WINTER OF VIBRANCE-16 best leafy vegetables


Winter is not a season, it’s a celebration of vibrance.


It’s a time for comfort, good food and warmth.

Mere thought of this vibrant phase brings smiles and memories.

Winter is quintessentially associated with monochrome and frigity, however your plate should still possess the vibrancy of variegated vegetables

For me winter means fog coming out of mouth (dhua from mouth ) mere thought of it brings a smile  on my face, joy of sunbathing with a book. Wearing bright woolens, mufflers, scarf. It is symbolic to flaky snow, charming snowman, lucky mistletoe  to array of   cakes, brownies, rum balls, barbecues to our yummy sarson ka sag ,chikki, Kahwas, dates jaggery, ladoos and millions of mouth  watering delicacies and above all it’s a time to enjoy your cuppa with your loved ones  and to create endless memories.

After the interim phase comes the season of joy.  Winter the hibernating phase.

Winter is often defined by meteorologists to be the three calendar months with the lowest average temperatures. This corresponds to the months of December, January and February in the Northern Hemisphere, and June, July and August in the Southern Hemisphere.

 During the Interim phase we gradually introduce different types of leafy vegetables especially during diwali.

         Local Name         English Name                      

1       Palak Saag           Spinach                                 

2       Lal Saag               Red Amaranth                        

3       Kalmi Saag           Water spinach                        

4       Sarso Saag            Mustard Leaves       

5        Muli saag             Radish leaves                        

6        Pui Saag               Malabar spinach                     

7        Methi Saag           Fenugreek leaves          

8        Paat Saag             Tender jute leaves                  

9        Chola saag            Bengal gram leaves               

10       Helencha Saag     Helencha leaves                     

11       Lauki saag            Bottle gourd leaves               

12       Kumro saag          Pumpkin leaves                       

13       Kochu Saag          Colocasia leaves                     

14       Notey Saag           Amaranth                              

15       Bathua saag         Wild spinach                        

16       Ol gobi Saag        German Turnip leaves                

And the list goes on..

A night before Diwali we start incorporating leafy vegetables which are barred during the interim phase because  of rains and humidity. Which becomes the breeding ground of microorganisms and becomes unhealthy for the gut.

Remember our favorite cartoon character Popeye – the sailor man’s adventures with olive oil and Bluto and how having spinach would boost his energy. It’s symbolic ..isn’t it?

Spinach is a green leafy vegetable and Dark green leafy vegetables are an excellent source of fiber, folate, and carotenoids. These vegetables also contain vitamins C and K and the minerals iron and calcium. In addition, dark green leafy vegetables act as antioxidants in the body.

 They prepare the body to protect from cold, cough and all kinds of infections.

Greens are our soldiers, Life guards protecting us from foreign invasion.


Benefits  of eating Green leafy Vegetables (GLF)


  1. GLF helps in weight loss. GLF are low in calories; this is the biggest benefit.  They are  dense in nutrients which add to the brownie  points.

        2 .GLF are good for bone health. They are rich in Vitamin K.

         Vitamin K is a fat soluble vitamin which helps in reducing inflammation, helps combat diabetes, helps reduce plaque formation in the arteries, and can even help delay the onset of bone ailments like osteoporosis and also aids in weight loss journey.

        3. GLF is an immunity Booster. They prevent Diseases.

Since leafy green vegetables are full of vitamins and minerals that are needed to both boost the immune system as well as maintain an overall healthy body, they have been known to help prevent certain diseases as well. For example,

 mineral deficiencies like

  • iron deficiency (anaemia),
  • poor eyesight,
  • weight troubles,
  • signs of ageing,
  • poor immunity,
  • constipation,
  • blood clotting,
  • folate deficiency,
  • weak bones,
  • cancer,
  • heart diseases, and
  • high cholesterol.

            4.GLF are rich in Macronutrients and Micronutrients:

 Many of them even have sufficient quantities of macronutrients as well. Some leafy green vegetables have complex carbohydrates, fibre, protein, and even minute traces of fat. For example, spinach being a classic dark green leafy vegetable provides 1 g of carbohydrate and 1 g of protein in each cup of serving.


 Although micronutrients may be required in lower quantities in the body, they play a major part in helping boost the immune system and several other functions of the body. Green leafy vegetables contain essential micronutrients like beta-carotene, lutein, and zeaxanthin. These can help prevent damage to the cells of our body and even enhance eyesight.                                

  1. GLF good for hair and skin

 Remember the proverb you are what you eat. If gut health is good. Skin will shine.

Apart from these, green leafy vegetables are highly effective and beneficial for healthy skin and hair.


Nuts and Seeds are a powerhouse of nutrition. It like dynamite loaded with nutrients.

Winter – In  this hibernating phase  we should include Nuts and Seeds .Season of love comes with tasty delicacies to combat cold.

Have many of you ever  thought about the shapes of dry fruits??



  • WALNUTS                         walnuts

 Come on lets play a Quiz/Tell me what  is the shape of walnuts?

You are right. It is the shape of walnut approximates the brain looking like it has left and right hemisphere. And see its called BRAIN FOOD.  It is  loaded with polyunsaturated fat, omega-3fatty acids antioxidants, copper, folic acids, phosphorus, vitamin B6, vitamin – E and protein which are good for brain health.


  • CASHEW NUTS             cashew

 What about Cashew Nuts??

They look like our kidney. They are rich in Magnesium which plays an important role in 300 enzymatic reactions within body. They help in decreasing LDL cholesterol and triglyceride levels. They reduces the risk of cardiovascular disease ,stroke, heart attack and take care of all major organs  especially kidney.

 And likewise the list continue. Every morsel we put in our mouth should be accordingly to the season and locality.

Eat local think global

In this season of love include your traditional sweets and savoury as well

Gajar ka Halwa

Gond ka ladoo




Nolen Gur rasgulla and sandesh




Remember  everyone   and everything  on this  earth is born for a reason and  to accomplish their  purpose. The sooner we realize it blissful state we are in. We need to calm ourselves to seek pleasure and attain knowledge from the Pandora Box.

For knowledge ,You should know that peace is an indispensable condition of getting it.




20 thoughts on “WINTER OF VIBRANCE-16 best leafy vegetables”

      1. Very informative. Didn’t knew many of the names of the greens. Please give more information about nuts and seeds. Also about gond

  1. Wonderful information I was living with a myth that cashewnut increases cholesterol . But all thankx to u for the precious information u share everytime . And helping me out to eat right.

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