Indian market-fresh foods.
Indian food is a unique blend of foods with various Asian and European influences, including Persian, Greek, Mongolian and western Asian. Some of the staples of Indian cuisine include rice, atta (whole wheat flour), spices such as chile, mustard, cumin and turmeric and a variety of curries.
Oils
Vegetable oil is a staple in many Indian curries. Northern Indian cuisine traditionally uses peanut oil in cooking, while in Eastern India, mustard oil is often preferred. Coconut oil is a popular cooking oil in Southern India. Sunflower oil and soybean oils have become more prevalent in cooking in all parts of India because of their abundant supply and low cost. Hydrogenated vegetable oil, also referred to as Vanaspati ghee, is also a popular cooking oil. Hydrogenated oil is known as "trans fat" in Western cultures and has been linked to a variety of health problems like heart disease, according to the American Heart Association.
Spices
Some of the most common spices used in Indian cooking are chilles, mustard seed, cumin, turmeric, fenugreek, ginger, coriander and and garlic. Many spice mixes are widely used in India, including garam masala, a combination of spices that includes cardamom, cinnamon and clove; and tandoori, a blend of coriander, cumin, garlic, paprika, ginger, cardamom and saffron. Indian curries are a mix of spices such as cardamom, saffron, nutmeg, turmeric, ginger, cumin, coriander and fenugreek.
Proteins
Common Indian meats include lamb, goat, rabbit and venison. When it comes to poultry, commonly consumed protein include chicken, duck and fakta. Indians also eat fish like cod, salmon, mussels and shrimp. Indian cuisine relies heavily on vegetarian proteins such as legumes. Some examples include lentils, peas, garbanzo beans, kidney beans and soy beans. Another common source of protein in the Indian diet is nuts and seeds, which includes foods like almonds, cashews, peanuts, pine nuts, hazelnuts, pumpkin seeds, pecans, pistachios and sesame seeds.
Breads
Indian breads include a variety of flat breads and crepes. Naan is a common type of flat bread featured in Indian cuisine. Other types of Indian breads include chapati, roti, kulcha, appam, dosa and pathiri.
Drinks
Tea is considered a staple in India. You will often find tea blends containing spices such as cardamom, cloves, cinnamon and ginger. Indians commonly add milk to their tea as well. Coffee is also a popular beverage, and is commonly found in the South India regions. Some other common types of Indian beverages are almond milk with nuts and cardamom, rose milk and coconut water.
