The Indian Vegan Kitchen (9 page)

Vegans need to be sure they eat a variety of foods that supply enough zinc.

Phytochemicals are chemicals that help keep plants healthy. They give fruits and vegetables their unique color, flavor, and texture, and provide us with phytonutrients. Phytochemicals work in many ways, including their oxidative action.

Antioxidants protect the body from free radicals, which cause damage to the body’s cells. They appear to have many valuable health benefits for fighting and preventing illness and disease. Antioxidants have been found to be helpful in lowering cholesterol levels, balancing hormones, and eliminating toxins.

Vegetable and fruits are considered our primary source of phytochemicals. However, many legumes, whole grains, nuts, seeds, herbs, and spices provide impressive amounts of phytochemicals as well. A vegan diet provides you with a variety of these superfoods, which promote health and prevent disease.

The colorful vegetables and fruits provide you with a “pot of gold” in terms of nutrients. If you consciously eat purple eggplant, blueberries, green leafy vegetables, red tomatoes, oranges, and yellow squashes, you’ll easily supply yourself with a full range of vitamins and minerals, as well as phytochemicals and antioxidants. Many of these vital nutrients are only found in plant sources.

Superfoods are packed with vitamins, minerals, and phytonutrients. The Indian diet emphasizes nutrient-dense foods that have extraordinary health-promoting qualities. Although many foods fit this description, I have selected the top ten superfoods, including herbs and spices, that are a significant part of the typical Indian diet.

Almonds are the most treasured nuts in the Indian diet. High in unsaturated fats and cholesterol free, they are packed with vitamin E, magnesium, protein, fiber, and calcium. Research shows that eating 1 ounce (about a handful, or 20-25 almonds) of almonds each day may help lower LDL (“bad”) cholesterol levels and thereby reduce the risk of heart disease.

Ideal for Indian cooking because of its light flavor and smooth texture, canola oil is one of the healthiest and most versatile cooking oils. Extracted from the canola seed, it has the lowest saturated fat content of any oil commonly consumed in the United States. It’s also an excellent source of omega-6 fatty acids and linoleic acid, and it is higher in the omega-3 fatty acid alpha-linolenic acid (ALA) than any other oil commonly used. Studies show that ALA may help protect the heart by its effect on blood pressure, cholesterol, and inflammation.

Cauliflower is showcased in a variety of Indian preparations from the simplest meal to a formal wedding dinner. From the cruciferous vegetable family, cauliflower is high in fiber, folate, vitamin C, and other nutrients. The cruciferous vegetables (also known as the cabbage family), such as cauliflower, broccoli, cabbage, and mustard greens, contain several phytochemicals that may help prevent cancer. These compounds appear to stop enzymes from activating cancer-causing agents in the body, and they increase the activity of enzymes that disable and eliminate carcinogens.

Dal is the generic or popular name for all dried beans. Beans are high in protein, fiber, iron, folic acid, and potassium. They are naturally low in fat and are the main source of protein in vegan and vegetarian diets. Beans contain eight flavonoids, plant substances that act as nature’s dyes and give many fruits and vegetables their colors. These plant chemicals act as antioxidants that protect against heart disease and certain cancers.

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.

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.

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.

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.

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.

“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.

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.

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 guidelines for eating healthfully: