A classic South Asian treat that’s not just about great flavor but also packs a punch when it comes to health benefits. It is usually enjoyed during chilly weather or after giving birth. This energizing health blend combines the goodness of ghee, nuts, seeds, and a variety of spices. Each of these panjeeri ingredients contributes its own unique nutrients, supporting your overall health. From the cozy warmth of ghee to the satisfying crunch of nuts, these elements blend perfectly to create a nutritious panjiri recipe that’s steeped in cultural traditions. So, let’s take a closer look at how these simple yet powerful panjiri ingredients bring both taste and nourishment to our lives.
Panjeeri Ingredients
Panjeeri consists of different nuts, whole wheat, and semolina, and forms a different taste, texture, and nutrition. Here’s the list of necessary superfoods to make the nutrient-rich panjiri supplement.
Semolina
Semolina is the primary ingredient in panjeeri, providing a soft and tender texture to the recipe. It is a good source of protein, vitamin B, and rich in iron. Moreover, the complex carbohydrates provide sustained energy.
Desi Ghee
Desi ghee is also another base of ingredients, which makes it nutritionally beneficial and aromatic too.
Panjeeri contains lots of dry fruits, which is why its nutritional value is higher and fulfills your body’s requirements. The following are the nuts that are used in the recipe mix.
Almonds (Badaam): Almonds are called the king of the house for good reasons. They are high in Vitamin E and packed with antioxidants. They help lower cholesterol, blood sugar levels and improve brain function. When roasted and crushed, almonds become an essential in our Panjiri.
Raisins (Kishmish):
Raisins are smart snacks! They are high in potassium and soluble fibers, which help prevent high blood pressure, heart disease, strokes, and stomach problems. Raisins also contain polyphenols, antioxidants that protect eye cells from damage.
Gums (Chaaron goondh):
They’re on top of their health protection game! The anti-carcinogenic, anti-inflammatory, and antioxidant properties of gamer Chaargoonds help combat radical chemicals. Their major functions include
- Increasing probiotic bacteria in the gut
- Promoting satiety after meals
- Lowing down gastric emptying
- Regulating hormone secretion
The above function also helps in maintaining appetite and weight.
Sugar (Cheeni):
Our Panjiri hits the sweet spot perfectly with sugar. Our desi delicacy becomes obsessively irresistible because of sugar, and she knows that too well. Although you may avoid her by opting for shakkar and brown sugar variants, sugar is undoubtedly indispensable to our classic Panjiri recipe.
Pistachios (Pista)
The green nut is hard on the outside and full of vitamin B6 and thiamine. This keeps your blood vessels healthy and keeps your blood pressure in check.
Fox Nuts
You found it rolling in the jar everywhere, but besides, it has very serious health advantages. It contains calcium, proteins, and fiber; it is gluten-free but still contains a high protein and carbohydrate content. The compound kaempferol in them also reduces inflammation in the body.
Poppy Seeds
These tiny seeds in the panjiri recipe are not so tiny in providing nutritional benefit to your body. They provide a significant amount of calcium, magnesium, phosphorus and distinctive flavor.
Melon Seeds
This panjiri ingredient can fight free radicals and oxidative stress. It acts as an
- Memory booster
- A neurotonic (that strengthens the nerves)
- A neuroprotective (that protects the brain)
- A nootropic (that improves learning, reasoning, and perception of new things).
Desiccated Coconut (Khopra)
Desiccated coconut is one of the most tropical and refreshing touches in our panjeeri ingredients. It brings so much good stuff to the panjeeri like magnesium, vitamin B6, iron, zinc, copper, manganese, and selenium. It prevents your weakened bones, saggy skin, and prevents your freckles, wrinkles, and aging spots.
Dried Dates
Dried Dates contribute to both depth and flavor to our panjeeri. The natural sweetness and chewy texture of dried dates make them an excellent addition. As well as being rich in essential nutrients, dates are rich in fiber, which prevents constipation and promotes regular bowel movements.
Raisins
Raisins contain iron, which supports blood flow and reduces anemia, making them especially beneficial for women during pregnancy and postpartum recovery. They are also good sources of potassium, which contributes to the regulation of blood pressure and the prevention of heart disease. The antioxidative properties of raisins are also high, including polyphenols and flavonoids, which help to combat oxidative stress.
Edible Gum Crystal
Edible gum crystals, often referred to as “gond” or “gondh,” hold a unique place in the world of food. The inclusion of edible gum in panjiri ingredients contributes a dose of prebiotic fiber, which aids in maintaining a healthy gut.
Panjeeri Ingredients Health Benefits
Panjiri is an incredibly delicious and tried-and-true Indian sweet, and altogether, the panjiri ingredients contain
Here are some of the most common benefits of eating panjiri:
- Energy booster: Panjeeri’s unique blend of complex carbohydrates, healthy fats, and protein gives you a continuous energy source. It is particularly beneficial for athletes recovering from an illness, as well as children who require an energetic boost during the day.
- Protection against infections: Rich in antioxidants, vital minerals, and vitamins, Panjiri assists in strengthening your immune system and makes it more resilient to illness and infections.
- Bone Health: Nuts and seeds, Fox nuts (makhana), provide a significant quantity of calcium as well as other bone-building minerals. They aid in maintaining healthy and strong bones.
- Maintains Weight: The healthy fats and fiber keep you feeling full for longer, reducing cravings and helping you lose weight.
- Postpartum Recovery: Traditional Panjeeri is a staple food for new mothers during the postpartum period. Besides replenishing energy stores, lactation is supported, and postpartum recovery is promoted by its rich nutrient profile.
- Overall well-being: Incorporating it into a balanced diet has positive effects on overall well-being. As a result, it can contribute to a better sense of well-being, improved cognitive function, and increased stamina.
- Digestive Aide: The fiber content in Panjeeri ingredients, specifically the whole-wheat flour added, helps to promote regularity and healthy digestion. It can also ease constipation.
