vegan dessert Archives - Indian Vegan Cookbook

Sanjiryo or Sanjori (Sweet Semolina Stuffed Flat Bread)

Sanjori is the Marathi word for the Konkani Sanjiryo. It’s a delicious flat bread that’s stuffed with a sweet semolina stuffing. It’s similar to puran poli and naral poli, but isn’t made as often. Once you make it, you will be tempted to make it more often. Wheat is generally considered an acid-forming food because it produces more acid waste during its metabolism. Wheat provides carbohydrates (mainly starch), fiber, protein (including gluten), B vitamins, vitamin E, and minerals like iron, magnesium, phosphorus, and potassium. Whole grains are richer in nutrients than refined grains, containing significant amounts of dietary fiber and antioxidants. While beneficial for most, wheat can trigger gluten-related disorders in susceptible individuals. Excessive sugar consumption can lead to an acidic environment within the body. An acidic environment triggered by excess sugar can lead to the release of cortisol, a stress hormone, which can contribute to inflammation.

Shengdanyachi Chikki (Peanut Brittle)

Peanuts are a nutrient-rich food, packed with protein, healthy fats, fiber, vitamins, and minerals. There is a good amount of dietary fiber in peanuts, which aids in digestion and promotes satiety. However, they also contain phytic acid, which can reduce the absorption of some minerals. They are relatively low in carbohydrates but are calorie dense and so are a good source of energy, especially for young children. The high content of fat in peanuts, though unsaturated including monounsaturated and polyunsaturated fats (which are considered healthy), removes them from the list of ideal ingredients to manage weight. Peanuts are also rich in various vitamins and minerals, such as niacin, vitamin E, folate, manganese, magnesium, potassium, and phosphorus and in antioxidants like resveratrol, which can help protect against oxidative stress and inflammation. Some studies suggest that certain compounds in peanuts, like niacin, may play a role in brain health and cognitive function. The glycemic index (GI) of peanuts is low: around 14. This means that eating peanuts causes a slow and gradual increase in blood sugar levels, making them a good snack option. However, they are rich in fat so higher consumption of peanuts may add to the causes for diabetes. Peanuts are generally considered to have a near-neutral or slightly acidic pH. Raw peanuts have a pH of around 6.9, which is very close to neutral (pH 7), while roasted peanuts have a pH closer to 6.3, slightly more acidic than raw peanuts but still considered low-acid. While peanuts themselves are not acidic, they are considered “acid-forming” in the body. This means that after digestion, they can contribute to a more acidic environment in the body and should be consumed in limited quantities. Some individuals may experience acid reflux or heartburn after consuming peanuts, particularly those with GERD. This is because peanuts are higher in fat than some other nuts, and high-fat foods can sometimes trigger acid reflux. Jaggery, unlike refined sugar, contains a variety of minerals and vitamins, making it a more nutritious sweetener. It’s a good source of iron, calcium, magnesium, potassium, and phosphorus. Additionally, jaggery provides trace amounts of zinc, copper, and vitamins like A, B-complex, C, and E. The glycemic index (GI) of jaggery is 84.4, which places it in the high GI category. Foods with a high GI are digested and absorbed quickly, leading to a rapid spike in blood glucose levels.

Myndoli Kelya Chi Halwo (Myndoli Banana Halwa)

The Myndoli banana, also known as the Moira banana, is a large culinary-type banana that is popular in Goa, India. It is cultivated in areas along the tributaries of the Chapora and Mapusa rivers, particularly in Pernem, Bicholim, and Bardez talukas. The Myndoli banana is deeply ingrained in Goan culture and is a valuable gift, particularly during festivals and celebrations. These bananas are fleshier than most other bananas, have a tusk-shaped appearance, are long and large in size, and are distinctively sweet in taste. The skin of the Myndoli banana naturally transforms from green to golden as it ripens and develops black spots. Myndoli bananas are used in various dishes like halwas, sheera, etc. as well as in shakes. Like most bananas, the Myndoli banana is also a nutritional powerhouse and is rich in energy because of the naturally occurring sugars. It also provides vitamins like vitamin C, minerals like potassium and magnesium and a good amount of fibre. Vitamin C is important for immune function and antioxidant protection. Potassium is essential for heart health and fluid balance. magnesium plays a big role in making our body work right. More than 300 chemical reactions inside our body depend on this valuable mineral. Without magnesium, our muscles can’t move properly, and our nerves can’t send and receive messages. Magnesium also keeps the heart rhythm steady, blood sugar levels balanced, and our joint cartilage healthy. It helps the body make protein, bone, and DNA. Dietary fiber aids digestion and can contribute to feelings of fullness.

Nachni Kapa (Finger Millet Pudding)

Millets are hardy small-seeded annual grasses that are cultivated as grain crops and grow in adverse weather conditions. They also require much less water and care as compared to grains like wheat or rice.

Ragi, like most other millets, is usually soaked overnight or for at least 12 hours to ‘activate’ the fibre in it. It is then dried in the sun for a few hours before being roasted and powdered to be ready for use. Traditionally, we Indians harvested rain fed nachni, sprouted it to get the nutrients to an optimal level, dried it and then ground it to a fine powder. This powder was sieved to get the nachni ‘satva’, cooked in water, sweetened, and used to wean babies off mother’s milk.

Ragi/Nachni is rich in niacin (vitamin B3), and especially minerals like calcium and iron because of which it has traditionally been used to feed infants and babies and to keep anaemia at bay in children. Sprouted ragi is also rich in vitamin C that helps absorb iron better.

Ragi/Nachni (finger millet) is rich in complex carbohydrates which may help in preventing blood glucose levels from spiking after a meal as they take longer to digest thus releasing energy slowly and keeping one satiated for a longer time. The dietary fibre may help to control the ‘bad’ cholesterol and raise ‘good’ cholesterol levels and lower triglycerides. The soluble fibre in ragi absorbs cholesterol before it enters the bloodstream whereas the insoluble fibre acts like a prebiotic supporting the good bacteria in the gut.

God Polay (Sweet Rice Flour Pancake Rolls)

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 fuelling exercise. Rice, particularly white rice, generally gets digested easily because it is low in fat and fibre, and so it’s better to eat brown or semi-brown rice. Brown rice, especially, is an excellent source of many nutrients, including fibre, manganese, selenium, magnesium, and B vitamins.

Sweet Potato Hashale

Sweet potatoes are not only delicious to eat, but they are also very rich nutritionally. The high content of vitamins A and C, calcium, magnesium and potassium all help to improve the immune system and the functioning of organs like the eyes, heart and kidneys. They are also rich in antioxidants that help to take care of free radicals in the body and keep it younger. They may help in reversing diseases like diabetes, heart disease, and even cancer. Apart from that they prevent adding unhelpful and unnecessary weight. They are best had boiled or steamed to keep the glycemic index low.

Coconuts have been grown in India for centuries and have traditionally been used in both savoury and sweet dishes. Coconuts are considered a source of healthy fat, but the fat will add up if they are consumed in the form of coconut milk or oil. Also, they contain small amounts of saturated fats and so should be eaten in smaller quantities. Eaten grated or in pieces, they are a great source of fibre and so help digest the fat in them more easily and also keep the quantity consumed lower. The fat in coconuts is easier for the human body to digest and they don’t contain cholesterol like animal fats Coconut also contains iron, manganese, copper and magnesium, which aid in protecting against disease and ease inflammation in the body.

Madganeh (Bengal Gram Payasam/Karwari Payas)

Recipe credit: Darshana Muzumdar Serves 6 to 8 people as part of a traditional Indian meal. Ingredients Method For the Whole-Food Plant-Based (WFPB) version: Use

Rasaayan

Bananas are among the most important food crops on the planet and are easily available all-round the year making them one of the world’s most commonly consumed fruits. Bananas are not only easy to digest but are also filling and nutritious. Eating a fill of bananas for breakfast as a meal in itself is one of the best ways to start the day. It’s also nature’s best fast food and best when eaten on an empty stomach. Like most other fruits, when we eat bananas in plenty accompanied by a good amount of water, they help digestion and improve bowel movement to a great extent.

Because bananas contain considerable amounts of fibre, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients, they are an excellent food to improve overall health. Bananas have a relatively low glycemic index due to the high content of resistant starch and fibre, which makes the carbs in them enter your bloodstream more slowly preventing a spike in blood sugar. Bananas contain water-soluble fibre in the form of pectin, which binds food in the intestine and adds bulk to the stools, which may help prevent or cure constipation.

Both pectin and resistant starch not only support the growth of beneficial gut bacteria but also moderate the rise in blood sugar after a meal, breaking the myth that they are not good for diabetics. The resistant starch is fermented by bacteria in the large intestine improving gut health which in turn can help reduce depression and anxiety.

Bananas are especially rich in potassium, a mineral that promotes heart health and normal blood pressure. They are also rich in vitamin B6 and vitamin C as well as several antioxidants that help reduce the speed of aging and prevent the risk of heart disease.

Check out why smoothies are good for you in our “Smoothies and Breakfast Drinks” section.