VEGETABLES

A typical Kerala feast, referred to as sadya, is spread out temptingly on a clean green banana leaf. And the food is to be eaten with the fingers. Even the dessert, payasam, that tastes like rice pudding, is served on the leafy plate.

The culinary efforts of the different communities of Kerala come out in distinctly different dishes of great variety. While Hindus specialise in delicious vegetarian food such as sambar, rasam, olan, kaalan, pachadi, kichadi, aviyal, thoran and so on.

The Muslims and Christians excel in non vegetarian cuisine. The pathiri, a sort of pancake made of rice flour, and biriyani which is a mouthwatering dish of rice cooked along with meat, onions, chillies and other spices are Muslim culinary delights. Christians have interesting recipes to make an array of fish dishes such as meen pollichathu, fish molee and so on. Christian cookery specially caters to people with a sweet tooth – crunchy kozhalappam, achappam, cheeda, churuttu etc.

A typical Kerala breakfast may be puttu, which is rice powder and grated coconut steam cooked together, idli and sambar, dosai and chutney, idiappam (string hoppers), or the most delicious of them all, the appam. Appam is a kind of pan cake made of rice flour fermented with a small amount of toddy (fermented sap of the coconut palm) which is circular in shape, rather like a flying saucer, edged with a crisp lacy frill. It is eaten with chicken or vegetable stew. Kanji (rice gruel) and payaru (green gram), kappa (casava) and fish curry are traditional favourites of Keralites.

Almost every dish prepared in Kerala has coconut and spices added to it – spices such as cinnamon, cardamom, ginger, cloves, garlic, cumin, coriander, turmeric etc. Spices are used in Kerala to tone up the system the way wines aid the digestion of western cuisine. The juice of tender coconut – ‘world’s safest natural soft drink’ – is a refreshing nutritious thirst quencher. The staple food of the masses is rice. Kerala cuisine also has a medley of pickles and chutneys. And the crunchy papadams, banana chips and jack chips can give french fries a run for their money any day.

etting kids to eat fruit isn't usually as hard as it is to get them to eat vegetables. Most fruits have a nice sweet taste and are already generally viewed as a fun snack.

Still, if your child doesn't eat a lot of fruit, some easy tips to encourage him to eat more fruit includes that you:

· simply make fruits more available in your home, including having whole fruit and cut up fruit around for a quick snack

· offer a variety of choices, including fresh fruits that are in season, and let your child help pick them out at the grocery store or during a trip to a farmer's market

· add fruit, such as bananas or berries, as a topping to your child's breakfast cereal, yogurt, etc.

· allow your child to dip fruit slices in a low-fat dressing

· make a fruit smoothie

Fruit Recommendations.

So much fruit do your kids need to eat each day?

Following the food pyramid, some general recommendations include that:

· 2-3 year old children eat 1 cup of fruit each day.

· 4-8 year old children eat 1 to 1 1/2 cups of fruit each day.

· 9-13 year old girls and boys eat 1 1/2 cups of fruit each day.

· 14-18 year old girls eat 1 1/2 cups of fruit each.

· 14-18 year old boys eat 2 cups of fruit each day

When thinking of serving sizes and daily recommendations for fruits, keep in mind that 1 cup of fruit is usually equal to a cup of sliced or chopped fruit or:

· a small apple or half of a large apple

· a cup of applesauce

· a large banana

· about 32 seedless grapes

· a medium grapefruit

· a large orange ccc

· a large peach

· a medium pear

· 3 medium plus

· about 8 large strawberries

· a 1" thick wedge of watermelon

· 1/2 cup of raisins

Although a cup of 100% fruit juice, including apple juice and orange juice, can count as a cup of fruit, it is much better to eat whole fruits, which have more fiber, instead of juice.

This ethical argument (often used by vegetarians and vegans to not eat meat) claims that fruit is a non-animal food. Many people see animals, especially mammals, as living creatures just like humans. There are religions that say that animals have souls like us. The native Americans first asked the animal's spirit if they could kill it before they did so. Fruit has never been said to have a soul and thus can be eaten without causing any harm. Ethical or religious arguments aside, we think it's a shame that we as human beings don't eat much fruit when there is such an abundant assortment of fruits and vegetables available.

Fruit is the most natural food

When you see a piece of fruit hanging from a tree that tree is telling you something: "Eat my fruits and help me spread my seeds." That’s how nature works. Humans eat vegetables and fruits and consequently help the plants to spread. Humans use animals to work the land to grow the plants and trees that produce these fruits and vegetables. In more and more people's opinion this is the way it was all meant to be.

A human diet

A healthy diet should consist for a great deal of freshly squeezed fruit juices, raw fruits and vegetables. Some tips:

· A good start is to eat and drink more fresh fruits;

· it’s as simple as that. Before you know it you will feel much better;

· Don't forget to eat fruit on an empty stomach, not after other meals and;

· inform yourself about the substances that our 'modern' food contains.

Fruit doesn't have to be killed and slaughtered before you can eat it. The fruits are just hanging there waiting to be picked by you!

Ethical reasons to eat fruit

The idea that fruit is an expensive nutrition

Did you always think that fruit was an expensive product? Take a good look at how much money you spend on other food. It could be worth something to replace some of those expenses with fruit. We think that fruit is the healthiest food on earth and therefore it is well worth spending our money on.

The miraculous healing effects of fruit

Spectacular stories about people that cured from uncurable diseases by a strict diet of raw fruits and/or vegetables are well known but do we want to believe them? We still don't know that much about fruit and its contents.

Fibers

We do know now that a diet with plenty of fibers helps against corpulence, high blood pressure, and other factors that increase the chance for a heart disease. The consumed amount of fibers maybe even a more important factor than the amount of fat that is consumed by people!

The food that contains these healthy (natural) fibers is.... right: fruit! (vegetables as well). The American Heart Association advises to consume 25 to 30 grams of fibers out of fresh fruits and/or vegetables. In practice this means: have five to nine portions of fresh fruits or vegetables a day.

Fruit makes you feel better

Several stories have told us about people that were frequently depressed and how they got out of their depression slowly but surely after consuming substantial amounts of fresh fruit on a regular basis. Eating much fruit can have a mysterious healing effect on human beings. Even better is to drink a lot of freshly squeezed fruit drinks on a regular basis. It will take approximately 30 days until you start to notice the effects. Don't forget to drink these smoothies 20 minutes before the consumption of other meals. This way the fruit will not ferment in the stomach and the nutritious elements can be absorbed by the blood effectively.

Like 80% of our body is water so does 80% of fruit consist of water!

If you think about it, it's logical for the human body to consume food that contains as much water as the body itself. The nutrition that meets that requirement is fruit. There is no other food than fruit on this planet that contains on average 80% water.

Vegetables also contain a lot of water and are therefore second best.

Fruit is 100% bad-cholesterol free

No doubt about this argument. Too much bad-cholesterol is not good for our bodies and fruit doesn't contain bad-cholesterol. Animal products like meat and dairy contain a lot of bad-cholesterol.

Fruit stimulates the memory

If you didn’t know yet: fruit is the ultimate brain fuel. Fruit has a positive effect on our brains. The way this works still has to be found out and many scientists are looking into it as we speak. What we do know is that if you consume fruit effectively, your brains can recall information faster and more easily. This is very useful information for people who are preparing for an exam. Students that want to go to this page immediately go to: improve your exam results with fruit.

For the largest part fruit consists of water just like the human body does

Eat (more) fruit

These ideas might stimulate your fruit consumption!

Why should we have five to nine fresh pieces a day, organically grown if possible?

· For the largest part fruit consists of water just like the human body does;

· Fruit is 100% bad-cholesterol free;

· Fruit stimulates the memory;

· The idea that fruit is an expensive nutrition;

· The miraculous healing effects of fruit;

· Fibers;

· Fruit makes you feel better;

· Ethical reasons to eat fruit;

· Fruit is the most natural food;

· The human diet;

· Fruit juices - squeeze those fruits!

food -- nutrition

food -- nutrition

The fleshy seed-bearing part of plants (including tomato and cucumber, which are usually called vege table). They contain negligible protein and fat, with carbohydrate varying from 3% in melon to 25% in banana, and supply varying amounts of vitamin C. Yellow- and orange-coloured fruits (e.g. apricot, peach, papaya) are sources of vitamin A (as carotene).

Fruit-Nutrition

Fruit comparison tables. Overview of vitamin and mineral content including nutrition charts of the individual fruits

Energy.

Energy
When you look at this table you see that one banana and a few strawberries give you as much as energy as an entrecote! You will not feel as fulfilled, but your body really can extract as much of energy out of fruit.

Proteins - Fat - Sugar

As the energy fruit contains consists of sugars the fruit is digested in 30 minutes. This chemical process has no toxic waste products that are difficult to remove from the body and it even stimulates the removing of toxic elements.

The energy animal products contain consists of fat and proteins. Because of the high amount of proteins it is digested in 6-8 hours. This chemical process does produce toxic waiste-products that have to be removed from your body.

Fibers

Another remarkable difference is that fruit contains a substantial amount of fibers while animal based products don't contain any. Fibers are very important.

Water

The water percentage of fruit (80%) is higher than that of meat (15%) and comes more near the water percentage of the human body (80%).

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Vegetables

Beetroot : Beetroots contains good amount of folate, potassium and manganese. They are
less in calories and are effective in curing skin problems.

Cauliflower : Cauliflower is highly nutritious and is effective in curing many ailments.
It is rich in folate an dis good for pregnant woman.

Mango : Mangoes are a very popular and widely available fruit. It is rich in potassium
and is a known antioxidant.

Tomatoes : Tomatoes are a rich source of lycopene. Lycopene is a potent antioxidant.

Musk Melon - Tropical Delight : Musk melon is a tropical fruit which is been cultivated
for a very long time. It is a rich source of vitamin 'C' and is effective in reducing body heat.

Cabbage - Healing Properties : Cabbage is a well known common vegetable. Its is low in
calories and is long known for its healing properties.

Bitter Gourd - Health Benefits : Bitter Gourd is a tropical vegetable. It is a well known
cure for diabetes.

Avocado - for fitness and health : Avocado is rich in pottasium content. The fruit is also
a good source of vitamins.

Papaya - A rich source of Minerals and Fibre : Papaya has high nutritional benefits. It is
rich in Anti-oxidants, Minerals and Fibre. It also helps in Skin Treatments.

Oats - Fibre food that cures constipation : Oats have some unique fatty acids and
antioxidants which together with Vitamin E slow cell damage.

Nutritional benefits of Watermelon : Watermelon is highly refreshing during summer.
It does not contain cholesterol and helps in eye sight also.

Nutritional benefits of Banana : Banana helps in the treatment of Depression, Anemia,
Blood Pressure, Brain power, Constipation, etc.

Almond: A highly Nutritious fruit : Consumption of Almond lowers cholesterol levels,
reduces the risk of lifestyle diseases and gives overall wellness

Egg: A nutritious food : Egg is a healthy and nutritious food. Lecithin in eggs prevents
the absorption of cholesterol of egg and other sources too

Calcium: The bone builder: Calcium Builds Strong Bones. Get calcium from greens, beans, or fortified foods. Vitamin D controls your body's use of calcium.

Healthy food for Stress Free Life: Nutritious and balanced diet is a must to free ourself
from the physical and mental diseases and relieve stress

Mushrooms - A highly nutritious food: Mushrooms are rich in minerals, vitamin D (ergosterol), thiamin (B1), riboflavin (B2), niacin (B3), dietary fibre as well as all the essential amino acids and are low in fat and calories.

Gooseberry (Amla) : Rich in Vitamin C: Amla or Gooseberry has many nutritious benefits.
The amla has been found to be the most abundant source of Vitamin C in the plant kingdom

Spinach : Spinach is rich in iron and calcium. It helps overcome iron deficiency.