Serves: 1
Prep time: 5 mins
Ingredients: 
1. Muskmelon ( 1 cup) – peeled and chopped
2. Papaya ( 1 cup) – peeled and chopped
3. Dry mango powder : ½ tsp
4. Sugar : 1 tsp
Preparation Method:
1. In a blender, add papaya, water, dry mango powder and sugar
2. Blend all the ingredients well
3. Now strain the juice in a strainer
4. Remove the strained pulp and serve the juice chilled
Serving suggestions: While serving, decorate the glass with lemon peels, orange peels and mint leaves for a more refreshing effect!
Research shows that consuming fruits and green veggies regularly is critical for good health. Fruits and vegetables are an indispensable part of a balanced healthy diet. They contain essential vitamins, minerals and a lot of fiber that protects the body from chronic diseases, strokes and other cardiovascular diseases. Reducing weight and excess body fat is also possible by increasing the intake of fruits and green veggies.
Fruits and vegetables: An excellent substitute to high calorie ingredients:
- Fruits and vegetables are naturally low in fat and calories and contain high content of water and fiber.
- They are extremely wonderful substitutes for high-calorie meats and sweets
- It is advisable to eat whole fruits rather than juices as it contains added fiber that which are more filling and quenches your hunger fast.
- Fruits and vegetables are the richest source of potassium, iron, Vitamin C, Vitamin A and folate
- Non starchy and green leafy vegetables like lettuce, cabbage, broccoli, onions and fruits protects the body against several types of cancer
- Green leafy vegetables are extremely rich in iron and also contain special antioxidants and amino acids which are beneficial for good health.
- Diet rich in fruits and vegetables also helps to reduce systolic blood pressure, hence reducing the risk of strokes and heart diseases
- It is beneficial to consume fruits in summers as they contain high water content which keeps your body hydrated and cool
- Fruits are also good for increasing your memory
- Fruits and vegetables also help in fighting with the effects of aging.
Some tips to make your diet rich in fruits and vegetables:
- Colorful food always appears tempting, so try and make your salads and dishes colorful by adding tomatoes, lettuce, broccoli, apple, oranges, and carrots to them. And you can consume this rainbow many times during a week.
- You can add a lot of fruits (kiwi, cherries, oranges, apples, banana, pineapple, papaya etc.) as toppings to low fat curd, milk and ice cream.
- You can also add vegetables to pasta sauces, noodles, soups and omelets.
- Also, by roasting vegetables, their natural sweetness enhances, thus adding to more taste and nutrition
- Instead of going for high fat ice creams and cakes, you can have a bowl of fresh or canned fruit in a low fat syrup or natural fruit juice
Healthier methods of cooking vegetables:
- It is always ideal to add a little or no salt to the vegetables, which enhances their nutrition
- You should always prefer low-fat or no-fat salad dressings to limit your calorie intake
- As much as possible, avoid using prepackaged seasoning mixes as they contain a lot of salt. Instead, you can use fresh grinded herbs for fresh and full flavor.
- Also, fresh and dried mushrooms, chilly peppers, cranberries, tomatoes and cherries can be added to dishes while cooking for more intense flavor.
- Use vinegar or citrus juice after cooking on green vegetables as they are amazing flavor enhancers.
- Prefer using low fat vegetable oils which are low in saturated fats and trans fats such as olive oil, soybean oil and sesame oil.
- While preparing gravy, try using use fat-free liquids like lemon juice or tomato juice or use skim ladle to remove the fat.