Celebrating Diwali the Healthy Way: Expert Dietician Sangeeta Pradhan Shares Her Journey, Her Healthy Holiday Recipes of Traditional Desserts, and Her Best Diet Tip.
Getting Ready for the Holidays? We kick off the season this weekend with Diwali. Though the festivities look a bit different this year, it is still the perfect time for food and family! Today’s woman dreamer, Sangeeta Pradhan, shares her healthy spin on traditional Diwali desserts, and how a strong passion for food sparked her wonderful journey as a dietician. And by popular demand, Sangeeta shares her best diet secret. Celebrate Diwali with us, and enjoy Sangeeta’s story!
Sangeeta’s Story
It was November 2008. I was charged with presenting a convincing argument to my audience on how impactful medical nutrition therapy, aka nutrition counseling can be in preventing, managing, and indeed reversing the course of chronic disease, sometimes. I felt approximately 70 pairs of eyes staring intently at me, they were the eyes of seasoned doctors and a few residents. I had been speaking in public most of my life, but this was the first time I was presenting to such a large audience of doctors, and I was all but a bundle of nerves. As I stepped up to the podium my throat was parched, and I could feel the adrenaline coursing through my veins as excitement and nervousness vied with each other. My first few sentences are a blur, but as I presented my case, my love of nutrition took over. I found myself visibly relaxing and my faith in the power of food as medicine energized me to present a compelling case for the MDs. To my utter surprise, I was able to summon all my persuasive powers to convince them why food is the most powerful weapon in our ammunition against disease.
That was a teachable moment in my life-a moment that taught me that the faith of one’s conviction overrides all fear and apprehension.
This has been the story of my life. The audience might change, but the message does not! It is about empowering people to leverage the power of food to heal both body and mind. It is about helping them unfold inner strengths they did not know existed and channeling them to change their eating behaviors. Historically, despite the wise words of Hippocrates, food as a therapeutic agent, has been largely ignored. Drug companies perpetrate the belief that their so-called block buster drugs are the answer to every chronic disease afflicting mankind. However, as the science of nutrition evolves and emerges into the spotlight, the scientific community is finally acknowledging how powerful a role this innocuous entity called food plays in modulating the course of disease. Given this, I am so grateful to be in a position where I can influence the nation’s food choices and set my patients on the path to good health and happiness. What could be more rewarding than that?
I grew up in Mumbai, in a middle-class Maharashtrian family. As I look back at my childhood, the most profound impression it has left on me is what a remarkably joyful childhood I have had. The oldest grandchild on both sides of the family, I was doted on by my parents, grandparents, aunts, and uncles alike. Today I am positive that that kind of loving, nurturing, and supportive environment instilled in me a sense of confidence and shaped my desire to in turn help others attain their health-related goals.
When I was very young, I wanted to become a doctor but changed my mind in a hurry when a phlebotomy class in college so unnerved me that my hand literally shook as I drew blood from my unfortunate, unsuspecting patient. As an undergrad, majoring in Microbiology, I almost became a microbiologist myself, except somewhere along the way it dawned upon me that people were far more fascinating than microbes. Out of my passion for the sciences, food, cuisines, and an innate interest in people was born a career in the science of nutrition.
My motto is do what you love, and you will love what you do. Whatever you do in life, attack it with passion and a sense of purpose and the effort will pay untold dividends. My blog, is a humble attempt on my part to help readers demystify nutrition and just tell it like it is. My vision is to bring Hippocrates’ vision to life and convey a simple but powerful message. Food can be the most potent arrow in your quiver against disease or it can be a slow and insidious toxin that brings on disease. The choice is yours! It is not about eating less, but eating right and your journey to good health begins right now with your next meal!
Traditional Diwali Desserts …with a Healthy Twist
Saffron Mango Halwa
No of servings: 3, ½ cup servings
Ingredients
1/2 cup coarse rava (semolina)
2 tbsp peanut oil
2 tbsp sugar
1/2 cup milk
2 tbsp alfonso mango pulp, canned (available in Indian groceries)
a few strands of saffron
pinch of freshly grated nutmeg
slivered almonds 3-5, and/or cashew halves for garnish
Dried cranberries for garnish (optional)
Method:
Heat the oil in a small, thick bottomed pan.
Add rava to the pan and sauté on low heat for a few minutes, stirring constantly until the faint aroma of roasted rava begins to emanate from the pan.
Watch for signs of burning and adjust heat accordingly. In the meantime, heat the ½ cup of milk in a microwave. (Please note that you need a 1:1 proportion of rava and milk, so I used a ½ cup of milk using the same solid measuring cup as the one used to measure the rava)
Heat on high power for about 90 seconds or more if need be, until the milk is steaming hot.
Stir in the saffron strands.
Add the hot milk with saffron to the rava in pan, stirring rapidly on low heat to allow to blend and being careful to ensure that the rava does not stick to the bottom of the pan.
At this time, the rava should lose it’s grainy and raw texture. (Figure 1)
Figure 1: After adding milk, the semolina (rava) should lose it’s raw texture. © Copyright, November 2015-2020, Sangeeta Pradhan, RD, LDN, CDE.
Remove from the stove and gently mix in the 2 tbsp of mango pulp until thoroughly blended and the mixture takes on a golden- yellow hue.
Return the saucepan to the stove top and stir in the sugar on low heat until blended. The halwa will begin to look smooth by now. (Figure 2).
Figure 2: After adding sugar, the halwa should look smooth as shown here. © Copyright, November 2015-2020, Sangeeta Pradhan, RD, LDN, CDE.
Using a grater, grate a pinch of fresh nutmeg directly into the pan.
Stir to combine.
Serve warm or cold garnished with slivered almonds or cashew halves and dried cranberries.
A Happy Diwali and Happy Holidays to all! © Copyright, November 2015-2020, Sangeeta Pradhan, RD, LDN, CDE.
Chef’s tip: Please note that it is very important that the milk is steaming hot when added to the roasted rava, otherwise some grains will remain raw. Likewise, make sure that the milk has been completely absorbed by the rava before adding the mango pulp as the hot milk may curdle if it comes in contact with the mango pulp. Also, remove from heat before adding the fruit pulp.
Registered Dietitian’s tip: Like all traditional holiday desserts, the original version of this dessert is laden with ghee, sugar and whole milk. I have reduced the sugar by at least ½, using a small amount of the mango pulp to offset the reduction in sugar, switched to peanut oil rich in mono unsaturated fats instead of ghee, and used fat-free milk instead of whole milk to reduce the overall caloric density without reducing taste.
Diwali Dalia Ki Kheer (Bulgar Pudding)
Servings: 4
Ingredients
1 teaspoon ghee
2-3 whole cardamoms, crushed
1/2 cup whole grain bulgur
Pinch of salt
2.5 cups reduced fat milk (2% milk)
A few strands of saffron ( optional)
1/4 cup granulated sugar
1/4 teaspoon cardamom powder or to taste
1/4 teaspoon grated nutmeg or to taste
1 teaspoon each, slivered almonds and pistachios, for garnish
Method:
In a thick bottomed pan, add the ghee. Add the crushed cardamoms and bulgur, sauté until bulgur is lightly toasted and fragrant, approximately 2-3 minutes.
Place the bulgur in the pan of a pressure cooker, add slightly more than a 1/4 cup of water to the bulgur and pressure cook until soft*. (3-4 whistles).
Alternatively, if you do not have a pressure cooker, transfer the bulgur-cardamom mixture to another saucepan, and add a pinch of salt. Follow instructions on the package, adding the appropriate amount of water to cook the bulgur on the stove top until soft and cooked through. (Typically about 2 to 2.5 cups of water per cup of bulgur).
While the bulgur is cooking, bring 2.5 cups of milk to boil in the same pot that was used to sauté the bulgur. As soon as the milk starts to boil, turn down the heat and allow to simmer on medium low heat. Adjust the heat to keep the milk simmering vigorously without boiling over. Stir the milk frequently to ensure it does not stick to the bottom of the pan and burn.
Add the powdered cardamom, and saffron threads
Let it simmer in this way for 10-15 minutes, until it reduces from 2.5 cups to slightly under 2 cups.
Add the cooked bulgur and stir for 3-4 minutes
Add the sugar and cook for another 3 minutes or so on low heat, stirring until it reduces to about a cup and a half, stirring frequently.
Pour the kheer (pudding ) into a bowl and allow to cool to lukewarm temperature. A skin**will form which may be stirred back in, or removed if needed.
Garnish with the almonds and pistachios and serve warm or wrap with plastic wrap, refrigerate and serve cold.
© Copyright, November, 2020, Sangeeta Pradhan, RD, LDN, CDCES
© Copyright, November 2020, Sangeeta Pradhan, RD, LDN, CDCES.
* For best results, please ensure that the bulgur is cooked through and soft. If it has a “bite” to it, that may be acceptable, but it should not be too grainy. You may also use an Insta Pot if you have one to ensure this whole grain is cooked through.
** This kheer tends to thicken quickly over time. You may stir in a small amount of milk into the pudding as desired, if the consistency becomes too thick.
And to wrap up, Sangeeta’s Eloquent and Powerful Thoughts on Women Empowerment
It is all about “Standing on the shoulders of giants” as the saying goes. I feel women are much more resilient, insightful, empathetic, and organized than men in many ways, but in a largely male dominated world, our voices can get drowned, or worse, distorted. We need to be the best that we can be, blaze a trail for others to follow and empower each other to harness our strengths to rise to our highest potential. For to do otherwise, would be an injustice to women all over.
Sangeeta’s Key Tip to A Good Diet
One of the most critical components of any healthy diet is fiber. Despite this, it has been identified as a shortfall nutrient, with the average American consuming a paltry, 15-20 grams per day, as opposed to the recommended 25-38+ grams per day.
Why the fuss over fiber? Fiber is the part of your food you cannot digest and is as important as the part that you can! Because fiber is indigestible, it goes right through your digestive tract unabsorbed, latches on to cholesterol and toxins, excreting them in the most natural way known to man. Fiber slows down digestion, reduces glucose spikes and crashes, prevents “snack attacks”, keeping you full and satiated. Fiber is “fuel” for good bacteria (probiotics), in your digestive tract, which are known to prevent chronic inflammation and disease
How do you get to your fiber goal?
1) 3 fruits daily (at ~ 4-6 grams per serving, you are off to the races!
2) 2-3 vegetable servings daily (½ cup cooked =1 serving; 1 cup raw/salad =1 serving, ~ 4-6 grams of fiber per serving)
3) ½ cup cooked, high fiber oatmeal = 6-8 grams of fiber, add ½ cup of raspberries for an additional 4 grams.
4) Add ½ cup of cooked beans to your salad for an additional 8 grams of fiber
5) 1 serving of cooked whole grains such as quinoa or farro will add 5-7 grams /serving
6) Combine 2/3 cup whole wheat “atta” with 1/3 cup Ragi flour to make high fiber rotis
7) Make it a point to consume sprouted pulses at least 3-4x/week, with each cup adding a whopping 12-16 grams of fiber
So let’s stopping tearing our hair out over counting calories, and just focus on getting an adequate amount of fiber in our diet using these simple nutrition hacks!