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    Healthy Indian Vegetarian Recipes
    Healthy Indian Vegetarian Recipes
    Healthy Indian Vegetarian Recipes
    Ebook120 pages32 minutes

    Healthy Indian Vegetarian Recipes

    By Rajani Vaidya

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    About this ebook

    This book provides information about healthy Indian vegetarian cooking for all audiences, including children. The author provides simple step-by-step approach for preparing a variety of foods. She has spent a lot of time in carefully checking all measurements and steps shown in the book. Every recipe was prepared in her kitchen before it was included in the book. The recipes include: appetizers like pakodas and cutlets; soups such as tomato with yogurt and toor dal; rice pilaf, rice and chana pancakes, and wheat preparations such as prasad and folded chapatti. Vegetables including stuffed bell peppers and mixed vegetables are included. Other varieties shown are: raitas, chatanis, pickles, and smoothies. Separately in Condiments Section she shows unusual recipes for jams and pickles using guava, cranberry, and mango. Dessert recipes include stuffed banana and banana coconut sweet. Information about spices and their health benefits as well as preparation of spicy masala is included. Using the MyPlate.gov website she provides the reader with helpful hints. Any reader with minimal knowledge of preparing meals should be able to follow the instructions and prepare delicious and nutritious meals.

    LanguageEnglish
    PublisherRajani Vaidya
    Release dateJan 31, 2014
    ISBN9781310395635
    Healthy Indian Vegetarian Recipes
    Author

    Rajani Vaidya

    Rajani Vaidya holds degrees in liberal arts, accounting, and computer science. Her passion has been cooking delicious and nutritious foods that are loved by children and adults alike. She selects preparations from Indian kitchen, as also from Western kitchens such as French, Italian, and American. For every delicacy she writes about, she has spent hours in adjusting and recording all the steps and measurements to ensure good flavor and quality.Her previous book, "Festivals & Delicacies of India" was published in 2009. It will be available as e-book soon.

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      Book preview

      Healthy Indian Vegetarian Recipes - Rajani Vaidya

      Introduction

      I was excited with the news that my daughter-in-law, Suneela, was pregnant. I am going to become grandma! It is an exciting time in my life.

      The first thing came to my mind was that Suneela should have a proper diet to provide well-balanced nutrition for the baby. Through the doctor's guidance she managed very well. The second thing that came to my mind was that I would make a quilt for the baby. I had never done this before, and it was quite a challenge. It feels silly at first that you have to cut the cloth into pieces just to join them together again! But the design of the joined pieces makes a difference.

      When the baby Mira was six months old, the doctor told Suneela that she should feed Mira a little bit of baby food. Then the thought came to my mind that she could use an Indian baby food cookbook. Indian food has a variety of vegetarian recipes that babies appreciates and is good for them.

      Healthy food is one of the best forms of preventive medicine. Diet is critical to baby's health. One should avoid processed food from jars and packages; it is better to make home cooked food from fresh ingredients. At the same time, one should be careful not to introduce too many new foods at once, because of possible allergic reactions. Introducing baby food after the age of six months provides the best nutritional start in a baby's life and can help to prevent future eating difficulties.

      When first born, a baby's immune system is not fully developed. She is more likely to become sensitized to common allergens, such as egg, gluten, and nuts. These foods should be delayed until the baby is older. Children who do experience a food allergy may outgrow it by the age of 3 but occasionally an allergy will persist into adulthood and the only option is avoidance.

      As I decided to write this book, my attention turned to the entire audience. As a vegetarian I am introducing different varieties of vegetarian recipes for all. After experiencing a vegetarian diet, many people feel better because digestive system does not need to work as hard to digest and eliminate vegetable proteins. For that reason, I am writing this vegetarian cookbook, and I hope you will enjoy it and it will contribute to your good health.

      ChooseMyPlate.gov

      I have listed below some helpful information from the ChooseMyPlate.gov website. This list should remind people to eat healthfully and help you focus on key eating behaviors:

      Balancing Calories

      • Enjoy your food, but eat less.

      • Avoid oversized portions.

      Foods to Increase

      • Make half of your plate fruits and vegetables.

      • Make at least half your grains whole grains.

      • Switch to fat-free or low-fat (1%) milk.

      Foods to Reduce

      • Compare sodium in foods like soup, bread, and frozen meals—and choose foods with lower numbers.

      • Drink water instead of sugary drinks.

      I am sure this information will help you to plan meals according to my book.

      ChooseMyPlate.gov includes much of the consumer and professional information formerly found on MyPyramid.gov

      Traditional Indian Spice Box

      Serving Style

      Spices

      Asafetida

      A dried gum resin from the root of a plant. It is generally used with beans and vegetables. Asafetida is available in pure form as a lump or rock. It can be ground into powder to use with beans and vegetables. A pinch of asafetida adds a lot of flavor, so use it sparingly! It has medical properties that help in digestion and reduce gas formation. It is also used in Indian pickle recipes.

      Bay Leaves

      An aromatic herb. Bay leaves are often used as whole leaves for seasoning. They can also be ground and used in spice blends.

      Cardamom

      A pod and the seeds in the pod. It has cool taste. It is used in many sweets as well as in fruit smoothies. It is also used in spice blends.

      Cinnamon

      Cinnamon is used both in powder form and in small sticks. Cinnamon sticks are used in pilafs. Ground cinnamon is used in sweets and also in spice blends.

      Clove

      Cloves have a distinct aroma. They can be used whole or as a ground spice. Cloves are

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