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12 recipes

What are Indoles?

Indoles are a type of phytochemical which are mainly associated with prevention of cancer. Found in cruciferous vegetables, it acts as a strong antioxidant and protects the lining of body cells. Indole-3-carbinol is the form found in these vegetables.

5 Health Benefits of Indoles

1. Prevents various cancer like cervical cancer, breast cancer, prostate cancer, colon cancer, lung cancer etc.
2. Helps reduce the inflammation in the body.
3. Acts as an antioxidant and scavenges the harmful free radicals.
4. Helps body get rid of toxins and cleanse the system.
5. Aids in maintaining estrogen balance.

6 Food sources of Indoles

6 Food sources of Indoles
1. Broccoli
2. Brussel sprouts
3. Cabbage
4. Cauliflower
5. Kale
6. Radish

Let’s together reveal the art of cooking with these 5 healthy ingredients…. Since cooking reduces the amount of indole present in the plant food to some extent, it’s best to include them in the form of salad in your diet. But there are a few more options added here to bring variety in terms of colour, texture, flavour and aroma to your menu.



cauliflower stir fry recipe | gobi fry | gobi tomato sabzi | with 29 amazing images. cauliflower stir fry recipe | gobi fry | gobi tomato sabzi is a quick and easy recipe which can be served within 20 minutes. Learn how to make gobi fry. To make cauliflower stir fry, boil enough water in a deep non-stick pan, add the cauliflower florets, turmeric powder and salt, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Drain and keep aside. Heat the oil in a broad non-stick pan, add the ginger-garlic paste and green chillies and saute on a medium flame for 1 minute. Add the chilli powder, dried fenugreek leaves, garam masala and tomatoes and cook on a medium flame for 2 minutes. Add the cauliflower, coriander and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Serve immediately. As soon as you taste this gobi fry, you are sure to wonder how a sober vegetable turned into such an exciting ingredient! The magic is all thanks to the classic flavour bestowed by kasuri methi, with a little help from tomatoes and coriander too. You are also sure to notice the presence of coriander in this recipe, as it is used in much higher quantities as a key ingredient rather than as a standard garnish. Of course, we cannot forget the aromatic presence of ginger, garlic and green chillies along with garam masala in gobi tomato sabzi. Despite the exotic flavour and texture, the best part is that this cauliflower stir fry can be made easily with readily available ingredients. So, go ahead and give it a shot right away! Tips for cauliflower stir fry. 1. While cooking cauliflower with salt and turmeric powder, they should only be parboiled and not cooked completely. They need to maintain their crunch. 2. Serve gobi tomato stir fry with bajra roti. Enjoy cauliflower stir fry recipe | gobi fry | gobi tomato sabzi | with step by step photos.

cauliflower oats tikki recipe | mixed vegetable tikki | healthy cauliflower tikki for weight loss | cauliflower cutlet | with 43 amazing images. cauliflower oats tikki recipe | mixed vegetable tikki | healthy cauliflower tikki for weight loss | cauliflower cutlet is a healthy substitute for fried tikkis. Learn how to make mixed vegetable tikki. To make cauliflower oats tikki, heat 1 tsp of oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes. Transfer the onions into a deep bowl, add the cauliflower, french beans and carrots, mix well and mash lightly using a potato masher. Add all the remaining ingredients, mix well and keep aside for 10 minutes. So the oats absorb all the flavours and binds well. Divide the mixture into 16 equal portions and shape each portion into a 50 mm. (2") flat round tikki. Heat the non-stick tava (griddle) and grease using ¼ tsp of oil. Cook each tikki on a slow flame using 1/8 tsp of oil, till they turn crisp and golden brown in colour from both the sides. Serve immediately with healthy green chutney. Normally tikkis are made by binding assorted ingredients with mashed potatoes. Here in mixed vegetable tikki we have used low calorie cauliflower with fibre-rich oats for that purpose! Two unusual ingredients, combined with colourful veggies results in a top-class tikki that will enthral you. The vegetables add to the fibre, vitamin and antioxidant content of this snack, while the mint and coriander pool in vitamin C apart from imparting a tantalizing aroma and flavour to the healthy cauliflower tikki for weight loss. This delightful snack is cooked on a tava with minimal oil to reduce the nutrient loss and calorie count. Diabetics and heart patients and all those aiming a healthy lifestyle can opt for this snack. Tips for mixed vegetable oats. 1. Boil cauliflower, carrots and french beans together when making the tikki. It will save time. 2. Always roast your oats when used in tikkis. They give a lovely taste to the tikki. 3. 1/2 cup of quick cooking rolled oats give 1/2 cup of oats flour plus 1/2 tablespoon. Enjoy cauliflower oats tikki recipe | mixed vegetable tikki | healthy cauliflower tikki for weight loss | cauliflower cutlet | with step by step photos.

cabbage pancakes recipe | Indian vegan cabbage pancakes | healthy mini cabbage pancakes | cabbage besan chilla quick Indian snack | with 30 amazing images. cabbage pancakes recipe | Indian vegan cabbage pancakes | healthy mini cabbage pancakes | cabbage besan chilla quick Indian snack is a quick fix snack with most ingredients available in our pantry. Learn how to make Indian vegan cabbage pancakes. To make cabbage pancakes, combine all the ingredients in a deep bowl along with approx. ½ cup water and mix well. Grease a non-stick mini uttapa pan with a little oil. Pour a little batter in each uttapa mould and spread it lightly. Cook on a medium flame, using a little oil till they turn golden brown in colour from both the sides. Repeat steps 2 to 4 to make more mini pancakes. Serve immediately. An enhanced version of chila, Indian vegan cabbage pancakes are delicious and wholesome. What is more, it can also be prepared in a jiffy, making it a great start to a busy day. Moreover, these cabbage besan chilla quick Indian snack are quite versatile. The besan can be replaced with other flours like jowar flour, bajra flour or even ragi flour. To make a Jain version of these pancakes, you just have to avoid the use of onions. Try them at snack time, they appeal to adults and kids alike. The use of besan adds protein to these healthy mini cabbage pancakes, while cabbage apart from being low in calories and carbs also abounds in fibre and vitamin C, which makes them suitable for diabetics, heart patients and weight-watchers too! Serve hot and fresh with green chutney. Tips for cabbage pancakes. 1. To make the batter, add water gradually as the quantity of water usually depends on the quality of the flour. 2. If the batter turns out to be runny, add 1 to 2 tablespoons of besan. 3. If the batter is too thick, add 1 to 2 tablespoons of water. 4. Remember to grease the uttapam pan with oil in each batch. 5. If you are making these pancakes for kids, we suggest you replace chopped green chillies with green chilli paste and adjust it as per your child’s liking. 6. You can also add other veggies like grated carrot or green like chopped spinach. Enjoy cabbage pancakes recipe | Indian vegan cabbage pancakes | healthy mini cabbage pancakes | cabbage besan chilla quick Indian snack | with step by step photos.

Here’s a mind-blowing chutney that you can serve as an accompaniment or a dip, or use to make other dishes like saladsrolls and wraps. Made of garlic and flaxseeds, this chutney has a spicy taste that gives your taste buds an effective shake! Crushing garlic cloves activates an enzyme called Allinase, which helps convert Alliin to Allicin. This Allicin has appreciable health benefits, including anti-bacterial, anti-fungal and anti-viral properties. But we agree that peeling and crushing garlic can be quite a task! We suggest you soak the garlic cloves in hot water for a while, as it makes them easier to peel. Also, oil your hands to avoid the garlicky aroma lingering on your fingertips. This peppy Garlic-Flaxseed Chutney stays good for around 10-12 days, so you can make a batch and keep it handy to enjoy as and when required.

kale apple salad recipe | kale fruit vegetable salad | Indole rich healthy Indian salad | with 20 amazing images. kale and apple salad is a delicious and healthy Indian salad that is perfect for a light meal or snack. Learn how to make kale fruit vegetable salad. This delicious kale and apple salad combines the unique flavour and texture of kale leaves with crunchy strips of apple, shredded cabbage and melon seeds. A tangy dressing of honey and lemon adds to the spectrum of flavours that this kale and apple salad offers your taste buds! To make kale and apple salad first make the dressing. In a small bowl put lemon juice, honey, olive oil and salt to taste. Mix well. Lemony honey dressing is ready. In a big bowl put kale, apple, cabbage, red cabbage, melon seeds. Just before serving add the prepared lemony honey dressing. Serve kale and apple salad immediately to enjoy the bubbly, fresh flavours. Main ingredients for kale and apple salad. Kale has a perfect omega-3 to omega-6 fatty acids ratio, thus making it a super anti-inflammatory food. Kale helps increase our white blood cell (WBC) count to fight all types of infections. Kale is beneficial to diabetics and heart patients. Green apples provide a bright, tart flavour to kale salad that helps reduce the bitterness of kale. They also add a bit of crunch and sweetness. Red cabbage adds a vibrant color and contrast to kale apple salad, making it more visually appealing. Red cabbage has a slightly crunchy texture that adds interest to the salad. Pro tips for kale and apple salad. 1. Lemon juice adds acidity to the salad, which helps to balance out the bitterness of the kale and the sweetness of the apples. It also helps to break down the tough kale leaves, making them more tender and easier to digest. 2. Extra virgin olive oil or olive oil is a common ingredient in kale apple salad dressings because it has a mild flavor that complements the other ingredients well. Olive oil is a strong antioxidant and good for the heart. Also it has anti-inflammatory properties. This is one of the healthiest oils you can opt for. It has around 77% of MUFA. Enjoy kale apple salad recipe | kale fruit vegetable salad | Indole rich healthy Indian salad | with step by step photos.

grilled brussels sprouts recipe | Indian style grilled brussels sprouts | healthy vitamin c, folic acid, fibre rich brussels sprouts | with 15 images. grilled brussels sprouts is a nice healthy side dish to serve with your dinner. Learn to make Indian style grilled brussels sprouts. The charm of grilled brussels sprouts lies in its simplicity. Brussels sprouts are roasted in a grill pan to just the right level – such that their crunch is still retained. Sea salt, garlic and black pepper, three of the commonest seasonings are all that are used to marinate the flavour of the Brussels sprouts in Indian style grilled brussels sprouts. However, as mentioned you need to take care that you cook the Brussels sprouts only to the right extent in hot water– if you overcook it, the crunch will be lost in grilled brussels sprouts. High in fibre and low in calories, this is a healthy snack for weight watchers and those who are training. Brussels sprouts are also a good source of vitamin C, which helps strengthen the immune system and reduce inflammation in our body. Heart-friendly olive oil too adds to the health quotient of grilled brussels sprouts recipe. You can also try other recipes like Roasted Pumpkin and Garlic or Roasted Bell Peppers. Enjoy grilled brussels sprouts recipe | Indian style grilled brussels sprouts | healthy vitamin c, folic acid, fibre rich brussels sprouts | with step by step photos.

Some veggies and fruits make very tempting and satiating snacks because they have a wonderful taste and texture, especially when laced with tangy and spicy sauces and seasonings. Here, we have made one such snack with Brussels sprouts. The Brussels sprouts are seasoned with salt and pepper, baked to perfection and served with a touch of vinegar and honey. Indeed, the Brussels Sprouts with Balsamic Vinegar and Honey is as tasty a snack as you can ask for – with the added benefit of being super healthy. This snack is low in calories and loaded with fibre, making it a good choice for weight-watchers. Vitamin C in this recipe acts as an antioxidant to build your immunity and fight against inflammation. Honey gives a touch of sweetness, which balances the tartness of vinegar beautifully. Olive oil is a wise choice to make this recipe with, as it is very heart-friendly. You can also try Brussels Sprouts and Spring Onion Stir-fry or Roasted Brussels Sprouts with Sea Salt .

grilled cauliflower recipe | Indian grilled spiced crispy cauliflower | healthy roasted cauliflower with herbs | with 21 amazing images. grilled cauliflower recipe | Indian grilled spiced crispy cauliflower | healthy roasted cauliflower with herbs is a healthy snack to enjoy in between meals. Learn how to make Indian grilled spiced crispy cauliflower. To make grilled cauliflower, combine the garlic, chilli flakes, mixed herbs, olive oil and salt in a deep bowl and mix well. Add the cauliflower and mix well. Heat a non-stick griller pan till hot and grease it with little oil. Arrange half of the marinated cauliflower on it and cook on a medium flame for 3 minutes. Turn each marinated cooked cauliflower over using a tong and cook the other side as well for 3 minutes. Repeat steps 3 and 4 to make 1 more batch. Serve immediately. Ever thought of cooking cauliflower on a griller pan? Well, the outcome is extraordinary! We tried grilling cauliflower, marinated with garlic, spices and herbs, and really loved the taste and texture of Indian grilled spiced crispy cauliflower. Ideal to serve as an evening snack or as a nourishing starter, the healthy roasted cauliflower with herbs is easy and quick to make, and happily healthy too – with lots of fibre and less of carbohydrates. It is sure to keep you full for long hours. Though some amount of vitamin C will be lost during cooking, you can benefit from this vitamin and boost your immune system. The olive used to grill the cauliflower is known for its MUFA (mono unsaturated fatty acid) content with helps to reduce the risk of chronic diseases. Heart patients and diabetics and those on low carb diet can opt for this snack. Make sure you serve grilled cauliflower immediately. You can also try recipes like the Roasted Pumpkin and Garlic or Roasted Brussels Sprouts with Sea Salt. Tips for grilled cauliflower. 1. As a variation, you can replace cauliflower with sliced broccoli. 2. To boost protein, substitute cauliflower with paneer. Enjoy grilled cauliflower recipe | Indian grilled spiced crispy cauliflower | healthy roasted cauliflower with herbs | with step by step photos.

masala cauliflower with green peas sabzi recipe | healthy cauliflower peas masala | masala gobi matar sabzi | Indian style gobi matar | with 32 amazing images. masala cauliflower with green peas sabzi is an Indian sabzi which shows that healthy foods can be very tasty too. Learn how to make masala gobi matar sabzi. This fabulous cauliflower peas masala makes use of cauliflower and green peas, along with other complementary veggies like onions and a coconut-based masala. Cooked with little oil, this tempting, aromatic sabzi makes for guilt-free eating! To make masala cauliflower with green peas sabzi, first make a smooth paste of coconut, green chillies, ginger, and garlic by blending them in a mixer. Then combine the onions, coriander, turmeric powder, coriander-cumin seeds powder, chilli powder, prepared paste, oil and salt in a deep bowl and mix well to make a marinade. Add the cauliflower and green peas to this prepared marinade, mix well and keep aside to marinate for 15 minutes. Transfer it into a deep non-stick kadhai, add 1¼ cups of water, cover and cook for 15 minutes, 5 minutes on high, 10 minutes on medium flame, stirring every 5 minutes or until the vegetables are tender. Serve hot. The Indian style gobi matar is a daily fare which can be enjoyed by healthy individuals to even those who have heart disease and even diabetes. The wisest choice of accompaniment with it is whole wheat roti and a bowl of salad to make a completely fibre rich meal. This sabzi yields 6.4 g fibre per serving which will aid in a healthy gut and help manage cholesterol and sugar levels too. Those with high blood pressure can enjoy this sabzi with restricted amount of salt Cauliflower, on the other hand, is rich in vitamin C, indoles and sulforaphane – all three of which are antioxidants and help protect our body cells from the attack of harmful free radicals. This cruciferous vegetable is also known for its anti- carcinogenic properties. Though some amount of vitamin C will be lost in cooking masala gobi matar sabzi, there are many other benefits to reap. Tips for masala cauliflower with green peas sabzi. 1. Use medium sized florets of cauliflower as too small ones may turn mushy after cooking. 2. Use coconut oil for a healthier diet and say no to processed seed oils. 3. Cover and cook for 15 minutes, 5 minutes on high, 10 minutes of medium flame, stirring every 5 minutes or until the vegetables are tender. 4. For the paste, if you don’t have grated coconut, then use finely chopped coconut so as to get a smooth paste after blending. Enjoy masala cauliflower with green peas sabzi recipe | healthy cauliflower peas masala | masala gobi matar sabzi | Indian style gobi matar | with recipe below.

cabbage kachumber recipe | Gujarati cabbage sambharo | fafda condiments | healthy patta gobi kachumber | with 19 amazing images. cabbage kachumber recipe | Gujarati cabbage sambharo | fafda condiments | healthy patta gobi kachumber is a yummy accompaniment which is healthy too. Learn how to make Gujarati cabbage sambharo. To make cabbage kachumber, heat the oil in a broad non-stick pan and add the mustard seeds. When the seeds crackle, add the asafoetida, curry leaves and green chillies and sauté on a medium flame for 30 seconds. Add the cabbage and salt, mix well and cook on a medium flame for 2 minutes, while stirring once in between. Add the coriander seeds powder, sugar and lemon juice, mix well and cook on a medium flame for1 minute, while stirring once in between. Serve immediately. An exciting alternative to the common kachumbers of cucumber, carrot, etc., the cabbage kachumber is a refreshing accompaniment that features shredded cabbage tempered like a traditional kachumber and perked up with lemon juice too. The addition of coriander powder enhances the experience for your taste buds adding yet another tantalising dimension to this peppy treat. This is often termed as fafda condiments and served with famous Gujarati delicacy jalebi and fafda. The fibre in the healthy patta gobi kachumber works as a digestive aid and helps prevent constipation. With not too many carbs to offer, this kachumber is a wise indulgence for weight watchers and diabetics too. The flourishing vitamin C present in cabbage is a boon to the human immune system. It helps reduce inflammation and works towards a strong heart too. Tips for cabbage kachumber. 1. Do not shred the cabbage very thin. On cooking it will shrink a little in size. 2. The sugar is optional in this recipe. We recommend all health conscious people including those suffering from high blood sugar levels, avoid the addition of sugar. 3. We have slit the green chillies to lend a mild flavour. If you wish, you can add finely chopped green chillies and relish a spicy kachumber. Enjoy cabbage kachumber recipe | Gujarati cabbage sambharo | fafda condiments | healthy patta gobi kachumber | with step by step photos.

broccoli cauliflower red cabbage salad recipe | low carb broccoli cauliflower salad | Indole rich healthy Indian salad | with 15 amazing images. broccoli cauliflower red cabbage salad with capsicum, cherry tomatoes, and carrots is a colorful and nutritious Indian salad that celebrates the beauty and flavor of fresh vegetables. Here's a note on this vibrant salad: The broccoli cauliflower red cabbage salad with capsicum, cherry tomatoes, and carrots is a vibrant and wholesome dish that combines an array of colorful vegetables to create a visually stunning and delicious salad. This salad is not only a feast for the eyes but also a celebration of flavors, colours and textures that come together harmoniously to create a well-rounded nutritious and satisfying dish that is perfect for any occasion, whether as a light lunch, a side dish, or a colorful addition to a buffet spread and in conclusion a perfect choice for those looking to enjoy a healthy and delicious meal. Broccoli and cauliflower, known for their crunchy texture and mild flavors, serve as the base of this salad, providing a crisp and refreshing bite that forms the foundation of the dish. These cruciferous vegetables are not only low in calories but also rich in essential nutrients like vitamins C and Vitamin K, making them a nutritious addition to any meal. Red cabbage adds a pop of color and a hint of sweetness to the salad, complementing the earthy notes of the broccoli and cauliflower with its vibrant purple hue and crunchy texture. Red cabbage is also packed with antioxidants and fiber, making it a valuable addition to a healthy diet. Capsicum, with its bright and peppery flavor, adds a burst of freshness and a subtle heat to the salad, creating a dynamic contrast to the milder flavors of the other vegetables. Capsicum is rich in vitamin C and other antioxidants, providing a nutritional boost to the dish. Juicy cherry tomatoes bring a burst of sweetness and acidity to the salad, enhancing the overall flavor profile with their vibrant red color and juicy texture. Cherry tomatoes are not only delicious but also rich in vitamins and minerals, making them a nutritious addition to the salad. Crunchy carrots add a touch of sweetness and a vibrant orange hue to the salad, providing a refreshing and crisp element that complements the other vegetables. Carrots are rich in beta-carotene, a precursor to vitamin A, and fiber, making them a nutritious and flavorful addition to the dish. curd, mustard, and parsley salad dressing with a touch of honey and sea salt and a unique combination of ingredients is a versatile, vibrant, delightful and flavorful addition that elevates the taste of broccoli cauliflower red cabbage salad. The creamy and tangy curd serves as the base of the dressing, providing a luscious texture and a refreshing note that complements the crispness of the salad greens along with the boldness of mustard, the freshness of parsley, the sweetness of honey, and the savory note of sea salt to create a harmonious blend of flavors. Pro tips for broccoli cauliflower red cabbage salad recipe. 1. In a bowl put 1/2 cup low fat curds (dahi). Curd adds a creamy texture and a mild tanginess to the dressing. This complements the crunch of the vegetables and creates a more well-rounded mouthfeel. Compared to mayonnaise-based dressings, curd offers a lighter and slightly healthier alternative. 2. In a big bowl put 1 cup steamed broccoli florets. Broccoli florets add a slightly grassy, earthy flavor to the salad that compliments the sweetness of carrots and the mildness of cauliflower and cabbage. The florets also provide a nice textural contrast with their slight crunch against the softer vegetables. Enjoy broccoli cauliflower red cabbage salad recipe | low carb broccoli cauliflower salad | Indole rich healthy Indian salad | with step by step photos.

A crunchy and juicy salad with a creamy dressing that blends in beautifully, the cabbage and pineapple salad is ideal for summer. The pineapple quenches thirst while the curd dressing cools you down. Mustard powder and dill leaves make the dressing spicy and flavourful, while crisp celery and capsicum add some texture and color to the salad bowl. As with most summer salads, this one too tastes best when served crisp and chilled.

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