The sattvic diet, rooted in ancient Indian traditions like Ayurveda and Yoga, emphasizes foods that promote a clear, calm, and peaceful state of mind. This article delves into the principles of a sattvic diet and offers a variety of recipe ideas to incorporate this mindful approach to eating into your daily life.
Understanding the Sattvic Diet
Ayurveda explains that foods affect the qualities of the mind in different ways, categorized into three primary groups known as the Gunas: sattva, rajas, and tamas. A sattvic mind is clear, peaceful, and harmonious. A rajasic mind is active, restless, aggressive, and worldly. The tamasic mind is lethargic, impulsive, cruel, and degenerate.
Since our thoughts, words, and actions are shaped by how we feel, our diet directly influences these states of mind, and in return, the mind affects our diet choices. The ancient texts, like the Hatha Yoga Pradipika and the Bhagavad Gita, explain that a sattvic diet is necessary for a pure mind and promotes longevity, goodness, strength, health, happiness, and pleasure.
A modern sattvic diet can be described as one that avoids meat, fish, eggs, alcohol, caffeine, bleached flours, white sugar, and other processed, irradiated foods. This diet instead focuses on high prana, living foods that consist of organic, whole, natural fruits, vegetables, nuts, seeds, and grains grown in harmony with nature on good soils and cultivated with an attitude of love. When we consume these foods, it produces clear thinking, loving actions, and an open heart. It produces expansion, rather than contraction.
Core Principles of a Sattvic Diet
In general, foods that are fresh, wholesome, organic, and plant-based are sattvic. Most fresh fruits and vegetables are included in a sattvic diet, with some exceptions. Fresh fruits, vegetables, nuts, are part of the sattvic diet; these foods are all high in pranas, which means life force energy. Some vegetables that have negative pranas and are to be avoided in a Sattvic diet are aubergine or brinjal, onion, and garlic. The other foods that are encouraged in the Sattvic diet are plenty of water, whole grains, pulses, fresh fruits and vegetables, nuts, fresh milk, ghee (clarified butter), yogurt, honey, and jaggery.
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While avocados, radishes, garlic, and peppers are sometimes considered rajasic, there are good reasons to include modest amounts of rajasic foods in one’s diet. Furthermore, a small amount of tamasic foods are fine to include in an overall sattvic diet.
The Culinary Landscape of Sattvic Cuisine
Many cultures and communities around the world embrace dietary principles aligned with sattva. For example, traditional South Indian vegetarian cuisine often excludes onions and garlic. The iconic South Indian vegetarian classic cookbook "Samaithu Paar" or the English version “Cook And See,” published in the 1950s, considered the pioneer of starting the trend of publishing cookbooks in India and still known as a bible for young brides and for those who want to learn the nuances of South Indian vegetarian cuisine, has a total of 350 dishes in it. Only 5% of these dishes have onions and garlic in them, with the word optional mentioned in the brackets for those recipes which happen to use them.
Sattvic Recipes to Inspire Your Journey
If you are looking for sattvic diet recipes, the options are endless. Pick up any Ayurvedic cookbook and you will find a plethora of sattvic diet recipes. But the best way to start is to take fresh, organic, seasonal vegetables and have them with grains and legumes (like kitchari) or saute them in a stirfry. You can also roast them or make them into soups and stews. Another great way to eat sattvic is to eat fresh, organic seasonal fruit. Consider stewed apples, pears, or berries with lots of spices for breakfast and raw fruits for a late afternoon snack. You can also enjoy herbal teas and a cup of turmeric milk (with plant-based milk or fresh, organic cow’s milk).
Here are some more specific ideas:
Kitchari: A Cornerstone of Ayurvedic Cooking
Ayurvedic kitchari is often referred to as India's chicken soup and the congee equivalent of Chinese medicine. It is a simple, dynamic, and heart-warming synergy of mung beans, basmati rice, and digestive spices, kitchari is great for times of healing and recovery. This dish is not only nourishing but also easy to digest, making it an ideal choice for cleansing and rejuvenation.
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Daal (Lentil Stew): A Protein-Packed Staple
Daal, a lentil-based stew, is a versatile and protein-rich dish that can be adapted to suit different tastes and dietary needs. When prepared with sattvic spices and fresh vegetables, daal becomes a comforting and grounding meal.
Upma: A Flavorful Semolina Dish
Quinoa upma is very delicious, flavorful and packed with protein and nutrients. To prepare it:
- Add salt and boil quinoa with water for up to 12 minutes. Drain.
- Add oil to the pan, add mustard seeds, curry leaves, asafoetida, and green chili.
- Add cooked quinoa and salt and chopped tomatoes. Mix well on low flame.
- Garnish with coriander, roasted chana dal, groundnuts, green chili, and curry leaf.
Quinoa contains significant amounts of tocopherols (vitamin E) and riboflavin (vitamin B2).
Pesarattu: A Nutritious Green Gram Dosa
Pesarattu is a crepe-like bread that is similar to dosa. It is made with a batter of green gram (moong dal) but, unlike dosa, it does not contain urad dal. Pesarattu is eaten at breakfast. Moong Dal is Packed with protein and low carbs, green gram otherwise known as moong dal is one of the best vegetarian superfoods.
South Indian Inspired Dishes
Chef Manu Nair from Dakshin restaurant at the ITC Maratha created an exhaustive spread of sattvic South Indian meal specially for DivineTaste consisting of:
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- Alvemandi Podi, a spicy savory dish from the Saraswat community of Karnataka made with colocasia or arbi served with a spicy chili chutney called Korivikaram Chutney from Andhra Pradesh
- Kalan, a Keralan dish made with raw bananas and yam and cooked in a mild coconut gravy
- Pumpkin Erissery, another exotic traditional Keralan dish
- Olan made with black eyed peas and white gourd
- Tindli Bibo Upkari, a Saraswat Brahmin dish from Karnataka made with tendli or ring gourd
- Tarkari Padartha, a vegetable dish in a mildly spiced tomato and cashew gravy
- Menaskai, spicy sweet dish from Udupi in Karnataka
- Manga Curry, a country style ripe mango and coconut curry
- Parippu Kootan, a festive Dal from Kerala
- Tropical dry fruit payasam, a sweet dish from the temples of Tamil Nadu!
Creative Combinations
- Sweet Potato and Kale: Orange like the rising sun, wrapped in bitter green crispness, sweet potatoes with kale make you feel brightly alive. Sweet potatoes give this meal substance, while kale's lightness brings this dish into a perfect balance.
- Asparagus Saffron Risotto with Lemon: Asparagus Saffron Risotto with Lemon is a perfect way to celebrate your first picnic in Spring, Italian style.
- Buttered Rice with Peas: The buttery rice and sweet peas are complemented by lemon's sourness. Cumin adds a savory note to the luxurious feel. This simple yet exotic dish is topped with crunchy roasted cashews.
- Coconut Rice: Cool, soothing, and nourishing, it's no surprise that Coconut Rice is a staple of so many tropical cuisines. Your digestion is much weaker when the weather is warm than when it is cool.
Beverages
- Lime Basil Ginger Cooler: This summer beverage premiers the sassy, sour snap of lime elevated with aromatic basil and spicy, glowing ginger.
- Frothy Almond Date Shake: Frothy Almond Date Shake nurtures and comforts your whole body, making it a the perfect addition to an Ayurvedic diet.
- Vata Tea: Enjoy the pungent and sweet aroma of ginger in this Vata balancing tea. Aromatic cardamom and lime juice bring springtime freshness with your first sip.
- CCF Tea: Cumin, Coriander, & Fennel tea (CCF tea) is one of the simplest and most famous Ayurvedic home formulas for detoxification, weight loss, and the burning up of excess water retention.
- Golden Milk: Gold milk is the fabled "milk and honey" of the promised land and provides tremendous nourishment. Its fragrant spices will awaken your appetite for its nurturing satisfaction.
- Coconut Milk Smoothie: Rich and smooth, this 'Coconut Milk, Almond Butter, Date & Vanilla Bean Smoothie' provides some much needed, sweet comfort during a long, exhausting day.
Other Recipe Ideas
- Soups: Experiment with cream of rice soups. Called "Congee" in Chinese Medicine, cream of rice soups are the "chicken soup" of China. A warm breakfast for the winter season.
- Sweet Treats: Soft cooked pears are a balm for the heart and comforting in the tummy. Pear's sweet taste and the relaxing aroma of cardamom make for a light breakfast or soothing mid-day snack.
- Crisps: Country-Home Sweet Potato & Spicy Pecan Crisp is a satisfying way to spend an evening before the fire. Recline in your favorite easy chair as you enjoy soft, comforting sweet potatoes.
- Pancakes: Shake things up and experiment with Coconut & Cilantro Savory Pancakes. These are unlike your average run-of-the-mill pancakes. Sprinkled with chewy coconut and bright cilantro.
- Shakes: The heavenly Peppermint Cocoa Shake brings a jovial smile to your lips with its smooth and creamy sweetness. Everyone loves milkshakes, but it's hard to find one that loves you back.
- Rice Pudding: Rice pudding is sweet and delicious. It's also simple to make and liked by all. Traditional Indian rice pudding includes exotic spices like saffron and cardamom. It can be enjoyed both warm or chilled.
- Dal: Bright and colorful, Ginger Dal adds a festive highlight to any meal. With its spices, Ginger Dal warms your body from core to limbs. This savory, heartwarming Indian favorite is belly filling.
- Sambar: Spicy, sweet and sour Coconut Turmeric Sambar is a spring soup warms your belly on the coldest day. Awaken your senses as you journey to beautiful South India, a landscape palm trees, endless blue skies, and scents of spices greeting your nose.
Lifestyle Considerations for Sattva
Beyond diet, a sattvic lifestyle encompasses various practices that promote mental clarity and well-being. These may include:
- Mindfulness: Cultivating awareness of thoughts, feelings, and sensations.
- Yoga and Meditation: Engaging in practices that calm the mind and body.
- Spending Time in Nature: Connecting with the natural world to reduce stress and promote relaxation.
- Compassion and Service: Engaging in acts of kindness and helping others.
Benefits of Embracing a Sattvic Diet
The main benefit of the sattvic diet is good gut health. Due to high fiber content, there is an ease in bowel movements. The food is also not very highly cooked or excessively greasy and salty; it is moderate. As a yogi, it helps you go deeper in your meditation practice. People who have been on the diet for a while, their sweat is also odorless.
Those who shift to a sattvic diet experience a huge uptick in energy levels, are more able to resist diseases, their immunity swells up, and there is also more awareness of your emotions.
Navigating the Sattvic Path
Eating a sattvic diet doesn’t mean you need to ignore your dosha. You can choose sattvic foods that are balancing for your dosha.
Building a sattvic diet can be a fun, enjoyable, and creative process. Just remember, focus on fresh, organic, seasonal, and tasty!
In case one cannot maintain a full-fledged sattvic diet, a bi-monthly detox with only high-fiber fruits and liquids is suggested for a great cleanse. Alternatively, fasting on just fluids, 1-3 days prior to the full moon, on the day of Ekadashi, which comes twice a month, is also beneficial. Ekadashi is ideal since the body is 78 percent water, so is the moon and mind. Moon, body, mind, everything is connected.