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Vegetarian Cuisine


Broccoli can be used in place of cauliflower. Serves 4


7 oz. (200 grams) quinoa

3 ½ fl oz. or 650 mls vegetable stock or hot filtered water

1 teaspoon each of coriander seeds, cumin seeds and turmeric.

2 teaspoons sesame oil

1 tablespoon olive oil

1 tablespoon grated ginger

1 large zucchini chopped into bite sized pieces

5 ½ oz (150 gram) cauliflower cut in florets

2 large ripe tomatoes, skinned and chopped

Squeeze of fresh lemon juice

Salt and freshly ground black pepper

2 tablespoons each of pine nuts and pumpkin seeds

2 tablespoons fresh cilantro or flat leaf parsley, roughly chopped plus some whole leaves for garnish.


  • Wash quinoa in cold water then place the rinsed quinoa in a medium saucepan over medium heat and fry for 1-2 minutes to toast the grains.
  • Add the stock or hot water, stir well and simmer over medium heat for 15 minutes or until tender and all the stock has been absorbed. Set aside.
  • Heat a sauté pan over medium heat and add the coriander and cumin seeds and dry fry for about 1 minute or until aromatic, stirring frequently.
  • Tip into a mortar and pestle and grind to a powder.
  • Heat the oils in the sauté pan, add the ground spices, ginger and turmeric and fry for 1-2 minutes.
  • Add the zucchini and sauté for 3-4 minutes or until just tender.
  • Meanwhile, steam the cauliflower florets for 3-4 minutes or until just tender.
  • Dry fry the pine nuts and pumpkin seeds in a sauté pan about 1 minute until lightly toasted and fragrant.
  • Stir in the steamed cauliflower, chopped tomatoes and lemon juice into the zucchini mix, season to taste and cook 1-2 minutes.
  • Stir in the pine nuts, pumpkin seeds, chopped cilantro or parsley and the cooked quinoa.
  • Mix well and serve immediately.

Source: Yoga: Your Home Practice Companion”: Proper Diet. Sivananda Yoga Vedanta Centre – 2010.

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Atman is the fountain of all bliss. – Sri Swami Sivananda

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Perfection, freedom, independence are attained only by direct experience or wisdom of Atman. – Sri Swami Sivananda



Prana assumes five forms viz., (1) Prana, (2) Apana, (3) Samana, (4) Udana and (5) Vyana. Of these five, Prana and Apana are the chief agents. The principal Prana is called Mukhya Prana. The Prana, joined with Ahamkara, lives in the heart.

The seat of Prana is the heart; of Apana, the anus; of Samana, the region of the naval; of Udana, the throat; while Vyana is all-pervading. Vyana moves all over the body.

The function of Prana is respiration; Apana does excretion; Samana performs digestion; Udana does deglutition (swallowing of the food). It takes the Jiva to sleep. It separates the astral body from the physical body at the time of death. Vyana performs circulation of blood.

The aim of Life is to realize your unity with the Self. – Swami Sivananda

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