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Stuffed Snake Gourd

Besan (chickpea/ garbanzo bean flour) also known as gram flour has been a staple in Indian cooking for centuries. It is from the legume family and is lower in carbohydrates and calories but very rich in protein, iron, folate, and manganese apart from other vitamins, minerals and anti-oxidants. It is packed with fibre, is lower in calories than other flours and is very filling. It has a lower glycemic index thus preventing a spike in blood sugar. It is a great alternative to use as a gluten free flour. it’s lower in carbs and calories yet richer in protein and fiber.
Snake gourd is widely used in popular local cuisines all over India, and is great in reversing illnesses of the stomach, liver, kidney, and skin. It belongs to the cucumber and squash family and helps cure fever, jaundice and diabetes. It is rich in antioxidants and has anti-inflammatory qualities. It helps get rid of accumulated toxins in the kidneys, enhances the digestive system, and prevents allergies and breathing problems such as asthma. It has an expectorant quality that helps in loosening phlegm or mucous secretions from the respiratory tract. Snake gourd helps eliminate body wastes and kidney stones. It is a non-starchy vegetable that is low in calories and is great for weight loss because of its high water and fiber content. The antioxidants and gallic acid present in it help remove harmful free radicals and alleviates moods, stress, depression and anxiety. It is also great at reversing acid reflux and PCOS.

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Beetroot Sukke

Some Jains eat vegetables like potato and beetroot so this dish has been included in the Jain friendly category. Beets are low in calories and packed with essential vitamins, minerals and fiber. They contain nitrates that are beneficial for improving energy levels and athletes usually have them 2–3 hours before it’s time to train or compete. The fiber in them helps in improving digestion and reducing the risk of a number of chronic health conditions. They are best had raw but are beneficial even if cooked. The best is that they are a treat for the eyes.

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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.

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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.

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Red Rice Poha with Vegetables

Eating plenty of vegetables may be one of the simplest ways to improve health and well-being. They provide energy, vitamins, minerals and fibre and additional health benefits from phytonutrients. Vegetables are also naturally low in fat, salt and sugar, making them an excellent food choice. Starchy vegetables such as potatoes, yams and sweet corn contain higher levels of carbohydrates and are higher in energy (kilojoules) because of their carbohydrate content. Vegetables lose a lot of their nutritional value when cooked so it’s best to eat them in their original form as far as possible or at least cook them the least degree that you can.
Red rice poha is also rich in fibre, carbohydrates and iron. It’s a great ingredient to add to a meal to give the feeling of satiety along with nutrients.

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