Bespiced

Integrating the ancient wisdom of Ayurveda with western nutritional science to make it practical for the modern living.

Sapna Punjabi-Gupta is a Registered Dietitian Nutritionist and an Ayurvedic Practitioner with over 14 years of combined experience and practice. Sapna believes in the healing power of food and spices and the profound effects they have on our body, mind and soul. She is the founder of beSPICED and integrates the ancient wisdom of Ayurveda with western nutritional science to make it practical for the modern living. Sapna has been spreading the message of vegetarian nutrition and Ayurveda through interactive cooking workshops, wellness talks and her line of heirloom spice products.

04/16/2026

Heading to the west coast this May!!

I will be speaking at the inaugural 2026 Food is Life, Food is Health Summit at the with two sessions rooted in culture, cooking, and health.

The Antioxidant Kitchen: Global Ingredients and Culinary Techniques for Vitality - A hands-on kitchen session grounded in Indian cooking, featuring recipes from Dal Chawal. We will explore pulses, spices, and everyday techniques to build flavor, reduce reliance on ultra processed ingredients, and bring more plant diversity to the plate. With laurenchandlercooks moderating.

On Camera and In Context: Mastering Culturally Relevant Health and Culinary Communications
A deep dive into culturally relevant storytelling and how we communicate food and health with clarity, credibility, and cultural integrity. Alongside and Michel Nischan, moderated by

Registration closes soon. If you are planning to attend, now is the time to sign up at: https://www.foodislifefoodishealth.org/

Hope to see you there.

04/09/2026

Such a joy filled evening at and a beautiful way to mark one year of Dal Chawal.

An intimate setting, a deeply engaged group, and a conversation that felt easy and real. Thank you, for diving deeper into the book and my journey, and for asking such thoughtful questions. It truly turned into a lovely conversation.

Birds is a true gem for our city. There’s an immediate warmth the moment you walk in, you’re welcomed with smiles, and those deep wooden shelves invite you to slow down and stay awhile. Thank you for celebrating authors and books in such a meaningful way.

Grateful for everyone who showed up and shared the evening with me.

If you cook from the book, please tag me, I love seeing your Dal Chawal moments come to life. And if the book has found a place in your kitchen, I would be so grateful if you left a little love in the form of a review online 💗

04/08/2026

It was so wonderful to be back in the studios to chat with the gracious .tv all things

The segment aired today, on the one year anniversary of the book, which made it even more special.

Dal Chawal has always been about making plant forward eating practical, affordable, and meaningful. A reminder that the most humble foods often carry the deepest wisdom.

So grateful to the entire NBC Texas Today team for their warmth and care.

03/03/2026

Dallas friends,

Honored to be part of the 2026 International Women’s Day program hosted by - India Association of North Texas, an annual celebration they put together each year.

I will be joining a panel of inspiring women for a conversation around “Give to Gain.” A theme that feels especially relevant to me as an immigrant woman building work rooted in culture, food, and community.

These gatherings always remind me how powerful our collective voice can be.

If you are in the area, please come over and bring your friends and share this post with your community. I would absolutely love to see you there.

🗓️ Sunday, March 8, 2026
⏰ 11 am to 3 pm
📍 Grand Center, 300 Chisholm Place, Plano, TX 75075

It is a free event but requires registration.

Here is the registration link:
https://iant.org/v1/book_tickets.php?eid=70

03/01/2026

✨ Empowered women empower rooms ✨

There is something about women’s energy when it is aligned, generous, and grounded. That is exactly what I felt at the - US India Chamber of Commerce Women’s Conference. A room full of women learning, sharing openly, building boldly, and still lifting one another. That kind of space is powerful.

I truly loved meeting so many of you at my table. What meant the most was hearing how many of you already knew my cookbook, Dal Chawal before we were introduced. Some of you had gifted it to family and friends. Some came intentionally to get a copy for yourselves or for someone you love. Thank you for showing up for my work even before meeting me. I felt seen and supported.

More rooms like this. More women rising together.

02/05/2026

Looking for budget friendly, plant forward meals to bring into your kitchen in 2026?

Join us at for a local author book signing with Sapna Punjabi, author of Dal Chawal — a cookbook rooted in everyday Indian home cooking, built around affordable staples like lentils, rice, vegetables, and spices.

All recipes in the book are vegetarian and naturally gluten free, with Ayurvedic wisdom woven seamlessly throughout, offering a balanced approach to nourishment that feels both traditional and relevant today.

Sapna is a registered dietitian and Ayurvedic practitioner who bridges time tested Indian food traditions with modern nutrition, making wholesome, flavorful cooking practical for everyday life.

📍 Neighbor Books, Downtown McKinney
🗓 Saturday, February 7
⏰ 1 pm–3 pm

Stop by to meet the author, get your copy signed, and discover how simple ingredients can create deeply satisfying meals.

02/04/2026

Tested this trend and yep — it understood the assignment!

Many avatars. One mission.

Nearly three decades in food and wellness, and I still wake up grateful I get to live my dharma, do my karma, and sprinkle masala on the world every single day!

If you’re looking for plant-forward nutrition, culinary wellness programs, Ayurvedic-inspired cooking, meaningful corporate partnerships, or thoughtfully crafted spice products — you’re in the right place.

Good food and good ideas are always better together. Whether you’re an individual, a brand, a company, or a community ready to bring more flavor and intention to the table, I’d love to connect. My door — and my spice box — are always open!

01/14/2026

Happy Makar Sankranti ☀️

January 14 marks a powerful celestial shift in the Vedic calendar, a day dedicated to Surya, the Sun deity. It signals new beginnings, longer days, and gratitude for the winter harvest.

In my Sindhi lineage, this is the day we make Sat Saagi, a traditional dish prepared with seven vegetables from the winter harvest, bringing together greens and root vegetables in one nourishing pot. Simple, seasonal, and deeply grounding.

In Mumbai, Maharashtra, enjoying candies, brittle, and sweets made with sesame seeds and jaggery is especially popular. As these are shared with friends and family, we say — take sesame (til) and jaggery (gud) and speak sweetly. A reminder that food carries intention, not just flavor.

Whether through the harvest on our plate or the sweetness we share with others, Makar Sankranti is a pause to honor seasonal shifts, a return of light, and quiet invitation to begin again.

12/20/2025

As I reflect on the year, I want to share a Diwali collaboration from October that deeply shaped how I see my work moving forward. In the middle of a full fall, I realized I never paused to properly share it ✨

This Diwali collaboration with dining was led by the vision and care of Executive Chef - Matthew Ward and an incredible team who understand that campus dining can be a place for culture, learning, and real nourishment. Together, we brought dal and rice forward not as a trend or token, but as food with history, meaning, and impact.

One of the core inspirations behind writing Dal Chawal was to create change and dialogue in university dining and institutions. To see that vision come to life on a college campus through thoughtful menus, education around pulses, and genuine curiosity from students was deeply affirming. Watching students from the Indian diaspora feel included through the food of home while living away from it touched me in a very personal way, especially as a mother of a college student.

This partnership set the tone for the work I plan to build on next year and beyond.

Grateful to Chef Matthew Ward and the entire team for their leadership, openness, and trust. A pivotal moment and so much more to come in 2026.
🪔🌾✨

12/08/2025

The holidays are in full swing and it feels like the perfect moment to spread some joy ✨ I’m teaming up with my publisher for a bright and happy giveaway! Five lucky winners will receive copies of my book, Dal Chawal.

To enter:
- Follow and .Spiced
- Like this post
- Tag your favorite person to cook with in the comments (multiple comments = multiple entries).

Giveaway ends 12/10/2025 at 12.00 pm PST. The winner will be notified by on 1/5/2026. Void where prohibited. US only, age 18+. Giveaway not sponsored/affiliated with Instagram.

The image is by Turk - at my launch event of my book earlier this year at

12/05/2025

NEW PRODUCT ALERT

It has become an annual tradition to launch a new beSPICED product around the holidays, and I am excited to add this one to the lineup.

Meet the Ayurvedic Spiced Honey Tonic, a potent winter staple made with raw, unfiltered, unheated Dallas blend wildflower honey sourced from fellow market vendor , infused with warming spices for everyday support. A spoon in the morning or mixed into warm water is all you need during the colder kapha months of winter.

I have a small first batch available for tomorrow’s market and will take preorders for next week once we run out, which I expect we will. I’m offering it at a special holiday price, so feel free to take advantage of that.

As we step into the final stretch of the year, thank you for continuing to support local businesses and for showing up with so much heart. I am grateful for this community that gathers, supports local and makes these markets feel like home. Thank you for welcoming my work into your lives and your kitchens. It remains one of the greatest joys of this journey.

You’ll find the new tonic and other seasonal favorites — yes, the holiday simmer pot pourri kit is back, and so is the Moringa Podi Chili Oil.

Come say hi at for the last three markets of the year, Dec 6, 13 and 20.
Thank you for supporting local and making your holiday season extra spiced.

11/21/2025

A Masala-Kissed Thanksgiving 🍁✨

With Thanksgiving around the corner, here’s a fun twist: a few Dal Chawal recipes slide onto the holiday table so effortlessly, it almost feels like they were meant to be there. If you’re looking to add something unexpected, bright, and deeply comforting this year, start here:

• Dal Hummus (pg 73) — the easiest starter; creamy, protein packed, and always wiped clean.

• Beans Poriyal (pg 51) — bright, crunchy, coconut kissed green beans with moong dal; the perfect balance to all the heavy dishes.

• Spiced Potato Mash (pg 201) — tested on real American Thanksgiving tables and always the top Friendsgiving request. Everything you love about mashed potatoes, but with real personality.

• Handvo (pg 192) — looks like cornbread, but is actually a savory spiced cake made with rice, lentils, and vegetables. A total crowd pleaser.

• Gajar ka Achaar (pg 221) — punchy, crunchy carrot pickle that cuts through the richness beautifully.

• BONUS: CCF Tea (pg 228) — a warm Ayurvedic digestive tea and my go to reset after a big holiday spread.

If something from Dal Chawal makes it onto your Thanksgiving table this year, tag me — I love seeing how these recipes find their way into your celebrations.

Wishing you a holiday filled with ease, good food, and the people who make everything feel lighter. 🤎

Image is Loaded Masoor Dal Hummus 📷 by .jn from Dal Chawal Cookbook published by

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