Sugarcane

Sugarcane belongs to the grass family and is native to the tropical regions of Asia. The specie S.barberi is said to have originated in India.

Nature's Remedy: Foods and Herbs That Boost Your Immunity

Berry-Banana Smoothie- Beat the Heat

It's that time of year on this side of the globe when we do everything to "beat the heat". Can there be anything better than superfruit strawberry, the storehouse of nutrients?

Rainbow Nutrition

Its time for another International Incident Party and this time the theme being COLOUR.

Yard Long Beans Thoran

While preparing this post I realised how many varieties of beans are there in the world. And there are so many names in which each one is referred to! Here's a bean thats one of my favourites, I always referred to it as "payar" or "chowli". These are the names in other parts of the world-

Broccoli Lentil/ Dal

Broccoli is a Superfood that packs the most nutritional punch of any vegetable. It belongs to the cabbage family collectively known as "cruciferous" vegetables. Health organizations state cruciferous veggies as must have foods recommending we eat them several times a week since they are linked to lower rates of cancer. Broccoli is a storehouse of protein, carbohydrates, calcium, iron, Vitamin A and C.

Banana Flower

The banana tree is a wonder plant that every part of the tree is used for cooking purposes. Have you ever tried cooking the banana flower or banana blossom? Purple in colour, heart-shaped, it is commonly seen in the Indian markets where it is considered a vegetable.

Tahini

Tahini  (Arabic tahina) or sesame paste is a paste of ground sesame seeds used in cooking. North African/West Asian tahini is made of hulled, lightly roasted seeds. East Asian sesame paste is made of unhulled seeds. So that explains the brown colour of my tahini.

Watermelon-Mint Crush- Beat the Heat!

Since its the first time I am blogging on the watermelon I thought of doing some research on this refreshing fruit. Was I in for a surprise with some of the facts I found!

Health Benefits

• Watermelon contains about 6% sugar and 92% water by weight, thus has an excellent capacity to rehydrate and gives a special cooling effect.
• It is packed with some of the most important antioxidants found in nature.
• Contains large amounts of beta-carotene (one can guess with the colour).
• The red flesh is a significant source of lycopene. This can help reduce the risk of prostrate cancer. Infact it is the only fruit that contains higher concentrations of lycopene than any other fresh fruit or vegetable.
• It is rich in electrolytes sodium and potassium that we lose through our perspiration.
• Watermelon is rich in the B vitamins necessary for energy production. Food experts recommend watermelon as a very good source of vitamin B6 and a good source of vitamin B1 and magnesium. Because of its higher water content approximately ninety percent and calorie value it is ranked more valuable than other fruits. 

Did You Know?

• Watermelon rinds are also edible, and sometimes used as a vegetable. In China, they are stir-fried, stewed, or more often pickled. When stir-fried, the de-skinned and de-fruited rind is cooked with olive oil, garlic, chili peppers, scallions, sugar and rum. Pickled watermelon rind is also commonly consumed in the Southern US, Russia, Ukraine, Romania and Bulgaria.
• In Japan, farmers of the Zentsuji region found a way to grow cubic watermelons, by growing the fruits in glass boxes and letting them naturally assume the shape of the receptacle. The square shape is designed to make the melons easier to stack and store, but the square watermelons are often more than double the price of normal ones. Pyramid shaped watermelons have also been developed and any polygonal shape may potentially also be used.
• There are more than 1200 varieties of watermelon ranging in size from less than a pound, to more than 200 pounds with flesh that is red, orange, yellow, or white.
• Yellow Crimson Watermelon has been described as "sweeter" and more "honey" flavoured than the more popular red flesh watermelon.

Watermelon-Mint Crush

Ingredients-
A sprig of mint leaves
Chilled watermelon cubes
2 ice cubes

Preparation-

• In a juicer, run the washed mint leaves, with a cube of ice.
• Add the deseeded watermelon cubes with another cube and juice.
• Serve chilled and Beat the Heat!

Purple Amaranth Cutlets

Amaranthus, a herb, is an ancient food of the Aztecs and Mayans of Central America and of India as well. It is collectively known as amaranth or pigweed. There are approximately 60 species.The seeds are eaten as a cereal grain. They are ground into flour, popped like popcorn, cooked into a porridge, and made into a confectionery called alegría. The seeds can be germinated into nutritious sprouts.

It is found useful in ailments such as:

• Diarrhea
• Heart disease
• Rheumatoid arthritis
• Cancer

The nutrients found are-

• Iron
• Calcium
• Vitamin C
• Folate
• Potassium
• Phosphorus
• Manganese
• Vitamin B2
• Vitamin A (12)

Purple Amaranth Cutlets
Ingredients-

A bunch of amaranth(tender shoots)

3 potatoes
1large onion
5 flakes of garlic
1tsp ginger paste
juice of 1/2 lemon
1/2cup chopped fresh mint
1/2tsp garam masala
1/2tsp chilli powder
freshly ground pepper
salt to taste

Preparation-

• Wash and chop the amaranth leaves fine.

• Mince the onion and garlic.
• Saute onion, ginger paste and garlic. Add the amaranth, cover and cook.
• Boil the potatoes, when cool enough to handle, peel and mash.
• Combine all the ingredients together.

• Shape into patties and roll into bread crumbs.
• Heat oil in a pan and fry the cutlets till crisp.

• Serve hot with ketchup.

Sending this for Side Dish Showdown.

Gooseberry Jam

The Indian Gooseberry or Amla is a fruit that is widely used in Ayurvedic medicines. It is known to be a powerful antioxidant and very effective in boosting immunity. It restores and rejuvenates the vitality of the body. Gooseberries are an excellent source of Vitamin C can contains calcium, phosphorous, iron, carotene, and Vitamin B complex. It also increases red blood cell production and strengthens teeth and nails. It flushes out the toxins and even nourishes the brain and mental functioning.

Health Benefits of Gooseberry

Gooseberries are found to be beneficial in:

• Respiratory disorders
• Eye Care
• Diabetes
• Heart Disease
• Infection
• Diarrhea and dysentery
• Gastric syndrome
• Anemia
• Urinary problems
• Hair loss
• Improving apetite
• Ant-aging

Eating Gooseberries

Raw-Gooseberries are best eaten raw to get the best of its benefits. Hubby and I love to eat it raw or with a bit of salt.
Juice- Many Ayurved and health centres in India offer gooseberry juice as a health drink. It is also available in bottled form.
Pickles- Gooseberry pickles are another favourite in my family.
Murabba- is a sweet fruit preserve. Gooseberry is also prepared as murabba and stored when the fruit is available in plenty.

Gooseberry for kids-
Having known the benefits of this fruit, how it boosts the immunity and apetite; I was very keen to introduce it to my kids. I would be fooling myself to attempt any of the above, so I decided to try making gooseberry jam. I am happy to tell you that my little girl loved it, she loves any jam on toast! I have to still work on my son, hope to get there soon.

Ingredients-
1dozen gooseberries
1 inch long ginger
1/2 tsp citric acid
1 cup water
1 1/2 cup sugar
Powdered cashew and almonds

Preparation-

• Top and tail gooseberries, deseed and chop.
• Peel and grate ginger. Juice the lemon.
• Run the chopped gooseberry in a processer to get a finer texture. Add a little water if necessary.
• Add sugar, water, grated ginger and citric acid. Cook the mixture, stirring all the time.
• When the jam is done, take off the heat, and add the powdered dry fruits.
• Cool and preserve in sterlised bottles.
• Serve on toast or as a sandwhich. Can also be included as part of the school tiffin.

Bitter Gourd Flatbread/ Karela Paratha

Bitter gourd is a vegetable that is known for its health benefits. However you need to cultivate a taste to enjoy eating it. Thats easier said than done when it comes to kids who naturally prefer chocolates and candies. Bitter gourd is said to be the best kitchen remedy for stomach worms which children are so prone to.

I have attempted to create this recipe with best efforts to retain its nutrients and yet making it palatable for kids. The use of dill which is sweet in taste adds a natural sweetness and aroma to the stuffing. My son readily enjoyed his paratha. Let me know your inputs.

Health Benefits of Bitter Gourd/Karela

Bitter gourd or bitter melon is an excellent source of vitamin A, B1, B2, B3and C. It also contains minerals like magnesium, folic acid, zinc, phosphorous, copper and manganese, and has high dietary fiber. It is rich in iron, contains twice the beta-carotene of broccoli, twice the calcium of spinach, and twice the potassium of a banana.
The medicinal properties of bitter gourd are beneficial in ailments like-

• blood disorders
• cholera
• diabetes mellitus
• poor stamina levels
• eye problems
• hangover
• poor immunity
• piles
• psoriasis
• respiratory disorders
• stomach worms and
• toxemia.

Ingredients-
For Stuffing-
1/2 cup grated bitter gourd
1/2 onion minced
5 cloves of garlic minced
1 1/2 tbs grated coconut
1/2 tsp ground cumin
2 sprigs of fresh dill chopped
Freshly ground pepper
Salt to taste
For roti
1cup wheat flour
water to mix
pinch of salt

Preparation-

For stuffing

• Heat oil in a skillet, add the minced garlic and onions. Saute.
• Add the bitter gourd, grated coconut, ground cumin, mix, cover and cook.
• Add salt and freshly ground pepper and stir.
• Take off the heat and add chopped fresh dill and stir. Your stuffing is ready.

For paratha

• Roll out 2 rotis. Spread the stuffing evenly on one roti.
• Place the other roti over it and press the edges firmly.
• Heat the girdle and fry both sides.
• Top with ghee or butter and serve hot.

Sending this for Bitter better health challenge.

Health Benefits of Beetroot

BEETROOT is a vegetable that provides nutrients from both roots and leaves.

Nutrients- The beetroot greens are rich in calcium, iron, Vitamins A and C. The beetroots are a very good source of fibre, manganese and potassium and an excellent source of folic acid. Both the greens and roots are a good source of phosphorous, magnesium, iron and Vitamin B6.

Blood Circulation-When you think beetroot, you think red - Blood red! Yes this vegetable can do wonders for your blood circulation. The presence of iron and magnesium helps in blood production, thus proving beneficial for aneamia. Research suggests that drinking 500ml of beetroot juice a day significantly lowers blood pressure. Researches found that the blood pressure was reduced in healthy volunteers within an hour of drinking the juice.

Bowel- The high fibre content in beetroot acts as a laxative and promotes bowel movement.

Cardiovascular- The fibre again has cholestrol lowering capacities and keeps the heart in good condition.

Cancer- The pigment in beetroot increases cell levels and aids cell growth, thus working well in any degenerative disease like Cancer or Alzheimer.

Liver- The bioactive agent betaine in beetroot supports healthy liver function. The fats are broken down efficiently thus preventing fatigue and nausea.

Stamina- The nitrates present have shown to increase stamina. Studies have shown that consumption of beetroot have helped in performing better in physically strenuous execises.

For the maximum benefits of beetroot it is best consumed raw rather than cooked.
You can also try

Beetroot Paratha

Beetroot Cutlets

Health Benefits of Mint

The health benefits of mint include the following:

Digestion: Mint is a strong diuretic and thus, helping to eliminate the toxins from the body. It is an appetizer and promotes digestion. Dried mint leaves, boiled in water, form a strong concoction that helps in soothing the digestive tract in case of indigestion and to ease the severity of stomachaches in case of inflammation. Drinking herbal mint tea reduces irritated bowel syndromes and cleanses the stomach. When included in the diet on a regular basis, mint reduces the growth of bacteria and fungus in the body.

Nausea & Headache: The strong and refreshing aroma of mint is an excellent and quick remedy for nausea. Just smelling the oil of mint or crushed fresh mint leaves or using any product with mint flavor, will rid one of the nausea and headache.

Respiratory Disorders: The strong aroma of mint is very effective in opening up congestion of nose, throat, bronchi and lungs, giving relief in respiratory disorders resulting from asthma, cold etc. As it cools and soothes throat, nose and other respiratory channels, it gives relief in cough too. Many balms are based on this property of mint. Regular use of mint is very beneficial for asthma patients, as it is a relaxant and gives relief in congestion. But, over dosage may irritate as well.

Skin Care, (pimples,burns and insect bites): While mint oil is an anti septic and anti pruritic, mint juice is an excellent skin cleanser. It soothes skin, cures infections, itching etc., and is also good for pimples. Its anti pruritic properties can be used for treating bites of insects like mosquitoes, honey-bees, hornets, wasps, gnats etc. Mint juice can be applied on burns to heal and soothe them.

Oral Care: This is a well known property of mint. Being a germicidal and breathe freshener, it takes care of dental hygiene by inhibiting harmful bacterial growth inside mouth and by cleaning tongue and teeth. Crushed mint leaves help in whitening teeth.

Cancer: Current researches indicate mint as having anti-cancer properties. The phytonutrient, called perillyl alcohol, in mint is believed to prevent colon, skin and lung cancer.

Relaxant: Inhaling essential oil of mint provides a sense of calm and thus, helps one relax the mind.

Other Benefits: Besides its wide industrial use in food stuffs such as ice-creams, chocolates etc., alcoholic and non-alcoholic beverages, cosmetics, medicines, inhalers and mouth and breathe fresheners, it is used as a condiment and decorative item in culinary world-wide. Menthol present in mint makes it an important component of many medicines and drugs. Drinks and food-stuffs containing mint cools you off in summer. One more peculiar property which is very much in contrary to its cooling and soothing effects is that it induces sweating if consumed in fever, thereby curing it. It is also beneficial in rheumatism.

Try out this Mint Chutney.

Bread: Brown or White

"...my baby, it does matter whether brown or white"

WHITE BREAD

is made is from wheat flour from which the bran and germ have been removed. This is where much of the nutritional bread value is. White bread is lower in zinc, fiber, thiamin, niacin, trace elements and "good" fats and oils. White bread in many countries has to be fortified with vitamins and minerals by law during the bread making process. These are usually sprayed into the mix. It's somewhat ironic that the nutrients that are removed from wheat are re-added by this means.

Once the bran and germ is removed, the flour is bleached using potassium bromate, benzoyl peroxide or chlorine dioxide gas. Potassium bromate is also known as Bromic Acid or Potassium Salt. It's an oxidizing agent, can be fatal if swallowed, is harmful if inhaled or absorbed through the skin and may also cause kidney damage. Benzoyl peroxide is another irritant that can kill animals, birds, or fish, and cause death or low growth rate in plants. Chlorine Dioxide is also a pesticide.

BROWN BREAD

is a designation often given to breads made with significant amounts of whole grain flour, usually rye or wheat.

However, just because bread is brown in color doesn't necessarily mean it's whole wheat or wholemeal. Check out the ingredients on the bread that you buy and ensure that the first ingredient is whole wheat or wholemeal flour rather than enriched wheat flour or just wheat flour. Enriched/wheat flour is the same type of flour used in white bread. The presence of caramel also is an indicator that it's not true brown/wholemeal bread as caramel is used as a coloring agent. A couple of other ingredients to avoid if possible are fructose corn syrup and partially hydrogenated oil/fats; aka trans fats.

Thus the less ingredients in the bread and the presence of wholemeal flour as the major ingredient is what you need to look out for.

You can check out this yummy brown bread pudding!

Health Benefits of Mooli(Radish)

Radish, is a root vegetable, pungent or sweet in taste with a lot of juice. Radishes can be white, red, purple or black, long cylindrical or round in shape. They are eaten raw, cooked or pickled. The white radish is also known as "little Ginseng" in China.Radish has proved its health benefits in the following ailments-

Superfood Sweet Potato

Sweet potatoes are one of the highest ranked vegetables on the nutrition scale. A sweet potato is so packed with phytonutrients that it makes it- what can be termed a "superfood."

Every 100 gms of sweet potatoes contains:

Carbohydrates - 20.1 gm
Sugars - 4.2 gm
Dietary fiber - 3.0 gm
Fat - 0.1 gm
Protein - 1.6 gm
Vitamin A - 709 μg
β-carotene - 8509 μg
Thiamin (Vitamin B1) - 0.1 mg
Riboflavin (Vitamin B2) - 0.1 mg
Niacin (Vitamin B3) - 0.61 mg
Pantothenic acid (Vitamin B5) - 0.8 mg
Vitamin B6 - 0.2 mg
Folate (Vitamin B9) - 11 μg
Vitamin C - 2.4 mg
Calcium - 30.0 mg
Iron - 0.6 mg
Magnesium - 25.0 mg
Phosphorus - 47.0 mg
Potassium - 337 mg
Zinc - 0.3 mg
Calories - 90 kcal (360 kJ)

Health Benefits of Eating Sweet Potatoes

• Being rich in dietary fiber, sweet potato lowers the risk of constipation, diverticulosis and colon and rectal cancer.
• Sweet potatoes have been found to helpful in minimizing the risk of heart disease, diabetes and obesity.
• Sweet potato is a good snack for those trying to lose weight. It induces a feeling of fullness soon and thus, helps control food intake.
• Consumption of sweet potatoes has been known to help avoid stroke, by bringing down the harmful effects of low-density cholesterol & preventing blood clots.
• The presence of beta-carotene in sweet potato helps the body fight against free radicals and thus, prevents cancer.
• Since sweet potatoes have a low glycemic index, they can be consumed by those suffering from diabetes, without any apprehensions.
• The high amount of potassium in sweet potato helps the body in maintaining fluid and electrolyte balance as well as cell integrity.
• Sweet potatoes have been found to be beneficial for blood purification as well as lowering of blood pressure.
• Owing to the presence of iron and calcium, sweet potatoes ensure proper blood flow and also improve bone density.
• Regular consumption of sweet potato is good for stomach ulcers and inflamed conditions of the colon.
• Being rich in vitamins and minerals, sweet potato is good for people involved in heavy muscular work.