New Year Detox: Ingredients to Add to Your Meals For A Healthy Start In 2025

Indian kitchens have always been a source of wellness, where food and medicine often overlap. Traditional ingredients like turmeric, amla, and ginger have been the backbone of regular diets — not just for their flavours but also for their healing properties. Growing up, my grandmother often spoke about how ingredients should not only fill our plates but also nurture our bodies. Her raw beetroot salads and delicious amla murabba were the flavours of my childhood. 

For centuries, their benefits have been passed down through stories, recipes, and rituals, shaping the health and well-being of countless families. 

Let’s take a look at how these simple ingredients can transform our meals – and our lives — one bite at a time.

For Your Digestive Health

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• Ginger

Ginger has always been a trusted ally for digestive health. Its natural compounds, like gingerol, not only help soothe an upset stomach but also reduce bloating and improve digestion. Bonus point: ginger also contains antioxidants good for reducing inflammation. 

Ways to consume:

1. Ginger can be brewed into teas with a little lime and honey, perfect for digesting a heavy meal. 
2. You can grate a little bit of ginger in healthy smoothies or add to warm soups.
3. It can also add a zing when used in stir-fries and curries. 

• Kokum

Kokum (Malabar Tamarind/Garcinia Indica), a fruit native to India’s coastal regions, is packed with antioxidants. Its natural cooling properties help treat acidity and improve digestion, making it a staple in many traditional recipes. 

Ways to consume:

1. Kokum can be used to make Solkadhi, a sour and refreshing drink loved by almost everyone.  
2. You can add it to fish curries and soups for a tangy flavour.
3. It can also be used to prepare a refreshing and cooling kokum sherbet.

For Boosting Immunity

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• Amla 

Amla, or Indian gooseberry, is extremely rich in vitamin C and antioxidants, helping to strengthen the immune system, improve gut health, and enhance metabolism. A tangy fruit full of flavour, it is good for digestion and also promotes skin health.

Ways to consume:

1. You can have fresh amla juice in the morning. 
2. Amla chutney and achaar taste wonderful as condiments. 
3. Make amla murabba, a popular sweet-and-sour preserve.
4. You can also eat dried amla candies as a snack.

• Turmeric

Turmeric, the golden spice of Indian kitchens, is famous for its anti-inflammatory and antioxidant properties. While it has always been a staple in Indian households, turmeric is getting its due recognition worldwide due to the popularity of “golden milk”. The active compound of turmeric, curcumin, plays a vital role in boosting immunity, liver detoxification, and maintaining overall health. 

Ways to consume:

1. The best way to add it to your diet is to have a warm cup of turmeric milk before bed. 
2. You can add turmeric powder to soups, curries, and roasted vegetables. 
3. A traditional way to consume raw turmeric is by making Amba Haldi Achaar – a raw turmeric pickle.
4. You can also make the viral turmeric-ginger wellness shots.

• Moringa Leaves

Moringa leaves (drumstick leaves) are packed with vitamins, minerals, and antioxidants, making them a nutritional powerhouse. They’re known to strengthen immunity, improve energy levels, reduce inflammation, and support skin health. The best part about moringa leaves is that they’re locally sourced, leading to eco-friendly practices. 

Ways to consume:

1. Grind dry moringa leaves into a powder and add them to smoothies.
2. Many Indian families incorporate fresh leaves into soups and curries for a mild, earthy flavour. 
3. Brew dried moringa leaves with tulsi to make a mild tea.

To Increase Energy and Vitality

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• Beetroot

Beetroot should be your go-to ingredient for increasing energy levels and improving circulation. Its natural nitrates are helpful for enhancing oxygen flow in the body, making it a favourite among athletes. It also supports liver function and is high in antioxidants. 

Ways to consume:

1. Roast beetroot slices for a sweet, earthy flavour.
2. You can make beetroot kanji, a traditional fermented drink beneficial for gut health.
3. Blend into smoothies or juices for a pop of colour and added nutrition. 
4. You can also grate or slice raw into salads.

• Spinach

Spinach, full of essential nutrients and rich in iron, is a natural energy booster. This leafy green is anti-inflammatory, works wonders in preventing fatigue, and also supports healthy skin. If you have a generous amount of spinach for breakfast or lunch, it will keep you active throughout the day.

Ways to consume:

1. You can toss fresh spinach leaves into salads.
2. Blend spinach into healthy smoothies or green juices.
3. Sauté with garlic and add to your pasta to make it more nutritious. 

For A Gluten-Free Diet

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• Rajgira Seeds

Rajgira, or amaranth seeds, is a staple in gluten-free Indian households. High in protein and fibre, these tiny seeds support a healthy diet and are perfect for creating nutritious snacks and meals. Fun fact: Rajgira is commonly used as a wheat alternative for gluten-free rotis in India.

Ways to consume:

1. Amaranth flour can be used to make gluten-free rotis or pancakes.
2. You can cook amaranth seeds into a breakfast porridge, like upma. 
3. Prepare popped amaranth as a crunchy topping for salads.
4. You can also use rajgira to make healthy granola and energy bars.

• Barnyard Millets

Barnyard millets, also known as Samak ke Chawal, are another excellent gluten-free grain, packed with fibre, proteins, and other essential nutrients. Known for their light and fluffy texture, they are commonly used as an alternative to rice and are ideal for energy and stabilising blood sugar levels due to a low glycemic index. 

Ways to consume:

1. Barnyard millets can be used in dosa, roti, upma, and breakfast porridge.
2. You can replace rice with barnyard millet in khichdi and pulao for healthier options. 
3. Combine puffed barnyard millet with nuts and jaggery to make energy bars. 
4. You can also add it to salads, soups and pancakes. 

From stocking up our pantry with moringa powder, having rajgira energy bars pre-workout, and crushing ginger in our power smoothies while we crush it at work — we’re too psyched for the year of health and wellness. 

Let’s raise a glass of beetroot kanji and toast to a deliciously healthy year ahead.