Yogic Diet

"Control your food and you will easily be able to control your mind"

Sri Dharma Mittra

Principals

Vegetarian/Vegan Diet: Aligning with the principle of ahimsa (non-violence) central to yogic philosophy, refraining from the consumption of meat promotes a compassionate lifestyle.

Sattvic Foods: The diet primarily consists of sattvic foods, which are considered pure, light, and conducive to maintaining a calm and clear mind. This includes fresh fruits, vegetables, whole grains, nuts, and seeds. Those should never be overcooked, leftover and/or unclean.

Moderation: Consuming food in moderation helps maintain balance in the body and prevents overindulgence, which can lead to physical and mental disturbances. One-half of the stomach should be filled with solids, one quarter with liquid, and the other quarter of the stomach should be left empty to allow for ease of digestion.

Mindful Eating & Gratitude: Before eating anything, give thanks to the Lord. Practicing mindfulness while eating is essential. Being present and attentive during meals promotes better digestion and absorption of nutrients. It also fosters gratitude for the nourishment provided by food.

Fasting: Fasting can help purify the body, increase awareness, and cultivate self-discipline. However, it’s important to approach fasting with caution and under proper guidance.

A Dharma Yogi’s Favorite Foods: Almonds, Avocados, Oranges, Carrots, Celery, Spinach, Tomatoes, Watermelon, Lemons, Coconuts and Pineapple.

If you eat fried food, dead food, cooked food, you will feel fried, dead, and cooked.

Sri Dharma Mittra

Juices & Smoothies

Fresh juices are great as they contain all vitamins and proteins from their fruits and vegetables at their most pure state. It is best to drink fresh juices within 15 minutes of juicing to ensure that their enzyme, vitamin and mineral content is high.

Sun Salute Blend

Sun Salute Blend

Sun Salute Blend Smoothie

Ingredients
2 large bananas or 1 avocado
1 cup of sprouted almonds (peeled)
1-2 cups of the fresh juice of your choice or rice/ soy/ almond milk
Agave nectar or maple syrup to taste

Mix all ingredients together in a blender until creamy.

Divine Perception Blend

Divine Perception Blend

Divine Perception Blend

Ingredients:
16oz (around 450ml) of fresh carrot juice
1 cup of sprouted almonds (peeled)

Mix all ingredients together in a blender until liquefied and creamy.

It’s great with Kale, too.

Dharma Green Cleanse Juice

Dharma Green Cleanse Juice

Dharma Green Cleanse Juice

Ingredients:
1 large head of celery
1 whole cucumber
2 whole lemons

Juice all ingredients together.
May squeeze or juice the lemons whole (after peeling).
Drink immediately for best results.

Dharma Pure Tropical Bliss

Dharma Pure Tropical Bliss

Dharma Pure Tropical Bliss

Ingredients:
1 ripe avocado
Meat from 1 young coconut
1 fresh pineapple
1-2 cups of coconut water
1 Tbs vanilla(or fresh vanilla bean seeds)
Pinch of sea salt

May add agave nectar or maple syrup
Can also add mint
Liquefy to a smooth, creamy consistency.

Gingery Mango and Berries

Gingery Mango and Berries

Gingery Mango and Berries

Ingredients:
1 peeled mango
1-2 inch piece of ginger
200grms of strawberries
200grms of raspberries
1 lime juice freshly squeezed
1 tbsp of shredded coconut
2 tablespoons of coconut milk
1 pinch cayenne pepper

Place all ingredients inside a blender and blend all together. Add some ice and blend further to create a chill.

Five Ingredient Detox Smoothie

Five Ingredient Detox Smoothie

5 Ingredient Detox Smoothie

Ingredients:
250grms of frozen berries
1 handful of Spinach
2tbls Flaxseed
Fruit juice (of your choice)
1 frozen banana

Juice the berries and spinach together. Add the remaining ingredients and juice all together until smooth consistency. Add more juice if the consistency is too thick.

Dharma Super Green Juice

Dharma Super Green Juice

Dharma super green juice

Ingredients:
½ head of celery
½ head of spinach
1 cucumber
5 springs of cilantro/coriander
½ head of kale
1 to 2 whole lemons

1-2 inch piece of ginger (optional)

Juice all ingredients together. Drink immediately for best results.

Animals are our inferior brothers and sisters. They are not meant to be eaten, but must be treated with love.

Sri Dharma Mittra

Vegan MEAL

Include a variety of colourful fruits and vegetables in your diet for a spectrum of essential nutrients vital for overall health and well-being.

Quinoa Corn Edamame salad

Quinoa Corn Edamame Salad

Quinoa Corn Edamame salad

Ingredients:

  • 2 cups frozen shelled edamame
  • 1 cup frozen corn
  • 1 cup cooked, cooled quinoa (leftover is great)
  • 1 green onion, sliced (just green parts)
  • ½ red sweet bell pepper, diced
  • 2 Tbsp finely chopped fresh cilantro
  • 1½ Tbsp olive oil
  • 1 Tbsp fresh lemon juice
  • 1 Tbsp fresh lime juice
  • ¼ tsp salt
  • ¼ tsp chilli powder
  • ¼ tsp dried thyme
  • ⅛ tsp fresh ground black pepper
  • dash of cayenne

Method

  1. Briefly boil the edamame and the corn, just until tender. Drain very well and cool completely.
  2. In a large bowl, combine the edamame, corn, quinoa, green onion, red pepper and cilantro.
  3. In a small bowl, whisk together the olive oil, lemon juice, lime juice, salt, chilli powder, black pepper, thyme and cayenne until emulsified. Drizzle mixture over salad mixture and toss to coat. Cover and chill for at least two hours.

Chana Dhal

Chana Dhal

Chana Dhal

Ingredients:

  • 250g split yellow peas
  • 2L water and later a kettle of boiled water you may decide to top up depending on how soupiness required
  • 1 tsp turmeric powder
  • 2 tbsp vegetable oil
  • 1 tsp black mustard seeds
  • 1 tsp cumin seeds
  • 50g fresh ginger peeled and grated
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 1/4 tsp clove powder
  • 1/2 tsp milled black pepper
  • 1 small green chilli or 1/4 tsp chilli flakes
  • 2 skinned tomatoes chopped
  • half a bunch of coriander leaves chopped
  • juice one lemon
  • 1tsp salt
  • 1tbsp coconut oil (optional luxury extra)

Method

    1. Put the peas in a large pan with the water. Bring to the boil for ten minutes, scooping off foam with a slotted spoon. Add the turmeric, stirring in.
    2. Half cover and lower to a simmer for 45 – 60 minutes til peas are soft and squishy. Stir it about so it goes softer and creamier.
    3. Put the oil, black mustard and cumin seeds in a small, heavy-bottomed frying pan
    4. Heat on a high heat til the seed just begin to pop. Add in the ginger. Stir. Add in the remaining powdered/milled spices and tomatoes and allow it to get pretty hot and spitty.
    5. Dump this into the boiled dhal and lightly stir in. You may want to swill out the pan with some curry so as not to waste any fragrant oil and seeds. Put the lid on fully as soon as you can and turn off the heat.
    6. Finish getting the other parts of the meal ready so that the dhal has 5 minutes or more to rest.
    7. Stir in the coriander, lemon and salt; coconut oil if using.

Simple chana masala

Simple Chana Masala

Simple chana masala

Cook time: 25 minutes

Total time: 30 minutes

Yield: 6-8

Cuisine: Vegan, Indian-Inspired, Asian-Inspired

Chana masala is an Indian dish made with chickpeas (chana) and garam masala. This 30-minute recipe is so simple, tasty and also oil-free.

Ingredients:

    • 2 cloves of garlic
    • 1 chopped onion
    • 1/2-inch piece of ginger root (about 1 cm)
    • 2 14-ounce cans of chopped tomatoes (800 g)
    • 2 tbsp tahini
    • 1 tbsp garam masala
    • 1 tbsp turmeric powder
    • 1 tbsp cumin powder
    • 1 tsp sea salt
    • 1/8 tsp cayenne powder
    • 1/8 tsp ground black pepper
    • 2 15-ounce cans of chickpeas (800 g), drained and rinsed
    • The juice of half a lemon
    • Fresh cilantro to taste (optional)

Method

  1. Place garlic, onion and ginger in a food processor or a blender and blend for a few seconds until you have a paste.
  2. Cook the paste in a large pot over medium-high heat for 5 minutes, stirring occasionally.
  3. Add the chopped tomatoes, tahini and spices and cook covered for 10 minutes more.
  4. Then add the chickpeas, stir and cook covered for another 10 minutes.
  5. Remove from the heat, add the lemon juice, stir and serve with some basmati rice and fresh cilantro on top (optional).
  6. Store the chana masala in the fridge in a sealed container for up to 4 days.

 

Hummus

Hummus

Hummus

Hummus

Ingredients:

  • 2 cups drained well-cooked or canned chickpeas, liquid reserved
  • 1/2 cup tahini(sesame paste), optional, with some of its oil
  • 1/4 cup extra-virgin olive oil, plus oil for drizzling
  • 2 cloves garlic, peeled, or to taste
  • Salt and freshly ground black pepper to taste
  • 1 tablespoon ground cumin or paprika, or to taste, plus a sprinkling for garnish
  • Juice of 1 lemon, plus more as needed
  • Chopped fresh parsley leaves for garnish

 

Method

    1. Put everything except the parsley in a food processor and begin to process; add the chickpea liquid or water as needed to allow the machine to produce a smooth puree.
    2. Taste and adjust the seasoning (I often find I like to add much more lemon juice). Serve, drizzled with the olive oil and sprinkled with a bit more cumin or paprika and some parsley.
guacamole

Easy tasty Guacamole

Easy Tasty Guacamole

guacamole

Ingredients:

    • 2 avocados – peeled, stones removed and chopped
    • 2-8 tbsp fresh chopped coriander
    • 1 ripe tomato, chopped
    • 1 lime, juiced
    • salt and freshly ground black pepper to taste

Method

  1. Place all ingredients in a mixing bowl. With a fork mix and mash ingredients together until everything is incorporated while the avocado is still slightly chunky. Enjoy alone, as a side dish or as a dip.
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