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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.

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.

Bharleli Foogi Mirchi (Stuffed Capsicum)

Commonly known as Shimla Mirch in India, capsicums or bell peppers are low in calories and exceptionally rich in vitamin C, which increases the absorption of iron from your gut. Eating raw bell peppers along with iron-rich foods such as green leafy vegetables may help increase your body’s iron stores, cutting your risk of anemia. They are also loaded with other antioxidants.

Sesame seeds are rich in protein, vitamins, minerals, and antioxidants and are often added to provide a nutty flavor and crunchy texture. Sesame seeds contain lignans and phytosterols, which are plant compounds that can help lower cholesterol. Phytosterols are also believed to enhance your immune response and decrease your risk of certain cancers. The sesamin and sesamolin in sesame seeds are known for their antioxidant and antibacterial properties. Antioxidants are important to your health because they protect your body against various diseases by slowing down damage to cells. They’re also packed with copper, which helps make red blood cells. Sesame seeds are an excellent source of manganese and calcium, both of which help your bones grow healthy and strong.

Coconut can be eaten raw, dried, or as flour, is delicious and easy to incorporate into both sweet and savory dishes. Coconut meat contains large amounts of medium chain fatty acids (MCFAs), a type of saturated fat that is much easier for the human body to digest than animal fats. These fats, also called medium chain triglycerides (MCTs), have been demonstrated to boost the endurance of trained athletes. Although coconuts are high in calories because of their fat content, they are also very high in fibre making sure you don’t consume too much by giving you a sense of fullness with very small amounts.

Besan (chickpea/ garbanzo bean flour) also known as gram flour has been a staple in Indian cooking for centuries. It is from the legume family and is lower in carbohydrates and calories but very rich in protein, iron, folate, and manganese apart from other vitamins, minerals and anti-oxidants. It is packed with fibre, is lower in calories than other flours and is very filling. It has a lower glycemic index thus preventing a spike in blood sugar. It is a great alternative to use as a gluten free flour. it’s lower in carbs and calories yet richer in protein and fiber.

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.

Teel Poli (Sweet Sesame Seed Flat Bread)

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.

Kobi Chi Koshimbir with Coconut (Cabbage Salad with Coconut)

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 treat constipation especially 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.

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.

Sambhar for Idlis and Dosas

Sambhar is a very popular curry made using different vegetables along with split pigeon peas also known as tur dal, arhar dal or red gram dal, and flavoured with sambhar powder. The vegetables, dal and the rice or idlis/dosa it is served with make it a complete, nutritious and delicious meal.

Toor dal is a nutritious and versatile legume used in many traditional preparations all over India. It is a staple for most and is usually eaten with rice. In combination with rice, it provides all essential amino acids and is also easy to digest. The significant amount of protein in toor dal helps in the formation of cells, tissues, muscles and bones as well as in their repair. It is rich in essential vitamins like folate, thiamine, riboflavin and niacin and minerals like iron, potassium, magnesium, zinc, and calcium. The high dietary fibre content and protein help control hunger, slow down digestion, support weight loss, reduce chances of diabetes and lower cholesterol. It also has a good amount of carbohydrates making it a very good addition to our meals.

Black Tea with Lemon Juice

The British introduced tea to India as late as the nineteenth century for use as a commercial commodity, but now India is the 2nd largest producer of tea in the world. Somehow, milk and sugar got added to it to make it a sweet drink to induce a kick in the mornings. All three ingredients: tea, sugar and milk are considered to be unhealthy as all are acidic in nature and should be avoided. Before Indian tea became popular, most households made healthier drinks called kadha or kasai and each home had their own recipe and combinations of spices. Some of these are still served in stalls outside temples in southern India.

Spiced Black Tea

This is a wonderful replacement for your morning cup of tea that is usually made with dairy milk. It’s not only delicious but also refreshing and soothing on the digestive system.

Indian Vegan Cookbook

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