Recovery & Revival Concepts While Corona Recovery Process

Treat up yourself to the best but eat well & rest is also one of the citations these days which we need to look at and follow up while we are on the way dealing with Covid-19 and since we all are aware that we need a strong immunity level built up taking place during the recovery days a few tips from our culinary collection can also assist us to do it well.

Most people these days are adapting themselves to various styles and methods and combo treatments from allopathy to Ayurveda, naturopathy, and more! We must however take all advice and reconfirm any readings with our nutritionists and they only take up one or more of them to help better suit our system and help it heal faster.

Firstly, we need to be strong come what may, since stress pulls down our immunity levels drastically which is not a good sign instead we need to be calm, patient, and slightly more alert once the tests are positive. Let us now look at a few helpful pointers listed below as suggested by a few experts and studies on the culinary Covishield.

Trivia on Culinary Aspects Associated with Covid Treatment:

1. Drink warm/lukewarm water at least 3 to 4 liters, throughout the phase and continue following it for days and weeks to go.

2. Alter your diet immediately as we have heard “You are what you eat!” Now it would be Eat light, feed wise & rest right to sit up upright to face the tide!” it is time to eat limited, but nutritious and low in oil & fats, sodium, and spices.

3. It is suggested to be on a protein-rich diet ideally while recovering, would be great to be on a vegetarian diet ideally which is also protein-rich. Also, follow the policy of cook fresh eat fresh! Do not store the cooked food for a long time and again re-heat & consume.

4. As a guide to keeping inflammation and bacterial growth at bay, we would suggest to keep wheat away from the diet for a few days and also keep away wheat-based products for a while, instead recommended consuming brown rice, pulses like rajma, black eye peas, and opt for gluten-free flours like oats flour, soy flour, etc for your chapattis, etc.

5. We also need to keep away sweets and sugar in all forms hence none of your favorite Gulab jamuns, malai sandwich or rossogulla, phirni etc for some time, it’s time to revamp your diet.

6. Mucus formation needs to be taken care of in the system during these times, therefore it is suggested to avoid milk and milk-based/dairy products as well as not to be included in the diet for a while.

7. On a positive note, one can try consuming roasted pounded Flaxseed powder, 1 -2 tsp per day, depends on how well you can have the intake and acceptance by your body, also try having organic honey a tsp or so in a day, it does have benefits to offer as well.

8. We have often heard of fresh turmeric being great when it comes to remedial measures and it has been handy in our kitchens for ages now, try fresh ground turmeric paste with little crushed black peppercorns and a few tulsi leaves and have it as a mix in the morning to start your day on an empty stomach, it has worked for many.

9. During this recovery and rebuilding of strong immunity levels in our body it is important to make healing energy available on our plates as well and what better than a small portion of boiled rice, with a dal which is made non-spicy, less oil and salt little drinkable works well. Furthermore, we are aware of the best nutrient-rich voted Indian favorite dal khichdi- have this made with yellow or green moong dal, mildly to low in spices and salt levels. For the dessert and sweet tooth, lovers go for a small portion of a ripened sweet papaya!

10. Taking positive culinary moves to waive off the positivity from the test reports would be to include tisanes or herbal teas, ginger- cinnamon tea, or a combination of black pepper and tulsi chai, have this few times a day in small portions with no sugar and no milk, try adding giloy though!

11. Drumsticks as we mentioned in our immunity-boosting list earlier is a true friend and support here, have a nice light soup made with drumsticks- I make this like a short but with no oil, just with curry leaves, pepper, ginger, choose between ajwain or jeera, a touch of lime, turmeric, fresh coriander, mint with cut-up drumsticks in boiling water with a pinch of pink or Himalayan salt if available, cook the drumsticks in the soup pot, extract and strain out the flavors of the drumstick, nice and mild, sip on this one for a few days!

12. A few foods from the Pre-Biotic category are also helpful and come in handy here to boost up our immunity levels for instance gradually we can start using a little garlic, ginger, onion, ripened banana, fresh coconut, fermented foods, brinjal, and even raw tomatoes in our healthy cooking drive to also support good gut bacteria in our system which goes for a little toss due to antibiotics.

13. Experts also suggest including sattu in the special diet after the initial few days it is possible to do a desi protein shake kind of concept here and sattu goes well with roasted jeera powder as well, having a couple of spoons of this mixture should be good.

14. Sprouted and ground moong dal or mix dal dosa or cheela concept being made with very little oil on a non-stick tava with light seasonings and flavorings like ginger and onion should be good to start now, can also use little sprouted Kabuli chana once in a while in the above.

15. For those who wish to opt for eggs, may think of including 1-2 boiled eggs or a simple omelet to go once in a couple of days with some multi-grain bread or gluten-free slice bread.

16. Almonds soaked overnight and eaten in the morning would be a good start to the day, have 6-8 of them per day, along with this one can also think of having raisins, figs or Anjeer is available or any other dry fruit as well of your choice can be consumed.

17. We all need a little twist of taste on our palate during these times, try a sweet potato and sprouted cooked/boiled moong dal tikki, with a touch of ginger, green chili, salt, and coriander /mint, and have them like small tikkis shallow fry on a non-stick with very little oil for a change add a little crushed melon, sunflower seeds for a crunch in them.

Here are a few recipe suggestions which can be easily made and are healthy as well:

1] HEALTHY OATS IDLI

Ingredients:

Oats -1 cup
Rava/sooji-1/2 cup
Curd-1/4 cup
Water- 1 cup to be used and adjust the texture.
Salt to taste
Lemon juice- 2 tsp
Cooking soda/ fruit salt- ½ tsp
Carrot-2- 3 tbsp. grated

For the tempering:

Oil/ghee- 1 tsp
Mustard seeds-1/2 tsp
Cumin seeds-1/2 tsp
White urad dal- 1 tsp
Chana dal-1/2 tsp
Ginger-1 tsp grated
Cashews- 2-3 no. chopped
Hing- 1 pinch
Green chili-1 no chop
Curry leaves-4-5 no.
Coriander leaves- 2 tbsp. chopped

Method:

1. Firstly, dry roast the oats in a non-stick pan for a few mins, cool slightly and grind it to a powder using a dry grinder.

2. Now heat the oil/ghee and prepare the tempering as listed above, add in the rava and powdered oats and mix them well on a low flame add salt and keep aside to cool completely.

3. Add water and curd or use buttermilk to make a nice batter for the idlis, adjust the texture and cover, set aside for 10-15 mins, now add lemon juice, carrot, coriander, nuts to the batter and finally add fruit salt and mix well.

4. Place the idli maker on the flame meantime with water, grease the idli moulds and pour the batter in each mould and continue with the steaming process once it comes out clean with a toothpick, carefully remove the idlis and serve with coconut chutney.

2] SATTU KA HEALTH SHAKE

Ingredients

Sattu ka atta- 2 tbsp.
Almond powder/ cashew powder- 2 tsp
Soy milk- 1 and a half cup
Green elaichi powder- ¼ tsp
Raisins-1 tsp chop
Dates- 2-3 no. chop
Turmeric powder-1/4tsp
Saffron- 2-3 strands

Method:

1. Prepare all the ingredients for the shake.

2. In a pan add the soy milk, add in the chopped dates, saffron, turmeric, add the sattu, nut powder and cook well for 3-4 mins.

3. Add elaichi powder, raisins and bring a light boil and simmer for 2 mins.

4. Serve the health shake warm to slightly hot and enjoy this 2-3 times a week.

3] MIX DAL KA CHEELA

Ingredients:

Toor dal- 3 tbsp.
Yellow moong dal-3 tbsp.
White urad dal- 2 tbsp.
Brown rice/white rice- 3 tbsp.
Oil- to cook
Sooji- 2-3 tbsp.
Green chili-2 tsp chop
Ginger- 1 tsp chop
Hing- ¼ tsp
Coriander leaves- 2 tbsp. chop
Salt to taste

Method:

1. Clean the dals and rice, wash them well and soak them all together in water around 4 cups for around 2-3 hours.

2. Drain the water grind with green chili, hing, ginger to a coarsely fine paste, add few tsp of water as needed.

3. Remove into a bowl, add in the sooji and mix well, cover and keep aside for 15-20 mins.

4. Using a non-stick tava, grease it lightly, using a round spoon/ladle pour the cheela batter onto the tava and spread it evenly.

5. Spray or drizzle very little oil on the sides to assist in cooking once it gets a light nutty brown color, remove and serve hot with chutney or little curd.

4] DRUMSTICK SOUP

Ingredients

Drumsticks- 2-3 scrape them a little from the top with a sharp knife and cut into smaller pieces and washed.
Oil-1 tsp
Cumin seeds- ¼ tsp
Mustard seeds-1/4 tsp
Curry leaves- 4-5 no
Green chili-1 no chop
Salt to taste
Ginger- 1 tsp chop
Water- 4-5 cups
Black pepper powder- ¼ tsp
Lime juice- 1 tbsp.
Coriander leaves- 1 tbsp.

Method:

1. Prepare all the ingredients for the healthy soup.

2. Heat oil adds in the tempering ingredients add in the drumstick pieces and salt, pepper, water and bring to a boil, simmer for 15- 20 mins or 3- 4 whistles using a pressure cooker.

2. Cool down slightly and press down and extract the drumstick pulp into the soup, strain the entire mixture into a fresh saucepan and bring it back to a boil, now check for salt, add lime and coriander and serve hot.

5] NUTRI RICH MOONG DAL KHICHDI

Ingredients:

Boiled brown rice/white rice- 1 cup cooked.
Yellow moong dal- 1 cup boiled and mashed
Oil/ghee- 1 tsp
Hing-1/4 tsp
Ginger- 1 tsp chop
Slit green chili-1 no
Cumin seeds-1/2 tsp
Salt to taste
Curry leaves- 4-5 no
Turmeric powder-1/2 tsp
Coriander powder-1/2 tsp
Coriander leaves- 2 tbsp.
Tomato- ½ cup chop.
Lime juice-2 tsp.
Roasted crushed peanuts- 1 tbsp.

Method:

1. Prepare all the ingredients for the khichdi recipe.

2. Heat oil/ghee add in the ginger, hing, chili and tomatoes.

3. Add in the spices, salt, boiled dal and rice and mix well.

4. Cook on a medium flame for 8-10 mins.

5. Adjust texture using hot water and get the khichdi to a slightly

Mashed texture, add lime juice and crushed peanuts.

6. Serve hot garnished with fresh coriander.

On a concluding note: Keeping it simple- light & easy is the key! do not be in a rush to go very heavy on the intake of foods high in carbs, fats etc. look at the balance in the nutrition chart for a couple of months from here, have adequate sleep and take good rest. Avoid too much of physical activity do not strain your mind, brain and body too much with work pressure/stress etc for few weeks, as we agreed upon Health is Wealth! Take regular medications as prescribed, do continue a few steam inhalations, and also saltwater gargles couple of times a day. Revitalise yourself and revive all those aims, goals and ambitions after a little break and me -time, which is most needed during these times. Stay Safe, Eat Healthy and Stay Fit!

Brief About The Writer:
Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.

Keeping in mind the current situation of the pandemic around us we all need to be extra careful, cautious, and composed in our approach towards facing the unprecedented times not to forget the most important fact being “Health is Wealth” It becomes unavoidable to ignore some of the simplest and easy to procure commodities around us in order to keep ourselves in high spirits and maintaining our body temperature during the scorching summer season as well.

Here are a few tried and tested tips and suggestions on what can be on our list of welcome on board ingredients utilizing their beneficial properties in boosting our and our family’s immunity system as well during these trying times.

1] Drumsticks: this is one of the popular ingredients from our daily pick on vegetables which is said to be a good contributor towards boosting our immunity and also applies for its benefits like shielding protection against any viruses entering our system, an incredible source of minerals, calcium and iron helps to keep us fit, preparing drumstick soup/shorba/curry and subzi is a good way to include it in.

2]Coconut Water: the refreshing beverage as it is known for its intake should always be had fresh and good to have a few times in a week. The nutrients in the water have a ravishing positive effect on our system but if you wish to add a twist into it and a booster of Vitamin C, try adding a splash of fresh lime juice into the coconut water!

3]Garlic: it is called as a sense sensation ingredient, high on Vitamin C content, helps to cure colds, flus and other everyday illnesses. It naturally and painlessly detoxes the body by its inclusion in our diets. It is regarded as a great anti-oxidant as well and has a lot to offer us keeping us safe and sound having garlic around our kitchens and in our plates, soups, sauces, spreads, bread, and our subzis all can include it wholeheartedly.

4] Onion: known as one of the most staple humble vegetables in our kitchens for a long time now, most of us complain of watery eyes when we cut and slice onions, but not to forget the powers it possesses like being helpful in weight loss, it is rich in folate and calcium, potassium as well and our foods mostly revolve around onions from Chaats to gravies to biryanis and to having it sliced with salt and lime to the all-time favorite kachumber.

5]Turmeric: it seems to be related to the ginger family and has a classic look back with our Indian kitchens. We probably know turmeric well being used in our curries, subzis, and not to forget the turmeric latte these days. It has a warm flavor and loads of medicinal properties. The primary active component turmeric is curcumin which also gives it a nice color and other values as well including potential biological properties.

6]Pumpkin Seeds: These are also regarded as superfoods, varieties of seeds can provide us with substantial quantities of healthy fats like magnesium and zinc which are vital for immune functions in our body, having a few teaspoons of pumpkin seeds in a week in our diets like salads/ health shakes, etc can add a lot of value.

7]Red Capsicums: this vibrant color of our capsicum has been rated highest in the quantity of vitamin c which it offers and is almost 3 times higher than the vitamin c found in an orange. Therefore, strongly recommended to include it into our salads, stir-fries, etc and in our meal schedules during the week to seek its benefits. I also recommend using it in a roast form into sauces, dips, and dressings for salads as well.

8] Ginger: a popular root a well-wisher and a versatile player in our kitchens, I often prefer being used in my chai for its truly robust pungent flavor, be it a common cold or a throat irritation ginger has always been at the helm of assistance. One of the most easily available ingredients must include it in our kadha concepts with lime juice, a little black pepper, and mint and have this reduced in water and a few small sips during the day are extremely beneficial.

9] Jeera Pani: one of the major benefits of having jeera pani is that it offers us a great intake of iron and dietary fiber. It also serves as an effective natural remedy to combat all our gut problems too. Cumin water is also effective in weight reduction and helps in regulating blood sugar levels and lowers cholesterol and is good for our skin as well.

10] Lemons: they are yet again one of the most popular must-haves in our kitchens at all times, a good dose of this with warm water, regular water all day through in small quantities keep us refreshed and hydrated. Its juice and peel/zest both being useful it is truly a flavor enhancer in our recipes as well. Starting the day with a cup of hot/lukewarm water with a little lemon juice and a touch of honey is truly one of the good options.