The monsoon season in Goa brings not just a refreshing change in weather, but also a bounty of unique local produce. This is the perfect time to indulge in traditional Goan dishes made with abundant ingredients and best enjoyed during this time of year. Here’s a guide curated by Dr Joline from Dr Joline's Clinic to some of the most nutritious and flavourful foods to include in your monsoon diet in Goa.

Goan cuisine is a rich tapestry of flavours, especially during the monsoon. From the spicy and tangy Khatkhate(a traditional Goan vegetable stew) to the comforting Prawn Balchão (a spicy prawn pickle) and the sweet delight of Patoleo(rice cakes filled with jaggery and coconut), the local fare is as diverse as it is delicious.

Embrace Seasonal and Local Produce

Monsoons in Goa are marked by an array of seasonal vegetables and fruits that are not only delicious but also packed with nutrients essential for boosting immunity and maintaining good health. Here are some must-have ingredients that Dr Joline recommends keeping in line with her mantra "Local, Seasonal, Traditional":

Bhutta (Corn)

• A monsoon favourite, bhutta is rich in fibre and essential nutrients. It can be roasted and enjoyed with a sprinkle of salt and lime or added to soups and salads.

Chawli (Black-eyed Peas)

• These legumes are rich in protein and fibre, making them an excellent addition to your diet. They can be cooked with coconut, onions, and spices for a wholesome meal.

Kulith (Horse Gram)

• Known for its health benefits, kulith is used in various Goan dishes. It is typically cooked with coconut and spices, making a nutritious and tasty curry.

Kantola (Spiny Gourd)

• This unique vegetable is rich in antioxidants and vitamins. It is often cooked with onions and coconut, adding a delightful crunch to your meals.

Taikilo (Cassia Tora)

• Taikilo leaves are known for their medicinal properties and are often used in traditional Goan dishes. They are usually cooked with coconut and spices, enhancing their nutritional value.

Banana Flower

• Banana flower is a highly nutritious ingredient that is rich in fibre and antioxidants. It is often used in curries and salads, adding a distinct flavour and texture.

Raw Banana

• Raw bananas are versatile and can be used in a variety of dishes, from curries to fritters. They are a great source of vitamins and minerals.

Colocasia (Taro)

• Colocasia leaves and roots are commonly used in Goan cuisine. However, it is advisable to consume them before mid-August due to their potential to cause digestive issues later in the season.

Tender Bamboo Shoots

• These are monsoon delicacies in Goa, which is known for its unique taste and nutritional benefits. They are often cooked with coconut, tamarind, and spices.

Traditional Goan Cooking Methods

During the monsoons, these local ingredients are often prepared using traditional Goan cooking methods that enhance their flavours and nutritional value. Common cooking methods include:

• Using Onions, Coconut, and Dals: Most Goan dishes involve a base of onions, grated coconut, and dals (lentils), which provide a rich source of proteins, fats, and fibres.
• Incorporating Kokum or Tamarind: These souring agents are essential in Goan cuisine, adding a tangy flavour to dishes and aiding in digestion.
• Slow Cooking: Many traditional recipes involve slow cooking, which helps in retaining the nutrients of the ingredients and blending the flavours well.

Sample Recipes

Here are a couple of simple recipes to try with these seasonal ingredients:

Kulith Curry (Horse Gram Curry)

• Ingredients: Kulith, grated coconut, onions, garlic, tamarind, spices (cumin, mustard seeds, turmeric, chilli powder)
• Method: Soak kulith overnight. Cook with onions, garlic, and spices. Add coconut and tamarind, and simmer until well cooked.

Banana Flower Stir-fry

• Ingredients: Banana flower, grated coconut, onions, green chillies, turmeric, mustard seeds
• Method: Clean and chop the banana flower. Sauté onions and green chillies in mustard seeds. Add banana flower, turmeric, and salt. Cook until tender. Finish with grated coconut.

Monsoon in Goa is not just a season; it’s an experience. The pitter-patter of raindrops, the lush green landscapes, and the tantalizing aroma of local delicacies make this time of the year truly magical. But while indulging in Goan monsoon specialities, it’s essential to maintain a balanced diet to stay healthy. That's where Dr. Joline's clinic comes into play, offering expert guidance on nutritional plans tailored to the monsoon season.

How Dr. Joline's Clinic Can Help

Dr. Joline, a renowned nutrition expert, emphasizes the importance of maintaining a balanced diet during the monsoon. Her clinic offers personalized nutritional plans that consider the unique dietary needs of the season. By integrating local ingredients and delicacies, Dr. Joline ensures that you enjoy the best of Goan cuisine while staying healthy.

Tips for Healthy Eating During Monsoon

1. Incorporate Seasonal Fruits and Vegetables: Monsoon is the season for fresh produce. Include local fruits like jackfruit and vegetables like drumsticks in your diet. Dr. Joline’s clinic can provide you with a detailed list of seasonal produce and their benefits.

2. Stay Hydrated: The humidity can often mask the need for hydration. Drinking plenty of water can keep you hydrated.

3. Moderation is Key: Enjoy your favourite Goan delicacies but in moderation. Dr. Joline’s clinic offers portion control strategies that allow you to savour your meals without overindulging.

4. Avoid Street Food: While tempting, street food can often be unhygienic during the rainy season. Opt for home-cooked meals using recipes provided by Dr. Joline’s clinic, ensuring you don’t miss out on flavours or nutrition.

Conclusion

Eating seasonally and locally during the monsoons in Goa not only enhances your culinary experience but also ensures that you are consuming fresh, nutrient-rich foods that support your health and well-being.

Embracing the monsoon in Goa with its seasonal local delicacies is an experience that should not be missed. With the expert guidance of Dr. Joline and her clinic, you can enjoy these culinary delights while maintaining a balanced and healthy diet. Visit Dr. Joline's clinic (book an appointment at drjoline.com) for a personalized nutritional plan that fits your lifestyle and seasonal needs

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