Given the wet & cold weather, what are some warm and comforting foods that are both nutritious and hydrating and can be easily prepared at home? Kindly advice on some examples, elaborating their benefits.
Comfort is typically registered in the brain as pleasure, which is the main driver for food ingestion. This feeling of comfort is influenced by taste (e.g. salty, umami), aroma and mouthfeel. Foods that provide comfort usually include those that are moist and emulsified such as gravies, curries, cream or sauces and those that include specific ingredients such as herbs and spices that are most familiar to us. During cold weather, we tend to expend more energy trying to keep warm, which leads us to choose foods that are calorie-dense (e.g. fat) to counteract the energy loss. We also tend to crave for carbohydrate rich (e.g. starchy, sugary) foods as these help to boost mood during gloomy, wet and cold weather. Another important point is that we tend to hydrate less during cold weather due to lower humidity levels and lesser perspiration.
So what are some nutritious and hydrating Indian foods that can be easily prepared at home?
- ‘Rasam’ is an excellent hot soup option during cold weather since it is a hydrating soup made with warming spices like cumin and black pepper. Its high content of garlic, turmeric, coriander packs it with several beneficial vitamins and minerals like vitamin B1, folate, vitamin C, potassium, magnesium and iron. Tamarind contributes protective compounds like beta-carotene and fibre (cellulose) which are good for heart health, while garlic provides Allicin, known for its anti-cancer and antimicrobial properties.
- Other vegetable-based soups and gravies that are nutritious and low fat are suitable for the cold climate too. Examples of water-rich vegetables include spinach, tomatoes, radish, cabbage, cauliflower, capsicum and eggplant. These vegetables are loaded with essential nutrients like fiber, folate, potassium, vitamin A, vitamin C and iron. These can be used to make easy recipes like clear soups or low-fat cream based spicy gravies (e.g. ‘Sothi’), where a variety of herbs and spices can be utilised. To partially or fully replace full-fat yogurt/cream or coconut, cashew or almond paste can be used. These nuts help to increase creaminess of the gravies and at the same time contribute protein, zinc, calcium and phosphorus. Along with vegetables, protein-rich legumes like lentils can be used to create dhal-based dishes or ‘kootu’. An excellent ingredient that complement gravies, soups and even beverages is the root herb, ginger. Besides boosting heat, it provides a strong distinct flavour, which is comforting in cold and wet weather. Ginger contains a variety of vitamins and minerals (e.g. vitamin B, vitamin C, calcium, phosphorus) and bioactives (e.g. gingerol) associated with digestive health and anti-inflammation.
- Vegetable based soups and gravies can be replaced with fresh meat (chicken, lamb) or seafood (fish, prawn) to make spicy curries. Do use lean cuts of meat, less oil and coconut cream to make curries healthier. Bean curd is also a versatile ingredient to use in place of meat to create vegan-friendly curries.
- Vegetable salads can also be a healthy, low fat option during cold weather. Fresh vegetables such as cucumber, tomatoes, carrots and capsicum can be spiced up with black pepper, green chillies and onions. Vitamin C rich lime juice can add flavour to salad without the need for caloric-rich dressings. The art of ‘tempering’ commonly used Indian cooking can also be used to add heat and flavour to ‘raitas’ where the yogurt (low fat) based salad can be topped with tempered spices such as mustard seeds, cumin and curry leaves. For modifications, add fruits like apple or pomegranate which add extra flavour and colour as well.
- It’s normal to crave for something warm, yet sweet during cold weather. The traditional yet versatile dish, ‘Payasam’ fits the bill perfectly. A dessert such as this can be possibly made healthier to enjoy it without the guilt. Ingredients such as ghee and jaggery can be reduced to cut fat and sugar calories. The full-fat milk can be replaced with its low fat counterpart. To add body, flavour and of course, nutrients, a variety of dried fruits (e.g. raisins, dates) and nuts (pistachios, almonds) can be added. Besides contributing calcium, iron and potassium, the special ingredient saffron used in this dish contains several antioxidants (e.g. crocin), which help combat oxidative stress. Cardamom, on the other hand, adds heat and flavour to the dish.
- ‘Chaats’ can be a very appropriate snack choice during cold weather due to its spicy taste (cumin, chillies) and varied texture (soft, saucy and crispy parts). The tangy chutney made with mint contributes phytochemicals that contain anti-bacterial properties. This dish can be made in a healthy way by choosing lower fat yogurt, tamarind sauce with reduced sugar and the use of baked starch options like puffed rice and potatoes instead of the deep-fried versions (e.g. samosa).