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We live in a health-conscious world. Taking care of our wellbeing is something that no longer sits in the back of our minds, it is now a priority.
Be it adhering to different diets, adopting veganism or being on a constant hunt to shop organic, many of us have resorted to our own versions of healthy today, with the ultimate goal being to consume nutrient-rich foods.
However, ‘eating nutritiously’ isn’t something new and has long been practiced across generations. As we celebrate Nutrition Week (September 1-7), let’s explore a nutrient-rich food that’s been an integral part of Goan cuisine – the ragi tizaan.
In Goa, if you ever get caught indulging a packet of chips, you are up for some earful, which is less about the unhealthy food you’ve been binging on, and more on how back in the day the foods were healthier. ‘Ami tizaan khaun gott zale’ (we got strong eating tizaan), you’ll hear elderly Goans say.
Prepared using ragi or finger millets (locally known as nachne), back in the day tizaan was something regularly consumed in the morning and even during the evening tea breaks.
“This Goan dessert or mid-day meal is hardly prepared nowadays,” says Sharvari Umesh Gude, a Senior Dietician at Goa’s Manipal hospital.
As she suggests, it takes just a bowl of ragi tizaan to ensure that your daily intake of calcium is achieved. It also adds on high biological protein for the body.
Ragi contains antioxidant properties that are helpful in reducing inflammation.
“If it’s prepared with buttermilk fermented overnight, it’s the best probiotic which helps in keeping your gut healthy,” says Sharvari, adding that if it’s made with coconut milk and jaggery it makes it super yummy, providing iron and calcium to the body.
Highlighting ragi’s (or finger millets) nutrient-rich properties, Panjim-based Nina Figueiredo, another expert in the field, says “It (ragi) contains many vitamins and minerals and is high in calcium, potassium and dietary fibre.”
Although Nina believes there are many traditional Goan dishes which are both healthy and tasty, when it comes to high nutritional value, tizaan really stands out. “It’s excellent for bone health and aids healing during any illness,” the clinical dietician informs.
“Ragi also contains antioxidant properties that are helpful in reducing inflammation,” notes Shradha Jaswal Paroolkar, the Clinic Head at Diet Dr Clinic, Colva.
While a dish like tizaan is prepared from simple ingredients such as nachne, coconut milk and jaggery, a slight variation makes for another ragi delight that’s nutrient packed, nachni satva. “It’s prepared with ragi, coconut milk, jaggery and dry fruits,” explains Shradha and is something that is also given to babies.
Besides being gluten free and high in protein, nachni satva contains health enhancing nutrients like calcium, iron and fibre that are needed for healthy bones and hair, provides energy, and facilitates digestion.
“It also helps in maintaining good cholesterol levels and controlling blood sugar,” the dietician adds.
When it comes to food, Goa is an ideal destination that provides some healthy and nutritious options too. So, if you are seeking something healthy, make sure you nourish your senses with this highly recommended and nutritious Goan ragi delight.