Top 3 healthy food recipes for Mother and child - Western region of India

India itself is known for its diversity, and so is the culinary heritage of this country. Talking about the food culture of Western India which is predominantly influenced by the coastal area around and various other geographical factors. 

For instance, if you are close to the coastal areas, you will find fresher preparations of foods and usage of fresh coconut. While you move away, a lot of preparations like dry chutneys and the use of dried coconut will be significantly observed. These factors have a major impact on maternal and pediatric food practices as well. 

The inclusion of staple foods which include a variety of millets along with vegetables prepared in groundnut oil takes up the major portion of the diet during pregnancy and lactation. Complex carbohydrates are primarily included in most meals and a lot of emphases is on green leafy vegetables. During lactation, a variety of traditional preparations are made which include ingredients like fenugreek seeds, flaxseeds, ajwain, jeera, dil seeds, etc.

When we move towards Gujarat most common preparations will include lots of ghee and jaggery in all their meals. 

Healthy nutrition in early life improves the overall outcome of growth and intelligence. In the western region, complementary feeding is started with preparations made of dals and grains. One very common practice that is observed is to sun dry all the dals and grains followed by dry roasting and grinding it into a powder like a malt. This is a nutrient-dense preparation mixed with water and fed to the infants. Other healthy snacking options available include grams, puffed rice, peanut/groundnut chikki, sprouts, nuts, cheese, curd/yoghurt and fresh fruit or vegetables for the later stages. 

In schools, one healthy practice that has now been initiated is that no junk will be allowed in tiffin boxes. There is a proper diet table allocated to students as well to promote healthy practices. 

Book an appointment with Rupali Mathur for Nutrition advices and Diet plans.

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Healthy food options consumed in the western region of India

Breakfast: Poha, Thepla (contains calcium and magnesium), Dokhla, Bhelpuri, Egg, Omelette, etc.

‍Snacks: Laapsi, Sukadi (high in vitamin E, calcium, folic acid, zinc, fibre and iron), Bhel, Muthiya (with green leafy vegetables or bottle gourd), etc.

Lunch & Dinner: Dal-Bafale, Jhunka+Bhakhar, Usal, Ragirotla [rich source of iron, calcium, Vitamin D (Bajara/Jowar/Ragi)], etc.

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‍Sweets: Shreekhand, Sheera, Kheer, Chikki, Besan Ladoo, Churma, Basundi, etc.

‍Green Vegetables: Spinach, Amaranth Leaves, Drumstick Leaves (high vitamin B content helps in smooth and efficient digestion), Tomato, Cucumber, etc.

Fruits: Banana, Orange, Guava, Grapes, etc.

Pulses: Moong Dal, Chawli Dal, Masoor Dal, Brown Lentils, Toor Dal, Green Peas, etc.

Nuts: Groundnut, Dried Coconut, Watermelon Seeds, Til Seeds (high in calcium), etc.

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Must Read - Benefits of Eating Dry Fruits - The Complete Guide

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‍Book an appointment with Sukanya Poojary for Nutrition advices and Diet plans.

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RECIPES FOR PREGNANT MOTHER

Aliv Che Egg Cake 

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There are many traditional practices and beliefs related to pregnancy in Maharashtra. One among them is the consumption of Aliv or garden cress seeds. Aliv seeds are loaded with many nutritional benefits. These seeds are an excellent supplement to combat your iron deficiency. Another important benefit of this functional food is that it helps fight constipation. Both these problems are very common during pregnancy. So, aliv seeds serve as a God’s gift to all pregnant mothers.

Benefits - The presence of a high amount of calcium in garden cress seeds helps in strengthening the bones of the growing baby. These seeds are loaded with flavonoids, folic acid and Vitamin A, C and E which have antimicrobial properties and thus help to improve immunity.

Aliv seeds being high in fibre content helps to regulate the blood sugar levels, thus being helpful for pregnant mothers with gestational diabetes. It encourages the production of red blood cells and proves beneficial in improving iron levels.

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Ingredients :

• 4 Eggs
• 3 Chopped and Pureed Onions
• 2 Chopped and Pureed Tomatoes 
• 1 tbsp Washed and Soaked Aliv Seeds 
• Pinch of Garam masala
• Salt to taste
• 1 tbsp Cumin Seeds
• 2-3 Cloves Crushed Garlic 
• Few Green Chillies
• ½ tsp Turmeric Powder
• 2-3 tsp Oil 

Method -

• In a flat non-stick pan, add some oil followed by pureed onions and then saute till golden brown.
• Now add cumin seeds, crushed garlic, soaked aliv seeds and spices to it.
• Cook it evenly for 3-4 minutes and then add the tomato puree. Cook for another 5 minutes.
• Beat 4 eggs separately and add these to the tadka forming a layer on top of it.
• Cover and cook for another 2 minutes on low flame.
• Serve hot.

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RECIPE FOR LACTATING MOTHERS

Bajra Raab 

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Bajra Raab is a mildly sweetened drink prepared with jaggery. Indian pearl millet drink has a comforting taste and mouth-feel that kind of regulates the body temperature. Bajra raab for breastfeeding is very apt for lactating mothers and helps in preventing bloating and digestion.

Benefits - It helps in improving milk secretion. Also, it is rich in Omega 3, essential vitamins and minerals like iron and calcium and phytochemicals.

Ingredients :

• ½ tsp Ghee
• 1½ tbsp Bajra Flour
• 1 tbsp Jaggery
• ⅛tsp Carom Seeds (Ajwain)
• ⅛tsp Dried Ginger (Adrak)

Method -

• Heat the ghee in a non-stick kadhai, add the bajra flour and sauté on a medium flame for 1 to 1.5 minutes or till the flour turns light brown.
• Add 1 cup of water and jaggery, mix well and cook on a medium flame for 1.5 minutes, while stirring continuously with a whisk.
• Add the carom seeds and ginger powder, mix well and cook on a medium flame for half a minute while stirring continuously with a whisk.
• Serve the bajra raab immediately.

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‍Book an appointment with Manpreet Kaur Paul for Nutrition advices and Diet plans.

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‍Recipe for kids :

Rice Bhardi

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Benefits - Bhardi is a homemade multigrain cereal powder that is special nutrition packed for babies. The mixture of roasted & ground grains, rice and wheat provide nutrients that help in weight gain and makes your child physically strong.

Ingredients :

• 2 tbsp Rice (Parboiled/White Rice like Ponni/Kolam)
• 2-3 Deseeded Dates 
• 1 cup Coconut Milk
• 2 Overnight Soaked, Peeled & Pureed Almonds 
• 1 tbsp Overnight Soaked, Peeled & Pureed Raisins

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Method -

• Soak rice in water for about 10-15 minutes. Drain the rice and grind it to a smooth paste. 
• Soak dates in warm water for 5 minutes and once cooled, blend them to make a puree.
• Heat coconut milk in a kadai and add the blended rice keeping the heat on medium/low.
• Keep stirring to avoid lumps.
• Add the blended puree and raisin puree to the mixture.
• Stir for about 2 minutes and switch off the stove when you observe the mixture start coming off the sides of the vessel.

Special Instructions

• You can make a powder of the washed, sun-dried rice and store it in airtight containers.
• Suitable for babies from the month onwards. 

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Book an appointment with Shruti Kelsukar for Nutrition advices and Diet plans.

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‍Must Read - Vitamin B12- Is It A Challenge for Vegetarians?

Written By: 

Rupali Mathur, Punjabi Bagh

Sukanya Poojary, Malleswaram

Manpreet Kaur Paul, Faridabad 

Shruti Kelsukar, S.B Road Pune

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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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