Maaz, Teil, Khand: The Troubling Trio of the Kashmiri Kitchen
“Eat and drink, but be not excessive. Indeed, He does not like those who commit excess.” -Qur’an 7:31
In Kashmir, food is more than sustenance; it is memory, prestige, hospitality, and identity. Wazwan is not merely a feast but a cultural performance, rogan josh is not just a dish but an inheritance, and a cup of kahwah served with sugar carries the warmth of our social fabric. Yet there is a shadow beneath this pride. Three cherished ingredients of our daily cooking- maaz (meat), teil (oil/ghee), and khand (sugar)- have quietly turned into the “unholy trinity” that is reshaping our health and society. What we celebrate as generosity is slowly becoming a public-health burden.
This article does not call for rejecting tradition; it calls for loving it wisely. Nothing in our culinary heritage demands self-harm. Our cuisine is beautiful, but its misuse is hurting us. Excess consumption of meat, oil, and sugar is not a symbol of dignity or prosperity. If anything, it causes illness, financial strain, and preventable suffering. True honour lies in health, contentment, and balance.
The three ingredients changing our health
Meat continues to be the centrepiece of Kashmiri festivities. Wazwan dishes, kebabs, yakhni, and rogan josh are deeply meaningful and rooted in centuries of tradition. But when celebratory food becomes everyday food, problems emerge. Red and fatty meat, when consumed often, overwhelm the body with saturated fats and calories, increasing risks of hypertension, cholesterol, diabetes, and heart disease. Enjoying meat occasionally preserves both the taste and our well-being. Oil/ghee form the backbone of Kashmiri cooking techniques- slow-cooked gravies, deep frying, and tempering. But the excessive use of fats, and especially the harmful practice of reheating oils, leads to unhealthy compounds that damage the heart and digestive system. Even the best oil becomes harmful when overused. Sugar - through kahwah, desserts, syrups, and constant small indulgences has become another silent disruptor. What seems harmless accumulates steadily: a spoonful here, a sweet there, a dessert after a meal. Over years, these little additions result in diabetes, dental decay, weight gain, and metabolic disorders.
A slight reduction in these three ingredients brings immediate and long-term gains. Heart health improves as cholesterol and blood pressure drop. Weight stabilises, joint pain decreases, and breathing becomes easier. Families save money by spending less on medicines and hospital visits. And above all, moderation fulfils a spiritual duty. The Qur’an does not prohibit good food; it prohibits excess. Eating mindfully becomes a form of gratitude, a way to preserve the amaanah of the body that Allah has entrusted to us.
In many homes, lavish cooking is mistaken for prestige. Some feel embarrassed to serve meals low in oil or sugar, fearing relatives may whisper about “simple food.” But this mindset is outdated. The true status is not measured by what we eat tonight but by how long we can stand beside your loved ones tomorrow. Around the world, the healthiest societies- the USA, Europe, Japan, etc. take pride in moderation, minimalism, and plant-forward diets. Their longevity is admired globally, not their indulgence. Wealthy families in these countries do not drown their dishes in oil or sugar. Their honour comes from wellness and discipline. In truth, no one’s status rises because of fatty meat or excessive sweets. True dignity comes from a healthy mind, a strong body, and the ability to care for one’s family. A father who can run with his grandchildren is more respected than the one struggling with preventable illness. A mother who is energetic and healthy is far more dignified than one bedridden due to dietary excesses.
The answer is not deprivation but balance. Our cuisine can remain flavourful while becoming healthier. A pot of rogan josh can be cooked with measured oil. Kahwah can be sweetened lightly or flavoured with saffron and cardamom. Meat can be reserved for weekends or special meals, complemented with vegetables and legumes. Children can be raised to see fruits, nuts, and whole foods as normal, not punishment. In all this, the community leadership is crucial. Schools can promote healthy eating and avoid sugary canteen snacks. Mosques and khateebs can include reminders on moderation as part of ethical living. Community kitchens and caterers can display lighter options for feasts. Public health departments can encourage balanced versions of traditional dishes through awareness drives.
The change does not require dramatic sacrifices. Start with one commitment: reduce oil by a tablespoon a day, reserve meat for once/twice a week, or halve daily sugar intake. These tiny steps, when multiplied across thousands of households, transform the health of an entire valley. The guidance of the Qur’an is as relevant today as it was centuries ago: do not commit excess. This is not restraint for its own sake but a path to a longer, healthier, happier life. The Prophetic tradition of eating modestly, rising before one is full, and valuing simplicity remains the best nutrition advice ever recorded. The Kashmiri table is generous. Let that generosity reflect health, wellness, and wisdom- not habit or imitation. Enjoy every flavour, but choose life first.
Dr. Aadil Zeffer is a former Cultural Ambassador to the USA (FLTA) and a former faculty, TVTC, Saudi Arabia.
