Kerala's traditional delicacies

Foreign influence on the cuisine of Kerala is marked, with each religion from Muslims to Syrian Christians developing their own cuisine and style of preparation. The Moplah cuisine of the Malabar region has a distinct flavour, borrowed from the traders who regularly visited the region. Kerala cuisine has an abundance of coconut, rice, tapioca and spices like black pepper, cloves, cinnamon and ginger. The Portuguese introduced cassava, now widely eaten in Kerala. The region is also famous for its Sadhya, served on Onam, the biggest festival of Kerala and consisting of boiled rice and a host of vegetarian dishes on a banana leaf. Kerala cuisine also features a lot of sea food like fish, prawns, mussels and crabs because of its long coastline.

Don’t leave Kerala without trying… 

Puttu and kadala curry

This is a breakfast staple eaten all over the state. Puttu is a cylindrical steamed rice cake cooked in a mould with grated coconut. It's usually served with kadala curry, a dish of black chickpeas made with shallots, spices and coconut milk, that can also be served with ripe bananas and grated coconut.

Appam with stew

Appam is a popular Kerala breakfast made from fermented rice flour and coconut milk. It’s similar to a thin pancake with crispy edges. These crepe-like bowls are made from fermented rice flour, coconut milk, coconut water and a little sugar. Ishtu or stew is a derivative of the European stew and consists of coconut milk, cinnamon, cloves and shallots, eaten with appams. The stew may also feature mango pieces, vegetables, chicken or lamb. The addition of aromatic whole spices, ginger and fresh coconut milk enhance the natural flavor of the vegetables. The crucial ingredient is fresh coconut milk, which lends a sweet flavor.

Karimeen pollichathu (fish)

This is one of Kerala’s traditional delicacies. Karimeen or pearl spot fish is a speckled fish commonly found in the backwaters of this state. This is traditionally a Syrian Christian delicacy but has become part of Kerala’s rich cuisine. Pearl spot fish is marinated in a mixture of lemon juice, red chillies, and other ingredients, wrapped and baked in plantain leaves, giving it a unique flavour.

Malabar Parotta with Kerala beef curry

Layered flat bread that originated in the Malabar region called Parotta is made by kneading maida (plain flour), egg (in some recipes), oil or ghee and water. The dough is beaten and later shaped into a spiral with thin layers. The ball is rolled flat and roasted into a Parotta with ghee. This is then eaten with beef curry - pieces of beef simmered in a curry made with tomatoes, onions, garlic and spices like bay leaves, cinnamon, cardamom, cloves, black peppercorns and star anise.

Erissery or pumpkin and lentil curry

This is a popular curry in Kerala, made from either raw plantains or sliced yams. It also usually includes slightly sweet pumpkin that has been boiled in water with salt, chillies or pepper, dried lentils, grated coconut, turmeric powder, cumin seeds and garlic, served on a bed of rice. It appears on most menus at religious festivals like Onam.

Palada payasam (dessert)

A sweet rice kheer prepared with palada is a delicacy made in almost all Kerala households during the festival of Onam and many other special occasions. There are many variations of it, however, the traditional recipe uses only basic ingredients like rice ada, milk, sugar and ghee. Rice ada is easily available in Indian Kerala grocery stores.

Kerala prawn curry (chemmeen curry) 

This is a signature dish of the state - a prawn curry from the Malabar region made with a blend of fenugreek, black mustard and fennel seeds, coconut milk and green chilli. It also includes a special ingredient called kudampuli (also known as brindleberry) to give it a sour taste, plus it uses marinated prawns, drumsticks and raw mango to give it a spicy, tangy flavour.

Thalassery biriyani

A rice biriyani is the most common dish of the Muslim community. Thalassery sea port was a centre for the export of spices where European, Arab and Malabar cultures came together and influenced the cuisine. Thalassery biriyani uses a unique, fragrant, small-grained, thin rice variety named kaima. The biriyani masala and cooked rice are arranged in layers inside the dish. Meat is cooked with the masala on a low heat and layered with rice before the lid of the container is sealed with dough. Hot coal or charcoal is then placed above the lid.

Fish moilee

A famous Keralan fish stew made with coconut milk, which is a typical Syrian Christian delicacy. The curry is usually prepared in a traditional manchatti (earthen vessel) and stews lightly fried fish in coconut milk, and spices like turmeric, pepper, cinnamon and cloves along with fresh green chillies to give it a tangy taste. The fish (usually kingfish or seer fish) is marinated with oil, turmeric, red chili powder, lemon juice and salt for 30 minutes before being used in the curry.

Banana fritters (dessert)

Pazham pori or Ethakka appam are juicy banana fritters tha feature as a traditional tea time snack. They're available throughout Kerala and are simply ripe bananas coated with plain flour and deep-fried in oil.

If you want to taste the Best Seafood in the country, then you must head to Nawras Seafood Restaurant and feel the most delicious seafood that the state has to offer!

10 Evidence-Based Health Benefits of Eating Fish

Fish is among the healthiest foods on the planet. It is loaded with important nutrients, such as protein and vitamin D. Fish is also the world's best source of omega-3 fatty acids, which are incredibly important for your body and brain.

Here are 10 health benefits of eating fish that are supported by research.

1. Fish Is High in Important Nutrients

Generally speaking, all types of fish are good for you. They are high in many nutrients that most people aren't getting enough of. This includes high-quality protein, iodine and various vitamins and minerals.

However, some fish are better than others, and the fatty types of fish are considered the healthiest. That's because fatty fish (like salmon, trout, sardines, tuna and mackerel) are higher in fat-based nutrients. This includes the fat-soluble vitamin D, a nutrient that most people are deficient in. It functions like a steroid hormone in the body.

Fatty fish are also much higher in omega-3 fatty acids. These fatty acids are crucial for your body and brain to function optimally, and are strongly linked to reduced risk of many diseases. To meet your omega-3 requirements, eating fatty fish at least once or twice a week is recommended.

2. Fish May Lower Your Risk of Heart Attacks and Strokes

Heart attacks and strokes are the two most common causes of premature death in the world. Fish is generally considered to be among the best foods you can eat for a healthy heart. Not surprisingly, many large observational studies have shown that people who eat fish regularly seem to have a lower risk of heart attacks, strokes and death from heart disease.

In one study of more than 40,000 male health professionals in the US, those who regularly ate 1 or more servings of fish per week had a 15% lower risk of heart disease. Researchers believe that the fatty types of fish are even more beneficial for heart health, because of their high amount of omega-3 fatty acids.

3. Fish Contains Nutrients That Are Crucial During Development

Omega-3 fatty acids are absolutely essential for growth and development. The omega-3 fatty acid docosahexaenoic acid (DHA) is especially important, because it accumulates in the developing brain and eye. For this reason, it is often recommended that expecting and nursing mothers make sure to eat enough omega-3 fatty acids.

However, there is one caveat with recommending fish to expecting mothers. Some fish is high in mercury, which ironically is linked to brain developmental problems. For this reason, pregnant women should only eat fish that are low in the food chain (salmon, sardines, trout, etc), and no more than 12 ounces (340 grams) per week. Pregnant women should also avoid raw and uncooked fish (including sushi), because it may contain microorganisms that can harm the fetus.

4. Fish May Increase Grey Matter in the Brain and Protect it From Age-Related Deterioration

One of the consequences of ageing is that brain function often deteriorates (referred to as age-related cognitive decline). This is normal in many cases, but then there are also serious neurodegenerative diseases like Alzheimer's disease. Interestingly, many observational studies have shown that people who eat more fish have slower rates of cognitive decline.

One mechanism could be related to grey matter in the brain. Grey matter is the major functional tissue in your brain, containing the neurons that process information, store memories and make you human. Studies have shown that people who eat fish every week have more grey matter in the centers of the brain that regulate emotion and memory.

5. Fish May Help Prevent and Treat Depression, Making You a Happier Person

Depression is a serious and incredibly common mental disorder. It is characterized by low mood, sadness, decreased energy and loss of interest in life and activities. Although it isn't talked about nearly as much as heart disease or obesity, depression is currently one of the world's biggest health problems. Studies have found that people who eat fish regularly are much less likely to become depressed.

Numerous controlled trials have also found that omega-3 fatty acids are beneficial against depression, and significantly increase the effectiveness of antidepressant medications.

What this means is that fish can quite literally make you a happier person and improve your quality of life. Fish and omega-3 fatty acids may also help with other mental disorders, such as bipolar disorder.

Moreover, there are many restaurants in kochi who are renowned for serving the best seafood and they know special healthy recipes which can help you reach your body goals.

6. Fish, The Only Good Dietary Source of Vitamin D

Vitamin D has received a lot of mainstream attention in recent years. This important vitamin actually functions like a steroid hormone in the body, and a whopping 41.6% of the US population is deficient in it. Fish and fish products are the best dietary sources of vitamin D, by far. Fatty fish like salmon and herring contain the highest amounts.

A single 4 ounce (113 gram) serving of cooked salmon contains around 100% of the recommended intake of vitamin D. Some fish oils, such as cod liver oil, are also very high in vitamin D, providing more than 200% of the recommended intake in a single tablespoon. If you don't get much sun and don't eat fatty fish regularly, then you may want to consider taking a vitamin D supplement.

You just visit the best seafood restaurant in kochi to find the best and the healthiest dishes.

7. Fish Consumption Is Linked to Reduced Risk of Autoimmune Diseases, Including Type 1 Diabetes

Autoimmune disease occurs when the immune system mistakenly attacks and destroys healthy body tissues. A key example is type 1 diabetes, which involves the immune system attacking the insulin-producing cells in the pancreas.

Several studies have found that omega-3 or fish oil consumption is linked to reduced risk of type 1 diabetes in children, as well as a form of autoimmune diabetes in adults. The results are preliminary, but researchers believe that this may be caused by the omega-3 fatty acids and vitamin D in fish and fish oils.

Some believe that fish consumption may also lower the risk of rheumatoid arthritis and multiple sclerosis, but the current evidence is weak at best.

8. Fish May Help Prevent Asthma in Children

Asthma is a common disease that is characterized by chronic inflammation in the airways. Unfortunately, rates of asthma have increased dramatically over the past few decades. Studies show that regular fish consumption is linked to a 24% lower risk of asthma in children, but no significant effect has been found in adults.

9. Fish May Protect Your Vision in Old Age

A disease called macular degeneration is a leading cause of vision impairment and blindness, and mostly affects older individuals. There is some evidence that fish and omega-3 fatty acids may provide protection against this disease. In one study, regular consumption of fish was linked to a 42% lower risk of macular degeneration in women. Another study found that eating fatty fish once per week was linked to a 53% decreased risk of neovascular ("wet") macular degeneration.

10. Fish May Improve Sleep Quality

Sleep disorders have become incredibly common worldwide. There are many different reasons for this (such as increased exposure to blue light), but some researchers believe that vitamin D deficiency can also play a role. In a 6-month study of 95 middle-aged men, a meal with salmon three times per week led to improvements in both sleep and daily functioning. The researchers speculated that this was caused by the vitamin D in the salmon.

Why fish is an important part of the diet?

Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the "good" fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. Also, fish are low in the "bad" fats commonly found in red meat, called omega-6 fatty acids.

WHY ARE OMEGA-3S GOOD FOR YOUR HEALTH?

A growing body of evidence indicates that omega-3 fatty acids provide a number of health benefits. They:

• help maintain cardiovascular health by playing a role in the regulation of blood clotting and vessel constriction;
• are important for prenatal and postnatal neurological development;
• may reduce tissue inflammation and alleviate the symptoms of rheumatoid arthritis;
• may play a beneficial role in cardiac arrhythmia (irregular heartbeat), reducing depression and halting mental decline in older people.

WHAT ABOUT FISH OIL SUPPLEMENTS?

Besides eating fish, another way to consume omega-3 fatty acids is by taking store-bought supplements. Fish oils come from both fish caught as food for humans and from small fish caught for animal feed, such as Peruvian anchovies.

A word of caution: contaminants such as PCBs accumulate in fish oil just as they do in fish, so make sure to buy capsules that are made from purified fish oil.

WHAT ARE OTHER SOURCES OF OMEGA-3 FATTY ACIDS?

Alternative sources of omega-3s come from terrestrial sources like flaxseed, walnuts and wheat germ. While still beneficial, these do not appear to provide as a great a health benefit as the omega-3s found in fish, shellfish and marine algae.

DO THE HEALTH BENEFITS OF OMEGA-3S OUTWEIGH THE RISKS ASSOCIATED WITH CONTAMINANTS IN SEAFOOD?

Fish is generally a healthy food source and can be safely eaten in most cases. But depending on your age and health circumstances, some people should limit the amounts of fish they eat. Consider the following:

• For young children and women of childbearing age, excessive consumption of mercury-contaminated fish can severely impact a child's development.
• Older women and men may find it an acceptable tradeoff to exceed recommended seafood meal limits to increase their omega-3 intake.
• People at high risk of cardiovascular disease must weigh the cancer risk of eating fish high in PCBs with the benefits of eating fish high in omega-3s, in which case the benefits of omega-3s may outweigh the cancer risk (1 in 100,000 - the level recommended by the EPA). However, these chemicals are known to cause serious health problems besides cancer, so the tradeoffs are not simple.
• The good news is that there are several low-contaminant, high-omega-3 seafood options available (see list above), so there’s no need to risk eating contaminated fish.

SPECIALITY OF FOOD IN NAWRAS

Living so close to the sea, there is no excuse not to enjoy the Best Seafood. Nawras is bringing the taste of the sea right onto your plate with fresh oysters and prawns.

Cooking seafood is not like any other dishes. It is, in fact, an art. A skill which is to be mastered. Nawras has made a name for itself for serving seafood of the best quality. The crew at this hotel pays a lot of attention to even small details while serving. Perhaps the tastiest and the best seafood dishes are available at Nawras. The fish that is served here is very fresh, which plays a critical role in its taste. Several restaurants serve dishes that are processed and kept in refrigerators for days or even weeks. However, that is not the case at Nawras. In addition to that, the expert cooks at this restaurant also know just what type of seasoning needs to be added to particular fishes to get the best out of it. 

The cooks ensure that the different types of fishes are marinated just the way it should be and for the exact duration required. This provides the meat that is served to you to be tender and juicy. They serve a wide range of dishes from baked to fried fish. Although almost all the items on their menu are exceptional. It is their specialty which is a must try for all seafood lovers. It is for this reason that Nawras Seafood Restaurant is regarded as the Best Restaurant in Kochi when it comes to seafood.  

The restaurant has gained immense popularity, which has seen many outlets being opened across the world. The fact that it has been around for years and is still loved by people from celebrities to commoners alike stands as a testament to its excellent service and delicious dishes. All these factors and more mean that if you want to taste the Best Seafood in the country, then you must head to Nawras Seafood Restaurant and feel the most delicious seafood that the state has to offer! 

5 GOOD THINGS YOU NEED TO KNOW ABOUT SEAFOOD

It is a well-known fact that seafood dishes are some of the most delicious dishes that one can have. People from all over the world prefer seafood and are ready to spend generously on it. However, not many of the seafood lovers know that there is a lot more to seafood than just its delicious taste. They have many other benefits too. The following are 5 benefits of consuming seafood that everyone should be aware of:

1.    Low-level of Fat:

Fat is something that most people prefer to avoid nowadays. People often go to any length to lose weight or simply avoid fat. Many even opt for food that is not very tasty. However, when on a diet, seafood can prove to be an extremely tasty alternative to the other types of low-fat food. As per several studies, seafood on an average contains less than 2% fat. Seafood is also an excellent option for people who are looking to build muscles.

2.    Low Cholesterol:

Doctors often warn their patients about the cholesterol levels. This is primarily because high cholesterol level can cause severe damage to the heart. Cholesterol levels usually go up when a person consumes saturated fat. Seafood has negligible amount of fat and whatever little fat is present in it is mostly unsaturated fat. In fact having fish twice or thrice a week can actually help improve the condition of the heart.

3.    Protein Rich:

Protein is one of the most important thing in any diet. It gives the body the energy it requires to function. No matter what your body type is and what your aim is to become, protein always helps. It is a must for those people who are looking to build muscle as well as those people who want to shed some weight. Most of the fish are extremely good source of protein.

4.    Easy to Make:

There is a misconception that making seafood is difficult. However, there are plenty of preparations which require minimum effort to make delicious dishes. Moreover, the seafood dishes are also very versatile. You can simply grill or barbecue them, bake or steam them, or casually microwave them make yummy dishes.

5.    Vital Nutrients:

The body has requirement for some vital nutrients like Vitamins and minerals for it to function properly. Every balanced diet needs plenty of supply of these. Seafood has abundance of these vital nutrients. Seafood dishes are filled with iodine, zinc, phosphorus, potassium and most importantly Vitamin B which has numerous benefits. In addition to these, it also provides the body with Omega 3 fatty acids.