Some common dishes and foods of India and their nutritional merits include:
• Lentils and dals: Dal is a dish that can include lentils and other legumes as well, such as peas and beans. Lentils provide a good source of protein, are very low-fat, and supply loads of fiber.
• Dairy products: Yogurt, milk and cream are used in various dishes. When you prepare Indian dishes, substitute low-fat milk for cream when making your curry sauces. Yogurt provides immune system benefits and, together with other dairy products, is a good source of protein and calcium.
• Nuts: Used instead of meat, nuts provide good protein and a healthier form of fat. Recent studies have found a link between moderate nut consumption and a reduced risk of heart disease. Nuts also contain folic acid, vitamins B2, B6, and the mineral iron, zinc, potassium and copper.
• Rice and wheat: Indian cuisine uses aromatic rice, such as Basmati white rice. Use them as a base along with vegetables, nuts, fruits and fragrant spices to create mouth watering, low-fat dishes.
• Fresh ginger and other herbs and spices: The medicinal benefits of fresh ginger, garlic, onion and turmeric are an added bonus.
• An abundance of fruit: Tropical fruits, like mango, pomegranate and melons, as well as apples, apricots and strawberries are used. Include plenty to gain the most from their anti-cancer-causing benefits.
• Plenty of vegetables: Vegetables used in abundance in India include cauliflower, eggplant, spinach, peas, potatoes, tomatoes, sweet peppers and mustard greens. These vegetables are packed with vitamin C, beta-carotene and phytochemicals (naturally occurring compounds, abundant in fruits and vegetables that our bodies may use as part of their disease-fighting arsenal).
