Panjeeri is a traditional Pakistani and Indian health food made from a blend of dry fruits, seeds, grains, and spices. It is commonly consumed during the winter months due to its warming properties and rich nutritional profile. This delicacy has been cherished for centuries in South Asia for its ability to provide warmth, energy, and strength, particularly for new mothers, growing children, and anyone needing an immunity boost.
How is Panjeeri Made?
Panjeeri is made using a variety of nutrient-dense ingredients, although the exact recipe can vary by region and family tradition. Below are the most common steps involved in making this wholesome treat:
Ingredients
The basic ingredients include whole wheat flour (or semolina), ghee (clarified butter), sugar or jaggery, edible gum (gond), dried fruits (like almonds, cashews, and raisins), seeds (like poppy and flax seeds), and various spices (such as cardamom and fennel seeds).
Preparation Steps
Roasting the flour: Whole wheat flour is roasted in ghee until it turns golden brown, releasing a nutty aroma. This is the base of the panjeeri.
Frying nuts and edible gum: The dried fruits, nuts, and edible gum are fried separately in ghee until crisp. The edible gum, when fried, puffs up and becomes crunchy, adding a delightful texture.
Combining ingredients: All the ingredients, including ground spices, are mixed with the roasted flour and sweetener (sugar or jaggery) to create a crumbly, granola-like consistency.
Cooling and storage: Once cooled, the panjeeri is stored in airtight containers and can be consumed daily in small portions.
Health Benefits of Panjeeri
Panjeeri is more than just a treat; it is a superfood with a wide range of health benefits:
Energy Booster
The combination of ghee, nuts, and whole wheat makes panjeeri an excellent energy booster. Its high caloric content provides sustained energy, making it ideal for those recovering from illness or needing a nutritional boost.
Postpartum Recovery
In South Asian cultures, panjeeri is often recommended for new mothers due to its rich nutritional profile. It helps in restoring strength and aids in postpartum recovery by promoting healing, improving lactation, and increasing stamina.
Improves Digestion
The inclusion of ingredients like fennel seeds, flax seeds, and edible gum helps to improve digestion. These ingredients are known for their anti-inflammatory properties, which soothe the digestive tract and improve gut health.
Immunity and Bone Health
The dry fruits and seeds used in panjeeri are rich in vitamins, minerals, and antioxidants, which help strengthen the immune system. The calcium and magnesium content from nuts like almonds and cashews also support bone health, making it beneficial for people of all ages.
Warming Properties
Panjeeri’s warming ingredients like ghee, nuts, and spices make it ideal for winter consumption. It helps the body retain warmth and prevents cold-related ailments like coughs, colds, and joint pain.
Weight Gain for Underweight Individuals
Due to its high-calorie content, panjeeri is often recommended for those who are underweight or looking to gain healthy weight. Consumed in moderation, it provides the body with essential fats and proteins that promote muscle mass.
When and How to Consume Panjeeri?
Panjeeri can be enjoyed in various ways. It is traditionally consumed in small portions (1-2 tablespoons) in the morning with a glass of warm milk or water. Some people prefer adding it to yogurt or sprinkling it on top of oatmeal for an added nutritional boost.
While it is especially beneficial in the winter months, panjeeri can be consumed year-round in moderate quantities to reap its health benefits.
Conclusion
Panjeeri is a powerhouse of nutrition, offering a perfect blend of flavor, health benefits, and tradition. Whether you’re a new mother looking for postpartum support, someone needing an energy boost, or simply seeking a delicious winter snack, panjeeri is a versatile and beneficial addition to your diet.
For more detailed recipes and preparation techniques, you can visit traditional South Asian recipe websites or culinary blogs for inspiration.
#panjiri #panjirirecipe #mohsinbhatti
