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Posts in category: South Indian cuisine

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.

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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.

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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.

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Pudina (Mint) Chutney

Traditionally, people chewed on pudina leaves to treat digestive disorders like indigestion, stomach pain, gas, bloating and irregular bowel habits as well as to improve the sense of breathing during colds. It may have antibacterial properties and so has also been used to treat cracks and wounds in the skin. Apart from this, mint helps mask bad breath and kill bacteria in the mouth. Since it is a great source of antioxidants, it also helps to remove toxins from the body and reduce damage caused by free radicals so is a great addition to salads, smoothies and of course for use in traditional chutneys. Most importantly, mint leaves impart a cooling sensation and are therefore a great addition to herbal teas.
hough peanuts are a legume and not a nut, they have many of the same health benefits as the more expensive nuts. They are packed with healthy fats, high-quality protein, and are fairly high in calories and fiber making them a great go-to snack that can keep you satiated for a long time. They also contain plenty of potassium, phosphorous, magnesium, and B vitamins. Peanut skins also contain antioxidants. Peanuts are best eaten soaked (overnight or for at least 6 hours) and not roasted and can be added to salads, chutneys and curries. The light skinned peanuts are usually sweeter and better in taste.
Chana dal is eaten in both the split and ground form all over India and is considered a great source for muscular health and better immunity as it has 13 grams of protein in every 100 grams. The folate in chana dal may help prevent diseases like stroke, dementia, and depression and the calcium in it can help in preventing osteoporosis and improve bone density. Like urad dal, chana dal has a good amount of fibre and a low glycemic index making it a good option for maintaining sugar levels and increasing the feeling of satiety faster and the healthy fats have antioxidant properties that may help reduce inflammation. Most importantly, pulses help restore soil fertility by fixing nitrogen in it.

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Easy Coconut Chutney (with chana dal/split chickpeas)

Coconuts are high in fat and so in calories but they are also high in fibre and low in carbohydrates. This combination prevents one from consuming too much coconut as the fibre and fat soon create a feeling of satiety. The combination of high fibre and low carbohydrates may also help control blood sugar levels. Moreover, the fat in coconuts is in the form of medium-chain triglycerides which the body metabolizes differently as compared to saturated fats by absorbing them directly from the small intestine and rapidly using them for energy. This may promote body fat loss when eaten in place of long-chain saturated fats from animal foods.

Coconuts are also rich nutritionally being especially high in manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol. They’re also rich in copper and iron, which help form red blood cells, and also selenium which is an important antioxidant that fights free radicals. Coconuts may help block the growth of certain bacteria because of the antibacterial effect they have.

Coconuts also contain several phenolic compounds, which are antioxidants helping to neutralize the free radicals, which contribute to chronic diseases. According to one study, some of these antioxidants may help protect against DNA damage and cell damage and death caused by chemotherapy.

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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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Tomato Saar (1)

Though tomatoes are rich in fiber and antioxidants, we get more lycopene from cooked tomatoes when compared to raw. Lycopene helps fight depression, heart disease and cancer, and gives tomatoes its bright red color. Adding fat to your meal when eating foods such as tomatoes maximizes the body’s absorption of fat-soluble phytonutrients. So, this saar (soup) with coconut ticks all the boxes. Tomatoes have an anti-inflammatory effect that protects muscles and may help athletes recover after exercise, and also helps reduce asthma. Supplements cannot replace the phytonutrients in tomatoes effectively.

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Tomato Saar (2)

Though tomatoes are rich in fiber and antioxidants, we get more lycopene from cooked tomatoes when compared to raw. Lycopene helps fight depression, heart disease and cancer, and gives tomatoes its bright red color. Adding fat to your meal when eating foods such as tomatoes maximizes the body’s absorption of fat-soluble phytonutrients. So, this saar (soup) with coconut ticks all the boxes. Tomatoes have an anti-inflammatory effect that protects muscles and may help athletes recover after exercise, and also helps reduce asthma. Supplements cannot replace the phytonutrients in tomatoes effectively.

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