buttermilk 4 Tblsp sugar
2 cups fresh orange
juice 1 tsp orange essence
Put yogurt, orange juice,
sugar and essence in blender.
Cover and blend on high about
2 minutes, until frothy.
Pour into tall glasses.
Frothy Ginger Ale
yogurt 2 cups ginger ale
2 Tblsp grape jelly
Chill yogurt and ginger ale.
Combine all ingredients in
Cover and blend on high until
smooth and frothy. Serve in individual glasses.
2 cups buttermilk
2 Tblsp sugar
1 cup fresh peaches,
chopped freshly grated nutmeg
1 � cups apricot nectar
Put buttermilk, peaches,
apricot nectar and sugar in blender.
Blend on high, about 3 minutes
Pour into glasses and sprinkle
with grated nutmeg.
Nutritious Fig Milk
4 cups lowfat
milk 4 Tblsp molasses
8 dry figs chopped small
Combine all ingredients in a
pan and bring to a boil.
Lower heat and let simmer till
figs are soft and chewy. Approximately 10-15 minutes. Serve hot in
This milk is good at breakfast or any time
Chutneys and Relishes
Gujarati meals are said to be
incomplete without chutney. Chutney is a sauce or relish of East Indian
origin made fresh with fruits herbs, coconut, spices and condiments. It
can have a sweet and sour taste or a sour and salty taste. It is easten
along with meals and served twice or more if desired with other dishes.
Chutneys made with coconut and coriander leaves, are a must with
savories and snacks. Savories like samosas and dhokalas are dipped in
the chutneys before being eaten; each enhancing the taste of the other
The taste of chutneys varies from
house-to-house. Some prefer it very hot and spicy, others like it mild
and sour. It can be made according to personal preferences and tastes.
A chutney stimulates the taste buds top greater activity, thus aiding
the digestion of food. In India, preserved chutneys are called pickles
and can be preserved without refrigeration for one year.
Thus, what mustard and relish are
to Westerners, chutney and pickles are to an Indian.
(Khajur ni chutney)
dates Salt to taste
raisins 1 tsp cumin seeds
� cup brown
sugar 2 Tblsp lemon juice
paprika � tsp sanchal
1 cup water
In a saucepan, bring water to
a boil. Add dates, raisins and brown sugar. Cook until the dates are
soft. Set aside to cool.
In a blender blend the cooled
dates/raisins mixture and remaining ingredients. Add more water to
acquire desired consistency (thickness like ketchup.)
Serve in bowl; with any meal
Sweet Fruit Chutney
1 large tart apple
1 tsp garam masala
2 cups dried
apricots 1 tsp cumin seeds
strawberries 1 tsp paprika
2 Tblsp golden
raisins 3 Tblsp minced ginger root
1 � cups brown
sugar 1 � tsp salt
2 cups cider vinegar
Peel apple. Hull;
Cut strawberries, apple and
apricots into small pieces.
Mix with remaining ingredients
in heavy saucepan. Boil gently for approximately 1 hour until the
chutney has a thick consistency like that of honey.
Yields approximately 3
(Jira valu dahi)
yogurt � tsp
1 tsp cumin seeds rosted
1 tsp salt
Few parsley leaves for
Add remaining ingredients and
Chill before serving.
Garnish with chopped parsley.
(Phudina ni chutney)
1 cup firmly
packed 1 tsp salt.
leaves 1 inch piece ginger
� cup raw
peanuts � cup water
3 Tblsp grated
coconut, � green chilli (optional)
desiccated 3 tsp lemon juice
Mix all ingredients in food
processor or blender to a smooth consistency of a sauce.
Yields 1 cup
Fresh Coriander Chutney
(Kothmiri ni chutney)
1 cup firmly packed, chopped coriander
leaves and steams
� cup freshly grated coconut (or desiccated
1 Tblsp finely chopped green chillies
2 tsp salt
1 Tblsp scraped and finely chopped ginger
� cup water
In a blender, grind, coriander
leaves, chillies, salt, coconut, ginger and lemon juice to fine paste,
adding water as necessary to facilitate grinding.
If chutney is not to be used immediately, it
can be stored in an airtight glass jar in the refrigerator for about one
Yields 1 cup
Fresh Coconut Chutney
(Nariyal ni chutney)
8 Tblsp chana dal,
roasted 1 small piece fresh ginger root
1 � cups grated coconut
1 cup water (or a little more)
preferable) � tsp mustard seeds
salt � tsp udad dal
4 tsp lemon
juice 5-6 curry leaves
4-6 green hot
peppers 1 Tblsp oil
Roast dal over medium heat,
stirring constantly for about 10-15 minutes. Then soak in water for 2-3
In a blender, grind the soaked
dal, coconut, salt, lemon juice, green peppers, ginger and water to a
coarse mixture. Transfer to a bowl.
Heat oil in a small pan. Add
mustard seeds and udad dal. When seeds pop and dal becomes pink, add
Add oil mixture to the ground
coconut and stir. Serve at room temperature. Leftovers can be
refrigerated in an airtight glass jar.
Yields 2 cups
Sweet �N Sour Raisin Chutney
1 cup black
raisins 1 tsp sanchal
5 dried pitted
prunes 2 tsp lemon juice
� tsp ground ginger
1 cup water
1 tsp roasted ground cumin
In a saucepan boil water,
raisins and prunes. Cook until soft.
Put in blender adding
remaining ingredients. Blend to a thick consistency.
Put in bowl and serve with any
meal or snack.
Helpful Household Hints
Peel of used lemon, dipped in
salt is useful for polishing copper vessels.
Food odors in the refrigerator
can be removed by putting peels of used lemon in it.
To remove bad odor and damp
small from clothes, before ironing, spray a few drops of Eau be cologne
on the ironing table. The clothes will be fragrant with the cologne due
to the heat of the iron.
Eau de Cologne helps to clean
stains on mirrors and glass in photo frames, etc.
For an easy flow of ketchup
put a straw into the bottle. The air gets at the bottom of the bottle
facilitating the flow of ketchup.
Old toothbrushes are very
useful to lean combs cups, jug handles, jewelry and those tiny places
which cannot be reached easily.
To clean up the mess of tiny
bits of broken glass on the floor, take some cotton balls and moisten
it. You will find it easy to clean the mess.
To find the end of a
transparent tape, press a tiny button on to the end after using it.
To remove stains from burnt
pots and pans, take a wet piece of cloth dusted with salt and rub.
Sharpen a blunt pair of
scissors by cutting sandpaper several times.
Ink stains can be removed from
cloths by sprinkling salt on the stains and then rubbing with a piece of
lemon or lime.
Milk is ideal for removing ink
Stains of oil or butter on
clothes can be removed by sprinkling some bicarbonate of soda on the
stain. Let it stand for some time. Then remove the stain with any
To remove unpleasant smells
from dishwashing sink, rinse with warm water and a little vinegar.
A small peel of orange or
lemon thrown in the pot of tea gives a refreshing fragrance to the tea.
If by mistake, too much salt
is put in soups, vegetables or dals, drop in 2 small peeled potatoes.
They will absorb the extra salt.
To make cucumber more
digestible, soak them in salt water for about one hour. Drain and
gently squeeze out excess liquid. This makes the cucumbers absorb the
dressing more easily, too.
Add 10-15 black peppercorns in
the spice bottle to lock in its freshness.
Five drops of lemon juice in a
cup of regular cream when beaten with an electric beater makes the cream
fluffy and light.
Cardamom pods (skin) without
seeds, instead of being discarded, can be plaed in a canister of tea
leaves. Every time one uses the tea leaves, it enhances the flavor of
the tea and gives it a wonderful aroma.
Before squeezing the juice of
a lemon, put it in hot water for some time. Then squeeze it. It yields
twice as much juice.
Dried curry leaves (limbado)
placed at the bottom of the rice container will ward off insects, etc.
from the rice.
To stop the salt from becoming
moist, put two of blotting paper (ink paper) at the bottom of the jar
before storing the salt.
To keep the water hot in a hot
water bottle for a longer time, add a little salt to the water.
Add a pinch of salt to a
bottle of fresh milk to keep it for a longer time.
To combat extreme fatigue and
tiredness, drink a glass of cold water mixed with 1 teaspoon of sugar.
One teaspoonful of fresh basil
juice with honey is also good during the rainy season when people seem
to suffer from loss of appetite, fever, cough and colds.
During the winter, I teaspoon
of a mixture of fresh ginger juice, fresh lemon juice an d honey taken
in the morning gives warmth, appetite and energy and wards off colds.
This mixture can be prepared a head and stored in the refrigerator.
(Proportion will be 20 teaspoons ginger juice, 5 teaspoons of lemon
juice and 5 teaspoons of honey. Mix all the three ingredients together
and store in a glass jar).
Adults or children who
complain about loss of appetite and indigestion should be given 21
leaves of fresh basil and 5 black peppercorns to chew. They should not
drink water for 15 minutes after that.
If one suffers from less flow
of urine, � teaspoon of Bishop�s Weed (Ajowan) and � teaspoon of jaggery
(gur) mixed together and taken four times a day is effective.
For colic dysentery a glass of
buttermilk with one teaspoon of ginger powder taken every day is very
Heat one teaspoonful of fresh
lemon juice. When it is lukewarm, pour it straight into your throat
without letting it touch your tongue. It is excellent for people
suffering from vertigo and dizziness.
For any kind of muscular pain
or swelling use cold compress.
This remedy is very effective
for soothing burns of any kind. Make a paste of yogurt and chick-pea
flour (besan) and apply it on the burnt parts or the body.
To check an oncoming sneeze,
press a finger in the middle of the upper lip. The sneeze will subside.
Gas in the stomach can be
released by lining the navel with a drop of castor oil, then press a
good pinch of hing (asafetida) on the navel.
To counteract excessive body
heat, boil about five glasses of water with a tablespoon of fennel seeds
(sauf). When it cools, drink this liquid two or three times a day.
To get quick relief from
throat trouble and chest congestion due to a cold, add a few leaves of
basil to boiling water and simmer for five minutes. Strain and drink
this hot, like tea.
For a fair and clear
complexion, take 2 tablespoons milk, add 1 teaspoon of chick-pea flour (besan)
and a pinch of turmeric powder. Make a paste and apply to face and
hands instead of soap. Wash off with cold water. It works miracles.
Before washing your hair, rub
a mixture of the juice of 2 lemons mixed with 2 teaspoons of coconut oil
in your hair. Then shampoo. Your hair will become soft, shiny and
Top test real saffron, put a
few strands of saffron in sulfuric acid. If the color changes from
black to red it is genuine. If it changes to green then it is not
Indian equivalents of English Terms:
Sowa Valaiti Saunf
Bishop�s weed Ajama
cumin Kalu jiru
Black pepper kala
Mari Kali Mirch
Capsicums or Lal
Marcha Lal Mirch
Jiru Shia or Siya Jira
Coriander seeds Dhan
Coriander leaves Kothmiri
Limbdo Curry Patta
Mango powder Amchur
Kesar Zaffran, Kesar
Indian Cassta Lignea Tamala
A Guide to Pronouncing Indian Words
The following is a partial;
explanation of the pronunciation of Indian words to aid you in using the
names in this book.
Vowels: Each vowel is divided into
long and short. The long vowels are indicated by a straight line above
the letter, as in a, I, u. Words are pronounced evenly without accenting
a particular syllable. Vowel sounds are similar to those in Italian.
Vowel English equivalent
A up or sum
r- is considered a
semi-vowel. It is spoken slightly
rolled, as in the
Some Suggested Menus
Every day Menu
Monday Indian Bread
Split and Shelled
Black Spiced Basmati Rice
Beans Fresh Coriander
Zucchini and Peas with Coriander
Beans Spiced Basmati Rice
Cauliflower and Potato Vegetable
Mung, Udad and Chana Dal
Yogurt Sweet Fruit Chutney
Bread Mixed Vegetable Salad
Beans Spiced Basmati Rice
Yogurt Fresh Coriander Chutney
Bread Cuumber-apple Salad
Split Pigeon Peas No.
1 Spiced Basmati Rice
Fried Okra with
Yogurt Sweet fruit Chutney
Crunchy Carrot Salad
Mix Apple Rice
Beans Mint Chutney
Bread Potato Raita
Chana Tuver Dal
Potato Spiced Basmati Rice
with Fresh Coriander Chutney
Parties and Feasts Menu
Lentils Coconut coriander
Eggplant Fried Chapati or Steam
Cauliflower Pita Bread
Yellow Split Pea
Balls Spiced Basmati Rice
Sauce Toasted Papads
Mung Beans with
Yogurt Spongy Dal Cake
Potatoes Fresh Coriander Chutney
Peas Indian Puffed Bread
Sweet Vegetable Pullav
Dish Yogurt Soup
Split Lentil Dal
North Indian Bread
Zucchini Spiced Basmati Rice
Spongy Cheese Balls in Syrup
Delight Mint Chutney
Bananas with Chick-pea
flour Date Sauce
Spiced Zucchini with
Tomatoes Indian Puffed Bread
Deep Fried Filled
Pastries Spiced Basmati Rice
Orange Fudge or coconut Fudge
Split Pigeon Peas No.
2 Cucumber Raita
Fried Okra with
yogurt Apple Rice
Sweet �N Sour Vegetable
Deep fried Papads
Dal Ball with Yougurt
Chapati Stuffed with Sweet Dal
English Equivalents of a few Indian Terms
Amchur dried mango powder
Atta whole wheat flour
or gram flour
Bharta pureed vegetable
Bhat cooked rice
Chapati flat bread
Chaval cooked rice
Chhenna Indian cottage cheese
Chokha uncooked rice
Dahi yogurt, curd
Dal split pulses
Funsi string beans or
Garam Masala mixture of spices used for
vegetables and dals
Ghee clarified butter
Green Masala mixture of fresh spices
Vegetables and dals (see notes on ingredients)
Gulab-jal rose water
Halwo, Halvo sweet dish
Jambu milk balls
Kacha kela unripe banana, plantain
Karela bitter melon
Khichadi rice and lentils
Kismish raisins, sultana
Korma vegetables cooked in
yogurt and coconut sauce
Limbu lime, lemon
Maida white flour
Masala mixture of spices
(see note on ingredients)
Milk Masala Mixture of
spices for milk and sweet dishes
Muth brown colored beans
like mung beans
Nan flat bread of North
Nimbu lime, lemon
Paka kela ripe banana
Panch Puran mixture of five
not on ingredients)
Paneer Indian cottage cheese
Paratha flat bread fried in
Poha beaten rice, pressed
Pullav, pulav rice cooked in ghee and
Vegetable and spices
Puri deep-fried puffed
Raita vegetables or
fruits in yogurt
Rasgulla paneer balls cooked in
cream of wheat
Rotli, Roti flat bread
Sanchal black salt
Sev vermicelli made
from chick-pea flour (besan)
as snack and bought from
Suji semolina, cream of
Tea Masala mixture of
spices used for Indian Tea
Getting to Know Pramoda Chitrabhanu
Born in Gujarat State into a
devout Jain family, Pramoda was brought up from the age of five in
Bombay, where she studied in all English-speaking schools. A quiet ad
serious child, even in her primary school years, she preferred to stay
home and sing Jain chants and tea herself Jain Sanskrit stanzas and
prayers, instead of socializing in the world. At 13, when many Indian
families were arranging marriages for their daughters, Pramoda�s family
saw her genuine spiritual quest and allowed her to turn down the many
proposals which came. As she grew in beauty and accomplishment, for she
excelled in singing and playing the sitar, was fluent in English, and
received her B. A. in psychology from Jai Hind Collage Bombay
University, more proposals poured in. But always that longing for the
spiritual life gave her the foresight and the courage to resist all
When Pramoda and her parents and
sister met Gurudev, they were so moved that in the ensuing years, they
never missed any of his talks. Together they went to him to study the
meaning and practice of Jain philosophy meditation and ancient mantras.
After graduating from collage, pramoda continued to commit herself to
the spiritual path and to helping Gurudev with his work at the Divine
Knowledge Society. During the seven years in which she was his students
in India, a deep and pure love grew between them, but was never uttered
or expressed. Their decision to marry in 1971 was not only a
fulfillment of a personal vision, but it was also and especially a union
for a higher purpose-to share the message of reverence for all life with
the universal family of seekers from all parts of the globe. According
to Gurudev, two people unite on the planet because �they are already
united in the life of the spirit, as two eyes but one vision, two ears
but one sound, two minds but one dream.�
Pramoda has shared in that dream
and purpose in numerous ways, which she is glad to share with us; as a
committed individual with a deep spiritual quest; as one who practices,
lives, and teachers the vegetarian way of life; as one who ha learned
how to maintain her balance and equanimity through understanding and
living the role as Gurudev�s wife and as mother to two young sons; and
teacher of Jain chants, shocks, and songs.
Pramoda was lauded in the New York
Tumes By Craig Claiborne who wrote: �Like many other fine cooks, Mrs.
Citrabhanu was born in a household where the kitchen was a special
place, and her mother was and is a first-rate and enthusiastic cook�.
her family has practiced Gujarati cooking for generations� There is no
end to her inventiveness.� As an expert in nutrition and vegetarian
cooking, Pramoda brings more to her cooking classes than the nutritional
balance and delicious results. One gets a real feeling of harmony and
well-being. The vibrations of one who lives in reverence and respect
for all living beings impart love and health to her meals.
She expresses in her cooking her
deep awareness of the purpose of eating. As Gurudeve explains,�The
foundation of health is in adrashuddhi, the purity of food. When you
take innocent food, food which is free from the vibrations of violence
and bloodshed, a miracle happens is your life. The body, which is a
house for the mind, becomes an instrument for healthy-mindedness.
According to that pure food, your thoughts will flowers and blossom.
That itself gives you a push and takes you in the direction of your
The positive effect of this
conscious choice of food is far-reaching. It becomes a turning point in
one�s life. Little by little, you transforms all your body cells into
health and vigor. In fact, you feel the meaning of the word
�vegetarian,� which came from the root word �fight,� meaning vigor! You
feel joy in life, for you know that you are not causing pain to your
flour-footed brothers and sisters or to those who fly and swim either!
Mind and body feel cleansed, and work in harmony. The prospects for
world peace improve, for an Gurudev has observed, �Anyone who could not
hear to harm an animal would never think to take up arms and shoot his
fellow human beings.�
With this understanding in mind,
we can see and appreciate the integral part which Pramoda Chitrabhanu
contributes to furthering our understanding, in both its practical and
spiritual aspects, of the meaningfulness of every moment of our