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)
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
