Raw mango is available for almost 5 to 7 months of the year and is a very versatile ingredient. It is used in preserves, chaats, chutneys, main dishes, and beverages. It is high in vitamin C, calcium, magnesium which is useful for releasing toxins from the body. Raw mangoes are also high in niacin, which helps boost cardiovascular health.
Wheat has been used in various forms, especially ground roughly or fine for centuries. Some people find it difficult to digest wheat because of the gluten in it. Wheat is easier to digest when eaten with a lot of vegetables that contain the fibre. Wheat contains relatively high amounts of protein, dietary fiber, carbohydrates and minerals like calcium. It also contains micronutrients like magnesium, phosphorus, potassium and B vitamins. Wheat kernels have three parts: the bran (outer layer), the germ (core of the kernel), and the endosperm (starchy middle layer). White flour is made by removing the bran and the germ leaving only the endosperm which contains only protein, carbohydrates, and a small number of B vitamins and minerals. The bran and germ layers that are removed are rich in fiber, B vitamins, antioxidants, phytochemicals, and minerals like iron, copper, zinc, and magnesium. Therefore, it is best to eat whole wheat than refined flour/maida as well as eat it with a lot of vegetables.
Tomatoes are a very versatile fruit and rich in vit C, vit K and folate. They are also rich in potassium that is beneficial for blood pressure control.
Sprouts are an excellent source of protein, fiber and vit C. The proteins and peptides in bean sprouts may also help reduce the risk of cancer by slowing the the growth of cancer cells. All in all, this dish is nutrient dense and delicious at the same time.
Tomatoes are a versatile ingredient and are rich in fiber and other nutrients like vit C and lycopene. Tomatoes grown with heritage seeds are tastier and more nutritious. In fact, the tastier the tomatoes, the more the nutrition. Tomatoes have an anti-inflammatory effect that protects muscles and may help athletes recover after exercise.
Flax seeds are rich in the essential omega-3 fatty acid alpha-linolenic acid (ALA). Flax seeds are usually ground before eating them to release the oil locked up inside the fibrous structure of the seed and which cannot be released when eaten whole.
Flax seeds also have high amounts of protein as well as soluble and insoluble fibre, which help regulate blood sugar and cholesterol levels and promote digestive health by providing the required food for beneficial gut bacteria. Flaxseed powder is often used to replace egg for its binding quality when mixed with water, and so it is recommended to drink plenty of water when one eats flax seeds. The proportion is usually 3 parts of water to 1 part of flax seed powder. This mixture is also a natural laxative.
Cucumbers are a great fruit to keep you hydrated because they are 95% water. So ‘eating’ your water is a great way to keep that thirst away. They are low in calories and rich in fiber so aid in digestion and help you stay regular and avoid constipation. The phytonutrients (plant chemicals) in cucumbers that are called lignans may help prevent osteoporosis, heart disease, and some cancers. The antioxidants such as beta carotene in cucumbers can help fight free radicals in your body, unpaired electrons that damage cells and generally lead to disease. They have small amounts of vitamin K and vitamin A that help blood clot and keep your bones healthy respectively. Vitamin A also enhances the function of vision, the immune system, and reproduction. It also makes sure organs like your heart, lungs, and kidneys work the way they should.
Commonly known as Shimla Mirch in India, capsicums or bell peppers are low in calories and exceptionally rich in vitamin C, which increases the absorption of iron from your gut. Eating raw bell peppers along with iron-rich foods such as green leafy vegetables may help increase your body’s iron stores, cutting your risk of anemia. They are also loaded with other antioxidants.
Sesame seeds are rich in protein, vitamins, minerals, and antioxidants and are often added to provide a nutty flavor and crunchy texture. Sesame seeds contain lignans and phytosterols, which are plant compounds that can help lower cholesterol. Phytosterols are also believed to enhance your immune response and decrease your risk of certain cancers. The sesamin and sesamolin in sesame seeds are known for their antioxidant and antibacterial properties. Antioxidants are important to your health because they protect your body against various diseases by slowing down damage to cells. They’re also packed with copper, which helps make red blood cells. Sesame seeds are an excellent source of manganese and calcium, both of which help your bones grow healthy and strong.
Coconut can be eaten raw, dried, or as flour, is delicious and easy to incorporate into both sweet and savory dishes. Coconut meat contains large amounts of medium chain fatty acids (MCFAs), a type of saturated fat that is much easier for the human body to digest than animal fats. These fats, also called medium chain triglycerides (MCTs), have been demonstrated to boost the endurance of trained athletes. Although coconuts are high in calories because of their fat content, they are also very high in fibre making sure you don’t consume too much by giving you a sense of fullness with very small amounts.
Besan (chickpea/ garbanzo bean flour) also known as gram flour has been a staple in Indian cooking for centuries. It is from the legume family and is lower in carbohydrates and calories but very rich in protein, iron, folate, and manganese apart from other vitamins, minerals and anti-oxidants. It is packed with fibre, is lower in calories than other flours and is very filling. It has a lower glycemic index thus preventing a spike in blood sugar. It is a great alternative to use as a gluten free flour. it’s lower in carbs and calories yet richer in protein and fiber.
Pulses are a great low-fat source of protein with high levels of fibre. Pulses contain both soluble and insoluble fibre and one cup of cooked pulses gives you more than half the amount of fibre you need for the entire day. Pulses also contain important vitamins and minerals like iron, potassium, calcium, folate, zinc, iron, and magnesium. Pulses also contain resistant starch, a type of carbohydrate that behaves like fibre in the body, and this helps improve gut health. Soaking and rinsing dry beans before cooking can help to reduce the flatulence that may be caused by these carbohydrates.
The combination of sesame seeds and jaggery is a very common one in India and is used to make many traditional sweet dishes.
Sesame seeds contain protein, fiber, and healthy fats and are rich in calcium. Calcium is an essential mineral that supports the health and function of muscles, hormones, blood vessels and nerves. One tablespoon of sesame seeds provides 87.8 mg of calcium. Both the calcium and magnesium in the seeds may help to reduce blood pressure. Sesame seeds also provide B vitamins, vitamin E, and antioxidants. Sesame seeds are eaten as they are or are added as an ingredient to meals. Sesame seed oil is also used in cooking.
Jaggery is made using traditional methods of pressing and distilling palm or sugar cane juice. In India it is mainly made from sugar cane juice. Though jaggery contains more nutrients than refined sugar (which is only empty calories) because of its molasses content, it is still mostly sugar. The nutrients it contains are in small quantities and so any extra nutrients you get from jaggery come with a lot of calories and so should be eaten in moderation.
One-vegetable salads are a common part of Indian meals. Cabbage is a cruciferous vegetable rich in vitamins and minerals. It’s a great source of vitamins C, K, A, folate, calcium, iron and potassium. It is also very high in fiber and is a great ingredient to help smooth bowel movement and helps treat constipation especially if eaten raw like in this koshimbir (salad). It has a low glycemic index (GI) keeping you satiated for a long time and is therefore good to maintain sugar levels.
