C for Chutneys: The ‘OG’ Supplements
Recipes Below for Bridging Zinc, Iron and Calcium Deficiency Naturally
Chutneys have been part of the Indian cuisine for years, but it’s time for them to get their due beyond just taste and flavor. There are a plethora of packaged goods that are readily available but none does justice to what the actual impact of a freshly ground, homemade chutney with fresh, seasonal ingredients has.
Why?
1. Fresh ingredients have maximum nutrients, most intense flavor
2. No preservatives means the actual nutritional value remains intact, with no added sugars
3. There are a plethora of traditional recipes that you can try and rotate during the week to make up for nutritional deficiencies in a natural manner
4. They are no doubt delicious and can transform any dish into a winner, but they are also great for digestion
5. Traditional recipes have brilliant food combinations that work in tandem – we call it the systems view of nutrition, where the power of one ingredient is increased manifold due to its combination with others thus improving bioavailability and absorption. Common examples are turmeric with black-pepper, lemon and greens, rice and lentils, peanuts and tapioca.
6. They have a great ability to balance sugar, add a variety of tastes thus helping manage hunger pangs and cravings.
Sharing here 4 of my top recipes when trying to bridge nutritional gaps naturally:
1. Boost Calcium: Sesame and Peanut Chutney
· A handful of roasted peanuts (high protein source)
· 100 grams of freshly grated coconut (a rich source of essential fats)
· 1 teaspoon sesame seeds (source of calcium and fats)
· A handful of coriander leaves
· 2-3 garlic cloves (peeled)
· A small piece of ginger
· 4-5 curry leaves
· Salt and chilies to taste
Mix all the ingredients in a grinder and enjoy with idli, dosa, over salads, or packed in layers of a sandwich. The flavors will not disappoint, and neither will the nutrient boost!
2. Boost Iron: Moringa/Drumstick Leaves Chutney
There are more than a few ways to boost iron naturally, especially important for women looking to balance hormones, planning their pregnancy as well as general boost of people of all ages.
· 200 grams Drumstick Leaves, washed and finely chopped
· 2 teaspoons Sesame (Gingelly) Oil
· 1 teaspoon Asafoetida (hing)
· 2 tablespoons White Urad Dal (Split)
· 3 Dry Red Chillies
· 1/4 cup Pearl onions (Shallots), roughly chopped
· Salt, to taste
· 30 grams Tamarind, a small piece
1. Heat oil in a pan, add the dal and toast until it turns golden brown. Once the dal is roasted, add the red chillies, and asafoetida and roast for a few seconds.
2. Stir in the baby onions and saute until it is cooked through. Add the Drumstick Leaves and saute until softened.
3. Stir in the salt and tamarind and turn off the heat. Allow the mixture to cook.
4. Once cooled, add the cooked ingredients into a blender and make a coarse chutney. Blend without adding any water, so it stays for a longer time.
3. Boost Zinc: Pumpkin Seeds Chutney
· Half cup pumpkin seeds
· leaves Some fresh coriander
· 2 green chilli
· 4 garlic cloves
· 2 tbsp lemon juice
· to taste Salt
1. Mix and grind the ingredients together and add the lemon juice at the end.
Pumpkin seeds prevent calcium oxalate kidney stone formation, reduce inflammation and counter arthritis pain without the side effects of anti-inflammatory drugs.
The best way to add them to your diet is by adding a tsp to lunch and dinner, to mid meal snacks as well.
4. Boost Digestion: Fruit Chutneys
Now there are plenty of these, but I want to share a really popular one - Apple and tomato slow cooked chutney
· 2 apples, seeded peeled and chopped
· ¼ cup raisins
· ½ teaspoon cinnamon
· ½ teaspoon ground ginger
· ¼ grated lemon rind plus juice of ¼ lemon
· ⅛ teaspoon salt
· 1 tablespoon sugar
· ¼ cup water
1. Place all ingredients on a pot and bring to a boil.
2. Reduce heat and then simmer for about 30 minutes, stirring occasionally. Serve. Enjoy!