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    • cal16-November-2022 adminTarishi Shrivastava

      List Of Sattvic Food And Recipes

    • To cleanse the soul and body, filling it with positivity!

      We all have heard from our ancestors that food can purify our bodies. So it is right if we focus on the right type of food we are consuming. 

      The real meaning of sattvic recipes is Pure

      The sattvic food does not harm our bodies. It cleans the body and the soul and provides peace in both ways. The tradition of consuming sattvic food is from our ancestors, which keeps the soul and body positive.

      According to Shrimad Bhagwat Gita, sattvic food keeps us healthy, happy, cheerful and Strong. 

      The sattvic food is prepared without adding onion and garlic. As onion and garlic have heat-producing properties in our bodies, they make us angrier and welcome various diseases in our bodies.

      Nowadays people do not have time, making it difficult to cook sattvic foods. This makes them opt for fried and processed foods, which are quick to make and eat. Although knowing the adverse effects of these foods, people tend to consume these foods regularly.

      Consuming sattvic food does not mean having boiled vegetables or raw food. Instead, make sure to eat home-cooked food with your masala choice to make it tastier. Moreover, eating sattvic and home-cooked food helps absorb more nutrients into the body than other processed foods.

      Table Of Contents 

      1. Which Foods Are Considered sattvic Foods?

      2. Sattvic Recipes

      3. Dietitian’s Recommendation 

      4. The Final Say

      5. FAQs

      Which Foods Are Considered Sattvic Foods?

      As discussed above, foods containing heat-producing properties should be avoided in a sattvic diet. They increase aggression and negative thought processes in our minds, which is harmful to the overall betterment of health.

      The List Of Foods To Be Consumed In The Sattvic Diet Are As Follows

      • Vegetables- potatoes, spinach, carrots, lettuce, broccoli, peas, cauliflower
      • Sprouted grains- quinoa, barley, millet, amaranth (rajgira), bulgur
      • Fruit and juices- mango, apple, banana, peaches, guava, melons, cherries, and fresh juice
      • Coconut products, nuts, and seeds- pumpkin seeds, flaxseeds, walnuts, coconut, sunflower seeds, and sesame seeds
      • Pulses and legumes- sprouts, chickpeas, mung beans, lentils
      • Non-dairy and dairy products- curd, almond milk, coconut milk, soymilk
      • Natural sweeteners- jaggery, honey, cane sugar
      • Herbs-turmeric, coriander, basil, nutmeg, cumin, ginger 
      • Beverages- herbal tea, juice (fruit), water

      All the above food items can be easily consumed in a sattvic diet regularly. Any of the above food items do not have heat-producing properties and is healthy for the body, mind and soul.

      Sattvic Recipes

      1. Sattvic Potato And Cauliflower Sabji


      • Cauliflower- 200g
      • Potato- 100g, chopped 
      • Coconut- 20g, shredded
      • Tomato- 1 big, chopped 
      • Green chilli- 2, chopped
      • Rock salt, as per taste 
      • Ginger- 1 inch, grated
      • Cumin powder- 1 tsp

      Preparation Method

      1. Take a clay pot and put it on gas for heating. Add chopped cauliflower and potato

      2. Add water and let the vegetables cook by covering them with a lid for 15-20 minutes until they cook properly

      3. In a blender, blend ginger, green chilli, rock salt, cumin powder, tomato, and coconut and make a paste

      4. When the vegetables are cooked properly, add the paste and mix well with a light hand 

      5. Let the sabji take 1 boil, switch the gas, and close the lid.  

      6. With the steam, the sabji will emulsify with the spices, and after 10-15 minutes, you can serve it with roti or rice.

      2. Satvic Khichdi/Daliya


      • Brown rice/broken wheat- 40g, soaked 
      • Water- 2-3 cups
      • French beans- ½ cup, chopped
      • Grates carrot- ½ cup
      • Bottle gourd- ¼ cup 
      • Tomato- 1 big, finely chopped
      • Spinach- ½ cup, chopped 
      • Coconut- ⅓  cup, chopped 
      • Coriander leaves- ⅓  cup
      • Rock salt, as per taste 
      • Green chilli- 2-3, medium 
      • Turmeric powder- 1 tsp

      Preparation Method

      1. Add the soaked brown rice/ dalia and water in a clay handi and let the rice/Dalia cook.

      2. Check if the rice/ dalia is half-cooked. Add turmeric powder, french beans, bottled gourd, and carrot. Mix well and let it cook for some time.

      3. In the properly cooked rice/dalia, add the chopped spinach and green chilli and let it cook again for 5 minutes until the raw smell of spinach disappears.

      4. Switch off the gas and add finely chopped tomato, grated coconut and rock salt. Mix well, close the lid, and cook with the steam until the grated coconut leaves the oil 

      5. After 5-6 minutes, mix the khichdi well and garnish with chopped coriander leaves. 

      3. Sattvic Tomato Soup


      • Tomato- 3-4
      • Coconut milk- ⅛ Cup
      • Rock salt, as per taste 
      • Black pepper powder- ½ tsp
      • Clove- 2-3 nos 
      • Cinnamon- 1 small stick
      • Water- ½ cup
      • Sugar- 1 tsp

      Preparation Method

      1. Carred the tomato on gas for 5-6 minutes.

      2. Remove the skin of the tomatoes and chop them into two pieces.

      3. After removing the skin, blend the tomatoes and sieve the paste properly to remove the seeds.

      4. Add water to the sieved tomato paste and mix well.

      5. Put that mixture in a pan and add rock salt and black pepper powder.

      6. Let the soup boil for 5-6 minutes.

      7. In a blender, blend clover, cinnamon, and sugar powder and add the powder to the soup according to your requirement.

      8. Add coconut milk to the soup to make it thick.

      9. Serve the soup in a bowl by adding black pepper powder for garnishing.

      4. Sattvic Maa ki Dal


      • Udad dal- 60g, soaked 
      • Tomato- 1 medium, chopped 
      • Kidney bean- 2 tbsp, soaked 
      • Tomato- 1, paste
      • Turmeric powder: ½ tsp
      • Jeera seeds- ½ tsp
      • Coriander powder- 1 ½  tsp
      • Jeera powder- 1 tsp
      • Red chilli powder- ⅓ tsp
      • Bay leaf- 2 leaves 
      • Green chilli- 2, finely chopped
      • Clove- 2-3 nos 
      • Cinnamon stick- 1 small piece
      • Cardamom (big and small)- 1 each
      • Kasuri methi- 1 tsp
      • Fresh cream- 1 tbsp
      • Salt, as per taste 
      • Ghee- 1 tbsp

      Preparation Method

      1. Cook urad dal and kidney beans properly in a pressure cooker.

      2. After draining them, smash the cooked dal and kidney beans

      3. Take a medium-deep pan to add ghee and let it heat

      4. Add cinnamon stick, clove, bay leaf, and cardamom until the raw smell goes.

      5. Add chopped tomato and green chilli and let the tomato cook.

      6. Add all the dry masala and tomato paste, mix well, and cook until the ghee floats above the masala

      7. You can add water as per your choice to make dal thin 

      8. Add salt according to taste

      9. Let the dal boil for 5-6 minutes. Add fresh cream and kasuri methi.

      10.Garnish it with coriander leaves, and serve.

      Dietitian’s  Recommendation

      A 100% vegetarian diet should consist of seasonal fresh fruit, plenty of fresh vegetables, whole grains, lentils, sprouts, dried nuts, seeds, honey, fresh herbs, and dairy products. These nutrients increase our levels of sattva or consciousness. Sattvic cuisine is prepared and consumed with affection, gratitude, and mindfulness.

      A sattvic individual has a balanced personality and is calm, pleasant, serene, friendly, and full of energy, enthusiasm, health, hope, and aspirations. Another benefit of the sattvic diet is that it is a very efficient way to lose weight and keeps weight under control. When a sattvic food is over-processed, preserved for a longer time, or deep-fried, it turns tamasic.

      -Dietitian Akshata Gandevikar 

      The Final Say

      Sattvic food has fresh fruits and vegetables which have their original taste. No oil or extra masala is added to enhance the flavour so that we can get all the vital nutrients in a potent form and stay healthy. Sattvic foods are great for our body and help to keep chronic ailments at bay. 


      1. Why do people eat sattvic food?

      Sattvic food provides positive energy to the body and also keeps our body healthy.

      2. Instead of oil, what else can be used to make sattvic food?

      Instead of using oil, you can use coconut milk or grated coconut in cooking.

      3. Sattvic food means eating raw fruits and vegetables. Is it so?

      Basically, sattvic foods are:

      • Ripe
      • Raw
      • Lightly cooked 
      • Freshly prepared

      Foods that are old or not appropriately prepared are not sattvic. The sattvic diet is high in nutrient-rich plant foods and low in processed and fried foods.

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