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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.

Kadhas or Herbal Infusions

Ginger contains over 400 natural compounds one of which is gingerol, which has medicinal properties. It has been part of Indian cuisine and medicine for centuries. Even the leaves are used in some delicacies like patoli. Ginger improves the movement of the digestive tract thus helping food pass faster through the stomach and into the intestines. Travellers who suffer from motion sickness must be familiar with the positive impact ginger has on the sensation of nausea, too. Ginger has been known to reduce bloating, gas and constipation and ease other digestive disorders and reduce inflammation. For generations, Indian households have used ginger to make warm teas to relieve symptoms of cold and cough and also to fight infections or the growth of bacteria.

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.

Pepper corn is famous as the “king of spices and has been used in Ayurveda for centuries. Black pepper corn are high in antioxidants and may help reduce the harmful effect of free radicals as well as inflammation inside the body which is a major symptom of diabetes, hypertension, heart disease, arthritis, asthma, allergies, and even cancer. Moreover, pepper corn may help in absorbing nutrients, improve gut health by increasing the good bacteria, and relieve pain.

Lemongrass is a fragrant ingredient used to enhance the smell of soaps, candles, insect repellents, dishwashing detergents, and insect repellents. It’s a great addition to teas and is useful for its reported antibacterial and antifungal properties. It may have an anti-inflammatory effect and has been traditionally used to relieve pain and reduce fever.

Lime Mint Drink

Lemon is rich in vitamin C and acts as an antioxidant, whereas mint is said to help improve digestion, brain function and conditions like irritable bowel syndrome. It is also said to prevent bloating and gas and alleviate cold symptoms.

Raisins contain tartaric acid, which is a protein that may have anti-inflammatory properties, improve intestinal function, and help improve good gut bacteria levels. Since raisins have a low glycaemic index, they are much better than sugar or jaggery both of which are processed sweeteners.

Plain Coconut Milk

Coconuts are high in fat but equally high in fibre making it difficult to consume too much fat if eaten grated or sliced. Coconuts have been used in India for centuries and in both savoury and sweet dishes as well as in kachumbers or salads. The medium-chain triglycerides in coconut flesh are absorbed directly from the small intestine and used for energy. Coconuts are rich in manganese, which promotes bone health, have a good amount of copper and iron which are necessary for the formation of red blood cells, and selenium and phenolic compounds which may act as an antioxidant. Just watch out with the amount you eat as it is high in fat and so in calories.

Sardali Vaday

Urad dal is a very common lentil or as we call it a pulse that is found in almost each South Indian home. It is used in the whole or split forms both with and without the black skin on. Urad dal has a good number of amino acids and gets a complete protein profile with all amino acids when combined with a grain like rice. It has a low glycaemic index and because it also contains indigestible fibre it helps in maintaining sugar levels by releasing energy slowly. It is a good source of carbohydrates, iron, calcium and smaller amounts of lipids, all of which may support the growth of bones and help improve heart conditions. Urad dal when eaten with its skin on is a good source of prebiotics as the indigestible skin stimulates the growth of helpful bacteria in the intestine thus improving gut health. Antioxidants such as polyphenols in urad dal may help reduce the impact of free radicals that damage cells thus preventing conditions like cancer, neurodegenerative diseases, and atherosclerosis, and the phenolics, tannins, flavonoids, and phytic acid may help keep the liver and kidney in good order.
Chana is eaten in both the whole and split forms and as besan or the ground form all over India. It is considered to be 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 glycaemic index making it a good option for maintaining sugar levels and increasing the feeling of satiety faster. The healthy fats in chana have antioxidant properties that may help reduce inflammation. Most importantly, pulses help restore soil fertility by fixing nitrogen in it.

Indian Vegan Cookbook

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