South India comprises 5 states: Andhra Pradesh, Karnataka, Kerala, Tamil Nadu, and Telangana.
Off the coast of South India lies Sri Lanka, a beautiful island renowned for its spicy cuisine.
All have a similar approach to their meals. Rice is the main staple food for almost every dish, including both sweet and savoury ones.
Fermented rice dishes are also popular across South India and Sri Lanka, including Ganji Annam, a curd rice.
A variety of spices are used in cooking, including cumin, coriander, cardamom, curry leaves, tamarind, sorrel leaves, mustard seeds, and chilli, with a greater emphasis on spiciness in Sri Lankan cuisine.
Coconut and coconut milk are also usually used in meals.
South India and Sri Lanka mainly eat curries, as well as dhal (lentil) dishes. Here are some common foods listed in their respective food groups that are typically eaten with curries and dhal.
Protein
Boar
Fish and fried fish
Goat
Mutton
Dahl
Prawns
Kingfish
Crab
Squid
Sardines
Red snapper
Chicken
Yoghurt
Eggs
Beans
Chickpeas
Sambar (lentil and vegetable stew)
Carbohydrates
Dahl
Sambar
Rice
Idla (pounded rice cake)
Uppindi (rice and lentils)
Maavee rice
Dosa (thin crepe)
Vada pav (potato fritters in a bun)
Puttu (steamed rice cylinder)
Roti
Kurakkan (millet flour)
Uttapam (rice and lentil pancakes)
Sweet potato
Beans
Chickpeas
Vegetables and fruit
Bananas
Mango
Melon
Pineapple
Jackfruit
Okra
Carrots
Leeks
Cabbage
Beetroot
Cauliflower
Bitter gourd
Snake gourd
Aubergine
Pumpkin
Mukunuwenna
Kohila root
Manioc (cassava)
Lotus roots
Fats
Coconut milk
Coconut oil
Ghee
Yoghurt
Traditionally, meals are eaten with the hands only and often served on a large banana leaf, especially during celebrations, special occasions, and festivals.
Whether using a plate or leaf, try to gauge your portion sizes using the hand portion guidance of:
A fist-sized portion of carbohydrates
A palm-sized protein portion
2 handfuls of vegetables
A thumb of healthy fats
Eating with the family is also important, so try to get the family involved in meal planning and choosing traditional meals that you all enjoy but can tweak to make healthier and more balanced options on your plate using the portion guidance above.
Here are a few traditional dishes that are eaten in each state:
Andhra Pradesh
Chepa Pulusu: fish in a tamarind, spicy sauce
Gutti Vankaya Koora: Spicy stuffed eggplant curry, often served with rice and pickles.
Panasa Puttu Koora: Jackfruit topped with cashews and spices. Serve with a protein source such as sambar, yoghurt, or fried fish.
Karnataka
Korri Gassi: Chicken curry originating from south Karnataka, using tamarind, tomatoes, coconut milk, along with a masala of spices.
Rasam: A spicy tomato soup
Kerala
Fish moilee: Fish in a spicy, coconut sauce
Appam with Stew: A pancake made with a rice batter, often paired with a vegetable, chicken, or mutton stew.
Erissery: A pumpkin and lentil/bean stew.
Tamil Nadu
Upma: A low-carb version using cauliflower for this side dish of vegetable rice.
Parangikai Thayir Pachidi: Pumpkin raita (a pumpkin and yoghurt dip)
Snake gourd Kootu: Lentils and snake gourd in a dry curry
Telangana
Dhondas: A low-sugar steamed cake made with cucumbers and popular in Goa
Gongura Pachadi: Chutney made from sorrel leaves
Pachi Pulusu: A raw tamarind soup, often served as a side dish. Many traditional recipes also include aubergine, which is a great way to increase the fibre content.
Sri Lanka
Chicken Kottu roti: Chopped roti bread with chicken, spices, and vegetables
Hoppers: A fried egg in a crispy pancake, a popular breakfast choice
Watalappan: A flavoursome custard dessert - try omitting the sugar and relying on the sweet nutmeg, cardamom, and coconut instead. You could also add some cinnamon. The sugar is only needed for the dark colour of this dessert, so you can still enjoy it without or use dates to achieve a similar appearance.
Remember to try to adapt these dishes to fit within the balanced plate model to help keep your blood glucose levels stable. If you need any help with this, reach out to your health coach, or the below balanced plate may be a helpful guide:
