vipassana diet 10 day recipes

Day 0

Serving people 40 50 60 70

Prep Ingredients:

Dry brown lentils cups 8 10 12 14

Onions, chopped lbs 4 5 6 7

Garlic, minced cloves 7 8 9 10

Ginger, grated tbsp 4 5 6 7

Cooking Ingredients:

Turmeric powder tbsp 3 3 ½ 4 4 ½

Salt tbsp 1 ¼ 1 ½ 2 2 ½

Safflower Oil cups 1 ½ 2 2 ½ 3

Black Mustard Seeds tbsp 2 ½ 3 3 ¾ 4 ½

Cumin Seeds tbsp 3 3 ½ 4 4 ½

Ground Coriander tbsp 4 5 6 7

tbsp 2 2 ½ 3 3 ½

tbsp 2 2 ½ 3 3 ½

Cayenne pepper tsp 1 2 3 4

not so long that they lose their shape.

6. Stir until seeds pop and begin to brown. Be careful not to burn them.

9. Add cooked lentils into pot with onions.

11. Keep warm on burner until time to serve, checking occasionally for burning, etc.

Brown Lentil Daal

Fenugreek (ground)

Garam Masala/Curry Powder

Cooking Directions:

1. Rinse lentils and drain.

2. Boil lentils with turmeric for 1 hour in enough water to cover. Cook until tender but

3. Add salt at the end of cooking interval.

4. Heat oil in large heavy pot with lid on medium heat.

5. Add mustard and cumin seeds to oil.

7. Stir in onions, garlic, coriander, fenugreek powder, garam masala and ginger.

8. Sauté until onions are soft.

10. Add cayenne.

RAITA

35 50 65 75

5 C 7 C 10 C 12 C

1 2 3 4

Tomatoes, diced small 1 1 2 2

1 T 1 ¾ T 2 ½ T 3 T

¾ t 1 ½ t 1 ¾ t 2 t

1 T 1 ¾ T 2 ½ T 3 T

Cilantro (bunches) 1/2 3/4 1 1 1/4

Directions:

and they are beginning to brown.

Number of

People

Yogurt

(Cups)

Cucumber, peeled, grated

(whole)

Cumin

powder

(Tbl)

Mustard

powder

(t/ T)

Coriander

powder

(Tbl)

Salt and

pepper to

taste

1. Sauté cumin and coriander in oil (2~6 T). It’s finished when you can smell the spices,

2. Peel and grate cucumber. Dice up tomato into small pieces

3. Combine all ingredients together in a bowl.

4. If too sour, add some milk.

Sauté cumin and coriander in oil (2~6 T). It’s finished when you can smell the spices,

Pasta Day 1

Serving: people 40 50 60 70


Pasta lbs 4 4 1/2 5 5 1/2

1. Add water to large thin bottom pot. For 40-50 students, fill halfway. For 60-70 students,

fill 3/4. Bring to boil.

2. At about 10:15am, add in pasta, and cook for

Taste for tenderness

3. Strain and rinse thoroughly with cold water

4. Place in serving bowls and toss in a bit of olive oil

Leftovers can be mixed in with Tofu Medley on Day 2

Cooking Directions: (begin at 9:30 AM)

about 8 min (or until al dente) stirring frequently to avoid burning on bottom

Marinara Sauce Day 1


Prep Ingredients:

Onions, Chopped whole 3 4 – 5 5 5 - 6

Garlic, Minced cloves 18 22 27 32

Carrot, Shredded (in machine) whole 3 4 5 6

Green Peppers, chopped whole 3 4 5 6

Parsley, finely chopped bunches 1 1.5 2 2.5


Safflower Oil cups ¾ 1 1 ¼ 1 ½

Bay Leaf leaves 4 5 6 6

Basil (dried) Tbsp 1 3 4 5

Oregano Tbsp 2 3 4 5

Fennel Seed Tbsp 2 2 3 4

Canned Tomatoes (crushed) cans 3 4 4 5

Tomato Paste oz. 36 48 54 66

Water cups 5 6 7 8

Molasses cups ½ 1 1 ½ 2

Salt Tbsp 3 4 4 ½ 5 ½

4. Simmer for 20 minutes.

5. Split the veggies between two large pots.

**If using canned diced tomatoes, blend tomatoes in the can with immersion blender first

8. Let cool, and then stir with an ice paddle (in large white freezer) before 8:00pm

Keep warm, using flame tamers, until time to serve. Stir occasionally.

Prep/Cooking Directions for Day 0:

1. Add oil to large pot.

2. Sauté onion, garlic, bay leaf, and fennel in oil until onions are soft (5 – 10 minutes).

3. Add carrots, green peppers, oregano, and basil

6. Split tomatoes**, tomato paste, water, molasses, and salt between these two pots.

7. Simmer together, stirring often for about 1 hour.

9. Store pots in the fridge after Metta

Directions for Day 1:

1. Reheat. Thin by adding water (as necessary). Add Parsley.

Freeze Leftovers for Lasagna on Day 6 in empty PB/Tahini Buckets

Day 1


Prep Ingredients:

WW Rolls, thaw Packs 5 6 7 8

Safflower Oil Cup 2.5 3 3.5 4

Oregano Tbs 1.5 2 2.5 3

Mustard Powder tsp 1.5 2 2.5 3

Basil Tbs 1.5 2 2.5 3

Parsley Tbs 1.5 2 2.5 3

Salt tsp 1 1.5 2 2.5

Pepper A few turns of the grinder

Lemon Juice tsp 1.5 2 2.5 3

Apple Cider Vinegar tsp 1.5 2 2.5 3

Mix all ingredients (except bread), and store in fridge

1. Preheat oven to 350 degrees.

2. Cut rolls in half

3. Lay the bread out on baking sheets/ hotel pans

4. Spread herb mixture on both halves using pastry brush5. Bake for 10 to 12 minutes checking frequently to prevent burning.

Herbed Bread

Prep (Day 0):

Directions: (start by 9:45 AM)

Steamed Broccoli Day 1


Prep Ingredients:

lbs 8 10 12 14

Prep Directions:

1. Wash Broccoli

2. Chop off stem and set aside

3. Chop heads into bite sized pieces

4. Slice off outer skin of stems and cut into quarters.

1. Place broccoli in two deep hotel pans. Add 2-3 cups of water to each pan.

2. Cover with lids.

3. Place on stove. Turn burners on med for 10-15 minutes.

4. Stir and check broccoli often to make sure it doesn't become mushy.

Broccoli should be tender but still green and slightly firm

5. It will continue to cook once burners are off. Make sure to remove from stove and

drain liquid

Leftovers can be added to Tofu Medley on Day 2

Broccoli (see below)

5. Store all prepared broccoli in tallest plastic tubs and label (Broc for D1)

Cooking Directions: Start by 10:20 AM

Tofu & Vegetable Medley Day 2


Prep Ingredients:

Tofu, cube (see below) lbs 4 6 8 10

Onion, chopped whole 3 4-5 5 5-6


Carrots, grated lbs 3 4 5 6

Celery, chop bunches 1 1.5 2 2.5

Green Cabbage, chop lbs 2 3 4 5

Zucchini, cubed lbs 2 3 4 5

Cooking ingredients:

Safflower Oil cup ½ ⅔ ⅔ ¾

cups ¼ ⅓ ⅓ ½

1. Drain liquid from tofu.

2. Cut tofu into bite-sized cubes and store in fridge.

Store any extra uncut tofu in water in the fridge

1. Put oil in the wok on medium heat and then add garlic.

2. Put tofu and stir-fry until lightly brown. Set aside.

3. Put oil in wok. Add garlic.

4. Add all vegetables.

Use a fork to test the zucchini skin. If it goes easily in. It's done.

6. Add tofu.

7. Stir-fry and mix all ingredients together.

8. Serve in pans with peanut sauce separately on the side.

Tamari

Prep Directions for Day 1:

Prep/Cooking Directions for Day 2: Start at 9:00 AM

5. Add tamari, salt and pepper. Stir-fry until vegetables get slightly soft.

PEANUT SAUCE Day 2

This sauce is made just before lunch. Read through all instructions first.

Serving: 40 50 60 70

Prep Ingredients:

Garlic, roughly minced cloves 13 15 17 19

Ginger, roughly chopped cups 0.5 0.75 1 1.25

Fresh Cilantro, chopped bunches 1 1.5 2 2.5


Peanut Butter cups 3 4 5 ½ 6

Soy Milk cups 3 4 5 ½ 6

Apple Cider Vinegar tbsp 2 2 ½ 3 4

Soy Sauce cups ½ 1 1½ 1 ¾

Sugar cups ½ 3/4 1 ½ 1½

Salt (to taste) tsp ¼ ½ ½ 1

Cayenne (to taste) tsp ¼ ¼ ½ ¾

Lemon (to taste) tsp ½ 3/4 1 1 ¼

Curry Powder tsp 1½ 1 ¾ 2 2 ¼

Cumin Powder tsp ½ 3/4 1 1 ¼

Paprika tsp ½ 3/4 1 1 ¼

tsp ½ 3/4 1 1 ¼

Safflower Oil TBSP 1½ 1½ 2 2

Prepare on the day of the meal.

1. Add oil to a medium sized pot (low heat)

3. Add soy milk.

4. Turn the heat high until pot boils.

5. Add all ingredients except the peanut butter.

8. Add other "to taste" items: lemon, sugar and salt.

9. Serve in small metal bowls with a wide metal spoon.

Corriander Powder

If a student is allergic to peanuts, provide tahini with lunch.

Directions: (start at 9:15 AM)

2. Add curry powder, cumin powder, paprika, corriander powder and stir about 3 min.

7. Add in the peanut butter.

Steamed Kale Day 2


Prep Ingredients:

Case half two third three quarters Whole

Prep Directions:

1. Fill a sink or large container with water and rinse thoroughly

1. Place kale in deep metal pans. Add 1-2 cup of water to each pan.

May have to do several batches in one deep hotel pan

Steam, and then transfer to metal serving bowls

2. Cover with lids.

4. Check and stir often with large tongs - make sure it doesn't become too soft.

Taste: Kale should be tender, but still green

5. Even when heat is turned off, vegetables continue to cook in their own heat

6. Transfer immediately to serving bowls.

Kale (see

below)

2. De-stem the kale and tear into bite-sized pieces.

Cooking Directions: (start by 10:20 AM)

3. Place on stove. Turn burners on medium for 8-10 minutes.

Black Bean Burritos Day 3


Prep Ingredients:

cups 12 15 18 21

Onions, chop lbs 3 4 5 6

Garlic, diced bulbs 2 2 ½ 3 3 ½


Oil, Safflower cups ½ ½ ¾ ¾

Cumin Powder tbsp 2 2 ½ 3 3 ½

tbsp 4 5 6 7

Bay Leaves leaves 10 12 14 16

Salt tsp 2 2 ½ 3 3 ½

Chili Powder tbsp 3 4 5 6

Pepper tsp 1 1 ¼ 1 ½ 1 ¾

Oregano powder tbsp ½ ¾ 1 1 ¼

1. Place black beans in pot and cover with plenty of water.

2. Soak overnight.

1. Strain and Rinse Beans

Add more water if necessary

5. Mix all ingredients well.

Continue simmering and stirring and adding water as necessary.

6. Continue to cook until beans begin to disintegrate.

8. If extra liquid, spoon/ strain out and save to add if reheating.

Black Beans, soak

(see below)

Tamari/Braggs


Cooking Directions for Day 3: (must start by 5:30 am)

2. Cover with about 2 in. of water, and boil until very soft

1. Add oil to the largest pot in kitchen.

2. Sauté onions, and garlic in largest pot.

3. Add cumin powder, tamari/braggs, bay leaves, salt, chili powder and pepper.

4. Add the black beans to the pot.

(Turn heat OFF, put lid on when going to 8am sit, resume heat upon return)

7. Remove bay leaves. Taste – if needed, add braggs, garlic powder, salt, and/or chili powder

Burrito_Extras_D3

Page 12

Burrito Extras Day 3


Prep Ingredients:

packs 3 4 4 5

Cilantro, chop qt 1 1 1.5 2

Tomatoes, dice* qt 3 4 5 6

*Split between three separate containers, ready to be served on Day 3

Tortillas:

Split Tortillas between both sides, saving a pack for servers

Sides:

Best to set these out in bowls and place in fridge as early as possible, putting them

out at serving time

Sour Cream (label – contains Dairy)

Salsa (from jars in pantry)

Diced Tomatoes

Cilantro

thaw

Serving Directions:

Save bags and freeze extras, labelling amount in each package

Toffuti (leave in containers)

Chocolate Chip Cookies Day 3



Earth Balance cups 1 ½ 2 2 ½ 3

Vanilla tsp 1 ½ 2 2 ½ 3

Baking Soda tbs 1 ½ 2 2 ½ 3

Flour cups 3 4 5 6

TBSP 3 4 5 6

Salt tsp ⅓ ⅔ ¾

Chocolate Chips cups 1.5 1.75 2 2.25

Sugar/Brown Sugar* cups 1 ⅓ 1 ⅔ 2 2 ⅓

*half brown/half white; split quantities between them

1. Prep the cookie dough in a large pot, and store in the refrigerator.

2. (If time allows, you can also form the cookies, place on the baking sheets, and store

in the fridge.)

5. Add the dry ingredients to the wet.

6. Using double spoons or your clean hands form a stiff cookie dough.

9. Bake for 12 minutes or until cookies are nicely brown and separating from pan.

Flaxseed w/ warm



1. Preheat oven to 350° F.

2. Beat softened butter and sugar by hand using a wooden spoon until light and fluffy.

3. Add vanilla and blend well.

4. In a separate bowl, using the wire whisk, mix flour, baking soda and salt together.

7. Add chocolate chips and mix well again.

8. Form small cookies and place on ungreased cookie sheet.

Baked Tofu Day 4


Prep Ingredients:

lbs 8 12 16 20

Prep Directions:

1. Over a sink, open and drain the tofu blocks.

2. Cut each block in half, and then 17 pieces (See diagram.)

3. Stack the tofu and store in the refrigerator.

You will need an assembly line to prepare the Baked Tofu.

Preheat the oven to 400° F at 9:45.

4. Bake tofu for 20-30 minutes until edges are brown and crispy.

5. If time allows, flip tofu to brown other side as well.

Leftovers can be crumbled into the Lasagna

Tofu,

(see

below)

Dipping and Cooking Directions: (start at 9:15 AM)

1. Spray baking sheets with safflower oil.

2. Put 2 cups of tamari in one small metal bowl and 2 cups of nutritional yeast in a 2nd bowl.

3. Dip each piece of tofu in tamari, then in yeast, and place on the oiled tray.

Leave only small gaps between the trayed tofu.

Excess tamari can be used for dressing or stir fries, and yeast can be added to the Lasagna.

*Be careful not to overbake, as it will become tough and chewy

Day 4*Might want to prepare extra in Cold Weather*


Prep Ingredients:

Onions, chopped each 1 1 2 2

Green onion, slice bunch 1 1 2 2

Carrots, chopped lbs 2 2 ½ 3 3 ½

Celery, chopped bunches 1 1 ¼ 1 ½ 1 3/4


Seaweed (if available) cups 1 1 ¼ 1 ½ 2

Safflower Oil cups ¼ ½ ⅔ ¾

Water (1) quarts 6 7 8 9

Water (2) quarts 2 2 ½ 3 3 ½

cups 2 2 ½ 3 3 ½

Be sure to taste to see that veggies are tender. Turn up heat if needed.

6. Use immersion blender to remove chunks.

10. Let cool.

Miso Soup

Miso

Cooking Directions: (start at 9:15 AM)

1. In largest pot, add onions and safflower oil, then sauté until onions are soft.

2. Add carrots, celery, and seaweed; simmer for 15 min.

3. Add water(1), bring to a boil, then simmer for 45 minutes.

4. Add green onion and continue to simmer, about 15 min.

5. In a separate pot, dissolve miso with water (2)

7. Add miso water back into soup.

8. Do not boil the soup once the miso is added. Lightly simmer only.

9. Taste and add more miso if necessary.

Steamed Kale Day 2


Prep Ingredients:

Case half one third three quarters Whole

Prep Directions:



2. Cover with lids.

4. Check and stir often to make sure it doesn't become too soft.



Remove from heat once cooked.

6. Drain immediately and serve in pans with tongs.

Kale (see

below)

2. De-stem the kale and tear into bite-sized pieces. (Save stems for Split Pea Soup D7)



2. De-stem the kale and tear into bite-sized pieces. (Save stems for Split Pea Soup D7)

Spiced Apple Cider (Prep after lunch)


Ingredients:

Apple Juice Gallons 2.5 3 3.5 4

1 part concentrate to 4 parts water

(4/5qt. Concentrate + 3 1/5 qt. Water = 1 gallon reconstituted apple juice)

Whole Cloves Tbs ½ ¾ 1 1 1/4

Cinnamon Sticks Whole 2 3 4 5

Oranges peel and slice 1 1 2 2

Nutmeg Tbs ½ ¾ 1 1.25

Ginger Cups, grated 1 1.25 1.5 1.75

Cook until steaming hot but not boiling.

� Start after lunch. Divide cider and spices into 2 pots.

� Begin heating cider at 4:00 pm. Add orange just before heating.

� Place “Hot Apple Cider for all students” beside Cider at 4:40.

Steamed Broccoli Day 5


Prep Ingredients:

lbs 8 10 12 14

Prep Directions:

1. Wash Broccoli

2. Chop off stem and set aside

3. Chop heads into bite sized pieces

4. Slice off outer skin of stems and cut into quarters.

1. Place broccoli in two deep hotel pans. Add 2-3 cups of water to each pan.

2. Cover with lids.

3. Place on stove. Turn burners on med for 10-15 minutes.

4. Stir and check broccoli often to make sure it doesn't become mushy.

Broccoli should be tender but still green and slightly firm


drain liquid

Broccoli (see below)

5. Store all prepared broccoli in tallest plastic tubs and label (Broc for D5)

Cooking Directions: Start by 10:20 AM

Baked Potatoes Day 5


Prep Ingredients:

Red Potatoes, clean lbs 22 25 29 34

Prep Directions:

Scrub clean all potatoes with brush in vegetable sink.

Store in large plastic tubs, label, and cover (not necessary to refrigerate)

2. When a fork can easily be pushed into and pulled out of the potatoes they are ready.

Optional Seasoning:1. Cut potatoes in half, and rub with oil, salt, pepper, and fresh rosemary

2. Lay potatoes face down on greased baking sheets


1. Bake all of the potatoes at 350° F for 45min to 1 hour.

3. Bake at 350 for 30-40 min until easily punctured with a fork.

Vegan Chili Day 5


Prep Ingredients:

Green Peppers, chop each 6 8 10 12

Chili Beans, soak cups 9 11 13 15

Onions, diced whole 2 3 4 5



Safflower Oil cups ¼ ¼ ¼ ¼

Chili Powder cups ¼ ¼ ⅓ ⅓

Onion Powder tbs 1 1 ½ 1 ¾ 2

Cumin Powder tbs 1 1 ½ 1 ¾ 2

Salt tbs 1 1 ½ 1 ¾ 2

Garlic Powder tbs ½ ½ ½ 1

Crushed Tomatoes oz 100 125 150 175

Water cups 4 ½ 6 7 ½ 9

Tomato Paste oz 6 9 12 15

Prep Directions:

1. Soak the chili beans in plenty of water

1. Strain and rinse the soaking Chili beans, and cover by 2 inches of fresh water

2. Bring to a boil, and let simmer until soft.

6. Once this has heated, split the veg/spice mix between two pots.

7. Split the beans between these two pots.

7. Heat on medium-high heat, stirring frequently until the chili is hot.

8. Simmer until serving time. Be careful of burning.


1. Heat the oil in the bottom of a large, thick-bottomed pot over medium heat.

2. Cook the peppers, onions, and garlic stirring until they soften and change color.

3. Add the spices, stir, and cook.

4. Add tomatoes, stirring to combine, and cook until they begin to break down.

5. Mix the water and tomato paste together, and add the resulting mixture to the pot.

Banana Bread Day 5



Bananas each 20 25 30 35

Sugar cups 4 5 6 7

Vanilla Extract tbs 2 2 ½ 3 3 ½

Baking Soda tbs 2 2 ½ 3 3 ½

Baking Powder tbs 2 2 ½ 3 3 ½

Flour cups 12 14 18 22

Cinnamon to taste

1. Thaw frozen bananas in AM

2. Make the batter in a large pot and store in fridge to bake on Day 5

5. Mix dry ingredients to the banana mixture.

6. After this is well mixed, pour it into as many hotel pans as needed

7. Bake for 50 minutes.

Prep Directions for Day 4 (or early Day 5):


1. Preheat oven to 325° F and spray as many pans as needed thoroughly with oil.

2. In a large metal bowl mash all of the bananas until not quite smooth.

3. Mix in the sugar and vanilla extract with the bananas.

4. In a separate bowl mix the baking soda, baking powder and flour.

so mixture is not more than 1 in. thick.

Spinkle cinnamon to top

Lasagna Day 6


Prep Ingredients:

Tomato Sauce, thaw Sauce in freezer from Day 0

Frozen Spinach, thaw lbs 9 12 12 14

Tofu* lbs 2 3 4 5

Garlic, mince cups ½ ¾ 1 1

Basil, fresh cups 1 1 ½ 2 2 ½

Oregano Tbsp 1 1.5 2 2.5

Parsley, fresh cups 1 1 ½ 2 2 ½

Black Pepper A few Turns of the Grinder


Lasagna Noodles, raw** enough to create layers as directed

Salt tbs 1 1 ½ 2 2

Nutritional Yeast cups 1 2 3 4

Deep Hotel Pans 2 2 2 2

Glass Pans 1 small 1 med 1 lg

*Can use leftover Baked Tofu here.

2. Crumble in Tofu (can use Baked Tofu from Day 4)

Taste and add more spice if necessary.

If time allows, allow this mixture to sit so flavors can meld

(Over)

**for gluten-alergees, can use a small loaf pan and brown rice noodles

slighty par-boil noodles first, and layer as with lasagna noodles


1. Thaw sauce (from Day 1) and spinach.

2. Place Spinach in a large grey tub, and place in fridge. Take out at Breakfast Day 5

3. Place frozen sauce container in large pot with warm water.


1. Press spinach to squeeze out moisture and place in a large pot.

3. Mix in garlic, basil, parsley, pepper, oregano, nutritional yeast and salt.

4. Take out as many pans as instructed in the chart above.

5. Prepare Lasagna as follows

1. Thin Layer of Sauce to cover bottom of pan

2. Layer of noodles

3. Layer of Sauce/ Spinach Tofu mix

4. Layer of Noodles

5. Layer of Sauce/ Spinach Tofu mix

6. Cover pans with lids and refrigerate.

3. Place in other oven on warm until 10:30am (at least the two student pans)

Cooking Directions for Day 6: (start at 5:30 AM)

1. Remove Lasagna from fridge (at 5:30 AM) to allow to come to room temp.

2. After the 8:00 AM sit, bake lasagna for 40 min. covered at 325° F

3. Cut with a knife, and top with fresh chopped basil and parsley before serving.

Cabbage Day 6


Prep Ingredients:

Cabbage lbs 12 15 18 22

Carrots qt. 1 2 2 3

Prep Directions:

1. Remove any bad leaves

2. Chop cabbage in thick strips and rinse in colander.

3. Thinly slice carrots into whole or half moons.


1. Spray three shallow hotel pans with safflower oil and add carrots and cabbage.

2. Place on stove-top at medium heat. Salt and pepper and add an inch of water

to each pan.

3. Cover and steam fry, checking frequently and stirring to prevent overcooking/

burning.

3. Stir and turn off heat and keep covered until serving time.

4. Add three heaping TBSP of earthbalance to the leaves in each pan.

Oatmeal Raisin Cookies Day 6



Butter or earth balance cups 1.5 1.75 2 2.25

Brown Sugar cups 2 2 ½ 3 3 ½

Flour cups 2 2 ½ 3 3 ½

Baking Soda tsp 2 2 ½ 3 3 ½

Baking Powder tsp 2 2 ½ 3 3 ½

Salt tsp 1 1 ¼ 1 ½ 1 ¾

Cooked Oatmeal cups 2 2 ½ 3 3 ½

Dry Oats cups 2 2 ½ 3 3 ½

Raisins cups 2 2 ½ 3 3 ½

1. Prep cookie dough into a large pot, and store in fridge.

2. If time allows, roll out cookies, and place on cookie sheets, and store in fridge.

Directions:

Mix until smooth.

Cooking Directions:


1. Mash cooked oatmeal until smooth and set aside.

2. In a large bowl, cream the butter and sugar.

3. Sift together flour, baking soda, baking powder, and salt. Add to butter mixture.

4. Stir in dry oats, cooked oatmeal, and raisins.

1. Preheat oven to 325° F

2. Drop teaspoonfuls of cookie dough onto ungreased baking sheets.

3. Bake at 325° F for 15-20 min.

Split Pea Soup Day 7


Prep Ingredients:

Split Green Peas, soak cups 7 9 11 13

Onions, chopped lbs 2 2 ½ 3 3 ½


Celery, chopped bunch 1 1 ½ 2 2 ½

Carrots, diced lbs 1 ½ 2 2 ½ 3

Spinach, thaw* lbs 1 ½ 2 2 ½ 3

stems as available

Parsley, fresh cups ¾ 1 1 ¼ 1 ½

*Can also use leftover Kale


Safflower Oil cups ½ ½ ½ ½

Bay Leaves leaves 6 8 9 11

Coriander tsp 1 ½ 2 2 ½ 3

Salt tbsp 1 ½ 2 2 ½ 3

Basil tbsp 1 ½ 2 2 ½ 3

Black Pepper tsp 1 1 ¼ 1 ½ 2

Water or stock see cooking directions

1. Dice kale/ broccoli/collards stems-- whichever is available from previous recipes.

2. Soak split peas in plenty of water overnight.

4. Add carrots, kale/collard/broccoli stems and bay leaves and coriander.

salt to steam-fry carrots and stems to hasten the cooking.)

6. With other half of split peas, put in immersion blender with spinach.

7. Add blended peas to the pot and put enough water in to cover by 1 to 2 in.,

adding more if necessary.

9. Add parsley just before serving.

Kale/Collards/Broc.


Cooking Directions for Day 7: (Start at 5:30 AM)

1. Strain and rinse the soaking Split Peas, and cover by 2 inches of fresh water

2. Bring to a boil, and cook until very soft.

3. In the largest pot, add onions, garlic, celery and oil.

Sauté until vegetables are soft. (Can add a couple of cups of water and some

5. Add half of the split peas and let simmer.

8. Add salt, black pepper, and basil to soup, and simmer soup on low.

Steamed Collard Greens Day 4


Prep Ingredients:

bunches 5 6 7 8

Prep Directions:

1. Rinse thoroughly in a large tub or sink of water

2. Grab a bunch, with stems all facing the same direction

3. Roll the leaves together tightly, and slice into thin strips.

**Dice stems and set aside for the soup

4. Store in tall plastic bins, label, and store in the fridge.

1. Place collards in deep hotel pans. Add 3-4 cup of water to each pan.

2. Cover with lids.

4. Check and stir often

Taste: Collards should be tender, but still green



6. Drain immediately.

Collard Greens,

(see below)


3. Place on stove. Turn burners on medium high for 20-25 minutes.

Vegan Cornbread Day 7

**Be sure to read through all directions before beginning**

Serving: 40 50 60 70

Prep Ingredients:

Cornmeal (plain yellow) cups 9 11 ¼ 13 ½ 16

Whole Wheat Flour cups 4 5 6 7

Sugar cups 1 ¼ 1 ½ 2 2 ½

Baking Powder cups ¼ ⅓ ½ ¾

Salt tbsp 1 1 ¼ 1 ½ 1 ¾

Baking Soda tsp 1 1 ¼ 1 ½ 1 ¾


Flax Seed, ground cups ½ ¾ 1 1 ½

Water cups 1 ½ 1 ¾ 2 ¼ 2 ½

Soy or Rice Milk cups 9 11 13 15

Apple Cider Vinegar tbsp 1 2 3 4


1. Prep the Dry ingredients and store in a large tub.

2. Prep flax gel, mix with soy/ rice milk and apple cider vinegar, and store in fridge.

4. Bring to a boil and then simmer for 5 minutes or until it gels, stirring frequently.

Note: The consistency should resemble that of raw eggs.

Cooking Direction (Day 7):

7. At 7:15am, add wet mixture to dry mixture, then mix thoroughly.

Mixture should be smooth and creamy. If too dry, add more soy/rice milk.

8. Thoroughly grease shallow hotel pans with Earth Balance.

9. Pour batter into as many pans as needed so its no more than 1-1.5 in thick.

Check progress after 20 min.

12. Serve butter and Earth Balance on the side

Directions:

1. Preheat oven to 350° F.

2. Mix cornmeal, wheat flour, sugar, baking powder, salt

and baking soda in a large pot.

3. Stir ground flax seed and water into a small pot with handle.

5. Mix soy/rice milk and vinegar together in separate bowl and let sit for a few minutes.

6. Add flax seed gel and blend until smooth.

10. At 9:15am, Bake at 350° F for 40 min. uncovered until toothpick comes out clean.

Seasonal Fruit

Depending on seasonal availability.

we will have at least one of the following fruits in stock.

Serve fruit on platters or hotel trays, arranged in a pleasing manner.

Please prepare according to the following directions:

then slice into serving sized pieces

Slice off in four chunks around core. Cube outside and split for students.Slice up core for servers.

Citrus: Slice in half, then into wedges

Kiwi: Slice into rounds or wedges

Watermelon / Cantaloupe: Divide into quarters, scoop seeds if necessary,

Pears: Cut into quarters, then remove core

Pineapple: Slice off skin. Cut arcing wedges where “eyes” are to remove.

Day 8


Prep Ingredients:

lbs 8 10 12 14

Fresh Ginger, peeled lbs 1/2 0.7 4/5 1

Garlic, peeled, whole bulbs 2 2.5 3 4

Oil, Safflower cups 2 ½ 3 3 ¾ 4 ½

cups 1 ¾ 2 ¼ 2 ½ 3

Orange Juice cups 2 3 3 4

Water cups 1 ¾ 2 ¼ 2 ½ 3

Lemon juice tbsp 7 9 11 13


Prepare Marinade:

1

and then blend in blender.

Note: you will need to run the blender multiple times, as

all ingredients will not fit in blender at once.

2. Pour into a separate container

4. Cover pans and let sit overnight in fridge.

2

3. Top with green onion or cilantro (if available) and serve in pans with spatula

*Leftovers can be crumbled up for salad condiment.

Baked Tempeh

Tempeh

Tamari

Cut Tempeh:

1. Cut the block of tempeh as shown to the right

2. Cut the “depth” in half after all other cuts are made, creating 16 cutlets.3. In as many deep hotel pans as are necessary, lay the tempeh very compactly in a single layer. This allows the marinade to fully cover tempeh.

1. In a large container, mix all of the ingredients well

3. Cover tempeh with marinade.

Cooking Directions for Day 8: (start at 9:45 AM, or when potatoes are done)

1. Bake for 20 min at 350° F with lids on. Check after about 10 min.

2. Remove lids, and bake for another 10 min. or so until browned on top.

3. If time allows, flip the Tempeh to brown the other side.

Steamed Yellow Squash and Zucchini Day 8


Prep Ingredients:

lbs 10 12 14 16

Prep Directions:

1. Wash and cut off ends of squash

2. Slice in half and then into thick 1.5 inch rounds

1. Place squash in 2 shallow hotel pans. Add 1-2 cup of water to each pan.

Salt and pepper to taste

2. Cover with lids.

4. Stir often and be sure it doesn't become mushy.

The squash should be slightly crunchy.

5. It will continue to cook once burners are off. Make sure to remove

from stove and drain liquid.

Yellow Squash and Zucchini, slice

rounds (see below)



Roast Sweet Potatoes Day 8


Prep Ingredients:

lbs 21 23 26 29

Prep Directions:

1. Wash, scrub, and slice sweet potatoes 1-2 inch thick rounds

2. Store in largest plastic tubs and label

Cooking Directions (start at 9:00 AM):

1. Preheat oven to 350

2. In a large bowl, lightly toss sweet potatoes in oil, salt, and pepper.

1. Use as many baking sheets as necessary to have one even layer.

Sweet Potatoes, cube or slice (see

below)

6. Bake for 20-30 min. Poke with a fork to check if done.

Macaroni and Cheese Day 9

*May need to make more or less, depending on dietary needs of group*


Prep Ingredients:

Gluten Free

Noodle lbs 1.5 2 2.5 3

Glass Pans 2 med



Nutritional Yeast cups 1.75 2 2.25 1.5

Brown Rice Flour cups ½ ¾ 1 1 ¼

Water cups 2.5 3 3.5 4

Salt tsp ½ ½ 1 1

Pepper tsp 1 1 1 ½ 1 ½

Garlic Powder tsp 2 2.5 3 3.5

Mustard Powder Tbsp 3 4 5 6

Follow pasta cooking directions for Dairy Mac

1. Heat oil on med. heat. Slowly add flour and yeast, stir constantly with a whisk.

Allow this mixture to bubble and cook for a few minutes.

Continue to stir and cook until it reaches the desired consistency.

2 sm 2 sm & 1 med 2 med & 1 sm

Cooking Directions for Day 8: (during tea time)


2. Add salt, garlic granules and mustard and again mix well.

3. Slowly stir in the water, while whisking continuously as the sauce thickens.

4. Pour sauce over pasta in shallow trays, dividing evenly.

5. Bake for 20-30 minutes at 350º, until sauce bubbles and top browns slightly.

1. Heat oil on med. heat. Slowly add flour and yeast, stir constantly with a whisk.

Macaroni and Cheese Day 9


Prep Ingredients:

Macaroni, cook lbs 3 ½ 4 4 ½ 5

Cheese, grated lbs 4 5 6 7

Shallow Hotel/ Glass Pans 2 2 & 1 med. 2 & 1 lg.



Nutritional Yeast cups 1 1 ¼ 1 ½ 1 ¾

cups ½ ¾ 1 1 ¼

Milk cups 4 5 6 7

Salt tsp ½ ½ 1 1

Pepper tsp 1 1 1 ½ 1 ½

Sour Cream pints 1 ½ 2 2 ½ 3


1. Grate cheese using Robot-coupe

1. Add water to big black pot. For 40-50 students, fill halfway. For 60-70 students,

fill all the way. Bring to boil.

2. Add in pasta, stirring frequently to avoid burning on bottom

3. Cook until still slightly firm, about 8 min., as pasta will also cook in the oven on Day 9

3. Strain and rinse thoroughly with cold water.

4. Once pasta is cool, divide into pans, cover, and store in the fridge.

2. Preheat the oven to 350°.

For Cheese Sauce:

1. Assemble all ingredients first. Sauce browns quickly.

2. Heat oil on medium heat. Slowly add flour and yeast, stirring

constantly with a wire whisk. Allow this mixture to bubble and cook for a few min.

Check after 10 minutes to make sure not over-browning.

2 & 1 sm

BrownRice Flour

Cooking Directions for Day 8: (during tea time)


1. Remove the pre-cooked pasta from refrigerator

3. Stir milk in slowly and continue whisking and cooking until sauce thickens.

4. Add seasonings, then slowly stir in cheese, sour cream and mustard.

5. Pour cheese sauce over pasta, dividing evenly among hotel pans.

6. Bake for 20 to 30 minutes, until sauce bubbles and top is lightly browned.

Steamed Kale Day 9


Prep Ingredients:

Case half one third three quarters Whole

Prep Directions:



2. Cover with lids.

4. Check and stir often to make sure it doesn't become too soft.




6. Drain immediately and serve in pans with tongs.

Kale (see

below)

2. De-stem the kale and tear into bite-sized pieces.



Prep Ingredients:

Serving: people 40 50 60 70zucchini cups 20 24 30 36

Directions: Cut zucchini into cubes and store.


Serving: 40 50 60 75

Onions, chopped cups 3 4 5 6

Garlic cloves 16 20 24 30

cup 0.5 1 1 1.5

pepper flakes tsp 1 1 1.5 1.5

Turmeric tsp 1.5 2 2.5 3

mustard seed tsp 1 1.5 2 2 1/2

curry powder tsp 1 1.5 2 2 1/2

tomatoes cup 10 12 15 20

coriander powder tsp 1 1.5 2 2.5

lemon juice TBSP 1 1.5 2 2.5

salt tsp 2 3 4 5

sugar tsp 1 1.5 22.5

1.In a large pot or wok, heat oil.

2. Add mustard seeds and wait until they pop.

3. Add cumin seeds.

4. Add garlic and onions and chili flakes. Lower heat and stir so garlic doesn't brown.

5. Add turmeric, coriander powder, and curry powder.

6. Add tomatoes. Cook for 2 min.

7. Add diced zucchini. Cook until slightly tender. Must stir frequently.

8. Add lemon juice.

9. Salt and sugar to taste.

10. Add cilantro and serve.

Zucchini Subji

safllower

Day 10


Prep Ingredients:

Chick Peas, soak cup 12 14 16 18

Tomatoes, diced cup 6 8 10 12


Ginger, minced TBSP 3 4 5 6 ½

Onions, minced cups 5 6 7 9

Cilantro Bunches 2 2 1/2 3 3 1/2


Safflower Oil cups ⅓ ½ 1 1 ½

Black Mustard Seeds TBSP 3 ½ 4 5 6

Crushed Pepper tsp 2 3 4 5

Turmeric TBSP 2 3 3 ½ 4 ½

Vinegar TBSP 2 2.5 3 3.5

Molasses TBSP 2 3 4 5

Cumin Powder TBSP 3 4 5 6

Salt TBSP 1 1 ¼ 1 ½ 2


1. Soak chick peas in plenty of water overnight.

Cooking Directions for Day 10: (Begin at Breakfast)

1. Strain and rinse chick peas

3. Bring to boil with lid off, simmer until very soft (about 2 hrs), removing foam periodically. Add water

as necessary.

4. Drain and save broth.

5. Add all spices and molasses and vinegar.

6. Then, add tomatoes. Stir and cook ~15 min. until tomatoes soften.

8.Turn heat way down and cover to keep warm until lunch. (USE FLAME DEFLECTORS)

9. Sprinkle on cilantro and serve.

Chana Masala

2. Dice tomatoes and refridgerate.

2. Cover with at least 2 in. water and about 1 tsp baking soda

1. Add oil to the largest pot and begin heating to medium high.

2. When the oil is hot, add in mustard seeds and allow to pop. (They brown fast, so careful not to burn.)

3. Add onions and crushed pepper – cook until onions lightly brown.

4. Add ginger and garlic and cook for 1-2 min. Stir frequently and lower heat to prevent garlic from browning.

7. Add cooked chana (chick peas) and broth, and keep stirring to prevent burning and sticking.

Stir frequently and lower heat to prevent garlic from browning.

Apple Crisp Day 10

Cooking Ingredients for Fruit:

Serving: 40 50 60 70

Raisins cups 1 ¼ 1 ½ 1 ¾ 2

Apples Enough to fill pans 3/4 to the top.

Lemon Juice cups ⅓ ½ ⅔ ¾

Water cups 1 ¼ 1 ½ 1 ¾ 2

cinnamon tbsp 1 2 3 4

Shallow Metal Pans 1 1 1 or 2 2

or Glass pans 2 lg and 1 med 2 metal 2 metal & 1 med

Cooking Ingredients for Topping:

WW Flour cups 1 ¾ 2 2 ¼ 2 ½

Oats cups 3 4 5 6

Sugar cups 1 ¾ 2 2 ¼ 2 ½

Salt tsp ¾ 1 1 ¼ 1 ½

cinnamon tbsp 3 4 5 6

Earth Balance cups 2 ½ 3 3 ½ 4


Split Apples , lemon juice, water. Raisins, and spices between the pans.

4. Place in the pans as indicated.

Topping:

3. Spread over the apples, dividing evenly between all the hotel trays.

4. Cover with rigid lids and stack in the fridge.

1. During breakfast set-up, preheat oven to 375

2 lg and 1 sm

1. Slice apples thinly into a large bowl.

2. Gradually add lemon juice, stirring to coat the slices.

3. Add cinnamon and raisins to the apples, and stir.

5. Add water.

1. Mix flour, oats, sugar, salt and cinnamon together in a large bowl.

2. Work in earth balance with hands or pastry cutter tool.

Baking Directions for Day 10: (starting at 5:30 AM)

2. Bake the apple crisp for about 40 minutes with lids on or until the apples are soft.

3. Remove the lids, and bake uncovered for 20 min. until the topping browns.

Popcorn Day 10


# of Batches 2 2 1/2 3 3 1/2

Popcorn Enough to cover bottom in one layer

Safflower Oil Spray to Coat Popcorn well (4-5 sprays)

1. Begin heating largest pot in kitchen on med. (will take some time to warm up)

2. Add in Popcorn and Oil

3. Stir frequently with a large wooden spoon

4. When popping begins, occasional shake pot vigorously to ensure even popping

5. When popping slows to 3-4 sec. between pops, empty into a deep hotel pan and spice!

Spicing Ideas:

Sweet: Honey, cinnamon, dash of nutmeg and cloves, salt

Hot: Drizzle of oil/ earth balance, cayenne, salt, paprika, chili powder, pepper, cumin

Savory: Olive oil, thyme, parsley, basil, oregano, salt, pepper, balsamic vinegar, and dill

Nut Yeasty: Earth Balance, Nutritional Yeast, salt, pepper, molasses

Spicy: Ginger, Garam Masala, mustard powder, cumin, coriander, turmeric, salt, and olive oil

Ginger_Tea

Page 1

Ginger Tea


Ingredients:

Ginger lbs 0.3 0.5 0.7 0.9

Water Gallons 2.5 3 3.5 4

1. Fill 2 Thin Bottom Pots with water and Boil

2. Wash ginger and cut into large chunks

3. Blend in blender with enough water to cover

4. Split between pots, and simmer until 4:40

5. Strain and serve.

Directions: (start by 3:30 AM)

vipassana diet 10 day recipes

Documents

salt tbsp

grated tbsp

cumin seeds tbsp

oregano tbsp

turmeric powder tbsp

ground coriander tbsp

cooking ingredients

safflower oil cups