Winters are here and so are the famous cuisines of Kashmir. Not just wazwan, there are other foods as well that are relished during this season of the year.So, it’s important for you to know about foods and their nutritional benefits. One must also take care of the food intake to avoid weight gains and other problems during the winters.
Dried Vegetables
Winters is a time to use dried vegetables. Tomatoes, Bottle gourd, brinjals, turnip greens are some commonly dried vegetables which are consumed in Kashmir. To ensure maximum nutrition, vegetables must be dried properly.
• Adequate heat, air dryness and circulation is needed to remove moisture.
• To maintain the flavour, texture and colour of the food, vegetables should be picked fresh and at the peak of their ripeness.
• Blanch the vegetables to stop enzyme action and kill micro-organisms.
• Too high heat will dry the surface and not allow internal moisture to escape.
• Too low temperature will allow the microorganism to grow before it dries out.
Drying vegetable or fruits does cause some loss of nutrients.
• Calories: Drying does no change calorific content but concentrates it.
• Fibre content of vegetables does not change.
• Vitamin A can be well preserved if handling is done well.
• Vitamin C is the nutrient most destroyed during drying.
• Thiamine, Riboflavin, Naicin- B vitamins may be lost during blanching.Advise is that we must retain the water in which it is rehydrated or cooked.
• In minerals Iron is not lost, other minerals loss can be limited if we use the water in which we rehydrate.
Lotus root (Nadru)
The entire lotus plant is edible. Lotus root is a popular dish across Kashmir, and Punjab. This is a highly nutritious vegetable.
Rich in fibre which is essential for the healthy gut and is also known for its heart protective properties and reducing risk factors of chronic diseases.
Low Calories: Providing just 74 Kcal/ 100gm, it is a must have in weight management plans.
Excellent source of Vitamin C which is a potent antioxidant that protects against cell damage
Good source of potassium which helps regulate BP.
Turnip greens
Turnips are one of the oldest vegetables. Both the root and the leafy greens are eaten. Like other green leaves, Turnip greens are very healthy.
Good source of Iron which prevents anaemia.
Source of potassium, linked to better BP control, fluid balance, muscle contraction and improved nerve signals
Loaded with folate that helps form DNA and RNA, breaks down Homocysteine, prevents defects of neural tube during pregnancy.
Vitamin A, a critical nutrient for the immune system and for eye health, is present in plenty. Vitamin A also plays an important role in skin health, and reproduction.
Walnuts
Winters are a good time to have dry fruits. Healthy snacking should be there to avoid the hunger pangs. Walnuts grow on trees and are a treasure trove of health.
• They contain the highest amounts of healthy omega -3 fats that keep the heart beat steady, lower BP and heart rate and improve the health of our arteries.
• They are great for brain health. They support the formation of new neurons, and also the development of the functioning of the central nervous system.
• The Vitamin E and ellagic acid, a phytonutrient and folates are present in walnuts making it a good antioxidant source.
• Walnut supports the gut microbiota.
• Walnuts contain melatonin, serotonin, and magnesium all of which help with sleep.
Nutty Story
These little wonders of nature are health bombs. They pack enormous nutrients within them, you can call them superfoods. Numerous studies have proven their ability to protect against CVD, Diabetes, Cancers and support a robust immune function.
The reason is:
• The presence of heart healthy Monounsaturated fats and Omega-3 fats in Almonds and Walnuts.
• Vitamin E, a strong natural antioxidant in almost all nuts especially Almonds and Pine nuts.
• Proteins that add satiety are present in all nuts.
• Selenium in Brazil nuts and zinc in Cashews help build immunity and overall health
• All nuts are also good sources of Plant sterols that help lower cholesterol.
Serving size: 30gm/ day
Apple
An apple a day keeps the doctor away. True. Apples contain Pectin, a fibre associated with lowering Cholesterol. They are low in GI, so make a perfect snack for Diabetics. They are high in polyphenols, especially Quercetin, linked to lower risk of inflammation hence Chronic diseases.
1 Apple: 64 Kcal, 13g carbs, 2gm fibre.
FOOD INTAKE
Do we need more food in winters? Winter makes us crave for more food probably because we need more effort to warm our bodies. Technically our calorie requirements remain the same, but our hunger pangs do increase.
How should we handle this without derailing our health?
• Understand that our digestive system is more efficient in winters, so choosing food high in nutrients will help us feel satisfied.
• Add soups, grilled vegetables and nuts and seeds as snacks to prevent eating more
• Make sure you have those 2 fruits daily to satiate the sweet cravings
Hydration in winter
Water is needed to maintain your core temperature, dehydration can make you colder. The thirst drive may not be present in the cold weather so do not wait till you are thirsty.
• Keep a water bottle in sight so that you remember to drink.
• Soups, fruits and vegetable which have high water content add hydration.
• Infused waters of spices help with digestion and also flavour your water.
• Herbal teas add antioxidants and health without caffeine.
