BEETROOT KEERAI PORIAL/BEETGREENS STIR FRY

Beet tops are one of very versatile and nutritious green leafy vegetables. The greens indeed very low in calories; 100 g hold just 22 calories. Nonetheless, they are one of the healthiest greens recommended in the diet for their low fat, no cholesterol but health benefiting vitamins, minerals and anti-oxidants.
Just as in the case of beetroot, its top greens too are good source of phytochemical compound, glycine betaine (Trimethyglycine). Betaine has the property of lowering homocysteine levels in the blood, especially in persons with inherited homocystine metabolism disease known as homocystinuria. Homocysteine is one of highly toxic metabolite which promotes platelet clot as well as atherosclerotic-plaque formation inside the blood vessels. Excess amount of this compound in the blood can damage blood vessels resulting in the development of coronary heart disease (CHD), stroke, and peripheral vascular diseases.
Beet greens carry more minerals, vitamins, and fiber than beetroot (except for the folate vitamin), yet they are low in calories, fat and sugar.
Beet greens are very fine source of β-carotene, lutein and zea-xanthin. These flavonoids have strong anti-oxidant and anti-cancer activities. Beta-carotene is converted into vitamin-A inside the body.
Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions. Thus, it helps prevent retinal detachment and offer protection against "age-related macular degeneration related macular degeneration disease" (ARMD) in the elderly.
The top greens are an excellent sources of vitamin-A; 100 g leaves provide 6326 IU or 211% of RDA. Vitamin A is required for maintaining healthy mucus membranes and skin and is essential for vision. Diet rich in this vitamin are known to offer protection against lung and oral cavity cancers.
They are excellent vegetable sources for vitamin-K; 100 g provides 400 ug of this vitamin that is about 333% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.
100 g of fresh leaves contain 30 mg or 50% of daily-recommended levels of vitamin C. Vitamin C is a moderately powerful water-soluble antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
This leafy vegetable is notably good in many B-complex groups of vitamins such as riboflavin, folate, niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc., that are essential to the body as part of co-enzymes during the metabolism in the body.
Its leaves are also rich source of minerals like magnesium, copper, calcium, sodium, potassium, iron, manganese, and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.
High quality nutrition ingredients in the beet greens offer protection from vitamin A deficiency, osteoporosis, iron-deficiency anemia, and believed to protect from cardiovascular diseases and possibly colon and leukemia cancers.
             source nutrition and you.com
Now we are going to make beet greens porial.
Ingredients :
Beetgreens washed and chopped into pieces. 300 gm.
Sallots chopped half cup
Red chillies two split into half.
Curry leaves half cup.
Urad dal split one spoon
Cooking oil one tablespoon
Salt as required
Shredded coconut half cup
no water needed after washing.
Procedure:
Wash the beet greens several times to remove the dirts.
Chop into small pieces
Soak them in fresh water.
Chop the shallots.
Shredd the coconut
Heat the pan with cooking oil.
Add mustard seeds to splutter.
Add shallots, red chillies, curry leaves.
Add urad dal.
Saute them well.
Allow to turn the shallots into fine pieces.
Add little turmeric.
Finally add beetgreens.
Add salt needed.
Saute several times to cook evenly.
Finally add cocinut grates.
Mix well.
Beet greens porial is ready to serve
:)
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