Diet
A healthy and balanced diet is not only encouraged by Sikhi but also by doctors and nutritionists. Here is a collection of vital foods to keeping a balanced diet.
Indians are fairly big on vegetarian food due to religion and culture, this is why saabji (mixed vegetables with turka) is a popular dish which can take many forms
Carbohydrates:
Breakfast-
Dalia- porridge (mixed oats and milk)
Paratha- seasoned chapati (gram flour, potato, coriander)
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Lunch/Dinner-
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Roti- chapati (gram flour)
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Aloo gobi- potatoes and cauliflower
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Makhi- cornmeal (made in a chapati form)
Protein:
Breakfast-
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Alsi pinia- flax seed, flour, sugar, ghee (molded into a sphere)
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Ande- eggs (boiled, scrambled etc.)
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Lunch/Dinner-
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Daal- lentils (mixed with turka)
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Palak de Purgee- spinach and tofu (steamed and mixed together)
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Dain- natural yoghurt (usually homemade)
Fats and oils:
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Breakfast-
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Butter- common ingredient in most dishes
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Alsi pinia- flax seed, flour, sugar, ghee (molded into a sphere)
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Lunch/Dinner-
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Paneer- fried cheese
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Dain- natural yoghurt (usually homemade)
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Thel- oil (used to cook food in)
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Vitamins:
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Vitamin A- Gajrela- sweet carrot desert
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Vitamin B- Ande- eggs
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Vitamin C- ghee and milk
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Vitamin D- mushrooms (mixed with turka)
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Dietary Fibre
Breakfast-
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Alsi pinia- flax seed, flour, sugar, ghee (molded into a sphere)
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Paani- water (ideally 500ml)
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Lunch/Dinner-
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Daal- lentils (mixed turka)
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Saag- spinach, mustard leafs, coriander, kale, brocolli (wash, then steam with water)
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Pindia- okra (sometimes mixed with onions and garlic)