--- title: "Know Your Ingredients: Simple Indian Kitchen Nutrition with Kirti" description: "Stop chasing diet fads. Learn how to use traditional Indian ingredients like millets, local oils, and seasonal vegetables for a healthier, sustainable lifestyle." canonical: https://mytribe.in/plantbasednutritionistkirti/healthy-cooking-workshops/know-your-ingredients last_updated: 2025-12-29 --- # Know Your Ingredients: Traditional Kitchen Wisdom Tribe Verified · Helping 1,200+ women reclaim traditional health. By [Kirti Yadav](https://mytribe.in/plantbasednutritionistkirti) · Online live interactive workshops · ₹149 per participant (estimate) Part of [Healthy Cooking Workshops](https://mytribe.in/plantbasednutritionistkirti/healthy-cooking-workshops). [View full gallery](https://mytribe.in/plantbasednutritionistkirti/healthy-cooking-workshops/gallery) Stop looking for exotic superfoods. The secret to health is often in our local, traditional Indian kitchen. Let’s uncomplicate what you eat. ## Photos and videos - ![This is a simple Ridge Gourd Chutney, a healthy and flavorful condiment. It's light, nutritious, and packed with fiber and vitamins.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa53a530-2288-4735-a720-65b7806b98d4) - ![An infographic showing the many benefits of ridge gourd. It's slimming, hydrating, diabetes-friendly, and boosts both digestion and immunity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0df2da06-a3c3-4084-b4c2-adff4c52ead2) - ![Ridge gourd chutney pairs perfectly with soft, fluffy idlis for a healthy and traditional South Indian meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/432d6bf7-c42e-45da-a8a3-2c89aa27ca32) - ![What are the benefits of nutritional yeast? This plant-based ingredient boosts energy, is rich in B-vitamins and protein, and supports your immune system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45e19430-67ce-490f-aecd-26a99862352b) - ![How is nutritional yeast made? It's a deactivated yeast that is grown, heated, and dried into flakes, giving it a cheesy, savory flavor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b6b843e-3308-4713-aa42-6f05e736da84) - ![What is nutritional yeast? It's a yellow, flaky, plant-based ingredient that adds a cheesy and nutty flavor to food, making it a great dairy-free alternative.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb763308-71f9-4677-b67f-2d94168cc6f5) - ![Have you tried this golden sprinkle yet? Nutritional yeast is a game-changer for adding flavor and nutrients to your meals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88f4a00e-ea76-4b39-b078-fd2ade5d6110) - ![How much nutritional yeast should you eat per day? Just one to two tablespoons is enough to get the benefits and that yummy cheesy flavor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f501e81a-3f58-4f4f-be6d-6683a7cb6615) - ![A spoonful of nutritional yeast is a simple way to add protein and B-vitamins to your food. It's a staple in my plant-based kitchen.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/daef3a4b-57c3-4854-9ae5-5c37b3b6b989) - [Video: What happens when you cook sprouts? While some vitamins are reduced with heat, you can minimize this by steaming or adding them at the end of cooking. The most important thing is to eat them, cooked or raw.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3d5fa0f1-e651-47d0-97d5-7ba5f26865df) - [Video: Are sprouts healthy? A big yes. Sprouting increases the bioavailability of protein, vitamins, and minerals, making them easier to digest and incredibly nutritious.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b572efc-b500-4e39-8e73-a0f25c039ecf) - [Video: Wheat or millets, what's better? Both have a place in an Indian kitchen. Wheat is versatile, while millets are gluten-free and nutrient-dense. The key is variety, so alternate between them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d4eff43f-d07c-4767-93e3-3b66c31a9538) - ![A guide to cooking oils: Sunflower oil has a neutral taste and high smoke point, making it great for everyday light frying and baking. It's also rich in Vitamin E.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fcac372b-2e4a-4b27-863a-995fa530b597) - ![A guide to cooking oils: Cold-pressed mustard oil has a pungent flavor and is rich in healthy fats. Its high smoke point makes it ideal for North Indian dishes and pickling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91a11f00-7d53-40e6-9cd3-1e9f0e378b1e) - ![A guide to cooking oils: Groundnut (peanut) oil has a high smoke point and neutral flavor, making it perfect for deep frying and stir-frying. It contains heart-healthy fats and Vitamin E.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e37b05b-d0a2-487d-adeb-16286d3cd66a) - ![A guide to cooking oils: Coconut oil is rich in MCTs for quick energy. Its distinct flavor makes it a staple for South Indian cooking, tempering, and curries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89763dfa-c6cd-4293-b046-b3c290a63a5c) - ![A guide to cooking oils: Sesame oil adds a nutty flavor and is rich in antioxidants. It's commonly used in Tamil Nadu, Andhra, and Kerala cuisines for sautéing and tempering.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d97a9b0b-2e0a-48f2-9ee2-4a4fd4e06212) - [Video: Let me tell you about Jowar (sorghum), an underrated Indian superfood. It's a gluten-free millet that's rich in fiber, aids in weight loss, and is incredibly versatile for making rotis, dosas, and more.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7a74e42-b96c-4b6e-8aba-39521839ec80) - ![Soaking grains and pulses like these chickpeas, kidney beans, and millets is crucial. It helps in better absorption of nutrients and makes them much easier to digest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12c1e733-9e92-4f7e-ba6e-4927d326549b) - [Video: We often overlook the power of ingredients in our own Indian kitchen. Spices like turmeric and garlic, and grains like ragi and jowar, are excellent for lowering cholesterol and keeping your heart healthy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4228281-7ffe-427e-82c5-afd1728b276c) - [Video: I love soaking things. Soaked munakka helps with constipation, soaked dals reduce bloating, and soaked moong is the first step to making nutritious sprouts. It's a simple habit with big benefits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7aa6ff29-9bca-4480-a9cf-d361f8dcc3e9) ## About Know Your Ingredients You have likely heard you should only eat raw sprouts or that certain oils are dangerous. But I am here to tell you that nutrition is about consistency, not perfection. Whether it is choosing between wheat and millets or figuring out which oil works best for deep frying versus light sautéing, it is about making small, sensible choices that actually fit your daily life, not following internet trends that make you miserable. I started digging into the science of everyday ingredients after I hit a wall with my own weight loss. I realized that while we were chasing avocado and quinoa, we were ignoring the gold mine in our own kitchens. ### The Science of Everyday Food * **Sprouts:** People often ask me, 'Kirti, should I eat them raw or cooked?' My answer? Just eat them. Sprouting increases bioavailability and minerals like magnesium and potassium. If you don't like raw, steam them or add them at the end of your cooking. Don't let the fear of minor nutrient loss stop you from eating good food. * **Oils:** I get asked about sunflower versus mustard or groundnut oil all the time. It is not about one being 'bad'. It is about the smoke point. Cold-pressed mustard oil is fantastic for North Indian cooking because it handles heat well, while groundnut oil is a stable, heart-healthy choice for frying. * **Millets vs. Wheat:** Wheat is versatile and soft, but millets bring the fiber and minerals we often miss. You don't have to quit one for the other. Use both. Variety is the only way to build a sustainable, long-term habit. ### Why I Teach This Nutrition is not about counting calories or reading complex labels. It is about understanding the ingredients you use every single day. When you know *why* you are using an ingredient, you stop guessing and start cooking with confidence. In my workshops, I break down these ingredients not as a textbook expert, but as a mom who cooks daily meals for her family. Join my next session to learn how to make your kitchen your biggest ally in your health journey. ## About Kirti Yadav I'm Kirti. I’m a computer engineer turned holistic nutritionist who lost 28 kgs by looking at what was on my dadi’s plate. I don't follow Western fads; I follow common sense, local, seasonal food, and what actually works for us. [See all of Kirti Yadav's services](https://mytribe.in/plantbasednutritionistkirti) ## More from Healthy Cooking Workshops by Kirti Yadav - [Featured](https://mytribe.in/plantbasednutritionistkirti/healthy-cooking-workshops/featured) - [Join My Live Workshops](https://mytribe.in/plantbasednutritionistkirti/healthy-cooking-workshops/join-my-live-workshops) - [My Journey: How I Made Health My Lifestyle](https://mytribe.in/plantbasednutritionistkirti/healthy-cooking-workshops/my-journey-how-i-made-health-my-lifestyle) - [Let's Bust Some Health Myths](https://mytribe.in/plantbasednutritionistkirti/healthy-cooking-workshops/let-s-bust-some-health-myths) - [The Healthy Plate: A Simple Formula](https://mytribe.in/plantbasednutritionistkirti/healthy-cooking-workshops/the-healthy-plate-a-simple-formula) - [Simple & Nourishing Meal Ideas](https://mytribe.in/plantbasednutritionistkirti/healthy-cooking-workshops/simple-nourishing-meal-ideas) - [Guilt-Free Snacks & Sweets](https://mytribe.in/plantbasednutritionistkirti/healthy-cooking-workshops/guilt-free-snacks-sweets) - [Hydrating Drinks & Smoothies](https://mytribe.in/plantbasednutritionistkirti/healthy-cooking-workshops/hydrating-drinks-smoothies) - [My Kitchen Tips & Tricks](https://mytribe.in/plantbasednutritionistkirti/healthy-cooking-workshops/my-kitchen-tips-tricks) ## More services by Kirti Yadav - [Corporate Wellness Programs](https://mytribe.in/plantbasednutritionistkirti/corporate-wellness-programs) - [Women's Holistic Nutrition & Wellness Coaching](https://mytribe.in/plantbasednutritionistkirti/women-s-holistic-nutrition-wellness-coaching) ## Similar work from other experts - [Wisdom from the Indian Kitchen: Healing Through Traditional Foods](https://mytribe.in/foods4lifedietclinicbyshipra/one-time-diet-consultation/wisdom-from-the-indian-kitchen) by Shipra Sehgal · One-Time Diet Consultation · Available online, or visit clinics in Mayur Vihar, Vivek Vihar & Ashok Vihar - [Know Your Ingredients: Science-Backed Kitchen Essentials](https://mytribe.in/nutrify.with.nidhi/digestive-health-wellness-coaching/know-your-ingredients) by Nidhi Nigam · Digestive Health & Wellness Coaching · Online consultations and at clinics in JP Nagar & Kanakapura Road, Bengaluru - [Know Your Ingredients: A Kitchen-First Approach to Health](https://mytribe.in/nutritionist.anu/medical-nutrition-therapy/know-your-ingredients) by Anu Gayathri · Medical Nutrition Therapy · Available online globally - [Know Your Ingredients: Science-Backed Nutrition Tips](https://mytribe.in/gauravi_vinay/group-nutrition-workshops/know-your-ingredients) by Gauravi Vinay · Group Nutrition Workshops · Online seminars and in-person workshops across Bengaluru - [Superfoods Guide for Everyday Indian Kitchens](https://mytribe.in/dietitianshwetanakra/clinical-nutrition-for-health-conditions/power-up-your-plate-superfoods-guide) by Shweta Nakra · Clinical Nutrition for Health Conditions · Online consultations and at clinic in Rohini, Delhi - [Healthy Indian Recipes and Practical Nutrition Tips](https://mytribe.in/pamz_nutrition/healthy-cooking-workshops/from-my-kitchen-recipes-tips) by Pramila Mundra · Healthy Cooking Workshops · Online workshops; In-person at Bellandur or at your location in Bengaluru ## Book To book Kirti Yadav, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Kirti%2C%20I%20was%20checking%20your%20page%20on%20ingredient%20tips%20and%20would%20love%20to%20know%20more%20about%20your%20workshops.)