CUISINE

INDIAN Superfoods

Have you heard of the saying “you are what you eat “? This is even truer now more than ever before as the only cure for the pandemic currently is our immunity. Eating proper improves physical as well as emotional well-being. Eating healthy is not a trend it’s a way of life. Superfoods can be defined as natural ingredients rich in antioxidants, nutrients, vitamins and minerals and have vast health benefits. Majorly used as a marketing term for promoting healthy eating. Most claimed superfoods are often western origin and oriented. The foods often mentioned are not locally produced or eaten regularly. Most of the superfoods mentioned here are already used in our daily Indian household but increasing them or introducing them in our pantry will give us immense benefits. It is pivotal to understand the need to eat locally and seasonally available food. This is most effective and efficient. Here is a list of superfoods conveniently attainable in our regionAUGUST, 2020 T U LIP -By Amrutha Varshini Kothapally

Monagaku/Moringa Also called “The Miracle Tree” or drumstick tree, is native to India. It is readily available in stores in fresh, dried and powder form of leaves. Moringa has medicinal properties and is beneficial for skin and hair. With physical benefits, it helps in treating anxiety and depression. It is similar to matcha green tea in using. Unlike matcha, this does not contain any caffeine. You can make moringa smoothies, energy balls, dal, soups etc. The most effortless way of using moringa is by making tea. Boil 250 ml of water and add 2 tsp of moringa leaves or powder add honey and lemon or any flavourings if desired. Strain and drink! Voila!

Flax Seeds Commonly known as an egg substitute is a nutrient-rich food. Flax is very high in fibre and provides considerable amounts of protein. It is also rich in fat and is one of the best plant-based sources of heart-healthy omega-3 fatty acids. It is available in-stores in whole, roasted or ground form. The powder form mixed with warm water is called a flax egg and used as an egg substitute. The roasted flax can be added on top of peanut or almond butter toast and also added as a crunch element in any dish. In recent times, flaxseed energy balls have become an internet trend. Haldi/ Turmeric Designated “The Golden Spice” contains a chemical called curcumin used in food and cosmetics. It is an antioxidant and has properties such as anti-viral, anti-bacterial, anti-fungal, anti-carcinogenic, anti-mutagenic and antiinflammatory. Haldi is a staple in our households and added in many curries. Another easy and delicious way to consume is through haldi doodh or golden milk which can be either hot or cold. RecipeGolden Turmeric Milk | Haldi Doodh In a blender - take 250 ml lukewarm milk + 2 tsp edible turmeric powder + 1/4 cup honey or any sweetener of choice + 1 tsp Ginger powder + 1 tsp cinnamon powder + pinch of saffron + ice cubes (optional)

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Nuts and Seeds The best way to get quick energy is through a raw or dry roasted handful of nuts. Eating almonds, peanut, walnuts, sunflower seeds, pumpkin seeds can keep your appetite full and reduce food intake. They have good fats and proteins to keep you healthy. Another easy way to consume nuts and seeds is to make nut and seed jars of butter and store them in your refrigerator and adding them to your fruit bowls, smoothies, and bread toasts. RecipePeanut / any nut butterIn a blender/mixer add 250 grams roasted peanuts+ honey and salt according to taste+ 2 tsp vegetable oil (if you want it runny). 100x times better than store-bought! You can make this basic recipe into chocolate peanut butter, crunchy peanut butter and much more. You can make this using any nuts like almond, walnuts, pecans, etc.

Coconut oil and Ghee Most of us living in South India already use coconut oil and ghee for cooking as well as for our hair and skin in our daily routine. Coconut oil is responsible for increasing metabolism. Therefore, great for skin, hair and those with digestive issues. Ghee has a high smoke point making it great for cooking. Ghee is a pure form of fat and contains no casein, making it perfect for dairy-intolerant people. It also contains gut-friendly enzymes which help in its easier digestion. Both ghee and coconut oil are locally produced, making it a better option than olive oil.

Barley It acts as a coolant for our body. You can use barley rice to make salads, porridge and soup. The quickest and most rewarding way is by drinking barley water. In a pot add 1/4 cup barley rice, 3 cups of water, 1 tsp salt and 1tbsp lemon (if desired). Boil this for 15 min or until the rice is puffed. Strain and drink this water throughout the day! This water also promotes weight loss and better digestion.

Ginger Most of us already use and consume ginger every day in the form of curries, tea, etc. Ginger used for cooking and medicine. It reduces nausea, improves digestion, and has many more such benefits due to its anti-inflammatory and antibactericidal properties. It is also a good source for antioxidants.

Sabja/Basil Seeds Often confused with Mexican origin chia seeds they are quite different in all aspects. Sabja seeds should be soaked in water before consumption, while chia seeds need not. It is a coolant to the body and helps against acidity in the stomach. It is a good source of iron and vitamins hence promotes good hair and skin. Sabja also has detoxifying properties. You can mix 2-3 tsp of basil seeds in your glass of water every day and see gratifying results in no time. The key while eating is, you have to concentrate on a balanced diet or super plate that includes the superfoods. Your plate should have carbohydrates, proteins, fats, vitamins and minerals adequately. Eating habits should be versatile and seasonal. The most important thing you should keep in mind is to eat healthily and mindfully.

Places where you can find organic foods all at one place

Khadi Eco Basket 1-8-156 /160, 1St Floor, Plotno. 10 Pender Ghast Road, Near Paradise Hotel Hyderabad, Telangana 500003 Ph: 91009 59697

Vibrant Living Foods Plot #107, Prashanth Hills Raidurg, Nav Khalsa, Hyderabad, Telangana 500104 Ph: 08096091111