The popular Kerala-based feast originates from the state of Kerala, located on the coast. Kerala provides various health benefits as numerous and varied as the meal itself.

Beyond the stunning displays of bright colors and delicious tastes, this traditional meal from the lush coast of Kerala provides a variety of health benefits equally diverse and rich as the food itself. From the first bite of the inji curry to the final sweet taste in the form of payasam, every dish served on the Onam Sadhya plate reflects an enthralling blend of food and culture. The ingredients and cooking methods employed in preparing the food entice the palate and enhance overall health and well-being.

The most iconic banana leaf

Onam Sadhya is a drink made from an apple leaf with many health advantages. The polyphenols in banana leaves possess immune-boosting properties that boost the body’s immunity to illnesses. The polyphenols are released from the banana leaf when hot food is put on it. They are mixed with food items and absorbed into the body following consumption. In addition, a banana leaf can also decrease bacterial activity, providing an additional layer of sanitation to your food by reducing the amount of bacteria that reside in the leaves.

How each dish from Onam Sadhya can contribute to the health of your family

The celebration is a feast that begins and closes on a sweet note, starting with the sugary flavor of jaggery and concluding with the sweet taste of payasam(a sugary dessert). The order of flavors is planned so that the sweetness comes in the middle. The typical sequence of meals is like this: it begins with sarkkara varatti, which is followed by salt and ghee parippu (dal) pickles, buttermilk, Sambar, Avial the olan, the Kalan, the Puli Inji, Erissery, Pachadi, publishers as well as pappadam. Then payasam.

The sequence of flavors is significant. In general, there are twelve primary ingredients. However, the number of components could differ slightly based on regional preferences and individual tastes. Each piece is meticulously prepared with pure and fresh ingredients, adding to the deliciousness of the meal.

Sarkkara varatti

Raw bananas, dried ginger jaggery, and cardamom are the ingredients that are used in the sarkkara-varatti preparation. Dry ginger aids in stimulating the digestive system, while jaggery improves the levels of hemoglobin present in the blood.

Red rice or Matta rice

The red rice is a rich source of complex carbohydrates. It also contains vital minerals (like magnesium) that are vital for the health of your heart. Furthermore, it has a lower Glycemic Index, which can be beneficial in controlling the symptoms of diabetes. Additionally, the soluble fiber in it aids in reducing cholesterol levels and regulating digestion.

Ghee, along with the parippu(dal)

Dal is also a protein-rich food, and the mixture of Ghee and parippu helps to improve digestion. Gives you vital nutrients (without creating imbalances) and neutralizes any adverse effects that dal, on its own, could affect the digestive system.


Sambar is a healthy blend of different lentils and vegetables. The mixture of various veggies (like drumstick, carrots, brinjal, beans, pumpkin, yam, cucumber, bitter gourd, pumpkin snake gourd, and green chili) increases its nutritional value and increases metabolism. In addition to being a good source of fiber, protein, and antioxidants, herbs used in Sambar are anti-inflammatory and have digestive-enhancing properties.


It is a mixture of different vegetables cooked with a gravy made of coconut. The dish is known for its flavor and nutritional worth; itit is made with a drumstick, carrot, green beans, yam, raw banana, green pumpkin and curd, cucumber mango, coconut oil, and mango. Each ingredient provides essential nutrients, including beta-carotene, vitamins E and fiber, and minerals.


It’s a simple light curry from red cowpeas, ash gourd coconut milk, and green chilies. Ash gourd (also called white pumpkin or winter melon) is the main vegetable in Olan and is renowned for its ability to hydrate and low-calorie amounts. Furthermore, red cowpeas are an excellent protein and dietary fiber source.