how to cook satvik food

Satvik food is a type of vegetarian cuisine that adheres to the principles of Satvik diet, a concept in Indian philosophy and spirituality. It emphasizes purity, balance, and the avoidance of certain ingredients like garlic and onions. Here’s a basic guide on how to cook Satvik food:


  • Fresh fruits and vegetables
  • Whole grains (rice, wheat, millet, etc.)
  • Legumes (beans, lentils, etc.)
  • Dairy products (milk, yogurt, ghee)
  • Nuts and seeds
  • Fresh herbs and spices (like coriander, cumin, and cardamom)
  • Honey or jaggery (unrefined sugar)
  • Pure water
  • Ghee (clarified butter) for cooking (optional)
  • Avoid ingredients like garlic, onions, mushrooms, and pungent spices.


  1. Select Fresh Ingredients:
    • Choose fresh and seasonal fruits and vegetables for your Satvik meal. Freshness is essential in Satvik cooking.
  2. Whole Grains and Legumes:
    • Include whole grains like rice, wheat, and millet, along with legumes such as lentils and beans, as they provide a good source of protein.
  3. Dairy Products:
    • Dairy plays a significant role in Satvik cooking. Use fresh milk, yogurt, and ghee (clarified butter). Ghee is particularly favored for its purity.
  4. Nuts and Seeds:
    • Nuts and seeds, such as almonds, cashews, and sesame seeds, can be added to dishes or used as toppings for added nutrition.
  5. Fresh Herbs and Spices:
    • Use fresh herbs like cilantro and mint to add flavor. For spices, focus on mild and aromatic ones like coriander, cumin, cardamom, and fennel.
  6. Sweeteners:
    • Sweeten dishes with natural sweeteners like honey or jaggery (unrefined sugar).
  7. Avoid Pungent Ingredients:
    • Satvik food avoids pungent ingredients like garlic and onions. Instead, use alternatives like asafoetida (hing) for flavor.
  8. Simple and Balanced Cooking:
    • Keep your cooking methods simple and avoid overcooking or excessive frying. Steam, boil, or lightly sauté ingredients.
  9. Mindful Eating:
    • Eating Satvik food is not just about what you cook but also how you eat. Practice mindful eating by savoring each bite and eating in a peaceful and clean environment.
  10. Include Prayers or Mantras:
    • Some people choose to incorporate prayers or mantras into their Satvik meal preparation and consumption as a way to enhance the spiritual aspect of the food.
  11. Balanced Meals:
    • Aim for balanced meals that include a variety of vegetables, grains, legumes, and dairy products. This helps ensure you get a wide range of nutrients.
  12. Hydration:
    • Drink pure water to stay hydrated. Avoid beverages like coffee, tea, or alcohol during a Satvik meal.

Examples of Satvik dishes include vegetable rice, dal (lentil) dishes, yogurt-based dishes like raita, and simple fruit salads. Keep in mind that Satvik cooking is not just about the ingredients but also about the intention and attitude with which the food is prepared and consumed.

Lastly, while Satvik food has its roots in Indian philosophy, you can adapt these principles to your own cultural and culinary preferences, focusing on simplicity, purity, and balance in your meals.

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