Ahmad Kashmiri
In an era dominated by globalised food markets and fast food culture, adopting healthy food habits rooted in locally grown produce is crucial. In Kashmir, a region blessed with a rich agricultural heritage, relying on indigenous foods not only ensures a healthier lifestyle but also strengthens cultural ties and supports the local economy. With the guidance of dietitians who can design food charts solely based on local foods, this approach can become a sustainable model for health and well-being.
The Rich Diversity of Kashmiri Foods
Kashmir’s fertile soil and unique climatic conditions allow for the cultivation of a wide variety of fruits, vegetables, and grains. These foods are rich in nutrients and tailored by nature to suit the local environment and dietary needs. Here are some notable local foods, their Kashmiri names, and health benefits:
Local Vegetables in Kashmir:
- Haakh (Collard Greens): A staple in Kashmiri households, haakh is a powerhouse of vitamins A, C, and K. It is also rich in antioxidants and fibre, promoting digestive health and boosting immunity.
- Nadur (Lotus Stem): Known for its crunchy texture, nadur is packed with dietary fibre, iron, and essential minerals. It supports heart health and helps manage blood sugar levels.
- Wangun (Brinjal/Eggplant): Low in calories and high in antioxidants like nasunin, which protect brain cells. It is also a good source of dietary fibre and vitamins.
- Shalagam (Turnip): A winter favourite, shalagam is rich in vitamin C, potassium, and antioxidants. It improves skin health and strengthens bones.
- Doon Cabbage (Walnut Cabbage): This unique dish made with walnuts and cabbage is not only delicious but also highly nutritious. Walnuts provide omega-3 fatty acids, while cabbage is rich in vitamins and antioxidants.
- Gogji (Radish): High in vitamin C and fibre, gogji supports digestion and promotes detoxification.
- Tsoch Wangan (Green Brinjal): Known for its distinct flavour and high antioxidant content, this variety of brinjal is a local favourite.
Local Fruits:
- Kashmiri Apples: Renowned worldwide, these apples are a rich source of dietary fibre, vitamin C, and antioxidants, aiding digestion and reducing the risk of chronic diseases.
- Babri Treish (Mulberries): Packed with vitamin C, iron, and antioxidants, mulberries improve blood circulation and boost immunity.
- Tser (Apricots): Rich in vitamin A, potassium, and fibre, apricots enhance vision, support heart health, and aid digestion.
- Guchhi (Morel Mushrooms): A prized delicacy, guchhi is a rich source of protein, antioxidants, and vitamins. It boosts immunity and supports brain health.
- Zereshk (Barberries): This local berry is rich in vitamin C and has antimicrobial properties. It supports heart health and improves digestion.
- Shufta (Mixed Dry Fruits): A traditional dessert made with dried fruits and nuts like almonds, walnuts, and raisins, providing concentrated energy and nutrients.
Local Grains and Pulses:
- Batte (Rice): The staple food of Kashmir, rice provides carbohydrates and energy. Traditional varieties like Mushk Budji are aromatic and highly nutritious.
- Moong Dal (Green Gram): A great source of plant-based protein, moong dal is easy to digest and helps detoxify the body.
- Rajma (Kidney Beans): Often cooked with rice, rajma is rich in protein, iron, and magnesium, supporting muscle health and energy production.
- Tchot (Flatbread): Made with whole wheat or barley, tchot provides dietary fibre and complex carbohydrates.
Local Spices of Medicinal Value:
- Adrak (Ginger): Known for its anti-inflammatory and digestive properties, ginger helps alleviate nausea, cold symptoms, and joint pain.
- Zafran (Saffron): One of Kashmir’s most famous exports, saffron is a natural mood enhancer, improves skin health, and aids in digestion.
- Dalchini (Cinnamon): This spice regulates blood sugar levels and has antimicrobial properties.
- Shonth (Dried Ginger): Often used in traditional Kehwa, shonth improves digestion and boosts immunity.
- Tez Patta (Bay Leaves): Rich in antioxidants, bay leaves enhance the flavour of dishes and support heart health.
- Hing (Asafoetida): Commonly used in Kashmiri dishes, hing aids digestion and prevents bloating.
Why Rely on Local Foods?
Local foods are fresher, more nutritious, and environmentally sustainable compared to imported options. They are free from the preservatives and long transport processes associated with non-local foods. Additionally, consuming seasonal foods aligns with the body’s natural nutritional needs, which vary with the changing seasons. Supporting local farmers also preserves traditional farming practices and promotes self-reliance within the community.
The Role of Dietitians:
Despite the abundance of nutritious local foods, many people lack awareness of how to incorporate them into a balanced diet. Dietitians can play a pivotal role by creating research-based food charts tailored to the region’s produce. These charts should cater to diverse groups, including children, pregnant women, the elderly, and those with specific health conditions.
Expanding Local Cuisine Availability:
Promoting local food habits involves making traditional Kashmiri dishes, beyond the iconic wazwan, available in restaurants at affordable prices. Everyday dishes like haakh-batte, nadur yakhni, and shalagam gogji should become standard menu options. Restaurants can innovate by presenting traditional foods in contemporary ways, such as serving kehwa with a modern twist or creating quick lunch options featuring local flatbreads and vegetable stews.
The Way Forward:
To promote healthier food habits, there is a pressing need to:
- Educate communities about the health benefits of local foods through community programmes, schools, and social media campaigns.
- Collaborate with dietitians in schools, hospitals, and community centres to develop customised food plans.
- Preserve traditional recipes and cooking methods to retain nutritional value.
- Support local farmers and traditional farming practices by consuming locally grown foods.
- Encourage restaurants to incorporate local dishes into their menus, making them accessible and affordable.
By embracing local food habits and relying on the expertise of dietitians, the people of Kashmir can ensure a healthier, more sustainable future. Experts also emphasise that maintaining a balanced diet, including a variety of local and nutrient-rich foods, significantly reduces the risk of chronic diseases. A thoughtful approach to eating not only improves overall health but also contributes to a longer, disease-free life.
