Spring Gets a Colorful Push In India BY THE AMERICAN INSTITUTE FOR CANCER RESEARCH

The coming of spring is celebrated in India with the colorful, exuberant festival of Holi. Bonfires are lit to banish the last nights of winter, people throw colored powders into the air and there’s dancing in the streets. Like all joyous festivals, Holi is also an occasion for feasting.

The first of the season’s mangoes are served as well as traditional Indian samosas, pakoras, kebabs and stuffed breads. A Holi celebration can be both festive and virtually fat-free.

Indian cooking uses a wide array of spices and herbal seasonings, whose rich flavors more than make up for a low proportion of fat. And since Holi is a religious holiday, foods are vegetarian. Studies show a connection between a mostly plant-based diet and cancer prevention. In practical terms, this means vegetables, fruits, whole grains and beans should cover two-thirds (or more) of the plate and animal-source foods should cover one-third (or less).

Animal meats are used sparingly (if at all) in the traditional Indian diet, mainly as flavorings in hot curries or side dishes. With vegetables, fruit, whole grains and beans in the forefront, this eating style follows most modern-day medical advice for a healthy diet that helps prevent chronic illnesses like heart disease and cancer.

Lentils and other legumes are generally a minor part of most Americans’ diet, but not so in other countries. In India, Dal, a dish made with lentils (or other legumes), is eaten daily. A spicy lentil dish that includes tomatoes, onions and various seasonings, dal is served over brown rice. Lentils, beans and peas are rich sources of phytochemicals that work in many different ways to fight cancer. A good source of fiber, lentils also provide selenium, folic acid, and protease inhibitors, which are believed to help protect against cancer.

In other words, lentils are good for you. So welcome spring this year - and celebrate Holi - with the delicious flavors of India.

Red Lentil Dal - Makes 4 servings.

1 Tbsp. canola oil
2 cups chopped onions, divided
3 garlic cloves, minced, divided
2 plum tomatoes, seeded, chopped
1 jalapeño chili, seeded, chopped
3 cups fat-free, reduced-sodium chicken or vegetable broth
1 cup dried red lentils
1 1/2 tsp. turmeric
1 1/2 tsp. ground cumin
1 tsp. grated fresh ginger
Salt and freshly ground black pepper, to taste
1 cup brown rice (preferably basmati), cooked according to package directions
1/4 cup finely chopped fresh cilantro

Heat oil in medium saucepan over medium heat. Add 1 cup onion, 1 minced garlic clove, tomatoes and jalapeño. Sauté until tender and golden brown, about 10 minutes, stirring occasionally. Set aside.

Combine broth, lentils, remaining onion, garlic, turmeric, cumin and ginger in a heavy medium saucepan. Bring to a boil. Reduce heat, cover and simmer until lentils are tender, about 15 minutes. Mix in sautéed onion mixture. Simmer 5 minutes to blend flavors. Season to taste with salt and pepper. Spoon rice into bowls and top with dal. Sprinkle with cilantro.

Per serving: 392 calories, 6 g. total fat (less than 1 g. saturated fat), 73 g. carbohydrate, 17 g. protein, 11 g. dietary fiber, 456 mg. sodium.

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