KAIVALYA KYG is all

about

KITCHEN Healthy Living

What makes Kaivalya We use low carb and high fat vegetarian ingredients in
our meals, free of processed additives. Healthy options

Kitchen special ? to many regular foods so you can enjoy the dishes you
love, worry free :)

❖ Low Carbs
❖ High Fat
❖ No processed and added sugars
❖ No artificial coloring or flavors
❖ Non GMO
❖ Organic Dairy : From pasture raised cows and free
of growth hormones
❖ Fresh Organic Vegetables
❖ No Whites: Rice, Sugar, Flour
❖ Cold Pressed Organic Oils: Sesame, Olive, Avocado
and Coconut oils only. (No
Canola/Sunflower/Safflower/Vegetable oils)
KYG Kadambam - Mixed Garden Salad

Ingredients
Romaine Lettuce Fruit suggestions:
Mixed Greens: baby greens/red leaf Mango
lettuce/ baby spinach Berries: Strawberries,
Kale Blueberries, Blackberries,
Moringa Leaves Raspberries
Onions Pineapple
Tomatoes Apple
Green chili (optional) Grapes
Bell peppers Melons
Carrots
Topping Suggestions:
Red radish
Almonds, Walnuts, Pecans,
Brussel Sprouts
Pistachio, Peanuts, Hazel, Brazil and
Cucumbers
Macadamia nuts
Broccoli Slaw
Pepitas seeds, Sunflower seeds
Mint
Grated Vegetarian Cheese
Cilantro
Raw Mango (seasoned with salt,
(NOTE: Microbial or vegetarian
turmeric powder, red chili powder)
enzyme for vegetarian cheese. All
other cheeses may have animal
Spices:
rennet for binding)
Pink Himalayan Salt
Black Salt
Cumin Powder
Preparation
Red Chili Powder Finely chop all vegetables. Layer
Turmeric them into the salad bowl. Season
Black Pepper with spices and mix.
Organic Cold Pressed Oil: Add fruits and toppings of your
Extra Virgin Olive Oil /Sesame choice and serve.​
Oil/Avocado Oil
KYG Ezekiel Bread Crumble

Ingredients
Ezekiel 4:9 bread: 10 slices
Onion : 1
Green chili :1
Ginger: small piece
Cilantro for garnish
Curry leaves : 4-5
Tomato : 1
Ghee/Sesame/Avocado oil: 2 tbsps.
for seasoning
Cumin seeds : 1 tsp
Curry Powder: 2 tbsps.

Preparation
Crumble or cube the bread.
Soften hard bread by sprinkling water .
Chop onion, green chili, tomato, ginger into small pieces .
Heat oil/ghee in a pan
Add cumin seeds and stir
Add chopped onion and sauté until golden brown
Add the green chili, curry leaves and tomato. Sauté until soft.
Add the curry powder and mix well.

Add softened bread pieces. Sprinkle salt to taste . Stir well until all the
flavors are blended well.
Garnish with finely chopped Cilantro
KYG Oven Baked Vegetable Muffins

Ingredients
Fermented Idli/Dosa Batter: 1 and 1/4 cup
Onion : 1/2 medium sized finely chopped
Ginger grated : 1 tsp
Green chilies: 1 finely chopped
Cilantro: finely chopped
Grated Veggies: Carrots, Beets, Cauliflower – 1 cup
Salt to taste
Sesame Oil for coating the muffin tray

Preparation
Idli/Dosa batter :
Soak ½ cup each of Urad dal (Spilt Black gram) and
Moong Dal (split yellow lentil) separately for 4-5 hours. Grind
separately and mix the batters together. Add Salt and leave to ferment
for 7-8 hours.
Pre heat oven to 350 F.
Mix all the vegetables in the batter. Add salt as needed.
Coat the mini muffin pan with sesame oil
Fill each cup with the batter mix.
Bake for 20 -25 minutes.
Test the muffin with a toothpick to see if it is cooked. Turn off the oven
and let the muffins cool slightly before taking them out of the pan.
Serve with coconut or cilantro chutney.
KYG Riced Cauliflower Pilaf

Ingredients
Cauliflower : 1 head riced (grater or food processor)
Chopped Vegetables: Carrot, green peas, green beans : 1 cup
Green chili : 1
Cloves : 3
Cumin : 1 tsp
Bay leaf : 1
Garlic : 3 pods
Ginger : 1 small piece chopped fine
Curry leaves : 4-5
Cilantro for garnish
Ghee : 2-3 tbsps

Preparation
Finely chop green chilies, ginger and garlic and vegetables .
Heat ghee in a pan.
Add cumin seeds, cloves and bay leaf
Sauté lightly
Add green chili, garlic, ginger. Stir well
Add in the chopped vegetables and cook until soft.
Add salt
Add the Riced cauliflower .
Stir well to mix all ingredients .
Remove bay leaf .
Garnish with freshly curry leaves & chopped Cilantro
KYG Khichari - Millet Lentil Mush

Ingredients
Millet : 1 cup
Moong dal (Split yellow lentil): 2 tbsps.
Black Pepper powder : 1 tsp
Cumin seeds: 1/2 tsp
Asafoetida powder : 1/4 tsp
Fresh Ginger : 1“ piece
Salt
Ghee
Cashews (optional)
Curry Leaves

Preparation
Dry Roast millets and dal (lentil)
Rinse and drain .
Heat Ghee In a pressure cooker or heavy pan
Season cumin seeds, asafoetida powder, black pepper powder, ginger, curry
leaves .
Add millet and dal
Add salt to taste
Top with 3-4 cups water .
Pressure cook for one whistle or cook till soft in pan
Optional: Heat ghee in another pan and roast chopped cashews till golden
brown
Garnish with chopped curry leaves and roasted cashews. Serve with Coconut
or Cilantro chutney
KYG Wild Rice, Beans and Vegetable Bowl

Ingredients Preparation
Cooked Wild Rice : 1 cup Flavor the cooked rice with
Kidney Beans/Black chopped cilantro and
Beans/Chickpea cooked in gravy : 1 /2 cup lemon/lime juice
Mango Salsa: 3 tbsp Add salt to taste
Mixed Greens : ½ cup Cook beans (of your choice)
Cilantro chopped fine in gravy
Lemon juice: 1 Lemon Layer chopped mixed greens
Sour Cream: 2 tbsp at the bottom of the bowl
Grilled/Sauteed vegetable mix: 1 cup (Bell Add Cilantro lime rice, add
peppers, Mushrooms, Broccoli, Onion, the beans, top with grilled
green beans) veggies, mango salsa, sour
Avocado: 3-4 slices cream (optional), avocado
Pink Himalayan Salt to taste slices.

Gravy and Salsa Recipes

Gravy for Beans:
Grind an onion, tomato, garlic pod,
piece of fresh ginger into a fine paste
Dry grind: 1 Bay leaf, 3 cloves, small piece of cinnamon, ½ tsp
cumin seeds, ½ tsp pepper corns
(OR use 2 tbsp of RAJMA/CHHOLE MASALA powder)
Heat 2 tbsp ghee in a pan. Add the paste and cook until it thickens.
Add the dry powder and simmer for a minute. Add salt to taste.

Mango Salsa:
Peel and chop one semi ripe mango, red onion, tomato, green
chili/jalapeno, cilantro.​
Mix in a bowl, add salt to taste and juice of one lemon/lime.​
KYG Manga Curry – Raw Mango Relish

Ingredients
Raw Mango
Turmeric Powder
Red Chili powder
Pink Himalayan Salt
Cold pressed organic Sesame oil for seasoning
Mustard seeds
Asafoetida powder

Preparation
Finely chop the mango with the peel

Add in the salt, turmeric powder and red

chili powder.

Mix well

Heat the oil in a pan

Season mustard seeds

Add asafoetida powder .

Pour the oil over the spiced mango
Mix well until all pieces are evenly coated.
KYG Dry Fruit & Nuts Laddoo

Ingredients
1 cup Dry Roasted/raw unsalted Walnuts
1 cup Dry Roasted/raw unsalted Almonds
1 cup Dry Roasted/raw unsalted Pecans
1 cup Dry Roasted/raw unsalted Hazelnuts
10 Dried Figs
5-6 Pitted dates
1 cup chia and flax powder
¼ cup Cacao nibs
2 tbsps. Ghee (optional)

Preparation
Add the dried figs and some nuts into the blender. Grind with a bit of
the chia and flax powder.
Repeat the same with the pitted dates and cacao nibs until everything
is ground fine
Adding in the powders along with the dry fruits and nuts prevents
lumping while grinding.
Mix everything in a bowl. Add in the ghee (optional)
Form into balls (laddoos)
The oils from the nuts and the moisture from the dry fruits helps in
binding
KYG Kheer – Rice Pudding

Ingredients
1 tablespoon ghee
½ cup Hand pound rice/ Millets
4-5 cups Organic Whole milk/almond milk
½ cup jaggery more or less depending on taste
1 teaspoon cardamom powder
4 tablespoon nuts almonds, and walnuts coarsely chopped or
sliced(optional)
2 tablespoon chopped dates and dried figs (optional)
½ teaspoon saffron optional

Preparation
Heat ghee in a pot or pressure cooker
Sauté the chopped nuts in the ghee
Add the washed rice/millets. Sauté for 30 seconds.
Add 3 cups milk, 1 cup of water, jaggery, cardamom powder, saffron,
chopped dates and dried figs.
Cover the pan and cook until the rice/millets is soft. If using a pressure
cooker, cook for 3 whistles and turn off the heat.
Once soft lightly mash the rice/millets. Add 1-2 cups of milk (depending
on the consistency you like). Add more sweet if needed.
Cook on low heat for 2-3 mins. Serve Warm or Chilled
For more holistic health videos, Thank you

check out our

Maya Iyer
YouTube Channel : KYG YOGA maya@kyg.org