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February 2010 eRecipes

Posted on 06/11/2010 at 4:20 PM

February 2010
American Hearth Month

This has been one of the most brutal winters in Iowa that I can remember. Regardless of whether the groundhog sees his shadow today, it seems like we’re in for at least a few more weeks of chilly weather. So until the snow and ice melt away, I’ll keep eating hot oatmeal, drinking tea, and cuddling up next to the fireplace – all of which are good for the heart.

Tips for a Healthy Heart: There are several factors that affect your heart health, such as your genes, physical activity, food choices, and how you handle stress. Although you cannot change your genes, you can make sure that you exercise regularly, make healthy food choices, and manage stress. For more information about heart disease, go to the website Center for Disease Control and Prevention/heartmonth.

A heart-healthy diet is rich in vegetables, fruits, whole grains, legumes, and nuts. And, if you eat animal products, you should eat low-fat dairy products, and lean meat, poultry, and fish in limited quantities. Also, the diet should be low in saturated fat, trans fat and cholesterol. For more information on a heart-healthy diet go to the American Heart Association website.

Pride and Joy:
I’m thankful that great reviews for The Indian Vegan Kitchen continue to pour in. The VegNews magazine gave the book two thumbs up; “this all-vegan resource will prove itself indispensable in your culinary journey.” And Gail Davis on says, “This is a lovely book filled with exotically inspired recipes that will bring a great deal of eating pleasure to both vegans and non vegans alike.” If you see any other reviews for the book, please email me!

Get Help and Support: If you need help with individualizing your diet, please contact me for a free 15-minute consultation (by February 15th), or see your local dietitian. Dietitians are nutrition experts who assess your special nutritional needs and discuss appropriate solutions. They individualize your health plan, one that is right for you and your lifestyle, and provide continued support as needed. Just remember, we all need help sometimes. For more information go to and click on consultant.

February Recipes:
The good news is eating healthy is easy, for fish, beans, and spices are all tasty and good for the heart. Fish and flaxseeds are rich in omega-3 fatty acids, which help prevent heart disease. The American Heart Association recommends eating omega-3 rich foods such as fish, at least two times a week. Whole grains and beans are high in fiber and help reduce cholesterol levels. And did you know that spices are loaded with antioxidants. They are believed to protect the heart from free radicals that cause damage to the cells.
Enjoy these easy, delicious, and heart-healthy recipes:

Fish with Zucchini (Machhi aur Lauki)
Ginger-Spinach Pink Lentils (Adrak-Palak Dal)

Flaxseed Flatbread (Flaxseed Roti)

Make 2010 your healthiest year ever by making sure you concentrate on eating healthy, managing your stress, and being physically active! And if I can help you with your health goals, contact me for a free 15-minute consult. It’s a limited time offer, so make sure to set up an appointment by February 15th.

Happy and Healthy Cooking!
Madhu Gadia

Refer Me and Earn up to $200: Do you know an event planner or wellness coordinator in your organization or community who hires health-related speakers? If you connect me to a person who books me to speak, I’ll pay you $200 (or an equal donation to your favorite charity)! For speaking topics and flyer go to

Or ask a cooking school to invite me to teach an Indian cooking class in your area. If you connect me to a person who books me for a cooking class, you can attend the class for free (I will pay your registration to the class). For more information on cooking classes go to


Copyright © 2010 Madhu Gadia. All Rights Reserved


January 2010 eRecipes

Posted on 06/11/2010 at 4:19 PM

January 2010

Wow, it’s January 2010, the beginning of a new decade!

January is the month that we often think of making healthier food choices and losing weight, if needed. As you might have noticed on my website I am a nutrition and diabetes consultant and a speaker, as well as an Indian cuisine expert. My experience and expertise includes healthy eating, weight loss, diabetes, and heart disease. I have counseled thousands of clients and presented numerous programs to consumers and professionals. This January, I am offering an ONLINE 8-week weight-loss class called Diet Busters, starting Monday, January 18, 2010 at 6 pm EST. You can be anywhere and attend the class; all you need is a telephone, computer with internet connection, and an hour of your time each week during the course.

Diet Busters Weight-Loss Class: Eating well is one of life’s biggest pleasures. However, for many people the enjoyment of eating is spoiled by feelings of conflict, anxiety, and guilt. The Diet Busters class will provide weight-loss strategies to help you attain and maintain a healthy weight. The program will focus on understanding one’s own eating issues and patterns as you lose weight. For details and cost of class go to Diet Busters.

Sign up early and save: Sign up by Thursday, January 14th and save $100.

Refer me and earn up to $200:
Do you know an event planner or wellness coordinator in your organization or community who hires health-related speakers? For speaking topics and a flyer go to

If you connect me with a person who books me to speak, I’ll pay you $200 (or an equal donation to your favorite charity)!

Or, ask a cooking school to invite me to teach an Indian cooking class in your area. For more information on cooking classes go to

If you connect me with a person who books me for a cooking class, you can attend the class for free (I will pay your registration to the class).

January Recipes:
Sticking with the theme of eating healthfully, I have picked some of my favorite seasonal vegetable recipes this month. One of the key recommendations in most weight-loss meal plans is to eat more vegetables because they are low in calories and high in nutrients. But vegetables can often be boring or tasteless unless they are laden with lots of fatty dressing. This is not true with Indian vegetable dishes. All the four recipes below are low in calories and fat, easy to make, and delicious.

Mixed Greens (Punjabi Saag)
Sweet and Sour Carrots (Gajar Ki Subji)
Chickpea Salad (Kabuli Chana Salad)
Cauliflower Mixed Vegetable (Gobhi Gajar Ki Subji), includes YouTube video

Please forward this newsletter to anyone who might enjoy the recipes or may be interested in signing up for the Diet Busters class.

Wishing you and your family a Very Happy and Prosperous New Year!

Happy and Healthy Cooking!
Madhu Gadia

P.S. Please email your comments or suggestions to I would love to hear from you.


Copyright © 2010 Madhu Gadia. All Rights Reserved


November 2009 eRecipes

Posted on 06/11/2010 at 3:44 PM

November 2009

I’ve had a fun and exciting last month launching The Indian Vegan Kitchen. I introduced my book to fellow dietitians at the Food & Nutrition Conference & Expo in Denver, Colorado. I also had a couple of book signings and just yesterday I did a cooking demo at the Iowa Dietetic Association Annual Meeting. Over 100 dietitians sampled the Black-Eyed Peas Dip and Peas-Mushroom Pilaf (recipes from The Indian Vegan Kitchen) and they gave them “two thumbs up.” I have been happily touting the fact that the October issue of The Oprah Magazine featured a recipe from my book. Affirmations are valuable to all of us.

What is a Curry? Indian food is often equated with the word curry. But then what is curry, a dish with a yellow sauce, or is it anything prepared with curry powder? Over the years I have been asked numerous times from cooks questions such as, “did you forget to add curry powder in Chicken Curry?” or “Where’s curry in Curried Onions which is a dish that doesn’t have any sauce. I can understand the confusion  – let me attempt to clarify it here.

Curry powder is a spice blend that includes turmeric, which is the ingredient that makes dishes yellow. Curry powder has one flavor and it will make dishes have a similar color and taste. Most Indians do not use curry powder, and if they do it is for seasoning a particular dish. I do not use curry powder at all. For each dish, I use individual spices to create a different flavor and taste. For authentic flavors you too should use individual spices. Also, all Indian dishes are not in a sauce, for example Curried Onions in The Indian Vegan Kitchen (page 101) is spiced onions without any sauce. I called it Curried Onions basically because it has spices such as turmeric, ground coriander, and cumin—typical spices in a curry powder.
The Benefits of Spices: At the Food & Nutrition Conference & Expo I attended a workshop on spices held at The International Culinary School in Denver sponsored by McCormick spices. Spices are being promoted for their health benefits because they contains antioxidants. Antioxidants protect the body from free radicals that cause damage to the cells. Spices have been shown to aid in digestion, fight infection, as well as prevent Alzheimer’s disease or treat type-2 diabetes. Today’s average American eats twice the amount of spices than twenty years ago. Spices are primarily being used because consumers are demanding more flavor and taste. Health is important but taste is still number one per consumer surveys. Thus chefs and culinary experts are working to incorporate spices into traditional American dishes such as cumin in potatoes and cayenne in chocolate. Scientists maybe just discovering the benefits of spices, but I can proudly say Indians have known the health-promoting benefits of spices for centuries. For uses and health benefits of individual spices see the Glossary of Spices, page 14, in The Indian Vegan Kitchen

November Recipes: When it’s cold outside it’s comforting to eat warm nourishing foods. This month I’ve picked two recipes, one non-vegetarian and one vegan, that are best served hot over rice or with whole-wheat roti (flatbread). Chicken With Almonds And Raisins or Creamy Vegetable Stew will make any meal special. Both of these dishes taste and sound gourmet but are quick and easy to prepare. And the third recipe I picked is Spiced Chai Latte. 

There is nothing like hot chai on a cold, blustery day to warm the body inside and out. Chai is the most popular and uniquely Indian beverage, which has swept the world in the last decade. Chai is brewed tea that is mixed with hot milk and sugar. Chai can be plain (still mixed with milk and sugar) or brewed with spices, masala chai. You can make your own chai spice blend as given in the recipe here or purchase it from an Indian grocery store. Chai Latte is basically chai with lots of milk. Enjoy the Spiced Chai Latte with milk or soymilk. Personally, I feel once you taste this chai, you will want to make it again and again; it’s healthier than pre-packaged chai lattes because you can control the amount of sugar and use the milk of choice for fraction of the cost of chai at the coffee shop.

Chicken With Almonds and Raisins (Mughlai Murgh)
Creamy Vegetable Stew (Subji Korma)
Spiced Chai Latte (Masala Chai)

Please don’t forget to email me if you see any reviews from The Indian Vegan Kitchen in a magazine or newspaper in your area.

I wish you all A Very Happy Thanksgiving. May you enjoy all your favorite seasonal foods and be surrounded with family and friends!

Happy and Healthy Cooking!

Madhu Gadia

Copyright © 2009 Madhu Gadia. All Rights Reserved


October 2009 eRecipes

Posted on 06/11/2010 at 3:43 PM

October 2009

The Indian Vegan Kitchen is Now Available! Yehhhh!

I’m proud to announce the arrival of my new cookbook, The Indian Vegan Kitchen: More than 150 Quick and Healthy Homestyle Recipes at a bookstore near you. If I say so myself, it looks fantastic! The book is off to a great start: a recipe from the book was featured in the October issue of O, The Oprah Magazine, page 132. This is an exciting time for me as I’m booked with interviews, book signings, and cooking demos for the next two months.
Happy Diwali! It’s not a coincidence that The Indian Vegan Kitchen is coming out October 6th. My editor, Marian Lizzi at Perigee Books/Penguin Group, actually planned to release the book just before Diwali—what an auspicious beginning for me! Thank you Marian.

Diwali (also written as Dipawali or Deepavali) is one of the main Hindu festivals. Diwali translates as the Festival of Lights. It’s celebrated with similar reverence as Christmas. The celebrations start almost a month before with various religious and social events. The main components of the festival include cleaning the house, visiting family and friends, lighting oil lamps, praying to the goddess Laxmi for wealth, lots and lots of food, and to top it off—fireworks. It is a celebration of “victory of good over evil” and signifies the uplifting of spiritual darkness. Diwali is celebrated based on the lunar calendar and this year it’s on October 17th.

Indian Hospitality: If you’re Indian, have been to India, or to an Indian’s home you may know what I’m talking about here. Hospitality is central to Indian culture. The Sanskrit saying "Atithi Devo Bhava," meaning "guest is god," conveys the respect granted to guests. Most Indians take pride in making a visitor feel comfortable and cared for. A visit is considered incomplete without offering and receiving food.

The most important thing to learn when eating at an Indian’s home, pace yourself, for the host will offer the food personally several times—“please take one more”. My children, when they visit India, are aghast at how much food they are offered. I, on the other hand, love it and have come to expect it. To read more about Indian hospitality, click here to read an excerpt from the Snacks, Chaat, and Beverages chapter introduction from The Indian Vegan Kitchen.

October Recipes: Recipes this month are festive dishes from The Indian Vegan Kitchen. Puri (Fried Bread), spicy potatoes, and halwa (dessert) turn any meal into a celebration. They can be served for breakfast, brunch, or dinner. Halwa is often the choice of food offered to God for blessings and then served as communion. Diwali or not, enjoy a meal of Puri, Potato Stew, and Almond Halwa and have your own party.

Puri (Fried Bread)
Potato Stew (Lipte Aloo)
Almond Halwa (Badam Halwa)

Please email me if you see any reviews or sample recipes from The Indian Vegan Kitchen in a magazine or newspaper in your area.

I wish you and yours A Very Happy and Prosperous Diwali. May all your wishes come true!

Happy and Healthy Cooking!
Madhu Gadia


Copyright © 2009 Madhu Gadia. All Rights Reserved


September 2009 eRecipes

Posted on 06/11/2010 at 3:42 PM

September 2009


Time Flies


I’m giddy with anticipation of my new book, The Indian Vegan Kitchen: More than 150 Quick and Healthy Homestyle Recipes. It will be released on October 6, 2009. On and, you can pre-order now and get a discount of up to 32% off the $18.95 list price (that’s just $12.89!). I finished writing this book last December. And when my editor told me that the book will be out in October, it seemed ridiculously far, but time flew and it will soon be in my hands and hopefully yours too!

This Book is for Everyone! Wait, before you say, I’m not vegan and pass on this book, I want to assure you that this book is for anyone, vegan or not, looking for great tasting, authentic, and easy-to-follow Indian recipes. As with my previous book New Indian Home Cooking, the book will provide quick and healthy recipes that anyone, from novice to seasoned cooks, can prepare effortlessly.

The Indian vegetarian diet is clearly defined as a plant-based diet that includes milk and milk products—thus, a lacto-vegetarian way of eating. The only difference between a vegan and Indian vegetarian diet is the exclusion of dairy products. Legumes (dal) and whole grains (roti), and vegetables take center stage in Indian vegetarian meals, making them naturally vegan.

Nevertheless, while developing recipes for this book, I gained a whole new appreciation for non-vegetarians who choose to become vegetarians or vegans. I soon realized how difficult it is to think—and cook—outside the box. Initially, when I started writing this cookbook I thought it would be a breeze, expecting that I would only have to eliminate milk. I did not realize how extensively and automatically I add milk products in dishes. Once I got over that hurdle, it was a rich experience with amazing results. All of the recipes in this book are gloriously, triumphantly vegan. Enjoy the sample recipes below and decide for yourself.

Healthy Bytes: Several health organizations, such as the American Heart Association and American Institute of Cancer Research have focused on encouraging people to eat more vegetables, fruits, whole grains, and beans.


To help Americans reduce consumption of saturated fat and to help prevent heart disease, stroke, diabetes, and cancer, many health professionals are recommending people eat vegetarian meals at least once a week. To learn more about the program Meatless Mondays, go to


You don’t need to be a vegetarian to eat healthy! Just make sure you eat 5 to 9 serving of vegetables and fruits per day—recommended by USDA Food Guide Pyramid.


September Recipes: This month I’m sharing recipes from The Indian Vegan Kitchen. Share a bowl of Black Eyed Peas Dip with pita or corn chips with your friends and enjoy an amazingly simple and delicious meal of Tomato Rice made with cherry tomatoes and Creamy Mushroom Curry (made without cream). My daughter told me that the Black Eyed Peas Dip is one of her favorite cocktail party go-to items – her carnivorous friends who can never imagine eliminating meat from their diet love it, and her vegetarian and vegan friends always ask if they can take home the leftovers, if there are any!

Black Eyed Peas Dip (Sukha Lobhia)

Creamy Mushroom Curry (Khumb Ki Subji)

Tomato Rice (Tamatari Chawal)

I look forward to your comments about these or other recipes. With your permission, I would love to publish your comments on my website.

Happy and Healthy Cooking!

Madhu Gadia



Copyright © 2009 Madhu Gadia. All Rights Reserved


Copyright © 2019 Madhu Gadia. All Rights Reserved