While a Sadhya feast is elaborate, it’s also designed keeping the core rules of digestion in mind. Onam Sadhya is a traditional Kerala feast that features roughly 26-28 vegetarian dishes, each served on a banana leaf, including rice, sambhar, parippu, avial, rasam etc. Avial, for instance, is a mixed vegetable dish cooked with coconut and yoghurt, the latter being a natural probiotic that aids digestion. Raw banana, dried ginger, cardamom and jaggery are the ingredients used in sarkkara varatti. Dried ginger helps stimulate the digestive process, and jaggery increases the level of haemoglobin in the blood.
Thoran, a dry vegetable stir-fry with coconut) is another Sadhya staple which has veggies like cabbage and spinach that are rich in antioxidants that fight oxidative stress. It can also be made healthier with the help of sprouts! Similarly, pachadi and kichadi are some of the other Sadhya staples which help your gut, since they have yoghurt. Here are a few other things which help.
Don’t skip the inji
Inji puli is a staple in a Sadhya spread. Ginger is a key ingredient in South Indian cuisine and Inji Puli is a tangy, spiced ginger-tamarind chutney commonly served during Onam Sadhya and other festive meals. Onam Sadhya dishes often include ingredients like ginger, cumin, fenugreek, and black pepper, all of which are known to enhance digestion. Ginger, in particular, is a powerful digestive aid, helping to reduce bloating and nausea. Including these spices in your meal, either through the dishes themselves or by adding them as a garnish
Choose a low-sodium Avial recipe
Onam Sadhya traditionally features a number of well-seasoned dishes some of which may have too much salt. To make the meal more digestible, consider opting for lighter versions. For example, you can prepare a lighter version of Avial by reducing the amount of coconut and oil used, or make a less spicy version of Sambar to be gentler on the stomach. Instead of deep-fried snacks like banana chips, you can choose baked or lightly sautéed alternatives.
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Matta Rice Instead of White Rice
Traditional Sadhya is served with white rice, but substituting it with red rice or matta rice can be a healthier option. Red rice is rich in fibre, vitamins, and minerals, making it more nutritious than white rice. It also has a lower glycemic index, which helps in better blood sugar control. The nutty flavour and chewy texture of red rice complement the other Sadhya dishes well
Consider a sprouted legume thoran
Thoran is a dry vegetable stir-fry often made with cabbage, beans, or carrots. To boost its nutritional value, consider preparing a sprouted legume thoran. Sprouted legumes like moong beans are packed with protein, fibre, and essential nutrients. Sprouts contain more insoluble fibre, which can help with digestion and reduce constipation. Lightly stir-fried with coconut, mustard seeds, and curry leaves, this thoran offers a nutritious and flavorful twist on a traditional favourite.
Support Digestion with Warm Water
Drinking water helps your body produce enough saliva and digestive juices, which are essential for breaking down food. However, drinking large amounts of cold water during the meal can actually slow down digestion by solidifying fats and making them harder to break down. Instead, opt for sipping warm water throughout the meal. Warm water helps in keeping the digestive tract smooth and aids in the efficient breakdown of food.