Sneha Sanjay, Senior Executive Nutritionist, Cloudnine Group of Hospitals, Bengaluru (Jayanagar)
A season of freshness, lush greenery, dips in temperature, slight drizzles & chills. During this season most of us love to get cooped up warm indoors. This chilly weather comes with its own set of ailments like a common cold, cough, flu, viral & bacterial infections, dryness of skin & many more. It is also a season of immune-compromised- due to factors like less availability of sunshine nutrients, less hydration, bingeing on snacks over healthy nutrient-dense meals & reduced frequency of exercise.
These are very true and relatable even in the case of expectant mommies & new mothers. To-be-moms & new moms can ensure better health, nourishment & overall health mostly by following certain important diet practices in this season.
- Inclusion of Immune boosting foods that are locally available
- Ginger– Relieves stomach issues, boosts digestion & keeps the body warm.
- Gooseberry– A Natural detoxifier, and immunity booster and since it is rich in Vitamin C it will help in warding off infections & excellent for iron absorption which is crucial for mommies.
- Garlic– Sulphur content increases disease-fighting abilities & improves body warmth. Reduces gassiness which is quite common for mommies.
- Turmeric– Due to its antiseptic & antiviral properties, turmeric is a wonder spice during pregnancy & also the post-pregnancy period. A good old Haldi milk is a saviour for winters.
- Carom seeds (Ajwain) & Pepper– Mothers can get rid of gassiness instantly with the intake of these, treat abdominal discomfort & improve appetite due to slowed down metabolism.
- Citrus fruits– It helps ward off infections, hydrates well maintains skin health & relieves dryness caused in winters.
- Adequate hydration
- Even though mothers might not feel the urge to drink enough liquids during these months, it is indeed an important way to keep herself mostly healthy.
- Ensure to keep sipping on any of these warm fluids like luke warm water, homemade soups, vegetable or dhal broths, light porridges, herbal concoctions all through the day that hydrates, replenishes various nutrients & nourishes the mommy.
- The overall hydration should not be less than 2.5 liters per day.
- In the pretext of hydration, she should avoid beverages like coffee, tea, aerated beverages, packed juices or sugar laden beverages that may dehydrate & also restrict the absorption of certain vital nutrients adding to ill health.
- Better hydration also boosts up the sluggish metabolism & keep the mommy away from indigestion issues.
- Balanced Meal /Snack pattern
- A balanced diet in the winter months certainly plays a role in improving health, immunity and mood.
- Opt for seasonal fresh veggies & fruits that are antioxidant backups.
- Inclusion of specific nutrients like Vitamin –C & zinc in specific proves to be more beneficial in pepping up immunity levels to fight flu or infections & zinc sources help ward off infections.
- Sticking on to 3 meal & 2 snack pattern keeps the mother away from tempting to indulge in unhealthy, deep fried or outside food.
- The snacking options for a mommy can be yummy & healthy like piping hot moong dhal dhokla, homemade steamed veg or non-veg momos, steamed sprouts or peanut salad, warm porridges, savoury makhana & many such options.
This season especially calls for lip smacking snacks. Snacking for mommies has to be finger licking & healthy too. Some snack ideas for mothers.
MAKHANA KHEER
- Makhana- 100gm
- Dry fruits (Almonds/Cashew/Raisins)-25gm
- Milk-200ml
- Jaggery-100gm
- Ghee-10ml
- Saffron strands-3-4
- Cardamom powder-1/2 spoon
How to make it
- Roast the makhana for 3-5minutes with half a spoon ghee. Keep aside.
- Roast cashew & almonds.
- Grind a small portion of roasted makhana, cardamom & dryfruits.
- Into a pan,add milk & boil it for 5minutes on a low flame.
- Add roasted makhana, powdered mix & boil it for another 5 minutes.
- Finally add melted jaggery, saffron strands & cook for 2-3 minutes.
- Add a spoon of ghee & serve hot.
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HARA BARA KABAB
- Spinach-1 bunch
- Beans-50gm
- Peas-50gm
- Potato-30gm
- Oats-15gm
- Grated paneer-20gm
- Coriander
- Salt-1 tspn
- Chilli powder-1 tspn
- Amchur podwer-1/2 tspn
- Roasted cashew-For garnish
How to make it
- In a pressure cooker, steam potato, beans, peas, & spinach.
- Mash the potatoes separately.
- Blenderise the steamed peas, spinach & beans.
- Mix the mashed potato ,blenderised vegetables, grated paneer,chopped coriander.
- For binding mix oats powder.
- Add rest other spice powders & mix well.
- Shape them into tikki with a cashew on top & shallow fry them on a pan.
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DHAL PATTIES
- Toor Dhal-100gm
- Fine chopped onion-25gm
- Fine chopped coriander,mint,Dill leaves-30gm
- Chopped green chilli-10gm
- Salt-1 tspn
- Ghee- ½ tspn
How to make it
- Soak the toor dhal for 3-4 hours.
- Drain out the water completely.
- Grind it coarse using a mixer.
- Add rest other ingredients mentioned.
- Shape it into finger shape patties & steam it on medium flame for 15-20 minutes.
- Serve hot with a dollop of ghee
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CHOCOLATE PORRIDGE
- Rolled oats-90gm
- Cocoa powder-10gm
- Honey/Maple syrup-3 or 4 tspns
- Fresh fruits(Figs/Banana/Apple/Strawberry)-100gm
- Milk-200ml
How to make it
- Roast the oats for just 2 minutes & add cocoa powder.
- Add milk & boil it for 5-8minutes
- Once oats gets slightly thick get it off the flame.
- Cool it down to luke warm state.
- Add honey as per sweetness required & finally mix the chopped fruits.
- PROTEIN RICH PIZZA
- Cauliflower-150gm
- Whole eggs-2
- Coriander
- Soya chunks-50gm
- Mixed vegetables(Onion/Bell pepper/Tomato/Olives/Baby corn)-75gm
- Cheese-25gm
- Pepper-10gm
- Tomato puree-20gm
- Oil-10ml
How to make it
- Clean the whole cauliflower & grate it.
- To this grated cauliflower, add salt, pepper, coriander & eggs.
- Mix everything thoroughly
- Apply oil to a pre heated pan & pour this thick cauliflower egg mixture.
- Cover it with a lid & cook on flame.
- Once cooked well on one side flip it, apply tomato puree, spread all the vegetables & grated cheese.
- Cook it on medium flame with lid covered for 3-5 minutes.
- Garnish & serve it with pepper, oregano & chilli flakes.
