SADHANA
The Essential Element

CHAPTER

Yogic Food Recipes To Support Your Steady Sadhana Practice

Mung Beans, Rice and Veggies
Recipe For 15-20 Servings

Considered a staple for a yogic diet according to Yogi Bhajan, and in my experience. We consistently enjoy it for one meal each day -- vary the veggies. Will taste fresh for 4-5 days. Part can be frozen as soon as mostly cooled. Then thaw. Reheats well once thawed in toaster oven, in pyrex-like glass dish, or on stove top. Microwave is also okay if necessary, but not recommended because of possible controversial health effects. See Solstice Sadhana Diet.

Ingredients

2 cups mung beans

2 cups white Basmati rice (Lundberg Farms in California grows excellent white Organic Basmati or Premium White Basmati rice. These likely have substantially less or no pesticide residue compared to imported Basmati rice.) I’m using 1/2 organic millet these days -- instead of all rice.

2/3 - 3/4 cup Organic (if you prefer) Olive oil, expeller pressed safflower or sunflower oils or ghee (clarified butter) or any combination.

2 Tablespoons sea salt or to taste

3 Tablespoons each -- cumin seeds, black mustard seeds, ground coriander, turmeric (these are my spice preferences -- you might like it a little spicy so add some black, red pepper, red chilis or fresh hot peppers to taste)

5 - 8” pieces of ginger, and 2 bulbs garlic -- both peeled and chopped fine. Any of the following vegetables can be substituted.

3 zucchini, 1 small cauliflower or 1/2 head, 1 bunch broccoli

3 carrots or beets or 1/2 lb. Brussel sprouts

4 large (9 small) onions

1/2 lb. frozen corn

Procedure

Soak mung beans overnight -- rinse -- then boil in 5-6 qts. water until soft using large pot (at least 3-5 gallon).

Prepare masala (onion, ginger, garlic, spices and oil or ghee) in wok, cast iron, stainless steel or other non-aluminum vessel by cooking medium to finely chopped onions in olive oil or ghee, add seeds -- cook for approx. 45 minutes on medium high heat. (Note: Aluminum cookware is unhealthy. See research online.)

Stir constantly then add finely chopped ginger -- continue cooking, then add finely chopped garlic. (Add water to prevent sticking.)

Continue cooking -- when onions are translucent add turmeric and coriander powder (plus any other powdered spices you’ve prefer).

Stir -- cook another 15 minutes -- stirring constantly.

When onions are very translucent and mixture appears to be a 'merger' of all ingredients -- masala is done. (Smells heavenly!)

At the same time as you masala mixture begin adding chopped vegetables to the mung beans boiling in the pot. (Firmer veggies first, i.e., those that normally require longer cooking time.)

Do not chop any veggies too small or they’ll disappear after cooking. After mung beans and firmer veggies come back to a boil add the washed rice and masala mixture and stir regularly. (If using millet, add first, as it takes longer than rice to cook.)

When that comes back to a boil and rice starts to swell (10-20 minutes) add softer veggies and corn -- continue stirring until rice becomes full sized and soft.

Add sea salt -- stir thoroughly -- turn off heat and let sit until softer veggies become tender. Let cool before refrigerating or freezing. Enjoy!

Solstice Sadhana Hot Sauce (Half of 32-gallon bucket)
Note: This recipe must be reduced for family size.

. Fill 32 gal. bucket by half with minced onions

. Combine: 1/2 gal. Almond Oil, 2/3 gal cider vinegar, 1-1/2 cup sea salt

. Blend: 16 oz. tamarind with 3 c. water; add to above.

. Cook following spices as if you would prepare spices for soup or beans:
1/2 gal. Almond oil
2 c. chili powder (blend)
2 c. chili flakes (crushed)
1 c. ground chilies (powder not blended)
1 c. cayenne pepper
1/2 c. turmeric

. Stir cooled spices thoroughly with onions.

. Cover barrel, label with the date. Marinate as long as possible.

. Stir daily, especially before serving.

Solstice Sadhana Soup (Makes 60 qts.)
Note: This recipe must be reduced for family size.

. Fill pot 3/4 full of celery, potatoes and onions, (add potatoes first.)

. Add water or carrot stock to 5/6 full. Bring to boil.

. Add spices. See below. Add 9 oz sea salt to each pot.

. Boil soup approximately 2 hours, stirring every 10-15 minutes or until potatoes have cooked down and become incorporated into the broth.

. Let sit overnight. Next morning, bring back to boil - or very close then shut off and add to each spicy pot: 2 cups minced garlic and 2 cups oil. Do not add garlic to the non-spicy pots.

Yogi Tea

Yogi Tea with soy milk or cow’s milk (upon request) will be served twice daily: after Sadhana and nightly at the Yogi Tea Café. There are also hot water and alternative Yogi Tea options provided all day long. On White Tantric Yoga days, Golden Milk will be added to the menu. Golden Milk is a traditional recipe for joint health. It is a delicious combination of milk, turmeric, cardamom, and almond oil.

Butternut Squash or Eggplant Curry 15-20 servings

Ingredients

2/3 cup olive, sunflower, safflower oil or ghee
1 Tblsp. sea salt or to taste
1 Tblsp. each -­ cumin seeds, black mustard seeds, ground coriander, turmeric.
6 - 8” pieces of peeled ginger
1 small bulb garlic
If spicy hot food is desired add red chilis, cayenne and/or black pepper to taste.

All veggies below can be substituted for any you prefer.
3 zucchini or 1 large cauliflower (2 small)
2 large (3 medium) butternut squash or 2 large eggplant (3 medium)
5 large (7 medium) onions
1 frozen peas or 1# frozen corn
1 28 oz. can diced tomatoes -­ no sugar
1 can cooked garbanzos or cooked red kidney beans

Procedure

Prepare masala (onion, ginger, garlic, spices and oil or ghee) in wok, cast iron, stainless steel or other non-aluminum vessel by cooking medium/finely chopped onions in oil/ghee, add seeds -- cook for approx. 45 minutes on medium high heat. (Note: Aluminum cookware is unhealthy. See research online.)

Stir constantly, add finely chopped ginger -- continue cooking -- add finely chopped garlic. (Water can be added to prevent sticking.)

Continue cooking and when onions are translucent, add turmeric and coriander powder (and any other powdered spices you’ve chosen). Stir and cook another 15 minutes or so -- stirring constantly still. When onions are very translucent and mixture appears to be a 'merger' of all ingredients -- masala is done. (Smells heavenly!)

Steam peeled butternut squash or eggplant, zucchini and/or cauliflower or your substituted veggies. Add to masala mixture when done along with gabanzos or kidney beans. Cook over medium heat for another 10-20 minutes. Enjoy!

Coconut Tofu Leek Soup, 8-10 Servings
Courtesy Nirbhe K. Khalsa, NJ, USA, and much more

CHAPTER 10
'Sadhana Jewels' from Yogi Bhajan is next.

      

  Consultation with a health care professional should occur before applying adjustments or treatments to the body, consuming medications or nutritional supplements and before dieting, fasting or exercising. None of these activities are herein presented as substitutes for competent medical treatment. See Disclaimer.