Food Has Always Been the Talk of the Town: Here is a List of Tradition Indian Superfoods that Are All Set to be the Highlight of Every Healthy Food Conversation in 2020

Superfoods are the type of food that is considered to be nutrient-rich and associated with added health benefits. Unfortunately, people associate the term superfood only with a limited number of products. Sadly, even Indians consider only food like broccoli, avocado, kale and Greek yoghurt as superfoods. However, in reality, there are many foods in our Indian staple diet that literally have superpowers to take care of our health and to boost the immune system. This article will provide more insight into the Indian superfoods that are more or less ignored by all. Here are some reasons why you need to consider including more Indian superfoods into your daily diet:

Indian superfoods are dense in nutrients and flavours. The glory of the Indian superfoods speaks for itself as these elements have stood the test of time and only added more benefit to one’s health. Indian food ingredients are rich in vitamins, minerals and all other nutrients required.

When you stick to healthy eating, it is most likely that you will knowingly ignore fat from your diet. However, Indian ayurvedic medicine claims that good fat is a must in the daily diet and recommends fat like ghee/clarified butter to be consumed.

Indian dishes are relatively complex in composition and flavour. One main reason for this is the spices that are added. Spices and other Indian staples act as natural remedies for many common diseases and also help in improving the immunity system.

Instead of blindly following food fads and spending money and effort in procuring foreign superfoods, one should stop and think! Indian superfoods are easily available in the market and are relatively inexpensive to buy.

Don’t you think it is high time that we give a break to exotic food like broccoli, berries and olive oil and give some credit to our Indian superfoods? Any average Indian household is a powerhouse of recommended Indian superfoods, but are not popular as their exotic counterparts. We can change the perception towards these superfoods only when we understand the health benefits of each. Here are top Indian superfoods that truly deserve the superfood status, for the wondrous health benefits:

This Indian superfruit has gained wide popularity nowadays. Amla has been a part of the Indian culture and medicine since centuries. Indian gooseberry or amla has amazing health benefits and is an excellent immunity booster.

Amla is rich in vitamins and contains high concentration of vitamin C and antioxidants. Amla aids in fighting the common cold if including in your everyday diet. It is said to improve the eyesight and act as a pain reliever. Health experts recommend consuming this Indian superfood as it has the ability to fight conditions like anemia and gestational diabetes. Did you know that amla also has the power to tone down your aging process? Dull skin, grey hair and fine lines can reduce drastically if you make amla a part of your diet. Amla as a raw fruit may taste bitter and may be not so easy to consume. Nonetheless, you can use it as a pickle or boil it to taste better.

It is no wonder that the whole world is swooning over turmeric latte off late. Haldi Wala Doodh or turmeric milk has been advocated by our ancestors since times immemorial. Such is the power of this Indian superfood! Turmeric comes from the Curcuma longs plant that has significant anti-inflammatory properties. It helps in detoxification and enhances liver function. it inhibits certain types of cancers and also improves cardiovascular health.

Curd is a great source of calcium and helps to strengthen our bones and muscles.  Around ¾ cup of curd contains 100-150 calories which accounts for 20 percent of the daily calcium your body needs. Curd can boost your immunity strength and improve digestion. Curd is a very soothing Indian superfood to have when you are stressed as it has destressing properties. Besides, curd also helps in weight loss.

Grains and lentils have been part of the Indian staple diet for centuries. Lentils and pulses are said to regulate blood sugar level and contains nutrients for good health. Grains help in reducing the chances of getting a stroke. They are loaded with calcium and fiber and are an excellent source of proteins. They are also rich in vitamin D and a great addition to your daily diet.

Idlis and dosa are way super than you think they are! Yes, fermented food like idlis, dosa and dhokla are rich in probiotic bacteria. When consumed, they add to your beneficial bacteria in the body and increase the health of your gut. Fermented Indian superfoods increase the overall intestinal flora and help in the smooth working of the digestive system. Moreover, they enhance the immune system.

Moringa is a fast-growing tree commonly known as the drumstick tree. Indians are very familiar with this product; however, many are not aware of the superefficient side of it. Moringa leaves are common among Indian greens and are good for the overall health of the body. Drumstick is a popular vegetable, mostly in the south and is used in many dishes like sambhar. Moringa is excellent to treat problems like anemia, arthritis, joint pain and ulcers.

Jackfruit is a wholesome meal in one - fruit, nut, vegetable, or a carbohydrate source! Pretty much a healthy and delicious alternative for the conventional roti and rice. Jackfruit helps you to lose weight, beat diabetes, prevent colon cancer and increase longevity. Totally a multitasker for an Indian superfood!

Now that we realise that there is much to Indian food than that you thought, let's get to see what easy recipes you can cook up with these Indian superfoods!

Amla in brine is an easy to prepare and is an excellent side dish for rice and rotis. By pickling the amla, you can preserve it for a long time and eat it all year round! The brine solution (basically the salt), not only preserves the amlas, but also reduces the bitterness or tartness of the fruit.

Ingredients required:

• Amla/Indian gooseberry - 15
• Water - 4 cups
• Salt - around 5 tsp
• Turmeric powder - ½ tsp
• Ginger - 2 inch (optional)
• Green chilies - 5 (optional)

Instructions:

• Wash the amlas and wipe them dry with a clean cloth.
• Take a pan, and add the water, salt and turmeric powder. Let it come to boil.
• Next, add the amlas and let it cook till all the amlas become soft and translucent.
• Turn off the heat and let it cool completely.
• Now, add in the slit green chilies and ginger.
• Transfer the cooled contents into a sterilised glass jar. Make sure that the jar does not contain any presence of water.
• Keep the glass jar in the refrigerator to increase the longevity.

Tip: Make sure that all the amlas are completely immersed in the brine solution.

Haldi ka doodh or turmeric milk has been a favorite in the Indian household since centuries. This is a great home remedy to stay safe from cough, congestion, common cold and skin problems. Golden milk or turmeric milk has potent anti-inflammatory properties and is great for autoimmune conditions.

Ingredients required:

• Milk - 2 cups
• Ground turmeric – 1 tsp
• Black pepper - a pinch
• Ground cinnamon - a pinch (optional)
• Honey (optional) - 1 tbsp

Instructions:
• In a saucepan, add the milk over medium heat.
• When heated through, add the turmeric powder and the pepper powder to it.
• Bring to boil. Let it simmer for a few minutes. This helps for the flavors to blend in.
• Take off the heat and strain into a cup.
• Add the ground cinnamon powder and honey for added taste.

Want a healthy twist to your regular pancakes? Add ragi flour, the Indian superfood and enjoy an interesting take on the usual. Not only do your pancakes look a lot different, but they will also taste totally unique. These pancakes go well with maple syrup, honey or chocolate syrup. However, they taste best with cinnamon honey syrup.

Ingredients required:

• Ragi flour - ½ cup
• Wheat flour - ½ cup
• Banana (mashed) - ½
• Salt - as per taste
• Water - as required
• Cinnamon powder - a pinch
• Honey - as required

Instructions:

• Place all the ingredients in a bowl.
• Add required amount of water and combine well to a pouring consistency.
• Mix cinnamon powder and honey and keep aside.
• Now, pour a ladle of the ragi batter and make pancakes out of it.
• Cook on both sides till golden brown.
• Then, drizzle the cinnamon honey syrup over the pancakes while still hot.

Makhana or foxnut is a nutritious Indian superfood that is also very low in calories. This snack made from makhana is a healthy salad that you can indulge in at any time of the day! Makhana bhel is the perfect alternative to any salad and is a great way to incorporate Indian superfoods into your diet.

Ingredients required:

• Makhana/fox nuts - 2 cups
• Cucumber (chopped) -1/2 cup
• Chopped tomato - ½ cup
• Chopped onions - ½ cup
• Chopped apples - ½ cup
• Pomegranate seeds - ½ cup
• Roasted peanuts - ¼ cup
• Cashews -1/4 cup
• Cooked chickpeas - ¼ cups
• Chopped green chilies - 1 tbsp
• Cilantro - ¼ cup
• Mint - 1/3 cup
• Lime juice
• Chaat masala - 1 tsp
• Salt - as required
• Nylon sev – for garnish (optional)

Instructions:

• Dry roast the makhanas and keep aside to cool
• Place the roasted makhanas in a Ziploc bag and crush lightly with a rolling pin.
• In a bowl, add all the chopped vegetables, nuts, greens and spices.
• Mix well until combined.
• Add the crushed makhanas only when ready to serve.
• Garnish with nylon sev and serve.

Moringa powder is derived from the dried leaves of the moringa tree. It is a nutrient rich Indian superfood and is a powerhouse of antioxidants. Incorporate this Indian superfood into your diet by making a healthy lemonade. Moringa may not taste the best as it is bitter in taste. Nonetheless, with the addition of honey and lime it can taste delicious!

Ingredients required:

• Chilled water - 1 liter
• Lemon juice - 3 – 4 tbsp
• Moringa powder - 1 tbsp
• Honey - as per taste
• Mint leaves - as required

Instructions:

• Take the chilled water into a big jar/ bowl.
• Add all the ingredients except mint leaves.
• Combine well until mixed. You can use the blender to mix.
• Add the mint leaves to the lemonade.
• Serve with ice.

Sesame seeds are a great Indian superfood to gain the essential proteins and nutrients. This vegan delight made from sesame seeds is a plant-based dessert and a good snack to munch on at any time of the day! Moreover, there are other superfood seeds too in the recipe, making it double the nutrients!

Ingredients required:

• Sesame seeds - 2 tbsp
• Chia seeds- 2 tbsp
• Flax seeds - 2 tbsp
• ¼ cup grated coconut
• 1/3 cup brown sugar
• Water - 1 tsp
• 1 tsp desi ghee
• 2 tsp cardamom powder
• ¼ cup tahini
• Salt; a pinch

Instructions:

• Dry roast all the seeds in a pan over medium heat.
• Switch off the heat when the seeds start to pop and smell fragrant. Keep this aside.
• In the pan, melt the sugar, water and butter. Mix well until bubbles start to appear.
• Remove from the heat and add the rest of the ingredients (except the seeds).
• Next, add the seeds and the tahini. Combine well.
• Press the mix into a baking pan lined with parchment paper.
• Bake for 10 minutes at 350 F.
• Cut into bars and serve.