Naturally Fermented Food for Healthy Living

Fermentation reduces the growth of bacteria that ruin food. Many snacks in India are made using a
natural fermentation technique in which yeast is collected from the environment rather being
introduced specifically. Significant bacteria involved in the fermentation process include Leuconostoc
mesenteroides, Streptococcus faecalls, and Pediococcus cerevisiae. The batter is leavened by Co, gas,
which also improves the flavour. Idli is a popular traditional fermented meal that is cooked and
consumed across India, notably in the south. Id is a protein-rich leavened steamed cake prepared
from rice and unhulled black gramme dhal. Because it is easily digested, it is often used as newborn
and convalescent food. Idilf fermentation has traditionally been a natural process when the batter is
lofted overnight to ferment before being cooked the next morning, yeast and beneficial bacteria are
collected from the sky. To speed up the fermentation, sour buttermilk or youat la is sometimes added.
Lot/fermentation increases total acids, batter volume, soluble solids, reducing sugars, non-protein
nitrogen, free amino acids, amylases, proteinases, and water soluble vitamins. Dhokda and Khaman,
which are popular in Gujarat, are likewise fermented foods. Dosa batter is similar to idli batter,
however it is made thinner by adding water. The leavened dosage batter is cooked as thin, crisp
pancakes on a hot skillet, while Idil, dhodie, and Khaman are steamed as soon as the batter is
leavened acidified. This method has health advantages such as fighting lactose intolerance, high
cholesterol levels, cancer, and diabetes. Traditional fermented foods have also yielded valuable
enzyme-producing bacteria. The acid content of these fermented foods inhibits the development of
organisms that cause food poisoning and spoilage.

Source: www.isca.rs. Ins c ommunication sarjournal

i ster 2007UYURDOTIUTK-Vor206/1) January 200007 Apr 20111-120. Mom accessed 10.8.15
http://www.yopahealer.com/ayurveda-and-fermented-fooda/accessed 10.8.15 ho w .academie,
B908832 Future_
o s_A Scientific Assessment AS tudy on South India Most Profamed Breakfast Corse consod 23.8.15

Minimising Energy Consumption for Food

Preservation by Fermentation

Fermentation is an important Indigenous food preservation technique. It not only preserves meals,
but it also transforms simple components into more nutritious and appetising cuisine. During
fermentation, bacterial species such as Lactobacillus and Pediococcus create organic acids such as
lactic acid and acetic acid, which lower the pH level. This prevents the growth of microorganisms that
ruin food.
Arunachal Pradesh

Gundruk

Arunachal Pradesh's Adi tribe ferments green vegetables into an acidic product for long-term usage
and preservation. Wilted, shredded, and gently crushed Lai saag (mustard greens - Brassica juncea),
mustard, and cauliflower leaves are put into an airtight clay jar or container and fermented naturally
for 7-10 days. The newly fermented gundruk is taken out of the jar and sun dried for 3-4 days. The
mode can be used without refrigeration for more than two years. This is a popular product that is
available in all local markets.It may be made into soup or used as a plckle. The conventional method
of gundruk fermenting leads in a 90% loss of carotenoids. Gundruk contains significant quantities of
calcium and magnesium, making it a mineral supply for humans during the off season. In an otherwise
bland and starchy diet, Gunduk soup serves as an appetiser. One of the primary benefits of
fermentation is that it increases the shelf life of foods while preserving their wholesomeness,
acceptability, and general quality.

Source: Knowledge of Traditional Formented Food Products Harbored by the Thibal Folks of the
Indian Himalayan Bolt by Nazish Nahal http://www.r publication.com/afst_spafstv4n5spl_03.pdf-
accessed on 8/9/15 http:/www.bau.ac.in/schools/biotechnology
industriel_blotechnology/sekarchipotlood/5.pal, accessed 8.9.15
http://www.npublication.comjafsl_spjatstvdn5spl_03.pdf accessed 6.8.15 attp://www.neonlr.ros.
In/ofenoocommuniontion researchtournals/rajour/ Fulltextsoarelv2000/January
202000WTK-Vo/%208(1)%20January%202009-%20pp%2089-95.htm accessed 8.9.15

Himachal Pradesh,Punjab Chemical-free

Leavened Breads

Bhatoons, marchu, and chilra are leavened breads or rotis that are a mainstay of rural Himachal
Pradesh residents. The wonderful thing about these breads is that no chemical additives are required
as leavening agents. As a result, these loaves appear to be environmentally beneficial eating
alternatives. These are created using wheat/barley/buckwheat flour and are high in lactic acid
bacteria since the dough is fermented. Punjab's Bhatoora and Himachal Pradesh's Marchu In oll, it is
deep fried. Marchu is often offered at festivals, religious and marital celebrations, whereas bhatoon
and chilra are consumed on a regular basis, with coriander chutney, potato and mutton soup.

Source: http://www.rtpublication.comjaist_spflastn5spl_03.pdf accessed 8.9.15

Energy Saving Milk Preservation Techniques

Dahi is a lactic acid fermented cow or buffalo milk product. Rabd is a fermented milk-cereal product
created from cooked malze flour and buttermilk. Other fermented milk products used in India include
paneer, shrikhand, mistidahi, and chhurpi. All of these items are fortified milk products, which result
in a healthier, more tasty, and value-added dish. Milk is fermented in Himachal Pradesh to produce a
range of products, some of which have a very long shelf life. Churpe or churpe large is prepared by
bolling buttermilk and removing the water.The solids are then dried and hardened before being used
to produce soups known as churpe or churpe. Nudu is a ceremonial dish made by heating wheat flour
in milk with a tiny bit of salt and eaten with ghoo. Fermentation is a low-energy technique of
manufacturing since it does not require any energy input. Kadi is made by cooking a combination of
buttermilk, besan/gramflour, and spices. It is drunk during the summer. Because of the beneficial
bacteria in the dahl, it is recognised as a fantastic appetiser and aids with digestion.

Source: http://www.stpublication.com/salstsplišastv4n5opl_03.pdf
http://www.niscalr.res.in/scioncocommunication researchjoumails/refourth Fulltextsoa Ich
2007/January%202007/UJTK-Vol%206(1)anuary202007-po%20111-120.htm accessed 10.9.15

South and East India Banana Leaf Plate for

Healthy Eating

Food is served on a banana leaf dish in many regions of the country since it is considered healthful.
When heated food is placed on the leaf platos, nutrients are released, enriching the dish and adding
scent. Polyphenois, which are natural antioxidants present in many plant-based meals, are rich in
banana leaves. Water is sprinkled on the leaves before serving the dish as a cleansing ritual. Banana
leaf has been used since ancient times since it is sanitary and easily disposable.Banana leaves just
need to be rinsed with water and not cleaned with soap, ensuring that the meal is chemical-free.
Furthermore, sitting on the floor was encouraged since the repetitive bonding of spine was believed
to improve blood circulation.

Source: http://food.ndtv.com/food-drinks/-bito-at-e-time-foods-traditions from-ancient-india-

1206447 accessed on 20/10/15
Winter Foods for Warming

Winter cold frequently cause mineral shortages in the body, which may only be remedied by a healthy
diet. Winter is also the greatest time to stock up on seasonal delights that will keep you warm and
boost your immunity. Different communities have their unique winter delights. Sarson da Saag
(Mustards Green) is a famous traditional winter meal in Punjab. Sarson is prevalent at this time period
and offers several nutritional advantages. It is high in iron and protein, and it also contains anti-
inflammatory and anti-oxidant qualities, making it an excellent winter vegetable. Undhiyu is created
in Gujarat utilising flat beans (papdi), which are abundant in this region throughout the winter.Papdi is
a flory dry vegetarian stew cooked with heat-producing spices, brinjal, sweet potatoes, and peas.
Methi or Fenugreek is a significant element since it is high in minerals, vitamins, fibre, and
phytonutrients, which help keep the cold at bay.

Source: http://www.hoathboneftistimes.comhealth benefits-of-mustardgranns-accessed on 20/10/15

Forests as a Resource for Local Food

It is one among India's most significant forest trees. It is a huge deciduous tree with a short bole,
spreading branches, and a broad rounded crown. Women pick the fleshy corollas of its blossoms,
which are consumed raw or cooked, dried, powdered and blended with flour to make cakes, or
distilled into spirit. A thick white oil collected from the seed is used by tribals for cooking and burning
and is marketed for the production of margarine, soap, and glycerine. Because of the significance of
its blossoms and fruits, the tree is never felled. Even when forest area is destroyed for agriculture, the
mohwa trees are carefully protected and can be seen spread over cultivated regions decades after the
clearance has occurred.Trees give harvests of flowers and frult when they are around 10 years old,
yielding about 40 kg of blooms every year. During the severe famine years of 1897 and 1900 in
Central India, the abundant flowering of mohwa flowers served as famine insurance for the tribals. It's
no surprise, therefore, that the mohwa is known as the "tree of life" among Central Indian forest
inhabitants. Forests supply food and livelihood in non-tribal regions as well, through vital agricultural
inputs, soil and water conservation, and fodder and organic fertiliser inputs.Indigenous sylvicultural
practises are centred on the maximisation of all the many forms and functions of forests and trees in
a sustainable and regenerative manner. This shared sylvicultural knowledge is passed down from
generation to generation via involvement in forest rejuvenation and subsistence pulling from the
forest environment. Women are largely responsible for using and managing forest and tree products
in both forest and agricultural economies. In the Himalaya, where tree fodder is still a major
component of the agricultural economy, elder women teach younger women the technique of
lopping (pollarding) and harvesting forest food.Lopping cycles and procedures have evolved in other
places as well to enhance fodder output. Women as foragers were crucial in managing and restoring
the variety of the forest since food collecting and fodder collection has historically been women's
labour. Their efforts supplemented that of males. The forest's public and common domain was not
limited to women; it was essential to maintaining life in the private domain, the house, and the
community.

Source: Shiva, Vandana. Staying Alive, London: Zed Books, 1988. pp. XV-Xvi. Print
All India

Manual grinding for Added Nutrition

Traditionally, atta or wheat flour is obtained in India by grinding it using a stone grinder. Because the
flour remains cold during the grinding process, stone ground flour is more nutritious. Electric grinders
heat the flour, which denatures the majority of the vitamin content. It also degrades faster than
manually milled wheat, which has a longer shelf life.

Source: Himalayan Fermented Foods: Microbiology, Nutrition, and Ethnte Values by Jyoti Prakash
Tamang, CAC Press, 2009, pp. 98-accessed on 20/10/15

Assam

Grinding Rice with Dheki

A dheki is a threshing implement used in Assam households. It is used to separate rice grains from
their outer husks while preserving the bran layer, resulting in brown rice. It is often performed by two
or three ladies and consists of a heavy wooden lover held on a pedestal that serves as a fulorum. It is
powered by walking on it and does not require the use of fossil fuels. A vertical wooden cylinder
serves as a postle at one end of the lever. The lever raises it, and it falls due to its own weight. The
fulorum of the lever is located five-eighths of the lever's length from the postle.

Source: https://en.wikipedia.org/wiki/Dhaki, accessed on 20/10/15

Thaali: A Wholesome Meal for Healthy

Living

"Thall" originally referred to a circular plate. It is a traditional nutritious supper that is offered in every
area of India and is region unique. Multiple saucers of various iterns with diverse tastes are put in a
certain sequence on a thali. The foods are slowcooked, and the plate is organised in such a way that
digestion is optimal and the proper balance of nutrients is received. Light curries, lentils, rice, and
Indlan breads are typical thall fare. The thali also includes accompaniments like as handmade
chutneys, pickles, and crisp papadums.The thall, which is an important component of Indlan tradition
and legacy, also provides a scientific approach to nutrition. According to traditional medical systems,
when going around the plate, one should take proteins, carbs, and fats—the three essential
ingredients for survival. It represents the modern dietary pyramid, including carbs in the form of
grains, fruits and vegetables for fibre, and dairy products such as yoghurt for nutrients. It's a well-
balanced diet with plenty of variety.

Source: http://tood.ndtv.corriood-drinks/a-bito-at-a-time-foods-traditions-from-ancient-india-
1208447accessed on 20/10/16 Hittp://vashiva.corthall-the-perfect-south-indian-moal-accessed on
2010/15

Preservation by Pickling

Long before the invention of refrigerators, ancient cultures learned the art of keeping perishable food
for longer periods of time. It was also a means of preserving fruits and vegetables to be eaten out of
season. The procedure entailed sun drying the fruit, vegetable, or fish/meat and preserving it in a
salt/lemon/sugar solution. Pickling does not require fossil fuel-based energy because it includes sun-
drying and uses solar energy. Depending on the cultures' cuisines, almost all vegetables are pickled.
Pickled foods include raw mangoes, lemons, carrots, jackfruit, garlic, and chillies. Meat, fish, and
prawns are also pickled in various sections of the nation.Pickling is an old art form in India that
preserves food by treating it with salt, sugar, and other spices. Pickles are an essential component of
every Indian cuisine. Every Indian state has its unique pickles produced from locally available fruits,
vegetables, fish, or meat. Lactic acid is created as a byproduct during pickling and is responsible for
the pickle's distinctive sour flavour and tanginess. This acid functions as a natural preservative and
inhibits microbial development in the food. Pickles are also useful as appetisers and digestive aids.

Source: http://www.preservearticles.com/201105317287/5-sell-tested-household-methods-of-
foodpreservation.html, accessod on 20/10/15
http://economictimes.indiatimes.com/articleshow/15547764.cms?utm_source=contanto
interest&utm_mediu m=text&utm_campaign.cppst, accessed on 20/10/15
http://www.agriinto.in/default.aspx?page=topic&superid=2&topicid=2082, accessed on 20/10/15
Preservation by Salting

This is an excellent way for preserving vegetables and fruits such as tamarind, raw mango, amla, as
well as fish and meat. Salt is used both dry and brine. When used appropriately, it not only prevents
food spoiling, but it also inhibits or prevents the growth of food-borne diseases such as Salmonella
and Clostridium botulinum. Because salt clings to water molecules, it works as a dehydration agent in
meals. When vegetables or fruits are dried, cured with salt in airtight jars, and left out in the sun,
naturally existing halophilic or salt tolerant bacteria on their surface breakdown the sucrose in the
fruit or vegetable content, producing byproducts such as carbon dioxide, acetic acid, and lactic acid.It
also aids in preservation by allowing vegetables and fruits to be kept without refrigeration.

Source: http://www.preservearticles.com/201105317287/5-self-tested-household-methods-of-
foodpreservation.html-accessed 10/9/15 http://www.scientificamerican.com/article/how-do-salt-
and-sugar-pre-accessed 6/10/15 http://www.encyclopedia.comtopic/food_preservation.aspx-
accessed on 6/10/15