The Nuances of Nutrition

Food isn’t just about calories. Rather, it is information for every cell in the body. The right food can heal, energize, and even regulate emotions. Interested? Read on.

Nutrients Matter

In today’s fast-paced world where processed foods are readily available, prioritizing nutrient-rich meals is vital for long-term well-being. What we eat affects everything from gut health and immunity to sleep quality, hormones and recovery. Integrative Lifestyle Specialist Luke Coutinho says, “In my years of experience working with patients, I have seen chronic conditions heal not only with restriction, but also with proper nutrition. That’s why I continue to emphasize deep cellular nutrition – real food, rich in micronutrients, antioxidants, fiber and clean protein. Minimizing fat intake is also very important. In a country like ours where the protein deficit is real, every plate needs to be more intentional, not more complex.”

Balancing Act

A balanced diet consisting of nutrients and nutrients is vital. Mindless eating can lead to lifestyle disorders and chronic diseases; Nutrients are important for immunity, metabolism, energizing the body and mental health. “A balanced diet means our body gets the right proportions of macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins, minerals) for it to function optimally. As lifestyles become increasingly busier, consciously choosing nutrient-rich foods rather than empty calories is the key to long-term healthy living,” says nutritionist Sagarika Garg.

Soulfull at Tata Consumer Products. Incorporating nutrition into your diet starts with balance, variety and moderation. Equally important is portion control and careful eating, limiting refined sugars to highly processed products. By gradually incorporating seasonal, homemade, and whole foods into daily meals, a diet that is both nutritious and sustainable for long-term health can be developed.

“Attukal (mutton leg) soup offers benefits like relieving joint pain, immune system support and improving skin and gut health due to its high collagen, mineral and nutrient content. It also helps bone and muscle health, aids in detoxification and can support weight loss,” says Venkatesan, Head Chef at Maayaa restaurant.

Local Ingredients

A balanced diet not only supports physical growth and cognitive development, but also helps prevent chronic diseases such as diabetes, heart disease and obesity. “South Indian cuisine is renowned not only for its flavors but also for its natural nutritional balance. Generous use of spices such as turmeric, pepper and curry leaves provide antioxidants and immune-boosting benefits. Coconut, buttermilk and seasonal produce offer healthy fats and probiotics. Collectively, these ingredients create light yet nutritious dishes, making South Indian dishes both restorative and well-suited to the climate and lifestyle of the region,” he says.

Please consult your healthcare provider before introducing any new food item, especially if you have medical conditions or food allergies. Avoid ingredients that can trigger allergic reactions.

Balanced diet

• Whole grains (brown rice, millet, oats, whole wheat) for sustained energy.

• Lean proteins (lentils, beans, dairy, eggs, fish or poultry) support muscle repair and growth.

• Fruits and vegetables of various colors provide essential vitamins, minerals and antioxidants.

• Healthy fats (nuts, seeds, olive oil, coconut, avocado) that support brain and heart health.

• Probiotics and fermented foods (yoghurt, buttermilk, idli, dosa, pickle) to support digestion and improve gut health.

• Adequate hydration, preferably with natural fluids such as water, herbal teas and coconut water.

Healthy Bites

Here are some recipes you can try.

Attukul Soup

(Courtesy of Venkatesan, Head Chef, Maayaa Restaurant)

Contents

• 1 leg of mutton (Paayaa)

• A pinch of Turmeric

• Salt to taste

• A spoon of Ginger-garlic paste

• 30ml Oil

• 1/2 spoon whole jeera (cumin seeds)

• 1/2 spoon of whole coriander seeds

• 1/2 spoon of black pepper

(whole and powder)

• 1/2 spoon Whole fennel seeds (Faneel seeds)

• 2 spoons of Onion (chopped)

• 1 spoon of Tomato (chopped)

• 1/2 spoon of Garlic (chopped)

• A pinch of Kashmiri chilly powder

• One spoon of coconut milk powder

• 150ml Water

Method

Cleaning the Leg of Mutton: Clean the leg of mutton with hot water and add some turmeric and salt.

Boil the Mutton Legs: Boil the mutton legs with a spoon of ginger-garlic paste and salt for 6 to 8 whistles.

Pan Sauteing: In an oiled pan, add whole jeera, whole coriander seeds, black pepper, whole fennel seeds, chopped onion, chopped tomato, garlic, a pinch of turmeric, two pinches of Kashmiri chili powder and a pinch of black pepper powder.

Add Mutton and Cook: Add a boiled leg of mutton to cook with salt and water as required.

Add Texture: Add a spoonful of coconut milk powder for texture.

Serving: Serve hot with a leg of mutton (Paayaa).

Foxtail Millet Sprouted Meatballs

(Courtesy Sagarika Garg, nutritionist at Soulfull at Tata Consumer Products)

Contents

• Foxtail millet (cooked) ½ cup

• Whole green moong sprouts ½ cup

• ¼ cup red pepper, finely chopped

• ¼ cup chopped onion

• ¼ cup grated carrots

• Roasted peanuts 2 tablespoons, crushed

• 2 tablespoons fresh coriander, chopped

• Lemon juice 1 tablespoon

• 1 teaspoon of extra virgin olive oil

• Rock salt to taste

• Black pepper ¼ teaspoon

• 2 tablespoons of Sattu flour (for binding)

• 2-3 teaspoons of oil (for shallow frying)

Method

• Grind foxtail millet and sprouted whole green moong together.

• In a mixing bowl, combine the ground millet, sprouts and roasted sattu flour mixture with chopped red pepper, chopped carrot and chopped onion.

• Add crushed roasted peanuts and coriander and mix all ingredients thoroughly.

• Cut it into small pieces and shape it into whatever shape you want (heart, oval, square, rectangle).

• Heat a non-stick pan, drizzle with oil and fry the cutlets over medium heat until golden on both sides.

• Serve hot with mint amla chutney or yoghurt sauce.

Insert Fusion Bowl

(Courtesy of Integrative Lifestyle Expert Luke Coutinho)

Contents

For Khichdi Base

• 4 tablespoons millet (small / barnyard / foxtail, soaked in water for 12 hours)

• 3 tablespoons yellow moong dal (soaked in water for 10-12 hours)

• 1 tablespoon masoor dal (soaked in water for 10-12 hours)

• 1/3 teaspoon turmeric powder or immunity powder

• Compression hinge (asafoetida)

• Salt to taste

• ½ teaspoon A2 plain oil

• 3 glasses of water

For the Vegetarian Mix

• ½ cup pumpkin cubes

• ½ cup surti papdi / plain beans

• ¼ cup edamame

• ¼ cup brinjal cubes

• ¼ cup sweet potato cubes

• 1 tablespoon methi leaves, chopped

• 1 teaspoon of ginger paste

• ¼ teaspoon turmeric powder

• ¼ teaspoon garam masala

• ½ teaspoon jeera + pinch ajwain

• Salt to taste

For Garnish and Side

• 1 tablespoon roasted makhana, crushed

• 4-5 slices of fresh raw turmeric

• Fresh coriander leaves + lemon juice

For Sattu Masala

• ½ cup A2 curd (100 g)

• 1 tablespoon sattu flour

• A pinch of roasted jeera powder + black salt + coriander

For Amla Moringa Chutney

• 2 amla (seeded, chopped)

• ¼ cup moringa leaves

(washed, soft)

• ½ inch ginger

• 2 tablespoons coriander leaves

• ¼ teaspoon cumin seeds

• ½ teaspoon organic jaggery powder

• Rock salt to taste

• 1–2 tablespoons of water

Replacements

• Rice instead of millet.

• Other greens available.

• Alternative branches like rajma or kala chana