Episode 14: Health in Persian Food

In Episode #14, co-hosts Bita and Beata share insights on how adding fresh ingredients and nutritious Persian dishes is a welcome addition to the New Year, especially in a time of feeling like many things have been taken away from us (i.e. the current global pandemic we are in).  Cheers to a better, brighter, healthier future ahead!

Fresh, whole ingredients in Persian food

• Fruit, vegetables, and herbs
• Lean meats
• Beans/legumes
• Ancient grains
• Nuts
• Yogurts and cheeses

Similarities between Iranian cuisine and the Mediterranean ‘diet’

• Heart-healthy fats – i.e. olive oil, lower fat feta cheese (vs fatty cheeses), lean meats, fish and poultry
• Beans and legumes – good dietary fiber, vitamins, and nutrients
• Nuts such as walnuts, almonds, and pistachios

Using techniques to lighten up dishes and meals 

• Baking vs frying (for example with eggplant and when making koo sabzi)
• Being mindful of portions on calorically dense foods high in fat and/or sugar

In summary, Persian cuisine uses simple and fresh ingredients that are nutritious by nature.  Adding more fresh, whole foods and learning to prepare them is a great way to forge into times ahead.

Ask the Beats!

Lauren of the Bay Area asks, “What is the most common spice used in Persian food?”

Bita:  saffron – saffron spray in modern cooking form

Beata:  turmeric, specifically added while frying onions at the start of many recipes

Both saffron and turmeric add flavor and color to Persian dishes.  Saffron adds a reddish/orange tint and turmeric adds a yellow color.

Recipe links from this episode:

• Eggplant dishes:
  • Beata’s recipe for Persian Vegetarian Eggplant Stew – Khoreshteh Bademjan
  • Bita’s recipe for Kashk Bademjan | Persian Eggplant Dip
  • Bita’s video for Roasting Whole Eggplant
• Koo Koo Sabzi:
  • Bita’s recipe for Baked Koo Koo Sabzi
  • Beata’s recipe for Koo Koo Sabzi
• Fessenjoon:
  • Beata’s recipe for Walnut and Pomegranate Stew – Khoreshteh Fessenjoon
• Persian Salads:
  • Beata’s recipes for Persian Salads: Maast-o-Khiar with Shallot and Salad Shirazi

Podcast production by Alvarez Audio