Leek is a leafy vegetable belonging to the Allium genus, Amaryllidacea family and Allioideae subfamily. The edible bundled leaf sheaths of the plant have numerous culinary uses. These edible leaf sheaths are sometimes mistakenly called stalk or stem. The vegetable has numerous health benefits as well.

Scientific Name

Many scientific names have been used to refer to the vegetable, but they are not used anymore. Leeks are now counted among the cultivars of the Allium ampeloprasum. The name Allium porrum is occasionally used to refer to the entire group of this vegetable.

Leeks

Other Names

Find out what it is known as in other languages:

• In Spanish: Puerros
• In French: Poireaux
• In Italian: Laico
• In Chinese: Ménwàihàn
• In German: Laien
• In Hindi: Lika
• In Bengali: Piyaj Pata
• In Telugu: Ulli Poraka
• In Marathi: Khorat

Description

They bear resemblance to the appearance of large scallions with a small bulb and long, white, cylindrical stalks. Here is a general description:

Size: Cultivated Leek plants grow around 12 inches long with the diameter ranging between 1 and 2 inches. Wild Leeks or ramps are quite smaller compared to the cultivated species.

Leaves: The stalks of the plants have superimposed layers flowing to form flat, tightly wrapped green leaves.

Flavor: The strong flavor of the cultivated species reminds that of shallots or onions but is more subtle and sweet. Ramps have a stronger and more intense flavor.

Taste: They have onion-like taste but are much less pungent.

Texture: It has a firm yet crispy texture in the raw state.

Varieties

There are different varieties of this vegetable, including:

• King Richard
• Varna
• Albinstar Baby
• Dawn Giant
• American Flag
• Otina

Distribution

It is indigenous to Middle Asia but grows in various parts of the world including the Mediterranean countries and Western Asia. This vegetable has been grown in the western parts of Europe for a long time. It is cultivated in various North American countries as well.

Nutritional Value

Here is the nutritional fact for 100 gm of this vegetable:

Health Benefits

They have numerous health benefits to offer with their rich nutritional content and various properties that are good for the human body. The principal health benefits include:

Leeks Image

Stronger Immunity: It is rich in vitamin A which is well-known for its anti-infective properties. Vitamin A helps to improve immunity by maintaining the health and integrity of the mucosal lining of the throat, nose, digestive tract as well as the urinary tract. This vitamin is also crucial for the development and functioning of WBC (white blood cells).

Antibacterial Properties: Its antibacterial properties come from its alliinase contents, which is not as strong as in the related species garlic, but still strong enough to prevent various bacterial conditions. Once the vegetable is cut, its alliinase content reacts with oxygen and forms allicin, sulphur composite.  Researches have proved that allicin fights against staphyloccus and the bacterial strains of coli present in chicken. This helps to prevent the disease caused by these microorganisms.

Diuretic Properties: Some studies suggest Leek to have diuretic properties that make it effective against edema or fluid retention. Scientists are still carrying out researches to find out the potential of this vegetable for fighting this health condition.

Prebiotic Functions: This green vegetable belongs to the oligosaccharide groups of carbohydrates. These carbohydrates help healthy bacteria to grow within the lower bowel by transforming the metabolic activities of microflora into bifidobacteria.

Calorie and Fiber: It is low in calorie with 100 gm of the fresh vegetable containing only 61 calories. Additionally, it is an excellent source of both soluble fibers and insoluble fibers.

Prevention of Inflammatory Diseases: Leeks can reduce the chances of developing various inflammatory disorders including type 2 diabetes, atherosclerosis and rheumatoid arthritis. Their kaempferol and polyphenol contents also make them useful for fighting many chronic inflammatory conditions.

Protection of Blood Vessel Linings: The flavonoid kaempferol also plays a vital role in protecting the blood vessel linings from the harmful effects of reactive oxygen and free radicals. Kaempferol can promote the nitric oxide production in the body. Nitric oxide helps the blood vessels to dilate and relax, decreasing the risks of hypertension.

Rapid Wound Healing: Its rich vitamin C content is beneficial for collagen formation and wound healing.

Good for Bones: It is a good source of vitamin K as well as minerals like calcium and magnesium, which makes it beneficial for strength and development of bones.

Laxative Properties: They have mild laxative properties, resulting from their rich tannin contents. This makes them useful for fighting constipation.

Leeks Picture

Uses

The main culinary and medicinal uses are mentioned below:

Edible Uses

• It is often used in stocks for adding a special flavor.
• The leaves of these plants are sometimes tied along with certain herbs for making a bouquet garni.
• Leeks are used as a main ingredient for preparing various soups, dumplings, vegetable dishes as well as fish and meat dishes.
• Finely chopped leeks are added to salads for enhancing the flavor and taste.
• Another common use of the vegetable is in omelets.
• Deep fried Leek strips make excellent snacks and can also be used for garnishing other dishes.
• Dehydrated vegetables are used for making packaged foods like dry soup mix.

Medicinal Uses

The medicinal uses of these plants are similar to those of their close relative garlic. When the leaves are broken, they secrete a kind of gel which has certain medicinal uses. The gel is applied to cuts, burns and skin rashes for accelerating their healing process. Poultice made from the Leek leaves is useful for treating cysts. The affected area needs to be covered with the poultice before tying the wound with a bandage and then leaving it on for a few days.

How to Cook

Leeks are generally chopped into 5 to 10 mm thick slices before cooking. The layered structure of the plant often makes the slices fall apart. It is essential to wash them for proper cleaning prior to cutting. Washing becomes impossible after slicing. It is advisable to wait for 10 minutes before cooking the cut slices to allow the alliinase in them to form allicin. This makes sure one gets the utmost benefits from it. There are various ways of preparing Leeks with the most common ones being:

Boiling: Once boiled, the vegetable turns soft and its flavor becomes mild. Chopping the Leeks prior to boiling is advisable; otherwise, the fibers running the length of these vegetables tend to tangle into a mass while chewing.

Sautéing or Frying: They can also be enjoyed after sautéing or deep frying. Fried Leeks are crispy due to their crunchy texture, but still maintain the delicate flavor. The vegetable is typically cut into long strips before they are sautéed or fried.

Raw: It can also be eaten raw in salads after washing it properly.

Recipes

It is used for preparing numerous main course dishes and side dishes. Here is what one can cook with the vegetable:

Leeks Recipe

• Braised Salmon with Leeks
• Sautéed Green Apples and Leeks
• Baked Potato & Leek Soup with Cheddar & Bacon
• Caramelized Leeks over Noodles
• Leek & Potato Fritters
• Rosemary Leek Mashed Potatoes
• Oysters on Creamed Leeks with Guinness Hollandaise
• Leek and Cheese Matzoh Pie
• Sephardic Leek Soup (Sopa de Prasa)
• Sweet Potato & Leek Gratin
• Asparagus, Leek & Potato Frittata
• Irish Potato and Leek Soup
• Leeks Vinaigrette
• Braised Leeks with Lemon
• Chicken and Leek Pie
• Roasted Baby Leeks with Thyme
• Vegan Potato and Leek Soup
• Balsamic Grilled Leeks and Sun-Dried Tomatoes
• Cheesy Leeks & Ham Recipe
• Creamed Leek Tart
• Bacon and Leek Quiche
• Mushroom & Leek Bread Pudding
• Creamy Baked Leeks with Garlic, Thyme and Parmigiano
• Chicken and Leek Casserole
• Pasta with Pancetta and Leeks
• Scallops with Melted Leeks and Egg Noodles
• Beef and Leek Stir Fry

Leeks Soup

• Leeks in Cheese Sauce (or White Sauce)
• Leek and kale stir-fry with grilled lamb chops
• Vietnamese Roasted Leek and Eggplant Salad
• Leek and Brussels Sprout Soup
• French Lentil, Leek and Mushroom Soup
• Roasted Cauliflower and Leek Soup
• Butternut Squash and Leek Soup
• Leek and Fennel Soup
• Broccoli-Spinach Soup with Leeks
• Pickled Leeks
• Carrot, Leek and Parsley Mash
• Light Spinach and Leek Lasagna
• Leek, Mushroom and Prosciutto Pizza
• Leek risotto with parmesan crisps
• Braised Turnips with Leeks and Bacon
• Stir-Fried Tofu and Leek

Substitutes

No other vegetable can perfectly replace the delicate flavor of Leek. But, one can use green onions, scallops or yellow onions as its substitute in case it is absolutely unavailable. Garlic can also be used in some recipes. It is vital to use the substitute vegetable in the proper ratio. Yellow onion and garlic has much stronger flavor, therefore, needs to be used in lesser amounts compared to Leek.

Side Effects

It does not generally cause any side effects when consumed in moderate amounts in foods. However, overconsumption may lead to certain health conditions in some individuals.

During Pregnancy

Their rich folic acid (folate) content makes them beneficial for pregnant women. Eating foods rich in Folic acid during pregnancy helps to prevent various birth defects in the newborn, especially those associated with the spine and brain of the baby.

Where to Buy

It is available all year round at local vegetable stores and in the farmer’s markets. One should make sure the leaves are fresh while buying to get the strongest flavor and to store them for a longer time.

How to Store

Fresh Leek needs to be wrapped lightly in a plastic bag before storing it in the refrigerator. Otherwise, its strong aroma is absorbed by the other items stored in the refrigerator. Washing the vegetable before storing is not advisable. It can be stored anywhere between five days and two weeks depending on its freshness at the time of buying.

Cooked Leek can be stored for one to two days when stored in a covered container in the refrigerator.

Freezing is not a useful way for preserving it unless one is planning to use it only as a flavoring agent in soups and similar dishes. Freezing often makes it mush and bitter. One can freeze it whole or cut it in small slices before putting it in an airtight freezer bag and storing it in the freezer. Freezing allows storing it for around three months.

Interesting Facts

Find out some fascinating facts about this vegetable:

• According to Greek philosopher Aristotle, the partridge gets its clear voice from its diet consisting mainly of Leeks.
• Legends say that Nero, the Roman emperor, consumed the vegetable every day to get a stronger voice.
• It serves as the national emblem of Wales.
• The Welsh soldiers kept Leeks in their helmets to distinguish themselves from their enemies during their battle against the Saxons in 1620.

Pictures

Check out the following images to get a clear idea about their appearance so that it becomes easier to identify them in the market.

Leeks Photo

References:

http://www.livestrong.com/article/365088-what-are-the-health-benefits-of-leeks/

http://www.nutrition-and-you.com/leeks.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=26#howtouse

http://www.3fatchicks.com/5-nutritional-benefits-of-leeks/

http://www.ehow.com/list_7479350_types-leeks.html

http://homecooking.about.com/od/foodstorage/a/leekstorage.htm

Parsley is the most commonly used platter garnish and sandwich filling around the world. Its mild flavor enhances the taste of the dishes. It makes a significant part of daily American, European and Middle Eastern cuisines.

It is a species of Petroselinum and belongs to the family of Apiaceae. It is a biennial plant in temperate climatic regions and annual in tropical as well as sub-tropical regions.

Scientific Name

Scientific name for parsley is Petroselinum crispum.

Parsley

Common Names

Parsley is called Ajmoda in Hindi, Vōkkōcu in Tamil, Achu Mooda in Kannada, Ajmoda in Marathi, Kotthi malli in Malayalam and Parsli in Telegu.

Description

Taste, color and texture of parsley make it the king of garnishing.

Size – The rosette of tripinnate leaves are 10 to 25 cm long. Their tiny leaflets are 1 to 3 cm long. The stems are about 75 cm tall. The seeds are approximately 2 to 3 mm long.

Shape – The leaves are tiny and shredded floral shaped. The seeds are oval.

Color – Fresh parsley herbs are vibrant green and dried ones are faded grayish-green colored.

Taste – It has a mildly warm flavor.

Distribution

These herbs are widely used all over the world. They are native to Southern Italy, Tunisia, Algeria and Europe.

Nutrition Facts

The following chart explains nutritional content of every 100 gm of parsley.

Health Benefits

Is parsley good for you? These leaves add a delightful taste to the food along with being beneficial for the health.

Vitamin K – It has a high amount of vitamin K that is necessary for osteocalcin synthesis. It helps in strengthening the bones. It checks calcium build-up in the tissue that cause stroke, cardiovascular diseases and atherosclerosis.

Heart Health – These herbs contain folate that are converts a harmful compound called homocysteine into harmless ones. This process maintains a healthy heart and prevents from stroke and other cardiac ailments.

Immunity – Vitamin A and C content in it boost up the body immunity. Vitamin C stimulates the body pace to repair wounds. It also maintains bone and teeth health.

Anti-inflammatory – Vitamin C and luteolin are extremely effective anti-inflammatory agents. Regular consumption of parsley can prevent rheumatoid arthritis and osteoarthritis.

Anti-oxidants – These herbs are full of anti-oxidant arsenal that eliminates free radicals from the body. The flavonoid accelerates carbohydrate metabolism which is extremely beneficial for the body.

Parsley Oil

Anti-cancer – Myristicin is an essential oil found in parsley. It prevents tumor formation and activates enzymes that fight against oxidized molecules. It also neutralizes carcinogens that and fights against prostrate and colon cancers.

Parsley Oil

Parsley oil can be easily made at home. Massaging its oil on the scalp reduces hair loss. It can relieve joint pain by regular oil massage.

Parsley Tea

Parsley tea is a refreshing and tart-tasting beverage with anti-inflammatory properties, anti-oxidant agents and has chemo-protective effects.

Many wonder how to make parsley tea. It is very easy. Boil a cup of water and add ¾ of a cup of fresh parsley herbs. Let it steep for 5 mins. Then strain it and enjoy the hot tea.

Side Effects

Along with the numerous health benefits, parsley also has some side effects.

• It is full of oxalic acid. Eating oxalic acid enriched foods for a prolonged period enhances risk of kidney stones, mineral-nutrient deficiencies and gouty arthritis.
• Parsley oil contains psoralens and furanocoumarins. These components, if used orally, can cause dire photosensitivity.
• Parsley can hold on to sodium in the body. This might result in water retention in the body and is extremely unhealthy for high blood pressure patients.
• This herb contains chemicals which are able to worsen kidney diseases.
• Excessive consumption of this herb can cause vomiting and even swelling up of the body.
• If tea is made along with the parsley seeds, then, that could risk cardiac, gastro-intestinal tract and kidney problems.

Parsley Image

During Pregnancy

It is advisable to avoid parsley during pregnancy. Parsley tea might cause contraction of the uterus which in turn can result in abortion.

Cooking Parsley

It is mostly used as a garnish. Often, this herb is cooked in some dishes for its medicinal value.

Substitute

Both chervil and cilantro can be used as a substitute for parsley.

Uses

It can be used for medicinal purposes along with its edibility.

Edible Use

• It is widely and most commonly used as a garnish.
• It can be used in salads.
• It contains carminative and anti-septic properties, hence, used a poultice.
• Parsley leaves extraction can be used for its diuretics effects.

Medicinal Use

• It contains carminative and anti-septic properties, hence, used a poultice.
• Parsley leaves extraction can be used for its diuretics effects.

Parsley Recipe

Recipes

These herbs can be used in various preparations.

• Garnish on curries
• Garnish mashed potatoes
• Garnish meat recipes
• Garnish Indian lentil soup
• Cooked in stews
• Mashed in salsas
• Key ingredient in many Middle Eastern delicacies
• Garlic mixed with parsley makes a key salsa for many sauces and pickles

Where to buy?

It is available throughout the year in the commercial market. Naturally, winter is the peak season for this herb.

Parsley Picture

Storage

Fresh parsley herbs should be stored in a plastic zip pouch and refrigerated. Dried parsley should be stored in an air-tight container and kept in a cool, dry place.

Parsley Root

Parsley VS Cilantro

• Parsley is biennial whereas, cilantro is an annual herb.
• Only leaves of Parsley are used in cooking and garnishing. Whereas, root, stem, seeds and leaves of cilantro are edible.
• Parsley herbs have a mild flavor. Whereas, seeds of cilantro have a nutty, spicy and warm flavor.

Pictures

See the images of parsley below to know how they look like:

Parsley Photo

References:

http://en.wikipedia.org/wiki/Parsley

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=100

http://www.care2.com/greenliving/7-surprising-health-benefits-of-parsley.html

http://www.healthdiaries.com/eatthis/6-health-benefits-of-parsley.html

http://www.gardensablaze.com/HerbParsleyMed.htm

It is full of nutrients and is remarkably healthy for the body. It has been used in various culinary preparations all over the world since hundreds of years.

Common Names

Brussels sprouts are known as Bandagobi in Hindi, Kelakos in Tamil and Coles de bruselas in Spanish.

Brussels Sprouts

Description

This nutritious vegetable tastes and loks great, as well.

Color: The fresh ones are bright and light green colored.

Shape: The sprouts are round.

Size: Their diameter varies between 2.5 and 4 cm.

Taste: They taste sweetish with a crunchy texture.

Distribution

They might have originated in Belgium. This vegetable is grown in Netherlands, Germany, the United Kingdom and Canada.

Nutritional Facts

Read the nutritional value contained in every 100 gm of these sprouts. 1 sprout contains 8 calories.

Health Benefits

Being such a nutritious vegetable, Brussels sprouts are extremely beneficial for the health.

Digestion and Diet – Every cup of this vegetable has 4 gm of dietary fiber. The fiber prevents constipation, aids in digestion and checks low blood pressure level. The high fiber content controls hunger pangs and, thus, keeps from over-eating. It also protects the stomach lining by preventing Helicobacter pylori from over-growing, which encourages gastric cancer.

Cardiovascular Support – This sprout contains an extremely powerful and effective compound, called isothiocyanate sulforaphane. This compound keeps a check on anti-inflammatory activities in the cardiovascular system. The vegetable also prevents ischemic heart disease, arteriosclerosis and onslaught of heart attack.

Brussels Sprouts Image

Cancer Prevention – Detox-activating isothiocyanates, present in Glucosinolates in the sprout, fights against ovarian, bladder, prostate, lung, colon and breast cancer viruses.

Vitamin C – The vitamin C content boosts up immunity, maintains the blood pressure level, manages hyper tension, protects against lead toxicity and prevents cataracts. It is also an effective anti-oxidant which prevents stroke, heart diseases and atherosclerosis.

Vitamin K – These sprouts have a high amount of vitamin K in them. It improves bone health, promotes nerve and brain functioning, as well as prevents hardening of the body tissues due to calcium deficiency.

Vitamin A – This vitamin content improves the bone and teeth health, enhances body immunity, prevents the urinary stone, as well as fights against macular degeneration and cataract of the eyes.

Folate – This property is crucial for the biochemical event called methylation cycle in the body. It also suppresses the amino acid which encourages heart diseases.

Inflammation – These sprouts contain Glucobrassicin that resists inflammation on the genetic level. The vitamin K property is also highly effective in maintaining the inflammatory responses in the body.

Anti-oxidants – Many highly beneficial anti-oxidants like vitamin A, C and E are present in this vegetable. It also contains mineral manganese, quercitin, kaempferol and isorhamnetin, which protects the body cells against oxidative stress.

DNA – It contains sulphotransferase enzyme activity controlling compounds which stabilize the DNA within white blood corpuscles.

Cholesterol – Its high fiber content decreases the cholesterol level.

Side Effects

Like most other sprouts, Brussels sprouts also can lead to digestion problems if over eaten. If anyone is allergic to vegetable that belong to the group of cabbages, then he should strictly avoid eating these sprouts, as well.

Brussels Sprouts Photo

During Pregnancy

It is, usually, recommended eating Brussels sprouts during pregnancy and lactation as it is full of nutrients and minerals. Vitamin A, C and K, iron, magnesium, potassium, fiber, manganese and folate content in the sprout can be beneficial for a healthy pregnancy and uncomplicated delivery of the baby.

How to Cook Brussels Sprouts

Discolored leaves and stems should be removed before washing the sprouts. To get its best taste and nutritional enhancement, cut it into small pieces and let it be for 5-10 min and then cook.

Uses

There is not much use of this vegetable apart from its edibility.

Edible Use

It is rarely eaten raw and is cooked into many dishes across the world.

Medicinal Use

This sprout has been used as a poultice in some traditional medical treatments since ancient days.

Recipes

Many people wonder how to cook Brussels sprouts. It can be made in to various dishes.

Brussels Sprouts Recipe

• Roasted Brussels sprouts
• Brussels sprouts with bacon
• Brussels sprouts salad
• Baked Brussels sprouts
• Steamed Brussels sprouts
• Grilled Brussels sprouts
• Caramelized Brussels sprouts
• Sautéed Brussels sprouts
• Brussels sprouts casserole
• Fried Brussels sprouts
• Oven roasted Brussels sprouts
• Roasted Brussels sprouts with balsamic
• Brussels sprouts soup
• Pickled Brussels sprouts
• Frozen Brussels sprouts recipe
• Brussels sprouts with pancetta
• Brussels sprouts and chestnuts

Availability

They are available in the market throughout the year. Their peak season is between autumn and spring.

Storage

Store the Brussels sprouts in a plastic bag and keep it in the fridge, without washing or trimming. It can be stored till about for 10 days.

Fun Facts

Know some fascinating facts about Brussels sprouts, in here.

• Smaller sprouts taste better.
• A survey in the year 2002 said that these are the most hated vegetable in Britain.
• These sprouts got their name from the place Brussels in Belgium, where it has been grown widely since the 16^th century.
• It was introduced to France and England during the 19^th century.
• They were introduced to USA during the early 19^th century and were started being commercially cultivated from the year 1925.

Pictures

See the pictures below of fresh, green Brussels sprouts. Identify the fresh ones in the market next time and do not buy the yellowish, stale ones.

Brussels Sprouts Picture

References:

http://en.wikipedia.org/wiki/Brussels_sprout

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=10

http://www.fatsecret.com/calories-nutrition/usda/brussels-sprouts

http://www.healthdiaries.com/eatthis/15-facts-about-brussels-sprouts.html

http://www.freshforkids.com.au/veg_pages/brussels_sprout/brussels_sprout.html

Herbal plants belonging to the Thymus genus are collectively known as Thyme. The name most commonly refers to the plant Thymus vulgaris, which is popular for its culinary and medicinal properties. its delicate aroma makes it an excellent addition to numerous vegetable and meat dishes.

Other Names

Find out what it is known as in other languages:

• In Spanish: Tomillo
• In French: Thym
• In Italian: Timo
• In Hindi: Banajwain
• In Urdu: Hasha
• In Tamil: Omam
• In Telugu: Maruvam

Thyme

What Does Thyme Look Like?

The appearance of the different species may vary from one another. Here is a general description of Thyme leaves which are principally used for culinary and medicinal purposes.

Shape: The long, narrow leaves are elliptical with crooked margins.

Size: The average length of these leaves is around 1/8 inch while they grow about 1/16 inch broad.

Color: They are greenish grey in color with some species having leaves with white borders.

Aroma and Flavor: It has a dry yet subtle aroma with a somewhat minty flavor.

Varieties

Different types of culinary Thyme include:

• Silver Thyme
• Hi-Ho Silver Thyme
• English Thyme
• Italian Oregano Thyme
• Caraway Thyme
• Pennsylvania Dutch Tea Thyme
• Lemon Thyme
• Orange Balsam Thyme
• Grey Hill Lemon Thyme
• Juniper Thyme

Distribution

Various species of Thyme originate from the Americas while many species are indigenous to different regions of Europe as well as the Mediterranean regions. Some varieties are native to Asia. At present, Thyme plants are grown throughout the world for edible as well as decorative purposes.

Thyme Oil

Thyme Essential Oil

Oil is extracted from the leaves and flowering tops of these plants, using the steam distillation process. The reddish-brown essential oil has a sweetish herbal aroma and is used for various medicinal purposes.

It can work as a lung and bronchial stimulant which makes it useful for fighting colds, coughs, asthma and bronchitis. The warming qualities of the essential oil make it beneficial for conditions like sciatica, rheumatism, gout and arthritis. It is also known to improve concentration. But, in some people, it can cause skin irritation in case of direct contact.

Thyme Tea

Like many other herbs, Thyme is commonly used for making herbal tea which is good for the health. The tea is an excellent source of various volatile oils, flavonoids and beneficial phenols. It is also rich in various vitamins and minerals while having a high medicinal value.

Nutritional Facts

Thyme is rich in numerous essential nutrients in both its fresh and dried forms. The following chart shows the nutritional value of 56.5 gm dried leaves:

Health Benefits

There are numerous health benefits of Thyme , with the most important ones mentioned below:

Disease Preventing Properties: It contains various essential nutrients that prevent various diseases by improving the immune system.

Controls Heart Rate and Checks Blood Pressure: Potassium is a crucial component of body fluids and cells. The potassium contents of Thyme control the heart rate and help to monitor the blood pressure.

Cancer Prevention: The herb is known to protect from oral cavity and lung cancers.

Healthy Teeth and Gums: It prevents caries, gingivitis as well as infections and inflammations of the throat and mouth.

Rich Source of Antioxidants: There are many beneficial flavonoid phenolic antioxidants in Thyme. These include zea-xanthin, pigenin, lutein, naringenin, thymonin and luteolin. It is among the most antioxidant-rich herbs with a total Oxygen Radical Absorbance Capacity (ORAC) value of 27426- µmol TE/100 g.

Stress Reduction: Its high vitamin-B6 contents can provide approximately 27% of the total recommended amount of thevitamin per day. This helps to reduce stress by maintaining the levels of gamma aminobutyric acid in the brain.

Thyme Photo

Antimicrobial Properties: Various researches show Thyme to have antimicrobial properties as it contains Escherichia coli, Shigella sonnei, Staphalococcus aureus and Bacillus subtilis. Its thymol content has been proved to be effective in fighting certain fungi that affects toenails. It is rich in an important essential oil known as thymol, which has antiseptic and anti-fungal properties. Other beneficial volatile oils include carvacolo, geraniol and borneol.

Better Digestion: Another important benefit is the maintenance of  digestive system health by preventing mucus accumulation in the intestines.

Protection against Harmful Free Radials: Its high vitamin C contents help to scavenge pro-inflammatory free radicals and develop resistance against various infectious agents, thus protecting the body from different diseases.

Fights Acne: According to one study, it may be effective in treating acne.

Uses

As mentioned above, Thyme has numerous culinary and medicinal uses. The plant is also used for various non-edible purposes. Here are its principle uses:

Edible Uses

• The herb is popularly used for preparing and seasoning sauces and soups.
• It is one of the main ingredients used for making bouquet garni and herbes de Provence, two mixtures of herbs that are added to soups and stews for enhancing their flavor. The other components in the bouquet garni are parsley, bay leaf and celery while herbes de Provence consists of basil, savory, fennel and lavender.
• Thyme is also commonly used for marinating fish, chicken and meat.
• Fresh Thyme leaves can add a delicate flavor to pasta dishes, omelets and sautéed vegetables.
• Another common use is for seasoning various bean dishes such as black beans, kidney beans and pinto beans.

Medicinal Uses

• Gargling with lukewarm Thyme-water can relieve sore throat.
• Drinking Thyme tea everyday can treat bronchitis, coughs and colds as well as relieve indigestion.
• Thyme based formulations are often used as antiseptic mouthwashes.

Thyme Image

Other Uses

• It is used as an active ingredient for producing some alcohol-free, all-natural hand sanitizers.
• Certain species, like the Mother of Thyme, are cultivated as ornamental ground cover in different parts of the world.

Recipes

It is used as a main ingredient in various vegetable, fish and meat dishes all over the world. Here are the names of some of the most popular dishes:

• Lemon Thyme Chicken
• Braised Scrod with Thyme and Cream
• Chicken Breasts Roasted With Honey, Pine Nuts and Thyme
• Braised Artichokes with Tomatoes and Thyme Pasta
• Potato and Thyme Pizza
• Apple Thyme Jelly
• Sweet Potato and Leek Soup with Fresh Ginger and Thyme
• Chestnut Amaretto Soup
• Cherry Cornbread Stuffing
• Cashew Mushroom Loaf
• Cajun Spice Mix
• Figs with Thyme, Honey and Gorgonzola Toasts
• Lamb Shanks with Eggplant and Thyme
• Lemon Thyme Sherbet
• Pear, Thyme and Rosemary Sorbet
• Pork with Apple Thyme Sauce
• Thyme Biscuits
• Thyme Applesauce

Substitutes

No herb can be a perfect substitute for another herb in any recipe. But, in case Thyme is absolutely unavailable, you can use certain other herbs such as basil, marjoram, oregano and savory in its place. Rosemary can be a good substitute with lamb and pork dishes.

Side Effects

It is safe to consume in small amounts along with foods or as a medicine for a short time. However, overconsumption can lead to digestive system upset in some people. It may have allergic reactions in individuals allergic to oregano.

During Pregnancy

Consuming Thyme in moderate food amounts is safe during pregnancy and when nursing. However, its effects are unknown when consumed in larger amounts for medicinal purposes during this period. So, it is recommended for pregnant and breast-feeding women to avoid using the herb in large amounts.

Thyme Picture

Where to Buy

It is available in the fresh as well as dried form in all herb stores and grocery stores throughout the year. One can also order it from online herb stores.

How to Store

Fresh Thyme leaves can be stored for around two weeks when it is kept in the refrigerator after wrapping it in a paper towel and then placed in a plastic bag. One can also freeze the leaves in order to save its aroma for a longer period of time (around 4 to 6 months). They need to be trimmed, chopped and dried thoroughly before being placed in freezer bags. One can also freeze the leaves in ice cubes before storing them in freezer bags.

Dried herb can be stored for up to six months when stored in a tightly sealed container (preferably glass) in a cool and dry place.

Interesting Facts

Find out some fun facts about Thyme:

• Its essential oil was used for medicating bandages before the development of modern antibiotics.
• It was considered to be a symbol of sacrifice and courage in the ancient Greece.
• According legends, Thyme was present in Virgin Mary and baby Jesus Christ’s straw bed.
• It was used by the ancient Egyptians in the process of mummifying the dead bodies of their deceased pharaohs.

References:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=77#nutritionalprofile

http://www.nutrition-and-you.com/thyme-herb.html

http://www.diethealthclub.com/health-food/thyme-health-benefits.html

http://www.caloriegallery.com/foods/calories-in-dried-thyme.htm

Common Names

It is known by various other common names such as silverbeet, crab beet, mangold, seakale beet, bright lights, spinach beet, chard and perpetual spinach. It is known as Acelgas in Spanish, Cahuli Saag in Hindi, Sencheerai in Tamil and Blettes in French.

Scientific Name

Scientific name for this vegetable is Beta vulgaris.

Swiss Chard

Description

Read about the physical description of these leafy vegetables.

Size: The leaves are about 6 to 12 inches long and quite wide. The stalks are about 10 to12 inches tall.

Shape: This chenopod has large, unevenly lined and ovate shaped leaves.

Color: Fresh leaves are vibrant green and the stalks are bright red colored. Red nerves noticeably run through the green leaves.

Taste: Uncooked Swiss chard tastes bitterly pungent and mildly salty.

Texture: Roots are crunchy and fleshy. Leaves of this species are little chewier than that of spinach or kale.

Distribution

This chenopod bears its origin in Sicily. Since then, its popularity has spread widely and is now grown in almost all over the globe. However, it is more popular in Mediterranean countries.

Nutritional Facts

Find out about the nutrition content in every 100 gm of saltless cooked Swiss chard. It has 7 g of calories in per cup of chopped leaves.

Heath Benefits

This leafy vegetable is highly nutritious and thus it is extremely beneficial for the health.

Swiss Chard Image

Immunity – Its high vitamin C content boosts up body immunity.

Eye Health – These leaves are enriched with lutein which is extremely beneficial for healthy eyes. Regular consumption of Swiss chard decelerates the process of age related eye problems.

Hair Health – It is a rich source of biotin which encourages faster hair growth and strengthens the hair roots.

Blood Corpuscle Heath – The high iron content of Swiss chard makes it a great agent to prevent anemia and healthy blood circulation. It also contains a high amount of vitamin K, which prevents too much of bleeding and bruising.

Brain Health – Vitamin K, present in this green vegetable, is vital for the myelin sheath formation. It is also essential for the proper functioning of the nervous system and the brain.

Cancer Protection – The phytochemicals, chlorophyll, fibers and other healthy plant pigments contained in this vegetable make it a super food that protects cancer indulging agents.

Healthy Bones – High amount of calcium, magnesium and vitamin K content in these leaves plays a key role in strengthening the bones, as well, as the teeth.

Regulates Blood Sugar – The syringic acid and fiber present in Swiss chard check the blood sugar level in diabetes patients.

Anti-oxidant – This leafy vegetable is a rich source of multiple powerful anti-oxidants such as kaempferol, quercetin, zeaxanthin, lutein, zinc, vitamin C, vitamin E, beta-carotene and many more.

Side Effects

People with a kidney stone medical history should avoid consuming this otherwise nutritious leafy vegetable. It contains oxalic acid, which enhances oxalate stone risk.

During Pregnancy

Swiss chard is safe to consume during pregnancy and lactation period. However, expert advice should be consulted before eating it because during women undergo many hormonal and physiological changes during this period.

Uses

There are many more uses of Swiss chard apart from its edibility.

Edible Use

It is boiled, baked, curried, fried and sautéed in many dishes throughout the world.

Medicinal Use

Romans used to regard the medicinal properties of this vegetable since ancient days. The leaves can be used as a traditional poultice, to stop bleeding from injuries. Its juice is given to anemic patients for faster recovery in blood count.

Other Use

It is often grown as an ornamental plant in gardens. The vibrant green leaves, lined by ruby-red nerves and candy-apple shade of red stalks beautify the garden marvellously.

How to cook Swiss chard?

Wash the leaves and the roots very well since they are host to many parasites, besides collecting dirt and soil. Experts suggest that this vegetable should be boiled for more than 3 min. before cooking it.

Recipe

This delicious and nutritious leafy vegetable can be prepared in various recipes.

Swiss Chard Recipes

• Sautéed swiss chard
• Swiss chard quiche
• Swiss chard chips
• Rainbow swiss chard
• Swiss chard pasta
• Swiss chard soup
• Swiss chard salad
• Swiss chard gratin
• Swiss chard casserole
• Swiss chard frittata
• Swiss chard lasagna
• Swiss chard tart
• Swiss chard pie
• Swiss chard smoothies
• Swiss chard pesto
• Creamed swiss chard
• Swiss chard pizza
• Swiss chard juice
• Steamed swiss chard
• Stuffed swiss chard
• Braised swiss chard

Availability

It is available between the months of April and August in colder countries. In temperate climatic countries, it is available almost throughout the year.

Swiss Chard Seeds

Storage

It should be stored in an air-tight plastic bag, and the rest of the air that slipped inside while putting the leaves in the bag should be squeezed out. Keep the plastic bag in the fridge. Do not wash the vegetable beforehand because water and moisture spoils the leaves.

Freezing Swiss chard is the best way to store it for about 5 days. The leaves can be frozen as a whole or chopped.

Fun Facts

Know some fun facts about this green, leafy vegetable.

• The word “swiss” in Swiss refers to Sicily.
• Boiling this vegetable in an uncovered pot and letting the water evaporate decreases the acidity indulging properties in it.
• To make the leaves and the stalks equally soft, cook the stalks before the leaves.
• Growing Swiss chard is very easy. It can be grown in the kitchen garden or backyard

Pictures

See the pictures of Swiss chard below in here to identify it correctly. See how the holed and twisted leafed ones look like which should be avoided as they are not fresh stock.

Swiss Chard Picture

Swiss Chard Photo

Reference:

http://en.wikipedia.org/wiki/Chard

http://www.canadianliving.com/blogs/health/2011/07/14/6-swiss-chard-health-benefits-plus-4-delicious-swiss-chard-reipces/

http://www.healthdiaries.com/eatthis/8-health-benefits-of-swiss-chard.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=16

http://www.natural-homeremedies.org/blog/benefits-of-swiss-chard/

http://www.canmommyeat.com/swiss-chard

http://www.sparkpeople.com/calories-in.asp?food=swiss+chard

Collard greens are cultivars of Brassica oleracea that belong to the Acephala group. The plants have big, dark green leaves that are highly nutritious.

Read all the facts about this vegetable in the article.

Other Names

This plant is known as couve in Brazil, couve-galega in Portugal, kovi or ko­bi in Spanish speaking countries, raštika in Bosnia and Herzegovina as well as in Croatia, raštan in Siberia and Montenegro, haak in Kashmir and Swahili in Kenya.

This vegetable is known as Saag in Hindi and Seemai Parattai Keerai in Tamil.

Collard Greens

Description

Read about its physical description and its taste.

Length: The plant grows up to 2 ft in length.

Color: The fresh leaves are dark bluish green colored.

Texture: It is broad and smooth textured.

Taste: This leafy vegetable has a mild and smoky flavor.

Distribution

Origin of collard greens is in Asia Minor. This leafy vegetable grows in India, northern Spain, southern Croatia, Bosnia and Herzegovina, Montenegro, parts of Africa, southern United States, Portugal and Brazil.

Nutritional Facts

Know the nutrition content in every 100 gm of collard greens.

Health Benefits

These leaves are nutritious and thus are extremely beneficial for the health.

Collard Greens Image

• This cultivar of vegetable is extremely low in calories and has zero cholesterol. Both the factors are good for keeping the body healthy and fit.
• The leaves of this vegetable have a high amount of insoluble and soluble dietary fibers. These fibers protect the body from hemorrhoids and colon cancer diseases. They also help to maintain the LDL cholesterol level and aid in constipation.
• It contains phyto-nutrients along with some anti-cancer properties like sulforaphane and di-indolyl-methane. These agents protect the body from ovarian, colon, cervical, breast and prostate cancers.
• The Di-indolyl-methane content of this leafy vegetable boosts up the body immunity.
• It has anti-bacterial and anti-virus properties.
• The folates present in this vegetable play an vital role in DNA synthesis.
• It is a rich source of vitamin C. This is a remarkably good anti-oxidant which protects the body against viral infections and free radical injuries.
• Vitamin A content of this leafy vegetable is essential for healthy eye sight and maintenance of mucus membranes.
• It is high in vitamin K content. This nutrient is beneficial in Alzheimer’s disease and also increases the bone mass.
• Nutrients of the B-complex groups contained in collard greens boost up the overall health and immunity to fight against diseases.
• Zinc, manganese, selenium, copper, calcium and iron strengthen the bones.

Side Effect

Collard greens have no known side-effects.

• People who are allergic to the group of Brassica oleracea vegetables should avoid consuming it.
• Over consumption of these leaves, can cause stomach problems.
• Goitrogens content of this vegetable can initiate swelling up the thyroid gland.
• Patients of oxalate kidney stones condition should try avoid this vegetable.
• People who are taking anticoagulants should eat this vegetable cautiously as the high vitamin K content can harm the consumer.

During Pregnancy

This vegetable is extremely nutritious and thus is, usually, recommended during pregnancy and lactation. Eating collard green prevents defects in the neural tube of a baby in the peri-conception period.

During this period, women go under many natural hormonal changes so expert advice should be consulted before consuming anything.

Collard Greens Picture

Uses

This nutritious vegetable finds its importance in culinary, medicinal as well as gardening purposes.

Edible Uses

It can be eaten in many dishes as cooked, boiled, baked and even raw in salads.

Medicinal Uses

It is often used as a traditional poultice to stop bleeding from an injury. Apart from this, there is little known about the medicinal uses of this green leafy vegetable

Other Uses

It is grown as ornamental plants in gardens for beautification.

How to cook Collard Greens?

Collard greens need to be thoroughly washed in running water. The leaves should be into ½ inch sized slices and the stems should be chopped into ¼ inch sized. This helps in fast and even cooking of both the leaves and the stem.

Then, the vegetable can be cooked, stir-fried, steamed, boiled and even baked in many dishes to be eaten.

Recipes

This nutritious green vegetable is prepared in various recipes throughout the world.

Collard Greens Recipe

• Collard green soup
• Stuffed collard greens
• Collard green salad
• Collard green wraps
• Fired collard greens
• Steamed collard greens
• Creamed collard greens
• Collard greens with bacon
• Collard green Indian recipes
• Sautéed collard green
• Vegan collard green
• Southern style collard green
• Slow cooker collard green recipes
• Collard green juice
• Collard green and black-eyed peas
• Spicy collard green

Availability

It is available in temperate winters. This cultivar is often grown artificially in other climatic conditions also. It can be bought from any local grocery or vegetable shop.

Storage

These leafy vegetables will stay fresh for about 5 days if refrigerated within an air-tight plastic bag.

Fun Facts

Read some fun facts about this healthy and delicious green vegetable.

• In the USA, this vegetable is considered as a “soul food”.
• It is traditionally served with pork in Brazil during their festival called “feijoada completa”.
• It is often compared with kale on nutritional grounds.
• They are more than often called (wrongly assumed) as Kale in Kenya.

Pictures

See the pictures of collard green leaves, below.

Collard Greens Photo

Reference:

http://www.nutrition-and-you.com/collard-greens.html

http://www.ehealthme.com/q/collard%2Bgreens-side-effects-drug-interactions

http://en.wikipedia.org/wiki/Collard_greens

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=138

http://www.specialtyproduce.com/produce/Collard_Greens_1717.php

This delicious and nutritious vegetable is widely eaten in almost all the cuisines around the world.

Scientific Name

The scientific name for spinach is Spinacia oleracea.

Spinach Plant

Description

Read about the physical description and taste of this leafy vegetable in here.

Size: Length of the leaves can be between 2 and 30 cm, whereas their breadth can be between 1 and 15 cm.

Shape: They are simple and alternate leaves. Their shape varies between ovate to triangular.

Color: Fresh spinach leaves are vibrant green colored and they gradually become yellowish as the freshness fades.

Taste: This vegetable has a sweetish taste of its own.

Varieties

There are three main types of spinach grown organically.

• Savoy Spinach
• Semi-savoy Spinach
• Smooth Leafed Spinach

Distribution

Origin of spinach is in southwestern and central Asian countries. Nowadays it is grown all over the temperate and mildly cold zones on the globe. In some extreme of the extreme climatic regions, it is grown in green house for study purpose.

Nutritional Facts

Let us find out the nutritional content in every 100 gm of raw spinach.

Health Benefits

This delicious leafy vegetable is very nutritious and thus extremely beneficial for our health.

Spinach

Treating Gums – Gums bleed due to deficiency of vitamin C and over consumption of refined sugar. Carrot juice blended with spinach juice treats this ailment very effectively.

Calories – One cup of spinach contains 7 calories. It gives us more energy to keep going on without indulging our hunger pangs.

Anti-aging – This vegetable contains anti-aging agents that decelerate the aging process of body cells. Sufficient amount of spinach intake keeps the body functioning as smooth as young age and thus, also, makes you look younger in external appearance.

Alzheimer’s Disease Prevention – One of the main causes of Alzheimer’s disease is low levels of folate or vitamin B12 in the body. Nutrient enriched spinach provides our health with nutritious compounds to prevent this disease.

Healthy Pregnancy ­– During pregnancy, the fetus gradually grows bigger with generation of the new nervous system of the baby. Folate and vitamin A content in spinach helps in healthy growing of the fetus, development of new nervous system and the lungs inside the womb.

Skin Protection – The vitamin B content of spinach protects the skin cells from being affected by harmful ultra violet rays of the Sun.

Healthy Gastrointestinal – Vitamin C and beta-carotene content of this vegetable protects the colon cells from free radicals. The leaves protect DNA in intestinal cells from being damaged.

Eyesight Improvement – Spinach is enriched with vitamin A and Lutein. These nutrients improve eyesight, protects the eyes against cataract and macular degeneration due to aging.

Weight Loss – The high iron content of spinach increase the oxygen flow in the body and accelerates metabolism process. As a result, more fat burns in the body and much faster, leading to weight loss.

Anemia Prevention – The high iron content reproduces more red blood corpuscles that carry more oxygen to all the body parts and organs. This prevents the body from suffering from anemia.

Diabetes Prevention – Magnesium present in spinach helps to maintain the blood sugar levels and prevents from fluctuating, thus keeps the complication in diabetes at bay.

Osteoporosis Prevention – The high vitamin K content in this vegetable helps in anchoring the calcium within the bones. The magnesium, phosphorus, zinc, and copper content strengthens the bones. All these factors protect from osteoporosis.

Checks High Blood Pressure Level – This leafy vegetable is low in sodium yet high in potassium content. These factors help in checking high blood pressure levels. Folate present in spinach relaxes blood vessels and maintains proper blood flow in every corner of the body.

Prevents Cardiovascular Disease – Folate present in spinach reduces homocysteine, which is a major factor for cardiovascular diseases. Inositol and choline content in this vegetable prevent the arteries from hardening.

Anti-Inflammatory Properties – This green vegetable has a high amount of alkaline properties that are perfect to fight against osteoarthritis and rheumatoid arthritis types of inflammatory diseases.

Anti-cancer Properties – There are 13 different types of flavonoids, folic acid as well as vitamin A and C plus that fight against cancer cells in the body. It is studied that regular consumption of spinach can reduce the risk of cervical, breast, skin and prostate cancer by 34%.

Side Effects

There are no reported or studied side effects of eating spinach. Overconsumption of it can cause digestion problems so be careful regarding the amount of this vegetable that you eat.

During Pregnancy

Though nothing much is known about the consumption of spinach during pregnancy and lactation, but it is advisable to consult expert suggestion before eating it.

If someone is allergic to any of the nutrients contained in this vegetable, then it is better to substitute it with some other vegetables and fruits.

Spinach Images

Spinach V/S Kale

Spinach is little more nutritious than kale, though both are very nutritious. Kale comes cheaper than spinach on some parts of the world.

Uses

There are many uses of spinach apart from its edibility. Its high nutritional content also makes this vegetable a multipurpose kitchen remedy for many ailments.

Edible Uses

This leafy, green vegetable is cooked in many dishes all over the world. It is eaten boiled, cooked, baked, fried, mashed into flavored dips and even raw in salads.

Medicinal Uses

The leaves are often used as a poultice in many traditional medicines. The juice of spinach is drunk to cure many health conditions.

Other Uses

These vegetables give the kitchen garden a great fresh, green, organic feel. They can also be used as fertilizers when the leaves rotten.

How to cook Spinach?

It should be washed repeatedly very nicely before cooking as it collects soil and sand easily. The roots of spinach should be trimmed off. Do not let the leave soak in water as the soluble nutrients can get dissolved into the water.

Spinach Dip

Recipes

This green, nutritious vegetable is cooked, boiled and baked in various dishes.

• Spinach artichoke dip
• Creamed spinach
• Spinach lasagna
• Spinach soup
• Spinach pie
• Spinach smoothie
• Spinach salad
• Spinach casserole
• Spinach ricotta
• Spinach omelette
• Spinach pizza
• Spinach pasta
• Spinach stuffed chicken
• Spinach curry
• Spinach mushroom quiche
• Spinach risotto
• Spinach stuffed mushrooms
• Spinach wraps
• Spinach stuffed shells
• Spinach enchiladas
• Spinach and strawberry salad
• Spinach rice
• Indian spinach and tofu
• Frozen spinach recipes
• Sauté spinach
• Garlic spinach
• Spinach soufflé
• Spinach bread

Availability

This nutritious leafy vegetable can be found abundantly throughout the year in any vegetable market.

Storage

Store fresh spinach in a plastic bag and press out as much air as possible, then keep it in fridge up to 5 days. It should not be washed before storing as moisture accelerates its rotting process.

Fun Facts

Read some fun facts about this nutritious leafy vegetable.

• Studies show that women who above 40 years of age eat spinach the most.
• Teenage girls eat the least amount of spinach.
• Spinach juice was mixed with wine and given to French soldiers during the World War I, to enhance their immunity.
• Spinach dishes are often called “Florentine” in France named after Florence. This town is the birthplace of the Queen of France, Catherine de’ Medici, who loved this vegetable.
• The famous animation character of Popeye the Sailor Man is portrayed as becoming super strong after eating spinach, due to its high iron content. This portrayal was based on the calculation of the iron content in the vegetable by Emil von Wolff, renowned German scientist. Later, his calculation was studied to have been miscalculated by 10 times more than the original amount of the iron content.

Pictures

See the pictures below of all the three types of spinach. Identify the fresh ones the next time you go grocery shopping.

Spinach Pictures

Spinach Photos

References:

http://en.wikipedia.org/wiki/Spinach

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43

http://pumpernickelsdeli.wordpress.com/2012/03/28/fun-food-facts-spinach/

http://www.grow-it-organically.com/spinach-varieties.html

http://www.healthonlinezine.info/spinach-health-benefits.html

Since the time of Roman Empire, this vegetable was considered as extremely nutritious and medically valuable. The leaves, florets and the stems of the florets of broccoli can be eaten.

Broccoli is called Pachchai poongosu in Tamil.

Description

Read about the physical and taste description of broccoli.

Color: This vegetable usually comes in dark green. The color can vary with the different varieties, ranging from purplish green, dark green to even dark sage.

Broccoli Plant

Taste: The florets have a soft texture and the fibrous stems are crunchy.

Shape: Its shape is similar to that of a cauliflower. Each of its flowers resembles a miniature tree. It is a collection of such miniature trees and exhibits a roundish shape over all.

Size: The size ranges between 3 cm to 6 cm diameter.

Plant: Like all plants in the cabbage family, broccoli also comes as a whole plant that is to be eaten. The entire flowery head and the stem constitute of a single plant. It is a collection of a number of such flowery heads and stems tucked together at the bottom.

Distribution

Broccoli originated in Italy but is now grown almost all over the globe, except dry regions. The top 10 producers of this flowery vegetable are China, India, United States, Spain, Italy, France, Mexico, Poland, Pakistan and United Kingdom.

California is the largest producer of this vegetable crop in North America.

Varieties

This vegetable has three main varieties, namely Calabrese broccoli, Sprouting broccoli and Purple broccoli.

Nutrition Facts

Find out the high nutritional content in per 100 gm of broccoli.

Health Benefits

This amazingly healthy and tasty vegetable is enriched with nutrient that in turn befits our health immensely.

Broccoli Picture

Blood Pressure – The magnesium, calcium and potassium content in this vegetable keeps blood pressure regulated as well as checks high BP level.

Nervous System – The high potassium content maintains prime functioning of the brain and nerves.

Muscle Growth – The potassium enrichment also enhances muscle growth.

Bone Health – The calcium and vitamin K content of broccoli improves the bone health and prevents them from osteoporosis.

Immunity – The beat-carotene, selenium and zinc present in this tasty veggie boosts up immunity in the body.

Sun Damage – It repairs sun damage and detoxifies the skin with the help of glucoraphanin content in it.

Cancer Prevention – The glucoraphanin content processes with the body functions and turns into sulforaphane which is an anti-cancer compound. This compound helps in getting rid of cancer provoking properties. An effective anti-oxidant and anti-cancer compound called indole-3-carbinol is also present in broccoli. This compound prevents cervical, prostate and breast cancer.

Liver Boosting – The indole-3-carbinol compound boosts the functioning of liver.

Heart Health – Carotenoid lutein content in this vegetable paces down the thickening procedure of arteries in the heart. It also contains folate and B6 that decreases risks of stroke, cardiac arrest and atherosclerosis.

Eye Health – This vegetable has abundant vitamin A which helps in improving color vision and retinal formation.

Diet Aid – Broccoli improves digestion and curbs over eating tendency due to its high fiber content. Moreover, it is high in protein but low in calories.

Side Effects

Even though it is a very nutritious and healthy vegetable but like all good things broccoli also has some draw backs.

• It can upset the stomach if consumed in large quantity.
• It has been observed that this vegetable can cause allergic irritation and rashes to sensitive skin when applied on it.

Broccoli

Uses

There are many edible, medicinal and other commercial uses of broccoli.

Edible Use

• This tasty and healthy vegetable is cooked into many curries and soups.
• It is also cooked into different mixed vegetable dishes with meat as well as rice and spaghetti.
• This vegetable is often eaten raw in salads.
• The stem and the florets are boiled or steamed in many dishes.

Medical Use

• Extracts of broccoli is used in many traditional medicines in various cultures to cure heart conditions, digestion, boosting immunity as well as many general health conditions.
• Many of the nutrient extracts from this vegetable are used in manufacturing of many ailment curing drugs.
• In ancient Roman era, they used to put a poultice of broccoli on wounds.
• Its juice can be mixed with honey and consumed to treat cough.
• It can be consumed along with milk thistle to cure mushroom poisoning.
• Broccoli leaf juice can be filtered and consumed to cure bronchitis, asthma as well as general breathing trouble.

Other Use

• The vegetable itself looks very beautiful in the garden, specially the purple variety. Thus it is grown in kitchen gardens for landscape beautification as well.
• It can be boiled and the paste can be applied as face-pack, mixed with some other ingredients for glowing skin.

Broccoli Salad

How to cook Broccoli?

Broccoli can be cooked in many ways. It can be boiled, steamed, cooked into curries and soups as well as eaten raw in salads.

Recipes

Broccoli can be eaten in various ways and dishes.

• Broccoli cheese soup
• Broccoli cheddar soup
• Broccoli and beef
• Broccoli casserole
• Broccoli and chicken
• Broccoli rice casserole
• Broccoli cheese casserole
• Baked Broccoli
• Chinese Broccoli
• Steamed Broccoli
• Boiled Broccoli
• Broccoli slaw
• Roasted Broccoli
• Chicken Broccoli alfredo
• Broccoli stir fried
• Broccoli and cauliflower
• Broccoli potato soup
• Broccoli and shrimp
• Vegan Broccoli recipes
• Broccoli raisin salad

During Pregnancy

Broccoli is usually safe to consume during pregnancy and lactation period. During pregnancy many hormonal changes occur and the body might not react to the same things as it used to previously. If someone is already allergic to broccoli then they should avoid it even more cautiously during this period. Avoiding consuming it in large quantity is suggested. In case any unusual health feeling is experienced after eating it, then urgent medical attention is advised.

Availability

It is available almost throughout the year nowadays. It can be found in any vegetable market.

Storage

It can be stored up till a week when refrigerated or for about 3 days when kept in room temperature. Keep in a dry place to save from rotting

Pictures

See some of the pictures of this delicious and nutritious vegetable so that you recognize it the next time you visit the market.

Broccoli Image

Broccoli Photo

Reference:

http://www.bitterrootrestoration.com/health-care/uses-of-broccoli.html

http://en.wikipedia.org/wiki/Broccoli

http://www.healthdiaries.com/eatthis/10-health-benefits-of-broccoli.html

http://www.webmd.com/vitamins-supplements/ingredientmono-1151-BROCCOLI.aspx?activeIngredientId=1151&activeIngredientName=BROCCOLI

http://ptmartinez.com/natural-medicine/broccoli-and-cancer-prevention/#folk

Phosphorus Foods

Due to these reasons, it is important to eat enough Phosphorus rich foods to stay away from the ailments that result from its deficiency. This article discusses about the 15 foods having the highest phosphorus content.

List of Foods with High Phosphorus Content

Following are the top 15 foods rich in Phosphorus:

1. Rice Bran

Rice bran is commonly used for making a wide range of baked goods such as breads, muffins and cookies. This high fiber food is also used in breakfast cereals. It is an excellent source of this mineral with 100 gm of rice bran having 1677 mg Phosphorus.

2. Pumpkin Seeds and Squash Seed

Pumpkin and squash seeds have been regarded as some of the best sources of minerals and other nutrients for a long period of time. The roasted seeds are often added to green salads and sautéed vegetables while they are eaten as snacks as well. The seeds are also added to cakes and cookies to enhance their flavor and taste. Hundred grams of these seeds has 1172 mg phosphorus.

3. Sunflower Seed

Sunflower seeds are highly regarded and popularly used for various purposes all over the world for their tender texture and nutty taste. These seeds are rich in phosphorus as well as many other nutrients like vitamin E and magnesium. The phosphorus content in 100 gm sunflower seeds is 1158 mg. The roasted seeds can be added to various fish and chicken dishes as well as to mixed green salads.

4. Wheat Germ

Toasted wheat germ is a highly nutritious food and an excellent source of phosphorus. There is 1146 mg phosphorus content in 100 gm of roasted wheat germ. It can be eaten as a snack or can be added to salads, cereals and desserts to enhance their flavor and taste.

5. Sesame Seed

Sesame seeds are highly regarded for their nutty taste and rich nutritional value. Each 100 gm of these seeds contain 774 mg phosphorus, making it a great source for the essential mineral. Sesame seeds are used as the main ingredient for making sesame butter or tahini. They are also added to homemade baked foods like muffins, cookies and bread. Sesame seeds are added to various chicken and vegetable dishes as well.

6. Watermelon Seed

Watermelon seeds are highly nutritious with their rich vitamin and mineral content. These seeds contain 750 mg phosphorus per 100 gm. Watermelon seeds are generally consumed as snacks after roasting them properly. Their nutty taste makes them suitable to be added to various baked foods.

7. Brazil Nut

Brazil nuts are very popular for their delicious taste and high nutritional value. These nuts are a good source of phosphorus with 100 gm of Brazil nut containing 725 mg of the essential mineral. Roasted Brazil nuts are commonly eaten as snacks. They are also added to cakes, cookies, chocolates, salads as well as various soups and vegetable dishes.

8. Oat Bran

It is another excellent source for phosphorus with 100 gm of oat bran containing around 700 mg of the essential mineral. Like rice bran, oat bran is used for preparing a wide range of baked food items such as muffins, breads, cookies and muffins. It is also used in breakfast cereals.

9. Soybeans

Soybeans are highly nutritious and are used in various different foods in different forms. Roasted soybeans are rich in various vitamins and minerals with each 100 gm serving containing 649 mg phosphorus. They are popularly consumed as snacks and are also added to soups and vegetable stews.

10. Flax Seeds

Flax seeds are packed with numerous essential nutrients like omega-3 fatty acids, vitamin B1, fibers, magnesium and phosphorus. Flax seeds have 642mg phosphorus content in each 100 gm serving. These seeds are often ground to be added to cakes, cookies and muffin. They can also be added to other baked foods like casseroles, pizza crusts and dinner rolls.

11. Bacon

Bacon is a highly nutritious food with high vitamin B3, selenium and phosphorus contents. A 100 gm serving of bacon provides around 591 mg of phosphorus. However, it also has high cholesterol levels, making it unsuitable for individuals with high risk of various cardiovascular diseases.

12. Cashew Nut

The sweet taste, delicate flavor and high nutritional value of cashew nut make it one of the most popular nuts all over the world. There is 593 mg of phosphorus in each 100 gm of this nut. It is consumed both raw and roasted as a snack. Cashew is often added to stir-fried dishes and salads for enhancing their taste and flavor. It is also the main ingredient in the delicious nut butter.

13. Pine Nut

The edible seeds of various pine species are known as pine nuts. They have high phosphorus content with each 100 gm of pine nuts having 575 mg of the essential mineral. These nuts can be eaten raw or roasted as a snack. They are added to various meat, fish and vegetable dishes as well as baked foods and salads.

14. Almond

Almonds contain 484 mg phosphorus per 100 gm serving. Although commonly referred to as nuts, they are the seeds of the almond fruits. Like many other nuts and seeds, whole almonds can be consumed raw or roasted as a snack. Additionally, they are used for preparing various foods from baked goods to salads. Almonds are often shredded before they are added to various dishes.

15. Peanut

Peanuts have many health benefits to offer with their high nutritional value. There is 376 mg phosphorus in 100 gm of these nuts. Peanuts can be sprinkled on sautéed vegetable and chicken dishes as well as salads for enhancing their taste and flavor. Peanuts are also used in various beverages and baked foods.

Other Phosphorus Rich Foods

There are numerous other foods with high phosphorus contents. Some of these food items are mentioned in the following list:

Vegetables

Fruits

Nuts and Seeds

High Phosphorus Foods

Milk and Dairy Products

Fishes

Meats

According to some research, human body can absorb phosphorus more easily from meat products compared to plant based foods.

This essential mineral is present in almost all food items, which means phosphorus deficiency is a very rare condition. It is important to remember that excess phosphorus intake can be harmful for the human body. In case of exceedingly high phosphorus levels in blood, the body sends calcium from bones into the blood stream for restoring the normal phosphorus-calcium balance. The transfer of calcium leads to bone weakening and possible calcification of various internal organs. This increases the chances of certain vascular diseases as well as heart attack.

Description

Here is the general description of this edible oil.

Color – The oil is reddish yellow in color.

Smoke point – The smoking point of rice bran oil is 213 degree C.

Smell - This edible oil has almost insignificant aroma.

Taste – Rice bran oil has a very appealing nut like flavor.

Density – The viscosity of rice bran oil is light.

Rice Bran Oil

Composition

Composition of rice bran oil is somehow similar to that of peanut oil comprised of 38% monosaturated, 37% polysaturated and 25% saturated. Read about its fatty acid composition:

Extraction

The extraction procedure starts with the preparation of raw material. First of all the rice bran is screened. Then it is heated by steam at a temperature of more than 100 degree Celsius. This procedure is done to stop Lipase hydrolysis in rice bran prior to extraction.

Advanced extracting technology is applied in order to come up with the crude rice bran oil, rich in vitamin E and Oryzanol. This crude bran oil is then submitted to the refining process for purifying and wrapping.

Nutritional Facts

Rice bran oil is a popular cooking because of its nutritional properties. The below mentioned chart will help you know about the nutritional facts of rice bran oil

Rice Bran Oil (1 Tablespoon)

Calories – 120

Fat – 15gm

Saturated fat – 3gm

Carbohydrates – 0mg

Cholesterol – 0gm

Protein – 0gm

Dietary fiber – 0gm

Health Benefits

Rice bran oil is noted for being very healthy and is used in many Indian and Indonesian dishes. The health benefits are as follows :

• The oil consists of Vitamin E that helps in protecting our body from cancer.
• This healthy oil helps in reduction of cholesterol level. Presence of tocotrienol bottles up the activity of HMG-CoA. This particular enzyme helps in synthesizing cholesterol.
• It contains considerable levels of gamma and delta tacotrienols that prevents the growth of cancerous cells in our body.
• Bran oil protects our skin from dust and pollution. Presence of oryzanol makes the skin better and also whitens the skin lightly. As the skin exposes to sunlight, the oil act as a sunscreen by protecting from the harmful UV rays.
• The oil contains three anti-oxidants that helps in protecting the skin against the side-effects of free radicals.
• Rice bran oil also has phytosterols that is beneficial four our health.
• The oil contains y-oryzanol, effective in relieving hot flashes during menopause.
• It has the same health benefits as olive oil, only available more easily in Indian subcontinent than olive oil.

Uses

Rice bran oil is used for several purposes

Edible Use

• Rice bran oil adds taste and health benefits to the deep fried food dishes.
• It is the ideal one to choose for stir-frying. One of its greatest advantages is its resistance to smoke.
• The oil has a light flavor making it ideal for using with gourmet vinegar and spices.
• It can also be used in baking applications.

Rice Bran Oil Photo

Medicinal Use

The oil contains medicinal properties. The oil contains high concentration of many anti-oxidants such as polyphenols, squalene, etc. These antioxidants are helpful in

• Muscle growth
• Development of cardiovascular health
• Improved physical performance

Other Uses

• Bran oil is also used for massaging body parts. It acts as a stress reliever.
• The oil is also used in skin creams and soaps as a core ingredient.

Substitute

Rice bran oil can be substituted for hydrogenated fats. In many dishes it can be substituted with olive oil and vice-versa.

Storage & Shelf Life

The oil should be stored in a tightly sealed container in cool and dry place. The oil conceives good storage stability without hydrogenation. The shelf life of rice bran oil is six months to one year. It can be refrigerated with fresh or dried herbs and can be stored for longer than a year.

During pregnancy

The oil is useful for post pregnancy external massage. It is completely safe to consume for pregnant women. But still consult your doctor before having it during this period.

Side effects

Rice bran is safe for all health types.

• But mounting the total amount of bran in the oil can result in irregular bowel movements, stomach problem and many more health discomforts .
• Sometimes over-usage of bran oil can cause skin problems like itching, rashes, and redness of the skin. That is the reason why experts suggest consulting doctor first before you start with its usage.
• Those who are already having digestive problem should not have rice bran oil because that can harm their health. 
• Presence of fiber in rice brain can block the digestive system sometimes.

Recipes

Rice bran oil is a popular cooking oil and is used in some delicious dishes

• Flourless Chocolate Cake
• Chicken Saltimbocca
• Chicken Fried Stick
• Orange Honey Dressing
• Beer Battered Fish

Where to buy?

Rice bran oil is available in the grocery stores as well as in the departmental stores. Make sure that you are having the oil of a well known oil manufacturing company. You can also purchase it online.

Interesting Facts

There are a few interesting facts of rice bran oil

• This oil has the perfect synchronization of saturated, polysaturated and monosaturated fats.
• The oil is perfect for improving the cholesterol level and preventing cardiovascular diseases.
• Barn oil is effective in fighting against aging.

Pictures

Here are a few images of rice bran oil sold under some popular commercial brands.

Rice Bran Oil Image

Rice Bran Oil Picture

References:

http://en.wikipedia.org/wiki/Rice_bran_oil

http://www.honestfoods.com/topgriloil.html

http://www.webmd.com/vitamins-supplements/ingredientmono-852-RICE%20BRAN.aspx?activeIngredientId=852&activeIngredientName=RICE%20BRAN

http://nutrihealth.in/food/health-benefits-of-rice-bran-oil/