As the winter chill sets in, our cravings often turn towards deep-fried and calorie-rich comfort foods. While experts like celebrity nutritionist Rujuta Diwekar affirm that enjoying these in moderation is acceptable, she directs our attention to a treasure trove of wisdom: our grandmothers' kitchens. In an Instagram post, Diwekar highlighted how traditional Indian winter foods were designed to prevent seasonal ailments before they even start.
Grandma's Prescription for Winter Wellness
Rujuta Diwekar eloquently reminds us that our grandmothers intuitively understood winter's challenges—cracked skin, joint pains, constipation, and low moods. Their solution wasn't found in medicine bottles but in preventive, nourishing foods prepared at home. "Prevention is better than cure; we all agree," she wrote, emphasizing that these timeless nuskhas (remedies) were crafted to ward off the season's aches, pains, and discomforts naturally. Here are six such powerhouse foods to incorporate this season.
1. Kali Gajar ki Kanji: The Fermented Immunity Booster
This fermented black carrot drink is a probiotic marvel. Best consumed with breakfast or lunch, it is rich in vitamin C, which strengthens the immune system and offers protection against winter flu. Diwekar notes that it is also beneficial for heart health and diabetic-friendly, making it a holistic health drink.
2. Till Laddoo: The Warmth-Giving Snack
These sesame seed (til) laddoos are perfect as a quick snack between meals. Sesame seeds are packed with fiber and are renowned for their ability to keep the body warm from within. They aid in lowering cholesterol, improving digestive health, and are an excellent source of protein and calcium, promoting strong bones.
3. Gajak/Chikki: The Instant Energy Bar
Another ideal between-meal snack, gajak or chikki, is rich in sesamolin, a compound known to help regulate blood pressure during the cold months. This sweet treat provides a quick energy boost, can benefit those with anemia, and contributes to glowing, healthy skin.
4. White Butter with Bajra Roti: The Nutrient-Dense Combo
Enjoy this combination for breakfast or lunch. White butter (makhan) is a natural, unprocessed source of calcium and vitamins A and D, which enhance immune function and metabolism. Bajra (pearl millet) roti complements it with iron, protein, folic acid, and fiber, helping manage anemia, constipation, and aiding detoxification.
5. Jaggery: The Digestive Aid
Diwekar recommends concluding lunch and dinner with a small piece of jaggery paired with ghee. This traditional practice leverages jaggery's high antioxidant content to boost digestive health, detoxify the liver, provide instant energy, and even help prevent common winter respiratory issues.
6. Shalgam Gobhi Achar: The Gut-Friendly Pickle
A small serving of this turnip and cauliflower pickle with meals can work wonders. It helps maintain optimal gut health, supports heart and liver function, aids in weight management, and is known to boost eye health, proving that traditional pickles can be powerful functional foods.
Embracing Timeless Wisdom for Modern Winters
These six superfoods, as championed by Rujuta Diwekar, are more than just nostalgic recipes; they are evidence-based, functional foods rooted in Indian culinary tradition. They address specific winter health concerns—from dry skin and low immunity to digestive sluggishness—through natural, whole ingredients. Integrating these into your daily diet is a delicious step towards harnessing the preventive wisdom of previous generations, ensuring you stay warm, energized, and healthy throughout the chilly season.
