The Indian Vegan Kitchen by Madhu Gadia Page A

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.
9. Turmeric
    “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.
10. Whole Wheat Flour
    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.

The Bottom Line
Planning Healthful Vegan Meals
    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:
    1. Eat a wide variety of foods from all food groups—grains, vegetables, fruits, dried beans, nuts, and seeds. Variety helps ensure sufficient nutrients, phytochemicals, and fiber as well as make meals more exciting.
    2. Pay extra attention to make sure you are getting adequate amounts of protein, calcium, iron, zinc, vitamin D, and vitamin B12 from your vegan diet.
    3. Eat three meals and one to three snacks each day as needed, to meet your nutritional and caloric needs. Start your day with breakfast, which is the most important meal of the day, providing you with much-needed energy and stamina.
    4. Limit the intake of concentrated fats, oils, and added sugars. These foods are high in calories and a poor source of other nutrients.
    5. Exercise for thirty minutes at least five days per week. Physical activity is central to energy balance and overall health.
    6. When eating an all plant-based diet, it is important to make sure you are getting enough calories to maintain a healthy weight, especially for growing children and teens.
    VEGAN AND VEGETARIAN RESOURCES
    This is a partial list of resources that you might find helpful:
     
    The Vegetarian Resource Group, www.vrg.org
    Veganism in a Nutshell, www.vrg.org/nutshell/vegan
    Vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association, www.vegetariannutrition.net
    Vegetarian Society of the United Kingdom, www.vegsoc.org
    Becoming Vegan : The Complete Guide to Adapting a Healthy Plant-Based Diet , Brenda Davis, R.D., and Vesanto Melina, M.S., R.D. Book Publishing Company, 2000.
    For a listing of resources from the Food and Nutrition Information Center (National Agriculture Library), download the Vegetarian Nutrition Resource List at www.nal.usda.gov/fnic/pubs/bibs/gen/vegetarian.pdf
    For more on Indian diet and recipes, go to www.cuisineofindia.com .

A Month of Meals

Menus
    Over the years, I have learned—personally as well as from my clients, that planning a meal often takes longer than preparing it. I don’t know how many times I’ve said that if someone would just tell me what to make, I’d make it. But in my family (and probably yours), no one has any suggestions, or worse, they’ll tell you the most outrageous thing that cannot be prepared anytime soon.
    To help you get started, I have planned a month of menus. There are seven menus in each category, from quick meals to party menus.