PAPAYA and its benefits

PAPAYA

Papaya cut into sections

PAPAYA diced

Native to Mexico, papaya is now grown in several countries including Malaysia, the Philippines and India. The fruit was called the ‘fruit of the angels’ by Christopher Columbus. It is one of the popular fruits as it is rich in medicinal value and nutritive properties. It contains vitamins and mineral required for normal body functioning. This orange coloured fruit is delicious and can be eaten as it is or in the form of juice, milkshake or smoothie. Raw papaya is used in India as a vegetable. it is not just flavoursome but also has many health benefits. Here is a list of health benefits of papaya.

Better Digestive Health:  Papayas are commonly used to aid digestion. The presence of papain, a digestive super enzyme, improves digestion by breaking down proteins and also cleanses the digestive tract. This ensures a reduced conversion of protein into body fat. If the protein in our diet is not digested properly, it may cause arthritis, constipation, diabetes, high blood pressure and other related health conditions.

Weight Loss: Papayas are also good for people who are trying to lose weight naturally. Having a bowl full of papaya as a mid-evening or mid-morning snack is good for health.

Prevents Infections: Papayas are effective in killing intestinal worms, thereby avoiding infections and complications associated with them.

Relief from Toothaches:  A paste of fresh papaya roots can be massaged onto the teeth and gums to give relief from toothaches. The bark of the tree, primarily the inner bark, is also an excellent remedy. (Somonsohn, 2002).

Anticancer Properties: Researchers have discovered that papayas are effective against breast, pancreatic and other cancers. A papaya leaf extract obtained from dried leaves produced anti-carcinogenic effects against tumor cells that were grown in the laboratory. It was observed in a study conducted by a University of Florida researcher Nam Dang, and his colleagues in Japan, that the effects were stronger when the cells were given larger doses of tea. The scientists exposed different types of cancer-affected cells to different papaya leaf extracts and found that the growth of tumors had slowed down in all the cultures. The fruit has gained credibility and has been used in many western medicines for its anticancer powers.

Skin Care: Papayas can be great revitalizing agents, which is why they are used in many cosmetics. Also, papayas are used in homemade face masks by many women. Papain kills dead cells and purifies the skin. The beneficial properties and the healing enzymes present in papayas help treat sunburn and irritated skin. A good facial massage using papayas is good for the skin and removes the dead cells. If you are a person who spends most of their time outdoors, then papayas can be a great help, as papayas fights free radicals that age your skin. The peels of papayas are also used to rub on the face and hands for healthy skin; it will work wonders for your skin.  Papayas are also used to treat skin disorders like eczema, psoriasis

Improved Heart Health: The seeds of papayas are good for a healthy heart. Having three powerful antioxidant vitamins, namely vitamin A, vitamin C and vitamin E, means that papayas are helpful in preventing problems such as atherosclerosis and diabetic heart disease. The presence of pro- carotenoid phytonutrients helps prevent oxidization of the cholesterol in the body. When oxidation of cholesterol takes place, it sticks to the walls of the blood vessels and forms plaque that can lead to heart attacks and strokes. Vitamin E and vitamin C obtained from papayas will help in preventing the cholesterol from sticking to the walls, thereby keeping your heart healthy. As a good source of fiber, papayas also helps to reduce the cholesterol levels in the body. Include papayas in your daily diet as a mid-evening snack to keep your heart young. It also helps in treating sores, wounds and ulcers .

Reduce Acne and Burns: The latex obtained from papayas is used to treat the areas on the skin affected with acne.  The fleshy side of the papaya skin can be used as a mask to cure acne. A diet which includes papayas will help to cure the conditions internally, making the skin clear. Also, when the latex is applied on the burnt area, it helps in reducing the marks caused due to the burn.

Anti-Inflammatory Effects: The enzymes present in papayas, especially the papain and chymopapain, reduce the inflammation in different parts of the body.

Papaya for Macular Degeneration: Macular degeneration is a disease of the eye. In this condition, the ocular cells degenerate, which results in blurred vision and can cause blindness as well. This is an age–related illness and adding papayas to the diet is beneficial for reducing the risk of developing macular degeneration. An antioxidant named beta-carotene gives color to the papaya. Just as carrots help to improve the eye sight due to the presence of beta-carotene, it is also known to be effective in reducing the effect of macular degeneration. According to a study published in the Archives of Ophthalmology, the consumption of 3 or more servings of fruit on a daily basis day may lower the risk of age-related macular degeneration (ARMD).

Treating Constipation: The presence of folate, vitamin C and vitamin E in papayas reduces motion sickness by producing a tonic effect in the stomach and in the intestines. Papaya juice and the ripened form of papaya also help aid digestion. The fiber obtained from the fruit helps to increase bowel movements. Improved bowel movements help to ease the passage of stool, thereby reducing the effects of constipation (Pinoy B. 2010).

Menstruation: Papaya juice can be of great help for women with irregular periods. Consumption of green, unripe papayas can also normalize the irregularity in the periodic cycle. Papayas are considered as a ‘hot food’, meaning that it produces heat in the body. This excessive production of heat in the body stimulates the estrogen hormone. This induces periods in the females. Hence, papayas can be beneficial to handle difficult periods.

Arthritis: Papayas have been known to be effective against rheumatoid arthritis and osteoarthritis. One of the enzymes found in papayas, called chemopapain, has a significant effect on controlling rheumatoid arthritis and osteoarthritis.

Improved Immunity: Papaya consumption has also been linked to improvement in the immunity system of the body. Research conducted by Hiramoto, Imao, Sato, Inoue, and Mori from Japan is a proof that the antioxidants present in papaya play an important role in improving the immunity system of people.

Flowers and roots of the plant have been proven to be beneficial against jaundice, bronchitis, kidney colic and other illnesses.

Asthma prevention: The risks for developing asthama are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, contained in foods like papaya, apricots, broccoli, cantaloupe, pumpkin and carrots.

Some Side Effects of Papayas

Consumption of papaya in normal dietary amounts is recognized as safe by FDA. However, there are a certain side effects of consuming papaya.

Papaya is Harmful For Pregnant Women: Papaya is classified as being harmful during pregnancy. It is considered as a ‘hot’ fruit. Latex, present in high concentrations in raw and semi-ripe papayas, causes uterine contractions which might lead to abortions. Avoid eating raw papaya if you are pregnant.

Gastrointestinal Irritation: Consuming large quantities of papaya can cause a powerful laxative effect in the intestines. Avoid eating large quantities of papaya, especially if it is in its raw form. Unripe or raw papaya can cause pain in the intestines or stomach, and can sometimes cause esophageal perforations.

Seeds: The black seeds of the papaya contain traces of an enzyme called carpine, which is a potentially toxic substance. According to the International BioPark Foundation’s information about Medicinal Plants of the Peruvian Amazon, this enzyme can make the nerve centers numb, which could lead to paralysis or cardiac depression. In some cases, the narrowing of blood vessels is also seen, which is the caused due to Carpine or carparine.

Quick Tips to Enjoy Papayas:

Pieces of papaya, when soaked with a bit of lemon juice and honey is an absolute treat for the taste buds.

Blend papayas, strawberries and yogurt for a cold soup treat.

Add a slice of papaya to fresh fruit salad and have it as a snack.

Have a bowl of fresh ripe papaya along with your breakfast to add calories that you require for the day.

Nutritional breakdown of papaya

One medium papaya has approximately 120 calories, 30 grams of carbohydrate (including 5 grams of fiber and 18 grams of sugar) and 2 grams of protein.

Papayas are an excellent source of vitamin C and one single medium fruit provides 224% of your daily needs. Papayas are a good source of folate, vitamin A, magnesium, copper, pantothenic acid and fiber. They also have B vitamins, alpha and beta carotene, lutein and zeaxanthan, vitamin E, calcium, potassium, vitamin K and lycopene, the powerful antioxidant most commonly associated with tomatoes.

NOTE : I have taken the content about Papaya benefits from third party web sites and shared on my web page as I am making a collection of such useful information for future reference as this is one of the purpose of my page. I thank the original writers for using their content here. However, the pictures shared of the fruit, Papaya were photographed by me and is my work.

Cabbage Kheer

Cabbage Kheer is a delicious Indian recipe served as a Dessert. 

This desert is very simple to make and delicious to have. 

INGREDIENTS :

(1) 2 cups/ 200 gms shredded Cabbage

(2) 1 litre of Milk

(3) 3/4 cups / 75 gms of sugar or depending on the sweetness required

(4) 1/4 teaspoon of Cardamom powder

(5) 3 tbsp of Ghee

(6) 15 pieces of Cashews, broken 

(7) 20 pieces of Almonds, crushed

(8) Raisins

(9) Almonds and Cashews for garnishing too

Shredded Cabbage

Milk

Sugar

Cardamom powder

Crushed Almonds

Broken Cashews

Raisins

PREPARATION :

(1) Rinse the cabbage and remove the loose outermost leaves so only clean compact leaves remain. Slice a small section of the cabbage using a knife as shown in the image and put them in the hand grater jar to grate it. You may use a food processor or can grate using a chef’s knife too. Grate 200 gms of cabbage in this way.

Shredded Cabbage using a grater

(2) Using a Mortar and Pestle, crush the 20 pieces 

of almonds as shown in the image.

Crushed Almonds

(3) Break the cashews into smaller pieces as shown in the image.

Broken Cashews

All ingredients set together for the preparation of Cabbage Kheer.

METHOD :

(1) Boil 1 litre of milk in a broad and deep utensil and keep aside.

Boiled Milk

(2) Take 2 glass of water in a utensil and add shredded cabbage to it. Cook the cabbage in boiling water for 10 minutes. Turn off the flame and drain the cabbage completely and reserve the drained water aside. You can use this drained water in kneading the dough for chapatis as it will result in a very soft dough.

(3) Now heat 3 tablespoons of ghee in a pan and put the broken cashews on it and roast it for 30 seconds till it changes colour to golden brown. Then take the roasted cashews and put it in the boiled milk. 

(4) In the remaining ghee, add the drained cabbage. Fry it on a low flame for 5 minutes until the cabbagey smell disappears. 

(5) Put the fried cabbage into the boiled milk and then cook this milk cabbage mixture for 30 minutes on a low flame till the milk reduces to almost half of its quantity. Stir the mixture frequently to avoid it getting burnt.

(6) Add sugar, cardamom powder, crushed almonds at this stage and keep stirring 15 minutes more. At this point, the cabbage and the milk should look homogeneous. Now turn off the flame and let it cool.

(7) Add raisins. Addition of crushed almonds and raisins brings a very rich taste and texture to the kheer.

(8) Once cooled, transfer it onto a serving bowl and garnish with almonds and cashews as shown.

CABBAGE KHEER

Keep in the refrigerator to chill. Serve chilled.

It tastes good when warm and fresh. However, tastes best when served chilled.

Since cabbage is a very low calorie vegetable, if you reduce the quantity of sugar and don’t add condensed milk to it, this is a perfect low calorie family desert. It can be used during fasting as well.

Date Tamarind Chutney

The main ingredients in this chutney are Dates and Tamarind. However, I have added some coriander and mint leaves to this too for preparing a new version of this chutney and it tasted good.Various versions of this chutney can be found on internet, prepared in different ways. However, the way I prepared tastes good too. I have not soaked and boiled dates and tamarind as many other recipe writers have done, but done in a different way. I liked the resulting chutney and you may try and give your suggestions too.This chutney can be served with any Indian chaat snacks like pani puri, dahi puri, choley chaat, ragda pattice and samosas.

Without tempering

With tempering

INGREDIENTS :

(1) Washed and chopped, fresh Coriander leaves (Cilantro leaves or Dhania patta) - 2 cups

(2) Washed and chopped, fresh Mint leaves (Pudina patta) - 1 cups

(3) 1/4 cup seedless Tamarind (Imli)

(4) 1/2 cup seedless Dates (10 dates pieces deseeded). Chop it and keep aside.

(5) 1/2 cup Jaggery (Gud) (Approx. 100 gms). Grate it and keep aside.

(6) 1/2 tea spoon of Mustard seeds (Rai)

(7) 2 tea spoons of Coriander seeds (Sabut Dhania)

(8) 2 tea spoons of Cumin seeds (Jeera)

(9) 1/4 tea spoon of Fenugreek seeds (Methi dana)

(10) 2 whole green chillies

(11) Salt

For tempering :

(1) 2 tablespoon of cooking oil

(2) 1/2 tea spoon of Mustard seeds (Rai)

(3) 2 whole red chillies (Not shown in images)

(4) 10 - 15 Curry leaves

Ingredients for the preparation of Dates Tamarind chutney

Coriander leaves, Mint leaves, Tamarind, Dates, Jaggery, Mustard seeds, Corainder seeds, Fenugreek seeds and Cumin seeds

Salt and whole green chillies

Curry leaves

METHOD :

(1) Put all the above ingredients in a mixer / blending jar. Add very little water (Half cup / 50 ml) and grind to form a smooth paste.

(2) Transfer the chutney onto a serving bowl.

(3) Take 2 table spoons of cooking oil in a tempering ladle or pan. Add half tea spoon of Mustard seeds and when they begin to crackle, add 2 chopped red chillies. Saute for 30-40 seconds

and turn off the flame. Immediately pour the tempering over the prepared chutney and mix well.

Later store it in an air tight container and keep it in a refrigerator and this can be used for 3-5 days.

Note : I liked the chutney both ways … with or without tempering. I have shown images of both. A bowl of chutney without tempering and a bowl of chutney with tempering is shown.

Coriander Mint Chutney

It is an easy chutney recipe that can be prepared with easily available ingredients. The main ingredients are Coriander leaves and Mint leaves, hence the name Coriander Mint Chutney. This chutney is also available in the big supermarkets in bottled form. However, I prefer to prepare it at home as it can be quickly done with the help of easily available ingredients and is without any preservatives.

INGREDIENTS :

(1) Washed and chopped, fresh Coriander leaves (Cilantro leaves or Dhania patta) - 2 cups
(2) Washed and chopped, fresh Mint leaves (Pudina patta) - 2 cups
(3) Cumin (Jeera) seeds - 2 tea spoons
(4) Coriander seeds - 2 tea spoons
(5) Garlic cloves - 10
(6) 1 inch sized seedless, cleaned Tamarind
(7) 1 inch sized Ginger (Adrak)
(8) 2 whole green chillies
(9) Salt

Mint leaves, Coriander leaves, Cumin / Jeera seeds, Coriander seeds, Garlic cloves, Deseeded and cleaned tamarind piece, Ginger piece, whole green chillies and salt

METHOD :

(1) Put all the above ingredients in a mixer / blending jar. Add very little water (Half cup / 50 ml) and grind to form a smooth paste.

(2) Transfer the chutney onto a serving bowl.

(3) Later store it in an air tight container and keep it in a refrigerator and this can be used for 3-5 days.
(4) You can serve this Coriander Mint chutney with pakoras, samosas, chaat, chole, potato chips or can be used as spread on sandwiches and burgers.

You can have the consistency of the chutney as per your choice. Add the amount of water as per thickness of chutney required.

Strawberry Banana Milkshake (With ice cream)

Strawberry Banana milkshake is my favourite when it comes to milkshakes and I often prepare this. It is thick, creamy and delicious and easy to prepare.

INGREDIENTS :

(1) 5 pieces of Strawberries

(2) 3 Bananas

(3) Sugar / Powdered sugar 

(4) Strawberry ice cream

(5) Milk - 1 glass

Serves : 1 person

METHOD :

(1) Wash 4 pieces of strawberries and cut their stems. Then cut them into halves.

(2) Peel two bananas and chop each into 4 to 5 pieces.

(3) Put the chopped strawberries and bananas into a blending jar. Also put 1 glass of cold milk, sugar / powdered sugar (amount depending on the sweetness required) and ice cubes. Cover the blender with its lid and then blend well until smooth for 2 minutes.

The Strawberry Banana Milkshake is ready.

(4) Pour them into a serving glass and add two scoops of Strawberry ice cream over the top.

(5) Garnish with a piece of strawberry and a slice of banana as shown. Slit the strawberry and a banana slice over small section with a knife and fix them on the rim of the glass. Garnish with slices of banana as shown.

The Strawberry Banana milkshake provides a range of nutritional benefits.

Bananas supply fiber, which protects bowel health and helps regulate digestion. The amount of potassium in bananas also make them a good fruit to eat to decrease your risk of kidney stones. Strawberries promote good eyesight and decrease symptoms of arthritis, thanks to the high volume of antioxidants. This fruit also contains folate -- this makes strawberry banana smoothies a must for pregnant women, as folate helps ward off birth defects of the spine. 

Beetroot Potato Curry

It is a nutrient packed vegetable that attracts even the fussy eaters and kids because of its colour and taste.

Beetroot improves stamina and blood flow and lowers blood pressure. It is sweet and earthy in taste and tender to eat. It is beneficial for high blood pressure patients as beetroots helps to lower blood pressure. Such patients can consume the beet root juice apart from other recipes of beetroot.

INGREDIENTS :

(1) 2 medium sized Beetroots, diced into bite sized pieces

(2) 3 small sized potatoes, chopped into bite sized pieces

(3) 2 large sized Onions, finely chopped

(4) 2 medium sized Tomatoes, finely chopped

(5) 5 cloves of Garlic, finely chopped

(6) Half inch of Ginger piece, finely chopped

(7) Coriander leaves, finely chopped (for garnish)

(8) Curry leaves

(9) 5 - 8 Whole Red Chillies, (depending on the spicy taste required

Use less if don’t like too spicy. The beetroots cause the sabzi to be sweet

so to cut that taste, we put little more red chillies)

(10) 3 tablespoon of Vegetable oil

(11) 1 teaspoon of Saunf / Fennel seeds

(12) 3/4 teaspoon of Jeera / Cumin seeds

(13) 1/2 teaspoon of Rai / Mustard seeds

(14) 1/2 teaspoon of Garam masala powder

(15) 1 teaspoon of Coriander / Dhania powder 

(16) 1/2 teaspoon of Cumin / Jeera powder

(17) 1/4 teaspoon of Haldi / Turmeric powder

(18) 2 pinch of Hing / Asafoetida

(19) Salt to taste
(20) Water for cooking

Cuisine : Indian
Serves : 5-6 persons

PREPARATION :

(1) Peel the skin of the Potatoes, wash them, then cut them into bite sized pieces. Put the chopped potatoes into a utensil, add 2 glasses of water, little amount of salt and keep on the gas stove for cooking.

The Potatoes should be cooked, but they should not lose their shape, that is should not get soggy. Once cooked, turn off the gas stove. Drain the water and take the cooked potatoes into a bowl and keep aside as shown in the image.

(2) Peel the Beetroots and wash them. Then cut them into small bite sized pieces. Put the diced beetroot into a utensil, put 2 glasses of water, a little amount of salt and keep on the gas stove for cooking. Once the beetroots are cooked, turn off the gas stove. Press one piece of beetroot and if it breaks and is soft (but at the same time should not lose shape), then it means the beetroot is cooked. Take the beetroot along with the water used for cooking into a bowl and keep aside. 

(3) Peel the Onions and chop them finely using an Onion chopper. Keep the finely chopped Onions into a bowl and keep aside.

(4) Wash and finely chop two medium sized Tomatoes.

Chopped Tomatoes

(5) Finely chop or grate 5 cloves of Garlic and half inch of Ginger and keep aside. 

5 cloves of garlic finely chopped

Half inch sized ginger finely chopped

(6) Chop Coriander leaves for garnish and keep aside.

Coriander leaves finely chopped

Curry leaves

(7) All ingredients set together in a tray for the preparation of Beetroot Potato Curry.

From left to right, top to bottom rows, the ingredients are : 
Fennel seeds / Saunf, Cumin seeds / Jeera, Mustard seeds / Rai,
Garam masala powder, Coriander / Dhania powder, Cumin / Jeera powder, 
Turmeric powder / Haldi, Salt and Asafoetida / Hing powder.

METHOD :

(1) Heat 3 tablespoon of oil in a Kadhai / Wok. 

Add Mustard seeds / Rai to the warm oil and when they start spluttering, add Jeera / Cumin seeds. After 10 seconds of sautéing, 

add finely chopped garlic and ginger. Saute them till the garlic turns golden brown in colour and the raw smell of the ginger goes away. Add 5-8 whole red chillies and sauté them for 10 seconds. 

(2) Add finely chopped Onions and sauté till they turn light golden in colour. 

(3) Add finely chopped Tomatoes and sauté till they become soft.

Note : While preparing this recipe my little baby was playing in the kitchen around me and trying to come near the gas stove, so I got little distracted and did not put the Fennel seeds and Curry leaves in step 1, which I realized at step 3 of method.  For my readers, please add the Fennel seeds and Curry leaves along with Cumin seeds / Jeera and sauté for 10 seconds as said earlier.

I took a tempering ladle and added 2 table spoon of oil in it, heated it on a gas stove. Then added Fennel seeds and Curry leaves (chopped and added while tempering). Saute for 10 - 15 seconds till the Fennel seeds change colour. Make sure the Curry leaves don’t get burnt. You will have to turn off the gas stove and add this to the Onion Tomato mixture. Then Mix well as shown in the images.

(4) Add all the basic dry Indian spices like Turmeric / Haldi powder, Garam masala powder, Cumin / Jeera powder and Coriander / Dhania powder. Mix well.

After mixing....

(5) Add the boiled beetroot with water used for boiling it, all together to the Onion Tomato mixture. Add the boiled Potatoes too.

Mix well.

After mixing ....

(6) Add one glass of water and mix well. Add salt if required. As I added salt during boiling beetroot and potatoes, it was tasting fine and I did not feel the need to add any more salt.

(7) Allow it to simmer for 5 minutes. By this time, the curry would have reached the required consistency. You may now switch off the gas stove.

The Beetroot Potato Curry is ready.

(8) Transfer the Beetroot Potato Curry into a serving bowl. 

(9) Garnish it with chopped Coriander leaves. 

(10) Serve the Beetroot Potato Curry with chapatis or with Rice Dal as side dish.