Dr. Gopal Nadkarni

A WFPBNO Transformation Part 1 – The backstory 

It was August 2018, less than a year away from my 60th birthday. When I asked my spouse Chandu what gift she would like for us to celebrate the dual milestone of our 32 years of married life and my milestone birthday, I expected her to say “let us visit an exotic destination” or “let us go on a cruise”. Instead, she just said “Can you be the man I married 32 years ago ?” And in a moment, just like Alladin had no idea of the adventures he would have when he was asked to retrieve the magic lamp, I had no clue about the magical journey I would undertake to retrieve the fountain of my youth. But first, let me digress back to the question, and my beloved’s request.. I was puzzled ..was I not the same person she married? In my mind I had thought age had refined me like vintage wine in a bottle! Instead, this person who had always sworn to speak truth to me, had acted as though the wine had got a bit old and stale! 

To prove her wrong, I immediately dug some old school pictures out and there I was, all of 29 years old, leaning casually against a pillar, looking lean, rugged and fit as a fiddle. This version of me looked like he was ready to run a marathon at a moment’s notice. In another picture from the same era, I was crouched down in front of a black Mustang, on the balls of my feet, as though I am ready to run a sprint at a moment’s notice. Then, I took the most recent picture of myself out. There I was sprawled out on a chair with a silly complacent satisfied lip smacking grin in a casual cafe in Bengaluru, having eaten the biggest and most satisfying Ghee Roast Dosa and patting my rotund stomach. In another recent picture, I am slouched between two young employees, with my 38” paunch flopping over my belt, with my young colleagues looking ready to hold me up to prevent me from collapsing from my own weight. I recalled vaguely that the young man against the pillar used to play 2-3 hours of squash /day, worked hard and had enough bounce and energy for 18+ hours/day and ate sparingly because he could not afford too much. These days, that pudgy guy on the chair had aches and pains in all his joints, took white pills for sugar control, pink ones for blood pressure, and green ones for cardiac issues twice a day. He snored, huffed and puffed like a steam engine and whenever he had an excuse flopped down on the couch with an excuse that was most often “I am tired, give me something to eat” with no energy for good personal interactions with his near and dear ones! It was no surprise looking at my puffy face my doctors had told me that “I was a high risk candidate for heart problems, and that I had metabolic syndrome”. Both my cardiologist and GP wanted me to up my dosage as they continued to see my body deteriorate from the ravages of age, stress and poor lifestyle habits. However, the surprise was that my doctor’s appeared to think that more of the same (ie. more medication) would keep me stable, instead of any other alternative changes. 

I knew that I had to do something about it, but what? I had tried everything had I not? I was a vegetarian, I did not drink pop, I was diligent in trying to keep stress levels down, I used to walk on the treadmill for 30 min/day watching my favorite show, I used to take my medications regularly, and pop a lot of supplements. And, I was so efficient about my deteriorating health that I had put away several thousand dollars per year to make sure that my regular doctor visits would get me the “best” care. And even, after all this effort, year after year, my body appeared to be winding down inexorably and unpredictably. 

Fast forward to18 months later, today I am a fit 60+ year old, with a lean 32” waist, a body very similar to the 29 year old graduate student except for the grey hair and beard, no health conditions, minimal aches and pains, no snoring, and more importantly, my wife and daughters tease me that the energizer bunny is back! People ask me again and again, how much weight I lost? And my answer to them is always the same “I lost my cardiologist, I lost my GP, I lost my diabetes and cardio issues and blood pressure! And about my weight, it is what it is..it just another indicator of my overall health and well being”. If you are a fan of numbers, my BMI is a healthy 21, my Triglyceride/HDL ratio is well below 2, my LDL/HDL is below 3, my A1C is 5.6 and my blood pressure average is 130/80 with a resting heart rate of 48. 

A WPFBNO Transformation Part 2 – The Learning’s 

So what changed ? And how did new ME 2.0 transformation start? What did it take ? Here is the story of my WFPBNO (Whole Food Plant Based No Oil) Journey.. 

At the end of August 2018, my wife and I decided to visit Shobha and Eashwar after dropping off our daughter at graduate school in New Orleans. We had not seen this wonderful couple for over 10 years and we were looking forward to spending quality time with them, and exchange stories of our kids growing up, and how we are all coping with our health as we neared our retirement, and all the usual topics when we wax nostalgic about the good old days! Instead, my wife and I were shocked to see a younger much more vibrant couple than we had seen them a decade ago. It was as they had stepped into a time machine and set the dial back about 10-15 years! Both of them told me that they were fully independent of most medication and they kept referring to something called “WPBF” and a “lifestyle change”. It was refreshing to see this couple working in harmony and inspiring people around them through something they deeply believed, and it was all the more unusual that the “secret sauce” was really not such a secret but a consistent application of wholesome, evidence based scientific nutrition combined with awareness and body fitness. 

I could not believe it, and I am still in awe that making a switch to whole plants, moderated eating will make revolutionary changes to our bodies, it was truly an epiphany. Today, after having kept up with the learnings from evidence based researchers and activists like Dr.Neal Bernard, Dr. Esselstyn, Dr Colin Campbell I am firmly convinced that modern medicine has in it’s quest for easy “cures” along with the convenience of “fast food”, has not only neglected but actively downplayed the importance of how human health is intricately related to sustainable eating style that does not endanger the planet and living animals, yet contribute to a wholesome mindset coupled with a wholesome body. 

I learned from Shobha that you don’t really need any kind of oil to make salads, in fact you pretty much don’t need oil (an important contributor to adding unnecessary calories) for any kind of cooking thousands of tasty mind blowing dishes that are a feast to our senses. I learned that as long as your tongue is your master, you will blindly follow societal cues, often led by many unscrupulous marketers with an agenda to maximize profit through unhealthy foods. I learned from her that uncooked plants are a big source of pre-biotics and these contribute to a healthy wholesome gut that kick starts your metabolism. I learned that milk and all milk products are really important for a calf to become a 1500 lb cow but most human bodies don’t process casein and other milk protein well and it becomes a key factor for increasing your weight and decreases your gut health because our body does not digest these proteins (and peptides)well. I learned that soy milk does not give you man boobs (unless you drink a ton of it every day), and I learned that eating healthy does not mean starving yourself with a taste deficient meal. I learned that big changes can happen in incremental steps, and that your innate “intelligence” has to control your “mind” and “body”. I learned that the “why you are doing it ” is more important than the “how you are doing it” that most people obsess over. I learned that Shobha was and still is the driving force for an enthusiastic community of people all on the same journey and inspiring, coaching and supporting each other of which I have become a fervent and contributing member. A big part of my journey has been the constant encouragement of my wife who has witnessed these remarkable changes, and is convinced that these changes have strengthened our natural immunity and our personal relationship as we work towards motivating each other through mindful actions. 

But the most important thing I learned was that the WPFB diet is really the first step towards a holistic change in our lives for the better, one that contributes to a better, more alert mind, an active body and more positive attitude. I have begun calling it the “WHOLISTIC” lifestyle. I think my transformation is mostly related to “Whole Foods”, but other components are “WHOLE BODY WORKOUTS” and “WHOLE MIND AWARENESS”. When the the three components come together beautifully and in harmony, and the results are not just a gift you are giving yourself but also an everyday gift you are giving to your near and dear ones who love and care for you. 

Shobha is our kindred spirit in this transformational journey and who lit our lamp of awareness. While I cannot really truly pay her back for this gift of life, I can do much more by paying it forward, and being the best I can be, every single day, inspiring others around me to do the same. Let us pledge to be happy, healthy and humans and in harmony on this extraordinary planet that has been trusted to us. 

Warm Regards,

Gopal
March 29, 2020

Syed Abbas

My name is Syed Abbas. In my late 20’s, I was diagnosed with a muscle wasting disease called LGMD (Limb Girdle Muscular Dystrophy). Within a few years, my muscles became very weak and I began to fall while walking and sometimes even standing. I also started getting recurring bouts of very painful hip-bursitis which would result in becoming bed ridden for weeks at a time- unable to move, get up or even sleep at night. The painkillers wouldn’t work and I would invariably resort to powerful steroid based injections until after some time even they stopped working. I also developed skin disorders as well as chronic constipation. On top of that I lost my job and we started facing financial issues that brought in even more stress in my life. Needless to say, a combination of all this took a huge tool on my mental health and I developed anxiety and became depressed. I had so many negative thoughts, anger, future worries, past regrets, and self pity in my head. It was driving me insane. At the same time, the list of medications kept piling up and at one point I was taking prescription medications to deal with pain, skin disorders, chronic constipation, anxiety & depression. During all these years of my interactions with several doctors, NOT a single one asked about my diet, lifestyle or what I could do to handle my negative and self inflicting thought patterns. After seven years of being on medications and seeing no improvement, I had completely lost all hope. In my desperation, I asked for divine help.

The divine intervention came through a loving and caring friend who used to have anxiety issues and lot of stress in her life. Instead of taking medications, she decided to use a holistic approach and has been practicing a powerful breathing exercise called “SKY” (Sudharshan Kriya Yoga) – Taught by Art of Living Foundation. Beaming with joy and happiness, she shared how the SKY breathing exercise has immensely helped her deal with stress and anxiety that had build up in her life over the years. At this time, I was desperate to try anything, I did a quick research and found that millions of people around the world had benefited from practicing SKY breathing exercise. The first time I practiced SKY with the teacher, it just blew me away. The burst of energy that I felt cannot be explained in words. Soon after I added a daily meditation practice also. A combination of these allowed me to think more clearly and for the first time in years I decided to take charge of my own health by enrolling in a year long holistic nutritional certification program that focused on feeding the body the correct foods it is designed to thrive with. 

The nutritional program helped me understand how my body and mind had become severely toxic (courtesy years of junk/fast foods and job/family/health related stress etc.). This was an eye opener for me. I started by adding a lot more fresh fruits and vegetables in the form of green cleansing juices, green smoothies, big salads and other whole plant based foods. At once, I removed all processed/packaged and animal based foods out of my nutrition plan. 

The more dietary and lifestyle changes I made, the more benefits I saw in my physical and mental health. Slowly but surely, my pains and aches disappeared, my balance improved, and my frequency of falling become less and less. Within a year, I was off all my medications. 
Lessons learned: In the last 7 years of my health journey, I have realized how important is to have a good support system around oneself specially when trying to turn health around. I strongly believe when we seriously make a commitment towards restoring our health and take necessary action, the divine takes care of the results. I have been lucky to be blessed with many friends who has helped me navigate the often complicated and misunderstood world of nutrition. One of these God sent, great friend is Shobha Swamy. We are truly inspired by her and the health conscious community she has created. My wife and I have been part of Shoba’s health and nutrition group for quite some time and have learned so much. Her in-depth knowledge of nutrition and above all willingness to help others is unmatched. Being with Shobha has further increased my understanding of diet and nutrition. We have learned so many new recipes that are both healthy and tasty.  To cap it all, it has been 7 years that I have been medication free and I fell the happiest that I have ever been. It’s not a cliché but I literally go to sleep with a smile and wake up with a smile 🙂 Even though I still have MD, I consider myself very fortunate as I am still able to walk and do many of the daily chores that I once thought were not possible for me to do. In fact many folks are amazed how I well I am still able to manage my MD. I attribute it to a combination of practicing SKY breathing technique, sahaj samadhi meditation and nutrient dense diet. In the last 5 years, I have completed three 5K walks as proof that true health lies in adopting a holistic lifestyle. 

These days, I do my best to help others improve and restore their physical and mental well-being using a holistic approach to health that includes a nutrition packed diet, breathing exercises, meditation and physical exercise. I always encourage people to make the necessary changes to their diet and lifestyle habits before they are diagnosed with some form of sickness. It is much easier to prevent an illness than to recover from one.

Warm Regards
Syed

Sprouts – A powerhouse of nutrients, simple method

Sprouts are the highest in anti-oxidants, similar to berries and many other fruits and vegetables. They are a powerhouse of nutrients and pack a sizable amount of proteins as well. Whole beans and lentils are very easy to sprout and add a wonderful variety to any meal. They can be lightly blanched, cooked, ground up for flour/dough, add a crunch to salads and are very versatile as they are very neutral in flavor.

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Sprouting in a Glass Jar:

Ingredients:
Use a large glass jar that is square shaped so that it can be rested on its side.
1/2 cup of dried daal, beans, lentils, mustard seeds, fenugreek seeds, broccoli seeds, etc.

Method:

  1. In a square glass jar, soak 1/2 cup of dried daal/beans/lentils overnight with enough water to cover about 1 inch above the lentils.
  2. Next morning, tie a cloth or mesh over the mouth of the glass jar and drain all the water out.
  3. Once a day, add a little water to the jar and rinse it out thoroughly. Discard the water. Set the jar on its side (not upright) on your countertop.
  4. In 48 hrs. you should see a lot of sprouts.
  5. Keep for longer to get longer/bigger sprouts. Rinse with water daily.
  6. Once sprouts are formed well, add the lid to the jar and keep in refrigerator for up to a week.

Eat as is, or add to salads, pula. You can also make daals, or make Adai/Pesarattu etc.

Make with different beans/lentils every 2-3 days so that you have a steady supply of sprouts everyday.
Enjoy!

3 Ingredient Sugar Free Chocolate Pudding

Ingredients:

2 C or 2 large roasted or steamed organic sweet potatoes
1/2 C unsweetened cocoa powder
12-15 dates depending on size

Method:

Blend in food processor until very smooth and creamy. Add a pinch of salt!

Serve with berries or a sprig of mint…🌱

Note: substitute mashed, ripe avocados for cooked sweet potatoes! Simply delicious!

Instant Pot Mixed Vegetable Kurma

Ingredients for paste:
1 tbsp cashews
1 tsp khus khus (white poppy seeds)
1/4 cup fresh grated coconut (frozen works as well)
3-6 cloves garlic (optional)
1 inch piece ginger
1 tsp red chilli powder (or to taste)
1 tsp turmeric powder
1 tsp sea salt (or to taste)
2 tsp coriander powder (dhaniya)
1 tsp garam masala powder
1/4 cup plant based yogurt or plant milk

Whole Spices, to add to above paste (optional):
1 bay leaf
2 cardamom pods
3 cloves
1 small piece cinnamon
1-2 green chillies, chopped (as per taste)

Ingredients:
2 tbs + 1-2 C water
1 1 C plant yogurt
1 large onion, finely chopped (optional)
1 large tomato finely chopped
1/2 cup chopped green beans
1/2 cup chopped carrots
1/2 cup chopped potato
1/2 cup green peas
1/2 cup cauliflower florets
Vegetables can be substituted and quantities changed based on availability/season

Method:

  1. Grind all paste ingredients with as little water as possible.
  2. Add water to the bottom of instant pot, then place the steam rack insert inside.
  3. Layer vegetables according to cook time in instant pot, poring masala paste on the top most layer. Be careful not to let this paste become too runny and touch the bottom of instant pot insert. They will burn.
  4. Set the instant pot to the high pressure “Steam and More” setting for 2 minutes, making sure the valve at the top is pointed to the steaming mode.
  5. After it is finished, quick release the pressure by moving the valve forward to the venting mode.
  6. Open the instant pot, remove the insert, and mix the vegetables with 1-2 cups of water, plant yogurt, and plant milk.

Serve with chopped cilantro. Enjoy with parathas, rotis, naan, tortillas, pita pockets etc!

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Instant Pot Raagi Mudde (a Karnataka Speciality)

Ragi Mudde Recipe in Stovetop Pressure Cooker or IP

Ingredients:

1 c water
A pinch of salt (optional)
1/2 c ragi flour

Method:

  1. Add water and a pinch of salt to pressure cooker, and cook for 2 whistles on high (Steam and More 2 mins)
  2. Quick pressure release
  3. Mix in ragi flour thoroughly, avoiding lumps and ensuring there is no dry flour.
  4. Keep the pressure cooker closed for 15mins with the whistle. No need to switch it on/warm/heat again.
  5. Open and shape into mudde, by dipping your hand in cold water.

I used home ground ragi flour for this recipe, but the amount of water required varies with the flour. Fresh flours give better results.

Traditionally, Ragi mudde is eaten with a very spicy sambar made with either spinach or something similar!

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The first one is red!

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Karnataka Saagu or kurma recipe or Mixed Vegetable South Indian Stew

Ingredients:

You can use your choice of mixed seasonal vegetables, cut into bite sized chunks.
I like to use the following:
1 chayote squash
1 handful of fresh green beans cut into bite sized pieces
2 carrots cut into bite sized pieces
1 C peas
2-3 tomatoes chopped
1/4 head of cabbage red or green
1 bell pepper
1 C edamame or black eyed peas cooked
1 potato, cubed
1 sweet potato, cubed

Optional: 1 Beetroot, 1 Onion, 4-6 cloves of garlic etc.

Masala paste:
1/3 – 1/2 C Roasted gram or dalia or roasted peanuts or any nuts or seeds of your choice like sun flower seeds, pumpkin seeds etc.
6-10 Green chilies
1 in. organic ginger
4-6 black peppercorns
1 clove
1 tbs poppy seeds
1 bunch organic coriander
1/4 – 1/3 C coconut grated or pieces or dessicated coconut

Add 1 C water and Set instant pot to *Saute*, as you prepare masala paste.

Masala paste method:

  1. Dry grind roasted nuts or seeds to a powder.
  2. Then add green chilies, ginger, peppercorns, clove, poppy seeds, and stems of coriander, and grind to a fine paste.
  3. Then add the coconut and coriander leaves, and pulse to grind to a coarse paste.
  4. Play around with the ingredients for the masala paste, omit what you don’t have and add any spices you like.

Instant Pot:

  1. Add all veggies in layers with veggies with longest cooking time at the bottom (root vegetables, potatoes, carrots, etc.) , and shortest cooking time on top.
  2. Top the layers with masala paste.
  3. Set to Manual High Pressure for 2 mins, then Quick Pressure Release (QPR)
  4. If all the veggies are not cooked, mix well and close lid and set it aside for 10 mins in retained heat.
  5. After cooked, adjust salt and spices as desired. Play around with the ingredients for the masala paste, omit what you dont have and add any flavoring agents you like.

Serve with rotis, chapatis, pita, tortilla or with brown rice.

Enjoy. This dish is our family favorite and we make it every week.
😊

Don’t Know How to use the Instant Pot settings? Check this out.

The first one is red!

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Grits Handvo – an Indian savory cake

Ingredients
2 C yellow corn grits/polenta (Bobs Red Mill brand), millet rawa, or raagi rawa
1-2 tbs cream of wheat (Sooji, Optional)
1 TBS chickpea flour or besan as thickening agent (optional)
Or handva flour in place of Sooji + Besan
2 tbs flax meal
5 small or 2 large zucchini, grated
1 small bottle gourd, grated (Doodhi)
1-2 onions, finely chopped (Optional)

Masala:
1-2 tsp dry achar masala (Optional) or a Spicy blend of Cayenne Pepper, Crushed Red Pepper, Red Chili Powder
4-5 tbs dry methi kasoori or 1 C fresh methi leaves (optional)
2 tbs toasted sesame seeds
1/8 tsp turmeric
1 bunch finely chopped fresh coriander
1 tbs grated ginger
6-8 finely chopped green chilies to taste
3-4 Fresh green garlic shoots (optional)
2 tbs lemon juice to taste
1 C plant based yogurt (optional, use water instead)
1/2 – 1C water
Salt to taste
2 ½ tsp Eno Fruit Salt

Seasonings:
Dry roasted curry leaves
Sesame seeds
Mustard seeds
Hing

Method

  1. Preheat oven to 350F
  2. Mix all above ingredients well except Fruit Salt. Consistency should be similar to Adai batter (cake batter). Set aside for 2 hrs.
  3. Mix in Fruit Salt just before placing in the oven. Pour about 1 in. deep in a glass or ceramic pan.
  4. Sprinkle Seasoning on top of batter
  5. Bake for 50-60 mins or toothpick comes out clean
  6. Broil on High for 1 min. to brown the top or 400F for 1-4 mins.
  7. Should turn out crispy on the top and bottom

Recipe courtsey Anjana!
ENJOY with or without Coriander Chutney! Makes a great snack, and great for school lunch box!

Instant Pot Karnataka Gojju/Gotsu

A karnataka favorite Gojju is a sour-spicy-sweet relish that adds flavor and spice to any meal. It complements any Indian meal with the burst of flavors that it encapsulates.

Option of vegetables: Bittergourd, Okra, Eggplant, Pineapple, Organic Clementine Peel, Butternut squash, Pumpkin, Raisins etc.

In an Instant Pot or pressure cooker layer:
1. 1/4 C tamarind deseeded and strings removed
2. 4 chopped dates seeds removed
3. 3/4 C water

In an inner stainless steel dish or a steamer basket keep the veggies with no water. Your choice of veggies – 1 1/2 to 2 Cups

In the plate with an edge that covers the inner vessel or a steel bowl make a paste of:
2 TBS Rasam Powder
1 tsp red chili powder (adjust to taste)
1/8 tsp turmeric
1/8 tsp aesofotida (hing)
2 tsp salt
3/4 C water

IP Setting:
High Pressure
Steam & More in IP 3 mins.
Or 5 mins in a small stove top pr. Cooker.
NPR

Combine Tamarind, dates and masala paste and grind to a paste using a stick blender or a regular blender

Optional step:
2 TBS dry roasted sesame seeds + 1 TBS dry roasted methi seeds + 1 tbs dry roasted mustard seeds + 1-2 TBS lightly roasted grated coconut or copra or any combo of the above of your preference.
Powder and add to gojju.

Add Vegetable + Tamarind-date-masala paste + optional powder

Top with dry roasted mustard seeds 1 tsp. Add dry roasted curry leaves.

Adjust all spices to taste!

Serve with Pongal, Khichadi, on bread toast, on bagel toast, with dosa, with Adai, with pesarattu.

Enjoy!

Ingredients:

1 1/2 – 2 C Vegetables of choice, such as bittergourd, okra, eggplant, pineapple, organic clementine peel, butternut squash, pumpkin, raisins etc.
1/4 C tamarind deseeded, strings removed
4 chopped dates seeds removed
3/4 C water
2 TBS Rasam Powder
1 tsp red chili powder (adjust to taste)
1/8 tsp turmeric
1/8 tsp aesofotida (hing)
2 tsp salt
3/4 C water

Optional:
2 tbs dry roasted sesame seeds
1 tbs dry roasted methi seeds
1 tbs dry roasted mustard seeds
1-2 tbs lightly roasted grated coconut or copra or any combo of the above of your preference.

Method:

  1. In an Instant Pot or pressure cooker layer tamarind, dates, and 3/4 C water
  2. Place the veggies in a small stainless steel dish or a steamer basket, atop the steam rack insert.
  3. In the plate with an edge that covers the inner vessel or a steel bowl make a paste of the rasam powder, chili powder, turmeric, aesofotida, salt, and 3/4 C water
  4. Set the instant pot to high pressure, Steam & More for 3 mins, or 5 mins if using a stove top pressure cooker.
  5. Let the pressure release naturally
  6. Combine tamarind, dates and masala paste and grind to a paste using a stick blender or a regular blender

Optional step:
Powder all optional spices, and add to gojju, adjusting all spices to taste.

Top with dry roasted mustard seeds and dry roasted curry leaves.

Serve with pongal, khichadi, on bread toast, on bagel toast, with dosa, with adai, with pesarattu.

Enjoy!

Don’t Know How to use the settings? Check this out.

The first one is red!

Instant Pot Lux 6-in-1 Electric Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Saute, and Warmer|6 Quart|Red|12 One-Touch Programs

Instant Pot Duo Nova 7-in-1 Electric Pressure Cooker, Sterilizer, Slow Cooker, Rice Cooker, Steamer, Saute, Yogurt Maker, and Warmer, 6 Quart, Easy-Seal Lid, 14 One-Touch Programs

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This one Below is larger and expensive but does so much more!

Instant Pot Duo Evo Plus 9-in-1 Electric Pressure Cooker, Sterilizer, Slow Cooker, Rice Cooker, Grain Maker, Steamer, Saute, Yogurt Maker, Sous Vide, Bake, and Warmer, 8 Quart, 10 Programs

Healthy Banana Nut Bread Recipe

Ingredients:

3/4 C Whole Wheat Flour
3/4 C Unbleached All purpose flour
or any combo or GF flour
3/4 C sugar or dates or sweetener of your choice
3/4 tsp Baking Soda
3/4 tsp Baking Powder
2 TBS flax meal (optional)
1/2 – 3/4 C chopped walnuts
4 mashed very ripe bananas
Raw apple sauce of 1 apple, or 1/2 C store bought apple sauce
1 tsp vanilla, powdered cardamom, or spices of your choice (optional)

Method:

  1. Preheat oven to 350 F, and dust* a bundt pan, or 2 loaf pans. If you plan on using a pressure cooker, see instructions below.
  2. Mix all dry ingredients and combine well.
  3. Make a well in the center and add mashed bananas and apple sauce little at a time until all dry flour is just incorporated.
  4. Fold in to combine, and do not over mix. Mixture should be more like a stiff dough. (Fold and cut, fold and cut…)
  5. Bake at 350F for 45-60 mins or until toothpick comes out clean.

*NOTE: DUSTING PAN
We need flour to stick to the surface of the pan. Water works well in place of oil. Just spray or apply water with a silicone brush. Then sprinkle flour on the water surface.

Replace bananas with cranberry-orange zest, zucchini-choc chip or other fruity combos.

Pressure cooker baking:

This cake can be baked in a stove top Stainless Steel Pressure Cooker.

  1. Line the pressure cooker with 1 inch table salt.
  2. Let it warm up on medium heat until batter is prepared.
  3. Put a ring in the center, and arrange cake in another vessel to sit on the ring.
  4. Cook for 45 mins to 1 hr. Check to see if knife inserted comes out clean.

Enjoy!