Snacks Archives - Page 2 of 2 - Indian Vegan Cookbook

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.

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.

Moogache Boon (Green Gram Porridge)

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

Gopal Kala

This dish is usually made on Janmashtami and is served as prasad. This is an extremely easy to make dish and you can add any other fruits you wish to. It’s not only delicious but also filling and requires no cooking. It is highly nutritious because of the combination of vitamins in the fruits and carbohydrates in the poha. It is very soothing on the digestive system as well.

Uppit (pronounced oo-pit)

In Northern India coarsely ground wheat is called sooji, and in South India, it is called rava. Semolina is made out of whole wheat and is therefore much better than refined flour. Semolina as it is called in English is used in many Indian dishes both sweet and savory.

Ragi (Nachni) Porridge (Finger Millet Porridge)

Millets are small-seeded grasses or cereal-grains that have been grown for centuries. They are popular because they grow in many adverse conditions like in arid climates. There are a variety of millets grown around the world as cereal crops or grains for fodder and human food. Ragi or nachni (finger millet) is one of these ancient millets and is mostly grown and consumed in Karnataka, and to a limited extent in Andhra Pradesh, Tamil Nadu, Odisha, Maharashtra, Uttarakhand and Goa. It has different names in local languages. In India finger millet is commonly called by various names like ragi (in Kannada, Telugu and Hindi), also Mandua/Mangal in Hindi, Kodra (Himachal Pradesh), Mandia (Oriya), Taidalu (in Telangana region), Kezhvaragu in Tamil etc. It is used in a variety of dishes from porridges, rotis, sweet puddings and laddoos to name a few. More recently, it is being used in making puffed ragi grains which is then used as a breakfast cereal or in snacks like chivda, etc.

Millets are gluten free, boasts high protein, fiber, and antioxidant contents and therefore have numerous health benefits, including helping to lower your blood sugar and cholesterol levels. Ragi or nachni is an excellent source of natural calcium which especially helps in strengthening bones for growing children and aging people and in the maintenance of bone health in adults. Regular consumption of finger millet was part of the traditional Indian diet for centuries. It may help keep diseases such as osteoporosis at bay and could reduce the risk of fracture.

Red Rice Poha with Vegetables

Eating plenty of vegetables may be one of the simplest ways to improve health and well-being. They provide energy, vitamins, minerals and fibre and additional health benefits from phytonutrients. Vegetables are also naturally low in fat, salt and sugar, making them an excellent food choice. Starchy vegetables such as potatoes, yams and sweet corn contain higher levels of carbohydrates and are higher in energy (kilojoules) because of their carbohydrate content. Vegetables lose a lot of their nutritional value when cooked so it’s best to eat them in their original form as far as possible or at least cook them the least degree that you can.
Red rice poha is also rich in fibre, carbohydrates and iron. It’s a great ingredient to add to a meal to give the feeling of satiety along with nutrients.