This soup is very good source of beta carotene and vitamin c. this also provides protein and calcium. Heart and diabetic patients should avoid the cream in it.

Ingredients:

30 gm butter

1 large onion chopped

2 tbsp ground coriander

1 large potato, peeled and chopped

500 gm pumpkin, peeled and chopped

750 ml vegetable stock

1.4 tbsp grated nutmeg

125 ml double cream

Chili powder

Fresh herb for garnish

Procedure:

Melt butter in a large saucepan over moderate heat. Add onion, stir in coriander and cook for 3 min. Add potato, pumpkin, vegetable stock and nutmeg. Cook until tender. Transfer the vegetables and 375 milliliters of the stock to a blender of food processor and puree until smooth. Add cream and blend for a further 30 seconds. Stir puree in to remaining stock in the pan. Reheat soup and garnish with ground chili and chopped herbs.

Amongst all nuts, almonds are one of the most nutritious, healthy and beneficial for our body. Not only they are good for our heart, they are also excellent snacks.

Almonds are a rich source of vitamin E; they are responsible for lowering cholesterol. Almond oil traditionally used by massage therapists to lubricate the skin during a massage session, is being considered by many to be an effective emollient. Health benefits include improved complexion, improved movement of food through the colon and the prevention of cancer.

• Almonds give a healthy and nutritive snacks option and it should be encouraged as one of the best substitutes for junk food.

• Almonds can be enjoyed safely throughout the year.

• Almonds are known to enhance mental faculties as depicted by research and may help a kid to perform better.

• Eating a handful of almonds a day has been claimed as heart healthy by the USFDA.

• Make almonds an important part of your daily diet to keep kids alert and healthy.

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Delicious mouth watering carbohydrate rich meal with B complex, vitamins and minerals such as carotene. Diabetic patients should avoid this dish.

Ingredients:

500gm – mixed colored spiral pasta

Fresh herbs for garnish

For herb sauce:

15 gm polyunsaturated margarine

1 small chopped onion

1 clove garlic, crushed

2 tbsp plain flour

½ cup or 125 ml vegetable stock

1 cup or 120 ml low- fat unflavored yoghurt

Procedure:

Cook pasta according to packer directions. Drain and keep warm. To make sauce, melt margarine in a saucepan and cook onion and garlic for 3 minutes. Stir in flour and stock. Continue to cook until sauce thickens. Stir in yoghurt and heat gently. Mix through parsley, basil and chives. Season it with pepper. Spoon sauce over pasta and serve garnished with additional fresh herbs.

A very tasteful and low calorie vitamin C – rich salad. This is a good filling salad for weight watchers.

Ingredients:

1 vegetable stock cube;
3 nos. of small turnips, peeled and properly sliced;
4 nos. of kiwi, peeled and sliced
4 tbsp salad oil;
1 tbsp freshly squeezed lime juice,
Salt to taste
¼ tbsp crushed black peppercorns

Procedure:

Bring a saucepan of water to a boil. Crumble in stock cube and add turnips. Cook for 3 minutes and then drain. Arrange kiwi fruit and turnip slices in concentric circles on a serving plate. Whisk salad oil and lime juice together in a small bowl. Add salt to taste. Pour dressing over salad and sprinkle crushed peppercorns and serve

•    Garlic is one of the best – known and widely used herbal medicines. Garlic is a strong weapon against infection and a natural antibiotic. It has been found to reduce cholesterol and high blood pressure and is sometimes used to treat yeast infection.

•    Ginger has many medicinal uses. It is very effective treatment for motion sickness and general nausea. It is also used to treat menstrual cramps and the nausea associated with chemotherapy.

•    Fenugreek is used by many women who suffer from the symptoms of menopause- hot flashes, night swears etc. it is also used to reduce cholesterol and relieve constipation.

•    Cloves act as a wound antiseptic by killing harmful bacteria and are also used to treat indigestion and diarrhea. They also act as a deterrent to free-radical damage to the body.

•    Turmeric has been used to treat arthritis, dysentery and heart diseases. It is also believed to lower the risk for certain cancers by attacking free radicals.

•    Another digestive calmant, coriander is used to teal colic and general nausea.

•    Cinnamon is used to control the level of blood sugar for diabetics. It is also used to relieve the symptoms of urinary tract infections and yeast infections.

•    Used to relieve various respiratory problems, oregano may also relieve digestive upsets and yeast infections.

•    Studies have shown that saffron could be instrumental in destroying the cancers cell that causes leukaemia.

Slice and toss the strawberry

Strawberries are great for good health – they contain fiber and more Vitamin C than any other berry – in fact, a cup of fresh strawberries contain 35 micrograms of foliate, which is the important B Vitamin that creates normal red blood cells and is necessary for prenatal development. It also protects against heart disease. By trying the following recipe, you can enjoy a delicious fruit prepared in a healthy manner.

One pound of strawberries will give you 4 cups hulled.

In order to freeze strawberries, wash them and pat them dry. Spread a single layer on the tray, cover with plastic wrap and freeze till solid. Pack the frozen fruit in sealable plastic bags, while removing the air from the bag. These can be frozen up to a year.

A touch of balsamic vinegar brings out the flavor of fresh strawberries. Preparation is simple.

1 pint strawberries

1 – 2 tablespoons sugar

2 – 3 teaspoons balsamic vinegar

Wash and dry strawberries – slice and toss sugar in a bowl over the strawberries – sprinkle vinegar and allow standing for 20 minutes.

Nutrition information:

Per serving:            37 calories

Cholesterol:              0 gms.

Fat:                           0 gms.

Carbohydrate:          9 gms.

Protein:                    0 gms.

Fiber:                       1 gm.

Sodium:                   1 mg.

Potassium:           112 mg.

Nutrition bonus:       Vitamin C (71% daily value)

 ½  Carbohydrate serving.