SATVIK FOOD

What do you believe to be healthy living?

It can include many things like having good lifestyle habits and eating habits, exercising regularly, maintaining fitness and eating right. Basically, it covers all the components that are necessary in maintaining your overall optimum health. These are the first things that we think of that come to our minds.

We so often overlook one thing, which is a major factor influencing our lives, that is happiness. We work like machines, running in circles to get money, build friendships and working hard to provide the best for our families, all to be happy. It is like a goal at the end of life that we want to achieve. Looking back and having no regrets. People fail to understand that happiness, satisfaction and being content is what makes living healthy.

There is no complete healthy living without happiness.

How we digest our food properly is more important than what type of food we consume. When we see things from a naturopathic point of view, these factors hold more significance, and your routine and diet are secondary components.

Whenever you are consulting a patient, it is crucial to understand their state of mental health before starting treatments or performing therapies. It is necessary to keep their mental state of health as a priority.

There are many Satvik recipes to promote a healthy lifestyle. When we talk about the term Satvik, it means food that is fresh and alive. We shouldn’t consume dead foods as they may cause potential harm to the body overtime.

It is the food that you prepare on your own and is consumed within an hour, after which all food becomes dead food.

There are various cuisines, foods, diet, lentils and grains that are available everywhere. It is the basic food required to maintain efficiency in the body and provide it with nutrition.

There are certain elements that you can add to your routine food to make it even healthier.

SOUP AND ITS TYPES:

Soup is something that can be consumed in any season all year round. It is a predigestive food that aggravates the Agni or fire element in the body. It improves our metabolism and digestive system as well.

Before having any solid hard to digest foods, predigestive foods make it easier for the stomach to work at an optimum level.

Generally, the most common soup is tomato soup. Apart from that there are a lot of different soups as well which are available. Soup is also considered as a complete food. Those who are on a diet consume maximum nutrients from soup.

It is advisable to add a bowl of soup a day before either your meals, lunch or dinner. It provides a lot of health benefits. It is also essential not to stick to a single type of food. You should have different varieties in the food that you eat as well.

Those having a weak digestion can also benefit from having soup.

Tomato Soup:

You can make a delicious soup from tomato, mint leaves, ginger, pepper and rock salt. The people who have a sweet tooth can add organic jaggery to it too.

To prepare the soup:

Adding tadka in the soup is the wrong method to make it. For one person around 200gms of tomatoes are enough. Chop the tomatoes, add some ginger, pepper, jaggery, rock salt and other ingredients and put them in a steamer or cooker. Add a glass of water to it and make sure to boil it properly and for the cooker two whistles are more than enough. Once this is done, use a blender to make it a soup, strain it and enjoy!

This is the basic method to prepare any type of soup. Once it is prepared there is no need to boil it again to transfer it in a bowl. It is to be prepared only once. These soups need to be strained properly otherwise for other soups it is not necessary.

Lemon Soup:

It requires lemon, black pepper, fresh coriander and rock salt for preparation. Black pepper is super beneficial to activate the fire element in your body. Rock salt and pepper are very healthy and boost your digestion process. It can be made using the same procedure as mentioned before.

Drumstick Soup:

Moringa powder is gaining popularity in multiple countries nowadays. We are blessed with the abundance of drumsticks in India that we do not require such type of powders which may prove to be quite expensive as well. For people who can’t find fresh drumsticks, moringa powder works just fine.

This soup can be made using drumsticks, black salt and lemon by the procedure mentioned before. It is necessary to strain and smash the drumstick properly. It is very healthy, easy to digest and full of nutrients.

Mix Vegetable Soup:

It is a very simple recipe. You can use whatever you have lying around the house. Maybe cabbage, cucumber, carrots, brinjal, etc. You can even use sweet or raw bananas and raw potatoes as well to make it. It’s completely up to you to choose the ingredients.

You can add garlic, rock salt and pepper to it and cook as per the procedure mentioned above. And voila! Your soup is ready!

Moong Soup:

Some of you may have doubts as to how to consume protein through food in your routine. This is one of the natural sources which provide protein. Whole moong, along with black pepper, black salt (usually suggested with lentil soups for avoiding gas problems), lemon and some fresh coriander for garnish!

Green Split Moong Dal Soup:

It has a similar recipe to the one above. The ingredients used here include green split moong dal, lemon, rock salt, black pepper, coriander stem, cumin powder and Hing or asafetida.

Mushroom Soup:

It is made using button mushrooms (or according to the seasons), broccoli, rock salt and pepper. The ingredients must be used as per the seasons.

Sweet Corn Soup:

It is a very common ingredient and type of soup. You can even add some veggies along with sweet corn to its soup. Carrot, French beans, green capsicum, rock salt and pepper are the ingredients that you may add in the soup.

Nutty Soup:

If you crave a change from the traditional soups, you can definitely try these. It is an excellent source of protein as well. It is made using almonds.

You can add broccoli and for providing better taste, onion, ginger, garlic, rock salt, lemon and pepper are some other ingredients that you may add.

You need to soak the almonds for 5-7 hours and then boil them normally like you would for a soup.

Pumpkin Soup:

It is very beneficial. It is made using pumpkin, asafetida, carom seeds, rock salt and pepper. Carom seeds are very easy to digest and can be seeded instead of black salt as they have very similar properties. Likewise, as per the desire for change and availability of ingredients, you can change the elements in the soup as per your liking.

Raw Banana Soup:

For all our South-Indian lovers, you can try making this soup at home. It is both cost effective and soothes your taste buds. The best raw bananas are mainly available in the south, and they help in making tasty soups too.

It is made using raw bananas along with fresh coriander stems, carrot, urad dal, cumin powder, mustard seeds, rock salt and pepper.

It is fascinating to many people that it is possible to make such a soup. It is necessary to enjoy your food for optimum digestion and absorption of nutrients in the body.

There is no need to add oils or prepare tadka for these soups. Roasting the urad dal and mustard seeds for two minutes instead is enough.

Chana Dal Soup:

It is made using chana dal, mix vegetables of your choice, cumin powder and Hing or asafetida. Soak the chana dal overnight for 4-5 hours and continue making the soup as per the procedure given.

A very simple and healthy “to go” recipe. Just a single bowl of this soup is a complete meal! How fascinating!

Spinach Soup:

If the season allows, spinach soup is another great option for a predigestive food. It can be made using spinach leaves, garlic, ginger, black salt and pepper as per your liking or taste.

Methi Soup:

It is a great alternative for people suffering from diabetes as an escape from the boring and mundane consumption of methane.

It is made using Methi bhaji, fresh coriander, jaggery, lemon and rock salt. It is a healthy option made using leavy vegetables. As it is bitter, jaggery can be added to balance its taste.

Cauliflower Soup:

Yes! You heard it! It is absolutely correct! This soup can be made with cauliflower, carrots, tinda, lemon, rock salt and pepper. It is easily available and a great option for a healthy alternative for meals.

You can mismatch these 15 soups and make something that is suitable to your liking. So, for your entire month, you can have a different variety of soup every day.

Milk can be obtained from different nuts like almond, walnut and cashew-nut. Coconut milk is also a great alternative that can be consumed instead of the traditional milk options in the market.

Almond milk is common and provides protein and benefits health, improves memory and maintains a good condition of the heart. It can be made by soaking 100gms of almonds for 4-5 hours and churning it thoroughly after removing its covering.

You can add natural sweeteners like jaggery, cinnamon and cardamom to make it even healthier. Adding saffron threads is also recommended.

The same can be done for the other types of nut milk. Coconut milk is used in south India and south Indian families very prominently, even while making curries.

As per the availability of all these ingredients you can have the milk that is to your liking. It is not possible to consume it in the same proportions as we consume normal milk.

100ml of it is enough for a single serving as they are comparatively harder to digest. They have a pure form.

You shouldn’t consume them every day as well. Instead have it when you feel like you crave it.

Twice or thrice in a week is more than enough even from a nutritional point of view.

It is possible to make peanut curd too. Many people aren’t aware of this fact. Peanut butter is heavily advertised and is thus known worldwide.

Make peanut milk out of peanuts using the procedure mentioned for almonds and the same way you prepare traditional curd, add two green chilies in it and set it for 12-15 hours and it is ready! This can be consumed every day and is good for gut health and works as a probiotic as well.

Many people have a habit of consuming buttermilk every day. They can switch to coconut buttermilk. It can be made by using coconut milk and adding fresh grated cucumber, fresh coriander, raw mango, black pepper and black salt.

There are various options of dry fruit shakes as well which combine the different vibrant ingredients.

Fruit Shakes:

Make a date and Chikoo milkshake out of 8-10 soaked dates, Chikoo and water.
Use 4-5 soaked figs, bananas and water to make a delicious juice.
25-30 brown raisins (soaked), apples or pears along with water gives you a great alternative and a healthy option for a milkshake.
Combine 8-10 apricots with water and papaya to make up for a fresh snack for the evening!

Smoothies:

Smoothies are an all-time favorite item for everyone! Different types of smoothies which are both nutritional and refreshing are available in the market that help you stay fit. One smoothie keeps you full for at least 4-5 hours.

There are different types of smoothies that can be made using different ingredients. Some of the options include:

A spinach smoothie using spinach leaves, fresh coconut cream, rock salt and or jaggery. It increases hemoglobin levels in the blood and is super healthy.
Soaked oats along with pumpkin seeds, rock salt, carrots and pepper account for a healthy yet satisfying smoothie option.
Sweet potato smoothie using sweet potatoes, flax seeds, fresh mint leaves, rock salt and black pepper is a delicious solution to your healthy smoothie cravings.
A boiled beetroot smoothie made with melon seeds, raw banana, lemon, rock salt and pepper are great for providing pigmentation and glowing skin.
You can also prepare various types of smoothies with the help of seasonal fruits. Take any fresh fruit, add 1tbs of oats to it, add cinnamon powder and cardamom as well. There you have your fresh fruit smoothie!

Protein Salads give you lean proteins and veggies along with flavor and satisfaction. There are various types of protein filled salads that you can make which include:

Sprouted Moong Salad:

It is made using sprouted moong, English cucumber, cherry tomatoes, fresh coriander, basil leaves, black salt, pepper, green chilies and lemon mixed.

Chickpea Salad:

It is made from boiled chickpeas, onion, tomatoes, black salt, pepper, lemon and ajwain. It makes up for a satisfying and healthy snack or meal for the day.

Boiled Brown/ Green Chana Salad:

The ingredients used are boiled chana (brown/green), cucumber, coriander, onion, mint leaves, tomatoes, black salt, pepper and lemon.

Soaked Walnut Salad:

It uses the ingredients: soaked walnuts, coriander chutney, onion, tomatoes, salt, pepper and paneer cubes. It is a power packed nutritional snack that will keep you full for hours!

Mixed Veggies Salad:

Use boiled peanuts, sweet corn, broccoli, mushrooms, mint and coriander paste, black salt and lemon with green chilies. A simple yet fulfilling option.

Cabbage Salad:

It uses fresh cabbage, capsicum, curry leaves, tomatoes, salt and lemon in its preparation.

Some health drinks that will help you detox include:

Juices made from aloe vera, giloy, Tulsi and Haldi are all juices having multiple benefits. It can help get rid of chronic diseases and other issues.
Amruta juice made from Amruta and Tulsi is also very beneficial.
Organic Aloe vera juice in the plain form helps with nourishment and overall health care.
Wheat grass juice is another great alternative that is beneficial for all ages and types of people suffering from various diseases.
Barley water is a great alternative for healthy juice options.
Tender coconut water is the best possible natural juice that can be consumed all year round and every day.
Sugarcane juice is refreshing and provides energy.
Sauf water or fennel seeds water has many benefits and helps in building gut health.
Jaggery and lemon water is a great solution during summer to your liquid intake cravings.
Jeera and coriander seed water is another great alternative.
Beetroot and carrot juice is great for maintaining overall health and the nourishment of skin and curing skin related diseases.
Ash gourd juice is available in Asian countries in abundance and has many health benefits.
Bottle Gourd Juice has awareness among many people.
Pudina or int water is tasty and at the same time very healthy.

Make sure to take all these foods in certain limits and enjoy what you eat! We hope this article made you happy because happiness is the key to healthy living!