vegetables uses, benefits,how to make mixed veg curry - Health & Food
Vegetables

VEGETABLES

 

vegetables are highly recommended that we eat 5 to 10 serving for daily. A serving is a 1/2cup of raw or cooked vegetables, acup of
leafy salad vegetables, or a 1/2cup of juice. Most vegetables areexcellent source of vitamins, fibre, folate, potasium, as well as some other minerals. They are also rich in various, phytochemicals that provide protection from desease.Vegetables  are low in fat and usually low in calories.

  Soluble and insoluble fiber in vegetables keeps bowel function regular and thereby reduce thecolons exposure to
potentially toxin byproduct of digestion.

                          Root Vegetables


Root Vegetables such as Beets, Carrots, parsnips,and turnips, are food storage organs and valuable sources of
carbohyderates.Such as Potatoes and water

chestnuts.underground stems have evolved into storehouses for stach.While Vegetables provide staches , sugar, proteins, protective phytochemicals.

Vegetaraian variations 
ccasional animal foods in their diet.
 

The reasons for being vegetarian are varied, including health concerns, ethics, religion, economics, as well as taste. Here are a few of the varieties:


Semi-vegetarians:- Predominantly practice a vegetrian diet, but may include occational


Lacto-ovo-vegetarians:– Include milk and products made from milk, as well as eggs, but avoid meat, fish, and poultry.


Lacto-vegetarians:- Include milk and products made from milk.


Vegans:- Consume no meat, poultry, fish, dairy, or eggs, and may also exclude honey.

 

How to make mixed veg curry 

Ingredients (240 ml cup used)

  1 tbsp. oil or as needed  1 tsp ginger garlic or ginger paste

  ½ tsp cumin  1 cup very finely chopped onions or paste
  1 green chili slit or chopped (optional)
   ¾ to 1 cup finely chopped tomatoes or puree
   Salt as needed
   Turmeric little
    ½ to ¾ tsp red chili powder
   ¾ to 1 tsp garam masala or sambar powder or curry powder   3 cups chopped mix vegetables (carrots, peas, beans, potatoes, capsicum, cauliflower)   Water as needed.


METHOD

  •    Saute cumin until they begin to crackle in hot oil.
  •    Saute ginger garlic paste till it turns aromatic.
  •    Fry onions until golden. Add tomatoes, salt and turmeric. Cook until the tomatoes turn mushy.
  •    Add red chili powder and garam masala.
  •    Mix & cook until the onion tomato mix turns soft and blends well. The raw smell of the onions, tomatoes should have gone    by now and the masala turns fragrant.
  •    Add the mix vegetables and saute for 2 to 3 mins. Add water just enough to cover them partially.
  •    Cover and cook on a low to medium heat until the veggies are done fully. Add more or less water as needed to make the   gravy thick or thin.

  •   Adjust salt. Add crushed kasuri methi if you have. Cook further for a min and switch off the stove. Sprinkle coriander     leaves. Stir well and serve.
 

Health Benefits

By  at 04:03:00    No comments

What we know about the Health Benefits of Vegeterian Diet ? 

A high percentage of Vegeterian is found among the Adheruents of  this religious group.

Many seventh day adventists are strict vegans, others, merily avoid meat.  As well as other Vegeterians , often have healthier life styles in general.


Obesity:-


     Plant based diets have long been associated with decreased Obesity, Which is a risk factor for many chronic disease,
including Heart disease , High Blood Pressure, Diabetes, and some Cancers.


Cardiovascular Disease :-


   Scientists explained Vegetables control blood  cholesterol levels. All the most Vegeterians dont eat low fat diets, their saturated fat intaken is considerably lower than that of Non-Vegeterians.


Cancer:- 

     Vegeterians in general have a lower Cancer rate compared to the general population this differeence is most significamt for prostate Cancer and Colorectal Cancer.

 

A number of factor Vegeterian diet is may affect Cancer risk, such as lower fat consumption , more fibre, more fruits and vegetables.


Diabetes:-


 There is some evidence that vegeterians have lower rates of Diabetes, this protective effect may be the result of lower body weight.

 
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