Lisha Arvind, a Bengaluru-based food blogger (Nandoo’s Kitchen), shares three healthy and nourishing recipes for the winter season

Dal Tadka (Serves 3)

Ingredients

For the dal

• ½ cup toor dal (arhar dal)

• ¼ cup moong dal

• 1 onion, finely chopped

• 1 tomato, finely chopped

• 2–3 garlic cloves, finely chopped

• 1 green chilli, slit

• ½ tsp turmeric powder

• 1 tsp salt (or to taste)

• 3 cups water

For the tadka (tempering)

• 3 tbsp ghee

• 1 tsp cumin seeds

• 4–5 garlic cloves, sliced

• 2 dry red chillies

• ½ tsp red chilli powder

• ¼ tsp hing (asafoetida)

• 1 tsp Kashmiri red chilli powder

• 1 tsp crushed kasuri methi

• Fresh coriander leaves, for garnish

Preparation

• Wash and soak the toor and moong dal for 15 minutes.

• Pressure cook the dal with turmeric, salt, green chilli, garlic, onion, tomato and water for 3–4 whistles.

• Lightly mash the dal and simmer for 5 minutes, adjusting water to achieve the desired consistency.

• Heat ghee in a small pan over medium flame.

• Add cumin seeds and let them crackle.

• Add sliced garlic and fry until golden brown.

• Add dry red chillies and switch off the flame.

• Stir in hing, red chilli powder and Kashmiri red chilli powder.

• Pour the tadka over the dal, mix well and garnish with fresh coriander leaves.

Health Benefits

This protein-rich dal supports muscle development and helps boost iron levels, reducing the risk of anemia. Its high fibre content aids digestion, turmeric enhances immunity with its anti-inflammatory properties, and ghee improves nutrient absorption.

Vegetable Poha (Serves 4)

Ingredients

• 2 cups thick poha (flattened rice)

• 1 onion, finely chopped

• 1 potato, finely chopped

• 2 tbsp oil

• 1 tsp mustard seeds

• 1 tsp cumin seeds

• 8–10 curry leaves

• 2 green chillies, finely chopped

• ¼ tsp turmeric powder

• Salt to taste

• 1 tsp sugar (optional)

• 2 tbsp peanuts

• 2 tbsp green peas

• Juice of ½ lemon

• 2 tbsp fresh coriander leaves

Preparation

• Rinse the poha under running water for 5–10 seconds using a colander. Drain completely.

• Add salt and turmeric to the poha, mix gently and set aside for 5 minutes.

• Heat oil in a pan. Add mustard seeds and let them splutter.

• Add cumin seeds, peanuts and curry leaves; fry peanuts until crisp.

• Add green chillies and onions, sauté until soft.

• Add potatoes and peas, cover and cook until potatoes are tender.

• Add the soaked poha and sugar (if using).

• Mix gently on a low flame, cover and cook for 2 minutes.

• Switch off the flame, add lemon juice and coriander leaves.

• Mix lightly and serve hot.

Health Benefits

This light yet nourishing breakfast offers quick-digesting carbohydrates for instant energy. Peanuts provide protein, vegetables add fibre for better digestion, turmeric offers anti-inflammatory benefits, and lemon boosts immunity with vitamin C.

Besan Doodh (Serves 3)

Ingredients

• 2 cups milk

• 1½ tbsp besan (gram flour)

• 1½ tbsp sugar

• 1 tsp ghee

• ¼ tsp cardamom powder

• 6–8 almonds or cashews, chopped

• A few saffron strands

Preparation

• Heat ghee in a pan over a low flame.

• Add besan and roast slowly, stirring continuously.

• Roast until it turns light golden in colour.

• Lower the flame and add warm milk gradually, stirring constantly to avoid lumps.

• Cook for 3–4 minutes until the mixture thickens slightly.

• Add sugar, cardamom powder, nuts and saffron.

• Boil for 2 minutes.

• Serve hot or warm.

Health Benefits

Besan is rich in protein, supporting muscle growth and repair, while milk provides calcium for strong bones. Cardamom aids digestion, and nuts add essential vitamins and minerals, making this a comforting and nutritious winter drink.