Calorie content: 72 kcal.
The energy value of the product Shallots:
Protein: 2.5 g.
Fat: 0.1 g
Carbohydrates: 16.8 g.
Shallot - A plant of the Onion family. Call this vegetable more "charlotte" or "forty-toothed." The bulb, which is smaller in size than the bulb, consists of several cloves, following the example of garlic. The diameter of the vegetable does not reach more than 4 cm. The form is rather irregular, since the bulb is pointed to the base. The internal juicy scales are thin, painted white and covered with dry films. Externally, the vegetable can be painted in white, pale yellow and even purple. The onion is distinguished by tasty and unsharp greens.
Similarly, the birthplace of this plant is unknown, but presumably - this is Asia Minor. The most acceptable territory for the cultivation of shallots are southern areas.
In comparison with so familiar onions, shallots benefit from the content of sugar, vitamin C and minerals.. The nutrients contained in this vegetable contribute to normalization of blood pressure, improve vascular conditions: strengthen walls and prevent the occurrence of blood clots. Regular use of shallots promotes immunity and the general condition of the body. Besides improves the work of the digestive system and clean the intestines. The nutrients that are in the bow, kill possible infections in the intestines.
Regular consumption of shallot positive effect on the state of vision. Antioxidants, which are in the vegetable, contribute to the excretion of toxins, "bad" cholesterol and other decomposition products.
Use in cooking
Many people call shallots "delicacy", as it has a delicate flavor and delicate aroma. Most of all this vegetable is loved in France. From it is prepared a variety of sauces, first courses, marinades. Since this vegetable perfectly combines and complements other foods of both vegetable and animal origin, it is widely used in cooking. Not only onions are used in food, but also feathers.
The benefits of shallots and treatment
The benefits of shallots are due to the rich composition of nutrients. For example, in this vegetable find flavonols - substances that have the ability to resist the development of various oncological diseases.
Regular use of shallots improves the condition of hair and nails, helps to cope with heart problems. Still this vegetable is capable normalize the nervous system. It is recommended to use shallots during sore throat, flu, runny nose and colitis.
This bow is also used in traditional medicine. For example, vegetable juice is used for healing wounds and abrasions. It also helps with sunburn..
Harm of onion shallot and contraindications
Harm shallots can bring in the presence of diseases of the gastrointestinal tract and urinary system. You should not use this vegetable to people with bronchospasm, and with kidney and liver diseases. Contraindications to the use of shallots are people with pancreatic diseases and constipation, as it can cause aggravations. Do not eat this vegetable to people with increased acidity of gastric juice.
Shallot onions - useful properties and methods of application
From this article you will learn:
Onions occupy a special place in the human diet. In the autumn-spring period, this vegetable is indispensable, valued for its taste characteristics and for its rich vitamin composition.
Shallots are one of the most ancient onion crops.
Brief botanical information about the plant
Shallot (another name is Ashkelon onion) is a perennial plant of the onion family.
It differs from onion peasant only by its bulb. There are early, middle, late, semi-sharp, sharp and sweet varieties of shallot.
There is a classification by the color of the husk (red, white, purple) and the degree of branching.
When sown in the first year, one nest grows with 5-6 bulbs.
When planting in the second year, up to 40 bulbs in one nest and arrows with seeds are obtained.
Shallot onion is a short-growing plant with a strongly branching stem. Leaves are fisty, pale green. With one bulb shoots up to 35 sheets. Large onions are rare. Usually small bulbs.
Bulb irregular egg-shaped, covered with husks of different shades (white, pink, purple). The fruit is characterized by good preservation and transportability.
The root system is fibrous with a weak absorption capacity.
Shallots are late-flowering varieties of onions. The main advantages of this type are ripening and keeping quality.
Ethiopia is considered the birthplace of the plant, and the name Alliumascalonicum is derived from the Palestinian city of Ascalon, where it was cultivated on a large scale.
The first description of the plant was found in the works of Theophrastus (372-287 BC). Knight-Crusaders brought it to Europe in the 13th century.
In our country, the first breeding varieties were bred in 1958 for the Kuban and Kharkiv regions. Nowadays, shallots are popular in Europe and Southeast Asia.
This delicacy is consumed fresh, dried, fried. It is softer and richer than onions, does not drown out the taste of other products and is a rich source of vitamins, minerals and antioxidants.
Chemical composition of the plant
The chemical composition of shallots is similar to the composition of onions.
However, it was found a much larger amount of ascorbic acid, sugar and mineral salts.
In addition, shallots are rich in salts of titanium, nickel and germanium, as well as carotene, vitamins E, PP and group B, phytoncides and essential oils.
The number of those or other components may vary depending on the soil, climatic conditions.
What is useful shallot?
Shallot is a valuable natural source of vitamins and minerals. He will come to the rescue of avitaminosis in the autumn-winter period.
Vegetable has long been used for medicinal purposes:
- It is used mainly for eye ailments and problems with the gastrointestinal tract, for cleaning the intestines and exterminating the pathogenic microflora.
- The use of shallots helps to normalize arterial and venous pressure, strengthen the walls of blood vessels.
- Due to the rich chemical composition of vegetables helps to strengthen the immune system.
- Antioxidant substances contribute to the reduction of carcinogenic processes and the elimination of toxic products entering the body due to poor ecology.
Modern cosmetologists prescribe preparations based on gruel from shallot as a means against pigmentation of the skin, as well as to strengthen the hair and stimulate their growth.
Therapeutic complexes, including gruel from onion-shallot, are often recommended as wound healing, regenerating and improving blood circulation agents.
An interesting video about shallots and its beneficial properties - see for sure!
Shallots and its use in cooking
The recipes of cooking with shallots are numerous and simple to perform.
For culinary purposes, use fresh, frozen or pickled onions.
For seasonings and sauces it is allowed to use onions in the husk, baked in the oven.
After baking, it is easy to peel and grind to puree.
How can I harvest shallots for winter?
Onions are harvested by freezing as follows.
- Root vegetables are cut into rings and placed in plastic bags or plastic containers, tightly closed and sent to the freezer.
- Onion feathers can also be frozen by pre-grinding into 1 cm pieces.
- It is allowed to blanch onions before freezing for 30 seconds. After heat treatment, the product is allowed to cool and drain, then freeze.
Fried onions can also be frozen. The shelf life of such a semifinished product is 4 months.
Culinary recipes with shallots
Due to the high percentage of dry matter, shallot onions perfectly caramelized.
So that the fried shallot does not taste bitter, do not make the fire too big. It can be fried until brown, but very gradually.
Shallot can be roasted (baked) in the oven without removing the husk. The fragrance will be perfect.
- Shallot onion salad
Delicious and healthy is a salad of shallots.
To prepare 200 g of onions, cut into thin rings, salt and pour 25 ml of acetic acid (table vinegar, apple cider vinegar can be used).
On a pre-cooked dish spread the leaves of green salad, on the leaves of 40-50 g of chopped parsley and dill.
Then put marinated onion rings.
Rub 150 g of hard cheese and sprinkle on top. After that it is necessary to sprinkle the salad with chopped walnuts.
The sauce is prepared by mixing 1 tbsp. spoonful of sour cream, olive oil and apple cider vinegar.
- Marinated Shallots
Pickled shallots are popular. To do this, shallot onion root vegetable blanch 2 minutes and quickly cooled with cold water, cleaned.
For the marinade in 1 liter of water pour 1 tbsp. a spoonful of salt, 2 tbsp. spoons of sugar, 1-2 peas allspice, 1-2 sticks of cloves, 3-4 peas black pepper, 1-2 bay leaves. Give the marinade to boil and add 1 tsp. acetic essence.
The mixture is poured into jars filled with onions, sterilized for 10-15 minutes and sealed. For a beautiful color, you can add a small piece of beet to the jar.
- Baked Shallots
Shallots can be baked with honey. Onions are cut and laid out in a form. Add some butter to honey and pour chopped onion with this mixture. Composition perfectly complement dried fruits and nuts. Bake in the oven at 150 ° C for 30 minutes.
- Onion Cream Soup
For the preparation of onion cream soup with spinach 500 gr. blanched in pre-salted water, then washed, squeezed and whipped in a mixer.
Then 5-6 onions and a clove of garlic are crushed and passaged to a golden hue, add 1.5 kg of spinach and fry. Then they mix the obtained mashed spinach and zazharku, add salt and spices to taste, served to the table.
- Shallot Sauce with Red Wine
Shallots - 200 g
Dry red wine - 200 ml Potato starch - 10 g
Butter - 40 g
Ground white pepper and salt to taste
Wash the bulbs, peel them, cut each into several parts, then place them in a heated frying pan and fry in butter until golden brown.
Combine potato starch with red wine, mix thoroughly.
The resulting sauce pour fried shallots, add salt, ground pepper. Simmer for 10 minutes, then remove from heat.
How to grow shallots?
Shallots can be propagated by seed or onion.
The most common varieties are Kuban yellow, Russian purple, Asterisk, Siberian yellow, Off-season.
This is a ripening garden crop, giving bulbs when grown in areas with a temperate climate 80 days after the appearance of the first leaves.
Shallot onions are cold-resistant (The bulbs do not deteriorate even at a temperature of -15 ° C.), Requires good lighting.
The seeds of this culture grow well in loamy and sandy soil, black soil with finely lumpy structure.
Shallots are sensitive to the length of daylight. A short daylight day causes an increase in branching, an increase in the number of leaves, and a slowdown in bolting.
In the middle of September, they dig up the soil and fertilize it with organic and mineral resources, and plant in the beginning of November.
- Selected for planting the bulbs with a sharp knife remove the neck and soaked with water at a temperature of 30 C per day.
- After this treatment, the bulbs are applied to the soil to a depth of 5 cm.
- The distance between the rows should be 20-25 cm.
- 10 days after planting the shallot onions produce the first watering and repeat this procedure once a week.
- Regularly loosen the soil between the rows and remove weeds.
Avoiding shallot onions is necessary for those suffering from ulcers and diseases of the genitourinary system.
The plant can increase the acidity of the contents of the stomach and thereby cause irritation of the mucous.
It is necessary to limit or exclude the use of shallot onions for diseases of the kidneys, pancreatic liver, as well as for constipation and bronchospasm.
Shallot onions - a valuable economic product useful for health.
Its cultivation is not difficult and everyone can try to cultivate it at his dacha.
This culture allows you to diversify your menu and at the same time fill the body with vitamins and other valuable food components.
Shallot, or akshelonsky onion - is one of the varieties of onions grown mainly for green leaves, feathers. Compared with regular onions or garlic, it is less pungent and has a milder smell. The elongated small onions grow in clusters, which actually distinguishes this vegetable from the Allium family from other types of onions.
Supposedly, the Akshelon bow originated in Central Asia thousands of years ago. Then quickly spread throughout India and the eastern Mediterranean. Today, successfully cultivated in almost all continents. It is a frost-resistant perennial crop, which, however, is often grown on the principle of annuals.
An adult plant usually does not exceed 50 cm in height, and in the root part it consists of 1–5 onion stitched together. To reach maturity, the vegetable takes about 100 days. Harvest is stored as a regular onion, and green feathers are consumed fresh.
Benefits for the body
Being so rich in minerals and vitamins, it would be strange if shallots were not on the list of healthy vegetables. Below we will discuss the most outstanding abilities of the Akshelon bow.
Useful for the eyes
This is one of the main advantages of onions. Shallot is a rich source of vitamin A and helps produce a protein called rhodopsin. And it is an extremely important element for the retina. If in more detail, it is useful for good vision and prevention of night blindness. In addition, vitamin A protects against cataracts and corneal diseases.
Strengthens the immune system
Shallot turned out to be a vegetable useful for strengthening immunity. According to many experts in the field of health, this particular type of onion is rich in human-friendly components - flavonoids. In particular, anthocyanins and quercetin affect the immune system, strengthening it. And according to research by American scientists, these flavonoid compounds protect the body not only from viruses, but also from malignant tumors.
Shallot, as already mentioned, effectively improves the overall condition of the immune system. But this vegetable is no less effective for the prevention of oncological diseases. Flavonoids protect the body from free radicals, which in turn cause mutation of healthy cells and DNA damage. In turn, vitamin A in combination with lutein, carotene and zeaxanthin prevents lung cancer.
Besides the fact that shallot protects against cancer, it is also able to strengthen the heart muscle.
This green vegetable is rich in vitamin A and ascorbic acid. These two vitamins are known for their antioxidant properties, which again protect the body against free radicals. Including serve as a protective barrier for the heart. In addition, researchers confirm that shallot can reduce blood pressure, and it is also useful for reducing the propensity for heart disease. Well, do not forget about the useful component, known as allicin. It makes the blood vessels elastic and prevents the formation of blood clots, and thus protects against coronary disease and stroke.
Useful for people with diabetes
Benefit from shallot feel and people suffering from diabetes. Among researchers there is a perception that due to the sulfur content of onions can reduce blood sugar levels. Moreover, the same mineral is important for increasing the body's insulin sensitivity. So the benefit of onions for diabetics is no longer in doubt.
Useful for respiratory organs.
According to the researchers, shallots are useful for maintaining adequate performance of the respiratory system. With antiviral and antibacterial functions, green onions protect the respiratory system from viruses and bacteria. Therefore, people who regularly consume shallots are less susceptible to colds and flu.
Improves the digestive system
The results of some studies indicate the benefits of green onions for the digestive organs, including for intestinal health. In addition, having antibacterial properties, it is useful for the treatment of diarrhea caused by bacteria.
Don't know what dysmenorrhea is? This is a pathological pain in the lower abdomen that occurs during menstruation. You do not understand what is the connection between onions and menstrual pain? So, in Chinese medicine, it is generally accepted that menstrual pain results from a lack of heat. И чтобы этому противодействовать китайские целители советуют употреблять продуты с согревающим эффектом, такие как имбирь, корица, мускатный орех, чеснок и все виды лука.
Улучшает состояние кожи
Среди множества химических компонентов, из которых состоит лук, есть соединение под названием аллицин. Он тонизирует кожу и защищает от преждевременного старения, предотвращает появление морщин. And vitamin C protects the skin from free radicals, improves its health and acts on the epidermis as a whitening agent. The latter ability makes green onions useful for removing freckles and age spots.
Chives are good for preventing obesity. And it's not just a low calorie vegetable. Many studies have shown that regular consumption of shallot leads to a decrease in the percentage of body fat. It is believed that vegetable substances accelerate lipid metabolism and break down excess subcutaneous fat.
Most people know that anemia is a condition where the body does not produce enough red blood cells. As a rule, the cause of this condition is unbalanced nutrition, in particular iron deficiency. But to avoid anemia will help iron-rich shallot.
Green feathers are useful for treating anemia and as an effective prophylactic.
Accelerates wound healing
This may seem strange, but shallot speeds up the healing of wounds from cuts and burns. Although knowing about the antibacterial properties of vegetables, this ability of onions is not surprising. The main cause of poor wound healing is bacteria. By getting rid of them, the healing process is accelerated several times.
Lowers blood pressure
In some recipes of traditional medicine green onions are mentioned as a remedy for high blood pressure. Researchers are interested in this fact and conducted several experiments. It turned out that shallot is actually beneficial for people with hypertension. Sulfur compounds effectively reduce blood pressure and prevent thickening of the blood. The result is a smooth and easier movement of the blood by the vessels, and therefore a reduction in the load on the heart.
Benefits for pregnant women
Are you wondering what foods should be in the diet of the expectant mother? Of course, we will not be able to present the full list now, but one of them will definitely be called. This is a shallot. When it comes to the diet of pregnant women, one of the first to mention is vitamin B9, also known as folic acid. This vitamin is important not only for the health of the woman, but also for the proper formation of the unborn child. A lack of vitamin in the diet of the expectant mother is manifested by an abnormally developed nervous system in the child. Shallots provide the necessary portions of the vitamin.
Natural remedy for leg edema
Did you know that shallots can also get rid of leg edema? And this is not a new discovery at all. Even in ancient times, people used this plant to treat swollen feet. A slurry of crushed green feathers, which is applied to the feet, contains large amounts of sulfur and quercetin. And these substances have the ability to reduce swelling.
As a rule, this vegetable is tolerated by most people without side effects, although it may be difficult for some people to digest shallot, especially while taking certain medications.
Overuse of onions can cause heartburn or acid reflux (usually people who already have digestive problems). In some cases, a large amount of vegetable causes bloating. There are also cases of allergy to shallot, including among people with asthma. The reaction is manifested by skin rashes, redness, itching and tearing. Well, do not forget that the juice of this vegetable, like garlic or onions, falling on the mucous membranes, causes irritation.
Use in the kitchen
In Ayurveda, shallot is referred to as a product containing five of the six kinds of taste (sweet, sour, bitter, pungent and astringent). Hence the widespread use of this vegetable.
Shallot fits well in salads, soups, casseroles, sauces and marinades for meat and chicken. An interesting combination is made from raw onions and fresh fruit. It goes well with rosemary, thyme, balsamic vinegar, olive oil.
Today it is difficult to imagine life without a bow. This is an indispensable vegetable of French and Oriental cuisine. In the world there are several dozen varieties of onions and shallots among them - one of the tastiest and most tender. Looking at this vegetable for the first time, it may seem that it is a hybrid of garlic and onion, although in reality it is not. And the first proof of that is a special taste - delicate, with a sweetish aftertaste. And this is one of the reasons for the global popularity of the Akshelon vegetable. But as you already know, excellent taste is only one of its many advantages.
How to choose
To choose a good shallot, you must follow these rules:
- Buy onions in the season of natural growth. This is the period from April to August.
- It is advisable to feel the bulbs before buying. They must be strong and heavy. Dry and soft shallots do not need to be purchased.
How to store
Need to be able to properly save the shallot. Stick to saving the following rules:
- The room where the onions are stored must be dry.
- There good air circulation is desirable.
- Do not store shallots in the refrigerator. So it will germinate.
- Shallots are sometimes stored in the freezer, but not more than 3 months.
- A good option for storing this type of onion is to hang it in a stocking in a dry room. So he will not lose freshness in a month or two.
- No need to throw sprouted bulbs. They are also edible.
Nutritional value per 100 grams
The hundred gram portion of shallots contains 79.8 g of water, 0.8 g of ash, 2.5 g of proteins, 0.1 g of fat, 16.8 g of carbohydrates. As for the vitamin composition, there are a lot of shallots of vitamin A (60 μg), vitamin B9 (34 μg), C (8 mg). There are also small quantities of vitamins B1 and B5, B2 and PP. Minerals in shallot are potassium (334 mg), manganese (292 μg), iron (1.2 mg), calcium (37 mg), magnesium (21 mg), selenium (1.2 μg), phosphorus (60 mg) , sodium (12 mg), copper (88 μg).
What is shallotSo, shallots, what is it?Shallot – a perennial plant of the onion family, the onion of which is collected in lobules, which makes it look like garlic. Slices have an elongated shape and weigh no more than 50 grams. Shallots are grown mainly because of the greenery: delicate and thin feathers that have a mild taste without sharpness. The plant ripens quickly and is well stored, feathers grow coarse rather late, allowing you to harvest soft, fragrant greens. Asia is considered the birthplace of shallots, although today the plant is successfully cultivated in Europe, the Caucasus, as well as in Ukraine, Moldova and Russia.
Shallots: calories, composition and nutritional value
Shallot is considered a dietary product, it has small indicators of energy value. The caloric content of shallots per hundred grams of product: 17-19 Kcal in greens and 33-36 Kcal in the bulbs. However, despite the low calorie content, the nutritional value of onions is a real storehouse of useful elements. Only 100 grams of the product are present: water 79.8 g, proteins 2.5 g, carbohydrates 16.8 g, ash 0.8 g.
Moreover, the composition of onion shallot contains micro and macronutrients: potassium and copper, manganese and calcium, iron and magnesium, selenium and sodium, and also phosphorus. The plant is rich in essential oils, phytoncides, minerals and salts, carotenoids. Shallots contain vitamins of group B, vitamins A and C, vitamin PP.
The benefits of shallots for humansThe beneficial properties of shallots allow it to be used in the treatment of many diseases.The product has dietary qualities, containing up to 4% of sugars. Calcium and phosphorus strengthen the bone tissues of the body with constant use. Ascorbic acid, which is also included in its composition, works to strengthen the immune system, and phytoncides help fight cold symptoms and are indispensable for vitamin deficiency, as they are substances that fight against pathogenic bacteria.
Trace elements and folic acid in the plant, makes it a very useful use of shallots for pregnant women. Calcium supports and helps to form the bone tissue of the fetus and along with folic acid prevents the development of pathologies during pregnancy. Also onions are an excellent preventive measure during influenza epidemics and are used as an anti-inflammatory agent.
How to use shallots in traditional medicineIn folk medicine, shallots are used to treat diseases and improve the condition of blood vessels, as well as to normalize pressure. Onions are also useful in heart activity, as they are a source of sodium and potassium. The plant is useful for people with problems with metabolism, because it contributes to the secretion of gastric juice, which improves the functioning of the digestive system. In combination with fatty foods, onions work as a catalyst, helping to break down fats and improve their digestibility by the human body. Carotene, which is part of the plant improves the function of the eye muscles, the state of the lens and retina.
Traditional medicine recommends the use of shallots for older people, because in its description are also fortifying properties. Being an antioxidant, onion removes toxins from the body and prevents cell aging.
In addition, it improves the activity of brain cells, memory and has a positive effect on the overall tone of the body. Onion juice is effectively used by folk medicine as a fire-fighting and wound-healing agent, as well as some eye and gastric infections are treated.
Shallots in cookingThe semisweet taste of the bulbs and the soft texture of their pulp make shallots suitable for fresh use, for example, in greens and vegetables salads. In this plant there is no sharpness and sharp aroma, so that when cooking it does not suppress the taste of the main ingredients. Onions are added to the first and second dishes, in marinades and pickles. Onions are used as a filling for pies and pies, make sauces and dressings out of them. Onions prepare soups and side dishes for meat and fish, seasoning for vegetables (stewed and boiled).
Shallot HarmThere are no strict contraindications for shallots, but there are some limitations.Do not use the feathers of the plant when there are problems with the urogenital system and the gastrointestinal tract. Onions increase the acidity of gastric juice, thereby irritating the digestive organs, and too much of this plant in the body can make it difficult to urinate. Shallots are not recommended for people who suffer from prolonged constipation or have problems with the pancreas.
If you trace the history of long-livers, it turns out that these people ate a lot of greens. Shallots are a bright representative of useful, and most importantly, tasty greens. It is easy to grow in the garden and in the indoor environment.
The composition of shallots
Shallots have a unique vitamin and mineral composition. There are many elements in it that are unique to this species, for example, vanadium, chromium, cobalt and selenium. In addition, it contains all the minerals found in common onions, for example, calcium, manganese, copper, cobalt, zinc, fluorine, molybdenum, iodine, iron and nickel. It also contains a lot of vitamins B3, B5, B1, B6, B9, A and C.
The benefits and harm of shallots
Shallots are used to treat diseases of the digestive system and are recommended for eye ailments. Vegetable is known as an anti-inflammatory agent, in addition, it contains unique substances flavonoids prevent the development of cancer (calorizator). And yet, despite the great value of shallots for the body, they should not be abused.
Shallot is contraindicated in large quantities to those who suffer from diseases of the gastrointestinal tract and urinary system, as it can lead to difficulty urinating. It is not recommended to eat shallots in patients suffering from increased acidity of the stomach, as it will further increase the level of acid and thereby provoke irritation of the mucous membrane.
What is the composition?
The benefits of shallots are rich in minerals. First of all, like related cultures, it is valued for its strongest antimicrobial, antifungal and disinfectant action. In addition, shallots contain various sugars, essential oils, phytoncides, antioxidants, vitamins and minerals.
In principle, the composition of this subspecies of onion is very similar to the bulb, but has a higher content of the following elements:
- ascorbic acid or vitamin C is an indispensable substance for the health and normal functioning of all body systems,
- mono- and disaccharides that carry protein — an energy source for cells,
- mineral salts of sodium, calcium, phosphorus, iron, each of which is involved in strengthening and regulating the work of various organs and systems.
Shallots also contain nickel, chromium, silicon, germanium, cobalt, vanadium, titanium and molybdenum in various proportions. The use of essential oils is great, among which phytoncides stand out - it is their volatile part that destroys bacteria microbes, carrying out infectious and viral prophylaxis.Shallots for Salad
The caloric value of the greens of shallots is 18 kcal, and the bulbs - about 72 kcal per 100 grams of product.
Is harm possible?
Shallots have no direct contraindications for use, but can cause a deterioration of the body's condition in various diseases. First of all, the restrictions apply to people with acute diseases of the gastrointestinal tract: gastritis, peptic ulcer, increased acidity of the stomach. In this case, the onions can be harmful by strong irritation of the already weakened mucous membrane. There is also a possible difficulty urinating with inflammatory processes in the urogenital system. Such moments should be discussed with the doctor, and, if he gives permission, enter the vegetable into the diet gradually, watching the reaction of the body.