Vegan Indian Dish
Vegan Indian Dish 
Chickpea Masala & Vegetable Pokoras
Vegetable Pakoras are a delightful treat to add to your meal. You can choose your mixture of spices & vegetables.
Ingredients:
- 1 large onion, thinly slices
- 1/4 cup of very thinly cut peppers (green, red, orange, yellow or what ever you would like)
- 1 cup chick pea flour
-1 tsp minced garlic
- 1/2 tsp baking powder
- 1/2 tsp chili powder
- 1/2 tsp turmeric
- 1/2 tsp cumin
- 1 tsp sea salt (for added flavor if you would like, or you can use vegan soy sauce
- 1/2 tsp fennel seeds
- 1/2 tsp onion seeds
- 1/2 jalapeño, seeded and minced (or to taste) or any type of hot pepper you prefer
- cold water
- coconut oil for frying
- favorite sauce to marinade or dip in after cooked
Directions:
Mix flour, baking powder, chili powder, turmeric, and salt together. Crush seeds with a mortar and pestle and mix in.
Add jalapeño, garlic, peppers, onions, and. Add in some cold water to make a thick batter to coat the onions. More chick pea flour can be added if they were made too thin
Cook in small batches; drop large tablespoons of batter into hot oil (350 degrees) on both sides until golden brown.
Dispose of oil safely and serve right away while hot:)
Vegan Chickpea Masala
Ingredients:
1 1/2 cups precooked chick peas and 1/2 cup water (you can used canned or regular chickpeas- just cook chickpeas before hand)
1/2 onion, chopped & diced
3 cloves garlic, diced & minced
1/2 cup chopped peppers
3 tbsp virgin olive oil
2 tbsp Freshly squeezed lemon juice
1/2 tsp cumin
1/2 tsp coriander powder
1/2 tsp curry powder
1/2 tsp garam masala (may include turmeric, saffron, fennel seeds, ginger, garlic, mustard seeds, mace, star anise, tamarind, fenugreek, bay leaves or malabar leaves, coriander, cumin, cardamom, cloves, black pepper, cinnamon and nutmeg)
1 large bunch of spinach
Directions:
Saute onions, peppers and garlic in olive oil until soft, for about 5 minutes. Add chickpeas and water, spices and lemon juice and let simmer with the lid on until chickpeas have softened and absorbed flavor.
EAT MORE FRUIT! By Frederic Patenaude
Fruits have been consumed by human beings going as far back in time as we know, whereas grains, legumes and dairy products have only been cultivated for 10,000 years or less, which is just a breath in the life of humanity.
A great way to eat more fruit is to make fresh fruit smoothies. Smoothies need not to be complicated to be tasty. For example, I like to blend bananas with water and have that as a smoothie. When I make that smoothie, I will blend a few bananas with about 1 cup of water and drink it after my exercise session. I also like blending mangoes with other fruits. For example, mango blended with papaya or peaches is amazingly delicious.
Frozen bananas go pretty well in all sorts of fruit smoothies. Try, for example, blending a few frozen bananas with a little water and some fresh berries. You’ll be amazed by the taste.
A fruit-based diet would be where you would get most of your calories from sweet fruit. That means at least 50% of your calories from fresh fruit. Does that sound like a lot? I’ve designed for you some seasonal fruit menus that come out to about 1000 calories each. Remember that I’m not suggesting that you eat this fruit all at once. It could be throughout the day. I’m giving you examples so you can get an idea of how much fruit it takes to account for 1000 calories. So for a person needing 2000 calories per day, that would account for half of their caloric intake.
And remember how enjoyable and vitamin-packed all that fruit is! I’m also giving you an idea as to which nutrients are being met by eating all that fruit everyday. I did the values for myself (5 10, male, 28 years old), so it is approximate.
1000 calories of fruit is about:
A big bowl of cherries (about 50 cherries): 250 calories
1 pint of strawberries (100 calories)
15 apricots (250 calories)
3 mangoes (400 calories)
(That fruit, by the way, will provide 750% of your vitamin C, 385% of your vitamin A, 125% of your vitamin E, 110% of your vitamin B-6, as well as good amounts of magnesium (42%), phosphorus (42%), iron (65%), calcium (23%), thiamin (63%), riboflavin (77%), niacin (55%), and folate (55%))
1000 calories of fruit is about:
4 bananas (435 calories)
3 large oranges (250 calories)
2 pomegranates (200 calories)
1 large apple (125 calories)
(That fruit will provide 612.48% of your vitamin C, 268.04% of your vitamin B-6, as well as a good amount of vitamin E (49.72%), folate (70%), niacin (30%), iron (33%), and calcium (27%), phosphorus (30%), and magnesium (52%))
1000 calories of fruit is about:
4 apples (350 calories)
4 large persimmons (475 calories)
2 pears (200 calories)
(That fruit will provide 149.25% of your vitamin A, 158.57% of your vitamin C, as well as good amounts of vitamin E (73%), thiamin (30%), riboflavin (26%), vitamin B-6 (76%), iron (28%), phosphorus (27%), and magnesium (27%))
1000 calories of fruit is about:
1 large cantaloupe (285 calories)
1 pound of fresh figs (350 calories)
2 cups of grapes (225 calories)
2 apples (165 calories)
(That fruit will provide 265.73% of your vitamin A, 7977.1% of your vitamin E(!), 670.51% of your vitamin C, 289.11% of your thiamin, and 152.89% of your vitamin B-6, as well as good amounts of riboflavin (30%), niacin (36%), folate (39%), iron (30%), calcium (28%), and magnesium (30%))
Helpful Formulas:
Fresh fruit + more exercise + less grains and refined foods = better health and energy
Less fat + more fruit + more green vegetables = even better health and energy
A good diet + a balanced mind + fun – extremism = unexpected benefits
For more information on fruits and their nutritional qualities, consult my book The Sunfood Cuisine.
See Eat to Live, by Dr. Joel Fuhrman, M.D. (Little Brown), and Breaking the Food Seduction, by Dr. Neal Barnard, M.D. (St. Martin’s Press)
Copied with permission from Frederic Patenaude, the author of the best-selling e-book “The Raw Secrets”. He is currently giving away free access to his private library of over 100 exclusive articles along with a subscription to his newsletter Pure Health & Nutrition. Visit http://www.fredericpatenaude.com while charter subscriptions last.”