All the goodness

Sanjeev KapoorThere is something very comforting about eating a food item that has been around for generations Rajma Chawal is just that mdash itrsquos a beautifully nostalgic combination that ticks all the boxes from being a wellbalanced meal that has the essential macronutrients and micronutrients to having lots of flavour and spicesWhen talking about the nutritional aspect of this dish it is safe to say that it is a good wholesome meal It has a good proportion of carbohydrates and protein along with fibre It is usually also served with salad and sometimes sabzi both of which add to the nutritional quotient and increase the fibre contentYou can garnish the dish with ginger strips and coriander sprigKunal KapurKunal Kapur right Multigrain dosa Pic for representational purposeFermentation has various health benefits It improves gut health makes the food rich in essential amino acids antioxidants and dietary fibre and increases absorption of nutrients like vitamin B iron and zinc The ingredients used for making a meal like a multigrain dosa have other health benefits too mdash Rice is a good carbohydrate and moong dal is low in fat and has high protein content It is rich in dietary fibre essential minerals like potassium magnesium and iron and vitamins like folate and B6 tooChickpeas is rich in protein dietary fibre and essential minerals such as iron manganese and phosphorus It has a low glycemic index which implies that it releases energy slowly aiding in better blood sugar controlSimilarly other grains have other benefits A multigrain dosa with moong dal chana dal urad jowar bajra methi dana and rice is a good meal The batter should not be too thick runny or grainy Let the batter ferment in a warm place for about 10 hours After fermentation it will be fluffy and will have a pleasant aromaVicky RatnaniPumpkin khichdi right Vicky RatnaniA fantastic wholesome preparation that I can recommend is a pumpkin khichdi with jowar bajra masoor dal and moong dal Millets as we know are nutritious and glutenfree Masoor dal and urad dal have protein The preparation has good fats as well when you cook it with olive oil It is truly a balanced onepot meal which can make you feel satiated You can add carrots butternut and squashed peas as well which will increase the content of complex carbohydrates in itWhen we prepare it we add fermented chillies and pickles These can be used as enhancers It is a good probiotic too You can serve it with cucumber and til raitaRanveer BrarRanveer Brar right Proso millet pizzalsquoNutritiousrsquo need not be boring Indian culture has always looked at food through a holistic lens instead of thinking about diet in partsIf the food you eat doesnrsquot make you feel guilty you know you are making the right choiceMillets as alternate grains score high on the nutrition metre and provide wholesome nourishment at various levels They are versatile and easy to cook with tooFor instance the millet in the Proso millet pizza is apt for the making of the desired crust without compromising on the taste or texture Add your favourite veggies and this wholesome and enjoyable dish is readyThis showcases how millets can be interestingly adapted to daytoday cooking tooYou can combine the millet flour with mashed sweet potato salt and Italian seasoning and knead it into a soft dough The dough should be sticky and have the consistency of a sticky cookie dough Sauteacuteed vegetables like baby corn mushroom and black olives can be used and Italian seasoning basil leaves and some more cheese can be added if neededAlso ReadTo each his own journey