Cultural Significance of Mustard Oil in Lohri

Lohri is a vibrant festival celebrated with great enthusiasm in the northern parts of India, especially in Punjab. The festival, which marks the culmination of winter, is a time for community gatherings, folk songs, dances, and bonfires. Among the various customs associated with Lohri, the use of mustard oil holds a special place, deeply rooted in tradition and cultural beliefs.

Significance of Mustard Oil in Lohri

1. Harvesting Connection Mustard, a winter crop, is harvested around the time of Lohri. The oil extracted from mustard seeds, therefore, becomes a symbol of the season’s bounty and prosperity.
   
2. Traditional Beliefs Applying mustard oil on the body during Lohri is a longstanding tradition. It is believed to have protective properties against the harsh winter cold, and its application is seen as a form of physical and spiritual rejuvenation.
   
3. Ritualistic Importance In Lohri celebrations, mustard oil is also used in the sacred Lohri bonfire. People pour mustard oil into the fire as an offering, which is a way of paying homage to the fire deity and seeking blessings for prosperity and health.
   
4. Culinary Importance Mustard oil is renowned for its strong aroma and pungent flavor, which adds a unique taste to Lohri dishes. This oil is a staple in Punjabi cooking and is especially important in winter recipes. During Lohri, several traditional dishes are prepared using mustard oil, which include:
   • Sarson da Saag: A popular Punjabi dish made from mustard greens, cooked in mustard oil, and often served with Makki di Roti (cornbread). This dish is synonymous with Lohri celebrations.
   • Gajak and Pinni: Sweet treats made with sesame seeds, jaggery, and peanuts, often cooked in mustard oil, which adds a distinctive flavor.

Conclusion

Mustard oil’s significance in Lohri goes beyond its use as a cooking medium; it’s a cultural symbol, deeply embedded in the festival’s traditions. Its unique flavor profiles and health benefits make it an essential ingredient in Lohri’s culinary celebrations, adding depth and richness to the festival’s dishes.

A Leafy Delicacy from Himachal

On today’s leg of our rambling culinary journey we are going back to the picturesque foothills of the Himalayas. The dish that we will be preparing today is a popular teatime snack in Himachal Pradesh but it also exists as regional variations in Goa and Maharashtra. The Himachali version is called Patrodu – and it is prepared with colocasia (Arbi) leaves. These leaves are locally available and are cooked in cold-pressed Mustard Oil along with a wide array of spices. The people of the Himachal region have been using Mustard Oil for thousands of years and they certainly know how to make the best use of this oil when they make their traditional dishes. Today’s recipe is a great example of this.
Here are the ingredients that you will require.
Ingredients:
• Colocasia Leaves (Arbi Ke Patte): 9, medium-sized
• Chickpea Flour (Besan): 100 grams
• Mustard Oil: 50 millilitres
• Ginger Garlic Paste: 2 teaspoons
• Turmeric (Haldi) Powder: Half a teaspoon
• Red Chilli Powder: Half a teaspoon
• Coriander (Dhania) Powder: Half a teaspoon
• Cumin (Jeera) Powder: Half a teaspoon
• Dry Mango Powder (Amchur): Half a teaspoon
• Garam Masala: Half a teaspoon
• Carom (Ajwain) Seeds: Half a teaspoon
• Asafoetida (Heeng): Just a pinch
• Salt: to taste

Selecting the right colocasia leaves is important for this recipe. Always choose new leaves that are fresh and bright green in colour. They taste a lot better.

The quantities mentioned above are for preparing a single serving (three pieces). Adjust the quantities proportionately to suit the number of servings that you require.
Preparation:
As in the case of any other recipe that uses colocasia, the preparation of the colocasia leaves is critical. The leaves contain calcium oxalate crystals that can cause itching or irritation in the mouth and throat. To avoid this, wash the leaves thoroughly and then carefully use a pair of scissors to remove the stems and veins (especially the large veins) from the leaves. Wash the leaves once again and use a towel or a napkin to pat them dry. Keep aside. In a mixing bowl, add the chickpea flour, turmeric powder, red chilli powder, coriander powder, cumin powder, dry mango powder, garam masala, carom seeds, asafoetida and salt to taste. Mix well.
Next, add the ginger-garlic paste and a little water to make a thick and smooth batter. Add water a little at a time to ensure that the batter does not become too watery.
Method:
Take a colocasia leaf and place it upside down, that is, with the smooth glossy surface facing downwards. Spread some batter evenly over the leaf and then cover it with another leaf. Again spread some batter on the second leaf and cover it with another leaf. It takes a minimum of three leaves to make one Patrodu. Repeat the process with the other leaves. With nine leaves you will get three Patrodu pieces, that is, one serving.
Now start rolling the Patrodu from one side. As you roll keep applying more batter to the inside surface to ensure the roll sticks together and does not inadvertently unroll. Repeat this same process for the remaining eight pieces.
Heat water in a large pan and bring it to a boil. Put the rolled Patrodu pieces on a sheet of wire netting and place it over the hot water. Let the Patrodu pieces steam for around 20 minutes. Then turn the flame off and allow the steamed Patrodu rolls to cool down to room temperature.
Heat the Mustard Oil in a pan on a High flame. After some time the oil will reach its smoking point and streams of white smoke will start rising from the surface of the oil. Turn the flame down to Medium.
Deep-fry the steamed Patrodu rolls for a couple of minutes. The rolls will turn crisp and take on a brownish colour. Turn the flame off.
Your Himachali Patrodu is now ready to be served. It can be eaten as a teatime snack with a sauce or chutney of your choice. It can also be served as a side dish with a main meal. Regardless of how you may choose to serve it, it’s a delicious dish.

you can find more recipes at : https://www.purioilmills.com/recipes-in-english/

A Versatile Nutrient

Scientists, nutritionists and the medical fraternity as a whole have, in recent years, found an abundance of research reports that highlight the multifaceted health benefits of Omega-3 Fatty Acids. This vital nutrient is proven to foster cardiac health by lowering triglyceride levels, preventing or inhibiting the build-up of plaque on the inner walls of blood vessels, and reducing the risk of arrhythmia.

As many as 38 studies conducted around the world have found that in addition to reducing the risk of heart attack and coronary vascular disease, the dietary intake of Omega-3 Fatty Acids on a regular basis can significantly reduce the risk of dying from heart disease. Omega-3 also has strong anti-inflammatory properties that reduce chronic inflammation which is known to cause heart disease, cancer, diabetes and obesity. In particular, Omega-3 Fatty Acids can reduce the levels of c-reactive protein (CPR) – an inflammation marker – in persons with cancer.

There is another aspect of Omega-3 that has important nutritional ramifications. This nutrient cannot be synthesized by the human body – that is, your body cannot manufacture Omega-3 on its own. It has to be acquired from external sources and absorbed into the body through one’s diet – sources like fish oil, flaxseed oil and Mustard Oil. In India, some people avoid fish oil because they are vegetarians. Flaxseed oil in its unrefined form does not have a very palatable taste. However, for millions of Indians, cold-pressed Mustard Oil is an extremely convenient way to ensure a daily intake of Omega-3 Fatty Acids. It is tasty, aromatic and versatile. It can be used as a cooking medium, deep-frying medium, flavouring agent and marinade. And here’s the icing on the cake: cold-pressed Mustard Oil is one of the largest plant-based sources of Omega-3 Fatty Acids.   So there you have it – Omega-3 Fatty Acids comprise a vital nutrient and it is right there in your kitchen. Get a daily dose with every meal you cook.

Sensational Sattu!

Just imagine an ancient Indian traditional food item that has a festival dedicated to it. That’s right! We are talking about Sattu – a staple food in Bihar. “Sattu” refers to roasted Bengal Gram Flour, and the festival named after this all-time favourite is named Satuaa Sankranti – an annual harvest festival celebrated across Bihar. 

The dish that we will be making today is called Sattu Chokha – the word “Chokha” means mashed. For instance, a traditional preparation of mashed potatoes is called Aloo Chokha in Bihar (Aloo means potato). This dish isn’t just tasty, it’s amazingly healthy too. Sattu is an Indian super food that is packed with proteins, dietary fibre, calcium, iron, manganese and magnesium. Around 20 per cent of Sattu is pure protein – a great way to build strength, stamina, muscles and healthy bones.

So let’s get started on this simple dish. Here are the ingredients that you will require.

Ingredients:

• Bengal Gram Flour (Sattu): 200 grams
• Onion: 1, medium-sized
• Mustard Oil: 2 tablespoons
• Green Chillies: 2
• Fresh Lemon Juice: 1 tablespoon
• Salt: to taste

The quantities mentioned above are for preparing a single serving. Adjust the quantities proportionately to suit the number of servings that you require.

Preparation:

Peel, wash and finely chop the onion.

Finely chop the green chillies.

Method:

Take the Sattu in a bowl and add salt to taste. Mix well. Use your hands to create a shallow trough-like depression on top of the pile of Sattu. Pour raw, cold-pressed Mustard Oil into this depression. Add the chopped onion, green chillies and lemon juice. Gently fold the Sattu over the oil and other ingredients. Knead the contents of the bowl into a soft dough-like mixture. Then use your hands to form the dough into smooth palm-sized balls. Add a little water if the mixture is too dry.

Next… well, there is no next step. There’s no heating, cooking or frying. Your dish is done! It’s that simple – really! Your BihariSattu Chokha is now ready to be served. It can be eaten with pretty much any Indian dish – lentils, vegetables, fried snacks, rice, etc. Enjoy the healthy taste of Bihar – the traditional way.

you can find more recipes at : https://www.purioilmills.com/recipes-in-english/

Cardio-Protective Benefits of Omega-3

Dietary guidance from experts and institutions has, in recent times, been highlighting the need to substantially reduce the intake of Saturated Fatty Acids (SFA) to ensure cardiac health. The American Heart Association and the American College of Cardiology have recommended a reduction in SFA intake of at least 50 per cent to decrease the risk of cardiovascular disease (CVD) and to reduce LDL (bad cholesterol). Likewise, the 2010 Dietary Guidelines for Americans have recommended the reduction of SFA by substituting SFA with Monounsaturated Fatty Acids (MUFA) and Polyunsaturated Fatty Acids (PUFA).

An article published by the American Society for Nutrition in the international peer-reviewed journal Advances in Nutrition reiterates the above recommendations and furthermore points towards compelling research evidence showing that Omega-3 Fatty Acids, both plant-based and marine-derived, can offer significant cardio-protective benefits. The article also emphasizes another vital dietary aspect: replacing SFA by switching to refined foods, especially refined oils, has little impact on reducing CVD risks.

The good news is that in India the replacement of SFA with MUFA and PUFA along with the increased intake of Omega-3 Fatty Acids can happen simply by switching your cooking medium. For more than five thousand years, India has used a natural, cold-pressed, plant-based cooking medium called Mustard Oil. The fatty acid profile of this oil is almost ideal for cardiac health. Mustard Oil contains the lowest levels of SFA in comparison with other commonly used edible oils. Moreover, this oil is rich in not just MUFA and PUFA but also Omega-3 Fatty Acids. In fact, Mustard Oil is proven to be one the largest plant-based sources of Omega-3 Fatty Acids. Omega-3 is especially valuable because it is an essential fatty acid that cannot be synthesized by the human body – it has to be obtained from one’s diet. And one of the easiest ways to ensure a daily intake of Omega-3 is by making cold-pressed Mustard Oil your primary cooking medium.

So if you want to heed the advice of experts and leverage the significant cardio-protective benefits of Omega-3 Fatty Acids, just rely on Mustard Oil.

Rajasthani Roots

For today’s post we are going back to a region that we have visited many times in the past – a region steeped in history… a region known for its innovative and highly creative use of locally available ingredients and spices… and its use of rich, golden-yellow Mustard Oil to add a unique flavour to various culinary creations. Yes, we are going back to the regal state of Rajasthan – the land of brave warriors, colourful festivals and amazing food!
The dish that we will be preparing today is called Achari Arbi – a mouth-watering curry of taro roots (Colocasia) cooked in Mustard Oil with a dazzling variety of spices. Colocasia is a nutrient-rich starchy root vegetable that is rich in dietary fibre, manganese, potassium and magnesium. It is also rich in Vitamin B6, Vitamin E and Vitamin C. Nutritionists tell us that Colocasia is good for your heart, your gastrointestinal system and your blood sugar levels. All these health benefits are reinforced further by the use of Mustard Oil as the cooking medium for this recipe – a medium that is good for your heart, blood vessels, blood lipids, gut and bones, to name just a few.
Here are the ingredients that you will require.
Ingredients:
• Taro Roots (Arbi): 10
• Curd (Dahi), freshly beaten: 200 grams
• Tomatoes: 2
• Green Chillies: 2
• Mustard Oil: 6 tablespoons
• Mustard Seeds (Rai): 1 teaspoon
• Ginger (Adrak): 1 one-inch piece
• Nigella (Kalonji) Seeds: Half a teaspoon
• Fenugreek (Methi) Seeds: Half a teaspoon
• Cumin (Jeera) Seeds: Half a teaspoon
• Carom (Ajwain) Seeds: Half a teaspoon
• Fennel (Saunf) Seeds: Half a teaspoon
• Turmeric (Haldi) Powder: Half a teaspoon
• Red Chilli Powder: Half a teaspoon
• Garam Masala: Half a teaspoon
• Asafoetida (Heeng): Just a pinch
• Dry Mango Powder (Amchur): Just a pinch
• Coriander (Dhania) Powder: Half a teaspoon
• Coriander (Dhania) Leaves: 50 grams
• Salt: to taste

The quantities mentioned above are for preparing four servings. Adjust the quantities proportionately to suit the number of servings that you require.
Preparation:
Wash the taro roots and boil them in a pressure cooker for one whistle. Turn the heat off and let the contents cool down. Then peel the taro roots and cut each one lengthwise into two halves.
Puree the tomatoes.
Finely chop the green chillies.
Peel, wash and grate the ginger.
Chop the coriander leaves.
Method:
Heat the Mustard Oil in a pan on a High flame. When the oil reaches its smoking point streams of whitish smoke will rise from the surface of the hot oil. Turn the flame down to Medium. Transfer two tablespoons of oil to a large frying pan. Keep this frying pan aside.
To the four tablespoons of hot oil remaining in the pan, add the taro root pieces and fry till they turn light brown in colour. Keep this pan aside.
Now take the large frying pan in which you had earlier kept aside two tablespoons of Mustard Oil. Place it on the flame (already set on Medium) and heat it for a couple of minutes. Then add the mustard seeds. When the mustard seeds begin to splutter, add the nigella seeds, fenugreek seeds, cumin seeds, carom seeds, fennel seeds and asafoetida. Continue to sauté for half a minute or so.
Next, add the pureed tomatoes, finely chopped green chillies and grated ginger to the frying pan. Cook till the pureed tomatoes are done. Then add the turmeric powder, red chilli powder, garam masala, dry mango powder, coriander powder and salt to taste. Continue to sauté for another couple of minutes.
Now slowly add the curd and then pour around 250 millilitres of water into the frying pan. Reduce the flame to Low and cook for around five minutes. Keep stirring the contents gently to prevent the curd from curdling.
Add the fried taro root pieces to the frying pan and stir gently to mix all the contents. Then turn the flame off and keep the frying pan aside for around 15 minutes.
Transfer the contents of the frying pan to a serving dish. Garnish with chopped coriander leaves.
Your Rajasthani Achari Arbi is now ready to be served. This dish is usually eaten with Roti or Puri. Enjoy the rich, flavoursome experience offered by this Rajasthani delicacy.

ou can find more recipes at : https://www.purioilmills.com/recipes-in-english/

Super Selenium!

When we analyse the health-bestowing nutrients found in cold-pressed Mustard Oil, we usually focus on the healthy fats it contains – namely, Monounsaturated Fatty Acids (MUFA) and Polyunsaturated Fatty Acids (PUFA), and especially invaluable Omega-3 Fatty Acids. A vital mineral in Mustard Oil that is less talked about is selenium.
Selenium is proven to be rich in antioxidants and it is capable of preventing cell damage caused by oxidative stress. This reduces the risks associated with heart disease, stroke, Alzheimer’s and certain types of cancer. It is also known to strengthen the immune system, especially in persons with influenza, tuberculosis and hepatitis. Selenium is particularly healthy for the heart. It lowers the risk of atherosclerosis (the formation of plaque on the inner walls of the arteries) by reducing inflammation and oxidative stress. It is also known to protect bone marrow stromal cells against the damage caused by hydrogen peroxide-induced inhibition of osteoblastic differentiation.
A report published in The Lancet indicates that selenium plays an important role in muscoskeletal health. A higher intake of selenium via one’s diet can improve bone mineral density (in men especially). It also reduces the risk of osteoporotic hip fracture in adults above 50 years of age.
Well-known fitness expert, Vesna Jacob appearing as a panellist on a webinar organised by P Mark Mustard Oil in collaboration with Hindustan Times, a leading media group, emphasized the significant benefits that selenium offers for fitness enthusiasts. The regular consumption of selenium through dietary sources helps build muscle mass and accelerates muscle recovery after a workout and even in cases of sports injuries. That is why Vesna recommended the use of cold-pressed Mustard Oil both as a cooking medium as well as for body massage to ensure muscle toning.
Like we have always said, making Mustard Oil your primary cooking medium is an effective (and easy) way to get a daily dose of vital nutrients like selenium – via every meal you prepare.

Protector of your Brain

Mustard Oil is an excellent source of magnesium. This useful mineral is known to boost metabolism and help in the synthesis of protein within the body. It is also an important mineral for healthy bone development.

A new study now reiterates the profound effect that magnesium has on brain health and functioning. It also helps in reducing the risk of dementia, which currently causes the seventh highest fatality worldwide. The World Health Organization (WHO) estimates that more than 152.8 million people around the world will be diagnosed with dementia by the year 2050. That’s scary!

The study initiated by a team of scientists from the Australian National University’s Neuroimaging and Brain Lab shows that the consumption of higher levels of magnesium through one’s diet can lead to a healthier brain and better cognitive functioning. This research outreach involved over 6000 participants in the age group of 40 to 73 years. The findings, published in the European Journal of Nutrition, indicate that a 41 per cent increase in the dietary intake of magnesium could lead to a significant reduction in age-related brain shrinkage accompanied by better cognitive function and a noticeably lower risk of dementia. In elderly participants, it was also found that increased magnesium intake could delay the onset of dementia.

And it isn’t only about elderly folks. The results of this study show that even young people can derive brain benefits by increasing their consumption of foods rich in magnesium. The findings indicate that an increased intake of magnesium can prevent neurodegenerative diseases and cognitive decline in later life – particularly after one crossed the 40-years mark.

For Indians, a simple way to get more magnesium in one’s diet is by using cold-pressed Mustard Oil as one’s primary cooking medium. In this way, every meal gives the body a healthy dose of magnesium.

A Dogri Welcome

The Dogras were a dynasty of Rajputs from the Shivalik hills in the Himalayas. They ruled the region that we now know as the Indian state of Jammu & Kashmir. These brave warrior-kings had a rich culinary legacy with a varied oeuvre that included both vegetarian as well as non-vegetarian delicacies prepared with an exciting blend of spices and cooked in cold-pressed Mustard Oil.
In particular, the Dogra community had a tradition of cooking special dishes to commemorate and celebrate occasions like weddings, births, anniversaries and festivals. The dish that we will be making today is a Dogri flatbread called Gheur (pronounced “khyoor”) and it is usually prepared as a welcome dish for a new bride or when a family member returns after a long stretch of time.

The list of ingredients that you will require is short and simple.
Ingredients:
• All Purpose Flour (Maida): 100 grams
• Peas, fresh : 50 grams
• Mustard Oil: 50 millilitres
• Carom (Ajwain) Seeds: 1 teaspoon
• Coriander (Dhania) Leaves: 30 grams
• Salt: to taste

The quantities mentioned above are for one serving. Adjust the quantities proportionately to suit the number of servings that you require.

Preparation:
Take the all purpose flour in a bowl and add around 300 millilitres of water. Mix well to create a batter that is thin and runny in consistency. It should be thin enough to drip from your fingers – but not completely watery. Keep this batter aside for an hour or so and let it ferment.
Place the peas in a grinder and grind them into a coarse paste.
Coarsely chop the coriander leaves.
After leaving the batter to ferment for an hour or so, add the carom seeds, chopped coriander leaves and salt to taste. Then add the coarsely ground peas and mix well.

Method:
Heat the Mustard Oil in a pan on a High flame. After a while the oil will reach its smoking point and white streams of aromatic smoke will rise gently from the surface of the hot oil. Turn the flame down to Medium. You are now ready to start the frying process.
Use your hands to drip (pour in a thin stream) the batter in the hot oil. Pour the batter in a circular pattern, repeating the rotary action to create a net-like effect with the strands of batter. Some people say this pattern makes the batter take on a shape that looks like a bird’s nest.
You do not need to turn the fried batter over – only one side is fried while making this dish.
There is an interesting (and offbeat) piece of equipment that you will require for the next part – a knitting needle! Traditionally, a knitting needle is use to gently ensnare the fried batter and remove it from the pan.
Your Dogri Gheur is now ready. It is usually eaten with curd (Dahi) or with a rich and spicy preparation of potatoes in gravy (known as Tari Wali Aloo Ki Sabzi). Enjoy your wholesome Dogri welcome!

You can find more recipes at : https://www.purioilmills.com/recipes-in-english/

Lovely Lankan Lentils

In today’s culinary journey, we shall cross national borders and a short stretch of clear blue waters to visit the beautiful island nation of Sri Lanka located in the Indian Ocean. Our purpose is to explore and savour a staple dish on the Sri Lankan menu. It is called Dhal Curry – a full-bodied preparation of red lentils with a thick, creamy texture created using coconut, and exuding a rich aroma of fresh spices. 

This popular dish is perfect for all occasions. In Sri Lanka, people have it as part of their everyday meals and serve it on special occasions like weddings and festivals too. It is also a healthy preparation that is low on calories and high in protein and dietary fibre.

There are two types of Dhal Curry – a non-spicy version called Parippu Kirata, and a spicy variety called Parippu Mirisata. The version that we will be preparing in today’s post is the non-spicy one. So let’s roll our sleeves up and get started.

Here are the ingredients that you will require.

Ingredients:

• Red Lentils (Masoor Ki Daal): 200 grams
• Coconut Milk: 100 millilitres
• Onion: 1, small
• Garlic (Lasun): 4 cloves
• Mustard Oil: 2 tablespoons
• Mustard Seeds (Rai): 1 teaspoon
• Curry Leaves (Kadi Patta): 2 tablespoons
• Turmeric (Haldi) Powder: Just a pinch
• Pandan (Annapurna) Leaves: Half a leaf
• Salt: to taste

The Pandan leaf (called Annapurna leaf in India) is used to enhance the aroma of the dish. It is widely used in Sri Lankan cooking and also in the cuisines of the Far East.

The quantities mentioned above are for preparing four servings. Adjust the quantities proportionately to suit the number of servings that you require.

Preparation:

Wash the red lentils in cold water.

Peel, wash and finely slice the onion. Divide the sliced onion into two portions.

Peel, wash and chop the garlic cloves. Divide the chopped garlic into two portions.

Cut the half portion of the Pandan leaf into three pieces..

Method:

Let us start by cooking the red lentils. In Sri Lanka, the traditional way to prepare Dhal Curry is in a clay pot. However, you can use any suitable metal utensil that you have in your kitchen.

Add the red lentils to the pot along with one portion of the sliced onion; one portion of the chopped garlic; and the three Pandan leaf pieces. Also add the turmeric powder and salt to taste. Then add around 500 millilitres of water and stir to mix the contents of the pot well. Place the pot on a Medium flame and cook till the lentils are soft and well-done. This should take around 15 to 20 minutes.

While the lentils are cooking, let us proceed with the tempering of the spices. Heat the Mustard Oil in a pan on a High flame. The oil will soon reach its smoking point; streams of white smoke laden with the rich aroma of mustard will begin to rise from the surface of the hot oil. When this happens, turn the flame down to Medium.

To the hot oil, add the remaining portions of the sliced onion and chopped garlic. Sauté for around four minutes. Then add the mustard seeds and curry leaves. Continue to sauté till the mustard seeds begin to splutter.

Let us now go back to the pot containing the red lentils. Once the lentils are cooked and they turn soft, add the coconut milk and bring the contents of the pot to a boil. Cook for another five minutes or so.

Now add the tempered spices from the pan (along with the Mustard Oil that is left in the pan) to the pot containing the cooked red lentils. Stir to mix the contents well. Then turn the flame off.

Transfer the contents of the pot to a serving dish. Before serving, you can also sprinkle another tablespoon of Mustard Oil over the top of the dish to accentuate the flavour of mustard.

Your Sri Lankan Dhal Curry is now ready. Serve it hot. This dish is usually eaten with hot Basmati rice.

You can find more recipes at : https://www.purioilmills.com/recipes-in-english/