Onam is all about the colourful festivities and grand Onasadya that makes our tastebuds, tummies and hearts happy. The sumptuous feast with over twenty dishes is an amazing celebration of indigenous cuisine and cultural heritage. However, if not consumed mindfully, sadya could pump in calories that completely topple your fitness game. Sadya is cooked with healthy, vegetarian ingredients, but what about trying an uncooked Onam feast this year? A raw Onasadya comprises dishes like uncooked payasam, raw veggie salad, sprout salad, rice flakes and corn flakes instead of boiled rice, plantain blossom pachadi and tomato pickle. Mind it, just like in the case of a 'cooked' sadya, 'portion control' is the key to deriving benefits from an uncooked sadya as well. Here are the dishes and their health benefits.
Tomato pickle
All you have to do to put this pickle together is cut the tomatoes in half, mash them, and add fenugreek powder, rice flour, beetroot, green chilli paste and lemon juice. It doesn’t last longer than three days. Tomatoes, which are good for skin health and improve immunity, are rich in potassium, the antioxidant lycopene and vitamins C and A. Lycopene is good for reducing the risk of cancers and heart diseases. Fenugreek powder regulates blood sugar levels and improves digestive health. The chilli paste also enhances metabolism and aids digestion.
Sweet salad
Put grated beetroot, lemon juice, tomato, pineapple, sprouted peanuts, jaggery, or honey in a bowl. Mix well and enjoy. This sadya is high in vitamins, fibre, and minerals and can help detoxify. Lemon juice enhances iron absorption from the various plant-based foods in this sadya. Jaggery can also help in detoxification.
Sprouted salad
Mix sprouted mung beans, peanuts, horse gram, wheat, some grated carrot, cabbage, tomatoes, and grated coconut and lemon juice to make a healthy and filling dish. It is packed with protein, fibre and essential nutrients and can promote digestive health and satiety. It also offers a healthy mix of vitamins, antioxidants, and healthy fats. Moreover, the combination of sprouted legumes and fresh vegetables provides sustained energy.
Pachadi
For the uncooked pachadi, cut the plantain blossom into small pieces. Add curd and tomatoes to the mixture. Now add coconut, cumin, and green chillies paste. Give everything a good mix. The curd offers probiotics for gut health and calcium for strong bones, while the coconut provides healthy fats and essential nutrients. Tomatoes, cumin, and green chillies add antioxidants and metabolism-boosting properties, enhancing overall wellness.
Uncooked payasam
Take mashed robusta banana in a bowl. Add jaggery powder and coconut milk to it. Delicious uncooked payasam is ready. The jaggery powder adds iron and a natural sweetness, making it a healthier alternative to refined sugar. Coconut milk also contributes healthy fats that support metabolism and heart health.
Other dishes
Moru or buttermilk could be prepared by mixing flavoured coconut paste in curd. Regular rice could be replaced with soaked rice flakes loaded with good carbs. You could also mix cabbage, carrot, tomatoes, and grated coconut with the rice flakes. Add some jaggery if you prefer it sweet. Finally, sprinkle some lemon juice to balance out the flavours.
