Darshana Muzumdar, Author at Indian Vegan Cookbook

Gul Pohe (Pressed Rice in Jaggery and Coconut)

Poha is made by soaking the rice and then flattening and drying it. It can be considered to be an uncooked form of rice yet doesn’t really need to be cooked to be consumed. It has a reasonable amount of carbohydrates, some potassium, sodium and protein, and is easily digested.

Coconuts have been grown in India for centuries and have traditionally been used in both savoury and sweet dishes. Coconuts are considered a source of healthy fat, but the fat will add up if they are consumed in the form of coconut milk or oil. Also, they contain small amounts of saturated fats and so should be eaten in smaller quantities. Eaten grated or in pieces, they are a great source of fibre and so help digest the fat in them more easily and also keep the quantity consumed lower. The fat in coconuts is easier for the human body to digest and they don’t contain cholesterol like animal fats Coconut also contains iron, manganese, copper and magnesium, which aid in protecting against disease and ease inflammation in the body.

Sweet Potato Hashale

Sweet potatoes are not only delicious to eat, but they are also very rich nutritionally. The high content of vitamins A and C, calcium, magnesium and potassium all help to improve the immune system and the functioning of organs like the eyes, heart and kidneys. They are also rich in antioxidants that help to take care of free radicals in the body and keep it younger. They may help in reversing diseases like diabetes, heart disease, and even cancer. Apart from that they prevent adding unhelpful and unnecessary weight. They are best had boiled or steamed to keep the glycemic index low.

Moogache Boon (Sweet Green Gram Kheer)

Moong dal is packed with protein and is an integral part of the Indian diet. It is rich in potassium, which helps lower blood pressure and protects against muscle cramping. It also contains minerals like magnesium, iron, and copper and dietary fiber. When eaten, moong dal helps produce a fatty acid called butyrate in the gut. This helps maintain the health of the intestinal walls. The dal has anti-inflammatory properties that prevent and accumulation of gas. Rich in B-complex vitamins, moong dal helps your body break carbohydrates down to glucose, and produce usable energy for your body. It cooks fast and is light and easy to digest. So all in all, it’s a great ingredient to include in your diet more often than not.

Madganeh (Bengal Gram Payasam/Karwari Payas)

Recipe credit: Darshana Muzumdar Serves 4 as part of a traditional Indian meal. Ingredients 1 cup chana dal (Bengal gram) 1 coconut ½ cup jaggery

Rice and Green Gram Dal Kheer

Rice is one of the oldest cereal grains in the world which has been grown for at least 5,000 years and almost all of the rice today is cultivated in Asia. It is also a staple food for more than half the population of the world. There are thousands of types of rice and many are becoming rare to find. But mostly rice fits into two groups: white (polished) or brown (whole grain). Though brown rice offers more health benefits, white rice is what is used more commonly. Brown rice comes in a variety of shades, including reddish, purplish, or black. Rice is primarily composed of carbohydrate in the form of starch, which makes up almost 80% of its total dry weight. The body digests sticky or starchy rice faster than other long grain varieties like basmati. During the processing of white rice, the grain loses the bran, or seed coat, which contains most of the fiber, and so brown rice contains a higher amount of dietary fiber than white rice.

Coconut Kheer

This traditional sweet dish is mostly made when we have guests over or for some special occasion like a birthday or something similar. It’s easy to make and loved by both young and old alike.

Puran Poli with Gulawni or Coconut Kheer

Chana dal, or split chickpeas, is a nutritious legume rich in protein, fiber, and essential minerals, and has been used traditionally for generations. It has several health benefits as per every 100 grams, it includes around 360-400 calories, 20-22 grams of protein, which is an excellent source for muscle repair and growth, 60-65 grams of carbohydrates, and 10-12 grams of fibre, which promotes healthy digestion and can help prevent constipation. It has only 2-4 grams of fat so supports heart health. It also contains several vitamins like B vitamins (B6, folate, niacin, thiamin, riboflavin) and minerals like iron, phosphorus, magnesium, manganese, and copper. These are good for a healthy skin.

Sesame Seed Chutney

Sesame seeds are rich in fibre, which helps in improving digestion and may also help in reducing the risk of heart disease, some cancers and prevent putting on excess weight. Though sesame seeds contain saturated fats, the majority of fats in them are polyunsaturated and monounsaturated fats or good fats that may help in lowering cholesterol levels. Roasting sesame seeds reduces the impact of the oxalates in it that may inhibit the absorption of other minerals in them. It’s a great source of plant based protein especially in the hulled (though it reduces the fibre and vitamin B content) and roasted seeds as it helps in the absorption of this nutrient. It is also well known to be rich in calcium, that’s mainly found in un-hulled seeds, and the absorption of this nutrient is improved by soaking, roasting, or sprouting the seeds.

Garlic Chutney (Maharashtrian)

Dry coconut is a nutritious and delicious ingredient to use in recipes, adding flavour, texture, and a hint of natural sweetness to curries, chutneys and sweet dishes. However, it should be consumed in low amounts as it is high in fat and calories. The saturated fat in coconuts is in the form of medium-chain triglycerides (MCTs), which the body absorbs directly in the small intestine and rapidly uses as a quick source of energy. This fat is also believed to support metabolism. Dry coconut is also high in fibre, which contributes to feelings of fullness and helps slow digestion. Most of the fibre in coconut, whether fresh or dry, is insoluble, meaning that it doesn’t get digested. Instead, it works to move food through the digestive system and supports bowel health. Moreover, both fresh and dry coconut are rich in minerals like manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol. Coconut is also rich in copper and iron, which help form red blood cells, and also selenium, an important antioxidant that protects our cells. Antioxidants can neutralize harmful compounds in our body called free radicals (which contribute to chronic disease) and help protect against DNA damage. Garlic has shown some health-promoting and disease-preventing effects on many human common diseases, such as cancer, cardiovascular and metabolic disorders, blood pressure, and diabetes, through its antioxidant, anti-inflammatory, and lipid-lowering properties, as demonstrated in several studies.

Kairi Chutney with Coriander (Raw/Green Mango Chutney)

Kairi (raw/green) mango comes in different levels of sourness and is available for almost 6 to 8 months of the year. It is a very versatile ingredient and is used in pickles, preserves, chaats, chutneys, main dishes, and beverages. It is high in vitamin C, calcium, and magnesium which are great to detoxify the body. Raw mangoes are also high in niacin, which helps boost cardiovascular health.