Coriander chutney is a very versatile dish and is a great accompaniment to spice up any Indian meal. It’s high content of chlorophyll makes it a great food to have for good health. The coconut in it has a lot of fiber too and gives a feeling of satiety. Children also love this chutney.
This coriander chutney is delicious and filling and very versatile. It can be used as an accompaniment, a dip or a spread. The chutney lasts for a couple of days in the fridge but is bests eaten fresh. It can also be frozen for up to a couple of weeks.
This dish is usually made on Janmashtami and is served as prasad. This is an extremely easy to make dish and you can add any other fruits you wish to. It’s not only delicious but also filling and requires no cooking. It is highly nutritious because of the combination of vitamins in the fruits and carbohydrates in the poha. It is very soothing on the digestive system as well.
Cucumbers are low in calories but high in many important vitamins and minerals and are a refreshing, nutritious and incredibly versatile addition to any meal. To maximize their nutrient content, cucumbers should be eaten unpeeled. Cucumbers are great eaten raw as a low-calorie snack. They contain antioxidants, including flavonoids and tannins, which prevent the accumulation of harmful free radicals and may reduce the risk of chronic disease. The large amount of water in cucumbers can help keep you hydrated, and the fiber content in them helps prevent constipation and regulate bowel movement. They are also good for bone health because of the Vit K in them. The lignans in them may help prevent osteoporosis, heart disease, and some cancers.
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.
Fenugreek and fenugreek leaves are a common ingredient in Indian dishes. They have been used in alternative medicine for a long time because of their strong antioxidant qualities. Antioxidants help in removing free radicals that are the main cause for the damage of cells and aging. Regular consumption of fenugreek leaves helps in weight loss because they are low in calories and high in fibre content. The insoluble fibre in methi leaves also reduces the risk of constipation and promotes regular and healthy bowel movements. Methi leaves are rich in iron and help keep anemia at bay. They also contain high amounts of calcium, and vitamins A, K, and C, so are very good for bone health. These leaves are also rich in folate, which is required for the rapid growth and multiplication of RBCs and WBCs in the bone marrow.
Channa dal or Bengal gram is a staple in India. Bengal gram is rich in protein serving as a building block for our muscles. Chana dal is rich in folates, which is essential in the prevention of diseases like stroke, depression, dementia, among others. It is also rich in calcium and fibre, helping with bone health and keeping blood sugar levels steady respectively as well as with weight loss. One of the greatest benefits of chana dal is that it has no trans fats but has healthy fats instead, that are essential for treating inflammation.
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.
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.
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.
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.
