CULINARY WELLNESS: RECIPES AND TECHNIQUES TO NURTURE MIND AND BODY, BY CHEF SANJAY KUMAR.

In today’s fast-paced world, food is often seen as nothing more than a fuel to get through the day. However, culinary wellness embraces a deeper connection with food, viewing it as a means of nourishing the body and mind. By carefully choosing ingredients, methods and recipes, we may foster a sense of wellness and mindfulness through cooking and creating nourishing meals in every sense of the word.

What is Culinary Wellness? Culinary wellness is an approach that combines the love of cooking, mindfulness and nutrition. It’s about making deliberate culinary decisions that enhance your physical and emotional health, not merely about “eating healthy.” The main objective of culinary health is to create calming, restorative and revitalizing meals. It also stresses the use of fresh ingredients, mindful preparation and enjoyment of the process. The mind-body connection in the kitchen for centuries, cooking has been an art that people have embraced as a meditative practice.

Cutting, stirring and seasoning are repetitious tasks that might give us a calming effect, grounding us in the present moment. Studies have also indicated that preparing meals mindfully can reduce stress, elevate mood and even foster a greater sense of gratitude. Additionally, making something nourishing for oneself or others can increase self-esteem and create a sense of achievement. In addition to cooking when we interact with our ingredients and kitchenware attentively, we are also creating a space for inner tranquility and contentment.

KEY PRINCIPLES OF CULINARY WELLNESS:

1. Fresh whole ingredients:

Culinary wellness begins with choosing high-quality, whole foods. Fresh fruits, vegetables, whole grains, lean meats and healthy fats are less processed than packaged or prepared foods and offer vital nutrients. Whole foods provide the best possible physical and mental health since they are high in vitamins, minerals and antioxidants.

2. Mindful preparation:

When you cook meticulously you focus on each step of the process, from choosing ingredients to slicing, seasoning and serving. By practicing mindfulness, cooking can become more of a therapeutic activity rather than a drudgery. Furthermore, we are more likely to feel at ease and in control when we take our time and concentrate on every step, transforming the kitchen into a wellness haven.

3. Functional Flavours and Healing Spices:

We can give our simple dishes a healthy boost by using herbs and spices that have health benefits. For example, turmeric, ginger, garlic, cinnamon and basil not only add flavor to food but also have anti-inflammatory, digestive and immune-boosting properties. So learning to incorporate these flavors into everyday dishes can enhance both the taste and health benefits of food.

4. Balanced Nutrition:

Given the current health consciousness, we need to ensure that our diet is well-balanced and contains a variety of foods with a range of hues, textures and nutrients. This type of food provides us with both taste and good health. A balanced proportion of lean proteins, complex carbohydrates and healthy fats should be included in every meal to provide consistent energy and keep blood sugar levels stable.

5. Connecting with Food Sources:

Culinary health also emphasizes on understanding where the ingredients in your food comes from. You can choose items that are sourced sustainably by reading ingredient labels in stores, going to local farmers’ markets and observing the herbs that are grown there. Making thoughtful choices about your food can improve the caliber of your meals and maintain your satisfaction.

Culinary Wellness Recipes To put these principles into practice, here are some simple, wellness-focused recipes that highlight nourishing ingredients and mindful preparation. (Related pictures are currently unavailable).

1. GOLDEN TURMERIC VEGETABLE SOUP:

This soothing soup is packed with anti-inflammatory turmeric, fresh vegetables and warming spices that are perfect for a comforting, nutrient-rich meal.

Ingredients:

15 ml olive oil

60 gm onion, diced

8 gm garlic cloves, minced

10 gm grated fresh ginger

10 ground turmeric

250 gm carrots, diced

200 gm celery, diced

240 gm butternut squash, cubed

1 ltr vegetable broth

Salt and pepper to taste

Fresh parsley or fresh coriander for garnish.

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion, garlic and ginger, cook until soft.
2. Add the turmeric, stirring to combine and let the spices bloom for 1-2 minutes.
3. Add the carrots, celery and butternut squash, stirring to coat in the spices.
4. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 20-25 minutes, until the vegetables are tender.
5. Season with salt and pepper to taste. Garnish with fresh parsley or cilantro before serving.

2. MINDFUL QUINOA BUDDHA BOWL

This Buddha bowl is a vibrant, balanced meal that features whole grains, lean proteins and colorful vegetables. It’s easy to customize and a joy to prepare.

Ingredients:

240 gm cooked quinoa

170 gm roasted sweet potatoes

150 gm chickpeas, roasted

120 gm mixed greens (like spinach or arugula)

70 gm avocado, sliced

15 gm tahini dressing (tahini, lemon juice, garlic, salt and water too thin)

Sprinkle of sesame seeds

Instructions:

1. Arrange the cooked quinoa, sweet potatoes, chickpeas, greens and avocado in a bowl.
2. Drizzle with tahini dressing and sprinkle with sesame seeds.
3. Take a moment to appreciate the colors and textures before eating.

3. CALMING HERBAL TEA BLEND:

This calming tea blend is perfect for winding down. Chamomile and lavender are known for their relaxing properties, while a touch of lemon balm soothes stress and helps promote restful sleep.

Ingredients:

1 tsp dried chamomile flowers

1 tsp dried lavender buds

1 tsp dried lemon balm leaves

Honey or lemon, optional

Instructions:

1. Add the chamomile, lavender and lemon balm to a teapot or infuser.
2. Pour boiling water over the herbs and let steep for 5-10 minutes.
3. Add honey or lemon if desired. Sip mindfully, allowing yourself to unwind.
4. Conscientious Cooking Techniques.

1. Conscientious Cooking Techniques

Make use of your senses when cooking by taking in the scents, the colors of the ingredients and the sounds they make as they sizzle.

2. Gratitude for Ingredients

Develop a mindset of thankfulness for the food that is on your table. Consider the effort that went into cultivating, harvesting and preparing your food before you start eating. Your happiness and contentment with the meal can be improved by this tiny act of awareness.

3. Slow Eating

Eating slowly not only improves our digestion but also allows you to savor each bite, improving the sensory experience of your meal. In order to ensure that your body receives the food it requires and remains healthy, it also enables you to pay attention to your hunger and satiety cues.

4. Embrace culinary wellness for a healthier life:

In your kitchen, you can use these recipes
and techniques to increase awareness, balance and enjoyment. The goal of embracing culinary wellness is to nurture your body, mind and soul, not merely to prepare nutritious meals. One component of culinary health is developing a stronger bond with the food we eat, while another is taking pleasure in the process of cooking while some meals. It is for this reason that a thorough understanding of culinary health is crucial.

PICTURE COURTESY: Chef Sanjay Kumar (Abela & Co. Dubai).

—A REFT Today Report.