The sun has sprung out as the winter chill melts away. Colorful kites circle the blue skies, and people have ditched their blankets to soak up some sun on the roof. It is the time of the year to celebrate Makar Sankranti. This festival marks the sun’s ascent into the northern hemisphere. The word Makara means the Capricorn zodiac, and Sankranti implies the transmigration of the sun.
Across the country, this festival has different names. But the spirit of it remains the same. To celebrate the season’s harvest and an opportunity to show appreciation to mother nature. And as with any festivity in India, it comes with many traditional delicacies. That feature the country’s rich yields. Like seasonal vegetables, rice, pulses, nuts, sesame seeds, and sugarcane. Every state has its collection of tasty treats. These treats don’t just indulge our senses but give that extra boost to our immune systems. These delicacies aid common health issues, especially this time of the year. There are a variety of signature dishes and ingredients associated with Makar Sankranti. Let’s go through some of them and see what we can do to make it healthier!
All Hail the Ladoos
No matter where in India you are from, you are probably well-acquainted with laddoos. These sphere-shaped goodies pack a world full of flavors with several regional variations.
Savory laddoos include fenugreek, cumin, and black pepper. And sweet delights are made with coconut, sesame seeds, cardamom, besan, jaggery, or milk. Til-gud laddoos, made with jaggery and roasted sesame seeds, are especially popular during Makar Sankranti. Til (sesame seeds) and jaggery are the star ingredients you can find in most laddoos or sweets made for Makar Sankranti. And for a good reason – these ingredients are no less than superfoods.
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- Jaggery or gud activates the digestive enzymes in our body, aiding digestion and flushing out toxins from our system. You can substitute it with your sweetener, as refined sugar lacks minerals. Jaggery is a rich source of fiber, antioxidants, and minerals like zinc and potassium.
- Til (sesame seeds) are often roasted and ground to make laddoos. These tiny shining beads are a powerhouse of protein, vitamins, dietary fiber, and minerals. Sesame is an excellent source of vitamin B1 and D2, along with phosphorous, iron, magnesium, calcium, manganese, copper, and zinc. Sesame seeds and oil can help with arthritis, maintain sugar levels, and lower blood pressure.
To make it healthier:
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- Consume homemade laddoos so that you can moderate the amount of jaggery. Although more nutritious than white sugar, it is still calorie-rich, and industrial jaggery hardly offers many health benefits. So make sure your jaggery originates from a trusted source.
- If you have diabetes, you might want to avoid jaggery altogether!
- You can also choose different ingredients – switching artificial sweetener in favor of anjeer (dried figs) or khajoor (dates), for example, can make for lighter, healthier laddoos.
Khichdi:
In the northeastern states, Bihar and Uttar Pradesh, the festival’s second day is purely dedicated to Khichdi. The dish includes an array of seasonal vegetables, freshly harvested rice, and pulse. Khichdi is also a staple in Bengali, Punjabi, and Gujarati cuisine.
Fabulously versatile, Khichdi can be made in many ways and tops the list of healthy dishes! This single dish can replace a whole meal. The pulses in the khichdi are a powerhouse of protein. And the added vegetables offer an extra boost of nutrition. The protein from the lentils, the carbohydrates from the rice, and the vitamins and minerals make a sumptuous, healthy meal.
Every state has its version of Khichdi. The base of the dish, however, remains the same. A one-pot meal made with lentils, rice, and vegetables like spinach, peas, cauliflower, and carrots. It is common to pair khichdi with a bunch of side dishes. Some of these include chokha (mashed potatoes), papad (wafers made with pulses), ghee (clarified brown butter), dahi (curd), and achaar (pickles). In Bihar, there is even a saying, ‘Khichdi ke chaar yaar, chokha-papad-ghee-achaar.’ This translates to, Khichdi having four friends, chokha, papad, ghee, and achaar.
To make it healthier:
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- Tweak the ratio of pulses to rice and add more dal than rice to make your meal more protein-rich.
- You can even prepare a multigrain khichdi by switching plain white rice with other cereals.
- Avoid adding a ‘tadka’ or tempering, which can be too oily. Use a moderate amount of ghee instead.
- Toss a handful of greens like spinach or methi to add the goodness of leafy greens to your plate.
Sugarcane:
In Karnataka, sugarcane stars a local specialty, ‘Ellu Bella.’ The delicacy is a pleasant combination of freshly cut sugarcane, jaggery, sesame seeds, and coconut. It is also common to consume fresh sugarcane in its raw form or as freshly-pressed juice.
Rich in calcium, iron, and electrolytes, sugarcane reinforces the immune system and gives us energy. Some even swear by sugarcane for better skin. The presence of alpha-hydroxy acids fights acne, eliminates blemishes, keeps the skin supple, and slows aging.
To make it healthier:
- Add a dash of lemon juice and raw mango powder to make a tastier, healthier version of sugarcane juice.
- When it comes to sugarcane, moderation is key. Go for smaller glasses and take not too many refills!
Dahi Chura:
In Bihar and Uttar Pradesh Makar Sankranti is all about dahi-chura. Dahi (curd), paired with Chura (rice flakes) with added jaggery, is a staple dish. Dahi or curd is fermented milk. It is an excellent calcium source, making it a superfood for your bones. It also contains gut-friendly bacteria to help in digestion. And is even a great source of potassium, magnesium, vitamin B2, and B12.
Chura, also known as poha, is parboiled and flattened rice flakes. Unlike rice, Poha has significantly lower starch and carbohydrate, which makes it a good substitute for rice. It is also easier to digest than rice.
To make it healthier:
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- Switch your store-bought salad dressing with curd and your favorite seasonings.
- Avoid consuming curd at night as its cooling nature can flare cough and sore throat.
- Before consuming, roast or soak the poha for a few minutes. It makes it easier to ingest.
- You can substitute rice with poha, but remember to have it in moderation. Poha can be incredibly filling.
To Sum It Up:
Festivals are great but feeling guilty from overeating at festivals is never pleasant. Most of these time-tested dishes of Makar Sankranti won’t make you feel like you are cheating on your diet. But let’s also remember that moderation is vital. Choose healthier alternatives and modify your recipes to make them even better for your body, and when in doubt, consult with a dietician on Docvita today!