Maharashtrian Cuisine Archives - Page 5 of 8

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.

Masala Pohe (Spicy Pressed Rice)

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. Coconut is a great source of natural fats and lots of fibre. Fibre helps in digestion as well as regulating the absorption of nutrients.

Batatyachi Kapa (Spicy Fried Potato Slices)

Potatoes are a root vegetable enjoyed by old and young alike. Potatoes are rich in energy in the form of carbohydrates, contain a considerable amount of protein, vitamins C and B6, niacin and folate, and minerals like potassium, manganese, magnesium and phosphorous, fibre and compounds like flavonoids, carotenoids and phenolic acids, which are antioxidants that help to neutralize potentially harmful molecules known as free radicals. The skin of the potato apart from containing a considerable amount of fibre is not only alkaline in nature but also contains a great amount of the vitamins and minerals, so it’s best to cook and eat potato in its whole form. However, potatoes when fried or cooked with a lot of oil are pretty unhealthy, so it’s best to avoid French fries or fried potato dishes like this one unless you can make it with just a few drops of oil.

God Polay (Sweet Rice Flour Pancake Rolls)

Many cultures consider rice to be a staple grain because it contains vital carbohydrates that provide the body energy even though it contains less protein than other cereals. Carbohydrates can keep you energized and satisfied and are important for fuelling exercise. Rice, particularly white rice, generally gets digested easily because it is low in fat and fibre, and so it’s better to eat brown or semi-brown rice. Brown rice, especially, is an excellent source of many nutrients, including fibre, manganese, selenium, magnesium, and B vitamins.

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

Gul Pohe (Pressed Rice in Jaggery and Coconut)

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.

Indian Vegan Cookbook

Posts in category: Maharashtrian Cuisine