A herbal tea is not a true tea. Surprised! Infusion or decoction made by using herbs other than the tea plant is referred to as herbal tea, while some also call it tisane. Different parts of the plants such as leaves, flowers, seeds, fruits, bark or roots make their way into the herbal infusions or decoctions. You may use a single herb or blend a few different herbs together for preparing tisanes.
Benefits of herbal teas are too numerous, to note down all, nonetheless here are a few good things in it for you:

• Uplifts the spirits, increases energy
• Helps achieve a calm and relaxed state of mind
• Has a soothing effect on the digestive system
• Useful tool to detoxify, de-stress, relax and refresh
• Aid to ward off insomnia
• Strengthens the immune system

Tisanes come in a wide range and they are categorised according to the part of the plant used for making them:

• Leaf tisanes: lemongrass, mint, lemon balm
• Flower tisanes: chamomile, rose, hibiscus [china rose]
• Fruit tisanes: apple, raspberry
• Spice/seeds tisanes: cardamom, fennel, coriander, caraway, cumin
• Bark tisanes: cinnamon
• Root tisanes: ginger, chicory

Preparing basic herbal tea

Herbal tea using tender parts of a plant such as leaves and flowers are prepared by infusion. Herbal tea prepared from roots, bark and berries require herbs to be boiled in water for a longer time.

Infusion

• Boil water in a covered pot. Pour boiling water over the herbs. For every cup of water take one heaped tsp of dried herbs/ one heaped tbsp of fresh herbs.
• Cover the pot or mug and allow it to steep for 10 minutes. Strain the tea and serve the infusion hot.
• You may add lemon or honey for flavour.

Decoction

• Add herbs to the water and bring the water to boil. Reduce the heat and allow it to simmer for 20 minutes.
• Strain and drink hot.
• Herbal tea prepared by decoction definitely tastes better with lemon or honey.

Iced herbal tea can be made by adding ice to the hot herbal infusion or decoction and allowing it to cool.

General tips for a perfect cup of tisane:

• Rinse the kettle and the serving cups with warm water and keep them ready for tea. This will keep the prepared tea warm for a longer time.
• Do not steep tea for long, as it may taste bitter. If you want a stronger flavour, use more herbs.
• You can make your own tea bags. Put the desired herbs in a muslin cloth and tie a knot above the herbs.
• Iced herbal tea requires more of the herb because the melting ice will increase the water content. Add three tablespoon of fresh and one tablespoon of dried herbs for iced tea.
• Prepare fresh tea. Avoid taking stored ones.
• Those on medication must consult their doctor before taking herbal tea.
• Pregnant women should avoid herbal teas.
• Avoid using aluminium vessels for preparing tea. Since it is a very reactive metal, it may react with the herb.

Popular tisanes

There is an array of appetising flavours of herbal teas available. Some teas, specially designed for therapeutic purposes, have a blend of different herbs. Popular herbal teas are chamomile, peppermint, ginger, lemon grass, cinnamon, liquorice, cardamom, basil, ginseng and chicory.

Chamomile

Chamomile tea is one of the most sought after herbal teas for its natural sedative effect. It soothes the nerves and helps relieve stress and anxiety. Herbal experts are of the opinion that it can cure insomnia and aid in sleeping well. Chamomile tea is a perfect remedy for migraine. It’s an effective way to get rid of headaches and relieve cramps. Gargling with the herbal infusion can relieve mouth and gum pain.

To prepare this tea pour hot water over two teaspoons of dried chamomile flowers per cup and steep for about five minutes. It has a sweet, pleasant and delicate taste. Cooled tea bags can be used for relieving skin irritation and inflammation. Add few cups of chamomile tea to bath water for a refreshed and relaxed feeling. Avoid this tea if you are allergic to pollen.

Ginger

A piping hot cup of ginger tea daily is what one needs to keep the body in perfect health. Research highlights the herb’s potential in fighting cancer. Ginger tea, rich in phytonutrients and antioxidants, has anti-cancer, anti-inflammatory and immune stimulating properties.

Ginger tea has been valued for treating stomach ailments, nausea, sore throat, liver problems, asthma, rheumatism and travel sickness.

It is an age old remedy for curing colds, blocked sinuses and sore throat. Simply add a tablespoon of honey and lemon juice each to the hot decoction. Honey will soothe your irritated throat while the lemon and ginger will clear the blocked sinus. It will give you the desired warmth besides relieving you of cold and throat problems.

Ginger tea recipe

• Ginger root [2” piece]
• Water [3 cups]
• Honey/lemon [optional]

Wash the ginger root thoroughly, peel and crush or cut it into very fine slices. Boil water in a covered pan. Add ginger when it starts boiling. Reduce the heat and let it simmer for 20 minutes. Remove from fire and strain. Sip it hot.

Peppermint

Known for its wonderful aroma and cooling effect, peppermint has been used for centuries to ease stomach pain and treat digestive problems like constipation, indigestion and irritable bowel syndrome.

Menthol—an essential oil in peppermint helps in easing out nausea, headaches, stomach cramps and menstrual cramps. Sipping hot tea in the morning reduces morning sickness. It is good for maintaining oral health. Those suffering from motion sickness can benefit by drinking peppermint tea. Carry it with you for relief during the journey. It can be added to bathing water for relaxation.

Peppermint tea

Pour a cup of boiling water over two tablespoon fresh mint leaves. Allow it to steep for 10 minutes. Strain and serve hot. Sweeten with honey.

Iced peppermint tea recipe

• Fresh leaves – 2 tablespoons per cup of boiling water or 1 tea bag/cup
• Honey – 2 teaspoons
• Lemon juice – 1 teaspoon
• Ice

Boil a cup of water and pour it over tea bag/ fresh leaves placed in a tea pot. Steep it for 10 minutes. Strain and cool the infusion. Add lemon juice, honey, a cup of cold water and few ice cubes. Refrigerate for an hour and serve chilled.

Lemongrass

Lemongrass is one of the most widely available low cost herbs. The tea prepared by infusion of its leaves is loaded with goodness of cancer fighting compounds.. The infusion detoxifies the body and improves skin health. This tea increases the frequency of urination and is good in treating retention of water.

The tea has a calming effect on the body’s muscle and nerves. Sipping the infusion everyday can help people suffering from anxiety and depression. The wonderful aroma alone is enough to uplifts your spirits. A cup of this tisane before bedtime can ensure sound sleep.

If you’re trying to lose weight, you could benefit from this but remember not to exceed four cups a day.

Cinnamon

A warm fragrant cup of cinnamon tea can give some relief to those suffering from arthritis. This tea can benefit diabetics by improving glucose metabolism in them. It can also help to lower cholesterol and triglyceride levels.

Cinnamon gives a boost to metabolism and strengthens the immune system. It has a warming effect on the body. This tea is good for the digestive system and gives relief from bloating and flatulence. Cinnamon tea is prepared by decoction. Add honey to sweeten the tea.

Cinnamon ginger tea recipe

• Water 6 cups
• Cinnamon sticks 2 pieces [1” each]
• Fresh ginger 2 tablespoons [peeled and slice or grated]
• Honey to taste

In a covered pan boil ginger and cinnamon in water. Simmer on low heat for 15 minutes. Strain and add honey. Drink hot.

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

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Garnishing is the culinary creative art of giving a final touch to the food. It enhances the aesthetic appeal of the food or drink. Right garnishing can enliven the food and can transform a dull, bland and lifeless preparation into something very appetising, delectable and spectacular.

Besides accentuating the colour of the dish, it can also enhance other visual dimensions, as well as the flavours.   A glimpse of a well garnished dish activates the taste buds and makes dining a pleasure.

Selecting a garnish

Before you give your creativity some air and start experimenting with garnishing, here are some basics to keep in mind

• The garnishing should be appropriate for the dish and compatible with the food. Not only the colour, it should complement the flavour of the food as well. But avoid using too much colour.
• The purpose of garnishing is to enhance the dish and not mask its flavour.
• The ingredient used in the recipe itself can make a perfect garnish.
• Refrain from using strong smelling or pungent garnishes.
• Remember, the key to garnishing well, is to use the right amount—not too much and not too little.

Fruit punch

Loaded with antioxidants, fibre, minerals, vitamins and other healthy nutrients, fruits offer many health benefits. Fruits cut into interesting shapes can be used to enrich desserts. You need not be a master craftsman to be able to do this. But having the right apparatus helps. You could invest in some basic fruit and vegetable carving tools such as a corer to remover the core of fruits like apples and pears, a melon baller to scoop out tiny balls of the fruit, a U-shaped garnishing tool for slicing fruits like strawberries and a V-shaped garnishing tool, for finer carvings. Also keep skewers/bamboo sticks handy, which are nothing but a longer version of the regular toothpick.

• Carved apple leaves placed on top or side of the dessert make an excellent garnish.
• Mango slices pair well with mango soufflés.
• Dried fruits can be used to garnish puddings.
• Cherries, raspberries and grapes on top of desserts are appetising too.
• A small cluster of grapes or strawberries on the side of the main entrée can add charm to your food.

Veggie innovations

Colourful vegetables make attractive garnishes. Vegetables such as carrots [shredded, grated or chopped], radish, cucumber [strips, cut cubes or fans], spring onions, tomatoes and beans can intrigue even the non food lovers. These vegetables do not have very strong flavours of their own and easily complement the food they are served with. Curly cucumber spiral garnishing gives a decorative and elegant vision to the otherwise boring looking salads and kebab platters. Carrot juliennes when combined with spring onion fans and tomato roses can elevate a kebab platter to a gourmet status. Thin strips or rings of coloured bell peppers can also accentuate any dish. Lemon and orange slices work well when you don’t have much time to try something fancy.

Herbs and spices bursting with goodness are a delicious way of incorporating healthy nutrients to the food. Herbs can be used dried or fresh, although nothing beats the fresh ones. Avoid using an overpowering herb.

Spicy flavours

• Basil leaves go well with tomato and minestrone soup. Use paprika in cream of mushroom soup for a spicy touch. Sprigs of herbs like mint, parsley, basil and coriander can be placed on a thin slice of tomato or cucumber to garnish thick cream soups.
• Rosemary pairs well with potato salads [both hot and cold].
• Herbs like oregano, parsley, basil leaves can be added to stir-fried vegetables.
• Sprigs or chopped mint and coriander are eternal favourites for garnishing food.
• Powdered cinnamon or nutmeg can be sprinkled on breakfast cereals and fruit desserts.
• Cinnamon powder sprinkled over coffee enhances the flavour of the drink.
• Parsley is a traditional garnish that complements meats, chicken and fish dishes.
• Sprig of rosemary or thyme is a perfect garnish for grilled or roasted chicken or pork.

Nuts and seeds

Nuts and seeds are healthy additions to desserts, puddings and rice preparations.

• Nuts go well with ice-creams and cakes. Before adding nuts to the batter it’s preferred to roast them. This removes the moisture and makes them crunchier
• Finely sliced almonds and cashewnuts complement rice preparations and vegetarian preparations.
• Sesame [both black and white], roasted flaxseeds and peanuts can be added to salads.

Mocktail garnishes

Every mocktail calls for a special garnish. Common garnishes include citrus wheels, wedges and spirals, red cherries, celery stalks, cherry tomatoes, cucumber fans, cocktail onions and olives.

• Coat the rim of the empty serving glass with garnishes such as cocoa powder, salt or powdered sugar and finely grated or powdered chocolate.
• Use mint to garnish summers fruit drinks such as fresh lemon and watermelon juice. A wedge of lemon or some balls of melon at the bottom of the glass also look attractive. Tomato based mocktails pair well with lemons, limes and celery stalks.
• Skewer olives on a tooth pick to garnish vermouth, vodka and gin martini. Mint is a great herb for adding final touch to martinis and mojitos. Drop cherries in the drink to add bright colour to mocktail.
• Make exotic garnishes such as boats or fans using toothpick to hold the coloured fruits. Make fans by placing a cherry on a slice of orange, lemon or pineapple.
• Strawberries dipped in melted chocolate and slit from the middle can be placed on the rim of the glass.

Simple garnish ideas to spruce up any dish

Spring onion curls

Separate the onion bulbs from the green part. Cut a 3” piece from each stalk, leaving about 1½ inches of both the white and green portions. Make slits in the green portion till you have thin slivers. Place these in chilled water for about 30 seconds for the green slivers to curl. These could be used to decorate a kebab platter.

Tomato or apple roses

Pick firm and red apples or tomatoes for this. Peel the entire tomato or apple at one go, without breaking the peel in between. Use a gentle sawing movement to do this. To form the rose, simply roll the strip into a coil, and tuck the end at the bottom to secure it.

Strawberry fans

Choose strawberries with the stems intact. With a paring knife, make 4 – 5 lengthwise cuts, almost to the stem end. Fan slices apart, but be careful to keep the stem end intact.

Chocolate shavings

Grate refrigerated chocolate with a cheese grater to adorn any simple dessert.

Bell pepper cup

Take large red/yellow bell peppers and make zigzag cuts on the top with a utility knife and gently remove the stem end. Scoop the seeds out. These cups can be used to serve boiled vegetables, dips, sauces or even salad .

Banana flower

Cut thin slices of banana. Dip it in lemon juice and roll it in chopped mint. Arrange it on a plate overlapping each other, resembling a flower. Decorate it with mint sprigs below it to make it look like the stem and leaves.

Vegetable stars

Use cookie cutters in star or heart shape. Cut thin slices of radish/beetroot/boiled potato and cut in the shape you desire.

Cucumber wrap

Slice thin cucumber slices lengthwise. Take a slice and place it flat on a plate and season with salt and pepper. Cut sticks of cucumber and carrot; place it on one of the slices with a small leaf of lettuce. Roll it up and fasten it with a toothpick.

Giving a decorative look to the dish speaks of the liveliness and style of the chef. Start exploring and experimenting with garnish and surprise your loved ones with your new found talent.

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

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In India, fresh litchis flood the market from May to August. They have been prized for centuries in Asia and are important ingredients in Traditional Chinese medicine and Indian Ayurveda. They are known to treat various medical conditions especially sore throat, cough, and chest congestion and pain relief.

The little fruits boast of an impressive nutritional profile that translates into numerous health benefits. A rich source of vitamins, minerals and dietary fibre, the all-rounder litchi is loaded with antioxidants. The nutritional superstars of this fruit are vitamin C, B and essential minerals like calcium, potassium, phosphorus and magnesium. Other minerals found in the fruit are iron, copper, selenium and zinc.

Why litchis are good for you?

Boosts energy levels: Litchi is a juicy fruit that not just keeps you hydrated but also boosts energy levels by preventing electrolyte imbalance.

Helps you maintain weight: Litchi is low in calories and fats and high in dietary fibre. Recent research suggests that a mixture of polyphenols extracted from litchis break down fats and prevents its accumulation, making it a great tool in the fight against obesity. It protects against inflammation and prevents fat deposition in the liver in type-2 diabetes.

Fights free radicals: The fruit is loaded with high concentration of polyphenols and vitamin C, both of which are potent antioxidants that fight the free radicals. Studies suggest that litchi contains two powerful flavonoids that are capable of inhibiting the growth of cancer cells. The compounds are most effective against breast cancer.

Promotes cardiovascular health: Litchi has high potassium content that helps in regulating heart rhythm, maintaining normal blood pressure and promoting cardiovascular health.

Fights infection: Vitamin C stimulates the production and functions of the disease fighting cells in our body. A decoction made from the roots and bark of the litchi tree is used for treating chest congestion and sore throat.

Promotes digestive health: The fibre and high water content of the fruit facilitates proper digestion, prevents constipation and piles. The flesh of litchi has antacid properties.

Protects the nervous system: The antioxidant arsenal protects the brain from free radical damage. Litchi also ensures a good supply of B vitamins that are important for various metabolic processes and a healthy nervous system.

Is good for the bones: Litchi supplies magnesium, phosphorus and calcium—all essential for building and maintaining strong bones in both children and adults.

Relieves pain: Traditional Chinese medicine uses powdered litchi seeds for treating inflammation and relieving pain, especially neuralgic pain.

Slows down skin ageing: The oligonol in litchi protects against UV light and free radicals. It benefits the skin by improving the blood flow to the deeper layers of the skin. The high concentration of vitamin C ensures good collagen production, fights free radicals, strengthens and maintains healthy skin and slows down the ageing process.

In your diet

Fresh litchis, served chilled taste yum.

• Litchis can be consumed fresh as well as canned. Fresh ones have a strong flavour.
• Litchi squashes are great thirst quenchers. Litchis can also be used for making jams and jellies.
• Add them to the fruit cocktails.
• They can also be added to other fruits to make a refreshing salad or even to vegetable salads.
• Litchis can be used for making smoothies, soufflés and ice creams.
• Fresh litchis also taste great with ice cream.

How to buy

• Select litchis that are fresh and bright red in colour.
• Choose ripe ones because once harvested, they do not ripen further. Make sure they are not over-ripe.
• Choose the ones with a small stem attached to them, as they remain fresh longer.
• Do not buy dull, dry and dark coloured litchis as they are over-ripe.
• Do not buy those with blemishes or cuts.

For the best taste, consume them within 7 – 8 days of buying.

How to store

• Fresh litchi can be kept at room temperature for 5 – 6 days.
• Chances of getting rotten are more in places with high levels of humidity. In such places store them unwashed in open pouches.
• If you want to enjoy litchis beyond their season, simply freeze them. Frozen ones are equally delicious. Put them with the skin on, in zip lock pouches and seal them.
• You can also freeze them in sugar syrup. Peel the litchi and cut it into two halves. Put them in sugar syrup and freeze. Stored this way, the litchis remain good for 8 – 10 months.

Remember

• Excess consumption can aggravate pimples and acne.
• If eaten in large amounts, it can also cause nose bleed.
• Some people are allergic to litchi. If you develop hives or experience skin rash and itching, swollen tongue or laboured breathing after consuming litchi, rush to the doctor. These symptoms indicate allergic reaction.

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

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The gourd family [also known as Cucurbita] is diverse—from pumpkins, gourds and cucumbers, to squashes and melons, all are part of this group. However, when it comes to nutritious vegetables, bottle gourds, ridge gourds, snake gourds and bitter gourds remain the most popular members.

BITTER GOURD

The gourd gets its name because of its extremely bitter taste. However, it offers unparalleled health benefits. Bitter gourd [karela in Hindi] has a special status in folk medicine due and is used to treat malaria, fevers, wounds, diabetes, vaginal discharge, worm infection and menstrual disorders. The vegetable is a nutritional storehouse.

Health benefits

• Controls diabetes: Studies suggest that regular use of bitter gourd helps those suffering from diabetes as it has the ability to lower blood sugar levels. The credit for this goes to three insulin-like active components present in bitter gourd. The gourd not only enhances the cells uptake of glucose and promotes the release of insulin; but also enhances the effect of insulin.
• Detoxifies the blood: The juice of a bitter gourd is routinely prescribed in ayurveda to cleanse the system and cure disorders of the blood. It also helps in rejuvenating the liver.
• Helps clear the skin: The blood purifying properties of the vegetable also helps keep the skin free of blemishes like acne and pimples. In ayurveda, bitter gourd is also used for treating eczema, skin infections and psoriasis.
• Improves digestion: Bitter gourd stimulates digestion; the high fibre content prevents constipation, thus keeping the system functioning at optimum.
• Eases piles: Drinking bitter gourd juice with butter milk every morning helps those suffering from piles.
• Enables good vision: Being rich in beta-carotene, it ensures a sharp and clear vision.

In addition, bitter gourd helps strengthen the immune system. The juice is excellent for getting rid of hangovers.

In your diet

• Bitter gourd can be used as an accompaniment [subzi] to rotis/breads.
• It can be stuffed with masala comprising onions, ginger, garlic, tamarind paste, coriander powder, chillies, salt and turmeric and cooked on slow fire.
• It can be juiced and consumed on an empty stomach to keep sugar levels under control and to detoxify the body.
• Pieces of bitter gourd can be boiled in water to make a decoction.

How to select and store

• Select pods that are dark green in colour and avoid buying those with cuts or blemishes.
• Choose young, immature pods as they are less bitter.
• Store fresh pods in an airtight bag in the refrigerator.
• You can even cut bitter gourd in pieces, marinate with salt and dry in the sun. Store the sun-dried pieces in airtight bags in the freezer.

Who shouldn’t eat?

• Those with hypoglycaemia should avoid eating or drinking bitter melon.
• Women who are pregnant should avoid eating bitter gourd as it is a uterine stimulant.
• Those taking medicines for controlling diabetes should not eat bitter gourd without consulting a doctor as it may cause blood sugar to fall below healthy levels.

Remember…

• Excessive intake of the bitter melon juice can cause abdominal distress and diarrhoea.
• If you are opting for pills or capsules made from bitter gourd, consult your doctor before starting the course.

RIDGED GOURD

The green coloured gourd has a ridged exterior while the inner soft spongy pulp has small seeds embedded in it. The nutritional profile comprises carbohydrates; fibre; peptides and essential amino acids; minerals such as zinc, iron and magnesium; and vitamins C, thiamin and riboflavin. The ridged gourd [turai in Hindi] too is touted for its high water content.

Health benefits

• It is an ideal food for those trying to lose weight.
• It helps in regulating blood sugar levels.
• It aids digestion and treats constipation.
• It is an immune system booster.
• It detoxifies and purifies blood.
• It has a cooling effect.

How to select and store

• Select those with taut skin, dark green colour and free from blemishes or dark areas. Do not buy those that appear wilted.
• Choose ridge gourds that appear heavy for their size.
• Store the gourd in airtight zip lock bags in the refrigerator.

In your diet…

• Make bhajias by frying round slices, dipped in a batter of your choice.
• Cook it with onions and tomatoes with or without gravy.
• Add pieces to pulses and sambhar.
• Stuff it with masala of your choice and cook.

SNAKE GOURD

The snake gourd [chichinda in Hindi] is low in calories and high in water and fibre content. Its nutritional profile also includes proteins, fats, carbohydrates, vitamin B complex and minerals like calcium, magnesium, phosphorus, iron and beta-carotene. 100g of snake gourd has only 18 calories.

Health benefits

• It has anti-inflammatory properties.
• Individuals suffering from palpitation can benefit from drinking fresh juice extracted from the leaves. A tablespoon of juice twice a day is good for the heart.
• The gourd helps keep diabetes under control owing to its high water and fibre content and low calorie count.
• It is good for the digestive system as it aids digestion and wards off constipation. The juice is a strong purgative.
• Snake gourd is an effective expectorant and helps remove phlegm and mucus from the system.
• The juice of the leaves helps treat alopecia [a disease of the scalp that causes partial or complete baldness]. The juice, when massaged into the scalp, cures dandruff.
• In folk medicine, the decoction made of snake gourd leaves and coriander leaves is used to cure fevers.

How to select and store

• Select bright medium to green coloured vegetable with firm and smooth exterior. Do not buy with wrinkled skin.
• Store in air tight container in refrigerator.

In your diet…

• Snake gourd can be cooked as a gravy vegetable or stuffed with spices, onions and tomatoes and cooked.
• It can be chopped into pieces and cooked.
• It tastes great with cooked pulses and sambhar.

Remember…

• Pregnant women should avoid eating snake gourd in excess.
• Avoid consuming too many snake gourd seeds as it may cause nausea, diarrhoea, gastric discomfort or indigestion.

BOTTLE GOURD

Called doodhi or lauki in India, bottle gourd comes in varied shapes and sizes, round and bottle shape being the common ones available. The rounded ones are known as calabash. Unlike its cousin, the bitter gourd, this gourd is light green in colour and has a smooth exterior.

The nutritional highpoints of bottle gourd are low calorie content, high fibre content; vitamin C and B-complex;
minerals such as calcium, iron, sodium and potassium and bioflavonoids. 100g of the vegetable contains only 12 calories.

Health benefits

• Regular intake of bottle gourd juice aids weight loss.
• Bottle gourd is a tonic for nerves and is known for its soothing effect on the nervous system.
• The high fibre content and low fat reduces cholesterol.
• The vegetable is excellent for the digestive system and helps in treating acidity, flatulence and indigestion. The high fibre content eases constipation.
• Due to its high water content, eating bottle gourd keeps you feeling full and reduces hunger pangs.
• The vegetable is good for urinary disorders. Fresh juice of the vegetable mixed with a teaspoon of lime juice relieves burning sensation in the urine due to high acid levels.
• Bottle gourd oil is a good remedy for insomnia.
• Regular intake of the juice ensures smooth, healthy, glowing and blemish-free skin.

In your diet

• You can eat it cooked or even raw [juice].
• Grated bottle gourd mixed with yoghurt makes for a delicious raita.
• Cut pieces can be added to cooked pulses.

How to select and store

• Buy fresh, tender and firm bottle gourds. Prefer buying small ones with smooth and tender skin.
• Wrap them in zip lock bags and store in the refrigerator.

Remember…

• Before extracting the juice taste a piece of the vegetable. If it tastes bitter, discard it and do not consume at all. It can lead to bottle gourd poisoning.
• Avoid mixing the juice with any other juice.

If you experience nausea, vomiting, abdominal pain or an upset stomach after consuming the juice, consult a doctor immediately.

Meet some other members of the gourd family

Melons, squashes and cucumbers are also important members of the gourd family.

MELONS

A perfect combination of high water content and electrolytes, melons keep you well-hydrated in summers. They are packed with health-promoting nutrients and antioxidants. They supply dietary fibre, vitamins A, B1, B6, B7 [biotin] and C and minerals like calcium, magnesium, potassium, sodium and small traces of copper, iron and zinc. They are an excellent source of beta-carotene. Watermelon [tarbooz in Hindi], cantaloupe [kharbooza in Hindi] and honeydew melon are common varieties.

Health benefits

• The rich antioxidant arsenal helps combat free radicals that cause diseases like asthma, arthritis and coronary heart disease. Melons are rich in lycopene—a carotenoid that reduces the risk of prostate cancer.

The high potassium content helps keep a check on blood pressure and offers protection against coronary heart disease and stroke. Other nutrients too reduce cholesterol, thus keeping your heart healthy.

• They help in keeping a check on blood sugar levels.
• Melons are low in fat and sodium and high in fibre and water content, which helps lose weight.
• Melons are good for those suffering from constipation due to the high fibre content.
• They offer a cooling effect and prevent dehydration.
• The presence of beta-carotene makes melons beneficial for eyes. Beta-carotene is known for ensuring sharp vision and protection against age-related macular degeneration.
• Melons are a good source of folic acid and thus good for pregnant women.
• Besides keeping the skin cool and refreshed, melons improve the skin’s elasticity and tone. For a radiant complexion, pamper your skin with watermelon juice and honey [6:1] and wash off after 15 minutes.

SQUASHES

Squashes are classified as summer squashes and winter squashes. Those harvested as immature fruit are summer squashes while those harvested as mature fruit are winter squashes. Buttercup squash, pumpkins, zucchini and butternut squash are important varieties of squashes.

Health benefits

• The antioxidants and omega-3 fatty acids in squashes offer protection against free radical damage thereby protecting against cancer, cardiovascular disease and inflammation.
• The lutein and zeaxanthin ensure sharp and clear vision and offer protection against age-related macular degeneration and cataracts. To get maximum benefits, eat not only the flesh but also the skin and the seeds of summer squashes.
• Seeds and oil of summer squashes are used to treat non-cancerous prostate problems in ayurveda.

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

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The health benefits

Cancer prevention: Broccoli has an arsenal of powerful anti-cancer compounds and antioxidants that help prevent cancer by scavenging free radicals that cause damage at the cellular level. Eating broccoli reduces the risk of prostate cancer, colorectal cancer, stomach and oesophageal cancer; ovarian and skin cancer.

Heart care: The antioxidants, vitamins, fibre and sulforaphane [a naturally occurring substance in the vegetable] are good for heart health. They help decrease the risk of high blood pressure, cardiovascular disease and stroke. Broccoli also contains beta-carotene that decreases risk of a heart attack. The fibre content helps lower cholesterol levels, especially LDL [bad cholesterol]—steamed broccoli works better in removing cholesterol than raw broccoli.

Diabetes control: Broccoli’s high fibre content helps manage diabetes by controlling blood sugar levels. In fact, sulforaphane compounds present in broccoli have the ability to reverse the damage that is caused to the heart due to diabetes.

Bone strength: High calcium levels make broccoli effective in building and maintaining strong bones and keeping osteoporosis at bay. Eating 100g broccoli gives 47mg calcium along with nutrients like zinc, magnesium and phosphorus, which also contribute to bone health.

Skin glow: Beta-carotene and vitamins A, C, E and K found in broccoli lend a healthy glow to the skin.

Eye care: Broccoli is loaded with lutein and zeaxanthin that ensures sharp vision and prevents age-related macular degeneration. Darker the colour of the vegetable, the more lutein and zeaxanthin it contains.

Immunity boost: Broccoli boosts the immune system due to the presence of beta-carotene, antioxidants and trace minerals like zinc and selenium.

Pregnancy care: Eating broccoli during pregnancy ensures a good supply of all necessary nutrients. It even reduces the risk of neural tube defects and hence is also helpful for women who are trying to conceive.

How to select

• Choose fresh, compact and bright dark green or purple green coloured flower heads.
• Avoid buying yellow flower heads as they indicate over-mature broccoli.
• Select broccoli with firm stalk and stem. Do not buy broccoli with hollow stems.
• Avoid buying dried or wilted broccoli florets.

How to store

Broccoli can be stored in the refrigerator for 7 – 10 days. You need not wash before storing. Just keep the heads in containers and place in the refrigerator.

How to freeze

1. Wash broccoli with salt water to remove dirt and pesticides. Rinse well and cut the heads 1 – 2 inches wide. Cut the stem into quarter inch pieces.
2. Boil water in a cooking pot and squeeze lemon in it. Adding lemon maintains the bright green colour of broccoli even after cooking. Put the broccoli pieces in a strainer and lower it into the boiling water. Steam for five minutes.
3. Remove the strainer and immediately hold it under running water or immerse in a bowl of ice-cold water. Strain the pieces and pat dry with a towel.
4. Freeze the blanched broccoli in zip pouches or containers. Frozen broccoli can be used up to a year.
5. When you want to use it, do not defrost; frozen broccoli can be added directly to stir fry dishes or soups.

How to cook

The florets, stalks and leaves of broccoli are all edible; they can be eaten raw, steamed or cooked. Even though it belongs to the same family as cauliflower, it cannot be cooked in the same way. The method of cooking directly affects the nutrient levels of broccoli. Here are some healthy ways of cooking it.

• Stir frying is a quick and healthy way to cook broccoli. It preserves the nutrients and also tastes good.
• Steaming is the most preferred way of cooking broccoli. It retains the bright green colour and taste, besides increasing the levels of glucosinolates and antioxidants.
• Microwaving is the easiest way to cook the vegetable. But do not microwave for more than three minutes or it loses nutrients.

How to include in your diet

1. Add chopped and steamed broccoli to any salad.
2. Stir fry broccoli with vegetables, garlic and herbs in olive oil for a healthy side dish.
3. Add steamed broccoli to pizzas or pastas.
4. Add the florets to soups or dips.
5. Sauté broccoli with baby corns, carrots and mushrooms. It combines well with these vegetables. In a buttered baking tray, pour white sauce and mix broccoli, mushrooms and baby corns. Grate cheese on top and bake. Serve hot.

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Corn, popularly known as maize, is an all-time favourite of most people eaten in many forms—corn chips, popcorn, corn tortillas, Indian bread [makki ki roti made of ground corn].

Corn variety

Corn comes in an array of colours such as yellow, white, pink, black, purple, red and blue. There are five types of corn—flour corn, flint corn, dent corn, popcorn and sweet corn.

As the name indicates, flour corn is the only corn that can be ground into fine flour as the kernels are soft with no dents. The flint corn, also known as Indian corn, has hard and smooth kernels and little soft starch.

It can be ground into corn meal. Dent corn [or field corn] has a dent on each kernel. It is found in two colours—yellow or white. It is grown mainly to feed livestock and for industrial use.

Popcorn has a soft starchy kernel covered by a hard shell. The kernels are white or yellow. Sweet corn is the most popular form of corn used these days owing to its sweetness and tenderness.

The kernels are round, plump and juicy and have a darker yellow colour compared to dent corn. Though it tastes best when eaten fresh off the cobs, it is also available frozen or canned.

The natural sugar content in this variety of corn is high as compared to dent corn, which lends it the name. It is eaten as a vegetable rather than a grain. Baby corn is corn that is harvested when it is still immature.

Kernels of health

Research touts corn as a nutrient-dense food, rich in plant compounds [phytonutrients] that are beneficial for health.

• Helps fight cancer: Studies reveal that the antioxidant arsenal of corn helps reduce one’s risk of cancer by scavenging the cancer-causing free radicals. Ferulic acid, an anti-cancer agent found in corn, has been shown to be effective in offering protection against breast cancer and liver cancer. Carotenoid beta-cryptoxanthin found in corn helps reduce the risk of lung cancer.
• Is good for heart: The high fibre content helps in keeping a check on cholesterol levels by slowing down the absorption of cholesterol into the blood stream. The antioxidants reduce the risk of heart disease by fighting free radicals.
• Helps control blood sugar: Regular intake of corn ensures better sugar control in people suffering from both type-1 and type-2 diabetes by preventing fluctuations in the sugar levels.
• Improves digestive health: Eating corn is linked with a healthy digestive tract; the high fibre content helps keep constipation and haemorrhoids at bay.
• Fights anaemia: Corn is a good source of folic acid and vitamin B12 and hence is good for anaemics.
• Sharpens memory: Corn is good for the brain due to its high thiamine [vitamin B1] content—the brain requires thiamine for proper functioning and its lack can impair mental functions causing diseases like Alzheimer’s.

In addition, corn provides necessary minerals required for various body functions.

When you buy…

• Ensure that the outer green covering [husks] is fresh and bright green in colour. Make sure that the husk envelops the ear [the corn from top to bottom without the stock or handle] tightly. Don’t buy it if the husk is dry.
• Check the kernels to see if they are plump and juicy. When you press a kernel, if a milky liquid oozes out, the corn is fresh. If it doesn’t, it is immature or overripe.
• Buy corns with tightly-set rows of kernels.

How to store

• Keep the corn with the husk intact in either an air-tight container or in a plastic bag in the refrigerator.
• You can also freeze corn for later use. Blanch the whole ears for 8 – 10 minutes and then freeze them. Frozen ears can be stored for nearly a year.
• For freezing just the kernels, blanch the whole ear for five minutes and then cut out kernels with a sharp knife. Consume frozen kernels within two months of freezing.

3 ways to make corn a part of your diet

1. Boil, steam, grill or roast a corn on the cob. When cooked, rub lemon juice, salt and pepper on the corn kernel.
2. Add corn to a soup or salad.
3. Sauté cooked corn kernels with onions and green chillies. Sprinkle lemon juice and serve as a side dish.

This was first published in the November 2011 issue of Complete Wellbeing.

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When we visit a vegetable shop, the bright coloured bell peppers instantly catch our attention amidst all the green. Bell peppers, usually known as capsicum or sweet peppers, are not only attractive, but are also a store house of nutrients. Their sweet-tangy taste and bright sunny hues make them a chef’s delight for enhancing the taste and appearance of various cuisines. They belong to the ‘Solanaceae’ family. Botanically, bell peppers are fruits but are referred to as vegetables when it comes to cooking.

Texture and taste

These veggies are bell shaped and have three to four lobes, hence the name. They have thick walls, smooth and shiny surfaces and a pulpy white hollow inner cavity. Available in green, yellow, purple, brown, orange, red and black colours, each variety has a distinct taste and flavour. They are not ‘hot’ because the amount of capsaicin present in them is little. The red, yellow, orange and black varieties taste sweet and have a fruity flavour, whereas the green and purple varieties have a slightly bitter taste.

Types

All bell peppers start as green and gradually turn to different vibrant colours as they mature. During the ripening process, greens slowly turn to yellow, then orange and finally to red. Sometimes green bell peppers may turn to white or purple before changing to yellow, orange or red. The ones that remain green do not change colour throughout the maturation process.

Nutritional profile

Bell peppers are low in calories, saturated fat and sodium, high in dietary fibre and potassium, and are loaded with antioxidants, vitamins and phytonutrients.

Their vitamin arsenal includes high levels of vitamins A and C and fairly good amounts of vitamins E, K and B [B1, B6 and folate]. A cup of bell peppers supplies 175mg vitamin C [double the amount found in an orange]. The vitamin C and carotenoid content increases as the peppers ripen.

Red bell peppers are more nutritious; they have more antioxidants and vitamins than other varieties. They contain double the amount of vitamin C than green bell peppers. Beta-carotene and lycopene levels in them are also high. One cup of raw red peppers supplies 841mcg beta-carotene, whereas green and yellow gives only 340mcg and 110mcg respectively.

Health benefits

• Their exceptionally high antioxidant and phytonutrient content makes them an invaluable source for strengthening the immune system, reducing the risk of cardiovascular diseases, anti-inflammatory diseases and the most dreaded disease, cancer.
• Red bell peppers are good for the skin due to their high vitamin A, C and E contents. Consume them for a glowing healthy skin.
• Low calories and healthy levels of carbohydrates and proteins, make them ideal for those trying to lose weight. One cup of pepper has only 25 – 30 calories and just 1g fat.
• High levels of antioxidants fight the free radicals and prevent oxidative damage to the arteries, thereby offering protection to the cardiovascular system.
• The vitamin B6 and folic acid helps bring down the levels of homocysteine. High levels of homocysteine enhance the risk of strokes and have a negative impact on cardiovascular health.
• Soluble fibre in bell peppers helps lower cholesterol. It binds the cholesterol and helps eliminate it out of the body.
• Lycopene helps prevent certain types of cancers such as prostate, pancreatic and urinary bladder.
• Sulphur compounds in the red, yellow and orange bell peppers also plays a role in reducing the risk of gastric and oesophageal cancer.
• Regular intake of bell peppers can offer protection against cataract and age-related macular degeneration [AMD]—a disease of the eye that ultimately leads to loss of vision. One cup of bell peppers provides a whopping supply of lutein and zeaxanthin, the two carotenoids [that are also present in high concentration in the macula of the eye] that are essential for sharp vision.
• Beta-cryptoxanthin—a carotenoid present in high concentration in red peppers—helps lower the risk of lung cancer.

How to include bell peppers in your diet

Colourful bell peppers find their way into various cuisines such as Chinese, continental, Indian and Italian. Here’s how you can include them in your diet too.

• Add them to salads for an appetising look, sweet taste and health benefits.
• Snack on bell peppers. Squeeze lemon and sprinkle salt on sliced vegetable.
• Stir fry the bell peppers with vegetables, chicken or meat. You can also steam, barbeque or bake them.
• Chopped slices taste great as pizza topping.
• Add them to pastas or fried rice.
• Use them in omelettes—chopped bell peppers can be added to scrambled eggs and omelettes.
• Add them to soups.

How to store bell peppers

Proper storage is essential for extending the life of the vegetable and preserving its taste and nutrients.

• Put them in a plastic bag and store in the refrigerator’s vegetable tray.
• Wrap them in paper and then store in a plastic bag. This keeps them fresh for longer period [10 – 15 days].
• Long term storage: Green bell peppers can be kept fresh for more than a month by freezing. Follow these tips to freeze them so that they retain nutrients, flavour and taste.
• Wash them under cold running water. Wipe them with a paper napkin.
• Remove the stem and cut off the top of the bell peppers.
• Use a spoon to remove the seeds from inside.
• Cut them into small cubes or slices and spread them on a baking sheet and put in the freezer.
• Remove the pieces after they have frozen completely. This may take 2 – 3 hours.
• Frozen pieces can be stored in a container in the freezer.

Tips for cooking bell peppers

• Cook them on low heat as high heat can destroy healthy nutrients.
• Sauté them to get maximum nutrition.

Safety alerts

• People with sensitive skin must use gloves while handling and chopping bell peppers. Capsaicin present in them may cause burning and irritate sensitive skin.
• If you are allergic to bell peppers, you may get a runny nose, watery eyes or redness in the eyes after consuming them. In that case, it’s best to avoid eating them.

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The volatile oils and phytochemicals in sage include thujone, rosmarinic acid, camphor, tannin, flavonoid, estrogenic compounds and cineole. Because of its rich profile, Sage was even declared the “Herb of the year” by The International Herb Association back in 2001.

Health Benefits of Sage Leaves

Sage (Botanical name Salvia officinalis) leaves have been used to treat a wide range of conditions that include cold, sore throat, fever, respiratory problems, sinusitis, skin problems, menstrual disorders, digestive ailments and memory loss. It also helps enhance mental functions and boost the immune system.

Let’s count the health benefits of sage leaves:

1. Eases menstrual and menopausal problems

Sage is effective in treating menopausal and menstrual problems, as it contains phytoestrogens [plant compounds that act like oestrogen].
In menopausal women, it eases hot flashes and night sweats as it naturally inhibits perspiration and prevents excessive sweating. It is also helpful in reducing associated mood swings and insomnia. In women with menstrual problems, it helps regulate menses and abnormal blood flow.

2. Fights infections

The tannin in sage leaves helps fight infections and has been used for treating mouth sores, mouth ulcers, infected and bleeding gums, sore throat, tonsillitis, cold and fever.

3. Enhances mental functions

Sage is powerful in enhancing mental functions and memory and helps keep the brain sharp and alert. Chinese sage is said to fight the degenerative effects of Alzheimer’s disease due to the presence of cholinesterase inhibitor compounds. These inhibit the action of the enzyme acetylcholinesterase, thus preventing the breakdown of the neurotransmitter acetylcholine that slows down and prevents the progression of Alzheimer’s.

4. Treats digestive disorders

Sage is a carminative [medicine that prevents formation of gas] herb and a digestive tonic. Consuming sage on a regular basis stimulates appetite and aids in smooth functioning of the digestive system. It has been used for treating abdominal colic, intestinal spasms, cramps, flatulence and indigestion.

5. Reduces cellulite

Sage oil is good for people suffering from cellulite [dimpled appearance of skin that is caused due to fat deposits]. Since the oil helps in increasing blood circulation, it expedites the breakdown of the fat cells and helps in reducing cellulites. Massaging the affected skin with sage oil added to olive, rosemary and almond oils can work wonders.

6. Promotes healthy hair

The herb nourishes scalp, improves blood circulation and encourages hair growth. The oils in the herb help strengthen weak hair. The herb has been used to reverse premature greying and loss of hair. Massaging your scalp with sage oil can even reverse male pattern baldness. A strong infusion of sage prepared by boiling sage leaves can be used as a hair rinse to darken grey hair and treat dandruff.

7. Improves skin texture

Regular use of sage oil or herb delays ageing of the skin by preventing wrinkles and fine lines. Massaging your skin with sage oil has a rejuvenating effect—it promotes regeneration of skin cells. Sage also helps treat acne, skin blemishes, eczema, psoriasis, athlete’s foot and cracked skin. It is due to such skin-friendly properties that oil extracted from the leaf is added to skin care products such as face washes, body washes, deodorants and massage oils. It also has insect-repellent properties.

Sage Leaves in Your Diet

Sage is used as a spice and lends a sweet, warm and earthy flavour to foods. It pairs well with herbs like thyme, basil and rosemary. It can be used as seasoning or even as a marinade. When used as marinades for meat preparations, it helps preserve the meat longer and also makes digesting meat easy on the stomach.

However, use the herb sparingly. The dish can taste bitter if used in large amounts due to its strong and pungent taste.

How to Buy and Store Sage Leaves

Sage is known as Sefakuss in Hindi, Salvi tulasi in Malayalam and Dharba in Telugu. In Marathi Sage means Kammarkas, in Bengali it is called Bui tulasi and in Punjabi it is known as Sathi. It is available throughout the year as fresh or dried leaves in whole, crumbled or powdered form. When buying fresh leaves, make sure that they are free from dark spots or yellow patches. And when buying dried form, go for the organically grown variety. The flavour of fresh leaves, however, is superior to dried ones.

Take care while storing the fresh leaves; wrap them loosely in a damp towel and keep them in a container. They can be refrigerated for a week or 10 days. Dried sage can be kept fresh for six months by storing in an air tight container in a cool, dark [away from sunlight] and dry place so that it retains its flavour.

Tips to Use Sage

• Use cooled sage tea as face wash for soothing the skin. Prepare sage tea by boiling handful of sage leaves in a cup of water. After steeping for 10 minutes strain the leaves. You can even use the same as mouthwash and for gargling [after adding honey]. Drinking sage tea twice daily for a month can help ease symptoms of rheumatoid arthritis.
• Boil equal amounts of sage and rosemary herb in a cup of water for 10 minutes. Strain and use the strong liquid [tea] for colouring grey hair. Apply on the grey patches and leave for 10 minutes before washing hair. The remaining liquid can be refrigerated for using later. After few weeks the grey hair disappears.
• Combine finely chopped sage leaves with bell peppers, onions, tomatoes and cucumber with plain yogurt for a refreshing healthy salad.

This was first published in the January 2011 issue of Complete Wellbeing.

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Nutritional profile

Cinnamon is a powerhouse of antioxidants. The antioxidant content of one teaspoon of cinnamon is comparable to that of a cup of pomegranate juice or half a cup of blueberries. The spice is also a great source of dietary fibre and essential minerals, manganese, calcium and iron.

Cinnamon is high in polyphenols like proanthocyanidins, which help regulate insulin levels in the body.

The cinnamaldehyde, cinnamyl acetate, cinnamyl alcohol and a wide range of volatile compounds in cinnamon lend the spice its healing properties.

Good for health

A growing body of scientific work is now confirming the varied healing abilities and health benefits of cinnamon.

Helps diabetics

Cinnamon’s ability to control blood sugar levels may turn out to be a boon for people suffering from type-2 diabetes. It may also help stave off the onset of type-2 diabetes in individuals at high risk of this disease. About 60 people with type-2 diabetes were given 3 – 6g [one gram is less than one quarter of a teaspoon] of cinnamon every day for 40 days along with their normal diet.

The results published in Diabetes Care revealed reduction in blood sugar levels by 18 – 29 per cent. The magical compound in cinnamon, a polyphenol called MHCP, makes cells more sensitive to insulin, makes insulin more efficient and improves hormones’ ability to supply glucose to the cells that need it.

Helps the heart

Cinnamon reduces the risk of developing heart disease. It has a powerful effect on abnormally high blood lipids. The study on type-2 diabetes patients also reported substantial reduction in total cholesterol by 12 – 26 per cent, LDL—the bad cholesterol by 7 – 27 per cent and triglycerides levels by 23 – 30 per cent.

It is evident that daily intake of cinnamon can help prevent atherosclerosis. Due to its anti-inflammatory properties and the presence of blood-thinning compound, cinnamon improves blood circulation. The cinnamaldehyde in cinnamon helps prevent unwanted clumping of the blood platelets.

Relieves arthritic pain and inflammation

Cinnamon’s powerful anti-inflammatory properties help in reducing muscle and joint pains. In a study at Copenhagen University, patients were given half a teaspoon of cinnamon powder mixed with one teaspoon of honey every morning before breakfast. They reported significant relief in arthritic pain after one week and could walk without pain within one month.

Cures indigestion

Cinnamon aids in digestion and other problems such as indigestion, acidity, nausea, vomiting, upset stomach, stomach cramps, flatulence and diarrhoea. Its high fibre content also helps relieve constipation.

Boosts brain functions

Believe it or not but it is a fact that smelling this aromatic spice boosts brain activity. Research continues to validate that cinnamon is a great brain tonic and can have a profound effect on the cognitive functions, stimulates brain activity and memory.

Aids weight loss

Cinnamon boosts the body’s metabolism allowing it to burn stored fat and calories more quickly and efficiently.

Eases menstrual discomfort and cramps

Cinnamon has been used in traditional systems of medicines to treat cramps and discomfort that accompanies menstruation.

Reduces oxidative stress

The high and potent antioxidants in cinnamon help in reducing oxidative stress thereby reducing the risk of associated diseases such as metabolic syndrome [name for a group of risk factors linked to overweight and obesity]. The syndrome is associated with an increased risk of type-2 diabetes and cardiovascular disease.

Prevents infections

Due to its anti-fungal, anti-bacterial and anti-parasitic properties cinnamon is effective against certain bacteria and fungi and is useful in preventing tooth decay, gum disease and urinary tract infection.

Reduces the risk of colon cancer

Cinnamon being a good source of calcium and fibre binds the bile salts and removes them from the body, thereby preventing the damage caused by these salts to the colon cells.

Culinary uses

Cinnamon is a versatile spice that enhances both sweet and savoury foods. Apart from the pleasant aroma and spice it adds to food, cinnamon prevents food spoilage by inhibiting the growth of bacteria.

• It is the main flavour in apple pie, pumpkin pie, cinnamon buns and rolls.
• It tastes great in breakfast foods from oatmeal to cereals.
• It is used in toasts, breads, and cookies and works well with ginger, nutmeg and clove.
• A sprinkle of cinnamon on milk shakes, tea, coffee or hot cocoa adds a special touch to the beverage.
• It is used to enhance the flavour of fruit punches and juices.
• Cinnamon powder is used as a marinade in non-vegetarian dishes.

Other uses

• The pleasant aroma of cinnamon makes it an effective air freshener and hence it can be added to potpourris.
• Cinnamon oil is a good mosquito repellent.

Storing the spice

Store ground and whole cinnamon in airtight containers and keep them away from sunlight. Cinnamon sticks retain the flavour for a long time but ground cinnamon loses flavour quickly.

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Wheatgrass gives our body a complete package of nutrition. A glass of wheatgrass juice provides and abundant supply of chlorophyll; an array of vitamins such as vitamin A, B complex, C, E and K, and minerals like calcium, iron, magnesium, phosphorus, potassium, selenium, sodium, sulphur, cobalt and zinc. This nutrient-rich grass also contains 17 amino acids [the building blocks of proteins], fibre and certain enzymes. It has no cholesterol.

An array of benefits

The secret behind wheatgrass offering innumerable health benefits lies in the rich and dense nutritional reservoir in the young sprouts. Wheatgrass juice is one of the best sources of chlorophyll and most of its health benefits are attributed to this, besides other vital nutrients.

Here is a brief account of the health benefits offered by wheatgrass:

Enhances the production of red blood cells

Wheatgrass juice has been proven to build red blood cells quickly after ingestion. The grass is loaded with vitamin B-12, folic acid and iron, all vital for production of healthy red blood cells.

Lowers blood pressure

Regular consumption of wheatgrass juice is a natural treatment for lowering high blood pressure. The fibre content can help sweep away cholesterol from the digestive tract.

Benefits thalassemia patients: Recent research reported that a group of patients suffering from thalassemia required fewer blood transfusions after drinking wheatgrass juice regularly. These thalassemia patients otherwise needed blood transfusion every week. [From the Division of Pediatric Hematology-Oncology, Department of Pediatrics, Advanced Pediatric Center, Postgraduate Institute of Medical Education and Research, Chandigarh 160 012, India].

Enhances immunity

A strong immune system is of paramount importance in preventing deadly diseases like cancer. The rich array of nutrients in wheatgrass juice and powder helps in strengthening the immune system and keeps the body in perfect health.

Restores energy and vitality: Wheatgrass restores energy by fulfilling the nutritional deficiencies. It supplies high-quality proteins, enzymes, vitamins and minerals so that the body is not deficient in any vital nutrient.

Cleanses the body

The high concentration of chlorophyll in wheatgrass has anti-bacterial properties and helps detoxify the body.

Aids weight loss

Wheatgrass juice is an inexpensive, easy and extremely potent aid to weight loss. The juice works by stimulating the metabolism and suppressing the cravings that lead to overeating.

Combats free radicals and fights cancer

The antioxidant-rich phytonutrients beta-carotene, bioflavonoid, vitamins B, C and E give a tough fight to the free radicals. The anti-oxidant punch in the juice neutralises adverse effects of free radicals and prevents damage to the DNA and cell structure helping us stay healthy. Its ability to detoxify the body, prevent DNA damage, boost immunity levels and enhance the production of red blood cells helps fight away carcinogens. Chlorophyll is the active ingredient in the grass that inhibits the metabolic activity of carcinogens.

Promotes healthy skin

A glass of juice can do wonders for your skin. It can give you an ever-lasting young look, prevent ageing and make your skin look beautiful, healthy and glowing. It also prevents the formation of dark circles around the eyes.

Wheatgrass is now becoming the first choice in the cosmetic industry and is being used for developing natural skin care and hair care products. Cosmetics with wheatgrass as the main ingredients are at their best as tonic for the skin. But nothing beats the fresh natural juice.

Prevents greying of hair

Wheatgrass is a simple solution to prevent premature greying of hair. It works miraculously on hair and keeps them healthy and strong. Rubbing the juice on the scalp also helps to get rid of dandruff and itchy scalp.

Having wheatgrass

Making wheatgrass a part of your diet is walking on a path of good health.

• Drinking fresh juice is ideal. The best way to consume the juice is to combine it with juice of your choice. The juice combines well with orange, apple, pineapple, lemon and guava juice.
• Add powdered grass to smoothies for extra nutrition to energise you.
• Wheatgrass tablets available in the market can also be taken as a supplement.

A word of caution

Wheatgrass is safe for everyone but you might experience minor side-effects if you consume it in large amounts. Side effects may include nausea, headache hives, stomach disorder or staining of the teeth. Drink the juice in moderation to avoid side-effects.

• Do not keep the fresh juice for a long time. Try to consume it immediately.
• Wheatgrass is not a substitute for a well-balanced diet. Make it a part of your diet, not your complete diet.
• Individuals who are allergic or sensitive to wheat should avoid having it.
• Consult your doctor or dietician before starting on it.

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