SHARAN

Testimonial of Suresh Shah

Mr Suresh Shah from Kenya had diabetes since 15 years. In just 21 days he was free of all his medicines and is feeling EXCELLENT! Both he and his wife continue on SHARAN’s plan and continue to reap the benefits. Apart from eating high quality foods, Mr Shah also has a very positive state of mind and enjoys healthy eating. Their cook has learnt to make all their favourite dishes whole and plant based too.

Vietnamese Rolls With Spicy Peanut Sauce

Vietnamese Rolls:

Ingredients:

• 5 rice paper sheets

• 1 cup carrot, thinly sliced

• 1 cup bell peppers thinly sliced

• Cucumbers, zucchini, or any other vegetable of your choice thinly sliced and 3 inches in length.

• Cabbage

• 1 cup rice vermicelli (optional)

• Bunch of coriander

Method:

Soak the vermicelli in water for approximately 10 minutes till it softens. Drain and keep aside.

Take one rice sheet at a time. Submerge it in water for 30 seconds. Remove and place on a towel/dry cloth. Place coriander leaves, and small amounts of carrots, cabbage and vermicelli down the centre of the sheet. Top it with dollops of the dressing. Close the sheet from the side, and then roll the opposite side to make rolls. Repeat for all rolls.

Serve with Spicy Peanut Sauce

Serves 1

Spicy Peanut Sauce:

Ingredients

• 1-2 cloves garlic, minced or crushed

• 1/2 inch fresh ginger, minced

• 3-4 tbsp peanut butter

• 2 tbsp soy sauce or tamari

• 2 tsp lemon juice

• 1 tsp date paste

• 3- 4 tbsp water

• Sweet chili sauce or chilly powder to taste

Method

Sauté the garlic and ginger and add the other ingredients and stir. Serve with stir-fried veggies and rice.

Food for Thought

FACEBOOK SUPPORT GROUP

If you love Facebook, then join us to be supported on your plant based journey. We offer 3 possibilities from 1st Jan 2016.

1. SHARAN India
This is SHARAN’s main Facebook page which you can like and follow for getting useful daily updates and news from the plant based health world. You will also get news about the latest SHARAN events, see testimonials, and more.

2. SHARAN’s Vegan Support Group
This is an open support group to know more about vegan/plant-based lifestyle. Here you can ask questions and share inspiring stories, tips, recipes, etc.

3. SHARAN’s Plant Powered Health
This is the new group only for the past attendees of SHARAN’s events: seminars, cooking classes, retreats or longer programs.

All our doctors and presenters will be here to answer your questions and give you tips. If you have attended our events join this group to be a part of our family.

Please like the main SHARAN page and join the group(s) applicable to you.

NaCl

Salt contains the elements sodium and chloride. Our body needs a very small element of sodium to conduct nerve impulses, contract and relax muscles and to maintain a proper balance of water and minerals. Did you know that one’s daily intake of salt should be 1500 – 2,300 milligrams, which is equivalent to three quarters to one teaspoon per day? In nature salt is found in abundance in the oceans and far less abundantly on land.

Everyone is aware that too much sodium in our diet can lead to health issues, and yet most of us do exceed the one teaspoon a day limit. Most doctors feel that excess salt can lead to high blood pressure. A high sodium diet puts added stress on your heart as more water is needed to carry it, thereby increasing the volume of blood your heart pumps out every second.

We all need some salt. Animals in nature go to salt licks. But now many of us are getting too much of it. Salt is habit forming just like sugar. Salt brings out the taste in food and when we are used to more, our food doesn’t taste good without it. But when we reduce it, we need less. Some vegetables like celery and leafy greens are naturally high in salt too.

How to reduce your daily salt intake…

1. Get off packaged and processed foods Since salt is both addictive and a natural preservative, most packaged and frozen foods contain salt, along with sugar, preservatives, additives and more. Best would be to make your own snacks at home.

2. Reduce eating out Most restaurants use a lot of packaged foods in their cooking. The tomato sauces, soup stocks, soy sauces, cheeses, ketchups, mayonnaise etc are all brought ready-made

3. Opt for organic sea-salt or rock salt Not that the sodium levels are less, however you will skip the damage done due to refining and the chemicals which come from additives.

4. Have more fresh fruits and vegetables These contain potassium which help counter the effects of sodium

5. Taste your food after it is cooked without salt Use fresh lemon juice or freshly ground black pepper instead of salt for flavouring

6. Use herbs and spices to flavour your meals Rosemary, sage, thyme, oregano, allspice, basil and more!

7. Avoid adding salt in boiling water for rice, pasta or vegetables

8. Hang in there! It takes about 6 to 8 weeks to get into the habit of having food with less salt. But after you have crossed this, then you won’t have any issue as you will start finding even the basic potato chips too salty!