Ingredients with their nutritional information

Carbohydrates

Carbohydrates are one of the most important nutrients our human body needs for functioning every day. They are the key source of proving energy to our body. Though carbohydrates are very essential for human body but excess intake can also be dangerous and it can lead to several problems like weight gain, diabetes and other vascular diseases.

List of vegetables with high carbohydrates

·        Artichokes

·        Asparagus

·        Beans (green)

·        Beetroot

·        Bok Choy

·        Broccoli

·        Brussels Sprouts

·        Cabbage

·        Carrots

·        Cauliflower

·        Celery

·        Chicory

·        Cucumber

·        Chili pepper

·        Collards

·        Con

·        Eggplant

·        Fennel

·        Green chill’s

·        Gherkins

·        Gourds

·        Kale

·        Leek

·        Lettuce

·        Marrow

·        Mushrooms

·        Okra

·        Onions

·        Parsnip

·        Peas

·        Peppers

·        Potato

·        Pumpkin

·        Radish

·        Rhubarb

·        Shallots

·        Spinach

·        Squash

·        Swede

·        Tomato

·        Turnip

·        Water chestnut

·        Yam

List of vegetables with low carbohydrates

·        Alfalfa Sprouts

·        Bamboo Shoots

·        Bean sprouts

·        Boiled cabbage

·        Cassava

·        Endive

·        Garlic

·        Mushrooms

·        Watercress

Iron

Iron is the most essential requirement for human body and other living species on the planet. In human body iron is required for oxygen transport. This oxygen is required for survival and production of cells in our body. Humans also use iron in the hemoglobin of RBCs (Red blood cells) in order to transport O2 (oxygen) from lungs to the tissues and to export CO2 (carbon dioxide) back to lungs. It is also an important component of myoglobin to store and diffuse oxygen in muscle cells.

Deficiency of Iron leads to Anemia (weakness) which affects our day to day life and also weakens our power to fight against bacterial infection.

List of vegetables with high iron value:

·        Asparagus

·        Beetroot

·        Beet Green

·        Bok Choy

·        Broccoli

·        Brussels Sprouts

·        Chard

·        Cabbage

·        Cauliflower

·        Kombu

·        Mustard Greens

·        Parsley

·        Peas

·        Potato

·        Spinach

·        Soy Bean

·        Sweet Potato

·        Tomato

·        Turnip

Fiber

Fiber is essential for easy digestion and bowel movement in human body.

List of vegetables with high fiber content:

·        Apricots

·        Avocado

·        Beans

·        Beet Green

·        Broccoli

·        Brussels Sprouts

·        Cabbage

·        Carrot

·        Chick Peas

·        Eggplant

·        Greens

·        Kale

·        Lima Beans

·        Mushrooms

·        Onion

·        Peas

·        Potato

·        Pumpkin

·        Rhubarb

·        Spinach

·        Summer Squash

·        Sweet Potato

·        Tomato

·        Zucchini

Vitamins

Vitamins play an important role in our daily diet. They are essential for the normal growth and development of a human being and every multicelluar organism on the planet. They perform various functions in the body and also help in executing the functions.

Vitamins are classified as water soluble and fat soluble.

In human body there are 13 vitamins: 4 fat soluble [A, D, E.K vitamins] and 9 water soluble.

Water soluble vitamins easily get dissolved in water and excess is thrown out of the body through urine. Hence they have to be consumed daily. Fat soluble vitamins are absorbed by intestinal track by the lipids. Hence they are stored in the body. Therefore over accumulation can cause hyper-vitaminosis. Hence they should be moderately consumed.

List of vegetables which contain various vitamins:

Vitamin A

·        Asparagus

·        Avocado

·        Broccoli

·        Carrots

·        Kale

·        Pumpkin

·        Spinach

Vitamin B1

·        Avocado

·        Beans

·        Peas

Vitamin B2

·        Avocado

·        Carrots

·        Corn

·        Dark green vegetables

Vitamin B3

·        Artichoke

·        Asparagus

·        Avocado

·        Carrots

·        Corn

Vitamin C

·        Broccoli

·        Cauliflower

·        Corn

·        Mushrooms

·        Onions

·        Peas

·        Spinach

Proteins

Proteins are also one of the important parts of our daily diet. They are the basic building blocks of human body. They play major role in blood clothing, carrying blood to various parts of the body, muscle contraction, muscle recovery and important source of energy. Proteins are also enzymes therefore they also act as catalysts. Many hormones are also proteins.

List of vegetables which are good source of protein:

·        Alfalfa Sprouts

·        Artichokes

·        Asparagus

·        Aubergine

·        Avocado

·        Beans

·        Beetroot

·        Broccoli

·        Brussels Sprouts

·        Cabbage

·        Carrot

·        Cauliflower

·        Celery

·        Chicory

·        Corn

·        Courgette

·        Cucumber

·        Dandelion (greens)

·        Endive

·        Garlic

·        Lentils

·        Lettuce

·        Marrow

·        Mushrooms

·        Mustard

·        Okra

·        Olives

·        Onions

·        Parsley

·        Parsnip

·        Peas

·        Peppers

·        Potato

·        Pumpkin

·        Radish

·        Spinach

·        Squash

·        Swede

·        Sweet Corn

·        Sweet Potato

·        Tomato

·        Turnip

·        Watercress

Spices & Condiments at a glance

Spice Name	English Name	Hindi Name	Purpose / Use
Aamchur powder	Sour Mango powder	आमचूर	Amchur powder is made from dried mango and is used to add sour tangy taste to the food. In many Indian dishes amchur powder is used.
Achar	Indian Pickle	अचार	Achar / pickle is made from variety of indian spices/ masalas and made during summers specially. Variety of pickles like Mango, lime or mixed pickle is made. They are accompanied by meals with parathas etc. It can be made with various tastes like sour, sweet, spicy or mild.
Ajmud	Celery / Radhuni seed	अज्मुद
Ajwain	Carom / caraway	अज़वाइन	Ajwain is mostly know for its digestive quality. It is mostly added for making plain paratha ( Indian braed), kachoris etc.
Amla	Indian gooseberry	आँवला
Anardana	Pomegranate seed	अनारदाना	It is a dried pomegranate seeds. Mostly used in Indian cuisines specially in North Indian Cuisine.
Bazil / Basil	spice powder	बाजील
Badam	Almond	बादाम	It’s a dry fruit. Mainly used in Indian desserts.
Choti Elaichi	Green cardamom	छोटी इलाइची	Green Cardamon gives very good flavour and widely used in makin Tea/chai, its gives very nice taste and aroma. It is also widely used in powdered form in Indian sweets.
Badi Elaichi	Black cardamom	बड़ी इलाइची	Its gives nice flavour to food. Widely used in Indian Cuisine.
Chakra Phool	Star anise	चक्र फूल
Chironji	Charoli	चिरोंजी	It is widely used in Indian desserts.
Camiki	Mango extract	कामिकी
Dalchini	Cinnamon	दालचीनी	Used widely in Indian dishes and gives nice flavour to food.
Dhania	Coriander seed	धनिया	Widely used in Indian cuisine,
Garam Masala	Spice mixture	गरम मसाला	It’s a powder of 8 ingredients roasted and powdered. Used widely in Indian Cuisine. It give good taste and nice aroma to dishes.
Gulab Jal	Rose water	गुलाब जल	Used to give flaour to desserts
Gur	Unrefined Sugar (Jaggery)	गुड़
Haldi	Turmeric	हल्दी	Used on daily basis in various Indian dishes. It also has a good medicinal value.
Hari dhaniya	Coriandergreen	हरी धनिया	Used in garnishing dishes, making indian chutney's.
Hari Mirch	Green Chili	हरी मिर्च	Gives spicy taste to food and used in making chutney in Indian cuisine.
Dhania powder/ Pisa Dhania	Coriander powder	धनिया पावडर/पिसा धनिया	Made from corriender seeds. They are roasted a little and the grinded into a fine powder.
Hing	Asafoetida	हींग	Mainly used in Indian Cuisine. Used in little quantity. Gives good flavour to food and known for its medicinal value.
Imli	Tamarind	इमली	It gives sour in taste. Mainly used in south indian dishes and for making chutneys.
Jaiphal	Nutmeg	जैफल
Javitri	Mace	जावित्री
Jeera	Cumin seed	ज़ीरा	Cumin seeds / jeera widely used in Indian Cuisine annd gives nice taste and aroma. It is one of the main ingredient in making garam masala.
Jeera Goli	Cumin seed grounded into balls	ज़ीरा गोली	Good for Digestion.
Jethimadh	Licoricepowder	जेठीमध
Kadipatta	Curry Tree or Sweet Neem leaf	करीपत्ता / कदिपत्ता	This is widely used to tadka (tempering in Indian Cuisine) gives nice flavour and aroma to food.
Kaju	Cashewnut	काजू
Kala Namak / Sanchal	Black salt	काला नमक / संचल	Rock salt.
Kali Elaichi	Black Cardamom	काली इलाइची	Widely used in North indian cuisine.
Kali Mirchi	Black pepper	काली मिर्च
Kalonji	Nigella seed	कालोंजी
Kasoori Methi Dried	Fenugreek leaf	कसूरी मेथी	Widely used in gravy based recipes in Indian cuisine and gives good taste.
Kesar	Saffron	केसर, जाफरान	World's most expensive spice. Flavoring for rice.
Khajur	Dates	खज़ूर, খেজুর	Can be consumed directly. Widely used in making Sweet chat chutney.
Kokum	Garcinia indica	कोकम,
Khus Khus	Poppy seed	खस खस
Lahsun	Garlic	लहसुन
Lal Mirchi	Red Chilli	लाल मिर्ची
Lavang	Cloves	लवाँग
Kali Mirch	Peppercorns	काली मिर्च
Methi leaves	Fenugreek leaf	मेथी पत्ता
Methi seeds	Fenugreekseed	मेथी सीड्स
Naaga Keshar		नागा केशर
Namak	Salt	नमक
Nimbu	Lemon / Lime	नींबू
Pudina	Mint	पुदीना
Pyaz / Ganda	Onion	प्याज़ / गांडा
Panch Phoron		पञ्च फोरों	This is a Bengali spice mix that combines aniseed, cumin, fenugreek, mustard and nigella
Pathar Ka Phool	Black Stone Flower	पत्थर के फूल
Pippali	Long pepper	पिप्पलि
Peeli Mirchi	Yellow Pepper	पीली मिर्ची
Rai	Brown Mustard Seed	राइ
Ratin jot	Alkanet root	रातीं जोट
Safed Mirchi	White Pepper	सफ़ेद मिर्च
Saji na phool	Citric acid	सजी न फूल
Sarson	mustard seed	सरसो,
Sarson Tel	Mustard oil	सरसो तेल
Saunf/Sanchal	Fennel seed	सौंफ / संचल
Shahi Jeera	CarawaySeeds	शाही जीरा	smaller in size than regular
Sirka	Vinegar	सिरका
Soa sag	Dill	सोया साग
Sonth	Dried ginger	सोंठ	mostly powdered
Suwa or Shopa	Aniseed	सुव्वा / शोप
Tej Patta	Malabathrum,Bay Leaf	तेज पत्ता	Both Malabathrum and Bay Leaf are similar and called as Tej Patta in Hindi. however, they are from two different families with difference in taste
Til	Sesame seed	तिल
Shimla Mirch	Capsicum	शिमला मिर्च
Kali Zeera	Black Cumin		Aroma between cumin and diesel fuel
Tulsi	Holy Basil	तुल्सी