Showing posts with label vegetables. Show all posts
Showing posts with label vegetables. Show all posts
Mixed Vegetables Sesame Rice
Thursday, May 22, 2014
Have you ever tried sesame rice with mixed vegetables, if not you guys should make some if you are making sesame rice next time at home. For my second day of blogging marathon, am posting today this colourful and flavourful rice with cabbage,carrot and green peas coz my theme for this week is cooking with different veggies. You can carry very well this rice in your lunch box,even kids love this rice as this rice tastes almost like fried rice also looks as though. With a hard boiled egg or fried papads, this rice tastes extremely delicious and we enjoyed this vegetable sesame rice very much for our lunch yesterday.
In case if you dont like sesame seeds, you can replace it very well with peanuts. Give a try friends, am sure this dish will definitely satisfy your tastebuds and quite a delicious, healthy rice which gets ready truly very quickly. Check out the marathoners running this 24th edition of blogging marathon here.Sending to
Siris Celebrating First Anniversary.
1/4cup Sesame seeds
In case if you dont like sesame seeds, you can replace it very well with peanuts. Give a try friends, am sure this dish will definitely satisfy your tastebuds and quite a delicious, healthy rice which gets ready truly very quickly. Check out the marathoners running this 24th edition of blogging marathon here.Sending to
Siris Celebrating First Anniversary.
1/4cup Sesame seeds
6nos Dry red chillies
2tbsp Urad dal
2tbsp Coriander seeds
2tbsp Coriander seeds
2cups Cooked Basmati rice
2cup Carrots,cabbage (chopped)& green peas
2cup Carrots,cabbage (chopped)& green peas
For Tempering:
1/4tsp Mustard seeds
1/4tsp Urad dal
1/4tsp Cumin seeds
1/4tsp Cumin seeds
few Curry leaves
2tbsp Oil
Dry roast sesame seeds in simmer until they turn golden brown.
In the same pan dry roast the dry chillies then followed by coriander seeds and urad dal..keep aside and let them get cool.
Grind as fine or coarse powder with enough salt and store them in a air tightened box..
In the same pan dry roast the dry chillies then followed by coriander seeds and urad dal..keep aside and let them get cool.
Grind as fine or coarse powder with enough salt and store them in a air tightened box..
Add this spice powder to the cooked rice as much as you desire.
Meanwhile heat the oil and fry the mustard seeds,urad dal,cumin seeds and curry leaves.
Add the carrots,green peas and cook for few seconds.
Finally add the cabbage to the same pan and cook in simmer for few more minutes until the veggies get well cooked.
Add immediately this tempered veggies to the rice and toss gently until the rice get well mixed,add salt if needed..
Meanwhile heat the oil and fry the mustard seeds,urad dal,cumin seeds and curry leaves.
Add the carrots,green peas and cook for few seconds.
Finally add the cabbage to the same pan and cook in simmer for few more minutes until the veggies get well cooked.
Add immediately this tempered veggies to the rice and toss gently until the rice get well mixed,add salt if needed..
Enjoy this dish with your favourite side dish.
Green Vegetables Stimulate the Innate Immune Response to Guard against Disease
Tuesday, April 22, 2014
We all know that our immune system is the first line of defense against a wide array of potentially deadly pathogens, bacteria and viruses. Yet many people take this crucial defense barrier for granted and do little to ensure that they are adequately protected against a multitude of microscopic invaders.
Researchers publishing the result of a research body performed at the University of Cambridge in the journalCell demonstrate that compounds found in green vegetables, from bok choy to broccoli are the source of a chemical signal that is important to activate a fully functioning immune system. Help protect yourself and your family from maladies ranging from the common cold, influenza to autoimmune diseases and certain cancers by including healthy portions of green vegetables in your daily diet.
Include Ten or More Fresh Vegetable Servings Daily to Boost Immune Health
Prior research indicated the breakdown of cruciferous vegetables can yield a compound that can be converted into a molecule that triggers the aryl hydrocarbon receptor (AhR) on cell wall surfaces. Further reports found AhR’s can be regulated by dietary ingredients found primarily in vegetables including broccoli, kale, spinach and many varieties of leafy greens. This action ensures that immune cells in the gut and the skin known as intra-epithelial lymphocytes (IELs) function properly.
Researchers fed otherwise healthy mice a vegetable-poor diet for several weeks were amazed to find that 70 to 80 percent of these protective IEL cells disappeared during this short period. Dr. Marc Veldhoen, lead study author notedthat, “protective IELs exist as a network beneath the barrier of epithelial cells covering inner and outer body surfaces, where they are important as a first line of defense and in wound repair.”It was determined the number of IEL cells can be regulated by dietary ingredients found primarily in cruciferous vegetables.
A Diet High in Sugar and Processed Carbohydrates Lowers System Immune Response
Poor dietary intake consisting mostly of hydrogenated and oxidized fats, sugar and processed foods directly alters the surface receptors of cells lining the digestive tract, responsible for more than 80 percent of our immune response. Researchers commented“individuals fed a synthetic diet lacking this key compound experience a significant reduction in AhR activity and lose IELs. With reduced numbers of these key immune cells, individuals showed lower levels of antimicrobial proteins, heightened immune activation and greater susceptibility to injury.”
Dr. Veldhoen concluded"its already a good idea to eat your greens… the results offer a molecular basis for the importance of cruciferous vegetable-derived phyto-nutrients as part of a healthy diet.”The current recommendation to eat 3 to 5 servings of vegetables and fruit each day is anemic and insufficient in the light of this important study. Health-minded people will want to include fresh, raw greens at the core of their diet and include 10 or more generous servings each day to boost immune health.
White Fleshed Fruits and Vegetables Cut Stroke Risk in Half
Monday, March 17, 2014
Stroke is the third leading cause of death in America, affecting nearly one million people and taking the lives of 150,000 each year. Researchers publishing in the American Heart Association journalStroke have found that increased consumption of white fleshy vegetables and fruits such as apples and pears leads to a dramatic decline in both incidence and death from a stroke.
This study is the first to differentiate between different colors in fruits and vegetables and the risk for developing a specific disease or illness. Beneficial phytochemicals such as carotenoids and flavonoids found in the white flesh and skin of apples and pears can dramatically lower your risk of suffering the devastating physical damage caused by a stroke.
Apples and Pears Can Cut Stroke Risk by More Than Fifty Percent
Nutrition scientists have long known that the brightly colored skin and flesh of fruits and vegetables confer the health benefits normally associated with eating these foods. To further examine this link, researchers examined the relationship between fruit and vegetable color group consumption and contrasted with 10-year stroke incidence in a cohort of 20,069 adults, with an average age of 41. Participants were disease free at the outset of the study and were asked to complete a 178-item food frequency questionnaire detailing foods consumed over the past year.
Fruit and vegetable consumption was broken into four distinct groups, based on pigment color: Green, including dark leafy vegetables, orange/yellow, mostly citrus fruits, red/purple, mostly red vegetables and white, of which 55 percent were apples and pears. Follow up proceeded for a period of ten years during which time 233 strokes were confirmed. Green, orange/yellow and red/purple varieties of fruits and vegetables were found to have no correlation to stroke incidence.
Fruits and Vegetables of All Colors Needed to Lower Disease Risk
White fleshed fruits and vegetables demonstrated a 52% lower incidence of stroke over the ten-year period when those consuming the highest amounts were compared to the group with the lowest intake. The researchers found that each 25 gram per day increase in white fruits and vegetable consumption was associated with a 9 percent lower risk of stroke (the average apple is 120 grams).
The lead study author from Wageningen University in the Netherlands concluded“To prevent stroke, it may be useful to consume considerable amounts of white fruits and vegetables… For example, eating one apple a day is an easy way to increase white fruits and vegetable intake.” Apples and pears are high in a nutrient known as quercetin and fiber that may convey part of the stroke risk reduction. It`s critical to eat a diet packed with fruits and vegetables of all colors to take advantage of the unique disease-fighting characteristics to be uncovered for a multitude of different carotenoids and flavonoids in future research studies.
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