The monsoon menu
From raw mangoes and bitter gourd, to 'bajra' and spinach, some ingredients that should find a place on your plate in the rainy season
NEW DELHI :
Eating during the monsoon is always a little tricky for two reasons. First, there is the onslaught of diseases that one needs to battle. The second problem arises from excessive water loss due to sweating, making digestion sluggish.
“Last year, almost 40% of people who came to me during the monsoon (almost double of other seasons) complained of food- and water-related infections like typhoid, hepatitis A and E, and gastroenteritis (or food poisoning)," says Rommel Tickoo, consultant, internal medicine, Max Super Speciality Hospital, New Delhi.
“Eat mostly at home. When eating out, make sure it is freshly cooked food (not raw salads, etc.), and wash your hands every single time before picking up food to eat. These are the basic precautions that everyone knows, but I am reiterating them as I don’t see 90% of people washing their hands before they eat and that’s where most of the problem lies," says Dr Tickoo.
“It’s not that our immunity get low, it’s the chances of infection from contaminated food and water that get high. And more contamination occurs during this season because of rampant water logging," says Ajay Kumar, executive director and head of department, gastroenterology, Fortis Escorts Institute of Gastroenterology, New Delhi.
The second problem of digestion getting sluggish is not helped by the tendency to have fried foods during the rains, which leads to indigestion or an upset stomach. “Keep a look out for dehydration, which tends to be common because people simply forget to have enough water," says Dr Kumar.
During the monsoon, stick to high-fibre foods like makki (corn) flour, oats, dense vegetables like raw banana, sweet potato, spinach, okra and bitter gourd. “To keep your digestion humming, load up on both soluble and insoluble fibre. Insoluble fibre (found in corn, nuts), also known as roughage, adds bulk to the diet and keeps the digestion working along fine; soluble fibre (found in oats, barley, beans) forms a gel-like material in the digestive tract, which makes you feel full and thus helps keep cravings away," says Kanchan Patwardhan, dietitian, Arogya Hospital, Mumbai.
Raw bananas are high in resistant starch, a type of fibre. “Short-chain fatty acids produced by the fermentation of resistant starch in the intestines not just keeps one full for longer but also increases the ability of the body to absorb nutrients, which helps build immunity," says Aditi Sharma, dietitian, Columbia Asia hospital in Ghaziabad, adjoining Delhi.
The trick to staying healthy is to pick healthy ingredients and cook them in a tasty way, says Divya Choudhary, head-clinical nutrition and dietetics, Max Super Speciality Hospital, Shalimar Bagh, New Delhi.
We bring you some monsoon-friendly recipes from Kerala and Maharashtra.
BRINJAL MANGO CURRY
Serves 2
Ingredients
2 brinjals, sliced
1 raw mango, peeled and sliced
2 tbsp coconut oil
500g mustard seeds
4-5 curry leaves
1 tbsp ginger, sliced
1tbsp garlic, sliced
2 green chillies
2 tbsp onions, sliced
Half cup coconut milk
Salt to taste
Half tsp turmeric powder
1 tsp chilli powder
Method
Fry the brinjal in coconut oil and keep aside. Take a pan and add coconut oil. When warm, crackle mustard seeds and then add ginger, garlic, green chillies, onion and curry leaves and sauté till golden brown. Then add the raw mango slices, turmeric powder, chilli powder and sauté on slow fire for 2 minutes. Now add the fried brinjal and coconut milk and boil for 4-6 minutes. Check for seasoning and serve. —Prakash, executive chef, Niraamaya Retreats Surya Samudra, Kovalam, Kerala.
Why eat this: Even though green mangoes can be eaten raw, or made into a mango drink, one way of ensuring that they show up regularly in the diet is by pairing them with vegetables like brinjal, okra and even fish.
“Raw mangoes are loaded with pectin, which helps blunt blood sugar swings, and thus food cravings. Plus, they are rich in vitamins C and B, which boost our immune system," says Choudhary. “Green mangoes are also beneficial in the prevention and treatment of gastrointestinal disorders like diarrhoea, dysentery, indigestion," she adds.
BAJRA-METHI KHAKHRAS
Serves 2
Ingredients
Half cup bajra (pearl millet) flour
2 tbsp wholewheat flour
Half tsp ginger-garlic paste
Quarter tsp green chillies, finely chopped
Half tsp sesame seeds
Quarter tsp turmeric powder
Kasuri methi (dried fenugreek leaves) and salt to taste
Method
Combine all the ingredients. Add enough warm water to form a dough. Knead well. Divide the dough into seven equal portions and roll out each one on a floured surface into a thin, 3-inch diameter circle. Cook on a hot griddle on both the sides until pink spots appear. With the help of a folded muslin cloth, press the khakhra surface and cook till crisp, over a low flame. Repeat the process with the remaining dough. Cool and store in an air-tight container.
—Danish Merchant, senior sous chef, JW Marriott Mumbai Sahar, Mumbai.
Why eat this: “For many people the rainy season means a big appetite, so it is important to snack right," says Patwardhan. This spicy snack is ideal to nibble on as it is a healthy alternative to fried, oily snacks. Also, bajra is rich in insoluble fibre, zinc and iron. It will keep your digestive system healthy," she adds.
CHEERA PAYAR THORAN
Serves 2
Ingredients
300g red spinach, finely chopped
100g coconut, grated
Half tsp chilli powder
A pinch of turmeric
Quarter tsp jeera (cumin)
3 garlic pods
Salt to taste
2 tsp coconut oil
2 red chillies
1 tsp mustard seeds
Method
Coarsely grind the garlic and spinach with chilli powder, turmeric, jeera, and salt. Heat oil in a pan, add broken red chillies and splutter the mustard seeds. Now add the spinach and the ground ingredients. Cook on a low flame for 3-4 minutes. Add the coconut. Use a flat spatula to stir so that it doesn’t turn soggy. —Suresh Kumar, executive chef, Vasundhara Sarovar Premiere, Alappuzha, Kerala.
Why eat this: “These (red spinach) leaves are a good source of vitamins C and A, fibre, iron and other essential minerals. Plus, they contain thrice the calcium and five times the niacin content of spinach," says Sharma.
Unlock a world of Benefits! From insightful newsletters to real-time stock tracking, breaking news and a personalized newsfeed – it's all here, just a click away! Login Now!