Pineapple

Do You know? : Every pineapple has the exact same number of hexagonal sections on it, no                       

                                 matter the size or shape of  the fruit!

Pineapples do not ripen much more once harvested, so it must be harvested when it is ripe, and quickly distributed to the consumer.  This is why pineapples are commonly canned so that they last a little longer.  (But please avoid canned pineapples as these are usually soaked in sugar water!)
Nutritional Benefits
Pineapple is loaded with vitamin C, B1 and smaller amounts of B2, B3, B5 and B6.  It is also an excellent source of manganese, copper, magnesium, potassium, beta-carotene, folic acid, and dietary fiber.
Perhaps, the most outstanding feature of pineapple is its amount of bromelain content. Bromelain is an enzyme that has many uses for our body. 
Bromelain in pineapple has the special ability to help our body balance and neutralize fluids so that it's neither too alkaline nor too acidic.  It also stimulates hormonal secretions in the pancreas that aids digestion.
Health Benefits
Bromelain in pineapple is a protein-digesting enzyme which also effectively reduce inflammation and swelling.  So drink fresh pineapple juice and say goodbye to all your pains.
Digestion:  After a heavy meaty meal, drink pineapple juice, as the protein-digesting enzymes help do the extra work of digesting for you.
Inflammatory conditions: 
As pineapple juice causes an anti-inflammatory effect, drinking this yellow juice can relief sufferers of much pain in the following inflammatory conditions:

• Carpal tunnel syndrome
• Gout
• Rheumatoid arthritis
• Osteoarthritis
• Injuries
• Surgeries

Respiratory conditions: 
Bromelain helps to break down and dissolve excessive mucus, providing much relief to sufferers of asthma, bronchitis, pneumonia and sinusitis.  It would also help tremendously if you reduced your intake of harmful foods, as mucus are formed mostly from consumption of these foods.
Sore Throat: 
Drinking pineapple juice significantly reduces the soreness and redness in the throat.

Consumption Tips
Choose pineapples that are nicely golden with fragrant aroma and that are heavy.  Check that the bottom stem is not decayed or has moldy spots.
Few hours before you plan to eat the pineapple, cut off the crown and then turn the fruit upside down on a plate and leave in the fridge.  The sweetness of the juice which is at the bottom of the pineapple will be nicely distributed throughout the entire fruit when turned over!
If you find the taste of the pineapple to be too acidic, sprinkle a little lime on it.  This will help take the acidic taste away.
To keep your cut pineapple, store it in an airtight container and soak it in its own juice.  It will keep for up to one week in the fridge, and will retain its taste and juiciness.

Caution

·        Pineapple is very sweet and must never be taken by those who are diabetic or has low blood sugar level. 

·        If you are normally healthy, the sweetness will not pose any problem. 

·        However, if you find that it is too sweet but would still like to enjoy its goodness, by all means dilute it with water to taste.  Or, mix it with other less sweet juice, like green juices.

·        (Our Chef has special liking to it and  he knows many recipes with pineapples)

Pumpkin Nutrition Facts

Pumpkin is incredibly rich in vital anti-oxidants and vitamins. This humble backyard vegetable is very low in calories yet good source of vitamin A, flavonoid poly-phenolic antioxidants like leutin, xanthins and carotenes. 
The plant is a "vine",  creeps on the surface in a similar fashion like that of other members of thecururbitaceae family such as cucumber, squash, cantaloupes...etc. It is one of the most popular vegetable that is grown as commercial field crop all over the world.
 Pumpkins vary greatly in shape, size and colors.  Giant pumpkins generally weigh 4–6 kg with the largest capable of reaching a weight of over 25 kg. Golden nugget pumpkins are flat, smaller in size and have sweet creamy orange color flesh.
Although pumpkins, in general, feature orange or yellow color, some fruits are dark to pale green, orange-yellow, white, red and gray. Rind is smooth and usually lightly ribbed. Colour of pumpkins is due to yellow-orange pigments in their skin and pulp.
In structure, the pulp feature golden-yellow to orange color depending up on the poly-phenolic pigments in it.  The fruit has hollow center, with numerous small, off-white colored seeds interspersed in the net like structure.
Pumpkin seeds are great source of protein, minerals, vitamins and omega-3 fatty acids. That is popular in many middle eastern countires.

Health benefits of Pumpkin

§  It is one of the vegetables which is very low calories;  provides just 26 cal per 100 g and contains no saturated fats or cholesterol; but is rich a source of dietary fiber, anti-oxidants, minerals, vitamins. Recommended by dieticians in cholesterol controlling and weight reduction programs.

§  Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.

§  With 7384 mg per 100 g, it is one of the vegetable in the cucurbitaceae family with highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for vision. Research studies suggest that natural foods rich in vitamin A helps body protect against lung and oral cavity cancers.

§  It is also an excellent source of many natural poly-phenolic flavonoid compoundes like alpha and beta carotenes, cryptoxanthin, lutein and zeaxanthin. Carotenes convert into vitamin A inside the body.

§  Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in reitina of the eyes. Thus, it helps protect from "age related macular disease" (ARMD) in the elderly.

§  Rich in B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.

§  It is also rich source of minerals like copper, calcium, potassium and phosphorus.

§  Pumpkin seeds are good source of dietary fiber and mono-unsaturated fatty acids which are good for heart health. In addition, they are very good in protein, minerals and many health benefiting vitamins. For example 100 g of pumpkin seeds provide 559 cal, 30 g of protein, 110% RDA of iron, 4987 mg of niacin (31% RDA), selenium (17% of RDA), zinc (71%) etc... but no cholesterol. The seeds are an excellent source of health promoting amino acid tryptophan. Tryptophan is converted to GABA in the brain.

See the table below for in depth analysis of nutrients: Pumpkin (Cucurbita spp.),  fresh, Nutritive value per 100 g.  (Source: USDA National Nutrient data base)
Principle	Nutrient Value	Percentage of RDA
Energy	26 Kcal	1%
Carbohydrates	6.50 g	5%
Protein	1.0 g	2%
Total Fat	0.1 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	0.5 g	2%
Vitamins
Folates	16 mcg	4%
Niacin	0.600 mg	4%
Pantothenic acid	0.298 mg	6%
Pyridoxine	0.061 mg	5%
Riboflavin	0.110 mg	8.5%
Thiamin	0.050 mg	4%
Vitamin A	7384 IU	246%
Vitamin C	9.0 mg	15%
Vitamin E	1.06 mg	7%
Vitamin K	1.1 mcg	1%
Electrolytes
Sodium	1 mg	0.5%
Potassium	340 mg	7%
Minerals
Calcium	21 mg	2%
Copper	0.127 mg	14%
Iron	0.80 mg	10%
Magnesium	12 mg	3%
Manganese	0.125 mg	0.5%
Phosphorus	44mg	5%
Selenium	0.3 mcg	<0.5%
Zinc	0.32 mg	3%
Phyto-nutrients
Carotene-α	515 mcg	--
Carotene-ß	3100 mcg	--
Crypto-xanthin-ß	2145 mcg	--
Lutein-zeaxanthin	1500 mcg	--

 

Selection and storage

Pumpkins are readily available in the markets year around. Buy well grown whole pumpkin instead of sections. Look for mature product that feature fine woody note on tapping, heavy in hand and stout stem. Avoid the one with wrinkled surface, cuts and bruises.

Once at home, fully ripen pumpkin can be stored for many weeks at cool, well ventilated place at room temperature. However, cut sections should be placed inside the refrigerator where it keep well for few days.

Preparation and serving methods

Some hybrid varieities are usually subjected to insecticide powder or spray. Therefore, wash them thoroughly in running water in order to remove dust, soil and any residual insecticides/fungicides.

Cut the stem end and slice the whole fruit into two equal halves. Remove central net like structure and set aside seeds. Then cut into desired sizes. In general, small cubes are used in cooking preparations.

• Pumpkin can be used in variety of delicious recipes either baked, stew fried; but eaten best by steam cooking in order to get maximum nutrients. In China, the leaves of this plant are consumed as a cooked greens or in soups.
• In the Indian subcontinent where it is popular as "Sitaphal", used in the preparation of "Sabzee", sweet dishes, soups, curries...etc.

§  It can also be used in the preparations of pies, pancakes, custard, ravioli...etc.

• Golden nugget pumpkins are used to make wonderful Souffles, stuffing, soups...etc.
• Roasted Pumpkin seeds (Pepitas) can be used as snacks.

Eggplant (Kalia) Curry

Nutritionally, the plant has high amounts of :

·        vitamins and minerals

·        A good source of vitamin B6, folate, niacin, and magnesium.

·        A good source of dietary fiber and contains certain phytonutrients like chlorogenic acid and nasunin.

For your knowledge and benefit, a Food Rating Chart has been given in the article below which will help you to get a better idea about the different nutrition benefits of consuming eggplant.

Eggplant Nutrition Facts

Amount of eggplant: 1 cup

Total Weight of eggplant: 82 grams

Nutrients	Amount
Basic Components
Protein	0.8 g
Carbohydrates	4.7 g
Water	75.8 g
Ash	0.6 g
Calories
Total Calories	82.5 KJ
Calories From Fat	5.4 KJ
Calories From Carbohydrate	68.7 KJ
Calorie From Protein	8.4 KJ
Carbohydrates
Dietary Fiber	2.8 g
Sugars	1.9 g
Glucose	1.9 g
Fructose	1.9 g
Lactose	1.9 g
Sucrose	1.9 g
Maltose	1.9 g
Fats
Total Fat	0.2 g
Poly Fat	0.1 g
Vitamins
Vitamin A	22.1 IU
Vitamin A Retinol Activity Equivalent Beta Carotene	0.8 mcg 13.1 mcg
Niacin	0.5 mg
Vitamin B6	0.1 mg
Betaine	5.7 mg
Vitamin C	1.8 mg
Vitamin E (Alpha Tocopherol)	0.2 mg
Vitamin E (Beta Tocopherol)	0.2 mg
Vitamin E (Gamma Tocopherol)	0.2 mg
Vitamin E (Delta Tocopherol)	0.2 mg
Folate	18.0 mcg
Vitamin K	2.9 mcg
Pantothenic Acid	0.2 mg
Minerals
Calcium	7.4 mg
Copper	0.1 mg
Iron	0.2 mg
Magnesium	11.5 mg
Manganese	0.2 mg
Phosphorus	20.5 mg
Potassium	189 mg
Selenium	0.2 mcg
Sodium	1.6 mg
Zinc	0.1 mg
Saturated Fats
16:0 Palmitic	20.5 mg
18:0 Stearic	7.4 mg
Mono Fats
18:1 Oleic	11.5 mg
Poly Fats
18:2 Linoleic	51.7 mg
18:3 Linolenic	10.7 mg
Other Fats
Omega 3 Fatty Acids	10.7 mg
Omega 6 Fatty Acids	51.7 mg
Amino Acids
Alanine	41.8 mg
Arginine	46.7 mg
Aspartate	134 mg
Cystine	4.9 mg
Glutamate	153 mg
Glycine	33.6 mg
Histidine	18.9 mg
Isoleucine	36.9 mg
Leucine	52.5 mg
Lysine	38.5 mg
Methionine	9.0 mg
Phenylalanine	35.3 mg
Proline	35.3 mg
Serine	34.4 mg
Threonine	30.3 mg
Tryptophan	7.4 mg
Tyrosine	22.1 mg
Valine	43.5 mg

Buying And Storing Tips: 

• While buying eggplants, always look for the ones that are firm and have smooth and shiny skin. Also, they should be heavy for their size with vivid colors (purple, green or white).
• Check for any signs of scars, bruises, or discoloration. This is an indication that the flesh underneath has become damaged and decayed.
• In addition, the cap and stem present on either end of the vegetable should be bright green in color.
• Never go for the ones that have been waxed.
• You can check for the ripeness of the plant by gently pressing with the pad of your thumb. If there is any type of indentation, it indicates that the vegetable is not ripe while, on the other hand, if it springs back, it indicates that the eggplant is fresh and ripe.
• The ideal temperature for the storage of eggplant is around 50°F or 10°C. The vegetable should never be stored in very hot or cold temperature.
• Avoid the cutting or puncturing of the skin of the plant prior to storing as this leads to its early decay.
• If you want to store the vegetable for a few days, place them unwashed and uncut in the vegetable compartment of the refrigerator. This will keep them crisp and fresh.
• In case, you are purchasing the vegetable wrapped in a plastic film, then remove it from the bag as soon as possible.

              Keeping in a plastic bag leads to early degradation due to lack of breathing.

GOTU KOLA

BENEFITS OF GOTU KOLA

The benefits of Gotu Kola come from a slender creeping plant. The herb grows in the swampy areas, Sri Lanka,. Its Botanial /Latin  name is Centella Asiatica.Gotu Kola is also grown in Australia, South America, and even the south eastern United States.

USES FOR GOTU KOLA

Some uses for Gotu Kola include

·        reduction of fatigue, 

·        strengthening of memory,

·        and in treating venous insufficiency. Varicose veins, circulation, and wound healing are also aided by Gotu Kola.

·        Increase longevity, prevents memory loss,

·        Used as an aphrodisiac. Substances called Triterpenoid Saponis in Gotu Kola aid in wound healing; (This is done by decreasing venous pressure in venous insufficiency).

BENEFITS OF GOTU KOLA

Asiatocide and madecassoside have anti-inflammatory properties and may promote wound healing by stimulating collagen and glycosaminoglycan synthesis. The herb has preventative and therapeutic effects on gastrointestinal ulcers.

Gotu Kola be anti-ulcer, as a result of the strengthening action on gastric mucosal lining, and the suppressing of free radical damage. The herb has been used as a sedative, an anticonvulsant, and analgesic (pain reliever). Gotu Kola may also have antibacterial activity against various bacteria, such as pseudo moans, pyocyaneus, trichidermia, and mentogrophytes.

Other areas that might benefit from the use of Gotu Kola include aging, arteriosclerosis, depression, and headaches. High blood pressure, hypoglycemia, chronic venous insufficiency, varicose veins and wound healing can all be helped with the use of Gotu kola.

FURTHER BENEFITS OF GOTU KOLA

The herb Gotu kola is known widely for promoting:

·        healthy skin, and helping in the aid of skin irritations, such as burns, scar tissue, psoriasis, and similar conditions.

·        Improving mental acuity, combating and aiding in memory deterioration, and improving ones blood flow by strengthening numerous blood vessels.

A book we recently came across from Reader's Digest called "The Healing Power of Vitamins, Minerals, and Herbs" says that: "In one study, 30 developmentally disabled children were found to have significantly better concentration and attention after taking gotu kola for 12 weeks..." and "In more than a dozen studies observing gotu kola's effects on veins...about 80% of patients with varicose veins and similar problems showed substantial improvement."

KNOWN SIDE EFFECTS FROM THE HERB

 Some side effects we did come across are:

·        extra sensitivity to sunlight and more susceptible to headaches.

·        When the herb is applied on the skin, gotu kola can cause rashes on certain individual

·        If you are looking to supplement with Gotu, stay with a reasonable dosage of around 75 mgs to 100 mgs.

·        Women who are Pregnant or nursing should avoid taking gotu kola extract, unless advised otherwise from their physician.