Food has always been a huge part of my identity. Growing up in a Sindhi household, some of my best memories revolve around the kitchen—watching my mom cook, smelling spices as they bloomed in hot oil, and gathering with family over big meals full of love and flavor. Sindhi food is rich, hearty, and full of character, just like the people who make it. But as I’ve grown older, and especially as I’ve become more mindful of health, wellness, and nutrition, I’ve found myself reimagining some of those traditional recipes with a modern, health-conscious twist.

I’m still deeply rooted in my culture, but I also want to feel good about what I put into my body—and feed my kids food that nourishes them inside and out. I don’t believe in giving up the foods we love. Instead, I believe in tweaking them, little by little, so they work for our bodies, our schedules, and our lifestyles today.

Keeping the Soul of Sindhi Food Alive

If you’ve ever had traditional Sindhi food, you know it’s not shy on flavor—or oil. A lot of classic recipes rely on deep-frying, heavy tempering, and generous helpings of ghee or butter. And while those dishes are absolutely delicious, I found myself feeling sluggish or bloated after eating them too often. That’s when I realized: I didn’t need to abandon those meals. I just needed to adapt them.

For example, koki—a thick, spiced flatbread—is something I grew up eating on weekends with yogurt or pickle. Instead of using refined white flour, I now make it with whole wheat or even oat flour. I use avocado oil in moderation and load it up with finely chopped onions, green chilies, and herbs for flavor. It still tastes like home, but now it gives me energy rather than slowing me down.

Sindhi curry, which is one of my all-time favorite comfort foods, is naturally full of lentils and vegetables. Traditionally, it’s made with a flour-based roux and served with fried potatoes or pakoras. My version skips the frying and uses chickpea flour lightly toasted in olive oil, keeping the essence but lightening the load. I also add in seasonal veggies—carrots, drumsticks, even kale—and finish it with a squeeze of lemon and fresh coriander for brightness.

The goal isn’t to change the heart of the dish. It’s to honor it while making it work for the way I live now.

Mindful Ingredients, Same Bold Flavors

When I started paying more attention to nutrition—especially in connection with skin health, energy levels, and hormone balance—I became more conscious of the ingredients I was using. I started cutting back on processed items and swapped them for whole, nourishing alternatives. But I also made sure not to compromise on flavor, because I still want every bite to taste like home.

I swapped white rice with quinoa or brown basmati when I make tahiri or pulao. I use coconut milk in dishes that need richness, instead of heavy cream. I bake papad instead of frying it. Even something as simple as adding turmeric, cumin, or fennel—spices that were always in my mom’s kitchen—became more intentional for me once I understood their digestive and anti-inflammatory benefits.

Cooking this way not only feels better physically, but it’s also deeply rewarding emotionally. I feel connected to my roots every time I make something from scratch, and I also feel proud knowing I’m feeding my body—and my family’s bodies—with ingredients that support long-term wellness.

Passing Down the Tradition with a Twist

One of the things I love most about this journey is bringing my kids into the kitchen and teaching them these updated versions of our traditional meals. I want them to know where they come from, to connect with the foods their grandmother used to make, but also to understand how food affects their energy, mood, and skin.

We’ve turned cooking into a family ritual. On weekends, we make dal pakwan, but instead of deep-frying the pakwan, I bake them with a little oil spray. We make fun chutneys with Greek yogurt and herbs. My kids don’t miss the old versions—they love what we create together, and I love that they’re learning how to care for themselves through food, even while staying close to their heritage.

I’ve also started writing down my modern takes on old recipes, partly for myself and partly for them. I want them to have a little cookbook of wellness-inspired Sindhi recipes that they can carry forward—maybe one day with their own kids.

Finding Balance in Every Bite

I’ve always believed that food is about more than just fuel. It’s memory, emotion, tradition, and comfort. But I also believe that we can evolve with time, and that honoring tradition doesn’t mean we can’t make it healthier. For me, that balance—between the old and the new, the flavorful and the nourishing—is where the magic happens.

Cooking this way has helped me feel more in tune with my body. I’ve noticed improvements in my skin, energy, and even mood. And beyond that, it’s helped me feel more grounded in who I am—someone who values her roots but also embraces growth.

If you’re someone who wants to hold on to your culture while living a healthier lifestyle, know that you don’t have to give anything up. You just have to get creative. A few small changes can make a big difference—and your favorite foods can still taste like home.

Here’s to cooking with love, honoring where we came from, and creating a new kind of tradition—one that feeds both the body and the soul.