High on vitamin C and antioxidants, drumstick helps to combat against common cold, flu and stave off several common infections. The anti-inflammatory and anti-bacterial properties of drumstick assists in lessening the symptoms of asthma, cough, wheezing and other respiratory problems.Drumsticks have long, dark green bumpy pods running along the length and fleshy pulp inside the pod encasing each seed.These pods have a faint bitter taste combined with slight sweetness.

Benefits

• Drumsticks are rich in antioxidants that reduce the risk of heart diseases and type 2 diabetes.
• They are also a rich source of vitamin B, C and Iron that reduces inflammation and are good for skin, teeth and bones.

Storage and Uses

• Make sure there is no moisture on the drumstick. Chop it into pieces and refrigerate in an air tight container.
• Cut them into finger length pieces and use them in sambar, curries, etc.

Nutrition Facts

Energy              37 Kcal

Carbohydrates  8.53 g

Protein              2.10 g

Total Fat           0.20 g

Cholesterol       0 mg

Dietary Fiber     3.2 g

Vitamins

Folates              44 µg

Niacin                0.680 mg

Pyridoxine        0.120 mg

Riboflavin         0.074 mg

Thiamin              0.053 mg

Vitamin A          74 IU

Vitamin C          141 mg

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Raw Green Bananas have an abundance of potassium, fibre, vitamin C, vitamin B6, high levels of antioxidants, and several phytonutrients. The main component of unripe bananas is starch. Green bananas contain up to 80% starch measured in dry weight. Bananas have a relatively low glycemic index (GI) of 42–58, depending on their ripeness.Bananas are also a good source of other fibre types, such as pectin. Some of the pectin in bananas is water-soluble.

Benefits

Raw bananas are rich in fibre and potassium, vitamin B6 & C. It helps keep the digestive tract healthy.

It increases insulin sensitivity, helping people with type 2 diabetes control blood sugars and aids blood pressure control.

It helps to control blood sugar, manage weight and lower blood cholesterol levels.

Storage and Uses

Store them in a cool, dry place away from direct sunlight. Raw banana can be boiled and then mashed, flavoured with spices and used as a filling to make cutlets, samosas and vadas. It is also used to make the very popular banana chips and bajjis.

Nutrition Facts

• Choline 9.8 mg
• Carbohydrates 22.84 g
• Dietary fibre 2.6 g
• Folate (B9) 20 μg
• Fat 0.33 g
• Magnesium 27 mg
• Iron 0.26 mg
• Manganese 0.27 mg
• Pantothenic acid (B5) 0.334 mg
• Niacin (B3) 0.665 mg
• Phosphorus 22 mg
• Protein 1.09 g
• Potassium 358 mg
• Riboflavin (B2) 0.073 mg
• Sodium 1 mg
• Thiamine (B1) 0.031 mg
• Sugars 12.23 g
• Vitamin C 8.7 mg
• Zinc 0.15 mg

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Onion is used for treating digestion problems including loss of appetite, upset stomach, and gallbladder disorders; for treating heart and blood vessel problems including chest pain (angina) and high blood pressure; and for preventing “hardening of the arteries” (atherosclerosis). Onions are known to be rich in biotin. Most of the flavonoids which are known as anti-oxidants are concentrated more in the outer layers, so when you peel off the layers, you should remove as little as possible. Onion can fill your kitchen with a thick spicy aroma. It is a common base vegetable in most Indian dishes, thanks to the wonderful flavor that it adds to any dish.

Benefits

• Onions are high in sulphur, Folic acid, Amino acid, vitamin B6 and B9. It has high quantities of water and naturally low in fat. It is high in phytochemical compounds.
• Onions are known to have antiseptic, antimicrobial and antibiotic properties which help you to get rid of infections.If a piece of onion is inhaled, it can slow down or stop nose bleeding.
• Those who have sleeping disorders or insomnia can have a good night sleep if they have an onion every day.

Storage and Uses

• Store in a cool dry place, need not refridgerate.
• Freezing onions, soaking them under water and keeping the root intact before chopping are some methods to reduce tears while chopping them.

Nutrition Facts

Amount Per 100 grams

Calories                       40

Total Fat                       0.1 g

Saturated fat                0 g

Cholesterol                  0 mg

Sodium                        4 mg

Potassium                   146 mg

Total Carbohydrate      9 g

Dietary fiber                 1.7 g

Sugar                            4.2 g

Protein                          1.1 g

Water                               89%

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Cluster beans are good for diabetics as they have the highest fiber content among all vegetables which in turn prevents a rapid rise in blood sugar levels after a meal. Very rich in dietary fiber, cluster bean offers heart health benefits. It also helps in maintaining a well digestive system. It also contains Vitamin C that makes bones and teeth stronger, The amount of folic acid content is essential for pregnant women

Benefits

• Cluster beans are rich in minerals like potassium, folate, Iron and calcium. They are a rich source of vitamins such as A, B and K.
• Cluster beans and their seeds have enormous medicinal value and are packed with health benefits like decreasing blood sugar levels and cholesterol.

Storage and Uses

• Store unwashed fresh beans in a perforated plastic bag and refrigerate. Whole beans stored this way will stay for a week.
• Tender cluster beans are steamed, boiled, fried and even put into curries.

Nutrition Facts

Portion Size               130 g

Amount Per Portion       46

Calories

% Daily Value *

Total Fat                       0.4g

Total Carbohydrate     6.9g

Dietary Fiber              4.8g

Sugar                          2.6g

Protein                        3.9g

Calcium                      203mg

Iron                              5.2mg

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Bottle gourd is a vegetable high on water and is a rich source of vitamin C, K and calcium. It helps in maintaining a healthy heart and brings down bad cholesterol levels. The juice is also beneficial for diabetic patients as it stabilizes the blood sugar level and maintains blood pressure. Considered as one of the healthiest vegetables around, the flesh of bottle gourds are full of water and taste slightly bitter.

Benefits

• Bottle gourds keep the body hydrated and assist in weight loss.
• They treat urinary tract infection and sleeping disorders while reducing liver inflammation, easing digestion and safeguarding hair against premature greying.

Storage and Uses

• To keep it as fresh and healthy as possible, store the entire gourd in a plastic bag or sealed container and refrigerate.
• Chopped gourds can be stored in a glass or steel container and refrigerated.

Nutrition Facts

Energy                  14 Kcal

Carbohydrates      3.39 g

Protein                   0.62 g

Total Fat               0.02 g

Cholesterol           0 mg

Dietary Fiber         0.5 g

Vitamins

Folates                                  6 µg

Niacin                         0.320 mg

Pantothenic acid        0.152 mg

Pyridoxine                 0.040 mg

Riboflavin                  0.022 mg

Thiamin                     0.029 mg

Vitamin A                 16 IU

Vitamin C                10.1 mg

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Snake gourd is rich in Vitamins A, B and C, Potassium, Magnesium, Calcium, Iodine, Iron and the presence of antibiotic qualities in the vegetable is considered to boost immunity. The juice applied to the scalp can remove dandruff. The juice can clean blood vessels and improve circulation

• Snake gourds are true to their name as they have a long, curved shape with light green speckles and a waxy green skin.
• Their firm flesh is embedded with seeds and they taste like cucumber and have a slightly bitter taste.
• The fruits are orange in colour when ripe and pulpy red after complete ripening.

Benefits

• Snake Gourds are diuretic and increases urination that helps detoxify the body.
• They improve digestion and increase hydration.
• It also improves the respiratory system functions and stimulates growth of new hair.

Storage and Uses

• Keep snake gourds in a plastic bag or in an air tight container and refrigerate.
• Snake Gourds are added to various Indian dishes like curries, dal and sambar, avial.

Nutrition Facts

Energy             14 Kcal

Carbohydrates  3.39 g

Protein             0.62 g

Total Fat                      0.02 g

Cholesterol                  0 mg

Dietary Fiber     0.5 g

Vitamins

Folates           6 µg

Niacin             0.320 mg

Pantothenic acid   0.152 mg

Pyridoxine                  0.040 mg

Riboflavin                   0.022 mg

Thiamin           0.029 mg

Vitamin A                   16 IU

Vitamin C                  10.1 mg

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Ladies Finger is healthy as the vitamin Folate (B9) present in ladies finger is required in blood RBC production. There are also fair amounts of vitamin C, which boosts immunity. There are good amounts for dietary fiber present and hence good for diabetics and weight loss

Nutrition Facts

100 grams of bhindi contains 7.03 gram carbohydrates, 2 gram protein, 0.1 gram fat and 9% fiber. It is packed with folate, niacin, Vitamin C, Vitamin E and Vitamin K. Other than these, it is also rich in calcium, copper, iron, magnesium, manganese, phosphorous and zinc.

Benefits

Ladies finger is a common Ayurvedic food that is being used to help lower blood sugar levels and control different types of diabetes.

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Brinjal has antioxidant and phytochemical contents, Good for Diabetics. Brinjal has a Glycemic Index of 15 which is low, Great for weight loss. Brinjal is low in calories, High in Fibre, Good for Blood, Low sodium, May Have Cancer-Fighting Benefits.

Storage and Uses

• Bottle brinjals are a nutritionally rich food item. They are rich in dietery fibres, Vitamin C and K, phytonutrient compounds and anti-oxidants.
• They help in keeping cholesterol levels in check and helps in weight loss while being excellent for controlling blood sugar levels and are also known for preventing cancer and heart diseases.
• Brinjals are not good for long time storing. So, consume within a few days and store in a cool spot, away from direct sunlight.
• If not consumed within 2 days, refrigerate by wrapping in a paper towel or perforated plastic bag and use within a week.

Nutrition Facts

Energy                24 Kcal

Carbohydrates         5.7 g

Protein                1 g

Total Fat             0.19 g

Cholesterol                       0 mg

Dietary Fiber            3.40 g

Vitamins

Folates              22 µg

Niacin                0.649 mg

Pantothenic acid   0.281 mg

Pyridoxine                       0.084 mg

Riboflavin                         0.037 mg

Thiamin           0.039 mg

Vitamin A                         27 IU

Vitamin C                       2.2 mg

Vitamin E                        0.30 mg

Vitamin K                       3.5 µg

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Local tomatoes are partly sour and partly sweet and contain many seeds inside which are edible. The red colour present in tomatoes are due to lycopene, an antioxidant.We selectively pick organically grown tomatoes from the our farms.

Storage and Uses

Store tomatoes stem side down in a single layer, at room temperature, away from the sunlight. Ripe tomatoes should be refrigerated if they need to be stored for a long time.
Tomatoes are used in salads, soups, curries, pickles, etc. Tomatoes that are cooked with a touch of oil gives more lycopene than raw ones.

Benefits

Tomatoes contain lycopene, an antioxidant that reduces the risk of cancer and heart-diseases. They protect eyes from light induced damage.
Essential for pregnant women as these tomatoes protect infants against neural tube defects.

       Nutrition Facts Serving Size 100 g

• Calories: 18
• Water: 95%
• Protein: 0.9 grams
• Carbs: 3.9 grams
• Sugar: 2.6 grams
• Fiber: 1.2 grams
• Fat: 0.2 grams

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