Category Archive: Nutritional Information On Vegetables

August 20th, 2020
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Petai (Stink Beans) Health Benefits

It’s the Petai season now and they are selling very cheaply everywhere — from roadside sellers to supermarkets, wet markets and even via online platforms.  Almost everyone in our family loves the stink bean and there are a variety of easy ways to cook these beans into a glorious dish that’s bursting with flavors.  Not only is the stink bean delicious (to most people), it is loaded with nutrients and health benefits.

Petai  (scientific name: parkia speciosa) is a bean that you either love or hate it the moment you smell it. For some, it is an acquired taste.  The stink can be so pervasive that after ingestion, you will reek a strong odor characteristic of the bean for a day or two.  The aftermath of eating Petai is not something that is pleasant to deal with, especially the morning after, thus it is a major turn-off for some people, including me.

Nutritional Contents Of Petai

Petai is rich in plant protein and essential amino acids, which are building blocks of protein to ensure the proper functioning of the central nervous system.

It is a good source of minerals, and is especially high in calcium, phosphorus, potassium, and iron. Petai is high in fibre, and contains considerable amounts of vitamin C and E, as well as the vitamins A, B1, B2, and B3. This makes petai one of the most nutritious local vegetables.

A word of caution!

Before you cook the petai, make sure that you split the bean into two with a paring knife as they are prone to worms burrowing their way into the heart of the Petai as you can see from the photo below.  We usually see worms in almost half the amount of Petai that’s peeled, which is a lot!   It’s a lot of work but it sure beats biting into a crackling worm oozing with extra flavors!

 

Health Benefits of Petai

1.  Powerful antioxidants

Petai contains powerful antioxidants that can effectively scavenge harmful radicals and protect the cells from damage.  Antioxidants help to prevent oxidative stress that is the cause of many illnesses, including degenerative diseases like diabetes, hypertension, arthritis and cancer.

Numerous studies have been done to establish the antioxidant nature of petai. A high content of Vitamin C and a considerable amount of vitamin E are major compounds found in the bean contributing to its antioxidant capacity.  The beans were also found to show high amounts of phenolic compounds. Phenols act as antioxidants while exhibiting powerful antiseptic and antibacterial properties.

2.  Lowers blood sugar in diabetes and reduces cholesterol

Perhaps one of the most significant benefits of petai is its medicinal property in the treatment of diabetes.

Scientists in Universiti Pertanian Malaysia found that petai contains a chloroform extract that significantly reduced blood glucose levels in alloxan-induced diabetic rats.

Studies have also found that the hypoglycemic effect of petai is attributed to two major plant sterols present in the beans and pods, working synergistically to produce the anti-diabetic effect.

3.  Liver protector

Petai is traditionally believed to have a blood cleansing and body detoxifying effect.

4.  Anti-bacterial and anti-microbial

Cyclic polysulphides, one of the major compounds in petai, responsible for the pungent flavour of the petai, have shown to exhibit antibacterial and antifungal properties.

For this reason, petai is used in traditional medicine for the treatment of kidney inflammation which is caused by bacterial activity in the kidney (e.g. E-coli). Petai is also a remedy used for infections of the ureter and urinary bladder.

5. Lowers High Blood Pressure

The high potassium levels found in the beans can reduce the risk of high blood pressure and stroke.

6.  High in Iron

Loaded with iron, petai can easily encourage the creation of hemoglobin within the blood and thus assists in cases of anemia.

7. Constipation

Loaded with fiber, which includes petai within the diet might help recover normal bowel action, assisting to conquer the issue without making use of laxatives.

Oh Petai, though you stink and cause us embarrassment after consuming you, you’re still a very much loved bean by all 🙂

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Nutritional Information On Vegetables
February 11th, 2019
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Moringa Health Benefits

I’ve recently added organic moringa leaf powder into my diet. As the powder is bitter and has the taste of raw leaves,  I sprinkle about half a teaspoon of  powder into my coffee every other morning to mask the taste.  Moringa leaf powder does wonders in helping me ‘evacuate’ every morning.

Moringa tastes like a mix between horseradish and asparagus.  It might not have the most appealing flavor, but it’s a supplement with one of the the richest supplies of vital nutrients in the world, which makes the off-putting taste worth it.

Moringa is a nutrient-dense plant that is rich in vitamins, calcium, iron and essential amino acids. It has many healthful compounds that can benefit the body in a number of ways.  Widely known as “drumstick tree” in India, moringa goes by different names in different countries and regions.  The tree is native to India but also grows in Asia, Africa, and South America.

 

10 Incredible Health Benefits of Moringa Seeds

 

Moringa has been used for centuries due to its medicinal properties and health benefits. It also has antifungal, antiviral, antidepressant, and anti-inflammatory properties.

Moringa contains many healthful compounds such as:

  • vitamin A
  • vitamin B1 (thiamine)
  • B2 (riboflavin)
  • B3 (niacin), B-6
  • folate and ascorbic acid (vitamin C)
  • calcium
  • potassium
  • iron
  • magnesium
  • phosphorus
  • zinc

It is also extremely low in fats and contains no harmful cholesterol.

Moringa benefits - Dr. Axe

 

To date, over 1,300 studies, articles and reports have focused on moringa benefits and this plant’s healing abilities that are important in parts of the world that are especially susceptible to disease outbreak and nutritional deficiencies. Research shows that just about every part of the moringa plant can be utilized in some way, whether it’s to make a potent antioxidant tea or produce an oily substance that lubricates and nourishes the skin.

Throughout the world, moringa is used for treating such widespread conditions as:

  • inflammation-related diseases
  • cancer
  • diabetes
  • anemia
  • arthritis and other joint pain, such as rheumatism
  • allergies and asthma
  • constipation, stomach pains and and diarrhea
  • epilepsy
  • stomach and intestinal ulcers or spasms
  • chronic headaches
  • heart problems, including high blood pressure
  • kidney stones
  • fluid retention
  • thyroid disorders
  • low sex drive
  • bacterial, fungal, viral and parasitic infections
  • protects and nourishes skin

Other impressive health benefits of moringa is its ability in balancing the hormones and slowing down the effects of aging.

A 2014 study published in the Journal of Food Science and Technology tested the effects of moringa (sometimes also called “drumstick”) along with amaranth leaves (Amaranthus tricolor) on levels of inflammation and oxidative stress in menopausal adult women. Knowing that levels of valuable antioxidant enzymes get affected during the postmenopausal period due to deficiency of “youthful” hormones, including estrogen, researchers wanted to investigate if these superfoods could help slow the effects of aging using natural herbal antioxidants that balance hormones naturally.

Ninety postmenopausal women between the ages of 45–60 years were selected and divided into three groups given various levels of the supplements. Levels of antioxidant status, including serum retinol, serum ascorbic acid, glutathione peroxidase, superoxide dismutase and malondialdehyde were analyzed before and after supplementation, along with fasting blood glucose and haemoglobin levels. Results showed that supplementing with moringa and amaranth caused significant increases in antioxidant status along with significant decreases in markers of oxidative stress.

Better fasting blood glucose control and positive increases in haemoglobin were also found, which led the researchers to conclude that these plants have therapeutic potential for helping to prevent complications due to aging and natural hormonal changes.  Moringa benefits the libido as well and might work like a natural birth control compound, according to some studies.

Although it’s been used as a natural aphrodisiac to increase sex drive and performance for thousands of years, it seems to help reduce rates of conception.

How to Consume Moringa

It’s recommended that you start by taking half a teaspoon of dried moringa orally per day for three to five days, increasing your intake slowly over two weeks as you get used to its effects. Most people choose to take moringa every several days but not every single day for long duration of time, since it can can cause laxative effects and an upset stomach when overused.

Caveat

Like all supplements, the United States Food & Drug Administration (FDA) do not monitor moringa, so there might be concerns about purity or quality. It is essential to understand the validity of the claims made by the manufacturers, whether it is safe to use, and what potential side effects there may be.

There is plenty of recent research to back up the benefits as stated above, though many of the studies are still in the preliminary stages or the tests have only taken place on animals as opposed to humans, so there is plenty more to be done.

If you have a health condition, check with your doctor before you start consuming moringa.

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Nutritional Information On Vegetables
December 3rd, 2018
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Why We Should Eat Bitter Foods

Sweet foods are often preferred over bitter foods. Who would want to dig into a bowl of bitter gourd when they can enjoy comforting savory dishes or sweet desserts with gusto? Bitter foods tend to get the bad rap in the culinary world since their strong flavors can be off-putting to picky eaters. However, bitter foods are incredibly nutritious and contain a wide variety of plant-based chemicals that have significant health benefits.

Some of these benefits include a lower risk of many diseases — including cancer, heart disease and diabetes — and better gut, eye and liver health.

According to Huffingtonpost.com, America is still probably the most sugar-philic and bitter-phobic culture the world has ever known. The ancient European tradition of “digestive” bitters never caught on in America, nor do the Americans embrace the Chinese ideal of including a bitter food as part of every meal. Of the three truly bitter foods Americans eat regularly — coffee, chocolate and beer — the first two are typically vigorously sweetened.

So how does eating bitters benefit your microbiome exactly? Here’s the un-bitter truth about their digestive benefits and how to incorporate them into your diet.


Health benefits of bitter foods
Bitter foods are called bitters simply because of their taste and action in increasing saliva and stomach acids. Bitters may help to stimulate the digestive system and improve the absorption of food. That’s largely because bitters may trigger the production of stomach acid, which facilitates a variety of digestive processes when the food you’ve eaten makes its way to the intestinal region.

Bitters may increase the production of digestive enzymes, which further aids food absorption. Those extra enzymes may also help prevent food mal-absorption and leaky gut, in which food particles and/or microbes make their way out of the intestines and into the bloodstream, causing inflammation.

There’s also some evidence that bitter foods may work like prebiotics in the gut. Bitter foods are packed with fiber, both soluble and insoluble, which stimulates the growth of healthy gut bacteria. Some research suggests that bitter foods may help regulate hunger and quell cravings for sweets. These foods are plant-based and packed with vitamins and minerals as well as fiber, which makes them super nutritious.

Bitter herbs and foods run the gamut from greens, like arugula, broccoli, bitter gourd, brussels sprouts, dandelion greens, radicchio and kale, grapefruit and cranberries and herbs like mint, neem leaves, fenugreek and yellow dock.

Bitter greens like radicchio, dandelion greens, rapini, endive, kale, daikon and arugula contain phytonutrients that support the liver as it manages cholesterol, balances hormones, detoxifies the blood and metabolizes fats.

There is an appealing logic to consuming bitters for health. Just as sugar causes blood sugar, insulin, and hunger to spike and then dip — often leading, long term, to obesity and Type 2 diabetes — research indicates bitter foods can have the opposite effect, moderating both hunger and blood sugar.


One of the healthiest bitter foods is bitter gourd. Bitter gourd is a rich source of vitamins and minerals. It contains iron, magnesium, potassium and vitamins like A and C. It contains twice the calcium of spinach and beta-carotene of broccoli. Various anti-oxidants and anti-inflammatory compounds are present in bitter gourd.

Bitter gourd health benefits,Bitter gourd health tips,Karela juice benefits

Bitter gourd also helps in lowering the bad cholesterol levels, thus reducing the risk of heart disease and stroke. That’s not all. It strengthens the immune system, improves respiratory health, boosts skin health and contains anti-ageing properties.

Bitter gourd contains polypeptide, an insulin-like compound called and charantin, which has anti-diabetic properties. These components actively help in reducing the blood sugar levels. It also helps to prevent unpredictable spikes and drops in insulin levels by regulating the metabolism and use of sugar the body has consumed. Bitter gourd acts as a hypoglycemic agent. It is rich source of soluble fiber and is low in glycemic index, which helps in lowering the blood sugar level.

WHEN TO EASE OFF BITTERS

One caveat: Anyone who has acid reflux, stomach ulcers or other digestive issues may want to consult their doctor prior to starting a diet that includes bitters. It’s also possible to have too much of a good thing. Eating too many of these foods could cause unfriendly side effects like bloating, gas and diarrhea.

You’ll maximize the gut benefits of bitter foods if you take other steps to support a healthy gut and lifestyle.  Additional strategies for improving gut health include drinking enough water, eating fermented foods, reducing stress, exercising regularly, following a fiber-rich diet and cutting back on sugar and salt.

Bitter foods are filled with tons of benefits which can enhance your health and fight off various diseases. Lead a healthy and fit life with these miraculous ingredients in your kitchen always!

In the comments, please share your favorite bitter foods!

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Nutritional Information On Vegetables
September 27th, 2018
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Colored Cauliflowers

Colored Cauliflower is available in green (also known as Broccoflower), purple and orange varieties. Although it may look different than the popular white cauliflower, the taste is just the same: mild, sweet and nutty. The orange and purple cauliflower are higher in antioxidants than regular white cauliflower. Purple cauliflower’s true origin is not known, but the purple color is natural. It is the antioxidant anthocyanin that gives it the purple pigment.

Colored varieties such as purple Graffiti, orange Cheddar and stunning green Romanesco cauliflowers that are in many markets and produce aisles are now in a range of sizes. They are not genetically engineered but rather a mixture of heirloom varieties, naturally occurring accidents and the hybrids grown from them.

Where does the color come from?
No, they’re not painted or dyed! Purple cauliflower gets its beautiful hue, which can vary from pale to jewel-toned, from the presence of the antioxidant anthocyanin, which is also found in red cabbage and red wine.

Orange cauliflower was first discovered in Canada in 1970, although it took years of crossbreeding before it was widely available. The color comes from a genetic mutation that allows the plant to hold more beta carotene. It also contains about 25% more vitamin A than white cauliflower.

What does it taste like?
Colored cauliflower holds the same firmness, crumbly florets, and texture as its white counterpart, with subtle differences in taste. Orange cauliflower is also dubbed “cheddar” cauliflower, though it tastes nothing like cheese. Its flavor is mild, slightly sweet, and creamy. Similarly, purple cauliflower is mild and slightly sweet with nutty nuances.

Benefits
It provides antioxidants and phytonutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.

An article published by the Centers for Disease Control and Prevention (CDC) places cauliflower 24th on a list of “powerhouse fruits and vegetables.”

Eating more plant foods, such as cauliflower, has been found to decrease the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.

Cauliflower is high in fiber and water. Both are important for preventing constipation, maintaining a healthy digestive tract, and lowering the risk of colon cancer.

Nutrition
Cauliflower is rich in nutrients and fiber.
According to the United States Department of Agriculture (USDA) National Nutrient Database, one cup of chopped raw cauliflower, cut into half-inch pieces, and weighing around 107 grams, contains:

27 calories
2 grams (g) of protein
0.3 grams of fat
5 g of carbohydrate, including 2.1 g of fiber and 2 g of sugar
24 milligrams (mg) of calcium
16 mg of magnesium
47 mg of phosphorus
320 mg of potassium
51.6 mg of vitamin C
16.6 micrograms (mcg) of vitamin K
0.197 mcg of vitamin B6
61 mcg of folate
One cup of raw cauliflower will provide:

77 percent of daily vitamin C needs
20 percent of daily vitamin K needs
10 percent or more of daily needs for vitamin B 6 and folate

It also contains smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, and manganese.

Cooking with colored cauliflower
Colored Cauliflower is perfect with just simply steamed or roasted as a colorful side dish, pureed as a low-carb mashed potato substitute or made into faux  Cauliflower Fried ‘Rice’. Great for adding color to fresh veggie platters. The beautiful colors do not fade when they are cooked.

The purple and orange varieties have a slightly sweeter flavor than the white variety alone. To amp up the sweetness of all three (while keeping colors intact), break the heads up into small clusters and gloss with extra virgin olive oil. Sprinkle with salt and pepper and roast at 375 for about 35-40 minutes, or until the edges are caramelized. Then proceed with any recipe – using them in soups, pasta sauces, add to salads, gratins or custards. Some restaurants serve cauliflower  as an entree.  The sky’s the limit with this healthy, tasty, easy-to-cook crucifer!

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Nutritional Information On Vegetables
May 11th, 2018
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Butterfly Pea Flower Health Benefits

Also known as Asian Pigeon Wings, Blue Bell Vine, Blue Pea, Cordofan Pea and Darwin Pea, ‘Butterfly Pea’ (Clitoria ternatea) is an amazing brain boosting herb native to tropical equatorial Asia.

A traditional Chinese and Ayurvedic medicine, Clitoria Ternatea has been consumed for centuries as a memory enhancer, brain booster, anti-stress and calmative agent.  Its scientific  name is Clitoria Ternatea as the shape of the flower looks strikingly similar to one of the female organs.

Datei:Clitoria ternatea.jpg

I have been drinking an organic butterfly pea flower + lemongrass tea imported from Thailand everyday for the past one year. I seem to get hooked to this tea. The aromatic smell of the lemongrass in vivid blue is indeed a captivating and refreshing non-caffeinated tea to drink everyday.

Once hot water is added to the tea bag, the deep blue liquid changes color based on the pH level of whatever is added next. Squeeze in some lemon or add in a bit of citrus juice, and the blue changes to purple. Its beautiful natural color and health benefits that come along with it have made Blue Pea Flower tea a hit with anyone who enjoys a little whimsy in their life.

Culinary Uses of the Butterfly Pea Flower

It is not only tea that the butterfly pea flower is used for. In Southeast Asia, it is used as a food coloring which is so much healthier than chemically processed colorings. Also, in Malaysia, an extract of the flower is used to color rice in the dishes, Kuih Ketan, and Nyonya chang. In Kelantan, which is in East Malaysia, they add a few buds of the flower while cooking white rice, just to have a bluish tint to the dish.

In Thailand, a syrupy blue drink is made out of the butterfly pea flower, and this is called Nam doc anchan. Sometimes a drop of sweet lime juice is added to give it a more acidic taste. The lime juice turns the drink into a beautiful purple-pink color.

On the other hand, in Burma and Thailand, the flowers are dipped in batter and fried.

photo

 

Benefits of Butterfly Pea (Clitoria Ternatea):

Improves eyesight
Clitoria Ternatea contains an antioxidant called proanthocyanidin, which increases blood flow to the capillaries of the eyes, useful in treatment of glaucoma, blurred vision, retinal damage or tired eyes.

Improves hair growth
Rich in bioflavonoids, Butterfly Pea can promote hair growth and reduce greying of hair.

Improves skin
Butterfly Pea’s antioxidants stimulate collagen and elastin synthesis, which helps rejuvenate the skin and lessen wrinkles and other signs of ageing.

Aphrodisiac
Butterfly Pea has been traditionally used as an aphrodisiac particularly for women and used to treat menstruation problems or white vaginal discharge (leucorrhoea).

Blue Butterfly Pea Tea

Photo credits – MajesticHerbs.com

Antioxidant
Flavonoids, anthocyanins and phenolic compounds in Butterfly Pea flowers activate antioxidant activity, which helps decrease oxidative stress caused by disease causing and ageing free radicals.

Nootropic
Butterfly Pea has been shown to enhance cognitive function and boost brain function.

Diuretic
Butterfly Pea promotes normal urination, which in turn lowers blood pressure

Analgesic
Clitoria Ternatea has been used traditionally as a local anaesthetic as it has been shown to help relieve pain and swelling.

Anxiolyhic
Butterfly Pea has a calming effect on the body, reducing stress and anxiety

Anti-inflammatory
The deep indigo flowers contain flavonoids. Found in almost all fruits and vegetables, flavonoids are powerful antioxidants with anti-inflammatory and immune system benefits.

Anti-Asthmatic
It is used in common cold, cough & asthma as it acts as an expectorant and reduces the irritation of respiratory organs.

Anti-anxiety and depression
Indications are that high doses of Butterfly Pea may be adaptogenic – helping the body deal with stressors.

Anti-diabetic
Butterfly Pea has shown to inhibit glucose intake from the diet.

Anti-HIV
Butterfly Pea is one of the few herbs to contain cyclotides, which have exhibited anti-HIV effects in studies.

Anti-cancer and anti-tumor
Clitoria Ternatea’s cyclotides can cause cancer cell death by disrupting cell membrane integrity.

Anti-microbial
In several Indian studies, Butterfly Pea exhibited significant anti-microbial effects against Staphylococcus Aureus.

Anti-convulsant
Butterfly Pea has been shown to help reduce the severity and stress on the body from convulsions useful in treating epilepsy.

Anti-pyretic
Clitoria Ternatea can help reduce fever by dilating the blood vessels right beneath the skin, whereby air can cool the blood easier.

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April 12th, 2018
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Burdock Root Health Benefits

For several hundred years now, the burdock plant and burdock root have been used for purifying and flushing toxins from the blood stream. In its capacity as a diuretic, the burdock herb and root increase the output of urine, thereby flushing out excess water.

The taproot of young burdock plants can be harvested and eaten as a root vegetable. While generally out of favour in modern European cuisine, it remains popular in Asia. Burdock root is known as “niúbàng” in Chinese, which was borrowed into Japanese as gobo, and is still eaten in both countries. In Korea burdock root is called “u-eong” and sold as “tong u-eong”, or “whole burdock”.

Burdock root has been valued across continents for thousands of years for its ability to purify blood and cool internal heat. Internally and externally, it has potent anti-inflammatory and antibacterial effects on the human body. Recent studies also show that burdock contains phenolic acids, quercetin and luteolin, which are all powerful, health-promoting antioxidants.

Burdock has been used to treat both bacterial and fungal infections, including ringworm, urinary tract infections, and acne. Its antibacterial effects may also promote wound healing and help treat ulcers.

In addition, the consumption of burdock root benefits the treatment of gastrointestinal conditions, stimulates the digestive organs and also treats various stomach ailments.

Burdock is one of the only herbs that can stimulate lymphatic drainage (since lymph pumping is usually manual and requires exercise!) Because of this lymphatic cleansing ability, and its incredible plant chemical composition, burdock is a major cancer fighter, skin clearer, and liver healer.

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Burdock is used as a tonic for its immune-strengthening capabilities. It has been used for centuries as a diuretic and to clear the blood of toxins by stimulating perspiration. When applied topically, it is used to relieve certain skin conditions, such as psoriasis, acne and eczema. Burdock is also being used to lower blood sugar, to treat digestive troubles, minor skin infections, colds, sore throat, flu, HIV and rheumatoid arthritis and to stimulate bile production. Historically, burdock has also been used to treat cancer. There have not been many studies performed on burdock, so evidence of its effectiveness is mostly anecdotal.

As burdock goes to work on the liver, it is able to clear heat, anger, irritability, and restlessness. This has beneficial effects on arthritis, gout, infections, and other ‘angry’ inflammatory conditions. It further has a gentle diuretic action on the kidneys which helps clear the blood of harmful acids and aids in lower back pain, fluid retention, and sciatica.

Eaten as a food (usually peeled) in soups, stews, and stir fry, burdock is a cleansing yet strengthening food that helps lessen sweet cravings and aids in treating diabetes. Because of its slight bitter qualities, it greatly improves digestion (same reason people have always eaten bitter green salads before the main course!).

Burdock Root Possible Side Effects & Caution

Burdock root is considered safe when consumed as a food, which is done regularly in Asian countries. However, pregnant and nursing women should avoid burdock root, as it may cause damage to the fetus.

If you’re dehydrated, you should not take burdock because the herb’s diuretic effects could make dehydration worse. Additionally, if you’re sensitive to the Asteraceae/Compositae plant family, which includes ragweed, chrysanthemums, marigolds and daisies, you could possibly experience an allergic reaction to using burdock internally or externally, including dermatitis.

There are no known scientific reports of interactions between burdock and conventional medications. However, you should talk to your doctor before taking burdock if you take diuretics (burdock could make the effect of water pills stronger), diabetes medications (burdock might lower blood sugar, causing hypoglycemia) or blood-thinning medications (burdock can slow blood clotting and, when taken with blood-thinning medications, may increase the risk of bruising and bleeding).

If you’re going to undergo any type of surgery, stop taking burdock root at least two weeks before your surgery date. Burdock might increase the risk of bleeding during and after surgery.

There are no known scientific reports on the pediatric use of burdock, so you should only give burdock to children under the supervision of a doctor.

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Nutritional Information On Vegetables
October 25th, 2017
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Purple Sweet Potato Health Benefits

Of  the different colors of sweet potatoes, my absolute favorite is the purple variety. Everyone in our family loves it. We often have them for lunch.   The lavender colored cousin of the familiar orange and yellow variety of sweet potato has a very flavorful and pleasant floral aroma. Purple sweet potato is also known as Okinawan sweet potato. We love our purple sweet potatoes steamed or boiled with palm sugar, ginger and pandan leaves (screwpine leaves).

The Okinawan sweet potato is not related to the potato but is actually in the morning glory family. Native to the Americas, it was brought to Japan sometime between 1492 and 1605. The hardy plant grew well in Japan and quickly became popular in a variety of Japanese dishes. When it eventually made its way to the Hawaiian Islands, brought by the Polynesians, the crop flourished in the rich volcanic soil.

Don’t you just love the beautiful vibrant purple color of the purple sweet potato?  They are packed with anthocyanins, which may have anti-inflammatory properties.

Purple sweet potatoes are an excellent source of vitamin A. A medium potato serving yields 1,643 retinol activity equivalents — retinol being a form of vitamin A used in measuring vitamin amounts. The daily recommendation for vitamin A is 600 to 900 micrograms of retinol activity equivalents. The brightly hued tuber also contributes 812 milligrams of potassium toward your 4,700-milligram-per-day adequate intake and 58 milligrams of calcium toward the 1,000-milligram-per-day recommendation.

Purple sweet potatoes are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. The primary nutritional benefit, and the one for which Okinawan sweet potatoes are especially prized, is their high antioxidant levels. The antioxidant known as anthocyanin is the pigment which is responsible for the brilliant purple color of the flesh. It is the same pigment that gives blueberries, red grapes and red cabbage their color.

 

okinawan sweet potato Seeds,Also known as Hawaiian Sweet Potato and Uala.

These are some of the health benefits of purple sweet potatoes:

Jam-packed with antioxidants and phytonutrients.

Help lower and regulate blood pressure.

May prevent blood clots.

High in fiber and can prevent constipation

They are low in GI and can stabilize blood sugar levels, thus suitable for diabetics. As in all foods, do eat in moderate amounts.

Some studies have discovered significant antibacterial and antifungal properties in purple sweet potatoes.

Anthocyanin and other color-related pigments in sweet potato are equally valuable for their anti-inflammatory health benefits.

Good for your eyes – the antioxidant vitamins C and E in sweet potatoes have been shown to support eye health and prevent degenerative damage.

Improve your immunity – plant foods like sweet potatoes that are high in both vitamin C and beta-carotene offer an immunity boost from their powerful combination of nutrients.

Great for endurance athletes and ultra runners.

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September 8th, 2017
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Pandan (Screw Pine) Leaves Health Benefits

Pandan leaves are the love of my life!  I so heart these fragrant leaves. I love everything pandan – from pandan cakes to pandan kaya jam, pandan jelly, pandan chicken, pandan desserts, you name it, I love it. Sniffing pandan leaves and pandan powder can  lift up my mood instantly. The aroma de-stresses me.  Pandan leaves also repel my enemies – cockroaches and mozzies!  I have knots of pandan leaves in my car and in my kitchen drawers.  Pandan leaves are a wonderful natural air freshener.  If only we live in a landed property, I’ll take up half the garden and fill them with lots of pandan plants. I’ll surely be making pandan tea every day if I have access to fresh pandan leaves.  Currently I am using organic pandan powder to make pandan tea. I like mixing the pandan powder to ginger tea.

Pandan, also called screw pine (Pandanus amarylfolius) contains isoprene esters, tannins, glycosides, alkaloids and richly scented essential oils.

Uses of Pandan Leaves:

Great for Anxiety and Stress – If a person has anxiety, drinking 2 or 3 cups of pandan tea will sooth away their stress.

Great for Pain – Pandan leaves are wonderful for getting rid of pain of all kinds including arthritis, chest pains, earaches, and headaches. Drink a cup of pandan tea as needed for pain.

Gum Pain – Chewing fresh or dried leaves pandan leaves is a great way to sooth away oral discomforts and gum pain.

Natural Mosquito Repellant – Pandan extract in high concentrations can also be used to keep away mosquitos with skin application… and it’s not toxic compared to DEET and other agents which are very toxic.

GI Cramps and Spams – Pandan leaves work wonders for of the GI tract and especially stomach cramps. Drink the tea as needed.

Natural Mosquito Repellant –  Pandan extract in high concentrations can also be used to keep away mosquitos by way of topical application… and it’s not toxic compared to DEET and other agents which are toxic.

Lowers Blood Pressure – Take 2 or 3 leaves and boil in 2 cups of water and reduce to one cup — drink this tea every AM and PM to lower blood pressure.

Reduces Fevers – Pandan leaves also help to reduce fevers; drink the tea until fever subsides.

Cancer – Pandan leaf tea can also help to prevent and heal certain types of cancer.  Several lab tests were done which showed that pandan has anti-proliferative properties against some cancers.

Skin Fungus – Take fresh pandan leaves, extract the juice from the leaves and add the juice to a cup of salt water, and drink one cup a day for 3 days.

Detoxing Agent – Pandan leaf tea is also great for detoxing the liver and the body in general.

Mild Laxative for Children – Pandan tea is a mild and safe laxative for child

Healing Dandruff – Take 4 or 5 dried pandan leaves and crush them into a powder and then add a little water to make a paste and massage into scalp; it works like a charm for some people.

Heals Sunburns – Adding lots of pandan tea to a bath and soaking for a few minutes soothes away sunburns.

Natural Cockroach Repellant – Taking the tea and spraying it around the house keeps cockroaches away.

Natural Green Food Color – The longer pandan leaves are boiled the darker the green color. The resulting liquid is a natural food coloring that can be used for baking and cooking.

 

 

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August 24th, 2017
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Winged Beans (Four-Angled Beans) Health Benefits

Winged beans or most commonly called four-angled beans in Malaysia are one of the favorite beans in our household. We like sauteing the beans with sambal or with garlic and minced meat.  Four-angled beans grow well in hot conditions.  We used to have these tubers growing  in our garden when I was little, planted by my late maternal grandmother.

The unusual name of this plant is endowed due to the physical appearance of the beans which seem to have wing like features. The plant has several common names like Asparagus Pea / Beans, Goa bean and Four-angled bean.

It is primarily grown in countries such as Malaysia, India, Thailand, New Guinea, Burma etc.

Green-Winged-bean-10-seeds-Giant-Goa-bean-Princess-bean-vegetable

Health benefits of winged / four-angled beans

Niacin content

The great content of niacin present in the constitution of Winged beans helps in reducing the formation of blood clots by reducing platelet aggregation. This means it will reduce the risks of cardiovascular disorders arising out of the condition by keeping the levels of lipoprotein, apolipoprotein under control.

Great content of Riboflavin

This special vitamin is rather well known as the energy vitamin. It helps in increasing the metabolism rate and helps in the free flowing movement of blood across the system.

Defeating Diabetes

The fiber content in Winged beans helps tackle type 2 diabetes to a large extent on account of the capability to generate and maintain levels of insulin and glucose. This in turn means that the rise of insulin stabilizes and reduces the risks of diabetes. It even improves the metabolism rate, thereby reducing the levels of glucose in the body. This is a great contributing factor towards reducing the risks of ever lurking diabetes.

Bone development and growth

The great content of lysine most required for bone development and growth mostly for children is available in abundance in winged beans. Furthermore, it aids in the production of enzymes, which is of great help to recovery from surgeries and sport related injuries.

Digestion

This antioxidant helps the digestion process, build the strength in the muscles and aids against the fat deposition and building up of fat in the liver and arteries.

Elevate mood and reduce pain

Phenylalanine content helps us to stay vigilant and alert. It helps to elevate mood and reduce pain.

Generate Blood

The abundance of iron content in winged beans is a leading factor to generate blood in the body. Since iron forms the most important part in building up the levels of hemoglobin in the body, a regular intake of winged beans would mean you never have a reduced supply of fresh red blood cells to keep you fit and healthy. Furthermore, a good intake of iron also means, your hair stays shiny and your nails look healthy.

Winged beans can be eaten raw too.  I like to drizzle a little roast sesame seed dressing on my raw winged beans.

The best feature of winged beans is that all parts of the plant can be consumed.  The leaves can be consumed as spinach, the flowers can be used in salads, and the seeds can be consumed like beans or peanuts and the tubers can be consumed either raw or even cooked.    The high nutrient content that this plant provides along with the benefit that all parts of this plant can be consumed makes it very consumption-friendly. There are loads of health benefits of winged beans.

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May 1st, 2017
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“Ngai” / Mugwort Healing Herb

My acupunturist and herbalist recommended a healing herb to me known as ‘ngai’.  ‘Ngai’ is very beneficial for women’s health.  When my late grandma was still around, she would prepare a simple and delish ‘ngai’ omelette soup for my mum and me regularly.  I have not eaten ‘ngai’ for over 30 years. This is a long, long forgotten dish in my memory until my acupunturist urged me to get some. I casually mentioned this herb to my mil and she went hunting it for me. Finally, she got the herb from our regular organic vegetable seller. who plants them in her farm for own consumption and sold some to us.  My mil also managed to plant some in a pot at our little apartment balcony.


‘Ngai’ plant from our balcony.

This week, my mil whipped up the most delicious ‘ngai’ omelette cooked with old ginger strips and sesame seed oil. She cooked a big bowl and I scoffed down the entire bowl all by myself!

‘Ngai’ also has the ability to shrink uterine fibroids and I have heard of and read of several success stories, thus I’m trying to see if it works on my uterine fibroid.


Soupy ginger Ngai omelette that my mil cooked

‘Ngai’ is known as mugwort.  Mugwort is a herb that is known for its medicinal benefits and is also known as artemisia iwayomogi. The herb is typically found in Asia, Northern Europe and North America. It is mostly taken as a tonic, to increase energy levels in the body, to dispel wind from the stomach and to aid fat loss.

Mugwort is also taken by women who experience irregular periods and other issues related to the menstrual cycle.

The oil made from the extract of this herb can also be used to prevent early or untimely menopause. When it is ingested, it can cure a number of digestive disorders and help fight infections by preventing infections in the stomach.

In traditional Chinese medicine, burning mugwort in moxibustion heat therapy is one of the oldest forms of Chinese traditional medicine and is used to stimulate the flow of qi and maintain general health. It especially dispels cold and dampness.

 

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