July Issue 2021

Green Leafy Vegetable's ROLE OF GLVs IN DAILY DIET Have you ever thought what role do greens play?

FOOD STORY Check out our regular column for interesting facts about various foods.

FIND OUT WHY! Ever wondered how greens help you stay healthy?

JULY ISSUE 2021

TEAM EDITOR IN-CHIEF/ BANSARI RAO CO- EDITORS / SONU MISHRA, DR. DVIJ MEHTA WEBSITE / NUTRITIONINSIGHTS.IN CONTRIBUTORS / FAGUN GANDHI/ ASST. PROF. SUYASH SINGH & ASST. PROF. SACHIN MANDLE/ DR. LAKSHMI MENON/ TRUPTI BHAT/ TRISHA RAI/ DR. DVIJ MEHTA/ NANDITA DHANAKI/ RABIA MISTRY MULLA/ POOJA JAGIASI/ SHIKHA BAJAJ/ REENA POPTANI/ VAIBHAVI TAILOR COVER PAGE / <AHREF='HTTPS://WWW.FREEPIK.COM/PHOTOS/BACKGROUND'>BACKGROUND PHOTO CREATED BY SUKSAO - WWW.FREEPIK.COM</A>

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contents nutrition insights | july issue | 2021

04

15

Fagun Gandhi

Trisha Rai

ROLE OF GLVS IN DAILY DIET

COMMON GLVS IN INDIA

11

09

Trupti Bhat

Dr. Lakshmi Menon

18

21

Dr. Dvij Mehta

Rabia Mistry Mulla

MICROGREENS

BENEFITS OF GLVS

FOOD PIGMENTS

MYTHS & FACTS

06

23

Asst. Prof. Suyash Singh Asst. Prof. Sachin Mandle

Pooja Jagiasi Sikha Bajaj Reena Poptani Vaibhavi Tailor

KITCHEN GARDENING

RECIPES

Kitchen garden is a garden where mainly edibles are grown close to the house, so as to maintain a daily supply of fresh produce for cooking purposes.

Kitchen gardening mainly focuses on growing vegetables, herbs and some fruits. These crops have one thing in common, unlike grains and cereals, the kitchen garden produce has a shorter shelf life.

In old times the technologies required to refrigerate or cold store agricultural product was nonexistent, because of which fresh harvest couldn’t be stored for long time and adding to this the absence of high speedy transportation meant that perishables couldn’t be transported over a distance. This resulted in a need for growing perishables such as vegetables and herbs near the consumer (House) and hence a concept of kitchen gardening evolved.

In the modern times technological advancement meant that perishables could be stored for longer duration and could be transported to greater distances but on the other side practices such as use of chemicals in agriculture and food processing methodologies resulted in nutritional degradation of food.

Kitchen Gardening – A path to Sustainable Living -Assistant Prof. Suyash Singh & Assistant Prof.

Sachin Mandle

In present times the Covid-19 Pandemic has resulted in food scarcity and also has had a psychological impact on the population. Addressing to above issues kitchen gardening can be considered as a great practice.

A Way to Positive Living The Centers for Disease Control and Prevention (CDC) says gardening is exercise. Different activities involved in gardening such as Digging, Weeding and Pruning all fall in the category of moderate to vigorous exercise. For hundreds of years Horticultural Therapy is used as a tool for rehabilitation work after any stressful/unpleasant experience in life. It is proven by research that gardening is a stress relieving activity and improves mood, lowers anxiety depression, and boosts selfesteem.

Kitchen gardening can be followed as a hobby, resulting in adding beauty to your house and creating a fresh vibrant ambiance for living. Plants are a natural source of positive energy converting the surroundings in a positive space. Time spend in a garden or tending to plants results in lowering anxiety and depression. Being the oxygen doners, the plants in the garden also purify air and further balance the air by absorbing toxic chemicals from the surrounding.

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MICROGREENS B Y - T R U P T I

B H A T

“Microgreens -The New Super food for boosting immunity!” – Consumers can find these words all over the social media, referred by a lot of celebrity professionals such as nutritionists, dietitians, chefs, technologists, researchers and industry creating curiosity in the minds of consumers.What are they exactly?

“Microgreens” is a term used to

In a study published in the Journal

interesting organo-leptic traits and

describe young and tender edible

of

commercial potential.

seedlings

the

Chemistry,found that microgreens

Most research on microgreens has

cotyledonary leaves have fully

contain up to 40 times more

taken place in the last 7 years by a

developed and the first true leaves

nutrients compared to their mature

limited but growing number of

emerge.

counterparts.

these

international re- search groups

vegetables presents different traits

nutrients include vitamins C, E,

(Brazaityt e et al., 2018; Craver,

as compared to the already known

and

garner

Gerovac, Lopez,&Kopsell, 2017;

sprouts and the common baby leaf

immense potential for improving

Kyriacou et al., 2016; Riggio,

vegetables. Although small in size,

the nutritional value of the human

Wang, Kniel, & Gibson, 2019b;

microgreens

provide

diet, considering their high content

Xiao et al., 2012 ). This fact is also

surprisingly intense flavors, vivid

of healthy compounds. On the

a potential insight for student

colors, and crisp textures and can

other hand, they are gaining more

researchers

be served as an edible garnish or

and more interest not only for their

generate a database for nutritive

a new salad ingredient.

nutritional value but also for their

value of microgreens.

harvested

This

when

category

can

of

Agricultural

K.

and

Some

of

Microgreens

Food

to

analyse

and

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Fenugreek leaves (Trigonella foenumgraecum)– Methi When it comes to fenugreek, don’t just be limited to the seeds because the leaves are quite versatile, nutritious and delicious too. Fenugreek leaves are a rich source of iron, dietary fibre, protein, manganese and magnesium, and have antioxidant properties as well. They can aid breast milk production in new mothers and raise testosterone levels in men. They also help control your appetite and blood sugar levels as well as reduce cholesterol, indigestion and inflammation.

Fenugreek may help improve blood pressure, which can reduce the risk of developing heart conditions and improve heart health.

Colocasia/Taro (Colocasia esculenta) –Arbi Apart from giving immune system a good boost, these leaves can improve eyesight, reduce cholesterol and blood pressure, aid weight loss and improve the nervous system.Taro leaves contain the amino acid called threonine. This protein compound aids the formation of elastin and collagen which are good for healthy skin. It helps prevent skin from wrinkling and helps rejuvenate skin as well. Taro leaves also contains folate which is essential for the development of the fetal brain and nervous system.

Turmeric leaves – (Curcuma longa)– Haldi paan India and its love affair with turmeric needs no introduction. The whole world is now familiar with the spice turmeric, but how many know about turmeric leaves? Curcumin, the therapeutic component of turmericleaves is also packed with anti-inflammatory, anti-bacterial and anti-viral properties which boosts healing.Turmeric leaves are also used as food coloring and as a basic ingredient in curry powders. Turmeric leaves are purported to improve digestion and reduce gas and bloating.

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Benefits of Green Leafy Vegetables BY

DR.

DVIJ

MEHTA

Listed here are some of the medical benefits of daily consumption of green leafy vegetables that might or might not be known: Brain Function A recent study published in The National Library of Medicine found that those who ate the leafy greens each day had slower rates of cognitive decline compared to those who ate the least. Organic vegetables contain high vitamin B levels. Vitamin B has

Green Leafy vegetables (GLVs), also called leafy

been

shown

to

boost

and

enhance

the

production of neurotransmitters.

greens are plant leaves eaten as vegetables. Low in calories, yet high in fiber and phytonutrients, leafy green vegetables are great for your health in more

Macronutrients and Micronutrients GLV

provides

complex

carbohydrates,

fibers,

than one way. These superfoods ,at their best, are

proteins, and very little fat if any. The low-calorie

rich in all types and kinds of vitamins and minerals.

count makes green leafy an ideal food for weight

Not only do they help you manage your weight, but

loss. This balance of macronutrients, mainly protein

also lowers your risk of some types of cancer, heart

and fiber provide a sense of satisfaction and satiety

diseases and, osteoporosis.

with fullness.

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RECIPE

SAIBHAJI BHEE BY - POOJA JAGIASI, MSC. CLINICAL NUTRITION & DIETETICS

INGREDIENTS

250gms Chopped Spinach 50gms Lotus stem 250gms Finely Chopped Tomato 1-2 green chillies chopped 1 tsp ginger-garlic paste 1/2 tsp cumin seeds 1 tsp red chilli powder 1/2 tsp turmeric powder 1 tsp coriander powder 1/4 tsp amchur powder 2 tsp oil Salt to taste

PROCEDURE

Wash and peel the lotus stem, chop into medium size chunks.

Wash and clean the chopped spinach in normal running water, squeeze out the whole water and keep in the strainer.

Heat the pressure cooker and add oil.

Add cumin seeds, saute for few seconds.

Add green chillies, ginger and garlic paste.

Saute for few more seconds.

Add tomato puree along with the spinach and lotus stem along with 2 cups of water.

Add salt and all the spices.

Mix properly and cook for 2-3 minutes on low flame.

Cover the pressure cooker with its lid and pressure cook the dish for 4-5 more whistles.

Uncover and serve hot with rice or roti. If you want you can garnish with fresh coriander leaves.

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