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Urad Dal and Rice Dosa

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. Urad dal, also known as black gram, is high in protein, fibre, and minerals. It’s a versatile ingredient that can be used in many dishes. Urad dal is high in protein compared to other legumes and is a good source of both soluble and insoluble fibre. It also contains iron, which can help increase energy levels, calcium, phosphorus, and magnesium, which are vital for strong bones and teeth, potassium, which can help reduce cholesterol levels and improve heart health, and zinc as well as niacin, thiamine, riboflavin, and other B vitamins. The antioxidants in urad dal help protect the body against free radicals and strengthen the immune system. Urad dal has a low glycaemic index, making it suitable for maintaining stable blood sugar levels.

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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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