Annapurna KitchenSSMAIC · Kankhal, Haridwar

Volume V

Autumn · World menus

Steamed vegetable dumplings beside a celadon bowl of congee with ginger and sesame

Sep – Nov (temperate Asia) · Post-monsoon (tropical Asia)

Congees with pumpkin and sweet potato; root-vegetable simmered dishes; sesame, ginger, red dates; warm broths with every meal.

Day 1

On waking

EasternLemongrass–Pandan–Ginger Tea

Breakfast

EasternKorean Pumpkin Porridge (Hobakjuk)

Lunch

EasternTakikomi Gohan — Seasoned Rice with Root Vegetables

EasternMiso Soup with Tofu & Wakame

EasternKinpira — Braised Burdock & Carrot

Afternoon

EasternGinger–Jujube Tea (Daechu-saenggang-cha)

IndianStewed Pear with Cinnamon & Clove

From Vol. I

Dinner

EasternVietnamese Ginger Rice Soup with Tofu (Cháo Đậu Hũ)

Day 2

On waking

IndianMorning Jeera–Ginger Water

From Vol. I

Breakfast

EasternSweet Potato Congee (Fan Shu Zhou)

Lunch

EasternRed-Braised Tofu (Hong Shao Doufu)

EasternPandan Jasmine Rice

EasternBok Choy with Ginger & Sesame

Afternoon

EasternSesame Tofu (Goma-dōfu)

EasternLemongrass–Pandan–Ginger Tea

Dinner

EasternKenchin-jiru (Temple Root-Vegetable Soup)

Day 3

On waking

EasternGinger–Jujube Tea (Daechu-saenggang-cha)

Breakfast

IndianSavoury Kozhukattai (Steamed Rice Dumplings)

From Vol. II

Lunch

EasternKake Udon with Kabocha & Ginger

EasternSpinach with Sesame Dressing (Hōrensō no Gomaae)

Afternoon

EasternSweet Potato in Ginger Syrup (Fan Shu Tang)

Dinner

IndianRice Kanji with Ghee, Cumin & Ginger · Payar

From Vol. I

Day 4

On waking

EasternLemongrass–Pandan–Ginger Tea

Breakfast

EasternBlack Sesame Porridge (Heukimja-juk)

Lunch

EasternThai Green Curry with Vegetables & Tofu (Allium-free)

EasternPandan Jasmine Rice

Afternoon

IndianCCF Tea (Cumin–Coriander–Fennel)

From Vol. I

Dinner

EasternLotus Root & Peanut Soup

EasternSteamed Milk Buns (Mantou)

Day 5

On waking

IndianMorning Jeera–Ginger Water

From Vol. I

Breakfast

EasternPlain Jook with Ginger & Sesame (Bai Zhou)

Lunch

EasternWarm Bibimbap with Cooked Namul (Egg-free)

EasternKorean Soybean-Paste Soup with Spinach (Sigeumchi Doenjang-guk)

Afternoon

EasternGinger–Jujube Tea (Daechu-saenggang-cha)

Dinner

EasternJapanese Simmered Vegetables (Nimono)

EasternOkayu with Umeboshi-free Ginger & Shiso Herbs

Day 6

On waking

EasternLemongrass–Pandan–Ginger Tea

Breakfast

EasternRed Date & Goji Millet Porridge

Lunch

EasternIndonesian Coconut Vegetable Stew (Sayur Lodeh)

EasternIndonesian Turmeric Coconut Rice (Nasi Kuning)

IndianKundru (Ivy Gourd) Thoran

From Vol. II

Afternoon

EasternWarm Five-Grain Soy Milk (Wu Gu Doujiang)

Dinner

EasternTibetan Noodle Soup (Thukpa)

Day 7

On waking

EasternGinger–Jujube Tea (Daechu-saenggang-cha)

Breakfast

IndianVen Pongal (Pepper–Ghee Rice & Moong)

From Vol. I

Lunch

EasternCabbage, Tofu & Ginger Jiaozi

EasternSweet Corn & Silken Tofu Soup

EasternGinger–Soy Dipping Sauce

Afternoon

EasternLemongrass–Pandan–Ginger Tea

Dinner

EasternThai Coconut–Galangal Soup with Tofu (Tom Kha Tao Hu)

EasternPandan Jasmine Rice

Daily estimates

Dishes + daily foundation. Reference targets: 1,600–2,000 kcal and 55–72 g protein. Estimates are not individual prescriptions.

Day 1

Energy (kcal) · Total 1640

Protein (g) · Total 56.1

Day 2

Energy (kcal) · Total 1522

Protein (g) · Total 58.8

Day 3

Energy (kcal) · Total 1844

Protein (g) · Total 54.6

Day 4

Energy (kcal) · Total 1586

Protein (g) · Total 54.8

Day 5

Energy (kcal) · Total 1569

Protein (g) · Total 58.2

Day 6

Energy (kcal) · Total 1655

Protein (g) · Total 56.5

Day 7

Energy (kcal) · Total 1770

Protein (g) · Total 62.8

Daily foundation

15 g nuts or 1 tbsp seeds with breakfast
Plain grain with lunch (rice, 2 phulkas or a slice of bread)
150 ml dal / bean soup or 100 g tofu, paneer or cottage cheese if lunch protein < 12 g
One piece of seasonal fruit (cooked in Vata season)
200 ml warm milk or fortified soy/oat milk at bedtime

Adds approximately 607 kcal and 21.7 g protein.