Integritus Prime

In our Beyond Medicine: Nutritional Trials of Tradition series, we put a nutrition lens on a number of food related issues. This blog is an extension of Episode 4 of the above series, where we discussed elevated cuisines, ‘shahi’ foods that are supposed to be fit for royalty. Usually, they are animal-based protein foods cooked with saturated fat and garnished with creamy sauces. Chefs are trained to cook these exotic meals with lots of fat and cream – presumably making it very tasty and fit for royalty!

Incidentally, most countries have their traditional meals as well, such as curries in India, pizzas in Italy and burgers in the western world. Nowadays these foods are available all over the world. The curries are traditionally high in oil, pizzas are high in fat from cheese and burgers have highly processed meats, refined flour, flavor enhancers, preservatives and cheese.

Then there are exotic foods at five star hotels where people go for treats or holidays. These foods could be seafood platters, mixed red meats or a mixture of different types of red meats and seafood, also caviar and foie gras. These foods are high in fat, salt and often sugar too. Desserts are also typically made with butter, cream, and other ingredients that are high in fat, cholesterol, sugar or all three.

Realizing that people are dying prematurely from NCDs (non-communicable diseases) that are closely related to lifestyle (food intake being a major contributor), how can we make our traditional and exotic meals healthier? Also, how could we eat meals without harming (killing animals and birds for meat), stealing from other sentient beings (milk from cows, roe from fish) or force feeding some animals or birds (foie gras) and harvesting their body parts to make exotic meals?

There are plant-based alternatives readily available, such as tofu or bean curd, other soy products like dried soy chunks, beans, legumes, green leafy vegetables, fruits, nuts, seeds and other vegetables such as pumpkin, eggplant, gourds, okra, green beans.

Here are some tips on how to make your meals exotic but healthy:

1.  Make hearty plant–based meals using soy or other bean products
2. Use plant protein substitutes for meat and dairy
3. Make cream from coconut or other plant milks, tofu or nuts and flavor with nutritional yeast
4. Freely use herbs and spices for flavor instead of too much salt
5. Eat fresh, organic and raw food as much as possible
6. Avoid using saturated fat, such as butter and lard in your cooking
7. When using oil – use small amounts only and try natural fats like avocado

Remember, traditional or exotic meals come with accompaniments such as entrées and desserts. So you may be taking in a lot more sugar, salt and saturated fat while eating such meals.

Slowly changing the ingredients towards more wholesome and plant-based sources will help in adjusting your palate to the new flavors and textures. You will definitely be helping yourself and your loved ones to health and wellness. Exotic foods should not lead us to early death…

Tell us how you deal with your nutritional trials of tradition.

This blog is written by our intrepid Wellness Advisor, Dr. Margaret Cornelius.