vegan food Archives - Page 2 of 3 - Indian Vegan Cookbook

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.

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.

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.

Raw Mango Kadhi

Raw mango is available for almost 5 to 7 months of the year and is a very versatile ingredient. It is used in preserves, chaats, chutneys, main dishes, and beverages. It is high in vitamin C, calcium, magnesium which is useful for releasing toxins from the body. Raw mangoes are also high in niacin, which helps boost cardiovascular health.

Kairi (Raw/Green Mango) Chutney

Kairi (raw/green) mango comes in different levels of sourness and is available for almost 6 to 8 months of the year. It is a very versatile ingredient and is used in pickles, preserves, chaats, chutneys, main dishes, and beverages. It is high in vitamin C, calcium, and magnesium which are great to detoxify the body. Raw mangoes are also high in niacin, which helps boost cardiovascular health.

Upma with Vegetables

Wheat has been used in various forms, especially ground roughly or fine for centuries. Some people find it difficult to digest wheat because of the gluten in it. Wheat is easier to digest when eaten with a lot of vegetables that contain the fibre. Wheat contains relatively high amounts of protein, dietary fiber, carbohydrates and minerals like calcium. It also contains micronutrients like magnesium, phosphorus, potassium and B vitamins. Wheat kernels have three parts: the bran (outer layer), the germ (core of the kernel), and the endosperm (starchy middle layer). White flour is made by removing the bran and the germ leaving only the endosperm which contains only protein, carbohydrates, and a small number of B vitamins and minerals. The bran and germ layers that are removed are rich in fiber, B vitamins, antioxidants, phytochemicals, and minerals like iron, copper, zinc, and magnesium. Therefore, it is best to eat whole wheat than refined flour/maida as well as eat it with a lot of vegetables.

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.

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.