A Sattvik diet has been recommended and followed in India for centuries now. This age-old tradition has undergone numerous transitions over time, but its benefits have never failed to amaze all those who have come in contact with it.

A Sattvik diet is based on foods in ayurvedic and yogic literature that contain the quality(gun) Sattva. In this system, a sattvik diet is considered ‘rajasic’ meaning it increases the energy of the body.

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This particular diet also lays emphasis on seasonal foods, fruits, dairy products, nuts, seeds, oils, ripe vegetables, legumes, whole grains, and non-meat based proteins.

Here are a few Sattvik diet recipes that are light on the stomach and healthy for the elderly.

Healthy Sattu Corn Kebab

Preparation Time: 30 mins

Ingredients

Portions: 3
Sattu: 100 gm.
Rice flour: 2 tablespoon
Few coriander leaves
Green chilies: 2
Salt to taste
Whole American Corn Kernels (Semi Crushed): 80gms
Oil as needed

Method

Mix Sattu, rice flour, salt, Semi crushed American Corn Kernels cut chilies and coriander leaves. Keep putting a little bit of water as you mix to form dough. Make small dough’s and flatten it between your palms in the shape of round kebabs.Heat a pan and put some oil on it. Once the oil is hot, shallow fry the kebabs till its brown on both sides . Serve with cucumber mint yoghurt dip.

Crunchy Vegetable Dal Sattu Croquettes

Servings: 3 Portions

Ingredients

Red Lentils or Masoor dal: 1 cup half boiled
Potato: 1 boiled and grated
Carrot: 1 grated
French Beans finely chopped: 10gms
Bread slices: 2
Ground chickpea flour or Sattu: 4 tbsp.
Green chilies chopped finely: 4
Ginger chopped finely: 1″
Onions chopped finely: 2
Garlic minced: 1/2
Salt to taste
A pinch of sugar
Chat Masala: 1 Tsp.
Red Chili Powder: 1/4 th Tsp.
Garam Masala: 1/4 th Tsp
Corn flour: 4 Tbsp.
Besan: 2 tbsp

If required, as needed bread crumbs for crunchyness
Chopped coriander as needed: 2 tbsp.
Refined oil for frying

Method

Boil lentils in pressure cooker until one whistle. Open the lid after sometime and strain the extra liquid. Mash dal and set aside. Boil 1 potato and grate it. Grate 1 carrot and add finely chopped French green beans. Heat 2 tbsp. oil in a wok and add the minced garlic and ginger. Lightly fry and add chopped onion. Then add grated potato and carrot. Add slightly wet and mashed bread, chickpea flour, salt and sugar to taste, green chilies, red chili powder, and lastly, add the mashed dal. Toss till the mixture is fully dry. Sprinkle chat masala, garam masala and chopped coriander.Make balls out of the dal mixture and dip in corn flour and besan. Crispy fry and serve with any kind of Dip.Alternately these croquettes can be made round like balls and shallow fried with 2 tbsp. oil.

Bhuni Shakarkandi

Ingredients

Sweet Potato (thick and big):1 kg
Honey: 150 gm
Lemon juice: 50 ml
Green chillies chopped: 4
Ginger chopped: 10 gm
Green coriander chopped: 10 gm
Degi mirch as per taste
Fennel powder: 10 gm
Roasted cumin powder: 6 gm
Black salt: 5 gm
Amchoor: 5 gm
Kalonji: 2 gm
Vegetable oil: 20 ml
Roasted Channa powder: 20 gm
Salt to taste
Black pepper: 3 gm

Method

Boil sweet potato till just done.Peel cool and keep aside.For marinating, mix green chilies, ginger and coriander.Now add degi mirch, fennel powder, cumin powder. black salt and amchoor. Add honey, lemon juice, roasted channa powder and kalonji. If too thick adjust consistency using vegetable oil. Now add roundels of shakarkandi and let it stand in it for 2 hours. Skewer and cook in tandoor till its crispy and gets a good brown color. Serve hot with raw mango chutney.

Brown Rice with pomegranate and mustard sprouts

Ingredients

Brown Rice: 150 gm
Red Capsicum (small dices): ½
Yellow Capsicum (small dices): ½
Carrot (small dices): 20 gm
Celery (chopped): 10 gm
Salt to taste
Black Pepper: 5 gm
Mustard Sprouts: 10 gm
Fresh Pomegranate seeds: 20 gm

Dressing

Olive Oil: 75 ml
Pomegranate juice: 75 ml
Lemon juice: 30 ml
Salt to taste
Black pepper: 5 gm

Method

Soak rice for 45 minutes.Cook in boiling salted water on low heat to just soft stage.Drain and keep aside.Mix rice, vegetables, and pomegranate seeds together except mustard sprouts. Add dressing and mix together. Check for seasoning. Place in onion shells. Add mustard sprouts drizzled with olive oil.Garnish with garlic crostini. Serve cold

Dressing( Method)

Take all the ingredients in a bottle.Shake vigorously to form an emulsion.Use as required.

Citrus Coconut Salad

Ingredients

Orange Segment/Sweet lime: 10-15
Coconut grated: 2tbsp
Cucumber juliennes: 50gms
Capsicum, juliennes: 50gms
Lettuce, Ice berg: 3-4 leaves

Dressing

Lemon juice: 1tsp
Olive Oil: 2tsp
Crushed pepper to taste
Salt to taste
Mustard: 1/2 tsp
Honey: 1tbsp

Garnish

Bread crisp: 1

Method

Prepare a dressing by combining all the mentioned ingredients. Take out orange /sweet lime segment and keep aside. Cut the lettuce in julienne and place a round ring in the plate and fill the ring base with lettuce. Arrange orange or sweet lime segments on lettuce followed by cucumber and capsicum juliennes. Again place orange segment on julienne vegetable followed by desiccated coconut on top. Pour the prepared dressing on top and carefully lift the ring, arrange bread crisp side and serve chilled.

( Recipe Courtesy: Rananjoy Banerjee, Executive Chef, The Metropolitan Hotel & Spa)