Experts suggest eating nutrient-dense foods, which can help strengthen the immune system, during self-quarantine as there is lesser physical activity. By Chahak Mittal
Instagram is evidence how experimenting with food and cooking new dishes have become most-seen household activities during self-quarantine. Amid the Coronavirus pandemic, people in their homes are not just giving a chance to themselves but also looking at healthier eating practices thanks to lockdown, which has made us forego junk. The craving is being satiated by equally delicious but healthier options.
Some chefs and food experts suggest a few mantras on cooking such meals at home, keeping in mind the availability of resources.
Cook wisely
Deepankar Arora, chef and partner at BEEP, Agra, says, “In such times, the best way to keep hunger at bay is to keep it simple. Since going out to buy stuff regularly isn’t a very viable option, a lot depends on the ingredients you already have at home. And when you’re buying, go for items like cabbage, root vegetables and winter squash, which can last longer in your fridge. So plan all meals in advance to avoid stepping out unnecessarily. Use the ingredients in a way that only small quantities get exhausted or wasted.”
He adds that since we’re all multi-tasking with our domestic chores too, “to save time, one can prepare a basic tomato and onion purée and freeze it in an ice cube tray. The cubes can be used as and when required. As the weather gets drier, one can also try experimenting with flavoured water which can be made easily by adding mint leaves, lemon or sweet lime zest or slices to a bottle of water to sip on.”
Vikas Malik, chef, Danbro, says, “The lockdown can mean scarcity of even the basic ingredients which we use while cooking. During crisis, the bottom-line is to maximise the resources we have and to innovate with the limited material available.”
Prem Kumar Pogakula, executive chef, The Imperial Hotel, New Delhi, agrees that people are making the most of their time at home by experimenting with new cuisines. However, he cautions that one of the biggest barriers with experimental food could be “the availability of necessary ingredients. Since at this moment, it’s a little hard to move out of the house frequently, we need to make sure we use what we have, wisely. We can still experiment with ingredients which match our regular recipes.”
Learn newer techniques
Deepankar suggests that if there are kids at home, it’s a great time to involve them in the kitchen and introduce them to the art of cooking. He says, “Younger ones can be educated about different types of fruits, vegetables and pulses available and the older ones can help with basic peeling and chopping under supervision.”
He suggests that one can also consider learning new cuisines and experimenting with the presentation. And one of the best ways to do it is to “try recipes from Mexican cuisine as it shares many ingredients with ours. You can try your hand at a Phulka Taco or look at Lebanese and Greek dishes for healthy food inspirations. Use your imagination to try plating the Indian food differently.”
Go the healthy way
Executive chef, Jayanandan Bhaskar, Onkourse at Karma Lakelands, Gurugram, says that while a little indulgence in snacks at home is fine, one shouldn’t be overdoing it, especially now. He says, “We should opt for healthy eating in the times like these when we are not stepping out and there is less physical activity. We should consume lots of fruits and can also be creative and make fruit jams which can be consumed with paranthas or pancakes. We should also increase the intake of raw vegetables and dry fruits soaked in water since they help boost our immunity. Including some sort of physical activity in our daily routine like skipping, yoga or anything that you like is another healthy practice.”
Vikas believes that it is also important not to be repetitive when it comes to food. He says, “It is very important to keep our palate interesting while trying to stay healthy at home. One can make new combinations of salad using different vegetables and dressings, keeping it simple and light. With ample time at hand, it gives us a great opportunity to venture into trying out new recipes and cuisines.”
Chef Lalit Mohan, director, Asian Academy of Culinary Art, suggests that we pay special attention to the diet of the elderly at this time. He says, “The diet of older people must have low-sugar and low-fat foods while including whole grains and lean proteins. This will tend to improve their digestive and overall immune system.”
Vikram Shokeen, junior sous chef, The Ashok, wants us to take a look at the larger picture. He says “It’s a hard time for all of us but look at it as a blessed time, too. It’s a chance for you to have a balanced diet and maintain it while being at home. It’s not important to eat extensively but healthy. We should cutdown on sugar, starch and excess salt, and eat more fibres and whole-grained food. It is good for digestion. Drink lots of water.”
The sustainable way — One-pot meals
Having multiple but mini meals in a day to avoid any overeating and feeling lethargic is the best way out, suggests chef Prem, and at the same time, sustainable. He says, “Since we are less active, physically, we tend to eat more and digest less. Try cooking one-pot meals at this time, which are easy to prepare at one go. You also don’t need to spend a lot of time in the kitchen preparing it. This way, we can save some water too.”
Some blends he suggests are Pasta cooked with homemade dal tadka or tossed in Bhindi fry, Roti cut into strips and mixed with noodles, Payasam with Maggi noodles.
Said Michael Twitty, food historian and author of The Cooking Gene. recently, “‘One-pot’ is an umbrella term for dishes made in a single skillet, sheet pan or roasting pan. For our ancestors, the technique was a favourite because it met essential survival needs. It saved time, water and firewood — the three most important elements to prepare food.”
