The Nuances of Nutrition

Food is not just about calories. Rather, it is information for every cell in the body. The right food can heal, energise, and even regulate emotions. Intrigued? Read on.

Nutrients Matter

In today’s fast-paced world, where processed foods are readily available, prioritising nutrient-rich meals is vital for long-term well-being. What we eat influences everything from gut health and immunity to sleep quality, hormones, and recovery. “In my years of experience working with patients, I have seen chronic conditions improve not only with restriction but also with the right kind of nourishment. That is why I keep emphasising deep cellular nutrition — real food, rich in micronutrients, antioxidants, fibre, and clean protein. Minimising oil intake is essential too. In a country like ours, where the protein gap is real, every plate needs to be more intentional, not more complicated,” avers Luke Coutinho, Integrative Lifestyle Expert.

Balancing Act

A balanced diet of nutrients and nourishment is vital. Mindless eating can lead to lifestyle disorders and chronic diseases; nutrients are important for immunity, metabolism and energising the body and for mental well-being. “Balanced nutrition means that our body receives the right proportion of macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins, minerals) to function optimally. With lifestyles becoming increasingly busy, consciously choosing nutrient-rich foods over empty calories is key to long-term wellness,” says Sagarika Garg, nutritionist at

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

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

Local Ingredients

A well-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 celebrated not only for its flavours but also for its natural nutritional balance. The generous use of spices such as turmeric, pepper, and curry leaves adds antioxidants and immunity-boosting benefits. Coconut, buttermilk, and seasonal produce offer healthy fats and probiotics. Collectively, these components create meals that are light yet nourishing, making South Indian dishes both restorative and well-suited to the region’s climate and lifestyle,” says Venkatesan.

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

A Balanced Diet

• Whole grains (brown rice, millets, 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 colours supply 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, pickles) to support digestion and enhance gut health.

• Adequate hydration, preferably through water, herbal teas, and natural fluids like tender coconut water.

Healthy Bites

Here are some recipes for you to try.

Attukul Soup

(Courtesy Venkatesan, Head Chef, Maayaa Restaurant)

Ingredients

• 1 Mutton legs (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 whole coriander seeds

• 1/2 spoon black pepper

(whole and powder)

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

• 2 spoon Onion (chopped)

• 1 spoon Tomato (chopped)

• 1/2 spoon Garlic (chopped)

• A pinch of Kashmiri chilly powder

• A spoon of Coconut milk powder

• 150ml Water

Method

Clean Mutton Legs: Clean mutton legs with hot water and add a little turmeric and salt.

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

Sauté in Pan: In a pan with oil, add whole jeera, whole coriander seeds, black pepper, whole fennel seeds, chopped onion, chopped tomato, garlic, a pinch of turmeric, two pinches of Kashmiri chilli powder, and a pinch of black pepper powder.

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

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

Serve: Serve hot along with one mutton leg (Paayaa).

Foxtail Millet Sprout Cutlet

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

Ingredients

• Foxtail millet (cooked) ½ cup

• Whole green moong sprouts ½ cup

• Capsicum ¼ cup, finely chopped

• Onion ¼ cup, chopped

• Carrot ¼ cup, grated

• Roasted peanuts 2 tbsp, crushed

• Fresh coriander 2 tbsp, chopped

• Lemon juice 1 tbsp

• Extra virgin olive oil 1 tsp

• Rock salt to taste

• Black pepper ¼ tsp

• Sattu flour 2 tbsp (for binding)

• Oil 2-3 tsp (for shallow frying)

Method

• Grind foxtail millet and sprouted whole green moong together.

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

• Add crushed roasted peanuts and coriander, and mix all the ingredients well.

• Divide into small portions and make any shape out of it (heart, oval, square, rectangle).

• Heat a non-stick pan, drizzle oil, and shallow fry cutlets on medium flame until golden brown on both sides.

• Serve hot with mint amla chutney or yoghurt dip.

Fit Fusion Bowl

(Courtesy Luke Coutinho, Integrative Lifestyle Expert)

Ingredients

For the Khichdi Base

• 4 tbsp millets (little / barnyard / foxtail, soaked 12 hrs)

• 3 tbsp yellow moong dal (soaked 10–12 hrs)

• 1 tbsp masoor dal (soaked 10–12 hrs)

• 1/3 tsp turmeric powder or immunity powder

• Pinch hing (asafoetida)

• Salt to taste

• ½ tsp A2 ghee

• 3 cups water

For the Veggie Mix

• ½ cup pumpkin cubes

• ½ cup surti papdi / flat beans

• ¼ cup edamame

• ¼ cup brinjal cubes

• ¼ cup sweet potato cubes

• 1 tbsp methi leaves, chopped

• 1 tsp ginger paste

• ¼ tsp turmeric powder

• ¼ tsp garam masala

• ½ tsp jeera + pinch ajwain

• Salt to taste

For the Garnish & Side

• 1 tbsp roasted makhana, crushed

• 4–5 slices of fresh raw turmeric

• Fresh coriander leaves + lemon juice

For the Sattu Masala

• ½ cup A2 curd (100 g)

• 1 tbsp sattu flour

• Pinch of roasted jeera powder + black salt + coriander

For the Amla Moringa Chutney

• 2 amla (deseeded, chopped)

• ¼ cup moringa leaves

(washed, tender)

• ½ inch ginger

• 2 tbsp coriander leaves

• ¼ tsp cumin seeds

• ½ tsp organic jaggery powder

• Rock salt to taste

• 1–2 tbsp water

Replacements

• Rice instead of millet.

• Other greens as available.

• Alternate dals like rajma or kala chana