A WORLD OF DIFFERENCE
Naini Setalvad takes us on an international food tour through her lip smacking and nutritious recipes
It’s a well-known fact that I am a travel enthusiast. The sights, the varied cultures, and the
unique activities have always enthralled me. They say that travel is the best teacher, and having travelled since a young age, I have learned a lot. In fact, my first solo flight was at an age, when cell phones did not exist.
My work has taken me to many distant lands, and I have ood, its nutritional significance, and how it can be adapted to my own country. With globalisation, foods from different countries are now available everywhere. Below are some internationally trending foods that are not only healthy but also serve as amazing ingredients in recipes.
Sunflower Seeds: The first cultivators of this nutritious seed were the Native Americans. Soon, the Europeans discovered America and took back these seeds to their lands and started growing them there. Presently, Russia and Ukraine are the largest producers of these seeds. Surprising, right? These little pellets are rich sources of vitamin E and selenium, antioxidants that protect the body’s cells from free radicals, which play a role in many diseases. Here is a quick and easy recipe that you can incorporate into your salads, soups, stir-fries, or any meals.
Sunflower Seed Sprinkler Ingredients
5 tbsp sunflower seeds
½ tsp rock salt
1 tbsp chilli flakes
1 tbsp oregano
1 tsp lemon juice
1 tbsp cow’s ghee
Method
1. Heat 1 tbsp cow’s ghee in a pan.
2. Add sunflower seeds, salt, and lemon juice to the pan and
roast till the seeds are dry and golden brown.
3. Add the oregano and chilli flakes and mix well.
4. Remove the pan from the heat and cool.
5. Sprinkle over soups, salads, stir-fries, etc. and enjoy.
Hibiscus Tea: The vibrant and lively hibis cus flower is said to have ancestors in China, Mauritius, Fiji, Hawaii, and Japan. Contain ing powerful antioxidants, this flower has immense nutritional potential. It is said that these antioxidants not only fight free radicals but may also reduce blood pressure and detox the liver. Brewing the flower is a great way to reap its benefits as well as savour its flavour. The next time you are in the mood for some tea, try this one.
Ingredients
1 cup fresh hibiscus leaves or ¼ cup dry hibiscus leaves
4 cups water
Method
1. Boil water in a pan on high heat.
2. Once boiled, add the hibiscus petals to the pan until
completely submerged in water.
3. Allow them to steep for 4–5 minutes. 4. Strain out the petals and serve hot.
43 LifePositive | JANUARY 2023
Quinoa: It’s interesting how this ancient seed grain grown by the Incas on the Peruvian, Chil ean, and Bolivian mountains is still trending in present times. White, red, or black, regardless of colour, this seed grain is high in fibre. It is abundant in nutrients such as magnesium, zinc, and iron. If you are bored with the usual grains, this is a good substitute.
Quinoa Tabouleh Ingredients
1 cup dry quinoa
2 cups water
2 cups finely chopped parsley/coriander ¼ cup chopped fresh mint
1 cup tomatoes, seeded and finely chopped 1 cup finely chopped cucumber
½ cup finely chopped spring onion
¼ cup olive oil
Salt to taste
Black pepper to taste
Method
1. Take water, quinoa, and 1/4 teaspoon salt in a pot and bring to a boil.
2. Lower the heat and cover the pot
until all water is absorbed.
3. Remove the pan from the heat, cool for 5 minutes, and fluff up the ingredients with a fork.
4. Once completely cool, mix in
the rest of the ingredients.
5. Serve fresh.
Food
Peppers: It’s all about the spice, spice baby! Unlike in the past, people all over the world are widening their palates and taste buds. The West, which earlier would fear the spice, is now obsessed with hot sauce and chilli pep
pers. This Mexican import is finally getting the limelight it deserves. They are packed with Vitamin C and Vitamin A, which are beneficial in building immunity. Besides adding flavour, they also add the powerful phytochemicals capsaicin and lutein to our food. If you cannot take the heat, try one of the non-spicy varieties.
Bhavnagari Peppers Ingredients
1 cup Bhavnagari peppers (full)
1 tbsp cow’s ghee
½ tbsp lemon juice
Rock salt to taste
Method
1. Heat the ghee in a pan.
2. Add the Bhavnagari peppers, lemon juice, and
rock salt, and cook on a slow flame.
3. Remove the pan from the heat once the skin begins to crackle.
4. Serve hot.
Try out these recipes, explore these global ingredi ents, and enhance both flavour and fitness.
Naini Setalvad is a nutritionist, specialising
in lifestyle and immunity disorders. Her
foundation, Health For You, throws light on
healthy food habits.
Fresh Turmeric: The golden spice of India, tur meric powder is obtained by drying and powder ing the fresh turmeric root. This root is abundant in the antioxidant curcumin, known to give tur meric its magical benefits. It is available only in winter and comes in a beautiful white and orange colour. You can add it to your vegetables, stir fries, and salads, or have it my favourite way—as a pickle.
Fresh Turmeric Ginger Pickle Ingredients 2 tbsp fresh ginger, peeled and cut into thin roundels
2 tbsp fresh orange turmeric, peeled and cut into roundels
2 tbsp fresh white turmeric, peeled and cut into roundels
1 tbsp finely chopped green chillies
¼ cup lemon juice
1 tsp salt
Method
1. Combine all the ingredients in a bowl and mix well.
2. This pickle is ready to serve after 1–2 hours. 3. Store refrigerated in an airtight container or a glass jar for up to a week.