Yogic Diet

This chapter includes … You Are What You Eat 252 Diet According to Ayurveda • Tridoshas • Three Types of Food Qualities of Foods • Nutritious and Sustaining Foods Raw & Cooked Food • Taste • Alkaline vs. Acidic What About Protein? • What About Eating Meat? • Dairy Products Guidelines for Preparing Food 254 Guidelines for Healthy Digestion & Elimination 254 Foods for Health & Healing 254 Trinity Roots 254 fu Foods for Men 255 Foods for Women 255 Fasting & Fasts 256 Yogic Recipes 257

Yogic Oiet-You Are What You Eat IN ANCI ENT TIMES, BEFORE THE DEVELOPMENT of modern science, food was considered medicine. The principles of healthful eating were commonly known, and the hidden properties of common foods and herbs were used to purify, correct imbalances and heal. There is a trend back to understanding of these principles. Today, the term “you are what you eat,” is becoming more accepted. Today we understand that each time we eat food, we are creating our future selves. DIET ACCORDING TO AYURVEDA Ayurveda is a vast science of life which recognizes that health is a state of balance between the body, mind, and consciousness, as well as a state of inner balance between vata. pitta, and kapha. (See Tridoshas below.) It recognizes that food is medicine, and uses this principle as one of the many ways of restoring health. TRIDOSHAS According to ayurvedic thought, the tridoshas are three factors or forces whose balance is crucial to health. They are intuitively formulated symbols of the actual primal forces generating and maintaining the physical and mental bodies. The continuous production and balance of the tridoshas is partially determined by the food. Vata (air) sustains the body and originates every kind of physical movement in the body. It controls the mind and senses and causes elimination of wastes. Pitta (bile) is responsible for digestion, heat, the digestive fire, and the formation of blood. Kapha (phlegm) nourishes and lubricates the body, maintains sexual potency, and lends mental balance to the individual. THREE TYPES OF FOOD Sun foods grow more than three feet above the ground. They absorb the maximum energy from the sun and the least from the earth. These are etheric foods that elevate consciousness. and have a quickening, lightening effect on the body and nervous system. Examples: fruits, nuts, avocados, dates, coconuts. Ground foods grow within three feet above the ground. They have more energy from the earth, less from the sun, and are high in nutrients and are a great cleanser. Examples: beans, rice, breads, and green vegetables. Earth foods grow below the ground. They have great energy from the earth, and sun energy indirectly. They have healing properties, and great energy for worldly business or hard work. • 252 • KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I Examples: root foods: potatoes, turnips, beets. garlic, ginger, onions QUALITIES OF FOODS According to Ayurveda, yogic theory of the gun as can be applied to the foods we eat. Sattvic: pure essence, etheric qual ity. Examples: most fruit and vegetables, especially sun foods and ground foods. Rajasic: energy to accomplish, achieve or create. Examples: stimulating herbs and spices; many earth foods. Tamasic: regressive property of inertia and decay; gluttony, indulgence and sloth. Examples: meat, fish, poultry, eggs, alcohol, intoxicating drugs. Since you create your future self with every bite, you can judge which types of foods are most appropriate to your aims. For those who are free to live a quiet, contemplative life, a sattvic diet is perfect. For those who wish to maintain a meditative mind, but also must live and work in the world, as a householder. a diet consisting of sattvic foods with some rajasic foods is best. For those who practice heavy disciplines which transmute sexual energy into spiritual energy, like Kundalini Yoga or martial arts, a certain amount of rajasic food in the diet is required. Tamasic food is best avoided. N UTRITIOUS AND SUSTAINING FOODS Foods can be categorized as nutritious foods and sustaining foods. Nutritious foods give you energy and strength. Whole, fresh and natural foods possess nutrients that are more easily assimilated by your body than canned, frozen or processed equivalents. Sustaining foods are those that heal the body and keep it wel l. Yogic tradition emphasizes on sustaining foods. The sustaining value of a food is based on a combination of its nutritional content. texture, taste, aroma, preparation, and the specific effect on the body. If your diet consists of foods which are both nutritious and sustaining, and you are careful to eat only what you can digest, then you have laid the groundwork for a healthy and happy life. RAW AND COOKED FOOD Eating raw food is essential because of the powerful effect of roughage on the intestines, as well as the retention of vitamins and minerals, However, some of the minerals and metals in vegetables, though plentiful in raw form, are locked into large molecules so that they are unavailable for our nourishment unless

cooked. Therefore. yogic dietary theory proposes a sensible approach to eating a balance between raw and cooked foods. TASTE In the yogic tradition, taste is not merely seen as a pleasant or unpleasant attribute of food, but as an important factor affecting your health and disposition. just as there are primary colors, there are pimary tastes: Sweet foods strengthen, please, and nourish. In excess, sweet foods can cause mucus, indigestion, frequent colds and obesity. Sour foods stimulate the appetite and digestive secretions, excite the mind, and strengthen the energy flow to organs. In excess. sour foods contribute to fevers, inflammations, burning sensations, looseness in the body, and impurities of the blood. Salty foods dilute mucus. increase appetite, and aid in digestion. In excess. salty foods cause debility, excess fluid, impotency, wrinkling of skin, hyperacidity, and inflammation. Pungent foods aid in the assimilation of food, excite the organs, dry up excess fluids, heal ulcers, sooth itching, and combat obesity. In excess, the pungent foods destroy semen, and cause fatigue, loss of strength, thirst. and pain in the body. Bitter foods appetize, clear the throat. sharpen the intellect. and help the skin. In excess, bitter foods may give rise to headaches and loss of strength. Astringent foods are soothing and cooling, decrease mucus and purify blood. In excess, astringent foods may cause gas, constipation, pains in the chest, emaciation, and thirst. ALKALINE VS. ACIDIC In the yogic tradition, for maximum health and mental balance, the blood should be slightly alkaline. Optimum is 75% alkaline to 25% acid. Alkaline foods build and tone organs. nerves and glands. They keep us calm and reflective. Examples: sweet and sour fruit, green vegetables, pulses and legumes, milk, yogurt, curd. buttermilk, lemons. Acidic foods give a burst of energy. But too much can make the body vulnerable to illnesses. chronic ailments and premature aging. Examples: meat, eggs, starches, sweets, butter products. WHAT ABOUT PROTEIN? Most North Americans have a protein fixation. In fact, the body does not require a great deal of protein. The World Health Organization has determined that the average adult requires 35- 40 grams of protein per day. The average Western diet includes COPYRIGHT YOGI BHAJAN 2003 120 grams per day! Simple dairy products. and a wide variety of vegetables, especially greens. and legumes will produce ample protein. The problem is that of all the food groups protein is the most difficult to digest. Yogic dietary theory recommends a smaller daily intake of protein, and that the intake of protein be more easily digested than meat. Dairy products, yogurt. legumes and rice, undergo less putrefaction. (See below.) WHAT ABOUT EATING MEAT? Aside from the moral implications of eating meat. (Yogi Bhajan playfully states: “Vegetarians don’t eat anything that had a mother.”), let’s consider meat-eating strictly from a health point of view. Meats are a concentrated animal protein. When an animal dies, its proteins coagulate within a few hours. They undergo a process called autoputrefaction in which the original substance begins to break down and decay, releasing various toxins. When you eat meat, it cannot be completely broken down in the upper digestive tract. and so the process of decay and release of toxins continues in the colon. These toxins can initially be absorbed by the liver, but eventually even the liver can’t handle them, and the body becomes polluted. Vegetable proteins, by comparison, do not undergo autoputrefaction. Their main residue is cellulose, which is inert. Meat is among the most acid-producing foods. It leaves a residue of uric acid in the bloodstream. Acidic blood is an ideal environment for the development of cancer. Uric acid is a toxin that makes it harder to reach the higher. clearer meditative states because it is an irritant in the bloodstream. Meat is also among the greatest sources of cholesterol, which contributes to heart disease, hardening of the arteries, and senility. Most animals which are raised for their meat today are fed a variety of chemicals and hormones to make them grow faster and bigger. Meat takes three days to pass through the human system. For optimum health, men need to digest food within 24 hours; women 18 hours. DAIRY PRODUCTS Mucus keeps the breathing passages lubricated and protects the membranes. When you practice Kundalini Yoga with Breath of Fire, it tends to eliminate mucus. Therefore. you want to replenish the system with a certain amount of mucus which dairy products can stimulate. If you are allergic to cow products, try soy or goat substitutes. Everyone is unique. Find out what works for you.

Foods for Health & Healing Trinity Roots: onions, garlic, Er ginger When asked about a potent life, Yogi Bhajan said: “The three roots-garlic, onion and ginger-will maintain you through the times and through the age.” These fascinating, mystical and tasty roots are essential to a healthy diet for cleansing, sustaining and pro· ducing energy in the body. The great qualities of these roots have been known since ancient times. Even today, these foods are the subject of extensive research. For anyone who is interested in healthy, potent living, these roots are a must in the diet. It has long been recorded that garlic is a sacred and powerful herb. Egyptians used to swear by it when they were taking a solemn vow. Roman physicians claimed that it cured 61 ailments. Modern science is revealing its marvelous healing properties. Since the turn of the century, garlic and garlic extracts have been used against gastrointestinal disorders, septic poisoning, typhus, cholera, bacterial infections and even cancer. Investigations by Russian scientists have made garlic oil so popular in their country that it is referred to as “Russian penicillin.” Fooas to Avoict Garlic increases and stimulates the production of semen, essential for sexual potency and healthy nerves. The onion was considered by the Egyptians to be a symbol of the universe. The word onion is derived from the Latin word unus-one. Through the centuries, onions and onion juice were recommended to cure earache, colds, fever, laryngitis, warts and cancer. Onions are said to stimulate the production of blood, to purify the blood and to help keep blood sugar balanced. Ginger has been used since before the days of Rome. It was said that it cured the troubles of love and prolonged life. King Henry VI II recommended it as a prevention against the plague. A medicine as well as a spice, today it is widely used as a digestive stimulant. Ginger is especially helpful to women, providing energy and relieving tensions associated with menstrual cramps. Ginger root nourishes the nerves of the body and allows them to carry more energy. It keeps the spine and cerebrospinal fluid healthy. White Sugar: Robs body of Vitamin B. Affects nerves; may cause heart trouble; creates stress. Salt: Prevents assimilation of calcium, overstimulates adrenals-chronic fatigue, hypertension; creates retention of fluids-pressure on heart, and stomach hyperacidity. Nicotine: Robs body of Vitamin C, iron. White Bread: Stripped of nutrition, particularly Vitamin B. Alcohol: Poisons and puts stress on body since the liver must eliminate. Addictive. Caffeine: Affects co-ordination, memory, perception; places stress on heart; raises cholesterol levels; irritates stomach; impedes digestion; disturbs sleep patterns.

Foods for Health Er Healing Apple. Body cleanser, blood purifier, Vitamin B & C, minerals. AM: strength. PM: digestion. Almond. Vitamins B, Cu, Fe, P. Ca. K, high protein. Excellent oil (internal & external.) Almond milk good first food for babies. Banana. Vitamins C, Fe, Ca. K. Cu. Mg. Natural sweetness. Soothes mucus membrances. Eat white strings. For diarrhea: I every 3 hrs. For constipation: 3 every hour. Beets. Cleanses liver. intestines, regulates body’s sugar balance. Black Pepper. When freshly ground, purifies blood. Aids digestion. Prevents intestinal gas. As tea: for arthritis and asthma. Celery. Soothes nervous system. juice: calms nerves; internal cleanser. Chiles. Capsicum (cayenne, jalapeno too). Vitamin C, A. For circulatory & digestive systems. Coconut. Vitamin B, C. minerals. Builds body. Helps weight gain. Easy to assimilate. Is a complete protein. Dates. Laxative. Quick energy. Datemilk: nourishing, youth-maintaining. Garlic. (See Trinity Roots.) Natural antibiotic, digestive aid, stimulant to sexual system. Promotes production of semen. Ghee (clarified butter.) Low in cholesterol. A nutrient and preservative. Ginger. (See Trinity Roots.) Nourishes nervous system. Grapes. Vitamin C. Mn, P. Blood purifier and builder; laxative; source of energy; for complexion. Greens. Vitamin A,C,B complex, P, Ca, Mg. iron. Cu. chlorophyll. Honey & Bee Pollen (in moderation.) Improves assimilation and elimination. For asthma. hay fever, allergies, digestion. Increases calcium retention. Lecithin. Helps conductivity of nerve impulses. Helps overall mental functioning. COPYRIGHT YOGI BHAJAN 2003 Legumes (beans. peas, lentils.) Combined with grains create easy-to-digest complete protein, as foundation for vegetarian diet. Lemons. Vitamin C, Ca. Purifies blood. Alkaline. For sore throat, fever. cleansing mucus. Mangoes. Help liver and menstrual disorders. Drink milk to balance acidity. Mustard Greens. Very high in vitamin C, A, Ca. chlorophyll. One of the healthiest vegetables. Onion. (See Trinity Roots.) Most healing food. Purifies blood. Attacks bacteria. Parsley. “After dinner mint” to counteract smell of garlic and onions. Blood builder. Rice (Basmati: natural white, unpolished.) Vitamin B, Iodine. high-quality protein. Easily assimilated. Stimulates the kidneys. Sesame Seeds. Increase virility. Rejuvenate mental and physical capacity and endurance. Good for the brain and nerves. Source of lecithin. Sunflower Seeds. Vitamin E, B (especially B l2.) Turmeric. Lubricant for the joints. Good for skin and mucus membranes. Always cook before eating, or mix it thoroughly into yogurt. Add honey to taste. Watermelon. Cleanses liver and intestines, gives energy, relief of intestinal gas (when served with ground black pepper.) Wheatberries. When boiled until tender, whole wheatberries clean intestinal tract, build strong teeth, and gums. Beautifies skin. Yogi Tea. Acts as mild stimulant. Helps to correct damage to nervous system from drugs. Nerve tonic. Cleanses liver. Yogurt. Vitamin B 12. Good for skin, intestinal flora. Natural cleanser of stomach and intestines. Foods For Men Banyan Tree Milk. Corrects imbalances in sexual system. Figs. For sexual or nervous disorders. Ghee, Garlic, Onions. Semen production. Nutmeg. Lowers blood pressure. For impotency, premature ejaculation. “P” Fruits. Peaches, plums, pineapples, pears, papayas. persimmons. Pistachios. Health and vigor. Saffron. Skin problems, hair problems, old age and senility. Health and vigor. Foods for Women Ginger. Treats menstrual cramps. Sesame Oil. Helps menstruation. Mangoes. Corrects cycle irregularities. Pickled mango is a powerful sexual food. Eggplant. Energizes entire system. For irregular menstrual flow-eggplant pakoras. Rice Bran Syrup. B vitamins. Raw Almond Oil. After age of 28, lowers cholesterol, reduces body fat, cleanses toxins. makes skin healthy and lustrous. Source of protein. Green Chiles. Vitamin C. Cleanses mouth odor from menstruation. Prevents constipation. Wheatberries. Cleanses intestinal tract. Nourishing. Turmeric. Heals internal organs. Yogurt. Heals digestive system. Can also be used as a douche. KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I • 25

Fasting & Fasts Preparation, Moderation, SupeiVision Fasting is a powerful tool for healing and strengthening the body. However, you should never go on a fast indiscriminately, because you can do more harm than good. It is always best to be supervised by a health practitioner. It is safer and more effective to go on a mono diet of those foods that possess the healing properties which the body needs, than to eliminate all food or just fast on water. PREPARATION You need to prepare yourself and make sure you have the capacity and state of health to fast. Preparing for a fast begins with modifying the diet. Eliminate junk food and begin eating lighter meals composed of mostly vegetables or fruits. Then try fasting for a meal or two, then for an entire day. When you feel comfortable with light eating and occasional one-day fasting, then you may be ready to try a fast of three to five days. CLEANSING Sticking to the diet is only half the challenge of fasting. Often the physical cleansing of a fast is accompanied by a mental and emotional cleansing as well. Anger and negativity can be released, particularly if the person has used food to quell emotions. Use your meditative mind to face this challenge. BREAKING THE FAST Always break a fast slowly. Fasting cleanses the body, but also makes it very sensitive. If you eat nothing but steamed greens for a month and then break your fast with a pizza, you will feel it! If you have been eating junk food for a long time, don’t expect to entirely cleanse your system overnight. Go slowly and steadily, making modest changes at first. You will see gradual improvements. But don’t expect to be able to go back on junk foods after you have cleansed your system! Your body will let you know. MUNG BEANS & RICE DIET  A good cleansing diet that gives plenty of nourishment.  Good for the kidneys, colon, and digestive organs, or when food is not being digested thoroughly by the intestines.  Good winter diet.  Eat only mung beans and rice for 30 days. Include lots of fresh vegetables cooked into it.  M ay eat fruit in between meals as snack. Yogi Tea may also be taken. FRUIT FAST Good foupringtime.  Eat only fruit for one month. (Recommended to have three bowls of fruit a day. A small amount of yogurt may be added. Do not overdo the eating of fruit.)  Eat only one kind of fruit at a time. No fruit juices (too concentrated.) GREEN DIET  A rebuilding diet, alkalinizes the body, for losing weight, clearing the skin, cleanses the liver, relieves toxic mucus conditions.  40 days of green foods: salads, steamed greens, avocados, sprouts, mung beans, green fruit. (Yogi Tea okay.)  To end the fast, add fruit, then grains, then dairy. REjUVENATING DIET Cleanses and revitalizes.  Best when weather is warm and fruits and vegetables plentiful.  Eat only fruits, nuts and vegetables (cooked and raw) for 30 days.  To end fast, add dairy products. • 256 • KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I MELON DIET Only for people who have experience with fasting.  Cleans liver, kidneys, intestines. Good when the weather is hot. DAYS 1 -3 Cantaloupes (warming and laxative) DAYS 4-6 Watermelons (cooling. liver & kidneys) DAYS 7-9 Papayas (intestines and digestion) DAYS 10-12 Honey lemon water DAYS 13-15 Plain water (not cold) DAYS 16-18 Honey lemon water DAYS 19-21 Papayas DAYS 22-24 Watermelons DAYS 25-27 Cantaloupes  Massage the body with almond oil frequently.  Breaking the fast: Add more types of fruit, then add yogurt, then vegetables. Modifying: Reduce each of the three central stages ( 10-12, 13-15, 16-18) to one day. Total 21 days instaed of 27. BANANA FAST Only for people who have experience with fasting.  Rebuilds worn tissue; removes drug deposits from the medulla.  Once a year in spring, when new blood is being produced. Begin on New Moon.  9 bananas a day (inc. strings) for 15 days: Breakfast: I cup fresh orange juice sweetened with honey. One hour later: 3 bananas, cardamom. Lunch: 3 bananas, cardamom. Dinner: 3 bananas, cardamom. Yogi Tea is okay with this diet. Breaking the fast: lemon juice in warm water with honey. To rebuild the body, follow up with 28 days of mung beans and rice, fruit and yogi tea. No dairy (except a little bit of milk in your Yogi Tea.)  The honey lemon water is taken for a day between the bananas and the mung beans and

Everybody’s favorite! Good for the blood, colon, nervous system, and bones. Good for colds, flu, and physical weakness. 10 ounces (315 mQ water 2 slices fresh ginger root (optional, but excellent!) 3 cloves 4 green cardamon pods, cracked 4 black peppercorns I /2 stick cinnamon I 14 teaspoon black tea (a teabag) I /2 cup (125 mQ milk or equivalent Honey, to taste (optional) Bring the water to a boil and add the spices. Cover and continue boiling for 10- 15 minutes. Remove from heat, add black tea, and let steep for 1 -2 minutes. Add honey and milk, bring to a boil, and remove from heat. Strain and serve. Makes one cup. Ghee is clarified butter. The milk solids and impurities are removed. It is a healthful, pure protein. Use as you would butter or cooking oil. To make ghee, simmer unsalted butter over the lowest heat for approximately 30 minutes. (Keep an eye on it, since it tends to burn easily. If it starts to turn brown, it is burning.) A white foam separates from the yellow ghee. Skim off all the white foam. Clear yellow ghee will be left. Pour into a clean, wide-mouthed container, through cheesecloth held onto the jar with rubber bands, or through a fine metal strainer, not allowing any white sediment to slide in. Store at room temperature with jar covered. Ghee keeps. Without refrigeration for 3- 4 months when stored in a closed container; up to one year in the refrigerator; and indefinitely when frozen. Therefore, it is a good idea to make large quantities at a time. COPYRIGHT YOGI BHAJAN 2003 This delicious hot drink is very good for the spine. It lubricates the joints and helps to break up calcium deposits. I /8 teaspoon turmeric I 14 cup (65 ml) water 8 ounces (250 ml) milk 2 Tablespoons (40 ml) raw almond oil honey to taste Boil turmeric in water for about 8 minutes until it forms a thick paste. If too much water boils away, add a little more water. Meanwhile, bring milk to a boil with the almond oil. As soon as it boils, remove from heat. Combine the two mixtures and add honey to taste. If you like, prepare a larger quantity of the turmeric paste. It will last up to 40 days if refrigerated. This food, when eaten regularly, wi ll cleanse the intestines, clear the skin, and help you lose weight. When taken as a mono diet, eat as much as you like, but only three meals per day. You can drink Yogi tea with this diet. 4 celery stalks I bunch parsley 4-5 medium zucchinis I sprig mint I /2 teaspoon ground black pepper I cup (250 mQ cottage cheese Steam celery, parsley, zucchinis, and mint for about IS minutes until soft. Puree with black pepper. Serve with cottage cheese. Makes about 2 servings. This is a very nourishing, youth-maintaining beverage. It gives energy and is good for people of all ages, especially when they are recovering from fevers or other diseases. 8 ounces (250 mQ milk 6 dates Slice dates in half. Remove pits and mash. Simmer in milk on a very low heat for 20 minutes, stirring occasionally. Strain and serve. r: . Ginge Tea .. · Gives you energy! Also good for colds, flu, sore throats, and menstrual cramps. 1-2 inch (2.5-5 em) stick fresh ginger, washed & chopped 10 ounces (350 ml) water I 12 cup (125 mQ milk honey to taste Boil ginger for 10- 15 minutes. Add milk and bring to boil. Strain and serve. Add honey to taste. A perfect breakfast drink for women. She can get her daily dose of sesame or almond oil. I ripe banana 8 ounces (250 mQ orange juice I Tablespoon (20 mQ liquid chlorophyl 2 teaspoons Rice Bran Syrup 2 teaspoons cold-pressed almond or sesame oil Blend until frothy. !;:. .: • · ·· .><; . a e d ‘ ofu. · · ·· · · · Tofu is an excellent source of protein. Slice and drain tofu. Soak in lemon juice and soy sauce or B ragg’s. Garnish with your choice of red chiles, garlic, herbs or spices. Bake at 350°F ( 180°C). KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I • 2

Mung Be ns & Rice with Vegetables A perfectly balanced protein dish, easy to digest, and very satisfying. Good any time of the year, but makes a particularly good winter diet. 4-112 cups (1.25 L) water I /2 cup (250 ml) mung beans I 12 cup (250 ml) basmati rice I 14 cup (125 ml) ginger root, finely minced I onion, chopped 3 cloves garlic, minced 3 cups chopped vegetables 2 Tablespoons (40 ml) ghee or vegetable oil 314 teaspoon turmeric I 14 teaspoon crushed red chilies I 14 teaspoon ground black pepper I /2 teaspoon ground coriander I /2 teaspoon ground garam mas ala I 12 teaspoon ground cumin I 14 teaspoon. cardamom seeds (2 pods) I bay leaf Rinse mung beans and rice. Add mung beans to boiling water and cook until beans begin to split. Add rice and cook another 15 minutes, stirring occasionally. Now add the vegetables. (Alternatively, one could add the vegetables along with the rice.) As the mixture cooks, it will start to thicken. Heat the ghee or vegetable oil in a frying pan. Add onions, ginger, and garlic and saute until clear. Add spices and cook 5 more minutes, stirring constantly. Add a little water if necessary. Add this to the rice and beans. The final consistency should be like a thick soup. Total cooking time is about 1-1/2 hours. Add salt or soy sauce to taste. Serve plain or with yogurt. Makes 4 servings. Pot nt Potatoes I I B · t&C · · · . ·. t c 1 · ‘—–‘—————-___j ee . 1 · arro . • assero e. · . This recipe has its roots in the tradition of yogic cooking. The spices help to purify the blood, stimulate digestion, and increase energy. You may decrease the amounts of pepper and cayenne to suit your taste. 4 large baking potatoes 114·112 cup (65-125 ml) ghee or vegetable oil 2·3 onions, chopped I I 4-1 12 cup ( 65· 125 ml) ginger root, minced I 14 tsp. caraway seeds 1·2 Tablespoons (20·40 mO garlic, minced I tsp. black pepper 3/4-1 tsp. turmeric I teaspoon cayenne or crushed red chilies 8 whole cloves I /2 teaspoon ground cardamom I 14 teaspoon ground cinnamon 2-4 Tablespoons (40-80 ml) soy sauce or salt to taste I 12 pint (500 ml) cottage cheese Optional: I /2 pound (225 gr) cheese, grated I red or green bell pepper, diced 1/2 cup (125 mO chopped pineapple, drained Scrub potatoes, rub with small amount of oil and bake at 400° F (200° C), until well done. Heat ghee or oil in large skil let. Saute onions and ginger until they begin to brown, then add garlic and spices and cook for 4-5 minutes longer. Add a little water if necessary. Add soy sauce (optional). Stir and remove from heat. Cut baked potatoes in half, lengthwise. Scoop out the insides and combine with onion mixture. Add cottage cheese. M ix well and refill potato shells, covering each with grated cheese. Broil until cheese is melted and bubbly. For a nice touch, garnish with bell pepper and pineapple. Serve with yogurt. Makes 4 potent potatoes. This dish is cleansing to the liver and the digestive tract. To help your body do its own inner cleaning, eat as a mono diet for one week in the spring or fall. I bunch beets I pound (450 gr) carrots 2 bunches scallions, chopped 3 cloves garlic, minced ghee or vegetable oil soy sauce ground black pepper grated cheese Scrub beets and carrots. Steam beets whole. (Don’t cut off roots or stems.) After about 15- 20 minutes, add carrots. Steam until tender but firm. Then remove outer peels from beets and carrots. (These should slip off easily.) Grate using a coarse grater. Keep beets and carrots separate to preserve their distinct colors. Saute scallions and garlic in oil or ghee until tender. Toss with beets, carrots and black pepper. Place in casserole dish. Sprinkle with soy sauce. Cover with grated cheese and broil until cheese is melted and golden. Serves 4-6. I · · 1 “!’rill.o/ Rice . H , · I A real treat! Cleansing for the blood. 2 onions, chopped 2 cloves garlic, peeled and sliced I inch (2.5 em) ginger root, peeled & grated I cup basmati rice I /2-314 cup (250 mO ghee I tomato, peeled 4-5 cups (1-1.25 L) assorted chopped vegetables Rinse rice thoroughly. Saute spices in ghee until golden brown. Add onion, garlic, and ginger. Stir slowly until onions begin falling apart. Then add tomato, vegetables and rice, along with 4 cups water. Cover and let simmer on low heat, checking often. Add water as necessary. Cook until vegetables are soft and rice is done. Makes 4 servings.

lst____aEg__la____ JI — __rt C___ry_·. _”_··· __ j Each year at Summer Solstice, people come from all over the world to purify their minds, souls, and bodies. A cleansing diet is eaten. As part of the diet, this special hot sauce made with native New Mexican chilies is always served. 3 large onions, chopped 114 cup (60 ml) dry crushed red chiles 8 ounces (250 ml) tamarind concentrate 16 ounces (500 ml) hot water 1-1/2 cup (375 ml) sesame oil I Tablespoon (20 ml) turmeric 10 whole small dry red chiles 2 cups (500 ml) apple cider vinegar Put onions in a large bowl. Sprinkle with crushed chiles. Melt tamarind concentrate in hot water. Add oil and diluted tamarind to onions. Sprinkle with turmeric. Add whole chiles and vinegar. Stir and cover. Let sit overnight or several days for the fullest flavor. Store in refrigerator. It will keep a long time, and get better and better. Yields 2 quarts. This soup is also on the menu for the special diet served at Summer Solstice Sadhana. It makes the blood slightly alkaline, which promotes mental balance. Slice: I quart potatoes I quart celery I quart onions Layer in bottom of pot with potatoes on the bottom. Fill pot with water and add salt. Bring to a boil and cook until vegetables are tender. Saute in I /8 cup of oil: 2 Tablespoons chile powder pinch of cayenne pepper I Tablespoon (20 ml) turmeric I Tablespoon (20 ml) cumin powder I Tablespoon (20 ml) coriander powder Add to the soup. Add I /8 cup (30 ml) minced garlic before serving. (All amounts are approximate.) COPYRIGHT YOGI BHAJAN 2003 Eggplant is a vital food for women. These tasty pakoras make a delicious meal and help to regulate a woman’s menstrual flow. I eggplant 2 cups garbanzo flour I Tablespoon (20 ml) caraway seeds I teaspoon oregano seeds I teaspoon cardamon seeds I /2 teaspoon cinnamon 2 teaspoons turmeric 2 teaspoons salt I teaspoon black pepper I /2 teaspoon ground cloves I /2 cup (125 ml) milk 3/4 cup (185 ml) onion juice or puree I /3 cup (80 ml) water I 14 cup (60 ml) honey Slice eggplant to about 3/8 inch (I em) thick and set aside. Mix seeds and spices with the garbanzo flour. Add onion juice and milk and stir into smooth paste. Mix with fork until there are no lumps. Dip the eggplant slices in the batter, then fry in vegetable oil or ghee until golden brown. Set on a paper towel to drain. Serve with catsup or chutney. Makes 4- 6 servings. 1 .. . . Garlic Toast ··· · · ·• · Here is a tasty way to eat your “two cloves of garlic a day.” Makes a great breakfast food. 2 slices whole grain bread 2-4 medium cloves garlic (or more!) ghee Peel and thinly slice garlic. Lightly toast bread in toaster. Spread liberally with ghee. Top with garlic slices. Place in broiler or toaster oven for no more than 5 minutes. Serve. Variation: Top with grated cheese before broiling. To soothe and strengthen the nervous system, and to please the palate, try this delicious curry. I cup (250 ml) basmati rice 3 cups (750 ml) chopped mixed vegetables 114 cup (60 ml) minced ginger 2 cloves garlic, minced 2 small onions, finely chopped I /2 cup ( 125 ml) ghee 1- 112 teaspoon crushed yogi tea spices I Tablespoon (20 ml) turmeric I 14 teaspoon oregano seeds I /2 teaspoon cumin seeds I 14 teaspoon ground black pepper I teaspoon garam masala I cup (250 ml) homemade yogurt I 14 cup (60 ml) garbanzo flour Rinse the rice and add 3 cups water and bring to a boil. Simmer for approximately 45 m inutes. Steam chopped mixed vegetables until firm but tender. Blend yogurt and garbanzo flour with I cup (250 ml) water until smooth. Saute spices in ghee until golden brown. Add chopped onion, garl ic, and ginger. Cook slowly until onions are almost falling apart. Stir in yogurt-flour mixture. Simmer until sauce thickens. Serve over rice and steamed vegetables. Serves 4. KRI INTERNA

Solst ce Diet I This diet, given by Yogi Bhajan. is enjoyed at the 3HO Summer and Winter Solstice Celebrations. BREAKFAST 2 oranges 2 bananas Solstice Soup DINNER Mung beans and rice (with masala. but no extra vegetables) Solstice Hot Sauce Steamed carrots (and beets, if desired) 1 /2 head of iceberg lettuce It is important to drink as much purified water as possible. This diet alkalinizes the blood and is excellent for cleansing. It is high fiber, contains no dairy, wheat, sugar or processed foods, and the soup and hot sauce are both very spicy. This diet can be enjoyed at any time of year, but is specifically indicated for the Solstice periods, when the angle of the sun provides a unique opportunity for a more profound meditative experience.

The Role of a Kunaalini

Yoga Teacher