Edamame Shufta
Health benefits of Edamame
– edamame helps with weight management with high protein content
– edamame, great source of Folate that can
lower risk of heart disease and stroke
-edamame, promotes growth of hair and nails
-edemame, provides healthy bones with calcium
– edamame, help sleep better with magnesium
Pumpkin /Acorn Squash in coconut milk (Mathan Olan)
Pumpkin Beauty benefits:
– Protect from UV rays that cause wrinkles : Beta carotene from pumpkin pulp acts as a natural face mask and skin moisturizer.
– Pumpkin seeds promote Hair growth with the presence of Cucurbitin a unique amino acid and vitamin C, pumpkin seeds are able stimulate hair growth.
– Apply pumpkin seed oil or eat a few seeds daily for best results
Chayote Squash in Buttermilk sauce(More kootan)
” Kaalan ” a buttermilk based dish was made as a gourmet dish with sooran (chenai) at festivals in Kerala, which had a longer shelf life. It took 2 hours of cooking the yam until soft and pulpy and then buttermilk added in stages, until all of it evaporated and formed a fleshy mass. Kaalan was stored in a mud pot, eaten as a delicacy for almost a month after the feast.
Zucchini Loaf (Handwo)
Some Popular varieties are Golden zucchini: bright golden yellow that retain color after cooking – long cylindrical shape. Round types are heavy, nearly seedless and a smooth surface. Tatume Mexican variety similar to the round one but oval in shape. Costata Romanesco also known as Cocozelle is a long narrow type with a slight bulge at the bottom. It features pale raised ribs with mottled green skin that is juicy and sweet. Middle eastern types are stocky, light green, tapering at ends with a thick dark green stem. They have a smooth shiny skin with a crisp and flavorful flesh. Yellow crook necks have thick warty skin with a distinct curved neck.
Bottle Gourd Koftas (Doodhi Kofta)
Bottle gourd consumption can help reduce stress and relax the body.It has a cooling impact and sedative properties with 96% water.
– Bottle gourd helps in treating acidity being rich in fiber and having alkaline property
– drinking Bottle gourd juice taken thrice a week helps maintain a healthy heart and keeps a check on blood pressure
– Bottle gourd juice helps in weight loss with iron, potassium and vitamins that facilitate weight reduction.
– Bottle Gourd juice mixed with sesame oil helps in treating sleeping disorders.
– drinking a glass of Bottle gourd juice can prevent premature graying hair and retain its color and texture.
– Bottle gourd juice benefits the skin; it acts as a natural cleanser and removes toxins from the body.
Ash Gourd in Yogurt Sauce (Elavan Avial)
Ashgourd Petha Story
Petha (Glass sweet soaked in sugar syrup) in India is a delicacy known as “Agra ka Petha” (Tajmahal location). Farmers in Karnataka have found a sweet solution trying to sell 2000 tons of Ashgourd during Covid 19 Lock down by urging locals in Thirthahalli to make Petha, by coordinating with the Horticulture department and non profit Hingaara foundation. Hence “Thirthahalli Petha” was born thus avoiding the transportation of large amounts of Ashgourd in truck to Agra.
https://www.thehindu.com/life-and-style/food/how-farmers-in-karnataka-made-agre-ka-petha-with-ash-gourd-that-they-produced-during-lockdown/article31566626.ece
Cucumber salad w. Lentils (Kakadi Kosmalli)
Health Benefits of Cucumber
– fewer calories 100g 15 calories; ideal for weight loss diet
– anti aging : rich in vitamins and minerals;
– anti cancer benefits
– has high water content 95% hydrates body; part of skin care-juice used for skin tightening.
– aids digestion:
– relieves constipation, heartburn and ulcers;
– may help treat gastritis.
– Cucumber skin provides natural plant derived inhibitors that can prevent growth in tumor cells.
– keeps kidneys in shape:acts as a diuretic: cucumber is able to promote a much healthier toxin level in the body, by regulating uric acid within the kidneys and function efficiently. Regular intake helps dissolve bladder or kidney stones;
– helps in checking high blood pressure.
– manage diabetes: Diabetics can enjoy cucumber since its GI is 0 that keeps the glucose level in check and contains hormone needed by the pancreatic cells to produce insulin.
– promotes joint health with silica that strengthens connective tissues
-cucumber may help reduce cholesterol:with sterols
– relieves gout and arthritis pain; cucumber mixed with carrot juice can reduce pain by lowering uric acid levels.
– refreshes mouth : beneficial for teeth and gums. cucumber juice refreshes and heals diseased gums; gets rid of bad breath in treating periodontis.
= strengthens hair and nails: Silica the wonder mineral in cucumber makes the hair and nails stronger and shinier.
– Stabilizes blood pressure both high and low : brings relief for patients suffering from blood pressure being high in potassium (147 mg) , magnesium (13mg) and fiber(0.5g) /100g. which contribute to healthy regulation of blood pressure.
Peas with cottage cheese (Paneer Matar)
Health Benefits of Peas
– peas maintain healthy skin & eyesight with vitamin A
– peas contain phytosterol that helps reduce cholesterol levels
– improve digestive health with soluble and insoluble fiber
– good source of iron that combats anemia
– an excellent source of Folic acid that prevent neural tube defects
– build immunity being rich in vitamin C
– build bone mass with vitamin K
– Glycemic control
Stuffed Okra (Bhara Bhendi)
Okra, known scientifically as “Abelmoschus esculentus or hibiscus esculentus” derived its name from the Niger – Congo region in Africa. It is a member of the mallow family related to cotton, hibiscus and hollyhock. It originated in Ethiopia, and cultivated by ancient Egyptians by 12th century. Its cultivation spread to North Africa and Middle East. Okra came to the Caribbean in the 1700s probably brought by slaves from West Africa.and Introduced to Western Europe soon after. In Louisiana the creoles learned from the slaves the use of okra to thicken soups and it is now essential in the stew “Creole Gumbo” .
Green/Bush/YardlongBeans Sauté (Beans Poduthuval)
Health Benefits of Green Beans
– Anti aging with Beta Carotene that acts as scavengers against free radicals
– -aid in healthy development of fetus in prenatal health with Folates
– Boost the immune system with Pyridoxine, Thiamin & Vitamin C
-Prevent bone degeneration and osteoporosis with minerals calcium, iron, potassium
– reduce cholesterol being a rich source of dietary fiber
– Zea xanthin present helps prevent macular degeneration and vision deterioration
