Chayote Squash Kootu
Chayote Squash Health Benefits
– aids cholesterol control and weight reduction
– helps with cancer prevention with flavonoids which scavenge harmful free radicals
– Good source of Complex vitamins , minerals and Folate .
Pumpkin(Butternut Squash) w. Lentils (Mathan Eriseri)
Butternut squash health benefits
– low in calories 100g =45 cal; support weight management
– have more vitamin A than pumpkin which maintains the integrity of skin and mucosa, & essential for healthy eyesight
– rich in B complex group of vitamins like folates, riboflavin, niacin, pyridoxine, thiamin and pantothenic acid
– has adequate levels of minerals like iron, zinc, copper, calcium, potassium and phosphorous
-Squash seeds are excellent source of dietary fiber and rich in protein, minerals and dietary fiber.
– seeds are also excellent source of amino acid tryptophan which converts to health benefiting GABA neurochemical in the brain.
Spinach Lentil Soup (Keerai Molagootal/ Dal Palak)
Vitamins in Spinach
Iron: Spinach contains iron which helps regulate red blood cell production and prevents anemia and hair loss
Kaempferol: Spinach is high in antioxidant Kaempferol which lowers the risk of developing cancer and chronic disease.
Magnesium: Magnesium aids in protein synthesis, and regulates neural activity, blood pressure, blood sugar levels, and maintains nerve function.
Nitrates: Spinach promotes good heart health with its high nitrate content.
Potassium: 558 mg potassium / 100 g spinach compared to banana 358 mg 16% of RDA. Potassium helps preserve bone mineral density and retain muscle mass. It helps prevent the formation of kidney stones and control heart rate and blood pressure.
Proteins: 2.9 g protein per 100 g of spinach that is easily broken down by enzymes into amino acids which are vital for working out in the gym.
Vitamin K: 100 g contains 604% of RDA; vitamin K is vital for health since it strengthens bones and stimulates orthotropic activity. It also improves calcium absorption and may reduce calcium excretion in the urine.
Nutrition 100g raw spinach provides cal 23; carb 3.6g; fiber 2.2g.100g of spinach has more iron (3.57mg) than a hamburger patty (2.49mg)
Jicama Sauté (Thoran)
Jicama health benefits
– has anti cancer potential with dietary fiber esp. colon cancer
– aids weightless being low in calories
-boosts the immune system with vitamin C
-helps diabetics by increasing insulin sensitivity
– manages blood pressure with potassium
– improves brain function with B6 improving cognitive abilities
Green Tomato Gazpacho (Hara Tamatar Rassa)
Health Benefits of Green Tomato
-Beta carotene for eye health
-Vitamin C for strong immune function
– Water for hydration
-Vitamin K for blood clotting
Stuffed Bitter Melon(Bhara Karela)
Bitter Melon’s health benefits
-reduces symptoms of aging and cancer with alpha and betacarotene, lutein and sea xanthin
– reduces the effects of hemorrhoids and reliw=eves indigestion and constipation
– reduces the incidence of neural tube defects in infants being an excellent source of Folates
– may help treat HIV infection
Cabbage Sauté (Cabbage Thoran)
Cabbage Health benefits
– acts as a vast dilator with potassium for maintaining normal blood pressure
-rich source of vitamin C than oranges thus aiding proper functioning of the nervous system and speeds up healing of wounds & damaged tissues
-improves bone health with minerals like calcium, magnesium and potassium
– reduces free radicals to prevent premature aging and depression
– boosts the immune system
Beetroot Salad (Raitha)
Health benefits of Beetroot
– Beneficial during pregnancy wit 25% Folate / 1 beet
– Can improve skin health
– can lower blood pressure
– can improve exercise performance for sports
