The document discusses Punjabi cuisine as part of Sikh culture. It provides details on common dishes like chapati (flatbread), saag (spinach dish), dal (lentils), lassi (yogurt drink), palak paneer (spinach and cheese), samosa (fried pastry), ladoo (sweet balls), and ghee (clarified butter). These foods are an important part of Punjabi and Sikh traditions. They are nutritious, high in proteins and minerals, and provide health benefits like reducing cancer risk, aiding digestion, and boosting immunity. The cuisine is influenced by the geography of Punjab and seasonal variations in weather.

1. PUNJABI
CUISINE IN
SIKH CULTURE
DR HARDEV SINGH A/L HARPAL SINGH
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2. INTRODUCTION
• Punjab is a state located in northwest region of India and is one of the most prosperous
states.
• The name Punjab is made of two words Punj (Five) + Aab (Water) derived from land of
five rivers.
• Punjabi cuisine may be a culinary style originating within the Punjab, a locale within the
northern portion of the Indian subcontinent, which is presently separated in an Indian
region and a Pakistani region.
• In traditional Punjabi homes, milk products are organic and churned, and hence keep
diseases at bay. Another important thing to understand is that since this food is made and
customized for the northern region, geography places a huge aspect. Food is determined
by winter, summer and spring. Since the northern region is greatly affected by these three
weathers, food choices change as per season to maintain ideal body temperature.
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3. CHAPATI Chapati or also known as Indian flatbread is a routine
food cuisine for Punjabi culture people.
Chapati is made is usually made whole wheat flour rather
than refine wheat and nothing else where it is eaten with
some gravy such as dal and curries or even take with
fresh yogurt.
It has a myriad list of health benefits to offer and is
enriched with nutrients such as vitamin (B1, B2, B3, B6,
and B9), iron, calcium, phosphorus, magnesium and
potassium. A plain roti is an excellent source of soluble
fiber, which helps lower blood cholesterol levels, prevents
constipation and helps keep our digestive system healthy.
To add some health benefits it is always recommended
vegetables like beans, carrot, spinach and mix them with
the dough.
Finally, Chapati can be fattening and avoiding ghee would
be more nutritious. The only way roti can become less
fattening don't use ghee or oil. 3

4. Saag is a vegetable dish usually made from spinach, mustard greens, collard greens,
basella, finely chopped broccoli or other greens, along with added spices and
sometimes other ingredients such as paneer (yogurt) is added.
Spinach is a popular functional food. This leafy vegetable is full of nutritional
properties and contains a large amount of essential nutrients. It has anti-cancer,
antioxidant properties that inhibit the growth of malignant cells. It helps to promote
healthy cell division, thereby improving the healing properties of the body.
Spinach contains Vitamins A, B, C, E, K , zinc, magnesium and large amounts of
iron that is necessary for the red blood cells in the body. Spinach is also helpful in
the maintenance of the hair, skin, nails and eyesight.
SAAG
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5. The will be a season for “sarson ka saag (mustard greens
with spinach) but it isn’t too late for you to enjoy its
healthy green goodness.
The main ingredient mustard leaves are rich in anti-cancer
nutrients and also help lower blood cholesterol levels.
Spinach is a good source of fiber and is loaded with
magnesium, which is needed for healthy nerves and
muscles. Ginger, garlic and onions, which are used in this
dish, have anti-inflammatory benefits and are very high in
antioxidants.
While traditionally, sarson ka saag is enjoyed with butter
and cream, reduce the amount of butter added to lower
calorie intake. Remember to pressure cook the greens as
boiling leads to nutrient losses
SARSON KA SAAG
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6. DHAL
Dals are an integral part of the Indian diet. A major source of protein, that
the vegetarians use in their everyday meals. The variety of dals are endless.
From moong dal to toor dal and chana to rajma, the list is endless.
It is loaded with protein, fibre, magnesium, calcium, B vitamins and folate
that boost overall health.
Rich in essential nutrients masoor dal promotes skin health and prevents
acne.
Good source of dietary fiber regulates blood sugar spike.
Abundant in protein, mineral and antioxidants dal help to boosts
immunity.
Dal contains a neurotoxin known as B-N-Qxalyl amino alanine (BOAA),
which is a harmful amino acid. The level of toxin in the newly developed
varieties is within safer limits, hence reasonable consumption after proper
processing may not be harmful.
Dal soaked in water for 6-8 hours before cooking loses about 1/3rd of
toxins. Dehusked Dal when soaked in warm acidic solution of pH 4.0 or
alkaline solution of pH 9.2 (temperature 80C) for 30-60 minutes loses
about 80-90% of total neurotoxins.
Accumulation of BOAA,( Rajendra ,2006)
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7. PUNJAB LASSI
Lassi is a popular traditional yogurt based drink that originated in the
Punjab region.
Lassi is a blend of yogurt, water, spices and sometimes fruit.
Namkeen (salty) lassi is similar to doogh, while sweet and mango
lassis are like milkshakes.
The drink has a range of health benefits. It has a cooling effect on the
body during hot summers. Doogh also aids digestion, boosts
immunity and prevents bladder or vaginal infections due to the
beneficial effect of yoghurt
During the spring festival such as Holi in Punjab a special type of
Lassi will be made that are usually infused with cannabis and known
as Bhang in Punjab.
It is an edible preparation made from the leaves of the cannabis plant
originating from the Indian Subcontinent. It has been used in food
and drink as early as 1000 BC in ancient India.
The Effect of Doogh (Yogurt Drink) on Reaction Time and Vigilance (Javed et al, 2018)
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8. 8
PALAK PANEER
Paneer is an Indian cheese that is high in nutritive value. It is rich in
calcium and protein.
Palak paneer is a popular Indian vegetarian dish made with paneer
cheese in a rich, thick sauce consisting of puréed spinach mixed
with tomatoes, garam masala, garlic, and numerous spices.
Paneer provides instant energy to the body, a bite of cheese can
act as your energy bar too. Hence, paneer should be part of your
daily diet especially if you are a vegetarian as it fulfills protein need
of the body.
Paneer is an excellent source of protein especially for vegetarians
who do not get their intake from meat products. It is also a rich
source of selenium and potassium. Potassium benefits in curbing
memory loss and selenium is useful in infertility treatments. Paneer
also has calcium. It helps in building stronger teeth and bones.

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SAMOSA
A samosa is a South Asian fried or baked pastry with a savory filling like spiced
potatoes, onions, peas, chicken and other meats, or lentils. It may take different
forms, including triangular, cone, or half-moon shapes, depending on the
region.
Samosas are often accompanied by chutney, and have origins in medieval times
or earlier. Due to emigration and cultural diffusion from these areas, samosas
today are often prepared in other regions.
A small size samosa is about 240 calories, loaded with carbs, saturated fats and
has no other nutrients in it. But it's not the potato or the flour that’s causing
half the harm. It’s the oil that it is being cooked in. The threat is even more
when the dishes are eaten from roadside stall, when vendors make use of oil
that gets stale due to repeated frying. They also use hydrogenated oil that has
trans fatty acid.
Trans fats are generated when liquid oils are turned into solid or semi-solid fats
through hydrogenation, a process by which hydrogen is added to vegetable oil.
This happens when oil is recycled during cooking, or when food is heated over
and over again in the same oil it was cooked in.

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LADOO/LADDU
Laddu or ladoo is a sphere-shaped sweet originating from the Indian
subcontinent. Laddus are primarily made from flour, fat and sugar.
Laddus are often made of gram flour but can also be made with semolina.
Sometimes ingredients such as chopped nuts and/or dried raisins are also
added.
Gram flour contains high protein and fiber which makes it ideal for weight
loss. It helps to control cholesterol levels and reduce hypertension.
It contains magnesium that helps to maintain blood pressure and prevents
cardiovascular health problems.
It also contains nutrients that can improve bone and heart health.
Iron and other minerals help prevent anemia and enhance metabolism.
Ghee helps absorb nutrients and can improve the immune system as it
contains antioxidants. It can also relieve digestion issues but too much
saturated fat can elevate the risk of heart disease.

11. GHEE
• One tablespoon (15g) of ghee has approximately 135 calories, all of which
come from fat. That small amount of ghee has 15 grams of total fat and 9
grams of saturated fat, or 45% of the recommended daily value. A
tablespoon of ghee also has 45 milligrams of cholesterol, or 15% of the
daily value. Ghee is free of sodium, carbohydrates, fiber, sugar and
protein.
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A(charya KT,1997)

12. BENEFITS OF GHEE
• 1. Regular consumption of ghee enhances mental and physical strength keeping the body healthy. It
also assists the body get rid of all toxins and impurities. Moreover it keeps tendons and muscles
healthy as well as enhancing eyesight.
2. It helps stimulate the digestive system hence assisting in weigh lose as long as one engages in a
well balanced diet and regular exercising.
3. For individuals with cholesterol conditions, ghee is their better fat alternative compared to regular
butter as it has lower fat content.
4. Ghee has a high melting point therefore it will neither burn nor smoke when cooked. One can fry
and cook with it without it breaking down to free radicals as many oils tend to do.
5. Stimulate appetite; Ghee stimulates the production of gastric acid in the stomach which in turn
makes one feel hungry and just want to eat. This acid as well aids in the digestion process.
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13. (Serunjogi et al.,1998)
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6. It is rich in Conjugated Linoleic Acid and vitamin K2; These acids give ghee its antioxidant and
anti-viral property which prevents against pre-mature aging and wrinkling.
7. Just like coconut oil, it is nutritionally enriched; Ghee is enriched with medium saturated fats
which are directly absorbed by the liver and used for energy production. Hence ghee can be used
as an energy source by athletes.
8. Anti-cancer and anti-inflammatory; Ghee is used to treat bowel inflammations and stomach
conditions such as ulcerative colitis and Crohn’s disease. Ayurvedic physicians also used ghee
for centuries to reduce inflammations.

14. DISADVANTAGES OF GHEE
1. Since ghee is entirely made up of fat, too much of it can lead to
weight gain.
2. Since fat is generally not good for the cardiovascular system,
consuming too much of ghee exposes one to cardiovascular conditions
such as hypertension and heart attacks.
Ghee is good for one’s health but it is can also be dangerous if not
regulated. Therefore it is always good to take it moderation.
(Raheja,1991)
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1) Acharya KT. Ghee, vanaspati, and special fats in India. In: Gunstone FD, Padley FB, editors. Lipid Technologies and
Applications. New York: Marcel Dekker Inc; 1997. pp. 369–90
2) Serunjogi ML, Abrahamsen RK, Narvhus J. A review paper: Current knowledge of ghee and related products. Int Dairy J.
1998;8:677–88
3) Raheja BS. Dietary fats and habits and susceptibility of Asian Indians to NIDDM and atherosclerotic heart disease. J
Diabet Assoc India. 1991;31:21–8
4) The Effect of Doogh (Yogurt Drink) on Reaction Time and Vigilance (Javed et al, 2018)
REFERENCE
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