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Whole grains include grains like wheat, corn,maize. rice, oats, barley, quinoa, sorghum, spelt, rye – when these foods are eaten in their “whole” form (more on that later). Whole grains even include popcorn!
You may already be eating whole grains. When you munch popcorn in the theater, or give Toasty-O’s to your toddler, or enjoy a bowl of hot oatmeal, you’re probably focusing more on the delicious taste than on the fact that these foods are whole grains.

Spices not only enhance the taste of food but are also a good source of vitamins B and C, iron, calcium and other antioxidants. Spices are extracted from various parts of plants such as bud, bark, root, flower and fruit. Spices are being used as perfumes by many medical industries such as cosmetic, pharmaceutical and aromatic

Dal is frugal

Is there anything dal can’t do? Dal is frugal. Dal is also luxurious. It’s easy to make yet tastes like you cooked it all day. It’s good for our bodies and our souls, packed with fiber and comfort in equal measure. In most cases, dal doesn’t need to soak before simmering. It’s a hero of harried weeknights and lunches the morning after. If you don’t eat a lot of dal, consider a change.
Dal is the Hindi word for pulse, an amorphous term that encapsulates dried beans, lentils, and dried peas—about anything you’d call a legume. In practice, dal most often refers to both lentils and dishes made from them. Some are brothy soups, others as rich as stew. And while simmered pulses are a staple from the eastern Mediterranean through the Middle East and Central and South Asia, India is the undisputed Land of Dals. Stroll through the dry goods section of an Indian grocery and you’ll usually encounter over a dozen varieties in a rainbow of colors, but few instructions about how to treat each one.
All dals cook more or less the same way, but differences in shape, flavor, and starch composition will affect how they cook in your pot. Some dals melt away into buttery softness; others retain a distinct meaty chew. A few are more commonly used as a seasoning base as well as a cooking ingredient. So it pays to have a guide. Here’s a cheat sheet of some essential Indian dals worth knowing about—and how to cook them.

Masoor dal

While you sometimes see it with brown hulls still attached, most masoor dal is sold without the hull, revealing a tiny brilliant orange lentil. In the absence of that hull, these tiny legumes more or less dissolve with prolonged cooking, subsuming their essence into a rich, creamy soup. The longer you cook them, the more they disintegrate, and the more buttery body you’ll give your dal. Flavor-wise, masoor dal brings a mild ruddy earthiness to the pot, so you’ll likely want to spice it up with some cumin, chile, and good ghee or olive oil, like in this red dal recipe. Shop masoor dal.

Moong beans

Here’s where Indian dal starts to get complicated. Mung beans, as they’re usually transliterated, are whole (that is, not split), hull-on legumes, and behave entirely differently from split and skinned moong dal—even though they’re basically the same lentil. While moong dal melts away in the pot, mung beans retain their shape even when cooked to complete softness, so they play well in saucy curries with vegetables or other larger legumes. They also taste a little vegetal and beany compared to buttery moong dal. Beyond simmering for soup, you can soak mung beans overnight, then grind them in a food processor with water, onions, garlic, ginger, and spices to make a thick batter for a savory pancake called pesarattu. It’s similar to a dosa, replacing that dish’s fermented twang with mung beans’ grassy essence. You can also sprout mung beans before cooking to make them more digestible. Shop mung beans.

Toor dal

Also called arhar dal or yellow pigeon peas, toor dal is thicker and rounder than its waifish masoor and moong cousins, so while you don’t need to soak it before cooking, a brief half-hour soak will speed things along. It’s one of the classic dal-as-soup dals along with masoor and moong, though it holds its shape better than either and has a more mealy texture that’s really nice with vegetables like spinach, string beans, tomatoes, and hearty greens. Shop toor dal.

Chana dal

This is the split and skinned version of the chickpea, and in practice it behaves a lot like yellow and green split peas. You can simmer chana dal into a chunky stew that retains some of its bite, like toor dal, and add it to braised vegetables such as collard greens or kale for extra body and protein. In South Indian kitchens, chana dal often gets used as a seasoning just like urad dal, sometimes together sometimes on its own. The larger legume adds texture as well as toasty flavor, since it doesn’t dissolve completely, and brings a subtly different kind of deep roasted umph to a dish. Toasted chana dal is a great addition to bitter vegetables like broccoli rabe and bitter melon, especially when cut with a squeeze of lemon. Shop chana