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Carrot Koshimbir

Carrots are a great snack — crunchy, full of nutrients, low in calories, and sweet. Carrots are rich in antioxidants like beta-carotene and lutein, which protect the body against damage from free radicals and may reduce the risk of chronic diseases by improving the immune system. The body converts beta-carotene to vitamin A, which is essential for good vision and preventing night blindness. It is also important for growth, development, and immune function. Eating fat (oil used for tempering and walnuts in this recipe) with cooked carrots can help you absorb more of the beta-carotene. Vitamin A and antioxidants also contribute to healthy skin. Carrots are rich in carotenoids, which may help protect against several types of cancers like prostate, colon, and stomach cancers, leukemia, and breast cancer in women. Carrots contain potassium, which helps regulate blood pressure, and fiber, which can lower cholesterol levels. Vitamin K and calcium in carrots contribute to strong bones and may help prevent osteoporosis. The fewer calories and fiber in carrots can help with weight management by promoting fullness and satiety and healthy digestion. The insoluble fibers in carrots may reduce your risk of constipation and promote regular bowel movements. The soluble fiber can also help lower blood sugar levels by slowing down your digestion of sugar and starch. Soluble fibre, like pectin, also feeds the friendly bacteria in your gut, which may lead to improved overall health and decreased risk of disease. Moreover, certain soluble fibres impair the absorption of cholesterol from your digestive tract, helping to lower blood cholesterol. Carrots have a low glycemic index, so they are good for diabetics because they prevent a rapid spike in blood sugar.

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Pineapple Sasam Raita

Pineapple is a versatile fruit and though not easy to cut, it is delicious. The sweet and sour taste of the pineapple combined with coconut and spices is refreshingly different. This salad is best had fresh.

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Wild Mango Sasam Raita

Mangoes are a great source of various nutrients, including vitamins A and C, folate, fiber, and copper. They are also relatively low in calories and fat. The body converts the beta-carotene in mangoes into vitamin A, which may help improve vision, skin health, and immune function. Vitamin C is a great antioxidant that may help reduce the rate of aging. The folate (a B vitamin) in mangoes assists cell growth and development, particularly during pregnancy. Mangoes also contain copper, a mineral that plays a role in energy production, nerve function, and immune health. The most ignored component in our nutrition is fibre which is very important for digestion and bowel movement. It also helps regulate blood sugar so is great for diabetics and mangoes are a good source of this dietary fiber. Coconut is high in fat and calories while moderate in carbs and protein. Most of the fats are medium-chain triglycerides (MCTs), which are absorbed intact in the small intestine and used by the body to produce energy. It’s the high content of manganese in coconut that not only supports enzyme function but also fat metabolism. The copper in coconut helps bone formation and heart health. Apart from manganese and copper, coconut is also rich in other minerals like selenium, phosphorus, potassium, and iron. Coconut contains a very high amount of insoluble fibre that doesn’t get digested but works to move food through the digestive system and helps bowel health.

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Mango Sasav Raita

Mangoes are a great source of various nutrients, including vitamins A and C, folate, fiber, and copper. They are also relatively low in calories and fat. The body converts the beta-carotene in mangoes into vitamin A, which may help improve vision, skin health, and immune function. Vitamin C is a great antioxidant that may help reduce the rate of aging. The folate (a B vitamin) in mangoes assists cell growth and development, particularly during pregnancy. Mangoes also contain copper, a mineral that plays a role in energy production, nerve function, and immune health. The most ignored component in our nutrition is fibre which is very important for digestion and bowel movement. It also helps regulate blood sugar so is great for diabetics and mangoes are a good source of this dietary fiber. Coconut is high in fat and calories while moderate in carbs and protein. Most of the fats are medium-chain triglycerides (MCTs), which are absorbed intact in the small intestine and used by the body to produce energy. It’s the high content of manganese in coconut that not only supports enzyme function but also fat metabolism. The copper in coconut helps bone formation and heart health. Apart from manganese and copper, coconut is also rich in other minerals like selenium, phosphorus, potassium, and iron. Coconut contains a very high amount of insoluble fibre that doesn’t get digested but works to move food through the digestive system and helps bowel health.

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Sweet and Sour Raw Mango Pickle

Raw mangoes are not only yummy but have high fiber, zero cholesterol, and are nutrient rich. They stimulate our gastrointestinal tract to secrete various digestive enzymes and help reduce digestive problems, including acidity, indigestion, constipation, and morning sickness. They are rich in vitamins A, C, and E, which boost our immunity, improve gum issues, reduce the risk of blood disorders, and help fight many diseases by increasing white blood cells in our body. Raw mangoes contain magnesium and potassium, which enhance the healthy functioning of our heart and the antioxidant mangiferin in them may help reduce the risk of heart disease. Other antioxidants in them may help improve vision and eye health, reduce inflammation and decrease the risk of cancer. Green mangoes are also rich in nutrients that promote collagen synthesis which in turn improves skin health and stimulates hair growth and helps keep the scalp healthy.

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Raw Mango Raita with Coconut

Raw mangoes are not only yummy but have high fiber, zero cholesterol, and are nutrient rich. They stimulate our gastrointestinal tract to secrete various digestive enzymes and help reduce digestive problems, including acidity, indigestion, constipation, and morning sickness. They are rich in vitamins A, C, and E, which boost our immunity, improve gum issues, reduce the risk of blood disorders, and help fight many diseases by increasing white blood cells in our body. Raw mangoes contain magnesium and potassium, which enhance the healthy functioning of our heart and the antioxidant mangiferin in them may help reduce the risk of heart disease. Other antioxidants in them may help improve vision and eye health, reduce inflammation and decrease the risk of cancer. Green mangoes are also rich in nutrients that promote collagen synthesis which in turn improves skin health and stimulates hair growth and helps keep the scalp healthy.

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Sarson Ka Saag (Spicy Mustard Greens Vegetable)

Sarson or mustard greens have a strong bitter, spicy flavor that is distinctive and makes it so special. They are low in calories and high in nutrients including many health-boosting antioxidants like flavonoids, beta carotene, lutein, and vitamins C and E that fight free radicals (unstable molecules) that can damage your cells. It is for this reason that sarson leaves can protect your skin and lower risk factors of diabetes. Both raw and cooked mustard greens are a phenomenal source of vitamin K, which is best known for its vital role in helping with blood clotting. It’s also been shown to be essential for heart and bone health. The greens are also a great source of several B vitamins, including thiamine (B1,) niacin (B3,) and pyridoxine (B6.)

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Shepuchi Bhaji with Channa Dal (Dill Leaves Bhaaji with Bengal Gram)

A lot of Indians cook a pulse and a vegetable together making the dish more nutritious, delicious, and filling. Channa dal is great to combine with dill leaves, fenugreek leaves, cabbage, capsicum, and bottle gourd, snake gourd, ridge gourd, etc. either in a dry vegetable or curry form. Dill leaves are rich in a variety of nutrients including Vitamin A, C, D, riboflavin, manganese, folate, iron, copper, potassium, magnesium, zinc and dietary fibres. These nutrients and antioxidants, not only protect the cells against free radical damage but also promote healthy vision, augment skin, boost immune functions, treat digestive anomalies, remedy sleep problems, fortify bone health, relieve respiratory infections, regulate hormonal balance, and enhance reproductive health.

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