1. Day 1 - SUNDAY 1/2 cup raisins Day 3 - TUESDAY
1/2 cup diced pumpkin or 1/2 cup diced pine apple
BREAKFAST Muesli with rice milk sweet potato 1/2 cup diced pumpkin BREAKFAST Creamy quinoa
1 tsp. each ground coriander, 3/4 cup of water
2 cups rolled oats cumin, fennel & licorice root 1 tsp. each of licorice root powder, carda- 1 cup quinoa flakes
1/4 cup sesame seeds mom, fennel seeds and coriander seeds 2 cups pure water
1/4 cup chopped almonds Boil the water in a saucepan, add the mung 1 Tbs dried apricots or peaches, unsul-
1/4 cup sunflower seeds dal, vegetable and salt. Stir well, cover and Lightly fry the coconut and spices. Add all the phured and diced
2 Tbs cinnamon reduce heat to simmer. In a separate sauce- other ingredients. cover and simmer until well
1 tsp. cardamom pan heat the ghee and add the mustard cooked. Boil all the ingredients in a saucepan. Stirring
1/2 cup chopped dates seeds, covering them until they have stopped well cover and cook over a low heat until all
1/2 cup raisins popping. Add the powdered spices and the DINNER the water is absorbed. It should take about 1
2 tsps vanilla essence ginger stirring well. Pour this mix into the Pasta & green sauce with fennel minute. Add maple syrup to taste.
1/2 cup disquietude coconut saucepan with the dal. Mix in the rice and
1/2 cup apple juice concentrate cover, occasionally stirring until it makes a 1 cup minced parsley
1/2 cup chopped dried apricots creamy sauce. 3/4 cup minced fresh basil LUNCH Nori rolls
1 tsp. salt
Preheat the oven to 325 F. Mix all the ingre- Day 2 - MONDAY 1/2 cup chopped pine nuts From Iku !
dients well. Spread on a baking tray and stir- 1/2 cup olive oil
ring frequently, bake for about 40 minutes or BREAKFAST Creamed millet 450 grams pasta DINNER
until golden. Store in an airtight container. Crumbled tofu on top for taste. Roasted barley with vegetables
1 tbs cold pressed olive oil
LUNCH Steamies, cous cous & tofu 1/2 tsp. mustard seeds Combined the herbs, salt and nuts, blend- 3 tbs ghee
Choice of vegetables from your Vegetable 1 tbs finely chopped leeks ing well in a food processor. Add the oil and 1 tsp. cumin powder
list. Cous cous and diced tofu shallow fried in 1/2 cup diced green beans blend until smooth. Cook the pasta and top 2 tsps coriander powder
olive oil. Your choice of fruit chutney, tahini or 1 1/2 cup dried millet with the sauce and tofu. 1 cup pearl barley
soy sauce. 4 1/2 cups water 1 tsp. salt
2 fennel bulbs with stems removed 3 1/2 cup hot water
DINNER Khitchri Warm the oil, add the mustard seeds and 1 tsp. ghee 1 cup diced broccoli
allow to pop. Mix in the beans and leeks. 1/4 cup sweet orange juice 1/2 cup corn
2 3/4 cups of water Saute for a few minutes. Add the millet and Pinch of salt and pepper 1 tsp. minced ginger
1/4 cup split mung dal water. Bring to a boil. Cover and reduce to Cut the fennel bulbs in half. Melt the ghee in 1/2 cup diced squash
1 tsp. salt low heat for about 330 minutes. frying pan. Place the fennel bulbs, cut sides 1/2 tsp. ground pepper
A pinch of asafoetida down, in the pan and saute for about 10 min-
1/4 cup basmati rice LUNCH Sweet curry and rice utes until golden. Add the orange juice salt Heat the ghee in a pot lightly frying the spic-
3 Tbs ghee and pepper and continue to cook for about es and the barley until they turn light brown.
1 tsp. grated ginger 1 tsp. ghee 20 minutes or until the fennel is soft. Add the salt hot water and cover tightly,
1 tsp. mustard seeds 3/4 cup toasted coconut simmering for one hour. Steam the vegetable
4 curry leaves 1 cup coconut milk separately and add to the the barley.
1/2 tsp. crushed saffron threads 1/2 tsp. brown mustard seeds
3 carrots, diced
3/4 tsp. salt

2. Day 4 - WEDNESDAY Day 5 - THURSDAY DINNER 1/2 tsp. sea salt
Asparagus soup & polenta toast 1 1/2 cup boiling water
BREAKFAST Sago payasam BREAKFAST Creamy barley A pinch of asafoetida
1/4 tsp. ground nutmeg
1/2 cup dried organic apricots 1 cup pearl barley 1/4 tsp. asafoetida Dry roast rice. Then blend into four pieces.
2 1/2 cups organic apple juice 2 1/2 cups water 2 garlic cloves minced Heat the oil, pop the mustard seeds, add
1/3 cup small pearl sago (tapioca) 1/2 tsp. salt 1/2 leek the dals, ginger, asafoetida, salt and carrots.
1/8 tsp. salt 2 tsps almond meal 1/4 tsp. black pepper Cover and saute for few minutes. Add the
1 tsp. cinnamon 1/2 cup fruit of choice 1/2 tsp. salt boiling water and roasted cracked rice. Cover
1 Tbs maple syrup 2 cups of asparagus and simmer over low heat for 40 minutes.
Combine ingredients in a sauce pan and let 4 Tbs water 4 cups of water
sit for 2 hours or more ( or leave in the fridge 1 tbs olive oil DINNER Rice pulau
overnight). Bring to a boil. Reduce heat and Boil the 2 1/2 cups water. Add millet and salt Heat the olive oil and lightly saute the leek,
simmer for 5 minutes, stirring constantly. May and reduce to a low heat, covering for about garlic and asparagus. Add the water and 1 Tbs ghee or unsalted butter
add maple syrup for taste. 30 mins. Blend this together in a blender with spices and simmer covered about an hour. 1 stick chopped celery
the remaining ingredients. 1 cup basmati or brown rice
LUNCH Deluxe rye sandwich Day 6 - FRIDAY 1/2 tsp. crushed basil
LUNCH Thai vege stir fry 1 Tbs chopped parsley
2 pieces yeast free rye bread filled with BREAKFAST Herbed scrambled tofu 1/2 tsp. salt
avocado spread, lettuce, alfalfa sprout, soy 100 grams noodles 1/2 tsp. pepper
cheese, artichoke hearts, humus, herbamere 1 Tbs olive oil 1 Tbs coconut oil 3 whole cloves
(Vogel’s Vege Salt). 1/4 cup diced leaks 1 cup hard tofu 2 cups water
1/4 tsp. turmeric 1/2 tsp. herbamere salt 1 cup steamed peas
DINNER Miso and green vege soup 1/2 tsp. sea salt 1/4 tsp. pepper
1/4 tsp. black pepper 1/4 tsp. hing Melt the ghee in a saucepan and saute the
1/2 leek sliced 1 tsp. Chinese 5 spice 1 tbs freshly minced parsley, celery. Stir in the rice for a minute until it
1 tsp. grated ginger 1 cup carrots basil & oregano is transparent. Add the basil, parsley, salt,
1 stalk lemon grass 1 cup green beans cloves and pepper. Then stir in the water and
2 sticks sea weed 1 cup celery Warm the coconut oil in a frypan. Add the bring to a boil. Reduce the heat, cover and
1/2 tsp. asafoetida powder 1/2 a cup snow peas crumbled tofu. Allow to crisp add the spices simmer for about for 20 minutes or until the
1/2 tsp. caraway seeds 5 water chestnuts and herbs. stir and serve. water is absorbed. Fold in the pre cooked
1 tbs miso 1 Tbs soya sauce / tamari peas.
1 1/2 litters water LUNCH Vegetable Upma
1 diced zucchini and carrot Cook the noodles separately & set aside. Cut Day 7 - SATURDAY
all the vegetables into matchsticks. Heat the 1 cup short grain brown rice
Combine all the ingredients into a pot. Bring oil and lightly toast the five spice, turmeric, 1 tsp. sesame oil BREAKFAST Muesli
to a boil and simmer for 20 minutes. salt & pepper. Add the vegetables and water 1/2 tsp. black mustard seeds
chestnuts, stirring well. Cover & cook until 2 tsp. split urid dal without skin 2 cups rolled oats
tender. Add the soya sauce / tamari at the 1 tsp. yellow split mung dal 1/4 cup sesame seeds
end then lay on a bed of noodles. Garnish 1/4 cup diced carrots 1/4 cup chopped almonds
with coriander leaves (optional). 2 Tbs minced parsley 1/4 cup sunflower seeds
1 tsp. minced ginger 2 Tbs cinnamon

3. 1 tsp cardamom 1/4 cup split mung dal well. Toast the bread, then place in a sauce- LUNCH Quinoa/ asparagus pilav
1/2 cup apple juice concentrate 1 tsp salt pan and pour the batter over it cooking for
1/2 cup chopped dates A pinch of asafoetida about three minutes on each side. 1 cup dry quinoa
1/2 cup raisins 1/4 cup basmati rice 2 cups water
1/2 cup chopped dried apricots 3 Tbs ghee LUNCH Tofu spaghetti sauce 1/2 tsp salt
1/2 cup disquietude coconut 1 tsp grated ginger 1/2 cup asparagus in 1 inch pieces
2 tsps vanilla essence 1 tsp mustard seeds DINNER 1/2 cup diced beans
4 curry leaves Vegetable soup & herb bread 1 tbs fresh rosemary
Preheat the oven to 325 F. Mix all the ingre- 1/2 tsp crushed saffron threads leaves or 1 tsp dried
dients well. Spread on a baking tray and stir- 1/2 cup diced vege (your diet chart) 6 cups water 2 tbs finely chopped leeks
ring frequently, bake for about 40 minutes or 1 tsp each ground coriander, 1 tsp salt 1 minced garlic clove
until golden. Store in an airtight container. cumin, fennel & licorice root 4 cups chopped mixed vegetables 1 tsp cumin seeds
from the your diet chart 1 tbs cold pressed olive oil
Boil the water in a saucepan, add the mung 1/2 tsp ground cumin
LUNCH Vegetable stir fry dal, vegetable and salt. Stir well, cover and 1 tsp brown mustard seeds Wash and strain the quinoa and with the
reduce heat to simmer. In a separate sauce- 1/2 tsp ground cumin water and salt bring to a boil, reduce heat,
100 grams noodles pan heat the ghee and add the mustard 1/2 tsp ground fenugreek cover and cook for 15 minutes. In a separate
1 Tbs olive oil seeds, covering them until they have stopped 1 tsp ground cardamom fry pan, warm the olive oil, fry the cumin
1/4 cup diced leaks popping. Add the powdered spices and the Black pepper to taste seeds and lightly saute all the remaining
1/4 tsp turmeric ginger stirring well. Pour this mix into the ingredients for five minutes. Mix the quinoa
1/2 tsp sea salt saucepan with the dal. Mix in the rice and Boil the water, then add the vegetables and and asparagus together and serve.
1/4 tsp black pepper cover, occasionally stirring until it makes a salt. Cover and simmer for 30 minutes in
1 tsp Chinese 5 spice creamy sauce. a separate pan, heat the oil and pop the DINNER Ama reducing dal rice
1 cup carrots mustard seeds then lightly toast the remain-
1 cup green beans Day 8 - SUNDAY ing spices. Add to the soup and simmer for 1 tbs sprouted mung beans
1 cup celery another half hour. 3 cups water
1/2 a cup snow peas BREAKFAST 1 tsp ghee or olive oil
5 water chestnuts French toast with buttermilk Day 9 - MONDAY 1 tsp grated ginger
1 Tbs soya sauce / tamari 1 clove garlic
4 slices yeast free wheat bread BREAKFAST 1 tsp cumin seeds
Cook the noodles separately and set aside. 1 tsp arrow root Fruit/ Spirulina smoothie 1 tsp coriander powder
Cut all the vegetables into matchsticks. 1/4 cup cold water 1 tsp turmeric powder
Heat the oil and lightly toast the five spice, 1/2 cup butter milk 1 heaped tsp Hawaiian pacifica spirulina 1/2 tsp ground pepper
turmeric, salt and pepper. Add the vegetables 1/4 tsp turmeric Choice of fruit 2 bay leaves
and water chestnuts, stirring well. Cover and 2 Tbs maple syrup 1 tsp honey 2 cups chopped vegetables
cook until tender. Add the soya sauce / tam- 1/4 tsp cinnamon 1 heaped tsp lecithin granules 1/2 tsp salt
ari at the end then lay on a bed of noodles. 1 tsp rose water 1 cup rice, soy or pure cow’s milk 1/4 tsp each of hing, fennel seeds and
Garnish with coriander leaves (optional) 1/4 tsp rock salt 1/2 cup warm water cinnamon and cardamom
Dilute arrow root in 1/4 cup of cold water. 1 heaped tsp LSA (linseed, sunflower almond
DINNER Khitchri Mix the remaining ingredients except for the meal)
In a large pot heat the ghee or live oil. Pop
bread in a sauce pan and bring them to boil Blend all ingredients together for five minutes the fennel seeds and cumin seeds. Lightly
2 3/4 cups of water over medium heat, add arrow root and stir & drink. fry the coriander, hing, cinnamon, cardamom,

4. turmeric and black pepper. Add the garlic 1 tsp each of licorice root powder, carda- Day 12 - THURSDAY pacifica spirulina
and ginger. Add water and vegetables, bring mom, fennel seeds and coriander seeds 1 heaped tsp LSA
to boil and simmer until cooked. Sprinkle on BREAKFAST (linseed, sunflower almond meal)
sprouted mung beans. Lightly fry the coconut and spices. Add all the Fruit/ Spirulina smoothie Choice of fruit
other ingredients. cover and simmer until well 1 tsp honey
Day 10 - TUESDAY cooked. 1 heaped tsp Hawaiian 1 heaped tsp lecithin granules
pacifica spirulina 1 cup rice, soy or pure cow’s milk
BREAKFAST Day 11 - WEDNESDAY 1 heaped tsp LSA 1/2 cup warm water
Buckwheat pancakes & maple (linseed, sunflower almond meal)
syrup BREAKFAST 1 organic banana Blend all ingredients together for five minutes
Puffed rice and soy milk 1 tsp honey and drink
Mix Abundant Earth pancake mix with water 1 heaped tsp lecithin granules
or soy milk. Fry and top with maple syrup. LUNCH Hommus roll up 1 cup rice, soy or pure cow’s milk LUNCH Steamed herbed vegetables
1/2 cup warm water
LUNCH Layered green salad Mountain bread with hommus, alfalfa, spicy DINNER Vegetable broth
tofu, olive pate and lettuce. Blend all ingredients together for five minutes
200 grams mixed lettuce and drink 4 cups water
1 Tbs chopped fresh mint, DINNER 1/2 tsp vege salt
dill and fennel Vegetable/ barley casserole LUNCH Rice noodles and steamies 1/2 tsp black pepper
1/4 cup raisins 1/2 tsp hing
45 grams steamed 3 tbs ghee DINNER Chinese corn soup 1 bay leaf
and diced asparagus 1 tsp cumin powder 1 tsp minced ginger
1 cucumber, pealed and thinly sliced 2 tsps coriander powder 2 tsps Vogel vege stock 1/4 tsp crushed saffron
1/2 a white radish, diced 1 cup pearl barley 1 tsp olive oil 1/2 tsp each of coriander,
4 artichoke hearts, 1 tsp salt 1 cup chopped spinach cumin & cinnamon powder
steamed and quartered 3 1/2 cup hot water 4 cups water 1 cup choice of diced
1 cup diced broccoli 4 cups corn 1 sp. soy sauce vegetable from your chart.
Mix all ingredients together and serve with 1/2 cup corn 1 tsp mirin
salad dressing of choice. 1 tsp minced ginger 1 tsp Chinese five spice Combine all ingredients into a big sauce pan
1/2 cup diced squash 1 tsp corn starch and simmer covered until well cooked. You
DINNER Sweet curry and rice 1/2 tsp ground pepper can puree the vegetables or strain them and
Combine all ingredients. Bring to boil. Cover drink the liquid.
1 tsp ghee Heat the ghee in a pot lightly frying the spic- and simmer until cooked. (May add leeks for
3/4 cup toasted coconut es and the barley until they turn light brown. flavour)
Day 14 - SATURDAY
1/2 tsp brown mustard seeds Add the salt hot water and cover tightly,
1 cup coconut milk simmering for one hour. Steam the vegetable Day 13 - FRIDAY BREAKFAST: Fast
3 yellow squash, diced separately and add to the the barley.
3/4 tsp salt BREAKFAST Fruit/ Spirulina LUNCH Vegetable broth
1/2 cup raisins smoothie
1/2 cup diced pine apple DINNER Vegetable broth
1/2 cup diced pumpkin 1 heaped tsp Hawaiian
3/4 cup of water

5. This is a 14-day-light-diet program for
feeling better and healthier.
Chew well,
with full attention to enjoy your meal.
Follow your diet chart
as well to individualise it.

6. Remember to substitute any dis-
agreeable ingredients with ingre-
dients of choice.
Follow your diet chart.
Delicious
Recipes
Ayurveda Elements
02-9904 7754
17 Orchard Road Chatswood NSW 2067
Sydney Australia