Stuffed Paratha

Matar paratha

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Lacha Parantha.jpgMatar/Green peas paratha
Indian flat bread

Hi friends! Green Peas are really little powerhouses of nutrition that are a boon for our health . Here is the recipe of paratha/Indian flat bread stuffed with this tasty power food.

Preparation Time : 15-20 minutes

Cooking time : 10-15 minutes

Cuisine : North Indian / Punjabi

Servings : 4

Ingredients :

  • 1 1/2 cup Matar /Green peas , shelled
  • 2 cups whole wheat flour /atta
  • 2 Green chilli ,finely chopped
  • 1 tsp roasted and powdered geera / cumin seed
  • 1/4 tsp Red chilli powder
  • 1/4 tsp black pepper powder
  • 1 tsp salt / or Salt to taste
  • 1 tsp dry mango powder/ aam choor
  • 2 tbsp finely chopped coriander leaves
  • 2-3 tbsp pure ghee / olive oil for shallow frying

Method :

Step 1.

Take two cups whole wheat flour in a bowl, mix water , little at a time. Add enough water to make a firm dough ,not too soft not too hard. Keep aside, covered for fifteen to twenty minutes.

Step 2.

Wash, pressure cook and mash the peas. Keep the mashed peas in a mixing bowl.

Step 3.

Add the mashed peas, finely chopped coriander leaves , black pepper powder, green chilies, cumin powder, red chili powder and salt . Mix all the ingredients well.

Step 4.

Divide dough in medium-sized balls, roll out each ball into a medium thick chapatti using dry flour for dusting.

Step 5.

Put  two tablespoons of the peas mixture in the middle of the rolled chapatti and close from all sides. press on your palm.

Step 6.

Sprinkle a little flour on top, and roll the stuffed dough gently, taking care not to break it. Heat a tawa /Griddle and cook the parathas.

Step 7.

Shallow fry both sides to golden brown , using a little ghee. Serve hot with a blob of butter. A bowl of curd / yogurt and fresh coriander-Mint chutney/ chili pickle is a good accompaniment.

Health benefits of green peas:

  • Green peas are one of the most nutritious leguminous vegetables rich in health benefiting phyto-nutrients, minerals, vitamins and anti-oxidants.
  • Fresh, tender peas are relatively low in calories on comparison to beans, and cowpeas. 100 g of green peas carry just 81 calories, and no cholesterol. Nonetheless, they are good sources of protein, vitamins, and soluble as well as insoluble fiber.
  • Fresh pea pods are an excellent sources of folic acid. 100 g provides 65 µg or 16% of recommended daily levels of folates. Folates are one of the B-complex vitamins required for DNA synthesis inside the cell. Studies suggest that adequate folate rich foods when given to expectant mothers would help prevent neural tube defects in their newborn babies.
  • Fresh green peas are very good in ascorbic acid (vitamin C). 100 g of fresh pods carry 40 mg or 67% of daily requirement of vitamin C. Vitamin C is a powerful natural water-soluble anti-oxidant. Vegetables rich in this vitamin would help human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
  • Peas contain phytosterols, especially ß-sitosterol. Studies suggest that vegetables like legumes, fruits and cereals rich in plant sterols help lower cholesterol levels inside the human body.
  • Garden peas are also good in vitamin K. 100 g of fresh seeds contain about 24.8 µg or about 21% of daily requirement of vitamin K-1 (phylloquinone). Vitamin K has been found to have a potential role in bone mass building function (mineralization) through promotion of osteotrophic activity inside the bone cells. It also has established role in the cure of Alzheimer’s disease patients by limiting neuronal damage inside the brain.
  • Fresh green peas also carry adequate amounts of anti-oxidants flavonoids such as carotenes, lutein and zea-xanthin as well as vitamin-A (provide 765 IU or 25.5% of RDA per 100 g). Vitamin A is an essential nutrient required for maintaining healthy membranes, skin and eye-sight. Additionally, consumption of natural fruits/vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.
  • In addition to folates, peas are also good in many other essential B-complex vitamins such as pantothenic acid, niacin, thiamin, and pyridoxine. Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc, and manganese.

 Ref.http://www.nutrition-and-you.com/green-peas.html

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.

 

Mooli Paratha

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Muli parantha

 Mooli / Radish stuffed Parathas

Hi friends! For stuffed paranthas/Indian flat bread, the flour used is finely ground wholemeal flour/atta and the bread/parantha is shallow fried. Perhaps the most common stuffing for parathas is mashed, spiced potatoes /aloo ka parantha, vegetables, followed perhaps by dals /lentils.

Preparation Time : 15-20 minutes

Cooking time : 10-15 minutes

Cuisine : North Indian / Punjabi

Servings : 4

Ingredients :

  • 2 medium size White radish/ Mooli
  • 2 cups whole wheat flour (atta)
  • 2 tbsp finely chopped fresh coriander leaves
  • 2 Green chilli (finely chopped)
  • 1/2 tsp ajwain / carrom seeds
  • 1 tsp roasted and powdered geera seeds / cumin seed
  • 1/4 tsp Red chilli powder
  • 1 tsp salt / or Salt to taste
  • 2-3 tbsps pure ghee / olive oil for shallow frying

Method :

Step 1

Take two cups whole wheat flour in a bowl, mix water , little at a time. Add enough water to make a firm dough ,not too soft not too hard. Keep aside, covered for fifteen to twenty minutes.

Step 2

Wash, peel and grate the Radish in a bowl. Take a muslin cloth, put the grated radish on it and tightly twist the cloth to squeeze out all the juice. Keep the dry radish gratings in a mixing bowl.

Step 3

Add the grated radish, finely chopped coriander leaves , carom seeds, green chilies, cumin powder, red chili powder and salt . Mix all the ingredients well.

Step 4

Divide dough in medium-sized balls, roll out each ball into a medium thick chapatti using dry flour for dusting.

Step 5.

Put  two tablespoons of the radish mixture in the middle of the rolled chapatti and close from all sides. press on your palm.

Step 6.

Sprinkle a little flour on top, and roll the stuffed dough gently, taking care not to break it. Heat a tawa /Griddle and cook the parathas.

Step 7.

Shallow fry both sides to golden brown , using a little ghee. Serve hot with a blob of butter. A bowl of curd / yogurt and fresh coriander chutney/ chili pickle is a good accompaniment.

Health Benefits of Mooli / Radish:

Radishes, popularly known as mooli in India, might not top the list of your favourite vegetables but when it comes to nutrition and health benefits they definitely secure a top rank among all other vegetables. Eat them raw or add them to your healthy vegetable recipe, these nutrition-loaded root vegetables have numerous benefits to offer. Here are top 10 benefits you’ll be surprised to know.

  1. Lowers cancer risk: Radish contains phytochemicals and anthocyanins that have anti-carcinogenic properties. Additionally, they have vitamin C that acts as a powerful antioxidant to prevent free radical damage to the DNA inside the cells, thus helping cancer prevention.
  2. Regulates blood pressure: Radish has anti-hypertensive properties that help regulate control high blood pressure. Radish is rich in potassium that helps maintain the sodium-potassium balance in the body, keeping blood pressure under control.
  3. Good for diabetics: Insulin, a hormone secreted by the pancreas is responsible in the absorption of glucose. Diabetics are either unable to absorb the insulin their body produces or unable to produce insulin at all. Because of this, they cannot eat sugary or starchy foods. High in fibre, and with a low glycemic index, diabetics can enjoy radish as it doesn’t cause blood sugar levels to rise.
  4. Beats cold and cough: If you’re prone to constant cough and cold, it might be a good idea to include radish in your diet. The vegetable has anti-congestive properties which helps in clearing the mucus formed in your throat. Additionally, radish also improves your immunity which keeps infections that lead to cold and cough at bay!
  5. Helps you recover from jaundice: Radish is powerful when it comes to eliminating toxins. This helps keep your liver and stomach in mint condition. What makes radish effective in controlling jaundice is that it helps regulate the amount of bilirubin in the blood and increases the oxygen supply within the body. This helps keep a check on the destruction of red blood cells caused by jaundice.
  6. Fights constipation: Most people will have battled constipation in their life and it is definitely not a pleasant condition to be in. Radish has a high fibre content which helps clear the food stuck in your colon. Additionally, it helps facilitate the secretion of digestive juices and bile which again is good for your digestive system.
  7. Helps with weight loss: Radish is extremely low in calories, and the fibre content in it promotes satiety. A single 100g serving of raw radish contains just 16 calories, radish can be a part of any weight loss diet.
  8. Good for asthma patients: Radish has anti congestive properties that make them extremely beneficial for asthmatic patients. It also fights allergies of the respiratory system and protects the respiratory linings against infections.
  9. Keeps the kidneys healthy: The natural diurectic property of radishes makes them extremely good for improving kidney health. They help elimination of toxins from the body, acting as a natural cleanser.

Ref. http://www.thehealthsite.com/fitness/health-benefits-of-radish/

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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Aloo Paratha

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aloo parantha

Potato / Aloo Paratha /Indian flatbread

Parathas are one of the most popular unleavened flatbread in the India part of the Indian Subcontinent and they are made by baking whole wheat dough on a tava, and finishing off with shallow frying, Parathas are thicker and more substantial than chapatis/rotis .

Hi friends!Here is the recipe of Parathas, whole wheat flour soft dough stuffed with a spicy mixture of boiled and mashed potatoes which is rolled out and cooked on a hot Tawa/griddle with butter or ghee. These are absolutely irresistible!!!

Preparation Time : 15-20 minutes

Cooking time : 10-15 minutes

Cuisine : North Indian / Punjabi

Servings : 6

Ingredients :

  • 6-7 Potatoes medium (pressure cooked for 5-6 minutes)
  • 2 cups whole wheat flour (atta)
  • 2 tbsp finely chopped fresh coriander leaves
  • 2 Green chilli (finely chopped)
  • 1″piece Ginger (finely grated)
  • 1 tsp roasted and powdered jeera / cumin seeds
  • 1 onion medium size (finely chopped)
  • 1 tsp dry mango powder (amchoor)
  • 1/4 tsp Red chilli powder
  • 1 tsp salt / or Salt to taste
  • 2-3 tbsps pure ghee / olive oil for shallow frying

Method :

Step 1.

Take atta (whole wheat flour) in a bowl and mix in water, little at a time. Add enough water to make a firm dough (not too soft not too hard). Keep aside, covered for fifteen to twenty minutes.

Step 2.

Peel and mash potatoes. Add finely chopped onions, coriander leaves, ginger, green chillies, cumin powder, mango powder, red chili powder and salt. Mix the ingredients well.

Step 3.

Divide the dough into medium-sized balls. Roll out each ball into a medium thick chapatti using dry flour for dusting.

Step 4.

Put two tablespoons of the potato mixture in the middle of the rolled chapatti and close from all sides. Press on your palm.

Step 5.

Sprinkle a little flour on top and roll the stuffed dough gently, taking care not to break it. Heat a tawa (griddle) and cook the paratha.

Step 6

Shallow fry both sides to golden brown, using a little ghee. Serve hot with a blob of butter. A bowl of curd/yogurt and fresh coriander chutney is a deliciously good accompaniment!

Health Benefits of potatoes:

1. Bone health

The iron, phosphorous, calcium, magnesium, and zinc in potatoes all contribute to the building and maintenance of bone structure and strength.

Iron and zinc play crucial roles in the production and maturation of collagen. Though phosphorus and calcium are both important in bone structure, the careful balance of the two minerals is necessary for proper bone mineralization – consumption of too much phosphorus with too little calcium can result in bone loss.

2.Blood pressure

Maintaining a low sodium intake is essential for maintaining a healthy blood pressure, however, increasing potassium intake may be just as important because of its vasodilatation effects.

3. Heart health

The potato’s fiber, potassium, vitamin C, and vitamin B6 content, coupled with its lack of cholesterol, all support heart health.

4. Inflammation

Choline is an important and versatile nutrient present in potatoes; it helps with sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.

5.Cancer

Potatoes contain folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.

6. Digestion and regularity

Because of their fiber content, potatoes help to prevent constipation and promote regularity for a healthy digestive tract.

7. Weight management and satiety

Dietary fibers are commonly recognized as important factors in weight management and weight-loss by functioning as “bulking agents” in the digestive system. These compounds increase satiety and reduce appetite, making an individual feel fuller for longer and thereby lowering overall calorie intake.

8. Metabolism

Potatoes are a great source of vitamin B6, which plays a vital role in energy metabolism by breaking down carbohydrates and proteins into glucose and amino acids. These smaller compounds are more easily utilized for energy within the body.

9. Skin

Collagen, the skin’s support system, relies on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution, and smoke. Vitamin C also promotes collagen’s ability to smooth wrinkles and improve overall skin texture.

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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Paneer Parathas

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Paneer paratha (2)

Paneer / Cottage cheese stuffed Parathas

Hi friends! Paneer Paratha is one of the many popular paratha varieties . Its an all time favorite paratha at home .

Preparation Time : 15-20 minutes

Cooking time : 5-10 minutes

Servings : 6

Main Ingredients:Whole wheat flour / atta, 250 gms paneer/ cottage cheese

Cuisine:North Indian / Punjabi

Course:Breakfast , Breads

Level Of Cooking:Medium

Ingredients:

  • 250 gms paneer /fresh cottage cheese
  • 3 cups Whole wheat flour / atta
  • 2 tbsp finely chopped fresh coriander leaves
  • Green chilli 2 (finely chopped)
  • Ginger 1/2 inch piece (finely grated)
  • 1 tsp roasted and powdered geera seeds / cumin seed
  • 1 tsp or Salt to taste
  • 2 tbsps pure ghee / olive oil for shallow frying
  • Red chilli 1/4 teaspoon

Method:

Step 1

Take atta / Whole wheat flour in a bowl, mix water , little at a time and knead a dough. Add enough water to make a firm dough (not too soft not too hard). Keep aside, covered for ten to fifteen minutes.

Step 2

Grate paneer in a bowl, add finely chop coriander leaves , ginger, green chilies, cumin powder, and salt .

Step 3

Divide dough in medium-sized balls, roll out each ball into a medium thick chapatti using dry flour for dusting. Put the paneer mixture in the middle of the rolled chapatti and close from all sides. press on your palm.

Step 4

Sprinkle a little flour on top, and roll out the stuffed dough gently, taking care not to break it. Heat a tawa / Griddle and cook the paratha on both sides.

Step 5

Shallow fry both sides to golden, using a little ghee. Serve hot with a blob of butter.

Step 6

Serve hot with a bowl of curd / yogurt and chili pickle/ fresh coriander chutney for best results!

Health benefits of Cottage cheese / paneer :

Cottage cheese provides many health benefits, including a high protein content, as well as significant calcium, phosphorus, and potassium contents, and it can be used for weight management.

Reduced Risk of Breast Cancer: The calcium and vitamin D found in dairy products, especially in cottage cheese, reduces the risk of breast cancer.

Rich in Protein: One of the biggest benefits of cottage cheese is the high amount of casein protein found in it. It is believed that cow’s milk contains the highest amount of casein protein among various milks. The amount of protein contained in cottage cheese is ideal for vegetarians in supplying them with the required amount of daily protein. Cottage cheese does not require any amount of cooking and it can be consumed directly.

Best Foods for Pregnant Women: Cottage cheese is recommended for pregnant women along with athletes due to various essential nutrients found in it.

Rich Source of B-Complex Vitamins: B-complex vitamins found in cottage cheese are helpful in various metabolic activities in our bodies. Some of them include vitamin B12, riboflavin, pantothenic acid, thiamin, niacin, and folate.

-Vitamin B12 is needed for proper brain functioning and helps in absorbing iron.

-Riboflavin helps in converting carbohydrates into energy.

-Pantothenic Acid acts as a synthesizer that helps in forming proteins, fats, carbohydrates, and amino acids in our body.

-Thiamin helps in converting sugars into energy in the pyruvate dehydrogenase system.

-Niacin, on the other hand plays an important role in digestion, energy production, and cholesterol reduction.

-Folate helps in fetal development in pregnant women, helps in producing red blood cells and keeps the heart healthy.

Strengthens Bones: Calcium is one of the major elements associated with milk and their products. Some of the benefits of calcium-rich foods include bone strengthening and weight loss.

Heart-Friendly and Maintains Blood Sugar Levels: Cottage cheese is a good source of magnesium. In the human body, most of the magnesium is concentrated in our bones. Magnesium also acts as a catalyst, promotes biochemical reactions, activates various enzymes in the body, maintains muscle and nerve functioning, and supports the immune system. It helps in maintaining blood sugar levels and prevents heart attacks, constipation, psychiatric disorders, migraine, and collagen.

Prevents Strokes and Controls Anxiety: Apart from other nutrients, cottage cheese contains potassium. Potassium acts as a fluid-balancing element in the body and is an important component in neural activities of the muscle and brain. It also relieves muscle cramps. Intake of potassium on a regular basis prevents the risk of getting brain stroke, since it lowers blood pressure and the contraction of vessels. It is also helpful in decreasing stress levels and anxiety. Potassium, along with sodium, act as electrolytes, but potassium does not have the side effects of sodium such as increased blood pressure and cardiovascular stress.

Improves Biological Functions: Zinc found in cottage cheese is about 4% of the daily recommended value.  In the human body, it is found in the brain, muscles, bones, kidneys, liver, prostate, and eyes. It helps in the metabolism of DNA and RNA.  Zinc is one of the trace elements whose presence in our body helps in improving the immune system, digestion, diabetes control, fights stress and anxiety, cures night blindness, improves ocular health, prevents appetite loss, prevents prostate disorder, fights various infections and also acts as an antioxidant.

Improves Digestion: Cottage cheese contains phosphorous, which plays a major role in the formation of DNA and RNA. It is a major component in forming bones along with calcium. Phosphates also help in digestion, excretion, and in the production and extraction of energy in the cells.

Antioxidant Properties: Selenium is a trace element found in cottage cheese. It is required in very small quantities, not more than 50 mcg to 70 mcg in adults. Selenium is useful as an antioxidant that protects cells and DNA from damage. It is also believed that an optimum intake of selenium-rich foods reduces the risk of prostate cancer. New study suggests that a diet rich in dairy products may slightly extend lives of people diagnosed with colon cancer.

Quick Serving Tips

Salad– Add chopped/grated cottage cheese to salads such as green salads and tuna salads.

Omelet– Add chopped cottage cheese and vegetables to the egg mixture for making a delicious omelet.

Curries/Stew– Cottage cheese can be used for making stew/curries, along with meat and vegetables.

Ref.https://www.organicfacts.net/health-benefits/animal-product/health-benefits-of-cottage-cheese.html

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.

 

 

Gobi Paratha

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Gobi Paratha Gobi stuffed Paratha + gobi filling

Gobi/ Cauliflower stuffed paratha 

Hi friends! Gobi ka paratha, is an absolute winner of the most popular paratha in North India. Theparathas are stuffed with spicy grated cauliflower.

 Preparation Time : 30-35 minutes

Cooking time : 10-15 minutes

Servings : 6

Ingredients :

  • 1 medium size cauliflower
  • 3 cups whole wheat flour/ atta
  • 2 tbsp finely chopped fresh coriander leaves
  • 2 Green chilli (finely chopped)
  • 1 inch piece Ginger  (finely grated)
  • 1/4 tsp Red chilli powder
  • 1 tsp roasted and powdered geera seeds / cumin seed
  • 1/2 tsp carom seeds / ajwain
  • 1 tsp salt or Salt to taste
  • 2-3 tbsps pure ghee / olive oil for shallow frying

Method :

Step 1

Take atta / whole wheat flour in a bowl mix water , little at a time. Add enough water to make a firm dough (not too soft not too hard). Keep aside, covered for ten to fifteen minutes.

Step 2

Wash and finely grate cauliflower in a bowl.

Step 3

Add finely chop coriander leaves , ginger, green chilies, cumin powder,carom seeds / ajwain  and salt in to the grated cauliflower.

Step 4

Divide the dough in medium-sized balls, roll out each ball into a medium thick chapatti using dry flour for dusting. Place a spoonful of the cauliflower mixture in the center and bring the edges together to seal and form into a round shape once again. Press on your palm.

Step 5

Sprinkle a little flour on top, and roll the stuffed dough gently, taking care not to break it. Heat a tawa /griddle/ non-stick tawa, place the rolled paratha on the heated tawa.

Step 6

Shallow fry both sides on medium heat with little pure ghee/olive oil till both sides are evenly cooked and golden. Serve hot with a blob of butter.

Note: A bowl of curd / yogurt and chili pickle/ fresh coriander chutney is  a good accompaniment.

Health Benefits of Cauliflower:

Because of its beneficial effects on numerous aspects of health, cauliflower can easily be described as a super food. Ten of its most impressive benefits follow:

1. Fight Cancer

Cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth. Some researchers believe eliminating cancer stem cells may be key to controlling cancer.

2. Boost Heart Health

Sulforaphane in cauliflower and other cruciferous vegetables has been found to significantly improve blood pressure and kidney function.Scientists believe sulforaphane’s benefits are related to improved DNA methylation, which is crucial for normal cellular function and proper gene expression, especially in the easily damaged inner lining of the arteries known as the endothelium.

3. It’s Anti-Inflammatory

You need some level of inflammation in your body to stay healthy. Cauliflower contains a wealth of anti-inflammatory nutrients to help keep inflammation in check, including indole-3-carbinol or I3C, an anti-inflammatory compound that may operate at the genetic level to help prevent the inflammatory responses at its foundational level.

4. It’s Rich in Vitamins and Minerals

Eating cauliflower regularly is a simple way to get these much-needed nutrients into your body. It’s also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.

5. Boost Your Brain Health

Cauliflower is a good source of choline, a B vitamin known for its role in brain development.

6. Detoxification Support

Cauliflower helps your body’s ability to detoxify in multiple ways. It contains antioxidants that support Phase 1 detoxification along with sulfur-containing nutrients important for Phase 2 detox activities. The glucosinolates in cauliflower also activate detoxification enzymes.

7. Digestive Benefits

Cauliflower is an important source of dietary fiber for digestive health. But that’s not all. According to the World’s Healthiest Foods

8. Antioxidants and Phytonutrients Galore

Eating cauliflower is like winning the antioxidant and phytonutrient lottery. It’s packed with vitamin C, beta-carotene, kaempferol, quercetin, rutin, cinnamic acid, and much more. Antioxidants are nature’s way of providing your cells with adequate defense against attack by reactive oxygen species (ROS).

Ref.http://articles.mercola.com/sites/articles/archive/2014/02/22/cauliflower-health-benefits.aspx

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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Methi Aloo Parathas

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Methi Aloo Paratha  Methi Fenugreek-LeavesFresh fenugreek leaves and potato parathas / Methi Aloo Paratha

Hi friends!One of the healthy ways to add greens to your diet is eating methi aloo paratha. This is a good course to have for breakfast, lunch or dinner.

Preparation Time : 30-35 minutes

Cooking time : 10-15 minutes

Servings : 5 -6

Main Ingredients: Whole wheat flour/ atta, 6 medium size boiled potatoes, fresh Methi / fenugreek leaves

Cuisine: North Indian / Punjabi

Course : Breakfast, Breads

Level Of Cooking: Medium

Ingredients:

  • 3 Potatoes medium (pressure cooked for3-4 minutes)
  • 2 cups of fresh methi /fenugreek leaves ,finely chopped
  • 3 cups wheat flour / atta
  • 2 Green chilli  (finely chopped, optional)
  • 1/2 tsp red chilli powder
  • 1/2 tsp ajwain (carom seeds)
  • 1 tsp Salt or / salt to taste
  • 2-3 tbsps pure ghee / olive oil for shallow frying

Method:

Step 1.

Wash and evenly mash the potatoes . Finely chop methi leaves. Keep aside.

Step 2.

Mix mashed potatoes, finely chopped methi leaves, green chilies, ajwain, chili powder and salt combine all the ingredients in a deep bowl, add atta / whole wheat flour and knead into a semi-soft dough using enough water (little at a time).

Step 3.

Divide the dough into 6 equal portions. Roll each portion into a 3″diameter circle, dusting it with a little wheat flour for rolling, brush with melted ghee/ oil, fold into half to form a semi- circle. Brush the semi-circle with melted ghee and fold both ends again to form a square. Roll out into 5″ square paratha using a little wheat flour for rolling.

Step 4

Heat a non-stick tawa (griddle) and Shallow fry both sides each paratha, using a little ghee/ oil, till golden brown spots appear on both the sides. Repeat steps 3 to 4 to make 5 more parathas.

 Step 5.

Serve hot with a blob of butter. A bowl of curd / yogurt and chili pickle is good accompaniment.

Fenugreek leaves health benefits:

The word “fenugreek” has its origin in the Latin language, and refers to ‘Greek hay’. It is commonly seen in the Mediterranean areas of Southern Europe.For ages, it has been grown in this region, together with North Africa and India. Inhabitants of these regions use both the leaves and seeds as a spice for their dishes. The fenugreek herb is basically in the form of seeds and works as an effective nutritional supplement. Due to the numerous health benefits provided by this herb, they’ve been used by herb lovers for ages.

1. Poor liver function:

This leaf is highly beneficial for treating poor liver function and dyspepsia. It is also helpful in treating gastric problems and other intestinal issues. It is also used for curing dysentery and diarrhea. These leaves are also used in the powdered form for treating GI issues, as well as allergies or congestion of the upper respiratory zone.

2.Cholesterol:

Fenugreek leaf has an incredibly strong effect on blood lipid levels; it may also prove helpful in lowering atherosclerosis. Patients suffering from lipid fluctuations benefit hugely from this herb; the reason behind this is its capacity to cut down cholesterol levels, LDL and triglycerides while pulling up their HDL levels. Place some of these leaves in water and leave it overnight; next morning, strain the water and consume it.

3. Diabetes:

The healing properties of fenugreek are quite similar to cinnamon; due to its anti-diabetic elements, this spice is capable of controlling glucose metabolism. It also helps in preventing and treating of Type II diabetes.This herb balances blood glucose homeostasis and reduces cellular insulin resistance. According to medical researchers, fenugreek lowers blood sugar levels of Type II diabetics by a huge percentage.

4. Heart problems and blood lipids:

This herb, fenugreek, has a strong balancing effect on blood lipid levels and lowers the hazards of atherosclerosis. In case of diabetes, it has substantiated an outstanding ability to reduce LDL levels, triglycerides and cholesterol. One more important characteristic of this spice is its power to reduce platelet creation, which, in turn, lowers the chances of sudden blood clotting in your heart; the common consequences being strokes and massive heart attacks. Like most of the other spices, fenugreek too contains strong antioxidants. It is also beneficial in protecting other internally generated antioxidants from any kind of damage. It also shields the body against a variety of other chronic diseases.Fenugreek provides iron as nutrient to body.

5. Skin benefits, reduces blemishes:

This herb is highly beneficial in reducing skin marks and blemishes. If there are some stubborn marks or spots on your face, consider using something natural like fenugreek leaves. Mix a spoon of fenugreek seed powder with a few drops of water; blend it continuously till it’s smooth in texture. Next, apply this paste on your face and leave it for fifteen minutes. Next, swipe it off with a wet cotton ball.

6. Hair benefits, for long and lustrous hair:

For long and lustrous hair, apply a thick fenugreek paste on your scalp and keep it for forty minutes. Next, rinse it off with cold water. You can repeat this practice once or twice a week. Considering its countless natural benefits, it works as an excellent alternative to damaging and unsafe chemical found in local shampoos.

Ref. http://www.stylecraze.com/articles/benefits-of-fenugreek-leaves-for-skin-hair-and-health/

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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