It is the first time in 25 years that I am spending the winter away from Lalkuan, a small town near Nainital. Winters in Uttarakhand had its own charm. It’s been a year since we moved to Pune from Lalkuan. It has been an exciting year I would say, since my siblings, their kids and my kids – all live in and around this lovely city. I get to meet them very often and I absolutely enjoy that. I especially love cooking for them and they enjoy eating everything that I make for them.
Pune winters are far from being as harsh (yet, beautiful) winters of Uttarakhand. However, last month, I fell sick unexpectedly due to a viral infection and it took me over three weeks to recuperate. The fever and severe cough just refused to let go, despite everything I was doing to get better. Perhaps, Pune comparatively mild winter did not suit me Or, so I convinced myself.
For those three weeks, I could not cook or eat anything properly and wanted to get better desperately. Even when the fever wore off, my coughing was so bad that I developed back pain, which made my condition a lot worse. That’s when my doctor advised that I take some supplements to strengthen my body. One of the capsules that he offered was Evion Supplements. After I started the intake, I went online to check how a Vitamin E capsule can help me with my recovery. The thing is that I had known that Vitamin A, B, C, and D are useful in healing but I always associated Vitamin E with skin care.
Upon reading about Vitamin E, I realized that it helps in boosting immunity, fighting inflammation and reducing damage caused by free radicals! Intake of #Evion helped in reducing my backpain and soreness by repairing the damaged tissues.
If you do wish to start a Vitamin E supplement, it’s best to check with your doctor first because in some cases, unsupervised intake of certain supplements may cause dizziness, headache, weakness, etc.
After reading about vitamin E extensively, I was sold on the idea that active intake of vitamin E is great for health. I was excited to find out which vegetarian foods are natural supplements of Vitamin E so I can use them in my recipes.
I learned that Vitamin ‘E’ is found in almost all the vegetarian food in varying proportions. So, a person who eats a regular healthy diet will not usually have a Vitamin E deficiency. However, some active intake of Vitamin E rich foods can be included in the diet:
• Avocado
• Mango
• Kiwifruit
• Blackberries
• Black currants
• Dried cranberries
• Olives
• Apricots
• Raspberries
• Papayas
• Red bell pepper
• Green bell pepper
• Sweet potato
• Mustard greens
• Turnip greens
• Beet greens
• Butternut squash
• Broccoli
• Asparagus
• Spinach
• Tomatoes
• Parsley
• Wheat germ oil
• Sunflower oil
• Almond oil
• Rice bran oil
• Rapeseed oil
• Canola oil
• Palm oil
• Olive oil
• Grapeseed oil
• Groundnut oil
• Sunflower seeds
• Pumpkin seeds
• Pine nuts
• Pistachios
• Cashew nuts
• Almonds
• Hazelnuts
• Peanut
• Pecans
Few important points about oils –
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- Oils also play a significant role in our diet as they help in absorption of Vitamin ‘E’ from low-fat foods
- Always use cold pressed oils for cooking because they retain the flavor and aroma, and maintain nutritional value.
- It’s great for eyesight, skin, hair and immunity.
- It fights free radicals and prevents development of diseases.
- It’s also an important fat-soluble vitamin, which is required for the proper functions of many organs, enzymatic activities and neurological processes.
- A head message with Vitamin ‘E’ rich oil keeps hair healthy and full of shine.
- Vitamin ‘E’ acts as natural anti-aging nutrient which improves moisture and elasticity of our skin, making it healthy.
- The antioxidants in Vitamin ‘E’ protect against skin cancer.
- It is known to balance hormones naturally and keeps menstrual cycle regular. Women who suffer from cramps and anxiety during periods are often advised by doctors to take Vitamin E supplement.
- It helps soothe down hot flashes during menopause.
- Vitamin ‘E’ rich foods prevent heart disease such as chest pain and high blood pressure.
- Eating healthy and nutritional food is not enough to stay fit and fine. Supplement that with some pranayama and exercise.
- Regularly go for walks and spend some time in the sunlight.
- Keep yourself stress-free by indulging in some hobbies. I listen to music, read books and do coloring.
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- Drizzle some olive oil or almond oil on salads.
- Add some almonds, roasted peanuts or sunflower seeds in salad
- Make spinach and beet greens soup instead of plain tomato soup or mix veg soup.
- Use homemade mixed flour to make rotis and parathas.
- To make puris and parathas, knead the dough with green leafy vegetables.
- Use sweet potatoes in fasting recipes.
- Make raita with spinach, mint or beetroot.
- Serve fresh coriander and peanut chutney with meals.
- Add lots of healthy dry fruits to the sweet dishes like kheer, barfi, halwa etc.
- For munching, opt for roasted snacks, seasonal fruits, fruit smoothies, seasonal salads and nuts.
- Always maintain hygiene and cleanliness while cooking.
- Cook food in a positive atmosphere and serve with love and affection.
Vitamin E rich, healthy and delicious beetroot leaves and spinach soup
Ingredients for 4 servings-
- Chopped spinach – 1 cup
- Chopped beetroot leaves – 1 cup
- Tomato – 1 big
- Carrot – 1 big
- Ginger – 1/4″ piece
- Green chilli – 1
- Desi ghee – 1 tsp
- Jeera – 1/4 tsp
- Bay leaf – 1
- Butter – 4 to 5 small cubes
- Milk – 3/4 cup
- Fresh cream – 1 tbsp
- Roasted chana dal powder – 1 tbsp
- Black pepper powder – 1/4 tsp
- Sugar – 1/4 tsp
- Salt according to taste.
Preparation –
- wash spinach, beetroot leaves, tomato, carrot, ginger and green chili.
- Chop spinach and beetroot leaves.
- Chop green chili and ginger.
- Cut carrot and tomatoes into small cubes.
Method-
- Heat ghee in a pan, add jeera and bay leaves and saute for few seconds
- Now add green chili and ginger and saute for few seconds.
- Add spinach, beetroot leaves, tomato, carrot and roasted chana powder, sprinkle sugar (sugar retains the green color of the leafy vegetables) mix well and add one cup water.
- When the mixture starts to boil, lower the flame and let it simmer for 5 minutes.
- Switch off the flame and allow the mixture to cool completely.
- Remove the bay leaf.
- Blend the mixture in a blender till it is smooth.
- Transfer the soup to the pan and keep it back on the stove, add milk, salt, and pepper powder, mix well.
- Add water as required.
- When soup starts to boil, lower the flame and let it simmer for five minutes.
- Soup is ready to serve.
- Serve hot soup topped with fresh cream and butter.
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