U.G.

AND FOOD It is not a theory with him, but something that

operates in his life. The approach is the following:
The human body is a highly intelligent operating

U .G. Krishnamurti is 84 years old and in

perfect health. He travels twice around
the world every year, by himself, carrying
his portable “kitchen” and a tiny suitcase. Wherever
he is, he cooks his own meals, and often cooks for
system which, when left alone and not plagued by
concepts and demands of the “squatter” (the
conscious mind that terrorizes the body with its
ideas and imagined needs), can feed itself, heal
itself, and reproduce itself with astonishing
his friends. Everything he makes is delicious, but he efficiency and precision.
states emphatically that we eat too much, and we are
obsessed with natural foods and concepts of We do not need to concern ourselves with nutrition
nutrition. and vitamins and health foods, says U.G. To
survive in a healthy fashion the body needs basic
The pleasure movement, whether it is for food or thermal units (BTUs). No more, no less. The body
love or work or the search for God - all cultural can handle whatever is “put in there” and turn it into
input, our conditioning - is there to keep the status the energy it needs to function. The key to health is
quo in place. We need variety to amuse ourselves, eating very little, and allowing the body to dictate
to keep the “I” (that we think we are) intact, to keep its own needs. “I’m not recommending this diet to
our identity going. In nature there is no such need, you,” says U.G. But it works for him and we see the
says U.G. Animals do not need a variety of food. A results.
variety of food is like a variety of girls. U.G. needs
neither. U.G.’s natural state came about at the age of 49
when an explosion took place in him, an explosion
U.G. is in the “natural state.” He has tremendous that left him functioning in this unusual way, devoid
energy and vitality, he can travel for days on end, he of thoughts and concerns. The concepts of the
can talk for 24 hours straight with hardly a break - history of mankind that make up our collective
and yet he eats minimally. When a reporter once minds were wiped out within a period of a few days.
exclaimed, “U.G. you’re so incredibly good-looking After that time, what he calls his “Calamity,” he
and youthful!” he explained, laughing, “That’s reverted to a kind of animal state of functioning, at
because I don’t eat health food, I don’t take once simple, graceful and amazingly intelligent and
vitamins, and I don’t exercise!” efficient. This state has attracted thousands of
U.G. has a unique approach to nutrition and health. people over the years who experience U.G.’s power

1 2
and clarity. But he tells them there is nothing to do anyway, and we see we feel better and have more
to get to this state, it is a fluke of nature and of no energy. He says most of us live to eat, but he eats to
spiritual or religious value. live.

Yet his friends find their lives become lighter, “I could survive on sawdust and glue,” says U.G.
easier, and more functional as a result of meeting “Americans are paranoid about salt.” The body
U.G. And interestingly, they find themselves eating needs salt, he says, and he uses it liberally in his
in a more U.G.-like fashion, and cooking that way cooking. He also says we are paranoid about fresh
too. Their health begins to improve. food, that there is nothing fresh in the markets
anyway. He uses frozen vegetables whenever
U.G. gave cooking lessons in Chicago in the 1950’s, possible. These vegetables should be cooked and
long before his Calamity. He developed his own cooked until they change color, until the green turns
simple recipes and demonstrated them to the friends white! And no meal should take longer than a few
that visited him in the apartment where he lived then minutes to prepare.
with his wife and small son.
He uses heavy cream and oil liberally in his cooking
Many years before, when U.G. was very young, in and diet. He couldn’t be less concerned about
India, he found his meditation teacher, Sivananda, cholesterol. He says: “Fat eats fat!”
eating spicy pickles in the ashram pantry, after
having advocated a bland sattvik diet for his He says, “One who is healthy would never think in
students. When U.G. was even younger, he terms of health food at all. What we need is some
discovered Brahmin priests, meant to be fasting energy for this body, that’s all!”
prior to performing various religious rites in
memory of his mother, eating lunch in a local “You eat ideas.”
restaurant. These hypocrisies surrounding food
irritated U.G. and were instrumental in his U.G.’s approach flies in the face of all established
subsequent questioning the merit of (and abandoning notions of health and nutrition.
once and for all) spiritual advice and practice.
We offer a few basic U.G. recipes. Please do not
U.G. gives no advice at all (other than to say “get laugh at the ingredients. It is the very simplicity and
lost and stay lost!”). But what he says and what he unexpected and repetitive use of certain items that
does are identical. This fact has a strong impact. constitute the key to the diet of this remarkable man.
We see the way he lives, and try it, to some degree

3 4
 U.G. and the contents of his portable, traveling kitchen:
Gstaad, Switzerland

A note on measurements: U.G. cooks by eye,

measuring with his hand, a dash of this, a dash of
Note: U.G.’s comment when he was shown this that. Suggested measurements are only suggestions,
cookbook: “It goes against everything I stand for. guidelines. It should be a matter of personal taste.
Food is at the bottom of my list of needs, money is
at the top!” U.G. eats standing up, he says sitting U.G. is very liberal with salt and oil. (Remember,
down at a dining table is obscene. The stink and “fat eats fat!!”)
stench of an ashram irritates him. He prepares and
eats only one dish at a time. Note: An asterisk - * - marks ingredients and
products that can be purchased at Indian grocery
Many of the following recipes are dishes U.G. stores. In New York, Sinha Trading Company is the
prepares for others, for friends who visit him. Some good - located at 121 Lexington Avenue at 28th
of the recipes are made by them for him from time Street. (They also import the highly rated Basmati
to time, usually after he has shown them how to do rice, Champagne Sinha.)
it.

5 6
This is the inside of U.G.’s icebox - anywhere in the
world. He likes to stay in hotels that have cooking
facilities, so he can prepare his own meals and not
rely on friends and restaurants. Or, he might rent a
small apartment somewhere if he is going to stay for
an extended visit. He does not accumulate anything,
and this is a basic tenet of his approach to life. This
applies particularly to food. He buys just what he
needs, in small amounts, and then buys again, when
Bangalore, India
he needs something. The hoarding instinct, so
present in many of us, is entirely absent in him.

7 8
 RECIPES
Oatmeal - 11

Couscous - 13

Angel Hair - 15

Dahl - 17

Cucumber Pizza - 19

Upma - 21

Polenta - 23

Potato Buds - 25

Rice Sticks - 27

Iddli/Sambar/Chutney - 29

Rice Pudding & Rava Kesari - 33

Peas and Rice, Lemon Rice & Yogurt Rice - 35

Leftover Soup & Other Soups - 37

Gstaad
Gnocchi alla Romana - 39

Mango Mousse & Pineapple Lassi - 41

Eggless Cheesecake & Shortbread

Thumb-print Cookies - 43 10
 OATMEAL recipes, and drinks it with sugar and a dash of coffee
(“for flavor”) once or twice a day. He is not
concerned with cholesterol or any other disorder.
Oatmeal is the staple of U.G.’s diet. He can He may consume over a pint of heavy cream a day.
happily eat it three times a day if he finds himself in
a place where other staples of his diet are “Is there anything wrong with me? No!” he
unavailable. As he carries a tiny cook-top (and responds to people when they ask about his diet.
saucepan, plastic cup, bowl and spoon) with him
wherever he goes, he can prepare his meals quickly
wherever he is. He prefers Quaker instant oatmeal, Note: U.G. says mainland China is the one country
in individual sachets. But he finds other good (outside the U.S.) where he has been able to buy
instant oatmeal in Switzerland, Australia, even Dole frozen pineapple juice.
India.

Ingredients:

Instant oatmeal
Dole frozen pineapple juice
Heavy cream

Cook the oatmeal for one minute. Serve with

heavy cream and unfrozen but undiluted Dole
pineapple juice.

Some prefer oatmeal with yogurt. Maple syrup can

also be added, for sweetness.

A note on heavy cream:

U.G. uses heavy cream, the thicker the better,
another important element in his diet, in many Gstaad

11 12
 COUSCOUS Eenadu.)

Note: Peas or broccoli or spinach can be substituted

Ingredients: for the tomatoes. They should be frozen, then
cooked until very tender, or until, as U.G. says. they
Couscous (Near East, or any quick cooking change color.
couscous) - 2 cups
Water - 2 cups A note on curry powder. Short of being Indian and
Vegetable oil (peanut, safflower, corn, etc.) - 1/4 cup making it at home, the best curry powder is
Salt - 2 heaping teaspoons Sharwood’s. Buy a cannister of hot and a cannister
Canned tomatoes (or Pomi, strained, not chopped, in of mild, then combine the two to make medium.
a box) - 1 cup Sharwood’s is sometimes hard to find. Another
Coriander leaves, chopped good one is Bolst’s mild curry powder. U.G.’s all-
Curry powder - 2 tsp. time favorite was Venkat’s (Vencatachellum), only
available in New Zealand and Zurich, Switzerland,
Pour boiling water (equal parts water to couscous) though made in Madras. They stopped making it.
over couscous in a bowl, cover with a plate. When U.G. thinks Sharwood’s uses the same recipe and is
liquid is absorbed, in a moment or two, fluff the equally good.
couscous with a fork and if it seems dry, add a little
more water. Fluff. Put aside.

Heat oil in a wok or large frying pan. Add tomatoes,

simmer a moment, then add a heaping teaspoon or
two of curry powder, and a heaping teaspoon or
more salt (to taste). Cook another minute or so.
Add chopped fresh coriander leaves. Then add the
couscous and mix. Note: You can serve couscous with papadums,
plain or with cumin. They are best deep-fried in
U.G. eats couscous with Cambozola cheese. Some vegetable oil and drained on a paper towel. They
friends like it with yogurt and mango, lime or ginger can also be cooked on top of the burner, holding on
pickle. (Patak is a good brand, also Priya and to the edge, while turning frequently to avoid
burning.

13 14
 Add the cooked angel hair to the tomato sauce and
ANGEL HAIR mix well.

Serve with grated Gruyere cheese.

Ingredients:

Angel hair pasta - 8 ounces

Canned tomatoes, or Pomi strained
tomatoes - 1 ½ cups
Salt - 3 tsp.
Vegetable oil - 1/4 cup
Curry powder - 2 tsp.
Coriander leaves
Gruyere cheese

Similar to the preparation for couscous, the key is

finding very thin nests of angel hair pasta. The best
is De Cecco pasta nests, next best cappellini by De
Cecco.

Crush angel hair into small pieces in a bowl. Cook

in salted boiling water until very soft. Drain angel
hair in a colander and rinse with cold water.
Auckland, New Zealand

In frying pan or wok, heat oil and add canned

tomatoes, or Pomi strained tomatoes. Cook a
moment, then add curry powder and salt. Cook a
few more minutes. Add chopped coriander (“just
the leaves, no branches,” that is, stems).

15 16
 DAHL

Ingredients:

Red lentils* (Masoor dahl) - 1 cup

Canned or Pomi tomatoes - 1 cup
Vegetable oil - 2 tsp.
Salt - 3 tsp.
Curry powder - 2 tsp.
Coriander leaves

Wash dahl, then boil in a large pot with 4-6 cups

water. Add oil, tomatoes, and curry powder.

Cook until lentils are soft, about 20-30 minutes

(high altitudes require more cooking time). At the
end add salt and chopped coriander leaves. (If you
add the salt at the beginning, it will impede the dahl
from cooking properly.) Palm Springs

17 18
 CUCUMBER PIZZA

Ingredients:

Frozen pizza dough, or fresh dough rolled and

placed on pizza pan.
½ cucumber
2 fresh tomatoes
Oregano
Gruyere cheese
Salt and pepper

Peel and thinly slice cucumber, then boil in water

until slices turn translucent white. Drain.

Boil tomatoes and peel them, then cut in small

pieces. Fry in vegetable oil, add salt.

Lay layer of tomatoes and layer of cucumbers on the

pizza dough. Sprinkle with salt, pepper, oregano, oil
and grated Gruyere cheese.

Bake at 340B in oven until brown.

Gstaad

19 20
 UPMA

Ingredients:

Cream of wheat - 1 cup (suji in Indian stores)

Vegetable oil - 1/4 cup
1/4 cauliflower, cut in small pieces
Curry powder - 2 tsp.
Coriander leaves
Salt - 2 tsp.

Heat oil in large frying pan. Saute cauliflower and

salt, add curry powder.
Then add water (2 cups water to 1 cup cream of
wheat).
When water boils, add cream of wheat slowly, and
stir constantly (otherwise it becomes lumpy).
Add coriander leaves at the end.

Upma is good for any meal, including breakfast.

Note: Instead of cauliflower, any other vegetable

can be added, peas, beans, tomatoes, cabbage.
Gstaad

21 22
 POLENTA

Ingredients:

Cornmeal - 2 cups
Water - 9 cups
Salt - 2 tsp.
Cambozola cheese

Boil water, add salt. Gradually add polenta, stirring

constantly. When it thickens and pulls away from
the pan, add cubes of Cambozola cheese and allow
to melt into the polenta.

Note: Polenta can also be left to cool and become

firm, then cut into slices and sauteed in oil in a
frying pan, then covered with a tomato sauce and
baked in an oven. (U.G. would never bother with
this last step.)

New York

23 24
 POTATO BUDS

This recipe must be made with instant potatoes, any

brand will do. Following directions on the box, boil
water and add salt and potato buds, pouring in
slowly. Add ½ cup heavy cream, grated Gruyere
cheese and 1 tbsp. butter. Stir thoroughly.

New York

Sydney, Australia

25 26
 RICE STICKS

Ingredients:

Rice Sticks (thin rice noodles) - whole package

Vegetable oil - 1/4 cup
Tomatoes, strained, 1-1½ cups
Coriander leaves
Salt - 2 tsp.
(Optional: cumin & mustard seeds, curry leaves*,
cashew nuts)

Place rice sticks in large pot of salted boiling water.

Cook about five minutes. Drain in a colander.

Cut the drained rice sticks in a criss- cross fashion

with a knife, into “cubes.”

In another large pan, heat oil, add strained tomatoes.

Cook a moment, then add curry powder and salt.
Cook another moment or two, and then add chopped Auckland

coriander leaves.

Mix the rice sticks in with the above mixture.

Note: Cumin and mustard seeds can be fried in oil in

a small saucepan until they pop, then add curry
leaves. Can be added to rice sticks at the end with
cashew nuts which have been lightly fried.

27 28
 IDDLIS Mix again thoroughly and pour into greased iddli
stand*. Place stand in large pot with about an inch
of boiling water. Cover and steam for about 5
The preparation for iddli is a little complicated, and minutes.
takes time. But it is well worth the effort. Soft fresh
iddlis are enjoyed at any mea Serve with ghee,* or with sambar and chutney.
l, even breakfast.

Ingredients:
SAMBAR
Urad dahl*
Cream of rice* Ingredients:
Salt - 2-3 tsp
Toor dahl (yellow lentils)* - 1 cup
Wash 1 cup urad dahl. Vegetables - cauliflower, beans, onion, eggplant, etc.
Soak dahl in water for three hours or more. - as much as desired
Soak 1 ½ cups cream of rice in a separate bowl. Tamarind paste* - 1 tsp., or to taste
Tomatoes - 1 cup
Blend the dahl in a good blender with small amount Sambar powder (MTR brand is best)* - 2 heaping
of water until it is very fine and smooth. There tbsp.
should be no grain to the touch. Salt - 2 tsp.
Cumin, mustard & fenugreek seeds
Mix the blended dahl and cream of rice together in a Coriander leaves
large bowl. The mixture should be the consistency Curry leaves*
of sour cream, not too watery. Cover the bowl and Asafoetida powder*
leave the mixture to ferment overnight in a warm
place. Boil Toor dahl in water until soft, about half hour, or
5 minutes in a pressure cooker. When cooked, add
When it bubbles slightly and there is a slight smell of ample salt, tomatoes, vegetables (cauliflower, beans,
fermentation, add salt to taste. onion, eggplant), 2 tablespoons sambar powder and
cook until vegetables are done.

29 30
Add about one teaspoon of tamarind paste (to taste). seeds, curry leaves. Add to the chutney.

In separate pan, fry cumin, mustard & fenugreek Note on ghee: You can buy ghee at an Indian store,
seeds in tbsp or two of oil, then after they have or you can make your own, slowly cooking unsalted
“popped,” add curry leaves and a pinch of asafoetida butter in a saucepan until it clarifies. Cook at a low
powder. Add chopped coriander leaves. Add this heat, let it foam, and let it liquify. When brown
mixture to sambar. sediment forms on the bottom of pan, turn off heat.
Cool and store in a jar for future use.

IDDLI CHUTNEY

Ingredients:

Coconut
Chutney dahl*
Tamarind paste* - 1 tsp.
Salt - 2 tsp.
2 or 3 green chilies
Coriander leaves
Water
Cumin, mustard seeds
Curry leaves

Cut a fresh coconut into small pieces. If large, use

half, if small, use whole coconut. Blend together in
a blender coconut pieces, 1 cup chutney dahl, ½
teaspoon tamarind, salt, 2 or 3 chilies, coriander Palm Springs
leaves and small amount of water. Grind until it
becomes a fine paste.

Fry seasonings in oil, as above - cumin, mustard

31 32
 Separately, lightly fry 1/4 cup cashews and 1/4 cup
raisins in butter.

RICE PUDDING In a large pot, bring to a boil 1 1/4 cup milk and
(Paravannam) 1 1/4 cup water. Add 1 cup sugar and a little butter.
Add the cream of wheat gradually, stirring
constantly. When the cream of wheat is absorbed,
Ingredients: add more butter and 1 teaspoon cardamom powder.
Add cashew nuts and raisins to the cream of wheat
1 cup uncooked rice and mix.
4-5 quarts milk
1 cup sugar
1 teaspoon freshly ground cardamon
1 cup cashew nuts

Boil rice with milk until soft.

Add sugar and cardamom powder.

In a separate pan, lightly fry cashews in ghee or

melted butter and add to the pudding.

Note: Cardamom seeds can be ground fresh in a

coffee grinder - for best flavor.

RAVA KESARI (Halwah)

Dry fry 1 cup cream of wheat in a little butter. New York

33 34
 PEAS AND RICE salt, chopped coriander leaves and raw cashew nuts.
Fry briefly until cashews are brown, add chopped
chilies and chopped coriander leaves, salt, the juice
Ingredients: of one lemon (for two cups of rice). Add cooked
rice. Mix well. If desired, add juice of another
Rice - 2 cups cooked lemon.
Oil - 1/4 cup
Frozen peas (cooked slightly) - 1 cup
Curry powder - 2 tsp
Salt - 2 tsp YOGURT RICE
Coriander leaves
Fresh green hot chilies - 1-2 Add to 2 cups yogurt, salt, chopped coriander leaves,
and optionally chopped green chilies and grated
U.G. doesn’t eat rice. But he makes this recipe for ginger.
others.
Cook cumin and mustard seeds in oil, and add curry
In oil, fry peas, curry powder, salt, and slivered leaves at the end. When mixture has cooled, add it
chilies. Add cooked rice. Add chopped coriander to the yogurt.
leaves at the end.
Mix with precooked and cooled, or leftover rice.
Serve with mango, lime or ginger pickle.

LEMON RICE

Fry in oil a teaspoon of urad dahl, a teaspoon of

chana dahl*, cumin and mustard seeds*, and raw
peanuts. Cook until the seeds pop. Turn off heat
and add a pinch of asafoetida powder, curry leaves,
Sydney

35 36
 LEFTOVER SOUP Note: Serve soups with French bread.

Add any leftover - angel hair, polenta, couscous, etc.

- even cut-up bread - to water. Add 1 cup strained
tomatoes, 2 tsp curry powder, 2 tsp salt, Cambozola
cheese or butter.

At the end add ½ cup heavy cream.

SPINACH, BROCCOLI
& OTHER SOUPS

Boil frozen cubes of spinach (or broccoli spears) in

water. Add oil, salt, and curry powder. Simmer. I f
soup is tomato or asparagus, add heavy cream at the
end.

Palm Springs
RICE FLAKES* SOUP

Boil 1 cup rice flakes* in 2 cups water. Add 1 cup

strained tomatoes, 2 tsp salt, 1 tbsp butter, 2 tsp curry
powder and, at the end, cream.

37 38
 GNOCCHI ALLA ROMANA

Ingredients:

Semolina - 1 cup
Water - 4 cups
Salt - 2 tsp
Parmesan cheese

Boil water and add salt. Pour in semolina, a little at

a time, stirring constantly.

Spread on a greased tray and allow to cool and dry.

When hard, cut circles with a small glass.
Place circles on greased tray. Sprinkle with grated
Parmesan cheese.

Bake in 340B oven until roasted brown.

Gstaad

39 40
 MANGO MOUSSE ½ cup plain yogurt

Blend, add a little water if too thick

Ingredients:
Dole pineapple concentrate can also be mixed with
Alphonso mango pulp* - whole can cottage cheese.
Heavy cream - 1 cup
Confectioners’ sugar
Lemon

Whip heavy cream until stiff with wire whisk or

fork. Add a little confectioners’ sugar.

Add a dash of lemon juice to the mango pulp.

Carefully mix the mango pulp and whipped cream

together, using a wooden spatula. Blend thoroughly.

Note:
Fresh mangos, strawberries, or blueberries can be
substituted for the mango pulp.

PINEAPPLE LASSI
Gstaad
Ingredients:

½ cup Dole frozen pineapple juice

(undiluted)

41 42
 EGGLESS CHEESECAKE minutes.

For topping blend:

Ingredients:
1 cup sour cream
20 graham crackers ½ cup heavy whipping cream
2 tbsp butter 1 tbsp sugar (if possible, use maple syrup)
1 cup heavy whipping cream 1 tsp vanilla and/or almond essence. Can squeeze
8 oz. cream cheese juice of ½ lemon if desired. Actually, U.G. doesn’t
2 tbsp arrowroot powder like the lemon flavor.
1 tbsp vanilla
3/4 cup maple syrup Pour over cheesecake and refrigerate for 4-6 hours
1 cup sour cream before serving.

For crust mix together:

20 graham crackers, finely crushed (can use a
blender to powder them) SHORTBREAD THUMB-PRINT COOKIES
2 tbsp butter, melted
1/4 cup heavy whipping cream Ingredients:
Pat into pie pan
Cookies:
Blend: 1 cup butter, softened
2 cups all purpose flour
8 oz. Cream cheese ½ cup jam, raspberry or other favorite flavor
2 tbsp. Arrowroot powder Glaze: 1 cup powdered sugar
1 tbsp vanilla ½ tsp vanilla
1 cup maple syrup 2 to 3 tsp water
1 cup sour cream
½ cup heavy whipping cream Heat oven to 350B. In large mixing bowl, combine
Pour into crust and bake at 350B for 30-35 minutes sugar and butter. Beat at medium speed until
(until top is slightly browned), let cool for 20 creamy, 2 to 3 minutes. Reduce speed to low. Add

43 44
flour. Beat until well mixed, 2 to 3 minutes. Cover A NOTE ON LEONIDAS CHOCOLATES
and chill dough at least 1 hour. Shape dough into 1
inch balls. Place 2 inches apart on cookie sheet. U.G. has a soft corner for Leonidas chocolates, the
With thumb, make indentation in center of each white ones, “Manons Blancs,” filled with coffee
cookie - edges may crack slightly. Fill each cream. They are made in Belgium, sold all over
indentation with about 1/4 tsp jam. Europe and in the United States.
Bake for 14 to 18 minutes or until edges are lightly
U.G.’s friends never fail to bring him a 1 or 2 pound
browned. Let stand 1 minute, remove from cookie box of “Leonidas”when they come to visit him, either
sheet. Cool completely. bringing it to India in insulated bags, or carrying it by
Meanwhile, in small bowl stir with wire whisk all car or plane from all parts of Europe or the United
glaze ingredients until smooth. Dribble over States.
cookies.
Recipe makes 3 ½ dozen cookies. U.G. calls these chocolates “food of the gods.”
When a new box arrives, it is opened immediately
and offered to any and all friends who might be
visiting. Some people are inexplicably urged to take
two or three!

(Leonidas has a website, leonidas.com, or they can be

ordered from Jacques at the Madison Avenue shop in
New York - tel: 212-980-2608.)

Gstaad

45 46
 Gstaad

Neuchâtel, Switzerland

47 48
 NOTES

Evian, France

49 50
51 52