Matar paratha

 

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.

 

Ajwain Poori

Ajwain Poori 1.JPG

Ajwain Poori/fried Indian bread

Hi friends! Puri (also spelled poori) is an unleavened deep-fried Indian bread, commonly consumed on the Indian subcontinent. It is eaten for breakfast or as a snack or light meal. It is usually served with a curry or bhaji, as in Puri bhaji. Puris are perhaps one of the most well-known and delicious breads of Indian cuisine.

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Cuisine: Indian

Category: Bread, fried Indian bread

Course: Breakfast

Makes 15 -20 puris

Ingredients:

  • 250 gms whole wheat flour / atta
  • 2 tbsp Cooking oil
  • 1 tsp salt
  • 1 tsp Ajwain/ carom seeds
  • 1 cup water
  • oil for deep-frying

Method :

Step 1.

In a bowl, mix together whole wheat flour, cooking oil, Ajwain/ carom seeds   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 and crisp puris with a hot side-dish or just Raitas and pickle; it’ll be a winner all the way!

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.

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.

Health benefits of Ajwain:

  • Ajwain seeds contain health benefiting essential oils such as thymol, a monopterone derivative class of chemical compound which gives aromatic fragrances to seeds. Besides, they also compose of small amounts of other phytochemicals such as pinene, cymene, limonene, and terpinene.
  • The active principles in the ajwain may help increase the digestive function of the intestinal tract through facilitating the release of gut juices (gastro-intestinal secretions).
  • Thymol, the essential oil obtained from ajwain has local anesthetic, antibacterial, and antifungal properties.
  • Likewise in caraway, ajowan seeds too are rich source of fiber, minerals, vitamins, and anti-oxidants

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

Selection and storage:

Ajwain is readily available in the spice stores specializing in Indian or Middle-Eastern spice ingredients. In general, whole ajwain seeds displayed for sale alongside with other spices such as dill, cumin, coriander, caraway, etc. Buy fresh, wholesome, compact seeds emanating pleasant thyme-like flavor when rubbed between fingers.

Once at home, store the seeds in an airtight container and place in a cool dark place away from sunlight and humidity. Ajowan seeds should be used as early as possible since they lose flavor rather quickly, largely because of evaporation of essential oils.

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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Oats Porridge

oats-porridge

Oats Porridge

Oats in Hindi जई jaee

 Kingdom: Plantae

Order:      Poales

Family:      Poaceae

Genus:      Avena

Species:    A. sativa

Angiosperms

Monocots

Commelinids

Botanical name: Avena sativa

The oat (Avena sativa), sometimes called the common oat, is a species of cereal grain grown for its seed, which is known by the same name (usually in the plural, unlike other cereals and pseudo cereals. While oats are suitable for human consumption as oatmeal and rolled oats.

Difference between rolled oats and quick oats?

Old-fashioned rolled oats: These are made by steaming the toasted groats and then running them between rollers to create flakes. Rolled oats can be eaten as is or cooked into oatmeal (it takes about ten minutes). Quick-cooking oats: These are simply rolled into thinner flakes, so they cook a little faster.

Cultivation:

Oats are best grown in temperate regions. They have a lower summer heat requirement and greater tolerance of rain than other cereals, such as wheat, rye or barley, so are particularly important in areas with cool, wet summers, such as Northwest Europe and even Iceland. Oats are an annual plant, and can be planted either in autumn (for late summer harvest) or in the spring (for early autumn harvest).

Hi friends! What better way to gain the strength and energy to carry you through a hectic morning schedule than with a steaming bowl of freshly cooked oats porridge. Oats add extra nutrition to a variety of healthy dishes.

Oats Porridge

Prep Time : 5 minutes

Cook time : 5-6 minutes

Level Of Cooking : Easy

Serve : 2

Ingredients :

·         1/2 tea cup Oats

·         1 1/2 tea cups milk

·         1 tea cup water

·         15 Almonds, powdered

·         2 tbsp Chironji

·         2 tbsp Pumpkin seeds (skin removed)

·         2 tbsp Sunflower seeds (skin removes)

·         2 tbsp Musk melon seeds (skin removed)

·         1 tsp flax seed powder

·         6 Dates, seeded and cut into small pieces

Method:

Step 1.

Take water in a pan, add white oats bring it to boil. Add milk  bring it to a boil reduce the heat. Add almonds , chironji, all three types of seeds to the oats and cook for about five minutes or till it reaches a thick consistency.

Step 2.

Add Dates, flax seed powder and stir to mix it. Serve hot in porridge bowls.

Note: If you want sweet porridge, add four tea spoons of sugar and mix it.

Possible Health Benefits:

Oats Lower Cholesterol Levels

A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day, especially if you are trying to prevent or are currently dealing with heart disease or diabetes. Lowering high cholesterol levels can therefore significantly reduce the risk of cardiovascular disease and stroke.

Unique Oat Antioxidants Reduce Risk of Cardiovascular Disease

Oats, via their high fiber content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. Now, the latest research suggests they may have another cardio-protective mechanism.

Prevent Heart Failure with a Whole Grains Breakfast

Heart failure is the leading cause of hospitalization among the elderly in the United States. Success of drug treatment is only partial (ACE inhibitors and beta-blockers are typically used; no evidence has found statins safe or effective for heart failure), and its prognosis remains poor.

Oats May Enhance Immune Response to Infection

In laboratory studies reported in Surgery, beta-glucan significantly enhanced the human immune system’s response to bacterial infection.

Oats May Stabilize Blood Sugar

Studies also show that beta-glucan has beneficial effects in diabetes as well. Type 2 diabetes patients given foods high in this type of oat fiber or given oatmeal or oat bran rich foods experienced much lower rises in blood sugar compared to those who were given white rice or bread. Starting out your day with a blood sugar stabilizing food such as oats may make it easier to keep blood sugar levels under control the rest of the day, especially when the rest of your day is also supported with nourishing fiber-rich foods.

Oats and Other Whole Grains Substantially Lower Type 2 Diabetes Risk

Oats 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.

Fiber from Whole Grains, Such as Oats, and Fruit Protective against Breast Cancer

Ref. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54

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.

 

 

Moong Dal Dosa

Moong dal Dosa.jpg

Moong Dal Dosa  / Green gram pancake

   Hindi Name: Dhuli Moong

It is a yellow colored dried form of green gram that is obtained by removing its green skin. It is mostly used in Indian cuisine as a pulse that is cooked by adding spices. The lentils are small, ovoid in shape, and green in color. They have a mild taste. Unlike green grams that can be sprouted and consumed, husked gram can only be cooked. Cooked with minimal spices, it is often given to patients as it is easily digestible. In some parts of the country it is also used to make a sweet dish and consumed like a dessert.

Hi friends! here is another very easy recipe for an instant and healthy breakfast. There is no fermentation of the batter required. Dosa is one of the most popular Indian breakfast. There are many varieties of Dosas . Dosa is like a pancake. This recipe of delicious of Moong dal Dosa can be relished more when served with green garlic chutney / sauce, a winter season treat.

Prep time: 2-3 hours or Soaking overnight

Cook time: 5 minutes

Course: Breakfast

Cuisine: Indian

Serves: 4

Makes: 6-8 Dosas

Ingredients :

  • 1 cup Moong dal husked
  • 1/2 cup Rice flour
  • 2 Green chilies
  • 1 tbsp cooking oil of choice
  • Green coriander – 2 tbsp (finely chopped)
  • 1 level tsp Salt /as per taste
  • 1 tsp Cumin seed /jeera
  • Cooking Oil – for making dosa

Method :

Step 1.

Soak green gram split /yellow moong dal husked in water for 4-5 hours or /overnight.

Step 2.

Grind the soaked and drained Moong sabut / Green gram yellow dal /husked , green chilies and salt with some water into a thick smooth paste. Batter should not be too thick or too thin. Remove the batter in a mixing bowl.

Step 3.

Add the rice flour, cumin seeds/jeera to the batter and mix well.

Step 4.

Place a non-stick tava / griddle over medium flame. Grease the non-stick tava / griddle lightly. Test by sprinkling a few drops of water on it if water sizzles right away non-stick tava / griddle is ready for making dosa.

Step 5.

Pour a ladle full of the batter mixture onto the non-stick tava / griddle and spread evenly with the back of the ladle in a circular motion, about six to eight inches in diameter.

Step 6.

Drizzle oil at the sides and in the center. When the batter begins to dry a bit, gently pour one tsp of oil / or spray oil over and around it again. Wait for about 20-30 seconds, then flip the dosa using a spatula.

Step 7.

When dosa is golden brown on both sides. Fold it once-twice with the help of spatula and remove from non-stick tava / griddle, slide it gently. Sprinkle some water on the non-stick tava / griddle, and repeat this process for making the remaining dosas.

Step 8.

This batter gives approx 6-8 crisp dosas. Serve Piping hot moong doss with Green garlic chutney/ coconut chutney or coriander chutney.

Dosa, Dos and Don’ts for best results:

Do use a moderately hot griddle/ tava for dosas
Do use a grinder / blender for the batter
Do place the batter (if required to ferment) in 70-80 degrees F for fermentation
Don’t start making dosas using chilled batter, let the batter come to room temperature
Don’t make dosas on an unseasoned griddle/ tava
Don’t use poor quality rice and dal for best results

 Nutritional Profile:

A 1-cup serving of cooked moong dhal has 147 calories per serving. With only 0.77 grams of total fat, moong dhal beans are a good source of low-fat protein, with a little more than 14 grams per serving. While the majority of adults in the United States eat enough protein, a variety of protein sources — including more non-animal sources — is highly recommended.

Dietary Fiber Content

Moong dhal is particularly high in dietary fiber, providing almost 15.5 grams of fiber per 1-cup serving. This provides between 40.5 and 71 percent of the dietary reference intake for fiber per day for adult men and women. Dietary fiber can help reduce blood cholesterol levels as well as prevent dietary complications, such as constipation and diverticulosis. A diet high in dietary fiber will also reduce the risk of overeating, as you feel fuller with less food.

Vitamins and Minerals

Containing a broad array of essential vitamins and minerals, moong dhal is especially rich in potassium, calcium, folate and other members of the vitamin B complex. All B vitamins help your body break down carbohydrates into glucose, to produce usable fuel for your body. Folic acid also helps with healthy brain function and the production of DNA. It is also important in maintaining good mental and emotional health. Moong dahl also contains some vitamin E, C and K.

Cooking Moong Dhal

Moong dhal can be boiled whole or they can be soaked to make a paste. The beans are sometimes ground up to produce flour. Common to a wide range of Asian and Indian cuisines, moong dhal is used for sweet as well as savory preparations. Naturally low in fat and high in protein, keep your moong dhal dish healthy by pairing it with low-fat foods, such as vegetables; using a minimal amount of added fat; and possibly combining it with rice to make a complete protein.

Ref. http://www.livestrong.com/article/535349-the-nutritional-value-of-moong-dhal/

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.

 

 

 

 

                     

 

Matar/Green peas Puri

 

Mater puri.jpg

Matar ki Puri /Green peas stuffed Indian fried bread

Sweet, delicious green peas, also popular as garden peas, are one of the ancient cultivated vegetables grown for their succulent nutritious green seeds. Peas probably have originated in the sub-Himalayan plains of north-west India. Today, this versatile legume is one of the major commercial crops grown all over the temperate, and semi-tropical regions.

Botanically, pea plant is an herbaceous vine. It belongs to the family of Fabaceae, in the genus: Pisum. Scientific name: Pisum sativum. Some of the common names include english peas, sweet peas, garden peas, pease,…etc.

Hi friends !For a pleasant  healthier change from kachories try this delicious stuffed matar puri /Green peas stuffed Indian fried bread . whole wheat  flour puris are delicious and easy to make too.

Recipe contributed by Mrs. Usha Mehta

Cuisine : Indian, North Indian

Course : Breakfast,Breads

Prep Time : 11-15 minutes

Cook time : 10-15 minutes

Serve : 4

Level Of Cooking : Easy

Ingredients

  • 1 1/2 cup Mutter /Green peas , shelled
  • 2cups Wheat flour
  • 1 tsp jeera / cumin powder
  • 1 1/2 tsp Salt / or to taste
  • 1/4 tsp Asafetida /hing
  • 1/2 tsp Red chili powder
  • 1/2 tsp black pepper powder
  • 1 tsp dry mango powder/ aam choor
  • Oil for deep-frying

Method:

Step 1.

In a pressure cooker take the shelled peas, add a cup of water and 1/4 tsp salt close the lid. Place the pressure cooker on high flame . The moment full pressure is formed , switch off the stove. Allow the pressure cooker to cool down to room temperature, open the lid and roughly blend the boil peas in a blender or mash them with a masher. Keep aside.

Step 2.

In a mixing bowl take wheat flour, add 1 tsp salt and little water to make a firm dough. Cover and set aside for fifteen minutes.

Step 3.

 In a wok / kadhai / heavy bottom pan heat 2 tbsp oil add asafetida / hing powder saute for few seconds, the moment it turns pink add geera / cumin powder, red chili powder, 1/2 tsp salt and dry mango powder / aam choor sauté for half a minute. Add the mashes peas mix well and cook till the water evaporates. Mix well and remove from heat.

Step 4.

Divide the dough into equal portions and shape into balls. Roll out each portion to a thick small disc and place a tablespoon of the peas mixture and gather the edges to make a ball and flatten it with your palms.

 Step 5.

Roll it lightly to make small stuffed puris. Heat oil in a kadai and slid in gently the stuffed puri, deep fry the puris till golden and puffed. Drain on absorbent kitchen paper towel.

 Step 6.

Serve hot with khatta meetha/ sweet and sour yellow pumpkin dish/sabzi and mango pickle for best results.

 

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.

 

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Mixed Flour Uthappams

Utthapam onion tomatoMixed Flour Uthappams

Uthappams or ooththappam or Uthappa is a dosa-like dish made with a batter. Unlike a dosa, which is crisp and crepe-like, uthappam is a thick pancake, with toppings cooked right into the batter. Uttapam is traditionally made with different toppings such as mixed vegetables, tomatoes, onion/ shallots, chilies, cabbage, coconut etc. It is generally eaten with sambar or chutney.

Hi friends ! Instant uthappams always salvage the situation when nothing is planned for breakfast. Here is the most simple, easy and never failing instant uthappams recipe for you all.

Makes: 4 Uttapams

Prep time:5 minutes

Cooking time:10 minutes

Cuisine: Indian, South Indian

Category: Breakfast

Ingredients:

  • 1 cup Rice flour
  • 1/2 cup Maida /All purpose flour
  • 1/2 cup Suji rawa /Semolina
  • 1/2 cup curd /yogurt /Dahi, thick slightly sour, whisked
  • 2 medium size onions, very finely chopped
  • 2 medium size tomatoes, very finely chopped
  • 1/2 tsp baking soda
  • 1 Green chili paste
  • 2 tbsp Coriander/ Cilantro leaves, finely chopped
  • 1 tsp Cumin seeds
  • 2/3 tsp Salt/ or to taste
  • Oil,to cook uttapams

Method:

Step 1.

In a mixing bowl mix all purpose flour/ maida ,suji rava/semolina ,rice flour, salt , baking soda.

Step 2.

Add to step1 mix whisked curd / yogurt / Dahi and gradually add sufficient water to it and mix until lump free batter is formed.

Step 3.

The batter should be thick but of pouring consistency Keep this aside for 15 minutes.

Step 4.

Add green chili paste, cumin seeds and finely chopped coriander/Cilantro leaves, and mix it well.

Step 5.

Pour a ladle full of batter on a hot non stick tawa /gridle spread it in a circular motion on the tava lik we make a dosa taking care that the quantity of batter will be more than a dosa as the uthappam is thicker. top the uthappam with a handful of the onion, and tomatoes .

Step 6.

Pour 1 tbsp oil approx over and around the uttapam, cover it with a lid and cook for 1 -2 minutes on medium flame.

Step 7.

Turn / flip the uthapaam when cooked on one side. The onion, tomato side gets cooked flip it back this side also gets cooked and light golden brown in colour.

Step 8.

When the uthappams are crisp and cooked on both sides, serve hot with hot sambar and coconut chutney. Uthappams can also be served with coriander chutney .

Note:

  • These uthappams are best eaten hot because cold uthappams turn soggy.
  • when on high flame do not pour the batter on the hot non -stick tawa / gridle . Reduce the flame to low before starting to pour the batter for the next uthappam.
  • Always stir the batter before pouring for the next uthappam.
  • There are many instant variety dosas like Rawa doas, BesanDosa, Wheat flour Dosa and Oats Dosa to name a few.

Health Benefits:

Traditional Indian recipes are very tasty, quite nutritious, many are low in calories and fat if prepared at home. These days, the trend of eating out in restaurants has gone up. The food available there may not be as nutritious and low in fat and calories as that prepared at home. Also the quality of oil may also be open to discussion. It is not known if the restaurant cooks are using same oil repeatedly many times. Reusing oil for frying repeatedly will make the recipes unhealthy. It is therefore prudent to do home cooking and enjoy!

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.

Kuttu ki Puri

Kuttu ki puri

Kuttu ki Puri/Indian Buckwheat bread

Buckwheat / Kuttu:

A member of the genus Fagopyrum; annual Asian plant with clusters of small pinkish white flowers and small edible triangular seeds which are used whole or ground into flour. Energizing and nutritious, buckwheat is available throughout the year and can be served as an alternative to rice or made into porridge. While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens. Buckwheat flowers are very fragrant and are attractive to bees that use them to produce a special, strongly flavored, dark honey.

Hi friends! Kuttu Ki Puri is a very delicious and crisp bread . You can make Kuttu Ki Puri by following this easy recipe

Prep Time : 10-15 minutes

Cuisine: Indian

Course: Breads

Cook time : 5-10 minutes

Serve : 4

Level Of Cooking : Easy

Ingredients

  • 2 cups kuttu ka atta/ Buckwheat flour
  • 2 medium size potatoes boiled, peeled and mashed , to give one cup mashed potatoes
  • 1 level tsp salt / or to taste
  • Oil for deep frying

Method:

Step 1.

In a mixing bowl take Kuttu ka atta/ buck wheat flour, mashed potatoes and salt mix well and knead into stiff dough, with the water. Cover and leave the dough for at least twenty minutes.
Step 2.
Divide the dough into 10-12 portions, and shape each portion into round, smooth balls, apply little oil in your hands, to make it easy to handle the dough.

Step 3.

With a rolling pin, roll each dough ball portion into a thin rounds and keep ready for frying in a tray.
Step 4.

Heat sufficient oil in a wok / kadai or deep pan. Slide the rolled dough (puris) into the oil slowly and deep fry till golden. Press gently with a slotted spoon in the centre, so that puri puffs up. Drain on an absorbent Kitchen paper before transferring on to a serving dish.

Step 5.

Serve them hot with Aloo ki sabzi.

Note:

Boiled and mashed Potatoes or Arbi / Colocacia has to be added to Kuttu ka Atta as it cannot be easily kneaded with just water. The Puris get crisp and tasty when the flour is kneaded with Potato or Arbi.

Health Benefits of Buckwheat :

Buckwheat is a very good source of manganese and a good source of copper, magnesium, ,dietary fiber, and phosphorus. Buckwheat contains two flavonoids with significant health-promoting actions: rutin and quercitin. The protein in buckwheat is a high quality protein, containing all eight essential amino acids, including lysine.

  • A Grain That’s Good for Your Cardiovascular System

Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure. Buckwheat is also a good source of magnesium. This mineral relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure—the perfect combination for a healthy cardiovascular system.

  • Better Blood Sugar Control and A Lowered Risk of Diabetes

The nutrients in buckwheat may contribute to blood sugar control. In a test that compared the effect on blood sugar of whole buckwheat groats to bread made from refined wheat flour, buckwheat groats significantly lowered blood glucose and insulin responses. Whole buckwheats also scored highest on their ability to satisfy hunger.

  • Helps Prevent Gallstones

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

  • Health-Promoting Potential Equal to or Even Higher than that of Vegetables and Fruits
  • Lignans Protect against Heart Disease

One type of phytonutrient especially abundant in whole grains such as buckwheat are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease.

  • Prevent Heart Failure with a Whole Grains Breakfast
  • Fiber from Whole Grains and Fruit Protective against Breast Cancer

Tips for Preparing and Cooking:

Tips for Preparing Buckwheat

Like all grains, buckwheat should be rinsed thoroughly under running water before cooking, and any dirt or debris should be removed. After rinsing, add one part buckwheat to two parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 30 minutes.

How to Enjoy

A Few Quick Serving Ideas:

  • Combine buckwheat flour with whole wheat flour to make delicious breads, muffins and pancakes.
  • Cook up a pot of buckwheat for a change of pace from hot oatmeal as a delicious hearty breakfast cereal.
  • Add cooked buckwheat to soups or stews to give them a hardier flavor and deeper texture.
  • Add chopped chicken, garden peas, pumpkin seeds and scallions to cooked and cooled buckwheat for a delightful lunch or dinner salad.

Ref. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=11

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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