Dr Hansaji Yogendra shares the smart way of cooking with Ayurveda through her new book The Sattvik Kitchen: The Art and Science of Healthy Living.
‘When diet is wrong, medicine is of no use; when diet is correct, medicine is of no need.’ (Ayurvedic proverb).
The principles of Ayurveda can help you love them ‘as is’ instead of how you think they should be.
ANCIENT WISDOM ON COOKING THE SMART WAY
Enhancement, retention or loss of nutrients in foods largely depends upon the processing and cooking method that is used. Traditional Indian food preparation is a culmination of science and art.
Indian Traditional Methods of Food Preparation at the Domestic Level
1. Hand Pounding:
• This method removes outer layer (bran or germ) of food grains by using mortar and pestle, which may in turn reduce the phytate content in the outer layer and cause least damage of nutritional value.
• It can be especially used for grains such as rice, wheat and other cereals and pulses.
• It increases the bioavailability of iron, zinc and calcium.
2. Parboiling:
• Paddy is soaked in water for some time and then it is steamed or boiled. This process has been in practice since the past 1,000 years, and it helps improve nutritional profile of paddy, along with its texture.
• It is mainly used for rice which makes its nutritional quality similar to brown rice and more than polished rice.
• It increases the bioavailability of thiamin and riboflavin.
3. Soaking:
• The most basic method, it includes prolonged soaking in water, followed by cooking that reduces the level of water soluble and heat-sensitive toxins and anti-nutrients, such as tannins, saponins, etc.
• It is mainly used for cereals and pulses, which are the main ingredients.
• It helps improve digestibility and nutritional value.
4. Sprouting:
• This is the oldest and most important method, where the raw grains or pulses are soaked in equal amount of water for 10–12 hours till almost all the water is absorbed and the seeds swell up to their maximum size. This enhances availability of proteins, vitamins, minerals and enzymes in the diet.
• It is applicable for pulses grains, peanuts, almonds, sesame seeds, beetroot, etc.
• It increases the bioavailability of vitamin C, niacin and iron.
5. Fermentation:
• Tiny micro-organisms that are naturally present in food bring about fermentation, which makes the food soft, easy to digest, provides variety in texture and increases the nutritional value.
• This method is used in preparing curd, dosa, idli, dhokla, etc.
• It increases bioavailability of thiamin, riboflavin, niacin, vitamin C, methionine, folic acid, iron, protein quality and enhances digestibility.
6. Malting:
• Sprouted cereal grains are dried in a process known as malting, which develops the enzymes required to modify starch into simple sugars and break down proteins that can be used by the yeast.
• Preparation of finger millet malt uses the same process. It is mostly given to newborns in the form of porridge.
7. Puffing:
• Food items are moist and when suddenly heated, the water escapes by puffing out the grain, making the starch more digestible.
• It is mainly used for preparing popcorn and puffed rice.
8. Boiling:
• It is the most popular method of cooking that improves bioavailabilty of nutrients by destroying anti-nutritional factors such as phytic acid.
• It increases bioavailabilty of macronutrients, thiamin and iodine.
• Boiling of tubers and blanching of green leafy vegetables help destroy phytic acid, and boiling of eggs improves the bioavailabilty of biotin.