Anti-Inflammatory Ingredients in Traditional Panjeeri (And Why They Matter)
- Desi Panjeeri Team
- Jan 19
- 5 min read
Panjeeri is often described as a “winter food” or a “new-mum food,” but at its core it’s a traditional, nutrient-dense blend designed to strengthen the body. One reason it feels so comforting is that many classic panjeeri ingredients naturally support the body’s inflammatory balance. While inflammation isn’t always bad (it’s part of healing and immunity), modern lifestyles — stress, irregular meals, processed foods, poor sleep — can keep the body in a constant “on” state. That’s where gentle, food-based support can make a real difference.
Panjeeri isn’t a single fixed recipe. It changes by region, family tradition, and purpose (postpartum, general strength, winter warmth). But many ingredients appear again and again — and they’re the same ones nutrition science often links with antioxidant and anti-inflammatory benefits. Let’s break down the most common ones, how they work, and how to keep your panjeeri balanced.
1) Ghee: The Base That Carries the Benefits
Traditional panjeeri almost always starts with ghee. Beyond flavour, ghee acts as a carrier for fat-soluble nutrients (like vitamin E in nuts and seeds). It also helps toast ingredients gently, enhancing aroma and digestibility.
From a wellness perspective, ghee contains butyrate (a short-chain fatty acid) and other compounds that can support gut lining health. Since the gut and inflammation are closely connected, a well-tolerated fat source matters. The key is quantity: panjeeri is rich, so portion size makes it supportive rather than heavy.
Tip: If you’re sensitive to dairy, some people do better with grass-fed ghee or a smaller amount mixed with a neutral option like coconut (not traditional, but practical).
2) Ginger Powder (Sonth): Classic Warming + Anti-Inflammatory Support
Ginger is one of the strongest traditional “warming” ingredients. In panjeeri, it’s often used in powdered form (sonth), especially in postpartum versions. Ginger contains compounds like gingerols and shogaols, studied for their anti-inflammatory and antioxidant activity.
In real life, ginger’s magic is simple: it supports digestion, reduces “heaviness,” and gives panjeeri that gentle heat that feels soothing in winter or during low-energy days.
How to use: A little goes a long way — too much can overpower the blend.
3) Turmeric (Haldi): Small Amount, Big Tradition
Not every family adds turmeric to panjeeri, but many do — especially if the blend is made more “functional” for recovery or immunity. Turmeric’s curcumin is widely researched for anti-inflammatory potential, and in traditional cooking it’s often paired with fat (hello ghee) which helps absorption.
Best practice: Add a small pinch while roasting or mixing. Turmeric is powerful, but it can dominate flavour if you go heavy.
4) Nuts: Almonds, Walnuts, Pistachios
Nuts are the backbone of panjeeri’s nourishment. They bring healthy fats, vitamin E, minerals, and plant compounds that support antioxidant defences.
Almonds are rich in vitamin E, which helps protect cells from oxidative stress.
Walnuts stand out for omega-3 fats (ALA), often linked to inflammation balance.
Pistachios contain antioxidants like lutein and polyphenols.
A panjeeri that’s heavy on nuts tends to feel “cleaner energy” rather than just sweetness.
Tip: Toast nuts gently. Over-roasting can damage delicate fats and makes the taste bitter.
5) Seeds: Flax, Chia, Pumpkin, Sunflower (Modern Additions That Fit Well)
Traditional panjeeri often uses melon seeds (magaz) or edible gum (gond). But many modern recipes add flax, chia, pumpkin, and sunflower seeds because they blend beautifully and upgrade the nutrition.
Flaxseeds provide omega-3 (ALA) and lignans, known for antioxidant properties.
Chia seeds bring fibre and omega-3s.
Pumpkin seeds offer magnesium and zinc (great for recovery and immune function).
Sunflower seeds are another vitamin E boost.
These seeds don’t just “add nutrients” — they make panjeeri more balanced by adding fibre and reducing the blood sugar spike you might get from a very sweet blend.
Tip: Grind flax and some seeds for better absorption and smoother texture.
6) Edible Gum (Gond) and Makhana: Gentle, Traditional Strength Builders
In many South Asian households, gond (edible gum) is considered a strengthening ingredient, often used for postpartum recovery. While it’s not famous in modern nutrition headlines, it contributes texture, energy, and tradition — and it’s often paired with nuts and warming spices to support the body when it feels depleted.
Makhana (fox nuts/lotus seeds) is another ingredient some families use. It’s light, crunchy, and adds volume without making the blend overly oily. A panjeeri with makhana often feels easier to digest.
7) Spices: Cinnamon, Cardamom, Clove, Black Pepper
Panjeeri spices aren’t just for fragrance — many have anti-inflammatory and antioxidant potential.
Cinnamon is often discussed for metabolic support and blood sugar balance.
Cardamom supports digestion and adds a fresh, calming aroma.
Clove contains eugenol, a compound linked to antioxidant activity.
Black pepper is sometimes added in tiny amounts to support turmeric absorption (again, tiny is enough).
The spice blend is where panjeeri becomes more than a “sweet snack.” It becomes a functional food.
8) Natural Sweeteners: The Make-or-Break Factor
Panjeeri is traditionally sweetened with powdered sugar or desi shakkar. Some modern versions use jaggery or dates. Sweetness itself isn’t “bad,” but too much added sugar can increase inflammation in some people — especially when portion sizes grow.
If anti-inflammatory benefits are your goal, sweetness should support flavour, not dominate it.
Better balance ideas:
Use less sweetener and increase nuts/seeds for natural richness.
Try date powder or a smaller amount of jaggery for a deeper taste.
Keep portions small: panjeeri is designed as a spoon or two, not a bowl.
How to Make Your Panjeeri More Anti-Inflammatory (Without Ruining the Taste)
Use gentle heat while roasting ingredients to protect nutrients.
Add fibre (flax/chia/makhana) to make it steadier for blood sugar.
Keep sugar modest and let nuts and spices carry the flavour.
Aim for consistency: small portions daily work better than occasional overeating.
Customise to your body: if something causes bloating (too much gond, heavy ghee, excess spice), adjust.
A Simple Daily Use Suggestion
If you’re using panjeeri for general wellness:
1–2 teaspoons after breakfast or with warm milk works well for many people.
Pair it with a routine: good sleep, hydration, and balanced meals amplify the benefits.
Panjeeri isn’t a medicine — it’s a traditional, nourishing blend that can support the body’s natural balance when made thoughtfully. When you prioritise anti-inflammatory ingredients like ginger, turmeric, nuts, seeds, and digestion-friendly spices — and keep the sugar under control — panjeeri becomes exactly what it was meant to be: comfort that actually strengthens you.
Disclaimer
This article is for educational purposes only and does not replace medical advice. If you are pregnant, breastfeeding, diabetic, have allergies, or have a medical condition, speak to a qualified healthcare professional before adding panjeeri or any supplement-style food regularly to your diet.
Comments