INDIAN DIET

WHAT IS THE INDIAN DIET?

The traditional Indian diet focuses on a large intake of plant foods such as vegetables, lentils and fruits, while limiting meat consumption.

Plant-based diets like this one have been linked to a lower risk of heart disease diabetes and some cancers like breast and colon cancer, among other things.

Furthermore, the Indian diet in particular, has been associated to lower risk of Alzheimer. This according to researchers, is related to a low meat consumption and focus on vegetables and fruits.

Religion, particulary Hinduism, has a strong influence on most Indian diets. The Hindu religion teaches nonviolence and equal value of all living things.

Following a healthy plant-based Indian diet will help you lose weight while also lowering your chances to chronic disease.

Grains, lentils, healthy fats, vegetables and dairy food are abundant in the Indian diet.

EXAMPLES OF HEALTHY FOOD TO EAT

Try to include the following foods:

VEGETABLES: Onions, toamtoes, spinach, mushrooms, etc.

FRUITS: Oranges, mango, papaya, apples, pears, melon, etc.

NUTS AND SEEDS: Peanuts, almonds, pumpkin seeds, watermelon seeds, etc.

LEGUMES: Pulses, lentils, chickpeas, etc.

ROOTS AND TUBERS: Carrots, potatoes, sweet potatoes, turnips, etc.

WHOLE GRAINS: Brown rice, quinoa, barley, corn, etc.

EXAMPLES OF FOOD TO AVOID

Try to reduce or eliminate the following foods:

SWEETENED BEVERAGES: Soda, sweetened tea, etc.

HIGH-SUGAR FOODS: Ice cream, cookies, cakes, candy, etc.

SWEETENERS: Honey, sugar, etc.

TRANS FATS: Fast food, margarine, etc.

HIGH-FAT FOODS: fast food like McDonald's, chips, fried foods, etc.

TYPICAL DISH FROM INDIAN DIET

NAAN BREAD

Naan is a leavened Indian flatbread made in a tandoor oven (a cylindrical clay or metal oven). The bread is made with plain yogourt which gives the bread a pillowy, flexible crumb, and it is cooked at high heat to give it the naan bread's trademark glossy, blistered surface, which is finished by brushing it with ghee or butter.

PREPARATION TIME: 1h 30min

COOK TIME: 20min

TOTAL TIME: 1h 50min

INGREDIENTS:

1 packet active dry yeast

1/2 cup lukewarm water

1 tsp sugar

Three 1/2 cups all-purpose flour or bread flour

2 tsp kosher salt

1 cup plain yogurt, preferably full fat

Vegetable oil or ghee for brushing

1/2 cup cilantro, rough chopped

STEPS:

1

2

3

4

5

6

7

8

9

Combine the yeast, sugar and warm water in a small bowl. Gently stir with a wooden spoon until the yeast has completely dissolved.

Combine the flour and salt in a large mixing basin or the bowl of a stand mixer fitted with a dough hook. Toss the dry ingredients with yeast mixture and yogurt.

Knead until the dough begins to form a shaggy dough ball. Mix on medium speed for a few minutes if using a stand mixer.

Return the dough to the bowl, lightly greased with oil or ghee, and turn once to coat. Cover with clean kitchen towel and let rise for 1 hour or until doubled in size.

Remove dough from bowl after kneading it down. Cover the dough with a towel and divide it into 8 - 10 equal pieces.

Stretch portions into 12 inch thick rounds or ovals on a lightly floured surface with your hands or rolling pin.

On your stovetop, heat a cast iron skiller until it is hot. Grease the pan with 1 tsp ghee, then cook one side until golden brown and huge bubbles appear in the dough. Cook for an additional 2 - 3 min on the other side.

In a microwave-safe bowl, melt 3 tbsp ghee or unsalted butter, the add chopped cilantro.

Remove from the oven coat one side with melted ghee or butter. Cover the finished naan with a dish cloth to keep it warm while you prepare the rest.