Not able to figure out what to prepare or have after a bout of diarrhea or after long stint of travelling? The good old khichri or dal chawal comes to your rescue. Not only does it work wonders for your exhausted and overworked digestive system, but also replenishes our body with much needed good quality proteins and carbohydrates. Since times immemorial it has been a favourite across all cultures, only the seasoning varies. This combination is not only good to taste but if we evaluate its nutritional composition, it is a perfect example of mutual supplementation or food synergy for better health.
In dal rice or khichri, the essential amino acid which is lacking in rice (lysine) is present in pulses and the one absent in pulses (methionine) is available in rice. Therefore they form an ideal combination of a good quality protein complementing each other nutritionally. Same holds true for idli, dosas and uttapams. Same goes for curd rice, pongal, dhokla as well. They are economical, healthy and suit the Indian palate.
Furthermore, since cereal and legume proteins are complementary to each other, by eating jowar and any legume in ratio of 70:30 will give better nutritional value. Nuts when paired with whole grains work on the same principle of food synergy like dal chawal. We can mix peanuts or almonds with popcorns or puffed wheat and have it as a healthier snack or apply peanut butter on whole wheat bread or chapatti and enjoy the goodness of a good quality protein.
Adding a little oil to the various dishes in the form of seasoning helps in the absorption of various fat soluble vitamins like A,D,E and K.
Dig into the apples with peel on as the phytochemicals present in the peels of apples work best when the phytochemicals of the flesh are also there and vice-versa (make sure that they are free of pesticides or organically grown).
Apples when had along with the vitamin C rich fruits like orange or lemon are more beneficial as the iron present in the apple is better absorbed in the presence of vitamin C. On the other hand, if we take tea or milk along with other iron rich foods the iron absorption is hindered owing to the presence of inhibitors like phytates and tannins in tea and calcium in milk. This goes with other iron rich fruits and veggies like beetroot and chhole(chickpeas) which can be cooked or tossed with tomatoes or capsicum.
The poor man’s gur-chana. Jaggery is rich in iron and roasted gram in folic acid, proteins and minerals. Today iron deficiency anemia is seen in over 80% of women and protein deficiency is one of the most common malnutrition seen in the community. Iron needs to be combined with folic acid for effective action. Therefore this combination works well across all classes.
There is a great hullabaloo about green tea pepping up our metabolism nowadays but we do not know that it is the antioxidant: EGCG (epigallocatechin gallate) that is contributing to the increased metabolism as well as reducing the risk of cancer, cardiovascular diseases and ageing. The absorption of this antioxidant is increased by including a vitamin C rich fruit like lemon or orange. Therefore, green tea with lemon is a bigger rockstar food.
Similar examples are haldi with kali mirch, apples and green tea and olive oil dressings in green salads.
In dal rice or khichri, the essential amino acid which is lacking in rice (lysine) is present in pulses and the one absent in pulses (methionine) is available in rice. Therefore they form an ideal combination of a good quality protein complementing each other nutritionally. Same holds true for idli, dosas and uttapams. Same goes for curd rice, pongal, dhokla as well. They are economical, healthy and suit the Indian palate.
Furthermore, since cereal and legume proteins are complementary to each other, by eating jowar and any legume in ratio of 70:30 will give better nutritional value. Nuts when paired with whole grains work on the same principle of food synergy like dal chawal. We can mix peanuts or almonds with popcorns or puffed wheat and have it as a healthier snack or apply peanut butter on whole wheat bread or chapatti and enjoy the goodness of a good quality protein.
Adding a little oil to the various dishes in the form of seasoning helps in the absorption of various fat soluble vitamins like A,D,E and K.
Dig into the apples with peel on as the phytochemicals present in the peels of apples work best when the phytochemicals of the flesh are also there and vice-versa (make sure that they are free of pesticides or organically grown).
Apples when had along with the vitamin C rich fruits like orange or lemon are more beneficial as the iron present in the apple is better absorbed in the presence of vitamin C. On the other hand, if we take tea or milk along with other iron rich foods the iron absorption is hindered owing to the presence of inhibitors like phytates and tannins in tea and calcium in milk. This goes with other iron rich fruits and veggies like beetroot and chhole(chickpeas) which can be cooked or tossed with tomatoes or capsicum.
The poor man’s gur-chana. Jaggery is rich in iron and roasted gram in folic acid, proteins and minerals. Today iron deficiency anemia is seen in over 80% of women and protein deficiency is one of the most common malnutrition seen in the community. Iron needs to be combined with folic acid for effective action. Therefore this combination works well across all classes.
There is a great hullabaloo about green tea pepping up our metabolism nowadays but we do not know that it is the antioxidant: EGCG (epigallocatechin gallate) that is contributing to the increased metabolism as well as reducing the risk of cancer, cardiovascular diseases and ageing. The absorption of this antioxidant is increased by including a vitamin C rich fruit like lemon or orange. Therefore, green tea with lemon is a bigger rockstar food.
Similar examples are haldi with kali mirch, apples and green tea and olive oil dressings in green salads.
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