Fresh Vegetables & Fruits

Karela, also known as bitter gourd or bitter melon, is a unique vegetable with a distinct bitter taste. It is commonly used in various cuisines, particularly in South Asian cooking, for its health benefits and unique flavor profile. When referring to a 1KG package of karela, the ingredients are simply the bitter gourds themselves.

Ingredients for Karela (Bittergourd) 1KG:

1. Bitter Gourd (Karela) (1 kilogram)

Nutritional Information (per 100 grams of bitter gourd):

• Calories: Approximately 17 kcal
• Carbohydrates: 3.7 g
• Sugars: 1 g
• Dietary Fiber: 2.6 g
• Protein: 0.84 g
• Fat: 0.17 g
• Vitamin C: 84 mg (140% of the Daily Value)
• Vitamin A: 471 IU (9% of the Daily Value)
• Folate: 72 µg (18% of the Daily Value)
• Calcium: 19 mg (2% of the Daily Value)
• Potassium: 296 mg (8% of the Daily Value)
• Magnesium: 17 mg (4% of the Daily Value)

Usage:

• Cooking: Karela is commonly used in stir-fries, curries, soups, and stews.
• Stuffed Karela: Hollowed out and stuffed with spices, lentils, or minced meat.
• Pickling: Pickled in vinegar or saltwater to reduce bitterness and enhance flavor.
• Juicing: Juiced along with other fruits and vegetables for its health benefits.

Preparation:

1. Washing: Rinse the karela thoroughly under running water to remove any dirt or residue.
2. Trimming: Trim the ends and remove any blemishes or damaged parts.
3. Scraping: Optionally, scrape the rough surface lightly with a knife or peeler to reduce bitterness.
4. Slicing: Slice into desired shapes, such as rounds or lengthwise strips, depending on the recipe.

Storage:

• Fresh Karela: Store in the refrigerator in a plastic bag or container for up to a week.
• Freezing: Karela can be blanched and frozen for longer storage, although the texture may change slightly upon thawing.

Additional Considerations:

• Bitterness: The bitterness of karela can vary depending on the variety and ripeness. To reduce bitterness, soak sliced karela in saltwater or sprinkle with salt and let it sit for some time before cooking.
• Health Benefits: Karela is known for its potential health benefits, including blood sugar regulation, improving digestion, and boosting immunity.

Karela is a unique and nutritious vegetable that adds a distinctive flavor to dishes and is valued for its health-promoting properties. If you need more detailed information about a specific type of karela or another product, feel free to ask!

Loki, also known as bottle gourd, is a versatile and nutritious vegetable commonly used in various cuisines, especially in South Asian cooking. When referring to a 1KG package of loki, the ingredient is simply the bottle gourd itself.

Ingredients for Loki (Bottle Gourd) 1KG:

1. Bottle Gourd (Loki) (1 kilogram)

Nutritional Information (per 100 grams of bottle gourd):

• Calories: Approximately 14 kcal
• Carbohydrates: 3.4 g
• Sugars: 2.5 g
• Dietary Fiber: 1.2 g
• Protein: 0.6 g
• Fat: 0.1 g
• Vitamin C: 10 mg (17% of the Daily Value)
• Vitamin A: 22 µg (2% of the Daily Value)
• Folate: 6 µg (2% of the Daily Value)
• Calcium: 26 mg (3% of the Daily Value)
• Potassium: 150 mg (4% of the Daily Value)
• Magnesium: 11 mg (3% of the Daily Value)

Usage:

• Fresh: Peeled and cut into pieces for use in salads.
• Cooking: Commonly used in curries, stews, and soups.
• Juicing: Juiced for a refreshing and hydrating drink.
• Stuffing: Hollowed out and stuffed with spices and other ingredients.

Preparation:

1. Washing: Rinse the loki thoroughly under running water to remove any dirt or residue.
2. Peeling: Peel off the skin using a vegetable peeler.
3. Cutting: Cut into desired shapes, either into cubes, slices, or chunks, depending on the recipe.

Storage:

• Fresh Loki: Store in the refrigerator in a plastic bag or container for up to a week.
• Freezing: Can be blanched and frozen for longer storage, although it is best consumed fresh for optimal texture and flavor.

Additional Considerations:

• Health Benefits: Loki is low in calories and high in water content, making it a good option for hydration and weight management. It is also rich in vitamins and minerals.
• Flavor: Bottle gourd has a mild, slightly sweet flavor that pairs well with various spices and seasonings.
• Culinary Versatility: It can be used in both savory and sweet dishes, such as loki halwa (a sweet dessert).

Bottle gourd is a healthy and adaptable vegetable that can enhance a variety of dishes with its subtle flavor and nutritional benefits. If you need more detailed information about a specific type of loki or another product, feel free to ask!

Bhindi, also known as ladyfinger or okra, is a popular vegetable used in various cuisines worldwide. When referring to a 1KG package of bhindi, the ingredient is simply the okra itself.

Ingredients for Bhindi (Lady Finger) 1KG:

1. Bhindi (Lady Finger/Okra) (1 kilogram)

Nutritional Information (per 100 grams of bhindi):

• Calories: Approximately 33 kcal
• Carbohydrates: 7 g
• Sugars: 1.5 g
• Dietary Fiber: 3.2 g
• Protein: 2 g
• Fat: 0.2 g
• Vitamin C: 23 mg (38% of the Daily Value)
• Vitamin A: 36 µg (4% of the Daily Value)
• Folate: 60 µg (15% of the Daily Value)
• Calcium: 82 mg (8% of the Daily Value)
• Potassium: 299 mg (9% of the Daily Value)
• Magnesium: 57 mg (14% of the Daily Value)

Usage:

• Fresh: Sliced and used in salads, or eaten raw.
• Cooking: Commonly used in curries, stir-fries, stews, and soups.
• Frying: Fried whole or sliced, often coated in batter or spices.
• Pickling: Pickled for long-term storage and added flavor.

Preparation:

1. Washing: Rinse the bhindi thoroughly under running water to remove any dirt or residue.
2. Trimming: Cut off the stem ends.
3. Slicing: Slice into desired shapes, either round or lengthwise, depending on the recipe.

Storage:

• Fresh Bhindi: Store in the refrigerator in a plastic bag or container for up to a week.
• Freezing: Blanch and freeze for longer storage, up to several months.

Additional Considerations:

• Slime Reduction: To reduce the sliminess when cooking bhindi, keep it dry after washing, and cook it on high heat or add acidic ingredients like tomatoes or lemon juice.
• Flavor: Bhindi has a mild flavor that absorbs the spices and seasonings well, making it versatile in different dishes.
• Health Benefits: Rich in fiber, vitamins, and minerals, bhindi is known for its health benefits, including aiding digestion and providing essential nutrients.

Bhindi is a versatile and nutritious vegetable that can be enjoyed in various culinary preparations. If you need more detailed information about a specific type of bhindi or another product, feel free to ask!

Green chilies are a popular ingredient in many cuisines around the world, known for their heat and flavor. When referring to a 1KG package of green chilies, the ingredients are simply the green chilies themselves.

Ingredients for Green Chilli 1KG:

1. Green Chilies (1 kilogram)

Types of Green Chilies:

• Jalapeño: Mild to moderate heat, often used in Mexican cuisine.
• Serrano: Slightly hotter than jalapeños, commonly used in salsas.
• Thai Green Chili: Very hot, used in Thai and other Southeast Asian dishes.
• Bird's Eye Chili: Very hot, used in Indian and Southeast Asian cuisines.
• Poblano: Mild heat, often used in Mexican dishes when fresh, known as Ancho when dried.

Nutritional Information (per 100 grams of green chili):

• Calories: Approximately 40 kcal
• Carbohydrates: 9 g
• Sugars: 5 g
• Dietary Fiber: 1.5 g
• Protein: 2 g
• Fat: 0.4 g
• Vitamin C: 242 mg (403% of the Daily Value)
• Vitamin A: 530 IU (11% of the Daily Value)
• Vitamin B6: 0.5 mg (25% of the Daily Value)
• Iron: 1.2 mg (7% of the Daily Value)
• Potassium: 340 mg (10% of the Daily Value)

Usage:

• Fresh: Added to salads, sandwiches, and garnishes.
• Cooking: Used in a variety of dishes like curries, stir-fries, sauces, and stews.
• Pickling: Pickled for long-term use.
• Drying: Dried and ground into chili powder or used whole.

Storage:

• Fresh Chilies: Store in the refrigerator in a plastic bag or container for up to 1-2 weeks.
• Freezing: Can be frozen for longer storage, either whole or chopped.

Additional Considerations:

• Heat Levels: Green chilies vary in heat, so adjust the quantity according to your heat tolerance.
• Handling: When handling hot chilies, especially those like Thai or Bird's Eye, wear gloves to prevent irritation and avoid touching your face.
• Preparation: Wash thoroughly before use, and remove seeds and membranes if a milder flavor is desired.

Green chilies add a distinct flavor and heat to dishes and are a staple in many culinary traditions around the world. They are versatile and can be used in both raw and cooked forms. If you need more information about a specific type of green chili or another product, please let me know!