The easiest way is to add healthy foods that need little or no extra cooking. In an Indian kitchen, you can choose from many simple options:
Roasted makhana – light and crunchy
Roasted chana – filling and protein-rich
Murmura (puffed rice) – easy to make into a quick snack
Seasonal fruits – simple, fresh and naturally nutritious
Curd or chaas – an easy addition to meals
Nuts like almonds and walnuts – just a small handful
Seeds like flax, sesame or pumpkin seeds – sprinkle over meals or curd
Sprouts – can be eaten as a simple chaat with onion, tomato and lemon
Cucumber, carrot and tomato – quick salad without cooking
Peanuts – roasted or added to poha/upma
Coconut – a small portion with meals or snacks
Homemade chutney – mint, coriander or peanut chutney can add flavour and nutrition
Dal or leftover sabzi – simply include a little extra with your regular meal
Poha or upma – add vegetables and peanuts for a more nutritious meal
The key is that healthy eating does not always require separate cooking. Simply adding one nutritious item to your regular Indian meals can make a big difference. 🌿
