SPICE OF THE WEEK - TURMERIC

SPICE OF THE WEEK

 

TURMERIC

• Turmeric is a kind of ginger plant family.

•  It is native to southern Asia, requiring temperatures between 20 and 30 c and a considerable amount of annual rainfall to thrive.

• We can use it as fresh, when not used fresh, the rhizomes are boiled for about 30 to 45 minutes and then dried in hot ovens.

• After which they are ground into a deep-orange- yellow powder

• Commonly used as a coloring in Indian cuisine, Iranian cuisine, Pakistani cuisine.

HEALTH BENEFITS OF TURMERIC :

1. Turmeric is the spice that gives curry its yellow color. It has been used in India for thousands of years as a spice and medicinal herb.

 2. Cur-cumin is the main active ingredient in turmeric. It has anti - inflammatory effects and is a very strong anti oxidant. Cur-cumin is poorly absorbed into the bloodstream . When Turmeric is consume with black pepper which contains piperine a natural substance that enhances the absorption of cur-cumin. Cur-cumin is also fat soluble, so it may be taken it with a fatty meal.

3. Curcumin can inhibit many molecules known to play major roles in inflammation.

4. Turmeric Increased the Anti oxidant capacity of the body. It neutralizes free radicals on its own, then stimulates the body’s own antioxidant enzymes.

5. Curcumin boosts brain-derived Neurotropic factor, linked to Improved brain function and a Lower risk of Brain Disease.

6. Lowers the risk of heart diseases.

7. Helps to Prevent Cancer .Curcumin leads to several changes on the molecular level that may help prevent and perhaps even treat cancer.

8. Useful in Preventing and Treating Alzheimer's disease.

9. Arthritis patients respond very well to curcumin supplementation.

10. Beneficial in treating depression.

11. Helps in Delaying aging and Age related chronic diseases.

பாரம்பரிய உணவுகள் பகுதி - 4

பாரம்பரிய உணவுகள் பகுதி - 4

* இந்தியாவின் தென் எல்லையாம் கன்னியாகுமரி மாவட்டத்தின் சிறப்பு உணவுகள் பெரும்பாலும் அரிசியாக இருந்தாலும்,, அங்கே மரவள்ளி கிழங்கு உணவுகளும் உண்டு.

* அங்கே எல்லா மக்களும் மீன் மற்றும் இதர அசைவ உணவுகளை விரும்புவார்கள்.

* கன்னியாகுமரி மாவட்ட உணவுகள் பெரும்பாலும் அதிக காரத்துடனும்  குறைந்த பொருட்களை பயன்படுத்தி செய்வதாகவும் இருக்கும்.

* தேங்காய் மற்றும் தேங்காய் எண்ணெய் அதிகமாக பயன்படுத்தப்படும்.

* முந்திரி கொத்து  கன்னியாகுமரி மாவட்டத்தின் ஒரு இனிப்பு வகையாகும்.

                                   முந்திரி கொத்து 

தேவையான பொருட்கள் :

பச்சை பயறு / பாசி பருப்பு  - 150 கிராம் 

துருவிய தேங்காய் - 75 கிராம் 

எள்  - 15 கிராம்  (கருப்பு/ வெள்ளை)

ஏலக்காய்  - 20

சுக்கு - 3 கிராம் 

வெல்லம்   - 250 கிராம் 

அரிசி மாவு - 2 கப் 

உப்பு - சிறிதளவு 

தண்ணீர் - தேவையான அளவு 

எண்ணெய்  - பொரிப்பதற்கு  தேவையான அளவு 

செய்முறை :

• கடாயில் பச்சை பயறு மற்றும் ஏலக்காய் இரண்டையும்  வறுத்து  கொள்ள வேண்டும்.
• பச்சை பயறு, ஏலக்காய் , சுக்கு சேர்த்து பொடித்து கொள்ளவும்.
• தேங்காய்,  எள்  இரண்டையும் எண்ணெய் சேர்க்காமல் பொடி  செய்த  பச்சை பயற்றுடன் கலக்கவும் .
• வெல்லத்துடன் தண்ணீர் சேர்த்து பாகு வைக்கவும். 
• பச்சை பயறு பொடியை பாகுடன் சேர்த்து  சிறு சிறு உருண்டைகளாக செய்து கொள்ளவும்.
• அரிசி மாவு, உப்பு, தண்ணீர் சேர்த்து அந்த உருண்டைகளை மேல்மாவாக படரும்படி செய்யவும்.
• கடாயில் எண்ணெய்   ஊற்றி .காய்ந்ததும் இந்த உருண்டைகளை போட்டு பொன்னிறமாக பொரித்து எடுக்கவும்.

WINTER FRUIT CHOICES - GRAPES

GRAPES

* The combination of unique texture and sweet, tart flavor has made grapes an ever popular between meal snack as well as a refreshing addition to both fruit and vegetable salads.

* Grapes are small round or oval shape that feature semi-translucent flesh encased by a smooth skin.

* Some contain edible seeds while others are seedless.

* Grapes that are eaten as is or used in a recipe are called table grapes and as opposed to wine grapes or raisin grapes (used to make dried fruit)

NUTRITIONAL INFORMATION 

GRAPES - 100 G
CALORIES - 104 KCAL
VITAMIN K - 25%
COPPER - 21%
VITAMIN B2 - 8%

Cardiovascular(Heart)Health

HEALTH BENEFITS :

* Maintains healthy cardiovascular system

* Grape juice may help support flexible arteries to promote healthy blood flow.

* Maintains healthy blood pressure.

* Improves cognitive development

* Helps to slow the progression of age- related cognitive decline.

* Improves immunity.

* Helps to prevent certain oxygen- related enzymes from becoming overactive.

* Increase our blood levels

* Protects cell membranes from free radical damage

* Reduce oxidation of fat.

* Prevents Cancer

HOW TO EAT GRAPES :

* Grapes are a wonderful addition to any fruit salad.

* Add grapes to mixed green salads.

* Drink as a juice 

Cognitive(Mind)Health

ImmuneSystemHealth

HORSE GRAM - A SUPER FOOD

HORSE GRAM  - A SUPER FOOD

* Horse gram is widely consumed in South India
* It is consumed as a whole seed, as sprouts or as whole meal in India.
*  Horse gram is hot in potency and tasted pungent.
* It is easy to digest.
* The horse gram is  considered to be beneficial to human and animal health.

Regional Names

They are known by various names in different Indian languages:

• In Hindi: Kulthi
• In Bengali: Kulthikalai
• In Tamil: Kollu
• In Telugu: Ulavalu or Guggillu
• In Kannada: Hurule
• In Oriya: Kolatha
• In Gujrati: Kadthi Ni Dal

NUTRITIONAL FACTS :

Here is the nutritional fact for 100 gm of this legume:

Nutrients	Amounts
Energy	321  Kcals
Moisture	12 gm
Protein	22 gm
Fat	0 gm
Mineral	3 gm
Fiber	5 gm
Carbohydrates	57 gm
Calcium	287 mg
Phosphorous	311 mg
Iron	7 mg

HEALTH BENEFITS :

* Horse gram has the highest Calcium content among pulses.

* One of the richest Vegetarian sources of protein

* Low in fat

* Low in lipid and sodium content.

* Its slow digestible starch make ideal for diabetic and obesity patients

* Boost immunity

* It reduces flatulence and reduces indigestion.

* It helps to eradicate intestinal parasites

* Helps in weight loss

* Reduces blood glucose level

* Helps to relieve constipation

* Rich in iron

* Helps to expel small kidney stones.

* Generate heat and energy in human system thus keeps body warm in winter season 

HOW TO USE HORSE GRAM:

• Horse gram has to be soaked overnight and the water has to be discarded. These soaked beans have to be pressure cooked next day to use in curries and soups.

• Sprouted horse gram is more beneficial than soaked ones because sprouting reduces unhealthy phyto chemicals and increases nutrition value.

• We can make Rasam, Thuvaiyal, soup and podi using horse gram.

SIDE EFFECTS :

• It can cause excessive bile production in case of over consumption.

•  Plethora and tuberculosis patients should avoid eating horse gram

• Those who willing to gain weight should avoid.

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TIPS TO ADD MORE VEGETABLES TO YOUR DIET

                     We all know that eating vegetables daily in required amount is the biggest task. Most of us does not like all vegetables and wants to eat all starchy vegetables than the fiber rich vegetables.

                  So how we can add more vegetables every day. It's easy to eat more vegetables.

                   Eating vegetables is important because they provide vitamins and minerals and most are low in calories.
                       

                              Here the tips to add more vegetables to your diet...

1. DISCOVER FAST WAYS TO COOK:

               We feel lazy to cook vegetables because some vegetables take more time to cook. Steam the vegetables with a small amount of water in pressure cooker or microwave for a quick side dish.

2. BE AHEAD 

     
                  Cut up a batch of vegetables, pre - pack them to use when time is limited. Enjoy them by doing a stir fry.

3. CHOOSE VEGETABLES RICH IN COLOR:

         
                      Brighten your plate with vegetables that are red, orange or dark green colors. They are full of vitamins and minerals.

4. STOCK UP ON VEGGIES :

            Stock your refrigerator with a vegetables needed for a week. so you can add vegetables in your daily meal.

5. MAKE YOUR SALAD GLOW WITH COLOR :

            Brighten your salad by using colorful vegetables such as onions, red bell peppers, radish, carrots. your salad will not only look good but taste good, too.

6. SIP ON SOME VEGETABLE SOUP

                 Heat it and eat it. Try tomato or mixed vegetable soup. Make your own soups with a low- sodium broth and your favorite vegetables.

7. WHILE YOU ARE EATING OUT :

                     
                  Order for an extra side of vegetables or a side salad instead of the fried side dish.

8. USE SEASONAL VEGETABLES :

                            Buy vegetables that are in season for maximum flavor at a lower cost. Check the local markets for the best in season.

9. CHOOSE VARIETY:

                   Try a new vegetable that you have never tried before.