Simplicity Coimbatore , The red in your diet
Strawberry cultivation in India
When I mentioned that strawberries were in season,I was corrected by a friend (familiar with Mumbai /Pune) who said that the season for strawberries from Mahabaleshwar was at its end but the strawberries growing in the hills closer to Coimbatore would be in season during summer.
So to get some clarity I also talked to a few people growing strawberries both in Coimbatore as well as in Coonoor. They too agreed saying that the planting and harvesting for the ones growing here is much later and the fruit would be available in summer.
Strawberries were not a food which our elders ate here frequently when they were children. But one cannot deny that it is now a part of our diet, at least in the cities. Over the past 3 or more decades strawberry cultivation has been on the rise in India,in regions sporting a temperate climate. Not only are they extensively used in desserts but is also the much favoured garnish for cakes in most bakeries, owing to it’s pretty shape and colour.
While it did become more popular as an ingredient associated with sweet food, strawberries can also be very tasty as a savoury ingredient. Friends of mine have often taken advantage of the season’s availability to make cold soups, salads, salsa and dips using the strawberry as the core ingredient.
(New) Indian grown ingredients
We cannot deny that along with fruits like the strawberry and now even the blueberry ,many foods which were not indigenous to our area are available at the grocers ;both organic as well as big supermarket chains. Purple cabbage, bell peppers, black plums are seen vying for attention beside the other usuals. It’s hard to ignore them and not want to cook with these ingredients every once in awhile, especially those which are grown in India (which a lot of them are!)
The other day when I had written a post on grapes, several followers on instagram texted asking if it was true that the purple grapes were healthier than the green. That got me thinking about the need to talk about the red ingredients which are also necessary for health and well being.
Reds & Purples in your diet
All fruits and vegetables when eaten during the season and in moderation are healthy,far be it for me to state the benefits of one over the other. But often we tell our children or we are told by health experts to “eat your greens”. There is a whole spectrum in the red/purple colour food group which possess a different set of nutrients vital for heart health.
This includes the purple onion. It is more pungent and contains a higher amount of antioxidant compounds than the white onions. This includes beetroot , pomegranate ,purple grapes and strawberries too. These ingredients are touted as being good for heart health ; Vitamin A, manganese,fibre etc
Menu planning
When I first became aware of the different nutrients which are reflected in the colours of the fruit and vegetables,rather than trying to remember the benefits of each,it was easier to just ensure that my meals consisted of an assortment of colours. Maybe a keerai poriyal and pomegranate in the raitha with a yellow pumpkin sambhar or beetroot rasam , potato poriyal and a vendaikkai kolambu etc This way we ensured that most nutrients were covered daily and the plate of food ends up looking really appetising!
A salad that I came across in the initial days of experimenting in the kitchen was what the food magazine called a ‘red salad’. My understanding of salads and dressings was rather limited back then but I thought it looked absolutely beautiful. It was also something that was suggested as a meal for Valentine’s day (as I clearly recall),for those who wanted to do something a bit healthier than the red velvets,heart shaped truffles and creamy puddings. It so happened that we had the exact same ingredients on hand and the salad turned out to be well liked by all.
Also back then we cooked a lot with the purple cabbage and I remember that the parents of other children would ask how I managed to convince my kids to eat it ! I told them later that their children ate it without a fuss too (when they came over ) Or maybe I just didn’t give them a choice !
Simple salad for every day
This week we have been seeing some incredibly fresh purple cabbage, gorgeous ruby red pomegranate and juicy strawberries. With no other colour to mar this concoction of red and purples ,for me, this salad is a visual stunner. The dressing we normally use is a simple balsamic vinaigrette (balsamic and strawberry with black pepper are a great combo). But since we got our hands on some wonderful apple cider vinegar the dressing is lighter but just as delicious with the addition of honey from the estates of Coorg, Extra virgin olive oil ,sea salt and red chilli flakes.Give it all a good whisk to make a well balanced emulsion and pour over the ingredients just before serving. While the onions,strawberries and pomegranate can be left raw,the purple cabbage needs to be blanched in hot salted water for a minute or two.
Purple basil leaves or the Krishna thulasi is another tasty addition to this salad .It can be served chilled or at room temperature . With a grilled side and some crusty bread,a special meal at home is yours with a bit of planning.
Nutrient info
Purple cabbage – It contains sulforaphane which has an anti inflammatory effect .Its antioxidants include vitamin C, A, K, and B6, carotenoids, and flavonoid antioidants such as anthocyanins and kaempferol. It is low in calories and high in fibre.
Strawberries –They’re an excellent source of vitamin C and manganese and also contain folate (vitamin B9) and potassium. Strawberries are very rich in antioxidants and plant compounds, which may have benefits for heart health. a study in 2016 also found these berries rich in antioxidants quercetin, kaempferol, and anthocyanin .The flavonoid quercetin, which is also present in strawberries, is a natural anti inflammatory that appears to reduce the risk of atherosclerosis.The fiber and potassium content in strawberries also support heart health and regulates blood pressure.
Pomegranate- in addition to containing heart healthy antioxidants, pomegranates contain two unique substances which are health boosters. Punicalagins are extremely potent antioxidants found in pomegranate juice and peel.They’re so powerful that pomegranate juice has been found to have three times the antioxidant activity of either green tea or red wine. Punicic acid, found in pomegranate seed oil, is the main fatty acid in the arils. It has potent biological effects. They have anti inflammatory properties which helps prevent many chronic illnesses.
NOTE:
for all of these ingredients please find the best possible pesticide/chemical free source. In the event of unavilability of organic foods please do invest in a food detoxifier. We have been using it for 10 years now and it reduces the risks of toxins in your food !
Faraday fruit & Vegetable purifier
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