// PERSPECTIVES
DIVYANGKUMAR GANDHI, MD, FACG
Gastroenterologist, Augusta Health, Fishersville, VA
Growing up in the western state of India, Gujarat, vegetarianism is deeply rooted for centuries through the principle of non-violence. Although there are various spiritual and holistic reasons to be vegetarian, I chose to be vegetarian due to a simple belief that I do not want to harm any other life to feed myself. While growing up in India, I used to go with my mom to a fresh produce market, which is where I learned how to select ripe fruits and vegetables. We didn’t have a refrigerator or reliable electricity for several years. Everything was bought fresh and finished, with no leftovers, which kept us in good health. At school, we used to exchange lunch among friends, so everyone got to try different varieties. This helped us bond with each other while developing new tastes. Interestingly, many of my childhood memories are forgotten now, but food-related memories are still vivid! Hospital and school cafeterias are filled with processed foods and often extremely limited vegetarian options. My family
makes home-cooked meals a priority. Like me, my wife is also fond of trying new recipes, but she adds a hint of health consciousness on top of that. We like to simplify complex Indian recipes, as traditional recipes could be time consuming and laborious. I strongly believe that if plant-based diets with minimal processing are adopted from childhood, we can bend the curve of various autoimmune GI conditions and fatty liver. Horsegram (Macrotyloma uniflorum) is a pulse crop native to the southeast Asian subcontinent and tropical Africa. Horsegram has been widely cultivated and consumed in India since ancient times. Traditionally, it is supposed to have been fed to racehorses because it is a powerful source of immediate energy and protein. Surprisingly, 100 grams of cooked horsegram contains approximately 22 grams of protein, the highest among plant-derived food sources! It might be hard to find this legume at a local grocery store but easy at any Indian grocery store. Besides these benefits, horsegram is a draught resistant crop with minimal water irrigation requirement so good for mother nature, too!
INSTANT POT HORSEGRAM AND LENTIL SOUP Ingredients: • 1/2 cup small brown lentils • 1/2 cup horsegram • 1/4 cup crushed tomatoes • 1/4 cup carrots • 1/4 cup green peas • 2 Tbsp ghee (clarified butter) • 1 Tbsp cumin seeds • 2 Tbsp cumin powder • 1 Tbsp salt as per taste • 1 tsp lemon juice • 1 tsp paprika • Cilantro for garnish
40 | GI.ORG/ACGMAGAZINE
Steps & Tips: 1. Wash horsegram and brown lentils in water twice. 2. Soak horsegram and brown lentils overnight in 2.5 cups of water. Discard the water before cooking. 3. Turn on Instant Pot in sauté mode. 4. Add ghee, let it get warm, then add cumin seeds and paprika. Sauté for a few seconds. 5. Add crushed tomatoes, sauté for 1-2 minutes. 6. Add soaked horsegram and brown lentils, carrots, and peas. 7. Add 2-3 cups of water. Add salt to taste. 8. Cancel sauté mode, press pressure cook or manual mode for 8 minutes.
VANESSA MÉNDEZ, MD
Founder, Planted Forward, Pembroke Pines, FL Instagram @plantbasedgutdoc and drvanessamendez.com
Studies have shown that we lose microbiome diversity as we immigrate to western societies. There are a lot of potentially protective foods in various cultures that may be forgotten as patients immigrate to a new country, whether because of a lack of access to appropriate ingredients, or the desire to assimilate into a new environment. As a gastroenterologist and a Latina, I try to put cultural sensitivities at the forefront of my health and nutrition discussions with my patients. I strive to create awareness that our cultural foods are an important part of our health, identity, and in many ways, are protective for our microbes. Even as a child growing up in Cuba, I was aware of the importance of prioritizing nutrition. Food insecurity was a big issue, and we didn’t actually have the diversity that we see in the United States. My food staples were white rice and beans, some sort of animal protein, and fruit. In terms of a complete meal, there was not a lot of
9. Wait for natural pressure release then add cumin powder (the more the merrier!), lemon juice, and salt 10. Garnish with cilantro and enjoy!