Annapurna KitchenSSMAIC · Kankhal, Haridwar

Volume V

Spring · World menus

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

Mar – May (temperate Asia) · Hot dry season begins (tropical Asia)

Spring greens and herbs, buckwheat soba, daikon, sprouts and light tofu dishes; less sticky rice, coconut and sweets; pungent ginger and pepper.

Day 1

On waking

EasternLemongrass–Pandan–Ginger Tea

Breakfast

EasternNanakusa-gayu (Seven-Herb Spring Rice Porridge)

Lunch

EasternWarm Soba in Kombu Broth with Spinach

EasternSpinach with Sesame Dressing (Hōrensō no Gomaae)

EasternBaked Agedashi-style Tofu in Ginger Broth

Afternoon

EasternRoasted Barley Tea (Mugicha / Boricha)

Dinner

EasternClear Daikon & Carrot Soup

IndianSoft Phulka (House Standard)

From Vol. I

Day 2

On waking

IndianMorning Jeera–Ginger Water

From Vol. I

Breakfast

EasternRed Date & Goji Millet Porridge

Lunch

EasternMild Sattvic Mapo Tofu

EasternPandan Jasmine Rice

EasternWater Spinach with Ginger (Kangkung)

Afternoon

IndianAmla–Ginger–Honey Warm Tea

From Vol. I

Dinner

EasternVietnamese Vegetarian Pho (Phở Chay)

Day 3

On waking

EasternLemongrass–Pandan–Ginger Tea

Breakfast

IndianSattvic Pesarattu (Green Moong Dosa)

From Vol. II

Lunch

EasternWarm Bibimbap with Cooked Namul (Egg-free)

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

Afternoon

EasternRoasted Barley Tea (Mugicha / Boricha)

Dinner

EasternVietnamese Ginger Rice Soup with Tofu (Cháo Đậu Hũ)

Day 4

On waking

IndianMorning Jeera–Ginger Water

From Vol. I

Breakfast

EasternPlain Jook with Ginger & Sesame (Bai Zhou)

Lunch

EasternCooked Mung Bean Sprouts with Sesame (Sukju Namul)

EasternLotus Root & Snow Peas Stir-fry

EasternGhee Fried Rice with Vegetables & Tofu

Afternoon

EasternLemongrass–Pandan–Ginger Tea

Dinner

IndianVegetable Dalia Khichdi

From Vol. I

Day 5

On waking

IndianMorning Jeera–Ginger Water

From Vol. I

Breakfast

EasternOkayu with Umeboshi-free Ginger & Shiso Herbs

Lunch

EasternGai Lan with Kombu–Soy Glaze

EasternBaked Agedashi-style Tofu in Ginger Broth

EasternPandan Jasmine Rice

Afternoon

EasternMatcha–Oat Latte (Occasional, Morning Only)

Dinner

EasternMiso Soup with Tofu & Wakame

EasternRice Balls with Sesame & Nori (Onigiri)

Day 6

On waking

IndianMorning Jeera–Ginger Water

From Vol. I

Breakfast

IndianFoxtail-Millet Vegetable Upma

From Vol. II

Lunch

EasternSoft Rice Noodles with Gai Lan (Pad See Ew-style)

EasternKorean Namul Trio (Spinach, Carrot, Zucchini)

Afternoon

EasternRoasted Barley Tea (Mugicha / Boricha)

Dinner

EasternSweet Corn & Silken Tofu Soup

EasternSteamed Milk Buns (Mantou)

Day 7

On waking

EasternLemongrass–Pandan–Ginger Tea

Breakfast

EasternSteamed Rice-Noodle Rolls (Cheung Fun) with Sweet Soy

Lunch

EasternAdzuki & Kabocha Simmer (Itoko-ni)

EasternKinpira — Braised Burdock & Carrot

EasternPandan Jasmine Rice

Afternoon

IndianLemongrass–Tulsi Tea

From Vol. II

Dinner

IndianMoong Yusha (Classical Moong Soup) with Soft Phulka

From Vol. I

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 1515

Protein (g) · Total 69.1

Day 2

Energy (kcal) · Total 1512

Protein (g) · Total 54.2

Day 3

Energy (kcal) · Total 1540

Protein (g) · Total 70

Day 4

Energy (kcal) · Total 1513

Protein (g) · Total 53.2

Day 5

Energy (kcal) · Total 1666

Protein (g) · Total 61.1

Day 6

Energy (kcal) · Total 1548

Protein (g) · Total 53.9

Day 7

Energy (kcal) · Total 1579

Protein (g) · Total 51.8

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.