Healthy Chicken Wing Recipe - Ayurvedic Oven Baked Wings

In Ayurveda, chicken is considered a "sattvic" food, grounding and nourishing, though it is also somewhat heating, so we'll balance it with cooling and anti-inflammatory spices and ingredients. Additionally, this healthy chicken wing recipe will be designed to be easy on digestion, as Ayurveda emphasizes foods that are easily digestible.

"The Healthy Chicken Wing Recipe with an Ayurvedic Twist -a Kid-Friendly recipe for the whole family"

This healthy chicken wing recipe isn't just a hit for adults, but it's also perfectly tailored for kids, making it a fantastic family meal. The simple, dosha friendly spice ensure that even the pickiest eaters will love it, while the balanced nutrition makes it a great addition to any weekly meal plan. Whether you’re serving it as a quick dinner after a busy day or as part of a larger spread for a family gathering, these wings are versatile and easy to customize for everyone’s taste preferences. Plus, the recipe is adaptable, allowing you to adjust flavors or swap out ingredients to suit your family's dietary needs. It's an effortless way to bring everyone together around the table for a meal that's both tasty and nourishing.

Ingredients:

- 12-15 chicken wings (preferably free-range and organic, as Ayurveda values high-quality, clean food)

- 1 tablespoon ghee (clarified butter, which is considered a nourishing, balancing fat)

- 1 tablespoon olive oil(cooling, supports skin and digestion)

- 1 teaspoon turmeric (anti-inflammatory, helps balance all doshas)

- 1 teaspoon coriander powder (cooling and soothing to digestion, helps with inflammation)

- 1 teaspoon cumin powder (aids digestion, balances Vata and Pitta doshas)

- 1 teaspoon ginger powder (stimulates digestion and warms the body, good for Kapha)

- 1/2 teaspoon black pepper (stimulates Agni, aids digestion)

- 1/2 teaspoon cinnamon (warming and grounding for Vata, balances Kapha)

- 1 tablespoon lemon juice (cooling, helps balance Pitta)

- 1/2 teaspoon sea salt (to taste)

- Fresh cilantro (for garnish, cooling and calming)

- 1 teaspoon honey (optional, soothing and helps balance Vata

Easy step-by-step on how to make this healthy chicken wing recipe :

1. Prepare the Chicken Wings:

   - Preheat your oven to 400°F (200°C).

   - Place the chicken wings in a large bowl and drizzle with ghee and olive oil. Massage the fats into the chicken to ensure even coating.

2.Make the Spice Blend:

   - In a small bowl, mix together the turmeric, coriander, cumin, ginger powder, black pepper, cinnamon, and sea salt.

   - Add the lemon juice and, if using, the honey to the spice mix. Stir to form a paste-like consistency.

3. Season the Wings:

   - Rub the spice mixture onto the chicken wings, making sure each wing is well-coated. This combination of spices will help balance the three doshas (Vata, Pitta, and Kapha), with anti-inflammatory properties from turmeric and ginger, and digestive support from cumin and coriander.

4. Baking the Wings:

   - Place the chicken wings on a baking tray lined with parchment paper or a silicone baking mat for easy cleanup.

   - Arrange the wings in a single layer, making sure they aren't crowded to allow for even cooking.

   - Bake the wings in the preheated oven for 25-30 minutes, flipping halfway through to ensure they are evenly cooked and crispy on both sides.

5. Garnish & Serve:

   - Once the wings are golden brown and crispy, remove them from the oven and let them rest for a few minutes.

   - Garnish with freshly chopped cilantro for a fresh, cooling touch that will balance the warming spices.

   - Serve the wings with a side of steamed vegetables, basmati rice, or a simple cool cucumber raita (yogurt-based sauce) to further support digestion.

Ayurvedic Benefits of This Recipe:

- Ghee: A highly nourishing and grounding fat, ghee is easy to digest and has healing properties. It balances all three doshas and supports digestion.

- Cumin & Coriander: These spices are excellent for digestion, making them ideal for anyone with sensitive stomachs or slow digestion. They are particularly helpful for balancing Vata dosha, which is prone to dryness and bloating.

- Turmeric: Known for its anti-inflammatory properties, turmeric helps detoxify and cleanse the body. It’s especially beneficial for reducing Pitta imbalance (excess heat and inflammation).

- Cinnamon & Ginger: These spices warm the body and stimulate digestion, ideal for Kapha types (who tend to be sluggish or have slower metabolisms) or in cooler seasons.

- Lemon: Adds a cooling, detoxifying element that balances the heating effects of the chicken and spices, especially beneficial for Pitta dosha (which is associated with heat).

- Protein-Rich for Muscle and Tissue Repair: Chicken is a good source of lean protein, which is essential for the body's tissue repair and muscle growth. Ayurveda emphasizes the importance of building and maintaining strength, and the protein in chicken supports the development of ojas (the vital energy or life force).

- Promotes Agni (Digestive Fire): In Ayurveda, a strong digestive fire (agni) is considered key to overall health. Chicken is believed to be a warming food that can help stimulate agni, especially for individuals with a slow or weak digestive system. The warming nature of chicken can also be soothing for the Vata dosha, which tends to have a cool and irregular digestion.

-Supports the Pitta Dosha: Chicken has a slightly sweet, sour, and salty taste and can be beneficial for individuals with a dominant Pitta dosha, as it helps balance excess heat and acidity. The protein and fat content can also help calm inflammatory conditions, which are associated with an aggravated Pitta dosha.

- Good Source of Iron and Zinc: Chicken, especially the dark meat found in wings, is rich in iron and zinc, both of which are important for boosting immunity, preventing anemia, and supporting healthy circulation. These minerals are also vital for the proper function of the body's tissues and organs, according to Ayurvedic principles.

- Nourishes the Rasa (Plasma) and Rakta (Blood): Ayurveda views chicken as a food that helps nourish the rasa (plasma) and rakta (blood), which are foundational to overall vitality and immunity. By helping to build healthy blood, chicken supports the body’s natural healing processes and enhances energy levels.

The dense, nourishing qualities of chicken meat can help promote a sense of fullness and physical strength, making it ideal for those who need to build vitality or who have a vata imbalance, characterized by feeling weak or fatigued.

Incorporating chicken wings into your diet in an Ayurvedic way would involve balancing the flavors and spices, such as using cooling herbs like cilantro and mint to offset any excess heat, or incorporating digestive aids like ginger and turmeric to enhance digestion and absorption of nutrients.

Pro Tip:

- If you’re looking to balance the dish for a specific dosha, adjust the ingredients. For example, if you have a Pitta imbalance (feeling overheated, irritated), use more cooling spices like coriander and avoid excess chili or garlic. If you’re dealing with a Vata imbalance (feeling cold, anxious, or irregular digestion), you can use more warming spices like ginger and cinnamon, along with a richer fat like ghee.

This Ayurvedic healthy chicken wing recipe is grounding, soothing for digestion, and anti-inflammatory, offering a delicious yet mindful approach to a classic favorite.

Ayurveda’s Balanced View on Meat Consumption

While Ayurveda doesn’t outright ban meat, it encourages mindful, conscious eating with a focus on moderation and balance. Meat, including chicken, is seen as nourishing and grounding but can also be tamasic if over-consumed or sourced unethically. The key is to eat it in moderation, in alignment with your dosha, and with respect for the life that is being consumed.

If you’re looking to incorporate chicken into an Ayurvedic diet:

• Choose organic, ethically sourced chicken.

• Balance it with plenty of vegetables, whole grains, and spices to aid digestion.

• Avoid excessive consumption, and consider it as an occasional or occasional source of nourishment rather than a daily staple.

• Pay attention to your Agni (digestive fire) to ensure you’re able to digest the meat properly, as Ayurveda emphasizes proper digestion as the cornerstone of health.

In summary, while Ayurveda does allow for the consumption of meat like chicken, it encourages mindful, conscious eating, and moderation based on individual constitution and digestive strength. It also emphasizes the importance of sourcing meat in an ethical, sustainable, and respectful way.

With love for the best,

E.T.