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Building a Healthy India

Recipes and Nutrition Tips

Bangalore

About 67 million people in India have diabetes, and 71 million are thought to be prediabetic. But there’s hope—and it’s in our traditional foods like mango, palak, dal, and basmati rice. These fruits, vegetables, beans, and grains can give our bod-ies the protection they need to fight against diseases like diabetes, heart disease, and overweight.

This helpful resource provides six cholesterol-free, low-fat, and fi-ber-rich meals for you to try with your family. They are similar to your regular meals, but with a healthful twist. Give these foods a try, and check out your local restaurant for inspiration. By chang-ing our diets, we can truly change the course of our health and take one step further in building a healthy India.

Now, let’s eat!

Mango Shake Makes 2 servings On a hot day in Delhi, a delicious and refreshing man-go shake can really help the body cool down. Typically made with yogurt, this healthful recipe calls for soy or rice milk, making it a cholesterol-free, fiber-rich thirst quencher.

1 orange, peeled 1 cup fresh or frozen banana chunks 1 cup fresh mango chunks 1/2-1 cup (125-250 milliliters) soy or rice milk

Cut orange in half and remove any seeds. Place it in a blender, add remaining ingredients, and blend until thick and smooth.Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Eating mango adds a healthy dose of beta-

carotene in our featured smoothie. Beta-

carotene is a powerful antioxidant that

helps stop free radical damage, and it’s found in most orange-colored

fruits and vegetables.

Per serving (1/2 of recipe)

• Calories: 184• Fat: 1.6 g• Saturated Fat: 0.3 g• Calories from Fat: 7.6%• Cholesterol: 0 mg • Protein: 4 g • Carbohydrates: 43.1 g• Sugar: 26.8 g • Fiber: 5.6 g• Sodium: 37 mg • Calcium: 113 mg • Iron: 1 mg • Vitamin C: 64.4 mg • Beta-Carotene: 434 mcg• Vitamin E: 2 mg

The RootsShop No. 25, AdchiniGate No.2, Near Mother’s International SchoolNew DelhiTel: 011-41025191

The owners tell us that the Lime Date Bar is the coveted dessert!

R E S T A U R A N T

New Delhi

Bhopal

Soy Kheema Makes about 3 cups (4 to 6 servings)Kheema is a popular savory dish in Bhopal. Traditionally a meat dish, this healthful version uses soy, which is a known cancer-fighting food. This dish is commonly served with rice and chapati. 1 cup dry soya granules (100 grams) (also called textured vegetable protein–TVP)1/2 teaspoon (1.25 grams) garam masala1-inch (2.5 cm) piece fresh ginger 2 green chilies, seeded1 garlic clove1/2 medium onion, finely chopped 2 tomatoes, chopped1/3 cup (50 grams) green peassalt, to taste 3 bay leaves (tejpatta) 1/2 teaspoon (1 gram) red chili powder 1 teaspoon (2.5 grams) ground coriander1/2 teaspoon (1.25 grams) ground cumin1/3 teaspoon (.75 gram) turmericSoak soya granules for 2 to 4 hours or overnight. Drain and boil TVP in fresh water with garam masala for 10 minutes.Make a paste of the ginger, green chilies, and garlic by add-ing these items into a food processor. Add onion to large sauté pan. Once onion begins to brown, add the ginger/garlic/chili paste. Sauté this mixture for 3 to 5 minutes and then add tomatoes and peas. Add salt and spices and cook on low heat until tomatoes and peas are well cooked. Add boiled soya granules and cook on high, adding a little water gradually until it gets brown in color.Source: SHARAN, http://sharan-india.org/recipes/soy-kheema/

Turmeric and other Indian spices are getting more and more attention for their anticancer properties. Put them with known cancer-fighting vegetables and you’re in for real health food.

Per serving (1/4 of recipe)

• Calories: 119 • Fat: 0.7 g• Saturated Fat: 0.1 g • Calories from Fat: 4.9%• Cholesterol: 0 mg• Protein: 13.8 g • Carbohydrate: 16.3 g• Sugar: 6.1 g• Fiber: 5.2 g • Sodium: 175 mg • Calcium: 87 mg • Iron: 3.7 mg• Vitamin C: 59 mg • Beta-Carotene: 486 mcg • Vitamin E: 0.6 mg

Picnik Pure Veg Family RestaurantC1-C2, MPSRTC City Depot Shopping ComplexBhopal, M.P. 452003 Tel: 0755-4228228

This vegan-friendly restaurant features mouthwatering and flavorful bhel puri and chili mushroom!

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Carrots are a good source of cancer-fighting compounds called antioxidants and phytochemicals. Beta-carotene, one of the most abundant antioxidant in carrots, scavenges free radicals that may otherwise lead to cancer development.

Curd Rice Makes 2 1-cup servingsThis dish is one that no South Indian wants to do with-out. We make it with soy yogurt for a healthy twist. Be sure to find an unsweetened soy yogurt, as you want your curd rice to be savory rather than sweet.

1 cup (245 grams) plain unsweetened soy yogurt (substitute 1 cup blended tofu with 2 tablespoon (30 milliliters) lemon juice)1 teaspoon (5 grams) finely chopped or grated fresh ginger1 medium carrot, grated (optional)1 teaspoon (3 grams) mustard seeds2 tablespoons (30 grams) split white urad dal2 tablespoons (20 grams) roasted peanuts (optional) 1-2 dry red chilies or chopped green chilies 10-15 curry leavespinch of asafoetidasalt, to taste1 cup (200 grams) cooked brown rice

In a small mixing bowl, combine the soy yogurt (known as curd), ginger, and carrot, if using.

Heat large skillet over medium heat and add mustard seeds, heating until they pop. Lower the heat and add urad dal, peanuts (if using), chilies, and curry leaves. When everything is roasted, add asafoetida and salt turn off the heat, and pour mixture over the rice. Mix thoroughly and serve warm or cold, depending on pref-erence.Source: SHARAN, http://sharan-india.org/recipes/curd-rice/

Per 1-cup serving

• Calories: 250 • Fat: 3.8 g• Saturated Fat: 0.6 g• Calories from Fat: 13.5 %• Cholesterol: 0 mg • Protein: 9.8 g• Carbohydrate: 44.4 g • Sugar: 7.3 g • Fiber: 5.7 g • Sodium : 172 mg • Calcium: 197 mg • Iron: 3.3 mg • Vitamin C: 64 mg • Beta-Carotene: 121 mcg • Vitamin E: 0.7 mg

Carrots Restaurant607, ground and first floor, 80 Feet Road, Koramangala, 6th Block, Bangalore, Karnataka 560095Tel: 080- 41172812

Satisfy your appetite by ordering the karai palak chaat, the savory signature dish at Carrots!

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Bangalore

Hyderabad

SheeraMakes 4 1-cup servingsNeed something sweet after eating a savory traditional Hy-derabadi meal? Look no further than this dairy-free sheera featuring almond milk and cream of wheat. Did you know whole wheat contains an abundance of fiber? Fiber cuts cholesterol, adds to your feeling of fullness, and slows the release of sugars from food into the blood.1/4 cup (25-50 grams) raw cashews (optional) 1 cup (180 grams) uncooked rava or cream of wheat 2 cups (500 milliliters) almond milk 1 or 2 saffron threads, soaked in 2 tablespoons (30 milliliters) almond milk1 teaspoon (2 grams) ground cardamom1 large ripe banana, finely chopped 1/2 cup (75 grams) golden raisins, soaked in water1 tablespoon (20 grams) agave nectar, jaggery, or maple syrup, or to taste (optional)In a small skillet, toast cashews, if using. Set aside.In a medium sauce pan, toast rava or cream of wheat on medium heat until it turns just a couple of shades darker and tastes nutty. Remove to a dish and set aside.In the same sauce pan, combine almond milk, saffron, car-damom, and banana and bring to a boil. Add reserved rava, stirring constantly to prevent any lumps from forming. It will take just a minute or two before the rava absorbs most of the almond milk and becomes quite thick. Before taking off the heat, stir in toasted cashews (if using) and raisins. The bananas and raisins bring a lot of sweetness to this des-sert, so taste before adding a sweetener. If needed, add aga-ve nectar, jaggery, or maple syrup.Source: SHARAN, http://sharan-india.org/recipes/sheera/

Terrassen Cafe/Poets & OatsPlot no.20, Journalist Colony, Banjara Hills, Road No. 3, Goethe-ZentrumHyderabad, Telangana 500082Tel: 9581251848

Poets & Oats, a new vegan restaurant, features a vegan kheema sandwich, which is made with soy kheema placed on top of freshly baked bread!

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Per serving (1/4 of recipe)

• Calories: 275• Fat: 2.1 g • Saturated Fat: 0.2 g • Calories from Fat: 6.4% • Cholesterol: 0 mg • Protein: 6 g • Carbohydrate: 59.8 g• Sugar: 19.1 g• Fiber: 3.2 g • Sodium: 132 mg • Calcium: 298 g • Iron: 13.2 mg • Vitamin C: 3 mg • Beta-Carotene: 9 mcg • Vitamin E: 0.8 mg

Mumbai

Bhel Craving a snack from the famous food stalls in Mumbai? Try a new take on bhel puri. While Mumbai is renowned for its food stalls, this recipe allows you to create your own delicious healthful snack right at home. 3 cups (75 grams) puffed rice or kurmura (get puffed brown rice if possible)1 medium onion, finely chopped2 green chilies, minced1/2 cup (8 grams) coriander leaves, chopped3 small red potatoes, boiled and finely diced1 small tomato, very finely choppedFor the date-tamarind chutney:4 dates, soaked in water about 15 minutes until soft and seeded1 teaspoon (5 milliliters) tamarind extract

(If using whole tamarind, soak a lime-sized ball in warm water for about 15 minutes, and then squeeze out the juices by crushing between fingers. Discard the solids.)

Blend the tamarind and dates into a fairly thick paste.To put together the bhel mix up all the ingre-dients, including the date-tamarind chutney. Add salt to taste.Source: Vaishali Honawar, holycowvegan.net.

Apple Chutney Makes about 4 cupsWant to add a savory, yet sweet touch to your bhel puri? Compliment your delicious bhel puri with an apple chutney. 3 large tart green apples (Granny Smith, Pippin, or similar) 1 cup cider vinegar 1 cup sugar or other sweetener 1 large garlic clove, minced 1 tablespoon minced fresh ginger, or 1/2 teaspoon ginger powder 1/2 cup orange juice 1 teaspoon cinnamon 1 teaspoon ground cloves 1/2 teaspoon salt 1/4 teaspoon cayenne pepper, or more to taste Core and coarsely chop apples. In a small pot, combine apples with vinegar, sugar, gar-lic, ginger, orange juice, cinnamon, cloves, salt, and cayenne. Bring to a slow simmer and cook uncovered, stirring occasionally until most of the liquid is absorbed, about 1 hour. Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Calories: 19 • Fat: 0 g • Saturated Fat: 0 g • Calories from Fat: 1.3% • Cholesterol: 0 mg • Protein: 0.1 g • Carbohydrates: 4.8 g • Sugar: 4.6 g • Fiber: 0.3 g • Sodium: 19 mg • Calcium: 2 mg • Iron: 0 mg • Vitamin C: 1.3 mg • Beta-Carotene: 5 mcg • Vitamin E: 0 mg

Vegan BitesKhatijabi Chawl, Shop no.5, Opp. Deepak Talkies, NM Joshi Marg, Elphistone (W), Mumbai, Maharashtra 400013 Tel: 7666586430

Vegan Bites sells unique, yet traditional South Indian snacks such as hot-and-spicy rasam vada.

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Apple Chutney nutrition per tablespoon:

Chennai

Palak Moong Dal Makes 3 servingsLentils are a traditional staple in Chennai, and they are the cornerstone of the Indian diet, providing tons of plant-based protein. Palak, the other nutrition pow-erhouse in this recipe not only gives this dish its green color, but boosts the nutritional value as well.

1 cup (200 grams) dry red lentils 1 fresh tomato, chopped 1 bunch fresh spinach, washed 1/2 tablespoon (7.5 milliliters ) lemon juice 1/4 teaspoon (1 gram) yellow asafoetida powder (Hing) 1/4 -1/2 teaspoon (.5-1 gram) cayenne pepper or paprika 1 teaspoon (2.5 grams) garam masala 1 teaspoon (2 grams) cumin seeds 1 1/4 teaspoon (6 grams) salt 1/2 tablespoon (7.5 grams) finely grated fresh ginger 1/2 tablespoon (4 grams) ground coriander 2 tablespoons (12 grams) curry powder 1 teaspoon (2 grams) turmeric 3 cups (.75 liters) water fresh cilantro leaves, for garnish

Place lentils and water in a large pan. Cook for 25 min-utes over medium-high heat, and then turn to low. Add spices, lemon juice, spinach, and tomato 10 minutes before serving. Garnish with cilantro leaves.Source: Isis Israel, Cancer Project Educational Alliance Part-ner, Saladmaster Senior Dealer

VeganeR33/1 Shafee Mohammed Road, Nungambakkam, Chennai, Tamilnadu 600034Tel: 984011816

VeganeR, Chennai’s first vegan restaurant, serves traditional dishes with a twist, such as their banana dosa.

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Per serving (1/3 of recipe)

• Calories: 257• Fat: 2 g • Saturated Fat: 0.3 g • Calories from Fat: 6.4%• Cholesterol: 0 mg • Protein: 20 g • Carbohydrates: 44. 9 g • Sugar: 2.8 g • Fiber: 15 g • Sodium: 1062 mg • Calcium: 205 mg • Iron: 11.8 mg • Vitamin C: 23.3 mg • Beta-Carotene: 6175 mcg• Vitamin E: 3.4 mg

Lentils are packed with dietary fibers and proteins. A cup of lentils has 16 grams of protein and has no cholesterol.