Greens are a storehouse of invaluable vitamins like nutritional vitamins, minerals, proteins, and valuable fibre/roughage. Considered use of inexperienced leafy and cruciferous greens in cooked kind, in addition to uncooked kind in salads and juices, is the important thing to good well being.
Usually, many of the greens bearing roots and tubers are low in energy. However, the way in which greens are cooked makes quite a lot of distinction in making certain full assimilation of their nutritive worth. Numerous components of the greens like stem (plantain), pores and skin, pith (in gourds), seeds, stalks and high (as in radish), and so forth., have totally different roles to play in their nourishing healthful worth. Many greens have medicinal and healing properties too. Some greens have anti-cancer, BP and cholesterol-lowering properties, and are wealthy in antioxidants too.
A lot of the greens are fat-free, low in sodium, wealthy in fibre. Common consumption of two/3 greens in our every day food plan is required to keep up the well being of gum, enamel, pores and skin, tissue development, inner organs. It’s fascinating to have 2/3 parts/sorts of greens within the every day food plan. One ought to embrace at the least one uncooked vegetable every day in salad/juice kind.
Many vegetable juices can be utilized as residence treatments for numerous minor discomforts with none unintended effects. Sure greens like ash gourd, bottle gourd, beetroot, carrot, cucumber, cabbage, radish, bitter gourd, banana stem, tomato and so forth., lend themselves nicely to be juiced and relished as milkshake or lassi. Plain vegetable juices might be made individually or combined with 2/3 greens; Straining the juice is elective. Mango or gooseberry might be added, as a substitute of lime juice, as a souring agent relying upon the style. Listed below are a couple of wholesome veggie juices to strive for vigour, vitality and remedy too.
Ash gourd
Ash gourd is filled with vitamins with a hydrating high quality because it comprises 95% of water. It’s low in energy, excessive in soluble fibre with detoxing, reminiscence boosting, and diuretic qualities. It helps to remedy intestinal ulcers, constipation and aids in weight reduction. A glass of pure gourd juice taken on an empty abdomen could be very efficacious in sustaining good abdomen situations.
For the ash-gourd juice: Peel and take away the pith, seeds and chop; Take 4 cups of the gourd and mix nicely; Add half a glass of water; combine nicely and serve plain. Serves 2.
Possibility: Add both salt or jaggery powder, with a pinch of cardamom powder. This may be taken on an empty abdomen (for greatest outcomes), as it is vitally efficacious.
Banana stem
Banana stem is a wealthy supply of iron, potassium and Vitamin B6. It’s extremely cooling, aids in digestion, removes kidney stones, and alleviates urinary tract an infection. It aids in insulin and haemoglobin manufacturing and helps to heal gastric issues and ulcers.
For the banana stem juice: Peel, slice and take away the fibre portion; then chop to 4 cups; Mix to a easy paste and add 1 glass of water, and mix once more and pressure; Simply add a bit of salt, lime to style and serve. Serves 2.
Beetroot
This is a wonderful supply of Nutritional vitamins A, C, potassium and folate. It has anti-inflammatory, detoxifying, BP-lowering qualities. It improves blood circulation.
For the beetroot juice: This will also be ready individually or combined with carrots. For the juice, peel, chop and mix in a mixer to get a easy paste. Add 1 and 1/2 glass of water and blend nicely; add both jaggery or salt and pepper, with a squeeze of lime.
Possibility: You too can make a milkshake or lassi with beetroot.
Bitter gourd
Bitter gourd is well-known for aiding insulin manufacturing and is nice for particularly diabetics. It’s wealthy in Vitamin A, C, Ok, iron, potassium. It has highly effective antioxidants, reduces BP and ldl cholesterol, stalls the ageing course of, cleanses the liver and boosts the immunity of the physique to struggle viruses.
For the bitter gourd juice: Take about half a cup of chopped bitter gourd and mix in a mixer until easy; add 1 glass of water and pressure; add salt and lime juice to style and serve. Serves 2.
Bottle gourd
Bottle gourd is a extremely cooling and hydrating vegetable. Wealthy in Vitamin C, iron and magnesium. Common consumption is nice for decreasing weight. It’s good for diabetics because it helps to stabilise blood sugar ranges. Heals abdomen ulcers, maintains electrolyte steadiness, and acts as a stress-buster.
For the bottle gourd juice: Choose a young bottle gourd; Peel, chop about 4 cups of the vegetable, put in a blender with a bit of water; add 1 glass of water and mix nicely once more; pressure it, add salt and lime, some toasted cumin powder and serve. Serves 2.
Carrot
Carrot is a really wealthy supply of carotenoids, that will get transformed into Vitamin A. It additionally comprises Vitamin A, B, C and high quality fibre. It’s good for eye well being, cures gastric ulcers, aids in decreasing stomach fats and is a robust antioxidant with anti-cancer properties.
For the carrot juice: It may be ready by itself or combined with beetroot or tomato. Take two carrots, peel and chop after which put in a blender together with 3/4 cashews and grind them to a easy paste. Add 1 and 1/2 glass of water and blend nicely; add jaggery powder and cardamom powder; stir nicely and serve; makes two glasses. For a variation, salt, pepper powder and lime juice might be added to style.
Possibility: Carrot milkshake and lassi will also be ready by including cardamom or rose essence, and so forth., in accordance with one’s desire. This can be a extremely nourishing drink.
Cucumber
Cucumber is a wealthy supply of Nutritional vitamins B, C, Ok and different minerals, particularly sodium. It’s extremely cooling, a diuretic, aids in weight reduction, and lowers blood sugar ranges.
For the cucumber juice: Choose tender cucumbers, peel and chop to 4 cups; mix them in a mixer, until easy, together with a small piece of ginger and some mint leaves. Add a glass of water, combine nicely and serve with a touch of lime juice, garnished with chopped coriander leaves. Serves 2.
Radish
Radish is wealthy in Vitamin C, calcium, potassium and sodium. Its leaves are equally nutritious. It’s excessive in fibre and reduces constipation and helps to heal piles. It helps to cut back blood glucose ranges and boosts immunity too. It additionally enhances liver functioning and maintains a wholesome metabolism.
For the radish juice: Radish juice can be utilized by itself or together with its inexperienced tops; Peel and chop or grate it; For 1 or 2 cups of radish gratings, add ½ a cup of inexperienced high choppings and mix to a easy paste; add 1 glass of water and blend nicely; add half a glass of buttermilk with salt and roasted jeera powder and serve. Serves 2.
Tomato
Tomato is an excellent supply of Vitamin A, C, Ok, E, folate and potassium. It’s wealthy within the antioxidant lycopene, which reduces most cancers and coronary heart dangers, aids weight reduction, maintains BP, wholesome pores and skin and eyes. Helps to decrease blood sugar ranges too.
For the tomato juice: Blanch 4 tomatoes and mix nicely; add 1 glass of water and pressure; add jaggery powder, cardamom and lime juice or salt, pepper powder and lime juice and serve. Serves 2.
Cook dinner’s nook
Whereas cooking greens, it’s higher to chop them in medium dimension and never chop them too high quality, because it results in floor lack of vitamins.
Whereas cooking lower greens, add them to boiling water, by no means steep lower greens in water, as all vitamins leach out via the method of osmosis.
So far as potential, steam cook dinner lower greens to retain their vitamins.
Whereas utilizing greens in uncooked kind for salads and juices, wash them first in heat water; peel and once more wash after which use, particularly root greens.
For greens and cabbage, add salt after a couple of minutes of cooking when the vegetable shrinks, to keep away from over-salting.
