Embracing the precept that animal protein is not necessary for good health, the teachings of yoga support a vegetarian diet. “Purity of food brings purity of mind . . . and encourages spiritual progress,” explains “The Yoga Cookbook,” a product of the international Sivananda Yoga Vedanta Centers headquartered in Val Morin, Quebec. The text continues, “Even if you are interested only in the physical yoga exercises, you will be surprised by the enhancement of your practice as you modify your diet.”
This modification means giving up not just meat and other tamasic (impure) foods such as fish, eggs and alcohol, but most cooked and preserved foods as well. Tamasic foods contribute to inertia and chronic ailments and should be abandoned, the book decrees. The yogic diet also discourages the use of rajasic (bitter or excessively seasoned) foods such as onions, garlic and strong spices that “overstimulate” the body and mind. Although these items may be used “subtly,” they should be phased out over time.
So what does a yoga practitioner eat? Sattvic (wholesome and substantive) foods that are “as fresh and natural as possible, preferably organically grown, not genetically modified and kept without preservative or artificial flavorings.” They should be eaten in as natural a state as possible–raw, steamed or lightly cooked.
This category includes grains, protein–rich legumes, nuts and seeds, fresh and dried fruits and vegetables, herbs, natural sweeteners and dairy products in moderation. These foods are meant to increase vitality and vigor.
Thus, the preparation that follows is well suited to a party meal as it offers a goodly quantity and variety of vegetables, seeds and nuts plus mild seasoning and healthy citrus juice.
TRICOLOR SALAD
Four to six servings
Red-beet salad:
4 raw beets, peeled and grated
1 cup (generous) sunflower seeds, toasted
1 tablespoon chopped fresh thyme or oregano
1 cup eggless mayonnaise (purchased or homemade)
Green-watercress salad:
1 cup walnut pieces
1 bunch watercress, trimmed
1 green bell pepper, cored, seeded and sliced
Juice of 1 grapefruit
1/2 cup olive oil
Salt and pepper to taste
Orange-carrot salad,
Indian style:
2 carrots, shredded
1 teaspoon salt (optional)
1 tablespoon raw unsalted peanuts
1 tablespoon oil
1/2 teaspoon cumin seeds
1/2 teaspoon black mustard seeds
1 teaspoon sesame seeds
Pinch of ground coriander
1/4 teaspoon cayenne pepper
1 teaspoon lemon or lime juice
2 tablespoons chopped fresh cilantro
1. For the beet salad, combine the grated beets, sunflower seeds and oregano. Add the mayonnaise and stir until ingredients are coated evenly.
2. For the watercress salad, heat a heavy skillet and toast walnuts over high heat until brown; let cool. Mix with watercress and green bell pepper. In a separate bowl, combine the grapefruit juice, olive oil, salt and pepper and pour over the watercress mixture. Toss.
3. For the carrot salad, place the carrots in a bowl and stir in salt. Toast peanuts in the skillet, stirring constantly, until they turn a darker color and give off a rich aroma. Let peanuts cool and grind them coarsely or crush in a mortar with a pestle. Heat oil in a small pan and toast all the seeds until they “pop.” Add ground coriander and cayenne pepper to the seeds and cook 1 minute, stirring constantly. Stir mixture into the carrots, along with the peanuts, lemon or lime juice, and cilantro.
4. Arrange the salads on a large serving platter, keeping them separate.
