Category: Vegetables

Though health benefits of cauliflower was not that researched area in past, however the vegetable had been cultivated and consumed for ages. “Cauliflower is nothing but cabbage with a college education” quoted by Mark Twain.  Without contextual knowledge it appears that cauliflower is superior variety of cabbage and has superior health benefits. Quite truly, Cauliflower is one of several vegetables in the species Brassica oleracea, and is related to the cabbage and broccoli. The vegetable is very popular and is available throughout the year. The name cauliflower gets its name from latin word for cabbage – caulis and flower. Cauliflower is native to the Mediterranean region and Asia Minor, where it has been cultivated for more than 2,000 years. It was spread to Western Europe and US in 16th century.

Health benefits of cauliflower are similar to health benefits of broccoli. These health benefits of cauliflower can also be attributed to several phytochemicals which is highlight of the brassica vegetable family. There are major four groups of cauliflower – Italian, Northwest European, Northern European and Asian. It is popularly white in colour, however it comes in  other colours like orange, green and purple. Orange cauliflower variety includes “cheddar” and “orange bouquet” varieties and supposed to contain 25 times the level of vitamin A of white varieties. Green cauliflower or known as broccoflower, has other varieties called romanesco broccoli, alverda, green goddess and vorda. Purple cauliflower gets its color from antioxidant group anthocyanin and has exotic names like “graffiti” and “purple cape.”

Rounded mass of curds are the edible part of cauliflower, which are actually undeveloped flower buds, or shoot tips. Cauliflower is generally bland in taste and children don’t generally like its taste. However it is always masked by other ingredients of the recipe and complements them greatly. Cooking brings out inherent sweetness and Cheese is one such ingredient which goes well with cauliflower. Cauliflower is often added to provide creamy texture to food. Inspite of its taste, health benefits of cauliflower are enormous. It is especially great for vegans supplying adequate vitamins and other nutrients. Consumption of cauliflower on regular basis, can provide fantastic health benefits.

Do you remember your mom insisting your drinking dark purple juice when you were recovering from illness? This dark purple juice was Beetroot juice. Beetroot juice has been long conceived to have health benefits and considered to stimulate immune system. Beetroot is considered healthy and beneficial for body digestive and circulatory system since ages.

The beetroot, also known as the table beet, garden beet, red beet, is most cultivated and consumed variety of beets. Beetroot is indigenous to Asia and Europe. Apart from beetroot some other varieties consumed include leaf vegetables chard, spinach beet, sugar beet.

The roots of beet are boiled and eaten as a cooked vegetable, either plain, fried or served with sauces. In addition beetroot can be used in salads and it is also preserved by pickling and canning. Leafy portion of beet also known as Beet green are also used in various recipes similar to spinach.

Nutritional Value and Mineral content of Beetroot

Beetroot is rich source of carbohydrate and dietary fibers. It is virtually no fat or cholesterol, hence very low in calories, which makes it ideal for salads. One serving of 100 gram of beetroot provides about 43 calories and 11% of daily fiber requirement. It provides about one sixth of daily requirement of manganese.

Tomatoes which are an inseparable part of cuisines all across the world are an incredibly versatile food which can be consumed in diverse ways, including raw, as an ingredient in many dishes and sauces, and in drinks. While it is botanically a fruit, it is considered a vegetable for culinary purposes, which has caused some confusion.

Nutritional Facts about Tomatoes

One medium whole tomato contains around 22 calories, 0 grams of fat, 5 grams of carbohydrates, 1 gram of dietary fiber, 1 gram of protein and 6 milligrams of sodium. It also provides 40 percent of the recommended daily allowance of vitamin C, 20 percent of the RDA of vitamin A, 2 percent of the RDA of iron, and 1 percent of the RDA of calcium. Here are some of the health benefits of tomatoes.

Eating more tomatoes and tomato products can make people healthier and decrease the risk of conditions such as cancer, osteoporosis and cardiovascular disease, according to a review article the American Journal of Lifestyle Medicine.

Radish is a popular root vegetable with a pungent / sweet taste.  The name radish comes from the Latin word ‘radix’ meaning root. Radishes have numerous varieties, varying in size and color. Radish is also known as Daiken in few parts of the world. Radishes have been cultivated since ages in Mediterranean and East asia. Radishes were a common food in Egypt before the building of the pyramids and is one of our most ancient cultivated plants. Radishes root can be eaten raw, cooked or pickled.

Nutritional content of Radish

Radish is low on carbohydrates and calories. It provides around 16 calories per 100 gram, still rich in nutrition and hence considered very good for weight loss. It contains almost all minerals required for nutrition in some quantity. Radishes are rich in Vitamin C and folic acid. Radishes are also a good source of folate, vitamin B6, riboflavin (vitamin B2), potassium, calcium, magnesium, copper, manganese and fiber.

Radishes have a host of health benefits but are typically under-appreciated. However, for both their health benefits and amazing array of flavors radishes top our list of foods to start paying more attention to and eating on a daily basis. Beyond the natural zing and satisfying crunch they provide, here are some health benefits and reasons to eat radishes.

Onions (Allium cepa) is part of family Allium and one of the most important vegetable. There are over 600 species of Allium including lily and garlic. Allium vegetables mainly onion and garlic are known for their peculiar flavor which accounts for its popularity. This flavour is due to presence of alkyl cysteine sulphoxides synthesized in plant cells. Health benefits of onion and garlic can be attributed to unique combination of flavonoids and sulphur containing nutrients.

Onion is hardy, bulbous plant, very much similar to lily and grows in well drained moist soil. Health benefits of onion are thus easy to obtain. Onion plant can be grown in backyard or garden. Onion since ages, have been important part of our food preparations as flavouring and seasoning agent. Use of onion can be traced way back to bronze age.

Zucchini or courgette, as we popularly know, is dark or light green vegetable similar to ridged cucumber.  Zucchini finds its place in many recipes across globe for its delicate flavor and creamy white flesh. Zucchini belongs to family Cucurbitaceae or the summer squash and are related to winter squash (includes pumpkin), melon (watermelon, muskmelon) and cucumbers. Zucchini vegetable we consume is botanically swollen part of flower. Flowers and seeds of Zucchini are also edible. Some varieties of zucchini which are popular include Black beauty, cocozelle, golden, courgette, and dark green zucchini. Bright golden coloured hybrid zucchini are also available in market. Like other summer squash, zucchini are fragile and have less shelf life. They can’t be stored for long periods. Chilling damages the fruit, especially when brought to normal temperature after cold storage. Fully mature zucchini can grow up to one meter long, but immature fruit around a foot long with soft seeds are usually used for culinary purpose.