Vegan Raita with Bottle gourd

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Raita is an Indian dish made with yogurt and any vegetable as a side dish with a meal. Here is the vegan version.

1/2 Cup Braised Almonds Soaked for 24 hours to make almond yogurt. If you are not vegan, happily use yogurt
Bottle gourd chopped pieces 1/2 cup.
Mustard seeds, Cumin Seeds, Curry Leaves (optional) for tempering
Salt, Oil.

Almond Yogurt:
Make Almond milk by blending the almond in just enough water to help blending. Add some more water and blend again. Strain.
You can use it right away or let it form into a thick yogurt for various uses later on.

To form a thick yogurt, let the strained liquid sit until it ferments a bit, just enough to give a slight sour taste. Usually 10-36 hours should be enough. It also thickens with time like yogurt. Transfer to the refrigerator and use in various recipes.

Raita:
Sautee/Steam/Boil the bottle gourd pieces.
In a small pan do the tempering with mustard seeds, cumin seeds and curry leaves(Just heat the pan, and let them splutter)
Add this tempering, bottle gourd, salt and coconut oil to the almond yogurt and mix well.
Add water and mix well to get the desired consistency.

Serve as a side dish. Goes very well with chapati or rice.

Instead of bottle gourd you could use carrot, zucchini, cabbage or any other vegetable of your choice.

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Jicama Salad

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1 medium size juicy pink jicama (the fruit like juicy jicama, not the dry variety)
1 avocado
15 cherry tomatoes
2 handfuls of baby spinach
2 big celery stalks
3 small red radishes
1/4 of iceberg lettuce
1 tablespoon of sunflower seeds

Cut all veggies into equal size cubes.
Mix with olive oil, lemon juice, salt, pepper. Let it marinate for an hour before serving.

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Green Salad with Raw Sprouted Brown Rice


Ingredients

1. 1/2 cup sprouted brown rice. If you are not 100% raw direct steam this rice for some time just to make it a bit tender not to cook it entirely

2. 1/4 cup sprouted sesame seeds.

3. 2 Bunches of your favorite greens chopped.

4. Lemon juice, salt, oil to taste.

5. Handful of raisins.

Procedure

Just mix them all througly with hand and let it marinate for 30 mins.

I have served it here with a sweet pepper to have some color!

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Art of Growing Micro Greens

Here we will know how to grow sprouts. To know about the benefits of sprouts, please click here.

What you need

The easiest method is to use a glass jar. It’s best to choose one with a wide neck as this makes it easier to remove the sprouts when they are ready. Cover the jar with muslin or netting held in place with a rubber band. This is so that the seeds can drain and have plenty of air.

Simple Steps

Always use organic seeds produced for sprouting. Other seeds may have been sprayed with pesticides.

1. Day One : Soak overnight

Depending on the size of the seeds, their quantity to soak varies. For smaller seeds like alfalfa, use 2 Tbsp. For medium seeds like fenugreek , use 3 Tbsp. For bigger seeds like mung,sunflower etc use 4 Tbsp.

For soaking you just need to make sure that the seeds are fully covered by the water.Cover the jar with muslin and secure with a rubber band or use a meshed lid.

2. Day Two ,Three,Four  : Rinse twice daily

Pour out the water and rinse. Leave the jar resting in a dish or bowl in an inclined position so to catch any water that drains out. Try to get the seeds evenly distributed along the length of the jar.

Tip: You don’t have to remove the lid to rinse the seeds. Hold the jar under the tap and let water run in slowly at an angle. This helps the water to run through the sieve. You can now pour the water out without loosing the seeds down the sink!

Rinsing twice daily  ensures that the seeds are kept wet, but in fresh water. If they are not rinsed often enough, they can start to rot. Make sure the seeds are not water logged.

Repeat this process until you get the desired length of sprout. The number of days it takes  depends on your local temperature and seeds.Here I have used alfalfa seeds in spring . The temperatures is 23 degrees celcius on average.It takes 5 days in such conditions. In summer and winter it will vary.

3. Day 5 Morning : Open, Wash, Spread for light !

Open and wash thoroughly but carefully to remove all the hulls shed. Place the sprouts in a sieve with holes just big enough for the hulls to escape but small enough for the sprouts to remain and run cold water over them.

Spread them evenly on a porous sheet or tray and cover with mesh umbrella. Let them be in light (NOT direct sunlight otherwise they will burn) until evening.

4. Day 5 Evening: Ready to eat !

Or store in refrigerator for 3-5 days.

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Buckwheat Salad

1. 1 cup buckwheat .
2. 3 large cucumbers.
3. 1 big onion.

For the dressing please see Vegan buttermilk.

Preparation:

1. If you are 100% raw, just soak buckwheat for an hour. If not, steam it for around 10 minutes. Make sure it does not get pasty. The grains should still be separate and with intact shape.
2. Dice cucumbers and onions into medium size cubes.
3. Wash and drain buckwheat under cold water.
3. Pour dressing over, mix well and refrigerate or just refrigerate the salad and pour dressing while eating. You can add any other vegetables to the salad like Lettuce, Broccoli, Tomatoes etc. if you like.

Serving :
Serves 2 on a hot summer noon.
Serve cold.

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Collard Spring Onion Salad

Ingredients(Measurements) :

1. 1 bunch of collards.
2. 1 bunch of spring onions- just the green part not the roots.
3. Salt to taste.
4. 1/2 of a lemon’s juice.
5. 1 Tbsp sesame seeds
6. 10 Cashews
7. 10 walnuts
8. Grated ginger – 1/4 tsp (Optional)
9. 1 tsp of sesame/olive oil.

Preparation:

1. Chop collards and spring onions finely.
2. Add all ingredients together and mix with a spoon.

Serving :
Serves 2 as a salad. To make it more filling you can add steamed quinoa / puffed amaranth if you are not 100% raw.

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Plantain with Greens Salad

Its all about eating more and more greens with a smile. Add them with your favorite steamed vegetables. Here is one of my favorites.

Ingredients(Measurements) :

1. 2 Big Green unripe Plantain Bananas.
2. 2 Bunches Romain Lettuce.
3. 1 Bunch Spinach.
4. Salt to taste.
5. Cayenne to taste.
6. 1 Tbsp oil.
7. Optional : If you like, you can give tadka of udad dal,rai,jeera,lal mirch.(seasoning of roasted mustard seeds, cumin seeds, red chilli)

Preparation:

1. Cut bananas in thick round shapes without peeling.
2. Steam for 10-15 minutes. Use a fork to see if its rightly cooked.
3. Remove the peel.
4. Cut each round piece into 4 parts.
2. Place banana pieces in a bowl and mix with remaining ingredients.

Tip:

First try this combination and then you can be creative with the choice of greens .
If you have reached to 2 bunches of raw greens everyday you are great !! :).
I had started with 5 leaves of raw greens , yes just 5 leaves of spinach.
I have now reached to 1-1.5 bunches of raw greens everyday, in 18 months time.
There is no need to set goals. Start with few leaves and the body will guide you.

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Cabbage Potato Onion Spinach Salad



Ingredients(Measurements) :

1. 1 Potato.
2. 1 bunch Spinach.
3. 1/2 Cabbage.
4. 1/2 Onion.
4. Salt to taste.
5. Cayenne to taste.
6. 1 Teaspoon oil.

Suggested Tool:Mandolin

Preparation:

1. Use a mandolin to slice cabbage to look like noodles.If you don’t have one, just chop into thin long stripes using a knife.
2. Use a mandolin to slice broad noodles of onion.
3. If using baby spinach use as is. If using regular spinach, chop into big pieces.(I prefer tearing greens with hands rather than using knife. It somehow tastes better)
3. Steam Potato for 10 minutes.
4. Mix all with salt,cayenne,oil.

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Fennel Salad With Chamomile-Rosemary Vinaigrette

Ingredients(Measurements)

Base :
1. 2 large fennel bulbs, halved,cored and stalks removed.
2. 3 chamomile tea bags
3. 1/4 cup white wine vinegar
4. 1 teaspoon hcopped fresh rosemary
5. 1/2 cup extra-virgin olive oil
6. 1/4 tsp salt
7. 1/4 tsp freshly ground pepper

Preparation
Thinly slice fennel bulvs, diagonally, and place in a large bowl.
Set aside.
In a bowl, steep tea bags in vinegar for 15 minutes.
Squeese out tea bags into bowl and discard bags.
Add rosemary to vinegar-n-tea mixture and whisk in olive oil.
Add salt and pepper.
Drizzle vinaigrette over fennel, and refrigerate salad until ready to server.

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