Rassa Polay (Sweet Rice Pancakes)
Recipe credit: Darshana Muzumdar Serves 4 as part of a traditional Indian meal. Polay is the Marathi or Konkani word for dosas or pancakes. Pola
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Posts in category: Maharashtrian Cuisine
Gul Pohe (Pressed Rice in Jaggery and Coconut)
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.
Coconuts have been grown in India for centuries and have traditionally been used in both savoury and sweet dishes. Coconuts are considered a source of healthy fat, but the fat will add up if they are consumed in the form of coconut milk or oil. Also, they contain small amounts of saturated fats and so should be eaten in smaller quantities. Eaten grated or in pieces, they are a great source of fibre and so help digest the fat in them more easily and also keep the quantity consumed lower. The fat in coconuts is easier for the human body to digest and they don’t contain cholesterol like animal fats Coconut also contains iron, manganese, copper and magnesium, which aid in protecting against disease and ease inflammation in the body.
Rasaayan
Bananas are among the most important food crops on the planet and are easily available all-round the year making them one of the world’s most commonly consumed fruits. Bananas are not only easy to digest but are also filling and nutritious. Eating a fill of bananas for breakfast as a meal in itself is one of the best ways to start the day. It’s also nature’s best fast food and best when eaten on an empty stomach. Like most other fruits, when we eat bananas in plenty accompanied by a good amount of water, they help digestion and improve bowel movement to a great extent.
Because bananas contain considerable amounts of fibre, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients, they are an excellent food to improve overall health. Bananas have a relatively low glycemic index due to the high content of resistant starch and fibre, which makes the carbs in them enter your bloodstream more slowly preventing a spike in blood sugar. Bananas contain water-soluble fibre in the form of pectin, which binds food in the intestine and adds bulk to the stools, which may help prevent or cure constipation.
Both pectin and resistant starch not only support the growth of beneficial gut bacteria but also moderate the rise in blood sugar after a meal, breaking the myth that they are not good for diabetics. The resistant starch is fermented by bacteria in the large intestine improving gut health which in turn can help reduce depression and anxiety.
Bananas are especially rich in potassium, a mineral that promotes heart health and normal blood pressure. They are also rich in vitamin B6 and vitamin C as well as several antioxidants that help reduce the speed of aging and prevent the risk of heart disease.
Check out why smoothies are good for you in our “Smoothies and Breakfast Drinks” section.
Coconut Kheer
This traditional sweet dish is mostly made when we have guests over or for some special occasion like a birthday or something similar. It’s easy to make and loved by both young and old alike.
Puran Poli with Gulawni or Coconut Kheer
Chana dal, or split chickpeas, is a nutritious legume rich in protein, fiber, and essential minerals, and has been used traditionally for generations. It has several health benefits as per every 100 grams, it includes around 360-400 calories, 20-22 grams of protein, which is an excellent source for muscle repair and growth, 60-65 grams of carbohydrates, and 10-12 grams of fibre, which promotes healthy digestion and can help prevent constipation. It has only 2-4 grams of fat so supports heart health. It also contains several vitamins like B vitamins (B6, folate, niacin, thiamin, riboflavin) and minerals like iron, phosphorus, magnesium, manganese, and copper. These are good for a healthy skin.
Sesame Seed Chutney
Sesame seeds are rich in fibre, which helps in improving digestion and may also help in reducing the risk of heart disease, some cancers and prevent putting on excess weight. Though sesame seeds contain saturated fats, the majority of fats in them are polyunsaturated and monounsaturated fats or good fats that may help in lowering cholesterol levels. Roasting sesame seeds reduces the impact of the oxalates in it that may inhibit the absorption of other minerals in them. It’s a great source of plant based protein especially in the hulled (though it reduces the fibre and vitamin B content) and roasted seeds as it helps in the absorption of this nutrient. It is also well known to be rich in calcium, that’s mainly found in un-hulled seeds, and the absorption of this nutrient is improved by soaking, roasting, or sprouting the seeds.
Garlic Chutney (Maharashtrian)
Dry coconut is a nutritious and delicious ingredient to use in recipes, adding flavour, texture, and a hint of natural sweetness to curries, chutneys and sweet dishes. However, it should be consumed in low amounts as it is high in fat and calories. The saturated fat in coconuts is in the form of medium-chain triglycerides (MCTs), which the body absorbs directly in the small intestine and rapidly uses as a quick source of energy. This fat is also believed to support metabolism. Dry coconut is also high in fibre, which contributes to feelings of fullness and helps slow digestion. Most of the fibre in coconut, whether fresh or dry, is insoluble, meaning that it doesn’t get digested. Instead, it works to move food through the digestive system and supports bowel health. Moreover, both fresh and dry coconut are rich in minerals like manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol. Coconut is also rich in copper and iron, which help form red blood cells, and also selenium, an important antioxidant that protects our cells. Antioxidants can neutralize harmful compounds in our body called free radicals (which contribute to chronic disease) and help protect against DNA damage. Garlic has shown some health-promoting and disease-preventing effects on many human common diseases, such as cancer, cardiovascular and metabolic disorders, blood pressure, and diabetes, through its antioxidant, anti-inflammatory, and lipid-lowering properties, as demonstrated in several studies.
Kairi Chutney with Coriander (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.
Pudina (Mint) Chutney
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.
hough peanuts are a legume and not a nut, they have many of the same health benefits as the more expensive nuts. They are packed with healthy fats, high-quality protein, and are fairly high in calories and fiber making them a great go-to snack that can keep you satiated for a long time. They also contain plenty of potassium, phosphorous, magnesium, and B vitamins. Peanut skins also contain antioxidants. Peanuts are best eaten soaked (overnight or for at least 6 hours) and not roasted and can be added to salads, chutneys and curries. The light skinned peanuts are usually sweeter and better in taste.
Chana dal is eaten in both the split and ground form all over India and is considered 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 glycemic index making it a good option for maintaining sugar levels and increasing the feeling of satiety faster and the healthy fats have antioxidant properties that may help reduce inflammation. Most importantly, pulses help restore soil fertility by fixing nitrogen in it.
Easy Coconut Chutney (with chana dal/split chickpeas)
Coconuts are high in fat and so in calories but they are also high in fibre and low in carbohydrates. This combination prevents one from consuming too much coconut as the fibre and fat soon create a feeling of satiety. The combination of high fibre and low carbohydrates may also help control blood sugar levels. Moreover, the fat in coconuts is in the form of medium-chain triglycerides which the body metabolizes differently as compared to saturated fats by absorbing them directly from the small intestine and rapidly using them for energy. This may promote body fat loss when eaten in place of long-chain saturated fats from animal foods.
Coconuts are also rich nutritionally being especially high in manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol. They’re also rich in copper and iron, which help form red blood cells, and also selenium which is an important antioxidant that fights free radicals. Coconuts may help block the growth of certain bacteria because of the antibacterial effect they have.
Coconuts also contain several phenolic compounds, which are antioxidants helping to neutralize the free radicals, which contribute to chronic diseases. According to one study, some of these antioxidants may help protect against DNA damage and cell damage and death caused by chemotherapy.