HEALTH BENEFITS OF SPROUTS

HEALTH BENEFITS OF SPROUTS

Sprouts have always been popular as a nutritious food. Sprouts like radish, alfalfa, clover, soybean, and broccoli are excellent sources of protein and a wide range of different nutrients that can help maintain good health. But it was not until recently that they were found to have essential therapeutic benefits. It was discovered that sprouts have the ability to protect us from certain diseases. To find out more about this and the other health benefits of sprouts, read on to the following information below.

1. Rich in Essential Nutrients

Some of the vitamins that sprouts contain include Vitamin A, Vitamin C, Vitamin B1, Vitamin B6, and Vitamin K. Apart from this, it is also rich in minerals such as Iron, Phosphorous, Magnesium, Potassium, Manganese, and Calcium. As if these are not enough, sprouts also have dietary fiber, Folate, and Omega-3 fatty acids. Sprouting seeds, grains and legumes are found to have higher content of these nutrients. For instance, most beans increase in Vitamin A by eight times after being sprouted.

2. Excellent Source of Enzymes

Aside from the nutrients, they are also abundant in enzymes, which can keep our bodies healthy and fit. Cooking food under fire results in the loss of some of those enzymes. Eating fresh fruits and vegetables are the best way to get more of these. Eating fresh sprouts is a good way to get access to a powerful source of enzymes.

3. High in Protein

When you say protein, the first things on people’s minds are meat, chicken, fish, egg, and dairy products. What most people do not know is that sprouts are also very high in protein. In fact, they can contain up to 35 percent protein. Adding sprouts to your diet will give you the necessary protein intake required by your body minus the fat, cholesterol, and calories that typically come with animal meats. Sprouts are also highly recommended for vegans and vegetarians.

4. Easy to Digest

Another thing you will love about sprouts is how easy it is to digest this food. Its digestibility is rooted from the high amount of enzymes that they contain. Eating sprouts can be very helpful for people with digestive or bloating problems. They are also perfect for younger kids and elderly people.

5. Good for Weight Loss

Since sprouts are also high in fiber and low in calorie, it can contribute positively to any weight loss diet plan. Eating sprouts will let you enjoy nutrients without the extra calories. It will also make you feel fuller and stave off hunger longer. If you are looking for a way to lose weight, include sprouts in your diet.

Sprouts are beneficial to your health. Apart from that, they are also very delicious. Including them in your diet would be very easy. You can add them to your salads, soups, meat dishes, and pasta to make them more scrumptious and appetizing. Its crisp and flavor make dishes more delicious. Now if you want to maximize their benefits even more, you can also snack on them fresh. Enzymes in most foods are lost during the cooking process.

MIX SPROUTS SUBZI

Mix sprouts subzi is prepared with any kind of sprouts according to your choice, added some spicy masalas with chopped onion and tomatoes.  Since the sprouts are rich in rich in protein, vitamins and minerals.  Some of the vitamins that sprouts contain include Vitamin A, Vitamin C, Vitamin B1, Vitamin B6, and Vitamin K. Apart from this, it is also rich in minerals such as Iron, Phosphorous, Magnesium, Potassium, Manganese, and Calcium. As if these are not enough, sprouts also have dietary fiber, Folate, and Omega-3 fatty acids. Sprouting seeds, grains and legumes are found to have higher content of these nutrients. For instance, most beans increase in Vitamin A by eight times after being sprouted.

Mix sprouts subzi

WATLI DAL l RAW MANGO WATLI DAL l BENGAL GRAM R AW MANGO WATLI DAL

Watli dal is made out of  soaked Bengal Gram, Chana dal, Kadala Parippu ground to a coarse paste and Raw mango.    It is a Maharashtrian dish made during the Mango season. It is a dry dish can be served as it is.   

 Believe me it is a lovely dish to just have it plain as it is like a Snack or can have it with Dal rice, Chapatti etc.

WATLI DAL

CORN GREEN PEAS FRITTERS l SNACK RECIPES

Corn and  Green peas fritters  I made with Sago and Potato.    This is a yummy  snack item, directly from tava to the plate with a cup of Coffee/Tea.  If you have Corn and Green peas in the fridge, you can make it with potato also if someone comes to your house unexpectedly. At this point of time, you can avoid the sago.

This is a delicious snack item to be served hot from tava to the plate.  You can serve it with chutney or sauce.  Since my children like it with sauce, I did not bother to make the chutney.

 CORN  oil has been shown to have an anti-atherogenic effect on cholesterol levels, thus reducing the risk of various cardiovascular diseases.

The vitamin B12 and Folic acid present in Corn prevent anemia caused by a deficiency of these vitamins. Consumption of corn husk oil lowers plasma LDL cholesterol by reducing cholesterol absorption in the body. The consumption of corn kernels assists in the management of non-insulin dependent diabetes mellitus (NIDDM) and is effective against hypertension due to the presence of phenolic phytochemicals in whole corn.

GREEN PEAS  is the source of  Vitamins C, E, K, A and B complex ,Fiber, Phytonutrients, Antioxidants,Phosphorus, magnesium, Copper, Potassium,Iron, Zinc,Manganese,Protein

corn, green peas fritters

MAMBAZHA RASAKALAN l RASAKALAN l SOUTH INDIAN CUISINE l RIPE MANGO YOGHURT BASED CURRY l

Mambazha rasakalan is  a curry made in South Indian homes with Ripe mango  and ground coconut paste with fried Red chilli and Fenu greeek seeds  and some  Curd  added into it. This dish is popular during feasts and specially in Mango season.  

 We can use any combination of vegetables also for this dish viz. Pumpkin, Drumstick, Colacasia, Yam, Raw banana, White pumpkin etc.  During mango season, never miss this delicious curry.

Mambhaza rasakalan

I have given the Rasakalan video with Ashgourd

BEET ROOT THORAN l SIDE DISHRECIPES

Beetroot can be eaten raw along with salad, or boiled   and sliced can be given to the small children just to eat as it is.  We can    make a subzi out of it, raita, halwa etc. everything is very very tasty with this vegetable. 

I have made this simple and easy recipe  which can be made by children too.  You can cut the same into small cubes and cook it.  Here I preferred to grate the same for easy preparation as it takes very little time to cook.

The beta cyanin in beetroot can help detox  the  liver, having a knock-on effect for the  bloodstream, by helping the body to eliminate toxins and potentially preventing the build-up of fatty deposits.      Beetroot Juice Can Prevent Strokes & Heart Attacks

Beetroot is a super-storehouse of both vitamin C and iron.   Both are essential elements for health. The roots are a good source of many other vitamins and minerals, including folic acid, phosphorous, magnesium.  Consumption in the raw form is more beneficial.

CHIKOO MILK SHAKE (sapodilla milk shake,sapota milk shake)

Sapodilla  or chikoo it is known as is a very sweet fruit which is liked by everyone.  We can put them in fruit salad or have it plain.  If the chikoos are very sweet, you can reduce the sugar quantity while making the milk shake.

Any kind of milk shake or fresh juice is favourite of my kids.  When I prefer to eat the fruit as it is my children always say, amma, make milk shake.

Sapodilla or chikoo contains vitamin A,B, C & E.  Vitamin A improves eye sight.  Vitamin B & E improves skin quality. Vitamin C improves the immune system of the body.  It is a good source of minerals like potassium, copper and iron too.



HEALTH BENEFITS OF DATES, EENTHAPAZHAM, KHAJUR, PERINCHANPAZHAM

Health benefits of dates

• Wonderfully delicious, dates are one of the most popular fruits packed with an impressive list of essential nutrients, vitamins, and minerals that are required for normal growth, development and overall well-being.
• Fresh dates compose of soft, easily digestible flesh and simple sugars like fructose and dextrose. When eaten, they replenish energy and revitalize the body instantly. For these qualities, they are being used to break the fast during Ramadan month since ancient times.
• The fruit is rich in dietary fiber, which prevents LDL cholesterol absorption in the gut. Additionally, the fiber works as a bulk laxative. It, thus, helps to protect the colon mucous membrane by decreasing exposure time and as well as binding to cancer-causing chemicals in the colon.
• They contain health benefiting flavonoid polyphenolic antioxidants known as tannins. Tannins are known to possess anti-infective, anti-inflammatory, and anti-hemorrhagic (prevent easy bleeding tendencies) properties.
• They are moderate sources of vitamin-A (contains 149 IU per 100 g), which is known to have antioxidant properties and essential for vision. Additionally, it is also required maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A is known to help to protect from lung and oral cavity cancers.
• They compose antioxidant flavonoids such as ß-carotene, lutein, and zea-xanthin. These antioxidants found to have the ability to protect cells and other structures in the body from harmful effects of oxygen-free radicals. Thus, eating dates found to offer some protection from colon, prostate, breast, endometrial, lung, and pancreatic cancers.
• Zea-xanthin is an important dietary carotenoid that selectively absorbed into the retinal macula lutea, where it thought to provide antioxidant and protective light-filtering functions. It thus offers protection against age-related macular degeneration, especially in elderly populations.
• Dates are an excellent source of iron, contains 0.90 mg/100 g of fruits (about 11% of RDI). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood.
• Further, they are very good in potassium. 100 g contains 696 mg or 16% of daily-recommended levels of this electrolyte. Potassium is an important component of cell and body fluids that help controlling heart rate and blood pressure. They, thus, offers protection against stroke and coronary heart diseases.
• They are also rich in minerals like calcium, manganese, copper, and magnesium. Calcium is an important mineral that is an essential constituent of bone and teeth, and required by the body for muscle contraction, blood clotting, and nerve impulse conduction. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells. Magnesium is essential for bone growth.
• Further, the fruit has adequate levels of B-complex group of vitamins as well as vitamin K. It contains very good amounts of pyridoxine (vitamin B-6), niacin, pantothenic acid, and riboflavin. These vitamins are acting as cofactors help body metabolize carbohydrates, protein, and fats. Vitamin K is essential for many coagulant factors in the blood as well as in bone metabolism.

HEALTH BENEFITS OF CHIKOO

Sapodilla or chikoo, is a fresh fruit that came from America and Mexico. Chikoo is a tropical fruit & full of various nutrients, vitamins, minerals, glucose, tannins and calories. It is round in shape like a potato and sweet in taste. Fresh ripen sapodilla is a good source of minerals like potassium, copper, iron and vitamins like folate, niacin and pantothenic acid. These compounds are essential for optimal health as they involve in various metabolic processes in the body as cofactors for the enzymes.

100 grams of chikoo have Energy- 83 Kcal, Carbohydrates- 19.9 g, Protein- 0.44 g, Total Fat- 1.10 g, Dietary Fiber- 5.3 g, Folates- 14 µg, Niacin- 0.200 mg, Pantothenic acid- 0.252 mg, Riboflavin- 0.020 mg, Thiamin- 0.058 mg, Vitamin A- 60 IU, Vitamin C- 14.7 mg, Sodium- 12 mg, Potassium- 193 mg, Calcium- 21 mg, Zinc- 0.10 mg, Selenium- 0.6 µg, Copper- 0.086 mg, Phosphorous- 12 mg, Iron- 0.80 mg and Magnesium- 12 mg.

Eating chikoos have numerous health benefits to your body which are given below.

Health Benefits of Chikoo or Sapodilla

*          Improve Eye sight

Vitamin A content on Sapodilla is good for your eye. Its high Vitamin A content ensures that your eyes remain healthy.

*          Prevent Many Types of Cancers

Due to rich in antioxidants, fiber content and nutrients, it helps to protect cancer and tightly bind the carcinogens (toxin) to protect the mucous membrane of the colon. Vitamin A has been shown beneficial to protect from lung and oral cavity cancers.

*          Boost Immune System

Vitamin C in Chikoo helps to improve the immune system of body and protects us from various diseases.

*          Improve Bone quality

Our Bones need more calcium, iron, and phosphorus content to increase their quality. The presence of calcium, phosphorus and iron in chikoo or Sapodilla helps to strengthen the bones.

*          Skin Care

Chikoos are full of vitamin B complex & vitamin E, so they are good for improvement of your skin quality. Vitamin E is really good for your skin because it can moisture your skin, and gives you healthy and glowing skin.

*          Constipation

Chikoo are fully loaded with dietary fiber which helps us in get rid of chronic constipation. Being cool in nature it helps in supporting the colon membrane thus making it resistant to infections.

*          Beneficial During Pregnancy

Chikoo is rich in carbohydrates and high nutrition content, which is essential for pregnant women. It also helps reduce weakness and symptoms of pregnancy such as nausea and dizziness.

*          Fatigue and Stress

Sapodilla fruit is high in Vitamin B Content which is very useful to help overcome the symptoms of fatigue and stress.

*          Inflammation

Sapodilla or chikoo is rich in tannins hence it has the capability in reducing the inflammation in the body.

*          Energy Booster

chikoo or Sapodilla is a delicious food and is rich in glucose. This glucose helps in proving instant energy to the body.

*          Diarrhea

Because of its tanning purgative properties, it has an ability to cure diarrhea. The decoction made by boiling chikoo fruit with water is good for curing diarrhea. Chikoo has also ability to take out the wastes from the stomach.

*          Cold and Cough

Chikoo fruit helps to alleviate cold and cough by removing the phlegm and mucous from nasal passage and respiratory tract. Intake of this fruit aids to repel congestion and chronic coughs.

*          Kidney Stones

The crushed seeds have a diuretic action and are claimed to expel bladder and kidney stones.

*          Mental Health

Sapodilla or chikoo is a potent sedative, which can be employed to calm the nerves and alleviate stress. It often recommended in the diet of individuals suffering from insomnia, anxiety disorders, and depression.

*          Tooth Cavities

The chickoo fruit has a high latex content which is used as a crude filling for tooth cavities

CHIKOO, DATES MILK SHAKE (SAPODILLA, DATES MILK SHAKE)

Dates are  rich in dietary fiber, which prevents LDLcholesterol absorption in the gut.  They are moderate source of Vitamin A.  It is an excellent source of iron, contains potassium, rich in minerals like calcium, manganese, copper etc.


Sapodilla or chikoo contains vitamin ABC & E.  Vitamin A improves eye sight.  Vitamin B & E improves skin quality. Vitamin C improves the immune system of the body.  It is a good source of minerals like potassium, copper and iron too.

I decided to add both these ingredients and make the milk shake.  Though my children first did not taste it, when I forced them to drink it, they were not willing to share with us.  They liked it so much.

During  summer, everyone wants to drink something cold and do not want to eat. Mummy give me something to drink is the mantra everyday.  What to give? Aam ka panha, nimbu sharbat, milk shake, tender coconut.  chikoo and dates makes a delicious milk shake with chopped dry fruits  which everyone can enjoy.  

chikoo, dates milk shake