What are cruciferous vegetables ?

Cruciferous vegetables belong to a special vegetable group which is cultivated by unique and new technique form called as Cross- bearing .

Cross-bearing denotes the word CRUCIFERAE in which four petals look like a cross.

Example of cruciferous vegetables:

• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Kale
• Radish
• Arugula
• Turnips

Significance of cruciferous vegetables :

Cruciferous vegetables have lots of significance and benefits in our day today life and now a days these vegetables have risen popularity due to their Cancer-fighting properties.

Advantages of cruciferous vegetables:

• Cruciferous vegetables are low in calories
• Also a good source of folate
• Crucifers are full of vitamins like: Vitamin C,E and K
• As well as rich in fiber contents as fiber plays very important role in weight loss management
• Additionally crucifers are high in all types of Nutrients
• Moreover, cruciferous vegetables are best source of PHYTONUTRIENTS.

PHYTONUTRIENTS :

Phytonutrients are plant based compounds and also called as phytochemicals.

Plant use phytochemicals to stay healthy these compounds help in lowering the inflammation.

Also reduces the risk of developing cancer.

Benefits of phytonutrients

• Prevent low grade inflammation
• Protect us from from environmental toxins
• Dilate blood vessels and reduces BP
• Enhance the immunity
• Also protect from cardiovascular diseases
• Strengthen Red Blood cells
• Have enzymes that detoxify and strengthen the liver
• create vital sources of nutrients which fights against cancer cells
• Also phytonutrients have Antioxidants and anti-inflammatory properties
• And phytonutrients rich foods include colorful fruits and vegetables, legumes, nuts, tea, whole grains and many spices.

Types of phytonutrients

What does Cruciferous vegetables do to the body?

• Cruciferous vegetables have lots of the vitamins and minerals which body needs.
• As well as they also contain unique nutrients that promote healthy body functions
• These nutrients may help in preventing chronic diseases
• Cruciferous vegetables contain Phytonutrient called as Glucosilonates .

Some benefits of glucosinolates:

• It comes from dark green plants.
• Glucosinolates have strong Anti-inflammatory and antioxidant properties helping to protect cells from damage by disease.
• Cruciferous vegetables are high in fiber and proteins and together with glycosinolate its power increases and provide lots of health benefits like:
• Improves heart health
• Protection for cancerous cells
• Boost immunity
• Can aid with weight loss

What is sulforaphane?

• Sulforaphane is plant based compound which naturally found in Cruciferous vegetables.
• High in bio-availability which is very useful for preventing dangerous disease like cancer.

Characteristic of sulforaphane:

• It is having anti-inflammatory and antioxidant properties -like effects which help in fighting oxidative stress.
• As well as sulforaphane can help in reducing inflammation, including arthritis, cardiovascular disease and others.
• It also boost immune system ability that prevent both chronic diseases.
• Also it works as an indirect antioxidant by which it helps in preventing TYPE 2 DIABETES MELLITUS

How sulforaphane helps in treatment of cancer ?

• Sulforaphane kills cancerous cells in its early stage and it is used in extract form to treat cancers .
• As well as sulforaphane induces death of cancer cells
• Suppress cycle of cancer so their progression is limited
• Also, Inhibit the formation of new blood vessels that allow tumors to grow and anti-inflammatory activities.
• Moreover, it inhibit spreading of cancer to other locations in the body.
• All these are the properties of sulforaphane shows that it is best source to prevent cancer like diseases.

How cruciferous vegetables helpful in detoxification?

Why is sulforaphane good for the liver?

• Sulforaphane is good for liver because of it has ability to boost antioxidant effects in the body
• Also support detoxification enzymes.
• Therefore, it can help prevent the liver becoming damaged and dysfunctional.

What is detoxification ?

‘Detoxification means purification of the toxins from the body’

• Detoxification is a natural process done by our body to get rid of the toxins .
• As well as Detoxification process interacts with the body itself and removes toxins.
• Also this process keeps our body healthy.
• Improves the function of body by lowering the amount of toxins which body takes.

Therefore it supports the body’s in elimination, detoxification systems with nutrients that it requires proper functionality.

Benefits of detox:

• Detoxify/Cleanse the body
• Reduce body fat
• Removes toxins from liver and kidney
• Eliminate impurities from the lymph and intestines
• Maintains digestive functions
• Controls blood pressure
• Refuel the healthy nutrients
• Heals internal damaged cells
• Reduce refine- sugar cravings
• Helpful in sleeping problems

How to prevent cancer by using cruciferous vegetables ?

• Cruciferous vegetables helps in preventing cancer like they contain properties of fighting against cancer
• Which are coming from the compounds called glucosinolates, sulforaphane .
• Breaking down of glucosinolates into indoles and thiocyanates helps in decreasing inflammation
• As well as they lowers the risk of cancer.
• They help in protecting the cells from DNA damage.
• Also they help in inactivating the cancerous cells
• They have antiviral and antibacterial effects.
• They have anti-inflammatory effects.
• Besides they induce cell death.

Tips for taking cruciferous vegetables

• Firstly, ensure that green leaves are fresh
• Wash with cool running water just before use
• Steam, stir-fry, or sauté to retain glucosinolates, folate, a vitamin C.
• Cook just until tender/crisp, with greens still bright to avoid bad odors
• Also try roasting with olive oil, garlic, and your favorite herbs
• Enjoy raw with hummus. If the flavor is too strong to enjoy raw, steam or blanch briefly, cool in ice water, and serve cold.
• Moreover add fresh to green salads

Nutraceutical significance of cruciferous vegetables

1.Broccoli

Broccoli is full of many natural chemicals , vitamins and minerals.

Also broccoli is high in sulforaphane compound, which may help in health conditions.

These include:

• DIABETES MELLITUS : sulforaphane may help lower your blood sugar.
• CANCER: sulforaphane in broccoli might stop cancer cells from forming in your body
• OSREOPOROSIS: It help in bone stiffness, make your bones strong and decrease the brittleness of bones

2. Cauliflower

Cauliflower has a phytonutrient compound known as glucosinolates.

When we eat it they broken down into compounds that may help prevent cancer and also they help protect cells from damage and have anti-inflammatory, antiviral, and antibacterial effects.

3. Kale

• It contains Vitamin A, helpful in preventing eye and bone diseases
• VitamionC, aids in chronic disease prevention,
• It contains Vitamin K which is good for clotting of blood and bone building.
• Also it contains Folate, is the key to develop brain functioning
• Alpha-linolenic acid, an omega-3 fatty acid(healthy fat )
• Moreover helpful in cataract as it contain phytonutrients
• As well as, Kale contains beneficial Minerals like potassium, zinc , phosphorus and calcium

4 .Brussel sprouts :

Brussels sprouts have a lot of a natural, sulforaphane/ glycosinolate compound may help prevent damage to your DNA that creates cancerous cells

As well as, helps in reducing the growth of cancerous tumors

Therefore, eating a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of ( breast, liver, kidney, prostate etc).

5.Cabbage:

• Cabbage contains chemicals that helps in preventing cancer.
• Also change the way estrogen is used in the body, which might reduce the risk of breast cancer.

What are cruciferous sprouts?

Baby broccoli plant – this plant, can easily grow in your house in your kitchen and doesn’t require any soil and sun.

As well as this, baby broccoli are best source of phytonutrients which can help in fighting cancerous cells

Facts about broccoli

Broccoli is low in digestible carbs but provides a huge amount of fiber which keeps you full for longer time and promotes gut health as well as reduces the risk of various chronic diseases It is high in protein that most of the vegetables

Also broccoli contains carotenoids /beta-carotene which all contribute to better eye health.

As well as in broccoli , sulforaphane found in high amount that may play a major role in preventing prostate and colon cancer found high in :

• Broccoli.
• Broccoli sprouts
• Brussels sprouts.

Therefore , Increase your dietary intake of broccoli and other cruciferous vegetables will make your plate more healthy and nutritious.

Healthy recipes(cruciferous vegetables):

How to make easy broccoli salad ?

Broccoli salad is very nutritious and healthy as well as very easy to make and helpful in weight management .

Ingredients for broccoli salad

• 300g broccoli , broken into small pieces
• 2 carrots chopped
• 50g cashews , toasted, roughly chopped

For making pickle

• 80ml  vinegar
• 1 tbsp sugar
• ¼ tsp sea salt flakes
• 1 red onion , finely sliced

For last dressing of salad

• 50ml olive oil
• 1 tbsp maple syrup
• 1 lemon

Method

• Firstly, to make the pickle, heat the vinegar, sugar and salt in a small pan.
• Then, boil it for 1 min until the sugar dissolves, then add the red onion and stirr well
• Then, take off the heat, cover, and leave to cool completely.
• Secondly, mix the broccoli, carrots and cashews in a large bowl.
• Then add the cooled pickled onion, mix it well
• Afterward mix together the pickling liquid, oil, maple syrup and lemon juice, along with 2 tbsp cold water.
• Finally, pour over the vegetables
• Then mix until well coated.
• Lastly, serve yummy and hot broccoli salad with lunch dinner or as a snack

For more information click here

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here

Kala chana curry dish is really very famous dish of Navratri’s and a very healthy addition to your diet so why only in Navratri’s lets make our meals more nutritious by adding weekly/monthly, also kala chana have so many health benefits like, controlling blood pressure ,managing blood sugar levels and most importantly weight management and Consumption of kala chana helps to decrease cholesterol levels and this Punjabi dish doesn’t take more than 20 minutes to cook , easy to make and best source of antioxidants, vitamins, minerals ,fiber and protein and packs a healthy punch.

Ingredients for kale chane curry

• 1 Cup kale chane  soaked
• 3 Cups water
• 2 Tablespoon Oil
• ½  Chopped Onion
• 2 Chopped tomatoes 
• Ginger-garlic paste-1 tablespoon 
• Garam masala powder-1 tablespoon 
• Coriander powder-1 teaspoon 
• Cumin powder-½ teaspoon 
• Amchur powder-½ teaspoon 
• Red chilli powder-1teaspoon
• Salt(as per taste)
• Coriander leaves

Method

• Firstly, take a pressure cooker add black chickpeas and water on medium to high flame
• Then, pressure cook at high flame for 4 whistles, then lower the heat
• Then let it cook for 20-25minutes more on medium flame
• Secondly ,take a pan heat oil and add cumin seeds and sauté
• Now ,add onion and sauté till onions start changing color to brownish
• Then, add chopped tomatoes to it and sauté
• Afterward, add Ginger-Garlic Paste to it and let it cook for 1-2 minutes till cook properly
• Then add all the spices (including Garam Masala Powder, Coriander Powder, Amchur Powder, Cumin Powder, and Red Chili Powder), and fry for another 1-2 minutes.
• Finally ,mix the boiled kale chane with the prepared masala in the pan.
• Lastly ,let it cook for 3-5 minutes until properly mixed together
• Then, transfer in a bowl and garnish with some coriander leaves
• Serve hot with rice or chapatis

Advice

• You can add curd for more taste
• And use less amount of oil while frying

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

Gatte is most famous cuisine of Royal Rajasthan like Besan gatte ki sabji ! Gatta kadhi is one of the royal dish and basically gatta are gram flour dumplings that are spiced with dry spicy tasty Mar wadi masalas and which is then boiled and then cut into pieces.

This dish is completely mouth watering and loaded with the royal taste of Rajasthani’s and full of nutrient’s and little bit different from gatte ki sabji as in this recipe we use more nutritious things like we make gravy with curd or buttermilk which provide lots of vitamins and essential supplements like it gives antioxidants, rich in calcium, boost immunity, high in proteins and helpful in digestion as well and also in weight management.

Ingredients for Gatte ki sabji

• Green chilli- ginger 1tbsp
• Cumin-coriander seeds 1 tbsp
• Coriander powder 1 tsp
• A pinch of hing
• Red chilly powder 1 tsp
• Garam masala 1 tsp
• Turmeric powder 1 tsp
• 2 Cup besan(for dough and kadhi)
• 1 Cup curd
• Salt to taste
• Coriander leaves
• 2 Cups of water
• 5-6 curry leaves

Method

To make gatte

• Take all Ingredient and mix well
• Make a semi hard dough.
• Then ,set it aside for 10 min to set the dough.
• Now ,make long rolls like strips out of the tight dough with hands
• Afterward put these strips in boiling water.
• And cook for 20-25 mins.
• Then, Check its readiness until a knife inserted comes out clean.
• Now ,strain them and keep aside.
• Once cooled cut these strips into small gatte pieces

To make kadhi

• Firstly, heat oil in a pan.
• Then, add cumin seeds and let it crackle.
• Add hing, ginger, curry leaves ,green chillies and cook for few minutes.
• Now, take a bowl add besan and curd with water and make a batter
• Then, add this batter in pan and cook until oil starts coming out from the kadhi.
• Then,add masalas and gatte and let it boil.
• Stir on low flame for 10-12 minutes.
• Garnish with coriander
• Serve with rice/roti or if want Rajasthani taste then serve with bajra roti.

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

Malai koftas are paneer dumplings which is famous north Indian dish ! super popular Punjabi curry ! It taste delicious ,looks yummy and mouth watering dish and serves super delicious gravy ,which is so nutritious.

Malai kofta contains paneer, potatoes and veggies which packs a healthy punch and provide lots of essential vitamins which are very necessary for boosting immunity, controls blood pressure and maintains blood sugar levels and rich in calcium and here we use nuts which is full of essential mineral supplements.

Besides, these koftas can also be served as snack with tea coffee and full of energy, also helpful in weight management. so, hurry up go through this nutritious recipe !

Ingredients for malai kofta

• 4 Large potatoes
• Boiled 250 gms paneer
• 50 gms maida
• 1 Tbsp Coriander Leaves
• Chopped 3 Onions
• 1 Tbsp ginger garlic paste
• 2 Tomatoes
• 200 ml malai
• 2 Tbsp raisins and cashew nuts
• 50 gms cashew nuts paste
• 1/2 Tsp haldi (turmeric)
• 1/2 Tsp red chilli powder
• 1/2 Tsp kitchen king masala
• 1 Tbsp Kasturi methi (dry Fenugreek is alternate)
• Salt (to taste)
• 1 Tbsp sugar(optional)

Method

• Firstly,refrigerate the boiled potatoes for 4 to 6 hours (optional).
• Then, mash the boiled potatoes, paneer, maida together and mix it well
• Now ,add salt, chopped coriander leaves and mix well.
• Then cut the raisins and cashew nuts into very small pieces and add sugar(optional)
• Now, heat up the oil for frying.
• Then roll out the balls from the dough you prepared and stuff the dry fruit mixture inside the balls .
• Now ,fry the koftas .

Gravy preparation

• Secondly fry some onion, ginger garlic paste and tomato paste.
• Then, mix the cashew paste in 1/2 cup milk
• Then add all the dry masala into the paste and saute
• Add and a half cup of water and simmer the gravy till it’s done.
• Then add malai and kasturi methi.
• Stir the gravy till the oil starts separating
• Lastly put the fried koftas into the gravy and serve hot with chapatis.

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

Mediterranean salad is very tasty and prepared very quickly and serve as a main meal and One of the dishes that really screams summer is a good and delicious bowl of salad

This is nutritious and emphasizes whole, plant-based foods (fruits, vegetables, nuts, seeds, legumes, and whole grains), lean protein, and unsaturated fats.

 As well as, the Mediterranean diet as a healthy eating pattern for the prevention of cardiovascular diseases, increasing lifespan, and healthy aging.

Besides this, All you have to do is chop all the ingredients, make the dressing, and then mix everything together right before you serve it. 

Ingredients for Mediterranean salad

• 1 medium head lettuce, cut into thin strips
• 1 medium cucumber, chopped
• 1/2 cup tomatoes, chopped
• 1 cup no-salt-added chickpeas, rinsed and drained
• 1/2 medium red onion, finely sliced
• 2 tablespoons extra-virgin olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon pepper
• 1/2 cup Yam
• 1/2 cup tofu

Method

1. Firstly, In a large bowl, gently toss the lettuce, cucumber, tomatoes, chickpeas, onion, yam
2. Secondly, In a small bowl, whisk together the oil, garlic powder, and pepper.
3. Third and last is to Pour the dressing over the salad, tossing to combine.
4. Finally, serve this yummy salad

Tips

• Although ,I recommend using seedless cucumbers, so you don’t have to remove the seeds.
• Also ,You can replace lemon juice (sqeeze)
• You can also use fresh dill or fresh mint. 
• Store the Mediterranean salad for up to 4 days in the fridge in an airtight container. 

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

Spinach is a superstar among green leafy vegetables and aids so many health problems.

Spinach is full of insoluble fibre which helps in weight loss.

Due to its antioxidant abilities, Vitamins C, E, and A are great for your skin.

To fight against skin problems ,spinach is best source add it to your everyday diet By eating spinach, you’re just cleaning your skin from the inside out!

Spinach salad is very healthy and nutritious recipe full of all essential nutrients , vitamins and minerals and you can also add this salad to lunch as well as for dinner !

Moreover ,this salad bowl ingredients are more helpful in balanced diet and make you fit

As well as ,Spinach is packed with vitamin K for bone health and brain function, flavonoids to fight cancer and inflammation, and antioxidants that are thought to prevent a number of health conditions.

This recipe will help you reducing weight as well as keep you full

Also improving memory; helping manage diabetes; and reducing the risk of developing cancer and diseases of the heart and eyes.

 Quick to prepare, customizable, and is the perfect side salad to any meal!

Ingredients for spinach salad bowl recipe

• 5-10 Pickled beets
• 2 tablespoon Balsamic glaze(vinegar)
• 1/4 cup Sunflower seeds
• 1/3 cup Goat cheese
• 1 cup chopped Tomatoes
• 1 cup Corn
• 1 cup chopped Onions
• 7-8 cup chopped spinach
• 3-4 Chopped mushrooms

Method

• Firstly, In a large salad bowl, add spinach, tomatoes, cucumber, mushrooms and sunflower seeds
• Then add pickled beets and mix
• Secondly, In a small jar, add olive oil, balsamic vinegar, and soy sauce(optional).
• Then, screw on lid tight and shake until well mixed.
• Finally, pour dressing over salad before serving and toss gently.
• Lastly, serve immediately !

Tips

• Moreover, you can store this salad in air tight container in refrigerators’ for a week also
• Although, Lemon juice or red wine vinegar are a good substitute for apple cider vinegar.
• Toasted almonds or walnuts add additional crunch.

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here