Lunch or Dinner Archives - Page 7 of 9

Wild Mango Sasam 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.

Mango Sasav Raita

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.

Sarson Ka Saag (Spicy Mustard Greens Vegetable)

Sarson or mustard greens have a strong bitter, spicy flavor that is distinctive and makes it so special. They are low in calories and high in nutrients including many health-boosting antioxidants like flavonoids, beta carotene, lutein, and vitamins C and E that fight free radicals (unstable molecules) that can damage your cells. It is for this reason that sarson leaves can protect your skin and lower risk factors of diabetes. Both raw and cooked mustard greens are a phenomenal source of vitamin K, which is best known for its vital role in helping with blood clotting. It’s also been shown to be essential for heart and bone health. The greens are also a great source of several B vitamins, including thiamine (B1,) niacin (B3,) and pyridoxine (B6.)

Shepuchi Bhaji with Channa Dal (Dill Leaves Bhaaji with Bengal Gram)

A lot of Indians cook a pulse and a vegetable together making the dish more nutritious, delicious, and filling. Channa dal is great to combine with dill leaves, fenugreek leaves, cabbage, capsicum, and bottle gourd, snake gourd, ridge gourd, etc. either in a dry vegetable or curry form. Dill leaves are rich in a variety of nutrients including Vitamin A, C, D, riboflavin, manganese, folate, iron, copper, potassium, magnesium, zinc and dietary fibres. These nutrients and antioxidants, not only protect the cells against free radical damage but also promote healthy vision, augment skin, boost immune functions, treat digestive anomalies, remedy sleep problems, fortify bone health, relieve respiratory infections, regulate hormonal balance, and enhance reproductive health.

Radish Leaf Bhaaji with Onion

Recipe credit: Darshana Muzumdar Serves 4 as a part of an Indian meal. Ingredients ½ kg radish leaves ½ kg onions ¼ tsp cumin seeds

Radish Leaf Bhaji with Channa Dal

Recipe credit: Darshana Muzumdar Serves 4 as a part of an Indian meal. Ingredients ½ kg radish leaves ½ cup channa dal (Bengal gram) ½

Methi Leaf Bhaji with Channa Dal and Onion

Fenugreek leaves are very low in calories and fats, have a low glycemic index, are a rich source of dietary fiber and are an excellent source of several vital antioxidants and minerals like folic acid, vitamin C, vitamin A, vitamin E, carotenes, calcium, iron, magnesium, potassium, selenium, and manganese. The soluble and insoluble dietary fiber content in the leaves aid in digestion and smooth bowel movements. Methi leaves contain certain chemicals that aid in insulin production. These leaves are an excellent sources of vitamin K, which is important to help strengthen bone mass and prevent osteoporosis. Fresh methi greens help prevent iron deficiency anemia and may help protect a person from cardiovascular diseases, asthma, and colon and prostate cancers. These greens work as an antibacterial and aid in the cure of Alzheimer’s disease. So all in all, it’s a good ingredient to have in your diet on a regular basis.

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.

Suran Upkari (Yam)

Yams are nutrient-dense tuber vegetables that come in many colors the most commonly used one in India being the elephant foot yam or suran or jimikand in Hindi. Yams are versatile, easy to prepare, fast to cook, and a great vegetable to include in your diet in both sweet and savory dishes.
They’re a great source of fiber, potassium, manganese, copper, and antioxidants like vitamin C that support bone health, metabolism, and heart function, and are also said to boost brain health, reduce inflammation, and improve blood sugar control. Copper is vital for red blood cell production and iron absorption, while vitamin C can boost your immune system. Yams contain a unique compound called diosgenin, which has been found to promote neuron growth and enhance brain function and improved memory and learning abilities. Remember that chronic inflammation is linked to an increased risk of various conditions, such as heart disease, diabetes, and obesity. Yams provide several antioxidants that may have anticancer properties and may help reverse irritable bowel syndrome (IBS), and stomach ulcers. Yams also contain resistant starch that may increase digestive enzymes that help break down food and increase the number of good bacteria in your gut.

Indian Vegan Cookbook

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