SPINACH

Spinach (Spinacia oleracea) is an edible flowering plant in the family of Amaranthaceae. It is native to central and southwestern Asia. It is an annual plant (rarely biennial), which grows to a height of up to 30 cm. Spinach may survive over winter in temperate regions. The leaves are alternate, simple, ovate to triangular-based, very variable in size from about 2–30 cm long and 1–15 cm broad, with larger leaves at the base of the plant and small leaves higher on the flowering stem. The flowers are inconspicuous, yellow-green, 3–4 mm diameter, maturing into a small, hard, dry, lumpyfruit cluster 5–10 mm across containing several seeds.

Common spinach, Spinacia oleracea, was long considered to be in the Chenopodiaceae family, but in 2003, the Chenopodiaceae family was combined with the Amaranthaceae family under the family name 'Amaranthaceae' in the order Caryophyllales. Within the Amaranthaceae family, Amaranthoideae and Chenopodioideae are now subfamilies, for the amaranths and the chenopods, respectively.

ETYMOLOGY

The English word "spinach" dates to the late 14th century, and is from espinache (Fr. épinard), of uncertain origin. The traditional view derives it from O.Prov. espinarc, which perhaps is via Catalan espinac, from Andalusian Arabic asbinakh (اسبيناخ), from Arabic es-sabaanikh (السبانخ), from Persian اسپاناخ aspanakh, meaning roughly "green hand",[1] but the multiplicity of forms makes the theory doubtful.

Nutrition

Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled. It is a rich source of vitamin A (and especially high in lutein), vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. Recently, opioid peptides called rubiscolins have also been found in spinach.

Polyglutamyl folate (vitamin B9 or folic acid) is a vital constituent of cells, and spinach is a good source of folic acid. Boiling spinach can more than halve the level of folate left in the spinach, but microwaving does not affect folate content. Vitamin B9 was first isolated from spinach in 1941.

[edit]Iron

Spinach, along with other green leafy vegetables, is considered to be a rich source of iron. For example, the United States Department of Agriculture states that a 180-g serving of boiled spinach contains 6.43 mg of iron, whereas a 170-g ground hamburger patty contains at most 4.42 mg. However, spinach contains iron absorption-inhibiting substances, including high levels of oxalate, which can bind to the iron to form ferrous oxalate and render much of the iron in spinach unusable by the body. In addition to preventing absorption and use, high levels of oxalates remove iron from the body. But some studies have found that the addition of oxalic acid to the diet may improve iron absorption in rats over a diet with spinach without additional oxalic acid.

The bioavailability of iron is dependent on its absorption, which is influenced by a number of factors. Iron enters the body in two forms: heme iron and nonheme iron. All of the iron in grains and vegetables, and about three-fifths of the iron in animal food sources (meats), is nonheme iron. The remaining portion from meats is heme iron.

[edit]Calcium

Spinach also has a high calcium content. However, the oxalate content in spinach also binds with calcium, decreasing its absorption. Calcium and zinc also limit iron absorption. The calcium in spinach is the least bioavailable of calcium sources. By way of comparison, the body can absorb about half of the calcium present in broccoli, yet only around 5% of the calcium in spinach.

Moringa oleifera (SONJNA)

Moringa oleifera (synonym: Moringa pterygosperma) is the most widely cultivated species of the genus Moringa, which is the only genus in the family Moringaceae. English common names include moringa, benzolive tree, and West Indian ben. It is also known as drumstick tree, from the appearance of the long, slender, triangular seed pods, horseradish tree, from the taste of the roots which resembles horseradish, or ben oil tree, from the oil derived from the seeds. The tree itself is rather slender, with drooping branches that grow to approximately 10m in height. In cultivation, it is often cut back annually to 1-2 meters and allowed to regrow so the pods and leaves remain within arm's reach.
In developing countries, moringa has potential to improve nutrition, boost food security, foster rural development, and support sustainable landcare. It may be used as forage for livestock, a micronutrient liquid, a natural anthelmintic and possible adjuvant.

ETYMOLOGY
The Chinese name, pronounced la mu in Mandarin and lat mok in Cantonese, means "spicy (hot) wood" and is reminiscent of the English name, "horseradish tree". In Mooré (Burkina Faso), it is called arzan tiiga which means "tree of paradise". In Zarma (Niger), it is called windi bundu which means (loosely) "fencepost wood", a reference to its use as live fencing. The leaves are so common that the Zarma word kopto (leaf) is synonymous with cooked moringa leaves.

General nutrition

Many parts of the moringa are edible. Regional uses of the moringa as food vary widely, and include:
The immature seed pods, called "drumsticks", popular in Asia and Africa.
Leaves, particularly in the Cambodia, Philippines, South India and Africa.
Mature seeds
Oil pressed from the mature seeds
Roots
In some regions, the young seed pods are most commonly eaten, while in others, the leaves are the most commonly used part of the plant. The flowers are edible when cooked and are said to taste like mushrooms. The bark, sap, roots, leaves, seeds, oil, and flowers are used in traditional medicine in several countries. In Jamaica, the sap is used for a blue dye.
[edit]Drumsticks
The immature seed pods, called "drumsticks", are commonly consumed in South Asia. They are prepared by parboiling, and cooked in a sauce until soft. The seed pods are particularly high in vitamin C.
[edit]Leaves
The leaves are the most nutritious part of the plant, being a significant source of vitamin B6, vitamin C, provitamin A as beta-carotene, magnesium and protein, among other nutrients reported by the USDA, shown in the table, right column.When compared with common foods particularly high in certain nutrients, fresh moringa leaves are considerable sources of these same nutrients.
Nutrients Common food Moringa Leaves
Vitamin A Carrot 1.8 mg 6.8 mg
Calcium Milk 120 mg 440 mg
Potassium Banana 88 mg 259 mg
Protein Yogurt 3.1 g 6.7 g
Vitamin C Orange 30 mg 220 mg
Some of the calcium in moringa leaves is bound as crystals of calcium oxalate which may inhibit calcium availability to the body. It is not clear whether the calculation of the reported amount of calcium in moringa leaves includes such non-bioavailable calcium.


Sonjna (Moringa oleifera) leaves with flowers in Kolkata, West Bengal, India
The leaves are cooked and used like spinach. In addition to being used fresh as a substitute for spinach, its leaves are commonly dried and crushed into a powder used in soups and sauces. It is important to remember that like most plants heating moringa above 140 degrees Fahrenheit will destroy some of the nutritional value.
[edit]Seeds
The seeds, sometimes removed from more mature pods and eaten like peas or roasted like nuts, contain high levels of vitamin C and moderate amounts of B vitamins and dietary minerals (right table, USDA).
[edit]Seed oil
Mature seeds yield 38–40% edible oil called ben oil from its high concentration of behenic acid. The refined oil is clear and odorless, and resists rancidity. The seed cake remaining after oil extraction may be used as a fertilizer or as a flocculent to purify water. Moringa seed oil also has potential for use as a biofuel.
[edit]Roots
The roots are shredded and used as a condiment in the same way as horseradish; however, they contain an alkaloid,potentially having nerve-paralyzing properties.[citation needed]


Malnutrition relief

Moringa trees have been used to combat malnutrition, especially among infants and nursing mothers. Four NGOs in particular — Trees for Life International, Church World Service, Educational Concerns for Hunger Organization, and Volunteer Partnerships for West Africa — have advocated moringa as "natural nutrition for the tropics." One author stated that "the nutritional properties of Moringa are now so well known that there seems to be little doubt of the substantial health benefit to be realized by consumption of Moringa leaf powder in situations where starvation is imminent." Moringa is especially promising as a food source in the tropics because the tree is in full leaf at the end of the dry season when other foods are typically scarce.

Coriander

Coriander (Coriandrum sativum), also known as cilantro, Chinese parsley or dhania, is an annual herb in the family Apiaceae. Coriander is native to regions spanning from southern Europe and North Africa to southwestern Asia. It is a soft, hairless plant growing to 50 cm (20 in) tall. The leaves are variable in shape, broadly lobed at the base of the plant, and slender and feathery higher on the flowering stems. The flowers are borne in small umbels, white or very pale pink, asymmetrical, with the petals pointing away from the centre of the umbel longer (5–6 mm) than those pointing towards it (only 1–3 mm long). The fruit is a globular, dry schizocarp 3–5 mm (0.12–0.20 in) in diameter.



Leaves

The leaves are variously referred to as coriander leaves, fresh coriander, Chinese parsley, or cilantro (particularly in North America).
Fresh coriander leaves, also known as Chinese parsley or cilantro
It should not be confused with culantro (Eryngium foetidum L.) which is a close relative to coriander (Coriandrum sativum L.) but has a distinctly different appearance, a much more potent volatile leaf oil and a stronger smell.
The leaves have a different taste from the seeds, with citrus overtones. Many experience an unpleasant "soapy" taste or a rank smell and avoid the leaves. The flavours have also been compared to those of the stink bug, and similar chemical groups are involved (aldehydes). There appears to be a genetic component to the detection of "soapy" versus "herby" tastes.
The fresh leaves are an ingredient in many South Asian foods (such as chutneys and salads), in Chinese dishes, in Mexican cooking, particularly in salsa and guacamole and as a garnish, and in salads in Russia and other CIS countries. Chopped coriander leaves are a garnish on Indian dishes such as dal. As heat diminishes their flavour, coriander leaves are often used raw or added to the dish immediately before serving. In Indian and Central Asian recipes, coriander leaves are used in large amounts and cooked until the flavour diminishes. The leaves spoil quickly when removed from the plant, and lose their aroma when dried or frozen.

Fruit


Dried coriander fruits
The dry fruits are known as coriander or coriandi seeds. In India they are called dhania. The word "coriander" in food preparation may refer solely to these seeds (as a spice), rather than to the plant. The seeds have a lemony citrus flavour when crushed, due to terpenes linalool and pinene. It is described as warm, nutty, spicy, and orange-flavoured.
The variety C. s. vulgare has a fruit diameter of 3–5 mm (0.12–0.20 in), while var. microcarpum fruits have a diameter of 1.5–3 mm (0.059–0.12 in). Large-fruited types are grown mainly by tropical and subtropical countries, e.g. Morocco, India and Australia, and contain a low volatile oil content (0.1-0.4%). They are used extensively for grinding and blending purposes in the spice trade. Types with smaller fruit are produced in temperate regions and usually have a volatile oil content of around 0.4-1.8%, so are highly valued as a raw material for the preparation of essential oil.

Health effects and medicinal uses

Coriander, like many spices, contains antioxidants, which can delay or prevent the spoilage of food seasoned with this spice. A study found both the leaves and seed to contain antioxidants, but the leaves were found to have a stronger effect.
Chemicals derived from coriander leaves were found to have antibacterial activity against Salmonella choleraesuis, and this activity was found to be caused in part by these chemicals acting as nonionic surfactants.
Coriander has been used as a folk medicine for the relief of anxiety and insomnia in Iran. Experiments in mice support its use as an anxiolytic. Coriander seeds are used in traditional Indian medicine as a diuretic by boiling equal amounts of coriander seeds and cumin seeds, then cooling and consuming the resulting liquid. In holistic and traditional medicine, it is used as a carminative and as a digestive aid.
Coriander has been documented as a traditional treatment for diabetes. A study on mice found coriander extract had both insulin-releasing and insulin-like activity.
Coriander seeds were found in a study on rats to have a significant hypolipidaemic effect, resulting in lowering of levels of total cholesterol and triglycerides, and increasing levels of high-density lipoprotein. This effect appeared to be caused by increasing synthesis of bile by the liver and increasing the breakdown of cholesterol into other compounds.
Coriander can produce an allergic reaction in some people.

COLOCASIA

Colocasia is a genus of 25 or more species of flowering plants in the family Araceae, native to tropical Polynesia and southeastern Asia. Common names include Elephant-ear, Taro, Cocoyam, Dasheen, Chembu, and Eddoe. Elephant-ear and Cocoyam are also used for some other large-leaved genera in the Araceae, notably Xanthosoma and Caladium. The generic name is derived from the Greek word for Nelumbo nucifera, κολοκασιον (kolokasion). It is thought to be the oldest cultivated plant in the world, having been cultivated in Asia for more than ten thousand years.
They are herbaceous perennial plants with a large corm on or just below the ground surface. The leaves are large to very large, 20–150 cm (7.9–59 in) long, with a sagittate shape. The elephant's-ear plant gets its name from the leaves, which are shaped like a large ear or shield. The plant reproduces mostly by means of rhziomes (tubers, corms) but it also produces "clusters of two to five fragrant inflorescenes in the leaf axils". Like other members of the family, the plant contains an irritant which causes intense discomfort to the lips, mouth and throat. This acridity is caused in part by microscopic needle like raphides of calcium oxalate monohydrate and in part by another chemical, probably a protease. The acridity helps to naturally deter herbivores from eating it. It must be processed by cooking, soaking or fermenting - sometimes along with an acid (lime or tamarind) before being eaten . The species is dangerously invasive into wetlands along the American Gulf coast, where it threatens to displace native wetland plants. As only a few examples, it is on the invasive species list for Texas and Florida.

USES


The edible types are grown in the South Pacific and eaten like potatoes and known as taro, eddoe, and dasheen. The leaves are often boiled with coconut milk to make a soup which is rich in iron.
Poi, an Hawaiian dish, is made by boiling the starchy underground stem of the plant.
In the Indian subcontinent both roots and leaves are used. In Mithalanchal (Bihar) the leaf is called airkanchanand and they make curry of it. In Dakshina Kannada, Shimoga, and Udupi districts of Karnataka state, they are used to make Patrode. in Kerala state, the leaves are used to make chembila curry, and the roots are used in chembu puzhukku, a traditional accompaniment to Kerala congee. Various other recipes also exist locally. The stem and root are also used in the preparation of Ishtu and Moru curry. In TamilNadu, it is boiled, peeled and fried and used as a side-dish with rice. In Gujarat, they are used to make Patra. In Andhra cuisine, the roots are boiled, peeled, and fried as an entree with rice, or they may be boiled along with a gravy called "Pulusu", and the leaves are also used. In Nagaland, the leaves are dried, powdered, kneaded into a dough and baked into biscuits that are burnt and then dissolved in boiling water before being added into meat dishes to create a thick, flavourful dry gravy. In Cypriot cuisine they are used in a chicken or pork and vegetable stew.

Coccinia grandis(KUNDULI)

Coccinia grandis, the ivy gourd, also known as baby watermelon, little gourd or gentleman's toes is a tropical vine. It is also known as Cephalandra indica and Coccinia indica and thonde kaayi(ತೊಂಡೆ ಕಾಯಿ) in Kannada.


MEDICINAL VALUE


In traditional medicine, fruits have been used to treat leprosy, fever, asthma, bronchitis and jaundice. The fruit possesses mast cell stabilizing, anti-anaphylactic and antihistaminic potential.
Ivy gourd extracts and other forms of the plant can be purchased online and in health food stores. It is claimed that these products help regulate blood sugar levels. There is some research to support that compounds in the plant inhibit the enzyme glucose-6-phosphatase. Glucose-6-phosphatase is one of the key liver enzymes involved in regulating sugar metabolism. Therefore, ivy gourd is sometimes recommended for diabetic patients. Although these claims have not been supported, there currently is a fair amount of research focused on the medicinal properties of this plant focusing on its use as an antioxidant, anti-hypoglycemic agent, immune system modulator, etc.[citation needed] Some countries in Asia like Thailand prepare traditional tonic like drinks for medicinal purposes.


NUTRITION

Ivy gourd is rich in beta-carotene.

TINDA

The tinda, also called Indian round gourd or apple gourd or Indian Baby Pumpkin, is a squash-like cucurbit grown for its immature fruit, a vegetable especially popular in South Asia. It is the only member of the genus Praecitrullus. "tinda" is also called "tindsi" in rajasthan. In Marathi, it is called Dhemase ढेमसे. In Sindhi language, it is called Meha ميها.
The plant is, as with all cucurbits, a prolific vine, and is grown as an annual. The fruit is approximately spherical, and 5–8 cm in diameter. The seeds may also be roasted and eaten. Tinda is a famous nickname among punjabi families in India. This unique squash-like gourd is native to India, very popular in Indian and Pakistani cooking with curry and many gourmet dishes. Green colored, apple sized fruits are flattish round in shape and 50-60 grams in weight. Plants are vigorous, productive and begin to bear fruits in 70 days after planting.
Can be confused with Tendli or Kundru due to similar sounding name from different languages and regions. Tinda in Punjabi or most North Indian Languages is "Indian Baby Pumpkin".

WINTER MELON

The winter melon, also called white gourd, winter gourd, ash gourd, "fuzzy gourd", or "fuzzy melon", is a vine grown for its very large fruit, eaten as a vegetable when mature. It is the only member of the genus Benincasa. The fruit is fuzzy when young. The immature melon has thick white flesh that is sweet when eaten. By maturity, the fruit loses its hairs and develops a waxy coating, giving rise to the name wax gourd, and providing a long shelf life. The melon may grow as large as 80 cm in length. Although the fruit is referred to as a "melon," the fully grown crop is not sweet. Originally cultivated in Southeast Asia, the winter melon is now widely grown in East Asia and South Asia as well.
Winter melon is also a common name for members of the Inodorus cultivar group of the muskmelon (Cucumis melo L), more commonly known as casaba or honeydew melons.

USES


The winter melon requires very warm weather to grow but can be stored for many months much like winter squash. It is commonly eaten throughout winter in countries of deciduous vegetation such as China, as one of the few vegetables available during winter, hence its Chinese name literally means 'winter melon'. The winter melon can typically be stored for 12 months.
In Vietnamese cuisine, it is called bí đao, which is usually used to make soup or stew. When cooked with port short ribs, the soup it can help produce more milk for breastfeeding mothers.
In Chinese cuisine the melons are used in stir fry or usually combined with pork or pork/beef bones to make winter melon soup, often served in the scooped out melon, carved by scraping off the waxy coating. It is also chopped and candied as wintermelon candy (táng dōng guā) to be commonly eaten at New Year festivals, or as filling for Sweetheart cake (lǎopó bǐng). It has also been used as the base filling in Chinese and Taiwanese mooncakes for the Moon Festival.
Winter melon is called kundol,kondol, or gondol in the Philippines. It is candied (referred to plainly as "kundol")and is used as a pastry filing for hopia. It is also an ingredient in some savory soups (sabaw) and stir-fries (guisado). It is one of the vegetables mentioned in the Filipino folk song "Bahay Kubo."
In North India and Pakistan, the vegetable is also used to prepare a candy called Petha. In South Indian cuisine, it is used to make curries. In Ayurvedic remedies it used to increase appetite also its fresh juice is used to cure kidney stones. The seeds are cooked in milk and taken to increase "sperm count" and to improve sperm locomotion.
Occasionally, it is used to produce a fruit drink which has a very distinctive taste. It is usually sweetened with caramelized sugar, which enhances the taste. In Southeast Asia, the drink is widely marketed as winter melon tea.
The shoots, tendrils, and leaves of the plant may also be eaten as greens.
In India, Ash gourd is used to make a liquefied dish with curds or buttermilk (a popular traditional South Indian recipe)

Trichosanthes cucumerina

'Trichosanthes cucumerina' is a tropical or subtropical vine, raised for its strikingly long fruit, used as a vegetable, medicine, and, a lesser known use, crafting didgeridoos. Common names include snake gourd (var. anguina), serpent gourd, chichinga, and padwal. It is known as chichindo in Nepali, chhachindra in Oriya, chichinga or chichinge in Bengali, purla in Sambalpuri language, potlakaaya (పొట్లకాయ) in Telugu, pathola(පතෝල) in Sinhala, pudalankaai (புடலங்காய்) in Tamil, dhunduli in Assamese, paduvalakaayi(ಪಡುವಲ ಕಾಯಿ) in Kannada and padavalanga (പടവലങ്ങ) in Malayalam.
Formerly, the cultivated form was considered a distinct species, but it is nowadays regarded as a mere variety of the wild ancestor, as they freely interbreed:

BOTTLE GOURD/CALABASH

Lagenaria siceraria (synonym Lagenaria vulgaris Ser.), bottle gourd, opo squash or long melon is a vine grown for its fruit, which can either be harvested young and used as a vegetable, or harvested mature, dried, and used as a bottle, utensil, or pipe. For this reason, the calabash is widely known as the bottle gourd. The fresh fruit has a light green smooth skin and a white flesh. Rounder varieties are called calabash gourds. They come in a variety of shapes, they can be huge and rounded, or small and bottle shaped, or slim and more than a meter long.
The calabash was one of the first cultivated plants in the world, grown not primarily for food, but for use as a water container. The bottle gourd may have been carried from Africa to Asia, Europe and the Americas in the course of human migration. It shares its common name with that of the calabash tree (Crescentia cujete).


Etymology

The word comes from the Spanish calabaza, possibly from Arabic qar'a yabisa "dry gourd", from Persian kharabuz, used of various large melons; or from a pre-Roman Iberian calapaccia

CHAYOTE

In the most common variety, the fruit is roughly pear-shaped, somewhat flattened and with coarse wrinkles, ranging from 10 to 20 cm in length. It looks like a green pear, and it has a thin, green skin fused with the green to white flesh, and a single, large, flattened pit. The flesh has a fairly bland taste, and a texture is described as a cross between a potato and a cucumber. Although generally discarded, the seed has a nutty flavor[citation needed] and may be eaten as part of the fruit.
Chayote vine can be grown on the ground, but as a climbing plant, it will grow onto anything, and can easily rise as high as 12 meters when it can reach a tree or house. Its leaves are heart-shaped, 10–25 cm wide and with tendrils on the stem. The flowers are cream-colored or somewhat green that come out beneath a leaf or branch. The plant bears male and female flowers. The male flowers will show in clusters; female flowers are usually solitary. The plant’s fruit is light green and elongated with deep ridges lengthwise.


MEDICINAL


The fruit does not need to be peeled and can be eaten raw in salads.[citation needed] Cooked or raw,[citation needed] it has a very mild flavor by itself, and is commonly served with seasonings (e.g., salt, butter and pepper in Australia) or in a dish with other vegetables and/or flavorings. It can also be boiled, stuffed, mashed, baked, fried, or pickled in escabeche sauce. Both fruit and seed are rich in amino acids and vitamin C. Fresh green fruit are firm and without brown spots or signs of sprouting. Smaller ones are more tender.
The tuberous part of the root is starchy and eaten like a yam (can be fried). It can be used as pig or cattle fodder, as well.
The leaves and fruit have diuretic, cardiovascular and anti-inflammatory properties, and a tea made from the leaves has been used in the treatment of arteriosclerosis and hypertension, and to dissolve kidney stones.
In Louisiana Creole and Cajun cuisine, the fruit, known as mirliton (pronounced ˈmɜːlɪtɒn) also spelled mirletons or merletons (plural -- the r is often silent, e.g. Cajun me-lay-taw or urban Creole miʁl-uh-tɔ̃ns)is a popular seasonal dish for the holidays, especially around Thanksgiving, in a variety of recipes.
Chayote is an important part of traditional diets across Mesoamerica, and can be found in a variety of dishes.
In the Philippines, the plant is known as "Sayote" and is grown mostly on Mountainous part of the country such as Baguio City and parts of Cordillera Administrative Region Chayote is used in many kinds of dishes such as soup, Stir-fried vegetables and chop suey.
In Indonesia, chayotes are called labu siam and widely planted for their shoots and fruit. It's generally used in Sundanese food as "lalap" and one of ingredients for Sundanese cuisine called "sayur asem".
In Taiwan, chayotes are widely planted for their shoots, known as lóng xü cài (龍鬚菜, literally "dragon-whisker vegetable"). Along with the young leaves, the shoot is a commonly consumed vegetable in the region.
In Thai cuisine, the plant is known as sayongte (Thai: ซายองเต้) or fak maeo (Thai: ฟักแม้ว, literally meaning "Miao melon"). It grows mainly in the mountains of northern Thailand. The young shoots and greens are often eaten stir-fried or in certain soups.
In Brazil and other Latin countries, it is used in salads,[citation needed] soups or soufflés. The younger, spikeless fruits may be eaten raw.[citation needed]
In Nepal, the plant and fruit is called iskus (इस्कुस in Nepali), probably derived from the word squash. Its shoots, fruit and roots are widely used for different verities of curries. Boiled fruits and roots are used as food.
Chayote is also popular in South Indian cuisine. It is popularly referred to as 'Bangalore brinjal' and is used in vegetable stews.
Many cultures have found that if the harvest of chayote is abundant, it is cheaper to use it as food for pigs or cattle than the usual commercial feed.