Thursday, July 13, 2017

6 Amazing Benefits Of Watermelon


Kidney Disorders: Watermelons contain a lot of potassium, which is very helpful in cleaning or washing out the toxic depositions in the kidney. 

Prevents Heat Stroke: Watermelon is effective in reducing both your body temperature and blood pressure. Many people in tropical regions eat this fruit every day in the afternoon during the summer to protect themselves from heat stroke. 

Wednesday, July 12, 2017

Health Benefits Of Beans

1 They Are Heart-Helpers
2 They Are Low In Fat
3 They Pack Protein
4 They Balance Blood Sugar
5 They Cut Cancer Risk
6 They Are Nutrient-Rich

Tuesday, May 23, 2017

No other insect has served the needs of human like the honey bee. For centuries, beekeepers have raised honey bees, harvesting the sweet honey they produce and relying on them to pollinate crops. Honey bees pollinate an estimated one-third of all the food crops we consume.

Wednesday, May 17, 2017

Green salad

Incorporating the frequent salad into your diet is very beneficial to anyones health. And nowadays it seems that everyone is a little health-concious and strives to be healthier in one way or another. Well, eating salads to increase your health and it’s super easy to find at Green growth.

Thursday, May 11, 2017

Food that satisfy your thirst and hunger.




1. Cucumbers

Hydrate and replenish your skin with fresh cucumbers. In addition to containing 95 percent water, cucumbers are rich in anti-inflammatory compounds that help remove waste from the body and reduce skin irritation. Preliminary research also suggests cucumbers promote anti-wrinkling and anti-aging activity. Find them at your farmers market; they’re in season from jestha to shrawan.

9 Benefits of cucumbers


Cucumbers are the fourth most cultivated 
vegetable in the world and known to be one of the best foods for your body's overall health, often referred to as a superfood. Cucumbers are often sprayed with pesticides so it is important to buy organic or even better, grow them yourself.

Thursday, May 4, 2017

why barley must be included in our daily routine???


Barley is a wonderful, easily found and multipurpose whole grain cereal having nut like flavor used by the people as a healthy and nutritious diet especially for kids. It resembles like wheat and found everywhere in nepal.

Wednesday, May 3, 2017

Pigeon peas advantage, health benefits and recipe


Nutritional Value

The serving size of one cup which measures 153 grams provides 43 mg of Vitamin C, 0.536 mg of Vitamin B1, 153 µg of Vitamin B9, 2.4 mg of iron, 0.69 mg of manganese, 181 mg of phosphorus, 29.82 gram of Carbohydrate, 3.294 mg of Vitamin B3 and others. The pigeon peas are rich in proteins, minerals, vitamins and lipids.

Thursday, April 27, 2017


FUN FACTS about mango


  • Mangos are one of the most popular fruit in the World
  • Mangos were first grown in India over 5,000 years ago
  • Mango seeds traveled with humans from Asia to the Middle East, East Africa and South America beginning around 300 or 400 A.D.
  • A basket of mangos is considered a gesture of friendship in India
  • Legend says that Buddha meditated under the cool shade of a mango tree
  • A mango tree can grow as tall as 100 feet
  • The bark, leaves, skin and pit of the mango have been used in folk remedies for centuries

Wednesday, April 26, 2017

Jackfruit



Jackfruit is a sweet, delicious and exotic fruit that is packed with many nutrients and benefits. Jackfruit is known as the jack of all fruits. It is a rich source of vitamin, minerals, phytonutrients, carbohydrate, electrolytes, fiber, fat and protein. This fruit also contains calorie but no cholesterol or saturated fats. Consume jackfruit for the best taste, nutrition and its many health benefits.

Monday, April 24, 2017

Bitter gourd benefits for health, skin and hair.

Bitter gourd  is a tropical plant that grows in Asia, Africa, the Caribbean, and South America. It is also known as balsam pear. This annual of the Cucurbitaceae family is a thin, climbing vine with long, stalked leaves that flowers in July or August. The plant bears a long, cucumber-shaped fruit that hangs like a pendulum, with small bumps all over it.

Sunday, April 23, 2017

Six reason that explain why we should go organic

Organic farming refers to ecologically-based production systems used to produce food and fiber. Organic farming may be most widely known for what it is not; however, it is more important to define organic farming by what it is. Organic farming can be defined by the proactive, ecological management strategies that maintain and enhance soil fertility, prevent soil erosion, promote and enhance biological diversity, and minimize risk to human and animal health and natural resources. Many kinds of farm products are produced organically including vegetables, fruit, herbs, grains, meat, dairy, eggs, fibers, and flowers.

Wednesday, April 12, 2017

Brinjal/Eggplant

     
     
Eggplant is an unusual vegetable that has a unique range of health benefits, including an ability to help build strong bones and prevent osteoporosis, reduce symptoms of anemia, increase cognitive function, improve cardiovascular health, protect the digestive system, help lose weight, manage diabetes, reduce stress, protect infants from birth defects, and even prevent cancer.

Sunday, April 9, 2017

Moringa Powder

Moringa plant is beginning to gain more popularity as super food for its highly nutritious profile and powerful anti-inflammatory, antioxidant, and tissue protective properties.

7 Powerful Benefits Of Drinking Moringa Every Day

why organic???

What is Organic Farming?

Organic farming refers to ecologically-based production systems used to produce food and fiber. Organic farming may be most widely known for what it is not; however, it is more important to define organic farming by what it is. Organic farming can be defined by the proactive, ecological management strategies that maintain and enhance soil fertility, prevent soil erosion, promote and enhance biological diversity, and minimize risk to human and animal health and natural resources. Many kinds of farm products are produced organically including vegetables, fruit, herbs, grains, meat, dairy, eggs, fibers, and flowers.

Friday, April 7, 2017

Lady's fingure


Lady’s finger is a non-leafy, green, fruit vegetable that is widely consumed. Popularly called bhindi in nepalies households, this vegetable is tender, mucilaginous and dense in nutritional content. Whether you eat them raw or you cook them as you like, you’ll surely benefit in more than one ways. Here are some surprising benefits of this green wonder.

spinich



     Spinach  is one of incredible green-leafy vegetable often recognized as one of the functional foods for its health benefiting nutritional, antioxidants and anti-cancer composition. Its tender, crispy, dark-green leaves are one of the favorite ingredients of chefs all around the world.

Thursday, April 6, 2017

Bottle gourd



About bottle gourd/lauka:

This South Asian squash is indeed bottle shaped, light green and long. The flesh inside is spongy and you can also cut it into small pieces and make a curry out of it. Bottle gourd or lauki is over 90% water therefore it is easy to digest. Due to its sodium content it is best to eat before sunset otherwise instead of the beneficial diuretic effect it will promote water retention. Best time to eat Lauki in noon for lunch.

Monday, April 3, 2017

papaya


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.

Wednesday, March 29, 2017

Green peas

         Green peas are good source fiber, and it also provides some of you of daily protein requirements. They also act as an easy source for acquiring vitamins like A, C, K, B6, and folic acid. In terms of minerals, green beans are a good source of calcium, silicon, iron, manganese, potassium, and copper.


Thursday, March 23, 2017

Pumpkin




Pumpkin is one of the widely grown vegetables incredibly rich in vital antioxidants, and vitamins. Pumpkins, in general feature orange or yellow exterior skin color; however, some varieties can exhibit dark to pale green, brown, white, red and gray. Yellow-orange pigments largely influence their color characteristics in their skin and pulp. Its thick rind is smooth with light, vertical ribs.
   Facts on pumpkin

§The potassium contained within pumpkins can have a positive effect on blood pressure.
§ The antioxidants and vitamins contained within pumpkins could prevent degenerative damage to the eyes.
§  Uncut pumpkins should be stored in a cool, dark place for up to 2 months.
§ Pumpkin puree or canned pumpkin can be used as a replacement for butter or oil in baking recipes.

Benefits:
1. Feel Fuller
Pumpkin seeds pack about 1.7 grams of dietary fiber per ounce, while mashed pumpkin has only 50 calories per cup and 3 grams of fiber. “Fiber helps keep you fuller longer, which keeps your appetite at bay so you eat less overall."
2. Boost Vision
A cup of cubed pumpkin contains almost twice the recommended daily intake of vitamin A, which promotes good vision, especially in dim light. It has also been found to slow the decline of retinal function in those with retinitis pigmentosa, a degenerative eye disease that can lead to blindness.Bonus: Vitamin A also helps form and maintain healthy skin, teeth and bones.
3. Lower Blood Pressure
Pumpkin seed oil is full of phytoestrogens, which are beneficial for preventing hypertension. It helped lower both systolic and diastolic blood pressure .
4. Sleep Better
Pumpkin seeds are rich in tryptophan, the amino acid that contributes to post-Thanksgiving dinner sleepiness, says Virgin. Tryptophan is also responsible for helping the body make serotonin, the feel-good neurotransmitter that helps you relax and unwind. Not only do pumpkin seeds promote better sleep, the serotonin will improve your mood.
5. Protect Your Package
Pumpkins — especially the seeds — are rich in beta-carotene and other antioxidants with cancer protective properties. And pumpkin seeds could be especially healthy for men.A quarter cup of the seeds also contains about 2.75 mg of zinc.



Wednesday, March 22, 2017

cucumber


Few foods are as cool as a cucumber. These low-calorie veggies contain many nutritional benefits, including hydrating properties and valuable nutrients.While most people think of cucumbers as vegetables, they are actually a fruit. They contain seeds and grow from the ovaries of flowering plants.
 Nutrition Facts

  • Cucumbers are good sources of phytonutrients (plant chemicals that have protective or disease preventive properties) such flavonoids, lignans and triterpenes, which have antioxidant, anti-inflammatory and anti-cancer benefits.
  • The peel and seeds are the most nutrient-dense parts of the cucumber. They contain fiber and beta-carotene, a form of vitamin A that is good for eyes.
  •  cucumber seeds were a good source of minerals, and contained calcium.
  • Cucumbers are naturally low in calories, carbohydrates, sodium, fat and cholesterol.
  • They also provide small amounts of vitamin K, vitamin C, magnesium, potassium, manganese and vitamin.

 10 Amazing Health Benefits of Cucumbers

  1. Help you stay hydrated
  Cucumbers are 95.2 percent water, which means that a 5-ounce serving contains 4.8   ounces or 150 ml water. That’s already about 26 percent of your daily water intake       through food.
2. Support heart health
Cucumbers contain potassium, which can help lower blood pressure. A review of the best studies conducted on potassium intake showed that a higher intake “is associated with lower rates of stroke and might also reduce the risk of total cardiovascular disease.”
3. Protect your brain from neurological diseases
An anti-inflammatory substance called fisetin is present in cucumbers.It has recently been suggested that fisetin plays an important role in brain health: It would have “the ability to reduce the impact of age-related neurological diseases on brain function,” and it would also help maintain cognitive function in people.
4. Protect your skin against the effects of aging
There is a reason why cucumbers are used in skin care: They have been shown to be effective as a potential anti-wrinkle agent in cosmetic products, protecting our skin form the effects of aging.
5. Fight inflammation in the body and reduce the risk of cancer
Cucumbers can help lower the inflammatory response in the body. They contain polyphenols called lignans, which can potentially reduce the risk of certain cancers and cardiovascular diseases.
6. Relieve pain
Flavonoids, which are anti-inflammatory substances, and tannins in cucumbers have both been shown to limit the release of free radicals in the body and to reduce pain.
7. Reduce bad breath
Bad breath is usually caused by bacteria in the mouth. Fiber and water-rich vegetables like cucumbers can boost your mouth’s saliva production, which in turn helps wash away the bacteria that cause the odor in the mouth.
8. Protect your bones
Cucumber are a good source of vitamin K: One cup contains 22 percent of the recommended daily intake of vitamin K. This vitamin is essential for bone health, as low vitamin K intakes have been associated with a higher risk for bone fracture. Vitamin K is also important for improving calcium absorption in the bones.
9. Prevent constipation
Cucumbers are rich in water, and their skin contains insoluble fiber. Both water and fiber help food to move through the digestive tract quicker and more easily, helping prevent constipation.
10. Maintain a healthy weight
Cucumbers are very low in calories (16 calories per cup) and they also contain fiber in the skin. And foods that contain fiber can help maintain a healthy weight.

Wednesday, March 15, 2017

Black rice, its benefits and nutrition



What is Black Rice exactly?

'Black Rice' is actually more purplish in color than black; although when uncooked it is very dark in appearance. This type of rice is usually sold 'un-milled', with the husk intact. Up until modern times, Black Rice was not easy to come by; it had been highly treasured and protected in Asia for many centuries. It is also commonly used as a condiment, dressing, or as a decoration for different types of desserts in many countries around the world. High in nutritional value, black rice is rich in iron and high in fiber.
Health Benefits
·        Prevention of cancer
·        Prevention of diabetes
·        Prevention of heart disease
·        Prevention of Alzheimer's disease.
·        Prevention of Heart Attacks

   Nutrition Facts

  • Serving size; 1/4 cup uncooked black rice      
  • 1.5 grams of fat
  •  34 grams of carbohydrates 2 grams of fiber 
  • Iron 4%
  • One serving of Black Rice contains around 160 calories.
  • Substantial mineral content.
  •      Very high in Fiber Not glutinous or rough.

Tuesday, March 14, 2017

Benefits of capsicum

           
Bell peppers, also known as sweet pepper or capsicum are basically peppers of less pungent varieties which are available in different colors such as yellow, red, green, purp ago in south and central America and were given the name pepper by the European colonizers of North America. These can easily grow in different types of climate. These plump, bell shaped vegetables were cultivated more than 900 years.

Capsicums are rich in Vitamins A, C and E. The anti-oxidants present in them provide many health benefits. Certain minerals like cobalt, zinc, copper, molybdenum, manganese and potassium are also present in a capsicum


5 Healthy Reasons To Eat Capsicum

Blood Clots 
The benefit of eating capsicum on a regular basis. Capsicum contains vitamin C and helps in preventing blood-clots. This will further help in preventing strokes.

Anti-microbial Properties
Capsicum is both antifungal and antibacterial. Certain types of fungal and bacterial infections can be prevented or treated when you consume capsicum.

Sore Throat
The anti-microbial properties of capsicum can also soothe sore throat. Use its juice to gargle and see the difference.

Good For Skin
As capsicum is filled with antioxidants, it can be considered good for your skin. Antioxidants minimise the damage caused by free radicals.

Digestion
Capsicum can improve digestion and prevent diarrhea and stomach ulcers. If you are suffering from any kind of indigestion problems, try capsicum as a remedy.

Intresting facts about capsicum
  • Capsicum originated from Mexico, and Central and South America. The Spanish and Portuguese explorers were instrumental in spreading cultivation when they introduced the capsicum to different parts of the world during their voyages in the 16th and 17th centuries.


  •  The capsicum tops the list of foods with the highest levels of Vitamin C. A large red pepper provides more than 300% of your daily requirement of the nutrient; and has three      times more Vitamin C than an orange.



 Capsicum recipies 

  1.Cutlet

When you have a plate full of cutlet in front of you, what more do you need when sipping on your cup of tea. This is an easy-to-cook snack which fills your tummy and kills the time. The vegetables added to it give it a healthy boost, while the chaat masala and lemon are enough to make your mouth water. Click the link to get the recepies.

  2.Aloo capsicum

Need a quick fix for today's lunch? The aloo capsicum fry is just what you need. This Punjabi dish can further be enjoyed if served with hot rotis on a cold winter night. The easy and quick way to make it.


Thursday, March 9, 2017

cabbage facts and benefit


Get fresh, organic, cabbage and many more on green growth

Cabbage is remarkably flexible: sharp and crunchy when sliced raw in salads and slaws, soft and yielding when braised over low heat, crisp-tender and flavorful when quickly cooked in stir-frys. In short, cabbage is bright and crisp when raw yet it mellows and sweetens the longer it's cooked. Cabbage contain 80% of water in it.

Nutritional profile of cabbage

According to the USDA National Nutrient Database, one half cup of shredded cabbage (75 grams) contains:
  • 17 calories
  • 4 grams of carbohydrate (including 1 gram of fiber and 2 grams of sugar)
  • 1 gram of protein
Eating a half-cup of cooked cabbage would provide 30-35 percent of daily vitamin C needs. It also provides:
  • 81.5 micrograms of vitamin K
  • 11 milligrams of magnesium
  • 22 micrograms of folate
Plus, lesser amounts of vitamin B-6, calcium, potassium, and thiamin.
Cabbage contains the antioxidants choline, beta-carotene, lutein, and zeaxanthin as well as the flavonoids kaempferol, quercetin, and apigenin.
Red cabbage tends to contain more of these compounds than green cabbage.

Health benefits of cabbage

  • Fresh, green leafy cabbage is incredibly nutritious; but very low in fat and calories. 100 grams of leaves carry just 25 calories.
  • The vegetable is a storehouse of phytochemicals like thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane, and isothiocyanates. These compounds are potent antioxidants and known to help protect against breast, colon, and prostate cancers and help reduce LDL or "bad cholesterol" levels in the blood.
  • Fresh cabbage is an excellent source of natural antioxidan; vitamin C. Provides 36.6 mg or about 61% of RDA per 100 g. Regular consumption of foods rich in vitamin-C helps the human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.
  • Total antioxidant strength measured regarding oxygen radical absorbance capacity (ORAC value) is 508 µmol TE/100 g. Red cabbage has higher antioxidant value, 2252 µmol TE/100 g.
  • It is also rich in essential vitamins such as pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins are essential in the sense that our body requires them from external sources to replenish.
  • It also contains an adequate amount of minerals like potassium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron required for the red blood cell formation.
  • Cabbage is an excellent source of vitamin-K, provides about 63% of RDA levels. Vitamin-K has the potential role in bone metabolism through promoting osteoblastic activity. Sufficient amounts of vitamin-K in the diet contribute immensely to your bone health. Also, vitamin-K also has established a role in the cure of Alzheimer's disease patients by limiting neuronal damage in their brain.

    How to incorporate more cabbage into your diet?
      Quick tips for eating more cabbage:
  • Keep it simple and drizzle roasted chopped cabbage with olive oil, cracked black pepper, and minced garlic
  • Add shredded cabbage to a fresh green salad
  • Add chopped cabbage to any soup or stew near the end of cooking
      For more ways : 20 recipes to incorporate cabbage




  

Wednesday, March 8, 2017

Prose millet


Get special kind of millet i.e prose millet in Green Growth basket  

Prose millet is an ancient seed and mostly grown in western part of Nepal. That should change though since millet is very healthy. It is not only gluten-free but it’s packed with iron, calcium and vitamins. It’s also delicious with a light, nutty flavor and extremely versatile. Millet can be used in many ways including for breakfast and dessert. Whether you are gluten-free or not, increasing your intake of whole grains is always a good idea.

        Advantages
  1. Beneficial in anti-ageing
  2. Beneficial for nervous system 
  3. Beneficial in preventing pellagra and other Niacin dependent conditions
  4. Useful for strengthening bones
  5. Beneficial in preventing cardiac diseases
         source: Health benefits of prose millet

If you have never tried millet before, here are some ideas that will make you want to add it to your diet:

1. Basic Cooking

Cooking up a pot of millet is not so different than cooking rice. One cup of raw millet makes over 3 cups of cooked millet. In a medium-sized saucepan, add 1 cup of raw millet. Turn the heat to medium and allow the millet to toast for 5 minutes or until the grains are golden brown and smell toasty. Add 2 cups of water or vegetable broth and a pinch of kosher salt. Stir and bring the water to a rapid boil. Reduce the heat to low, cover the pot and let the millet simmer for 15-20 minutes until the water is absorbed. Do NOT keep opening the pot to check on it. When it looks like most of the water is gone, remove the pot from the heat and let stand for another 10 minutes. Uncover the pot and fluff the millet with a fork. Taste for any seasoning adjustments and add a bit of vegan butter, if desired. Serve while warm and fluffy. 

2. Breakfast Porridge

One of the most common ways to eat millet is as breakfast cereal or porridge. To make it creamy instead of fluffy, simply cook the millet in more water. It will yield a bit more this way, about 4 cups. To make a Simple Millet Hot Cereal: Toast 1 cup raw millet in a saucepan for 5 minutes or until toasty and golden brown. Add 2 ½ cups boiling water, stir, cover and simmer for 30 minutes or until all the water has been absorbed. Remove from the heat and let stand for another 10 minutes. Add brown sugar, maple syrup, or fresh fruit and serve. 



3. Breakfast for Dinner




There is a popular hot breakfast dish from South India called upma. It’s usually made with semolina called rava but I want mine to be gluten-free so I use millet. I also add lots of veggies which makes it a hearty dish suitable for breakfast, lunch or dinner. The veggies – I use different ones each time – and millet are cooked with mustard seeds, cumin seeds, fresh ginger, garlic, green chiles and curry powder for a flavor-packed, healthy meal. To make my Savory Millet Upma: in a deep skillet or saute pan that has a lid toast 1 ½ cups raw millet over medium heat until the seeds just start to brown. Remove from the heat and set aside. Heat 2 Tbs. vegetable oil over medium heat. Add 1 ½ tsp. mustard seeds and 1 ½ tsp. cumin seeds. Let cook for 1 minute or until they just start to pop. Add 2 tsp. fresh minced ginger and 3 cloves of minced garlic and cook for 1 minute. Add 2 green chiles and 1 Tbs. curry powder. Cook until the aromatics are fragrant. Mix in 1 diced onion and toss to coat in the spices. Cook the onions for 3 minutes until softened a bit. Add 1 diced bell pepper, 1 cup of diced carrots and 4 diced red potatoes. Toss to mix all the veggies and cook for 6 minutes. Add 1 cup chopped broccoli florets, 1 diced yellow squash and 3 chopped plum tomatoes. Season the veggies with kosher salt to taste and cook for another 4 minutes.

Add the toasted millet to the pan along with 3 cups water or vegetable broth and bring to a boil. Lower the heat, stir, cover the pot and let cook until the water is absorbed, about 25-30 minutes. When all the water is gone, remove from the heat and let stand, covered, 10 more minutes. Top with a few squeezes of fresh lemon juice and mix in 3 Tbs. fresh chopped cilantro or parsley. Serve while hot. Garnish with extra cilantro or parsley. For another millet dish filled with veggies, try this Mediterranean Spartan Strength Millet which has carrots, zucchini, eggplant, radishes and hazelnuts.

4. Healthy Appetizers




If you follow all my articles and recipes, you know that I will make fries out of anything! Well, millet is no exception. When millet is cooked to be a thick, creamy porridge, it is very similar to polenta and that means it is amenable to being turned into fries. In fact, it prefers to be turned into fries. I know, it tells me so. J To make Baked Millet Fries: Boil 2 ½ cups of water in a saucepan and add 1 cup of raw millet and a pinch of salt. Stir, cover and simmer for 30 minutes or until all the water has been absorbed. Remove from the heat and let stand for another 10 minutes. Mix in ¼ cup nutritional yeast or vegan grated parmesan, 1 tsp. garlic powder, 1 tsp. paprika, and salt and black pepper to taste. Transfer the millet porridge to a shallow baking dish that has been oiled and spread it out evenly with a spatula. Cover the pan with plastic wrap and refrigerate from 2 hours to overnight until it hardens completely and you can slice it. Then slice the millet into strips resembling fries.

Place the strips onto a parchment paper-lined baking sheet in a single layer. In a small bowl, mix together 1 tsp. each of garlic powder, paprika and chile powder (or your favorite spices). Spray the millet strips with cooking oil and sprinkle with the spice mix. Turn the strips over and repeat on the other side. Bake at 350 degrees for 15 minutes or until the strips appear golden brown. Flip them and continue to bake for 10-15 more minutes or until golden brown and crispy. Remove from the oven and serve immediately with your favorite dip or condiment such as vegan ranch dressing. Check out 10 Healthier Ways to Make Fries and Chips for more healthy starters and snacks.





 5. In Place of Other Grains


Millet is capable of doing the job of pretty much any other grain. For example, tabbouleh is usually made with bulgur but a gluten-free version can be made with millet. It’s delicious by itself or served with your favorite Mediterranean dishes. The different colored vegetables give it a rainbow appearance. And you know your food is healthy when it has all the colors of a rainbow. To make my Rainbow Millet Tabbouleh: First get the millet cooking. It takes about 20 minutes and during that time, the rest of the ingredients can be prepped and ready to go. Add 1 cup millet into a medium saucepan and add 2 cups of broth or water (or a combination of both). Add a pinch of salt, cover the pot and over a medium-high heat, bring it to a boil. Then reduce the heat and let it simmer for about 20 minutes or until the liquid is absorbed. Remove from the heat and let stand for 10 minutes until the millet is fluffy.
While the millet is cooking, get all the veggies and herbs seeded and chopped up. Seed and/or chop 2 cucumbers, 3 plum tomatoes, 1 yellow bell pepper, 5 scallions, 1 cup fresh parsley and ½ cup fresh mint. When it’s ready, transfer the millet to a large bowl and let it cool. To the bowl of fluffy millet, add the cucumbers, tomatoes, bell pepper and scallions. Add the parsley and mint and toss well. Dress the tabbouleh with 3 Tbs. olive oil, 3 Tbs. fresh lemon juice, 1 tsp. kosher salt and ¼ tsp. black pepper and mix it well. Taste to see if any adjustments are necessary. You should be able to taste the fluffiness of the millet, the crunch of the veggies, the freshness of the mint and the brightness of the lemon. Refrigerate until ready to serve. You can also try replacing the barley with millet in this Veggie Tabbouleh recipe.

6. Stuff Something

Stuffed food are always fun to eat as well as satisfying. You can stuff tomatoes, mushrooms, zucchini, artichokes and so many other foods. Winter squash is the perfect vessel for my Kale, Apple, Parsnip and Millet Stuffed Squash. Cut the tips off the bottoms of the squash so they can sit level. Cut the squash cross-wise in halves, giving you two bowl-shaped pieces. Scoop out the middles with the seeds and set aside. In a skillet, saute 3 chopped scallions, 2 minced garlic cloves, and a seeded and finely chopped red chile pepper. Add a chopped bell pepper, a chopped parsnip and 2 small, chopped apples. Cook until the veggies are softened, about 7 minutes. Add 1 tsp. dried sage, 1 tsp. Herbes de Provence and kosher salt and pepper to taste. Wilt a bunch of chopped kale into the pan. Turn off the heat and add 1 cup cooked millet to the pan. Mix everything well. Place the squash halves into an oiled baking dish. Generously fill each squash with stuffing, cover the baking dish and bake for 1 hour until the squash is tender. Serve warm.