Fruits and Vegetables: A picture of health

There is hardly any input by me in this post. The picture (click for enlarged view) is from Wikimedia Commons and the text material is mostly based on the website of the Harvard School of Public Health, which publishes articles to provide ‘timely information on diet and nutrition for clinicians, allied health professionals, and the public.’

Eating sufficient quantities of vegetables and fruits every day can reduce the risk of heart disease and stroke. It can also provide protection against cancer and promote gastrointestinal health and better vision. The relevant article can be accessed at:

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-full-story/index.html

A widely prevalent myth is that health food is bland and tasteless. This is blown in the article ‘Recipes The Bottom Line’. It starts with the statement ‘Healthy eating can be as delicious as it is nutritious—a feast for the senses as well as good for the body’.

You can read it at:

http://www.hsph.harvard.edu/nutritionsource/recipes/

Another write up titled ‘Knowledge for Healthy Eating’ provides tips for healthy eating. It can be accessed at:

http://www.hsph.harvard.edu/nutritionsource/index.html

There is much more useful information on related sites of the Harvard School of Public Health.

Healthy eating, happy living.

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Also see:

Photos: Vegetables for Onam

Kerala food: Peechappam, a forgotten item?

Papaya, the health fruit

This tropical fruit combines great taste and several medicinal properties. Christopher Columbus is said to have called it ‘fruit of the angels’. Botanical name is Carica papaya. Local names include PEnPe, fruta bomba, lechoza, mamão, papaw, Papol, Guslabu, pawpaw, tree melon, and đu đủ.

The plant is single stem with spiral leaves at the top. It grows up to 10 meters height depending on the specie. The drawing below by Koeh depicts the details.

Strangely it shows a forked tree. That is rather rare at least in Kerala, India, where I come from. The ripe fruit is absolutely delicious. It is an anytime table fruit. The skin which is normally greenish to golden yellow and the seeds are removed and the flesh is cut into pieces. Another way to eat it is to cut the fruit into boats with the skin on, clear the seeds and scoop out the flesh with a spoon. This is a favorite breakfast food.

Green papaya is used for cooking in many countries particularly for salads, stews and curries. In Kerala there is papaya thoran (sautéed with grated coconut), curry with ground coconut or buttermilk, kofta curry in which grated papaya is shaped into small balls and cooked in spicy gravy. My mouth waters when I think of papaya halwa that my grandmother used to make. (See Gold color chips and a golden hearted Lady )

One could write pages about the medicinal properties of papaya. Here is a sample list: aphrodisiac, excellent source of vitamin A & C, improves digestion, useful in high blood pressure management, good for heart health, effective in treating skin disorders and fungal infections. The list goes on. For details you can visit http://www.whfoods.com/genpage.php?tname=foodspice&dbid=47

Papaya, especially the skin of the raw fruit has latex which contains an enzyme known as papain. It is available in the shops for use as meat tenderizer and for helping digestion. It is also said to have contraceptive properties and to induce abortion. Pregnant ladies are, it seems, advised to keep off papaya.

The photo below from Olavipe shows a male papaya tree with flowers. The male tree also has fruits but they don’t grow big enough to be served ripe on table. The larger ones among them can be used for cooking.

Papaya is certainly one of the healthiest and tastiest fruits in the world.

Click on photos for enlarged view.

Ends.

Photo credits:
Top – AK Kepler, believed to be public domain
Center – Wikimedia Commons Public Domain
Bottom – Abraham Tharakan. Can be used freely for non-commercial purposes giving due credit.

Mangoes: First ones of the season at Olavipe

I took this photograph at Olavipe about two weeks back. The mango trees in that area had flowered early this year but because of mist at night and clouds, most of the blooms dropped off. Normally there would be another round of flowering. I hope it happens and that we would have a good supply of the ‘king of fruits’.

How did the name ‘mango’ originate? One story is that it stems from the Tamil word mangkay. The Portuguese called it manga. That is the Malayalam name as well. According to Wikipedia, the Vedas refer to it as ‘food of the gods’.

The fruit is considered to be very healthy. Mangoes are fiber rich and are known to be a good source for Vitamins A and C, beta carotene and potassium. The calories, sodium and fat content are low. It is said to increase sexual potency and to have medicinal properties too.

Mangoes have an important place in several Indian cuisines. Traditionally many people in India have been using the twigs and leaves from mango trees for cleaning teeth. Possibly the idea of chlorophyll toothpastes was inspired by this.However, some people are allergic to the sap and even the fruit itself, and to parts of the tree.

The mango tree is considered as a symbol of love. In many parts of India, mango leaves are invariably used for decorations on festive occasions.

Even as I write this my mind is on the tender mangoes that are growing to maturity back home. Of course one can buy the fruit anywhere, but for me there is nothing like the mangoes of Olavipe. I plan to be there when they ripen.

A Public Domain image from Wikimedia Commons showing details of mango is reproduced below:

Ends.

Also see:

Mango trees: 'ottu mavu' and 'nattu mavu'

Mango Memories

Kerala Cuisine: Manga thera (mango mat) recipe

A power-pack for breakfast.

This is a banana based breakfast recipe that is flexible, simple to make, considered to be very healthy, and tasty.

I won’t write much about the benefits and nutritional value of bananas because that would cover several pages. Generally, these wonder fruits are supposed to build immunity, help in blood purification, provide energy and assist digestion. They combine vitamins (A, B6, C, E), minerals, and fiber along with several other beneficial nutrients and medicinal properties. A medium sized banana is supposed to have only 86 calories.

For this recipe what is required is the Kerala banana (most of it comes from Tamil Nadu), which is locally called Nendran/Nenthran or Ethakkai. The famous Malabar (Kerala) chips are made from these before they ripen. The fruit is usually about 7 to 9 inches long. There are several Kerala recipes using this type of banana when it is ripe or unripe. The ripe ones (boiled) are also served as a stand alone breakfast food.

Outside South India, these fruits should be available in ethnic shops.

Now the recipe for power-pack breakfast for one:

Ingredients: 1 fully ripe Kerala banana, 1 chicken egg, 2 slices of whole wheat bread.
Method:

1. Cut off about half inch from both ends of the banana
2. Steam it with skin on till fully done. If the fruit is too big, it can be cut into 2 or 3 pieces
3. When done, remove the skin and the strings on the outside of the flesh. (Removing strings is optional.)
4. Cut the banana lengthwise and open it out fully to form a base sheet.
5. Remove the strings of tiny seeds in the middle of the banana (optional)
6. Top with freshly fried (to individual preference) egg
7. Serve with 2 slices of whole wheat bread.

I have this breakfast sometimes. My choice is lightly fried egg because the yolk would spread on the boiled banana.

(Acknowledgement: My wife, Annie.)

Also see
Ammachi's Health Recipe - may lower cholesterol, blood sugar.