It’s approaching the tail end of winter, and possibly the last month when you can savour the season’s goodies.
What – tired of gajar halwa, undhiyo and gajak, you say? Hard as that is to believe, you just have to take a look around for fresh seasonal delights that you may not have noticed. To be specific, we’re talking about greens.
Not just the green tuvar or lilva which is an essential ingredient in undhiyo; winter brings with it some interesting green ingredients that you can find in the local markets.
Of course, it’s the season for broccoli if you are so inclined, but when talking about local flavours we come across green tomatoes, green garlic, and the fresh green chana or harbhara – to name but a few that caught our eye.
While the cold weather probably makes you want to fill up with warming, filling foods — and agreed that they are good for you, too — don’t forget about your vitamins and minerals that come from fresh veggies. It’s important to eat seasonal foods, because that’s what Nature intends — your system needs the benefits of these vegetables and fruits at that time of the year.
Green Garlic
Green Garlic
Green GarlicYou probably know that the pungent little bulb is good for health in its mature form; well, its fresh avatar not only packs the goodness of garlic as we know it, it also has added benefits. Green garlic is an excellent source of vitamins A and C, as well as minerals like potassium, calcium, and iron — essential for maintaining healthy immune function, as well as supporting bone health and energy production.
Antioxidant: Green garlic contains a range of antioxidants, including polyphenols and flavonoids, which help protect cells from oxidative damage and can reduce the risk of chronic conditions like heart disease, cancer and cognitive decline.
Blood pressure regulation: Mature garlic is great for blood pressure, and so is the green variety. It contains magnesium and phosphorus, and aids in blood pressure control, curbing bad cholesterol and promoting the good type.
Anti-inflammatory: The anti-inflammatory properties of green garlic could help reduce inflammation and alleviate issues like arthritis and allergies.
Digestive health: The prebiotic fibre in green garlic can boost the good bacteria in the gut, supporting a healthy microbiome and help improve digestion, reduce symptoms of irritable bowel syndrome and boost the immune system.
Recipes
Green Garlic Chutney: For one cup of coriander leaves, take half a cup of green garlic, washed, trimmed and chopped. Add a green chilli, a small piece of ginger, lemon juice and salt to taste, and grind till smooth. Store in the refrigerator.
Green Tomatoes: It’s a mystery why one does not get unripe tomatoes in the market at other times of the year. But make the most of the season nevertheless, and enjoy the benefits of this vegetable, which contains vitamins and minerals that your body will appreciate.
Bone health: Green tomatoes contain a compound called tomatidine, which has been shown to combat muscle atrophy and could help in age-related muscle wasting.
Vision: The beta carotene in green tomatoes helps in improving eye health; it can prevent age-related macular degeneration which is a common concern for senior people.
Blood health: The vitamin K found in green tomatoes helps ensure normal blood clotting, as well as keep bones healthy. And vitamin E can help prevent hemolytic anemia.
Immunity: Vitamin C from green tomatoes boosts your immune system, helping to ward off seasonal colds.
Green Tomatoes
Green Tomatoes Sabzi: Chop two onions fine, saute till brown, add 4 medium green tomatoes chopped, add red chilli powder, salt to taste, and jaggery as per preference. Cover and cook till done.
Green Chickpeas: You will see roadside thela-walas with heaps of these bright green legumes in winter; most people enjoy snacking on them raw, and the fresh taste is a definite perk-up on a dull, cold day. But green chana/chickpeas or harbhara are good sources of vitamins, minerals, protein and fibre, and are little powerhouses of health benefits — so they’re more than a tasty snack!
Antioxidant: Green chickpeas contain antioxidants that help to neutralise free radicals in the body, reducing the risk of chronic diseases and supporting a healthy immune system.
Blood sugar maintenance: The low glycemic index of green chickpeas means that they have a minimal impact on blood sugar levels, which is beneficial for people with diabetes or those who need to manage their blood sugar levels for other reasons.
Bone health: Green chickpeas are rich in calcium, magnesium, and phosphorus, which are essential minerals for maintaining healthy bones and teeth
Energy levels: Low in calories and high in fibre and protein, green chickpeas can help promote feelings of fullness and reduce overeating, making them a good option for weight management. They are also a source of complex carbohydrates, which provide a steady release of energy, helping to keep energy levels stable and prevent energy crashes.
Anti-inflammatory: Compounds found in green chickpeas, such as flavonoids and saponins, have anti-inflammatory properties and can help reduce inflammation in the body and promote overall health.
Green Chickpeas
Recipe
Green Chana Chaat: You can make this with raw green chana, or cook it first if you prefer. Mix chopped onion and tomato with the chana, add salt to taste, chaat masala, lemon juice, and chopped coriander leaves. You can add red chilli powder or chopped green chillies if you like it spicy. Mix well and serve.
