Monday, June 9, 2014

Murungai Ilai Muttai Poriyal / DrumStick Leaves with Egg Fry


Health benefits of moringa

  • Moringa plant possesses unique nutritional qualities that hold promise to millions of impoverished communities around the world those lack in many nutritional supplements such as protein, minerals, and vitamins.
  • leaves are an excellent source of protein that can be rarely found in any other herbs and green leafy vegetables. 100 g of fresh raw leaves provide 9.8 g of protein or about 17.5% of daily-required levels. Dry, powdered leaves indeed are a much-concentrated source of many quality amino acids.
  • Fresh pods and seeds are a good source of oleic acid, a health-benefiting monounsaturated fat. Moringa as high-quality oilseed crop can be grown alternatively to improve nutrition levels of populations in many drought-prone regions of Africa and Asia.
  • Fresh leaves and growing tips of moringa are the richest source of vitamin A100 g of fresh leaves 7564 IU or 252% of daily-required levels. Vitamin A is one of the fat-soluble anti-oxidant offering several benefits, including mucus membrane repair, maintenance of skin integrity, vision, and immunity.
  • Fresh moringa pods and leaves are excellent sources of vitamin-C. 100 g of pods contain 145 µg or 235% of daily-required levels of vitamin C. 100 g of greens provide 51.7 µg or 86% of daily-recommended intake values of this vitamin. Research studies have shown that consumption of fruits/vegetables rich in vitamin C helps the body develop immunity against infectious agents, and scavenge harmful oxygen-free radicals from the body.
  • The greens as well as pods also contain good amounts of many vital B-complex vitamins such as folates,vitamin-B6 (pyridoxine), thiamin (vitamin B-1), riboflavin, pantothenic acid, and niacin. Much of these vitamin functions as co-enzymes in carbohydrate, protein, and fat metabolism.
  • Furthermore, its leaves are one of the fine sources of minerals like calcium, iron, copper, manganese,zinc, selenium, and magnesium. Iron alleviates anemia. Calcium is required for bone strengthening. Zinc plays a vital role in hair-growth, spermatogenesis, and skin health.

As we know drumstick leaves are rich in iron lets add a protein source to it and make this fantastic recipe.

Nutritional Info:

For 7 Oz:
Calories
350
Total Fat
27.3g
Sat. Fat
17.3g
Cholest.
333.4mg
Sodium
123.4mg
Carb.
16.3g
Fiber
5.8g
Sugars
6.8g
Protein
13.9g

Ingredients:


DrumStick Leaves - 1 cup ,tightly packed
Egg - 3 
Fresh Coconut Shredded - 1/2 cup to 1 cup
Coconut Oil - 1 tsp
Mustard Seeds - 1 tsp
Onion Chopped - 1/2 cup
Green Chillies - 1 chopped
Salt

Method:


1.Clean Drumstick Leaves and keep aside
2.Take a wide pan and add coconut oil,once its hot add mustard seeds.Once they splutter add onion ,green chillies and saute them till they become just translucent. 
3.Then add drumstick leaves and saute them till they become tender and cooked.
4.Now move the drumstick leaves to the side and make a well in the center and crack the eggs and let it sit, After a min give a stir and scramble it.
5.Then add salt and do a taste check and switch off the flame,let it cool.
6.Once its cooled add shredded coconut and give a mix and serve.Dont add coconut when its hot,here the coconut should be in fresh taste not cooked taste.Add coconut according to your taste.















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