Lemon-Ginger Rasam Recipe
Recipe credit: Darshana Muzumdar Serves 4 as part of a traditional Indian meal. Ingredients For the Tempering Method For the Whole-Food Plant-Based version:
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Posts in category: South Indian cuisine
Bottle Gourd or Cucumber Soup
Bottle gourd, normally known as lauki or doodhi in regional languages is commonly found in almost all parts of India. It is especially used in preparations like sambhar and in sweet dishes on festivals. Bottle gourd is composed of approximately 92% water, which makes it an excellent hydrating food. With its high water content, and minimal fat content, bottle gourd is an ideal choice for people who want to lose weight or maintain a healthy weight. Bottle gourd is a good source of dietary fiber, which assists in bowel movement and slowing down the digestive process as well as giving a feeling of fullness and so aiding in weight management. It contains essential vitamins like vitamin C, vitamin K and a range of minerals including calcium, magnesium, and potassium, which are essential for maintaining healthy bones, muscles, and electrolyte balance. Potassium is especially important as it promotes the relaxation of blood vessels, thereby supporting healthy blood flow and reducing the risk of hypertension. Bottle gourd also contains compounds such as flavonoids, phenolic compounds, and antioxidants that help protect the liver cells from damage caused by oxidative stress and toxins. Antioxidants also support a healthy immune system and help keep away chronic lifestyle diseases. Additionally, bottle gourd is considered a detoxifying vegetable due to its high water content, which aids in flushing out toxins from the body and in turn reducing the burden on the liver. bottle gourd contains good amounts of potassium, a mineral known for its blood pressure-regulating properties. It promotes the relaxation of blood vessels, thereby supporting healthy blood flow and reducing the risk of hypertension. All in all, it’s a great idea to include bottle gourd in our diet.
Tomato Saar (1)
Though tomatoes are rich in fiber and antioxidants, we get more lycopene from cooked tomatoes when compared to raw. Lycopene helps fight depression, heart disease and cancer, and gives tomatoes its bright red color. Adding fat to your meal when eating foods such as tomatoes maximizes the body’s absorption of fat-soluble phytonutrients. So, this saar (soup) with coconut ticks all the boxes. Tomatoes have an anti-inflammatory effect that protects muscles and may help athletes recover after exercise, and also helps reduce asthma. Supplements cannot replace the phytonutrients in tomatoes effectively.
Tomato Saar (2)
Though tomatoes are rich in fiber and antioxidants, we get more lycopene from cooked tomatoes when compared to raw. Lycopene helps fight depression, heart disease and cancer, and gives tomatoes its bright red color. Adding fat to your meal when eating foods such as tomatoes maximizes the body’s absorption of fat-soluble phytonutrients. So, this saar (soup) with coconut ticks all the boxes. Tomatoes have an anti-inflammatory effect that protects muscles and may help athletes recover after exercise, and also helps reduce asthma. Supplements cannot replace the phytonutrients in tomatoes effectively.
Tomato Saar (3)
Though tomatoes are rich in fiber and antioxidants, we get more lycopene from cooked tomatoes when compared to raw. Lycopene helps fight depression, heart disease and cancer, and gives tomatoes its bright red color. Adding fat to your meal when eating foods such as tomatoes maximizes the body’s absorption of fat-soluble phytonutrients. So, this saar (soup) with coconut ticks all the boxes. Tomatoes have an anti-inflammatory effect that protects muscles and may help athletes recover after exercise, and also helps reduce asthma. Supplements cannot replace the phytonutrients in tomatoes effectively.
Indian Spinach Curry (Malabar Spinach)
Indian spinach (Malabar Spinach) is mostly available during the monsoon. It is very easy to clean and cook and tastes more or less like spinach. This green leafy vegetable is rich in all the nutrients in most green leafy vegetables like calcium, potassium, magnesium, iron, and vitamin A. It’s especially good for women and children who have iron deficiency. It is low in calories and high in fiber. This miracle green leafy vegetable originated in Asia but is now grown in most tropical regions. It is usually cooked but can also be used raw in salads as well as in smoothies.
Thali Peeth (From Karwar)
Recipe credit: Darshana Muzumdar Serves 2 to 4 people for breakfast or as a snack Ingredients Method For the Whole-Food Plant-Based (WFPB) version:
Red Coconut Chutney with Ginger
Ingredients Method Grind all the ingredients together with as little water as possible. It’s great to eat with dosa, idli, uthappam or roti/bhakri. Note: This
Savory Tur Dal Idlis with Red Coconut Chutney and Sambhar
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 fueling exercise. Rice, particularly white rice, generally gets digested easily because it is low in fat and fiber, and so it’s better to eat brown or semi-brown rice. Brown rice, especially, is an excellent source of many nutrients, including fiber, manganese, selenium, magnesium, and B vitamins. Toor dal, also known as arhar dal, red gram dal or pigeon pea, is a staple in many parts of India. It is protein-rich pulse that’s high in fiber and carbohydrates. It’s a good source of iron, calcium, and folic acid also contains vitamins C, E, K, and B complex. The relatively high amount of folic acid in it may help prevent birth defects in babies and the high protein and potassium content may help with muscle growth and blood pressure regulation. It’s low on the glycemic index, releasing energy slowly helping to keep us satiated for a longer time, so is good for diabetics. However, some people find that toor dal can trigger acidity or heartburn, particularly if they are prone to acid reflux. It’s always a good idea to soak toor dal for three to four hours before cooking to reduce reduce the phytic acid in it that can cause digestive issues. Adding a little masoor dal could also help with the acidity. Consuming large amounts of toor dal can overwhelm the digestive system. Combining toor dal with spicy foods can also exacerbate acidity, so it’s best to eat it in moderation and with less spicy accompaniments. Adding vegetables to a dish is one of the best ways to make it more nutritious.
Indian Spinach Soup (Malabar Spinach Soup)
Indian spinach (Malabar Spinach) is mostly available during the monsoon. It is very easy to clean and cook and tastes more or less like spinach. This green leafy vegetable is rich in all the nutrients that are present in most green leafy vegetables. These are calcium, potassium, magnesium, iron, and vitamin A. It’s especially good for women and children who have iron deficiency. It is low in calories and high in fiber. This miracle green leafy vegetable originated in Asia but is now grown in most tropical regions. It is usually cooked but can also be used raw in salads as well as in smoothies.