Onam is many days away, but the aroma of the season's favourite Onam sadya, aka feast, has started wafting around us, as the special meal makes guest appearances on many occasions in the season. As for Onam, its festivities are incomplete without the traditional vegetarian feast served hot on fresh plantain leaves. A sumptuous sadya comprises over twenty dishes, including bananas, pappadam and payasam. The traditional Onasadya is not just tasty but incredibly nutritious and well-balanced. This grand feast celebrates our fabulous cuisine that focuses on fresh and healthy ingredients like vegetables, pulses and other regional items. The sadya becomes hearty and fulfilling when you enjoy it and understand its rich history and significance. From the plantain leaf on which it is served to the simple buttermilk that is served as the last course of the meal, every aspect of sadya contributes to its nutritional value.
The benefit of eating on banana leaf
Plantain leaves contain polyphenols like epigallocatechin galette (EGCG) with antioxidant qualities. These components fight the free radicals and reduce oxidative stress to diminish the risk of diseases. The surface of the plantain leaf naturally has antimicrobial properties. So, when hot food is served on fresh leaves, it prevents the growth of bacteria and the steam releases particles that contribute to food safety. Besides, it maintains the moisture in the food and improves the overall quality of the meal. Even though plantain leaf is not edible, it has great cultural significance and is environmentally safe too. Moreover, plantain leaf offers a wholesome dining experience while improving the nutrient quality of the food that is served on it. Here's how the various elements of sadya help you stay healthy.
Inji curry (ginger curry)
Inji curry or puli inji is considered equal to 100 dishes for its incredible flavour and nutritional quality. Its main ingredient, ginger, which is traditionally used in Indian cuisine, contains antioxidants like gingerol, which reduces oxidative stress and swelling. Besides boosting immunity, ginger reduces swelling, improves digestion, and eases gut distress like vomiting and indigestion. Including ginger in sadya shows the unique culinary practices of Kerala, which focus on health and nutrients.
Lime pickle
Besides adding flavour, the spicy and sour lime pickle enhances the taste of other dishes in the sadya. Loaded with vitamin C, limes boost immunity, improve skin health and quicken the healing of wounds, too. Moreover, vitamin C helps the body absorb iron from vegetarian dishes. Limes contain flavonoids and antioxidants that protect the cells from free radicals and oxidative stress. Moreover, ingredients like mustard seeds, fenugreek, and turmeric that improve digestion and gut health are added to lime pickle. It adds oodles of flavour while balancing the nutrient quality of the sadya.
Mango pickle
Like all other pickles, mango pickles are made using oil, mustard seeds, and salt. However, the nutrient quality of the pickle could differ based on the recipe or the cooking method. There is some vitamin C in mango pickles. Preserved mangoes are also rich in probiotics, which protect the intestines. Mango pickles may contain some fibre and aromatics from the mangoes. Pickles have high quantities of oil and salt, so it is better to consume them in minimal quantities as part of a well-balanced meal. Moreover, the oil that is added as a preservative makes pickles calorie-rich. Around one tablespoon of mango pickle could have up to 20 – 40 calories depending upon the amount of oil that is used in it. Oil is a major ingredient of this pickle that gives it a smooth texture and great flavour. The fat content in this dish, too, depends upon the kind and amount of oil that is used.
Cucumber kichadi
Cucumber kichadi, which contains a small amount of protein, is a popular dish in sadya. Curd is the main ingredient in kichadi, which has low carbs. Besides, this dish is a great source of fibre that improves digestion. The fibre content in the dish depends upon the quantity of added cucumber. This dish is a great source of vitamin C, minerals, potassium, and magnesium.
Beetroot kichadi
A calorie-rich dish, a serving (around ½ cup) of beetroot kichadi contains 50 – 80 calories. Depending upon the recipe and ingredients, beetroot kichadi contains protein in small amounts. The fat from curd or coconut paste is either less or moderate, making it easy on the stomach. Besides, the fibre in beetroot improves digestion. Beetroot is a great source of folate (vitamin B 9), manganese, potassium, iron and vitamin C. The amount of fibre in the dish may differ depending upon the quantity of beetroot added to it. These nutrients are great for maintaining overall health and well-being. Meanwhile, the antioxidants, especially the betalaines, have anti-inflammatory properties that reduce oxidative stress.
Pineapple pachadi
It is a tasty dish that is extremely appealing to the taste buds with its sweet and sour flavours. A serving of pineapple pachadi provides up to 80 – 100 calories depending upon the ingredients that are used in the dish. There is some amount of protein in pineapple pachadi while it is a great source of fibre that eases digestion. However, this could depend upon the amount of pineapple and coconut that are used in the dish. Pineapple is rich in vitamin C, manganese and bromalin which is an enzyme with anti-inflammatory properties. These nutrients ensure overall health while boosting immunity. Vitamin C and bromalin are excellent antioxidants, too, that fight oxidative stress to protect the intestine.
Thoran
Thoran or stir fry is cooked using finely chopped vegetables like cabbage, beans or carrot. The coconut mixture that is added usually contains cumin seeds, garlic, mustard seeds, curry leaves and other masalas. The nutrient value of thoran depends upon the vegetable that is used. The dish could provide up to 50 – 80 calories based on the quantity of the ingredients and the coconut. Usually, a serving of thoran contains 1 – 3 grams of protein and 3 – 6 grams of fat, which comes mostly from the coconut and oil. It may also provide 2 – 4 grams of fibre depending upon the vegetable. Meanwhile, vegetables like cabbage and spinach are rich in antioxidants that fight oxidative stress and swelling. Moreover, thoran is also a great source of iron, manganese, and other phytonutrients.
Avial
The iconic avial is the most classic dish of Kerala. An unavoidable dish in the traditional sadya, avial is a mixture of vegetables and tubers that is cooked with flavoured coconut paste and yoghurt. A serving of avial could provide 100 – 150 calories depending upon the vegetables and the quantity of coconut that has been used. The 3 – 5 grams protein come from yoghurt or pulses and 6 – 10 grams fat is from coconut and oil. Besides, it also provides 10 – 15 grams of carbohydrates and 3 – 5 grams of fibre from the vegetables and coconut.
Avial is extremely nutritious, as it contains Vitamins A, C, and K from the veggies and folate from coconut. It is also a great source of potassium, calcium, magnesium, and other minerals. Vegetables like carrots, beans, and drumsticks, which are mostly used in Avial, contain antioxidants that fight oxidative stress and swelling. Moreover, yoghurt also contains probiotics that protect the intestines.
Theeyal
Theeyal is a traditional dish made using roasted coconut, shallots, tamarind, and masalas. It is known for its complex flavours and method of cooking. Theeyal uses roasted coconut that contains medium-chain triglycerides, a kind of fat that can be easily absorbed by the body and is a fabulous source of energy. The phenolic components in theeyal have antioxidant properties that protect the cells from oxidative stress.
Meanwhile, this dish is a fabulous source of vitamins B1 (thiamine), B2 (riboflavin), and B3 (niacin), as well as potassium, magnesium, and iron. Tamarind improves digestion and prevents constipation. Veggies like egg plants, ladyfinger, drumsticks, and carrots, which are rich in nutrients, minerals, and fibres, are added to theeyal. Besides, the protein in Bengal gram strengthens the muscles and gives a fabulous boost of energy.
Koottu curry
A traditional dish made using onion, shallots, potatoes, carrots, and beans, kootu curry is nutrient-dense and improves digestion and hut health. Meanwhile, the soy chunks and Bengal grams add protein. The veggies and coconut used in the dish supply vitamins A and C, potassium, magnesium, and many other minerals.
Olan
Made with ash gourd and cowpeas, olan is a rich source of fibre and protein. The high water content in ash gourd keeps the body hydrated. Besides, the dish, which is a great palate cleanser, contains electrolytes like potassium and vitamins, too.
Kaalan
Kaalan, cooked with curd, raw plantains, yam, masalas, and coconut paste, is an amazing source of probiotics. The main vegetables used in kaalan are raw plantains and yam, which contain fibre, potassium, vitamins C and B6, manganese, and antioxidants. Meanwhile, aromatics like turmeric and cumin seeds have anti-inflammatory and antibacterial properties.
Dal
Dal curry, prepared using yellow dal or roasted and powdered split dal and ghee, is a rich source of plant-based protein, dietary fibre, iron, folate, magnesium, vitamin B6, phosphorous, and potassium. Its low glycaemic index regulates blood sugar and helps maintain consistent energy levels. Dal curry is indeed a main item in sadya that cannot be avoided.
Sambar
Even though sambar is served second to dal curry in sadya, it adds to the nutritional value of the meal. Cooked using various kinds of vegetables, tamarind and masala, sambar is a nutrient-rich dish that is extremely flavoursome. The pulses and veggies in sambar are delicious sources of plant-based protein, vitamins and antioxidants. Vegetables like carrots, tomatoes, drumsticks, pumpkins, ladyfinger, taro, snake gourd and eggplants contain iron, potassium, folate and magnesium. Meanwhile, the tamarind balances out the flavours while aiding digestion. This acts as a mild nutrient that prevents constipation and improves digestion.
Pulissery
Moru curry, or pulissery, is cooked mainly with curd and coconut and is served as the third course in an Onasadya. In some regions, ripe mangoes, cucumbers, or pineapple are also added to give it a slight sweetness. Curd has probiotics and calcium, while turmeric, cumin seeds, and curry leaves have antioxidant and anti-inflammatory properties. The nutrients in the ingredients stimulate the digestive juices, which improves digestion and gut health.
Rasam
Rasam is a flavour bomb made with tamarind water, tomato, dal, and aromatics like mustard seeds, cumin, garlic, and peppercorns. Meanwhile, the curry leaves add a refreshing aroma and flavour to rasam. Tamarind and tomatoes are rich in antioxidants and vitamin C. Cumin, peppercorns, and asafoetida aid digestion by stimulating the digestive juices and easing gastric trouble. Rasam is considered a great dish to detoxify as it is made using ingredients that are rich in nutrients.
Buttermilk
Buttermilk flavoured with shallots, garlic, coriander leaves, curry leaves, and ginger is served last in a sadya. It provides probiotics, calcium, B vitamins like B12 and riboflavin, potassium, and phosphorous. Buttermilk keeps the body cool and hydrated while nourishing with electrolytes like potassium. Meanwhile, cumin seeds, ginger, turmeric, and curry leaves have digestive properties that stimulate digestive enzymes and improve digestion.
Payasam
There is hardly anyone who doesn’t enjoy delicious payasam made using milk, coconut milk, sugar or jaggery. Rice, yellow split dal, vermicelli, ada, palada and Bengal gram are usually used to make payasam. Besides, sago pearls, raisins and cashews are also added to make payasams rich and tasty. Even though payasam is enjoyed as a dessert, it is nutrient-rich. However, it is important to have payasam in moderate portions to enjoy its nutrition. Rice, dal, sugar and jaggery are fabulous sources of carbohydrates. It also supplies protein depending on the ingredients that are used. Milk-based payasam has a high calcium content, while there are healthy fats in payasams made using coconut milk. Meanwhile, ghee or butter contains soluble vitamins like A, D, E and K.
Cashews and raisins, which contain micro nutrients, vitamin E, magnesium, iron, potassium, and antioxidants, add taste and texture to payasam. Besides, jaggery is an amazing natural source of iron. Cardamom, dried ginger, and other spices are also used in payasam to enhance its flavour and aid digestion.
Banana
Ripe bananas are usually enjoyed when mixed in payasam. Loaded with potassium, dietary fibre, vitamin C, vitamin B6, folate, antioxidants like dopamine, and catechins, bananas could also be eaten at the end of Onasadya. Meanwhile, the pectin and carbohydrates in bananas act as prebiotics that encourage the growth of good bacteria in the gut. The tryptophan in the fruit transforms into serotonin, which is a neurotransmitter that keeps away fatigued and calms you down.
How to eat Onam sadya and lose weight
The calories of each dish in the meal should be measured to determine the total calorific value of the sumptuous sadya. However, the traditional Onasadya with over twenty dishes has at least 1500 – 2500 calories or more. The methods of cooking, quantities of ingredients like ghee and oil and the unique recipes too play important roles in determining the calorific value of sadya. However, eating a delicious Onasadya with multiple dishes that different flavours is surely a joyous and satisfying culinary experience. You could try the following tips to enjoy sadya as a well-balanced meal that supplies excellent nutrition and health.
1) Enjoy each dish in a minimal quantity
2) Ensure a balance of vegetables, pulses and other healthy ingredients
3) Be mindful while eating dishes that have ghee and high-calorie items
4) Keep your body hydrated by drinking lots of water, especially if you are having spicy dishes or pickles
5) Control your appetite to avoid over eating
6) Try to enjoy sweet dishes in small portions
7) Indulge in light exercises like walking to aid digestion and also balance out the calorie intake
By choosing healthy ingredients and portion control, you can make Onasadya an enjoyable experience that supports your health and well-being. Moreover, by being mindful of what you eat, you can maintain your health even after the Onam festivities.
(The writer is a clinical nutritionist, dietician and diabetic educator based in Attukal.)