Tips to convert Pongal into a healthy feast

Replace white with brown rice: Although venn pongal is traditionally made with white rice and moong dal, variants using healthier alternatives such as brown rice has become popular. A tasty version can be made with brown rice and moong dal, since the former has lesser sodium than polished white rice. The amount of salt used can also be reduced, to help keep blood pressure under control.

Use millets for multiple health benefits: Foxtail millet, known as thinai arisi in Tamil, has been used in cooking extensively by natives of the state from centuries ago. Known for the low carbohydrate content, these grains are also low in the glycemic index too — a factor used to measure the rise in sugar levels in the body after a meal. Millets are rich in fibre and minerals, but even healthy produce can’t be eaten in excess so mind the serving portion and avoid going for second helpings.

Watch out for adulterated jaggery: This is a great tip for sakkarai pongal. Either kalkandu or jaggery has been used as a sweetener for this staple dish in the feast. However, it’s better to thoroughly check for jaggery’s purity before cooking with it. Taste a piece; it should not be salty or bitter at all if it is natural. Colour also plays a role so ensure the jaggery block or ball is dark brown. If it’s of good quality, it can be a great digestive, a rich source of iron and vitamin C.

Have a ‘green’ Pongal: In this season, a variety of greens are harvested and incorporating amaranth greens or lilva beans can make the savoury pongal more nutritious and filling. These greens are a storehouse for many phytonutrients, antioxidants and minerals and contain as low as 23 calories/100g.