Satvic Food

 Preview

In this chapter, we will discuss what the term ‘Satvic’ means and understand

the 21 Satvic food laws to adhere to while creating recipes. Furthermore, we

will understand how eating Satvic food is not enough. We must also be mindful

about how much to eat, when to eat and what combinations to eat in.

Sattvic foods are soothing, nourishing and promote and maintain a quiet, steady mind as well as help to sharpen your intellect and give you a greater sense of empathy. Sattvic foods are vegetarian and do not include foods derived from animals that have been harmed in any way. It is important that foods are grown naturally and do not contain preservatives, artificial flavors, or additives.

A sattvic diet generally consists of:

•fresh, organic fruit and vegetables

•whole grains and nuts

•dairy products such as milk and ghee

•beans and lentils

•plant-based oils

•mildly sweet foods (natural, unrefined sugars), honey, molasses

•spices such as cinnamon, basil, coriander, ginger and turmeric

21 Satvic Food Laws

*allowed only in few exceptional cases

Here are 21 food laws you must follow. All recipes given in this book have been carefully created to adhere

to these laws. Please follow every single law religiously to receive the true benefit of the Satvic lifestyle. 

Law 1

No Animal Based Foods

such as meat, fish, eggs, animal milk*,

cheese, butter, ghee, paneer

Eat Plant Based Foods

such as fresh homemade

coconut milk, almond milk

Law 2

No Dead Foods

Don’t eat anything that comes

packaged, bottled, tinned or canned

from a factory, such as chips,

namkeens, snacks, vinegar, soya

sauce, readymade sauces or dressings

Eat Fresh Foods

Eat foods that come straight from

the farm to the kitchen, such as

fresh fruits, vegetables, grains, nuts 

Law 3

No Sugar

such as white sugar, brown sugar,

sugar-syrups, khaand,

maple syrup, agave

Use Natural Sweeteners

such as fresh fruits, dates,

jaggery, figs, raisins

Law 4

No White Rice

Eat Brown Rice

Law 5

No oils

Olive oil, mustard oil, coconut oil,

palm oil, refined oil, flaxseed oil, etc.

Use Whole Fats

Grated fresh coconut,

soaked nuts and seeds

Law 6

No Refined Flours

such as white flour, maida,

semolina (sooji), etc

Use Whole Flours

whole wheat flours (with chokar)

Law 7

No Red Chili or

 Red Chili Powder

Use Fresh Green Chili

or Black Pepper

in limited amounts

Law 8

No Strong Spices

such as garam masala,

asafoetida (heeng), turmeric,

black salt (kala namak), too much

ginger,

too much salt

Use Fresh Herbs

such as tulsi, curry leaves, coriander,

basil, lemongrass, oregano, rosemary,

thyme, bay leaf.

Some mild spices such as cardamom,

cinnamon and cumin seeds can be

used in moderation

Law 9

No Iodised Salt

Use Rock Salt (Sendha Namak)

in limited amounts

Law 10

No Excessive Cooking

Nothing should be cooked too

much or for too long, so as to

destroy the natural composition

of that food.

Frying and over-cooking is

strictly prohibited.

Minimal Cooking

 Eat most of your food raw. If needed,

cook only minimally, for the shortest

duration possible

• Vegetables & grains can be

cooked

• Fruits should not be cooked

(no cooking tomato, coconut or

coconut milk)

• Sprouts should not be cooked

• Steaming is better than boiling. It

preserves more nutrition

Law 11

No Metal Pots & Pans

for cooking

Use only Clay Pots & Pans

for cooking

Law 12

Don’t Eat Much Grain

Wheat, rice, lentils, quinoa,

millets

all come under the umbrella of

grains. A satvic dish should not

have too many grains, as they

are difficult to digest.

Eat Less Grain, More Vegetables

Maintain a 70-30 ratio between

vegetables & grains. If your dish has

30% grains, combine it with at least

70% vegetables.

Law 13

Do Not Mix Multiple

Grains in the Same Dish

It is difficult enough for our body to

digest one type of grain at a time. If

we mix two or more grains together, it

becomes even more difficult. So -

• No rice with chapati

• No daal with rice

• No daal with chapati

• No multi-grain flour

Eat Only One Type

of Grain at a Time

If eating grains, eat with a sufficiency of

vegetables, without mixing with another

grain.

• Brown Rice with sabzi

• Composite chapati with sabzi

• Quinoa with vegetables

Law 14

No Unseasonal or Exotic Foods

Do not use ingredients that are out

of season or are not locally grown in

your country, as they tend to contain

more chemicals to extend their shelf

life.

Ingredients such as blueberries, kale,

swiss chard, hazelnuts, macadamia

nuts are not local to India, so don’t

bother using them.

Eat Foods that are

Seasonal & Local

Eat foods that are local to your

country and are in season. Seasonal

fruits and vegetables tend to be

cheaper in price.

Law 15

Do Not Use Unsoaked Nuts

Don’t use or eat any nuts before

soaking them in water.

Use Soaked Nuts

Always soak nuts for 6-8 hours

before using. Before being soaked,

nuts are in their dormant state

Adding water brings them to life and

makes them digestible

Law 16

Do Not Eat Too Many

Nuts & Seeds

Similar to grains, nuts & seeds

and are difficult to digest and

therefore, should be only

consumed sparingly. If using

nuts in a salad dressing, use only

the minimum amount required,

for the sake of texture.

Consume Nuts & Seeds Sparingly

If you are trying to cure a disease,

it is best to avoid them altogether.

Once you are cured, you may have

them sparingly (about 5-7 a day).

Bear in mind, we have already

added them to our salads and salad

dressing recipes. If you are eating

those, no need to consume nuts/

seeds separately

Law 17

Coconut Milk is superior to almond milk, cashew milk & other nut milks,

because coconut is easier to digest than other nuts. So, always prefer

fresh homemade coconut milk over other nut milks.

Law 18

No Soy Milk, No Tofu

Soya is very difficult to digest. It is an inferior quality of grain.

Law 19

Coconut & Tomato Should Not Be Cooked Directly on Flame

If adding fresh coconut, coconut milk or tomato in a recipe, add it towards

the end, AFTER switching off the stove. You can let the coconut and tomato

warm from the steam inside the pot, but never cook them directly on flame.

This also means that after adding coconut, coconut milk or tomato to a dish,

it should not be re-heated.

Law 20

In cooked recipes, add salt and lemon towards the end, not

beginning. Salt and lemon should not be cooked on flame.

Law 21

Do not add grains (such as wheat, rice, millet, lentil) to a salad

or soup. Salads and soups should be grain-free, unless they are being

eaten as a grain meal.

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