The word "khana" in Indian Khana Made Easy means food. So come on, let's explore and cook some easy Indian food together including Gluten Free dishes.

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October 18, 2020

Tip One: Boost Nutrition to Food items - Sprouted Mung Beans

 



Mung Beans are small green-colored beans that are most commonly used in Indian cooking. We make many delicious dishes using these mung beans: dal, dosas, moong dal kattu (soup), as well as adding them to vegetable curries like carrots and moong. Steamed or cooked beans can also be added to chaat or bhel puri. The dried version of the whole mung bean is typically used and carries lots of nutrition and protein. However, it can be difficult to digest for some people and can cause abdominal distress like gas and cramps which limits their use. 

Surprisingly, the simplest way to enjoy mung beans is by sprouting them. By sprouting them, you avoid the issues, boost the nutrition value, and improve digestion. Boost their strength by getting some help from the water!


How to sprout Mung Beans

Soak the beans in plenty of water overnight or for at least 10 to 12 hours. Drain the water and transfer them onto muslin or cheesecloth. Then tie them loosely, and leave them to sprout for an additional 24 to 48 hours. Sprinkle some water every few hours to keep them moist. You will notice white shoots arising from the beans. Plan to use them in 2 to 3 days' time as they tend to attract bacteria. If time is an issue, you can also buy them in grocery stores. 



Benefits of Eating Sprouts

  • Improve digestion as sprouting breaks down complex carbohydrates, and also increases the fiber content.
  • Have a good source of B-Vitamins, Potassium, and Magnesium. 
  • Pack lots of Protein as with Amino acids which help cell growth and maintenance, build strong bones and improve immunity by capturing free radicals. 
  • The high fiber content of sprouted beans helps in Weight Loss by keeping the stomach fuller for a longer time and avoid unhealthy snacking.
  • Their high Iron count helps improve the Hemoglobin levels. 
  • The high fiber in sprouts helps Cholesterol (LDL - Low-Density Lipoprotein) and decreases the risk of heart diseases.
  • Their good source of Potassium and Magnesium help maintain Blood Pressure.
  • The abundant source of Folates in sprouts help pregnant women from Neural tube defects.

 Tips to keep in mind when eating Sprouts
  • Eat them raw or steam them, but cooking kills all the nutrients in them
  • Even when sprouted at home, wash them thoroughly before eating. 
  • You can add them to salads, sandwiches, or eat just as a snack.
  • Eat sprouts in the morning or before dinner
  • In addition to Mung, wheat, Chick-peas or any other beans can be sprouted for consumption.

We hope you enjoyed reading about the first tip. Stay tuned for more tips to be shared during this Navratri. 

October 17, 2020

Legends behind Navratri and Dusshera Festivals

Every Indian looks forward to October/ November time as it marks the beginning of the major festival season bringing families together for a celebration. 

This year, we are in the midst of a pandemic which may not allow us to join together with friends and relatives as much as we want. However, we can use some novel thinking to connect with each other and enjoy the season with positive thinking. Relating to the gist of the upcoming holidays, Dusshera and Diwali, are the basis of 'the good wins over the evil'.

Dusshera Navratri begins on October 17th and culminates on October 25th which is known as Vijayadashami. Various epic stories are associated with this festival in different parts of India, such as:

  • In Northern, Western, and Central parts of India, they believe that the demon Ravana was killed on this day, hence many towns enact 'Ramleela' for nine days, and on the 10th day, effigies of Ravana are burned. 
  • In Southern India, it is believed that on Vijayadashami, the demon 'Mahishasura' was killed by the goddess Durga also called 'Mahishasura Mardini. 
  • In the Eastern part of India, it is considered that the goddess, Durga, Mahishasura Mardini comes to earth, her natal home, every year at the start of Navratri. She is welcomed with joy and festivities held in every neighborhood. On the 10th day, her idol is immersed in water denoting that she is sent home. 
Most commonly, Dusshera is associated with goddess Durga who is considered as an embodiment of strength, courage, and fierceness. Legend says that the goddess Durga defeated and killed the demon through the strength and power the other gods and goddesses transferred to her. 

While the gods and goddesses share their strength and tools with Durga to fight the demon, they stand as idols at that time. In some southern regions of India, a 'Gollu' is displayed with the arrangement of idols of gods and goddesses depicting this story.




In the spirit of this festival, using the theme of pairing to boost the strength, we're going to share 9-food tips for each day of Navratri: 
  1. Sprouted mung beans
  2. Apples with Peanut Butter
  3. Wheat and Ragi Roti (flatbread)
  4. Spinach and Orange salad
  5. Turmeric - we use this spice in almost all of our dishes. 
  6. Carrots and hummus - healthy snack
  7. Tomato and Olive oil
  8. Beans or chickpeas with rice 
  9. Avocado

We hope you will enjoy them and adopt them to boost your strength and immunity in this uncertain time.

*🌹*🌹*🌹*Happy Navratri to all! *🌹*🌹*🌹*