Loofah Ridged Gourd

Scientific Name : Luffa Acutangula Roxb. Family : Cucurbitaceae Colour : Dark Green Common names : Angled Loofah, Petula, towel gourd, dish-cloth gourd, ridged gourd, silk gourd Best Season : Throughout the year Nutritional Value : 1.09 g protein, 17 mg calcium,1.6 mg iron, 5.6 lU vitamin A, 7 mg vitamin C per 100 g serving.

A warm season plant, Angled loofah is a fast growing annual climbing vine, native to India. It is a popular vegetable.

The plant has fast climbing wines which grow up to a considerable height, with leaves which are lobed severally. The plant produces flowers, both male and female and the male flowers are large, bright yellow in colour and are found in clusters whereas the female flowers are few in number and stand alone. Fruits are tubular 4-6 inches long, with ten elevated angular ridges with a rough surface and spongy flesh inside.


Propagation and Planting : 


This warm season plant is sensitive to frost. It yields well in warm climates. The plant prefers deep well drained sandy loam soils, rich in organic matter with a pH ranging between 6.5 to 7.5. But it can also be grown on any good soil. The soil may be prepared well by adding organic matter or animal manure a few weeks before planting.

Planting can be propagated by direct seeding or transplanting. The seeds should be planted about 1-2  inch deep in the soil. Transplants can be done when 2-3 leaves develop and should be done in such a way as to avoid disturbance to the root system. The plants require a lot of space to grow and should be placed at a distance of 3 to 4 feet apart in rows. Place poles of any wood or bamboo 2m high as support and give wire or twine supports in rows. The plant requires only little water but regular watering is essential. Too much water during flowering and fruition is harmful to the plant.
Flowering and fruition will occur around 6 weeks after sowing. Fruits are picked when they are dark green at the tender stage, before the angular ridges outside harden and fibrous network develops inside. Once mature, they become bitter and inedible. While cooking, ridges of the loofah can be peeled off thinly but the remaining portion with skin is edible.


Problems and Care : 


Prune all side shoots on the main stem till about 1 metre from the ground. Less the number of fruits, more will be the size of the fruit.
Angled loofah is susceptible to many diseases and insect pests, such as nematodes, viruses, powdery mildew, leaf miners and spider mites. The major insect pests are fruit flies and aphids. 

Ladies Fingers Sambol (Okra Salad)

5             Ladies Fingers (Okra)
5-6         small Red Chilies
1-2         Tomatoes
1             Juice of lime
1             sliced B’ onion
              salt to taste

Steam, microwave or placed Ladies Fingers

in warm water for few minutes till tender.
Cut up Ladies Fingers in to thick slices, cut the red chilies, tomatoes, onion and mix with lime and salt to taste.

LADY’S FINGERS

HEALTH  INFORMATION  DETAILS

Ladies finger is a very useful vegetable and inexpensive medicine, as it is available practically round the year. It boosts sexual vigour and reduce excess menstrual blood. Due to its sweet taste, cold potency, vata-pitta pacifier nature, strength promoting aphrodisiac qualities, it is a very useful to ladies close to menopause. It is found beneficial in leucorrhoea and dysuria also.

In general, most anti-diabetic herbs boost fertility, as basically diabetes is an anti-fertility disease.

Take two pieces of Lady Finger (Bhindi in India) and remove/cut both ends of each piece. Also put a small cut in the middle and put these two pieces in glass of water. Cover the glass and keep it at room temperature during night. Early morning, before breakfast simply remove two pieces of lady finger   from the glass and drink that water.

Keep doing it on daily basis. Within two weeks, you will see remarkable results in reduction of your sugar.

Health Benefits of Lady's Fingers

1.     The vegetable is a good provider of good bacteria called the probiotics.  Probiotics helps in biosynhtesis of vitamin B. They also help in proliferation just like the yoghurt.

2.     Nurture your hair : Lady's Fingers can be applied to hair as the last rinse to make your hair bounce.
Follow the steps ahead

o    Slice the lady's finger horizontally and boil it till the is brew is slim.

o    Cool it off and add few drops of lemon juice to it.

o    Apply this to your hair and enjoy the bouncy look.

3.     Lady's finger has other health benefits as mentioned below.

1.       Excellent laxative.

2.       Treats Bowels.

3.       Heals Ulcers.

4.       Soothes the gastrointestinal tract.

Lady finger is also known as Okra. It is a very valuable source of nutrition. It can help with the following health conditions:

1. It helps relieve constipation
2. It helps control blood sugar as it curbs the rate at which sugar is absorbed from the intestinal tract.
3. It helps in healing acid reflux
4. It contains soluble fibre which helps in controlling the cholesterol level in our bodies.
5. It contains insoluble fiber too which keeps the intestinal track healthy.
6. Lady Finger helps in reducing risks of deadly diseases like cancer.
7. Lady fingers are especially beneficial for the control of colo-rectal cancer
8. Human body is recommended to have a certain level of vitamin B 6 and folic acid. Half a cup of cooked Lady fingers provide nearly 10% of the recommended levels of vitamin B6 and folic acid.

Here are some nutritional facts of Lady fingers:
Ladies Finger Nutrition (half-cup cooked Okra) contains:

• Calories                              : 25
• Dietary Fiber                   : 2 grams
• Protein                                : 1.5 grams
• Carbohydrates               : 5.8 grams
• Vitamin A                          : 460 IU
• Vitamin C                           : 13 mg
• Folic acid                           : 36.5 micrograms
• Calcium                              : 50 mg
• Iron                                       : 0.4 mg
• Potassium                         : 256 mg
• Magnesium                     : 46 mg

To retain the nutrients present in lady fingers, it should be cooked as little as possible, eg with low heat or lightly steamed. You can even eat it raw.

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.