Nutrition From Winter Vegetables

18 Nov 2015
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Seasonal vegetables not only tastes very fresh and tasty, but it also consists of essential elements to suit the body's requirements during that time of the year. In cold weather, our immune system needs more support to fight against any germs, for which nutrition from winter vegetables is very helpful.

During the winter months, there are certain vegetables that warm you up and are available in abundance.  So, change your diet for these months and enjoy these winter vegetables.

If you're a vegetarian, you can include healthy winter vegetables in your daily meal to stay fit in climatic change and people who like non-veg food can, of course, fulfill their quota of nutrients by consuming Eggs & Fish and along with regular meals. [You can Control your portion Size]

 

Know what to eat in Winter Season:-

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Fenugreek leaves

The innumerable health benefits of fenugreek made it to be counted among the healthiest foods. It contains protein, potassium, Vitamins A, B, B3, C, and E, and phytoestrogen.

Health Benefits:

  • It helps in lactation, breast enlargement,
  • Reducing menstrual pain, treating hormonal and reproductive disorders.
  • It helps in treating patients with diabetes and heart disease as it reduces the blood sugar levels and cholesterol.
  • It is also used to treat asthma, bronchitis, arthritis, skin problems, sore throats and gastrointestinal inflammation.

Can be used in:

Vegetable preparation , Thepla, Rice preparation & can be add in soup.

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Mustard leaves [Sarso]

Mustard greens are low on calorie and provide an excellent source of vitamins B1, B2, B6, C, E,  K, folic acid and minerals like calcium, carotenes, manganese, copper, magnesium, protein, potassium, and iron.

Health Benefits:

  • High content of anti-oxidants, they have anti-cancer effects.
  • They are good for heart disease and bone health.
  • They are also rich in fibre which aid in bowel movements, hence preventing and easing haemorrhoids and constipation.
  • They are helpful for women during menopause and pregnancy.
  • They also help in preventing arthritis, osteoporosis & anemia.

Can Be used:

Vegetables , Rice preparation, Raita,  stuffed Paratha etc..

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Spinach

Spinach is another important vegetable for our health in cool and dry weather. It is a super food loaded with tons of nutrients in a low calorie package.

Health Benefits:

  • Strengthens Bone Health
  • Lowers Blood Pressure
  • Helps combat Iron Deficiencies
  • Prevents Constipation and similar issues
  • Help with Cancer, Heart Diseases, Diabetes and Asthma
  • Beneficial for Pregnant Women.

Can be used in:

Vegetable dishes and curries, Snacks, Rice preparations, Soups, parathas, Salad etc..

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Carrot

Carrot  is a crunchy powerfood which contains a good amount of vitamins and nutrients such as vitamin A, B, B2, B3, C, D, E and K.

It has a  powerful health benefits too.

Health Benefits:

  • Carrot improves eyesight and prevents night blindness as it contains carotene.
  • It prevents cancer, diabetes and heart disease.
  • It is good for maintaining good skin, hair and nails
  • Regulating menstrual flow.
  • It can be used in treating obesity.

Can be used in:

Salads, Vegetable preparations, Rice preparations, Soup etc..

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Green peas

Belonging to the leguminous family, green peas are one of the most nourishing vegetables high in phyto-nutrients, vitamins, anti-oxidants and minerals.

Health Benefits:

  • Lowers cholesterol levels in the body.
  • Support for Blood Sugar Regulation
  • Antioxidant and Anti-Inflammatory Benefits
  • Green peas are good source of Vitamin C, B-complex vitamins, folate & phytosterols.
  • Weight watchers can include these green gems in their diet as they are low in calories and high in fiber content.

Can Be used in:

Vegetable dishes, Rice preparation, soup, can be added in tikkis & chaat etc..

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Broccoli

Among the brassica family, Broccoli is known to be hearty and tasty vegetable which is rich in loads of nutrients.

Health Benefits:

  • It prevents the thickening of arteries.
  • It can help fight heart disease and stroke.
  • Broccoli can help in preventing cancer.
  • It prevents cataracts.
  • Beta-carotene in broccoli strengthens the immune system along with minerals, like zinc and selenium.
  • Both calcium and vitamin K are present in broccoli in large amounts. They are important for bone health and prevention of osteoporosis.
  • Broccoli is also rich in vitamin C and fiber.

Can be used:

Soup, Salad, Rice Preparation, Vegetable preparation.

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White radish

White radish is packed with sodium, vitamins C,  potassium, phosphorus, as well as magnesium.

Health Benefits:

  • It is also low in calorie and.
  • It aids in maintaining muscle, nerve and bloodstream functions and keeps bone and teeth strong.
  • It helps in maintaining good skin, blood vessels and ligaments.
  • It helps stave off flu-like symptoms, cancer and coronary heart disease.

Can Be used:

Salad, Stuffed Paratha, Vegetable etc..

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Beetroot

Beetroot is a vibrant and colorful veggie, which contain a variety of unique health-boosting nutrients that you may not be getting elsewhere. Plus, they're delicious!

Therefore, it is recommended to include veggies like Beetroots in the winter diet list.

Health Benefits :

  •  Contains Iron, Vitamins A, B6 & C and many invaluable minerals
  • Helps in Liver Detoxification process.
  • Limits the possibility of Diabetes, Obesity and Heart Disease
  • Helps increase WBCs
  • Boosts our Immune system
  • Fight Inflammation

Can be used in:

 Vegetable dishes, Sandwiches, Salads, Pav Bhaji (as a coloring agent), Soup, Raita etc..

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Drumsticks

 Drumsticks are loaded with valuable minerals, healthy proteins and essential minerals making it a healthy food.

 Health Benefits:

  • May help in increasing Breast Milk production for mothers
  • Good source of Vitamin A, C, Potassium and phosphorus.
  • Improves Digestion
  • Blood Purification properties
  • It eases respiratory problems
  • It purifies blood

Can be used in:

Vegetable dishes and curries like South Indian Sambar, Soup etc..

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Brinjal

Brinjal or eggplant is a good source of nutrients like Fiber, manganese and Vitamin  B.

Health Benefits :

  • May prevent Cancer, Heart Disease and other Chronic Diseases
  • Controls Diabetes
  • Good for Weight Loss
  • Helps prevent Brain Damage
  • Good for Skin and Hair

Can be used in :

Vegetable dishes and curries, Starter varieties, Rice preparations[Southern regions, people also prepare Vangi Bhat (Spicy Rice dish], bharta, etc.

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Yam

Yam can be a great source of  Carbohydrates during tough weather conditions. It  is a rich source of vitamins like B complex, Vitamin C, minerals like potassium & copper and dietary fiber.

Health Benefits -

  • Beneficial for Digestion
  • High in Anti-oxidants
  • May reduce the risk of Heart Disease
  • Good source of quick energy
  • Good for Menopausal Women
  • Helpful in treating some Skin Diseases
  • Improves Blood Supply
  • Increases Cognitive Abilities
  • Relief from premenstrual syndrome

Can be used in:

Vegetable dishes and Starters etc..

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Sweet potato

Winter comes and you'll spot these sweet potatoes everywhere. Sweet potatoes are an excellent and inexpensive food item to gorge on. These orange-hued delights are loaded with fiber, beta-carotene, vitamins A , B6 and C, and Antioxidants . Plus, since they're fairly low on the glycemic index, they're great for filling up without getting weighed down   .

Health Benefits:

  • Helps to prevent constipation.
  • Prevents heart attack
  • It helps in preventing flu viruses and common colds and also aids in formation of blood cells.
  • Good source of magnesium, which fights against stress and helps in relaxation.

Can be used-

Vegetable preparation, starter etc..

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Green Garlic

Garlic's natural heat promotes warmth throughout the body. Green garlic, and other members of the onion family are rich in sulfur, which helps improve the digestion of protein/amino acids and has warming and purifying qualities. Green garlic is a good source of Calcium, Phosphorous, and Selenium, Vitamin C, Vitamin B6 and Manganese.

 Health Benefits:

  • Enhances circulation,
  • Toxin elimination and digestion.
  • The pulp of garlic can also be applied topically to reduce swelling and prevent infection.
  • Prevents cold and flu.
  • It acts as an antibiotic, when administered both internally and externally on open wounds.

Can be used:

Salad, Vegetable preparation, Paratha, Raita, etc

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Conclusion 

As our previous generations used to say, you should always eat food that is available in the season. The changing of the seasons provides us with the unique opportunity to buy a variety of fantastic foods that are only available during that season. Seasonal foods offer a natural persity that we should take advantage of when eating holistically for our health

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Stay Healthy & Fit This Winter

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Recipes

Sweet Potato Salad

Ingredients:

  • Sweet potato- 1 cup
  • Onion- ¼ cup
  • Garlic- 1 clove, minced
  • Salt to taste
  • curry powder- ¼ tsp
  • chopped fresh parsley- 1 tbsp
  • freshly ground black pepper- ¼ tsp

Method:

  1. Wash, pierce with a fork, and microwave the sweet potatoes until tender.
  2. Peel the sweet potatoes and dice into ½  inch cubes
  3. Slice red onion thinly and place into a colander. Sprinkle the salt on the onion and let it sit in the colander for 30 minutes to drain. Squeeze onion to remove excess water, and add to the bowl with the potatoes. Mix in the garlic, lemon juice, curry powder, parsley and pepper, and chill until ready to serve.

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Healthy Yam Salad

Ingredients:

  • Yams - 1 cup [cut into inch cubes]
  • 1 tsp olive oil
  • Onion - ¼ cup
  • Garlic- 2 cloves, minced
  • Salt pepper to taste
  • 1 tsp vinegar

Method:

  1. Preheat an oven to 400 degrees F (200 degrees C). Toss the yams with olive oil in a bowl. Season to taste with salt and pepper, and arrange evenly onto a baking sheet.
  2. Bake in the preheated oven until the yams are tender, 20 to 25 minutes. Cool to room temperature in the refrigerator.
  3. Meanwhile, heat the olive oil in a vessel over medium heat. Cook and stir the onion and garlic until the onion has caramelized to a golden brown, about 15 minutes. Once all the ingredients have cooled, combine the yams,  vinegar, a bowl. Season to taste with salt and pepper, and gently stir to combine

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Carrot Peas subji

Ingredients:

  • Carrots diced - ½ cup
  • green peas- ½ cup
  • Oil- 1 tsp
  • Carom seeds[ ajwain] - 1 tsp
  • Coriander powder - 1 tsp
  • Turmeric- ¼ tsp
  • Salt to taste
  • Lemon juice - 1 tsp

Method:

  1. Heat the oil in a saucepan, on medium heat. Add carom seeds.  The oil should not be very hot as the carom seeds will burn and lose their flavor.
  2. Add whole red chilies and turmeric and stir for a few seconds.
  3. Add carrots, green peas,  coriander powder, and salt.  Mix well.
  4. Cover the pan and let it cook on medium heat for 10 minutes until the vegetables are tender. Stir occasionally. Turn off the heat when done.
  5. Add the lemon juice and stir.
  6. Serve hot.

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Broccoli Spinach  Soup

Ingredients

  • 2 cloves of garlic, chopped
  • 1 tsp olive oil
  • 1 tablespoons diced onion
  • 1 inch of fresh ginger, peeled and chopped
  • 1 cup fresh broccoli, cut up
  • 1/2 cup fresh spinach leaves
  • 1 tablespoon celery, trimmed, chopped
  • A handful of fresh parsley, roughly chopped
  • Fresh water, as needed
  • Sea salt and ground pepper, to taste
  • Lemon or lime juice

Method:

Using a large soup pot, heat the olive oil over medium heat and stir in the garlic, onion, and ginger to season the oil. Add the broccoli, spinach, celery and parsley. Add just enough water to cover the vegetables. Remember the spinach will cook down quite a bit, so don't add too much water at first. You can always thin the soup later, if you need to. Bring to a high simmer, cover the pot, and reduce the heat to a medium simmer. Cook for fifteen minutes or so until the veggies are softened. Use an immersion blender to puree the soup.

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Nutrition From Winter Vegetables: Balance Nutrition

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