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Peanut and Dried Coconut Chutney

Peanuts are said to have originated in South America but are now a staple in many parts of India, especially Maharashtra. They are not nuts but are actually legumes like green peas, soybeans, and lentils, but have almost the same health benefits as the more expensive nuts like walnuts. Peanuts are acidic in nature when roasted and are better eaten soaked overnight. However, their shelf life is short in the soaked form. They contain a good amount of magnesium, folate, vitamin E and copper, which help prevent heart disease by lowering cholesterol levels. On the other hand, many plant-based doctors recommend heart patients avoid consuming ANY ingredient that has fat in it and peanuts have a good amount of it. 22 to 30% of the total calories are proteins and 100 gms of peanuts contain almost 50 grams of fat making them a delicious and satiating snack or part of a meal. This is why peanuts have found a fond place in the diet of rural India. Peanuts have a low-glycemic index so release energy into the blood stream at a slow pace. This means that they don’t cause a spike in blood sugar levels and have shown to lower the risk of type 2 diabetes in women. Peanuts also contain a good amount of fibre, an ingredient that helps reduce inflammation and helps keep bowel movement smooth. The thin papery skin contains many antioxidants and phytochemicals and is beneficial to fight free radicals so eat your peanuts whole!

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Dadpe Pohe

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.

Peanuts are a great source of plant protein and enhance the nutritional value of poha. 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 after soaking and not roasted.

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Daali Kanda (Moong dal with onion)

Moong bean is a legume native to India and is a low-carb, high-protein bean. In fact, moong is one of the best plant-based sources of protein. They’re rich in essential amino acids or those that your body is unable to produce on its own. It is rich in fiber, especially if it is used with the green skin on it. It is also rich in potassium and manganese, some B vitamins, and along with the fiber enhances the body’s capacity to fight and rectify lifestyle diseases like heart problems, diabetes, and hypertension. Like other legumes, it also contains resistant starch which is great for the gut microbiome. It’s much easier to digest than other pulses and legumes. Sprouted moong beans are better nutritionally and contain more free amino acids and antioxidants. In fact, sprouted moong may contain as much as six times more antioxidants than regular mung beans. So, all in all, it’s a great addition to your meals.

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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.

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. Potato skins are alkaline in nature so it’s best to leave them on.

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Alsi ki Chutney with Coconut (Flaxseed Chutney)

Flax seeds are rich in the essential omega-3 fatty acid alpha-linolenic acid (ALA). Flax seeds are usually ground before eating them to release the oil locked up inside the fibrous structure of the seed and which cannot be released when eaten whole.

Flax seeds also have high amounts of protein as well as soluble and insoluble fibre, which help regulate blood sugar and cholesterol levels and promote digestive health by providing the required food for beneficial gut bacteria. Flaxseed powder is often used to replace egg for its binding quality when mixed with water, and so it is recommended to drink plenty of water when one eats flax seeds. The proportion is usually 3 parts of water to 1 part of flax seed powder. This mixture is also a natural laxative.

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