A5 SHARAN Health Participant Booklet New

7/29/2019 A5 SHARAN Health Participant Booklet New

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SHARAN Health Seminar

Contact informationSHARAN website: www.sharan-india.orgDr Nandita Shah : [email protected]

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Contents

Page - 3 Ideas for Every Meal

Page - 9 Kitchen Replacement Chart

Page - 11 Sample Recipes

Page - 40 Basic Information for GoodHealth

Page - 40 Important Health Tips

Page - 40 What else is important besides

diet

Page - 41 Where to get organic and

whole health foods in your city?

Page - 41 Want to read more?

Page - 42 Need more support?

Page - 42 Fact sheets for health

Page - 48 Implementation

Page 52 Thanks

Page - 53 Extra Pages for Notes

Page - 61 Page for Questions2


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Page - 62 Feedback Form

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Ideas for Every Meal

Breakfast Ideas:

1. Whole Dalia or Millet Upma without oil.

Add veggies.

2. Bhaidku (Indian style porridge)

3. Oat Porridge (Use old fashioned oats, not

the quick cooking ones)

4. Whole rice Uttapam/Idli/Dosa withCoconut chutney

5. Cracked Wheat Dalia /bajra/jav/makai

dalia with or without veggies.6. Tofu Akuri7. Muesli8. Whole Wheat Khakhra9. Real Whole grain Bread or Chappatis

with Vegan spreads10. Uttapam made from Jav flour, Bajra or

Nachani or Jawar or Brown Rice and UradDal

11. Whole Wheat Flour methi pudla withchutney or besan pudla

12. Home made Baked Beans on WholeGrain Bread or Chapathi

13. Chapathi or whole Grained Bread withNut Butters, Avocado or Coconut

Coriander Chutney4


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14. Vegetable Cutlets Breaded with CrushedPeanuts

15. Fresh Fruits

16. Green Smoothies

Replace tea or coffee initially with green tea andlater herbal teas made out of mint (phudina),fennel (variali), cardamom (elaichi), ginger, blackpepper corns, lemon grass, tulsi, lemon etc.

Add your ideas here:

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Lunch & Dinner Ideas:

Indian meals

1. Salads, Katchumbers2. Sprouts, Sprout chat, Sprout salads3. All kinds of Indian Vegetables replace oil

with oil seeds or coconut, cream withcashew paste

4. South Indian Meals replace rice with wholerice

5. Plant based Curds and Buttermilk6. Roti Sabji Daal Chawal (Brown Rice)(Whole wheat roti or bajra or jawar ornachni roti)

7. Stuffed Parathas & Chutney (No oil orbutter) (Whole wheat flour)

8. Khichadi & Kadhi, Pappad, Pickle (Brownrice). Add veggies.

9. Wheat Dalia Khichadi or Bajra Dalia or JavDalia khichadi with veggies in it.

10.Whole Rice Idli, Dosa, Sambhar & Chutneyor Masala Dosa or Uttapam (No Oil)

11.Whole Wheat Roti or Bajra Roti & OnionBesan.

12. Pudlas

13.Theplas (with veggies mixed like dhoodhi,cabbage, methi etc.) without oil with Soy

Yogurt or Chutney

Non Indian meals14.Soup & Whole Wheat Bread with Vegan

Spreads or Nachni Bread or MultigrainBread without dairy.

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15.Whole Wheat toasted Sandwich withChutney, with Soup.

16.Baked Vegetables & Whole Wheat Toast.

17.Whole Wheat Pasta in tomato gravy. KeepPasta al dente (do not over cook, keep a bitstiff).

18.Baked Falafels, Whole Wheat Pita Bread andHummus..

19.Mexican Burritos, Enchiladas withoutCheese. Baked Tacos filled with toppings.

20.Italian Pasta with Marinara sauce, Pastawith Vegetables, Minestrone Soup.21.Chinese Steamed Rice or Noodles with

Vegetables in Chinese Sauces. ChineseSoups, Kimchi.

22.Lebanese Baked Falafel, Humus, BabaGanoush, Whole Wheat Pitas, Salads, and aLittle Tahini.

23.Japanese Whole Rice Vegetable Sushi,Salads, Miso Soup.


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Snack Ideas:

1. Nuts, Roasted Chana

2. Fruits3. Green or Fruit Smoothies4. Chaats, Sprout Chaat5. Breakfast items6. Gujrati handvo with lots of vegetables

inside (no oil).7. Vegetable Muthia (no oil) either Doodhi

or Cabbage or Methi etc.8. Dhokla Steamed (Brown Rice and Urad

Daal or Mung Daal or Mixed Daal orChola)

9. Patties (no oil) used. Kand Patties aregood.

10.Brown Rice Panki or Mung Daal Chillas(No Oil)

11. Vegan Khandvi (using vegan curds)12.Khichoo with Brown Rice Flour.13. Oil free Khakhara14.Sprout Bhel or Bhel with Baked Sev and

Puri15.Non Fried (roasted) Snacks16.Vegetable Sticks with humus or other

dips and spread. Dips made from Tofuand Vegetables

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Any time Green Smoothie:

1. Green smoothie with Banana,Papaya, Palak

2. Banana, Chikoo & Tandaljo3. Apple and your choice of greens

Make your own combinations with 1/3 greens ofyour choice and 2/3 fruit of your choice.

This should not be strained

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Kitchen Replacement Chart

ITEM REPLACEMENTSAnimal Milk Soy, Rice, Almond, Peanut, Oat,

Sesame, Coconut, Corn and otherplant based milks

Sugar Dried fruits, dates, jaggery, rawor unrefined sugar

Tea and coffee Home made herbal teas or readymade herbal teas. Barley or soyacoffee

Ready madecereals

Muesli made with whole flakesnuts and dried fruit, dalias wheat, barley, maize, millets,rolled oats (not quick cookingoats)

Butter Peanut butter, cashew butter,sesame butter, almond butter

Ghee and oil Cashewnuts, peanuts, coconut,sesame, other nuts and seeds

Cheese Vegan cheeses see recipes,nutritional yeast flakes

Paneer Tofu

Curds/ Yoghurt Soya, peanut milk, or other plantbased yoghurt (see recipes)

Buttermilk Made from the aboveCream Cashew or other nut butters

mixed with waterMeat Soy nuggets and flakes, tofu,

beans, readymade meat

replacers (Frys burgers etc)10


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Eggs Many different replacersdepending on the use. Please seeour website for this

Rice Whole (unpolished) riceWhite bread orwhite flour(maida)

Atta or whole wheat flour.(However many whole wheatbreads in the market containemulsifiers and fat) Millets andtheir flours jowar, bajra, nachni(ragi)

Salt Himalayan salt, rock salt or seasaltFried foods Baked or roasted alternativesKhakra Ambil (fat free) khakraChocolates Dark chocolates, cocoa powderIce cream Vegan ice creams see our

recipesSoft Drinks Water, lime juice with water, fruit

smoothiesMayonnaise Vegan oil free mayonnaise see

recipesCanned Foods Fresh alternatives when possibleSaladDressings

Oil free salad dressings andchutneys

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Sample RecipesThese are just a sample of the large numberof healthy vegan recipes that you can use.For more ideas see http://sharan-india.org/vegan-recipes/

Page 11 Dairy AlternativesPage 17 Breakfast ItemsPage 21 SaladsPage 27 Soups

Page 29 Main CoursesPage 34 Desserts -

Dairy Alternatives

Soya Milk

Ingredients

1 cup of soybeans, soaked in water

overnight

Method

Drain and discard soaking water from the soyabeans. Grind the beans in the blender, making a

smooth paste. Add water till you have the right

consistency. Boil the milk for 20 minutes stirring

while boiling. Cool and refrigerate. You can use

the refrigerated milk for three days. A dash of

jaggery can be added for slight sweetening.

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Soya milk can easily be purchased readymade all

over India.

Coconut Milk and Nut and SeedMilks

Ingredients

1 cup grated fresh mature coconut (notdrinking coconut)

1 cup warm water

Method

Grate a coconut and place in the grinder till thegrinder is full. Add a cup of warm water andgrind. Sieve the mixture through a sieve with

slightly large mesh. Squeeze the substance wellwith a spoon or with the hands to take out all themilk. Save the fibre. Once all the milk isextracted, repeat the procedure with the fibre anda little water to extract the remaining milk.Discard the fibre.

Variations

Sesame seeds/ cashew nuts/ sprouted wheat/almonds/ can be added to the coconut milk bymaking them into a butter and adding a smallquantity of this butter, and about 4 - 6 times thisquantity of water to the coconut milk andblending well.

Alternatively the seeds can be put in the grinder13


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along with the grated coconut and warm waterdirectly. However by this method some of thenuts or seeds may be lost along with the coconut

fibre that is discarded.To make a nut milk or seed milk, simply soak thenuts or seeds in water, peel if required (as in thecase of almonds) and put in the blender with asmall amount of water. The less water you use,the smoother will be the mixture and water canalways be added later. Sieve if desired. It does

not take more than a small handful of nuts (say 8 10 almonds) to make a whole glass of milk.A small quantity of jaggery may be added tosweeten the nut milk. Coconut milk does notgenerally need a sweetener as coconuts arenaturally a bit sweet.

Peanut butter (or other nutbutters)

Ingredients

Peanuts

Method

Roast peanuts on a slow flame till the skins crack.Do not let them burn. Roll them between yourhands to let the thin skins fall off the peanuts, andthen separate from the skins. Place them in thegrinder up to a height of 1. Grind until it turns to

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butter. If it is not evenly crushed, stir and grindagain. (You can also use unskinned peanuts if youlike. The appearance changes a bit as also the

taste, but its still good. It is healthier andquicker!)

Variations

Let your imagination go! Super nut butters can bemade with almonds, cashew nuts, macadamia

nuts or combinations. Cashews, and other nutsmay not need to be roasted.

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Sour Cream CheeseThis cheese is easy to make and makes awonderful spread.

Ingredients

1 cup soaked raw cashews

1/3 tsp salt

Method

Pour out the water from the cashews and placethem in a blender. Make this into a smooth pasteadding a little water. Now leave this to ferment ina glass or plastic container for 24 72 hours untilit begins to smell sour. Add salt. Mix well andserve. Serves 4 6

Soy Yogurt

The soy yogurt is not identical to dairy yogurt butit works well in cooking. As a starter you can usesoy or any plant based yogurt, if you can get itcommercially. If not, use dairy yogurt orrejeuvelac to start. This is just to introduce theright bacteria for the culture. Once you have yourown soy yogurt, dont forget to freeze a littlestarter so that you will never be without it.Ingredients

1 litre soya milk

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2 Tbsp starter

Method

Bring the soymilk to 42-45C. The culture will onlythrive in a narrow temperature range, too cooland it won't be active, too hot and it will die. It is

just below body temperature so it should be thesame temperature as baby's milk. Add the starter

to the soymilk and mix well with a sterile spoon.Do not stir or move the container till the yogurtsets in - about 5 - 6 hours. Chill.

Making the soy yogurt thickerYou will notice that home made yogurt will be alittle runnier than dairy yogurt. To improve thethickness of the soy yogurt you can add one level

teaspoon of agar powder, which is premixed in 50ml water, to the soymilk when it starts boiling.

You can also use corn starch or arrowroot as athickener. Disperse 2 teaspoons of starch in 30 mlcold water and add this mixture to the soymilk

just before boiling.

Variations - Peanut yoghurt or curds

These can be made in exactly the same way asthe soy yoghurt using peanut milk instead of soyamilk

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Breakfast Items

Red Rice Idli or Dhosa mau

Most of our Indian breakfasts such as poha, upma,dalia, parathas, etc can easily be made vegan andhealthy by omitting the ghee and using minimal or nooil. Idlis and dosas are healthy because they arefermented, but these are best made with whole red

rice. Dosas can be made with minimal or no oil on agood tawa.

Ingredients

2 cups whole red rice

cup whole black udad daal

1 tsp fenugreek (methi) seeds

Salt to taste

Method

Soak rice for 6-8 hours. Soak udad dal andfenugreek seeds for 6-8 hours separately.Grind the soaked rice in the blender (or idli

grinder) till you get a slightly coarse (but almostsmooth) paste pour into a large bowl.Grind the soaked white udad dal in the blender tillvery smooth and mix with the rice paste.Allow this mixture to ferment for 8-12 hoursdepending on the room temperature. In summerdays 8 hours is sufficient, but on cooler days ittakes longer. You can smell it to tell whether it is

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ready or not. It should have a slightly sour,fermented smell (I like it a bit more sour so Ialways keep it out 14 hours). Add water so that it

is of the consistency of dosa batter (somewhatsimilar to pancake batter) Add salt to taste. Youcan make idlis, dosas or uttapams with this.Serves 8-10.

VariationAn equal volume or less of finely grated unpeeled

lauki (dudhi) or pumpkin can be mixed with themau along with ginger chilly paste to taste. Thismakes tasty, slightly thicker dosas which are a bighit with children and a good way to feed them thevegetables they don't care for.

Ragi (Nachani) Porridgewith Coconut Milk and Ginger

Ingredients

4 tbsp ragi flour

1 cup cold water

2 tbsp jaggery

1 tsp ginger cup fresh grated coconut / cup coconut

milk / 2 tbsps desiccated coconut

Method

Mix the ragi and water till there are no lumps andcook for about 5 minutes on a medium flame till

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the ragi is cooked. Stir briskly all the whilebecause ragi flour tends to form lumps.Themixture will be chocolate colored. Add jaggery

and ginger and turn off the flame. Top withcoconut/ coconut milk and serve. Serves one.Variations

Replace ragi with cracked wheat.Replace ginger with cinnamon and cardamom.Replace coconut milk with soya, nut or rice milk.

Tofu Akuri (oil free)

Ingredients

200g tofu

finely chopped onions, tomatoes, green

chillies, capsicum, mushrooms or anyother desired vegetables.

salt, turmeric

pepper or crushed garlic as desired

finely chopped coriander for garnishing

MethodUsing a fork or potato masher, crumble the tofuinto small pieces.In a non stick or thick iron pan, lightly saut theonions, chillies and other vegetables. Addcrumbled tofu, turmeric and spices and saut abit further and serve. Garnish with coriander. Adash of olive oil optional or soya milk for softness

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and lightness. Serves 2.

Variations

For a more cheesy or egg like flavour add cupnutritional yeast to the mixture while cooking.

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Salads

Cucumber & Tomato Salad withPeanuts

Ingredients

1 cup cubed cucumber

1 cup cubed tomatoes cup crushed roasted peanuts

salt to taste

teaspoon jaggery powder

Thai chilli powder to taste (this means anyred chilli powder which is not too spicy Kashmiri chillies made into a coarse powder

would be great) Lemon juice to taste.

Method

Mix all the ingredients and serve.

Cucumber Salad with Peanuts andCoconut

Ingredients

4 unpeeled cucumbers chopped into tinycubes

cup grated coconut

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cup roasted crushed peanuts

juice of 1 lime

salt to taste

green chillies, finely chopped

dash of jaggery

chopped fresh coriander for garnishing

MethodMix all the ingredients together. Adjust the salt,

jaggery and lime juice to taste. Garnish with

coriander and serve. Serves 8 to 10.

Carrot Salad

Ingredients

5 carrots washed and grated tsp mustard seeds

dash asafoetida

8 - 10 curry leaves

green chilly, split longitudinally andseeds removed

tsp salt,

juice of a lime finely chopped coriander for garnishing

optional - grated coconut

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Method

Heat the pan on a medium flame. When

it is hot put in the mustard seeds. Whenthey start to sputter lower the flame tothe minimum and add the asafoetida andcurry leaves and chilly. Turn off theflame within seconds. Add the carrots,salt, lime juice and coriander. A dash ofunrefined sugar/jaggery may be added.

Mix and serve.

Cabbage Salad

Ingredients

1/2 kg cabbage shredded fine 1/2 cup roasted peanuts ground coarsely 1/2 cup lemon juice 1 green chilli (optional) sea salt to taste coriander leaves

Method

Mix all ingredients thoroughly and refrigerate.Add salt and coriander leaves to garnish justbefore serving. Serves 6 to 8.

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Beetroot Salad

Ingredients

2 cups boiled and cubed beet 1/4 cup spring onions, chopped 3 tbsp soy sauce 1 tsp grated ginger 2 tbsp rice wine vinegar

Method:Toss together beetroot with springonions. For the dressing mix the soy sauce,grated ginger, rice wine vinegar. Pour this overthe beet and spring onions. Let is stand for about hour before serving for better results. Serves 3to 4.

Kosumbri

Ingredients cup grated carrot cup grated cabbage

3 tbsp soaked yellow moong dalsalt to tastelemon juice to taste3 tbs grated coconut1 tsp mustard seeds4 5 kadi patha

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Method

Dry roast the mustard seeds, kadi patha

and grated coconut. Add it to the saladwith lemon juice and salt.

Sprout Chat

This is a healthy salad, which is always a greathit.

Ingredients

2 cups moong sprouts (sprouts made athome or small sprouts - not the long onesused in Chinese food)

1/2 cup chopped tomatoes 1/2 cup chopped onions 1/2 cup chopped potatoes 1/4 cup chopped coriander juice of one lime turmeric black salt jaggery chaat masala grated ginger minced green chillies

MethodSteam the moong sprouts with a little turmeric sothat they are cooked but crunchy. Mix with the

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juice. Mix in the black salt, jaggery, chaat masala,ginger and green chillies to taste. Serves 8 to 10.

Cabbage with tomatoes, onionsand coriander

Ingredients

1 small green cabbage sliced finely

cup grated coconut

2 tomatoes chopped fine 1 onion sliced thinly

juice of 1 lime

salt to taste

green chillies, finely chopped

dash of jaggery

chopped fresh coriander for garnishing

2 tsp mustard seeds dash of asafoetida

Method

In a hot pan, add mustard seeds. When theysputter, add the asafoetida. Turn off the flame. Ina bowl add this and mix all the ingredients

together. Adjust the salt, jaggery and lime juice totaste. Garnish with coriander and serve. Serves 8to 10.

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Soups

Pumpkin and Fenugreek Soup

Ingredients

3 cups steamed pumpkin puree

2 tsp fenugreek seeds (methi seeds)

1 red chilli salt

optional - 1 onion chopped

optional - cup soy milk / coconut milk

Method

Soak the fenugreek seeds in some water forabout an hour.In a saucepan, add the chopped onions and redchilli and saut with one teaspoon of water. Keepadding water and stirring in intervals will theonions are translucent. Add fenugreek seeds andpumpkin puree and bring to a boil. Add salt andthe soy or coconut milk if you like and serve hot.

Serves 4.

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Chickpea Soup with Zucchini andCarrots

Ingredients

2 cups cooked chickpeas

1 medium zucchini chopped into smallcubes

2 small carrots chopped into small cubes

1 tsp garlic paste celery leaves

1 tsp fresh or dry rosemary

1 tsp salt or to taste

freshly ground pepper

a dash of lime juice

Method

Blend the chickpeas, garlic, celery with water asneeded and put in a saucepan to boil. Add carrotsand after the mixture starts boiling, the zucchini.When the zucchini is almost cooked addrosemary, salt and pepper. Add the lime juice justbefore serving. Serves 4

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Main courses

Mixed Vegetable Poriyal(Dry Mixed Vegetables South

Indian Style)

Ingredients

For the Vegetable

kg French beans finely chopped or cutlengthwise

kg carrots diced

kg potatoes diced

2 large onions finely chopped

cup grated fresh coconut

For the Tempering 1 tsp mustard seeds

2 tsp urad dal

2 tsp chana dal

1 red chilli

2 to 3 curry leaves

salt to taste

turmeric to taste optional - 1 tsp ginger chilli paste

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Method

Mix salt and turmeric with the beans and steam,

making sure that the green colour remains. In aheated kadhai add mustard seeds. When theysplutter then add udad dal and chana dal. Whenthe smell permeates add red chilli and curryleaves. Switch off the gas. Mix the vegetables,ginger chilly paste and fresh coconut and salt.Serves 6

Soya with Peas in Gravy

Ingredients

1 cup dry soya chunks or cup soya flakes

1 cup peas 2 tomatoes medium tomatoes diced

1 medium onion coarsely chopped

2 cloves garlic

1 inch piece peeled ginger

paste of 1/3 cup raw cashews soaked inwater for about 1 hour

1/2 tsp turmeric powder 1 Tbsp garam masala (or less if this is very

spicy)

1 tsp poppy seeds

2 cloves of cardamon

3 Tbsp cilantro leaves finely chopped

salt to taste.

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Method

Soak the soya nuggets or flakes in warm water.

Squeeze out the water. If the soya nuggets arelarge, chop them into halves. Set aside. Steamthe peas and set aside.Place the ginger, garlic, onions, and poppy seedsin the grinder or food processor and grind into apaste without using water.Heat a thick bottomed pan and fry the onion,

garlic ginger paste without oil on a slow flame.When this begins to brown, add the turmeric,garam masala, whole cardamon cloves, stir, andthen add the tomatoes. Cook till the tomatoes arevery soft. Add salt, peas and soya, and cook forabout 5 minutes, adding water as needed tomake the gravy as thin as you want. Let thisstand for hour before serving so that the soya

soaks in the flavour. Heat before serving. Serves4

Flavoured Brown Rice

Ingredients

1 cup whole brown Basmati rice soaked in 2cups of water for 1 2 hours

2 cloves cardamom (and optionally 1 clove,a piece of cinnamon)

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Method

First step is to soak your rice. Place 1 cup rice in 2

cups water for 1-2 hours. The soaking is notnecessary but helps to reduce the time of cookingand the rice will be nice and fluffyIn a saucepan roast the cardamomwhole (and thecinnamon and clove if you choose them) on aslow flame until you get an aroma. Add thesoaked rice with the soaking water and a bit of

salt to the pan. Cook on a low flame until the riceis ready. I usually cover the pot but then you haveto watch it a bit. You may need to add a bit ofwater if the rice is not well cooked when all thewater is gone. Alternately you can cook this in arice cooker.

Tip if you turn off the fire before the rice is

cooked, so that you can cook it in more waterlater, the rice will remain hard. Make sure the riceis cooked as you need before turning down theflame. You may then add a bit of water at thetime of reheating.

Daal

Ingredients

For the Dal

1 cup lentils of your choice yellow dal(split moong) or orange dal (masoor dal) or

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1 tsp curry powder

2 tsp lemon juice

1 tsp oil (optional)

- tsp turmeric powder

For the Tempering - choose any 3 to 5

1 tsp cumin seeds

1 tsp mustard seeds

tsp asafetida

1-3 cloves

1 small stick cinnamon

curry leaves

red chilli powder

chopped green chillies

grated ginger

chopped tomatoes

chopped onion

garnish fresh coriander

Method

Cook the lentils of your choice until they are welldone and blend with a blender till its smooth inconsistency. In a separate pot dry temper with

your choice of tempering. Add the lentils soupand the garnishes and serve.

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Desserts

Carrot HalwaThis recipe is great but if you are on a reversalprogram for diabetes, you should wait a bit forthis one!

Ingredients

3 carrots 2 tbsp cashew paste

2 spoons raw sugar or jaggery

a few pieces of roasted almonds

cardamom

raisins

Method

Steam the carrots till they are well cooked. Gratethem and add cashew paste, jaggery to taste,raisins, and cardamom. Mix well

Banana Ice Cream

This is an unbelievably creamy ice cream and it is soeasy!

Ingredients

4 (or more) ripe bananas

Cinnamon

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Walnuts

Method

Place peeled halved bananas in a box in thefreezer. After 2 days of later, take them out andput in the blender or food processor till you get asmooth creamy ice cream.Add some cinnamon and walnuts for an extrapunch.

Healthy Vegan IceCream

This ice cream is not only delicious butalso healthy and vegan. No sugar, milk

or eggs! Warning - it should be eatenwithin 12 hours of making it as it tendsto crystallize if stored, but it tastes sogood so this will not be a problem.

Ingredients

For the Ice Cream 400 ml coconut cream

100 g dried figs

For the nougat

cup crushed roasted peanuts

3 tbsp jaggery

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MethodFor the Ice Cream

Soak the dried figs in the coconut creamfor about one hour or a bit more. (inwarm climates it is better to put themixture in the fridge during this time).After the figs swell and become softerput the mixture in the blender and blend.Freeze. Once it is almost frozen its ready

to serve. Sprinkle nougat on top.For the NougatCook the jaggery in the pan till the

jaggery melts and then cook further till itbegins to bubble. Now test it by taking alittle out and seeing if it is hard whencool. Cook until it is hard when youcheck. Add peanuts and stir in. Cool and

break into small pieces. Sprinkle on topof the ice cream when serving.

Variations

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Take approximately equal volumes ofthick fresh coconut milk, ripe smashed

bananas and dates and blend in ablender. Freeze the mixture. Let it set.Serve.

You can try this with different nut milks,or even soy milk with a little sesamebutter for creaminess. Dates can bereplaced with other dried fruits which

should be soaked in the milk for a whilebefore blending. Bananas can bereplaced by any fruit with similarconsistency (mangoes, chickoo, papaya)If you want to use a juicy fruit likepineapple then add a little more sesamebutter to give the creaminess. Nuts canbe added if desired.

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Date & Walnut Spice Cake

This is a vegan cake for special occasions. If youare on a reversal diet this is not for you yet!

Ingredients

cup oil

90gm maida

90gm wheat flour

150gm powered brown sugar 1 tsp soda

tsp grated nutmeg

1 tsp mixed spices

pinch of salt

50gm chopped dates

50gm chopped walnuts

75ml orange juice/sweet lime juice

240ml soy milk added with 1 tbsp lime juice

Method

Cream together oil & sugar. Sift the flour, soda,spices & salt. Add sifted flour to oil & sugar

mixture, alternating with soy milk. Add dates &walnuts. Just before putting in oven add orange

juice/sweet lime juice. Bake at 180C for 30 mins.Serves 8.

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Healthy Cookie Recipe

Easy healthy cookie recipe with all goodingredients! No white flour, no sugar, noeggs or butter, yet delicious! If you are on areversal program, please wait a bit for thisone too.

Ingredients

1 ripe coconut grated 1 cup peanuts coarsely ground

1 tablespoon sesame butter or peanutbutter (optional)

cup raisins

cup jaggery sugar or raw palm sugar

enough whole wheat flour to make the

dough a roll-able consistency

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Method

Knead the mixture into a dough adding

wheat flour as required to make thedough.

Taste for sweetness, and add morejaggery if required.Roll into 1/2 inch balls, flatten and put ona baking tray. NO greasing of the tray isrequired.

Place in an oven at 250 degrees. Turnover when lightly brown and bake theother side.Allow them to cool, and enjoy.Because of the natural oils in thecoconut and peanuts and thesesame/peanut butter, no refined fatsare required and there is no need to

grease and the tray. All the ingredientsare healthy, and the recipe is quiteflexible i.e. you can replace thepeanuts with cashews or the raisins withdate pieces or cranberries. Sesameseeds (high in calcium) can be added fortaste too. Desiccated coconut can be

used in place of fresh coconut and wheatflour can be replaced by ragi or othergrain flours. Whatever you do it usuallycomes out well and is very quick tomake.

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Basic Information for GoodHealth

1.Important Health Tips

Take Vitamin B12 supplements.

See http://sharan-india.org/home/try-vegan/vitamin-b12/

Check Vitamin D levels and get enoughsunshine

See http://sharan-india.org/home/try-vegan/vitamin-d/

2.What else is importantbesides Diet?

1. Plenty of Fresh Outdoor Air

2. Exposure to Sunlight

3. Plenty of Water

4. Adequate Exercise

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5. Adequate Rest at the correct time

6. Relaxation

7. Attitude of gratitude

3. Where to get organic and

whole health foods in your

city?

Take a look at http://sharan-india.org/home/try-

vegan/ for this and much more information to get

you started on a vegan diet for health

4. Want to read more?

Have a look at our library books

http://sharan-india.org/resources/sharan-library-

books/

Recommended reading

The China Study T Colin Campbell - About theeffects of animal proteins on all our body systemsThe McDougall Plan John Mc Dougall Abouthow to stay healthyEat to Live Joel Fuhrman About how to stay

healthy46
http://sharan-india.org/home/try-vegan/http://sharan-india.org/home/try-vegan/http://sharan-india.org/home/try-vegan/http://sharan-india.org/home/try-vegan/


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Rave Diet and Lifestyle Mike Anderson About health, eating and beyondPrevent and Reverse Heart Disease

Caldwell EsselstynDr Neal Barnards Program for ReversingDiabetes Neal BarnardSee http://sharan-india.org/resources/ for morebooks and websites

5. Need more support ?

See our list of SHARAN Health Advisors and

SHARAN Lifestyle Advisors.

http://sharan-india.org/home/contact-us/

SHARAN health advisors are doctors. You can

contact them for appointments and for help in

reducing your medications and getting your tests

done.

SHARAN Lifestyle advisors can help you withinformation about food and references and give

you any other support you many need.

6. FACT SHEET: Vegan for

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A vegan diet is the healthiest diet

For optimum health our needs are high fibre

and alkaline pH. A whole food vegan diet is high in nutrients

and fibre and free of cholesterol.

All fruits and vegetables are alkalineyielding.

Research shows that vegans have lowerrates of heart disease, high blood pressure,

diabetes, obesity, rheumatoid arthritis,several types of cancer, asthma, acidity,gastric disorders, joint pains, backaches,acne and psychological problems.

Avoid meat and milk and you will avoidconsuming hormones and antibiotics

Eating higher on the food chain means

more pesticides in the food. According tothe Indian Council of Medical Research, onaverage, milk in India contains 5.7 mg/kg ofHCH (a residual pesticide). Under the foodadulteration act, only 0.01 mg/kg of HCH isallowable.

Meat and milk also contain unwantedantibiotics and hormones.

Human children (or adults) do not requirecows milk for protein

Protein is the food for growth and repair.

Every mammal produces milk according tothe growth needs of its young. The fasterthe growth rate, the higher the protein

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Percentage of protein in different animals milks

Man 1.25 - 2.7Monkey 2.3Guinea pig 8.55Rat 8.7Dog 10.11Cat 11.1Cow 3.3 - 4

Goat 4.1

Its easy to get sufficient protein on a vegandiet

Herbivores, like horses, cows and deer allget their protein from plants.

Protein deficiency (Kwashiorkor) occurs only

in those getting insufficient calories. Its not necessary to eat complementary

proteins or go out of the way to get enoughprotein.

Vegans do not need soya products.

Excess protein causes more harm thangood kidney stones and gout are a directresult of excess protein.

The best sources of calcium are found inplant foods

Milk is not the best source of calcium. Only30% of the calcium in cows milk isabsorbed.

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Countries with the highest dairy intake arealso the countries with the highestincidence of osteoporosis.

Green leafy vegetables (except spinach)and nuts and seeds are the best andsufficient sources of calcium

Calcium content of foods (per 100-gramportion)

1. Human Breast Milk 33

mg

16. Lettuce (dark green) 68

mg2. Almonds 234 mg 17. Molasses (dark) 684 mg3. Amaranth 267 mg 18. Mustard Green (raw)183

mg4. Apricots (dried) 67 mg 19. Mustard Green

(cooked)138mg5. Beans (pinto, black)135 mg

20. Parsley 203 mg

6. Beet greens (cooked)99 mg 21. Pistachio nuts 131 mg

7. Bran 70 mg 22. Potato Chips 40 mg8. Swiss Chard (raw) 88mg

23. Raisins 62 mg

9. Chickpeas (garbanzos)150 mg

24. Sesame Seeds 1160 mg

10. Collards (raw leaves)250 mg

25. Sugar (Brown) 85 mg

11. Cress (raw) 81 mg 26. Tofu 128 mg12. Figs (dried) 126 mg 27. Spinach (raw) 93 mg13. Hazelnuts 209 mg 28. Sunflower seeds 120 mg14. Kale (raw leaves)249mg

29. Water Cress 151 mg

15. Kale (cooked leaves)187 mg

30 Cows milk 120 mg

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Vitamin D is needed to absorb calcium

This vitamin is provided by direct sunlight.Windows, sun block, and even city pollution

prevent the absorption of Vitamin D. A half hour in direct sunlight per day is best.

Vitamin D can be stored in the body.

A vegan diet will not make you anaemic

Non vegetarians, vegetarians and veganscan all suffer from iron deficiency

Iron is a mineral, found in soil. Plants are agod source of iron. (thats where the cows,goats and other animals get it)

Milk in the diet impedes the absorption ofiron.

Iron shortages may also be due to coffee,tea, and even calcium supplements.

Anaemia can also be a result of excessbleeding, bleeding disorders and parasites

Whole foods when they are refined lose a lotof nutrients

Eat whole foods as far as possible.Percentage of nutrients lost when whole wheatflour is refined into white flour (Source: FoodRevolution - John Robbins)

Protein 25% Selenium 52%Fibre 95% Thiamin (vit B1) 73%Calcium 56% Riboflavin (vit B2) 81%Iron 84% Niacin (Vit B3) 80%Phosphorus 69% Pantothenic Acid (vit B5)

56%Potassium 74% Vitamin B6 87%Zinc 76% Folate 59%

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Copper 62% Vitamin E 95%Manganese 82%

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B12 is the only vitamin which is deficient ina vegan diet

Vitamin B12 is produced only by bacteria.

Its important to get B12 from supplementswhen on a vegan diet. This can be in theform of injections or tablets.

Non-vegans frequently have B12 deficiencytoo.

Eating soy in moderation is not harmful

The soya bean is rich in protein. Comparedto animal protein, soy also contains fibreand no cholesterol. It is also an excellentsource of antioxidants, phytochemicals andnutrients which keep cholesterol levelsdown.

GM soya is best avoided (like other GM

products). At present GM soya is not grownin India.

90% of the soya grown in the world is fed toanimals raised for food. Anyone whoconsumes animal products is very likely tobe consuming a lot of soya indirectly.

Soya is just a bean, not a bio weapon. Alittle soy will do no harm.

Like soya, broccoli, nuts, seeds, wholegrains, berries, fruit, vegetables and sproutsalso contain phytoestrogens. These are notharmful.

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Children thrive on a vegan diet

A carefully planned whole food vegan dietcan meet all of a childs nutritional

requirements after weaning. By setting an example yourself and

teaching your children to make healthy foodchoices, you will also be giving them alifetime of good eating habits - and goodhealth!

Because of the higher vitamin content and

richer mineral content of plant foods, veganchildren are likely to have higherintelligence quotients.

A vegan diet is ideal for athletes

Excess protein causes the breakdown ofmuscles and bones.

Many Olympic level athletes are vegan. Eg.Olympic track and field champion Carl Lewisachieved his best results after he switchedto a vegan diet!

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8. Implementation

Steps to reverse any disease

Step No.1Get yourself checked so that you know thewhole picture

1. CBC, ESR2. Routine Stool3. Routine Urine4. Liver Function tests5. Kidney function tests6. Lipid profile7. Thyroid function tests8. Blood pressure

9. Fasting Blood sugar10. ECG11. Height and Weight12. If you are suffering from diabetes

get also PPBS and HBA1C

Give about 5 days to get the results of these

tests.

Step No. 2Prepare

1. Do your shopping as per the kitchenreplacement chart.

2. If needed, learn some new recipes.

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3. Plan your menu for next 7 days. Makesure you have all the ingredientsexcept maybe fresh fruits and veggieswhich can be purchased.

4. Read through Try Vegan onwww.sharan-india.org

Step No. 3Implement

1. Start implementing the diet.2. If your vitamin B12 is low start withinjections or oral supplementsdepending on how low it is. If vitamin Dis low, take precautions for this byspending additional time in thesunlight or taking supplements and

checking. Read notes on vit B12 and Din the Try Vegan section

3. Fill in the daily chart of your diet,exercise and all drugs taken includingherbal remedies. Also add Bloodpressure and blood sugar tested asrequired. This chart will be helpful toyou and your doctor. Also, any unusualsymptoms must be noted.

4. Do not forget to write even wrongfoods that you ate. This is a recordfrom which you can learn and changeas needed.

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6. Note in RED all the episodes of LOWblood sugar and low blood pressure.(Symptoms of low blood sugar-nervousness, sweating, intense hunger,trembling, weakness, palpitations, andtrouble speaking).

7. Ask your doctor or a SHARAN Healthadvisor for advice if needed.Guidancemay required for reducing thedosage of your medication. Fordiabetic patients, once you see thatyour fasting blood sugar level is fallingbelow 100 or any episodes of low bloodsugar. Keep a sugar drink or candyreadily available in case of an episodeof low blood sugar. (It can happen in

the night too.) In case you have noaccess to guidance cut medicationstiny bits at a time. If you are on insulin,say, you can cut down the units one ortwo at a time. If you are onmedications you may want to half thedose of one of them. It would be safest

to cut the medication which youstarted last if you have no help.Advice of a doctor is best but ifyou are on many medicationsadvice of a doctor is a must. If youare a BP patient then you need to keepchecking the BP and cutting

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medications to keep it in an acceptablerange as you learnt in the seminar.

8. In case there is no SHARAN healthadvisor in your city, you can book aphone consultation with a SHARANhealth advisor too.

Please do remember that low sugarepisodes can start from day 1 of the dietchange as the change in diet worksimmediately in some. So, start monitoringfrom day 1.

Step No. 4Long term monitoringCommunicate your results with your doctoror a SHARAN Health Advisor by email orotherwise as often as you can. (Weekly isgood). Keep monitoring your levels in thecase of blood sugar or blood pressure as thecase may be.

Remember, change is not easy. But once

the results start coming in, you will feelmore inspired to continue.

Step No. 5Repeat lab reportsAfter 3 months, you can repeat relevant labtests in accordance with advice from your

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Step No. 6By following the instructions about diet, youmay have got 100% results or a partialresult. Partial result means you havereduced your dosage of medications but stillare on some medications. You may needfurther guidance from SHARAN HealthAdvisor who will fine tune your diet as per

your health status. It is important tounderstand that to maintain results youneed to keep the new lifestyle that you havelearnt.

If available in your city, do join in the

SHARANs Support Group meetings to

get inspired. You will get to hear & share

experiences with others.

We thank

Staeta for the Soya milkBaggrys for the sugar and honey freeMuesliOrganic India for the Herbal Teas

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For your notes

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For your notes

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For your notes

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Questions

Please write down any questions you would like

Dr. Shah to answer:

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Documents

A5 SHARAN Health Participant Booklet New