Biranji with Saar and Chutney (Biryani Rice with thin Curry and Chutney)
Recipe credit: Darshana Muzumdar Ingredients for Biranji 2 cups rice 3 onions 3-4 green chillies 1″ piece of ginger 5 garlic cloves 6 cardamoms 6
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Makai Ki Roti (Maize Flour Flat Bread)
Corn is one of the world’s most popular cereal grains from the grass family with many benefits and is available almost everywhere because it can grow in any climatic condition. Whole-grain corn is not only low to medium on the glycemic index, releasing energy slowly, but is also rich in phytochemicals that help to regulate the amount of insulin produced in the body. The high fibre content in corn helps regulate bowel movements and prevent constipation, haemorrhoids. It is considered good for treating diarrhoea and irritable bowel syndrome (IBS), too. The large amount of antioxidants like vitamin E, the phytochemicals and the fibre in corn may help prevent cancers, especially colon cancer. Corn is high in carbohydrates, protein, vitamins and minerals including selenium which is not easily found in other food sources. Magnesium and the optimal combination of fatty acids in corn lets the Omega 3 fatty acids get rid of bad cholesterol and replace them at the binding sites reducing your risk of developing cardiovascular disease by a huge margin. Corn also prevents your arteries from getting clogged and even controls your blood pressure as a result lowering your chances of getting heart attacks and strokes. Magnesium also helps bone density. Phosphorous regulates kidney function, induces normal bone growth and maintains bone health. Thiamine helps improve nerve health and cognitive functions. Niacin can prevent dementia and dermatitis. The high amount of beta-carotene in corn helps generate healthy amounts of vitamin A in the body, helping improve eyesight and skin condition. Corn is extremely rich in iron and can help prevent anemia as well as avoid the symptoms of anemia such as exhaustion, fatigue, weakness, dizziness, and shortness of breath. Corn contains a high number of calories and can help people gain weight if eaten in larger quantities. Note: sweet corn is a low-starch variety with higher sugar content.
Gajarachi Koshimbir (Carrot Salad)
One-vegetable salads are a common part of Indian meals. Carrots are rich in vitamin A and contain high amounts of vitamins C and K. Vitamin A supports eye health, and vitamin C is necessary for the production of collagen, which strengthens skin. They also contain plant compounds called carotenoids, which act as antioxidants. Antioxidants protect your skin from damage by fighting unstable molecules called free radicals (which are responsible for aging.) The potassium and antioxidants in carrots help lower blood pressure and promote heart health. Compounds in carrot juice have even been shown to trigger cancer cell death in some test-tube studies. Apart from all these, as a rich source of vitamins A, B6, and C, carrots help strengthen your immune system.
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.
Kakdi Tomato chi Koshimbir (Cucumber and Tomato Salad)
Cucumbers are low in calories but high in many important vitamins and minerals and are a refreshing, nutritious and incredibly versatile addition to any meal. To maximize their nutrient content, cucumbers should be eaten unpeeled. Cucumbers are great eaten raw as a low-calorie snack. They contain antioxidants, including flavonoids and tannins, which prevent the accumulation of harmful free radicals and may reduce the risk of chronic disease. The large amount of water in cucumbers can help keep you hydrated, and the fiber content in them helps prevent constipation and regulate bowel movement. They are also good for bone health because of the Vit K in them. The lignans in them may help prevent osteoporosis, heart disease, and some cancers.
Sarson Ka Saag (Spicy Mustard Greens Vegetable)
Sarson or mustard greens have a strong bitter, spicy flavor that is distinctive and makes it so special. They are low in calories and high in nutrients including many health-boosting antioxidants like flavonoids, beta carotene, lutein, and vitamins C and E that fight free radicals (unstable molecules) that can damage your cells. It is for this reason that sarson leaves can protect your skin and lower risk factors of diabetes. Both raw and cooked mustard greens are a phenomenal source of vitamin K, which is best known for its vital role in helping with blood clotting. It’s also been shown to be essential for heart and bone health. The greens are also a great source of several B vitamins, including thiamine (B1,) niacin (B3,) and pyridoxine (B6.)
Shepuchi Bhaji with Channa Dal (Dill Leaves Bhaaji with Bengal Gram)
A lot of Indians cook a pulse and a vegetable together making the dish more nutritious, delicious, and filling. Channa dal is great to combine with dill leaves, fenugreek leaves, cabbage, capsicum, and bottle gourd, snake gourd, ridge gourd, etc. either in a dry vegetable or curry form. Dill leaves are rich in a variety of nutrients including Vitamin A, C, D, riboflavin, manganese, folate, iron, copper, potassium, magnesium, zinc and dietary fibres. These nutrients and antioxidants, not only protect the cells against free radical damage but also promote healthy vision, augment skin, boost immune functions, treat digestive anomalies, remedy sleep problems, fortify bone health, relieve respiratory infections, regulate hormonal balance, and enhance reproductive health.
Radish Leaf Bhaaji with Onion
Recipe credit: Darshana Muzumdar Serves 4 as a part of an Indian meal. Ingredients ½ kg radish leaves ½ kg onions ¼ tsp cumin seeds
Radish Leaf Bhaji with Channa Dal
Recipe credit: Darshana Muzumdar Serves 4 as a part of an Indian meal. Ingredients ½ kg radish leaves ½ cup channa dal (Bengal gram) ½
Methi Leaf Bhaji with Channa Dal and Onion
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.