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The Art of Sattvic Cooking for Wellness, balance and an Energetic Life

By Martine, The Netherlands

Table of Contents

How a Love for Cooking Turned into a Love for Nourishment

Cooking has always been a passion of mine, and I enjoyed exploring various culinary traditions with the intent of preparing dishes authentically. However, after coming to India, my journey with cooking took a deeper turn. It became more than just creating healthy and delicious meals—it transformed into a way of nourishing life itself.

While living as a sadhaka at the Yoga Gita Ashram, I realized how profoundly the food we eat impacts our energy and well-being. Witnessing the positive effects of a sattvic diet on our daughter and experiencing the changes myself inspired me to delve deeper into the rich knowledge and traditions surrounding food. This wisdom, often passed down from generation to generation by women in their homes, sparked a deep appreciation within me.Attending cooking workshops under the guidance of Sandhya further fueled my passion for learning.

Martine and her daughter, Anna, preparing idli

Every opportunity to cook—whether for fellow sadhakas or for ourselves—became a celebration of the art of sattvic cooking. Fully engaging in the process requires presence and understanding, which ensures that the food provides optimal nourishment for wellness and a balanced and energetic life.

Even when we return to the Netherlands, we prefer to maintain the same dietary habits we follow in India. We also love sharing this practical approach to supporting well-being through daily food with anyone interested.

Fresh ingredients for a Sattvic diet to support wellness

In relation to food, Sattvic means balanced and life-supporting. A Sattvic diet promotes vitality and well-being. Rooted in Ayurveda, which derives from the Sanskrit words ayus (life) and veda (knowledge), this dietary tradition dates back over 5,000 years. Ancient texts such as the Vedas and the Bhagavad Gita also describe the benefits of a Sattvic diet.

Understanding that anything added to the body from the outside is inherently different—and therefore toxic—highlights the importance of knowing what to eat, how much, and when.

Sattvic cooking is about taking responsibility to nourish and support life’s vibrancy. It’s not just about the food but also the energy and mindset during the cooking process. According to Samkhya philosophy, Sattva is one of the three gunasTama, Raja, and Sattva—the foundational energies of existence. Sattva embodies purity, balance, and goodness. Therefore, a Sattvic approach to cooking ensures that the food nourishes and energizes those who consume it.

Benefits and advantages of a Sattvic diet

Cooking Traditions in India

Traditional South Indian kitchen

India has a rich tradition of understanding and utilizing the abundance of nature’s offerings for nourishment. For centuries, this knowledge has been handed down through generations in family kitchens.

In many Indian homes, the kitchen is a sacred space. Often, only the mother is allowed entry, and she dedicates herself to treating the kitchen, food, and cooking process with utmost care.



Cleanliness, alignment with the natural qualities of food, and a conscious presence are vital to ensuring the food is nourishing and life-giving.

Cooking with simplicity and dedication creates a natural ease and joyful flow. Food prepared this way leaves everyone who eats it feeling nourished and energized.

Entering Holy Belly

After leaving our footwear outside and washing our hands and feet, we are welcomed into the kitchen of Yoga Gita Ashram aptly named as Holy Belly.

In this cooking workshop, we are introduced to the secrets of Sattvic cooking—daily culinary practices rooted in ancient Indian traditions, designed to nourish vital energies for wellness and a balanced and energetic life. At Yoga Gita Ashram, people immerse themselves in the completeness of Yoga and adapt ancient wisdom to daily conscious living. Food, being a fundamental need, determines the quality of life we can experience and the energy we can sustain. This philosophy forms the foundation of all meals prepared in Holy Belly.

The Cooking Workshop Experience

Indian Sattvic cooking workshop at Yoga Gita Ashram with Indian cook Sandhya

Being in Holy Belly for a cooking workshop is an immersive experience that engages all senses. Participants not only observe but also partake in the process—chopping, stirring, frying, and tasting under the passionate guidance of Sandhya and the experienced kitchen team.

The food prepared during the cooking workshop is served to all the participants of the various programmes at Yoga Gita Ashram. Each dish is thoughtfully combined to create a balanced, nourishing meal. One key takeaway from the workshop is the importance of preparation. Ingredients are carefully  arranged, some soaked the night before, ensuring everything is ready at the right time. Knowing the sequence of steps—what to start with, what comes next—allows cooking to flow smoothly without stress.

The importance of preparation

Participants move through various stations in the kitchen, engaging actively at each step. Throughout the process of cooking, it is crucial to taste and make necessary adjustments to ensure the right balance of flavours. Cooking becomes a meditative act completely engaging the body, breath and mind.

When the meal is ready, the dishes are arranged beautifully, and we gather to admire the transformation of simple ingredients into a harmonious feast. Inspired and energized, we leave the kitchen with recipe printouts to try at home.

Eating Together

Enjoying the meal together at Ojas in Yoga Gita Ashram, Srirangapatna

After the cooking workshop, everyone gathers in the dining area. The food is lovingly arranged on the serving table, and a chant precedes the meal. Cooking workshop participants introduce the menu and share insights from the cooking process.

Finally, we enjoy the meal together, savoring its flavors and feeling its nourishing effects.

Home Cooking

Martine in Holy Belly kitchen

Cooking is a daily activity for many of us, but it can feel burdensome when rushed or done while distracted. However, with awareness and a bit of preparation, it is possible to cook fresh, nourishing meals daily, even amidst other obligations.

Sattvic cooking doesn’t have to be time-consuming. By focusing on simplicity and balance, we can create endless variety without stress. Cooking then becomes a joyful act of nourishment for ourselves and others—a meaningful opportunity to grow in a conscious way of living for the highest form of wellness. 

Interested in Experiencing It Yourself?

Conclusion

Eating is an essential part of our daily lives. Reflecting on this fact brings insight into how we choose to nourish ourselves and others. Do we simply seek to entertain our taste buds and satisfy our cravings, or do we aim to truly nourish our bodies and align with our system’s real needs for a happy and energetic life? 

With this intention, this blog was written to offer a glimpse into the vast knowledge of the art of cooking that supports vital energy. Joining an Indian Sattvic cooking workshop at Yoga Gita Ashram is a unique opportunity to experience this approach firsthand. It offers practical guidance on incorporating this way of cooking and sharing meals into your daily life, wherever you are – and most of all, to bring love and joy into cooking!

About the author

Martine with her husband, Remco and daughter, Anna in Yoga Gita Ashram at the banks of Kaveri river, near Mysore

After exploring various paths in life—ranging from playing the French horn professionally and planning and programming for cultural centers, to organizing congresses and events for local government and teaching Yoga to children—Martine eventually settled in India with her husband and daughter. 

Realizing that understanding one’s true Self is the ultimate purpose and the key to a joyful life, Martine dedicates her time to applying ancient wisdom in everyday living. She chose to embrace a Yogic way of living at Yoga Gita Ashram under the guidance of Sage ViGo.

Pure Sattvic Ragi Payasam recipe

Sattvic Ragi Payasam
Ragi growing in the ashram

Ingredients

  • 1 glass whole ragi
  • 1 big spoon poppy seeds
  • Optional: cashew,
  • Almonds*
  • 1 ripe banana
  • 1 big spoon grated coconut
  • 1 cardamon pod
  • 1 tsp fennel seeds
  • Jaggery
  • Ghee

Procedure

  1. Wash and Soak:
    • Wash the ragi thoroughly and soak it overnight.
    • Soak the poppy seeds for 1-2 hours before cooking.
    • (Optional) Soak cashews and/or almonds. If using almonds, remove their skin after soaking.
  2. Grind Ingredients:
    • Grind the ragi, poppy seeds, and optional nuts into a smooth paste using their soaking water. Pour the paste into a cooking vessel.
    • In the same mixer jar, add the banana, grated coconut, cardamom, and fennel seeds. Grind into a smooth paste and add it to the ragi batter. Mix well, ensuring there are no lumps.
  3. Cook the Mixture:
    • Place the cooking vessel on the stove over low heat. Stir continuously to prevent lumps and ensure even cooking.
    • Cook on low flame until the mixture thickens. This step is essential for the ragi’s flavor to develop and blend well.
  4. Add Sweetness:
    • When the color changes, add jaggery and mix well. Adjust the sweetness to taste.
  5. Finish with Ghee:
    • Finally, add a dash of ghee and mix thoroughly.

Note:

  • Adding cashews and/or almonds enhances the richness and nutritional value of the dish.
  • If made thicker, this payasam can also be enjoyed as a wholesome breakfast.