Sanjay Kapoor enjoys makki ki roti and sarson da saag (Source: Instagram/@sanjaykapoor2500)
Sanjay Kapoor is a loud and proud Punjabi, one who enjoys his traditional meals with great gusto. The Param Sundari actor recently took to social media to share a photo dump of him digging into a plate of piping-hot makke di roti and sarson da saag, accompanied by ghee and jaggery. Expressing his love for the popular Punjabi winter staple, Kapoor mentioned, “Makke ki roti, sarson da saag with desi ghee and gud, I ♥️ Punjab,” in the caption of his Instagram post.
Experts say that seasonal eating is crucial for the body, and makki di roti paired with sarson ka saag is not only delicious but also an extremely healthy meal to indulge in during the colder months. Deepalakshmi, a registered dietitian at Shree Balaji Medical Centre, Chennai, explains why.
According to her, this popular Punjabi winter meal is not just comfort food but also supports a healthy gut.
“Sarson ka saag is made by slow-cooking mustard greens, often along with spinach or bathua, and flavoured with ginger, garlic, and ghee. This slow cooking helps soften the fibre, making it gentle on the stomach. Mustard greens are rich in dietary fibre and prebiotics — these feed the good bacteria in the gut, which in turn help with digestion, immunity, and better absorption of nutrients,” she elaborated, adding that the natural plant compounds in mustard leaves also help reduce gut inflammation and keep the digestive tract clean.
Sarson da saag is made by slow-cooking mustard greens, often along with spinach or bathua, and flavoured with ginger, garlic, and ghee (Source: Freepik)
Deepalakshmi said that makki di roti, made from maize flour, is a good source of complex carbohydrates and resistant starch, both of which nourish gut microbes. These beneficial bacteria produce short-chain fatty acids that help keep the gut lining strong and reduce bloating or discomfort,” she said. Since maize is naturally gluten-free, it is easier to tolerate for those sensitive to wheat.
She believes adding a little ghee not only enhances the taste but also provides healthy fats that aid the absorption of vitamins A, D, E, and K from the greens. Ghee also contains butyrate, a compound that strengthens intestinal cells and supports smoother digestion.
Ideally, she recommended having about 5-7 cups of raw leafy vegetables daily to maintain a good balance of vitamins, minerals and fibre. “You can have 1-2 servings of saag, and since it is seasonal, it’s best to have 1 cup of dark green leafy vegetables daily,” said the dietitian, adding that sarson ka saag is a great way to add variety to your diet, so you must include it at least two times a week. Consume it more frequently to retain as many nutrients as possible from this food, she said.
Together, sarson da saag and makki ki roti form a wholesome, fibre-rich, and prebiotic-friendly meal that helps maintain gut balance and keeps digestion regular. However, since maize is harder to digest, Deepalakshmi warned that people with weak digestion or IBS may find it too filling. Pairing it with curd or buttermilk adds probiotics that further improve gut health and make the meal easier on the stomach.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Curated by Aisha Patel
