Bajra / Millet Roti

Bajra Roti

Bajra / Millet roti or bajra bhakri

Bajra / Millet roti or bajra bhakri is gluten free flat Indian bread made from millet / bajra flour.

Prep time: 5 minutes

Cook time: 3 minutes

Cuisine: Indian

Course: Bread

Serves: 6 small flat rotes / breads

Ingredients:

  • 2 cups bajra /millet flour
  • 1/2 tsp red chili powder
  • 1 level tsp salt or / as per taste
  • 1 tsp cumin seed, roasted and powdered
  • 2 tbsp coriander leaves, finely chopped
  • 1 onion, medium size, finely chopped
  • 1 cup hot water
  • some bajra / millet flour for dusting
  • Olive oil / pure ghee for frying rotes

Method:

Step 1.

In a pan heat the water and keep aside.

Step 2.

In a mixing bowl, take the bajra / millet flour add salt, red chili powder, cumin seed powder, onions and coriander leaves. With the hot water knead the mixture into a smooth ,soft dough.

Step 3.

Divide the dough into six equal portions. Dust with flour the rolling board and roll each portion into 3″ disc/ roti/ flat bread.

Step 4.

Heat a griddle / tava on a medium flame, carefully transfer each rolled disc/ roti/ flat bread disc on to the hot tava / griddle.

Step 5.

Cook one side of the roti, flip and cook the other side. Put some ghee on the disc/ roti/ flat bread and fry slowly then flip a couple of times and cook till golden brown spots appear on both sides of the disc/ roti/ flat bread and it is well cooked. (fry the bajra rotis like parathas)

Step 6.

Fry all the disc/ roti/ flat bread one by one and stack all the rotis in a small bread basket or a casserole. Serve bajra roti / disc/ flat bread hot with a stuffed brinjals/ egg plants/ aubergines as side dish and dhaba dal (Sabut urad/ black gram whole with Bengal gram dal/ chana dal).

Health Benefits of Millet:

Millet is more than just an interesting alternative to the more common grains. Our food ranking system qualified it as a good source of some very important nutrients, including copper, manganese, phosphorus, and magnesium.

Heart-Protective Properties

Although oats have been widely publicized for their heart-protective properties, millet is a grain that should also be included on your list of heart-healthy choices because of its status as a good source of magnesium. Magnesium has been shown in studies to reduce the severity of asthma and to reduce the frequency of migraine attacks. Magnesium has also been shown to lower high blood pressure and reduce the risk of heart attack, especially in people with atherosclerosis or diabetic heart disease.

Development and Repair of Body Tissue

The phosphorus provided by millet plays a role in the structure of every cell in the body. In addition to its role in forming the mineral matrix of bone, phosphorus is an essential component of numerous other life-critical compounds including adenosine triphosphate or ATP, the molecule that is the energy currency of the body. Phosphorus is an important component of nucleic acids, the building blocks of the genetic code. In addition, the metabolism of lipids (fats) relies on phosphorus, and phosphorus is an essential component of lipid-containing structures such as cell membranes and nervous system structures.

Millet and Other Whole Grains Substantially Lower Type 2 Diabetes Risk

Millet and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion.

The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Now, research suggests regular consumption of whole grains also reduces risk of type 2 diabetes. (van Dam RM, Hu FB, Diabetes Care).

In this 8-year trial, involving 41,186 particpants of the Black Women’s Health Study, research data confirmed inverse associations between magnesium, calcium and major food sources in relation to type 2 diabetes that had already been reported in predominantly white populations.

Risk of type 2 diabetes was 31% lower in black women who frequently ate whole grains compared to those eating the least of these magnesium-rich foods. When the women’s dietary intake of magnesium intake was considered by itself, a beneficial, but lesser—19%—reduction in risk of type 2 diabetes was found, indicating that whole grains offer special benefits in promoting healthy blood sugar control. Daily consumption of low-fat dairy foods was also helpful, lowering risk of type 2 diabetes by 13%. Enjoy a hearty breakfast and get the benefits of both millet and dairy by serving a hot bowl of millet topped with low-fat milk and your favorite dried fruit, nuts or seeds.

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Helps Prevent Gallstones

Eating foods high in insoluble fiber, such as millet, can help women avoid gallstones, shows a study published in the American Journal of Gastroenterology.

Studying the overall fiber intake and types of fiber consumed over a 16 year period by over 69,000 women in the Nurses Health Study, researchers found that those consuming the most fiber overall (both soluble and insoluble) had a 13% lower risk of developing gallstones compared to women consuming the fewest fiber-rich foods.

Those eating the most foods rich in insoluble fiber gained even more protection against gallstones: a 17% lower risk compared to women eating the least. And the protection was dose-related; a 5-gram increase in insoluble fiber intake dropped risk dropped 10%.

How do foods rich in insoluble fiber help prevent gallstones? Researchers think insoluble fiber not only speeds intestinal transit time (how quickly food moves through the intestines), but reduces the secretion of bile acids (excessive amounts contribute to gallstone formation), increases insulin sensitivity and lowers triglycerides (blood fats). Abundant in all whole grains, insoluble fiber is also found in nuts and the edible skin of fruits and vegetables including tomatoes, cucumbers, many squash, apples, berries, and pears. In addition, beans provide insoluble as well as soluble fiber.

Fiber from Whole Grains and Fruit Protective against Breast Cancer

When researchers looked at how much fiber 35,972 participants in the UK Women’s Cohort Study ate, they found a diet rich in fiber from whole grains, such as millet, and fruit offered significant protection against breast cancer for pre-menopausal women. (Cade JE, Burley VJ, et al., International Journal of Epidemiology).

Ref.http://www.whfoods.com/genpage.php?tname=foodspice&dbid=53#healthbenefits

 

Palak Poori

Palak Puri

Spinach / Palak Poori

Hi friends! Enjoy poori made with spinach dough. Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein and choline.

Preparation Time: 10 minutes
Cooking Time: 
20 minutes
Makes 20 –
24 puris

Ingredients:

  • 2 cups whole wheat flower
  • 1 cup Palak leaves, pureed
  • 1/2 tsp coriander powder
  • 2 Green chilies, fine paste
  • 1 cup water
  • 1/2 tsp cumin seed, roasted and powdered
  • 3 tbsp olive oil or / cooking oil of your choice
  • Oil for deep frying

Method:

Step 1.

In a bowl, mix together whole wheat flour, and salt, coriander powder, green chili paste, cumin seed powder , add Olive oil to the mixture, using fingers, mix in oil till it resembles bread crumbs. Add palak leave puree.

 Step 2.

Slowly add about half a cup of water or little more, just enough to form a firm/ stiff dough and knead till smooth. keep aside for 10 to 15 minutes.

Step 3.

Divide the dough into small lemon size, equal portions, and roll out into 3″ rounds on an oiled board.

Step 4.

 Heat the oil for deep frying, in a wok or kadhai, fry the puri one at a time, holding them under the oil on the first side until they puff. Turn and deep-fry the puris till they turn light golden brown in colour from both the sides.

Step 5.

Drain on absorbent paper kitchen towel lined plate, so that puris are dry, without excessive oil.

Step 6.

Serve hot, goes very well with Vegetable, potato stews / aloo sabzi etc.

Health benefits of Spinach / Palak:

Spinach is an excellent food loaded with tons of nutrients and a low calorie package. Greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.

As per studies the possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

Ref. http://www.medicalnewstoday.com/articles/270609.php

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

Suji Roti

Sooji Roti 1

Semolina flat Bread / Suji Roti

Hindi Name: Suji

Also popularly called as semolina or rava, Suji is made from dried durum wheat. The colour of the Rava depends on the quality of wheat. Semolina is usually yellow in colour when made from Durum wheat. When made from softer wheat types, the colour is white. It is available all-year round.
Name:

Name Semolina is derived from the Italian word semola, meaning ‘bran‘. This is derived from the ancient Latin simila, meaning ‘flour‘, itself a borrowing from Greek σεμίδαλις (semidalis), “groats“. The words simila, semidalis, groat, and grain may all have similar proto-Indo-European origins as two Sanskrit terms for wheat, samita and godhuma. Semolina may also be a loan word from the Semitic root smd – to grind into groats (Arabic: سميد‎ samīd).

Chapati (alternately Chapatti, Chappati or Chapathi) is an unleavened flatbread (also known as roti) from India, Nepal, Bangladesh and Pakistan.[1]ROTI: a round soft flat unleavened bread; also: such a bread It is a common staple in South Asia as well as amongst South Asian expatriates throughout the world. Versions of the dish are also found in Central Asia and the Horn of Africa, with the laobing flatbread serving as a local variation in China. Chapati is known as sapati or doday in the Pashto language.

Alternative names: Roti/Chapatti /Poli

Type: Flatbread

Region or state: South Asia, Central Asia, Horn of Africa, East Africa

Main ingredients: flour

Ingredients:

  • 1 cup Semolina / Suji/ Rava
  • 1/4 cup Milk
  • 1 level tsp Salt / or salt to taste
  • 1/4 tsp Asafetida / Hing
  • 1 tsp Ginger, finely grated
  • 1 Green chili , finely chopped
  • 1/4 tsp Chili powder
  • 1 tsp Coriander /Cilantro leaves, finely chopped
  • 1/2 tsp cumin seed / jeera, roasted and powdered
  • 1 onion small , Finely chopped
  • 4 tsp Olive Oil

Method:
Step 1.

Take sooji in a bowl, add 1/4 cup of milk and mix it well. Let it stand for 15 minutes.

Step 2.

Add to the slightly damp Sooji / semolina onions, coriander leaves, cumin powder, Asafetida, salt, cumin powder, ginger, green chilies and make a soft dough adding very little extra water, to bind the suji / Semolina in to a dough so that it can be rolled into balls. (If the mixture is very dry, add gradually little water). Make four equal portions of the dough prepared.
Step 3.
Place a ball of dough on the rolling board , dust it with little flour and pat it with your palm into a thick roti.
Step 4.
Heat a griddle or non stick tawa on medium flame, grease it with a drop of oil. Drizzle few drops of oil along the edges of the roti. Cook on both sides till it turns light golden brown both sides.(it cook fast, so keep an eye on it).
Serve hot  this delicious flat bread with freshly made coriander chutney !

 

Amazing Health Benefits of Semolina:

Semolina is light on the stomach,  Browsing through some health information on this wonder grain, I realized it has some stunning health benefits, too!

Here’s a short list of what semolina can do for you:

  • Semolina is made from durum wheat, so it is digested slowly. This helps you feel full longer and prevents you from overeating.
  • Semolina improves kidney function, thanks to its potassium content.
  • Add some chopped nuts and raisins to your semolina porridge, and you increase its nutritional content as well as taste.
  • Add some chopped vegetables to savory semolina Upma, and you have a power-packed, as well as delicious, meal in a bowl.
  • Semolina is a good source of two vital vitamins: E and the B group. Both, as we know, are essential for good immunity from disease.
  • For those who lead an active lifestyle, semolina is a quick and nourishing source of energy.
  • The trace minerals in semolina, such as phosphorus, zinc and magnesium, are beneficial for the health of your bones and nervous system.

Of course those with gluten intolerance would need to avoid eating semolina.

 

Bathua Ki Poori Aur Aaloo Ki Subzi

Palak PuriAloo tamater 3 Bathua Ki Poori Aur Aaloo Ki Subzi

Bathua/Chenopodium album has an earthy, mineral-rich, astringent salty taste comparable to spinach. Bathua /Chenopodium album is readily available during India’s winter months at elevations up to 4,700 meters. Some sources, such as the “Handbook on Herbs Cultivation and Processing,” also list the plant as a summer crop in irrigated areas.When buying bathua/ Chenopodium album, look for a slightly white, dusty coating—this is perfectly natural, and is a hallmark feature of the plant. The leaves lose this powdery residue upon maturity. If consuming raw, look for younger leaves. Otherwise, opt for firm, dense leaves with no obvious signs of wilt.

Hi friends ! Here is a healthy and delicious Combo meal for the Winter season you will love to have on your regular menu.

Preparation Time: 10 minutes
Cooking Time: 
20 minutes
Makes 20 –
24 puris

Ingredients:

  • 2 cups whole wheat flower
  • 1 cup Bathua leaves, pureed
  • 1/2 tsp coriander powder
  • 2 Green chilies, fine paste
  • 1 cup water
  • 1/2 tsp cumin seed, roasted and powdered
  • 3 tbsp olive oil or / cooking oil of your choice
  • Oil for deep frying

Method:

Step 1.

In a bowl, mix together whole wheat flour, and salt, coriander powder, green chili paste, cumin seed powder , add Olive oil to the mixture, using fingers, mix in oil till it resembles bread crumbs. Add bathua /Chenopodium album leaf puree.

 Step 2.

Slowly add about half a cup of water or little more, just enough to form a firm/ stiff dough and knead till smooth. keep aside for 10 to 15 minutes.

Step 3.

Divide the dough into small lemon size, equal portions, and roll out into 3″ rounds on an oiled board.

Step 4.

 Heat the oil for deep frying, in a wok or kadhai, fry the puri one at a time, holding them under the oil on the first side until they puff. Turn and deep-fry the puris till they turn light golden brown in colour from both the sides.

Step 5.

Drain on absorbent paper kitchen towel lined plate, so that puris are dry, without excessive oil.

Step 6.

Serve hot, goes very well with Vegetable, potato stews / aloo sabzi etc.

Note : Bathu /Chenopodium album leaves can be pureed raw or  cooked in pressure cooker. In a pressure cooker take the Bathu /Chenopodium album leaves add a quarter cup of water , place the cooker on a high flame.The moment pressure is formed switch off the stove. When the cooker cools down to room temperature , open the lid and puree the Bathu /Chenopodium album leaves.

Ingredients for Aloo ki sabzi:

  • 4 potatoes medium size, boiled peeled and roughly mashed
  • 3 tomatoes medium size, finely chopped
  • 2 green Green chilies
  • 1/4 tsp red chili powder
  • 1 tsp coriander powder
  • 1/2 tsp cumin seeds
  • 1/4 tsp asafetida / hing
  • 1 tsp ginger, finely grated
  • 1 level tsp salt or / salt to taste
  • 2 tbsp coriander leaves, finely chopped

Method:

Step 1.
cut two potatoes into tiny cubes and roughly mash the other two potatoes and keep aside.

Step 2.

Grind tomatoes in a blender with green chili and ginger.

Step 3.

Heat oil in a pan. Add asafetida saute for few seconds, add cumin seeds. When cumin starts to crackle, reduce the heat to low flame.

Step 4.

Add salt, turmeric powder, coriander powder red chili powder and sauté for few minutes, add tomato puree mix well. Cook for 5-6 minutes or  until  the oil comes out.

Step 5.

Add in potatoes and mix. Add two and half cups of water mix well let it come to a boil, cook for 10 minutes on slow fire. Switch off the stove.

Step 6.

Garnish with fresh coriander leaves. Serve with hot Bathua pooris.

Note: Add a little salt to the oil to keep it from smoking. Always add the puri to the oil as soon as they’re made. Rolled and kept puris, tend to become a little dry and sometimes do not puff up properly.

Health benefits of Bathua/ Chenopodium album:

Many groups in India use bathua medicinally. According to the book, “Indian Medicinal Plants,” bathua acts as a laxative, anthelmintic for hookworms and roundworms, and as a blood purifier.

When prepared as an infusion, it manages hepatic disorders, spleen enlargement, biliousness, burns, and ulcers. The book, “Handbook on Herbs Cultivation and Processing” explains that that the ground plant mixed with alcohol is also applied topically to treat rheumatism and arthritis.

Bathua or Chenopodium album, also called Goosefoot, Lambs’ quarters and All Good is a plant whose leaves are used as a vegetable. Bathua has a lot of health benefits as well. It is very useful for those suffering from kidney stones. Take out the juice from tender leaves and stems by grinding them, Drink 10-15 ml of this mixed with water on empty stomach in the morning and then in the evening also for some days. It helps to break the stones and helps in their removal. Bathua is a brain food, removes urinary infections and promotes urine flow. It is useful for those suffering from arthritis. If there is swelling and pain steam heat some leaves and apply this as a hot poultice on the area. It will reduce swelling and pain. Bathua is also useful for internal swellings of stomach, intestine, liver, uterus etc.

In jaundice mix equal quantities of juice of bathua and giloy (tinosporia cordilolia). Take 25-30 ml of this mixture in the morning and evening for relief from jaundice.

For gout and high uric acid eat bathua vegetable regularly.

Ref. http://www.bubblews.com/news/1422605-health-benefits-of-bathua-or-chenopodium-album

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

 

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Garlic bread

 

Deliciously aromatic, Garlic Bread is a tasty accompaniment when served with a hot soup or a pasta. Garlic Bread can be quickly prepared at home using plain bread slices and a simple garlic spread. It should be baked till crisp, as that ensures the texture and maximum aroma.

Preparation Time : 6-10 minutes

Cooking time : 6-10 minutes

Servings : 6

Cuisine: Fusion

Course: Breads

Level Of Cooking:easy

Ingredients:

  • 4 slices of bread, each slice cut into three strips
  • 3 tbsp butter, melted
  • 1/2 teaspoon Black pepper powder
  • 1/2 tbsp basil
  • 1/4 tsp Chilli Flakes
  • 1 tsp Oregano
  • 1/2 tsp Salt or / salt to taste

 

Method :

Step 1.

Cut the garlic bread slice horizontally into three pieces .

Step 2.

In a mixing bowl, take crushed garlic, butter, pepper powder, basil, chili flakes, oregano and salt, mix all ingredients well.

Step 3

Spread about a tsp of mixture onto each rectangle piece, bake in oven for 3-5 minutes until slightly crispy on 180 degrees Celsius and serve immediately.

 

Bhatura

Bhature 1

Bhatura is a variety of Indian bread , popular all over India. This fried bread has a delicious combination with flavored chickpea / chole curry . This recipe has no yeast in its making, instead yogurt and baking powder is used. Serve bhatura with Chole, Bundi Raita which is lightly sprinkled with spices. Chole Bhature is an Indian breakfast dish.

Prep time: 20 minutes

Cook time: 20 minutes

Yield: 10

Ingredients

  • 3 cups Maida / all purpose flour
  • 2 cups Semolina / Sooji
  • 1 cups Curd/yogurt
  • 1 tsp Salt
  • 2 tsp Sugar
  • 1 tsp Baking powder
  • 2 tbsp of Oil for dough making
  • 1 tbsp Oil for coating kneaded dough
  • Water to knead the dough
  • Oil – for deep frying

Method

Step 1.

In a mixing bowl with a sieve, sift the all purpose flour, baking powder.Dissolve salt and sugar in yogurt. To the sifted flour add  semolina and two tablespoons of oil and mix well.

Step 2.

Dissolve salt and sugar in yogurt.Add this  yogurt to the flour. Knead the flour into a soft yet firm dough by gradually adding water to it.

Step 3.

Cover the dough with a wet cloth and keep for an hour.

Step 4.

Make lemon sized 10 small balls from the dough. Grease your palms with a little oil and press each ball flat. Cover and keep to ferment for 15 minutes.

Step 5.

Roll each ball into thick flat round shape (about 5″ to 6″ diameter). It should not be too thick or too thin. Heat oil in a kadai/wok and slide the batura into the hot oil slowly.

Step 6.

Deep fry the bhaturas on medium heat. Using the back of the frying spoon, press in the center of the bhatura and along the edges gently, it will puff up nicely. Flip over and fry the other side till light golden brown.

Step 7.

Drain on absorbent paper kitchen towel. Serve hot with chole/ white Chick peas curry.

 Note:

The oil should be moderately hot before frying the bhatura.

Puris/Indian fried bread

 

Puri Puris  with Aloo   Puri aloo

 

Hi friends! Puris are perhaps one of the most well-known and delicious breads of Indian cuisine. It can be served as a snack or a meal depending on the accompanying items. However, it is important to know the right way of making puris, so that they come out nice and fluffy and without too much oil. Serve hot and crisp puris with a hot side-dish or just curds and pickle; it’ll be a winner all the way!

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Makes 20 -24 puris

Ingredients:

  • 300 gms whole wheat flour / atta
  • 3 tbsp olive oil
  • 1 tsp salt
  • 1 cup water
  • oil for deep-frying

Method :

Step 1.

In a bowl, mix together whole wheat flour, Olive oil and salt, using fingers, till it resembles bread crumbs.

 Step 2.

Slowly add about a cup of water, just enough to form a firm/ stiff dough and knead till smooth. keep aside for 10 to 15 minutes.

Step 3.

Divide the dough into small lemon size equal portions, and roll out into 3″ rounds on an oiled board.

Step 4.

 Heat the oil for deep frying, in a wok or kadhai, fry the puri one at a time, holding them under the oil on the first side until they puff. Turn and deep-fry the puris till they turn light golden brown in colour from both the sides.

Step 5.

Drain on absorbent paper kitchen towel lined plate, so that puris are dry without excessive oil.

Step 6.

Serve hot, goes very well with Vegetable, potato stews / aloo bhaji etc.

Note: Add a little salt to the oil to keep it from smoking.Always add the puri to the oil as soon as they’re made. Rolled and kept puris, tend to become a little dry and sometimes do not puff up properly.

Health benefits of puris:

The deep frying is a two step process. The immersion in hot oil creates the crispy crust outside while the inside is actually steamed by the evaporation of moisture.

A poori, for instance, is cooked on the surface. Because it is surface frying, the absorption of oil is much less than we think. It absorbs much less oil than any other western food that goes into a deep fat fryer.

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

 

 

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