Can Art of substitution be used to demote junk food and to promote traditional food?

We are currently undergoing a great change in what we eat and how we eat. Most importantly we are transferring ourselves from the traditional food culture to junk food culture compromising the food safety. Amidst of all, the universal fact is that traditional food culture has been related with positive health outcomes. New technologies, modern supermarkets, food marketing etc are driving us this catastrophe.

If so, what about junk food?

Most of us say that the junk food consumption is not healthy due to its poor nutrient content. These Junk food always will be of high salt, high sugar & high fats but will be lacking in proteins, vitamins & fibers. French fries, cakes, hamburgers, Pizzas and in packaged foods such as crackers, chips, cookies and biscuits are some examples for junk food. Actually these junk food are being manufactured by processing the raw ingredients by adding hydrogenated oils, trans-fats and mono-sodium glutamate to enhance taste and prolong the shelf, which will pave the way to adverse health effects.

What are the so called adverse effects?

The nutritional value of junk food is very low. As there is no natural phytochemicals in junk food, which are responsible for soaking up the free radicals, development of diseases is most likely. Consistent intake of junk food can lead to poor concentration, high cholesterol, respiratory diseases &heart diseases. As junk food contain very low amounts of vitamins, proteins and fibers; the energy produced will be very low. So we will be quickly get weakened despite the feeling of fullness. Moreover over sustained intake of junk food can lead to accumulation of fats leading to the high cholesterol levels. This can strain the liver for metabolism and might end up with liver damage. Plaques formed with fat accumulation, can lower the blood flow to the brain cells, hence there would be poor supply of oxygen to the brain cells which ultimately make the brain cells stale; consequently, we may have poor concentration on our daily activities. Fat accumulation is also possible in bronchioles. Accordingly, poor oxygen supply to the lungs can ensue respiratory tract diseases as well. Most of all, one of the frequent adverse health impact is Myocardial infarction due to the plaque formation in arteries.

Junk food is bad for our health; yet they are very popular.

Why????

One of the main factors is the time. With the busy life we lead, most of us find less time to be spent on food preparation. So we try to reach junk food which is simple, easy and quick. Further they are even being delivered to our doorsteps, reducing hassles and making our eating habits more convenient.

Taste factor also immensely contribute for junk food addiction. The taste of junk food are achieved by lavish usage of salt, sugar, fats and additives. Hence this marvelous taste pushes us to select the option of junk food.

More over Advertising play a major role in making our mind crave for junk food. The advertisements are developed in a very attractive manner, especially, they are mostly designed targeting the youth and children. Sometimes, children who follow very healthy eating habits, may move towards junk food lifestyle in a second with a single attractive advertisement. Easy transportation, cost and long shelf life are also some factors which have positive impacts on junk food.

Then the question comes; can a famous food be bad??

No food is bad. But when the contribution of calories and other factors exceed the nutrient content, then there is something left unresolved.

What yummy.pots would suggest as a solution?

It’s the Art of Substitution. The eating habits of children, adolescents, and the youth remain imperial as they are most likely to remain unchanged throughout their life. Excluding junk food from their not accomplishable. Only frequency and amount taken can be controlled. In addition, promoting the traditional food is not that easy in this fast world.

Hence I feel, it’s none other than total substitution which can support to get rid of junk food consumption. We the homemakers can be successful in this, if we can feed them with alternatives which do not compromise taste, but are highly nutrient.

Anything with high nutrients but tastes delicious???

Of course yes. In scientific researches, junk food is defined as something with high sugar, oil and fats. But traditional food as high intake of fiber and grains. Hence traditional food but little modified to make it more delicious can be used as a substitute.

The attempt of yummy.pots on Art of substitution

Coconut flat bread; frequently called Pol rottie / Thengai poo rotti is a traditional food in Sri Lanka which is served with a special spicy chili paste called Katta sambol/Lunumiris. This has been a famous dish among generations, but not much with current children and youngsters.

However, Yummy.pots made an attempt to modify this dish as Fish stuffed coconut flatbread. Further creative kitchen girl personally experienced how the family members enjoyed the

new dish.

Here is the recipe for you to make your family members happy.

Ingredients for flat bread (gives out 15 flat breads)

· 1kg wheat flour

· Scraped coconut from 1 whole coconut

· Coconut water /water(to make the dough)

· Pinch of salt to taste

· 50ml of sesame oil/ olive oil (any cooking oil)

· Butter or ghee to grease the flat breads

· Little more flour for additional use

Ingredients for filling – fish (Note: you can make this filling using vegetables, chicken, beef etc)

· 500g of fish (boiled and smashed)

· 250g potatoes (boiled and smashed)

· 100g of finely cut onions

· 5 finely cut green chilies

· Stigs of curry leaves and pandan leaves finely cut

· 1tbs of ginger garlic paste

· 50ml of sesame oil/ olive oil (any cooking oil)

· ½ tsp turmeric powder

· ½ tsp coriander powder

· ½ tsp cumin powder

· Pepper, chilies flakes, and curry powder (can be added based on the spicy taste you need)

· Pinch of salt for your taste

Here we go….

First to make the dough add all the ingredients except coconut water. Mix well with your fingertips. Then add coconut water little by little and make a non-sticky dough. Let it rest for about 15 minutes. Then you can make 15 small balls and let it rest for 30 minutes

Meanwhile you can prepare the filling. First add 50ml of cooking oil to the pan. Then add the ingredients in the following order. Ginger garlic paste, onions, green chilies, curry leaves and pandan leaves and saute well. Then add all the spices and mix till the raw aroma is diminished. Then add the smashed potatoes and next the smashed fish. Now you can mix well and taste. Add the required if you feel the taste is lacking with any spice. Allow it to cool. Once cooled, Make 15 curry balls and keep.

Take a dough ball and make it bit flattened using your fingers so that you can keep the curry ball at the center and cover it. Now again it’s in the shape of a ball

Sprinkle enough flour on the surface you use for the rolling and also over the dough ball and start rolling back and forth. Turn the flat bread side to side and continue rolling till you get 1/5 inches. Make sure you roll it carefully as any damage to dough skin can leak out the curry.

Now you can roast bread on a pan (as you roast pol rotties). When it is sufficiently cooked add butter or ghee on both sides and take out from the stove (Adding ghee, butter or any oil helps you to remove flour patches and to give a smooth dough skin.

you can serve with tomato sauce or ketch up so that your family members will love the new experience.

Hope you will enjoy the recipe.

Healthy cooking for wealthy living!

By creative kitchen girl @yummy.pots

References

Fuhrman, J. (2018) The Hidden Dangers of Fast and Processed Food*, American Journal of Lifestyle Medicine, 12(5), pp. 375–381.

Majabadi, H. A., Solhi, M., Montazeri, A., Shojaeizadeh, D., Nejat, S., Farahani, F. K. and Djazayeri, A. (2016) Factors influencing fast-food consumption among adolescents in Tehran: A qualitative study, Iranian Red Crescent Medical Journal, 18(3), pp. 7–9.

Sproesser, G., Ruby, M. B., Arbit, N., Akotia, C. S., Alvarenga, M. D. S., Bhangaokar, R., Furumitsu, I., Hu, X., Imada, S., Kaptan, G., Kaufer-Horwitz, M., Menon, U., Fischler, C., Rozin, P., Schupp, H. T. and Renner, B. (2019) Understanding traditional and modern eating: The TEP10 framework, BMC Public Health, BMC Public Health, 19(1), pp. 1–14.