The muscle map of India
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From
the elaborate gushtaba of Jammu and Kashmir to the simple sattu of
Bihar, high-protein dishes are a staple in kitchens across India.
Nutritionist Kavita Devgan compiles a list
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Andhra
Pradesh
Know
the cuisine – The emphasis is more on lentils (pappu), spicy
flavours and royal non-vegetarian dishes (like Hyderabad’s
Awadhi influences).
Go
for – Pesarattu (spicy pancakes), a combination of rice and
moong dal (green gram dal), this delicious crisp crepe offers low
calories, high fibre, low fat and high quality protein (with
better bioavailability). It’s a low glycemic index food too, so
it keeps you satiated for long.
Assam
Know
the cuisine – Rice and curry are the staples, and the Assamese
prefer food that is lightly spiced.
Go
for – Masor tenga. The tenga is a traditional sour fish dish
usually served with rice. The souring ingredient could be green
mangoes or lemon, but the most popular is the variety made with
tomatoes. Usually cooked in mustard oil, it is curried with bottle
gourd or spinach and is loaded with protein, mono unsaturated
fatty acids (MUFA – good fats), iron, antioxidants and Vitamin
C.
Bihar
Know
the cuisine – Predominantly vegetarian with uncooked sprouts and
lots of vegetables, the food is great on taste, very light on the
stomach and easy to cook.
Go
for – Sattu. It is powdered baked gram, a high energy and
protein giving food, which is a perfect mixture of all the
necessary ingredients – protein, carbohydrate, iron, calcium,
and vitamins. It is usually mixed with water or with milk (sattu
ka sharbat). Sometimes, sattu mixed with spices is used to prepare
stuffed chapatis, locally called ‘makuni roti’.
Goa
Know
the cuisine – Coastal region with seafood as the staple diet and
rice being the main entrée.
Go
for – Ambottik, pomfret (or baby shark) in hot and sour tamarind
and chilly curry. Offers protein, iron and Vitamin C.
Gujarat
Know
the cuisine – A little bit of sweet, a little spice, Gujarati
cuisine is mainly vegetarian and a blend of exquisite flavours and
textures mainly featuring simple lentils and plenty of vegetables.
Go
for – Kadhi chawal, khandvi, dhokla (all made with besan and
yoghurt), shrikhand (made with hung curd) and panchratni dal (a
mixed bean dal usually comprising of toor, channa, urad, masoor
and moong dal, all peeled and split). Then there is a Sindhi
recipe where they mix spinach with vegetables like carrot, soya
saag (dill) and chana ki dal.
Haryana
Know
the cuisine – Wholesome and simple, Haryanvi food usually
comprises of wheat rotis with vegetables, plenty of ghee and some
lassi to go with it. Enjoy bajra too in good measure.
Go
for – Bajre ki khichri with chaas. Bajre ki khichri is a fibre
and protein-rich dish and packs an additional punch since it
contains all 13 essential amino acids.
Himachal
Pradesh
Know
the cuisine – Lots of rice, lentils and kinds of broth. Some
exotic non-vegetarian dishes, made with lots of spices.
Go
for – Sidu, a type of bread made of wheat flour paired with
mutton or lentils. It makes for a brilliant energy and
protein-rich combination. The cuisine has a lot of buckwheat too–
another muscle-building food.
Jammu
and Kashmir
Know
the cuisine – Essentially meat-based with abundant use of dry
fruits, nuts and fresh fruits.
Go
for – Gushtaba, a dish of minced mutton balls cooked in curd. Is
as delicious as it is nutritious. Making this one needs skill and
precision, so it is best learnt from a Kashmiri friend.
Jharkhand
Know
the cuisine – Similar to Bihari cuisine; predominantly
vegetarian and cooked in mustard oil.
Go
for – Sabzi jhingni / nenua with chana. Jhingni or nenua is also
known as sponge gourd (torai) in English.
Karnataka
Know
the cuisine – Ragi, jowar and other millets are the staples
along with seafood.
Go
for – Kosambari, a unique Kannadiga dish resembling a no-cook
salad made using lentils and vegetables.
Kerala
Know
the cuisine – Coastal Kerala uses fish and seafood as the staple
along with red rice and coconut.
Go
for – Meen moily, a fish-based dish. Tapioca and fish curry are
good non vegetarian options. If you are a vegetarian, go for whole
green gram (or moong) curry with puttu (wheat, ragi or rice steam
cake).
Madhya
Pradesh
Know
the cuisine - Wheat is the principal staple and milk products,
protein-packed lentils, meat and fish feature predominantly.
Go
for – Dal bati. It’s arhar dal tadka with wheat cakes. Arhar
is the most widely used dal in the state. This dal and others are
prepared and eaten with several green and leafy vegetables such as
cabbage, pumpkin and ladyfinger. It’s rich in protein and fibre,
hence good for building muscle. Bhutta ki khis, a milk and
corn-based light snack, is a good option too.
Maharashtra
Know
the cuisine – Rice is the staple food grain and there is
extensive use of coconut and peanuts
Go
for – Patad bhaji, actually a Maharashtrian curry made like
Punjabi curry but thinner with spinach, peanuts and fresh coconut
in it. It can be made with very little oil and since it is made
with besan, it has high protein content along with iron from
spinach. Or try out pitla, a pasty-looking, low-calorie dish
usually eaten with bhakri, which is bread made from either jowar
or bajra. Parsis in Maharashtra also make dhansak, which is mutton
cooked with vegetables and dal.
Manipur
Know
the cuisine – Rice is the main staple along with meat, fish and
vegetables.
Go
for – Kangsoi, a combination of vegetables and dried fish. It is
a popular stew high in protein and fibre.
Meghalaya
Know
the cuisine – Heavily tilted in favour of meat, particularly
pork.
Go
for – Dohkhlieh, a type of pork salad made with boiled pork and
onions with a dash of chillies.
Orissa
Know
the cuisine – Emphasis is on fish and rice along with spices and
generous use of mustard oil.
Go
for – Dalma, a kind of dal which contains nutritious vegetables
like papaya, brinjal and some others.
Punjab
Know
the cuisine – Makki and mustard leaves are staples. A diet heavy
in meat and dairy-based ingredients.
Go
for – Paneer bhurji, kheer, phirni, egg curry, chaas.
Rajasthan
Know
the cuisine – Offers a splendid array of unique, rich, and spicy
curries.
Go
for – Laal maas, a traditonal and high-protein dish. Gatte ki
sabzi with missi roti, both made with besan, is a high protein
meal too. The dal bati is also famous. It is mostly had in
combination with panchmel dal (five varieties of lentils slow
cooked over coals and tempered with ghee, dry red chillies and
spices) and bati (balls made of wheat, thrice cooked and steamed
and baked ) It’s a good cereal and protein combination and hence
good for gaining muscle. Rajasthanis also have a lot of bajre ke
roti, which helps in building muscle mass.
Tamil
Nadu
Know
the cuisine – A mix of all, including plenty of vegetables and
predominantly non-vegetarian Chettinad cuisine. It is typified by
the use of rice, legumes and lentils.
Go
for – Rasam, which is low cal and loaded with protein.
Uttar
Pradesh
Know
the cuisine – Predominantly vegetarian, though the capital
Lucknow is famous for its non-vegetarian Awadhi cuisine.
Go
for – Potato raita, chicken reshmi kabab and galouti kebabs. The
raita can be easily made at home. For the other two, stick to
reliable sources.
Uttarakhand
Know
the cuisine – Mostly rice and lentils and lots of saags.
Go
for – A variety of soya bean called bhaat (having it in its
fermented form makes it easier for the body to absorb it). The
cuisine also includes a lot of buckwheat.
West
Bengal
Know
the cuisine – Fish and rice are the main ingredients.
Go
for – Machher jhol or fish in mustard sauce, and dhokar dalna,
which is made of chana dal. The dal is ground and sauteed in oil
and then spread across a thali till it sets. It is then cut into
pieces, fried and made into a basic curry.
DNA140818
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Monday, August 25, 2014
FOOD/HEALTH SPECIAL............................. The muscle map of India
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