Hearty Food Talks

Green peas, or “garden peas,” are the small, spherical seeds that come from pods produced by the Pisum sativum plant. They have been part of the human diet for hundreds of years and are consumed all over the world. Strictly speaking, green peas are not vegetables. Green peas are quite filling, low in calories, and high in fiber. Thus help in weight loss. Contain several minerals and vitamins. Enriched with proteins and antioxidant, these are heart healthy, control blood sugar levels, and prevent from cancers.

Foxnut is also referred as Makhana or puffed lotus seeds. It is a good source of protein, fiber, and micronutrients (calcium, magnesium, iron, and phosphorus). Supports weight loss, blood sugar management, and heart health.

Also rich in antioxidants and anti-aging properties.

Makhana is quite versatile and easy to enjoy in many different recipes. Sometimes roasted and enjoyed as a savory snack or added to curries, or desserts.

Here, I have shared an interesting, quick, and nutritious Chaat recipe using Foxnut as the main ingredient.

Fenugreek is an annual plant with leaves consisting of three small obovate to oblong leaflets. It is cultivated worldwide and its seeds, plus leaves are pretty common ingredients in dishes from the Indian subcontinent.

Fenugreek has many health benefit. Such as lowering blood sugar levels, increasing milk production in breastfeeding mothers, reducing cholesterol levels, lowering inflammation, and to help with appetite control

Mustard greens contain many health-boosting antioxidants like beta carotene, which can protect our skin and lower risk factors of diabetes. The greens are also a great source of several B vitamins, including thiamine (B1,) niacin (B3,) and pyridoxine (B6.) A serving also offers high amounts of Vitamin K.

Mustard greens are rich in fibre that facilitates weight loss. They also make for a good detox food. According to the book, ‘Healing foods’, “the antioxidant beta-carotene and vitamins C and K help neutralize toxins and remove them from the body, providing effective detox support’.

Tinda also known as round gourd or apple gourd in English is a small green gourd vegetable available for hardly two months during monsoons in India.

Round gourd or tinda contains vitamins and carotene that boosts the immunity and keeps you healthy. Its antioxidant property protects you from pathogens that affect our body thus making it one of the best vegetables to eat during the monsoon. It’s pulp is less fibrous which is why it can be easily digested.

Green Chickpeas are an incredible source of vitamins like B6, C, folate, niacin, thiamin, riboflavin and minerals including manganese, phosphorus, iron and copper.

The wealth of nutrients in green chickpeas is beneficial in boosting the immune system, promote muscle mass, regulates diabetes and enhance hair, skin and nail health. Here, I am creating a very easy breakfast or anytime recipe from it.

Bottle Gourd or Lauki is extremely beneficial for keeping our heart healthy. Consuming lauki juice twice or thrice in a week will support in maintaining a healthy heart and will also regulate blood pressure. Drinking lauki juice is believed to help lose weight. Bottle gourd is loaded with iron, vitamins and potassium.

It also helps reducing stress, treating sleeping disorder, preventing premature greying of hair, improving skin quality, and great digestion.

Chana dal, with distinctive nutty flavor, is rich in protein and is consumed by people for weight loss. The USDA data says, one mere cup of chana dal has 39 grams of protein, 121 grams of carbohydrate and 35 grams of dietary fibre.

Bell pepper is also known as sweet pepper or capsicum or shimla mirch. Though they are fruits, (botanically classified as berries), they are commonly used as a vegetable ingredient or as a side dish. Enriched with carotenoids, antioxidants, vitaminC, and vitamin B6, they are excellent for eye health, cancer prevention, to boost immunity, balancing mood, and in sleep quality.

Further, it’s low in calories, therefore helps in weight loss. Vitamin E in bell peppers brings a radiance to skin. Heart healthy, as the Capsiacin present in bell peppers helps lowering the cholesterol. Together vitaminC and vitaminK of the veggie are anti-inflammatory.

Cabbage, and especially red cabbage has many health benefits. It seems to raise levels of beta-carotene, lutein, and other heart-protective antioxidants. It also helps lower something called “oxidized” LDL, which is linked to hardening of the arteries. And since it eases inflammation, it can help prevent heart disease.

Steaming was found to retain the most antioxidants and vitamin C compared to other cooking methods, making this a good option if you don’t like it raw. Here, I am sharing a very flavorful cabbage recipe with some basic spices.