Seasonal Foods - Monsoon


Monsoon Foods 

(Strengthen Immunity & Digestion)







Everything around us becomes fresh, cool and alive when the first drop of rain blows. But as much as the monsoon joys and relieves the summer heat, it also introduces humidity and water borne illnesses as well as digestive issues. This is the moment to start substituting light and cooling food of summer with warm, cooked and food that improves immunity.

The correct monsoon foods will make your body adapt to the season changes- receive the energy, have the digestion healthy, and the immunity high. The ancient Indian knowledge would focus on eating freshly made, spiced, and lowly cooked foods to boost your intestine and ward off seasonal diseases.

Whether it is the hot bowls of moong dal khichdi and bottle gourd curry, or calming cups of ginger-tulsi tea, these dishes do not only warm the body, but they also guard the body.


1. Monsoon Fruits -Immunity Boosters of Nature.


Monsoon fruits also contain antioxidants, fiber and vitamins, which prevent seasonal diseases.


Best Choices:


Pomegranate: it contains antioxidants which fight infections.

Apples & pears: light to the digestive tract and contain high fiber.

Banana: Immune-friendly and provides energy.

Guava: It is full of vitamin C to prevent the cold.

Papaya: It is good in digestion and contains natural enzymes.


Preparation Hint: Washing and peeling of fruits are an ultimate way of preventing water-borne bacteria.




2. Monsoon Vegetables, Cooked and Digestible.


Cooking of vegetables in monsoon season should be done to minimize the risk of bacteria and enhance digestion.


Recommended Veggies:


Bitter gourd: Purifies the liver, regulates the sugar level.

Bottle gourd: Light cooling, easy to digest.

Green beans, drumsticks, spinach: They contain high levels of fiber and nutrients.

Carrots/Pumpkin: A good source of vitamin A and anti-inflammatory substances.



Tip: Steam, boil or saute lightly vegetables; do not use raw salads.


Sample Recipe 

 Bottle Gourd Curry



Ingredients: 

  • Bottle gourd -1 cup, 
  • coconut- 2 tbsp, 
  • green chilli- 1, 
  • cumin- 1/2 tsp, 
  • turmeric- 1/4 tsp
  • salt-as needed
  •  oil- 1 tsp.

Preparation:


  1. Peel and chop bottle gourd into small cubes.
  2. Add heat oil, cumin and turmeric and sauté 30 seconds.
  3. Add bottle gourd, salt and half a cup of water and cook until soft.
  4. Finely grind coconut and green chili into paste, stir into curry, and cook 5 min.
  5. Serve warm with rice.




3. Grains and Pulses -Warm and Comforting.


Pre-cooked grains and pulses are also not hard to digest, and they make you lively in the monsoon.


Healthy Options:


Rice - Smooth sailing, all-purpose.

Barley (Javvarisi) - Enhances digestion.

Moong dal - Light, rich in protein, anti-bloating.

Wheat - Rotis or porridge to warm up.


Sample Recipe 

Moong Dal Khichdi:



Ingredients:

  •  Moong dal- 1/2 cup
  •  rice- 1/2 cup
  •  ginger- 1 tsp
  •  turmeric- 1/4 tsp
  •  salt- as required
  • ghee- 1 tsp.

Preparation:


  1. Wash rice and dal, soak 10 min.
  2. Additional ingredients in pressure cooker: dal, rice, turmeric, ginger, salt, and 3 cups water.
  3. Cook 3–4 whistles. Add ghee, mix well.
  4. Warmly serve with pickle to the side.



4. Spices and herbs: The herbs that are natural protectors.


Spices are also useful in preventing infections besides adding flavor.


Best Choices:


Ginger and garlic - Anti-inflammatory, helps in digestion.

Turmeric - Natural antiseptic and .

Black pepper and cinnamon- Enhance metabolism.

Tulsi (Holy Basil) -Good in a cold and cough.


Tips: Add them to soups, teas and dals daily to boost immunity.



5. Monsoon drinks: Hot and Cooling.


Herbal teas: Tulsi, ginger and black pepper tea.

Lemon water: Warm water: Detoxifies and helps to digest.

Light soups: Nourishment Lentil or vegetable soups.


Avoid: cold beverages, juice drinks that have ice and street foods which will disrupt digestion.



6. Sample Monsoon Meal Plan


Breakfast: Moong dal khichdi and Ginger tea 1 cup.

Lunch: bottle Gourd curry, Steamed rice, slices of pomegranates.

Snack: Chana Roasted, or corn Steamed, and tulsi tea.

Dinner: Dal with Steamed Rice or Vegetable Soup.



Monsoon Eating Tips:

  1. Freshly cooked food is always good.
  2. Prefer warm, light meals.
  3. Cook vegetables and fruits.
  4. Consume immunity enhancing spices.
  5. Keep fluid by taking warm fluids.


Comments

Post a Comment