Mustard Greens

Brassica juncea, mustard greens, Indian mustard, Chinese mustard, Jie Cai (in Mandarin) or Kai Choi (in Cantonese),or leaf mustard is a species of mustard plant.

Subvarieties include southern giant curled mustard, which resembles a headless cabbage such as kale, but with a distinct horseradish-mustard flavor. It is also known as green mustard cabbage

The leaves, the seeds, and the stem of this mustard variety are edible. The plant appears in some form in African, Pakistani, Bangladeshi, Italian, Indian, Chinese, Japanese, Korean, and African-American (soul food) cuisine. Cultivars of B. juncea are grown as greens, and for the production of oilseed. In Russia, this is the main variety grown for production of mustard oil. It is widely used in canning, baking and margarine production in Russia, and the majority of table mustard there is also made from this species of mustard plant.

Because it may contain erucic acid, a potential toxin, mustard oil is restricted from import as a vegetable oil into the United States.Essential oil of mustard, however, is accepted as GRAS.

The leaves are used in African cooking, and leaves, seeds, and stems are used in Indian cuisine, particularly in mountain regions of Nepal, as well as in the Punjab cuisine of India and Pakistan, where a famous dish called sarson da saag (mustard greens)is prepared. B. juncea subsp. tatsai, which has a particularly thick stem, is used to make the Indian pickle called achar, and the Chinese pickle zha cai. The mustard made from the seeds of the B. juncea is called brown mustard. The leaves and seeds are used in many Indian dishes.

The Gorkhas of Darjeeling and Sikkim prepare pork with mustard greens (also called rayo in Nepali). It is usually eaten with relish with steamed rice, but could also be eaten with chapati (griddle breads).

Brassica juncea is more pungent than the closely related Brassica oleracea greens (kale, cabbage, collard greens, et cetera), and is frequently mixed with these milder greens in a dish of "mixed greens", which may include wild greens such as dandelion. As with other greens in soul food cooking, mustard greens are generally flavored by being cooked for a long period with ham hocks or other smoked pork products. Mustard greens are high in vitamin A and vitamin K.

Chinese and Japanese cuisines also make use of mustard greens. In Japanese cuisine it is known as takana and is often pickled and used as filling in onigiri or as a condiment. A large variety of B. juncea cultivars are used, including zha cai, mizuna, takana , juk gai choy, and xuelihong. Asian mustard greens are most often stir-fried or pickled. A Southeast Asian dish called asam gai choy or kiam chai boey is often made with leftovers from a large meal. It involves stewing mustard greens with tamarind, dried chillies and leftover meat on the bone.

Nutrition

In 100 grams, cooked mustard greens provide 26 calories and are a rich source (20% or more of the Daily Value, DV) of vitamins A, C and K which is especially high as a multiple of its DV (table). Mustard greens are a moderate source of vitamin E and calcium (table). Greens are 92% water, 4.5% carbohydrates, 2.6% protein and 0.5% fat (table).

Mustard greens, cooked, boiled, drained, without salt

Nutritional value per 100 g (3.5 oz)

Energy 110 kJ (26 kcal)

Carbohydrates 4.51 g

Sugars 1.41 g

Dietary fiber 2 g

Fat 0.47 g

Protein 2.56 g

Vitamins

Vitamin A equiv. 618 μg (77%) 

beta-carotene   7400 μg (69%) 

lutein zeaxanthin  10400 μg

Thiamine (B1) (4%) 0.041 mg

Riboflavin (B2) (5%) 0.063 mg

Niacin (B3) (3%) 0.433 mg

Pantothenic acid (B5) (2%) 0.12 mg

Vitamin B6 (8%) 0.098 mg

Folate (B9) (2%) 9 μg

Vitamin C (30%) 25.3 mg

Vitamin E (12%) 1.78 mg

Vitamin K (564%) 592.7 μg

Minerals

Calcium (12%) 118 mg

Iron (7%) 0.87 mg

Magnesium (4%) 13 mg

Phosphorus (6%) 42 mg

Potassium (3%) 162 mg

Sodium (1%) 9 mg

Zinc (2%)

Mustard greens are available in a number of types that every have got distinctive features and also including these types of outstanding leaves in your food preparations will definitely boost the appeal of any kind of meal. Most mustard greens are in fact emerald green in color, however, many usually are not green at all but instead shades of dark red or even deep purple.

Health benefits of Mustard Greens

Mustard greens consist of nutrition. They offer an abundant mixture of vitamins, minerals, dietary fiber as well as protein. Let’s take a look at the advantages of ingesting mustard greens. Listed here are 9 health advantages of mustard greens.

Mustard greens contribute to cancer prevention by supporting three critical body systems: antioxidant, detoxification and anti-inflammatory. Studies have linked mustard greens to the prevention of bladder, colon, breast, lung, prostate and ovarian cancers.

Amongst leafy vegetables, mustard greens supply a number of the greatest amounts of three powerful antioxidants: vitamin K, vitamin A and vitamin C. Just one single cup of mustard greens offers 524% the DV of vitamin K, 177% the DV of vitamin A and 59% the DV of vitamin C. Also, they are an excellent source of manganese, foliate and also vitamin E.

Mustard Greens is also said to be of considerable value in treating a wide variety of disorders such as: gout, sciatica, neuralgia, asthma, bronchitis and pneumonia, bruises, tendonitis, flu and common cold and eruptive sores and boils. Indeed there are many health benefits of Mustard Greens or Mustasa to our body.

Folic acid, found in mustard greens, is an important component to our cardiovascular health. Mustard greens contain about 47% of the RDA, more than spinach, kale or broccoli. Folic acid, being a key nutrient in heart health, helps prevent an increase of homocysteine, an inflammatory marker of cardiovascular risk.

By adding mustard greens to your dinner you can fall asleep fast. Mustard greens are a rich source of calcium. Calcium helps in converting tryptophan into the sleep hormone melatonin. Increase in the melatonin level in the brain helps you to fall asleep.

Mustard greens contain vitamin C and anti-inflammatory compounds that help in reducing asthma attacks. The anti-inflammatory effect of vitamin K and glucosinolates help in reducing the inflammation of the airways.

Rich in vitamin A, mustard greens help in maintaining healthy eyesight. Mustard greens also contain antioxidant compounds that help in preventing degeneration of the retinal cells.

Mustard greens are a wonderful food for pregnant women. They are rich in folate, a nutrient essential for healthy development of the brain and nervous system of the fetus. Folate deficiency in pregnant women causes neural tube defects in newborns.

Mustard greens are a fantastic method of obtaining dietary fiber, that encourages good colon health, manages the metabolism and also helps with digestion of food.

An excellent source of both calcium and potassium, mustard greens might help encourage good bone health and assist in preventing bone diseases just like brittle bones.

Poultice or plaster made from mustard seeds helps in curing pains and spasms as well. Mustard has rubefacient properties and hence when applied as plaster, exercises analgesic effects and provides relief in the paralysis of limbs, rheumatism and other muscular aches. Another important advice to note here is that mustard plaster has warmer effects and may cause sore blistering if applied directly on the naked skin. To avoid that, linen sheet should be used amidst the skin and the mustard plaster.

Mustard greens may prove valuable for women during menopausal phase. Magnesium along with calcium present in mustard greens encourages bone heath and prevents bone loss associated with menopause. It helps in recompensing the low magnesium content in bones and other magnesium deficiencies and may helps reduce the risk of osteoporosis in menopausal women.

Insufficient consumption of dietary fiber is one of the leading causes of constipation. The fiber rich mustard greens help in restoring the normal bowel movement.

Vitamin K helps in reducing premenstrual cramps. It works by balancing the hormones. Furthermore, it also helps in reducing excessive menstrual bleeding and alleviates discomfort and pain. Hence, the vitamin K rich mustard greens are the ideal food for women.

Boil mustard greens for a side dish

Rinse 3 bunches of mustard greens under water and drain them well.

Trim the stems of the greens and chop, if desired.

Boil 2 cups (474 ml) of water or broth in a pot and add the mustard greens. You may need to push them down in the pot to make room. If they are overflowing, add more as they cook down.

Boil young leaves for about 20 minutes and more mature leaves for about 45 minutes.

Drain and season the greens with salt and pepper to taste or add other ingredients such as chopped meat.

Okra Health Benefits

Okra or Okro, known in many English-speaking countries as ladies' fingers, bhendi, bhindi, bamia, ochro or gumbo, is a flowering plant in the mallow family. It is valued for its edible green seed pods. The geographical origin of okra is disputed, with supporters of West African, Ethiopian, and South Asian origins. The plant is cultivated in tropical, subtropical and warm temperate regions around the world

Okra, also known as “lady’s fingers” and “gumbo,” is a green flowering plant. Okra belongs to the same plant family as hibiscus and cotton. The term “okra” most commonly refers to the edible seedpods of the plant.

The name okra is most often used in the UK, United States and the Philippines, with a variant pronunciation in Caribbean English and Nigeria of okro. The word okra is from the Igbo The plant and its seed pods are also known as "lady's fingers". In various Bantu languages, okra is called (ki)ngombo or a variant, and this is possibly the origin of the name "gumbo", used in parts of the United States and the English-speaking Caribbean. In much of South Asia, it is called by some variant of bhindi, a name also heard in the United Kingdom, but English-speakers in Bengal call it dharosh.

The products of the plant are mucilaginous, resulting in the characteristic "goo" or slime when the seed pods are cooked; the mucilage contains soluble fiber. Some people prefer to minimize the sliminess; keeping the pods intact, and brief cooking, for example stir-frying, help to achieve this. Cooking with acidic ingredients such as a few drops of lemon juice, tomatoes, or vinegar may also help. Alternatively, the pods can be sliced thinly and cooked for a long time so the mucilage dissolves, as in gumbo. The immature pods may be pickled.

Okra is a popular health food due to its high fiber, vitamin C, and folate content. Okra is also known for being high in antioxidants. Okra is also a good source of calcium and potassium.

Okra leaves may be cooked in a similar way to the greens of beets or dandelions. Since the entire plant is edible, the leaves are also eaten raw in salads. Okra seeds may be roasted and ground to form a caffeine-free substitute for coffee. When importation of coffee was disrupted by the American Civil War in 1861, the Austin State Gazette said, "An acre of okra will produce seed enough to furnish a plantation with coffee in every way equal to that imported from Rio."

Greenish-yellow edible okra oil is pressed from okra seeds; it has a pleasant taste and odor, and is high in unsaturated fats such as oleic acid and linoleic acid. The oil content of some varieties of the seed can be quite high, about 40%. Oil yields from okra crops are also high. At 794 kg/ha, the yield was exceeded only by that of sunflower oil in one trial. A 1920 study found that a sample contained 15% oil. A 2009 study found okra oil suitable for use as a biofuel.

Health Benefits of Okra

Okra has long been favored as a food for the health-conscious. It contains potassium, vitamin B, vitamin C, folic acid, and calcium. It’s low in calories and has a high dietary fiber content. Recently, a new benefit of including okra in your diet is being considered. Okra has been suggested to help manage blood sugar in cases of type 1, type 2, and gestational diabetes.

The superior fiber found in okra helps to stabilize the blood sugar by curbing the rate at which sugar is absorbed from the intestinal tract.

There is evidence that the seed extracts of okra have an antioxidant, anti-stress effect in the bloodstream of mice. Managing stress levels is an important part of managing diabetes. Long-term, high stress levels can cause blood sugar levels to spike. Mental health should be a part of any diabetes treatment plan, and using okra and its derivative seeds can be a part of that plan.

Okra helps lubricate the large intestines due to its bulk laxative qualities. The okra fiber absorbs water and ensures bulk in stools. This helps prevent and improve constipation. Unlike harsh wheat bran, which can irritate or injure the intestinal tract, okra's mucilage soothes, and okra facilitates elimination more comfortably by its slippery characteristic. Okra binds excess cholesterol and toxins (in bile acids). These, if not evacuated, will cause numerous health problems. Okra also assures easy passage out of waste from the body. Okra is completely non-toxic, non-habit forming, has no adverse side effects, is full of nutrients, and is economically within reach of most individuals unlike over-the-counter drugs.

Okra has been found to lower cholesterol levels in diabetic lab mice. Foods with high fiber content and antioxidant qualities are recommended for those with diabetes because they lower cholesterol. The American Heart Association points out that people with diabetes are more likely to have unhealthy cholesterol levels. When high cholesterol levels are combined with diabetes, the outlook is not good.

Okra fiber is excellent for feeding the good bacteria (probiotics). This contributes to the health of the intestinal tract.

Okra is good for summer heat treatment.

Okra is good for constipation.

The antioxidant and anti-inflammatory properties of Okra, and rich vitamin C content, curtail the development of asthma symptoms and prevent fatal attacks.

Those suffering from summer heat and sun strokes should include Okra in their diet. Relieves from weakness, exhaustion, and overall depression.

The high antioxidants and vitamin C content make Okra a good immune booster food. Other essential minerals like magnesium, manganese, calcium and iron fight against harmful free radicals and promote healthy immune system.

Iron, Folate, and Vitamin K aid in hemoglobin formation, blood coagulation, and red blood cells production, providing a supreme defense against anemia.

Okra increases sexual potency and is beneficial in treating genital disorders like syphilis, gonorrhoea, leucorrhoea, dysuria and excessive menstrual bleeding.

Okra Recipes

BHINDI MASALA

Ingredients

1⁄2 cup canola oil

12 cloves garlic, thinly sliced

4 chiles de árbol, chopped

1 small red onion, sliced

1 lb. okra, sliced ⅓" thick

1 1⁄2 tbsp. garam masala

1 tbsp. ground coriander

1 plum tomato, chopped

Kosher salt, to taste

Instructions

Heat oil in a 12" skillet over medium-high. Cook garlic, chiles, and onion until golden, 4–6 minutes. Add okra, garam masala, coriander, tomato, salt, and ⅓ cup water; cook until okra is crisp-tender, 3–4 minutes.

Green Beans

Green beans, also known as string beans, or snap beans in the northeastern and western United States, are the unripe fruit and protective pods of various cultivars of the common bean (Phaseolus vulgaris).

They are distinguished from the many differing varieties of beans primarily grown for their dried seeds in that green beans are harvested and consumed with their enclosing pods, typically before the seeds inside have fully matured. This practice is analogous to the harvesting of unripened snow pea pods or sugar snap peas of the pea family of plants. Popular green bean cultivars have been selected especially for the fleshiness, flavor, or sweetness of their pods.

Haricots verts, French for "green beans" (also known as French beans, French green beans, French filet beans, or fine beans (British English)) is a variety of green beans that is longer, thinner, crisper, and more tender than "standard" green beans.It is different from the haricot bean, which is sold as a dried seed.

Culinary use

Green beans are eaten around the world, and are marketed canned, frozen, and fresh. Green beans are often steamed, boiled, stir-fried, or baked in casseroles. A dish with green beans popular throughout the United States, particularly at Thanksgiving, is green bean casserole, which consists of green beans, cream of mushroom soup, and French fried onions.

Some US restaurants serve green beans that are battered and fried, and Japanese restaurants in the US frequently serve green bean tempura. Green beans are also sold dried, and fried with vegetables such as carrots, corn, and peas.

Many but not all bean pods contain a "string", a hard fibrous strand running the length of the pod. This is often removed before cooking, or may be made edible by cutting the pod into short segments. The first "stringless" bean was bred in 1894 by Calvin Keeney, called the "father of the stringless bean", while working in Le Roy, New York.

Cultivation

Green beans are classified into two major groups, "bush" beans and "pole" beans.

Bush beans are short plants, growing to approximately 2 feet (61 cm) in height, without requiring supports. They generally reach maturity and produce all of their fruit in a relatively short period of time, then cease to produce. Gardeners may grow more than one crop of bush beans in a season.

Pole beans have a climbing habit and produce a twisting vine, which must be supported by trellises, cages, or other means.. Runner beans have a similar habit but are a different species of bean.

Varieties

Over 130 varieties of green bean are known.Varieties specialized for use as green beans, selected for the succulence and flavor of their pods, are the ones usually grown in the home vegetable garden, and many varieties exist. Pod color can be green, purple, red, or streaked. Shapes range from thin "fillet" types to wide "romano" types and more common types in between.

The following varieties are among the most common and widely grown in the US. Closely related varieties are listed on the same line.

Bush types

Bountiful, 50 days (green, heirloom)

Burpee's Stringless Green Pod, 50 days (green, heirloom)

Contender, 50 days (green)

Topcrop, 51 days (green), 1950 AAS winner

Red Swan, 55 days (red)

Blue Lake 274, 58 days (green)

Maxibel, 59 days (green fillet)

Roma II, 59 days (green romano)

Improved Commodore / Bush Kentucky Wonder, 60 days (green), 1945 AAS winner

Dragon's Tongue, 60 days (streaked)

Jade / Jade II, 65 days (green)

Pole types

Blue Lake, 60 days (green)

Fortex, 60 days (green fillet)

Kentucky Blue, 63 days (green), 1991 AAS winner

Old Homestead / Kentucky Wonder, 65 days (green, heirloom)

Rattlesnake, 72 days (streaked, heirloom)

Purple King, 75 days (purple)

Witsa, 70-80 days (green, hairless). Witsa is available in South Africa, uncommon elsewhere.

Nutritional value per 100 g (3.5 oz)

Energy 131 kJ (31 kcal)

Carbohydrates 6.97 g

Dietary fiber 2.7 g

Fat 0.22 g

Protein 1.83 g

Vitamins

Vitamin A equiv. (4%) 35 μg

Thiamine (B1) (7%) 0.082 mg

Riboflavin (B2) (9%) 0.104 mg

Niacin (B3) (5%) 0.734 mg

Pantothenic acid (B5)

(5%) 0.225 mg

Vitamin B6 (11%) 0.141 mg

Folate (B9) (8%) 33 μg

Vitamin C (15%) 12.2 mg

Vitamin K (14%) 14.4 μg

Minerals

Calcium (4%) 37 mg

Iron (8%) 1.03 mg

Magnesium (7%) 25 mg

Manganese (10%) 0.216 mg

Phosphorus (5%) 38 mg

Potassium (4%) 211 mg

Zinc (3%) 0.24 mg

Other constituents

Fluoride 19 µg

Here are some interesting facts about green beans:

Green beans are rich in various nutrients such as vitamin A, vitamin C, vitamin K, manganese, iron, potassium, folate, calcium, magnesium and thiamin.

You can store green beans for many days in the refrigerator since they do not lose their freshness. It is best to store them in plastic bags to prevent loss of moisture.

It is advisable to wash green beans just before using. Wash them under running water. It is important to wash them thoroughly to get rid of sand and other debris.

Green beans should be trimmed and cut just before cooking since they may lose their nutritional quality if cut ahead of time. You can either snap off both ends or cut them off with a knife.

Today most varieties of green beans are without strings and hence it is not necessary to remove the strings.

You can get five to six servings out of one pound of fresh green beans.

The various health benefits of green beans can be attributed to their rich store of nutrients. Some of the important nutrients found in green beans and their beneficial uses are as follows:

Vitamin K – This vitamin enables the body to heal faster. Vitamin K stimulates the process of blood coagulation whenever there is a wound or injury and prevents excess loss of blood. For this reason individuals who need to undergo surgery are given vitamin K supplements before the procedure. The vitamin also enhances the absorption of calcium in the body and this helps to boost bone strength and density. Those at a higher risk of developing osteoporosis should consume adequate amounts of green beans so that they can get a healthy supply of vitamin K.

Vitamin C – This is another important vitamin found in green beans. It assists in the healing of wounds and may also play a role in cancer prevention. Due to its antioxidant properties, vitamin C helps to protect the DNA from damage and abnormalities. It is a good idea to include green beans in the diet in order to reduce the risk of various diseases.

Vitamin A – Green beans are loaded with vitamin A, a powerful antioxidant which helps to protect against high cholesterol, heart disease and cancer. Vitamin A also delays the signs of premature ageing such as wrinkles, dull skin, fine lines, dark spots and dry skin.

Manganese – There are also substantial amounts of manganese found in green beans. Manganese helps to alleviate the symptoms of osteoporosis and also assists in the absorption of other nutrients in the body.

Fiber – Green beans are packed with dietary fiber which is beneficial for those who suffer from irritable bowel syndrome. Fiber adds bulk to the stools and enables easy passage during bowel movements. Green beans are good for those with high cholesterol since fiber helps to lower the levels of bad cholesterol in the body. People with diabetes may also include green beans in their diet since it helps to regulate blood sugar levels.

Silicon – Green beans are also known to have healthy amounts of silicon, a mineral which supports health of the connective tissues and bones.

Green Beans Health Benefits

Green beans, also known as French beans, string beans or snap beans, are the unripe fruits of beans. Green beans are rich in fiber and low in calories. They also contain protein, carbohydrates and vitamins. Green beans were used to treat diabetes since ancient times and are today available fresh, frozen and canned. The nutritional content of all these forms of green beans is almost the same.

Cardiovascular Disease: Green beans can help reduce the risk of heart disease due to their high levels of flavonoids. Flavonoids are polyphenolic antioxidants that are commonly found in fruits and vegetables. Green beans have high levels of flavonoids and these antioxidants have certain anti-inflammatory properties. Test subjects with high flavonoid levels experienced anti-thrombotic results, preventing blood clots in the arteries and veins. Cardiovascular disease, heart attacks, and strokes are commonly caused by thrombotic activity, which means that a healthy volume of green beans and flavonoids in a diet can help prevent some of these conditions.

Colon Cancer: Recent studies have shown green bean consumption to be beneficial for preventing pre-cancerous polyps that commonly lead to colon cancer. Many studies have tried to link dry bean intake to cancer prevention, with limited results. However, new evidence suggests that increasing dietary green bean intake can reduce the risk of cancerous adenoma recurrence and colorectal cancer. More studies are ongoing, but that linkage is very important.

Fresh green beans are very low in calories (31 caloriess per 100 g of raw bean pods) and contain no saturated fat. Nevertheless, these lean pod vegetables are a very good source of vitamins, minerals, and plant derived micronutrients.

The beans are very rich source of dietary fiber (9% per 100g RDA) which acts as a bulk laxative. Fiber helps to protect mucousa in the colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the gut. Adequate amount of fiber has also been shown to reduce blood cholesterol levels by decreasing reabsorption of cholesterol-binding bile acids in the colon.

Green beans contain excellent levels of vitamin A, and health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and ß-carotene in good amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.

Zea-xanthin, an important dietary carotenoid in the beans, selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV-light filtering functions. It is, therefore, green beans offer some protection in the prevention of age-related macular disease (ARMD) in the elderly.

Snap beans are a good source of folates. 100 g fresh beans provide 37 µg or 9% of folates. Folate along with vitamin B-12 is one of the essential components of DNA synthesis and cell division. Good folate diet when given during preconception periods and during pregnancy may help prevent neural-tube defects in the newborn babies.

They also carry good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), and vitamin-C. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

In addition, beans contain healthy amounts of minerals like iron, calcium, magnesium, manganese, and potassium, which are very essential for body metabolism. Manganese is a co-factor for the antioxidant enzyme, superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

Health Benefits of Kohlrabi

Kohlrabi is an annual vegetable, and is a low, stout cultivar of cabbage. Kohlrabi can be eaten raw as well as cooked.The name comes from the German Kohl ("cabbage") plus Rübe ~ Rabi (Swiss German variant) ("turnip"), because the swollen stem resembles the latter. Kohlrabi is a commonly eaten vegetable in German speaking countries.

Edible preparations are made with both the stem and the leaves. One commonly used variety grows without a swollen stem, having just leaves and a very thin stem, and is called Haakh. Haakh and Monj are popular Kashmiri dishes made using this vegetable.

Kohlrabi has been created by artificial selection for lateral meristem growth (a swollen, nearly spherical shape); its origin in nature is the same as that of cabbage, broccoli, cauliflower, kale, collard greens, and Brussels sprouts: they are all bred from, and are the same species as, the wild cabbage plant (Brassica oleracea).

The taste and texture of kohlrabi are similar to those of a broccoli stem or cabbage heart, but milder and sweeter, with a higher ratio of flesh to skin. The young stem in particular can be as crisp and juicy as an apple, although much less sweet.

Except for the Gigante cultivar, spring-grown kohlrabi much over 5 cm in size tend to be woody, as do full-grown kohlrabi much over perhaps 10 cm in size; the Gigante cultivar can achieve great size while remaining of good eating quality. The plant matures in 55–60 days after sowing. Approximate weight is 150 g and has good standing ability for up to 30 days after maturity.

There are several varieties commonly available, including White Vienna, Purple Vienna, Grand Duke, Gigante (also known as "Superschmelz"), Purple Danube, and White Danube. Coloration of the purple types is superficial: the edible parts are all pale yellow. The leafy greens can also be eaten.

Preparation and use

Kohlrabi stems are surrounded by two distinct fibrous layers that do not soften appreciably when cooked. These layers are generally peeled away prior to cooking or serving raw, with the result that the stems often provide a smaller amount of food than one might assume from their intact appearance.

The Kohlrabi root is frequently used raw in salad or slaws. It has a texture similar to that of a broccoli stem, but with a flavor that is sweeter and less vegetal.

Kohlrabi leaves are edible and can be used interchangeably with collard greens and kale.

Kohlrabi is an important part of the Kashmiri diet and one of the most commonly cooked foods. It is prepared with its leaves and served with a light gravy and eaten with rice.

Some varieties are grown as feed for cattle.

Nutritional value per 100 g (3.5 oz)

Energy 113 kJ (27 kcal)

Carbohydrates 6.2 g

Sugars 2.6 g

Dietary fiber 3.6 g

Fat 0.1 g

Protein 1.7 g

Vitamins

Vitamin A equiv. (0%) 2 µg

Thiamine (B1) (4%) 0.05 mg

Riboflavin (B2) (2%) 0.02 mg

Niacin (B3) (3%) 0.4 mg

Pantothenic acid (B5) (3%) 0.165 mg

Vitamin B6 (12%) 0.15 mg

Folate (B9) (4%) 16 µg

Vitamin B12 (0%) 0 µg

Vitamin C (75%) 62 mg

Vitamin D (0%) 0 µg

Vitamin E (3%) 0.48 mg

Vitamin K (0%) 0.1 µg

Minerals

Calcium (2%) 24 mg

Iron (3%) 0.4 mg

Magnesium (5%) 19 mg

Manganese (7%) 0.139 mg

Phosphorus (7%) 46 mg

Potassium (7%) 350 mg

Sodium (1%) 20 mg

Other constituents

Water 91.00 g

Health benefits of Kohlrabi (Knol-khol)

Mildly sweet, crispy textured kohlrabi is notably rich in vitamins and dietary fiber; however, it has only 27 calories per 100 g, a negligible amount of fat, and zero cholesterol.

Kohlrabi is lower in saturated fats as well as cholesterol levels. This particular means a healthier heart and also circulatory system. Saturated fats are recognized for being “bad fats.” Higher amounts of saturated fats boost the dangerous cholesterol level within the blood. This may lead to numerous heart diseases like a cardiac arrest or perhaps a heart stroke.

Fresh kohlrabi stem is rich source of vitamin-C; provides 62 mg per 100 g weight that is about 102% of RDA. Vitamin C (ascorbic acid) is a water-soluble vitamin, and powerful anti-oxidant. It helps the human body maintain healthy connective tissue, teeth, and gum. Its anti-oxidant property helps the human body protect from diseases and cancers by scavenging harmful free radicals from the body.

Kohlrabi, like other members of the Brassica family, contains health-promoting phytochemicals such as isothiocyanates, sulforaphane, and indole-3-carbinol that are supposed to protect against prostate and colon cancers.

It especially contains good amounts of many B-complex groups of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc., that acts as co-factors to enzymes during various metabolism inside the body.

Kohlrabi’s immunity improving abilities could be related to its vitamin C content. A cupful of raw kohlrabi consists of roughly 140% of the RDA for vitamin C. Powerful defense mechanism is essential in avoiding all sorts of diseases-from the common cold to cancers and also cardiovascular diseases. In addition to vitamin C contribute to a healthy defense mechanisms, it also aids in enhancing iron absorption and enables in rejuvenating the vitamin E supply.

Knol-knol notably has good levels of minerals; copper, calcium, potassium, manganese, iron, and phosphorus are especially available in the stem. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.

Kohlrabi consists of most of the phytochemicals regarded as crucial in cancer avoidance, which includes glucosinolates, which assist the liver detox carcinogens. The high anti-oxidant capabilities of kohlrabi assists limit free radical harm to the cells, which is extensively associated with various kinds of cancer.

The high anti-oxidant amounts in kohlrabi assists in combating asthma as well as lung difficulties.  Include this particular veggie on a regular basis as the juice ingredient, perhaps an excellent mix along with carrots, celery and also green apples.

In addition, its creamy color flesh contains small amounts of vitamin A, and carotenes.

Kohlrabi relieves stagnancy, improves stagnancy, and is also efficient for candida, viral infections and also edema. It may also help to stabilize sugar disproportion within diabetic as well as hypoglycemia individuals.

Kohlrabi leaves or tops, like turnip greens, are also very nutritious greens abundant in carotenes, vitamin-A, vitamin K, minerals, and B-complex group of vitamins.

Kohlrabi Recipe (Monji Haak/Ganth Gobi)

Serving Size: 3-4 people

Ingredients:

½ kg or 1 pound monjihaakh/kohlrabi

Pinch of yeng/heeng/asafetida

2 whole green chilies/neel mertschwangan or red dry chili/wazel mertschwangan

1½ cup of water

Pinch of phu//soda/baking soda

Kashmiri spicy cake/masala/vari if available

3-4 tablespoons of vegetable cooking oil (or preferably mustard oil if available)

Salt to taste

Method:

Peel skin of the round green bulb. Cut kohlrabi into thin slices and strip leaves

into half.

Clean the kohlrabi by taking out loutish stalks and by checking for white

lines on leaves (from the store may contain bugs on the leaves. These

can be found as short white lines on the green leaf).

Wash the kohlrabi in a large sink filled with water to which may be added a small

amount of vinegar or salt to kill any insects. Move the Green leaves gently in the water

to remove sand and dirt. Repeat several times until water is clear.

Place kohlrabi  in colander to drain water and set aside for now.

Heat 3 tablespoons of oil in a pressure cooker or cooking pan at medium heat.

Add heeng/asafetida and sauté.

Add kohlrabi and stir well till kohlrabi shrivels.

Add salt and whole dry or green chilies as desired (to make red colored

add ½ tsp. of red chili powder and ¼ tsp. of badiyan and shonth).

Add water.

Add pinch of baking soda.

Boil kohlrabi .

Cover and cook green leaves for 3-4 whistles in pressure cooker or approximately 15

minutes if cooking in a pan until leaves is tender.

Open the lid of the cooker immediately to retain green color of leaves.

Health Nutrition Benefits of Quince

The quince is the sole member of the genus Cydonia in the family Rosaceae (which also contains apples and pears, among other fruits). It is a small deciduous tree that bears a pome fruit, similar in appearance to a pear, and bright golden-yellow when mature. Throughout history the cooked fruit has been used as food, but the tree is also grown for its attractive pale pink blossom and other ornamental qualities.

The tree grows 5 to 8 metres (16 to 26 ft) high and 4 to 6 metres (13 to 20 ft) wide. The fruit is 7 to 12 centimetres (2.8 to 4.7 in) long and 6 to 9 centimetres (2.4 to 3.5 in) across.

It is native to rocky slopes and woodland margins in South-west Asia, Turkey and Iran although it can be grown successfully at latitudes as far north as Scotland. It should not be confused with its relatives, the Chinese Quince, Pseudocydonia sinensis, or the Flowering Quinces of genus Chaenomeles, either of which are sometimes used as culinary substitutes.

The immature fruit is green with dense grey-white pubescence, most of which rubs off before maturity in late autumn when the fruit changes colour to yellow with hard, strongly perfumed flesh. The leaves are alternately arranged, simple, 6–11 cm (2–4 in) long, with an entire margin and densely pubescent with fine white hairs. The flowers, produced in spring after the leaves, are white or pink, 5 cm (2 in) across, with five petals.

Quince is used as a food plant by the larvae of some Lepidoptera species including brown-tail, Bucculatrix bechsteinella, Bucculatrix pomifoliella, Coleophora cerasivorella, Coleophora malivorella, green pug and winter moth.

Four other species previously included in the genus Cydonia are now treated in separate genera. These are Pseudocydonia sinensis and the three flowering quinces of eastern Asia in the genus Chaenomeles. Another unrelated fruit, the bael, is sometimes called the "Bengal quince".

Some varieties of quince, such as 'Aromatnaya' and 'Kuganskaya' do not require cooking and can be eaten raw.However, most varieties of quince are too hard, astringent and sour to eat raw unless "bletted" (softened by frost and subsequent decay). High in pectin, they are used to make jam, jelly and quince pudding, or they may be peeled, then roasted, baked or stewed; pectin levels diminish as the fruit ripens. The flesh of the fruit turns red after a long cooking time. The very strong perfume means they can be added in small quantities to apple pies and jam to enhance the flavour. Adding a diced quince to apple sauce will enhance the taste of the apple sauce with the chunks of relatively firm, tart quince. The term "marmalade", originally meaning a quince jam, derives from marmelo, the Portuguese word for this fruit.

The fruit can be used to make a type of wine. Because of its often high acidity, which is mainly due to its malic acid content, these wines are usually sweet dessert wines that are high in alcohol. In the Balkans and elsewhere, quince brandy and quince liqueur are made. In Carolina in 1709, John Lawson allowed that he was "not a fair judge of the different sorts of Quinces, which they call Brunswick, Portugal and Barbary", but he noted "of this fruit they make a wine or liquor which they call Quince-Drink, and which I approve of beyond any that their country affords, though a great deal of cider and perry is there made, The Quince-Drink most commonly purges.

Quince is native to the Eurasian area, including Uzbekistan, Armenia, Turkey, Hungary, Macedonia, and other nearby regions. Historically, quince may have played a much larger role than most people expect. Some researchers actually think that when “apples” were referenced in ancient history, they were more likely talking about quince, which were much more common in those areas.

You can utilize quince in jams, jellies, and puddings, as well as used in a similar way to pears as a side dish or a breakfast food. Different countries use quince in different ways, often using the juice as a flavoring agent. However, the real benefit of quince is eating the skin and the fleshy fruit, since it is packed with beneficial nutrients, including vitamins, minerals, phenolic compounds, antioxidants, and dietary fiber.

Nutritional Value of Quince

Given below is the amount of nutrients present in 100 gm of quince: 

Carbohydrates - 15.3 gm

Sugars - 12.53 gm

Dietary fiber - 1.9 gm 

Fat - 0.10 gm

Protein - 0.4 gm

Water - 83.8 gm

Vitamin A - 40 μg

Niacin (Vitamin B3) - 0.2 mg

Vitamin B6 - 0.04 mg

Folate (Vitamin B9) - 8 μg

Vitamin C - 15.0 mg

Calcium - 8 mg

Iron - 0.7 mg

Magnesium - 8 mg

Phosphorus - 17 mg

Potassium - 197 mg

Sodium - 4 mg

Energy - 60 kcal (240 kJ) 

Health & Nutrition Benefits of Eating Quince 

Being rich in dietary fiber, quince is good for those people who are trying to lose weight and maintain a healthy body.

Quince boasts of antioxidant properties, which helps the body fight against free radicals and reduces the risk of cancer.

Researches have revealed that quinces might be rich in various anti-viral properties.

Consumption of quince has been found to be beneficial for people suffering from gastric ulcer.

Quince juice is known to have tonic, antiseptic, analeptic, astringent and diuretic properties.

It is believed that eating quince is good for maintaining the optimum health of an individual.

Regular consumption of quince not only aids in digestion, but also helps lower cholesterol.

The presence of potassium in quince helps the body keep high blood pressure in check.

The vitamin C present in quince helps reduce the risk of heart disease in individuals.

If consumed on a regular basis, quince proves beneficial for those afflicted with tuberculosis, hepatic insufficiency, diarrhea and dysentery.

Those suffering from liver diseases and eye diseases would surely benefit from regular quince consumption.

Being rich in antioxidants, quince is believed to be helpful in relieving stress and attaining calm.

Quince is low in saturated fat, cholesterol and sodium, while having lots of vitamin C, dietary fiber and copper.

Quince juice is good for those suffering from anemia, cardiovascular diseases, respiratory illnesses, diseases of the gastrointestinal tract and even asthma.

The juice as well as pulp of boiled or baked quince fruit serves as a good anti-emetic remedy.

Availability of Quince in India

Quince is a temperate fruit growing in just a few area of India, namely Jammu and Kashmir. Limited production also occurs in Himachal Pradesh. Sir Walter Roper Lawrence extolled the quinces growing near the Dal Lake as far back as his 1895 book, “The Valley of Kashmir.” These regions are some of the only areas capable of growing the fruit, as quince requires periodic cold temperatures nearing 7 Celsius in order to flower with a warmer, temperate climate throughout the rest of the year.

According to the 2000 edition of “The Journal of the Indian Botanical Society,” Kashmir cultivates approximately 470 hectares of quince, mostly in the Baramulla and Budgam districts. These trees possess great genetic variability, holding promise for improved and refined varieties. 

The season arrives in late fall—just as the surrounding trees slowly change colors, quince fruits go from brown to glorious yellow and herald their arrival with a fragrant, tropical smell.

Where to find Quince in India

Despite being unknown throughout the rest of the country, quince is common in Kashmir. Those frequenting the area during the autumn months are bound to stumble across these hardy fruits. In fact, most every Kashmiri has heard of quince based on its ubiquity in several regional dishes and stews. Quince is not shipped to many other parts of the country, making it rather difficult to find outside of these areas.

Taste of Quince

Quinces can be a bit like guava: immensely promising based on its powerful, glorious aroma, only to disappoint once bitten. Quince has a remarkably tough texture, making it nearly impossible to get a nibble of the dry fruit. These efforts to get even a small bite are not rewarded either, as the taste is astringent, tart, tannic and generally unpalatable.

Though California growers have managed to turn some varieties of quince into a soft, juicy and non-astringent fruit, such types are the exception and have not made their way to India’s soils.

Quince, like plantain, only comes alive when it’s cooked. When heated for a lengthy amount of time, its flesh turns a beautiful rosy color and becomes soft, tender, tangy yet mildly sweet from the concentrated sugars. Heating removes the bitter astringency of the fruit, making it significantly more palatable. Some cooking techniques also impart quince’s rich aroma into certain foods and drinks.

Quince Brinjal (Bumtchoonth Wangun)

Ingredients

1 quince, peeled, cored, and sliced

2 slender eggplant (light pink-purple ones preferred)

1 1/2 T fennel powder

2 t coriander powder

1 t ginger powder

1/2 t turmeric powder

1 t cayenne pepper powder

2 cloves

1 tejpatta

1 green cardamom

2 green chillies, slit (optional)

1/2 t Kashmiri garam masala

2 T yoghurt

a pinch hing

2-3 T mustard oil

salt to taste

Method

Section the Quince- 10-12 slices

Make a thin paste of all the spice powders except the hing/ Asafoetida,  Keep aside,

Heat oil and saute the Quince sections

Drain and keep aside,

Saute the Brinjal slices till golden

Add Hing to the rest of the oil [ add more oil in tsps, if needed]

Add cardamom, cloves and tejpatta,

Turn down heat and add the spice paste,

Cook for a couple of minutes,

Add yogurt paste and cook for a couple of minutes,

Add the quince and eggplants,

Add the slit green chillies,

Add enough water to cover the vegetables

Cook on medium high for about 30 minutes until the quince is cooked.

Season with garam masala and serve.

Health Benefits Common Mallow

The common mallow is part of the large family of Malvaceae plants that include cotton, okra and hibiscus. It is an edible plant that has been used for medicinal care as well as food. The fruits are round and have cheese-like wedges which give the common mallow its nickname, cheese plant. Mallow stems are flexible and come from a central point, often lounging on the ground. This wild edible is used as herbal medicine in a variety of ways. It is an anti-inflammatory, diuretic, demulcent, emollient, laxative and an expectorant.

Malva neglecta is an annual growing to 0.6 m (2ft). It is also known as common mallow in the United States and also buttonweed, cheeseplant, cheeseweed, dwarf mallow and roundleaf mallow.[2] Although often considered a weed, this plant is often consumed as a food.This is especially true of the seeds, which contain 21% protein and 15.2% fat.The plant is an invasive species in the United States.

Other Names: button weed, cheese mallow, cheese weed, cheeses, dwarf mallow, garden mallow, low mallow, malice, round dock, round-leaved mallow, running mallow

Distinguishing Features: Common mallow is a winter or summer annual or biennial, freely branching at the base, with a prostrate growth habit. It is a low growing weed, with a deep fleshy tap root. The seeds germinate through the summer and broken stems can also root. This plant has stems that originate from a deep tap root and are low spreading with branches that reach from a few centimetres to almost 60 centimetres long.

Flowers: The flowers are borne either singly or in clusters in the leaf axils blooming from June to late autumn. They have 5 petals and are white, pinkish or lilac flowers that measure on average, 1 to 1.5 cm across.

Leaves: Common mallow leaves are alternate, on long petioles, circular to kidney-shaped, toothed and shallowly 5-9 lobed, 2-6 cm wide. Short hairs present on upper and lower leaf surfaces, margins and petioles.

Height: This plant can grow anywhere from 10 to 60 cm in length.

Habitat: The common mallow likes to grow in lawns, gardens, roadsides, waste areas and cropland. It originated in Europe, Asia, and Northern Africa and is also in the Americas and Australia.

Edible parts: All parts of this plant are edible. The leaves can be added to a salad, the fruit can be a substitute for capers and the flowers can be tossed into a salad. When cooked, the leaves create a mucus very similar to okra and can be used as a thickener to soups and stews. The flavour of the leaves is mild. Dried leaves can be used for tea. Mallow roots release a thick mucus when boiled in water. The thick liquid that is created can be beaten to make a meringue-like substitute for egg whites. Common mallow leaves are rich in vitamins A and C as well as calcium, magnesium, potassium, iron and selenium.

Health Benefits 

Common mallow has many similar health uses as marshmallow (Althaea officinalis).

Common mallow is a popular herb to treat respiratory problems since it has healing properties that may help the mucosa of the upper respiratory tract. The herb contains a lot of mucous substances that cover the inflamed tissue with a protective layer.

A tea made from the leaves or flowers may be used as a remedy for cough, catarrh and hoarseness. The flowers and leaves should be allowed to soak for a few hours in lukewarm water before use. To preserve the medical properties of the plant, don’t use boiling water.

Today, the dried flowers and extracts are used in many commercial tea blends and over-the-counter medication intended as a relief for coughs.

Tea made from the herb is said to help nursing mothers to produce more milk.

Malva sylvestris has also its uses as a source of food. The seeds taste similar to young hazel nuts and they can easily be included in green salads along with the leaves and flowers. The use of common mallow in the kitchen is mostly forgotten but it definitely deserves to make a comeback.

Recipe

Common Mallow and  Lotus Root

Common Mallow(Sochal) is a wild vegetable found anywhere on the road sides, parks, playgrounds, grazing lands etc. It can also be grown in our kitchen gardens easily. Tastes fabulous after cooking.

Ingredients 

75o g Common Mallow leaves (mallow leaves).

250 g nadir (lotus stem).

Salt to taste.

3 saboot sookhi laal mirchi (red dried whole chillies).

1.5 table spoon laal mirch powder (red chilly powder).

1/4 table spoon saunth powder (ginger powder).

1 medium size pyaaz (onion).

3-4 ladles of mustard oil.

1 pinch hing (asafoetida).

Method

Clean Common Mallow, wash 3-4 hours before cooking to drain off the water, peel off the nadir, cut into round chips, wash and keep aside. Cut and wash onion.

Heat oil in a deep pan, fry nadir and keep in a bowl.

Fry onions till brown and turn the stove on low flame, put mirchi powder and stir till dark red colours appears.

Add salt, hing, ginger powder, stir and add Common Mallow leaves and stir gently so that oil and other contents mix with the leaves evenly.

As soon as sap of the leaves start coming out add fried nadir and saboot mirchi.

Cook on low flame with occasional stirring till the liquid dries up and oil appears.

Serve the vegetable with boiled rice.

Health Benefits of Purslane

Portulaca oleracea (common purslane, also known as verdolaga, pigweed, little hogweed, red root, pursley, and moss rose) is an annual succulent in the family Portulacaceae, which may reach 40 centimetres (16 in) in height.It has smooth, reddish, mostly prostrate stems and alternate leaves clustered at stem joints and ends. The yellow flowers have five regular parts and are up to 6 millimetres (0.24 in) wide. Depending upon rainfall, the flowers appear at anytime during the year. The flowers open singly at the center of the leaf cluster for only a few hours on sunny mornings. Seeds are formed in a tiny pod, which opens when the seeds are mature. Purslane has a taproot with fibrous secondary roots and is able to tolerate poor, compacted soils and drought.

Purslane, raw Nutritional value per 100 g (3.5 oz)

Energy 84 kJ (20 kcal)

Carbohydrates 3.39 g

Fat 0.36 g

Protein 2.03 g

Vitamins

Vitamin A 1320 IU

Thiamine (B1) (4%) 0.047 mg

Riboflavin (B2) (9%) 0.112 mg

Niacin (B3) (3%) 0.48 mg

Vitamin B6 (6%) 0.073 mg

Folate (B9) (3%) 12 μg

Vitamin C (25%) 21 mg

Vitamin E (81%) 12.2 mg

Minerals

Calcium (7%) 65 mg

Iron (15%) 1.99 mg

Magnesium (19%) 68 mg

Manganese (14%) 0.303 mg

Phosphorus (6%) 44 mg

Potassium (11%) 494 mg

Zinc (2%) 0.17 mg

Other constituents

Water 92.86 g

Approximately forty varieties currently are cultivated

Nutrition

Soft, succulent purslane leaves have more omega-3 fatty acids than in some of the fish oils. If you are a vegetarian and pledge to avoid all forms of animal products, then here is the answer! Go for this healthy dark-green leafy vegetable and soon you will forget fish!Botanically, this herbaceous leafy vegetable belongs to the family of Portulacaceae and scientifically known as Portulaca oleracea.

Other common names in place for this green leafy are pursley, pigweed, or verdolaga.

Purslane contains more omega-3 fatty acids (alpha-linolenic acid in particular) than any other leafy vegetable plant. Studies have found that purslane has 0.01 mg/g of eicosapentaenoic acid (EPA).It also contains vitamins (mainly vitamin A, vitamin C, vitamin E (alpha-tocopherol), vitamin B, carotenoids), and dietary minerals such as magnesium, calcium, potassium, and iron. Also present are two types of betalain alkaloid pigments, the reddish betacyanins (visible in the coloration of the stems) and the yellow betaxanthins (noticeable in the flowers and in the slight yellowish cast of the leaves). Both of these pigment types are potent antioxidants and have been found to have antimutagenic properties in laboratory studies.

100 grams of fresh purslane leaves (about half a cup) contain 300 to 400 mg of alpha-linolenic acid. One cup (250 ml) of cooked leaves contains 90 mg of calcium, 561 mg of potassium, and more than 2,000 IUs of vitamin A.

A half-cup of purslane leaves contains as much as 910 mg of oxalate, a compound implicated in the formation of kidney stones. Cooking purslane reduces overall soluble oxalate content by 27%.

When stressed by low availability of water, purslane, which has evolved in hot and dry environments, switches to photosynthesis using Crassulacean acid metabolism (the CAM pathway): At night its leaves trap carbon dioxide, which is converted into malic acid (the souring principle of apples), and, in the day, the malic acid is converted into glucose. When harvested in the early morning, the leaves have ten times the malic acid content as when harvested in the late afternoon, and thus have a significantly more tangy taste.

Purslane is native to Indian sub-continent and now distributed widely across the continents but actually as a wild weed. There exist varieties of pusley with variation in leaf size, thickness, and leaf arrangement and pigment distribution. This hardy herb plant requires relatively less water and soil nutrients and grows well sunny sunny climates. The plant grows up to 12-15 cm in height as a low-lying spread.

Pursley is widely grown in many Asian and European regions as a staple leafy vegetable. Its leaves appear thick, contain mucilaginous substance, and have a slightly sour and salty taste. Leaves and tender stems are edible. In addition to succulent stems and leaves, its yellow flower buds are also favored, especially in salads.

Purslane seeds, appear like black tea powder granules, are often used to make some herbal drinks.

Health benefits of Purslane

This wonderful green leafy vegetable is very low in calories (just 16 kcal/100g) and fats; nonetheless, it is rich in dietary fiber, vitamins, and minerals.

Fresh leaves contain surprisingly more omega-3 fatty acids (a-linolenic acid) than any other leafy vegetable plant. 100 grams of fresh purslane leaves provide about 350 mg of alpha-linolenic acid. Research studies show that consumption of foods rich in omega-3 fatty acids may reduce the risk of coronary heart disease, stroke, and help prevent the development of ADHD, autism, and other developmental differences in children.

It is an excellent source of Vitamin A, (1320 IU/100 g, provides 44% of RDA) one of the highest among green leafy vegetables. Vitamin A is a known powerful natural antioxidant and an essential vitamin for vision. it is also required to maintain healthy mucusa and skin. Consumption of natural vegetables and fruits rich in vitamin A is known to help to protect from lung and oral cavity cancers.

Purslane is also a rich source of vitamin C, and some B-complex vitamins like riboflavin, niacin, pyridoxine and carotenoids, as well as dietary minerals, such as iron, magnesium, calcium, potassium, and manganese.

Furthermore, present in purslane are two types of betalain alkaloid pigments, the reddish beta-cyanins and the yellow beta-xanthins. Both pigment types are potent anti-oxidants and have been found to have anti-mutagenic properties in laboratory studies.

Purslane Indian Recipes 

Kulfa Saag

Ingredients

Kulfa leaves 1 kg

Oil 125 gm

Turmeric powder ½ tsp

Red chili 4 (whole)

Ginger 1/2 inch (sliced thinly)

Onion 125 gm (sliced)

Salt to taste

Red chili powder to taste

Green chili 6 (whole)

Garlic clove 4 (sliced)

Cumin ½ pinch

Cooking Directions

Clean and wash kulfa saag/leaves and then cut it thinly.

Add saag in pot and cook on low flame.

The leaves will release water during cooking and it will cook in its own water.

Now heat half the oil in a pot and add onion, fry till golden.

Then add turmeric, green chili, red chili powder and whole red chili. Cook these spices for a while.

Now add kulfa saag/leaves and cook on low heat.

When water dries, then heat the remaining oil in a frying pan. Fry ginger, garlic and cumin in it for tempering (baghar).

Pour it over kulfa saag.

Delicious kulfa saag/leaves is ready to serve with gram flour bread.