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)
Lunch/Dinner-
Roti- chapati (gram flour)
Aloo gobi- potatoes and cauliflower
Makhi- cornmeal (made in a chapati form)
Protein:
Breakfast-
Alsi pinia- flax seed, flour, sugar, ghee (molded into a sphere)
Ande- eggs (boiled, scrambled etc.)
Lunch/Dinner-
Daal- lentils (mixed with turka)
Palak de Purgee- spinach and tofu (steamed and mixed together)
Dain- natural yoghurt (usually homemade)
Fats and oils:
Breakfast-
Butter- common ingredient in most dishes
Alsi pinia- flax seed, flour, sugar, ghee (molded into a sphere)
Lunch/Dinner-
Paneer- fried cheese
Dain- natural yoghurt (usually homemade)
Thel- oil (used to cook food in)
Vitamins:
Vitamin A- Gajrela- sweet carrot desert
Vitamin B- Ande- eggs
Vitamin C- ghee and milk
Vitamin D- mushrooms (mixed with turka)
Dietary Fibre
Breakfast-
Alsi pinia- flax seed, flour, sugar, ghee (molded into a sphere)
Paani- water (ideally 500ml)
Lunch/Dinner-
Daal- lentils (mixed turka)
Saag- spinach, mustard leafs, coriander, kale, brocolli (wash, then steam with water)
Pindia- okra (sometimes mixed with onions and garlic)