Table Of Content"LIFE FORCE" FOODS TO INCREASE
YOUR VITALITY, CLEAR YOUR
MIND AND REGENERATE YOUR BODY
RICHAF(D
HITTLEMAN'S
YOGA NATURAL
FOODS
COOKBOOK
m
m
i» --m
— —
Yoga natural foods
can change your
life!
Like millions of Americans, you're
concerned about the foods you eat.
Chances are, most of them
contain chemical additives that destroy
vital nutrients dull your taste
. . . . . .
deplete you of physical and emotional vitality.
YOGA NATURAL FOODS COOKBOOK
offers a delicious dietary alternative to today's
adulterated foods. The first complete book
of its kind, it provides
you v^^ith a rich assortment of natural
foods indispensable for better jiealth and
better eating. Foods that are not
denatured, processed, pickled
or otherwise rendered totally useless.
Learn from a famed Yoga teacher how to
prepare over 250 fresh-from-Nature recipes
—
desserts, salads, snacks, main dishes simply,
quickly, delectably. Ways to bring out the
delicate flavor of "life-force" foods. Yoga food
secrets for staying young,
keeping your weight down and your energy up.
More than a cookbook, there's an exciting
experience in natural nutrition that
will reawaken your taste
and change you dramatically in body and mind.
YOGA
NATURAL
FOODS
COOKBOOK
BY
RICHARD
HITTLEMAN
Jf"-" "Oo^
c
YOGA NATURAL FOODS COOKBOOK
by RichardHittleman
A Bantam Book/published byarrangement
with Workman Publishing Company, Inc.
Bantam edition publishedSeptember1970
2ndprinting
iRDprinting
4thprinting
5thprinting
6thprinting
7th printing
I
©All rights reserved
Copyright 1970by Richard L. Hittleman
This book may notbereproduced in whole or inpart,
by mimeograph or anyother means, withoutpermission.
For information address:BantamBooks, Inc.
Publishedsimultaneously in the UnitedStates
and Canada
Bantam Books are published by Bantam Books, Inc., a National
General company. Its trade-mark, consisting of the words "Bantam
Books" and the portrayal of a bantam, is registered in the United
States Patent Office and in other countries. Marca Registrada.
Bantam Books, Inc., 666 Fifth Avenue, New York, N.Y. 10019.
PRINTED IN the UNITED STATES OF AMERICA
TABLE OF CONTENTS
INTRODUCTION 7
ALL ABOUT YOGA NATURAL FOODS
I /
^^
Vegetables
Seasonings 21
Legumes 24
26
Fruits
Dairy Products 32
Proteins and Flesh Foods 36
Eggs 40
Nuts and Seeds 42
Beverages 44
Grains 48
Sugar 51
Feeding Your Family 53
Social Dining 55
Yoga Nutrition and Weight Control .... 57
Where To Buy Natural Foods 59
YOGA NATURAL FOODS RECIPES
II /
Suggested Appliances and Utensils .... 62
Table of Equivalents & Substitutions ... 63
Substitutions 64
Beverages — 65
Appetizers Sandwiches 73
Soups 79
Salads (Vegetable & Fruit) 87
Salad Dressings 99
Entrees 103
Breads 127
Grains 131
Desserts 134
Cakes & Pies 143
Cookies & Confections 150
Sample Menus 154
Index 157
INTRODUCTION
You've seen the headlines recently:
MONO-SODIUM GLUTAMATE (MSG) BANNED!
99 PESTICIDES BANNED!
CYCLAMATES OFF GROCERS' SHELVES!
We
fervently hope that this is only the begin-
ning and that in the coming years our federal
agencies will continue to seriously investigate
the dozens of additives, pesticides, and contami-
nants that are used to preserve, color, fumigate,
age, bleach, stabilize, emulsify, smoke, pickle or
thicken about 97% of the food items in the
supermarket! Read the labels and you will find
sulphur dioxide, magnesium chloride, sodium
alginate, monoisopropyl, benzoic acid, dimenthyl
polysiloxane, stilbestrol, coal-tar dyes, ammo-
nium chloride, mono and diglycerides, polyoxy-
ethylene, aluminum sulphate, sodium nitrate
and calcium hydroxide are common additives,
one or more of which has been infused into just
about every food item you pick up in your
market. We are told that these chemical agents
—
are "safe in small quantities" just as we were
formerly told that poisonous pesticides, mono-
sodium glutamate and cyclamates were "safe."
But chemicals comprise only part of the food
tragedy. Vital nutrients are also being method-
ically destroyed through the various commercial
processes used in growing, refining, cooking,
canning, bottling and packaging. The more effi-
cient these processes become for the producer,
the more nutritional destruction that seems to
occur. However, the consumer is, at long last,
beginning to awaken to the gravity of the situa-
tion: that his food supply may well be of low
nutritional quality and that it is certainly pol-
luted with chemicals. Whatmost consumershave
yet to learn is that there is an alternative to a
diet of adulterated foods; it is the diet of the
Yogi which provides the perfect, natural al-
ternative.
The science of Yoga, offering a program of
natural development for body, mind, and spirit,
considers nutrition of paramount importance
and has evolved, through the centuries, a philos-
ophy of eating which today deserves the most
serious attention of every American.
The Yogic concepts of what constitutes true
nourishment differ in a number of important re-
spects from those with which most people in
the western world are familiar. In addition, the
objectives of eating transcend simply nourish-
ing the body and sustaining life. Here is what is
involved: the aim of the student of Yoga,
through his practice of the exercises, breathing
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