Pumpkin is a Super food

Cucurbita pepo, the pumpkin, is a cultivar of a squash plant.

Pumpkin is one of the most nutritious fruits loaded with antioxidants, vitamins and minerals. Pumpkin is a super food, which contains high level of potassium, calcium, iron, magnesium, vitamin A, C and B6. Its low calorie content helps in weigh control, preventing   obesity and diabetes 2.  Its beta-carotene substance, an antioxidant, provides fight against certain types of cancer, prevents heart disease and asthma. Fibre, potassium and vitamin C content in pumpkin support healthy heart and help in lowering blood pressure.

Pumpkin is gluten free fruit. You can use pumpkin and pumpkin seeds in wide range of dishes: soups, salads, bread and desserts. When you prepare your food do not use extra sugar, the pumpkin is sweet enough.

Delicious and quick autumn dish, does not require cooking experience:

Roasted pumpkin, apple, carrot, red onion and parsnip.

Wellbeing Welfares of Beetroots

Beta vulgaris, beetroot is source of many raw or cooked healthy dishes, food colouring and medicinal plant.

Nutritional value of beetroot:

Beetroot is an important phytonutrient it should play an essential role in your daily diet.

Purple vegetables and fruits contain disease-fighting phytochemicals, including anthocyanins and phenolics. Anthocyanins, which are powerful antioxidants help reduce the risk of diseases including cancer, heart disease, and Alzheimer's, and may even slow down the aging process.

The beetroot contains small amount of calories and fat but high level of fibre, vitamins, minerals and antioxidants.

Minerals: sodium, potassium, calcium, zinc, iron, magnesium, manganese and copper.  

It also contains inorganic nitrates.

Vitamins: vitamin C a powerful antioxidant, vitamin A, carotenoids, flavonoids, vitamin B-s; folates, niacin, pantothenic acid and pyridoxine,

Phytonutrients: carotene-b and betaine and glycine.

Health benefits:

·      Beetroot can reduce blood pressure further reduces the risk of heart disease due to the increased level of nitric oxide which relaxes the blood vessels.

·      It has anti-cancel properties

·       Beetroot helps to fight inflammation

·       The betalin pigments content supports your body detoxification process.

·      It also improves your energy level.

Before serving beetroots, wash them under running water and scrub them thoroughly with a brush to remove any dirt or fungicide residues. Peel them and cut away their greens. The grated raw beetroots are healthy ingredients in a fresh salad.

Beetroot soup for 2

4 cooked beetroot

2 cm length of ginger cooked with beetroots

1 tsp of ground cumin

500 ml of water 

½ freshly squeezed lemon juice

1tbsp olive oil 

salt & pepper  up to your taste

homogenise them in a smoothie maker

Health Benefits of Fennel

Fennel, Foeniculum vulgare, is a flowering plant in the carrot family.  

It is an aromatic herb that has been widely used as a spice and a medicine. It also provides good dietary fibres for your dishes.

Fennel is an excellent source of the following vitamins: vitamin C, vitamin A, vitamin E, thiamin, riboflavin, niacin, pyridoxine, folate, pantothenic acid and vitamin K.

It contains minerals and trace minerals such as; calcium, iron, magnesium, potassium, molybdenum, phosphorous, manganese, zinc, nickel, lead, copper, cobalt, aluminium and barium. Fennel holds essential amino-acids: leucine, tryptophan and phenylalaninen.

This herb is a rich source of antioxidants; flavonoid and phenolic compounds. They can help protect cells against damage from free radicals and folate might help prevent cancer cells from forming. 

Fennel improves the immune response to infections, reduces chronic inflammation.

Dietary nitrates present in fennel help lower blood pressure and protect the heart.

Fennel seed oil treats a variety of gut and digestive problems, including stomach aches, flatulence, diarrhea, and constipation.

Oestrogen occurs naturally in fennel. It plays a central role in regulating the female reproductive cycle, and it can also determine fertility.

Fennel has an anti- microbial effect protects against bacteria and viruses.

Fennel oil also reduces blood sugar level and protects against liver damage.

You should consider adding fennel regularly to your daily diet.

Health Benefits of Cardamom

One of my friends has driven my attention to cardamom seed; he is using it to releasing reflux. These seed-pods are being in use as a spice in both food and drink as well as in medicine.

Both Elettaria and Amomum cardamom types feature three-sided fruits (pods) with a thin, papery outer cover. Elettaria pods are small and light green, while Amomum pods are larger and dark brown, Cardamom is a herbaceous, perennial plant in the ginger family.

The most common way to use cardamom is in cooking or baking. It’s very multipurpose and often added to Indian curries, stews and goulash as well as gingerbread cookies, bread, flat bread, pancake and other baked goods.

These seeds have wide range of nutritional values; they provide proteins, good dietary fats and fibres. This seeds contain essential vitamins; vitamin C, vitamin B6, riboflavin, thiamine and niacin. They hold important minerals as well like; potassium, calcium, iron, manganese, phosphorous, magnesium, sodium and zinc.

Cardamom is an ancient remedy for treating bad breath and improving oral health.  Antioxidants in cardamom helps to fight cancer cells to attack tumours, and they also help to lower blood pressure. Antioxidants, found in abundance in cardamom also have anti-inflammatory effects. Cardamom has been used for thousands of years to help with digestion. It is mixed with other spices to relieve nausea and vomiting. Its great ability is to help ulcers.