Sattvik Cooked Foods: Brown Rice Idli with Satvik Sambar

Brown Rice  okra Idli with satvik sambar

              In nature,  matter exists in the 3 'GUNAS' namely the 'SATTVA',the 'RAJAS' and the ''TAMAS'. All things fall into any of this category. We see these three gunas in fruits, vegetables and all the foods we eat.The definition for sattva, Rajas and Tamas is well defined in Bhagavat Gita 17.8. The interesting point we all will like to know is about the satva guna or satvik qualities;  'SATVIK' qualities are 'longevity' strength' purity of mind and body' freedom from disease' 'happiness' and cheerfulness. Every one of us long to have these qualities. Then  we should go for  more "SATVIK" foods. To get these qualities, BHAGAVAT GITA  reveals us to take foods which are 'juicy'  'containing lubricant fat, enduring and pleasant'. These  qualities attribute to vegetable salads and fruits. But as we are used to cooking and cooked foods for all these years, to satisfy our mind we go for cooked foods. But it is necessary to ensure that we make it more satvik by avoiding excess of oil,  excess of condiments and spices ( garam masala),  over cooking, deep frying, etc which tend to spoil the satvik nature of the food, and attribute to over eating. Slow  and conservative cooking, with less spices,in low temperatures and pressure will be ideal and food thus prepared is best to be consumed within three hours of preparation.

          The cooked  food contains 1 portion of brown rice or millets to 3 portions of vegetables. 

Brown rice Idli:

Ingredients:

Brown rice........................250 gms

ladies finger (okra)...........125 gms

methi (fenugreek) seeds.......5gms 

sprouted peanuts (optional)..handful

vegetables to add to the idli batter.

Desired vegetables like carrots, capsicum, beans  and peas can be finely chopped and kept ready.

Method of preparation:

soak brown rice and methi seeds for 6 hours in plain water. Then grind it along with finely chopped ladies finger, till a smooth batter is obtained. let it rest for an hour or two. Then chopped vegetables and sprouted peanuts are added to the batter  and can be poured in Idli plates and steamed.

Useful Tips:

Six hours of soaking is enough for the desired fermentation process. Prolonged fermentations may lead to putrification which spoils the nature of the idles.

Instead of chopping and  adding ladies finger for grinding, it may be blended in the mixer jar and then added with the rice for grinding to ensure proper grinding.

  Satvik sambar:

Sambar usually has 4 ingredients;  

        (1)the base which gives it the consistency or the thickness

        (2)the vegetables in the sambar.

        (3)the souring agent;usually the tamarind juice

        (4)the ground masala powder which gives the flavour.

the Satvik sambar also contains the 4 ingredients

      

        (1) The base : Any one of the vegetables listed below can be chosen for the base.,It is cooked in sufficient water, mashed and kept aside.

                                  

                                1. Ashguard

                                2.pumpkin

                                3.chow-chow
                                4. moong sprouts

        (2)The vegetables: Any 2 or 3 of the below listed vegetables can be chopped into medium sized pieces and steam cooked and kept aside. Green chillies can also be added if required.

           1. carrots

           2.broad beans

           3.beans (french beans)

           4.brinjal (egg plant)

           5.capsicum -any colour

           6.potatoes

         (3) The souring agent: Ripe country tomatoes serve this purpose. 

        (4)Sambar powder: The following spices are dry roasted and ground into a fine powder.

          1.pepper ...............1 measure

          2.Jeera (cumin).....2 measures

          3.coriander seeds..1 measure

          4.fenugreek seeds.1/2 measure

Quantity of ingredients needed for 1 person:

Base vegetable......................55 gms
vegetables in the sambar.......83 gms
tomatoes.................................3 in number
sambar powder.......................1 teaspoon

Method of preparation:

Grind Tomatoes and sauté them in a wok for few minutes. Add the sambar powder to this and sauté for few more minutes till it starts to thicken. Now add the steamed vegetables and the blended 'base vegetable' paste to it and sauté till the flavours mix well. add  salt and chopped coriander leaves.

useful tips;

Always salt is to be added at the end of cooking. This will help us to use less amounts of salt.

when the base vegetable is cooked and mashed, if there is any remaining water in the vegetable, it is to be retained and added to the sambar.

If a still thicker consistency is required, we can take some of the vegetables from the sambar, pulse it in a mixer (no need to make it to a paste),and add it back to the sambar.

we can add half a cup of coconut milk in the end to enhance the taste and consistency.

Vegetable Salads

Vegetable Salad

        salads are the most important part of ones diet.  The ph of the blood of a healthy individual is slightly alkaline  and the body always maintains this ph level . All fruits, all other cooked foods we eat are acidic in nature. The only alkaline food is raw vegetable. Also it is the food which has "LIFE" in it. 

Select two kinds of vegetables., one soft, watery or leafy vegetable., the other crunchy or  a harder vegetable. Add   coconut, tomatoes and coriander as Basic Salad Dressing commonly called BSD.   Sprouts  of any kind can be added to this salad.

If a salad of 400gms is to be prepared for one person then vegetables can be taken as given below

soft/watery/leafy vegetable   .....140 gms

crunchy/hard vegetable  ..............70 gms

tomatoes ............................          70 gms

coconut ............................            70 gms

sprouts and coriander ................  50 gms

useful tips

when palak is used tomatoes are avoided since both of them have oxalic acid.

weekly twice sprouts can be added,during which amount of coconut can be reduced.

sprouts which germinate soon are more beneficial to the ones which take longer time.
like moong sprouts are preferable to sesame sprouts.

shredded ginger in small amounts can also be used to enhance flavour.

salt, pepper and lemon are  always to be avoided.

while peeling, care should be taken to remove only the outermost hard cover because much of the vitamins will be there just beneath the peel.,and for most of the vegetables thorough cleaning is sufficient.

And salads must be "chewed" properly. It must be made into a liquid in the mouth, well mixed with the saliva and then swallowed.



examples:

1. cabbage 2 parts,or broccoli 2 parts, carrot 1 part, and BSD
2. zucchini 2 parts,or chow-chow2 parts,beetroot 1 part and BSD
3. cauliflower 2 parts, capsicum 1 part,and BSD
4. broccoli 2 parts,red radish 1 part and BSD
5. cucumber 2 parts, palak or lettuce leaves 1 part and BSD

Broccoli, carrot salad

Broccoli.................160gms

carrot......................80gms

tomatoes.................60gms

coconut..................70gms

coriander...............20gms

ginger....................10gms

Beetroot, chow-chow salad

chow-chow ----140gms

beetroot--------70gms

coconut---------100gms

tomato----------70gms

coriander-------20gms

Beetroot, zucchini salad

zucchini..................110gms.

Beetroot...................60gms

tomatoes................100gms

coconut...................80gms

coriander................20gms

carrot,cucumber,capsicum salad

carrot...........70gms

capsicum.....80gms

cucumber....60gms

coconut......70gms

tomatoes..100gms

coriander...20gms