Hello! Everyone, today I will be sharing with you how to prepare cabbage in a much healthier way, by including mixed seeds, corn and coconut. Everyone knows bandh gobhi or Patta gobhi as it's called in India is amongst the most popular green vegetables and has numerous benefits.
There are more than 300 plus varieties of them found all across the world. They require a cool environment along with a lot of fertilizers. In hot weather cabbage tends to decay very soon. It can be eaten cooked or raw as per one’s liking. We can add them to salads, sandwiches, noodles or even make parantha by adding little onions and green chilies.
Cabbage can vary from dark green to light green in colour and is white from within. When eaten raw it is crunchy, you will find them being used in their raw form in salads along with onions and lemon. I relish eating it both as a vegetable and parantha. I had also prepared boiled vegetables using bandh gobhi. Do try it out.
We will know the benefits of major ingredients that are used in this recipe and also the steps to prepare it.
Benefits of Cabbage
Cabbage is amongst the most versatile and most commonly used green vegetables and has many benefits hidden under its leaves which are waiting to be consumed in any form one likes. It provides nutrients for every part of the body. It is used in multiple cuisines for preparing varied dishes.
It not only adds crunchiness to the recipe it is added to but it adds many nutrients in the form of vitamins and minerals. One can stir fry it, add some pepper and salt and eat it as such. Know more benefits about this simple and versatile veggie.
Helps in weight loss
Since it is low calorie vegetable it is preferred by weight watchers as it adds bulk and keeps one away from unhealthy snacking between the meals.
Prevents constipation
It adds bulk to the food which aids in formation of faeces and its smooth excretion. Including any fiber diet helps to prevent constipation.
Aid to boost immunity
Patta gobhi is a rich source of vitamin C which increases the overall immunity of the body. Strong immunity helps to keep diseases at bay. Vitamin C is destroyed when exposed to prolonged heat. Bandh gobhi is a good source to recharge the levels of vitamin C.
Tocopherol properties
Another amazing benefit of having patta gobhi is that it has tocopherol properties which neutralizes the radical cells helping in prevention of cancer.
Reduced inflammation
In today’s time we can see processed food all over from small shops to big malls. One easily gets carried away with buying them due to their packaging and marketing. After consuming them one may get inflammation which is very annoying for anyone. The tocopherol properties in patta gobhi helps to reduce inflammation caused due to consumption of processed foods.
Best for diabetic patients
Patta gobhi has very little GI (glycaemic index) which means it won’t cause a sudden spike in blood sugar levels.
Prevents cardiovascular diseases
Patta gobhi is good for the heart as it has phytochemicals which aid in preventing heart-related diseases. It helps in decreasing the fatality caused from heart diseases.
Rich source of vitamin K
This vegetable is a rich source of vitamin K which helps in building new bones and preventing loss of muscle mass. When there is any bone injury then vitamin K comes into action to cure the injury.
Tips for buying a good cabbage
While buying cabbage one should keep a few points in mind to avoid buying rotten ones.
Their leaves turn into greyish black spots with age.
The leaves should not be wilted and discoloured.
A foul smell would start coming from aged bandh gobhi and is the sign that it should be thrown away.
Make sure the leaves are fresh and the head is heavy. Remove the outer layer of leaves before using it.
Different types of cabbage
It is among the most versatile and palatable vegetables. There are more than 300 plus varieties around the world. I have highlighted some of them.
Green Cabbage
It is most widely used among its family members and can be eaten uncooked as well as cooked. It can be used in preparing vegetables, salad dressing, sandwiches and in street food. Their leaves are widely spread.
Red Or Purple Cabbage
They take longer to reach the stage of maturity. It is native to the Mediterranean region, now grows all across the world as a fresh vegetable crop. It can be used along with other bandh gobhi dishes. To put it to your knowledge before you use red/ purple patta gobhi it will lose its beautiful red colour as the compound which gives red colour to it turns blue when cooked with ingredients having pH properties more than 7. Even the tap water contains acidic properties like lime, one can add vinegar to retain the look.
Chinese/ Napa cabbage
One can easily get mistaken by this cabbage with lettuce as their appearance may look quite similar. This is used in the filling of momo, it is also used in soups and salads. It has its own natural taste and can be eaten in both ways cooked and uncooked.
Flax Seeds and their benefits
Flax seeds are one of the oldest crops. They are available in two varieties, brown and golden, and are high in fiber, loaded with nutritional properties. They are also used in Ayurveda because of their medicinal properties for treating diarrhea and inflammation when added to hot water.
Loaded with nutrients
Flax seeds are rich in minerals like copper, manganese, magnesium, phosphorus, zinc, iron and folate. They also contain some amount of vitamin B6.
Contains omega-3 fatty acids
These small seeds are rich in omega -3 fatty acids which are crucial for the heart. They contain fatty acid which is important as it prevents the deposition of cholesterol in the heart blood vessels.
Prevents diseases like cancer
Flax seeds contain anti-cancer properties which aid to decrease its speed of spreading.
Fibrous
Flax seeds are rich in fiber. It has two types of fibers, soluble and non-soluble, which work in two different ways. Soluble fiber absorbs excess liquid and slows down the digestion process which aids to regulate the blood sugar levels. Non soluble fiber helps in formation of stool, preventing constipation and keeping the bowel movement smooth.
Sunflower and pumpkin seeds benefits
Sunflower seeds, as the name suggests, come from sunflower and like other seeds they too have many benefits. These seeds are separated from the flower and sent to the factory to process them into cooking oil. They are used in many Indian kitchens to prepare numerous recipes. They are relished as a snack rather than as a meal. Many prefer to eat them salted.
Pumpkin seeds are highly nutritious as other seeds and are edible. They are green in colour.
Immunity boost and antioxidant properties
Sunflower and pumpkin seeds are rich in vitamin E which helps to fight against several diseases. They also have antioxidant properties which makes a shield that protects healthy cells from attack of radical cells.
Cholesterol controller
Sunflower and pumpkin seeds decrease bad cholesterol (LDL) in the blood, preventing cardiovascular diseases. Vitamin B5 helps to increase good cholesterol (HDL) in the body.
Keeps diabetes in control
Both the seeds help to regulate blood sugar levels and prevent high spikes of sugar levels.
Brain power
Sunflower seeds have vitamin B6 which is very helpful for both adults as well as for kids. Vitamin B6 regulates mood swings and helps in increasing concentration and memory.
Fights anaemia
Sunflower seeds are rich in iron. Including them in the diet boosts our iron levels in the body.
Improves sleep
The amino acid in pumpkin seeds helps to improve sleep. A good sleep leads to a good day.
Weight loss
Ingredients (serve - 2 pax)
2 cups cabbage shredded
3 tbsp oil
1/2 cup peas fresh or frozen
1/2 cup corn fresh or frozen
1/4 th cup mixed pumpkin seeds, sunflower, flax
1/4 th cup desiccated coconut
1 tsp salt or to taste
1/4 th tsp red chili powder or to taste
1/4 th tsp black pepper
For tempering
1 tsp cumin/ jeera
1 tsp mustard seeds
10 curry leaves
1 red chili
1 green chili chopped
Photo wise
Heat oil in a heavy bottomed pan.
Add the tempering ingredients and stir fry for 30 seconds.
Add the peas and corn.
Add cabbage, salt, chili powder and black pepper. Stir and mix for two minutes. Add the seeds and mix again.
Add 1/4 th cup water and cover and cook stirring in between for 10 minutes.
After 10 minutes open the lid. The water should have dried, the vegetables will be cooked and moist.
Add the desiccated coconut, mix well and immediately turn off the flame. You may use fresh grated coconut instead of dedicated coconut according to availability.
Serve hot.
Video
Method
Heat oil in a heavy bottomed pan.
Add the tempering ingredients and stir fry for 30 seconds.
Add the peas, cabbage, corn salt, chili powder and black pepper.
Stir and mix for two minutes. Add the seeds and mix again.
Add 1/4th cup water and cover and cook stirring in between for 10 minutes.
After 10 minutes open the lid.
The water should have dried, the vegetables will be cooked and moist.
Add the desiccated coconut, mix well and immediately turn off the flame.
You may use fresh grated coconut instead of dedicated coconut according to availability.
Conclusion
This recipe is prepared from seeds, corn and coconut to make it even healthier.
There are 300 plus varieties of patta gobhi in the world. They require a cool environment along with lots of fertilizers. Bandh gobhi has many benefits including weight loss, boost immunity, helps in controlling cholesterol etc.
Flax seeds are the oldest crop and are available in two types golden and brown. It has two types of fiber soluble and non-soluble. It too has numerous benefits. It prevents constipation and makes the bowel moment smooth. It contains numerous minerals like copper, manganese, magnesium, phosphorus, zinc, iron and folate. It also contains some amount of vitamin B6.
Sunflower seeds are obtained from the flower. Seeds are on the back of sunflower and when they are ready to wilt, they are separated from the flower and are sent to the factories where they are processed into edible cooking oil. Sunflower seeds have many benefits like helping to cure anaemia, keeps cholesterol under control, makes the brain sharp leading to better concentration and good memory.
Pumpkin seeds are edible seeds which come from pumpkin fruit. They help to improve sleep, prevent cardio problems, and are good for diabetic patients. They also improve immunity and are high in fiber keeping one fuller and preventing unhealthy snacking.
0 Comments
Leave your valuable feedback please