The Indian Vegan Kitchen by Madhu Gadia

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.
2. Canola Oil
    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.
3. Cauliflower
    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.
4. Dal (Beans)
    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.
5. Ginger
    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.
6. Mango
    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.
7. Spinach
    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.
8. Tea
    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,