Nutrition From Winter Vegetables

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:- - Fenugreek leavesrnThe 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,rnReducing menstrual pain, treating hormonal and reproductive disorders.rnIt helps in treating patients with diabetes and heart disease as it reduces the blood sugar levels and cholesterol.rnIt is also used to treat asthma, bronchitis, arthritis, skin problems, sore throats and gastrointestinal inflammation.rnCan be used in: Vegetable preparation , Thepla, Rice preparation & can be add in soup. - Mustard leaves [Sarso]rnMustard 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.rnThey are good for heart disease and bone health.rnThey are also rich in fibre which aid in bowel movements, hence preventing and easing haemorrhoids and constipation.rnThey are helpful for women during menopause and pregnancy.rnThey also help in preventing arthritis, osteoporosis & anemia.rnCan Be used: Vegetables , Rice preparation, Raita, stuffed Paratha etc.. - SpinachrnSpinach 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 HealthrnLowers Blood PressurernHelps combat Iron DeficienciesrnPrevents Constipation and similar issuesrnHelp with Cancer, Heart Diseases, Diabetes and AsthmarnBeneficial for Pregnant Women.rnCan be used in: Vegetable dishes and curries, Snacks, Rice preparations, Soups, parathas, Salad etc.. - CarrotrnCarrot is a crunchy power food which contains a good amount of vitamins and nutrients such as vitamin A, B, B2, B3, C, D, E and K. It has powerful health benefits too. Health Benefits: Carrot improves eyesight and prevents night blindness as it contains carotene.rnIt prevents cancer, diabetes and heart disease.rnIt is good for maintaining good skin, hair and nailsrnRegulating menstrual flow.rnIt can be used in treating obesity.rnCan be used in: Salads, Vegetable preparations, Rice preparations, Soup etc.. - Green peasrnBelonging to the leguminous family, green peas are one of the most nourishing vegetables high in phytonutrients, vitamins, anti-oxidants and minerals. Health Benefits: Lowers cholesterol levels in the body.rnSupport for Blood Sugar RegulationrnAntioxidant and Anti-Inflammatory BenefitsrnGreen peas are good source of Vitamin C, B-complex vitamins, folate & phytosterols.rnWeight watchers can include these green gems in their diet as they are low in calories and high in fiber content.rnCan Be used in: Vegetable dishes, Rice preparation, soup, can be added in tikkis & chaat etc.. - BroccolirnAmong 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.rnIt can help fight heart disease and stroke.rnBroccoli can help in preventing cancer.rnIt prevents cataracts.rnBeta-carotene in broccoli strengthens the immune system along with minerals, like zinc and selenium.rnBoth calcium and vitamin K are present in broccoli in large amounts. They are important for bone health and prevention of osteoporosis.rnBroccoli is also rich in vitamin C and fiber.rnCan be used: Soup, Salad, Rice Preparation, Vegetable preparation. - White radishrnWhite radish is packed with sodium, vitamins C, potassium, phosphorus, as well as magnesium. Health Benefits: It is also low in calorie and.rnIt aids in maintaining muscle, nerve and bloodstream functions and keeps bone and teeth strong.rnIt helps in maintaining good skin, blood vessels and ligaments.rnIt helps stave off flu-like symptoms, cancer and coronary heart disease.rnCan Be used: Salad, Stuffed Paratha, Vegetable etc.. - BeetrootrnBeetroot 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 mineralsrnHelps in Liver Detoxification process.rnLimits the possibility of Diabetes, Obesity and Heart DiseasernHelps increase WBCs Boosts our Immune system Fight InflammationrnCan be used in: Vegetable dishes, Sandwiches, Salads, Pav Bhaji (as a coloring agent), Soup, Raita etc.. - Drumsticksrn 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 mothersrnGood source of Vitamin A, C, Potassium and phosphorus.rnImproves DigestionrnBlood Purification propertiesrnIt eases respiratory problemsrnIt purifies bloodrnCan be used in: Vegetable dishes and curries like South Indian Sambar, Soup etc.. - BrinjalrnBrinjal or eggplant is a good source of nutrients like Fiber, manganese and Vitamin B. Health Benefits : May prevent Cancer, Heart Disease and other Chronic DiseasesrnControls DiabetesrnGood for Weight LossrnHelps prevent Brain DamagernGood for Skin and HairrnCan be used in : Vegetable dishes and curries, Starter varieties, Rice preparations[Southern regions, people also prepare Vangi Bhat (Spicy Rice dish], bharta, etc. - YamrnYam 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 DigestionrnHigh in Anti-oxidantsrnMay reduce the risk of Heart DiseasernGood source of quick energyrnGood for Menopausal WomenrnHelpful in treating some Skin DiseasesrnImproves Blood SupplyrnIncreases Cognitive AbilitiesrnRelief from premenstrual syndromernCan be used in: Vegetable dishes and Starters etc.. - Sweet potatornWinter 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.rnPrevents heart attackrnIt helps in preventing flu viruses and common colds and also aids in formation of blood cells.rnGood source of magnesium, which fights against stress and helps in relaxation.rnCan be used- Vegetable preparation, starter etc.. - Green GarlicrnGarlic'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,rnToxin elimination and digestion.rnThe pulp of garlic can also be applied topically to reduce swelling and prevent infection.rnPrevents cold and flu.rnIt acts as an antibiotic, when administered both internally and externally on open wounds.rnCan be used: Salad, Vegetable preparation, Paratha, Raita, etc - Conclusion rnAs 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 - Stay Healthy & Fit This Winterrn- RecipesrnSweet Potato SaladrnIngredients: Sweet potato- 1 cuprnOnion- ¼ cuprnGarlic- 1 clove, mincedrnSalt to tasterncurry powder- ¼ tsprnchopped fresh parsley- 1 tbsprnfreshly ground black pepper- ¼ tsprnMethod: Wash, pierce with a fork, and microwave the sweet potatoes until tender.rnPeel the sweet potatoes and dice into ½ inch cubesrnSlice 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. - Healthy Yam SaladrnIngredients: Yams - 1 cup [cut into inch cubes]rn1 tsp olive oilrnOnion - ¼ cuprnGarlic- 2 cloves, mincedrnSalt pepper to tastern1 tsp vinegarrnMethod: 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.rnBake in the preheated oven until the yams are tender, 20 to 25 minutes. Cool to room temperature in the refrigerator.rnMeanwhile, 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 combinern - Carrot Peas subjirnIngredients: Carrots diced - ½ cuprngreen peas- ½ cuprnOil- 1 tsprnCarom seeds[ ajwain] - 1 tsprnCoriander powder - 1 tsprnTurmeric- ¼ tsprnSalt to tasternLemon juice - 1 tsprnMethod: 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.rnAdd whole red chilies and turmeric and stir for a few seconds.rnAdd carrots, green peas, coriander powder, and salt. Mix well.rnCover 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.rnAdd the lemon juice and stir.rnServe hot. - Broccoli Spinach SouprnIngredients 2 cloves of garlic, choppedrn1 tsp olive oilrn1 tablespoons diced onionrn1 inch of fresh ginger, peeled and choppedrn1 cup fresh broccoli, cut uprn1/2 cup fresh spinach leavesrn1 tablespoon celery, trimmed, choppedrnA handful of fresh parsley, roughly choppedrnFresh water, as neededrnSea salt and ground pepper, to tasternLemon or lime juicernMethod: 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. - Nutrition From Winter Vegetables: Balance Nutrition