Top Benefits: organic

Benefit of Broccoli

Broccoli is a member of the cabbage family, and is closely related to cauliflower. Its cultivation originated in Italy. Broccolo, its Italian name, means 'cabbage sprout.' Because of its different components, broccoli provides a range of tastes and textures, from soft and flowery (the floret) to fibrous and crunchy (the stem and stalk). Do not let the smell of the sulfur compounds that are released while cooking keep you away from this highly nutritious vegetable.

Health Benefits of Broccoli

Cancer: Broccoli may prove to be a natural wonder-drug for many types of cancer, including breast cancer, cancer of uterus, prostrate cancer, cancers of internal organs like lungs, colon, liver, kidneys etc. and cancer of intestines. But it is particularly good for breast cancer and uterus cancer, as it removes extra estrogen from the body. This is due to the presence of strong anti-carcinogens like glucoraphanin, diindolylmethane, beta-carotene, selenium and other nutrients like vitamin-C, vitamin-A and vitamin-E, zinc, potassium and certain amino acids, which are also good anti-cancer agents.
Detoxification: The presence of vitamin-C, sulphur and certain amino acids make broccoli a very good detoxifier. It helps remove free radicals and toxins like uric acid from the body, thereby purifying blood and keeping away problems related with toxins such as boils, itches, rashes, gout, arthritis, rheumatism, renal calculi, skin diseases like eczema and hardening of skin etc.
Stomach Disorders: Broccoli is very rich in fiber or roughage, the best thing which can cure almost all the stomach disorders by curing constipation, since constipation is the root to almost all the stomach disorders. The fiber forms the bulk of the food, retains water and forms the bowels. The magnesium and the vitamins present in the broccoli also cure acidity, facilitate proper digestion and absorption of nutrients from the food and soothe the stomach by reducing inflammation.
Skin Care: The credit for keeping your skin glowing and young goes to expert anti-oxidants like beta-carotene and vitamin-C and other helpers like vitamin B complex, vitamin E (the one that gives shine to your skin, hair etc. and revives skin tissues), vitamin A & K, omega 3 fatty acids (adds glamour), amino acids and folate present in the broccoli. They take very good care of your skin.
Heart Diseases: Apart from the anti-oxidants mentioned above, broccoli has very high fiber content, beta-carotene, omega-3 fatty acids and other vitamins which help reduce bad cholesterol as well as keep the heart functioning properly by regulating the blood-pressure.
Eye Care & Cataract: Primarily Zeaxanthin and then Beta-carotene, vitamin A, phosphorus and other vitamins such as Bcomplex, C and E present in Broccoli are very good for ocular health. These substances protect eyes against Macular degeneration, cataract and repair damages from UV radiations.
Immunity: The substances responsible for green and purple color of broccoli, vitamin C, beta-carotene and other vitamins and minerals, particularly selenium, copper, zinc, phosphorus, etc., present in broccoli are really great immune-strengtheners. They protect you from numerous infections.
Bone Health: Being very rich in calcium (present by 47 mg. per 100 grams) and other nutrients such as magnesium, zinc and phosphorus, eating broccoli is very beneficial particularly for children, old people and pregnant ladies or lactating mothers, because these people are most prone to osteoporosis, weakening of bones, teeth, etc., and deficiency of calcium.
Pregnancy: Since broccoli is so nutritious and full of nutrients essential for pregnant ladies, such as proteins, calcium, vitamins, anti-oxidants, detoxifiers, iron, phosphorus and others, it is an ideal component of diet for them. Being rich in fiber, this will also keep away constipation which is very common during pregnancy.
High Blood Pressure: An important mineral, chromium, found abundantly in broccoli, helps in proper functioning of insulin and regulates blood sugar, thereby regulating blood pressure also. Vitamins, which make all our systems function properly and found in abundance in broccoli, along with fiber and omega-3 fatty acids, helps regulate blood pressure.
Anemia: Anemia is directly related to lack of iron and certain proteins. Broccoli is rich in both of these and hence forms an excellent remedy for anemia. Eat them and blush.
Other Benefits: Now, let’s have a look at all the nutrients present in broccoli. They are carbohydrates, omega-3 fatty acids, protein, vitamin A, B complex, C and E, beta-carotene, calcium, iron, magnesium, phosphorus, chromium, potassium, manganese, glucoraphanin, diindolylmethane, zeaxanthin, water and roughage.

Benefit of Onion

A quick glimpse at their incredible health benefits: The phytochemicals in onions improve the working of Vitamin C in the body, thus gifting you with improved immunity. Onions contain chromium, which assists in regulating blood sugar. For centuries, onions have been used to reduce inflammation and heal infections.

Onions range in size, color and taste depending upon their variety. There are generally two types of large, globe-shaped onions, classified as spring/summer or storage onions. The former class includes those that are grown in warm weather climates and have characteristic mild or sweet tastes. Included in this group are the Maui Sweet Onion (in season April through June), Vidalia (in season May through June) and Walla Walla (in season July and August). Storage onions are grown in colder weather climates and, after harvesting, are dried out for a period of several months, attaining dry, crisp skins. They generally have a more pungent flavor and are usually named by their color: white, yellow or red. Spanish onions fall into this classification. In addition to these large onions, there are also smaller varieties such as the green onion, or scallion, and the pearl onion.

Health Benefits of Onion

Good Oral Health: Onions are often used to prevent tooth decay and oral infections. Chewing raw onions for 2 to 3 minutes could possibly kill all the germs present in the mouth area.
Treatment for Heart Ailments: Onions aids in thinning of the blood, which in turn prevents the red blood cells from forming clumps. These blocks could lead to heart disorders or cardiovascular diseases.
Glowing Skin: Onion juice mixed with honey or olive oil is said to be best treatment for acne condition.
Treatment for Cough: Consuming equal mixture of onion juice and honey can relive sore throat and cough symptoms.
Used as Insect Repellent: You can apply onion juice to reduce the pain caused due to honey-bee bite. Fresh onion juice or paste can be used for external applications for insect bites and scorpion stings.
Boost Sexual Drive: Onions are said to increase the urge for healthy sexual life. One table spoon of onion juice along with spoonful of ginger juice, taken trice a day can boost the libido and sex drive.
Treatment of Anemic Condition: Even anemic conditions can be improved by eating onions along with jiggery and water.
Relieves Stomach Ache: Onions have anti-inflammatory and anti-bacterial properties that give relief to upset stomach and related gastro syndromes.
Treating Urinary Disorders: For those suffering from burning sensation during urination, onions can provide considerable relief. The patient should drink water boiled with 6 to 7 gm of onion.
Prevention of Cancer: Onions are rich in active compounds that successfully inhibit the development of cancerous cells.
Relieving Earache: A few drops of onion juice may actually prove immensely beneficial to individuals suffering from acute earache. The ringing sound in the ear may be cured by applying onion juice through cotton wool.
According to Peace Health, onions have been useful for treating various human diseases such as tumors, persistent coughs and cold. Medicine practitioners consider this plant form as a perfect home remedy for relieving disease syndromes. Peace Health further states that onion consumption can help in prevention of stomach and breast cancer.
Onions Consist of Sulphur Rich Compounds- The medical studies reveal that these sulphur compounds stop biochemical chain formations that could possibly lead to an asthmatic condition. Onions facilitates the melting of phlegm in a patient suffering from severe cough. Fresh onion juices are said to be applied to patients who become unconscious, for bringing vigor and energy back into the patient.

Benefit of Garlic

Garlic Contains a Compound Called Allicin, Which Has Potent Medicinal Properties. Garlic is a plant in the Allium (onion) family. It is closely related to onions, shallots and leeks. It grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste.

Best 15 Amazing Benefits of Garlic

In the well-known natural remedy, garlic has several health benefits and has been used to treat many health problems. Here you will find some of the best 15 amazing benefits of garlic below:

Fight bacteria and viruses: Antibacterial and antiviral properties of garlic are well known. They can help prevent food poisoning when they kill bacteria, like E. coli and salmonella. Garlic also helps with bacterial, fungal, worm, yeast and viral infections.
Improve metabolism: Dialy sulfides in garlic increase Ferroportin in the body, and it helps to improve the metabolism of iron.
Relieve toothache: Antibacterial and analgesic powers in garlic can help reduce the pain of toothache.
Reduce weight: Garlic helps to slow down the formation of fat cells in the body. Anti-inflammatory factor of garlic, which slows down the formation of fat.
Treat skin infections: Chemical called ajoene helps treat skin infections caused by fungus, such as ringworm and athlete's foot.
Thin blood: The same chemical works in the prevention of blood clots. This can be dangerous if you are having surgery.
Regulate blood sugar: Another property of garlic is to increase the release of insulin and help regulate blood sugar levels in diabetics.
Low blood pressure: Allicin in garlic helps to lower the blood pressure and polysulfides are converted to hydrogen sulfide. This sulfide also helps to control the blood pressure.
9 Lower cholesterol: Able to reduce the level of cholesterol is another feature of garlic. It also helps to reduce the formation of plaque.
Improving allergy symptoms: Juice of raw garlic can be used to stop the itching from rashes and bug bites. Garlic can also improve airway issues due to allergic reactions.
Protect the Heart: Its sulfides protect heart health. Garlic helps prevent artery hardening. Blood thinning properties of garlic also helps to prevent clots in blood vessels.
12 Prevent cancer: The use of garlic every day is the way to reduce the risk of some cancers. Allyl sulfides in garlic prevents forming of cancer cells.
To treat respiratory conditions: The antibacterial properties of garlic can reduce the number of colds you get. It can also help in the treatment of upper respiratory tract infections, asthma and shortness of breath. Garlic may also be used as an expectorant, to help in loosening phlegm body.
Martial warts and calluses: When the garlic is put on the warts and calluses, it is believed to help with these conditions.
Fan the flame: Garlic can increase circulation in the body that increases the body's ability to feel passionate.

So start eating 2 to 3 cloves of garlic everyday and have a healthy happy life.

Eating Garlic Can Help Detoxify Heavy Metals in the Body
At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity. A four week study in employees of a car battery plant (excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%. It also reduced many clinical signs of toxicity, including headaches and blood pressure. Three doses of garlic each day even outperformed the drug D-penicillamine in symptom reduction.

Why you should eat kumara

In New Zealand, kumara is an age-old crop which remains a firm favourite - with good reason.

History

Maori have grown kumara extensively since bringing it to New Zealand over 1000 years ago. They showed great skill cultivating and storing kumara, and managed to control the potentially devastating kumara caterpillar by using tamed black-backed seagulls. The original kumara were very small but in the early 1850s, a larger American variety was quickly adopted for its superior size and flavour. The majority of kumara are grown in Northland where the soil and climate are ideal. In other countries, kumara is known as sweet potato.

Varieties

New Zealand kumara are available in red, gold and orange varieties. They each have a different skin and flesh colour, texture and flavour. Red kumara, with red skin, has a creamy white flesh with a firm texture and mellow flavour. The gold-skinned kumara has golden flesh with a soft texture and it is sweeter than red kumara. Orange kumara has orange skin and flesh, a firm texture and the sweetest taste.

Nutrition

About 1/2 cup of boiled kumara (100g ) provides around 300kJ energy, virtually zero fat, 1.8g fibre and small amounts of a wide range of vitamins and minerals. In general, the stronger the colour of a fruit or vegetable, the higher the antioxidant content. This applies to kumara which are generally a good source of a range of antioxidants. Other constituents in kumara have been shown to have anti-cancer and anti-coagulant properties (ie. it stops blood from clotting).

Storage and use

Kumara will retain their flavour and freshness for a week or two after purchase if you keep them in a cool, dark, well ventilated place. Don't store them in the fridge and keep them out of warmer temperatures to avoid sprouting. As with potatoes, if you peel the skin and throw it away, you're throwing away some of the goodness (fibre, vitamins and minerals), so just give kumara a good scrub and trim any bruising or woody bits. Kumara can be used as an alternative in any recipe that uses potatoes. You'll find they generally cook a little quicker than potatoes.

Ways with kumara

Add to your mashed potato for a nice flavour change.
Kumara wedges are yummy instead of potato wedges. Slice the kumara, lay them on an oven tray and spray with a little oil. Bake in a hot oven.
Layer sliced kumara with onion slices and garlic in a baking dish. Pour over a little milk and bake in a hot oven for a kumara gratin.
Kumara makes a delicious soup, especially if you add some curry spices.
Kumara, boiled and cooled, is a good salad base. Toss kumara pieces with a dressing made from sweet chilli sauce, soy sauce, lime juice and sesame oil. Toss coriander leaves through the salad.

Back to basics: Rice

The complete guide to cooking and using this staple food, so it's perfect every time.

Cooking rice is not difficult; it just needs a little care and attention. Rice is satisfying to eat, low in fat, and comes in a number of different varieties. It can be used to create all sorts of tasty dishes. Here we tell you how to cook long-grain, basmati, risotto and sushi rice.

Basic rice rules

There is no need to rinse rice bought in the supermarket before cooking in New Zealand as it has been thoroughly cleaned before packaging.
Unless specifically stated in a recipe, rice does not need to be soaked before cooking.
Always use a heavy-bottomed pan with a tight-fitting lid.
Use the correct type of rice for the type of dish you are making. For example, risotto is best made with risotto rice: arborio or carnaroli. Extra flavour can be added to rice by using stock instead of water when cooking.
When cooking rice by the boiling or absorption method, never stir the rice during cooking as the grains can split. This causes the rice to become sticky.
Rice is cooked when the rice separates well and is not hard in the middle.
As soon as rice is cooked, remove it from the pan otherwise it will continue to cook and become overcooked.
If you're using the boiling method, drain thoroughly in a sieve or colander taking care that the steam does not burn you.
Lightly fluff with a fork before serving.

Different types of rice and uses

As a general guide, different rice suits different dishes.

Long-grain, white and brown – salads, stir-fries, pilafs, curries, mince dishes.
Basmati – Indian dishes, spicy dishes.
Risotto, arborio, carnaroli – risottos, risotto cakes.
Sushi rice – sushi and Asian soups.

There are two main ways of cooking rice

Boiling method

The usual way to boil rice is in 5 times its volume of water for 15 minutes. As a guide, for 1 cup long-grain rice use 5 cups of water.

Bring a large pan of water to a roaring boil. Add the rice and return to the boil. Reduce the heat to a simmer and cook for 12-15 minutes, until the rice is tender but firm.

Once cooked, pour the rice and cooking water into a sieve or colander and leave covered for 5 minutes. Fluff up with a fork before serving.

This method can be used for long-grain, brown long-grain and basmati rice.

Approximate boiling times for other varieties:

White basmati – 15 minutes
Brown basmati – 25 minutes
Brown long-grain – 30 minutes

Absorption method

Cooking rice like this means as the rice cooks, it absorbs all the cooking water. For this method of cooking, accurate measuring is very important. As a guide, for 1 cup long-grain rice use 1 1/2 cups water or stock.

Place the rice and liquid in a large saucepan. Bring to the boil over a medium heat. Stir several times. Cover and reduce heat to a low setting and cook for 15-20 minutes. Remove the pan from the heat and leave to stand covered for 5-10 minutes before serving

This method can be used for long-grain, brown, basmati rice and sushi rice.

Approximate cooking times by the absorption method for other varieties:

White basmati – 15-20 minutes
Brown basmati – 25-30 minutes
Brown long-grain – 25-30 minutes

Stock options

When cooking rice using the absorption method you can use water or, for extra flavour you can use a flavoured stock. For a chicken stock, use a chicken-flavoured stock cube crumbled into boiling water or a long-life boxed stock such as Campbell's reduced-salt version.
For a vegetable stock, the cheapest option is to use vegetable water from vegetables you have cooked. This stock can be used to add flavour to all rice dishes.

Cooking risotto rice

Risotto is made by using arborio, carnaroli or risotto rice, which are all short-grain varieties. The basic recipe is made by gradually stirring hot stock into rice and softened onions using a wooden spoon. The stirring action agitates the starch in the rice and this gives risotto a creamy texture. For successful results, follow these simple guidelines:

Keep your stock at a gentle simmer.
Use a wide-bottomed pan that will be large enough to accommodate the rice, liquid and the additional ingredients. Stir with a wooden spoon.
As a guide, 1 1/2 cups risotto rice needs about 3 cups of hot stock.

Soften finely chopped onion in olive oil in a large pan. Add risotto rice. Use a wooden spoon to stir rice with oil and onion. Cook for a few minutes until rice is coated.
Add a ladleful of stock to pan – it should sizzle when added – and stir with a wooden spoon.
Continue adding stock in this way – as stock is absorbed, add more – stirring continuously, until rice has become creamy (you might not need to use all the liquid). It should take around 20 minutes.

Simple sushi rolling

The secret to successful sushi making is to have all your ingredients sliced and the rice cooked before you begin assembly. If you do not have a sushi mat, use a clean tea-towel. Have a bowl of water to hand as wet hands prevent the rice sticking to them so much. You will find all the ingredients for sushi in your supermarket in the Asian aisle.

Once rice is cooked, use a fork or chopsticks to fluff it up. Cool before using.
Lay a sheet of nori, shiny side down, on the centre of a sushi mat or clean tea-towel. Wet your hands and place some of the rice on two-thirds of the nori and press down to cover evenly.
Make an indentation along the top end of the rice and spread with a little wasabi.
Lay a quarter of your fish, meat or chicken and vegetables across the width.
Place your fingers over the filling to hold it in place, then using your thumbs, pick up the nori sheet at the end closest to you (you can use the tea-towel or mat to guide you).
Roll it away from you, pressing in the filling gently as you do so. Continue rolling until the filling is encased in nori, using the mat to help form a firm roll. Unroll the mat. Slice the roll into individual pieces.

Perfect pilaf

Pilaf is a tasty rice dish made using long-grain rice. It is cooked in the oven. As a guide, for 1 cup long-grain rice use 2 1/2 cups hot stock.

Preheat the oven to 160°C.
Heat some oil in an ovenproof dish and cook finely chopped onion until softened. Add the rice and stir with a wooden spoon to coat the grains with the onion. Add all the heated stock to the rice and stir once. Return to the boil. Cover with a tight fitting lid.
Place in the oven and cook for 20-25 minutes or until the rice is tender and all the liquid has been absorbed. Season and serve.
Vary your pilaf by adding diced ham, cooked chicken and vegetables. Or add ground spices and a can of chopped tomatoes.

How to use up leftover rice

Once cooled, cooked rice can be stored in the refrigerator for up to 24 hours. It is great for salads and stir-fries. If reheating rice, reheat in a covered bowl in the microwave, or place in a pan with 3 tablespoons water or stock, cover and heat gently for 5 minutes.
Make a simple rice salad by mixing a teaspoon of curry powder with 150g low-fat natural yoghurt, a tablespoon fruity chutney and a squeeze of lemon juice. Stir into some cooked rice. Add finely sliced spring onions, slices of mandarin and some unsalted nuts. Serve sprinkled with chopped parsley.

Simple serving suggestion

Courgettes are perfect for filling with this tasty tomato rice filling.

Cut courgettes in half lengthwise, scoop out the flesh and chop. Plunge the courgette shells into a pan of boiling water for 3-4 minutes. Drain and place on a baking sheet.
Finely chop some onion. Cook the onion with the chopped courgette and onion in a little oil until softened. Add a can of chopped tomatoes with herbs and heat for 3-4 minutes. Add some cooked long grain rice and use to fill the shells.
Sprinkle over some breadcrumbs and grated cheese. Season and bake for 20 minutes at 190°C, until the top is golden brown. Serve sprinkled with chopped parsley.

Top Benefits