN & SOY FREE MEAL ..... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55  

Millet Noodle Soup with Greens and Miso ................ 55  

  3  

Coleslaw Salad ................... 55  Bell Pepper, Corn & Avocado Salad with Mustard Dressing .......................................... 56  Baked Potato or Sweet Potato Wedges with Tomato Sauce / Chutney ................ 56  Home Made Tomato Sauce .. 57  Sprout and Carrot Lettuce Wraps ................................ 58  Beetroot Ravioli with Cashew Cheese ............................... 58  

MEXICAN ..... . . . . . . . . . . . . . . . . 59  3 Bean Chili ....................... 59  Chopped Salad with Chipotle Ranch Dressing ................... 60  Creamy Chipotle Ranch Dressing ............................. 60  Salsa Verde ........................ 61  Corn and Wheat Tortillas/ Soft Taco ............................ 61  Refried Beans ..................... 62  Guacamole ......................... 62  Pico de Gallo ...................... 63  Tomato Salsa ..................... 63  Sour Cream ........................ 63  Mexican Rice ...................... 64  Tacos ................................. 64  

CHATPATA SALADS BLOWOUT ..... . . . . . . . . . . . . . . . 65  

Sprout Chat ....................... 65  Grain Free “Paapdi” Chaat . 65  Indian Tossed Salad ........... 67  

Caribbean Sweet Potato Salad ................................. 67  Bhel Puri ........................... 68  

DESSERTS ..... . . . . . . . . . . . . . . . 69  

Date & Walnut Sweets ..... 69  Banana Ice-cream ............. 69  Date Squares (Raw) ........... 69  Carrot Halwa ..................... 70  Coconut Pineapple Smoothie Ice Cream ......................... 70  

SMOOTHIES & BEVERAGES ..... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71  

Almond Milk Thandai ........... 71  Basic Green Smoothie ........ 72  Zesty Green Smoothie ....... 73  Chocolate Smoothie ........... 73  Pumpkin Spice Smoothie .... 74  Papaya Smoothie with a Zing ......................................... 74  Caramel Apple Green Smoothie ........................... 75  Chickoo Almond Shake ....... 75  Green Smoothie with Flaxseeds ........................... 76  Key Lime Pie Smoothie ....... 76  

  4  

  5  

DINNER MENU Daal Soup Ingredients For the Daal

• 1 cup lentils of your choice – yellow daal (split moong) or orange daal (masoor daal) or tur daal

• 1 tsp curry powder • 2 tsp lemon juice • ¼ - ½ tsp turmeric

powder For tempering choose any 3-5 of the following

• 1 tsp cumin seeds • 1 tsp mustard seeds • ½ tsp asafetida • 1–3 cloves • 1 small stick cinnamon • curry leaves • red chilli powder/whole

red chilli • green chilies, chopped • grated ginger • tomatoes • onion • garnish – fresh coriander

Method Cook the lentils of your choice until they are well done and blend with a blender till its smooth in consistency.

Heat a pot and temper with your choice of the following – 1 tsp mustard seeds, 1tsp cumin seeds, 1–3 cloves, 1 small cinnamon sticks, curry leaves, a red chilli and asafetida.

Add your choice of chopped onions, tomatoes and garlic and ginger and cook a little. Add the liquid lentils, salt to taste and ½ tsp turmeric powder. Bring to boil. Add lemon juice and garnish with coriander and serve hot, alone or with whole rice. Serves 4–6 Cabbage Salad with Tomatoes Ingredients For the Salad

• 1 small cabbage thinly sliced

  6  

• 3 tomatoes cubed small • 1 onion sliced thin • ½ cup coriander chopped

fine • ¼ cup grated coconut

For the Dressing

• ½ tsp mustard seeds • pinch asafoetida • 1 green chilly finely

chopped • 8-10 curry leaves • salt to taste • juice of ½ lime or to

taste Method In a small heated saucepan, temper mustard seeds, chillies, curry leaves and asafoetida. Mix this with all the other ingredients of the salad. Serve. Tomato Onion Cucumber Salad Ingredients

• green onions • tomatoes • cucumbers • salt • black pepper • coriander leaves

Method Cut green onions long. Cut tomatoes round slices. Cut cucumbers long. Add salt and pepper. Decorate. Add lemon juice. Shahi “Paneer” Ingredients

• 1 tsp khus-khus (poppy seeds)

• 1 tsp watermelon seeds • 1 cup beaten soy curd • 1 onion grated • ½  tsp garam masala • ½  tsp red chilli powder

(optional) • salt to taste • 1 tsp cashew butter

mixed with water to a creamy consistency

• 250gm tofu • 5 coriander leaves for

decoration Method Soak khus-khus and watermelon seeds in water and grind it to a fine paste. Heat a pan and cook the grated onion until it is transparent. Add ground paste

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and cook for 2 minutes. Gradually add the curd. Cook for 5-7 minutes till it turns golden brown and leaves oil. Add all the masala, cream and again cook for 2-3 minutes. Add tofu and 1 cup water and let it cook till the tofu softens and the gravy thickens. Add coriander leaves before serving. Serves 4-6 Palak Mushroom Ingredients

• 2 cups of mushroom • 4 cups of palak • 1 small onion • 1 small tomato • 1 tsp crushed ginger • 1 tsp crushed garlic • green chillies to taste • 2 tsp chopped green

coriander • 1 tsp jeera seeds • salt to taste • a pinch of turmeric

powder • 1 tsp red chilli powder

• 2 tsp coriander powder • 1 tsp jeera powder • 1 tsp garam masala

powder • 1 tsp kasoori methi

powder • 1 tsp cashew butter

Method ��� ��� Wash mushrooms, rinse and drain. Add lemon juice to ensure white colour and steam. Cool and cut into quarters. ��� Wash and cut palak and steam. Cool and puree in blender or roughly chop as per taste. Peel and chop onions. ��� Heat a pan. Add jeera seeds and let them splutter/pop. Add crushed garlic and sauté till light brown. Add chopped onions, ginger and green chilli and sauté until onions turn light brown. Add powder masalas and sauté for 2 minutes. Add chopped tomatoes and sauté.

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Add little water and simmer till tomatoes are cooked. Add prepared spinach and quartered mushrooms, and sauté. Check seasoning. Cream in the cashew butter and mix well. Serve hot. Serves 2-3  Whole Wheat Roti Ingredients

• 1 cup of whole wheat flour

• 1 cup of warm water • salt

Method Take the fresh flour of the whole-wheat flour and mix with warm water, adding a bit of salt to make a firm dough. Make small balls and roll out into six inch round flat breads by hand or with a rolling pin using a generous amount of flour to prevent sticking or else pat out the roti on a piece of plastic.

This will make it easy to move to the tawa (cast iron or non-stick pan). Cook and turn over and then inflate like you would a roti (chapatti). Serves 2-3

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EVERYDAY OIL-FREE COOKING Cucumber Salad with Peanuts and Coconut Ingredients

• 4 unpeeled cucumbers chopped into tiny cubes

• ¼ cup grated coconut • ¼ cup roasted crushed

peanuts • juice of 1 lime • salt to taste • green chillies, finely

chopped • chopped fresh coriander

for garnishing Method Mix all the ingredients together. Adjust the salt, and lime juice to taste. Garnish with coriander and serve. Serves 8-10

Indian Carrot Salad Ingredients

• 5 carrots washed and grated

• ½  tsp mustard seeds • dash asafoetida • 8-10 curry leaves • ½  green chilly, split

longitudinally and seeds removed

• ½  tsp salt • juice of ½ a lime • finely chopped coriander

for garnishing • grated coconut (optional)

Method Heat the pan on a medium flame. When it is hot put in the mustard seeds. When they start to sputter lower the flame to the minimum and add the asafoetida and curry leaves and chilly. Turn off the flame within seconds. Add the carrots, salt, lime juice and coriander. Mix and serve. Serves 2-3

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Dal "Makhani" This North Indian daal is a healthy mix of many lentils in a dark brown gravy. Enjoy this thick stew with steamed whole plain or flavoured rice, rotis or parathas. Ingredients

• 1½ cups black grams • ½ cup kidney beans • 1 inch ginger • 2-3 green chilli • 1 tbsp cashew butter • 3 finely chopped

tomatoes • 2 finely chopped onions • 7-8 cloves garlic • 1 tsp cumin seeds • ½ tsp asafoetida • salt to taste

Method Thoroughly wash black grams, and kidney beans. Then soak it in water (2 glasses) for about 7-8 hours.

Pressure cook for about 10 minutes (3-4 whistles). Then reduce the heat to 'medium' and cook for about 15 minutes.

Make the ginger and garlic into a paste. Heat a pan and dry temper cumin seeds and asafetida in it. Add thinly sliced green chillies. Heat. Add ginger-garlic paste and finely chopped onions. Fry until golden brown adding water if the mixture dries. Add finely chopped tomatoes and salt. Cook until the mixture thickens into pulpy sauce (about 3 mins). Then add cooked grams and kidney beans to the mixture. Heat for 4-5 minutes. You can add a little water if you find it too thick. Mix in well the cashew butter and cook for 2 minutes. Dal Makhani is ready to serve. Decorate with chopped fresh coriander. Serves 4

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Mixed Vegetable Poriyal (Beans, carrots, potatoes and peas) Ingredients For the Vegetable

• ½ kg mixed vegetables finely chopped in cubes of 1 cm2

• 2 tbsp grated fresh coconut

For the Tempering

• 1 tsp mustard seeds • pinch hing • ginger chilly paste to

taste • 1 red chilli • 2-3 curry leaves • salt to taste • turmeric to taste

Method Steam the mixed vegetables (beans, carrots, potatoes and peas) so that they are just done (not over cooked) and the colours are vibrant. In a heated pan add mustard seeds. When they splutter turn

off the flame and add hing and then turmeric and dry roast. When the smell permeates add curry leaves and finally mix in the steamed vegetables, ginger chilly paste and fresh coconut. Serve hot. Serves 6-8 Variation Use only 1 vegetable or mixed veggies of your choice. They can also be grated instead of chopped. Onion Bhajia Ingredients

• 4 medium onions sliced long and medium fine

• 4 heaped tbsp besan (chickpea) flour

• ¼ tsp salt • ¼ tsp chilly powder • ¼ tsp dhania powder • ¼ tsp haldi powder • ginger chilly paste to

taste • ajwain to taste or whole

coriander seeds

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Method Mix all the ingredients together and let stand for about 2 minutes. The onions will release water, which will help bind the ingredients. Place these on a baking tray in little blobs of about 1 tsp. (Depending on the type of tray, it may have to be greased slightly) and bake it in a preheated oven at 190°C till it begins to turn brown. Serves 4 Serve with Coconut Coriander Chutney or Green Chutney or Date Tamarind Chutney

Coconut Coriander Chutney This super chutney is both filling and nutritious. It can be eaten as just a spread on bread or used as a sandwich spread with sliced cucumbers, tomatoes, boiled potatoes (and onions, capsicums, beetroot) as a filler. Ingredients

• 1 bunch of coriander - washed and cut

• juice of ½ lemon • ¼ tsp salt • ½ cup ground coconut • (optional - add ¼ tsp

cumin seeds / a few mint leaves / ½ green chilly)

Method Put everything in the grinder and grind till smooth. Serve and enjoy. Variations Instead of coriander leaves try curry leaves. Similar spreads can be done with other greens i.e. basil pesto (basil, cashews/peanuts/ pine nuts and garlic), parsley pesto, mint and coriander mixed etc.

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Green Chutney A green mint and coriander flavored chutney, which is great for sandwich spreads. Mint adds freshness to this chutney. The addition of lemon juice enhances the flavors of mint and coriander and prevents discoloration of the greens. The chutney can be stored refrigerated for 3 - 4 days. Ingredients

• 2 cups chopped mint leaves

• 1 cup chopped coriander • 1 large onion, sliced • juice of 1-2 lemons • 4-6 green chillies • salt to taste

Method ��� ���Combine all the ingredients and grind to a smooth paste in a blender using very little water. Refrigerate and use as required.

Date & Tamarind Chutney This sweet and sour chutney blend spruces up almost all chaat recipes. This chutney can be stored refrigerated for up to 15 days and deep-frozen for more than 6 months. Ingredients

• 2 cups dates (khajur), deseeded

• ⅛ - ½ cup tamarind (imli) paste

• 1 cup water • 1 tsp chilli powder • ¼ tsp of roasted cumin

seeds • a pinch asafoetida (hing) • sea salt to taste

Method ��� ���Wash the dates place them in a saucepan. Add 1-cup water and cook for about 10 minutes at a low flame. Cool and put in a blender to make a paste. Add chilli powder, asafoetida, tamarind paste, roasted cumin, sea salt & blend it well.

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This can be stored in the freezer and used as needed. When it is used, water should be added to make it into the right consistency. Whole Wheat Roti See “Dinner Menu” Whole Rice Ingredients

• 1 cup whole rice • 2½ cups water

Method Wash the rice and soak in 2 cups water for 1 to 2 hours. The soaking is not necessary but helps to reduce the time of cooking and the rice will be nice and fluffy. Now cook the rice in a close thick bottom pot till the water evaporates. Serve hot Tip. If you turn off the heat before the rice is cooked, so

that you can cook it in more water later, the rice will remain hard. Make sure the rice is cooked according to your preference before turning down the heat. You may then add a bit of water at the time of reheating. Serves 3 1-cup servings.

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DAIRY ALTERNATIVES Peanut Milk Peanut milk works well to make peanut curds, which is good for chaas and curd rice and even raitas, but not so great alone. The tempering in the above dishes helps to hide the peanut taste, and it is the best milk to make curds for South Indian style buttermilk and curd-rice.

Ingredients • ½ cup unroasted peanuts • 1 cup water

Method Wash and soak the peanuts for 2 hours in water. This should yield about ¾ - 1 cup soaked peanuts. Pour out the water and rinse. Put peanuts in a blender and blend till you get a smooth paste adding a little water only if necessary. The less water you add, the smoother the paste

will be (this can be done in the same way urad is done for dosai paste). Then add 3 cups water to the paste and bring to boil, allowing it to boil up 2 - 3 times. This will yield a fluid a little thicker than cow's milk. If you like a smoother milk and curd, sieve the mixture. (It is also possible to make the curds without boiling the milk at all. Just take the raw milk, and heat to body temperature. It's a matter of taste and habit.) Yield - 3½ cups of milk. Rice Milk Ingredients

• 4 cups water • ½  cup uncooked brown

rice or 1 cup cooked brown rice

• 1 vanilla bean or ½ tsp vanilla extract

Method Cook rice, vanilla bean or extract and water until very soft.

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Let it cool, remove vanilla bean (if using) and put the mixture into a blender or food processor. Blend until very smooth. Let it stand for at least 30 minutes and then pour the liquid on top into another container, being careful not to let the sediments in or strain it. Refrigerate. It can be kept for at least 48 hours. Serve cold. Peanut Curd Ingredients

• ½ lt. peanut milk • ½ tsp lime juice/2 tsp

rejeuvalec or dairy curd / probiotic / vegan curds as a first starter

Method Stir the "milk" and boil slowly on a low heat. Cool to room temperature. Set the curds using the chosen starter on the first occasion and thereafter the best starter is a spoonful of this curd. The starter can

also be stored in the freezer for longer periods. Here is a tutorial http://blog.veganosaurus.com/2013/04/peanutgroundnut-mylk-curdsyogurt-howdo.html Makes ½ l itre curd. Variation Peanut and Rice milk curds Regular and Thick Cashew Cream Cashew cream is a great substitute for cream and mawa, which is frequently used in North Indian cooking and Indian sweets. Ingredients

• 2 cups whole raw cashews (not pieces, which are often dry), rinsed very well under cold water

Method Put the cashews in a bowl and add cold water to cover them.

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Cover the bowl and the refrigerate overnight. Drain the water and rinse the cashews under the cold water. Place in a blender with just a little bit of water to get a smooth cream. If doing small quantities, the grinder attachment for chutneys may work better. Add water after the mixture is smooth. Makes about 2¼ cups thick cream or 3½ cups regular cream. Peanut and Other Nut Butters Ingredients

• 100gm peanuts Method Roast peanuts (if raw) on a slow flame till the skins crack. Do not let the seeds burn. Place them in the grinder up to a height of 1”. Grind until it turns to butter. If it is not

evenly crushed, stir and grind again. Variations You can use different nuts and seeds to make your own butters using the same method. Tip. Sunflower seeds, cashews, almonds, macadamia nuts etc. do not need roasting, e.g. cashew butter is good un-roasted. You can also mix different seed butters. Pumpkin Fenugreek Soup Ingredients

• 3 cups steamed pumpkin puree

• 2 tsp fenugreek seeds (methi seeds)

• 1 red chilli • salt • optional - 1 onion

chopped • optional - ½ cup soy

milk/coconut milk Method Soak the fenugreek seeds in some water for about an hour.

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In a saucepan, add the chopped onions and red chilli and sauté with one teaspoon of water. Keep adding water and stirring in intervals will the onions are translucent. Add the fenugreek seeds and pumpkin puree and bring to a boil. Add salt and the soy or coconut milk if you like and serve hot. Serves 4 Tziziki This is a garlicky Greek Salad which is cool and refreshing. Ingredients

• 4 medium cucumbers grated

• 1–1.5 cups vegan yogurt • 1 tsp minced garlic • ½ tsp salt or to taste • pepper to taste

Method Mix the ingredients. Serve cold. Serves 4–6

Palak Tofu Ingredients For the Tofu Paneer

• 1 16-ounce block, firm tofu

• ½ cup raw cashews • 1 tablespoon grated

fresh ginger or ginger paste

• 1 tablespoon lemon or lime juice

• 1 teaspoon garam masala • salt, to taste

For the Spinach

• 1 teaspoon ground cumin • 1 teaspoon ground

coriander • ½ teaspoon chili powder

or crushed red pepper • ½ teaspoon turmeric

(optional) • 1 tablespoon grated

fresh ginger • 2 tomatoes, chopped • salt, to taste • ½ cup chopped onion • 2 bunches fresh spinach,

chopped roughly and boiled in about ½ cup water until tender, or 1 16-ounce bag frozen

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spinach (approximately 4 cups steamed)

• ⅓ cup plain soy yogurt or other plant-based yogurt

Method To prepare the tofu, place it in a flat colander (or plate) with a weight on top for at least half an hour, or preferably overnight, keeping it in the refrigerator. You can also use a tofu press. The idea is to drain out all the water to make it suitable to marinate. Cut tofu into cubes or roughly one-inch squares. While tofu is being pressed, you can prepare the cashew paste. Put the cashews in 1-cup water for about half an hour. Then drain cashews and place in a food processor, adding water until you get a paste consistency. In a bowl, mix together cashew paste, ginger, lemon or limejuice, garam masala, and salt, adding water to the paste if it’s too thick. Aim for the marinade to be of the thickness of cream.

Put the tofu cubes in the freshly-prepared paste in a baking pan and let it stand about 30 minutes to an hour, turning it a couple of times to make sure all the surfaces absorb the marinade. Bake the tofu for about 20 minutes at 300°F (150°C). While tofu is cooking, heat a large sauté pan and dry roast cumin, coriander, chili powder or crushed red pepper, and turmeric over low heat, otherwise the spices will burn. Add ginger and tomatoes with any liquid from the tomatoes. Cook mixture over medium heat until the juice from the tomatoes is almost evaporated and the tomatoes are cooked. Separately, in a large sauté pan add a little salt to the chopped onion and “fry” it in its own juice. Add steamed spinach. Add tomato and spice mixture and let the mixture simmer for a few minutes to absorb the water. Then add yogurt, mixing thoroughly. Add tofu cubes and cook until warmed thoroughly.

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Beetroot, Spring Onion Salad with Sunflower Seeds and Lettuce Ingredients For the salad

• 2 cups beetroots boiled and chopped in 1 cm cubes

• ⅓ cup spring onions chopped fine

• ½ cup sunflower seeds • lettuce or salad greens

for the bed Method Put the beetroot, spring onions and sunflower seeds in a bowl and add the dressing to it. Mix well and place on a bed of lettuce or salad greens Serves 2-4

Creamy Spinach and Veggie Casserole Ingredients

• ½ cup raw cashews, soaked

• 2 bunches spinach, washed and sliced into one inch strips

• 1–2 cups of steamed veggies

• Lemon juice to taste • salt and pepper to taste • water • 1 tbs cornflour (optional) • 200gm button mushrooms,

sliced (optional) Method For the Cashew Cream Add 2-3 tbs of water to the cashews to blend them into a smooth paste. While blending you may add 1 to 1½ tbs of cornflour to thicken the cream. To the smooth cashew cream add salt to taste and crushed pepper.

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For the Casserole Steam the spinach and assorted veggies with a bit of salt and button mushrooms if they are being used. Place spinach, steamed veggies and mushrooms into a casserole and add the cashew cream. Cook for a few minutes till the cream has thickened and coated the spinach-corn mixture. Add the lemon juice just before serving. You can add some herbs too. Serves 4–6

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NORTH INDIAN PLATE Tomato, Coriander, Garlic Soup Ingredients

• 500gm tomatoes • a bunch of fresh

coriander leaves (dhania) • 3 garlic pods • salt and pepper to taste

Method Steam the tomatoes till the skin breaks. This takes 10 mins. Cool and peel the tomatoes, as the skin is sometimes irritating in the mouth. If you don't mind then leave the skin on. You can also de-seed the tomatoes. Chop and blend till the right consistency for you - smooth or chunky. Add a ½ glass water in a pan and boil with the heavy stalks of coriander at the bottom of

the bunch. Crush and add the garlic. Boil till this thickens and releases a fragrance. Serves 6 Carrot, Peanut & Raisin Salad Ingredients

• 500gm juicy carrots, unpeeled and julienned into thin slivers.

• ½ cup raisins • ½ cup roasted and

coarsely chopped peanuts

• 2 tbsp chopped coriander • 2 tbsp roasted sesame

seeds Dressing

• ½ cup lime juice • 2 cloves garlic crushed • 1 tsp date paste • 1 tsp whole cumin seeds,

roasted and coarsely crushed

• salt and pepper to taste Method Soak the raisins in water till plump.

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If in a hurry, soak for a few minutes in warm water. Mix all the ingredients of the dressing. Good to have this salad chilled. One variation is to julienne the carrots (cut into matchsticks like in Chinese cooking) and steam and chill them before mixing with the rest of the ingredients. Serves 6 Chickpea Masala Chaat Ingredients

• 100gm cooked chickpeas • 2 med onions finely

chopped • 4 tomatoes chopped • 3-4 cucumbers finely

chopped • 2 steamed / boiled

potatoes chopped • 4 tbsp fresh chopped

coriander • ½ cup sprouts (optional)

Dressing • juice of 2-3 lemons • 1 tbsp tamarind paste

(optional) • 1 tbsp date paste • black salt • ½ tsp cumin powder

Method Whisk the dressing ingredients together. Toss with the salad and garnish with coriander. Serves 6-8 Dahi Vada Ingredients  

• 1 cup chauli or rongi (black eyed beans) soaked overnight

• ginger chilli paste • salt to taste • optional – grated lauki

Method Grind the soaked chauli in an idli stone grinder to make a smooth paste. Add ginger chilli paste, salt and lauki, shape and place in a steamer leaving space for them

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to swell. They are ready when you put in a fork and it comes out clean. Pour peanut or soya yoghurt on top and serve with date tamarind chutney, garnished with fresh coriander, chilly powder, jeera powder and salt. Mixed Vegetable Korma Ingredients

• ½ cup raw cashews nuts, soaked in about 1 cup of water for about half an hour, 3 cups chopped mixed vegetables (for example: carrots, potatoes, cauliflower, green beans)1 medium onion, chopped coarsely

• 2 garlic cloves • 1 inch piece peeled

ginger • 1 or more green chilies,

seeded (optional) • 1 teaspoon turmeric • 1 tablespoon garam

masala • 2 cardamom pods

• 2 medium tomatoes, chopped

• ½ cup plain soy yogurt • salt, to taste (optional) • 1 tbsp raisins • 3 tablespoons finely

chopped fresh cilantro, to garnish

Method Take cashews soaked in water, drain, and set soaking water aside. Place cashews in a blender and grind them into a fairly smooth paste. Add a little water if needed to make cashews into a paste. Steam mixed vegetables until tender. Place onion, garlic, ginger, chilies and poppy seeds (if using) in a food processor. Process into a coarse paste or mince them. Add paste to non-stick, heavy steel or cast iron pan and sauté until the mixture becomes fragrant or until it just begins to brown a bit. Add the turmeric, garam masala and cardamom and stir.

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Then add tomatoes and cook, stirring, until tomatoes break down, approximately 3 minutes. Add soy yogurt and stir, letting the paste cook for another 2-3 minutes. Add salt, if using. Add cooked vegetables, raisins, and cashew paste, mixing well. When the gravy comes to a boil, turn down the heat and simmer on a low flame for another 5 minutes for the flavors to incorporate. Garnish with cilantro. Serves 6

Stuffed Steamed Karela Ingredients

• ½ kg karela • 1 cup grated coconut • ¼ cup chickpea flour

(besan) • 2 tsp cumin (jeera)

powder • ½ tsp red chilli powder • 1 tsp jaggery • 1 cup chopped coriander • ½ tsp turmeric • ½ tsp salt • pinch of asafetida

(heeng) • pinch of mango powder

(amchur) Method Mix all the ingredients except the karela to make the stuffing (the more you stuff the better). Place the stuffed karela in a steamer and steam till cooked. Serve hot. Serves 5-6

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Beetroot Raita Ingredients

• 4 cups peanut curd • 1 cup grated beetroot • ½ tsp roasted cumin

powder • chopped coriander leaves • black salt to taste • optional – 1 tbsp of lime

juice Method Whip the peanut curd in a blender to make it smooth and pouring consistency. Mix in all the remaining ingredient to make a pretty pink raita. Garnish with extra coriander on top. Add lime juice if you require a sour taste in the curd as peanut curd is not naturally sour.

Punjabi Rajma Ingredients

• 1 cup rajma • 8 cup water (or more

according to gravy consistency required)

• salt to taste • 4 medium tomatoes or

200gm • ½ inch ginger • 1 tsp jeera powder • ½ tsp garam masala • ½ tsp red chilli powder • 1 tsp coriander powder • pinch of hing • ½ tsp turmeric

Method Soak 1-cup rajma for 1-2 hours. Add salt and 8 cups water and pressure cook on medium gas till the first whistle, then on slow fire for a further 25 mins. Puree the tomatoes and ginger into a paste. Dry roast by adding jeera first and then turmeric, coriander and red chilli powder for 1 min (take care to not burn).

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Add the tomato ginger paste and a little salt and cook for 10 mins. Puree 1 ladle of boiled rajma into a paste to thicken the gravy. Now to the cooked tomato paste add the pureed as well as well as boiled rajma. Cook with open mouth on slow fire for 20 mins. Switch off the gas and garnish with fresh coriander and garam masala.

Brown Fragrant Rice Ingredients

• 1 cup dry brown basmati rice

• 2 cardamom pods • salt to taste • 1 whole clove (optional) • 1 cinnamon stick

(optional) Method Place rice in 2 cups water for 1 to 2 hours. The soaking is not necessary but helps to reduce the time of cooking and the rice will be nice and fluffy. In a medium saucepan, roast cardamom pods (and clove and cinnamon, if using) over low heat until you get an aroma. Add soaked rice with soaking water and a bit of salt to the pan. Cook over low heat until rice is tender. You may wish to cover the pot but then you have to keep an eye on it. You may need to add a bit of hot water if the rice is not well cooked when all the water is gone. Alternately you can cook this in a rice cooker.

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CHEESE & MEAT ALTERNATIVES Mushroom Soup Ingredients

• ¾ pound fresh mushrooms, sliced

• ½ small onion, diced • 2 cloves garlic, minced • 1 cup soy milk/coconut

milk • 3 cups vegetable

broth/water • 2 tbsp flour • salt and pepper to taste

Method In a large soup or stockpot, sauté the mushrooms, onion and garlic for 3-5 minutes till the onions are soft. Reduce heat to medium low and add the vegetable broth. Cover and allow it to simmer for at least 45 minutes. Add the flour, and soymilk or coconut milk, stirring well to combine. Allow to simmer another 20-30 minutes or until

soup has thickened. Season generously with salt and pepper before serving. Serves 4 Better Than Tuna Salad Ingredients

• 1 cup boiled garbanzo beans (chickpeas) or 1 cup tinned chickpeas

• ¼ medium sized onion chopped

• 2 tbsp finely chopped capsicum – red or green

• 2 tbsp finely chopped celery

• 5–6 tbsp vegan mayonnaise

• lemon juice to taste • salt and pepper to taste • parsley for garnish

Method Press the garbanzo beans with fingers and add the other ingredients. Mix well. Garnish with parsely and serve. Serves 6-8

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Mayonnaise Ingredients

• ½ cup soaked cashews • 2 tbsp onion chopped • juice of ½ lime • mustard to taste • 1 small clove garlic • salt to taste • pepper to taste • water (about ¼ cup)

Method Blend the dressing ingredients except the water. Add water a little at a time to make a smooth paste like a mayonnaise. Serves 6 Salad with Keffir Lime Dressing Ingredients For the Salad

• 2 carrots • ¼ broccoli • ½ zucchini • 2-3 cucumbers • 8-10 beans

• keffir lime (only to add flavour, thin long slices of half lime)

• boiled chick peas - small bowl

• yellow and red bell peppers - ½ each

• capsicum - ½ For the Dressing

• 5–10 cashews soaked for 4 hours and drained

• boiled chick peas – 2-3 spoonful

• mustard sauce – 1 spoon, • lemon juice 1-2 lemons • black pepper as per

taste • green chilli - 1 • 1 date

Method Dice all the vegetables in chunky cubes. Lightly steam broccoli, carrots and beans. For Dressing In a blender, add soaked cashews, chickpeas, one green chilli, 1 date and make it into a fine paste by adding lemon juice and some amount of water. Add salt to taste.

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Mix the mustard sauce and crush some black pepper with pepper mill. Mix all the ingredients together. Raw Cashew Cheese This cheese is easy to make and makes a wonderful spread. Ingredients

• 1 cup soaked raw cashews

• ⅓ tsp salt Method Pour out the water from the cashews and place them in a blender. Make this into a smooth paste adding a little water. Now leave this to ferment in a glass or plastic container for 18–72 hours depending on the room temperature until it begins to smell sour. Add salt. Mix well and serve.

Refrigerate to store. This can keep for 10 days or more. Ideal for making cheesy sauces, dips and spreads, or even just directly on bread. It can even be used on baked dishes and will brown slightly when baked. Serves 4–6 Boursin and Vegetable Sticks Ingredients

• 200gm tofu • 200gm or 1 cup raw

cashews soaked for at least 2 hours (4–6 hours or overnight is also good)

• 2 tsp salt • 1 tsp garlic ground or

minced fine • 1 cup fresh herbs (basil,

tarragon, parsley, dill, mint, spring onion greens or chives)

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• freshly ground pepper • water as needed • 1 tsp fresh lime juice

Method Pour out the water from the cashews. Place the cashews in a grinder. Blend till you get a reasonably smooth paste adding up to ⅓ cup water if needed. Add the tofu and garlic and salt in the blender to make a thick but creamy spread. Remove from the blender into a bowl. Add finely minced fresh herbs and fresh pepper limejuice and stir together. Yeast flakes can be added for a cheesier taste if available but are not necessary. Serves 10

Azuki Bean or Sprout Burgers These are amazing versatile and healthy and can be made in a jiffy. Ingredients

• 2 cups Azuki or other sprouts (you can use masoor sprouts. The sprouts are best with small roots)

• 2 carrots • ½ small beetroot • 2-3 small cloves garlic • 1 tsp ginger chilly paste

or to taste • ½ tsp salt

Method Put all the ingredients into a food processor and make a coarse mixture. Shape into patties of 2 inches by ½ inch and put in a steamer to cook. Once the patties are done, you will know this because they Bind well and come off the

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steamer easily. Serve with chutneys, or as a burger inside a bun with veggies and condiments. Variations You can replace the masoor sprouts for moong sprouts, azuki bean sprouts or other sprouts of your choice. The roots should be small. Replace the veggies with sweet potatoes, potatoes, pumpkin or any grated fibrous vegetable Replace garlic with onion Replace the ginger chilly paste with herbs of your choice You can make burgers with different flavours to suit every palate and menu.

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HEALTHY SNACKS Peanut Curd See page 16. Peanut Curd Buttermilk Ingredients

• ½ cup peanut yoghurt • 1 glass water – 16 oz • 3–4 curry leaves • ¼ tbsp mustard seeds • a pinch asafetida • sea salt to taste

Method Mix yoghurt, water and stir and blend well. Temper curry leaves, mustard seeds and asafetida in thick pan without oil and add to butter milk. Season with sea salt.

Variations Buttermilk can be made with other plant-based curds such as peanut curds as well. The flavourings can vary according to your taste. For example

• roasted jeera powder • ginger chilly paste • mint and coriander • roasted whole jeera and

asafetida Serves 2 Pumpkin Coconut Soup Ingredients

• 300gm fresh pumpkin • 2 sticks lemongrass

(smash to release the flavour)

• 4 kefir lime leaves • 1 thai red chilly (remove

the seeds if you don't want it too spicy)

• 1 onion chopped finely • 1 inch thai ginger

(galangal) • 2 pods garlic • ½ tsp coriander/dhania

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powder • ½ tsp cumin/jeera

powder • 1 cup coconut milk • salt to taste • ½ cup fresh basil leaves

to garnish Method: Roast the pumpkin in the oven or steam it over boiling water and then puree it in a mixer with water, to make a smooth paste. In a pan, put the onion, garlic and ginger in a little water and cook it on a low heat to soften. Add the 3 or 4 lime leaves, the lemon grass and half a spoon each of the jeera and dhania powder. Now add the pumpkin puree and coconut milk. Add salt to taste. Puree all the contents into a soup (removing lemon grass). Garnish with some chopped up fresh basil.

Foxtail Millets Salad Ingredients

• 1 cup mixed millets • 1 cup diced red/yellow

pepper • ¼ cup sliced spring

onions lengthwise • ¼ cup grated beet • 2 tbsp chopped parsley/

coriander/coriander • 1-2 tbsp pumpkin seeds • 1-2 tbsp sliced olives or

jalapeno peppers • 2 tbsp wine vinaigrette

or apple cider vinegar • 1 tbsp raisins or ½ cup

pomegranate seeds • herb or regular salt and

pepper to taste Method Soak mixed millets in double the amount of water for 20 mins. In a wok, cook mixed millets with all the soaking water covered on a medium flame for 10-12 mins till no water is left. When done, add the raw chopped vegetables and raisins and mix. Garnish with chopped parsley and pumpkin seeds.

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Tossed Leafy Greens with Tahini Ingredients:

• 1 large bowl 3 kinds of fresh leafy green salads e.g. ice-berg, romaine, rucola

• 1 cup baby tomatoes • 1 cup cucumber sliced

and halved • 2 tbsp tahini paste • 2 cloves garlic • ¼ tsp roasted cumin

powder • ¼ cup water • salt to taste

Method Wash and dry the greens Blend the ingredients from tahini to salt to form a dressing Toss the salad with the dressing

Kimchi Fermented Pickles Ingredients:

• 2 bowls chopped radishes into sticks or 1 head of cabbage with leaves separated

• 2 tbsp salt • 10 cloves of garlic • 1 onion roughly chopped • 1 tsp jaggery • 1 tsp kashmiri chilli

powder Method Salt the radish or cabbage and keep aside for 2 hours Throw out the water and wash thoroughly Make a paste of remaining ingredients Slather this paste onto cabbage leaves or radish and store in jar, covered loosely for 2 days till bubbles are forming Transfer to fridge and enjoy as a pickled salad.

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Lentil Bread Ingredients

• 1 cup black gram (urad) split or tukda

• 1 cup green gram (mung) split or tukda

Method Wash both the daals. Soak it for 4-5 hours. Discard the water and again wash the daals. Grind both daals separately. Mix the batter and add salt. Keep the batter in a warm place for 8 hours for fermentation. Steam the batter for 5-10 minutes. After the steamed bread cools down, slice it. Spread green chutney or peanut butter on it garnish it with cucumber, tomato, etc. I once made a mistake and used ‘whole’ daals instead of split. It took nearly 25 minutes to steam it and the result was a bit dense but still tasty and much more fibre! Serves 8-10

Mint & Coriander Chutney This super chutney is full of green goodness. It can be eaten as just a spread on bread or used as a sandwich spread with sliced cucumbers, tomatoes, boiled potatoes (and onions, capsicums, beetroot) as a filler. Ingredients

• 1 large bunch of coriander - washed and cut

• 1 onion peeled and quartered

• ½ raw mango • ¼ tsp. salt • 1 small bunch of mint. • ¼ of coriander • optional - ½ green chilli

Method Put everything in the grinder and grind till smooth. Apply and enjoy.

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Open Sandwiches with Lentil Bread, Chutney and Veggies 3 KINDS A) Ingredients

• vegan cheese 4 tbsp • ginger one small piece • pinch of salt • pinch of black pepper

powder • 10 mint leaves • 4 slices of whole wheat

bread Method Mix all ingredients into a spread. Spread the vegan cheese spread on two bread slices and cut it into 9 pieces. Cover with tomato slices. Makes 1 sandwich. B) Ingredients

• peanut butter • green chutney 2 tbsp • cucumber slices

Method Apply one layer of butter and one layer of chutney on each slice of bread. Cover. Cut into nine pieces. Cover with cucumber slices. Makes 1 sandwich. C) Ingredients

• cashew mayonnaise • cabbage shredded 1 cup • ginger, shredded long,

one piece • salt to taste • coriander chopped 1 tbsp

Method Mix all the ingredients. Cover both the slices of bread with this mixture. Cut into 9 pieces. Makes 1 sandwich. Cover with small slice of cabbage for decoration.

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ITALIAN INDULGENCE Minestrone Soup Ingredients

• 4 quartered tomatoes • 1 stick chopped celery • quarter cabbage • 1 chopped onion • 6 cloves garlic • 1 diced carrot • half diced zucchini • enough water/vegetable

stock to cover vegetables

• pinch of oregano, salt, tabasco

Method Boil all vegetables together until tender. Add oregano, salt and tabasco. Garnish with parsley sprigs. Serves 4

Tomato Bruschetta Ingredients

• 8 slices whole grain bread

For Topping

• 4 chopped tomatoes • 2 cloves garlic • 10 fresh basil leaves • 2 tbsp balsamic vinegar • salt to taste

For Garnish

• 4 black olives • whole basil leaves

Pesto Sauce Combine handful pine nuts, cashews and basil leaves and blend till smooth. Add a pinch of salt. Mix all veg ingredients and serve on toasted bread slices buttered with pesto. Garnish with black olive rings and whole basil leaves Serves 4

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Wheat Free Lasagna Ingredients

• 2 carrots thinly sliced length ways (steamed)

• 2 zucchini thinly sliced length ways

• 2 potatoes boiled and sliced thinly length ways

• nutritional yeast Tomato Sauce

• 4 tomatoes chopped • 2 onions chopped • 10 olives sliced • 6 cloves garlic chopped • oregano and salt to

taste Dry fry the onion and garlic until the flavours come out. Cook all ingredients in pan and add enough water to make the sauce. Cashew Cream

• 250 gms cashew nuts • 4 cloves garlic • 1 tsp Mixed herbs • pinch of crushed black

pepper

Method Blend all ingredients to creamy consistency. Layer the sliced vegetables, tomato sauce and cashew cream in a baking dish and bake in a moderate to hot oven for an hour. Top with nutritional yeast Serves 6 Baked Aubergine in Sundried Tomato and Pesto Sauce Ingredients

• 2 round aubergine • 100 gms sun dried

tomatoes • 2 cloves garlic • 4 tbsp pesto sauce • toasted almond flakes • salt to taste • 2 lemon juice • 1 tbsp crushed chili • 1 tsp currants • few parsley sprigs • sauce

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Method Blend Sun dried tomato and currants with water salt and garlic to make a paste. Add lemon juice and crushed chili. Add enough water to make it pouring consistency. Slice the aubergine into rounds and grill them with a little pesto sauce to keep it moist. Once cooked, pour sauce over it and garnish with toasted almonds flakes and parsley. Serves 4 Fresh Garden Green Salad with Rocket Ingredients for the Salad

• steamed carrots, beans, broccoli

• lettuce – romaine and any other varieties

• rocket tomatoes • cucumber • black olives • baby spinach • chopped gherkins • cherry tomatoes • avocado

Ingredients for Dressing • lemon juice • mustard • salt and pepper

Above are some suggestions for this very attractive Garden Salad. Use whatever is available and pour the dressing over it just before serving. Dressing can also be made to taste. Lemony Carrot Salad with Dill Ingredients

• 4 grated carrot • 2 tbsp chopped spring

onion • 3 tbsp dill leaves • 2 lemons juice • 2 cloves chopped garlic • salt to taste • ¼ tsp pepper powder

Method Combine the lemon juice, garlic, salt and pepper in a medium bowl. Add carrots, dill and spring onions toss well and serve.

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THAI – NO GRAIN Tom Yum Soup Ingredients

• 1 tsp roughly chopped galangal

• 3 leaves of kaffir lime • 1 stick of lemongrass • 8 button mushrooms

quartered • 1 tomato cut lengthways

into 8 slices • ½ cup lime juice • ½ tsp dried red chilli

flakes • 1 red chilli sliced into

thin rounds • 1 spring onion cut into 1

inch length • 1 tbsp chopped coriander • dash of soya sauce

Method Roughly crush the lemongrass and kaffir lime leaves to allow the juices to come out. Boil in water the galangal, kaffir lime leaves, lemongrass and mushrooms.

Add the tomatoes and spring onions. Cook for 1 minute and switch off the heat. Add the limejuice, chilli flakes, green chillies, salt, soya sauce. Garnish with a green chilli or chopped coriander before serving. Serves 4 Pad Thai Salad with Millet Noodles From Vegan Richa, customised for oil and sugar free. Ingredients

• ½ cup soy sauce • 2 tablespoons fresh lime

juice • 2 tablespoons tamarind

liquid • 2 dates paste • 8 ounces gluten-free

noodles • 1 pound soft or firm tofu,

drained, patted dry, and crumbled

• 1 tablespoon nutritional yeast

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• ½ teaspoon ground turmeric

• Salt to taste • 4 ounces shiitake

mushrooms, rinsed, patted dry, and cut into ½ inch slices

• 1 medium carrot, shredded

• 4 garlic cloves, minced • 2 teaspoons Thai red

chili paste • ½ medium red bell

pepper, cut into ½ inch slices

• 3 cups tightly packed fresh spinach

• 2 cups fresh bean sprouts

• ½ cup chopped roasted peanuts

• coriander leaves and lime wedges, to garnish

Method In a small bowl, combine the soy, limejuice, tamarind, and date paste. Mix well and set aside. Cook the noodles in a large pot of boiling water until just al dente, about 3-5 minutes. Drain the noodles, and set aside.

Heat a pan and stir in the tofu, nutritional yeast, and turmeric. Cook, stirring, until the tofu is dry, 7-10 minutes. Transfer the tofu to a bowl, season to taste with salt, and set aside. Heat a pan, and add the mushrooms and carrots and cook, stirring, until the mushrooms begin to brown, about 5 minutes. Stir in the garlic, chili paste, and bell pepper, and cook until the garlic is fragrant, about 30 seconds. Add the noodles, spinach, bean sprouts, peanuts, reserved sauce, and reserved tofu. Cook, stirring, until the noodles are tender but not overcooked, the sauce has been absorbed, and everything is heated through. Serve hot garnished with coriander and lime wedges.

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Thai Layered Dip with Buckwheat Crackers From Vegan Richa, customised for oil and sugar free. Ingredients

• 1 cup shredded carrots • 1 cup peanut butter or

almond butter sauce – Recipe below

• salsa - 1 ripe tomato chopped, ½ cup finely chopped red onion, salt, pepper, red chilli and lime juice and mix

• 1 cup chopped coriander + mint

• 1 cup mung bean sprouts tossed with salt and pepper

• 1 tbsp sesame seeds • a dash of lemon juice

Peanut/Nut Butter Sauce

• ½ cup creamy peanut butter or almond butter

• 2 inch piece of fresh ginger, coarsely chopped

• 2 cloves of garlic • 1 tbsp soya sauce • 1 to 2 tbsp lemon juice

• 1-2 dates • ¼ tsp chilli powder • 3 tbsp or more water

Method Make the nut butter sauce: Blend everything until smooth and creamy. Taste and adjust spice, tang and sweet. Add more water to blend to a dip consistency. Layer the carrots, nut butter sauce, salsa, loads of coriander and mint, sprouts, peanuts, lemon juice and a dash of salt and pepper. Warm in the oven for 5 to 10 minutes if needed (optional). Serve with chips or carrots, celery, cucumber, other vegetables. Thai Lettuce Spring Rolls with Peanut Satay Ingredients

• ice-berg or romaine lettuce leaves washed

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and separated • 1 cup grated beetroot • 1 cup grated carrots • 2 tbsp peanut butter • ½ tsp ginger • 1 tbsp tamarind paste • 1 date pitted • ¼ tsp red chilli • ¼ cup water • salt to taste

Method Blend peanut butter with salt to make the sauce. Place a lettuce leaf at bottom and fill in grated vegetables. Drizzle some sauce. Roll and hold with a toothpick. Cauliflower Rice Ingredients

• 5 cups cauliflower florets

• 1 cup raw cashews • 1 tsp sea salt • 5 cups boiling water

Method In a large bowl cover the cauliflower florets with the boiling water. Let sit for 3 minutes, then drain and set aside. In a food processor combine the cashews and sea salt. Pulse to achieve a fine meal. Add the cauliflower and pulse to create a “rice-like” texture. Do not over process. Thai Green Curry Ingredients for the Paste

• 4 pods of garlic • 1 tbsp kashmiri mirch or

yellow chilli or 2 green chilies depending on whether you want to make red, yellow or green thai curry

• 1 tbsp of chopped rind of kaffir lime if available (in Bengali shops)

• 1 onion chopped into 4-6 pcs

• ½ inch piece of galangal (if available)

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• lemon grass 2-3 leaves (optional)

• salt to taste • ½ tsp cumin powder • ½ tsp turmeric

If this feels too much, you can buy the ready made paste sold by “Real Thai”, but once you try this, you will love it! Ingredients for the Curry

• 1 fresh coconut shredded and then blended with 1 glass of water to make milk which is sieved

• 1 cup chopped baby corn or carrots

• 1 cup chopped spring onions with greens

• 1-2 cups chopped red pepper

• 1 cup chopped beans or capsicum

• 1 cup chopped mushrooms • 6-8 Kaffir Lime Leaves

(This is the magical ingredient and it is critical to the taste of the Thai Curry)

• 1 cup chopped tofu (optional)

• ½ cup chopped brinjals (optional)

Method Grind together the wet ingredients of the paste along with ½ cup of water in a small jar. Roast the cumin and turmeric powders in a medium hot kadhai for 1-2 mins. Pour the paste on top of the dry masalas in the kadhai and cook for 3-4 mins. Add the sieved coconut milk to the paste followed by the kaffir lime leaves and tofu (if using). Add the hardest vegetables first like beans and baby corn till cooked but crunchy (3-4 mins). Once the curry gives its first boil, add the mushrooms and red pepper and turn off the gas within 30 seconds. Cover and let it rest for 10-15 mins before serving. Serves 6

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QUICK PACKED MEALS Date Nut Seed Shake This is a great replacement for that morning glass of milk given to children. Ingredients

• 1 tbsp of sesame seeds - raw, organic, unpolished

• 5 almonds • 2-4 de-seeded dates • 1 cardamom or a pinch of

cinnamon/saffron for flavour

Method In the small blender blend sesame seeds, almonds, and the flavouring together till it forms a powder. Then add the dates (de-seeded) and blend till pasty. Add a little bit of water if you desire to make it smoother. Remove the paste into a tall glass. Add water. Serves 1 glassful.

Chickpea Hummus This is an awesome and filling dip to have in your fridge for when the urge to munch arises. Ingredients

• 1 cup boiled chickpeas • 1 tbsp fresh lime juice • 1 clove garlic, crushed • salt to taste • jalapeno/olives/pepper

(for flavour) Method Place the cooked chickpeas draining most of the water in a blender. (Keep the drained water aside for liquefying if required). Add the lemon juice and garlic. Grind to a smooth paste adding the chickpea water as required. Add olives/jalapeno/sundried tomatoes for flavor variations as per taste. Variations Pea Hummus Use steamed green peas instead of chickpeas.

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Green Hummus Steamed green leaves instead of chickpeas. Jowar, Oats, Ragi Crackers Ingredients

• 100gm jowar flour • 100gm oats flour • coconut/oat or rice milk

for kneading • ajwain • grated ginger • fresh or dry herbs like

thyme, rosemary, parsley etc.

• sesame Seeds • salt to taste

Method Knead the jowar dough with coconut milk and add ajwain, salt and ginger. Knead the oats with coconut milk and add dry herbs, sesame seeds and salt. Roll out into chapatis and cut lengthwise into crackers shape.

Bake on medium heat till crisp for 20-30 mins. Serve with dips, chutneys, pates etc. Serves 8-10 Salad Nicoise Modified from the original by Isa Chandra Moskowitz - Appetite for Reduction. Salad Nicoise contains steamed potatoes, crisp green beans, and salty Nicoise olives dunked in a lush dressing. Traditionally it is served with tuna, which is replaced here with mashed chickpeas. Green Goddess Garlic Dressing is a perfect accompaniment, but you can also serve it with a more traditional balsamic vinaigrette if you prefer. Tiny red potatoes work best here, but if you can’t find any, then chop up regular ones into 1-inch pieces.

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Ingredients • 1½ cups cooked chickpeas • 2 tbsp capers • ¼ kg small, whole red

potatoes • ¼ kg green beans, stems

removed • ½ small red onion, cut

into thin strips • ⅓ cup nicoise olives

(kalamata olives work, too)

• 8 cups chopped red leaf lettuce

• 1 cup cherry tomatoes (orange ones if you can get them)

• fresh parsley and chopped chives

• about ¾ cup Green Goddess garlic dressing

Method Prepare your steamer for the potatoes. Once it’s ready, steam the potatoes for 10-15 minutes; they should be pierced easily with a fork. Meanwhile, prepare an ice bath by filling a mixing bowl halfway with ice water. Add the green beans to the steamer and steam for 2 minutes, until the beans

are bright green. Transfer the potatoes and green beans to the ice bath immediately. Let them cool while you prepare everything else. Place the chickpeas in a mixing bowl and use a small potato masher or fork to mash them. There should be no whole chickpeas left, but they shouldn’t be completely smooth like hummus, either; you want some texture. Add the capers and 2 tbsp of the dressing. Mix well and set aside. To assemble, place the lettuce in wide bowls. In Salad Nicoise, usually all the components are kept together, instead of tossed. Place a handful each of potatoes and green beans in piles on the lettuce, along with a wedge of sliced onion and a handful of tomatoes. Place a scoop of the chickpea mixture in the center and top with the olives. Garnish with fresh herbs and serve with the dressing on the side.

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Green Goddess Garlic Dressing Modified from the original by Isa Chandra Moskowitz - Appetite for Reduction. Ingredients

• 2 to 3 average-sized garlic cloves

• ½ cup fresh chives • ½ cup fresh parsley • 2 tbsp tahini • 2 tbsp nutritional yeast • 1 tbsp miso • ⅓ cup water • 2 tbsp freshly squeezed

lemon juice • ½ tsp salt

Method Pulse 2 cloves of garlic, chives and parsley in a food processor to chop everything up. Add the remaining ingredients and blend until smooth. Serve chilled.

Beetroot with Zing Ingredients

• 4 medium sized beetroots • 2 tbsp onions, chopped

fine • 1 tbsp celery chopped

fine • 1 tbsp wholegrain

mustard • 1 cup peanut yogurt

lightly whipped • 1 small raw mango

chopped fine (optional) • salt to taste • ½ tsp red chilli powder • raw onion rings (optional)

Method Boil the beets with the skins until tender. Cool completely and cut into 1" cubes. Mix the remaining ingredients into a bowl and. Add the beetroot and mix well. Serve at room temperature as in the fridge the yogurt will cake through. Can be served with raw onion rings. Serves 4

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Zucchini Pasta with Red Pesto Ingredients:

• 2 zucchini • 3-4 red bell peppers • 4-5 cloves of garlic • handful of walnuts –

soaked or dry (optional) • salt, pepper

Method Sprilaze the zucchini into noodles. Roast the bell peppers whole over a flame till the skin is charred. When the peppers are cool, remove the skin. Blend the roasted peppers with garlic, and soaked walnuts. Add salt and pepper. Millet Tabouleh Salad Ingredients:

• 1 cucumber • 1 small onion • 1 carrot • 3 red tomatoes • fresh parsley, coriander

leaves and mint • 1-2 garlic cloves • salt, pepper, pinch of

garam masala • juice of 1 lime, freshly

squeezed • 2 tbsp black sesame • 150gm (or 1.5 chai-cups)

foxtail millet, whole grains (kangni / korra / navane / thinnai)

• 3 chai-cups water Method Cook the millet grains in 1.5-2 times water, till firm to the bite. Do not overcook to avoid the grains becoming mushy. Chop up the vegetables finely, and mix everything together. Goes well with hummus.

Tabouleh is a Mediterranean dish that is traditionally prepared with bulgur (broken wheat). Indian indigenous millets are a local alternative that tastes very similar and has a higher nutritive value than wheat.

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LOW ON GRAINS Carrot & Ginger Soup Ingredients

• 1 onion chopped • 750gm carrots, peeled

and diced • 1 tsp fresh ginger,

grated • 2 tsp coriander seeds

crushed • 4 cups vegetable stock • salt and pepper to taste • fresh coriander or

parsley to garnish • ¼ cup coconut milk

Method Sauté the onions in a hot pan for about 5 minutes until transparent. If they stick, add a little water. Add the carrots, ginger, and crushed coriander seeds and stir on medium heat for 5 minutes. Add the stock or water and bring to a boil. Cover and cook until the carrots are tender.

Purée the soup in a blender and then strain through a sieve. Reheat the soup and season with salt and pepper, ladle into bowls, and place a spoonful of coconut cream on each bowl and garnish with coriander or parsley. Serve with bread. Serves 6-8 Broccoli Salad Lisa Pitman demonstrated this recipe during her “Eating without Heating” demos in India. For more on Lisa and her recipes see veganculinarycrusade.com Ingredients

• 5 cups broccoli florets • ½ cup sunflower seeds • ¼ chopped red or sweet

onion • ½ cup raisins

Dressing

• ½ cup cashews, soaked and drained

• 2 dates • 1 tbsp. apple cider

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vinegar • ⅛ tsp. sea salt • 6 tbsp. water

Method In a large mixing bowl, toss together the broccoli, sunflower seeds, red onion and raisins. In a blender, combine the dressing ingredients and blend until smooth. Pour the dressing over the salad ingredients and toss to coat. Serves 4-6 Eggless Egg Salad Ingredients

• 1 cup crumbled firm tofu • ¼ medium sized onion

chopped • 2 tbsp finely chopped

capsicum – red or green • 2 tbsp finely chopped

celery • 5-6 tbsp vegan

mayonnaise • lemon juice to taste • salt and pepper to taste

• parsley for garnish optional

Method Mix all the ingredients well. Garnish with parsely and serve. Cucumber Sesame Salad This easy-to-make salad is great when served alone or with chilled soba noodles. Ingredients

• 4 cucumbers • 2 tbsp sesame seeds,

toasted • 3 tbsp soy sauce • 2 tsp rice vinegar • 1 tsp date paste

Method Cut the cucumber lengthwise into thick strips. Place them into a bowl and set aside. Place the soy sauce, rice vinegar, and date paste into a small container with a secure lid.

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Put the lid on and shake to create the vinaigrette dressing. Pour the vinaigrette over the cucumber, toss to coat, cover, and marinate for 1 hour, stirring once or twice. Just before serving, sprinkle the toasted sesame seeds on top. Serves 6-8 Steamed Pumpkin and Spinach with Tahini Dressing Ingredients

• red pumpkin chopped • bunch of spinach leaves • salt • pepper

Method Chop the red pumpkin into bite size pieces and steam. Blanch and steam the spinach. Pour the tahini dressing over the steamed pumpkin and spinach.

Tahini Dressing Ingredients • ⅓ cup well stirred

sesame butter • ⅓ cup water • ⅓ cup lemon juice • ¾ tsp salt • 1 date • garlic to taste (1 clove)

Method Blend together all ingredients till smooth. Variation Omit the salt and add soy sauce. This is a great dressing over salad greens. Shepherd’s Pie with Raw Sour Cream Cheese Ingredients

• 4 medium potatoes • ½ cup soy milk • ½ cup soy nuggets or soy

mince • 3 tbsp soy sauce • 1 medium onion minced, • 1 carrot grated • small celery stalk finely

chopped or grated

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• 7 tomatoes, crushed • salt and pepper, to taste • ½ tsp thyme and

rosemary • ½ red capsicum, chopped

finely • ⅓ cup sour cream cheese

(see Italian Meal) Method Boil the potatoes for 20 minutes, or until tender. Drain, (do not peel) mash and add the soymilk. Season with salt and pepper to get the consistency of mashed potatoes. ��� Soak the nuggets or mince for 20 – 30 min. Squeeze out all the water from them. Wash and squeeze again. If using nuggets, mince them in a food processor to make them into small flakes.

If you are using soya flakes, all you need to do is soak, wash and squeeze out the water. ��� In a medium pan, sauté the onion, the carrots and celery

until the onion is translucent (10 minutes).

Then add the crushed tomatoes and the ground soy nuggets and soya sauce and cook for about 10 minutes.

Taste the mixture to see if the salt is right or adjust by adding soya sauce. Add herbs and cook a bit longer ���.

Press the soya nugget mixture into a small pie pan about 1.0–1.5cm high (you need a 6 inch square pan). Top the crumble mixture with the potatoes, spreading to the edges and put the nut cheese on top. Bake in an oven for 15-20 minutes, until the nut cheese gets brown and then sprinkle the chopped red capsicum over it as a garnish or you can sprinkle the capsicum over it after 10 minutes of baking and let it cook a bit.

Serves 4

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GLUTEN & SOY FREE MEAL Millet Noodle Soup with Greens and Miso Ingredients

• 4 cloves grated garlic • 1 small onion chopped

fine • 4 cups soup stock • 1 pack gluten free

noodles • 1 head of bok choy

shredded • 6-7 leaves of kale or

swiss chard shredded • ¼ cup spring onion

greens chopped • ½ cup finely diced red

pepper • ¼ cup tofu finely cubed

(optional) • 1 tbsp brown rice miso • salt to taste

Method: Saute the garlic and onions till brown. Add the soup stock and boil the

noodles for 3 minutes. Add the greens boil another 2 minutes till wilted. Add the red pepper and switch off the heat. Mix the miso in the bowl with a little warm water and pour the slightly cooled soup over it so as not to destroy the probiotics in miso. Coleslaw Salad Ingredients:

• 1 cup shredded green cabbage

• 1 cup shredded carrots • ½ cup shredded red

cabbage • 1 cup cashew mayonnaise

Method Mix all the ingredients together.

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Bell Pepper, Corn & Avocado Salad with Mustard Dressing Ingredients

• 1 red bell pepper • 1 ripe but firm avocado • 1 steamed corn with

kernels removed For the Dressing

• 2 tbsp cup balsamic vinegar

• 1 tbsp soy sauce • 1 tbsp date paste • 1 tsp mustard sauce

Method Chop the avocado and red pepper into bite sized pieces. Whisk together all the ingredients of the dressing. Toss all the ingredients together. Serves 4

Baked Potato or Sweet Potato Wedges with Tomato Sauce / Chutney Ingredients

• 4 sweet potatoes thoroughly washed and chopped into required wedge shape

• 4 tbsp coconut milk • 1-2 tbsp dry mixed herbs

like parsley, thyme, rosemary, cayenne, etc.

• salt to taste Method Steam the potatoes till 90% done. Whisk coconut milk with all herbs and salt. Toss to coat the wedges thoroughly. Bake at 180-200°C for 15-20 minutes. Then turn the slices over and bake for another 5-10 minutes. Enjoy with tomato sauce or green chutney. Serves 6

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Home Made Tomato Sauce Ingredients

• 1 kg tomatoes • 1 onion (optional) • 4-6 cloves of garlic

(optional) • 1 cup raisins soaked for 1

hour • 1 tsp ginger powder • 1 tsp black salt or rock

salt • ½ tsp garam masala • 2 tsp natural vinegar

Method Quarter the tomatoes and onions and peel the garlic cloves. In a covered saucepan add the above on low heat. Stir after 5 minutes till the tomatoes have released a lot of juice. Cook more now on high heat till the tomatoes are quite soft. This should take about 7-10 minutes. Switch off the heat and let the tomatoes cool. Blend and sieve to remove seeds and skin remnants. Put into a wok for cooking to further thicken this pulp for 4-5 minutes.

Meanwhile make the date/raisin paste by blending them with minimal water. If the dates/raisins are hard then you can steam them with the tomatoes in the beginning step. Add the date/raisin paste to the boiling tomato pulp and cook further to reduce if necessary. Now add all the dry spices and cook another minute or till you have a thick consistency. Switch off the heat and cool. Add the vinegar and allow it to cool completely before bottling it. It can be stored in the fridge for almost a month (i.e. if it lasts that long).

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Sprout and Carrot Lettuce Wraps Ingredients

• ice-berg or romaine lettuce leaves washed and separated

• 1 cup grated carrots • ½ cup sprouts • 2 tbsp almond butter • ½ tsp ginger • 1 tbsp lime juice • 1 date pitted • ¼ cup water • salt to taste

Method Blend almond butter to salt to make the sauce. Place a lettuce leaf at bottom and fill in grated vegetables. Drizzle some sauce. Roll and hold with a toothpick.

Beetroot Ravioli with Cashew Cheese Ingredients

• 4 large beetroot boiled • 1 cup cashew cheese • 2 pods garlic • 1 tbsp lime juice • 3 tbsp finely chopped

chives, 2 for mixing and 1 for garnish

• salt to taste Method Slice the beetroot thick enough to hold itself in shape. Mix all the remaining ingredients in cashew cheese. Place a dollop of cashew cheese on beet slice and spread evenly. Sprinkle some more chopped chives as garnish.

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MEXICAN 3 Bean Chili Ingredients

• ½ medium onion, chopped • 2 bay leaves • 1 tbsp ground cumin • 2 tbsp dried oregano • 1 tablespoon salt • 2 stalks celery, chopped • 2 green bell peppers,

chopped • 2 jalapeno peppers,

chopped • 3 cloves garlic, chopped • 100gm chopped green

chili peppers, jalapeno • 750gm whole tomatoes,

crushed • 300gm veggie burger

crumble (optional) • ½ cup chili powder • 1 tbsp ground black

pepper • 400gm kidney beans,

cooked and drained • 400gm garbanzo beans,

cooked and drained • 400gm black beans,

cooked and drained • 400gm whole kernel corn

Method Heat a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic and green chili peppers. When vegetables are heated through, mix in the vegetarian burger crumbles (optional). Reduce heat to low, cover pot, and simmer 5 minutes. Mix the tomatoes into the pot. Season with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer for 45 minutes. Stir in the corn, and continue cooking 5 minutes Serves 8

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Chopped Salad with Chipotle Ranch Dressing Ingredients

• 2 cups mixed greens of chopped romaine and green and red lettuce

• 1 cucumber diced • 1 red bell pepper seeded

and diced • 2 celery stalks diced • 1 red onion peeled and

diced • 2 carrots diced • creamy chipotle dressing • 1 small head red cabbage • 2 medium tomatoes cut

into wedges • parsley for garnish

Method Toss the lettuce, cucumber, pepper, celery, onion and carrots with ¾ cup dressing to coat and hold the vegetables together. Place 2-3 red cabbage leaves on each salad plate and surround with tomato wedges.

Scoop the chopped salad in the center and top with the parsley sprigs. Add more dressing over the salad if you like. Serves 4-6 Creamy Chipotle Ranch Dressing Ingredients

• 225gm silken tofu • ½ tsp nutritional yeast • 2 tbs drained capers • 1 tbs fresh lemon juice • 1½ tsp brown rice syrup

or dates • 1 tbs apple cider vinegar • 1 dried chipotle pepper

or any hot chili pepper • 2 tbs chopped onion • 1 shallot peeled and

minced • ½ tsp sea salt • ½ tsp chili powder • ¼ tsp paprika • 1 garlic clove minced

Method Place all the ingredients in a blender and blend till smooth.

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Taste and adjust the seasoning. Stays in the fridge for a week, serve chilled. Makes 2 cups Salsa Verde Ingredients

• 6 tomatillos, substitute with green tomatoes

• juice of 1 lime • ½ red onion finely

chopped • 2 jalapeno seeded and

diced • ½ bunch cilantro chopped • 1 tsp sea salt

Method Preheat the oven at 350°F. Place the tomatillos in a baking dish and bake for 30 minutes. Remove and cool. Transfer the tomatillos to a blender and add onion, peppers, cilantro, salt and lime juice. Blend just till chunky. Can stay in the refrigerator for up to 5 days. Makes 2 cups.

Corn and Wheat Tortillas/ Soft Taco Ingredients

• 1½ cups finely ground corn

• ¾ cup whole wheat flour • salt • warm water

Method Mix the ground corn and whole-wheat flour and make a dough using warm water. Add a pinch of salt to taste. Roll out the dough to make thin flat round tortillas 4-5 inches in diameter. Roast on a flat iron griddle till light brown spots appear. Then steam the tortillas and serve.

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Refried Beans Ingredients

• ½ kg pinto beans soaked and cooked

• 250 gms onions chopped • ½ kg tomatoes chopped • oregano • salt

Method Soak the pinto beans overnight for 8 hours. Then wash, drain and cook in a pressure cooker with salt till soft. Remove from the cooker. Heat a wok and sauté chopped onions, chopped tomatoes. Cover and cook till soft. Add the cooked pinto beans. Sprinkle with oregano and salt to taste. Take out a small portion of the beans and pulse or mash them, adding them back with the rest of the cooked beans. Makes 3 cups.

Guacamole Ingredients

• 2 ripe avocados, halved and pitted

• 2 tbs fresh lemon juice • ½ cup chopped red onion • ¼ cup chopped red bell

pepper • 1½ tbs chopped jalapeno

pepper • ½ tsp sea salt • ½ cup chopped cilantro

Method Scoop the avocados and lemon juice into a large bowl and mash coarsely with a fork. Gently mix the onion, red pepper, jalapeno. Add salt and cilantro. Serve within an hour of making it. Makes 1½ cups.

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Pico de Gallo Ingredients

• 6 large tomatoes, finely diced

• 1 small onion, finely diced • 1 cup finely chopped

cilantro • 2 jalapenos, seeded and

coarsely chopped • 1 tsp sea salt

Method Place all the ingredients in a bowl and mix well. Serve at room temperature or chill for 30 min to 6 hours before serving. Makes 4 cups.

Tomato Salsa Ingredients

• 5-6 tomatoes • salt

Method Roast the tomatoes on an open flame. When the tomatoes have a burnt skin remove and cool. Peel the burnt skin and roughly chop them into a bowl. Add salt and optionally add chopped jalapeno or chili powder. Makes 2 cups Sour Cream Ingredients

• ½ cup cashews • water • lime juice • salt and pepper

Method Blend the cashews with just enough water to create a fluffy light cashew cream. Add limejuice, salt and pepper to taste. Makes ¾ cup.

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Mexican Rice Ingredients

• 1½ cups rice washed and soaked for ½ hour

• 3 cups boiling vegetable stock

• 1 large onion chopped • 2 garlic cloves chopped • 250gm peas, carrots and

corn • 1½ cups tomatoes,

chopped • salt, pepper, dried

oregano Method Sauté chopped onions over medium heat. Add garlic and rice. Cook till the onions are limp and rice is opaque. Stir in the salt and pepper. Add the boiling hot vegetable stock. Bring to boil and cover and simmer for 20 mins until all the liquid is absorbed. Add peas, carrots, corn and tomatoes. Cook over a low heat, stirring until the vegetables are heated.

Sprinkle dried oregano. Add 2-3 red chillies soaked and crushed with the tomatoes if you want the rice to be spicy. Serve hot. Serves 6 Tacos These Mexican corn and flour tortillas are folded around a filling like a plug or wad used to fill a hole. It is eaten as a finger food and served with refried beans along with

• refried beans • guacamole • pico de gallo • tomato salsa • salsa verde • sour cream • lettuce

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CHATPATA SALADS BLOWOUT Sprout Chat This is a healthy salad and is always a great hit. Ingredients

• 2 cups moong sprouts (sprouts made at home or small sprouts - not the long ones used in Chinese food)

• ½ cup chopped tomatoes • ½ cup chopped onions • ½ cup chopped boiled

potatoes • ½ cup chopped coriander • juice of one lime • turmeric • black salt • chaat masala • grated ginger • minced green chillies • date and tamarind

chutney

Method Steam the moong sprouts with a little turmeric so that they are cooked but crunchy. Mix with the onions, tomatoes, potatoes, coriander, and lime juice. Mix in the black salt, date chutney, chaat masala, ginger and green chillies to taste. Serves 8-10 Grain Free “Paapdi” Chaat Ingredients

• 250gm yam or sweet potatoes

• 2 medium potatoes • 1 med tomato finely

chopped • 2 tbsp fresh coriander

chopped • dash of black pepper • 1 lime juice • salt to taste

For Tamarind Chutney

• ½ cup tamarind paste • 3-4 soaked or soft dates • black salt to taste • ½ tsp roasted cumin

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seeds • 10-12 mint leaves, finely

chopped For Coriander Chutney

• 100gm coriander leaves • 5-6 spinach leaves • 1 tbsp raw peanuts • ¼ tsp green chilly • ¼ tsp cumin seeds • ½ lemon/lime • 1 tbsp water • salt to taste

Method Chop the yam or potatoes into small pieces. Cut potatoes into two halves and steam the yam and potatoes together for 10-12 minutes. Take one potato and mash with all the yam, pepper, coriander and salt to mix well. Peel and slice the other potato into thin round slices. In a plate arrange the potato slices like paapdi and top with the mash.

Garnish with chopped tomatoes and the two chutneys. Tamarind Chutney If raw, soak tamarind and dates in hot water for 20 mins. Keep the water and remove the seeds from dates and tamarind. To this pulp add chopped mint and grind to a fine paste in blender. Pour this paste into a pan and mix in all the spices. If you like, you can cook this for 5 mins or use it raw. The consistency should be like honey. Coriander Chutney Mix all ingredients and grind in blender to a fine paste. Squeeze half a lemon juice in the paste and mix in. Serves 2-3

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Indian Tossed Salad Ingredients

• 2 cucumbers chopped • 1 onion chopped • 3-4 tomatoes chopped • 1 steamed potato

chopped • 1 tbsp grated coconut • 2 tbsp roasted and

roughly crushed peanuts • 1-2 tbsp lime juice • 1 tbsp coriander

(optional) • rock salt to taste

Method Mix and toss to combine all the ingredients thoroughly. Serves 4 Caribbean Sweet Potato Salad Ingredients

• ½ tsp ground cinnamon • ½ tsp ground ginger • ¼ tsp chili powder • dash or two of nutmeg • 1 tsp mixed herbs • 2 small sweet potatoes,

diced • 1-2 dates paste with a

little water • lime juice • salt and pepper to taste • 1 red apple, chopped -

optional Method Preheat the oven to 400°F. Line a tray with parchment paper and set aside. Mix the spices and herbs together. Mix the potatoes and apple (if using) with the spices so they are well coated. Use more if required. Put on baking tray and bake for 10-20 mins till fork tender and crisp Before serving, squeeze limejuice on top and season lightly with salt and black pepper if required Serves 4

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Bhel Puri Ingredients

• 1 cup puffed brown rice • ½ cup onions, chopped

fine • 4 tomatoes, chopped fine • 2 small cucumbers,

chopped fine • 2 tbsp fresh coriander,

chopped fine • roasted peanuts, roughly

crushed • 1 tbsp lime juice or date

& tamarind paste • black salt to taste

Method Toss all ingredients together and garnish with a little coriander and crushed peanuts Serves 4

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DESSERTS Date & Walnut Sweets Ingredients

• dates • walnuts

Method Cut open the date and stuff with a whole walnut and serve. Banana Ice-cream This is an unbelievably creamy ice cream and it is so easy! Ingredients

• 4 (or more) ripe bananas • cinnamon • walnuts

Method Place peeled halved bananas in a box in the freezer. After 2 days or later, take them out and put in the blender or food processor till you get a smooth creamy ice cream.

Add some cinnamon and walnuts for an extra punch. Serve immediately as it is made. Variations Garnish with berries, raisins or chopped fruit of your choice. Add zest of ¼ orange and 1 Tbsp grated ginger for extra flavor. Serves 4 Date Squares (Raw) This recipe was demonstrated by Lisa Pitman during her Eating without Heating demos in India. For more on Lisa and her recipes see www.veganculinarycrusade.com Ingredients For Crust

• 2 cups cashews • 1 cup raw oats • 1 tsp of cinnamon • 20 large dates, pitted

For Fill ing

• 1½ cup dates, pitted • juice of 1 large orange

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(½ cup) • zest of 1 large orange

Method For Crust In a food processor, pulse the nuts and oats into a fine meal. Add the cinnamon and pulse to combine. Add the dates and pulse until well distributed and mixture begins to clump together. For Fill ing In a food processor, blend the filling ingredients until smooth. Press 2-3rds of the crust mixture into a 9-inch square pan lined with parchment paper. Spread the filling mixture evenly on top of the crust. Sprinkled the remaining crust mixture on top of the filling. Carrot Halwa Ingredients

• 3 big carrots • 2 tbsp cashew butter • dates chopped • a few pieces of roasted

almonds

• cardamom • raisins

Method Grate and steam the carrots till they are well cooked. Add cashew butter, dates, raisins, and cardamom. Mix well and serve hot. Coconut Pineapple Smoothie Ice Cream Ingredients

• 1 cup coconut water • 1 banana, frozen for a

thicker consistency • 1½ cups frozen pineapple,

roughly chopped into large chunks

• dash of ground ginger • ½ teaspoon vanilla

Method Layer ingredients into the blender and puree until smooth and creamy. With the blender turned off, use a spatula to scrape the sides as needed. Scoop into glasses or bowls and serve immediately. Enjoy!

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SMOOTHIES & BEVERAGES We often consume unhealthy drinks when the urge to drink something sweet and cold arises. One serving of a processed beverage can contain 10 teaspoons of sugar, which is a deadly concoction of chemicals, completely empty of any nutrition. Fruit juices have very little natural juice and many preservatives, artificial colourings and flavours. The acid and sugar in soft drinks leaches out vital calcium from our bodies that no supplement can replace. We prefer to go directly to the source of the nutrients, the fruits, veggies, nuts and herbs themselves rather than depend on processed food manufacturers or pharmaceutical companies for their pills and supplements.

Almond Milk Thandai Almonds are high in protein and, being a plant food, they contain no cholesterol. Almonds also have vitamin E, which is considered a powerful antioxidant with cancer-fighting qualities. They are also high in magnesium, phosphorus, potassium, iron, zinc, copper, manganese, and trace amounts of the B vitamins. Almonds are higher in calcium and in fiber than any other nut. Unblanched almonds contain nearly double the fiber than blanched and are very low in saturated fat. Almond milk is a milky drink made from ground almonds. Unlike animal milk, almond milk contains no cholesterol or lactose and can be used as a substitute for animal milk in many recipes. Ingredients

• ½ cup whole almonds, soaked in water overnight

• 2 cups fresh water • 2-3 seedless dates

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Method After the almonds have soaked overnight, drain and discard soaking water. If desired, these almonds can be peeled. In a blender, blend almonds to form a smooth paste adding a little water if needed. Add the dates and blend again and finally add the rest of the fresh water. Strain the mixture to remove any almond particles that may be left. Add more water if needed to get the desired consistency. Once prepared, the milk should be refrigerated. It can be kept for up to 4 days. Serves 2 Basic Green Smoothie Green smoothies are great energizing way to start the morning and incorporate the goodness of greens with the sweetness of fruit. It’s best to alternate between different

kinds of greens - spinach, mint, coriander, celery greens, spring onion greens, pak choy, beetroot greens, etc. Bananas, mangoes, papaya, chickoo, grapes and other pulpy fruits make good smoothies. Method Mix about ⅓ or less greens and ⅔ fruit and a bit of water to make a great smoothie. Flavourings can be added as needed. Nut milks or coconut milk can also be added. Smoothies should not be strained. Here is one sample recipe. This is an easy and quick recipe to enable you to drink your fruit. I usually have ½ litre for breakfast every morning. Ingredients

• 1 ripe banana • 1 bunch of grapes or 2

chickoos (with skin) • handful of greens • ½ cup water

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Method Place the green leaves in the blender with enough water to blend. Blend till smooth green soup. Add the bananas and other fruits. Add a couple of cubes of ice if needed. Enjoy! Serves 2 Zesty Green Smoothie Ingredients

• ⅓ cup mint leaves • 1 juice of ½ lime • 2 -3 frozen large

bananas, slightly defrosted

• 1 tsp orange zest • ½ tsp grated ginger • 1 tbsp soaked raisins

Method Place the mint leaves and lime juice in the blender. Add some of the bananas and blend to crush the mint leaves well. Add rest of the ingredients and blend well. Add water as needed.

Pour into glasses and serve immediately. Serves 3-4 Chocolate Smoothie Ingredients

• 2 ripe bananas • handful of beet greens

or spinach • cocoa powder or cacao

powder • ½ cup water

optional – 1 tbsp peanut butter

• optional – soaked dates or palm sugar for extra sweetness

Method Make a green smoothie as above. Add cocoa powder as per your taste. I like it dark so tend to put extra. Add date or palm sugar if you require extra sweetness and add ice-cubes if you want it cold. Yummilicious! Serves 2

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Pumpkin Spice Smoothie This smoothie is creamy and light. Not only will it add extra fiber to your day, but having a pumpkin in the morning will keep you fuller, longer.

Ingredients • 1 cup almond milk • ½ cup steamed and

cooled pumpkin • ½ banana • 1 tbsp raisins or dates

(preferably soaked) • ½ tsp pure vanilla

extract • ½ tsp ground cinnamon • ⅛ tsp ground ginger • pinch ground nutmeg • pinch ground cloves

Method Place everything but whipped topping in the blender. Blend until smooth. Pour into a glass and place some coconut whipped cream on top. Sprinkle with cinnamon if you like. Serves 1

Papaya Smoothie with a Zing This is an unusual smoothie that is not very sweet and has surprising zing from a green chilly.

Ingredients • 1 cup sliced papaya • 1 cup juice from kinnow,

orange or mausambi • ½ green chilly • optional – 1 tbsp lemon

juice Method Blend green chilly with the juice till smooth. Add the papaya and blend further. Squeeze some lemon juice. Serves 2

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Caramel Apple Green Smoothie Ingredients

• 1 cup almond milk • 1 frozen apple • 2 tbsp sunflower seeds

or almond butter • 2 cups spinach • 2 soft or soaked dates,

pitted • ½ tsp pure vanilla

extract • ⅛ tsp ground cinnamon • pinch salt • 2 ice cubes

Method Place in your blender in the order of the ingredients listed. Then blend for 30 seconds or until smooth. Serves 2

Chickoo Almond Shake Ingredients

• ½ glass frozen chickoo (sapota) slices

• ½ glass cold almond milk • soaked dates if required • optional dash of

cinnamon powder or vanilla extract

Method Blend all ingredients in a blender until smooth. Serve immediately. Serves 1

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Green Smoothie with Flaxseeds This classic green smoothie will give you 44% of your daily-recommended intake of calcium!

Ingredients • 1 cup unsweetened

almond milk • 2 cups organic spinach • 1 banana, frozen • 2 tbsp ground flax seed • 1 tbsp raw almond butter • 3 ice cubes

Method Place in your blender in the order of the ingredients listed. Then blend for 30 seconds or until smooth. Serves 1

Key Lime Pie Smoothie A variation of the plain smoothie, this has a creamy flavor from cashews. Ingredients

• 2 cups ice ������ • 1 cup filtered water ������ • ½ cup raw chopped

pitted dates ������ • ¼ cup raw cashews ������ • ¼ cup lemon flesh (1

whole small lemon) peeled and pips removed ������

• 1 medium banana (fresh or frozen) ������

• 5 tbsp freshly squeezed lemon juice ������

• 1 tsp vanilla extract ������ • ½ tsp freshly grated

lemon zest • pinch salt

Method Blend all the ingredients together in this order – Cashews and water, dates, lemon flesh, banana and the rest. Yummy, like a liquid dessert! Serves 4