#blogchatter A2Z 2023 challenge.

 Zucchini se milo

Tender, mild-flavoured and healthy, Zucchini has since of late become a popular wellness food. Zucchini is a summer squash also called courgette or baby marrow. It belongs to the Cucurbitaceae family along with melons and is referred to as a vegetable, though it is really a fruit. Zucchini resembles a cucumber in colour and shape. Zucchini may be pale green, yellow, striped or orange.  The inside of the fruit may be a pale yellow or a pale green and contains seeds. The fruit is harvested before it ripens because it is then that it offers the best flavour. Zucchini is a summer vegetable. It is well suited to the Indian summer as it is nutrient-dense and high in water. 

In recent years Zucchini has been used as a healthier replacement for pasta or independently. Vegetable spiralizers are used to cut Zucchini into thin long strips that resemble noodles that are then called Zoodles. Zucchini is a popular ingredient in Mediterranean, European, African and Middle-Eastern cuisine. 

Health Benefits;

• Zucchini is rich in many vitamins, minerals and other beneficial plant compounds. Cooked Zuchini is particularly rich in vitamin A. 
• Zucchini is rich in antioxidants - Carotenoids such as Lutein, Zeaxanthin, beta - carotene are present in plenty.  This aids eye health, and heart health and may offer protection against cancers. 
• Zucchini is rich in water and fibre both of which aid in digestion. A regular intake of Zucchini can help the problem of constipation and other gut disorders. 
• The fibre in Zucchini may reduce blood sugar levels and reduce the risk of type 2 diabetes. 
• The fibre, potassium and carotenoids in Zucchini may lower blood pressure, cholesterol and other heart conditions. 
• Zucchini is rich in manganese, lutein, Zeaxanthin and vitamins A and C all nutrients that support eye- health and other age-related eye conditions. 

On Your Plate: 

• Raw in salads
• An ingredient in ratatouille
• Added to a stir fry
• Boiled and blended into soup
• Spiralized to make Zoodles
• Baked to make bread, pancakes, muffins and cakes. 

Is Zucchini new to you? consult your health care provider before adding to your diet. 

This post is part of the Blogchatter A2Z2023 challenge. 

#BlogchatterA2Z2023challenge

 Yellow Capsicum - Go yellow!

Yellow Bell Peppers are simply green bell peppers that have matured. The difference in colour of red green orange and yellow bell peppers is on account of their maturity and ripeness. The green peppers are the unripe ones, being plucked prematurely. Red peppers are the ripest of all. They require more time to grow and thus are also priced highly.  the yellow ones fall somewhere in the middle. Red and yellow peppers contain twice the amount of vitamin C than their younger sibling, green pepper. As they ripen, peppers vary in nutritional content. 

Yellow peppers are botanically called Capsicum annuum and belong to the Nightshade family. They are native to Tropical America, growing since ancient times. The Spanish and Portuguese explorers brought Yellow Peppers to Asia and Europe around 1493. Besides the element of crunch that they add to food, they are loaded with vitamins and antioxidants they are said to have a higher number of nutrients than the other varieties of peppers.

HealthBenifits of Yellow Pepper:

• The antioxidants in yellow bell peppers fight free radicals that cause harm to the skin and body, while also causing cell damage.
• The antioxidants and dietary fibre in yellow peppers detoxify and regulate body function.
• Capsaicin present in yellow peppers help to manage Arthritis.
• The antioxidants in yellow peppers also lower LDL levels which does your heart good. 
• Yellow Bell peppers meet the potassium requirements of the body. 
• Yellow bell peppers are loaded with vitamin C which strengthens immunity and fights coughs and colds. 
• The antioxidants in yellow peppers help keep the skin looking younger and flawless while keeping wrinkles and fine lines at bay. 

On Your Plate:

• The crunchy, juicy, mild-tasting yellow pepper can be enjoyed raw with a dash of salt and sour lime. 
• Yellow bell peppers are often tossed into salads and stir-fries. 
• Can be stuffed or can be grilled and roasted too. 
• Forms an ingredient in sauces and salsas.

My favourite is thinly sliced raw yellow bell pepper with a dash of salt and sour lime. 

This post is part of the Blogchatter A2Z2023 challenge.

Consult with your healthcare provider before incorporating yellow pepper into your diet. 

#BlogchatterA2Z2023 challenge

 Xmas cake with a twist

A lot of work goes into a  traditional  Xmas cake, but the end result …" you can't stop eating. All your hard work pays off. 

Health forced me to forego the pleasure of partaking in this cake feast and I was sad. However, now knowing how much harm certain foods can do, and at the same time not wanting to be deprived of the pleasure of eating cake at Xmas, my husband and I together with guidance from the nutritionist have tweaked the Xmas cake to suit our needs. 

Almond flour/ banana flour replaces refined flour, cold-pressed coconut oil stands in for rich butter, and jaggery takes the place of sugar. We have ditched the preserve and go with some amount of nuts and dry fruit. Eggs are in, but the free-range kind.

Believe me, the cake turns out delicious and you miss out on nothing. This

cake is baked on festivals and family occasions. 

This post is part of the Blogchatter A2Z2023 challenge. 

#Blogchatter A2Z2023challenge

 Watermelon is the word!

The watermelon plant(Citrullus lanatus) bears fruit annually and grows well in hot climates. The vines are prostrate with branched tendrils and deeply cut leaves. Single flowers either masculine or feminine grow at the axil of the leaf. The fruit is a type of berry botanically known as Pepo. Watermelon is part of the Cucurbitaceae family and is related to pumpkin, Zucchini, Cantaloupe and Cucumber. 

Watermelons are either oval or spherical in shape and are dark green or maybe green with white stripes. The sweet juicy flesh is either reddish or pink and holds pips that are either black, brown or white in colour. Watermelons weigh anything between 2kg to 20kg and the number of fruits per vine varies between 2 to 15. Native to Africa, watermelons also grow in the Middle -East, USA, India, Japan and Europe. China leads the world's production of watermelons producing almost 60% of the production. 

Nutrition: 

• The watermelon is low in calories and 92% water, thus keeping you hydrated and full.
• The watermelon is packed with nutrients like potassium, magnesium, and vitamins A and C. It contains ample amounts of the amino acid Citrulline, the highest content of which is found in the white rind that surrounds the flesh. Citrulline is transformed into the essential amino acid Arginine which supports lung, kidney, liver and reproductive health, It also boosts immunity. 
• This delicious fruit is also Lycopene rich. Lycopene is a powerful antioxidant responsible for the red colour of watermelon. Watermelon contains more lycopene than fresh tomatoes.  The body uses Lycopene to form Beta - Carotene which is then converted to vitamin A. 

Health Benefits:

• The amino acid citrulline improves muscle mass and exercise performance. 
• The vitamins A and C in watermelon reduce the risk of age-related Macular Degeneration. Macular degeneration is a common eye problem that can cause blindness in older people.
• Watermelon is rich in vitamin C, which plays an important role in forming collagen and absorbing iron. Collagen is a protein that keeps your skin supple and hair strong. 
• A 2012 study of watermelon revealed that watermelon extract reduced blood pressure in and around the ankles of middle-aged people suffering from obesity and hypertension. 
• The Lycopene in watermelon may help protect against heart disease.
• The fibre and water content of watermelon may aid digestion and bowel movement. 

On Your Plate:

• A healthy low-calorie snack
• Toss it into a fruit salad
• Pair it with Feta cheese and grill
• Freeze for popsicles 
• Watermelon lemonade - blend the juice with lemon juice, cinnamon, rock salt and ice cubes. 

Look for watermelons that are free of dents and bruises together with a yellow, not white splotch at the bottom. A ready-to-eat watermelon will feel heavy and produce a hollow sound when thumped. 

(If afflicted with a medical condition, keep your healthcare provider in the loop before indulging in watermelon.) 

This post is part of the Blogchatter A2Z 2023 challenge.

#BlogchatterA2Z 2023 challenge

 Vitamins Are Vital for Your Health

Vitamins are organic compounds needed by our bodies in small quantities for the maintenance of our health. Our bodies do not produce vitamins, so we must obtain them from food and pharmaceutical preparations. There are 13 vitamins in all. Eight of them belong to the B group. Vitamins can cause toxicity if consumed in large amounts. At the same time, a lack of adequate vitamins will also cause ill health.  Although they do not give us energy, they help us get energy from carbs, proteins and fats, also known as macronutrients. different vitamins serve different purposes. 

• Vitamin A: Vitamin A is obtained from animal and plant sources. Vitamin A aids vision, especially night vision, makes red cells and fights infections. Good sources of vitamin A include oranges, sweet potato, spinach, and other greens, dairy and seafood like salmon and shrimp. 
• Vitamin B - This group of vitamins turn energy-giving nutrients like carbohydrates, fats and proteins into energy. Except for B12 and folic acid which are stored by the liver, the other vitamins in this group cannot be stored and must be consumed regularly through a nutritious diet. Sources include lean meat, fish, whole grains, fruit, vegetables and legumes

The 8 kinds of vitamin B are:

Thiamine(B1)

Riboflavin(B2)

Niacin (B3)

Pentothenic acid (B5)

Pyridoxine(B6)

Biotin (B7)

Folate or folic acid when in supplement form

Cyanocobalamin(B12)

• Vitamin C - it's important to get this vitamin through our diet because our body cannot make this through other compounds. Besides this vitamin must be got through our diets because it does not stay in our bodies for long. Vitamin C is used for the formation of collagen, functions as an antioxidant, aids in the absorption of iron and fights infection. Vitamin C is present in fruits such as oranges, lemons, Kiwi, Mango, tomatoes, strawberries, cabbage, capsicum, spinach, cauliflower, and potatoes. 
• Vitamin D -  Builds bones and muscles and supports overall health. Moderate exposure to the sun is the best natural source of vitamin D. Only 5-10% of vitamin D is obtained from our diet. The body can absorb only small quantities of vitamin D. Good sources of vitamin D are fatty fish such as salmon and eggs. 
• Vitamin E - Vitamin E is an antioxidant that protects your body from free radicals like cigarette smoke or radiation. It also aids vision, immune health and skin health. Dietary sources include egg yolk, leafy greens like spinach, broccoli, nuts and seeds, unprocessed cereals and whole grains.
• Vitamin K- Vitamin K plays an important role in healing, blood clotting and in building healthy bones. It also prevents a serious bleeding conditions in newborns. Vitamin K can be sourced from leafy greens like kale, spinach, avocados, kiwis, and soyabeans. 

Water Soluble and Fat soluble Vitamins:

vitamins A, D, E, and K are fat-soluble vitamins. They are stored in our fat cells until we need them. 

Vitamins C and B are water-soluble vitamins that pass out from our bodies. They dissolve in water 

Keep your healthcare provider in the loop before incorporating any of these vitamins in your diet, if you already haven't.

This post is part of the blog chatter A2 Z challenge2023.

#Blogchatter A2Z 2023 challenge

 Urad Dal - versatile and nutritious. 

Black gram or urad dal Vigna Mungo is a bean grown in South Asia where it has been cultivated for thousands of years. Urad dal is a very popular ingredient in Indian Kitchens because of its versatility. The crop is grown both as a Rabi and Kharif crop in India and is grown extensively in South India, the  Northern part of Bangladesh and Nepal. It is a good food for vegetarians and vegans as it is rich in protein. 

Urad dal is available in different forms: 

• As a split white lentil
• whole round unsplit black lentil
• Split lentil with the black skin still on. 

Health Benefits of Urad Dal:

• Urad dal is rich in both soluble and insoluble fibre which aids digestion. Also supports liver health. 
• Urad dal is loaded with fibre, magnesium, and potassium which support heart health. Potassium is said to improve blood circulation. 
• Urad dal has a high content of iron which boosts energy levels and stimulates the production of red blood cells. 
• This nutritious lentil strengthens the nervous system and helps in brain function. Urad dal is used in Ayurveda too. 
• Since it is rich in magnesium, potassium, iron, folic acid and calcium, it is a great help to pregnant women. 

On your Plate: 

• The split white lentil is widely used as a tempering and seasoning ingredient. 
• Used in the idli and dosa and vada batter as also in papads. 
• An ingredient in Dal Makani and Maa ki dal.
• 
  

This post is part of the Blogchatter A2Z2023 challenge.

BlogchatterA2Z2023 challenge

 Tomatoes are terrific!

Tomatoes (solanum lycopersicum) is a fruit from the nightshade family native to South America. Botanically the tomato is a fruit because it fits the botanical description of a fruit. It is the fleshy part of the plant that surrounds its seeds. However, for nutritional and culinary purposes, the tomato is a vegetable. 

(Nightshade is a family of plants that include tomatoes, peppers, potatoes and eggplant and tobacco) Nightshades contain small amounts of alkaloids. Alkaloids are chemicals found in plants. While some alkaloids will have a positive effect on the human body, others, like the ones present in tobacco will have a negative effect,)

• Tomatoes generally turn red when they mature they are also available in a variety of colours including yellow orange, green and purple. 
• Tomatoes are 95%  water and 5% carbohydrates and fibre. 
• Tomatoes are often harvested when green and immature and ripened artificially. This may adversely affect the flavour and taste.
• Tomatoes are heavily laden with the carotenoid Lycopene. Lycopene gives tomatoes its red colour and has many health benefits.  
• Studies show that the content of lycopene increases when tomatoes are cooked. 
• Tomatoes can be grown hydroponically in a water-based nutrient solution, rather than soil. 

Why tomatoes are good for You: 

• The antioxidant Lycopene can protect against diseases like Alzheimer's
• A tomato-rich diet reduces the risk of heart disease. 
• The water content and dietary fibres found in tomato aid healthy bowel movement and support hydration. 
• Some studies show that the antioxidant properties of Lycopene contribute to the prevention of type 2 diabetes. 
• Lycopene and beta-carotene have been shown to possess anti-cancer properties
• The vitamin C in beta carotene in tomato juice supports immunity. 

On Your Plate:

• In your sandwich
  
• Tossed into a salad
• A tangy chutney or pickle
• Eaten raw as a snack
• tomato ketchup 
• The base of a gravy   
• Spicy hot tomato rasam(my favourite)                 
  
  
  
  
  
  
  

Steer clear of tomatoes if they cause you problems or consult with your health care provider. 

This post is part of the blogchatterA2Z 2023 challenge.

#BlogchatterA2Z2023challenge

 Saluting the Sweet Potato

The sweet potato (Ipomoea Batatas) is a sweet and starchy,  tuber belonging to the Morning Glory family of plants hat that varies in size and colour which include orange, white and purple. It is different from a potato which belongs to the Nightshade family of plants. 

Sweet Potato is native to the tropical regions of America, the Caribbean islands, the warmer islands of the Pacific, Japan and parts of Russia. In Japan, the crop has long been grown for the manufacture of starch and alcohol. Sweet Potatoes grew in Peru, as early as 750 BC. Native Americans were growing sweet potatoes in 1492 when Columbus landed in America. Sweet Potato is grown in the Northern and Eastern states of India namely, Jharkhand, Bihar, Chattisgarh, West Bengal and Uttar Pradesh. 

Health Benefits of sweet potato:

• Sweet Potatoes are high in beta -carotene which gets converted into vitamin which in turn supports vision, immunity and embryonic growth
• Sweet potatoes are said to reduce the risk of inflammation-related diseases like heart disease, cancer and diabetes. 
• The fibre and antioxidants present in sweet potatoes promote the growth of good gut bacteria, thereby improving gut health. 

On your plate: 

This fleshy root can be boiled, steamed, sauteed, baked or even served as a vegetable.

Sweet Potatoes can also be turned into tasty desserts or you could even enjoy a bowl of tasty and nutrient-dense sweet potato soup. 

As always, partake of this tuber, only if it agrees with you. Consult your health care provider. 

This post is part of the BlogchatterA2Z2023 challenge.

#Blogchatter A2Z2023 Challenge

 Ragi -The superfood in your kitchen

Ragi, also called Finger millet or Nachini is an extremely nutritious millet, that resembles mustard seeds. The common English name of Ragi is Finger millet because the plant bears a head of grain comprising five spikes which resemble 5 fingers attached to the palm of the hand. The straight or sometimes curved branches contain seeds which are brown, red or purple in colour. 

The hull of the ragi grain is indigestible and hence the grain is hulled before use. .This process does not damage the germ and therefore its nutritive value remains intact. The grain is decorticated, ground into flour and put to numerous uses. Ragi requires less water than other crops and grains and therefore is a sustainable crop. The botanical name of ragi is Eleusine coracana.

Ragi originated in Africa and was cultivated in Uganda and Ethiopia for thousands of years. The crop came to India about 4000 years ago and has been found in archaeological excavations in the Harappan civilization. besides being used as food for humans. Ragi is also used as animal feed, soil conservation and industrial applications. 

Why has ragi come to be a superfood? 

·         Ragi is a rich source of minerals, it has 5 -30 times the calcium content found in other cereals. Calcium is important in maintaining bone density and bone health. Ragi is also rich in phosphorous, potassium and iron.

·         Studies have shown that ragi control blood glucose levels and oxidative stress. It also helps in wound healing in diabetics.

·         Ragi is found to act against bacteria that cause food poisoning.

·         Reduces the risk of cardiovascular disease – The high fibre content and antioxidants in Ragi lowers blood pressure and reduce inflammation.

·         Ragi is shown to reduce cholesterol levels due to its high fibre content and the presence of antioxidants.

·         Helps prevent Anemia _ Ragi is a good source of iron which is needed to make haemoglobin, the protein in red blood that carries oxygen.

·         Ragi aids liver health – The antioxidants and fibre in ragi, detoxify the liver and promote liver health.

·         Ragi is a low-fat cereal that can help in weight loss. It keeps you fuller longer because of its high fibre content. Ragi also has a low glycemic index and thus does not cause spikes in sugar levels that lead to cravings and weight gains.

 

 The United Nations has declared 2023 as the International Year of Millets to promote the production and consumption of millets and o raise awareness about their health benefits, biodiversity and resilience. Ragi is a nutritious and versatile millet that holds an important place in this significant year for the millet family. 

Ragi as mentioned before is a pretty versatile millet. It can be consumed in the form of powder or flour and used to make porridge, dosas, idlis, ladoos, shakes and even sheera. and ice-cream. I have a pretty good relationship with Ragi. I often have ragi porridge mixed with jaggery nuts,  and a few toasted sesame seeds thrown in. It is simply delicious. What's summer without ice cream, I plan to try a ragi based ice cream. Health bhi, Taste bhi. 

Ragi Ice-cream. 

INGREDIENTS  

For the slurry

• 2 tbsp finger millet/ragi flour
• 1 ½ cup water( 1cup of water = 250ml.)

Other ingredients

• 2 cups water
• 2 tbsp organic jaggery powder or date palm jaggery
• ¼ tsp cardamom powder
• 2 drops of pure vanilla extract
• 2 tbsp homemade peanut butter
• Raw cacao nibs to garnish
• 1 tbsp nuts, finely chopped to garnish (as per choice)

INSTRUCTIONS

 

Making the slurry

• Take ragi into a bowl
• Add half cup of water
• Whisk well to ensure there are no lumps

Method

• In a thick-bottomed pan, take two cups of water.
• Once the water boils, add the slurry, and stir it once.
• Let it simmer on a low flame.
• Once the mixture thickens, add the jaggery powder and cardamom powder next.
• Turn off the flame.
• Once it cools down, add this to the blender with peanut butter and vanilla extract. Blend to a fine consistency.
• Transfer into a container, and garnish with raw cacao nibs and chopped nuts.
• Let it sit in the freezer for four to five hours.
• Serve chilled.
• Add-ons: Top with pumpkin or chia seeds

Recipe by Luke Coutinho.

This post is part of the Blogchatter A2Z2023 challenge.

Moderation is the key and consume Ragi if it suits you. 

#BlogchatterA2Z 2023 challenge

 Quinoa - A healthier alternative. 

Quinoa pronounced as "Keen - wa" is a seed from the same family as spinach, chard, amaranth and beet. In recent years Quinoa has taken the world of health and nutrition by storm because of its many health benefits and versatility in the kitchen.  

Quinoa is a gluten-free alternative to starchy grains. Rich in protein Quinoa is also a source of all 9 essential fatty acids. Quinoa acts like whole grain and is the more expensive of whole grains. It is often classified as a cereal grain like oats and barley but in fact, is a pseudocereal grain. In others words Quinoa is a seed that is prepared and eaten like a grain. 

Quinoa has been growing in the South American countries of Bolivia, Peru and Chile for thousands of years and formed the staple diet of the Incas and their descendants. Its cultivation has now spread to regions of North America, Europe and Asia. 

Why is Quinoa good for you :

• Quinoa is loaded with nutrients like fibre, protein, folate and magnesium.
• Quinoa contains flavinoids including quercetin and Kaempferol, which are powerful antioxidants and have an anti-inflammatory effect on the body. 
• Quinoa is rich in fibre and fibre-rich foods support gut health, weight management, control blood sugar and may lower cholesterol.
• Quinoa supports overall health and improves blood lipid levels. 
• Quinoa is rich in minerals but also contains anti-nutrients like saponins and phytic acid. Soaking, rinsing and sprouting help reduce the anti-nutrients. 
• Quinoa is naturally gluten-free and therefore a boon for vegans and people with gluten intolerance

Quinoa works well as a substitute for rice, used in salads, and can be tossed with other ingredients and flavors since it has a mild taste, it can be served savoury or sweet. On its own, the natural grain takes about 15 minutes to cook. 

Some Indian preparations: 

• Quinoa Upma
• Quinoa dosa
• Quinoa Khichdi
• Dahi Quinoa
• Quinoa Kheer
• Quinoa pulao

Incorporate Quinoa into your diet, only if it suits you. 

THis post is part of the Blogchatter A2Z 2023 challenge. 

#BlogchatterA 2Z 2023 challenge

Nuts that don't drive you nuts

Nuts are nutrient-packed edible seed kernels encased in a hard shell and include almonds, hazelnuts, pistachios, cashew nuts, pine nuts, pecan, macadamia and brazil nuts. They make a healthy snack offering a wide range of health benefits. Peanuts are legumes like peas and beans because they are edible seeds that grow in pods. 

• Almonds: Packed with heart-friendly monounsaturated fat, fibre and vitamin E almonds have the highest calcium content, so required for our bones, nerves and muscles. Almonds with skin promote gut health and have antioxidant benefits. Almond flour works very well as a replacement and gluten-free flour for refined flour in cakes. 
• Brazil nuts: Brazil nuts are native to a tree in the Amazon and are one of the richest sources of selenium,a mineral that supports immunity, acts as an antioxidant and helps wounds heal. .1to 3 Brazil nuts a day is enough because we require very small quantities of the mineral. Brazil nuts are rich in vitamin E too. 
• Cashewnut: Cashewnuts are said to support heart health, by improving blood lipid levels and reducing blood pressure. Rich in manganese cashew nuts are thought to delay age-related memory loss. Replete with heart-friendly monosaturated fats, they manage cholesterol levels. 
• Chestnuts: Chestnuts are low in fat and calories and are a good source of antioxidants and vitamin C. They can be used as gluten-free flour for cakes and bakes. 
• Hazelnuts: These nuts are rich in heart-friendly monosaturated fats, have anti -inflammatory properties and are known to improve vitamin E levels in the elderly. 
• Walnuts: Walnuts contain good fats and have the highest content of short-chain Omega 3 essential fatty acids. Besides improving good gut bacteria, walnuts are said to have anti-inflammatory properties and anti-cancer properties. 
• Pistachios: A popular ingredient in desserts,  pistachios add colour because of their pigmentation. Pistachios have a low-fat content and a high potassium content. They support heart and eye health. 
• Macadamia nuts: Macadamia nuts have a high-fat content and do well to flavour sweet and savoury dishes. Rich in potassium and, magnesium, calcium and potassium they are also the richest source of heart-friendly mono-saturated fats.
• Pecans: Pecans are filled with the goodness of antioxidants and Oleic acid that prevent plaque formation and support heart health.
• Pine nuts: These little nuts are added to pasta, pesto, salad and dips. Botanically they are a seed, rather than a nut derived from different species of the pine cone. Pine nuts are rich in vitamin E and support skin health. Animal studies show that pine nuts help in managing diabetes. 

Why must you soak nuts before consumption? 

This is part of the BlogchatterA2Z 2023 challenge link. 

• 
  

BlogchatterA2Zchallenge2023

 Powerful is the Pomegranate

The Pomegranate is one of the most ancient fruits in the world. It most probably originated in Persia and then its cultivation spread through the Mediterranean,, Arabia, Afghanistan, India and China. The Pomegranate is a red and round fruit with leathery skin. It bears a white flesh that is tightly packed with crunchy and juicy edible seeds called Arils. 

The word Pomegranate is derived from the medieval Latin, "Pomum Granatum" meaning apple of many grains and seeds. It has a symbolic significance in many cultures because of its appearance and seed clusters and is mentioned in many ancient religious texts, poems and Ayurveda.  Pomegranate has a large number of health benefits and including them in your diet would be very beneficial to your health. 

How

Pomegranates help your health:

• Pomegranates are low in calories and fats and high in fibre, vitamins and minerals and contain some amount of protein in them. Eating whole fruit is more beneficial than simply drinking juice. The juice does not provide much fibre and that is generally the case with all fruits. 
• Pomegranates are rich in anti-oxidants They have 3 times more antioxidants than red wine and green tea. Antioxidants protect your cells from the damage caused by free radicals. 
• Pomegranates contain compounds like polyphenolic acid and vitamins A, C, E, and K and fibre that enhance hair and skin health. 
• Pomegranates improve bone health, as they protect the cartilage and joints by neutralizing certain Enzymes that break down the cartilage. 
• The Flavonoid-rich pomegranate also contains Punicic acid that helps lowers systolic blood pressure, Cholesterol and triglyceride levels. 
• Pomegranates improve, gut, brain and memory health. 
• Pomegranates have been listed as an anti-carcinogenic agent helping to manage breast, prostate, lung and skin cancer.
• The Pomegranate is said to boost sexual health and fertility and is nicknamed the natural Viagra. 

Personally, I love the crunch of pomegranate in raita, in a chaat or just tucking into a bowl of juicy crunchy airls. As always, moderation is the key.

This post is part of the BLogchatterA2Z 2023 challenge. 

#BlogChatterA2Z2023

 Oil from the well of good health. 

I grew up on Postman refined oil and continued to use refined oils until 4 years ago when in the course of a health care programme that I was taking, I was asked to switch to cold-pressed oils.

Why the healthier alternative? 

The oils that we use to cook our foods are extracted from seeds, nuts and vegetables. When the oil is extracted through the cold-pressed method, it is done without applying extreme heat and therefore the oil retains much of its nutritive value. 

How are cold-pressed oils manufactured?

Cold-pressed oils are obtained by simply crushing seeds and nuts in huge cylinders using minimum heat.  The seeds and nuts are placed in a huge cylinder where they are rotated and crushed until all the oil is extracted. The temperature of the heat released does not exceed 49 degrees centigrade.  Oils extracted in this way are totally free from hazardous chemicals and preservatives. They are naturally aromatic, flavourful and nutritious. Some common cold-pressed oils include oil extracted from, coconut, sesame, peanut, sunflower, olive and mustard. The manufacturing process takes longer and the yield is lower as compared to that of refined oils. Hence cold pressed oils are almost 3 to 4 times more expensive than refined oils. Yet, it would be a good idea to include them in your diet and improve your health rather than suffer health disorders and spend large amounts of money on treatments. 

What are refined oils? 

The process of refining oil involves the use of extreme heat and chemical solvents like acid and bleach that strip the oil of all its nutrition. Refined oil contains polyunsaturated fatty acids which makes it unsuitable for deep frying as the oil turns to transfat, the primary reason for all our health problems. Greater quantities of oil are yielded when oil is extracted in this way but the quality of the oil suffers tremendously. 

Shelf Life:

 Regular refined oils undergo the hydrogenation process and are treated with harmful chemicals to increase yield and shelf life. Cold-pressed oils on the other hand are subject to minimum processing and heat and therefore have a shorter shelf life and lower yield. The shelf life of cold-pressed oils is about 3 to 4 months. 

Benefits of cold-pressed oils: 

• Oil extracted through the cold-pressed method is said to be more environmentally friendly because no additional chemicals are added during the extraction process. 
• Cold pressed oils are rich in oleic acid which boosts immunity vitamins A, C, D, E, Omega 3 and 6, zinc and potassium which protect the liver, and maintain cholesterol levels. 
• Cold-pressed oils are rich in plant sterol which enhances the health of your heart. 
• Topical application of cold-pressed oils to skin and hair does both a world of good. 

 

This post is part of the Blogchatter A2Z2023 challenge.