Sattvic Food

Central to a Yogic Diet

Here is a list of sattvic food to help you plan meals. A yogic diet helps keep your body light and supple, and calms your mind.

Try and make as much of your diet as possible contain the following ingredients. This is by no means an exhaustive list, but it will give you a good reference point from which to begin. To help you in food preparation it will be worthwhile getting a good ayurvedic or yoga cookbook.

Please remember that to get the most benefit from food it should be eaten slowly, chewed throroughly and with awareness and a sense of gratitude.

List of Sattvic Food

Adzuki beans, Almonds, Amaranth, Aniseed, Apples, Apricots, Artichokes, Arugula (small amounts), Ashwagandha (herb), Aspargus.

Bacopa (herb), Bananas, Barley, Basmati Rice, Bean Sprouts (all kinds,) Beets, Black Beans, Blackberries, Black-Eyed Peas, Broccoli, Brussels Sprouts, Buckwheat, Buttermilk (fresh).

Cabbage (red or green), Calamus (herb,) Cantaloupe, Cardamom, Carob, Carrots, Cashew Nuts, Cauliflower, Celery, Chard, Cherries (sweet or sour,) Chestnuts, Chinese Cabbage, Cinnamon, Coconut, Coriander, Cornmeal, Cranberries, Cucumbers.

Dates (fresh).

Endive, Escarole.

Fava Beans, Figs (fresh or dried), Filberts, Flax Seeds, Flowers (edible and sweet,) Frish Juices (fresh).

Ghee, Ginger, Gingko (herb,) Gotu Kola (herb), Grapefruits, Grapes (including dried), Green Beans.

Honey (raw), Honeydew Melon.

Jatamansi (herb), Jerusalem Artichokes.

Kale, Kohlrabi.

Lassi, Lentils (black or tan), Lettuce, Lima Beans (small amounts), Loganberries.

Macadamia Nuts, Mangoes, Maple Syrup, Milk (organic, unpasteurised), Millet, Mother’s Milk, Mung Beans (whole), Mung Dhal (split), Mustard Seeds.

Nutmeg (herb).

Oats (steel cut or berries), Oranges (sweet).

Papayas, Parsnips, Peaches, Pecans, Pineapple (sweet), Pine Nuts, Pinto Beans, Plums (sweet or sour), Pomegranates, Prunes, Pumpkin, Pumpkin Seeds, Purnarnava (herb).


Raisins, Raspberries, Rice, Rutabaga.

Saffron (herb), Sesame Seeds, Shankhapushpi (herb), Shatavari (herb), Soybeans, Soymilk (fresh), Spinach, Strawberries, Sugar Cane (raw), Summer Squash, Sunflower Seeds, Sweet Potatoes.

Tangerines (sweet), Tea (herbal), Teff, Tulsi (herb), Turmeric, Turnips.

Walnuts, Watercress, Watermelon, Wheat, Whey, Wild Rice.

Yacon, Yams , Yoghurt (freshly made).


Recommended books

The Ayurvedic Cookbook by Amadea Morningstar has become a deserved classic, and is a good starting point. It covers what you need to know about sattvic food. Get it from

Yoga Cookbook: Vegetarian Food for Body and Mind, published by The Sivananda Yoga Center is practical and easy to understand, as well as having a good selection of recipes. You can also get this at

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