Mustard Greens


Mustard Greens have a strong flavor and has anti-cancer properties

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GEEK TALK

Brassica juncea

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Mustard Greens

DID YOU KNOW?

Native to India, and very popular today in African and Indian cuisine, mustard greens are another healthy cruciferous vegetable. With edible leaves, stem, and seeds, mustard greens are known for their crunchy texture and peppery taste.

 

Mustard greens are sometimes prepared in salads but also are commonly cooked before eating. Grown year-round but best from December through April, mustard greens have a strong flavor and the seeds of mustard greens are a major ingredient in dijon mustard.

KITCHEN PHARMACY

  • As with many cruciferous vegetables, mustard greens are believed to have anti-cancer properties as one of their many health benefits.
  • In addition, mustard greens have shown to be a good anti-oxidant and anti-inflammatory and they are believed to help lower cholesterol.
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Green Beans

Green prevents birth defects and diabetes

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GEEK TALK

Phaseolus vulgarise

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The common bean, string bean, field bean, flageolet bean, French bean, garden bean, haricot bean, pop bean, snap bean, yellow bean, kidney bean, wax bean

DID YOU KNOW?

Commonly referred to as string beans or french beans, green beans are known for the sweet flavor from the outer pod. Green beans belong to both the same genus and species as black beans, pinto beans, and kidney beans and there are over 130 known varieties of green bean varying in pod color amongst many other traits. They are often boiled, stir-fried, or even turned into a green bean casserole.

KITCHEN PHARMACY

Green beans have shown to promote good cardiovascular health and their high levels of flavenoid help reduce birth defects. In addition, green beans have been linked to strong immune systems as well as helping prevent type 2 diabetes.

RECIPES USING THIS INGREDIENT

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Leek


Leek helps prevent atherosclerosis and Type-2 Diabetes

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GEEK TALK

Allium porrum

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Leeks

DID YOU KNOW?

Very popular for hundreds of years in Europe and the Mediterranean, Leek is recently growing in popularity in America. A close relative to Onions and Garlic, the Leek has a more subtle and sweet taste than the onion and can be eaten raw, boiled or fried.

Commonly used in soups, the edible part of the leek is the bundle of leaf sheaths sometimes referred to improperly as the stem or stalk.

KITCHEN PHARMACY

Leeks are believed to support good cardiovascular health as well as help prevent atherosclerosis, type 2 diabetes, obesity, and rheumatoid arthritis.

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Okra

Okra reduces birth defects and prevents stomach ulcer.

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GEEK TALK

Abelmoschus esculentus

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Lady’s fingers, Bhindi (Hindi), Quimbombó

DID YOU KNOW?

‘Okra’ is a flowering plant and a member of the mallow family. The mellow family resemblance is best identified in ‘Okra’ in its flower form when it is funnel-shaped with five overlapping and heart-shaped petals flaring out.

There has been a lot of debate on the place of origin of ‘Okra’ as some say it originated in Ethiopia while some argue about its origin in India.

The story about the name ‘Okra’ is assumed that it derives its name from one of the Niger-Congo group of languages.

Okra is a tropical plant and best cultivates in a warm climate. India followed by Nigeria, are the top producers of ‘Okra’ in the world in 2011.

KITCHEN PHARMACY

The study published in the American Journal of Clinical Nutrition describes the importance of whole wheat rather than refined to maintain healthy body weight.

Wheat bran contains phytochemicals such as phytic acid and lignins that have shown to inhibit in vitro and in vivo growth of mammary cancer.

The protective effect of wheat bran in breast carcinogenesis is greatest at the promotional phase when supplemented to a high-fat diet. Few Other Kitchen Pharmacy is:

  • Eating okra helps to rid the body of toxins and excess cholesterol.
  • Okra helps to control blood sugar & improving immunity.
  • Okra helps in protection against developing stomach ulcers.
  • Okra reduces birth defects.
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Kale


Kale is low in calories and high in fiber

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GEEK TALK

Brassica oleracea

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Borecole

DID YOU KNOW?

Another cruciferous vegetable and especially similar to collard greens, Kale is known for its very earthy flavor, low amount of calories and high fiber content.

While it is used raw in salads, Kale can be boiled and steamed. When baked, the curly variety of kale can serve as a healthier and still delicious variety of the potato chip.

Ornamental Kale is known for its vibrant variety of colors and is often used as a garnish on certain dishes but is still edible. Kale is eaten across the globe and in some places, it is even turned into a popular juice.

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Artichoke

Artichoke is a fiber source and helps in digestion

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GEEK TALK

Cynara cardunculus

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Globe Artichoke, alacachofra alcachofera, artichaut, tyosen-azami

DID YOU KNOW?

A vegetable that has been eaten for ages, the artichoke is a relatively unknown vegetable that provides enormous benefits.

Artichokes have many uses and can be eaten stuffed, raw, cooked and can even be made into an herbal tea. The edible part of an artichoke is the buds that form within the flower heads before the flower fully blooms.

Artichokes typically range in size from as large as softballs to as small as a golf ball when they are commonly referred to as baby artichokes.

KITCHEN PHARMACY

Artichokes are believed to help digestion, improve hepatic and gall bladder function, and even raise the ratio of good to bad cholesterol. They are an excellent source of fiber and have shown to reduce the risk of heart disease as well as certain types of cancer.

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Green Onion


Green Onion’s green color prevents skin wrinkling and has anti-caner properties

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GEEK TALK

Allium cepa

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Sallions, spring onions, salad onions, table onions, green shallots, onion sticks, long onions, baby onions precious onions, yard onions, gibbons, syboes

DID YOU KNOW?

Known for their slightly deintensified onion taste and strong aroma, the green onion is a very versatile onion. While many refer to the green onion as a scallion, they actually have a small white bulb, unlike a scallion, and are slightly bigger than the scallion as well.

The green onion is pulled from the ground before its bulb is fully mature. The bulb is white in color while its stalk, which is equally edible, intensifies from light green to dark as you move further away from the bulb.

Sometimes prepared raw but also common in stir-fries as well as some salsas and dips, green onions are another delicious and nutritious veggie.

KITCHEN PHARMACY

  • The green onion has numerous health benefits and even is believed to have some anti-cancer properties and is believed to be especially helpful in preventing colon cancer.
  • They work well to reduce inflammation and also are believed to help lower blood sugar, cholesterol, and blood pressure.
  • Studies even suggest that the green onion is beneficial in preventing skin wrinkling.
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Carrot

Carrots may fight cancer and is good for the heart

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GEEK TALK

Daucus carota

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White carrot, Karot, Carrot

DID YOU KNOW?

One of the more popular vegetables today, carrots have become well-liked for their sweet taste and health benefits. While most people only know the typical orange-colored carrots, carrots actually do come in red, purple, white and yellow colors as well.

The taproot, which is the commonly eaten part of the vegetable grows underground and is a thin tapered cylindrical shape that can grow up to 10 inches tall.

Carrots can be eaten in a variety of ways such as raw, boiled, fried and steamed and are commonly seen in many vegetable dishes to add taste.

KITCHEN PHARMACY

  • Carrots are long believed to be very beneficial to overall eyesight. In addition, they are believed to help fight cancer by destroying pre-cancerous cells in tumors.
  • Carrots have shown added benefits to regulating blood pressure and controlling the heart-rate. Growth and development are even believed to be supplemented by a heavy dosage of carrots.

    • RECIPES USING THIS INGREDIENT

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Bitter Gourd

Bitter Gourd keeps blood sugar levels down and improves eyesight

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GEEK TALK

Momordica charantia

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Calabaza amarga (Spanish), Karela (Hindi), Pāhakkai (Tamil), Bitter melon

DID YOU KNOW?

Bitter Gourd as the name suggests is an extremely bitter tasting vegetable which is almost disliked by everyone. But the sad part is that it has a great nutritional value which makes it almost necessary for diabetic patients to consume it.

It is a tropical vegetable whose origin is believed to be South-East Asia. It is a fast-growing, trailing or climbing vine with thin stems and tendrils and it requires trellis to support the climbing vine.

There are two varieties of this vegetable. The large kind is long, oblong and pale green in color. The other kind is small, little oval and dark green.

This Indian Karela has many therapeutic usages and is widely used in alternative medicines to treat many diseases. Bitter melon has been used medicinally in traditional Chinese and African folk medicine for countless generations.

KITCHEN PHARMACY

  • Bitter gourd contains a hypoglycemic compound i.e. plant insulin that is very effective in keeping blood sugar levels down.
  • Bitter gourd contains a good amount of beta carotene, which is highly beneficial for maintaining and improving one’s eyesight.
  • Bitter melon stimulates easy digestion and peristalsis of food through the bowel until it is excreted from the body.
  • The vegetable is very low in calories and its pods are rich in phytonutrients like dietary fiber, minerals, vitamins, and anti-oxidants.
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Vitamin K and its health benefits

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Vitamin K and its health benefits

Blog > Vitamin K and its health benefits

Vitamin K and its health benefits

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Vitamin K and its health benefits

Named after the German word ‘Koagulation’ (or coagulation), Vitamin K refers to a group of three basic types of vitamins; K1, K2 and K3. Vitamin K1 is easily found in most plant foods, especially green vegetables, along with K3 which is found in most foods. Vitamin K2 is less common in plant-based diets, except where they have gone through fermentation in the case of tempeh or miso. The daily recommended amount of Vitamin K is 80 mcg (micrograms).

 

Vitamin K is most commonly associated with blood clotting; the process requires a complex interplay of multiple proteins, of which 4 of them require vitamin K to function. Additionally, Vitamin K has been vigorously studied for its role in bone health, where it helps maintain a healthy bone mineral density. This helps reduce risk of bone fractures, especially hip fractures. Preliminary studies show promise in the use of Vitamin K in the fight against osteoporosis and osteoarthritis.

Vitamin K is critical for the process of photosynthesis in plants, so it should come as little surprise that fresh greens are a go-to ready source.

Kale & its many varieties 

Belonging to the cruciferous family, Kale is a bona fide superfood with its high concentrations of Vit K (1 cup cooked gives >1000% DV!), minerals, and antioxidants. Do you know the many varieties of kale out there?

Curly Kale has a peppery, bitter/tangy taste. Surprisingly a single serving has more vitamin C than an orange. Great for baking into kale chips. Red Kale, with a red stem, has a similar taste to curly Kale but is much sweeter and perfect for eating raw. Lacinato Kale is super dark, thinner, soft, and rich in flavor. Best when cooked and good in salads too. Redbor Kale has a deep purple color and is best softened through cooking in soups. Baby Kale is the easiest kale to find. Smaller and tender, the leaves taste great in salads and smoothies.

Basil, also known as Tulsi meaning ‘the incomparable one’

Basil is a powerful adaptogen. Adaptogens are herbs that are stress busters (physical, chemical & biological). Use it in cooking, grind into a pesto, infuse in hot water or simply chew a couple of leaves everyday. The eugenol compound extract from basil has been widely studied for its anti-inflammatory effects, providing the same relief that many over-the-counter aspirins do. A half cup of fresh basil provides 98% DV of vitamin K and 10% DV manganese and copper.

Leeks do more than just flavor soup
They comprise 16% inulin fiber, which nourishes good gut bacteria. Studies showed that eating leeks over 2 weeks increased beneficial bifidobacterial count in the gut. Leek belongs to the allium family which also includes garlics, onions and scallions, and contains many of the same beneficial compounds the latter group posses. Similarly, let leeks sit 5 minutes after cutting so their anti-cancer compounds develop fully. 1 cup cooked leeks provide 30% DV vitamin K and 6% DV folate.

Miso is a unique source of vitamin K2
A traditional ingredient of Japanese and Chinese cuisine, miso is a paste made from fermented soyabeans, the fermentation being triggered by a mould called ‘koji’ (Aspergillus oryzae). The paste imparts the coveted ‘umami’ taste that these oriental cuisines are famous for. Miso is a great source of beneficial bacteria that strengthen our gut and enhance energy levels. Little wonder that many Japanese households begin the day with a bowl of miso soup. 1 tablespoon yields 1 cup of soup, providing 6% DV vitamin K, along with a host of other beneficial minerals. 


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