Jain friendly Archives - Indian Vegan Cookbook

Lal Bhopla Bendi (Red Pumpkin Bendi)

Triphal or Indian Prickly Ash has a delicate flavour if used in the appropriate quantity. This spice is also used a lot in some Chinese cuisine. Sichuan pepper as it is also known, is said to encourage sweating in humid climate and thus help cool the body.

Pumpkin is low in calories and high in nutrition, especially fibre and beta carotene. It can help with weight loss because of its fibre content which provides a feeling of satiety without adding calories. The bold orange color of a ripe pumpkin indicates it is rich in beta-carotene, which is a provitamin and a powerful antioxidant used by the body to make vitamin A. Antioxidants protect the body from free radicals — atoms that cause tiny injuries to cells. Over time, the damage can lead to diseases like cancer or wrinkling of the skin as an aging process. Antioxidants neutralize free radicals, keeping them from harming our body cells keeping your body in better health and looking younger. If tumor cells do start to form, beta-carotene works to hinder their growth. Beta-carotene also triggers the body to release natural killer cells that attack and destroy tumors. So all in all, you should include pumpkin as a regular vegetable in your diet.

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 not only ensures you receive the maximum amount of nutrients from the potato but the skins are also alkaline in nature and so aid in the healing process of the body.

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.

Curry Leaf Chutney (Karuveppilai Podi)

Curry leaves contain compounds that function as antioxidants that play an essential role in keeping your body healthy and free from disease. Antioxidants remove potentially harmful free radicals and suppress oxidative stress, a condition that’s associated with chronic disease development. They may help improve the fighting power of the body against cancer cells, as well as reduce the risk of getting heart disease and help improve the condition of the brain and its neurological system. Most importantly, it is said to be great for the growth of hair and to prevent graying. 🙂

Nachni Kapa (Finger Millet Pudding)

Millets are hardy small-seeded annual grasses that are cultivated as grain crops and grow in adverse weather conditions. They also require much less water and care as compared to grains like wheat or rice.

Ragi, like most other millets, is usually soaked overnight or for at least 12 hours to ‘activate’ the fibre in it. It is then dried in the sun for a few hours before being roasted and powdered to be ready for use. Traditionally, we Indians harvested rain fed nachni, sprouted it to get the nutrients to an optimal level, dried it and then ground it to a fine powder. This powder was sieved to get the nachni ‘satva’, cooked in water, sweetened, and used to wean babies off mother’s milk.

Ragi/Nachni is rich in niacin (vitamin B3), and especially minerals like calcium and iron because of which it has traditionally been used to feed infants and babies and to keep anaemia at bay in children. Sprouted ragi is also rich in vitamin C that helps absorb iron better.

Ragi/Nachni (finger millet) is rich in complex carbohydrates which may help in preventing blood glucose levels from spiking after a meal as they take longer to digest thus releasing energy slowly and keeping one satiated for a longer time. The dietary fibre may help to control the ‘bad’ cholesterol and raise ‘good’ cholesterol levels and lower triglycerides. The soluble fibre in ragi absorbs cholesterol before it enters the bloodstream whereas the insoluble fibre acts like a prebiotic supporting the good bacteria in the gut.

Kasai (Kashai, Kadha) Warm Beverage

Coriander seeds are fragrant and rich in vitamins, minerals and antioxidants. They’re used very often in curries and other traditional Indian dishes in the powdered form. They are believed to have many health benefits including helping to lower blood sugar levels because of its diuretic property and reduce blood sugar levels by increasing enzyme activity in the body. In fact, coriander seeds should be used with caution as it has been observed they reduce blood pressure in a very short time and to a great extent. The vitamin K present in them is said to help prevent osteoporosis and support heart health. The antioxidants in coriander seeds may help reduce the risk of some cancers as well as slow the aging process. The antimicrobial compounds in them may help fight infections, and the anti-inflammatory properties they have may promote brain, skin, and digestive health.

Cumin seeds, like coriander seeds, are rich in vitamins, minerals (especially iron), antioxidants and antimicrobial/antibacterial compounds. Cumin seeds have been used to treat digestive problems traditionally and they have almost the same health benefits as coriander seeds.

Fennel seeds also have more or less the same properties. They are specially used as a mouth freshener after meals traditionally because they help reduce bad breath. This is because of the specific aromatic essential oil in them that has antibacterial properties.

Sabudana Khichdi

Sabudana is high in both calories and carbohydrates and is therefore an excellent source of quick energy. It’s great before a workout because it’s a wonderful source of energy and after a heavy workout as it delays fatigue. It is said to improve endurance too. Just make sure it isn’t made in a lot of oil. Because it is gluten free, it is good for people with Celiac disease as it doesn’t cause any discomfort like bloating, diarrhoea or stomach pain. In fact, the dietary fibre it contains helps digestion. It can help weight gain in a healthy manner if eaten in larger quantities. The high content of potassium in it may help improve heart health by flushing out sodium thus lowering blood pressure. As a great source of calcium, it is fed to babies over a year old to develop stronger bones and may also help prevent osteoporosis.

Peanuts are packed with healthy fat, high-quality protein, and potassium, phosphorous, magnesium, and B vitamins. Peanut skins also contain antioxidants. Peanuts are best eaten raw and not roasted.

Alsi ki Chutney with Sesame Seeds (Flaxseed Chutney)

Flax seeds are tiny powerhouses of nutrition well known for their high content of omega-3 fatty acid alpha-linolenic acid (ALA), an essential fatty acid which means that your body cannot produce it and so you need to obtain it from the food you eat. It is important to grind the seeds before eating them as the oil is locked up inside the fibrous structure of the seed and it cannot be released when eaten whole.

Flax seeds also have high amounts of protein as well as soluble and insoluble fiber. Soluble fiber helps regulate blood sugar and cholesterol levels. It also promotes digestive health by feeding your beneficial gut bacteria. When mixed with water this soluble fiber becomes very thick and combined with the insoluble fiber content, flax seeds become a natural laxative, promoting good bowel movement, preventing constipation, and reducing your risk of diabetes. It’s recommended to drink plenty of water when eating these seeds because of their high fiber content. For people who are not used to eating a lot of fiber, incorporating flax seeds too quickly can cause mild digestive problems. These include bloating, gas, abdominal pain, and nausea. Chutneys are a great way to avoiding these problems as they are eaten along with a lot of other vegetables and pulses in our traditional Indian meals.

Ansa Phansachi Bhaji

Fruits are a great source of energy and nutrients like vitamins and minerals. Additionally, fruits supply dietary fiber, which may help lower the incidence of cardiovascular disease and reduce unnecessary weight gain. Fruits are a source of phytochemicals that function as antioxidants, phytoestrogens, and anti-inflammatory agents and support protective mechanisms for the body. Coconut is a great source of natural fats and lots of fiber. Cooking fruits, or vegetables for that matter, causes the loss of a great amount of water-soluble vitamins, and the longer a food is cooked, the greater the loss of nutrients. Raw foods are more nutritious than cooked foods because enzymes are also destroyed in the cooking process. Enzymes are heat sensitive and deactivate easily when exposed to high temperatures. So, it’s best to eat fruit uncooked and in its natural form, but we can always enjoy a traditional food once in a while.

Khamang Kakdi (Cucumber Peanut Salad)

Cucumbers are a great fruit to keep you hydrated because they are 95% water. So ‘eating’ your water is a great way to keep that thirst away. They are low in calories and rich in fiber so aid in digestion and help you stay regular and avoid constipation. The phytonutrients (plant chemicals) in cucumbers that are called lignans may help prevent osteoporosis, heart disease, and some cancers. The antioxidants such as beta carotene in cucumbers can help fight free radicals in your body, unpaired electrons that damage cells and generally lead to disease. They have small amounts of vitamin K and vitamin A that help blood clot and keep your bones healthy respectively. Vitamin A also enhances the function of vision, the immune system, and reproduction. It also makes sure organs like your heart, lungs, and kidneys work the way they should.

Mode aleli Chawli chi Bhaji with Coconut (Sprouted Black-eyed Beans Curry with Coconut)

Pulses are a great low-fat source of protein with high levels of fibre. Pulses contain both soluble and insoluble fibre and one cup of cooked pulses gives you more than half the amount of fibre you need for the entire day. Pulses also contain important vitamins and minerals like iron, potassium, calcium, folate, zinc, iron, and magnesium. Pulses also contain resistant starch, a type of carbohydrate that behaves like fibre in the body, and this helps improve gut health. Soaking and rinsing dry beans before cooking can help to reduce the flatulence that may be caused by these carbohydrates.