Spinach - Spinach is a highly nutritious
green leafy vegetable that offers numerous health benefits, including:
Rich in vitamins: Spinach is an excellent source of vitamins A, C, and K, as well as folate and iron.
Low in calories: Spinach is low in calories and high in fiber, making it a great food for weight management.
Antioxidants: Spinach contains antioxidants that help protect the body from damage caused by free radicals, which can contribute to chronic diseases such as cancer.
Better digestion: Fiber in spinach promotes healthy digestion and can reduce the risk of constipation and other digestive problems.
Strong bones: Vitamin K in spinach is essential for strong bones and may reduce the risk of osteoporosis.
Heart health: Spinach is high in potassium, which can help lower blood pressure and reduce the risk of heart disease.
Improved eye health: Spinach is high in lutein and zeaxanthin, two nutrients that are important for good eye health and may reduce the risk of age-related macular degeneration.
Anti-inflammatory properties: Spinach contains anti-inflammatory compounds that may help reduce inflammation in the body.
Incorporating spinach into your diet can be easy and delicious. Try adding it to smoothies, salads, soups, or sautéing it as a side dish. Enjoy the numerous health benefits that this leafy green has to offer!
Mustard Greens – Mustard greens are a nutritious leafy green vegetable that offer numerous health benefits, including:
Rich in vitamins and minerals: Mustard greens are a good source of vitamins A, C, and K, as well as minerals such as calcium, iron, and potassium.
Low in calories: Mustard greens are low in calories and high in fiber, making them a great food for weight management.
Antioxidants: Mustard greens contain antioxidants that help protect the body from damage caused by free radicals, which can contribute to chronic diseases such as cancer.
Improved digestion: Fiber in mustard greens promotes healthy digestion and can reduce the risk of constipation and other digestive problems.
Strong bones: Vitamin K in mustard greens is essential for strong bones and may reduce the risk of osteoporosis.
Heart health: Mustard greens are high in potassium, which can help lower blood pressure and reduce the risk of heart disease.
Anti-inflammatory properties: Mustard greens contain anti-inflammatory compounds that may help reduce inflammation in the body.
Mustard greens can be enjoyed raw or cooked in a variety of dishes. Try them in salads, sautéed as a side dish, or added to soups and stews. Enjoy the numerous health benefits of this nutritious leafy green!
Fenugreek Green – Fenugreek leaves, also
known as methi, are a common ingredient in Indian and Middle Eastern cuisine
and offer numerous health benefits, including:
Improved digestion: Fenugreek leaves are
high in fiber, which helps improve digestion and can reduce the risk of
constipation.
Heart health: Fenugreek leaves contain
compounds that can help lower cholesterol levels and improve heart health.
Blood sugar control: Fenugreek leaves
may help regulate blood sugar levels and may be useful for people with
diabetes.
Increased milk production: Fenugreek
leaves have been traditionally used to increase milk production in lactating
women.
Anti-inflammatory properties: Fenugreek
leaves contain anti-inflammatory compounds that may help reduce inflammation
and soothe irritated skin.
Improved bone health: Fenugreek leaves
are high in calcium and other minerals that are important for healthy bones.
Boosts immune system: Fenugreek leaves
are high in antioxidants and vitamins, which can help boost the immune system.
While fenugreek leaves can be enjoyed
fresh or dried in a variety of dishes, it is important to speak with a
healthcare provider before adding them to your diet, as they can interact with
certain medications.
Bathua (Goosefoot) - Bathua, also known
as goosefoot or lambs quarters nutritious leafy green vegetable that offers
numerous health benefits, including:
Rich in vitamins: Bathua is a good
source of vitamins A, C, and K, as well as folate, calcium, and iron.
Low in calories: Bathua is low in calories
and high in fiber, making it a great food for weight management.
Antioxidants: Bathua contains
antioxidants that help protect the body from damage caused by free radicals,
which can contribute to chronic diseases such as cancer.
Improved digestion: Fiber in bathua
promotes healthy digestion and can reduce the risk of constipation and other
digestive problems.
Strong bones: Vitamin K in bathua is
essential for strong bones and may reduce the risk of osteoporosis.
Heart health: Bathua is high in potassium,
which can help lower blood pressure and reduce the risk of heart disease.
Anti-inflammatory properties: Bathua
contains anti-inflammatory compounds that may help reduce inflammation in the
body.
Bathua is a versatile leafy green that can be enjoyed fresh or cooked in a variety of dishes. Try it in salads, sautéed as a side dish, or added to soups and stews. Enjoy the numerous health benefits of this nutritious leafy green!
Turnip (Shalgam) - Turnips are a
nutritious root vegetable that offer numerous health benefits, including:
Low calorie: Turnips are low in calories and high in fiber, making them a great food for weight management.
High in vitamins and minerals: Turnips are a good source of vitamins C and K, as well as minerals such as calcium, potassium, and iron.
Heart health: Turnips are high in potassium, which can help lower blood pressure and reduce the risk of heart disease.
Improved digestion: Fiber in turnips promotes healthy digestion and can reduce the risk of constipation and other digestive problems.
Immune system support: Vitamin C in turnips helps support the immune system and may help protect against illness and disease.
Bone health: Vitamin K in turnips is essential for strong bones and may reduce the risk of osteoporosis.
Antioxidants: Turnips contain antioxidants that help protect the body from damage caused by free radicals, which can contribute to chronic diseases such as cancer.
Turnips can be enjoyed raw or cooked in a variety of dishes. Try them roasted, mashed, or added to soups and stews. Enjoy the numerous health benefits of this nutritious root vegetable!
Why these are important to eat during the winter:
These greens are not only delicious, but
also offer numerous health benefits, such as high levels of vitamins, minerals,
and antioxidants. So, be sure to incorporate plenty of winter greens into your
meals for a healthy and flavourful start to the new year!
Eating green leafy vegetables in cuisine
provides numerous health benefits, including:
High in vitamins: Green leafy vegetables
are rich in vitamins, such as vitamins A, C, and K, as well as folate and iron.
Low in calories: Green leafy vegetables
are low in calories and high in fiber, making them an excellent choice for
those watching their weight.
Antioxidants: Green leafy vegetables
contain antioxidants that help protect the body from damage caused by free
radicals, which can contribute to chronic diseases such as cancer.
Better digestion: Fiber in green leafy
vegetables promotes healthy digestion and can reduce the risk of constipation
and other digestive problems.
Strong bones: Vitamin K in green leafy vegetables
is essential for strong bones and may reduce the risk of osteoporosis.
Heart health: Green leafy vegetables
contain antioxidants, fiber, and potassium, which can help lower blood pressure
and reduce the risk of heart disease.
Improved eye health: Vitamin A in green
leafy vegetables is important for good eye health and may reduce the risk of
age-related macular degeneration.
Eating green leafy vegetables regularly as part of a balanced diet can help improve overall health and reduce the risk of chronic diseases. So, be sure to include plenty of these nutritious greens in your meals!
Here's a recipe for Mix Green Leafy
Vegetables Saag that's both healthy and perfect for winter:
Ingredients:
1 large bunch of spinach
1 large bunch of mustard greens
1/2 large bunch of Bathua (Goosefoot)
1/2 large bunch of Fenugreek
2-3 medium-sized turnips, washed and cut into pieces
1-inch fresh ginger, roughly cut
4 nos of green chilies
Salt to taste
2 tablespoon oil
1 tablespoon ghee
4 nos dry red chili
1 tablespoon crushed coriander seeds
1/2 teaspoon asafetida
4 garlic cloves, minced
1-inch fresh ginger, grated
1 medium onion, chopped
1 teaspoon crush red chili powder
1 teaspoon coriander powder
1/4 teaspoon turmeric powder
1/2 teaspoon cumin powder
Salt to taste
Here's a recipe for Mix Green Leafy Vegetables
Saag that's both healthy and perfect for winter:
Method:
Wash the mixed greens and turnip
thoroughly, and chop them into bite-sized pieces.
In a pressure cooker, add the mixed greens, turnips, ginger, green chilies, salt, and enough water to cover the vegetables.
Cover the pressure cooker and cook on medium heat for about 5-7 minutes, or until the pressure cooker comes with 3 whistles.
Reduce heat and let the pressure cooker simmer for 10-15 minutes, or until the vegetables are cooked through.
Release the pressure from the cooker and remove the lid and mess up the all boiled vegetables if not dissolve well.
Divided these to part of bowls, one bowl part to make a puree and another one used as rough.
In a wok, heat 2 tablespoons of oil over medium heat.
Add 1 teaspoon of desi ghee and heat it well.
Now, add dry red chilies and sauté well.
Add crushed coriander seeds, and asafetida, and let them splatter well.
Add ginger, and garlic minced and cook until they become golden for 2 minutes.
Add diced onion. Cook until the onion is golden brown and soft.
Keep the flame on low and add spices and cook for 1 minute well.
Now, add all the green saag of roughly one is 3 tbsp and saag puree 6 tbsp (add as per requirement), and mixed it.
Stir the ingredients together and cover the wok with a lid. Cook for 5-7 minutes, or until the greens are tender.
Serve hot with Maize flour chapatti (makki ki roti), Pearl millet flour (Bajre ki roti), or Chapati with ghee.
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