Planning a Diwali menu that balances tradition with health can be both exciting and challenging. The goal is to maintain the rich, festive flavours of Diwali while ensuring that the dishes are nourishing and not too heavy. We spoke to our expert Eshanka Wahi, a Dubai and Delhi-based Culinary Nutritionist and Holistic Wellness Coach, Founder, Eat Clean With Eshanka, who shared tips for creating a menu that celebrates Diwali while also focusing on nutrition.
Diwali Menu Planning To Maintain Your Health
According to the European Journal of Gastroenterology and Hepatology, consumption of high-fat, high-calorie meals, typical of festive occasions, is associated with gastrointestinal distress and enhanced cardiovascular reactivity to stress.
Here's a guide shared by Wahi to ensure that you maintain your health while relishing Diwali meals.
Light Appetisers
Start your Diwali feast with lighter, healthier appetisers to set the tone.
- Baked Samosas or Air-fried Kachoris: Opt for baked versions of traditionally fried snacks. You can also use whole wheat flour instead of refined flour for the dough.
- Grilled Paneer or Tofu Tikka: Marinade paneer or tofu in yoghurt, and spices and grill it for a delicious, protein-packed start.
- Vegetable Seekh Kebabs: Made with mixed vegetables and lentils, these kebabs can be baked or grilled.
Mains: Nutritious and Flavourful
Balance the rich, festive flavours with dishes that are nutrient-dense yet celebratory.
- Whole Wheat Rotis or Multigrain Parathas: These provide a healthier alternative to refined flour puris.
- Millet Pulao or Quinoa Biryani: Replacing white rice with millet or quinoa adds fibre and protein, making the dish lighter but equally flavorful.
- Chickpea or Lentil Curries: Use legumes for their high protein content. Cook them with minimal oil, but don’t skimp on the spices for flavour.
- Stuffed Vegetables: Bell peppers, brinjals, or zucchinis stuffed with quinoa or spiced paneer can be baked for a healthy main course.
Also Read: Dry Fruits For Diwali Gift 2024: Expert Reveals Why Dry Fruits Are The Perfect Choice
Side Dishes
Enhance the mains with nutrient-packed side dishes.
- Raita with Cucumber, Beetroot, or Carrot: Yogurt is a great probiotic, and these vegetables add a nutritious twist.
- Healthy Chutneys: Coconut, mint-coriander, or tamarind chutneys can be made without excess sugar or oil to accompany the meal.
Healthier Desserts
Diwali isn’t complete without sweets, but you can make some health-conscious tweaks:
- Baked or Steamed Modaks: Instead of frying modaks, consider baking them or steaming them with healthier fillings like jaggery and coconut.
- Dates and Nuts Laddoos: Dates provide natural sweetness, and nuts add a rich texture. No refined sugar is necessary.
- Kheer with Brown Rice or Millets: Prepare kheer using millets or brown rice, and sweeten with jaggery or coconut sugar instead of refined sugar.
- Baked Gujiya: A classic Diwali treat, gujiyas can be baked instead of fried, with fillings like roasted nuts, desiccated coconut, and jaggery.
Also Read: How to Make Guilt-Free, Diet-Friendly Mithai for a Healthier Diwali 2024 with Turkish Hazelnuts
Drinks
Keep the drinks festive yet healthy.
- Herbal Teas: Serve warm herbal teas made with cinnamon, cardamom, or fennel to aid digestion post-meal.
- Fresh Fruit Coolers: Use fresh fruits, mint, and a splash of soda water to create refreshing, natural beverages.
Tips for Healthier Cooking
- Use Ghee Mindfully: Ghee is an integral part of traditional Indian cooking, but use it in moderation. Opt for heart-healthy oils like olive or coconut oil where possible.
- Incorporate Fibre-Rich Ingredients: Add lentils, pulses, and vegetables to keep the dishes filling and balanced.
- Control Portion Sizes: While enjoying festive treats, smaller portion sizes allow everyone to indulge without overdoing it.
- Choose Natural Sweeteners: Jaggery, dates, and coconut sugar are healthier alternatives to refined sugar.
Mindful Eating
“Finally, no matter how delicious and healthy your menu is, remember that Diwali is a time for joy and togetherness. Enjoy your meals mindfully, savouring each bite, and share the love of food with family and friends,” concluded Wahi.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]