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Onam Sadhya-Nutritional Aspects

Onam, celebrated in the month of Chingam is the most important festival celebrated by the people of Kerala. Onam sadhya (Food that served in plantain leaves),  is special, which consist of more than 8 dishes including payasam. Want to know more about onam-nutrition?

All the dishes are served with rice. Brown rice is better than white rice because it contains enough B-complex vitamins and fiber whereas white rice is polished.
1.Aviyal: Aviyal is a vegetable curry made from all sorts of authentic vegetables available in the season. In some parts of Kerala, the curd is added. It gives enough vitamins and minerals, fiber including protein(from curd).

2.Sambar: Any South Indian Celebration is incomplete without a Sambar especially an Onam Feast… Sambar is prepared in different ways using authentic vegetables, dal, and coconut. So it gives enough protein from dals, minerals, vitamins, and MCT(medium chain triglycerides) from coconut and fibers.
3.Kootu Curry: Kootu Curry is another Onam Food prepared using different types of Vegetables. Pumpkins and Carrots(rich in beta-carotene) can be used to sweeten the curry.  Sugar or jaggery can be used as sweetening agents. Jaggery is a good source of iron, so prefer that. Also, one can use Pineapple to add a distinct flavor to the Kootu Curry. So it gives all vitamins, minerals, fiber especially iron.

4.Erisshery: Erisshery is a popular Onam dish prepared from Pumpkin and Beans. Erisshery also prepared using Raw Bananas instead of Pumpkin. Beans are a good plant protein.

5.Parippu Curry: This can be made using Moong Dal or Tuvar Dal. In some regions of Kerala, coconut milk or coconut paste is used for flavoring the curry. Parippu Curry is supported by Ghee. It provides enough protein.

6.Lady Finger Khichdi: Though Cucumber Khichdi and Beetroot Khichdi are more popular but Lady’s Finger Khichdi is one unique dish amongst all the Onam Dishes. Mucous in ladies finger is fiber and it provides vitamins and minerals also.

7.Morru Curry: Morru Curry is one of the very popular Onam Dishes made using curd with banana, pineapple, raw bananas or ripe mango as an option. It is good for digestion. It gives protein, vitamins, and minerals.
8.Semiya Payasam: Semiya Payasam is a traditional South Indian Recipe that suggests the use of minimal ingredients. Semiya aka Vermicelli (like noodles) is cooked with milk and sugar. Dry fruits are added to taste. It is an excellent dessert which gives enough calory, protein, fat etc. It is mostly liked by the kids and nutritious also.
Payasam can be made with wheat, Rava (Semolina), or Dal which again improve the protein intake. Pappads are made with Bengal gram powder which gives protein also, so better go for this than other types of potato chips which do not contain enough protein, but high carb.
Pickles are made with raw mango(rich in vitamin -c), gooseberry(rich in vitamin -c) and ginger. Ginger is good for digestion and it also helps to reduce the effect of uric acid in high protein food.

Aug 28, 2011