Melon Milk Shake (MMS)

 Today my recipe is MMS means melon milk shake. During summer, muskmelons (cantaloupe) and watermelons are seen every where in the city to reduce the heat. Eating single fruit daily is very boring so I prefer two or more fruits to make milk shakes instead of juices. I used watermelon and musk melon, this is very healthy and tasty. As usual i used  melon fruits, milk and few drops of honey (optional) to make MMS (melon milk shake). Fruits itself have sweet taste so no need to add sugar /honey. Kids are very interesting to drink this type of milk shakes. Everyone should drink it instead of junk food in summer. It was very refreshing drink. I hope you like it too........

Melon health benefits:

Muskmelon is a good source of beta-carotene, the precursor of vitamin A. So, eating this fruit regularly will help you to improve your vision. Studies have shown that people who eat muskmelons very often are less prone to developing early cataracts. Muskmelons are also rich in vitamin C. Together, vitamin A as well as vitamin C, both powerful antioxidants, help to protect the body tissues against oxidative damage by free radicals.

Potassium, folate, pyridoxine (vitamin B₆), nicotinamide (vitamin B₃), and dietary fiber, are the other important nutrients present in the muskmelon.  Since vitamin A is known to protect the lungs and prevent inflammation, it is advisable for active as well as passive smokers to eat a piece of muskmelon daily.

Since the muskmelon is alkaline in nature when partially ripe, it is invaluable in the treatment of hyperacidity. Its high fiber content helps to prevent constipation and also reduces the absorption of fat from the gastrointestinal tract, thereby helping to control the cholesterol levels in the blood. This is probably why eating this fruit has been associated with lowered incidences of cardiovascular disorders.

Watermelon is a good source of Vitamin C and Vitamin A. It is also a very good source of vitamin B6, vitamin B1, magnesium and potassium and at the same time low in calories. Even the inner rind of this fruit which is light green or white in color is loaded with many nutrients in it. Unfortunately many of us throw this away when consuming the fruit mostly due to our lack of knowledge of its benefits or because of the unique flavor. However, with the awareness of its benefits they are now used as vegetables and used to prepare stews, fries, pickles etc.

Ingredients:

Watermelon ,cut into small cubes - 1cup

Muskmelon, cut into small cubes - 1 cup

Milk - 2 cups

Honey - few drops(optional)

Method of preparation:

1. Cut melon fruits into very small pieces and keep some pieces aside for garnishing.
2. In mixer jar, add melon fruit cubes, milk and blend them completely.
3. Add few drops of honey and mix well.
4. Transfer into glasses and garnish with small fruit pieces and chill it and serve. 

Watermelon juice

Today my recipe is very simple and tasty water melon juice. Watermelon contains more Vitamins, Potassium, low in Sodium and has little or no fat content in it. It has lot of water content (91%) and good to be consumed especially in the summer season. I have given about water melon health benefits in my previous recipe so please follow them. In summer we should take more fluids to avoid dehydration so daily we take different types of juices without sugar only. Sugar is very dangerous to increase our weight so definitely we can drink juices without sugar. we can use honey instead of sugar. My Water melon juice is very spicy and tasty.This is very ideal drink in brunch time or snacks time. I hope you like it too.....

Ingredients:

Watermelon, cut into cubes - 1 cup

Ginger slices - 1/4 tsp

Pepper powder - 1/4 tsp

Salt - 1 pinch

Honey - few drops(optional)

Lemon juice - 1 tsp

Method of preparation:

1. In a mixer Jar, add Watermelon cubes, Pepper Powder, ginger slices and Salt.
2. Grind all the above ingredients and strain the juice in a bowl.
3. Add honey and lemon juice and mix well.
4. Transfer to a glass and serve it with or without ice cubes.

Watermelon Salad

Today my summer special recipe is watermelon salad.This is a ideal salad in evening or between breakfast and lunch in summer. When summer rolls around everyone loves to get their hands on the crunchy pink stuff watermelon. Every one like to eat watermelon as it is but to give different taste we add some spices to watermelon so we get tasty salad to eat. We should eat watermelon daily to avoid dehydration in summer. I hope you like it too.........
I am giving some nutritional values about watermelon(from Google)
 
Watermelon Nutrition Facts:

• Watermelon nutrition facts show us that one wedge has 86 calories, less than 1 gram of fat, no cholesterol and less than 1% of your daily value of sodium.
• But watermelon does provide you with 22 grams of carbs, 2 grams of protein and 5% of your daily value of fiber, a healthy recipe for fat burning and weight loss. With 18 grams of sugar, watermelon is a great way to curb a sugar craving.
• Watermelon nutrition facts reveal this fruit as a jack of all trades; providing healthy amounts of virtually all essential vitamins and minerals. Vitamin B6, pantothenic acid and thiamin are also provided in significant amounts.
• Aside from sodium, one wedge of watermelon can give you at least 2% of your daily value of all minerals. Potassium, magnesium and manganese are provided in the highest amounts, with other minerals in much smaller amounts.
• Rich in electrolytes and water content, melons are nature’s gift to beat tropical summer thirst.
• Watermelons are very low in calories (just 30 cal per 100 g) and fats yet very rich source of numerous health promoting phyto-nutrients and anti-oxidants that are essential for optimum health.
• Watermelon is an excellent source of Vitamin-A, which is a powerful natural anti-oxidant. It is essential for vision and immunity. Vitamin-A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin-A is known to protect from lung and oral cavity cancers.
• Watermelon fruit is a good source of potassium; Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure; thus offers protection against stroke and coronary heart diseases.

Ingredients:

Watermelon, cut into small cubes - 1 cup

Pepper powder - 1/2 tsp

Chat masala powder - 1/2 tsp

Salt - 1 pinch

lemon juice - 1/2 tsp

Honey - 1 tsp

Method of preparation:

1. Keep the watermelon cubes into refrigerator for sometime.
2. Before serving add pepper powder, salt, chat masala, honey and lemon juice and mix properly.
3. Now yummy and tasty watermelon salad is ready to eat.

Muskmelon Juice

  Today my recipe is musk melon juice. In summern excessive sweat secretion often leads to dehydration so we must take fluids frequently. Summer nutrition should consist of plenty of energy giving carbohydrates, citrus fruits and veggies. In summers we must  avoid tea, coffee and other caffeinated drinks. In summer daily i prepare different types of juices, salads and milk shakes. Muskmelon is very helpful fruit for summer. I am giving some nutritional values and benefits (from Google) please follow them....... I hope u like it too...........

  

Nutritional Value of Muskmelon

Given below is the amount of nutrients present in 1 cup of muskmelons 

• Vitamin A - 516 RE
• Vitamin B - 60.18 mg
• Vitamin C - 68 mg
• Niacin - 0.9 mg
• Fat - 0.4 gm
• Folic Acid - 27 mcg
• Cholesterol - 0 mg
• Sodium - 14 mg
• Magnesium - 17 mg
• Protein - 1.4 gm
• Carbohydrate - 13.4 gm
• Dietary Fiber - 1.3 gm
• Potassium - 494 mg
• Calories - 57 

Health & Nutrition Benefits of Eating Muskmelons 

Muskmelon comprises of a significant amount of dietary fiber, making it good for those suffering form constipation.
Since the fruit is not high in sugar or calories, it serves as a good snack for all those who are trying to lose weight and maintain a healthy body.
The potassium present in muskmelons makes them quite helpful in the lowering of blood pressure.
The fruit has been associated with regulating heart beat and, possibly, preventing strokes.
Researches have suggested that muskmelons might reduce the risk of developing kidney stones and age-related bone loss.
Being rich in Vitamin C, an antioxidant, the fruit has been believed to be good for preventing heart diseases, cancer and other chronic ailments.
Muskmelons have been found to have sedative properties, making them beneficial for the people who are suffering from insomnia.
The fruit has almost zero cholesterol and thus, is safe for the people who suffer from the problem of high blood cholesterol.
Regular consumption of muskmelon juice can help treat lack of appetite, acidity, ulcer and urinary tract infections.
Since it has high water content, the fruit can help reduce the heat in the body and thus, prevent heat-related disorders.
The fruit proves to be a good source of vitamin A and thus, helps maintain healthy skin.
The folic acid present in muskmelons helps create healthy fetuses (in pregnant women) and can even prevent cervical cancer and osteoporosis. It also serves as a mild antidepressant.
If you are feeling too tired on a hot summer day, consume a muskmelon and you will find yourself refreshed and energized. 

 Ingredients:
 Muskmelon  - 1

Cloves -2

Cinnamon stick -small piece

Sugar - 2 tsp

lemon juice - 1/2 tsp

Water - 1/4 cup

Method of Preparation:

1. In a sauce pan bring water, little sugar, 2 cloves and small cinnamon stick to a boil, stirring until sugar is dissolved and remove from heat and filter the water and keep it aside.
2. Peel and seed melons and chop into 2-inch cubes. 
3. Place in blender or food processor and blend until smooth using above flavored water. And strain the blend and get juice.
4. Yummy and healthy musk melon juice is ready to serve with or with out ice cubes.

Bhindi Moong Dal

 Today my recipe is Bhindi Moong Dal.This is very healthy and easy to make. I got this recipe from TV cookery shows. Generally we can make bhindi curry ,fry and stuffed bhindi but first time I heard this type of combination so I tried immediately, it was good to eat. Definitely you can add it to your healthy recipes menu. I hope you like it too........Happy cooking......

Health Benefits of Okra(Lady's finger):

 “Okra is a powerhouse of valuable nutrients, nearly half of which is soluble fiber in the form of gums and pectins. Soluble fiber helps to lower serum cholesterol, reducing the risk of heart disease. The other half is insoluble fiber which helps to keep the intestinal tract healthy, decreasing the risk of some forms of cancer, especially colo-rectal cancer.

Along with containing high amounts of fiber, okra also contains high amounts of vitamins A, C, and B6. Large amounts of calcium, zinc, riboflavin, folic acid, and iron are also present in this vegetable.
Women who are pregnant are urged to incorporate okra into their diets due to the high content of folic acid. Folic acid is essential for the healthy growth of a fetus especially during the fourth week through the twelfth week of pregnancy.

This vegetable is great at being able to reabsorb water. By being able to absorb so much water, okra can trap excess cholesterol, excess bile, and certain toxins. By trapping these substances, it makes it easier to eliminate them from the body through the stool. Because okra absorbs so much water, eating this vegetable can prevent constipation, bloating, and gas.

Okra contains good amounts of vitamin K. vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones. The rich fiber and mucilaginous content in okra pods helps smooth peristalsis of digested food particles and relieve constipation condition.

The sodium content of okra is quiet high. This is the reason why it is made into tablets, for replenishing sodium deficiency in the body. These tablets are also good for stomach ulcers.

Okra is the ideal vegetable for weight loss and is a storehouse of health benefits, provided it is cooked over low flame to retain its properties.

Ingredients:

Bhindi(Lady's finger) - 1/4 kg, sliced into 1/2-centimeter rounds

Moong dal - 1 cup

Ginger - garlic paste - 1/2 tsp

Green Chilli - 2, slit lengthwise

Tomato - 1, cut into small slices

Mustard seeds - 1/2 tsp

Jeera - 1/2 tsp

Turmeric powder - 1/2 tsp

Asafoetida - 1 pinch

Curry leaves - few

Coriander leaves -few ,chopped

Lemon juice - 1 tsp

Oil - 1 tbsp

Salt to taste

Method of preparation:

1. Pressure cook the moong dal with a pinch of turmeric and asafoetida after rinsing thoroughly. 
2. Heat some oil in a pan. Pop the mustard seeds, jeera, green chilli and curry leaves.
3. Add the turmeric powder, asafoetida and ginger garlic paste and mix well.
4. Add Tomato slices and saute until it turns into soft.
5. Add the bhindi rounds, salt and a sprinkle of water and cover and cook on medium heat for 3-4 minutes until the bhindi is almost tender.
6. Add Cooked moong dal and mix properly and boil for 2 minutes. According to our taste we can add more water to get liquid consistency.
7. Finally add Coriander leaves and remove from heat.
8. Add lemon juice and mix well.
9. Yummy and healthy bhindi moong dal is ready to eat with steamed rice.

OKRA (Lady's finger)

Health benefits of OKRA(Lady's finger):

 

The very name of this vegetable is more or less irritating and jarring to the ear, but it has another soft name called “Bhendi” and also in english a sweet name as “Ladies finger”. It can be one of your best companions if you make use of it daily. Here is a copy an e-mail I received from a friend of mine some time back from abroad which is self-explanatory.

A friend of mine has been suffering from irregular and insufficient movement of bowels for the last many years, All the medical treatments he took were of no avail.

He didn’t realize that the treatment for his problem could be so simple, till one of his friends suggested to him to eat OKRA ( Bendi ) daily. Lady’s finger is the other name by which okra is called.

He started eating Okra for about 2 months and since then has never taken medication again. All he did was to consume 6 pieces of OKRA everyday. He’s now regular and even his blood sugar has dropped from 135 to 98, with his cholesterol and acid reflux also brought under control.

Here are some facts on okra (from the research of Ms. Sylvia Zook, PH.D /nutrition, University of Illinois .

“Okra is a powerhouse of valuable nutrients, nearly half of which is soluble fiber in the form of gums and pectins. Soluble fiber helps to lower serum cholesterol, reducing the risk of heart disease. The other half is insoluble fiber which helps to keep the intestinal tract healthy, decreasing the risk of some forms of cancer, especially colo-rectal cancer.

Nearly 10% of the recommended levels of vitamin B 6 and folic acid is also present in a half cup of cooked okra.

Okra is a rich source of many nutrients, including fiber, vitamin B 6 and folic acid. He got the following numbers from the University of Illinois Extension.

Okra(Lady's finger) Nutrition (half-cup cooked okra)

* Calories                 = 25

* Dietary Fiber      = 2 grams

* Protein                  = 1.5 grams

* Carbohydrates   = 5.8 grams

* Vitamin A            = 460 IU

* Vitamin C             = 13 mg

* Folic acid             = 36.5 micrograms

* Calcium                 = 50 mg

* Iron                        = 0.4 mg

* Potassium            = 256 mg

* Magnesium          = 46 mg

These numbers should be used as a guideline only, and if you are on a medically-restricted diet,  please do consult your physician and /or dietitian.

Ms Sylvia W. Zook, Ph.D. (nutritionist) has very kindly provided the following thought-provoking comments on the many benefits of this versatile vegetable. They are well worth reading:- :

1. The superior fiber found in okra helps to stabilize blood sugar as it curbs the rate at which sugar is absorbed from the intestinal tract.
2. Okra’s mucilage not only binds cholesterol but also bile acid carrying toxins dumped into it by the filtering liver. But it doesn’t stop there…
3. Many alternative health practitioners believe all disease begins in the colon. The okra fiber, absorbing water and ensuring bulk in stools, helps prevent constipation. Fiber in general is helpful for this, but okra is one of the best,  along with ground flax seed and psyllium. Unlike harsh wheat bran, which can irritate or injure the intestinal tract, okra’s mucilage soothes, and okra facilitates elimination more comfortably by its slippery characteristic many people abhor. In other words, this incredibly valuable vegetable not only binds excess cholesterol and toxins (in bile acids) which cause numerous health problems, if not evacuated, but also assures their easy passage from the  body.  The veggie is completely non-toxic, non-habit forming (except for the many who greatly enjoy eating it), has no adverse side effects, is full of nutrients, and is economically within reach of most.
4. Further contributing to the health of the intestinal tract, okra fiber (as well as flax and psyllium) has no equal among fibers for feeding the good bacteria (probiotics).
5. To retain most of okra’s nutrients and self-digesting enzymes, it should be cooked as little as possible, e.g. with low heat or lightly steamed. Some eat it raw.

So try and see if you can make OKRA as a daily companion of yours for a comfortable day.