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Aloo Moongfali Sabji (Potato Peanut Sabji)

Potatoes are a versatile root vegetable and a staple food in many households and are packed with a variety of nutrients. Most of the nutrients are just below the skin so they’re better if cooked and consumed with the skin. Keeping the skin on ensures you receive the maximum amount of nutrients from the potato. Potatoes are rich in compounds like flavonoids, carotenoids and phenolic acids, which are antioxidants and help to neutralize potentially harmful molecules known as free radicals. When free radicals accumulate, they can increase the risk of chronic diseases like heart disease, diabetes and cancer. Colored potatoes like purple potatoes (not very common in India) can have three to four times more antioxidants than white potatoes. However, potatoes when fried or cooked with a lot of oil are pretty unhealthy, so it’s best to avoid French fries or fried potato dishes.

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Methi Batatyachi Sukki Bhaji (Fenugreek Leaves with Potato Vegetable)

Fenugreek leaves are very low in calories and fats, have a low glycemic index, are a rich source of dietary fiber and are an excellent source of several vital antioxidants and minerals like folic acid, vitamin C, vitamin A, vitamin E, carotenes, calcium, iron, magnesium, potassium, selenium, and manganese. The soluble and insoluble dietary fiber content in the leaves aid in digestion and smooth bowel movements. Methi leaves contain certain chemicals that aid in insulin production. These leaves are an excellent sources of vitamin K, which is important to help strengthen bone mass and prevent osteoporosis. Fresh methi greens help prevent iron deficiency anemia and may help protect a person from cardiovascular diseases, asthma, and colon and prostate cancers. These greens work as an antibacterial and aid in the cure of Alzheimer’s disease. So all in all, it’s a good ingredient to have in your diet on a regular basis.

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Batatyachi Paatal Bhaji – 1 (Potato Curry)

Potatoes are a versatile root vegetable and a staple food in many households and are packed with a variety of nutrients. Most of the nutrients are just below the skin so they’re better if cooked and consumed with the skin. Keeping the skin on ensures you receive the maximum amount of nutrients from the potato. Potatoes are rich in compounds like flavonoids, carotenoids and phenolic acids, which are antioxidants and help to neutralize potentially harmful molecules known as free radicals. When free radicals accumulate, they can increase the risk of chronic diseases like heart disease, diabetes and cancer. Colored potatoes like purple potatoes (not very common in India) can have three to four times more antioxidants than white potatoes. However, potatoes when fried or cooked with a lot of oil are pretty unhealthy, so it’s best to avoid French fries or fried potato dishes.

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Suran Upkari (Yam)

Yams are nutrient-dense tuber vegetables that come in many colors the most commonly used one in India being the elephant foot yam or suran or jimikand in Hindi. Yams are versatile, easy to prepare, fast to cook, and a great vegetable to include in your diet in both sweet and savory dishes.
They’re a great source of fiber, potassium, manganese, copper, and antioxidants like vitamin C that support bone health, metabolism, and heart function, and are also said to boost brain health, reduce inflammation, and improve blood sugar control. Copper is vital for red blood cell production and iron absorption, while vitamin C can boost your immune system. Yams contain a unique compound called diosgenin, which has been found to promote neuron growth and enhance brain function and improved memory and learning abilities. Remember that chronic inflammation is linked to an increased risk of various conditions, such as heart disease, diabetes, and obesity. Yams provide several antioxidants that may have anticancer properties and may help reverse irritable bowel syndrome (IBS), and stomach ulcers. Yams also contain resistant starch that may increase digestive enzymes that help break down food and increase the number of good bacteria in your gut.

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Beetroot Sukke

Some Jains eat vegetables like potato and beetroot so this dish has been included in the Jain friendly category. Beets are low in calories and packed with essential vitamins, minerals and fiber. They contain nitrates that are beneficial for improving energy levels and athletes usually have them 2–3 hours before it’s time to train or compete. The fiber in them helps in improving digestion and reducing the risk of a number of chronic health conditions. They are best had raw but are beneficial even if cooked. The best is that they are a treat for the eyes.

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