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.
Amla, also known as Indian gooseberry, is one of the most antioxidant-rich foods on Earth. The Vitamin C, Vitamin A and antioxidants present in amla purify the blood and make your skin look radiant. It also has numerous anti-ageing properties. It is a super food for cancer patients as it kills cancer cells but leaves normal cells alone. It can be eaten grated, cut into pieces, made into pickles and jams, added to smoothies, or dried and powdered. It helps in reducing cholesterol levels, inflammation and aids blood thinning as well as reduces artery stiffening. It also helps in reducing nausea, bloating, belching, and acidity, decreases the stress on the heart, and helps reverse diabetes. This fruit is so rich in vitamin C that even cooking it only reduces the amount by about one fourth. The high iron and carotene content in amla boosts hair growth and strengthens hair. So, all in all it is a great addition to your diet.
Known for its strong flavor, pungent aroma, and high smoke point, mustard oil is often used for sautéing and stir-frying vegetables in many parts of the world especially in West Bengal and other eastern states in India. Some studies have found that mustard oil possesses powerful antimicrobial properties and may help block the growth of certain types of harmful bacteria and fungus and is sometimes applied to the feet to help heal cracked skin on the heels. In some parts of the world, it is applied to the scalp as it is said to help hair growth and is said to alleviate pain and decrease inflammation in conditions like rheumatoid arthritis, but caution is advised as it can cause serious skin burns. It may also slow cancer cell growth. It is said to help heart health because of the high content of monounsaturated fatty acids in it, a type of unsaturated fat found in foods like nuts, seeds, and plant-based oils. Pure mustard oil has a high smoke point and comprises mostly of monounsaturated fats, which are more resistant to heat-induced degradation than polyunsaturated fats. But after all, it is still an oil and is not advised on a Whole-Food Plant-Based diet, so it is best to have it occasionally in very limited quantities.
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.
Sprouted beans are more nutritious and they require much less cooking time. Sprouts are rich in digestible energy, vitamins, minerals, amino acids, proteins, and phytochemicals, as these are necessary for a germinating plant to grow and are also essential to human health. Sprouting breaks down complex compounds into a simpler form which is why sprouts are also called pre-digested foods. Sprouts provide a good supply of Vitamins A, E & C plus B complex which help in digestion and the release of energy. They are also essential for the healing and repair of cells. However, vitamins are very perishable and so fresh sprouts have a higher vitamin content. Some sprouts can yield vitamin contents 30 times higher than the dry bean.
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 cure constipation 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.
A few doctors say chlorophyll is king and, like all leafy green vegetables, coriander is also full of it. Coriander is full of antioxidants that have immune-boosting, anticancer, anti-inflammatory, and neuroprotective effects as well as protect your skin from aging and sun damage. Coriander can help reduce unpleasant digestive symptoms like bloating and discomfort often experienced by people with IBS, and also help boost appetite. And most important of all it’s a delicious accompaniment to any meal.
Lobia promotes digestive health as they are a great source of soluble fiber which helps promote regularity and increase stool frequency in those with constipation. The fiber can also help prevent digestive disorders, such as acid reflux, hemorrhoids, and stomach ulcers. The soluble fiber present in lobia can also act as a prebiotic, stimulating the growth of the beneficial bacteria in the gut to help foster a healthy microbiome, which not only support digestive health but also help to reduce inflammation, enhance immune function, and reduce cholesterol levels.
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.
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
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
