Delicious Sattvic food recipes that can be easily made at home

While it is a known fact that a healthy diet and exercise go hand in hand, on this International Day of Yoga, we’re exploring the ideal diet for those who practice yoga. Based on the philosophy of yoga, there are three types of foods that have varying qualities and health effects: sattvic, rajasic, and tamasic. A sattvic diet positively influences the mind, while a rajasic diet has a lot of sweet foods, often allowing a welling up of emotions in the body, promoting lots of activity. A tamasic diet has a lot of non-vegetarian dishes and spicy food. 

Fresh fruits, vegetables, nuts, are part of the sattvic diet, these foods are all high in pranas, which means life force energy. Some vegetables that have negative pranas, and are to be avoided in a Sattvic diet are aubergine or brinjal, onion and garlic. These influence a lot of thoughts in the mind, so if one who has consumed them is trying to meditate, those meditations will not be as deep or profound as you cannot concentrate for a long time. Also to be avoided is fried food, and an excess of sweets. 

The main benefit of this type of diet is good gut health. Due to high fibre content, there is an ease in bowel movements. The food is also not very highly cooked or excessively greasy and salty, it is moderate. As a yogi it helps you go deeper in your meditation practice. People who have been on the diet for a while, their sweat is also odourless. This is because of gut health, once gut is clean, then there is no smell.  

Those who shift to a sattvic diet, experience a huge uptick in energy levels, are more able to resist diseases, their immunity swells up, and there is also more awareness of your emotions. It is also lighter on the digestive system, which means that the energy used by the body to digest a meal, is now available for other work you could do.  

In case one cannot maintain a full-fledged sattvic diet, we suggest a bi-monthly detox with only high fibre fruits, and liquids, for a great cleanse. Alternatively, she also suggests fasting on just fluids, 1-3 days prior to full moon, on the day of ekadashi, which comes twice a month. Ekadashi is ideal since body is 78 per cent water, so is the moon and mind. Moon, body, mind everything is connected. “If you fast on that day, natural phenomena also helps you remove toxins from the body.” 

For those who would like to try a sattvic diet in the comfort of home, here are some delicious recipes.  


Grilled Veggie Sandwich

These hearty sandwiches may be assembled ahead of time and are perfect for mid-day meals.




– One Ciabatta

– 25 basil leaves

– 10 cashew nuts

– 1 tbsp olive oil

– Salt to taste

– 30 gms broccoli – Large chunks grilled on non-stick pan  

– 30 gms red/yellow/green bell pepper – large chunks grilled on a non-stick pan  

– 2 – 3 Arugula leaves

– Salt to taste

– Pepper


– Blend some washed and clean basil leaves, cashews and salt.

– Emulsify with olive oil while blending. Pesto is ready, keep aside.

– Cut ciabatta in half. Spread pesto generously.

– Put washed arugula leaves.

– Arrange grilled vegetables.

– Drizzle some olive oil.

– Add salt and pepper as per taste and serve. 


– Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and provides potassium and fibre.  

– Arugula is a type of cruciferous vegetable. A certain chemical in arugula may help slow the progression of cancer.

– Might also improve muscle oxygenation during exercise.

Wheat Pancakes

These are the BEST tasting, light and fluffy whole wheat pancakes made from scratch – high in fibre. They leave you feeling full and satisfied throughout the day.  



– 100 gms wheat flour  

– 200 ml almond milk  

– 5 gms fennel seeds  

– 5 gms black peppercorns  

– 50 gms strawberry puree  

– 2 tablespoon honey  


– Add almond milk to wheat flour. 

– Add black pepper corn and fennel seeds. 

– Mix the batter, rest it for 5 minutes.

– In a heated pan pour the batter to form pancake, make sure the flame is low.

– Serve the pancake with honey and strawberry puree. 


Whole-wheat flour is an excellent source of B-vitamins, except for B1.  

Lentil Dosa (Mung bean dosa) 

It is a crepe-like bread that is similar to dosa. It is made with a batter of green gram (moong dal) but, unlike dosa, it does not contain urad dal. Pesarattu is eaten at breakfast. Lentil Dosa or Adai Dosa, as it is popularly known in certain parts of India, is a non-fermented dosa comprising a blend of lentils, rice and fenugreek seeds. Lentils are considered a powerhouse of nutrition — they are high on proteins, rich in fibre and a good source of minerals and calcium.  



– 50 gms green moong dal (washed and soaked for 3 hours)  

– 1 tbsp coriander leaves   

For Filling  

– ½ cup shredded vegetables (cabbage, capsicum, spring onion) 

– 1 pinch of hing   

– ½ tsp mustard seeds 

For Chutney

– 50 gms grated coconut  

– 1 tsp curry Leaves  

– 5 gms mustard seeds  


– Grind the soaked lentil with salt as per taste. 

– Heat the non-stick pan. 

– Add mustard seeds and Hing till splatters. 

– Add the shredded vegetables add salt to taste. 

– Cover it and cook till tender, keep aside. 

– Heat a non-stick pan. 

– Pour the batter to form the dosa. 

– Add chopped coriander on top, and cook on both sides.

Serve the dosa with the vegetable filling inside with coconut chutney. 


Moong Dal is Packed with protein and low carbs, green gram otherwise known as moong dal is one of the best vegetarian superfoods. An integral part of the Indian diet, it is good and filling. 

Avocado and sun dried tomato sandwich

The sandwiches with avocado and sun-dried tomatoes are light and tasty as an appetiser, the recipe for these sandwiches with avocado cream is also very quick and easy.  



– One Ciabatta

– One avocado scooped and sliced

– Half a sun dried tomato- cut in 3 pieces  

– 2-3 rocket leaves, washed and drained in ice water

– 1 tsp extra virgin Olive oil .

Salt and black pepper to taste.


– Cut Ciabatta in half.

– Drizzle some olive oil.

– Arrange the arugula leaves.

– Put avocado and sun dried tomatoes.

– Add salt and pepper as per taste and serve. 


– Avocados are nutrient rich, healthy for the heart, vision. Prevents osteoporosis, cancer, lowers risk of depression and improves digestion. 

– Sun Dried Tomatoes provide vitamins C and K, iron, and lycopene, an antioxidant associated with lower risk of certain cancers. 

Quinoa Upma

Quinoa upma is very delicious, flavorful and packed with protein and nutrients. It is a quick and easy recipe that you can put up for breakfast or lunch or dinner in no time.  



– ½ tsp chana dal 

– ½ cup quinoa 

– Salt as per taste

– 1 small tomato 

– Fresh coriander twigs

– 1 green chilly 

– 5 curry leaves  

– 1 tbsp green peas 

– 2 tbsp capsicum  

– 1 tbsp olive oil  


– Wash and soak quinoa for about 15 to 20 minutes.

– Add salt and boil with water for up to 12 minutes. Drain. Keep aside.

– Add oil to the pan, add mustard seeds, curry leaves, asafoetida and green chilli.  

– Fry for a minute.

– Add chopped vegetables.

– Cover and cook it until tender.

– Add cooked quinoa and salt and chopped tomatoes. Mix well on low flame. Serve hot.

– Garnish with coriander, roasted chana dal, groundnuts, green chilli and curry leaf.  


Quinoa contains significant amounts of tocopherols (vitamin E) and riboflavin (vitamin B2). Some consider it an oil crop, because of its high omega-6 content.