Let’s Celebrate A Nutritiously Colourful Holi
Well, the evil time of Covid-19 has put a great toll on our daily lives, but once again the festive season is here for spreading colour, happiness and love in our life!!! Holi, also known as Rang Panchmi is an ancient Hindu festival usually celebrated in the month of March on the full moon. It is a festival that signifies the victory of good over every possible evil.
Did you know that we first eat with our eyes? Since, that’s the first organ that comes in contact with the food. Food looks good when it’s more colourful. Now the food has colour in it not to just make it look good or attractive, but there are some reasons why the carrots are orange, lemons are yellow and beetroot are purple. It is the ‘colour’ of the food that talks about its nutritional content. Also remember deeper the colour of the food, the more nutritious it is.
Let us make our dishes as colourful as this festival by understanding the different colours of the food and looking at different recipe examples, both traditional and innovative.
- Rich in: beta-carotene, beta-cryptoxanthin, flavonoids.
- Sources: oranges, papaya, carrots, apricot, pumpkin.
- Helps in: cancer risks, good vision, growth & development of cells, reduce blood pressure, reduce age-related macular degeneration.
- Recipe Examples: Pumpkin vanilla sponge cake, orange custard, carrot halva.
- Rich in: vitamin C and potassium.
- Sources: pineapple, lemon, yellow bell peppers, sweet corn, sweet potatoes.
- Helps in: increase collagen formation, scavenge harmful free radicals, increase alkalinity, improve bone formation.
- Recipe Examples: pineapple tart, lemon mojito, baked sweet potato cutlet.
- Rich in: lycopene, quercetin, ellagic acid.
- Sources: tomato, watermelon, pomegranate, beetroot, cherries, red bell peppers, strawberries.
- Helps in: reduces cancer risk, lowers blood pressure, lowers LDL cholesterol, scavenge harmful free radicals.
- Recipe Examples: paneer pomegranate salad, tomato pudding, roasted beetroot chips, strawberry pancake.
- Rich in: chlorophyll, vitamin C, fiber, lutein, zeaxanthin, folate, calcium
- Sources: spinach, broccoli, lettuce, celery, cabbage, green bell peppers, cucumber, green apple, green grapes
- Helps in: lower blood pressure, regulate digestive system, boost immunity, improve vision health, scavenge harmful free radicals.
- Recipe Examples: celery cabbage stir-fry, green apple juice, stuffed green bell peppers, spinach broccoli stuffed paratha.
Purple & Blue:
- Rich in: anthocyanin, quercetin, lutein, vitamin C, ellagic acid.
- Sources: blueberries, eggplant, purple grapes, purple cabbage, prunes, raisins
- Helps in: improve vision health, boost immunity, limit cancer cell activity, regulate digestive health.
- Recipe Examples: blueberry yoghurt parfait, oats raisin granola, eggplant curry.
Brown & White:
- Rich in: beta-glucans, epigallocatechin gallate (EGCG), lignans.
- Sources: cauliflower, mushroom, garlic, banana, potatoes, white onion, ginger, pear
- Helps in: boost immunity, balance hormone levels, reduce cancer risk
- Recipe Examples: garlic mushroom brown rice pulao, roasted cauliflower salad, pear custard pie.
OVER TO YOU
Obviously, since it’s a festive season, we all know that our diet is going to go for a toss by having lip-smacking snacks and sweets with our loved ones! Undoubtedly it is fun to binge on Gujiyas, Kachoris and Jalebis, but this time let us be mindful about our festive feasting.
Here are some tips from us for you to get started on being mindful this Holi:
- Well, to start with don’t forget to do your daily workout, in fact, how about you do 20mins extra before the festival, on the day of the festival, as well as after the festival so as to burn extra calories.
- Since it will hot and sunny outside and Holi also consists of outdoor activities like playing with powders and all—it can definitely cause you dehydration. Try to hydrate yourself through the day with detox water like lemon mint water, cucumber cinnamon water, coconut water, watermelon punch or even plain water will do as a matter of fact.
- This time try to make the sweets and snacks at home suing healthy alternatives for sugar like honey, jaggery, palm sugar and for oil like olive oil, canola oil, organic ghee.
- Try to include a portion of nuts and seeds like almonds, walnuts, pistachios, sunflower seeds, pumpkin seeds, and flaxseeds. And also, a portion of dry fruits like dates, figs, apricots.
- Take good care of your gut health by having a glass of buttermilk or a bowl of curd that will provide probiotics for health gut lining.
- Don’t forget a bowl of salad and a serving of whole fruit to get the most essential vitamins and minerals.
Let’s look at some healthy options for popular Holi dishes:
- Baked Gujiya- craving for a sweet- bake the gujiya instead of frying them, use 50% whole wheat flour and 50% semolina instead of 100% semolina.
- Baked Kachori- craving for a spicy snack- fill the kachori with protein rich dal and bake them.
- Low-fat Dahi Vada- craving for a dessert- instead of the traditional dahi vada, use whole wheat bread, low fat milk and plain curd.
- Minty Namakpare- hungry for an evening snack- instead of frying the namakpare made from 100% semolina- use an air fryer to make namakpare made from whole wheat flour.
- Healthy version of Thandai- instead of the usual full-fat milk thandai with loads of sugar- replace it with almond milk and jaggery or honey. Don’t forget to add some healthy nuts like walnuts, pistachios and cashews.
QUA Nutrition wishes you a very happy and healthy Holi.
You can contact us at 9743430000 or visit quanutrition.com to Book An Appointment.
–Author Details: Malvi Sheth (Degree in Food, Nutrition & Dietetics, Masters in Sports Nutrition, Certified Diabetes Educator & Yoga Trainer)