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Top 3 Nutritional Recipes of Central India

September 4, 2022
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Sometimes, all we need is just good food to brighten the day. Good nutrition plays a vital role in our lives. It promotes optimal growth and development, reduces the risk of chronic diseases and overall helps in maintaining a healthy lifestyle. Both macro and micronutrients are equally needed in the right amounts to support health and well-being.

Many campaigns are conducted to support healthy eating and eradicate malnutrition in India. As a part of one such movement, every year September 1st-7th is celebrated as “National Nutrition Week” with an objective to spread awareness among people regarding good nutrition and healthy eating.

The theme for this year by Cloudnine is “Flavors of India” focusing on various healthy foods across all regions, cultures and cuisines. India is a land of “Unity in Diversity”. Significantly, the variety lies in the crops, climate and cuisines of each part.

Geographically occupying the mid position of culturally diversified India - States like Madhya Pradesh, Chhattisgarh, Jharkhand and Uttar Pradesh are considered the “Heart of India”. With the richness of values and traditions from all the neighboring states, Central India is known for integrating all of them but standing unique.

Major crops grown include wheat, rice, ragi, kodo, dal, seeds, maize, singhada [chestnut] and sugarcane, and fruits like mango, guava, jamun, etc. While few parts of Madhya Pradesh and Uttar Pradesh eat wheat as their staple food, the population of Chhattisgarh & Jharkhand considers Rice and Fish as the main cuisine. 

Authentic recipes like Poha, Madwa ki Roti [Ragi Roti], Dhuska [deep fried rice and dal preparation], Gond ka Ladoo, Dal Baati, Dal Pitha [steamed dal momos], Chilka Roti, Khapra Roti, etc. are packed with all the essential nutrients. It is good and healthy for all age groups, especially for kids, pregnant women and lactating mothers. Bamboo shoot preserves and other pickled vegetables are very famous among recipes for lactating mothers.

Focusing on these significant phases of life - Pregnancy, Lactation and Childhood Central India like other parts of the country to have dedicated recipes to help in meeting their special nutritional needs. Especially during pregnancy and lactation, eating healthy and in the right amounts will have positive effects on the growing fetus. 

Increased nutrition intake is required to support the growth of her placenta, uterus and breast tissue. Women additionally need 300-500 kcal/day of energy, 15-25 g protein, omega-3 fatty acid, calcium, iron, folic acid, vitamin and mineral during pregnancy and lactation respectively. During lactation, special emphasis should be paid to the intake of natural galactagogues.

Below we provide some recipes for pregnant and lactating mothers using some of the beloved ingredients from central India.

Book an appointment with Ms. Abhilasha V for Nutrition advices and Diet plans.

Recipes for Pregnancy

Singhara Dumplings with Flax Seed Chutney

Benefits - Singhara dumplings with flax seed chutney can be a great evening snack as it has paneer which is rich in protein and calcium for bone strengthening during pregnancy and lactation. Singhara flour is rich in antioxidants, improves the growth of the fetus and helps in regulating blood sugar levels during pregnancy. It helps to stop bleeding during lactation and helps in milk production.

Dill leaves, flaxseed and sesame seeds are again good galactagogues and help in digestion and protect from bacterial infection.

For dumpling :

Ingredients :

  • 2 tbsp Singhara Flour
  • 1 cup Paneer 
  • ¼ cup Mix Veggies 
  • 1 tbsp Chopped Dill Leaves
  • Ginger Paste as per taste
  • 1 tsp Butter
  • 1 tsp Sesame Seeds
  • 6-7 Curry Leaves

Method -

  • Mix all the ingredients of dumplings (except butter, sesame seeds and curry leaves) in a bowl and mix to make balls. Steam them. 
  • Heat butter in a pan, add curry leaves, sesame seeds and dumplings, and mix so that all are coated on the dumplings.

Book an appointment with Ms. Shivani Bavalekar for Nutrition advices and Diet plans.

For Flaxseed Chutney :

Ingredients :

  • 2 stick Tamarind
  • 200 g Flax Seed
  • 8 Red chilies
  • 3 tsp Refined Oil
  • 3 tsp Cumin Seeds
  • Salt as per taste
  • Water as required
  • Coriander Leaves

Method -

  • Add 1 tsp oil to a pan and roast the Flax seeds until golden brown. Keep it aside.
  • Similarly roast tamarind and cumin seeds separately.
  • Mix Flax seeds, cumin seeds and tamarind, and grind them until it becomes a fine powder. 
  • Add 1 tbsp of water, salt to taste and chilies to the powder, and grind to a thick consistency.
  • Garnish with oil and coriander leaves.

Book an appointment with Ms. Divya R for Nutrition advices and Diet plans.

Recipe for lactation

Soonth Ki Chikki

Benefits - Chikki has high calories which are needed in pregnancy and lactation. It has ginger which helps in relieving nausea and vomiting, intestinal cramping and prevents flatulence during pregnancy. 

Ginger, jaggery and coconut are also natural galactagogues that are good for lactation. Edible gum (gond) boosts immunity and is rich in iron and calcium. It helps in improving lactation as well. 

Dry Dates are good sources of iron and it prevents anaemia. It is also a rich source of fibre and hence good to relieve constipation.

Ingredients :

  • 4 tsp Whole Wheat Flour 
  • 4 tbsp Dry Ginger Powder
  • ½ cup Jaggery 
  • 1 tbsp Coconut Powder 
  • 1 tbsp Edible Gum (Gond) 
  • Few Dry Dates 
  • Green Cardamom Powder
  • 2 tbsp Ghee 
  • Black Pepper Powder as per taste
  • Dry Fruits (Almonds, Walnuts and Pistachio) - as per taste

Method -

  • In a pan, add ghee and wheat flour, and dry roast it under low flame.
  • Add gond and other dry ingredients (dry fruits, coconut powder, dry dates, black pepper powder) to the roasted wheat flour. Mix it well and cool it down. 
  • Now in a pan, add 2 tsp ghee and ½ cup of jaggery.
  • Keep stirring on medium flame till jaggery melts completely. 
  • Boil the jaggery syrup on low flame until it thickens. Check the consistency, by dropping syrup into the bowl of water, it should form a hard ball. 
  • Cook syrup for 1 minute to bring it to a darker colour. Switch off the gas and add cardamom powder. 
  • Then, add the wheat flour mixture to the jaggery syrup. Stir well making sure the jaggery syrup coats well. 
  • Immediately pour the mixture over butter paper or onto a steel plate greased with ghee (be quick else the mixture turns hard and will be difficult to set). 
  • Get together, form a block and then roll chikki with a rolling pin. When it is still warm, cut it into pieces. 
  • Then, cool down the chikki for at least 30 minutes.
  • Serve soonth chikki or store in an airtight container and serve for a month.

Also Read : 10 Early Pregnancy Symptoms You should be aware of.

Book an appointment with Ms. susmita for Nutrition advices and Diet plans.

Recipe for Growing Kids

Healthy dietary habits help in building and strengthening immunity in kids and they provide nourishment for the growing brain. Under or over-nourishment during childhood leads to many lifestyle disorders. Nutrients like proteins, carbs, fats, vitamins and minerals play an important role during this stage.

Below is a tasty recipe that can be tried for your little one.

Niger Seeds Ladoo

Benefits- Niger seeds are power packed with amino acids that help cure asthma, wheezing and any kind of respiratory inflammation. Dates and jaggery will also add iron to the body.

Ingredients :

  • 150 g Niger Seeds 
  • ½ cup Seedless Dates
  • 1 cup Jaggery Powder 
  • 2 tbsp Wheat Flour
  • 2 tsp Ghee 

Method -

  • Take the Niger Seeds in a pan and roast them on a low flame for 5 minutes until golden brown.
  • Roast wheat flour separately. 
  • Take seedless dates and cut them into small pieces.
  • Mix all these ingredients in a bowl. 
  • Add ghee and make it into round ladoos. (Optional - roll the ladoos on a mixture of chopped nuts).

Book an appointment with Ms. Pooja Kedia for Nutrition advices and Diet plans.

Written by: 

Shivani Bavalekar, Vashi

Divya R, Kanakapura Road

Susmita, Bellandur

Pooja Kedia, Whitefield

Want to consult the Best Nutritionists/Dietitians in India? Please find the links below.
  1. Best Nutritionists/Dietitians in Bengaluru
  2. Top Nutritionists/Dietitians in Chennai
  3. Best Nutritionists/Dietitians in Mumbai
  4. Top Nutritionists/Dietitians in Pune
  5. Best Nutritionists/Dietitians in Chandigarh
  6. Top Nutritionists/Dietitians in Gurgaon
  7. Top Nutritionists/Dietitians in Noida
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