Makhana, til: Warming food items for winter

ROOT VEGETABLES

Root Vegetables

Vegetables like sweet potatoes, purple yam, carrots, beets are high in fibre and nutrients. It requires a lot of energy to digest these vegetables, which produce heat. So, this process helps alleviate your body temperature.
WAYS TO CONSUME IT:  Roast, bake, or boil sweet potatoes/purple yam and have it as a side dish or a snack. You can also add spices and butter to it.  Make a healthy carrot and ginger soup or add carrots to your stew. Carrots can be consumed as gajar ka halwa as well.

BLACK SESAME

Til ke laddoo

A nutrient powerhouse, black sesame seeds are packed with calcium, zinc, and healthy fats. They strengthen bones, keep skin moisturised and radiant. Their energy-dense composition ensures you stay active while their oils provide a natural defence against winter dryness.
WAYS TO CONSUME IT:  Make Make til laddoostil laddoos or toast and use as a crunchy salad topping. or toast and use as a crunchy salad topping.  Add sesame paste to curries for a nutty flavour.Add sesame paste to curries for a nutty flavour.

DRY GINGER
Dry ginger generates heat in the body, making it ideal for combating cold extremities and joint pains. Saunth has a concentrated flavour and enhanced medicinal properties that soothe inflammation and improve digestion.
WAYS TO CONSUME IT:  Make a comforting saunth tea with honey and lemon or use it to spice up soups and dals. Mix and have it with jaggery for a winter remedy

MAKHANA

Makhane ki kheer

Makhanas are the perfect winter snack. They are low in calories but high in antioxidants and energy, making them ideal for fighting winter lethargy. Their potassium content supports muscle and nerve function, while their rich antioxidant profile helps ward off seasonal colds.
WAYS TO CONSUME IT:  Roast makhanas with a sprinkle of black salt and pepper for a quick snack. It’ll help you feel light and energised. If you’re looking for a healthy dessert, makhane ki kheer is a great option.

TURMERIC

Turmeric & Honey

Turmeric has anti-inflammatory and antioxidant properties that help boost your immunity. It is also known for its natural warming properties. Consumption of turmeric helps to stay energetic during the cold and harsh weather.
WAYS TO CONSUME IT: Add turmeric to warm milk and enjoy a homemade turmeric latte.  Use a generous amount of turmeric in vegetables, curries, and soups.  Mix turmeric with honey and have it as a natural remedy for cold and cough.

BAJRA

Bajre ki roti

Bajra’s warming properties come from its ability to generate energy and promote better blood circulation. Rich in magnesium and iron, it helps you stay energised. This versatile grain also improves digestion.
WAYS TO CONSUME IT:  Enjoy whole bajra as khichdi cooked with ghee.  Make piping hot bajra phulkas. Remember to knead the dough using hot water and a tsp of ghee.  Bajra and jaggery laddoos are great preworkout energy boosters.

SPICES: CINNAMON, CLOVES, BLACK PEPPER

Cinnamon on cereal

Spices boost metabolism, generate heat, and are full of antioxidants and anti-inflammatory properties.
WAYS TO CONSUME IT:  Add cloves and cinnamon to teas, soups, or curries.  Sprinkle cinnamon on hot chocolate coffee or oatmeal.  Black pepper can be added to vegetables, soups, curries, and broths.

– Inputs by nutritionist Rupeet Kaur and Dr Ridhima Khamesra