Ingredients

Beetroot 500g

Milk 750ml

Sugar 3 – 4 tbsp

Cardamom 3 – 4, crushed

Nutmeg powder, 1/2 tsp

Cashews, halved 10-15

Method

1. Peel and grate the beetroots.
2. Add the milk and beetroot to a thick bottom vessel and heat on high flame.
3. After the first boil, lower the flame to a minimum and add cashews. Let it slow cook till the milk is absorbed and the beet softens completely.
4. Add the cardamoms and nutmeg powder.
5. Continue cooking till the mixture dries.
6. Turn off the flame and garnish with chopped pistachios and almonds.

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Health benefits

Prevents anaemia: The high iron content of jaggery is what lends it the characteristic dark colour. Consuming jaggery regularly prevents iron deficiency anaemia.

Eases pre-menstrual syndrome: The sweetness of jaggery releases feel-good endorphins, which offer relief in pre-menstrual syndrome, depression and anxiety. It also helps relieve associated bloating and water retention.

Relieves muscle cramps: The magnesium content eases muscle aches and twitches. It helps manage restless leg syndrome.

Boosts immunity: The zinc and selenium present work on enzyme systems of our body that scavenge free radicals. The phenol in jaggery also has powerful antioxidant effects that helps the body build resistance.

Regulates blood pressure: The potassium content in jaggery helps keep a check on blood pressure and oedema.

Relieves flatulence and acidity: Jaggery activates digestive enzymes and speeds up digestion. That’s why it’s recommended to have some jaggery after a meal.

Acts as an expectorant: Jaggery helps expel phlegm, thus offering relief from cold and cough.

Warms the body: Jaggery has the ability to warm the blood, making you feel cosy during extreme cold.

Eases hiccups: Jaggery is recommended as a proven remedy for hiccups.

Helps detox: Being rich in antioxidants and fibre, jaggery helps cleanse and detoxify the system. It is often lauded for its ability to fight effects of pollution. It is particularly beneficial for factory and mine workers, who are constantly surrounded by dust and other pollutants.

Types of jaggery

Commonly, jaggery refers to the molasses obtained from sugarcane juice. However, it can also refer to the jaggery that is produced from the sap of various palms like date, toddy or Palmyra. Sugarcane jaggery: This is golden-brown to dark-brown in colour and is prepared by boiling sugarcane juice. It is used in most Indian households.

Date palm jaggery: This jaggery is also golden-brown to dark-brown in colour and is made by boiling the sap of the date palm. It tastes like dark chocolate.

Palmyra jaggery: This is off-white to pale-yellow in colour and is prepared by boiling the sap of the Palmyra palm. It tastes like white chocolate.

Toddy palm jaggery: Prepared by boiling the sap of the toddy palm, this variety is golden brown in colour and is popular in Myanmar.

Jaggery is also made from sago and coconut palms. The colour of this variety is golden-brown to dark-brown.

In your diet

• Add jaggery to your breakfast cereal or porridge
• Substitute white sugar in your tea/coffee with jaggery
• Add a pinch of jaggery to dal preparations
• Use it in squashes, pickles and jams
• Use it in candies and chocolates
• Use it in desserts.

How to buy and store

Prefer organic jaggery to the one made with chemicals. The darker the colour, the more iron it has. As jaggery tends to absorb water, store it in an airtight container, in a cool, dry and dark place at room temperature. If stored in proper conditions, it lasts up to a year.

Who can have jaggery?

People of all ages. It is particularly beneficial to children and adolescents, pregnant women, geriatrics and athletes. However, it is not recommended for diabetics as it is a concentrated source of simple sugars and can shoot up sugar levels. It is also not recommended for obese individuals.

This was first published in the February 2012 issue of Complete Wellbeing.

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Nutrition profile of fennel

It is an excellent source of vitamins C and A [especially leaves]. It is also a good source of minerals like phosphorus, magnesium, copper, potassium and calcium. It contains trace minerals like molybdenum, manganese and folate that meets the recommended daily allowance. Filling, yet low in calories and high in fibre, it is an ideal snack for people who are trying to lose weight.

Culinary uses

The leaves, the stem, the bulb and seeds are widely used in many of the culinary traditions of the world. Fennel is commonly used in Italian and French recipes. It is used as a flavour enhancer in mayonnaise, fish dressings and also in bakery products [breads, cakes and confectionery].

Health benefits

Gastrointestinal tract

Indigestion

Known as saunf, it is a common practice in many Indian families to chew fennel seeds after meals. It contains anethole [volatile oil], which stimulates secretion of digestive and gastric juices, reduces inflammation of stomach and intestines and facilitates proper absorption of nutrients from the food. It is extensively used in antacid preparations, is an appetiser and prevents bad breath.

Flatulence [gas trouble]

Fennel contains aspartic acid, which acts as an anti-flatulent. Its extract can be used in infants to geriatrics to relieve the stomach of excess gases.

Constipation

Fennel seeds are good laxative agents as they contain fibre. The roughage helps in clearance of bowels whereas the stimulating effect helps maintain the proper peristaltic motion of the intestines, thereby helping proper excretion.

Diarrhoea

It has disinfectant and anti-bacterial properties. It contains amino acids such as histidine that aid digestion and proper functioning of digestive system, curing diarrhoea due to indigestion.

Colic [severe stomachache]

Polymeric and heavy molecules present in fennel are useful in the treatment of renal colic. Volatile oil of fennel contains anethole, which is a phytoestrogen, thus making it a polymer which is helpful in treating colic.

Cholerectic [increase in bile production]

The seed, or roots, help to open obstructions of the liver, spleen and gall, and ease painful and windy swellings and helps in curing yellow jaundice.

Respiratory tract

Cineole and anethole present in fennel seeds act as expectorants and help to clear congestion in the respiratory tract. Thus, it is considered to be beneficial in conditions like asthma or bronchitis. Eating the seeds with figs is also a good medicine for cough, bronchitis and lung abscesses.

Anaemia

Histidine, found in the seeds, is an essential amino acid that helps in the formation of haemoglobin and other blood components. Thus, it helps prevent anaemia.

Coolant

In summers, fennel water with a dash of lime, sugar and black salt is an ideal coolant for the body. The juice of its leaves and the plant can be externally applied on the eyes to reduce irritation and fatigue. It gives a cool and soothing effect.

Fennel for women’s health

Emenagogue [foods that regulate menses]

It has mild oestrogenic properties. Fennel water when taken during periods can help ease menstrual pain. It also helps to regulate the menstrual cycle.

Galactogogue [foods that help in milk secretion and production]

It increases milk production and secretion in lactating mothers. The milk produced will contain some properties of fennel thus acting as an anti-flatulent for the infant.

Other benefits

Recent studies have found fennel water to possess diuretic, pain-reducing and fever-reducing properties. Fennel oil helps to relieve muscular and rheumatic pains. Fennel bulb is a good source of vitamin C, which is a powerful antioxidant. Fibre, folate and potassium present in adequate amounts helps to improve cardiovascular and colon health.

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