How to Seed Scheduling According to the Growing Season

Planting the wrong seeds at the wrong season might cause a lack of harvest. There are different seeds that are best planted in different seasons in particular, from a warm to a cold season. Taken from Harvest to Table, here’s a seeds starting schedule for your next growing season:

Choosing Seed. Choose seed from seed companies that are long on information; look for seed packets or seed catalogs that tell you what it takes to start seeds and grow plants: germination temperature and days to germination, days to maturity, when to start the seed, water needs, temperature and weather tolerance, disease resistance, and, importantly, a good description of the vegetable at harvest including flavor. Also, is the crop variety a hybrid or open-pollinated; open-pollinated means you can save seed from mature plants and grow exactly the same crop again next year.

About Seed Companies. Seed growers can be national or regional. Regional seed companies grow their seed in the same part of the country that they sell their seed. Choosing seed from a seed company in your regions means the plants will easily adapt to your garden and that you will get varieties that are regional favorites. National seed companies may grow seed in many different parts of the country; that usually means they sell seed varieties that are easily grown in any part of the country.

How Much Seed. When you buy seed, consider how much of a crop you plan to grow over the course of the season. A seed packet of carrots with a lot of seed will probably get planted in one season, but a seed packet of squash need not have a lot of seed—you will likely plant only a few squash of each variety each season.


Vegetables: broccoli, eggplant, gourds, peppers, tomatillos, tomatoes.

Herbs: basil, fennel, catmint, lavender, marjoram, oregano, rosemary, thyme.

Flowers: amaranth, asclepias, buddleia, calendula, carnations, columbine, delphinium, Echinacea, feverfew, foxglove, ornamental grasses, globe amaranth, heliotrope, hollyhocks, nicotiana, pansies, penstemon, phlox, portulaca, rose, salpiglossis, scabiosa, snapdragons, stock, zinnias.


Vegetables: beets, broccoli, broccoli raab, carrots, chard, bulbing fennel, kale, leeks, lettuce, mâche, scallions, pak choi, peas radishes, salad greens, stir fry greens, spinach.

Herbs: arugula, borage, chamomile, chervil, chives, cilantro, dill, garlic chives, parsley, watercress.

Flowers: agrostemma, alyssum, bells of Ireland, bishop’s lace, calendula, clarkia, cornflowers, cerinthe, delphinium, forget-me-nots, larkspur, nigella, poppies, rehmannia, stock, sweet peas.


Vegetables: beans, edamame soybeans, beets, carrots, chard, corn, cucumbers, gourds, melons, onions, pak choi, pumpkins, salad greens, stir fry greens, scallions, summer squash, watermelons, winter squash, zucchini.

Herbs: arugula, basil, borage, cat grass, cilantro, dill, sage, thyme.

Flowers: bells of Ireland, cleome, cosmos, cardinal climber, cypress vine, four o’clocks, hyacinth bean vine, love lies bleeding, marigolds, mina lobata, moonflowers, morning glories, nasturtiums, nicotiana, phlox, portulaca, salvia, scabiosa, scarlet runner beans, sunflowers, tithonia, zinnias.


Vegetables: beets, broccoli, broccoli raab, carrots, chard, bulbing fennel, kale, leeks, lettuce, mâche, pak choi, peas, radishes, salad greens, stir fry greens, scallions, spinach.

Herbs: arugula, chervil, chives, cilantro, dill, garlic chives, parsley, watercress.

Flowers: agrostemma, alyssum, bishop’s lace, calendula, cerinthe, clarkia, cornflowers, forget-me-nots, foxglove, larkspur, nigella, pansies, poppies, snapdragons, stock, sweet peas.

This article first published on Harvest to Table, titled ‘Seed Starting Schedule for Next Season‘.

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Farmers Story: Planting Potatoes in the Rainy Season

Every rainy season, farmers have to deal with rotten plants and diseases which caused them to produce less than usual. This also happened to farmers in Batu, Malang, Indonesia. In months with high levels of rainfall, some of them still plant potatoes – which is known that isn’t best to farm during the rainy days. Meet Supri and Suyono from Batu, Malang, Indonesia, and read their stories about how they plant potatoes in the rainy season:

Potato field in Batu during rainy season


Supri, 52, has become a farmer for more than 35 years. He farms carrot, potato, and white cabbage. With 2 hectares of land, Supri normally harvests 17-20 tons per one period. The smallest amount of harvest was 8 tons, and the biggest he ever reaped is 25 tons.

Right: Supri

For operational costs, Supri spends around 150 million for water system installation at the beginning, and 95 million yearly operational costs. He admitted that the ever-sitting challenges he faced are the expensive non-subsidized fertilizers, fungicides, and a lot of pesticides to tackle pests and diseases. Meanwhile, the external factor that might happen is the pipe thieves threat.

In the rainy season, the challenges increase: more pests; more diseases; lack of yield workers which makes it not possible to make his own organic fertilizer.

Nearly no technology involved to optimize the farming process. The only technology he uses for his farm is the portable sprinkler for irrigation. He said that it would be good to have a monitoring device and automated irrigation system, considering it’s hard to find farmworkers, especially in the rainy season.


Suyono, 45, has been farming for more than 30 years now. He plants potatoes and carrots on his 2-hectare land, and provide 9 to 10 tons. His operational cost per one yield period is around 12 million, which includes the pesticide expense. Same as Supri, Suyono uses non-subsidized fertilizers because they’re more effective and efficient.

Left: Suyono

The problems Suyono has in every rainy season are pests and diseases. Besides, the use of pesticides can double to 2 times a day, with one hour long for every sprinkle. Suyono hasn’t involved technology in his farming practice either, which takes up his time and energy more.

Similar to Supri, Suyono thought that a monitoring system is great to have so he could maintain the land, as well as to prevent pests and plant diseases. Automatic irrigation is on-demand too, because it would help to decrease the uncertain land worker’s needs.

With almost no technology involved, from the simplest thing like selling their crops online until farming facilities, Supri and Suyono thought that it would be good to start applying technology to their farms. As stated by both of them, monitoring systems and automated irrigation engines are the most urgently needed- to optimize their yields first.

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Healthy and Simple Valentine’s Day Recipes

Celebrating Valentine’s Day in a pandemic situtation might make some of us reconsider Valentine’s Dinner in dining places, due to the health protocol and curfew matters. While at home, why not try the complete breakfast-dinner recipes? Read on to find out easy, quick and healthy Valentine’s dinner recipes :


Omelette and pancake

Find creamy omelette recipe and old fashioned pancake for breakfast ideas

Quick and easy heart kabobs

Find out recipe


Nutella stuffed pancake

Find out healthy nutella stuffed pancake recipe

Strawberry lassi

Find out recipe


Valentine-themed salad with bacon and strawberries

Find out recipe

Beet and sweet potato tartare

Find out recipe

Basil pesto

Find out recipe


Pan-fried Salmon

Find out recipe

Healthy Stuffed Chicken Breast

Find out recipe

Pan Seared Scallop with corn

Find out recipe


Freezed Peanut butter and Honey Fudge

Find out recipe

Vegan Chocolate Mousse

Find out recipe

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15 Best Plant-Based Proteins

A person may try a vegan diet for health, animal welfare, or religious reasons. In 2016, the Academy of Nutrition and Dietetics stated that a vegetarian or vegan diet could provide all the nutritional requirements of adults, children, and those who were pregnant or breast-feeding.

Even so, getting enough protein and essential vitamins and minerals can be harder for people who do not eat meat or animal products. A person must plan ahead to ensure they get enough protein, calcium, iron, and vitamin B-12, which people on an omnivorous diet get from animal products.

Read on for a list of some of the best plant-based foods for protein. We also discuss the differences between animal and plant proteins, and whether plant-based protein powders can be good sources of protein.

Fifteen best plant-based proteins

The right plant-based foods can be excellent sources of protein and other nutrients, often with fewer calories than animal products.

Some plant products, such as soy beans and quinoa, are complete proteins, which means that they contain all nine essential amino acids that humans need. Others are missing some of these amino acids, so eating a varied diet is important.

The following healthful, plant-based foods have a high-protein content per serving:

1. Tofu, tempeh, and edamame

Soy products are among the richest sources of protein in a plant-based diet. The protein content varies with how the soy is prepared:

  • firm tofu (soybean curds) contains about 10 g of protein per ½ cup
  • edamame beans (immature soybeans) contain 8.5 g of protein per ½ cup
  • tempeh contains about 15 g of protein per ½ cup

Tofu takes on the flavor of the dish it is prepared in so that it can be a versatile addition to a meal.

People can try tofu, as a meat substitute, in a favorite sandwich or soup. Tofu is also a popular meat substitute in some dishes, such as kung pao chicken and sweet and sour chicken.

These soy products also contain good levels of calcium and iron, which makes them healthful substitutes for dairy products.

2. Lentils

Red or green lentils contain plenty of protein, fiber, and key nutrients, including iron and potassium.

Cooked lentils contain 8.84 g of protein per ½ cup.

Lentils are a great source of protein to add to a lunch or dinner routine. They can be added to stews, curries, salads, or rice to give an extra portion of protein.

3. Chickpeas

Cooked chickpeas are high in protein, containing around 7.25 g per ½ cup.

Chickpeas can be eaten hot or cold, and are highly versatile with plenty of recipes available online. They can, for example, be added to stews and curries, or spiced with paprika and roasted in the oven.

A person can add hummus, which is made from chickpea paste, to a sandwich for a healthful, protein-rich alternative to butter.

4. Peanuts

Peanuts are protein-rich, full of healthful fats, and may improve heart health. They contain around 20.5 g of protein per ½ cup.

Peanut butter is also rich in protein, with 3.6 g per tablespoon, making peanut butter sandwiches a healthful complete protein snack.

5. Almonds

Almonds offer 16.5 g of protein per ½ cup. They also provide a good amount of vitamin E, which is great for the skin and eyes.

6. Spirulina

Spirulina is blue or green algae that contain around 8 g of protein per 2 tablespoons. It is also rich in nutrients, such as iron, B vitamins — although not vitamin B-12 — and manganese.

Spirulina is available online, as a powder or a supplement. It can be added to water, smoothies, or fruit juice. A person can also sprinkle it over salad or snacks to increase their protein content.

7. Quinoa

Quinoa is a grain with a high-protein content, and is a complete protein. Cooked quinoa contains 8 g of protein per cup.

This grain is also rich in other nutrients, including magnesium, iron, fiber, and manganese. It is also highly versatile.

Quinoa can fill in for pasta in soups and stews. It can be sprinkled on a salad or eaten as the main course.

8. Mycoprotein

Mycoprotein is a fungus-based protein. Mycoprotein products contain around 13 g of protein per ½ cup serving.

Products with mycoprotein are often advertised as meat substitutes and are available in forms such as “chicken” nuggets or cutlets. However, many of these products contain egg white, so people must be sure to check the label.

A very small number of people are allergic to Fusarium venenatum, the fungus from which the mycoprotein brand known as Quorn is made. People with a history of mushroom allergies or with many food allergies may wish to consider another protein source.

9. Chia seeds

Seeds are low-calorie foods that are rich in fiber and heart-healthy Omega-3 fatty acids. Chia seeds are a complete source of protein that contain 2 g of protein per tablespoon.

Try adding chia seeds to a smoothie, sprinkling them on top of a plant-based yogurt, or soaking them in water or almond milk to make a pudding.

Chia seeds are available from some supermarkets, health food stores, or to buy online.

10. Hemp seeds

Similarly to chia seeds, hemp seeds are a complete protein. Hemp seeds offer 5 g of protein per tablespoon. They can be used in a similar way to chia seeds. Hemp seeds can also be bought online.

11. Beans with rice

Separately, rice and beans are incomplete protein sources. Eaten together, this classic meal can provide 7 g of protein per cup.

Try rice and beans as a side dish, or mix rice, beans, and hummus together then spread on Ezekiel bread, which is made from sprouted grains, for a savory, protein-packed meal.

12. Potatoes

A large baked potato offers 8 g of protein per serving. Potatoes are also high in other nutrients, such as potassium and vitamin C.

Add 2 tablespoons of hummus for a flavorful snack that is healthier than butter-covered potatoes and increases the protein content. Two tablespoons of hummus contain about 3 g of protein.

13. Protein-rich vegetables

Many dark-colored, leafy greens and vegetables contain protein. Eaten alone, these foods are not enough to meet daily protein requirements, but a few vegetable snacks can increase protein intake, particularly when combined with other protein-rich foods.

  • a single, medium stalk of broccoli contains about 4 g of protein
  • kale offers 2 g of protein per cup
  • 5 medium mushrooms offer 3 g of protein

Try a salad made from baby greens with some quinoa sprinkled on top for a protein-rich meal.

14. Seitan

Seitan is a complete protein made from mixing wheat gluten with various spices. The high-wheat content means that it should be avoided by people with celiac or gluten intolerance. For others, it can be a protein-rich healthful meat substitute.

When cooked in soy sauce, which is rich in the amino acid lysine, seitan becomes a complete protein source offering 21 g per 1/3 cup.

15. Ezekiel bread

Ezekiel bread is a nutrient-dense alternative to traditional bread. It is made from barley, wheat, lentils, millet, and spelt. Ezekiel bread is an excellent choice for bread lovers who want a more nutritious way to eat toast or sandwiches.

Ezekiel bread offers 4 g of protein per slice. Get even more protein by toasting Ezekiel bread and spreading it with peanut or almond butter.

What about protein supplements?

Some protein powders are plant-based. Depending upon the plants used to make the powders, they may be complete or incomplete proteins.

The position of the American Dietetic Association is that while food supplements can help people meet their daily nutrition goals, eating a wide variety of nutrients rich in protein is usually a better strategy for meeting daily goals.

Some protein supplements may also be high in sugar or sodium to improve the taste, so it is important to read the nutrition labels.

Plant vs. animal protein

The Academy of Nutrition and Dietetics recommends a minimum daily protein intake of 0.8 grams (g) of protein per kilogram of body weight, or about 60 g for a person who weighs 165 pounds. People aiming to build muscle, pregnant or nursing women, and older adults may need more protein.

Animal products such as meat, eggs, and milk are naturally high in protein, which is an essential nutrient made up of amino acids. This makes it easier for people who consume animal products to meet their daily protein needs.

The human body creates 11 amino acids but must get another nine from food. Animal products are complete proteins, meaning they contain all the amino acids. Some plant products, such as soya beans and quinoa, are also complete proteins while others are incomplete proteins.

A person following a vegan or vegetarian diet should eat a varied diet of plant-based foods to get the required range of amino acids. This includes high-protein foods, such as tofu, tempeh, lentils, nuts, seeds, and quinoa.

Benefits and risks of a vegetarian or vegan diet

Share on Pinterest A meat-free diet can lower the risk of heart disease, some cancers, and type 2 diabetes.

A diet free of animal products requires planning and research to ensure a person’s nutritional needs are met. For some, this is a benefit, as it encourages them to think about their diet and understand the nutritional content of the foods they eat. For others, it can prove challenging and lead to nutritional deficits.

The Academy of Nutrition and Dietetic notes that a vegetarian or vegan diet can lower the risk of some diseases, such as certain forms of heart disease and cancer, and may promote weight loss.

A study from 2014 looked at the nutritional intakes of 1,475 people and found that people with a vegan diet consumed less saturated fat and less dietary cholesterol than those on omnivorous diets. But they also had the lowest protein, calcium, and energy intake scores. Vitamin B-12 levels were normal, possibly because people used fortified foods.

The Academy of Nutrition and Dietetics stated in 2016 that people on vegetarian or vegan diets are at a lower risk of various illnesses, including:

  • ischemic heart disease
  • certain cancers
  • type 2 diabetes
  • hypertension
  • obesity

A study from 2017 looking at over 70,000 women found that those with a diet higher in healthful plant-based foods had a lower risk of coronary heart disease.

A vegan diet tends to be low calorie, making it easier for vegans to manage their weight. Because many processed foods are not vegan, a vegan diet may preclude many unhealthful, high-sodium prepackaged foods.

Another 2017 study found that a vegan whole foods diet could significantly reduce inflammation in people with coronary artery disease. This suggests that a vegan diet may improve heart health.

This article first published by Medical News Today.

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How to Make Hot Honey Lemon Drinks

When the cold weather sets in, drink something that can help raise body temperature. Drinking hot honey lemon is known to cure cold symptoms.

According to HealthLine, drinking lemon water can benefit you to stay hydrated, cover vitamin C needs, support weight loss, improves skin quality, aids digestion, freshens breath, helps prevent kidney stones.

Here’s how to make honey lemon drinks:


Image from Pixabay


8 ounces of water

Juice of a half of lemon


Boil water and pour into mug. Stir in lemon and honey.

For hot honey lemon tea, change hot water with hot tea, or hot ginger to serve a hot honey lemon ginger.

Because it contains of lemon juice, rinse your mouth after the drink to reduce the acid impact and prevent tooth erosion.

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Pandemic, Appetite for Organic Foods and Impact on Local Farmers

As health crises make people more aware of their health and wellness, the appetite for organic foods is increasing. Homecooking activity raises customer awareness about nutrition and healthiness because food can affect health. As result, organic produces become more popular, and high demands lead to supply challenges around the world.

Urban gardening activities and buying directly from organic farmers are on the rise. Small farmers who raised organic produce are reaping the rewards in Malaysia, seeds company meet the high demand due to urban gardening hype in Philippines, organic foods based restaurants in Kuala Lumpur and Jakarta also become part of this farm-to-table social movement. This provides small farmers with more income, as they do not have to rely on middleman for sales.

Many consumers keen to support local businesses, like local organic food stores that selling groceries from local farmers. Online grocery sales in Singapore jumped four times since April 2020, and the grocery sector in e-commerce grew nearly three times during the outbreak in Southeast Asia.

In Southeast Asia countries, 48% of consumers in Singapore, Malaysia, Indonesia, Philippines, Thailand, and Vietnam were spending more in the Fresh Groceries category in April 2020, and 83% of them said will continue to buy more in the new normal.

As many consumers and farmers turning to digital as the new way of selling and buying groceries, local farmers can continue to get more income and having a better rural livelihood.

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Cruciferous Foods to Prevent Cancer Growth

What are cruciferous vegetables?

Cruciferous vegetables are part of the Brassica genus of plants. They include the following vegetables, among others:

  • Arugula
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Collard greens
  • Horseradish
  • Kale
  • Radishes
  • Rutabaga
  • Turnips
  • Watercress
  • Wasabi

Why are cancer researchers studying cruciferous vegetables?

Cruciferous vegetables are rich in nutrients, including several carotenoids (beta-carotene, lutein, zeaxanthin); vitamins C, E, and K; folate; and minerals. They also are a good fiber source.  

In addition, cruciferous vegetables contain a group of substances known as glucosinolates, which are sulfur-containing chemicals. These chemicals are responsible for the pungent aroma and bitter flavor of cruciferous vegetables.

During food preparation, chewing, and digestion, the glucosinolates in cruciferous vegetables are broken down to form biologically active compounds such as indoles, nitriles, thiocyanates, and isothiocyanates. Indole-3-carbinol (an indole) and sulforaphane (an isothiocyanate) have been most frequently examined for their anticancer effects.

Indoles and isothiocyanates have been found to inhibit the development of cancer in several organs in rats and mice, including the bladder, breast, colon, liver, lung, and stomach. Studies in animals and experiments with cells grown in the laboratory have identified several potential ways in which these compounds may help prevent cancer:

  • They help protect cells from DNA damage.
  • They help inactivate carcinogens.
  • They have antiviral and antibacterial effects.
  • They have anti-inflammatory effects.
  • They induce cell death (apoptosis).
  • They inhibit tumor blood vessel formation (angiogenesis) and tumor cell migration (needed for metastasis).

Studies in humans, however, have shown mixed results.

Is there evidence that cruciferous vegetables can help reduce cancer risk in people?

Researchers have investigated possible associations between intake of cruciferous vegetables and the risk of cancer. The evidence has been reviewed by various experts. Key studies regarding four common forms of cancer are described briefly below.

  • Prostate cancer: Cohort studies in the Netherlands, United States, and Europe have examined a wide range of daily cruciferous vegetable intakes and found little or no association with prostate cancer risk. However, some case-control studies have found that people who ate greater amounts of cruciferous vegetables had a lower risk of prostate cancer.
  • Colorectal cancer: Cohort studies in the United States and the Netherlands have generally found no association between cruciferous vegetable intake and colorectal cancer risk. The exception is one study in the Netherlands—the Netherlands Cohort Study on Diet and Cancer—in which women (but not men) who had a high intake of cruciferous vegetables had a reduced risk of colon (but not rectal) cancer.
  • Lung cancer: Cohort studies in Europe, the Netherlands, and the United States have had varying results. Most studies have reported little association, but one U.S. analysis—using data from the Nurses’ Health Study and the Health Professionals’ Follow-up Study—showed that women who ate more than 5 servings of cruciferous vegetables per week had a lower risk of lung cancer.
  • Breast cancer: One case-control study found that women who ate greater amounts of cruciferous vegetables had a lower risk of breast cancer. A meta-analysis of studies conducted in the United States, Canada, Sweden, and the Netherlands found no association between cruciferous vegetable intake and breast cancer risk. An additional cohort study of women in the United States similarly showed only a weak association with breast cancer risk.

A few studies have shown that the bioactive components of cruciferous vegetables can have beneficial effects on biomarkers of cancer-related processes in people. For example, one study found that indole-3-carbinol was more effective than placebo in reducing the growth of abnormal cells on the surface of the cervix.

In addition, several case-control studies have shown that specific forms of the gene that encodes glutathione S-transferase, which is the enzyme that metabolizes and helps eliminate isothiocyanates from the body, may influence the association between cruciferous vegetable intake and human lung and colorectal cancer risk.

Are cruciferous vegetables part of a healthy diet?

The federal government’s Dietary Guidelines for Americans 2010 recommend consuming a variety of vegetables each day. Different vegetables are rich in different nutrients. 

Vegetables are categorized into five subgroups: dark-green, red and orange, beans and peas (legumes), starchy, and other vegetables. Cruciferous vegetables fall into the “dark-green vegetables” category and the “other vegetables” category. More information about vegetables and diet, including how much of these foods should be eaten daily or weekly, is available from the U.S. Department of Agriculture website. 

Higher consumption of vegetables in general may protect against some diseases, including some types of cancer. However, when researchers try to distinguish cruciferous vegetables from other foods in the diet, it can be challenging to get clear results because study participants may have trouble remembering precisely what they ate. Also, people who eat cruciferous vegetables may be more likely than people who don’t to have other healthy behaviors that reduce disease risk. It is also possible that some people, because of their genetic background, metabolize dietary isothiocyanates differently. However, research has not yet revealed a specific group of people who, because of their genetics, benefit more than other people from eating cruciferous vegetables.

This article first published by National Cancer Institute.

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Chili Benefits and Nutrient for Health

Chili contains a lot of substances like vitamins, mineral, and another plant compound that’s good for your health. Capsaicin, as the main bioactive plant compound in chili, known to treat headaches and other health benefits. Other nutritional benefits found in chili are it contains beta-carotene/provitamin A, vitamin C, potassium, riboflavin, and niacin. Here are the health benefits of eating chili:

Image from Unsplash
  1. Capsaicin : Relieve pain, improve psoriasis

According to HealthLine, capsaicin can relieve pain and improve psoriasis. Capsaicin can also help reduce hunger, lower blood pressure, treat headaches and migraines.

2. Potassium : Prevent heart disease

Potassium in chili makes blood flow easier, and lower chances of developing heart disease.

3. Helps metabolism and cramps

Chili is good for digestive health and metabolism, gut health and weight loss. It’s an anti-irritant to the stomach that treats stomach ulcers. It helps reduce cramps and fights inflammation, by treating upset stomach, intestinal gas, and diarrhea. Meanwhile, chili peppers are able to accomplish this because they stimulate gastric juices and work against the acidity in the digestive tract.

Sick young Caucasian woman covered with grey blanket sitting on bed with closed eyes, blowing nose with napkin. Illness, pain concept

4. Fights fungal infections, colds and flu

The beta-carotene in chili is good for the respiratory system, intestinal, and urinary system that is vital in building up immunity against infections and illnesses.

Chili supply is limited in the rainy season. It’s caused by the lack of harvest when most of the plants are at risk of getting diseases like anthracnose to rotten leaves. To buy good chilies, pick the fresh ones that are red with smooth texture, big-sized, and not curved. To store chili, put them in an airtight container so that they last, and keep them at room temperature.

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