Nourishing Traditions- Enjoying Dashain & Tihar with healthy foods

Are you ready to celebrate Dashain and Tihar without compromising your health? As these vibrant festivals approach, they bring an array of delicious traditional Nepali foods that can be both festive and nutritious. In this article, nutritionist Anjali Goe

As Dashain and Tihar approach, our homes fill with festive energy, love, and, of course, delicious food. These festivals are not just a time for celebration but also an opportunity to enjoy traditional Nepali delicacies. While it’s tempting to indulge in all the rich, flavorful dishes, we can still maintain a healthy balance. Incorporating nutritious, wholesome Nepali foods can help you celebrate without compromising your health.

Here are some tips on how you can enjoy a health conscious Dashain and Tihar with the best of Nepali cuisine:
Choose Healthier Alternatives of Traditional Foods
Nepali food is naturally rich in nutrients, but during the festive season, recipes often get heavy with excess ghee, sugar, and fried ingredients. You can make slight modifications to enjoy them in a healthier way:
• Sel Roti: Instead of deep frying, try shallow frying in healthier oils like coconut or mustard oil. You can also use brown rice flour or buckwheat flour for added fiber.
• Yomari: This traditional sweet is made of rice flour and stuffed with chaku (jaggery). Jaggery is a better alternative to refined sugar, and yomari can be steamed, making it a healthier dessert choice.

Embrace Local Grains
Nepali grains like millet (kodo), buckwheat (phapar), and barley (jau) are packed with nutrients, fiber, and antioxidants. These grains have been used in Nepali kitchens for centuries and offer numerous health benefits.
• Millet Rotis or Buckwheat Pancakes (Phapar ko roti) are excellent sources of fiber and are gluten free. These can easily replace refined-flour dishes, keeping your meals lighter and more nutritious.
• Barley Soup (Jau ko jhol) is a simple, nutritious dish often overlooked during festivities, barley soup can be served as a light, wholesome starter or even as a main course with seasonal vegetables.

Load Up on Vegetables
Nepali cuisine offers a variety of delicious vegetable dishes that are perfect for balancing heavier festival foods. Some traditional healthy options include:
• Gundruk ko jhol (fermented leafy greens soup): Rich in probiotics, this soup supports digestion, especially after consuming heavier festive foods.
• Aloo Tama:A classic Nepali dish made from bamboo shoots, potatoes, and black-eyed peas. Instead of using too much oil, prepare it with minimal fat, enhancing the health benefits of bamboo shoots, which are high in fiber and low in calories.
• Saag (Spinach or Mustard Greens):Easily available and rich in iron, saag is a perfect dish to accompany heavier items. Stir-fry them with garlic and a little olive or mustard oil for a nutritious side.

Moderate the Use of Ghee and Oils
Ghee is an integral part of festive cooking, and while it has its health benefits when used in moderation, excessive use can lead to weight gain and cholesterol issues. Instead of eliminating it, use it sparingly. Consider cooking with healthier oils like mustard or sunflower oil when possible

Opt for Nuts and Seeds
During Tihar, bhai tika is incomplete without a variety of dry fruits. Almonds, walnuts, and seeds like pumpkin and sunflower seeds are excellent sources of healthy fats, protein, and fiber. Offer these as snacks instead of sweets or deep fried foods

Stay Active During the Festivities
While Dashain and Tihar are all about family gatherings and relaxation, don’t forget to stay active. You can incorporate physical activity by walking after meals, playing with children, or even helping out with the preparation of festive meals. These small activities can aid digestion and help manage calorie intake.

Celebrate with Hydration
It’s easy to forget to hydrate when caught up in the festivities. Traditional drinks like lassi (yogurt based drink) or masala tea can be enjoyed in moderation, but always prioritize water. Drinking enough water helps detoxify your system and keeps you feeling full, which can prevent overeating.

You can also prepare jaulo, a traditional Nepali porridge made with rice, lentils, and ghee, which is easy on the stomach and perfect for children and the elderly.

Sweetness in Moderation
Sweets are a huge part of Dashain and Tihar, but they don’t always have to be overly indulgent. Opt for traditional sweets like til ko laddu (sesame seed balls) made with natural sweeteners like jaggery. Chaku and khoa (thickened milk) are also excellent alternatives to refined sugar heavy sweets. They provide energy and nutrients but should be consumed in moderation.

Dashain and Tihar are times to celebrate the richness of Nepali culture, and food is an essential part of these celebrations. By making a few smart, health-conscious choices, you can enjoy all your favorite dishes while maintaining your health and well-being. Incorporating local, nutrient-dense ingredients and practicing mindful eating will allow you to fully embrace the spirit of the festivals without feeling weighed down.

This festive season, let’s enjoy the warmth of family, the beauty of tradition, and the nourishment of healthy, delicious food. Wishing you all a joyous and healthy Dashain and Tihar!

By Anjali Goel, a clinical and sports nutrition consultant, offers personalized nutrition services to Nepalese and the Nepalese diaspora worldwide. Her brand, Nutrimantra, focuses on creating customized nutrition plans tailored to individual health goals and lifestyle habits, using ingredients and cuisine from the Nepali Kitchen.