Sugar and Spice | Sunday Observer

Sugar and Spice

24 February, 2019

 Hello Readers,

Today we bring you two recipes in keeping with ancient tradition of Ayurveda. These dishes are healthy and nutritious as well as being tasty. I am sure you will enjoy making and eating them.

Till we meet again,
Happy cooking! Nira

 


Sweet potato roti 

Ingredients

Sweet potato 500gms, chickpea flour 250 gm, atta-flour, 250 gm, finely sliced red onion 30 gm, finely chopped curry leaves 10 gm,warm water 100 ml, salt to taste.

Method

 

Prepare the sweet potato for the dough mix. For this, you need to make a puree using the sweet potato. First, clean the sweet potato, peel and boil them. Once boiled and softened to a texture to be mashed, mash it and make a puree.Once the puree is done, mix the puree of sweet potatoes with the atta flour, onion and curry leaves. Add salt to taste.Mix the big lump of dough well with water and break it into to small lumps of dough. (The size of the lump depends on the size of the roti you wish to make) Then using a rolling pin- roll over the lumps until you get a thin roti. Cook both sides of the roti on a hot plate until it is crispy.

Nutritional value of sweet potatoes

Sweet potatoes are a rich source of fibre and contains an array of vitamins and minerals including iron, calcium, selenium, and they are a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potatoes are that they are high in an antioxidant known as beta-carotene, which converts to vitamin A once consumed. Drizzle olive oil just before serving to increase your absorption of beneficial beta-carotene.

The following are some of the health benefits that we can accrue from including sweet potatoes in our regular diet.

Sweet potatoes help prevent Vitamin A deficiency and manage diabetes. They are categorised as low to high on the glycemic index scale and several studies have indicated that they can minimise the occurrence of insulin resistance and low blood sugar levels, as well as high blood sugar in people who are suffering from diabetes. Sweet potatoes can help manage stress levels and contain anti-inflammatory activity. They are said to have the ability to help protect against,prevent, and manage cancer and help guard against ulcers. .Sweet potatoes can help in minimising the risk of cardiovascular diseases. They also contain large amounts of fibres, which have long been known for improving the health of the gut as well as digestion .Many laxatives in use today are made from fibres, meaning that consumption of sweet potatoes can increase your intake of fibres needed to promote proper digestion. The high fibre content of the sweet potatoes can also aid in preventing constipation in both children and adults. They can help in regulating blood pressure and are important for good vision and can help in weight management and memory enhancement.

Benefits of eggplants

Draped in a gorgeous, grape-tinted skin, this misunderstood vegetable was previously rumored to have no nutritious merit. Research has shown time and again that this perception could not be further from the truth. From baba ganoush to ratatouille, there are various ways of cooking this vibrant veggie! But these ‘garden eggs’ must be baked or grilled to cultivate the most nutrients possible, and should not be eaten raw.

Aids a healthy heart

Helps in cancer protection: Polyphenols in this veggie, such as delphinidin, protect cells from damage caused by free radicals. Other compounds such as anthocyanins and chlorogenic acid have powerful antioxidant and anti-inflammatory effects on the body. Chlorogenic acid can also inspire cleansing enzymes inside cells, which encourage cancer cell death and can ward off other viral diseases.

Lowers ‘Bad’ Cholesterol

Improves Brain Function

Better blood with high levels of Vitamin K along with bioflavonoids, consuming eggplant regularly can prevent blood clots and strengthen blood vessels.

Dynamic Digestion: Containing very little fat or cholesterol, this fibrous and filling vegetable is a great help in maintaining a healthy digestive system. The fibre enables the body to easily process food and support the absorption of nutrients by producing gastric fluids within the stomach.

Assists Anemia

Regulates diabetes with high fibre and low soluble carbohydrates. Eggplants are ideal to include in meals if you are watching blood glucose and insulin levels.

Healthy Pregnancy

Benefits for bones : This powerful plant produces a great amount of copper and Vitamin K, along with phenols, which also help to prevent osteoporosis, increase bone mineral density, strength, and overall bone health. This is because copper maintains collagen formation of connective tissue and bones. The myth of nightshade plants such as eggplants, tomatoes, potatoes, and peppers triggering osteoporosis has been busted! The oxalic acid present in these foods does inhibit the absorption calcium, but only if consumed every day in high amounts.

Dr. Chamari Ranasinghe
Ayurveda Doctor
 

 


Stuffed eggplant with chickpeas and fresh grated coconut

Ingredients

Baby eggplants 06 , chickpeas, 100 gm fresh button mushroom 30 gms, fresh grated coconut 30 gms, chopped onions 30 gms, chopped garlic 15 gms, fresh basil leaves 10 gms, olive oil 50ml

Some chopped curry leaves and salt to taste.

Method

Prepare the chickpeas by soaking them over night and boiling them until they are soft.

The eggplant will be used in two ways, one will be the skin of the eggplant and the other would be the flesh. To preserve the skin, chop the top of the eggplant and then use a table spoon to scoop the flesh out from the eggplant without damaging the skin. Once scooped out chop the flesh in to small pieces.

Lightly cook the skin of the eggplant by brushing some olive oil on them and baking them in an oven for 10-15 minutes.

Heat a pan with olive oil and cook the chopped eggplant flesh with mushroom, onion , garlic, curry leaves and season to taste.

Once both your eggplant components are cooked, then mash the boiled chickpeas and add some chopped basil and mix well.

Now with all the components cooked, mix all together and add the fresh coconut as the last component. Then, start filling them back into in the baked eggplant skins. Once stuffed top it with some fresh coconut and serve while it is hot. Can be served with rice as a side dish.

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