Top 4 Delicious Sattvic Diet Recipes for Mind-Body Balance

We all know that eating healthy and exercise go hand in hand. And today, on the International Day of Yoga, let’s talk about the best kind of Sattvic Diet Recipes for people who do yoga!

In yoga philosophy, there are three types of foods. Each one has a different effect on how we feel and how our body works:

Sattvic food – This is the best kind for people who do yoga! It keeps your mind calm, helps you think clearly, and makes you feel happy and peaceful. It includes fresh fruits, vegetables, grains, and nuts.
Rajasic food – This type of food gives you a lot of energy and can make you feel excited or even a little hyper. It includes sweet foods, spices, and things that can wake up your emotions.
Tamasic food – This food can make you feel tired or lazy. It usually includes meat, very spicy food, or food that’s not fresh.

About Sattvic Diet Recipes

Traditionally, many people who follow yoga and healthy living do not eat non-vegetarian food, onion, or garlic. These foods are said to increase body heat, which some believe can lower our immunity – that means it might make it harder for us to fight off sickness.

In some parts of India, people even stop eating grains and avoid some vegetables for a while. But why do they do that?

Well, there’s a smart reason behind it! When people take a break from eating these foods, it gives animals time to rest and grow, and lets plants and grains regrow too. This helps keep a balance in nature – just like how we give the Earth a chance to breathe and heal.

So, by eating less of certain foods, people are helping both their bodies and the planet stay healthy!

How to Make Herbal Tea at Home with Sattva Tea

What is Herbal Tea?

Herbal tea is more than just a warm drink.
It helps you:

Detox your body
Boost your immunity
Relax your mind 💆‍♀️

And the best part? It’s natural and caffeine-free!

What Makes Sattva Tea So Special?

Sattva Tea by Sattvic Foods is made with 5 Ayurvedic herbs and spices.
It has:

No caffeine
No chemicals
No preservatives

Just pure ingredients to help your body and mind feel great!

Key Ingredients & Their Superpowers

Bay Leaf

Full of antioxidants
Helps with digestion
May lower blood sugar

Long Pepper (Pippali)

Helps your body absorb nutrients
Boosts metabolism
Good for your lungs

Trikatu Powder

Mix of black pepper, ginger, and long pepper
Helps with fat digestion
Reduces bloating

Coriander Seeds

Naturally cooling
Soothes acidity
Helps calm your mind

Fennel

Helps with digestion
Soothes stomach discomfort
Relaxes your body and mind

How to Make Sattva Herbal Tea at Home

You Will Need:

1 tsp Sattva Tea
1½ to 2 cups water
Optional: Honey or jaggery (for taste)

Steps:

Boil water in a pan.
Add Sattva Tea to the water.
Let it simmer for 5–7 minutes on low heat.
Strain the tea into a cup.
Add a little honey or jaggery if you like.
Sip slowly and enjoy the warm, herbal goodness! ☕

When to Drink Herbal Tea?

You can enjoy it:

In the morning for a fresh start
After meals to help with digestion
In the evening to relax and unwind

Hariyali Paratha with Buckwheat & Raw Banana Flour

Time: 40 Minutes
Serves: 6 Parathas
Recipe by: Rajni Ram

What’s Special About This Paratha?

This Paratha is not just tasty—it’s super healthy too!

Buckwheat is not a real grain—it’s a pseudo cereal (a fancy word for a seed that acts like a grain!). It’s super nutritious and often eaten during festivals in India when people avoid grains.
Raw Banana Flour is full of fiber and great for people who can’t eat wheat. It helps make the dough stick together since buckwheat has no gluten.
Hariyali means green, and we add yummy green leaves like Methi (fenugreek) and Palak (spinach) to make it even healthier.

Ingredients You’ll Need:

2 cups Buckwheat Flour
1 cup Raw Banana Flour
½ cup chopped Methi (Fenugreek leaves)
½ cup chopped Palak (Spinach)
Warm water (you can use the water from boiling the greens)
Salt – as per taste
1 tsp Red Chilli Powder
¼ tsp Turmeric Powder
2 Green Chillies, finely chopped
1 tsp Coriander Powder
1 tsp Roasted Cumin Powder
Oil – for cooking the parathas

How to Make It:

Blanch the greens (Methi and Palak) in hot water for a minute and save that water – we’ll use it to make the dough!
In a big bowl, mix both flours, spices, salt, and the chopped green leaves.
Slowly add the warm water to make a soft dough.
Take a small ball of dough and flatten it between two sheets of butter paper (this helps it not to break!).
Tip: Turn the paper, not the dough, while rolling!
Heat a pan and cook the paratha with a little oil until it turns golden and crispy on both sides.

Serve It With:

Raita (Yogurt Dip) – Try fun ones like Pineapple Raita, Green Apple Raita, or even Baingan (Eggplant) Raita!
Pickle for some zing
And maybe a dollop of butter on top

Zucchini & Potato Wheat Dosa

Time: 30 Minutes
Serves: 6 People
Recipe by: [Your Name or Rajni Ram]

What’s a Wheat Dosa?

Wheat Dosa is a quick and yummy dish made in many South Indian homes. Sometimes, jaggery (a natural sweetener) is added, and it becomes a sweet dosa called Vella Dosai.

But wait! Some people call this a liquid dough roti, but let’s be clear:

If you knead it with your hands, it’s dough (for chapatis).
If you pour it like pancake mix, it’s batter (for dosa)!

So yes—it might taste like a roti or paratha, but it looks and feels like a dosa. Whatever we call it, one thing’s sure: it’s delicious, healthy, and super easy to make!

Why You’ll Love It:

It’s made with wheat flour – wholesome and good for your tummy
Has vegetables like zucchini and potato
Takes just 30 minutes
You can eat it for breakfast, lunch, or dinner!
Great for busy days when you want something quick and filling 🕒💪

Ingredients:

2 cups Wheat Flour
1 medium Zucchini, grated
1 medium Potato, boiled and grated
2 Green Chillies, finely chopped
Salt – as needed
1 to 2 tsp Red Chilli Powder – as per taste
1 tsp Coriander Powder
1 tsp Fennel Powder
Water – enough to make a smooth batter

How to Make It:

In a big mixing bowl, add the wheat flour, grated zucchini, and boiled potato.
Add all the spices – salt, chilli powder, coriander, fennel, and green chillies.
Slowly pour in water and mix to make a smooth batter (like pancake mix – not too runny, not too thick).
Heat a non-stick pan or dosa tawa.
Pour a ladle of the batter onto the pan and spread it in a circle like a pancake.
Cook with a few drops of oil until the bottom turns golden brown, then flip and cook the other side.

Serve It With:

Chutney (like coconut or mint chutney)
Curd/Yogurt
Or enjoy it just like that – it’s full of flavor!

Chilla (Cheela) – A Savoury Indian Pancake!

Prep time: 15–30 minutes (just to rest the batter)
Perfect for: Breakfast or Lunchbox!

What is a Chilla?

A Chilla (also spelled Cheela) is like a savory Indian pancake. It’s made from a lentil-based batter—either whole lentils or lentil flours like Besan (Chickpea flour).

In this recipe, we mix Besan and Oats flour to make a super healthy, filling, and tasty dish!

What’s Inside This Chilla?

Besan (Chickpea flour) – gives you protein
Oats flour – gives you energy with good carbs
Carrot greens – yes, the leafy tops of carrots! They’re nutritious and tasty, but you can use Cilantro, Mint, or any herb you like
Yogurt – for added flavor (Vegans can skip this and just use water)

You can make the batter quickly, and just resting it for 15–30 minutes makes your Chillas even better.

Bonus Tip: Stuff It!

For lunch, I made my Chilla extra yummy by adding Paneer Bhurji (spiced cottage cheese) as a stuffing. This is totally optional, but it makes the meal more filling and fun!

Spice It Your Way!

I used Indian spices, but you can try:

Chili flakes
Cumin
Oregano
Or even a little cheese in the batter!

Try Other Flour Mixes Too:

You can also try different flour combos like:

Oats + Millet Flour
Wheat + Oats
Millet + Chickpea Flour
Use the same recipe — just swap the flours!

How to Eat It?

Serve it with:

Green chutney
Pickle
Or roll it up and eat it like a wrap!

Ingredients

For the Cheela (Savory Pancake)

2 cups Chickpea Flour (Besan)
(1 cup = 150 ml)
2 cups Oats (steel-cut or instant), powdered
½ cup Carrot Greens or any herb, finely chopped (Cilantro, Mint, etc.)
½ cup Yogurt/Curd (Optional for vegans)
½ inch Ginger, finely chopped
3 Green Chillies, finely chopped
Salt – as needed
2 tsp Red Chilli Powder
2 tsp Coriander Powder
~5 cups Water, added in parts (for smooth batter)
Oil – for cooking the Cheelas

For the Paneer Bhurji (Stuffed Spiced Cottage Cheese)

200 g Paneer (Cottage Cheese), grated
1 Bell Pepper (Capsicum), finely chopped
1 Onion, finely chopped
2 Tomatoes, finely chopped
2 Green Chillies, finely chopped
½ tsp Ginger-Garlic Paste
1 tsp Red Chilli Powder
1 tsp Coriander Powder
½ tsp Fennel Powder
½ tsp Garam Masala Powder
Salt – to taste
1 tsp Cumin Seeds
Oil – for sautéing

How to Make It

Step 1: Prepare the Cheela Batter

In a big bowl, mix:
- Chickpea flour, Oats flour, Carrot greens, yogurt, ginger, green chillies, and spices.
Slowly add water in parts and mix well. You want a smooth pourable batter (like pancake mix).
Let it rest for 15–30 minutes (makes the chillas softer).

Step 2: Cook the Cheelas

Heat a non-stick pan or dosa tawa.
Pour a ladle of batter and spread into a circle like a pancake.
Add a few drops of oil around the edges.
Cook until golden brown on one side, then flip and cook the other side.

Step 3: Make the Paneer Bhurji

Heat oil in a pan. Add cumin seeds and let them sizzle.
Add onion, ginger-garlic paste, and green chillies. Sauté till soft.
Add tomatoes, and cook until mushy.
Add bell peppers, and stir for a few minutes.
Add all spices (red chilli, coriander, fennel, garam masala, salt).
Mix in the grated paneer and cook for 2–3 minutes. Done!

Step 4: Assemble the Chillas

Take one hot Cheela, place some Paneer Bhurji in the center.
Fold it like a taco or roll it up like a wrap.
Serve hot with green chutney or pickle!

Tips & Variations

Vegan? Skip yogurt and use water only.
Don’t have carrot greens? Use mint, coriander, or spinach!
No paneer? Try stuffing with mashed potatoes, tofu, or sautéed veggies.
Make mini versions for a fun snack box!

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