Indian regional cuisine is full of nutrient-dense ingredients. This National Nutrition Week, which is observed in the first week of September, here is a list of six healthy foods from the far-flung corners of the country.
India is a country with great variety in its foods, thanks to the rich regional diversity of the land. Not only are these foods good for the taste buds, they’re also nutrient-rich, making them ideally suited for foodies who want to preserve their good health. Here is a list of six such lesser-known healthy foods that give various regional dishes their distinct character. This Nutrition Week, why don’t you try some of these items and discover a tasty way to well-being?
This supple fern grows wild in the higher reaches of India’s Himalayan states, typically next to flowing spring water. It’s best eaten within minutes of being plucked, without exposing the vegetable to any more moisture. This is why the specialists refrain from washing the fiddlehead fern right before consumption.
Known by several local names, including lingdi or lingdu, in north India, it is a rich source of zinc, vitamin A and vitamin C, omega-3 fatty acids, protein and magnesium. This healthy food is only available in the months of May and June, making it quite a prized delicacy.
You can enjoy preparations made using the fiddlehead fern in the mountainous regions of Himachal Pradesh and Uttarakhand, where it’s used to make sabzi and even pickles. If intending to pluck it on a hike beware that many other ferns resembling it grow around, which are not fit for human consumption. The fiddlehead fern needs to be stripped off the brown hair growing on it because they may have hallucinogenic properties.
The state of Uttarakhand has abundant amounts of the stinging nettle plant, known as bichchhu buti locally, growing wild. While the leaves of the plant can leave your skin irritated on contact, if treated a certain way the leaves are also a great addition to your list of healthy foods.
It is believed that consuming this plant is a good way to beat anaemia, and also fortify the body with vitamin C. Some other health benefits include the presence of protein, amino acids, minerals and other vitamins. The leaf is also known to have diuretic effects, flushing out unwanted toxins from the body.
In the Kumaon region of Uttarakhand the plant is eaten in the form of kandali ka saag, a dish made by boiling and mashing the leaves and tempering the mixture with garlic, red-chillies, mustard oil and salt. Another option is to replace spinach with it in the popular palak-patta chaat, or have it as chutney.
Also Read: Food as medicine in Kumaoni cuisine
The banana flower isn’t just the most attractive part of the plant, it’s also the tastiest next to the banana stem that is eaten in many parts of the country. Banana flowers are believed to have been a part of the Indian kitchen for centuries making it another healthy food to consume.
In terms of nutrition, the flower is known to enhance one’s digestion, and boost the immune system and eye health. These flowers are packed with vitamin C and vitamin A, besides being an excellent source of flavonoids.
They’re consumed in many parts of Bengal as fillings for potato chops, or eaten as a cooked vegetable, with a tempering of garam masala. It’s also a popular ingredient in south Indian cuisine. You can steam the peeled flowers and garnish salads with them, or eat them as a stir-fry inspired from south east Asian cuisine.
The amaranth seed is considered a pseudocereal, it being a grain that is neither grass nor a real cereal. It has been cultivated for 8,000 years. The local name for it in parts of the country is rajgira, while the leaf is eaten as the chaulai saag.
A full cup of cooked amaranth contains just 125 calories, despite being a good source of protein and containing all the amino acids and fibre, besides micronutrients such as phosphorus, magnesium and iron. It is a good alternative for people with heart problems, and improves cholesterol levels for the better. It is also a great choice of food for people who want to avoid gluten.
Also Read: Add these local superfoods to your meals
You can boil amaranth and use it to garnish your salads or even cook it like pulao. Rajgira ladoos are popular in many parts of the country, including Gujarat. It is also found in crunchy cereal mixes that can be had for breakfast.
This is a shade-loving crop that grows across southeast Asia. Known as suran, jimikand or senai Kizhangu in various parts of India, it is used not just in cooking, but also as a medicine. It is rich in vitamin C and vitamin B6, besides having minerals like potassium and manganese. Because it contains dietary fibre, it is good for digestion health. The fat and calorific levels of this vegetable are low, making it an ally for those wanting to maintain their body weight.
You can prepare an excellent vegetarian biryani from this meaty-textured vegetable. Alternately, marinate it in some spices and fry it as an accompaniment to a meal. Make a curry from it inspired by the cookery traditions of Odisha or Bengal, or prepare it with coconut milk in recipes from the south. The vegetable is a versatile addition to your kitchen.
The leaf of the colocasia plant, known more popularly as arbi in some regions of India, is eaten across the length and width of the country. When buying the heart-shaped giant leaf, look for a lighter green variant. It is also known as the Elephant’s Ear leaf because of its particular shape.
Because it is rich in vitamin A, it is good for one’s vision. It may delay the onset of cataract. It also boosts the immune system, builds a healthy heart, and maintains a healthy digestive system. Weight-watchers prefer snacking on this leaf, because of its low calorific value.
While Bengalis like to steam fish wrapped in this leaf and consume it along with the fish, in Maharashtra and Gujarat it is eaten as fritters. You could use it as a garnish on raita, or pound it into a paste with spices to enjoy this healthy food as the first course of your meal with rice. It is also eaten in all the southern states as a delicacy.
Also Read: Millet mantras: Your guide to a healthy platter
The lead image on top shows fiddlehead fern, which grows wild in the higher reaches of India’s Himalayan states. (Photo courtesy Canva)
