Building a Healthy India

Building a
Healthy India
Recipes and Nutrition Tips
New Delhi
Bhopal
Mumbai
Hyderabad
Bangalore
Chennai
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 bodies the protection they need to fight against diseases like diabetes,
heart disease, and overweight.
This helpful resource provides six cholesterol-free, low-fat, and fiber-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 changing 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!
New Delhi
Mango Shake
Makes 2 servings
On a hot day in Delhi, a delicious and refreshing mango 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.
Per serving (1/2 of recipe)
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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
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 betacarotene in our featured
smoothie. Betacarotene is a powerful
antioxidant that
helps stop free radical
damage, and it’s found
in most orange-colored
fruits and vegetables.
R E S TAU R A N T
The Roots
Shop No. 25, Adchini
Gate No.2, Near Mother’s International School
New Delhi
Tel: 011-41025191
The owners tell us that
the Lime Date Bar is the
coveted dessert!
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 masala
1-inch (2.5 cm) piece fresh ginger
2 green chilies, seeded
1 garlic clove
1/2 medium onion, finely chopped
2 tomatoes, chopped
1/3 cup (50 grams) green peas
salt, to taste
3 bay leaves (tejpatta)
1/2 teaspoon (1 gram) red chili powder
1 teaspoon (2.5 grams) ground coriander
1/2 teaspoon (1.25 grams) ground cumin
1/3 teaspoon (.75 gram) turmeric
Per serving (1/4 of recipe)
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Soak 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 adding 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.
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
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.
Source: SHARAN, http://sharan-india.org/recipes/soy-kheema/
R E S TAU R A N T
Picnik Pure Veg Family Restaurant
C1-C2, MPSRTC City Depot Shopping Complex
Bhopal, M.P. 452003
Tel: 0755-4228228
This vegan-friendly restaurant
features mouthwatering and
flavorful bhel puri and chili
mushroom!
Bangalore
Curd Rice
Makes 2 1-cup servings
This dish is one that no South Indian wants to do without. 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 ginger
1 medium carrot, grated (optional)
1 teaspoon (3 grams) mustard seeds
2 tablespoons (30 grams) split white urad dal
2 tablespoons (20 grams) roasted peanuts (optional)
1-2 dry red chilies or chopped green chilies
10-15 curry leaves
pinch of asafoetida
salt, to taste
1 cup (200 grams) cooked brown rice
Per 1-cup serving
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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 preference.
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 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.
Source: SHARAN, http://sharan-india.org/recipes/curd-rice/
R E S TAU R A N T
Carrots Restaurant
607, ground and first floor, 80 Feet Road,
Koramangala, 6th Block,
Bangalore, Karnataka 560095
Tel: 080- 41172812
Satisfy your appetite by
ordering the karai palak
chaat, the savory signature
dish at Carrots!
Hyderabad
Sheera
Makes 4 1-cup servings
Need something sweet after eating a savory traditional Hyderabadi 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 milk
1 teaspoon (2 grams) ground cardamom
1 large ripe banana, finely chopped
1/2 cup (75 grams) golden raisins, soaked in water
1 tablespoon (20 grams) agave nectar, jaggery,
or maple syrup, or to taste (optional)
Per serving (1/4 of recipe)
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, cardamom, 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 dessert, so taste before adding a sweetener. If needed, add agave nectar, jaggery, or maple syrup.
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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
Source: SHARAN, http://sharan-india.org/recipes/sheera/
R E S TAU R A N T
Terrassen Cafe/Poets & Oats
Plot no.20, Journalist Colony, Banjara Hills,
Road No. 3, Goethe-Zentrum
Hyderabad, Telangana 500082
Tel: 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!
Mumbai
Bhel
Apple Chutney
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.
Makes about 4 cups
3 cups (75 grams) puffed rice or kurmura
(get puffed brown rice if possible)
1 medium onion, finely chopped
2 green chilies, minced
1/2 cup (8 grams) coriander leaves, chopped
3 small red potatoes, boiled and finely diced
1 small tomato, very finely chopped
For the date-tamarind chutney:
4 dates, soaked in water about 15 minutes
until soft and seeded
1 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 ingredients, including the date-tamarind chutney.
Add salt to taste.
Source: Vaishali Honawar, holycowvegan.net.
Want 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, garlic, 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.
Apple Chutney nutrition per tablespoon:
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
R E S TAU R A N T
Vegan Bites
Khatijabi 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.
Chennai
Palak Moong Dal
Makes 3 servings
Lentils 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 powerhouse 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 minutes 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 Partner, Saladmaster Senior Dealer
Per serving (1/3 of recipe)
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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.
R E S TAU R A N T
VeganeR
33/1 Shafee Mohammed Road, Nungambakkam,
Chennai, Tamilnadu 600034
Tel: 984011816
VeganeR, Chennai’s first
vegan restaurant, serves
traditional dishes with a twist,
such as their banana dosa.