Wholesome Meals

We have come across various blogs talking about the importance of when to eat, how and what to eat . Its confusing and most importantly it gets boring to just follow the same meal everyday.

Whats most important is each of our body's are different made of different genes and biochemical structures so what works for one person will not work for another.

In Ayurveda there is a mention of individual prakrithis as Vata, Kapha and Pitta and depending on which of the the doshas are predominant our food is planned in such a way to help manage our body and mind. So even years back food was planned according to body type .

But what all of us need through out the day is an adequate amount of Protein, Carbohydrates, Fiber, Good Fats, Vitamins and Minerals. The most important is not the quantity of nutrients but the quality which can be absorbed and assimilated by our body.

Our body absorbs nutrients in the most natural form which is grains, fruits,vegetables, nuts and seeds. This can be achieved so easily just by eating our regular Indian meal . Unless your deficient in certain nutrients its better to avoid supplements and derive nutrition from natural sources.

bowl of unpolished rice/roti    - Carbohydrates 
sabji/palya (cooked vegetables) - Fiber,Vitamins and Minerals
salad (raw vegetables)          - Fiber,Vitamins and Minerals
Dal or Curry with veggies       - Protein
Curd/buttermilk                 - Probiotic

Adding flaxseeds (omega3), sesame (calcium) etc into your diet and cooking in ghee or coconut oil (good fat) can give us all the required nutrition.

Having a fruit or some nuts to snack during the day and you will definitely not miss out on your daily required amount of nutrition.

I understand it gets boring to have the same thing like rice,dal, veggies but you can really try using a lot of veggies, pulses ,whole grains and make some yummy meals for your day. Check below for a few recipes I have put together and how I make my meals nutritious and exciting.

Beetroot Cutlets Spinach Dosa Beet and Rice Roti

I usually have beetroot and carrot juice thrice a week. and the left over strained puree is usually thrown or added to my compost. So I was looking for ways to add them back into my diet as they still have a good amount of nutrition in them

Beet cutlets

  Boil one potato 
  Use 3tbsp of beetroot puree 
  Make  2tsp of fresh ginger garlic paste and cut one onion into small cubes
  Mix all of the above together and season with coriander powder, chilly powder ,salt and 1/2 lemon juice
 Make into desired shape 
 Make a batter of besan flour (2 tbsp gram flour with 3 tbsp water). season with salt and chilly
Coat the cutlets in the batter and pan fry using coconut oil.
  

Beet Rice Roti

  Mix 3tbsp beet puree with 5 tbsp of rice flour and add 1tbsp of  cooked rice.
  Season with jeera, salt and diced onion
  Knead well to form a dough. Add water if required 
 Roll into desired shape and cook on tawa

Note: The dough is usually sticky so use coconut oil to apply on the plastic sheet or baking paper and then roll

Spinach Dosa

  Grind 4-5 leaves of spinach along with  3tbsp of Ragi,1/4tsp salt and 1/4cup semolina 
 Add water for required consistency. The batter needs to be thin.
 Keep aside for 10minutes and pour batter on hot tawa to make dosas

I bought some noodles made from millets from a nearby stores and included a lot of cooked and raw veggies into it. Also atleast 100g of microgreens were included . So I got carbs from the millet, protein from paneer/tofu ,vitamins and minerals from the microgreen and veggies. Cooked using coconut oil.

Lets make healthy choices and replace refined flour,sugar , processed food with healthy ingredients which can give us adequate nutrition .

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