Ditch the takeout! Celebrity nutritionist shares 5 quick & healthy recipes for NRIs (Bonus: Kitchen hacks!)

Living on your own in a different country can be both an exciting and daunting experience, whether it is for work or studies. For many Non-Resident Indians (NRIs), navigating nutrition can be a real issue with limited access to traditional ingredients as well as paucity of time. But fear not! We, desis are known for our resourcefulness, or as we like to call it, jugaad!

Recently, celebrity nutritionist Rujuta Diwekar shared “5 easy and healthy food options’ for those living abroad. Her guide is even handy for time-constrained individuals with limited resources at hand.

1. Nutrient-packed ladoos

Diwekar suggests making Rajgira ladoos with chopped nuts, jaggery, and ghee. “These are excellent mid-meal snacks or a wholesome breakfast when mixed with milk,” she says. Bajra ladoos are a great winter alternative.

2. Rice with a twist

Rice is a staple in many Indian households. “Make rice a little more exciting by pairing it with different readily available chutneys like gunpowder,” Diwekar advises. Cooking a larger batch of rice allows for leftovers that can be enjoyed with various chutneys throughout the week.

3. Pre-prep Khichdi

Khichdi makes for a wholesome meal, so when you’re missing your ghar ka khaana, Diwekar suggests a make-ahead approach: “Pre-soak dal and rice. On the weekend, prepare a tadka, then add the soaked rice and dal, sauté until dry, cool, and store in a glass container in the refrigerator. During the week, simply add water and cook!”

4. Versatile rice dishes

We all love our pulao and curd with some home-made achaar, but when you’re in a foreign country this comforting meal might feel like a distant memory. Simply sauté and dry rice and vegetables, storing them for quick meals later, says Diwekar.

Similarly, for those missing dal, Diwekar suggests pressure-cooking a large batch on the weekend and storing it. “Spruce it up with different tadkas throughout the week: garlic one day, cumin seeds and ginger the next, then curry leaves and ghee,” she advises. Serve with rice for a complete meal.

5. Healthy snacking

Those craving some healthy Indian snacks but can’t find their favourite packets of namkeen, can just take til (sesame seeds) and peanut chutney and spread it over toast. “It tastes just like peanut butter, it is wholesome and healthy, does not come with salt, preservatives or any emulsifiers,” Diwekar explains.

 

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Bonus tips

We talked to Dr Priyanka Rohatgi, chief nutritionist, Apollo Hospitals to get some more handy hacks.

“Being an NRI or frequent traveller doesn’t have to mean compromising on healthy eating habits. With a bit of creativity, you can prepare nutritious meals even with limited cooking facilities,” Dr Rohatgi said. Here are a few cooking tips by her:

1. Repurpose the in-room coffee maker for more than just brewing coffee. Line the brewing basket with food-grade filter, and you can use it to steam vegetables, cook oatmeal or even prepare small portions of rice or pasta.
2. Packing a compact electric kettle in your luggage can be a game-changer, allowing you to boil water for rehydrating dried foods, making instant soups or oatmeal, or even cooking simple dishes like Ramen noodles.
3. For those with access to a microwave, microwave-safe containers can be your best friends. Use them to steam vegetables, cook eggs or reheat pre-cooked meals.
4. Carrying a small cutting board can significantly simply meal prep to easily chop and slice fresh ingredients for salads, sandwiches or stir-fries.
5. Another handy trick is to pack a few versatile condiments, such as hot sauce, soy sauce or lemon juice, which can add flavour to otherwise bland dishes.

“With these simple hacks, NRIs can enjoy tasty, healthy meals without compromising on convenience or nutrition while on the road,” Dr Rohatgi said.

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