THE RISE OF LIFESTYLE DISEASES AND THE POWER OF SEASONAL EATING.

In today's fast-paced world, lifestyle diseases are on the rise due to poor choices and external influences. The World Health Organization predicts that India will face significant challenges, particularly among young urban populations, as non-communicable diseases become more prevalent. Sedentary lifestyles and increased consumption of ultra-processed foods, tobacco and alcohol are significant contributors to this health crisis.

To combat these issues, Ayurveda offers valuable insights through its seasonal approach to diet and lifestyle. It encourages us to adjust our routines and food choices according to the changing seasons, fostering a deeper connection with the natural growth cycles of food. Seasonal eating enhances our health and inspires us to make healthier and more conscious food choices.

EMBRACING RITUCHARYA: SHARAD RITU-?????? ????? -AUTUMN: A TIME FOR BALANCE:

We find ourselves in the enchanting autumn season, spanning from mid-October to mid-November, also known as Sharad Ritu. This time, marked by the longer nights of Dakshinayana, brings plenty of sunshine, clear skies, and a few fluffy clouds. The days are warm, while the nights grow longer—perfect for cosy evenings!?

Here's where it gets fun! The digestive fire, or Agni, is on the rise, and our strength remains moderate.

To keep your body in harmony during this time, consider these dietary tips:

• Listen to Your Hunger and eat only when you're truly hungry. This simple practice can do wonders for your digestion and make meals more enjoyable.
• Go for Older Grains: Think of cereals like rice, wheat, jowar, and barley—preferably those over a year old.
• Pulses Are Your Friends: Include some healthy pulses like yellow pigeon peas (Tur), lentils (masura), chickpeas (chana), and moong beans in your meals.
• If you eat meat, consider wild game, goat or chicken, and fresh stream fish!
• Medicated ghee: Ghee medicated with bitter ingredients adds a unique flavour to the food while enhancing its health benefits!
• Skip the sugar and curds. Instead, enjoy buttermilk and plain milk for their nourishing properties.
• Embrace seasonal produce! Go for fruits like Sapota/chikku, apples, raisins, gooseberry and bananas, and take advantage of veggies like bottle gourd, cucumber, sweet potato, methi, Thorny amaranth (Amaranthus spinosus)and karela (bitter melon).

INTRODUCING PARUTHI PAAL:

A delightful way to embrace autumn's bounty is through Paruthi Paal, a traditional drink from Tamil Nadu made from cottonseed. Many districts in Tamil Nadu serve Paruthi Paal as a welcome drink, showcasing its cultural significance. This traditional beverage highlights the importance of cottonseed in local cuisine, celebrating culinary traditions and hospitality. This "triple-nutrient" beverage is rich in protein, essential fatty acids, and sugars, making it a fantastic energy drink.

HEALTH BENEFITS OF PARUTHI PAAL:

Paruthi Paal boasts numerous health benefits, including:

• Heart Health: Paruthi Paal helps increase HDL (good cholesterol) while lowering LDL (bad cholesterol).
• Digestive Aid: It can heal stomach ulcers and enhance overall digestion.
• Menstrual Regulation: As a low glycemic index food high in magnesium, Paruthi Paal may help regulate menstrual cycles and prevent conditions like polycystic ovary syndrome (PCOS).
• Respiratory Relief: The spices ginger and cardamom serve as natural remedies for colds and coughs, offering soothing relief. Their warming properties alleviate symptoms and support immunity, promoting overall well-being.
• Antioxidant Properties: It is rich in antioxidants that help combat oxidative stress.
• Blood Pressure Maintenance: Paruthi Paal supports healthy blood pressure levels and contributes to heart health.
• Cognitive Benefits: Its high vitamin E content promotes neurological health and enhances memory.

*Note: Gossypol, a toxic compound found in cottonseeds, must be removed for safe consumption. It's best to use glandless seeds, which have no gossypol risk. Soaking cottonseeds before cooking may help reduce gossypol content. Cooking or toasting the seeds can help in lowering gossypol levels. Heat denatures the gossypol, making it less toxic. When making cottonseed milk, repeated washing and blending followed by straining can help reduce the gossypol content, particularly if the seeds are soaked overnight.

To make this nutritious drink, you'll need:

• Cottonseeds (Paruthi): 1 cup
• Old Jaggery: 1 cup
• Coconut Milk: 1 cup
• Kodo Millet (Varagu): 1/4 cup
• Cardamom Powder: 1/4 tsp
• Dry Ginger Powder: 1/4 tsp
• Grated Coconut: 1/2 tsp (optional)

AYURVEDIC BENEFITS OF KEY INGREDIENTS:

• Cottonseeds (Karpasa): Balances Vata and Pitta doshas, is Laghu (easy to digest), and helps balance Kapha dosha.
• Kodo Millet (Varagu): Excellent for balancing Pitta and Kapha doshas. Traditionally used to treat diabetes, general weakness, wound healing, and inflammation, it is a rich source of iron and fibre.
• Cardamom: This aromatic spice balances Kapha and Vata doshas. It is also Rochana (appetizing) and Dipana (aids digestion), acting as a cardiotonic while relieving cough and dyspnea.
• Dry Ginger: Known for being Laghu and Dipana, it helps balance Vata and Kapha doshas.
• Coconut Milk: This creamy addition is great for balancing Vata and Pitta doshas and is refreshing and nourishing.
• Old Jaggery: Not only is it sweet and delicious, but it’s also Laghu and beneficial for all doshas, helping with anaemia, relieving tiredness and reducing excessive body heat.

PREPARATION :

• Soak the cottonseeds overnight, then rinse thoroughly in running water. Blend the soaked seeds with water, blend with more water and strain again.
• Prepare the jaggery syrup by dissolving it in water over medium heat, then filter it.
• Heat cottonseed milk in a pot, stirring over medium heat until it boils. Reduce heat and cook for 5 minutes.
• Mix the Kodo millet flour with water to form a paste. Stir into boiling milk, then add cardamom and ginger powders.
• Stir in the jaggery syrup, cook for five more minutes, then add the coconut milk and stir until the raw smell disappears.
• Remove from heat and enjoy hot!

As we embrace the autumn season, focusing on our dietary choices through the lens of Ayurveda can significantly improve our health and well-being. Incorporating traditional recipes like Paruthi Paal supports our bodies and connects us with our cultural roots. Let's celebrate the abundance of nature and take proactive steps toward healthier living!

REFERENCE:

• Kumar, M. Paruthi Paal, a nutrient-rich healthy drink from cottonseed: an Indian delicacy. J. Ethn. Food 6, 32 (2019). https://doi.org/10.1186/s42779-019-0035-1
• Amudha J. Cottonseed milk and its products: Cotton statistics and news, Cotton Association of India; 2018. (https://www.cicr.org.in/pdf/pop_art/cotton_milk_amudha.pdf)