The Indian Vegan Kitchen_ More Than 150 Quick and Healthy Homestyle Recipes - Madhu Gadia [19]
Beans are inexpensive, have a long storage life, and taste delicious. They are versatile and often take center stage as the entrée in an Indian diet. For more on beans, see page 115.
5. Ginger
Fresh and dried ginger are used ubiquitously in Indian dishes. Many Indian cooks seem to know instinctively which foods need more ginger to aid in their digestion. The main constituent of ginger is a substance called gingerol, a strong free radical that acts as an antioxidant. Ginger is known for helping digestion, reducing nausea, and increasing circulation.
Though the benefits of ginger are just beginning to be talked about in the Western world, it is an essential spice in Indian culture and cuisine that is used just as much for flavor as for its medicinal properties. In the winter especially, it is steeped in tea for its flavor and because it is believed to help prevent the common cold.
6. Mango
Mango is the king of fruits in India. In season (May through July), ripe mango is a daily treat. It is also pureed and enjoyed as sauce or soup. Raw mango is preserved, as savory and sweet mango pickles, and as mango powder. Rich in a variety of phytochemicals and nutrients, mango is a model superfruit because it is high in polyphenols and carotenoids. Mango is an excellent source of the antioxidant vitamins A, C, and E as well as vitamins K, B6, and other B vitamins. It is also high in potassium and dietary fiber.
7. Spinach
Spinach is low in calories, high in fiber, and versatile. It is cooked into everything from curry to flatbreads. Iron, calcium, and folate are just some of the nutrients that grace spinach. It has antiinflammatory properties and is rich in lutein, a carotenoid that scientists have linked to eye health and age-related vision problems.
8. Tea
Recent research shows that tea leaves—black, green, oolong, and white—contain a compound called flavonoids, which have antioxidant effects that protect the body from the effects of aging and help to prevent some chronic diseases. Regular tea consumption not only helps to prevent cancer, heart disease, and other illnesses but also reduces the risk of stroke, obesity, arthritis, and diabetes.
Chai, a strong brewed black tea with milk and sugar, is the most popular way to drink tea in India. Enjoy 2-4 cups a day of tea or chai and reap the numerous curative and preventative benefits.
9. Turmeric
“Curry” gets its yellow color from turmeric, which is the quintessential spice in Indian cooking. In Ayurvedic practices, turmeric is thought to have many medicinal properties—antiseptic, antibacterial, and anti-inflammation to name a few. Though Western scientists have recognized the medicinal properties of turmeric only recently, researchers have discovered that turmeric has a powerful antioxidant called curcumin, a compound that may help prevent and treat cancer, cardiovascular disease, diabetes, Alzheimer’s, Parkinson’s, pulmonary disease, inflammatory bowel disease, psoriasis, and arthritis.
10. Whole Wheat Flour
Whole wheat flour is the staple food of northern India and is used to make most of the flatbreads. It is the primary source of energy—the daily bread. Whole grains in general are high in fiber and vitamins compared to refined flours. Fiber is crucial to gastrointestinal health, heart health, and diabetes management.
The Bottom Line
Planning Healthful Vegan Meals
We eat food, not nutrients. Eating foods is just as much about satisfaction, enjoyment, and fun as it is about nutrition and health. Indian vegan foods provide you with variety and choices to meet your nutritional needs and add flavor and taste in your meals. Scientific mumbo-jumbo aside, here are basic