- Spring Gets
a Colorful Push In India
- FROM 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.
_______________________________________
Author:
AICR offers a Nutrition Hotline
(1-800-843-8114) 9 a.m. to 5 p.m. ET Monday-Friday. This free
service allows you to ask a registered dietitian questions about
diet, nutrition and cancer. AICR is the only major cancer charity
focused exclusively on the link between diet, nutrition and cancer.
It provides a range of education programs that help Americans
learn to make changes for lower cancer risk. AICR also supports
innovative research in cancer prevention and treatment at universities,
hospitals and research centers across the U.S. It has provided
more than $65 million for research in diet, nutrition and cancer.
AICR’s Web address is www.aicr.org. AICR is a member of the
World Cancer Research Fund International.
____________________________________
ARTICLE POSTED
MARCH 11, 2003
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