The idea of healthy
As a mother and now a grandmother, for me, what nourishes my child fits the bill of being healthy. ‘Healthy’, contrary to popular perception, cannot be a one size fits all. The idea of health needs to be tailored to suit the demands of a child’s schedule, the child’s preference of taste and, of course, the place where the child is growing up. This highlights the importance of what is locally grown and freshly available. #ThinkLocalEatSeasonal to meet the multiple energy needs of young adults. A focus on seasonal and local takes us away from the exotic, keeping the kitchen simple and affordable.
A child with high athletic needs will have different nutritional requirements from one who needs to compensate for protein deficiency or a micronutrient deficiency like iron or calcium. This was the whole reason behind A Superfood A Day being able to bring forth recipes that are tasty and nutrient rich.
The idea of tasty
Taste is an experience, which goes beyond the sense of smell or visual delight. Taste is such an experience, an amalgamation of senses even for a child. From the textures he feels, to the consistency he explores, to the smells he enjoys, the food he finds tasty is a role of many things and not just one. Taste is also an acquired element. Just as a child learns to walk and talk, the child also learns to understand and develop taste. It often does not come overnight. It is a process that parents and caregivers orient the child to and allow him to discover over time.
Banana and Strawberry Smoothie
Conventionally, anything tasty is considered unhealthy. This is largely what we have grown up to believe. It is time we break the prototype and redefine this convention to attract this generation to the power of nutrition. We have grown up seeing the whole debate around the goodness of ghee and butter. My parents and grandparents swore by the health benefits of ghee, but by the time we were raising kids there was a huge flux of refined oils in the market. Now again parents have come back to liberally incorporating ghee in the diet for children as modern science has elevated the place of our good old Indian ingredients and uplifted the nutritional role of healthy fats found in ethically sourced ghee and grass-fed butter. The modern parent has learnt to experiment with convention to discover that healthy need not always be dull and boring.
Examples of healthy swaps (#healthyswap)
Parents are particular about nutrition from the beginning. Parents are mindfully not exposing toddlers to salt or sugar for a while and gradually and intentionally introducing these tastes in a child’s diet. One can try flavouring food with herbs, spices or lime and use natural sweeteners like dates and bananas to trim the extra need for extra salt or sugar. The idea is to keep a child's palate fresh and colourful while keeping preservatives and additives out of everyday kitchen. Healthy food can also be tasty if we choose food that one likes and prepare them in different ways. For example, one can make a salad with greens, nuts and seeds and a smoothie with fruits, yoghurt, chia seeds and peanut or almond butter. A sandwich can be made with multigrain or sourdough bread using home-made healthy spreads and seasonal greens. The bottomline is that healthy and tasty food are not mutually exclusive.
In the rich tapestry of Indian cuisine, an array of healthy herbs take center stage, offering both flavour and therapeutic benefits. Turmeric, celebrated for its anti-inflammatory properties, finds its way into curries and dishes, aiding in promoting overall wellness. Holy basil, known as Tulsi, adds a refreshing aroma and also boasts immunity-boosting and stress-relieving qualities. Cumin, coriander, and fennel seeds contribute to delightful taste and aid in digestion. Fenugreek leaves and seeds, a staple in many Indian recipes, are believed to help regulate blood sugar levels. The Indian kitchen is a treasure trove of these herbs, showcasing the profound connection between food and health, where every meal becomes a step towards more taste and great health.
Ayurveda, the evolving Indian science of life, emphasizes mindful dietary practices for optimal well-being. It also teaches us about possibly tasty yet unhealthy combinations that one must avoid for good health. One of its principles cautions against milk product combinations with some foods, as it is known to disrupt digestion. Fruit and dairy do not combine well together either. The former is mostly rich in Vitamin C and when milk combines with it, fermentation occurs within the body that may lead to putrefaction causing acidity and gut issues. Fruits are generally consumed in the first half of the day and as a separate meal entirely on its own. Modern nutrition science confirms the same and encourages the separation of fruit from meals and does not encourage its use as dessert. This allows the body to efficiently absorb the nutrients without hindrance. In accordance with the circadian rhythm, this harmonious approach to food aligns with the holistic philosophy of Ayurveda, promoting vitality in one's life.
We can eat healthy food which is also tasty by choosing foods that suit our taste buds and cooking them in creative and innovative ways. Eating healthy can benefit our mood, health and energy levels, while eating tasty food only makes us happy and satiated. It is very important to find a balance between the two and allow our children to enjoy food without feelings of guilt or deprivation. For this we should as a community think more locally and act more globally.
Date Balls (Serves two)
INGREDIENTS
Pitted dates: 1.5 cup, chopped and pureed
Pistachio: ½ cup, chopped
Almonds: ½ cup, chopped
Desiccated coconut: ½ cup
Ghee: 1tbsp
METHOD
Soak the dates for 10 minutes in lukewarm water and the drain. Puree them to a fins paste.
In a pan, add half of the ghee, add the pureed dates and keep stirring until all the water evaporates.
Add the nuts to the date mixture and mix well When cool, shape into small balls and roll them in desiccated coconut
Abhilasha Sethia is an F&B consultant and chef who is launching her cookbook for growing children soon with A SuperFood A Day. Her co-author, Vidhi Beri is a health transformation coach with a decade of experience in maternal and child nutrition and wellness. A Superfood A Day is their offering to children and families for fresh and flavourful wellness.