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Posts in category: Jain Friendly

Mango Sasav Raita

Mangoes are a great source of various nutrients, including vitamins A and C, folate, fiber, and copper. They are also relatively low in calories and fat. The body converts the beta-carotene in mangoes into vitamin A, which may help improve vision, skin health, and immune function. Vitamin C is a great antioxidant that may help reduce the rate of aging. The folate (a B vitamin) in mangoes assists cell growth and development, particularly during pregnancy. Mangoes also contain copper, a mineral that plays a role in energy production, nerve function, and immune health. The most ignored component in our nutrition is fibre which is very important for digestion and bowel movement. It also helps regulate blood sugar so is great for diabetics and mangoes are a good source of this dietary fiber. Coconut is high in fat and calories while moderate in carbs and protein. Most of the fats are medium-chain triglycerides (MCTs), which are absorbed intact in the small intestine and used by the body to produce energy. It’s the high content of manganese in coconut that not only supports enzyme function but also fat metabolism. The copper in coconut helps bone formation and heart health. Apart from manganese and copper, coconut is also rich in other minerals like selenium, phosphorus, potassium, and iron. Coconut contains a very high amount of insoluble fibre that doesn’t get digested but works to move food through the digestive system and helps bowel health.

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Sweet and Sour Raw Mango Pickle

Raw mangoes are not only yummy but have high fiber, zero cholesterol, and are nutrient rich. They stimulate our gastrointestinal tract to secrete various digestive enzymes and help reduce digestive problems, including acidity, indigestion, constipation, and morning sickness. They are rich in vitamins A, C, and E, which boost our immunity, improve gum issues, reduce the risk of blood disorders, and help fight many diseases by increasing white blood cells in our body. Raw mangoes contain magnesium and potassium, which enhance the healthy functioning of our heart and the antioxidant mangiferin in them may help reduce the risk of heart disease. Other antioxidants in them may help improve vision and eye health, reduce inflammation and decrease the risk of cancer. Green mangoes are also rich in nutrients that promote collagen synthesis which in turn improves skin health and stimulates hair growth and helps keep the scalp healthy.

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Raw Mango Raita with Coconut

Raw mangoes are not only yummy but have high fiber, zero cholesterol, and are nutrient rich. They stimulate our gastrointestinal tract to secrete various digestive enzymes and help reduce digestive problems, including acidity, indigestion, constipation, and morning sickness. They are rich in vitamins A, C, and E, which boost our immunity, improve gum issues, reduce the risk of blood disorders, and help fight many diseases by increasing white blood cells in our body. Raw mangoes contain magnesium and potassium, which enhance the healthy functioning of our heart and the antioxidant mangiferin in them may help reduce the risk of heart disease. Other antioxidants in them may help improve vision and eye health, reduce inflammation and decrease the risk of cancer. Green mangoes are also rich in nutrients that promote collagen synthesis which in turn improves skin health and stimulates hair growth and helps keep the scalp healthy.

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Methi Sukki Bhaaji with Channa Dal

Fenugreek and fenugreek leaves are a common ingredient in Indian dishes. They have been used in alternative medicine for a long time because of their strong antioxidant qualities. Antioxidants help in removing free radicals that are the main cause for the damage of cells and aging. Regular consumption of fenugreek leaves helps in weight loss because they are low in calories and high in fibre content. The insoluble fibre in methi leaves also reduces the risk of constipation and promotes regular and healthy bowel movements. Methi leaves are rich in iron and help keep anemia at bay. They also contain high amounts of calcium, and vitamins A, K, and C, so are very good for bone health. These leaves are also rich in folate, which is required for the rapid growth and multiplication of RBCs and WBCs in the bone marrow.

Channa dal or Bengal gram is a staple in India. Bengal gram is rich in protein serving as a building block for our muscles. Chana dal is rich in folates, which is essential in the prevention of diseases like stroke, depression, dementia, among others. It is also rich in calcium and fibre, helping with bone health and keeping blood sugar levels steady respectively as well as with weight loss. One of the greatest benefits of chana dal is that it has no trans fats but has healthy fats instead, that are essential for treating inflammation.

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Beetroot Sukke

Some Jains eat vegetables like potato and beetroot so this dish has been included in the Jain friendly category. Beets are low in calories and packed with essential vitamins, minerals and fiber. They contain nitrates that are beneficial for improving energy levels and athletes usually have them 2–3 hours before it’s time to train or compete. The fiber in them helps in improving digestion and reducing the risk of a number of chronic health conditions. They are best had raw but are beneficial even if cooked. The best is that they are a treat for the eyes.

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Cauliflower Bhaat (Cauliflower Pulav)

Cauliflower Bhaat (Cauliflower Rice) is a delicious and easy to make dish. Cauliflower ranks among the top 25 powerhouse fruits and vegetables in the Centers for Disease Control and Prevention’s Aggregate Nutrient Density Index (ANDI), a scoring method that ranks foods based on their nutrient content per calorie. Cauliflower is a cruciferous vegetable and is a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese.

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Uppit (pronounced oo-pit)

In Northern India, coarsely ground wheat is called sooji, and in South India, it is called rava. Semolina as it is called in English is used in many Indian dishes both sweet and savory. Wheat is one of the oldest and most important of all cereal crops globally. Though it is majorly grown in some northern states of India, it is popularly used in making upma or uppit in the South. It is an important source of carbohydrates as well as the leading source of proteins (in the form of gluten) in human food, having a protein content of about 13%. It’s the gluten in wheat flour that gives elasticity and strength to dough. Whole wheat flour, made by grinding the entire wheat kernel, is generally considered healthier than refined wheat flour (maida) because it retains the bran and germ, which are rich in fiber, vitamins, and minerals. Rava or semolina is usually made from whole wheat in India. Many people prefer to use millets instead of wheat to make this dish as wheat is generally higher in gluten content and lower in fibre than most millets. However, compared to rice, wheat has a lower glycemic index and helps slow down digestion as well as aids bowel movement. It is important to note that gluten is a problem only for those who react negatively to it, or test positive for celiac disease. Most people can and have eaten gluten most of their lives, without any adverse side effects. Indian varieties of wheat like Sharbati and MP Shivor Gold have a much higher gluten content than Shivor, and MP Shivor has the least amount of gluten in it. Having shared this information, we think it is best to eat wheat or other cereals in as small quantities as possible and have cooked vegetables, pulses, and salads made with uncooked vegetables and fruit, as the main part of a meal.

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Plain Upma/Savoury Rawa (Savoury Semolina)

In Northern India, coarsely ground wheat is called sooji, and in South India, it is called rava. Semolina as it is called in English is used in many Indian dishes both sweet and savory. Wheat is one of the oldest and most important of all cereal crops globally. Though it is majorly grown in some northern states of India, it is popularly used in making upma or uppit in the South. It is an important source of carbohydrates as well as the leading source of proteins (in the form of gluten) in human food, having a protein content of about 13%. It’s the gluten in wheat flour that gives elasticity and strength to dough. Whole wheat flour, made by grinding the entire wheat kernel, is generally considered healthier than refined wheat flour (maida) because it retains the bran and germ, which are rich in fiber, vitamins, and minerals. Rava or semolina is usually made from whole wheat in India. Many people prefer to use millets instead of wheat to make this dish as wheat is generally higher in gluten content and lower in fibre than most millets. However, compared to rice, wheat has a lower glycemic index and helps slow down digestion as well as aids bowel movement. It is important to note that gluten is a problem only for those who react negatively to it, or test positive for celiac disease. Most people can and have eaten gluten most of their lives, without any adverse side effects. Indian varieties of wheat like Sharbati and MP Shivor Gold have a much higher gluten content than Shivor, and MP Shivor has the least amount of gluten in it. Having shared this information, we think it is best to eat wheat or other cereals in as small quantities as possible and have cooked vegetables, pulses, and salads made with uncooked vegetables and fruit, as the main part of a meal.

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