A Taste of Isha

RECIPES FOR THE PRANIC LIFESTYLE

 Table of Contents
Introduction

I. Cooked Vegetables  
7
Cabbage Sabji, Sweet Basil Carrots, Cauliflower Masala, Chickpeas and Tomatoes, Cauliflower
Stir Fry, Cooked Greens, Potato Masala, Vegetable Rice and Ginger, Vegetable Biryani, Vegetable
Makhanwala, Vegetable Rice, Roasted Acorn or Butternut Squash Salad

II. Drinks 13
Apple, Fennel, and Beet Juice, Breakfast Fruit Shake, Breakfast Smoothie, Fruit and Nut Smoothie,
Hot Lemon or Lime and Honey, Ginger Lemon Tea, Minty Watermelon Juice, Pineapple Coconut
Smoothie, Mulled Cider, Sukku Coffee and Jaggery

III. Grains, Cereals & Proteins 17

Black Bean and Mango Salad, Brown Basmati Rice Salad, Dhal Rice, Split Green Gram with
Vegetable, Lemon Poha, Lemon Rice, Sweet Poha, Vegetable Upma, Wild Rice Fruit Salad, Peas
Pilaf, Banana Nut Porridge, Apple Porridge, Banana Coconut Porridge, Banana Date Porridge, Fruity
Nut Porridge, Rice Porridge

IV. Relishes, Dressings & Spices 23

Apple Relish, Coriander Chutney, Date & Raisin Relish, Honey Mustard Dressing, Citrus Dressing,
Honey Lemon Dressing, No Garlic Pesto, Olive Cilantro Spread, Basil Tomato Dressing, Lemon
& Olive Oil Dressing, Sesame Dressing, Sweet Orange Dressing, Chaat Masala, Garam Masala,
Masala Seasoning, Isha Seasonings 1, Isha Seasonings 2

V. Soups 29
Carrot Curry Soup, Cream of Asparagus Soup, Dhal with Spinach Soup, Fresh Beet Soup, Ginger
Vegetable Lentil Soup, Hearty Lentil Stew, Lentil Soup, Green Gram Soup, Red Lentil Soup,
Tomato Soup, Vegetable Broth, Cream of Carrot Soup

VI. Salads & Sprouts 35

Beet and Apple Salad, Broccoli Salad, Cabbage Salad, Cucumber and Apple Salad, Carrot Apple
Crunch Salad, Cucumber and Coconut Salad, Tropical Carrot Salad, Cucumber Ginger Salad, Easy
Apple Salad, Green Poha Salad, Mango Fruit Salad, Spinach Salad, Red Beet Root Salad, Spinach
and Beet Root Salad, Spinach Fruit Salad, Spinach Delight, Tomato and Cucumber Salad, Spiced
Summer Fruit Salad, Tahini Salad, Tropical Carrot Salad, Carrot and Green Gram Salad, Green
Gram and Tomato Salad, Sprouts and Spinach Salad, Sprouts and Poha Salad, Sprouted Lentil
Salad, Sweet Green Gram

VII. Treats & Snacks 43

Date Nut Balls, Ginger Hummus, Roasted Nuts, Soaked Nuts, Spicy Roasted Cashews

a taste of isha recipes for the pranic lifestyle Table of Contents 3

6 Cooked Vegetables recipes for the pranic lifestyle a taste of isha
 Cooked Vegetables

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 Vegetable Biryani
1 c long grain white Basmati or brown rice
3-4 Tbsp olive oil
1 tsp cumin seeds Vegetable Makhanwala
2-3 tomatoes, chopped
1 inch piece of ginger, peeled and chopped 1-2 Tbsp olive oil
half bunch fresh cilantro, washed, de-stemmed, and chopped 1 tsp ginger, chopped
salt to taste 1 large tomato, chopped
tsp turmeric powder Tbsp cumin powder
tsp garam masala powder 1 c coconut milk
1 c fresh mixed vegetables (bell peppers, zucchini, green beans), chopped 1 whole cinnamon stick
OPTIONAL 2 bay leaves
tsp coriander powder 5 whole cloves
tsp biryani masala powder 5 whole green cardamom pods
tsp cinnamon powder 1 Tbsp coriander powder
tsp cumin powder 1 tsp turmeric powder
2 Tbsp coconut milk Tbsp paprika powder
handful cashews 1 Tbsp garam masala
4 c fresh vegetables (zucchini, cauliflower, carrots, etc.), chopped
Soak rice in water for 15 minutes then rinse three times and cook according few sprigs fresh cilantro, chopped
to directions. Heat oil to medium high heat then add cumin seeds until
they pop and start to darken. Add tomatoes and cook on medium heat for Heat oil to medium high heat then add ginger, chopped tomato,
2-3 minutes. Add ginger and all but 2 Tbsp cilantro. cumin, and coconut milk to form the base. Add the whole and
powdered spices and stir continuously. Add vegetables and
When the mixture becomes pulpy, add salt to taste and turmeric powder. simmer for 8-10 minutes. Before serving remove bay leaves,
Stir well then add garam masala powder and any of the optional cardamom pods, and cinnamon stick. Serve over cooked rice.
spices listed. If desired, add coconut milk after adding the spices. Garnish with chopped cilantro. (When making rice, add 3-4
Add mixed vegetables and cook for 10-15 minutes on low to medium cardamom pods and cloves to boiling water for added flavor.)
heat, stirring occasionally. Yields 4 servings.

When vegetables are tender, add the cooked rice in small portions mixing
gently to desired proportion of rice and vegetables. Garnish with cilantro
and cashews. Yields 4-6 servings.

10 Cooked Vegetables recipes for the pranic lifestyle a taste of isha

 Roasted Acorn or Butternut Squash Salad
1 (2-lb) acorn or butternut squash, seeded, peeled and cut in 1 chunks
Vegetable Rice 4 c spinach and/or arugula
MARINADE
2 c Basmati rice 4 Tbsp olive oil
2 Tbsp olive oil 1 Tbsp fresh thyme (3-4 sprigs or tsp dried thyme)
1 tsp cumin seeds 1 Tbsp fresh rosemary needles, chopped
tsp whole black pepper tsp salt and pepper or to taste
1 dry bay leaf DRESSING
tsp ground cloves tsp dried mustard powder
salt to taste 2 Tbsp lemon juice
2 medium potatoes, peeled and cubed 2 Tbsp water
1 c green peas 2 Tbsp olive oil
c carrots, diced tsp salt and pepper or to taste
c corn
c cashews (optional) Preheat oven to 400oF. Marinade squash for 10 minutes then transfer to
baking sheet arranged in single layer. Roast 35-40 minutes, turning mixture
Soak rice in water for 15 minutes then rinse three times and cook once halfway, until squash is tender and golden brown around the edges,
according to directions. about 35-40 minutes. Blend dressing ingredients in advance then toss with
salad greens and top with roasted squash. Yields 4 servings.
Heat oil over medium high heat then add cumin seeds, black
pepper, bay leaf, cloves, and salt. Once the spices begin to pop,
add potatoes and vegetables and cook for 5-6 minutes. Mix in the
cooked rice and continue cooking for 5 minutes. Remove bay leaf
before serving. Add cashews if desired. Yields 4-6 servings.

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

a taste of isha recipes for the pranic lifestyle Grains, Cereals & Proteins 17
 Peas Pilaf
Vegetable Upma 1 c uncooked rice
2 Tbsp butter or olive oil
3 Tbsp olive oil c raw cashews
1 tsp channa dhal (or other lentil, such as red or brown lentils) tsp cumin seeds
1 tsp mustard seeds 2 pods cardamom
2 carrots, chopped 1 inch piece of cinnamon stick
2-3 c tomatoes, chopped 2 cloves
1 c water 6 whole black peppercorns
salt to taste 2 bay leaves
2 stalks fresh curry leaves, chop leaves only c raisins
1 c cream of wheat c peas
bunch fresh cilantro, chopped salt to taste
2 c water
Heat oil to medium high heat then add channa dhal and mustard seeds
until they pop. Reduce heat to medium, add vegetables and cook 6 Soak rice in water for 15 minutes then rinse three times and set aside. Heat
minutes stirring occasionally. Add water, salt, and curry leaves, bring butter or olive oil over low heat then add cashews stirring frequently until
water to a boil. Slowly stir in cream of wheat , and cook for 8 minutes, they turn golden brown, remove cashews, raise heat to medium adding
stirring occasionally. Garnish with cilantro. Yields 4-6 servings. cumin seeds, cardamom, cinnamon, cloves, black pepper, bay leaves and
raisins and cook for about 10 seconds then add soaked rice, peas and salt,
stir while cooking for about 1 minute. Pour water into the rice mixture and
bring to a boil on medium high heat. Reduce heat to low and simmer 10-15
minutes until rice is fluffy. Remove whole spices and garnish with cashews.
Wild Rice Fruit Salad Yields 4-6 servings.

1 c cooked long grain rice

1 c cooked wild rice
1 c golden raisins or other dried fruit Banana Nut Porridge
c raw almond slivers
DRESSING 2 bananas
c olive oil 2-3 c soaked raw peanuts or other nuts, such as walnuts or cashews
c lemon juice freshly ground cardamom to taste
salt to taste honey to taste
1 tsp fresh ginger, grated water as needed

Prepare rice, cool to room temperature and stir in raisins. Blend Puree bananas and nuts in 1:2 ratio. Season with cardamom and honey.
dressing and toss lightly with rice mixture, garnish with almond Add water to desired consistency. Yields 2-4 servings.
slivers. Chill until served. Yields 4 servings.

20 Grains, Cereals & Proteins recipes for the pranic lifestyle a taste of isha
 Apple Porridge
1-2 cored apples
c coconut, grated
/3 - c water
1

c soaked almonds (peeled) or other nuts Fruity Nut Porridge

3-5 dates
1-2 Tbsp honey to taste 2 bananas or 2 apples or 1 mango or any combination you like
dash of vanilla c coconut, grated
dash of cinnamon c soaked raw peanuts
c water
Blend all ingredients well. Add more water if necessary. Can add honey to taste
additional coconut or any crushed nuts as garnish. Yields 1-2 servings.
Puree adding water as needed for desired consistency.
Yields 1 serving

Banana Coconut Porridge

5 bananas
honey to taste
1 c grated coconut Rice Porridge
c roasted peanuts
6 c water
Puree all ingredients. Yields 2-4 servings. 2 carrots, diced
c green beans, diced
1 c cracked rice
1/3 c soaked raw peanuts
Banana Date Porridge salt and pepper to taste

6 bananas Boil water, add carrots and green beans, slowly stir in rice, reduce
c coconut, grated heat, and cook 5-10 minutes, stirring constantly. Add soaked
3 Tbsp honey peanuts then season with salt and pepper. If thickens on sitting,
c water add boiling water and stir well. Yields 4 servings.
c soaked raw peanuts
3-5 dates, pitted and chopped

Puree, adding water as needed for desired

consistency. Yields 2-4 servings.

a taste of isha recipes for the pranic lifestyle Grains, Cereals & Proteins 21
28 Soups recipes for the pranic lifestyle a taste of isha
 Soups

a taste of isha recipes for the pranic lifestyle Soups 29

 Soups Cream of Asparagus Soup
1 pounds asparagus, chop stalks and set tips aside
6 Tbsp butter
6 Tbsp arrowroot or corn starch
2 c vegetable broth
2-3 c coconut milk
1 tsp salt
Carrot Curry Soup black or white pepper to taste

2 pounds carrots, peeled and cut in inch slices Heat butter to medium-high heat, then add chopped asparagus stalks
2 red bell peppers, diced in large pieces and cook for 8-10 minutes until tender. Sprinkle cooked asparagus
1 Tbsp olive oil mixture with arrowroot or corn starch and continue to stir over
2 Tbsp curry powder low heat for 5-8 minutes. Slowly add broth, stirring frequently until
1 Tbsp fresh ginger, minced thickened. Cool slightly. Puree mixture then return to low heat adding
4 c vegetable stock asparagus tips, milk, salt, and pepper. Heat gently, adding water if
4 c water needed for desired consistency. Do not boil. Yields 6-8 servings.
white pepper to taste
1 sprig fresh mint leaves, removed from stem

Heat oil to medium heat then add carrots and bell pepper Dhal with Spinach
and saut 5 minutes until peppers are tender, add curry
and ginger, cover and let simmer for 2 minutes. Meanwhile, c uncooked green gram
heat vegetable stock and water in a soup pot. Add sauted 3 c water
vegetables. Bring to a boil; reduce heat. Simmer, covered, 4 tsp cooking oil
40-45 minutes. Cool slightly then puree and return to heat, 1 tsp cumin seeds
seasoning with pepper. Garnish individual servings. with mint 1 c spinach, chopped
leaves. Variation: Substitute pumpkin for the carrots and add a 2 tsp amchur powder (dry mango powder)
little nutmeg and cinnamon. Yields 6-8 servings. 1 tomato, chopped
tsp turmeric powder
2 tsp fresh ginger, grated
salt to taste

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

medium high heat then add cumin seeds and fry for 2 minutes,
remove from oil. To oil add spinach, amchur powder, tomato,
turmeric powder, ginger, and salt. Saut over medium heat for five
minutes. Add green gram, increase heat to high, and allow mixture
to boil for 5 minutes. Serve hot with roti. Yields 4 servings.

30 Soups recipes for the pranic lifestyle a taste of isha

 Fresh Beet Soup
1 pound beets
1 c (approximately) reserved beet cooking water
1 c coconut milk
1 Tbsp lemon juice Hearty Lentil Stew
salt and pepper to taste
1 tsp fresh dill 1 large bell pepper, chopped
3 stalks celery, chopped
Scrub beets and place in a medium-sized pot with water and cover. Cook until fork tender 2 medium carrots, chopped
and allow to cool in water. Set aside 1 c of the water from the cooked beets. Once the beets 1 c parsley, chopped
have cooled, they are easy to peel. Chop roughly then puree until smooth adding reserved 1 Tbsp dried oregano
cooking water as needed. Return to low heat for 5 minutes, adding coconut milk, lemon 2 Tbsp olive oil
juice, salt, pepper, and dill. May be served at room temperature or chilled. Yields 2-3 servings. 1 Tbsp curry powder
1 tsp cumin powder
1 tsp ground anise seed
1 tsp black pepper
Ginger Vegetable Lentil Soup 1 quart water
pound dried lentils (optional can be soaked in advance)
10-12 c water (amount needed to cover all the vegetables) 2 medium potatoes, cut in chunks
1 pound carrots, sliced 2 whole bay leaves
bunch celery, chopped salt to taste
1-2 green bell peppers, chopped
3 vine-ripened tomatoes, chopped Saute peppers, celery, carrots, parsley, and oregano in oil in
1 c red lentils, soaked and rinsed (do not use green or brown lentils) stew pot for 10 minutes on medium-high. Stir in curry, cumin,
1 bunch fresh cilantro, de-stemmed and chopped anise, black pepper and saut for an additional 5 minutes.
4-5 Tbsp fresh ginger, grated Add 1 quart of water and dried lentils with potatoes and
4 bay leaves bay leaves. Cover and cook for 45 minutes on medium heat
2 tsp dried oregano (just under boil). Add salt to taste. Remove bay leaves before
2 tsp dill weed serving. Yields 8-10 servings.
2 tsp salt
ground black pepper to taste

Fill a very large stockpot/soup pot with about 10-12 cups water and bring to a boil.
Add prepared vegetables, lentils, and seasonings. Allow the soup to boil for a few
minutes and then simmer for about 40 minutes until the vegetables are tender but
still a little firm and the lentils are cooked. The soup should be very gingery and a
little peppery so it has a bit of a bite to it. Adjust the seasonings to taste. Remove bay
leaves before serving. Yields 8-10 servings.

a taste of isha recipes for the pranic lifestyle Soups 31