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.
Wheat has been used in various forms, especially ground roughly or fine for centuries. Some people find it difficult to digest wheat because of the gluten in it. Wheat is easier to digest when eaten with a lot of vegetables that contain the fibre. Wheat contains relatively high amounts of protein, dietary fiber, carbohydrates and minerals like calcium. It also contains micronutrients like magnesium, phosphorus, potassium and B vitamins. Wheat kernels have three parts: the bran (outer layer), the germ (core of the kernel), and the endosperm (starchy middle layer). White flour is made by removing the bran and the germ leaving only the endosperm which contains only protein, carbohydrates, and a small number of B vitamins and minerals. The bran and germ layers that are removed are rich in fiber, B vitamins, antioxidants, phytochemicals, and minerals like iron, copper, zinc, and magnesium. Therefore, it is best to eat whole wheat than refined flour/maida as well as eat it with a lot of vegetables.
Tomatoes are a versatile ingredient and are rich in fiber and other nutrients like vit C and lycopene. Tomatoes grown with heritage seeds are tastier and more nutritious. In fact, the tastier the tomatoes, the more the nutrition. Tomatoes have an anti-inflammatory effect that protects muscles and may help athletes recover after exercise.
Flax seeds are rich in the essential omega-3 fatty acid alpha-linolenic acid (ALA). Flax seeds are usually ground before eating them to release the oil locked up inside the fibrous structure of the seed and which cannot be released when eaten whole.
Flax seeds also have high amounts of protein as well as soluble and insoluble fibre, which help regulate blood sugar and cholesterol levels and promote digestive health by providing the required food for beneficial gut bacteria. Flaxseed powder is often used to replace egg for its binding quality when mixed with water, and so it is recommended to drink plenty of water when one eats flax seeds. The proportion is usually 3 parts of water to 1 part of flax seed powder. This mixture is also a natural laxative.
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.
Pulses are a great low-fat source of protein with high levels of fibre. Pulses contain both soluble and insoluble fibre and one cup of cooked pulses gives you more than half the amount of fibre you need for the entire day. Pulses also contain important vitamins and minerals like iron, potassium, calcium, folate, zinc, iron, and magnesium. Pulses also contain resistant starch, a type of carbohydrate that behaves like fibre in the body, and this helps improve gut health. Soaking and rinsing dry beans before cooking can help to reduce the flatulence that may be caused by these carbohydrates.
The coconut masala in this dish adds fiber and fat keeping you satiated for a long time. Sprouted beans are more nutritious and they require much less cooking time. Sprouts are rich in digestible energy, vitamins, minerals, amino acids, proteins, and phytochemicals, as these are necessary for a germinating plant to grow and are also essential to human health. Sprouting breaks down complex compounds into a simpler form which is why sprouts are also called pre-digested foods. Sprouts provide a good supply of Vitamins A, E & C plus B complex which help in digestion and the release of energy. They are also essential for the healing and repair of cells. However, vitamins are very perishable and so fresh sprouts have a higher vitamin content. Some sprouts can yield vitamin contents 30 times higher than the dry bean.
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 is a very popular curry made using different vegetables along with pigeon peas (tur dal as it is popularly known in India) and flavoured with sambhar powder. The masala flavouring varies according to the region it is made in. Some people add coconut to the masala, others add cumin and yet others add mustard seeds. Each family has their own traditional ingredients, so try making it using different ingredients till you get the one you like most. Both dried red chillies and black pepper in the masala powder give the sambhar the hot spicy flavour. Coconut, majorly used in coastal areas, gives the sambhar a thicker texture as well as a sweeter taste. Here I have shared two popular sambhar masala powder recipes.
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.
