Nutrition in French Beans

Characteristics
Length—75 - 110mm.

Shape—Straight flat or round.

Color– Dark/Light Green.

N U T R I T I O N
(Per 100 gm of edible portion)

Moisture content……..……….…91.4%
Protein………...……………...……..1.7gm
Fat ………………………..…….……...0.1gm
Thiamine……..………………..…….0.08mg
Riboflaria…………………..……...…0.06mg
Carbohydrates…….………….…..4.5gm
Energy………………………………....74.00cal
Calcium……………………...…......50mg
Phosphorous……..…………..…...28mg
Iron……………….…………...……....1.7mg
Vitamin C……….….…………….....11.00mg
Mineral….….…...………...….......0.5gm
Vitamin A………………………...…..22IU
Pottassium.……..…………..….....129mg

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Antioxidant rich fruits and vegetables

Fruits
1. Prunes
2. Raisins
3. Blueberries
4. Blackberries
5. Strawberries
6. Raspberries
7. Plums
8. Oranges
9. Red grapes
10. Cherries


Vegetables
1. Kale
2. Spinach
3. Brussels sprouts
4. Alfalfa sprouts
5. Broccoli flowers
6. Beets
7. Red bell peppers
8. Onions
9. Corn
10. Eggplant

Move this antioxidant-rich produce to the top of your shopping list.

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Photo of Koottumman ( Special Konkani Dish )

Koottumman is a special dish in Konkani Cuisine. Coconut milk and vegetables are the main ingredients. Green chillies are used instead of chilly powder. First step -- slice vegetables to equal size . Cook vegetables in thin coconut milk (Vegetables- Pumpkin, ash gourd, long beans , potato, colocasia ( chemb ) green chillies, ...add salt to taste ) and in the final preparation add thick coconut milk and a pinch of Hing / asafoetida.
It's very delicious and healthy.

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Nutrition in Potato

Characteristics
Diam—45 mm to 65 mm.
Shape—Oblong to round.
Colour– Light yellowish to Dark brown
Storage— 4 degree C at 85 to 90% RH

N U T R I T I O N
(Per 100 gm of edible portion)

Edible portion ……..……….…….85.00%
Moisture……...……………...….....74.7gm
Protein………...……………...……..1.60gm
Fat ………………………..…….……...0.10gm
Minerals……..………………..……..0.60gm
Fibre………………………..……...….0.40gm
Carbohydrates…….………….….22.60gm
Energy………………………………...97.00cal
Calcium……………………...….....10.00mg
Phosphorous……..…………..…..40.00mg
Iron……………….…………...……...0.70mg
Carotene……….….……………....24.00ug
Thiamine….….…...………...…...0.10mg
Riboflavin.….…...………...…....0.01mg
Vitamin C………………………...…17.00 mg

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Home made vegetable medu vada

Vegetable medu vada

Visit here for medu vada recipe

For vegetable medu vada you've to add a cup of vegetables and follow the same medu vada recipe. I've added a cup of finely sliced carrot, french beans , cabbage and onion .

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