Taro Yam Sauté (Chembu Upperi )
Taro Yam is
– high in vitamin A 160% RDA
antioxidant vitamin C
– detoxifies body and boosts immunity (1cup 11% )
– prevent risk of heart attack with vitamin B6, 19% Vitamin E
– low in fat and sodium to control high blood pressure
– low GI helps break down glucose in the liver slowly
and prevents glucose spikes for diabetics
-leaves and roots contain polyphenols that protect from cancer
– contains magnesium vital for muscle, bone and nerve health
Tapioca Chips
free of common allergens, nut free
am gluten free and used as a grain substitute
source of vegetable protein for muscle development
can boost energy and increase satiety
enrich red blood cells to keep anemia at bay
keep digestion in check with fiber
aid bone and mineral density with calcium and iron
Eliminate transfats and sodium
prevent Alzheimers with vitamin K
Reduce birth defects with folates
regulate blood pressure with potassium
support weight gain with high carb. content
Spicy Mashed Potatoes (for Masala Dosai)
Potato History:ld’s 4th largest food crop. The Inca Indians in Peru were the first to cultivate it around 8000-5000 BC. In 1536 Spanish conquistadors conquered Peru, discovered potato & carried them to Europe. Sir Walter Raleigh introduced potatoes to Ireland in 1589 on 40000 acres in Cork. It then spread to other countries. Agriculturists learned that the potato contained most of the vitamins needed for sustenance and could feed 10 people for each acre of land cultivated.
Carrot Halwa(Gajar Halwa)
Carrots can
-improve vision and boost the immune system
– provide many vitamins and minerals
– prevent heart attacks and protect from certain cancers
– reduce cholesterol and prevent premature aging
– increase skin health and boost oral health
– help guard against food poisoning
– Steamed carrot contain large amounts of beta carotene
– Potassium in steamed carrots facilitates nerve communication
Sweet Potato Stew (Chakaravalli)
sweet potatoes help manage diabetes with low GI (40)
– good for digestion and hydration
– help protect, prevent and manage cancer with Beta carotene and Anthocyanins
-possess anti microbial properties used in the prevention and treatment of bacterial infections.
– help prevent vitamin A deficiency
– help prevent anti inflammatory activity with choline
– can help boost blood pressure and fertility
– help minimize risk of cardio vascular diseases
Blackeyed Peas Chundal
Blackeyed peas Health Benefits
Great source of energy am I
with a teeny black eye to peek
– help combat anemia
– provide protein power
– help decrease pancreatic cancer risk
– keep your bones strong
– keep nervous system healthy
– keep diabetics on an even keel
– regulate blood pressure
– reduce indigestion
– strengthen eye tissue
– weight loss wonders
Mung Bean Sprouts Usal
Health benefits of Mungbean sprouts
-Calories in 1 cup 26
– Adequate Folate content
– Obesity fighter
– Prevents cataracts
– Prevents osteoporosis
– Rich in iron content
– Source of Vitamin C
– Supports neurological function
– Vitamin K presence
Pigeon Peas Sambhar
Pigeon pea Health benefits
I am a green or yellow pea
– aid immunity, assist in growth
– prevent anemia, boost energy
– help with weight loss
– maintain blood pressure
– help keep a healthy heart
– have anti inflammatory properties
– rich in dietary fiber that maintains digestive health
– may treat hemorrhoids
Kidney Beans Rajmah
Kidney Beans Health Benefits
– Regulates Blood sugar
– Heart Healthy
– Prevents Cancer
-Strengthens Bones
-Sustains Weight Loss
Urad Beans (Dal Makhni)
Health Benefits of Black Matpe Beans
– Boosts energy
– improves digestion
– improves bone health
– good for skin and hair
– helps manage diabetes
– protects the heart
– reduces pain and inflammation
-strngthen our nervous system
