Annapurna KitchenSSMAIC · Kankhal, Haridwar

Volume V

Winter · World menus

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

Dec – Feb (temperate Asia) · Cool dry season (tropical Asia)

Hearty noodle soups, dumplings, braised tofu and adzuki; ginger and jujube teas; from late winter, lighten with daikon, buckwheat and millet.

Day 1

On waking

EasternGinger–Jujube Tea (Daechu-saenggang-cha)

Breakfast

EasternRed Date & Goji Millet Porridge

Lunch

EasternTibetan Noodle Soup (Thukpa)

EasternHimalayan Vegetable Momos with Paneer

Afternoon

EasternSweet Potato in Ginger Syrup (Fan Shu Tang)

Dinner

IndianMakar Sankranti Moong–Rice Vegetable Khichdi

From Vol. I

Day 2

On waking

IndianMorning Jeera–Ginger Water

From Vol. I

Breakfast

EasternBlack Sesame Porridge (Heukimja-juk)

Lunch

EasternSimmered Daikon with Miso Sauce (Furofuki Daikon)

EasternTakikomi Gohan — Seasoned Rice with Root Vegetables

EasternMiso Soup with Tofu & Wakame

Afternoon

EasternWarm Five-Grain Soy Milk (Wu Gu Doujiang)

Dinner

EasternKenchin-jiru (Temple Root-Vegetable Soup)

Day 3

On waking

EasternGinger–Jujube Tea (Daechu-saenggang-cha)

Breakfast

EasternKorean Pumpkin Porridge (Hobakjuk)

Lunch

EasternMild Sattvic Mapo Tofu

EasternPandan Jasmine Rice

EasternGai Lan with Kombu–Soy Glaze

Afternoon

IndianHerbal Spice Tea with Toasted Sesame–Walnut Mix

From Vol. I

Dinner

EasternVietnamese Ginger Rice Soup with Tofu (Cháo Đậu Hũ)

Day 4

On waking

IndianMorning Jeera–Ginger Water

From Vol. I

Breakfast

EasternSteamed Milk Buns (Mantou)

Lunch

EasternBuddha's Delight (Lo Han Jai, Mushroom-free)

EasternGhee Fried Rice with Vegetables & Tofu

Afternoon

EasternRed Bean Soup with Dried Tangerine Peel (Hong Dou Tang Shui)

Dinner

EasternVietnamese Vegetarian Pho (Phở Chay)

Day 5

On waking

EasternGinger–Jujube Tea (Daechu-saenggang-cha)

Breakfast

IndianSakkarai Pongal (Sweet Jaggery Pongal)

From Vol. II

Lunch

EasternAdzuki & Kabocha Simmer (Itoko-ni)

EasternRice Balls with Sesame & Nori (Onigiri)

EasternKorean Namul Trio (Spinach, Carrot, Zucchini)

Afternoon

EasternLemongrass–Pandan–Ginger Tea

Dinner

IndianCarrot–Ginger Soup with Ghee Rice

From Vol. I

Day 6

On waking

IndianMorning Jeera–Ginger Water

From Vol. I

Breakfast

EasternSweet Potato Congee (Fan Shu Zhou)

Lunch

EasternIndonesian Tempeh in Sweet Soy Glaze (Tempe Bacem, Gentle)

EasternIndonesian Coconut Vegetable Stew (Sayur Lodeh)

EasternBurmese Coconut Rice (Ohn Htamin)

Afternoon

EasternBlack Sesame Tang Yuan in Ginger Syrup

Dinner

EasternWarm Soba in Kombu Broth with Spinach

Day 7

On waking

EasternGinger–Jujube Tea (Daechu-saenggang-cha)

Breakfast

EasternTibetan Sweet Butter Rice (Dresil)

Lunch

EasternCabbage, Tofu & Ginger Jiaozi

EasternRed-Braised Tofu (Hong Shao Doufu)

EasternBok Choy with Ginger & Sesame

Afternoon

IndianHaldi–Adrak–Gud Kadha

From Vol. I

Dinner

EasternClear Daikon & Carrot Soup

EasternPlain Jook with Ginger & Sesame (Bai Zhou)

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 1753

Protein (g) · Total 59.5

Day 2

Energy (kcal) · Total 1576

Protein (g) · Total 58.7

Day 3

Energy (kcal) · Total 1609

Protein (g) · Total 56.4

Day 4

Energy (kcal) · Total 1714

Protein (g) · Total 62.7

Day 5

Energy (kcal) · Total 1657

Protein (g) · Total 50.3

Day 6

Energy (kcal) · Total 2024

Protein (g) · Total 76.3

Day 7

Energy (kcal) · Total 1673

Protein (g) · Total 63.5

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.