7 Superfoods & what makes them!

We’ve grown up thinking that a “healthy lifestyle” is something that needs to be externally implemented, is extremely expensive, and takes a lot of time, effort, and resources. Yet, the truth is far from it! More so if you are someone living in India, for we tend to have some of the healthiest ingredients lying around us all the time.

We have curated a list of 7 superfoods that are healthy, tasty, fall right into a nice and tight budget, and can ALL be found on our own kitchen shelves easily!

1. Bananas 

Want to know why we're bananas for bananas? They're easy to get, not expensive, filled with nutritious values AND can be used in so many different ways!

Benefits -

• Moderates blood sugar levels

• Supports heart health & blood pressure and digestion

• Improves kidney health

• Helps with weight loss

• Cost effective & convenient on-the-go

Ways to use:

• Add a sliced banana to your morning cereal or oatmeal for a more nutritious breakfast.

• Mash ripe bananas and use them to replace butter or oil in baked goods.

• Add mashed bananas to muffins, cookies, and cakes for a naturally sweet flavor.

• Use banana in place of potatoes for a healthier option in pav vadas and other similar items.

  
  

  
  

Amaranth or Rajgira or Ramdana has been used in the Indian households since ancient times! This is the only grain having a complete amino acid profile which means it is a quality protein!

Benefits -

• Boosts immunity

• High in antioxidants, fibre & protein

• It is the only grain which is a complete source of plant protein

• Helps reduce cholesterol, blood sugar levels & body inflammation

• Helps strengthen muscles & bones

• Aids in weight loss

You can use it to:

• Make smoothies, porridge, puddings, muffin, cookies, soups, and breakfast cereal

• Replace pasta, rice or couscous in different dishes

• Add flavour and health to chikkis, granolas and healthy bites

  
  

With a spread of so many natural benefits, it is really no surprise that our Desi ghee makes it to the list of top 7 Indian Superfoods! Eaten throughout the year, and even more during the winters.

Benefits -

• Helps with heart health & digestion

• Prevents cancer

• Regulates blood pressure & blood cholesterol

• Rich in antioxidants, it boosts immunity reduces body inflammation

• Has anti-ageing properties & helps to moisturize dry skin & hair increases internal body temperature

• Aids in weight loss

Indulge yourself by:

• Spreading it on your Chapatis

• Replacing cooking oil with ghee to make veggies, Dal Tadka and more

• Adding it to give your milk and milk beverages an even creamier taste

• Using it with Ladoos and other desserts

  
  

Since the beginning of time, coconuts have been considered exotic...but apart from reminding us of the charming seashores, there are SO MANY reasons why it is on the list of Indian Superfoods. 

Benefits:

• Low in carbs and rich in protein, making it a great choice for blood sugar control.

• Good source of fibre & energy

• Contains various vitamins & minerals like, iron, manganese, magnesium, & zinc. 

• Good for heart health & cognitive support 

• Contains good fats in the form of MCT. 

They can be used in a million different ways too! Here are some of them -

• Flaked or shaved, coconut adds a nice flavor to savory dishes. Its meaty texture and flavor work well in chutneys, curries, fish stews, rice dishes, or even on breaded shrimp.

• Shredded coconut is great for baking and adds a touch of natural sweetness and moisture to cookies, muffins, and quick breads.

• A sprinkle of raw coconut adds some texture and tropical flavor to oatmeal. Stirred into pudding or yogurt, it’s also a delicious calorie booster for someone who wants to gain weight.

• Coconut flour is used in baking as a substitute for wheat flour.

• Additionally, coconut oil is healthy, delicious, heat-stable and can be used in baking, sautéing, or roasting.

  
  

As Indians, all our meals are filled with a mix of various spices!

Benefits -

• Most spices help fight common problems like indigestion, diarrhoea, etc.

• Cinnamon gives relief from common cold & helps with blood circulation during menstruation.

• Clove & nutmeg help fight toothaches, vomiting, & general uneasiness

• Cumin reduces chances of anemia & common cold, while providing minerals like iron & manganese.

• Black cardamom relieves throat problems, chest congestion, muscle spasms, & respiratory problems.

• Saffron helps with treating depression, improving eyesight & memory amongst others.

You can use these spices in many different ways, but the most common ones are -

• Adding them in curries, pulao, parathas, or almost any dish you make

• Adding some spices like cinnamon in desserts to give them a unique aroma & flavour

• Having them raw, roasted, powdered or as a paste.

  
  

Almost all edible seeds are extremely nutritious because they contain everything required to sprout into complex plants. 

Benefits -

• Seeds are a great source of fiber, healthy fats, important vitamins, minerals and antioxidants.

• They help reduce blood sugar, cholesterol and blood pressure.

• Flax seeds have been seen to help with breast cancer & prostate cancer treatment in women & men respectively

• Chia seeds greatly improve blood quality and reduce the risk of heart disease

• Hemp seeds are a great source of protein and

• Contain all essential amino acids

• Snacking on seeds as a healthy alternative helps with weight loss

And they can be had in a variety of ways:

• Mix up a combination of seeds to your salads and have a portion everyday

• You can also add them to curd, yogurt, oatmeal and smoothies

• You can binge on some seeds as they are as a snacking option

• Mix them up with any breakfast item, and you're good to go!

So there you are! A list of 7 superfoods that, like we promised, are easy to get, use, and light on the pocket too!

Considering we are called the "MIGHTY MILLETS", it is no secret that we think the millets are....well....MIGHTY! However, we say that with good reason...apart from the many benefits that these millets offer to both us, they are good for the farmer and the environment! 

Some benefits of millets are:

• Sustained energy

• Loaded with essential trace vitamins & minerals

• It reduces risk of chronic diseases like - diabetes, blood pressure, cholesterol, cancer etc.

• Supports digestion, liver & kidney functions

• Completely gluten free and eco-friendly 

• Cost effective.

They can be used in a variety of recipes too -

• Most commonly, these include rice, dosas, idlis, and bhakris. 

• Quite frankly, Millets can be used as a replacement to almost any dish by changing its form ranging from snacks, risotto, pastas, pizzas, tossed veggies, and even desserts! 

• Checkout our signature Bhakri-Pizza recipe right here :)     

- Dt. Meena Jain