Healthy Indian cooking methods
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You are what you eat!! Do you agree with this? If you think eating at home and cooking with seasonal, local & Wholefoods is enough for a healthy living being, then you are wrong. Buying healthy foods is just the first part of a healthy diet, the second important part is cooking them healthily. Indian Cuisine consists of varieties of dishes due to its diverse soil, climate, culture, and people all over the country. Every Indian household has its Cooking techniques passed on to them from their elders. Let us understand Best Healthy Indian Cooking Methods and How it helps us to consume the nutritious meal for good health.

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Side effects of Unhealthy Cooking methods

Unhealthy cooking methods alter the nutrients present in the food. When your diet appears healthy and normal, it may be devoid of all the nutrients and filled with toxic end products because of the way you cooked your food. If you consistently eat such foods, it will potentially increase the toxic levels in your body. This will cause early aging, diabetes, heart diseases, Liver disease, Alzheimer’s, Obesity, Arthritis, Kidney failures, Cancer, PCOS, and high blood pressure. (1) (2) (3) (4) (5) (6)

 

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The following nutrients are often lost or reduced during the improper cooking methods :

  1. Water-Soluble Vitamins – Vitamin C and Vitamin B [Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Pyridoxine (B6), Folic Acid ( B9) and Cobalamin (B12).
  2. Fat-Soluble Vitamins – Vitamin A, D, E, and K.
  3. Minerals – Potassium, Magnesium, Sodium, Calcium.
  4. Toxic substances called Aldehydes are formed when oil is heated to high temperatures.
  5.  Degradation of Omega – 3 Fatty Acids in high temperatures while frying.
  6.  Formation of Polycyclic Aromatic Hydrocarbons (PAHs) while grilling the compounds.
  7. Harmful compounds called Advanced Glycation End Products (AGEs) are formed when the Foods are cooked at a higher temperature.AGE’s are proteins, lipids, or nucleic acids that become glycated in the presence of sugars. In other words, AGE’s are glycotoxins, produced by non-enzymatic glyco – oxidation of Reducing sugars and free amino acid from Proteins, Lipids, or Nucleic Acids. This is found mostly in processed foods that are cooked in dry heat to increase the flavor and color of food.

Exposing Foods for higher temperature for more time are unhealthy cooking methods like Grilling, Charcoal Barbecue, Boiling, Broiling, Toasting, Baking at high temperatures, over cooked Broths and Dals.

To decrease the side effects from unhealthy cooking methods we must embrace healthy cooking methods to enhance the nutritional status of the food with no side effects.

Now let us see 6 Basic and Best Healthy Indian Cooking Methods for everyday meals.

Healthy Indian Cooking Methods

Most of the time we overcook the food making it lose all the nutrients. Many are clueless that why they aren’t losing weight or gaining immunity despite eating home-cooked food. Thus, the Understanding correct and healthy cooking method is very important to fix all of the above issues.

The principle behind Indian Healthy Cooking is to cook the food at a low temperature or expose to heatfor  less time to retain most of the nutrients. You cannot apply the same cooking method for all the cuisines. Different food groups and different cuisines need a different method of cooking.

Indian kitchens have evolved from traditional Chulhas to Air fryers in the last few years. Cooking methods have also changed to save time and to titillate our taste buds.

Follow these 6 healthy Indian cooking methods will make your every meal not only delicious but healthy also.

a)  Healthy Indian Cooking Method/Technique 1: ROASTING

Roasting is cooking the food using dry heat evenly on all sides with the temperature range 95-150 degrees centigrade. Roasting can be done on a Roasting Pan or Vessel. Ideally, Metal pan like Iron, Aluminium, Steel, and Clay Pan is good for roasting. (15)

Benefits of Roasting :

  • Zero Oil cooking method.
  • Roasted food gets Caramalised, releases aroma oils and flavonoids.
  • Enhances the taste of the food.
  • The fiber in the food gets digested better.
  • Nutrients in the food are better absorbed.

Indian foods which can be roasted

  1. Roti/Chapathi/Parathas (Roast without oil and after taking it into the plate apply half teaspoon ghee or oil)
  2. Homemade Pappads.
  3. Spices like Coriander (Dhaniya), Cumin (Jeera), Fennel (Saunf), Carom Seeds (Ajwain), Cinnamon (Dalchini). Essential oils in these spices release on roasted which are easily absorbed. This essential oil can fight infections and are good for skin&hair.
  4. Dry flours like Semolina (Sooji), Bajra, Ragi, etc will enhance the texture and color after roasting. This can be easily cooked with less oil once roasted as the flavors are already released and it gets pre-cooked. Apart from easy digestion it also increases the shelf life of the food.
  5. Grains and Pulses like Wheat, Rice, Daliya ( broken wheat), Moong Dal, Urad dal, Toor dal, etc can be dry roasted before making khichdi or Porridges.

Always keep in mind

1) Do not Roast in high flame as it will burn the food. Medium to Low flame is ideal for roasting.
2) Keep stirring continuously to avoid the food getting stuck to the pan.
3) Avoid Over Roasting at a higher temperature (above 280 degrees centigrade) as it will release acrylamides, which cause Cancer.

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b) Healthy Indian Cooking Method/Technique2 :  STEAMING

In this method food is cooked using Steam. It can be done using Food Steamer or Wok. The principle behind Steaming is Continuously boiling water gives off steam which cooks the vegetables and the food items. This is the healthiest and best way of cooking for weight watchers. This method keeps most of the nutrients intact in the food which is very essential for a healthy body and mind. No doubt, Steaming is one of the healthiest cooking method. (13) (14)

Methods of Steaming :

  • Low Pressure.
  • High Pressure.

a) In Low pressure, food can be cooked by Direct or Indirect contact of steam.

Direct contact – Food is directly placed in the Pot or steamer of boiling water. For example Dhokla, Idli, Momos, etc. Idly Stand, Dhokla stand, etc are available to make this process easy.

Indirect contact – Food is placed in between two plates over a pan of boiling water. In a kitchen, this technique can be used to steam vegetables, fruits, and meat. In a deep vessel boil water, a sieve is kept on the top of the vessel, Arrange the vegetables, fruits, and other food on the sieve. Now, close it with the lid. The food will be cooked in 20 minutes. A good quality steamer for the kitchen is available online and in markets.

b) In high Pressure, steaming is performed in purpose-built equipment. Mostly used in the food and beverage industries. At home, a Pressure Cooker is the best example of high-pressure cooking.

 

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Benefits of Steaming :

  • Food is cooked completely in Steaming.
  • Nutrients like Vitamins and Minerals present in the food are retained in the food after steaming.
  • Retains Cancer-fighting compounds present in the vegetables. Broccoli, Cauliflower and Cabbage, have anti-cancer components called Glucosinolates, which gets destroyed when overcooked. By steaming these vegetables, these components can be preserved.
  • The food is cooked evenly Inside and Outside
  • Keeps the Vibrant and Natural Flavours of the food intact.
  • Requires less oil or fat to prepare the dish. Vegetables and Meat can be steamed and add little Tadka and Spices to prepare the dish.
  • Cooking time is reduced.
  • You can add Tadka and fry the dals and sabji once they are steam cooked.It reduces the cooking time and preserve the nutrients in it.
  • Less Oil, Less Smoke, and Less mess to clean up.

Indian Foods which can be steamed

  1. 1.Vegetables
  2. Fruits.
  3. Rice, Millets, Quinoa, Buckwheat, Rajgira
  4. Lentils and Legumes.
  5. Paneer
  6. Chicken.
  7. Sea Food.
  8. Poached Egg.
  9. Idly, Momos, Dhokla, Modaks, Muthiyas, Patra, Idiyappam.

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c) Healthy Indian Cooking Method/Technique 3: DEEP FRYING

Deep Frying is cooking the food in large amount of Oil or other Fats like Ghee or Butter. This is the most popular and favorite Indian cooking method as the taste of food gets enhanced. At the same this method is known for weight gain and other health issues, health-conscious people are scared to opt for this method as it may increase the fat intake.

Deep Frying is not an unhealthy method if you cook the right food, in the right way, in the right oil and eat it in moderation.

Points to remember for deep frying

  • Do not fry food which is high in water content and  have empty spaces between them. For example, Bread is the worst food to fry as it will absorb a lot of oil and make the dish unhealthy.
  • Dense food can be fried as only the outer layer or coat will be cooked and inside there will be no oil. For Example, Dal/Lentil Fritters and Wada are good when fried.
  • Always check the smoking point of the oil before frying. If the oil is releasing smoke when heated then it means it is unfit for consumption as the fat in the oil got converted to trans fats. Oils with high smoking points are ideal for deep frying.
  • Check that the food which is being fried don’t get deposited in the bottom of the pan or else it will spoil the oil even more. Keep removing the deposited food while frying.
  • Along with Deep-fried food please include a cup of curd and Raw tomatoes, Capsicum, and Onions. This will ensure that you are not eating only fried food but having fiber along with it.
  • It is better to include Deep-fried foods only twice in a month. It means you can have Puri, Wada, Pakoras, Namkeen, Chaklis, Deep-fried sweets like jalebi only twice in a month.
  • Never Reuse the oil used for deep frying for frying again.
  • Best Vessel – Iron or Stainless steel for deep frying.
  • Air Fryer is another best option to avoid deep frying and at the same time enjoy regular cutlets and Nuggets.

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How to select Oils for Deep Frying?

Oils with high smoke point are ideal for deep frying. Smoke point refers to the temperature when an oil starts to smoke. At this point the fats in the oils start breaking down. Heating oil more than its smoking point is linked to the formation of carcinogens.

Ideal temperature for deep frying is 160 – 180 degree centigrade.

Smoking point of Various Oils

  • Mustard oil – 250 degree centigrade
  • Canola oil (unrefined) – 107 degree centigrade
  • Virgin Coconut oil – 177 degree centigrade
  • Flaxseed oil – 107 degree centigrade
  • Olive oil (refined) – 199- 243 degree centigrade
  • Peanut oil (refined) – 232 degree centigrade
  • Safflower ( unrefined) – 107 degree centigrade
  • Rice bran oil (refined) –  232 degree centigrade
  • Sunflower oil (refined) – 232 degree centigrade
  • Sesame Oil (Semi refined) – 232 degree centigrade.
  • Ghee – 252 degree centigrade.
  • Butter – 150 degree Centigrade.

 

  1. Oils High Smoking Point (Best for deep frying) – Mustard oil, Sesame Oil, Rice Bran Oil, Sunflower Oil, Olive oil,Ghee
  2. Oil with Medium Smoking Point – Coconut Oil.
  3. Oils with low smoking point (Worst for deep frying) – Canola oil, Flaxseed oil, Pumpkinseed Oil, Soya bean oil, Safflower oil. (10) (11) (12)

d) Healthy Indian Cooking Method/Technique 4 : STIR FRYING

In this technique, Food is fried or saute at high temperatures, with little oil for less time.

In deep vessel or Pan  add little oil and coat the vessel. When the vessel gets hot, add veggies & continuously stir for 3-4 minutes to cook it. (7) (8) (9)

Benefits of stir fry 

a) Vegetables and other foods retain the nutrients as they are exposed to heat for little time.

b) Certain vegetable nutrients become more bioavailable and easily absorbed after stir-frying.For example – Beta carotene in Carrots, Lycopene in Tomatoes, and Folate in Spinach is easily absorbed after Stir Fry.

c) Veggies and food become crisp and tastier.

d) Colour of the food is retained.

e) Dry dishes can be made easily and healthy.

f) Non stick pan and Double layered Stainless steel are ideal for stir fry.

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Indian food for Stir Fry

  • Vegetables.
  • Chicken/Fish
  • Paneer

e) Healthy Indian Cooking Method/Technique 5:  SPROUTING

Sprouting involves soaking Seeds, Nuts, Legumes,Millets and Grains for several hours. They are repeatedly rinsed until tiny shoots are protruded from it.

Benefits of sprouting

  • Sprouting improves the digestibility and availability of nutrients.
  • The bioavailability of proteins is increased.
  • Minerals like Zinc, Calcium, and Iron are released from the bounded form.
  • All you need is Seeds/nuts/grains/legumes , glass jar, cotton cheese cloth and  rubberband to sprout.So, when you get premium nutrition with minimum cost it must be included for sustainable eating habit.
  • Legumes and Grains are hard to digest even sprouted, so they must be steam cooked before consuming.
  • Seeds and Nuts which are sprouted must be consumed in moderation. 1 tablespoon of sprouted seeds or nuts per day is safe to consume.

 

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Sprouting Method

  1. Soak : Clean and wash the seeds/nuts/legumes or grains.Keep them in the jar with wide opening.Soak them with water (1 cup of grains/nuts/seeds in 3 cups of water).You can keep the jar open or close it with sprouting id or cotton cloth. Let it soak for sometime
  2. Drain and Rinse : After soaking for sometime, drain the water through the lid or cloth. Fill it with clean water and rinse thoroughly. Now keep the jar in a place with indirect sunlight. Repeat this till the sprouting starts.
  3. Sprouts : You can see small tail protruding.If the tail is of the size of grain/nut/seed it has sprouted well.If not continue the rinse and drain process until it sprouts.Spread the sprouts on kitchen towel and air dry it. You can store it in air tight container and use it whenever required.

Exception : Flaxseeds and Chia Seeds for gel like structure on soaking. Keep the seeds on flat surfaced box or terracotta plates. Instead of soaking, sprinkle water on the seeds to moist them.Close the plate or box with a lid. No need of rinse and drain step. You can sprinkle some water if required.

  Grains/Seeds/Nuts/Legumes          Soak        Rinse/Drain         Harvest
Millets/Siri Dhanyam 10-12 hours 2-3 times/day 2-4 days
Black Rice 9 hours 2 times/day 3-5 days
Buckwheat groats 30 minutes 2-3 times/day 1-3 days
Wheat Berries 6-12 hours 2 times/day 2-3 days
Quinoa 20-30 minutes 2-3 times/day 1-3 days
Chickpeas 8-12 hours 2-3times/day 2-4 days
Green Peas 8-12 hours 2-3times/day 2-3 days
Alfa-Alfa 8-12 hours 2-3 times/day 2-4 days
Black Lentils 7 hours 2 times/day 2-3 days
Peanuts 4-12 hours 2 times/day 2-4 days
Kidney Beans* 8-12 hours
Chia Seeds** 4-6 days
Flax Seeds** 4-6 days
Almonds 8-12 hours 2-3 times/day 2-3 days
Sesame seeds 8 hours 2-3 times/day 1-2 days
Pumpkin Seeds 8 hours 2-3 times/day 1-2 days
Sunflower seeds 8  hours 2-3 times/day 2-3 days

 

f) Healthy Indian Cooking Method/Technique 6: FERMENTATION

In Fermentation, we use the metabolic process of the microorganism to bring desirable changes in the food. The microbes use Carbohydrates present in the food for their survival, in this process, many organic molecules are formed like by-products like Lactic acid, etc.

Health Benefits of Fermented Foods

  • Fermentation makes the food much lighter and easy for digestion. Fermentation aids in pre-digestion as the carbohydrates are broken down by microbes before consumption.
  • Fermented Foods are rich in probiotics which are beneficial for a Healthy Gut. This bacteria helps to absorb nutrients from the food in the intestines. These probiotics facilitate the absorption of Vitamins ( Vitamin B complex ) and Minerals into the body.
  • Probiotics from fermentation create an acidic environment in the gut which makes it difficult for bad pathogens to survive in the gut.
  • A Healthy Gut is very important for a good immune system. So including the fermentation cooking method will improve overall health.
  • Some Anti – Nutrients like trypsin inhibitors and Phytins are decreased during fermentation.

 

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Most Popular Indian fermented foods

  • Idly – Made with fermenting rice batter and Lentil Batter.
  • Dosa – Made with fermenting Rice or Millet’s batter with Lentils.
  • Curd – Making curd from milk
  • Appam – Made with fermenting rice batter with coconut milk
  • .Pandi Curry (Fermented Black Pork Dish) – pork meat is fermented with local vinegar made from the fruit juice of a tree called Garcinia.
  • Doli Ki Roti – Mix of spices like Saunf, elaichi, poppy seeds, cloves are mixed with jaggery and water. It is left to ferment for 1 day. This water is used to knead the wheat flour. This dough is again left for fermentation for a day. Then rotis are made out of it in earthen pots called Doli.
  • Dhokla – Made with fermenting Besan or Channa dal with curd.
  • Mangalorean Pooris or Buns – Whole wheat flour is fermented with Mashed bananas and buttermilk to make these buns.
  • Kurdai -.Noodles like papad are made by fermenting wheat flour in water for three days.
  • Fermented Carrot juice/Kanji – Winter Carrots are mixed with water, mustard seeds, and black salt. This is poured in ceramic jars and left in the sun for two days.
  • Himachali Bread called Siddu – By Fermenting wheat flour with yeast.
  • Akhuni – Fermented Soybean.
  •  Jalebi – Made by fermenting maida with Soda.
  •  Fermented Bamboo shoots – Blanched Bamboo shoots, Crushed garlic, mustard oil, Chilli powder are left to ferment for 6 hours before consuming.
  •  Ragi and other Millet Ambali.

Bottomline

Buying and Stocking healthy foods isn’t enough for good health but healthily cooking them is very essential to get the goodness from what we eat. Many cooking techniques have evolved from the last few years, few are beneficial and others have proven harmful for health. The Healthy Indian Cooking techniques for a healthy meal are – Roasting, Steaming, Deep Frying, Stir Frying, Sprouting, and Fermentation. Different Food groups require different cooking Techniques to retain all the nutrients.

Inculcate proper and healthy Indian cooking techniques for a healthy meal throughout the day for good health and weight management. Be conscious and Be thankful for every morsel you eat, it will automatically make you choose and eat healthily!!


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author
Akhila holds a Post graduate diploma in clinical nutrition and dietetics from Apollo health education and research foundation. She is into this field since a year.She worked as an intern at Apollo hospitals, Hyderabad. She is trained in both inpatient and outpatient dietetics department. She did nutritional assessment, diet planning and clinical counselling for individuals with Hypothy-roid, Diabetic mellitus, Hypertension and kidney dysfunctions at outpatient department in Apollo. Akhila was into agricultural biotechnology but destiny had different plans and her strong passion towards nutrition and food sciences got her into clinical nutrition field. Having a strong background in biochemistry and human genetics she acquired a deep knowledge in the statistics specific to whole body macronutrient and micronutrient metabolism and its relation to metabolic diseas-es.Coming from agricultural background she did research on how organic foods are beneficial than conventionally grown counterparts in terms of nutrients such as antioxidants.She always motivates to encourage locally grown food for better health. She doesn’t encourage usage of supplements and crash diets. She believes the blend of traditional food wisdom and modern nutritional science is necessary for healthy body and mind. She em-phasises more on health gain than just loosing weight.This can only be possible by Sustainable diets.She is all happy in to help her clients who are ready to lead healthy, happy and nourishing life through Wellness munch!

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