traditional Indian food Archives - Page 2 of 2

Sweet and Sour Coriander Chutney

Coriander like all leafy greens is rich in chlorophyll, a compound that may help in treating cancerous tumours. It also helps to prevent damage done to genes by harmful aflatoxins. Regular consumption of greens has been shown to increase antioxidants in the body 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.

Masala Pohe (Spicy Pressed Rice)

Poha is made by soaking the rice and then flattening and drying it. It can be considered to be an uncooked form of rice yet doesn’t really need to be cooked to be consumed. It has a reasonable amount of carbohydrates, some potassium, sodium and protein, and is easily digested. Coconut is a great source of natural fats and lots of fibre. Fibre helps in digestion as well as regulating the absorption of nutrients.

Kelyachi Muluke (Banana Fritters)

Bananas are well known for their health benefits and are therefore an excellent food for babies and children too. They are rich in potassium and magnesium that may help manage blood pressure and in turn diabetes, lower the risk of stroke, and keep your bones healthy. The soluble fibre in them can help keep your cholesterol and blood pressure in check, and help ease inflammation. A ripe banana is a good source of prebiotics or in other words the carbs that feed the good bacteria in the gut, helping to keep it in a healthy condition, pectin (another fibre) may help prevent constipation and soften stools, and the relatively high content of Vitamin C in them helps protect you from the effect of free radicals.
It’s important to note that you should always have them on an empty stomach, especially to reverse lifestyle diseases like hypertension and diabetes.

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.

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.

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.

Indian Spinach Curry (Malabar Spinach)

Indian spinach (Malabar Spinach) is mostly available during the monsoon. It is very easy to clean and cook and tastes more or less like spinach. This green leafy vegetable is rich in all the nutrients in most green leafy vegetables like calcium, potassium, magnesium, iron, and vitamin A. It’s especially good for women and children who have iron deficiency. It is low in calories and high in fiber. This miracle green leafy vegetable originated in Asia but is now grown in most tropical regions. It is usually cooked but can also be used raw in salads as well as in smoothies.

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.

Red Coconut Chutney

Ingredients 1 cup (½ coconut) grated fresh coconut 4-5 dry beydgi red chillies 4-5 garlic pods A small lime sized ball or 1″ ball of

Indian Vegan Cookbook

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