vegan dessert Archives - Indian Vegan Cookbook

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 4 as part of a traditional Indian meal. Ingredients 1 cup chana dal (Bengal gram) 1 coconut ½ cup jaggery

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. Bananas when eaten in plenty and accompanied by a good amount of water, help digestion and improve bowel movement… like most other fruits.

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.