The Good Food Movement

Subah and Harsh Saraf founded the Satvic Movement to apply the knowledge of the vedas to food and lifestyle.

As yoga practitioners, we hear the word sattvic being used a lot, especially when it comes to food. But what does sattvic food actually mean and how does one make the shift to a sattvic diet? Subah and Harsh Saraf, the founders of the Satvic Movement have the answers. This non-profit health education platform was formed with an aim to provide holistic knowledge about health as per the vedas. Subah and Harsh aim to deliver this knowledge through their Health Transformation Workshops, YouTube videos and The Food Book. The book is a food guide with over 45 plant-based sattvic healing recipes curated by Subah, including detox salads, healing soups and classic Indian cuisine. All recipes are free from refined oil, sugar, pungent spices, milk and milk products and processed foods. They are made using ingredients straight from nature, the way you find them in nature. Listed below are two of their favourite recipes from the Satvic Movement Food Book.

Carrot Salad


Ingredients (Serves 2)

  • 3 cups shredded carrots
  • 1 cup homegrown vegetable sprouts (such as alfalfa, clover,  radish)
  • 2 tablespoon finely chopped mint
  • ¼ cup soaked cashews, chopped
  • 3 tablespoons raisins (kishmish) 

Tahini Dressing  

  • 1 cup white sesame seeds or 4 tablespoons homemade tahini ½ cup water  
  • 4 dates, seedless 
  • 2 tablespoons lemon juice
  • 1 tablespoon powdered jaggery
  • ¼ green chili  
  • ½ teaspoon rock salt 


1. First, prepare the tahini. To prepare tahini, add sesame seeds to a saucepan over medium heat and toast, stirring constantly until the seeds become fragrant and very lightly coloured (not brown), 3 to 5 minutes. Be careful as sesame seeds can burn quickly. 

2. Once the sesame seeds have completely cooled, add them to a small blender and blend until a paste forms, about 30 seconds. The tahini should be extra smooth, not gritty. 

3. To prepare the tahini dressing, place 4 tablespoons of this homemade tahini into a blender, along with water, dates, lemon juice, jaggery, chilli and salt. Blend until smooth.  

4. Now that the dressing is ready, place the carrots, sprouts, mint, cashews and raisins into a large mixing bowl. Mix well. Pour the tahini dressing on top and serve.

Barley Bowl


Ingredients (Serves 3) 

  • ¼ cup barley dalia seeds  
  • 1 cup torn lettuce leaves  
  • ¾ cup torn spinach leaves  
  • 1 cup chopped pumpkin 
  • 1 cup chopped beetroot 
  • 1 tablespoon lemon juice 
  • 1 tablespoon dried thyme 
  • 1 teaspoon dried oregano 
  • 1 teaspoon rock salt 
  • ½ cup pomegranate 

Mint Tahini Dressing 

  • 3 tablespoons homemade tahini  
  • 1 tablespoon lemon juice  
  • ½ teaspoon rock salt  
  • 1 inch green chilli  
  • ¼ cup mint leaves 
  • ¼ cup water 


  • ⅛ cup mint leaves, finely chopped 
  • 1 tablespoon crushed pistachios 


1. Boil the ¼ cup barley seeds with ½ cup water until all the water is absorbed and barley dalia is cooked. 

2. Steam the pumpkin and beetroot till soft.

3. Add the lemon juice, thyme, oregano, and salt to the steamed pumpkin and beetroot. 

4. Mix the pomegranate with the cooked barley dalia. 

5. To make the mint tahini dressing, blend all the ingredients of the dressing together until smooth. 

6. Mix the mint tahini dressing with the lettuce and spinach using a spatula. 

7. In a serve bowling, serve the three components of the bowl separately i.e. the green leafy vegetables, the beetroot pumpkin and the barley dalia.

8. Top with mint leaves and crushed pistachio and serve.

For more information, visit the Satvic Movement.

November 2, 2020
Photo Satvic Movement

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