After coming home in evening there’s nothing like a warm plate of dal-chawal with a teaspoon of ghee and squeezing little lemon juice on it. For most Indians, dal chawal is more than just food; it’s an emotion, a comfort. Why dal chawal is truly the ultimate comfort food for all of us? The beauty of dal-rice lies in its simplicity. Unlike fancy dishes, dal chawal doesn’t need exotic ingredients. Just basic dal and rice.  I cook dal as follows:

1 small cup toor dal (pigeon pea)
2 cups of water
½ spoon of turmeric powder
½ spoon asafoetida powder
1 spoon full of ghee
1 spoonful of cumin
Salt for taste

I cook toor dal (yellow split pigeon pea lentils, 1 small cup with 2 cups of water by adding ½ tablespoon turmeric powder to cook the dal. After 4 whistles of pressure cooker, I remove the dal and give it tadka of cumin seeds in ghee by adding salt for taste.

I like steamed Ambamohor rice which is called mango blossom rice in English. Having a good aroma and fragrance. Ambamohar is a short-grain rice, they are cooked on special occasions and are mainly grown in Maharashtra.

Dal-rice is packed with nutrients. Dal, depending on the type (toor, moong, or masoor), is full of essential vitamins, minerals, and antioxidants. It’s also a fantastic source of plant-based protein, making it an excellent choice for vegetarians. Dal is rich in protein, fiber, and essential nutrients. Rice, on the other hand, provides carbohydrates for energy. Together, they make a wholesome, balanced meal that’s light on your stomach but heavy on nourishment. Rice, whether white or brown, is primarily a source of carbohydrates, providing energy for the body. It also contains protein, fiber, and various vitamins and minerals. Specific nutrients include B vitamins, magnesium, phosphorus, selenium, iron, and manganese. Brown rice is a good source of fibre and antioxidants like phenols and flavonoids. 

What Makes Dal Chawal Good for a Balanced Diet? Its gentle on the stomach, it is super easy to digest. Together, they create a perfect balance of nutrients that doesn’t burden your tummy. If you’re recovering from a stomach bug, dealing with acidity, or just want a break from heavy, greasy food, your perfect solution is dal chawal for a balanced diet. Its simplicity is what makes it a favourite meal for all ages, from toddlers to grandparents. This combination of meal is as easy on the stomach and on the heart.

If you add a dollop of dahi (curd) to your dal chawal, the combination of dal chawal and curd works wonders for your gut health. Curd has probiotics, which are good bacteria that improve digestion and boost your immunity. This dish isn’t just food; it’s a mood. The warm, creamy dal paired with soft, fluffy rice has an almost therapeutic effect. Add a squeeze of nimbu (lemon) or a side of achaar (pickle), and suddenly, your worries seem a little smaller. Dal-rice is a comfort food. If you are struggling  with gluten sensitivity, dal-rice combo a safe and satisfying option. It suits for the pocket and the time.

Mindful eating means paying attention to an eating experience with all of our senses; seeing, tasting, hearing, smelling, feeling while witnessing the emotional and physical responses that take place before, during and after the eating experience. It means allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and training by respecting your own inner wisdom. It requires using all your senses in choosing to eat food that is both fulfilling and nourishing to your body. It also requires acknowledging responses to food such as likes, dislikes, or neutral without conclusion.

What is mindfulness? It is deliberately paying attention, being fully aware of what is happening both inside and outside you: in your body, heart and mind and outside you in your surrounding environment. Mindfulness is awareness without any criticism or judgement.

Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body. We pay attention to the colors, aromas, temperature of food, textures, flavours, size and shape and even the sounds (crunching) of our food. We pay attention to the experience of the body. Where in the body do we feel hunger? Where do we feel satisfaction? What does half-full or half empty feel like? What does one do after eating?

In mindful eating, we also pay attention to the mind, avoiding judgement or criticism. In my opinion, when we watch TV, read a book, chitchat on phone while eating, our mind gets distracted. We stop paying attention to our eating. We act on an impulse, by withdrawing the right attention to our eating or drinking.

Though a daily chore, eating and drinking affects our mood. Fibre foods like complex carbohydrates that contain soluble fiber can slow the absorption of sugar into your bloodstream and increase serotonin, the “feel good” chemical, both of which decrease mood swings. You can find healthy amounts of fiber in leafy vegetables, fruits, and in some root vegetables. Eating regular meals and snacks at the same times every day helps keep blood sugar levels steady. Eating at regular intervals helps to ensure that the body has a continuous source of fuel, and this may assist in keeping your mood stable.

According the adage, its better late than never the old habits of eating and not paying attention to eating can be changed with little practice. Don’t try to make drastic changes. Lasting change takes time, and is built on many small changes. There is a clear relationship between food and your state of mind. Try to understand your body’s needs. When you combine strategies for eating regularly with foods that may have a positive effect on your well-being, you can plan meals that may help you to feel better. You can also avoid foods that may make you feel not so good. Pay attention to what is good and not good for you to eat and drink.

1. Begin mindful eating, to remain happy and healthy.

2. Give priority to your mealtimes.

3. Take 15 minutes to sit down and enjoy your meal.

4. Avoid distractions whilst eating.

5. Always sit down for meal. Try to avoid eating standing up or in front of the fridge.

6. Serve your food onto a plate/bowl.

7. Try to avoid eating food from the packet, ice cream tub, take away container, etc.

8. Rest your cutlery next to your plate between mouthfuls and make a conscious effort to chew your food thoroughly.

9. Eat only until you are 80% full, meaning till you feel satisfied, but not overly full.

For a healthy body and happy soul self-study, mindfulness, compassion, awareness of our mind and body matters; for this, understanding our relationship with eating helps in cultivating a lot of insights. Begin mindful eating right today.