There is a strong bond between North Indian, winter months and...

Sarson da saag and Makki di roti…

Sarson aka MUSTARD aka Rai

Travelling to India in the winter months gives a mesmerising view of vast yellow fields of mustard plants. There are varieties of mustard harvested in India such as black , yellow, brown, white , torai Indian rape , rugosa or Indian mustard. Mustard is the most important oilseed crop of India. The cultivated mustard in the country is a mixture of three spices Brassica compestris , Brassica jincea , Brassica nigra. Most of the mustard grown in the country is in the northern states. Uttar Pradesh is the leading producer of mustard

Earlier mustard oil was the oil of importance of Indian dishes . Pickling is incomplete without mustard oil . After globalisation, other oils are available in the market and people ignore this valuable mustard oil.

This is a spice which has connected whole India by various mouth-watering dishes. Be it the sarson ka saag (mustard leaves )from Punjab , shorshe (mustard paste) maach from West Bengal , kashundi (bottled mustard sauce ,south Indian mustard green curry, Laixaak gahori (pork in mustard greens) of the North East India

Mustard belongs to a phytochemical rich vegetable named for their cross shaped flowers. Cruciferous vegetables are touted for their powerful healing compounds that exhibit cancer fighting activity in laboratory studies.

Mustard seeds have a pungent , slightly smoky flavour. It is an essential part of curry powder.

The spice value of mustard seeds is due to the glucosinolates , a class of anticancer phytochemicals. Glucosinolates when ingested are metabolized into various beneficial compounds as indoles , isothiocyanates and sulforaphane. Thiocyanates which are present in them as glycoside are released by the action of the enzyme in the presence of moisture under suitable conditions.

Indoles and isothiocyanates are partially responsible for the strong taste of the leaves.

Indole -3-carbinol offers protection against hormone dependent cancers such as breast cancer.

The protective value of mustard against the effects of chemical carcinogens was assessed in rats. It was observed that mustard powder caused elevation of those enzymes which reduce the toxicity of harmful chemicals or protects the cells against their effects. It also prevents damage to the DNA or the genetic material of the cell. It was found to reduce the change in cell caused by benzopyrene.

Mustard seeds and leaves both contain allyl isothiocyanates. Inhibits the growth of cancer cells. They may short circuit the enzymes that activate carcinogens as well as stimulate the production of natural anticancer enzymes.

Mustard seeds are useful in arthritis.

The seeds are helpful for prevention of baldness.

The volatile oils of the seeds may clear the congestion due to colds and flu.

To relieve aches and pains due to cold , apply a mustard plaster , a traditional congestion remedy. Crush a few tablespoons of mustard seeds , add the powder to about 100 g flour and mix it with a little water to form a paste. Apply to the chest and leave on for 15 minutes.

For treating head cold , spice up the food with hot mustard. It can remedy congestion and make the nose run.

To remove earache, stir mustard powder into warm water to form a thin paste, spread onto a handkerchief and place behind a sore ear for 15 minutes, it may work.

A mustard bath may help people with heart and circulation problems. It will increase circulation, open pores and stimulate sweat glands. Mix mustard with cold water, after a few minutes, strain the mustard water and pour it into a hot bath.

Mustard green contains lutein , a carotenoid, that is linked to a reduced risk for macular degeneration and cataracts. Lutein is under investigation for its potential to inhibit atherosclerosis and to prevent lung and colon cancer.

Mustard greens have goitrogens so when it is eaten in large quantities and basically uncooked, it has the potential to interfere with the absorption of iodine and slow thyroid function.

Welcome to India during the winter months, travel and enjoy the mustard sauce , gravy , leaves curry and benefit from the phytochemicals stored in it.

"Be a happy and healthy foodie".

A for Apple

An apple a day keeps the doctor away, Right? Why?

🍎 Crunch an apple  

 If you grind at night due to bruxism, tucker out the jaw by munching on an apple before retiring, it helps.

High cholesterol 

Fruits Like apples get the cholesterol lowering punch from pectin. To get the amount of pectin about 2 ½ cups of fruit is required. Eat a  guava in the morning, an apple at lunch and some papaya at dinner, for example, cholesterol levels can lower nicely. 

Constipation 

One small apple supplies about 3 grams fiber. Eat it. 

Suffering from diarrhoea 

Avoid apples as they are poorly absorbed carbohydrates. 

Put more fiber into your diet

Leave the skin on the apples when you bake them.

Diverticulosis 

Eat an apple instead of fruit juice.

Flu

Eat lightly and wisely. Eat applesauce. 

Food poisoning 

Drink Clear liquids like apple juice.

ASAFOETIDA : Tempering is incomplete without it.

It is the gum resin exuded from the rhizome of several species of Ferula. It contains gum , resins and essential oil in varying proportions which together are responsible for the strong flavour. In India, we use flavouring curries , sauces and pickles in conjunction with other spices. We have certain mouth watering dishes like hing aloo (potatoes with a distinguished flavour of asafoetida) , hing kachori (asafoetida flavored a type of fried bread ) , and many more. It is basically added to the pulse preparation for its carminative action. Pulses are a bit difficult to digest so hing helps to ease out the digestion and remove the bloated feeling.

The therapeutic goodness are as follows -

It is used in Ayurveda.

Recommended in constipation.

Helps to eradicate intestinal worms.

It has a carminative effect and facilitates the passage of flatus.

It is applied on the stomach of infants as a relief from colic pain.

Relief from asthma.

Advised for patients of Ischaemic heart disease.

So next time you gorge on pani puri or golgappas or puchkas just have hing ka pani with it . You will enjoy the taste and you will feel lighter . Amazing! !

There is nothing better than a pinch of turmeric in India : It's an Auspicious spice.

Turmeric is not only a spice but our tradition. It is found in almost all Indian households.

Before the Internet age , people used to send wedding cards. They used to put a 'teeka' on each card before sending. On the wedding day , a good amount of turmeric paste was applied to the groom and bride so that they have a glow on the skin. The bride gives a glass of milk to the groom to drink on the wedding night. Raw turmeric is used in all religious occasions. Turmeric holds the major role in granny's treatment. So ,why is turmeric so necessary for us? There must be some reason for using turmeric for centuries. It might be possible that the introduction of turmeric as a spice may have been motivated by its preventive properties against many diseases rather than it's value as a flavouring agent. It is used as a common home remedy.

Turmeric contains a phytochemical compound curcumin , which lends yellow colour to it. It has antioxidant abilities.

Curcumin helps to protect against cataracts. It protects the lens of the eye from becoming cloudy.

Turmeric contains phenolic acids, which are a subgroup of plant polyphenol that may have the ability to destroy free radicals as well as activate cancer fighting enzymes in the body, which helps to reduce tumor early in the cancer process.

It has been found in research that turmeric prevents the rise of cholesterol in blood. Effective in Ischaemic Heart Disease.

Turmeric helps to get rid of intestinal worms.

It is a common home remedy for respiratory disease such as influenza , bronchitis and bronchial asthma, common cold and cough . A tsp of turmeric boiled with a cupful of milk is the cure. It is also taken with coriander and cinnamon as a relief.

Helps to cure rheumatism.

In prevention of dietary deficiency anaemia, turmeric plays an important role.

Turmeric along with Indian gooseberry is also considered to be useful in diabetes .

Turmeric water is believed to be an effective remedy against urticaria.

For the cure for haematuria it is taken with Indian gooseberry.

Prescribed for abdominal gas, fever,liver disease, urinary diseases.

It is used locally for cleaning wounds and ulcers. It is used as a poultice for boils. Applied on itchy skin. Along with neem , used to cure pimples.

Mix with warm milk and drink in the night to reduce fatigue and aches.

Local application is beneficial in sprains and inflammation of joints. Used in eye and ear infection. People wash inflamed eyes with turmeric water.

Why is turmeric so special? It has a high content of potassium. Also contains calcium , phosphorus, iron , vitamin A and nicotinic acid and essential oil.

Many scientists have conducted various researches to know the benefits of turmeric. The antimicrobial of curcumin was observed. It was observed that the antibiotic effect was there but it was less effective than the other antibiotics . The inhibiting effect of fungal infection was shown by Mishra and Sahu (Indian journal of Pharmacol,9,269,1977). Gujral and coworkers (1953)showed that turmeric helps in the healing of wounds. Dr.Subbarao and associates found that there is less rise in cholesterol levels in the body . There is so much research regarding the benefits of turmeric.

Turmeric water is my favourite. I start my day with a glass of lukewarm turmeric water. I feel fresh and I have seen improvement on my digestive system , skin , and haemoglobin level . And surprisingly my bones don't ache .!!!

CHILLIES: Ohh !Lal Mirch! An indispensable and common ingredient of Indian food

We use it so much but chilli is not indigenous to India. It was introduced by the Portuguese about 500 years ago and we loved it. Previously, we used to add black pepper to our food to provide the necessary pungency.

It is grown all over India and we produce it on a large scale.

It is rumoured to be very harmful and people are mostly advised not to have it but then also we use it because we love spicy food. If the food is rich in spices and chillies and oil , it will obviously irritate the stomach leading to adverse effects. My granny used to soak whole red chillies in warm water for some time and then use it in curries. She used very less oil but the curries used to have a good rich colour but not pungent. She was a great cook and knew how to extract the benefits of the spices. I also try to follow the same tradition. At that time, they did not use powdered spices but whole and freshly ground spices and they were healthy in their nineties. We use chillies in almost all dishes , be it pulses , rice preparation ,vegetable preparation, meat or fish preparation, snacks , sauces , chutneys, pickles , raitas , or if it is the green one , then raw .

Why?

We have an extreme climate all over India, we have extreme hot to extreme cold to extreme humid to extreme dry across the country and every Indian cuisine uses chillies as a spice. Incredible!!

The pungent principle in chillies is due to an alkaloid , Capsaicin (8-methyl-N-vanillyl-6-nonenamide). This pungent phytochemical supplies the "heat" in chilli. It may ease congestion by increasing secretions in the nose and airways. Studies suggest that capsaicin may also detoxify cancer causing compounds and encourage cancer cell death. The hotter the chilli, the greater the capsaicin content.

Chillies are high in vitamin C content. It may enhance our defence against respiratory ailments. It may also help to reduce the harmful effects of environmental oxidants that can worsen allergy and asthma symptoms. It may enhance the function of immune cells. The combined antioxidant power of beta carotene and vitamin C may help to prevent cataracts and macular degeneration. Although vitamin C will not cure the common cold or influenza, vitamin C may prevent the onset of these viruses and it may also reduce the duration of symptoms. Folate and iron are best absorbed from plant sources when accompanied by a source of vitamin C so anaemia may be prevented. Preliminary clinical studies suggest that vitamin C may have a benefit by widening blood vessels and promoting excretion of environmental toxins, such as lead ,which can contribute to high blood pressure.

Chillies add spark to the love life. This antioxidant vitamin C may shield against oxidative damage, which can reduce sperm count and quality. Vitamin C is also thought to help maintain blood vessels and improve blood flow diminished by atherosclerosis, a frequent underlying cause of impotence.

The colour of the ripe fruits is due to carotenoid pigment. It has antioxidants. Lutein and zeaxanthin , carotenoid pigment, are concentrated in the macula and retina , which suggests they may protect vision cells from oxidative damage. Observational studies associate a lower risk for macular degeneration with diets rich in lutein and zeaxanthin.

Chilli helps digestion.

It stimulates the taste buds which result in increased flow of salivary amylase helping the digestion of starchy foods.

It has Disease protective effect.

Local application of capsaicin for toothache initially releases substance P which makes the nerve sensitive.

Ingestion of capsaicin is reported to increase fibrinolytic activity in the blood and thus reduce the chance of thromboembolism.

Capsaicin cream may relieve pain in diabetic neuropathy.

It may help to relieve joint pain , osteoarthritis , osteoporosis and rheumatoid arthritis. Capsaicin may be present in borage oil capsules or salves. This natural ingredient reduces inflammation.

Neurogenic bladder may be beneficial when treated with capsaicin.

For temporary relief of congestion from sinusitis, eat chillies. Capsaicin, a powerful and fiery compound that acts as a mucolytic agent by breaking up mucus and promoting mucus flow , offering temporary relief from pressure in the sinuses.

Use chilli powder in moderation and taste between each addition to ensure that a dish is not fiery. Use a mortar or spice mill or grinder to grind the spice so that the flavour is retained. Buy whole red pepper and grind it so there is no adulteration. Spices should heighten the taste of the food, not overpower it. So use chillies lightly or in moderation. Chillies lose their flavour or become bitter if added to bubbling hot oil. It releases it's aroma and tastes better when lightly sautéed. For chopping fresh chillies , it is a good idea to wear rubber gloves to avoid burning of hands , eyes and lips .

So enjoy the spiciness of chillies in mirchi ka salan , or as a tempering in sambhar , rasam , curries , veggies, lemon rice , curd rice , etc , etc, etc but please do not overdo with chillies as it will act as an irritant for the stomach and will cause problem.

Be cautious! !

Chillies in large amounts produce gastritis and even cause hematemesis. Chilli powder causes marked exfoliation of stomach lining. They are not tolerated by those who suffer from dysentery or have an irritable colon. Pungent food provides a burning reminder during defecation the following day. It can also produce bleeding in people suffering from piles.

TULSI

Tulsi or basil. A plant which is worshipped since time immemorial. Indians do not consider it as a herb but it is a plant which is worshipped. A plant which is worshipped as a goddess , taken care of like an individual. The leaves are air purifiers. It is considered so powerful that it is given on cooked food and drinking water at the time of eclipse, the plant is placed near the dead body. It is a part of worship. And the amazing fact is on a certain day the wedding of Tulsi takes place.

Tulsi green tea or tulsi leaves in milk tea gives a good aroma and flavour. It is offered to Gods and the "prasad"is chewed. The leaves are taken with honey by the singers to improve their sweet voice. Actually, it prevents us from many health problems.

Tulsi gets relief from

Gastrointestinal disorders

Lung disorders

Heart disorders

Fever

Kidney problems

Headache

Influenza

Malaria

Intestinal worms

Headache

Gout

Catarrh

Bronchitis

Influenza

Cough

Viral fevers

Neuralgia

Ringworm infections

Earache

Hearing Impairment

Gastric ulcers

It can be used as mouthwash.

Use as a natural nasal spray.

Take tulsi tea. Add cardamom, cloves and cinnamon, ginger , black pepper, saffron for the added benefits.

But excess tulsi can increase the production of ulcers.

So, worship it , nurture it, keep it as an indoor plant as an air purifier. Break the flower buds and store them in a tea leaves container and enjoy the drink .

CUMIN SEEDS or JEERA

My day ends with a cup of fennel and cumin tea. It helps me to start my next day in a refreshing way. I feel light after having it. My stomach is clear and free of water retention.

The dried fruits of Cuminum cyminum contain thymol.

Cumin is available as the whole seed or ground.

It's a major ingredient of curry powder.

Cumin water is used as a carminative.

It is also given to children to prevent intestinal colic.

Wards off bacteria and food borne microbes, such as E.coli. May be a potential antioxidant and may have anticancer effects.

Cumin is a spice , overcooking cumin remains in the body's excretion and secretions for hours after eating and can impart body odor.

Make plain rice interesting by adding cumin "jeera rice". Use it in savory , soups , stews , curries , marinades , salsas , chutneys, relishes , grills , non veg dishes as lamb or chicken dishes. Or roast it and powder it and sprinkle on fresh curd "raita". It is loved by Indians.