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Is a sattvic diet strict? Well, getting into any kind of diet or routine needs discipline and a certain amount of self-restraint. A sattvic diet just encourages one to eat clean. The sort of food that it advises against is harmful for health in the long run anyway and is best avoided or may be eaten in moderation on cheat days or special occasions.
Each dish is prepared with fresh, wholesome ingredients that promote balance and well-being. The use of mild spices, fresh herbs, and natural fats like ghee and coconut oil makes the meal flavourful without being overly stimulating. The idea of a sattvic diet is to promote clarity, balance, and spiritual growth through pure and wholesome foods. It’s very similar to the practice of yoga and is also called a yogic diet.
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According to this diet, it is important to prioritise fresh, organic, and seasonal fruits and vegetables. Eating whole grains such as rice, quinoa, and barley, as well as legumes such as lentils and mung beans is advised since they have essential nutrients and are easy to digest. Choosing natural sweeteners such as honey and jaggery instead of refined sugars which are processed and eating fresh, organic dairy products such as milk, ghee, and paneer are encouraged. Ayurveda says that even these should be consumed in moderation and preferably homemade.
Spices such as cumin, coriander, turmeric, and ginger can also be used mildly so that they enhance flavour and aid digestion without being overpowering.
Apart from what to eat Ayurveda also recommends that one eats in a peaceful environment, chews the food thoroughly, and avoids distractions while eating. Watching television while eating for example, isn’t considered a good idea. This enhances digestion and absorption of nutrients. It is also important to drink plenty of water, herbal teas, and fresh juices, as part of this diet. Staying hydrated supports overall bodily functions and flushes out toxins.
What To Avoid
While there are clear instructions on what can be eaten and should be practised there’s also a list of what should be avoided. Steer clear of packaged and heavily processed foods. They often contain additives and preservatives.
Caffeine, alcohol, and tobacco are considered tamasic (dulling) and rajasic (overstimulating), and are believed to disrupt mental and physical balance. It is best to avoid overly spicy, salty, or fried foods. These can irritate the digestive system and lead to imbalance. Foods that are heavy, greasy, or difficult to digest should be minimised. These can burden the digestive system and lead to sluggishness. Sugars and artificial sweeteners can cause blood sugar spikes and contribute to mental and physical imbalance.
A sattvic diet is typically vegetarian. Meat and eggs are considered tamasic, contributing to lethargy and impurity. Freshness is one of the most important factors in a sattvic diet. Avoid eating leftovers or foods that have been reheated multiple times, as they lose their nutritional value. Here are some simple dishes one can eat when on a sattvic diet.
Fruit and Nut Breakfast Bowl
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A fruit and nut breakfast bowl is a refreshing and energising way to start the day. Fresh fruits such as apples, bananas, berries, and mangoes are combined with soaked nuts such as almonds and walnuts. A sprinkle of seeds like chia or flax adds an extra nutritional boost. This bowl can be topped with a drizzle of honey to add some sweetness. It has a balanced mix of carbohydrates, healthy fats, and proteins, ensuring sustained energy throughout the morning.
Khichadi
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Kitchari is a staple in Ayurvedic meals, known for its simplicity and nutritional balance. It is made with a combination of rice and pulses, cooked together with mild spices such as turmeric, cumin, coriander, and ginger. The dish is often prepared with ghee, which enhances its nourishing qualities. Khichadi is easy to digest and helps detoxify the body while providing essential nutrients. It is especially recommended during cleansing periods or when recovering from illness as the digestive system is weak during these times.
Vegetable Stew
A vegetable stew is a versatile dish that can include a variety of seasonal and locally grown vegetables. Common ingredients include carrots, sweet potatoes, green beans, peas, and leafy greens like spinach or kale. The stew is lightly seasoned with herbs and spices such as cumin, coriander, and turmeric. Cooked with a base of vegetable broth or water and a touch of ghee or coconut oil, this dish is both nourishing and satisfying. It provides a wide range of vitamins and minerals, supporting overall health and well-being.
Palak Paneer
This dish combines fresh paneer (Indian cottage cheese) with nutrient-rich spinach. The paneer is lightly sautéed in ghee and then simmered with spinach in a mildly spiced tomato-based sauce. Spices such as cumin, coriander, and turmeric are used to enhance the flavour without overpowering the natural taste of the ingredients. This dish is delicious and rich in protein, calcium, and iron, making it a nutritious option that supports muscle and bone health.
Quinoa Salad
Quinoa is a highly nutritious grain that fits well within a sattvic diet. A quinoa salad can be made by cooking quinoa and mixing it with fresh vegetables such as cucumbers, tomatoes, bell peppers, and leafy greens. A light dressing made from lemon juice, olive oil, and fresh herbs like cilantro or parsley adds flavour and freshness. This salad is rich in protein, fiber, and antioxidants, making it a perfect meal for those looking to maintain energy levels and support digestive health.
Mung Soup
Mung beans are a key ingredient in sattvic cooking because of their high nutrient content and easy digestibility. A mung bean soup is made by boiling soaked mung beans with water or vegetable broth until they become soft. Spices such as cumin, coriander, and turmeric are added along with ginger to aid digestion. This soup is often finished with a touch of ghee. It is a light yet filling dish, providing protein, fibre, and essential vitamins and minerals.
Coconut Rice with Vegetables
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Coconut rice is a comforting dish that pairs well with a variety of vegetables. Basmati rice is cooked with coconut milk, giving it a rich and creamy texture. Vegetables such as peas, carrots, and bell peppers are lightly sautéed with mild spices such as cumin and turmeric and then mixed into the rice. This dish is rich in healthy fats from coconut milk and provides a good source of vitamins and minerals from the vegetables. It is a soothing and nourishing meal.
