Choliya / Fresh Green Chana curry

Choliya paneer.JPGCholiya / Fresh Green Chana curry

Hi friends! Choliya / Fresh Green Chanas are popular in all parts of the world however, mostly people are familiar with beige color chickpeas, popularly known as garbanzo beans. Green chana or green garbanzo, most commonly known as Punjabi choliya is entirely different from its counterpart, its fresh. The fresh Choliya / Fresh Green Chanas tastes the  best. Another recipe in my routine cooking for  health benefits and wonderful taste. Fresh green chickpeas are the winter food that tastes super good, a Popular seasonal treat of India.

Ingredients:
200 gms  choliya /green chana

200 gms Cottage cheese/paneer, cut into cubes

2  medium size onions/1 cup grated onions

2 medium size tomatoes, finely chopped

1/2 tsp turmeric/haldi powder

1level tsp red chili powder/ or to taste

1 tbsp ginger , finely grated

1 tbsp garlic, mashed

2 tbsp Coriander powder

1/2 tsp roasted and powdered cumin seed/ jeera

2 tbsp cilantro/dhaniya, finely chopped

2 tbsp cooking oil

1 tsp salt/ or as per taste

2 1/2 cups water

Method:

Step 1.

Wash the fresh green chanas/choliya and keep aside.

Step 2.

Heat oil in a pressure cooker, add and fry the grated onions until lightly. Add grated ginger, garlic paste and fry till the color changes to golden brown.

Step 3.

Now add finely chopped tomatoes, salt, coriander powder, cumin/jeera powder, turmeric and red chili powder.

Step 4.

Let it cook on low flame till the masalas are well fried. Add cubed Cottage cheese/paneer pieces, choliya, and 2 1/2 cups of water. Mix well.

Step 5.

Close the cooker lid, when it comes to full pressure, reduce the heat to low flame and cook for 15 minutes.

Step 6.

Switch off the heat and let the pressure cooker come to room temperature. Serve hot garnished with finely chopped fresh coriander leaves.

Other Culinary Uses:

· Hara Chana is best eaten raw or roasted or boiled.
· Sauté some in olive oil, which softened them, put sea salt on them, and enjoy the taste.
· Can be tossed into stir-fries, sautés, and salads.
· Combined with sweetcorn and some green or red bell pepper also makes an awesome chat.
  Ref. http://shilpsnutrilife.blogspot.in/2014/01/fresh-green-chickpeas-hara-channa.html

Health Benefits:
The green chick peas have a wealth of nutrients like energy, protein, calcium and iron
Fresh green chickpeas or choliya contain vitamins C, E, K and B-complex vitamins, folate, and the minerals magnesium, zinc and pantothenic acid. Fresh chick peas are high in dietary fibers too.
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.

 

Lettuce Salad

Lettuce salad.JPGLettuce Salad

The French believes salad improves digestion after a meal. … For the Americans, they eat their salad before or during a meal. Eating your Les Salades first actually helps with weight control because you get to eat more vegetables and eat less of the main course.

Hi friends! Here is the recipe of a delicious salad. I keep this dressing simple — just adding a little Dijon mustard and a nice, balsamic vinegar.

Ingredients:

For salad:

  • 1 medium size potato, boiled, peeled and cubed
  • 1 small Onion, thinly sliced
  • 4 lettuce leaves, cut into ribbons
  • 1/2 cup walnut kernels, soaked in water for an hour

For salad dressing:

  • 1 tsp Dijon mustard, or other grainy mustard
  • 4 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • 1 level tsp salt
  • 1/2 tsp freshly ground pepper
  • 3 cloves garlic, minced
  • 1/2 tsp sugar

Method:

Step 1.

Wash the lettuce leaves and soak in salt water for 1 hour , take out from the water and dry the lettuce leaves. Cut four lettuce leaves, keep aside.

Step 2.

Cut one boiled potato into small cubes, Cut onions in to thin slices, cut the walnut kernels into halves, keep aside.

Step 3.

In a large bowl, place the cut lettuce leaves, cubed potatoes, onion slices, cut walnut kernels. Drizzle in half of the oil and vinegar dressing season with salt. Using fork, gently toss the salad to combine. Add the remaining dressing, The salad should not be soggy.

Step 4.

To serve, take a bowl line it with 3-4 lettuce leaves and pour the tossed salad in to it and serve immediately.

Health Benefits Of Lettuce:

Anti-Inflammatory Properties: Lettuce possesses anti-inflammatory properties that help in controlling inflammation.

Protects Neuronal Cells: Neurons are brain cells that form physical connections to make up memory.

Lowers Cholesterol Levels: Lettuce can be beneficial in lowering cholesterol levels that often lead to cardiovascular disease and other dangerous conditions.

Antioxidant Properties: Studies have shown that lettuce possesses antioxidants with significant free radical-scavenging capabilities.

Antimicrobial Properties: The latex of lettuce possesses antimicrobial properties. Candida albicans and a number of other yeasts were completely deformed upon coming into contact with the latex from lettuce.

Anti-Cancer Properties: Lettuce leaf extracts can control certain type of cancer. Research on human cancer cells, particularly leukemia cells and breast cancer cells, were controlled to a significant extent after being treated with lettuce extracts.

Ref. https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-lettuce.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.

 

 

Kanji

Kanji.JPGBlack Carrot Kanji

Hello friends! Kanji is a popular drink made from black carrots in winter.  They are highly nutritious and have a high iron and vitamin content. very good for the stomach. Regular intake gives a glow to the complexion. Kanji is very easy to prepare.

Prep Time : 2-4days

Cook time : 5 minutes

Level Of Cooking :Easy

Taste :Tangy

Cuisine : Indian, North Indian

Serve : 4

Course : Beverage

Ingredients:

  • 4 Carrots
  • 2 tsp Red chilli flakes
  • 4 tbsp Mustard powder,ground coarsely
  • 2 1/2 tbsp Salt

Method:

Step 1.

Wash and Scrub carrots under running water. Peel the carrots and cut into 3″ pieces.

Step 2.

Take carrot pieces in a glass jar. Add salt, Red chili flakes,powdered mustard  and mix. Add 2 liters of water and stir.

Step 3.

Close the jar and let it stand in the sun for two to four days.

Step 4.

Strain the contents and kanji is ready for consumption. In summer you can chill and serve this delicious drink .

Possible Health benefits of black carrots:

The nutrients in black carrot extract that give them their colour are anthocyanins which have several health benefits, such as the potential for treating neurological dysfunctions like Alzheimer’s disease. They can also be beneficial when treating cancer.

Anti-Carcinogenic Effects Against Colon Cancer Cells. A group of researchers from the Department of Nutrition and Food Science at the University of Maryland analyzed the chemopreventive effects of anthocyanin extracts from various natural sources against colon cancer, and found that all anthocyanin extracts were capable of inhibiting the growth of colon cancer cells. Research also suggests that lutein, the main carotenoid in purple carrots, may provide protection against colon cancer.

Strong Anti-Inflammatory Properties. Research suggests that anthocyanins have strong anti-inflammatory properties which might help alleviate symptoms associated with inflammatory conditions such as rheumatoid arthritis. Some experts believe that the anti-inflammatory properties of anthocyanins may be even stronger than those of aspirin.

Eye Health Protecting Qualities. You may have already heard that bilberries (wild blueberries) are good for your eyes, but also other anthocyanin-rich foods such as purple carrots may help improve your eye health. Studies suggest that anthocyanins can benefit vision in a number of ways, such as by enhancing night vision, increasing circulation within the capillaries of the retina, fighting macular degeneration, and reducing the risk of retinopathy in diabetic patients.

But the high anthocyanin levels in purple carrots are not the only reason why you might want to snack on these purple goodies if you care about your eyes; the lutein in purple carrots is also known for its eye health protecting qualities. Sometimes referred to as “the eye vitamin”, lutein is commonly used as a preventive treatment for age-related macular degeneration, cataracts, and retinitis pigmentosa.

Improved Vascular Health. If you suffer from venous insufficiency or varicose veins and are looking to reduce varicose veins through dietary modification, adding purple carrots and other foods that contain anthocyanins to your diet might be a good start. Anthocyanins help fight varicose veins by neutralizing enzymes that destroy connective tissue, by repairing damaged proteins in the blood vessel walls, and by promoting circulation and overall health of the vascular system.

Ref. http://www.healwithfood.org/health-benefits/purple-carrots-nutrition-vs-orange-cultivars.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.

 

 

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Sukhe aloo / dry potato curry

sukha alooSukhe aloo / dry potatoes curry

Sukhe aloo / dry potao curry

Hi friends,

Potatoes are one of the most common and important food sources on the planet, and they contain a wealth of health benefits that make them all the more essential as a staple dietary item for much of the world’s population. Potatoes have nutritional components  today, it’s difficult to imagine and diet vegetables without potatoes They have somehow became one of the most popular and recognized foods on the planet. Potato that go far beyond carbohydrates and calories, and they can be an extremely beneficial addition to any dietary plan. Here is a simple and very delicious recipe . You will enjoy  these sukhe aloos / dry potato curry with puris.

 

 Prep Time : 20 minutes

Cook time : 7-10 minutes

Serve : 4

Level Of Cooking : Easy

Cuisine :Indian

Course : Main

Ingredients:

  • 1/2 kg boiled potatoes
  • 1 tsp Cumin seeds
  • 1/4 tsp asafetida / hing powder
  • Ghee 2 tablespoons
  • 1 tsp Red chili powder
  • 1 level tsp or /Salt to taste
  • 2 tsp coriander powder
  • 1/2 tsp roasted cumin, powdered
  • 2 tbsp coriander/ cilantro leaves, finely chopped

Method:

Step 1.

In a pressure cooker take potatoes add three cups of water and close the lid. Place the cooker on high flame. The moment full pressure is formed , reduce the heat to low flame for five minutes. Switch of the stove.

Step 2.

Let the pressure cooker cool down to room temperature, open the lid and take out the potatoes. Peel the potatoes and cut them in to small cubes. Keep aside.

Step 3.

Heat oil in a non stick pan / wok / kadahi and add asafetida / hing powder to it . When it starts turning light pink in colour add cumin seeds . When the cumin seeds begin to splutter add the cut potato cubes , chili powder, coriander powder, salt, dry mango powder / aam choor powder, roasted cumin seed powder and mix well.

Step 4.

Cover and cook on low heat for three to five minutes. Switch off the stove. Garnish with finely chopped cilantro / coriander leaves. Serve hot with wheat flour puris and mango pickle.

Health benefits of potatoes :

The health benefits include their ability to improve digestion, reduce cholesterol levels, boost heart health, protect from polyps, prevent cancer, manage diabetes, strengthen the immune system, reduce signs of aging, protect the skin, increase circulation, reduce blood pressure, maintain fluid balance, reduce insomnia, and boost eye health.

Weight Gain: Potatoes are primarily made of carbohydrates and contain very little protein. This makes it an ideal diet for those excessively lean or thin people who desperately want to put on weight. The vitamin content includes vitamin-C and B-complex, which also help in proper absorption of carbohydrates. That is one of the reasons that potatoes make up a large part of the diet of sumo wrestlers, as well as many other athletes who need large energy reserves to burn off in order to compete!

Digestion: Since potatoes predominantly contain carbohydrates, they are easy to digest and facilitate digestion. This property makes them a good diet for babies or for those who cannot digest hard food, but need energy.
Skin Care: Vitamin-C and B-complex as well as minerals like potassium, magnesium, phosphorus and zinc are good for the skin.

Scurvy: The vitamin-C present in potatoes can help prevent this disease, caused by a deficiency of vitamin-C. It is characterized by cracked lip corners, spongy and bleeding gums, and frequent viral infections. Although it has been eliminated from most first and second world countries with ready access to vitamin C, it still exists in certain nations of the world, so the prolific presence of potatoes in the world helps with this problem.

Rheumatism: There are two parts to the effect of potatoes on this condition. Vitamins like the calcium and magnesium in potatoes help to provide relief from rheumatism. Also, water obtained from boiling potatoes can relieve the pain and inflammation of rheumatism.

Inflammation: Potatoes are very effective in reducing inflammation, both internal and external. Since it is soft, easily digested and has a lot of vitamin-C (a very good antioxidant that repairs tissue wear and tear), potassium and vitamin-B6, it can relieve any inflammation of the intestines and the digestive system.

Cancer Prevention: Certain types of potatoes, particularly red and russet potatoes, contain high levels of flavonoid antioxidants and vitamin A like zeaxanthin and carotenes, they can protect you against many types of cancer. Also, research at the Agricultural Research service has shown that potatoes contain a compound called quercetin, which has been proven to have anti-cancer and anti-tumor properties. Finally, the high levels of vitamin A and C both have antioxidant qualities that can protect your body from the devastating effects of cancer.

High Blood Pressure: Since high blood pressure can occur for a number of reasons that include diabetes, tension, indigestion, nutrient balance, food content and many others, different treatments are required. Luckily, potatoes can alleviate multiple possible causes; potatoes can be used to relieve high blood pressure due to tension.

Brain Function: Proper functioning of the brain depends largely on the glucose level, oxygen supply, various components of the vitamin-B complex and certain hormones, amino acids and fatty acids like omega-3. Potatoes cater to almost all the needs mentioned above.

Heart Diseases: Apart from the vitamins (B-complex, C), minerals and roughage, potatoes also contain certain substances called Carotenoids (lutein, zeaxanthin). Carotenoids are beneficial for heart health and the functioning of other internal organs.

Kidney Stones: Kidney Stones, also known as Renal Calculi, are caused mainly due to increased levels of uric acid in the blood. potatoes also contain magnesium, which inhibits the accumulation or deposition of calcium (calcification) in the kidney and other tissues, thereby proving beneficial for treatment of renal calculi.

Diarrhea: They are an excellent component of an energy-rich diet for those suffering from diarrhea, since it is very easy to digest and contains mild roughage. However, eating too many potatoes can cause diarrhea due to the excessive ingestion of starch.

Ref. https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-potato.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.

 

 

Curd rice/yogurt rice

curd ricecurd rice ng.JPG

 

yogurt rice is a dish of India. The word “curd” in India usually refers to unsweetened yogurt. It is very popular in the Indian states of Tamil Nadu, Karnataka, Andhra Pradesh and Kerala. In

Curd rice ( Tamil: தயிர் சோறு, Kannada: ಮೊಸರು-ಅನ್ನ (mosaru-anna), Telugu: పెరుగు అన్నం, Malayalam : Thayiru) also called the state of Tamil Nadu it is called “Thayir Sadam”. “Thayir”=Curd, “Sadam”=rice.

hi friends, here is a simple recipe of  curd rice/ yogurt rice.While it is most easily prepared by simply mixing boiled rice and yogurt, different  methods can be used . One of these recipes is given here: Rice is boiled so that it breaks down, becoming almost like a paste. Bring it to room temperature. It is then seasoned with fried red chilies, and curry leaves, and along with the urad dal , mustard seeds, and asafetida. Alternatively, it can be prepared by mashing cooked plain rice (can also use leftover boiled rice), and then mixing it with some salt, yogurt and (a bit of milk to lessen the sour flavor of yogurt or to stop it from souring too much) garnishing it with fried urad dal, mustard seeds, green chilli .

 

Preparation time: 10 minutes

Cooking  time: 20 minutes

course: main

Cuisine: South Indian

Serves: 2

Ingredients :

  • 1cup white rice
  •  2 cup thick curd/ yogurt /dahi
  • 1 cup milk
  • 1 tsp salt /or as per taste

for seasoning:

  • 1 sprig curry leaves
  • 1 tbsp cooking oil
  • a pinch of asafetida/heeng
  • 1 tsp urad/ black gram dal husked
  • 1 red chili
  • 1 tsp mustard seeds

Method:

Step 1.

Wash rice well and soak in 2 cups of water for 20  minutes.

Step 2.

In a pressure cooker take the soaked rice along with the water soaked in, add salt .Close the lid and place  the cooker on high flame. The moment full pressure is formed, switch off the stove. Let the pressure cooker come to the room temperature , open the lid take out the rice mash lightly with a ladle.

 Step 3.           

Add milk and bring the mix to a boil, reduce the heat to low flame. Cook the mixture for ten minutes . Cool the cooked rice.

Step 4.

whisked the curd / yogurt/ dahi add to the mashed cooled rice. Mix it well

Step 5.

In a pan, take oil add hing hen slightly pink in colour add mustard seeds, when mustard begins to splutter, add urad dal and fry until light golden, add chili and curry leaves. Switch off the stove.

Step 6.

Pour the seasoning  on the curd rice, mix well. Curd rice is ready to be served with lime or mango pickle and papadams.

Health benefits of having curd rice:

1. It boosts digestion and works best for stomach upsets, indigestion and bloating.

2. It’s a good natural substitute for pro-biotic and antibiotics for very young children during early stages of fever.

3. Has the mercury risen too high for your comfort? Just add some curd to your diet and you will feel better.

4. Curd is also a natural fire extinguisher after a very spicy meal. A small cup of curd will keep those spice tears away.

5. It’s high in calcium and good fats and a must have in high protein diets.

6. You apply it on your skin or on your hair for a soft, healthy glow

It increases immunity and the defense mechanism of the body.

8. It improves the absorption of vitamins and minerals from other foods in your body.

9. It’s extremely versatile in flavor and makes for a healthier substitute for milk and cream in your desserts and savory dishes.

Ref. http://www.idiva.com/news-health/10-reasons-to-have-curd-rice-in-daily-diet/15062562

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.

 

Almond sharbat

almond sharbat.JPGAlmond sharbat

The almond is the edible seed that grows on the tree Prunus dulcis, more commonly called the almond tree. Almonds are native to the Middle East, but the United States is now the world’s largest producer. The almonds we buy at the store have usually had the shell removed, revealing the edible nut inside.

Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E.The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss. This makes almonds  close to perfect as a food.

Hi friends Here is a tasty sharbat recipe with badams /almonds. Learn how to make badam ka sharbat,  a wonderful summer cooler.

Ingredients :

  • 250 gm Almonds
  • 1 kg Sugar
  • 1 liter, cups Water
  • 9 black pepper corns
  • 8 Green Cardamoms,  finely powdered
  • 100 gms khuskhus/ poppy seeds
  • 1/2 cup milk

Method :

Step 1.

Soak Almonds / badam in water overnight. Peel the almonds  and keep the kernals aside.

Step 2.

Soak khuskhus/ poppy seeds in water overnight. Strain and keep aside.

Step 3.

Boil sugar, water, and green cardamom / elaichi powder in it. Add half cup milk to remove the scum / froth, keep on removing the scum with spoon.

Step 4.

Boil it to one and half strand sugar syrup. It will be thick syrup.

Step 5.

When sugar syrup is boiling, in a blender take peeled Almonds / badam, khuskhus / poppy seeds, peppercorns and grind to a fine paste. Keep aside.

Step 6.

Add the  almond paste  to the thick sugar syrup, step 4,  mix well. Boil for five minutes more on slow fire. Switch off the stove. Cool the Almonds / badam sharbat to room temperature. Fill it in a wide mouth jar / container for storing in the refrigerator .

Step 7.

For making sharbat from the almond sugar concentrate, scoop out two tablespoons of concentrate in a serving glass. Top up the glass with cold water, stir the concentrate well and serve.

9 Evidence-Based Health Benefits of Almonds:

By Joe Leech, Dietitian

Almonds are an incredibly popular tree nut.Despite being high in fat, they are highly nutritious and extremely healthy.Here are 9 evidence-based health benefits of almonds.

  1. Almonds Deliver a Massive Amount of Nutrients

Almonds boast an incredibly impressive nutrient profile.

  • Fiber: 3.5 grams.
  • Protein: 6 grams.
  • Fat: 14 grams (9 of which are monounsaturated).
  • Vitamin E: 37% of the RDA.
  • Manganese: 32% of the RDA.
  • Magnesium: 20% of the RDA.
  • They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.

Bottom Line: The almond is a very popular tree nut. Almonds are high in healthy monounsaturated fats, fiber, protein and various important nutrients.

2. Almonds Are Loaded With Antioxidants

Almonds are a fantastic source of antioxidants. Antioxidants help to protect against oxidative stress, which can damage molecules in cells and contribute to aging and diseases like cancer.

Bottom Line: Almonds are high in antioxidants that can protect your cells from oxidative damage, a major contributor to ageing and disease.

3. Almonds Are High in Vitamin E, Which Protects Your Cell Membranes From Damage

Vitamin E is the name for a group of fat soluble antioxidants. These antioxidants tend to build up in cell membranes in the body, protecting the cells from oxidative damage.

Bottom Line: Almonds are among the world’s best sources of vitamin E. Getting plenty of vitamin E from foods is linked to numerous health benefits.

4. Almonds Can Assist With Blood Sugar Control

Nuts are low in carbs, but high in healthy fats, protein and fiber. This makes them a perfect choice for diabetics. However, another thing that sets almonds apart, is their remarkably high amount of magnesium.

Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control .

Bottom Line: Almonds are extremely high in magnesium, a mineral that most people don’t get enough of. High magnesium intake may have major benefits for metabolic syndrome and type 2 diabetes.

5. Magnesium Also Has Benefits For Blood Pressure Levels

The magnesium in almonds may also help to lower blood pressure levels.High blood pressure (hypertension) is one of the leading drivers of heart attacks, strokes and kidney failure.

Bottom Line: Low magnesium levels are strongly linked to high blood pressure, indicating that almonds can be beneficial for blood pressure control.

6. Almonds Can Lower Cholesterol Levels

Having high levels of LDL lipoproteins (the “bad” cholesterol) in the blood is a well-known risk factor for heart disease.

Bottom Line: Eating 1-2 handfuls of almonds per day can lead to mild reductions in LDL cholesterol levels.

7Almonds Prevent Harmful Oxidation of LDL Cholesterol

Almonds do more than just lower LDL levels in the blood. They also protect the LDL from oxidation, which is a crucial step in the heart disease process.

The skin of almonds is rich in polyphenol antioxidants, which have been shown to prevent oxidation of cholesterol in test tubes and animal studies.

Bottom Line: LDL cholesterol can become oxidized, which is a crucial step in the heart disease process. Snacking on almonds has been shown to significantly reduce oxidized LDL.

8. Eating Almonds Reduces Hunger, Lowering Your Overall Calorie Intake

Almonds are low in carbs, and high in both protein and fiber. Both protein and fiber are known to increase satiety. They help people feel more full, so they end up eating fewer calories

Bottom Line: Nuts are low in carbs, but high in protein and fiber. Studies show that eating almonds (and other nuts) can increase satiety and help you eat fewer calories

9. Almonds Are Incredibly Effective For Weight Loss

Nuts contain several nutrients that are hard for the body to break down and digest.

So, despite being high in fat, almonds are most definitely a weight loss friendly food.

Ref. https://authoritynutrition.com/9-proven-benefits-of-almonds/

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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Cholia/green chikpeas kebabs

choliya kebabs

Cholia/ dried green chikpeas kebabs

What are Green Chickpeas?

Green Chickpeas are young garbanzo beans harvested at their peak of freshness and are nutrition packed! These delicious and nutritious beans are now available dried in grocery stores.

Hi friends! here is a simple ,easy to make recipe of Kebabs. Not all kebabs have to be made with meat! Try out these scrumptious, easy, vegetarian Green chickpeas / dried green chanas / sukha hara Chanas kebab recipe. It is high fiber, tasty and, perfect to serve at lunch or as evening / party snack with any spicy chutney/ dip. This recipe is a superb and yummy substitute for meat kebabs that all will enjoy. Make these Indian-style crisp Green chickpeas / dried green chanas / sukha hara Chanas Kebabs for perfect party snacks or a starter.

Preparation time:  overnight soaking and 20 minutes

Cooking time: 20-25 minutes

Course: Healthy snacks, appetizers

Servings: 4-6

Ingredients:

  • 1 cup dried Green chickpeas / dried green chanas / sukha hara Chanas
  • 1 medium size onion, or / 1 cup finely chopped onion
  • 2 medium size potatoes, boiled and mashed
  • 12 cloves of garlic, minced well
  • 1 tsp fresh ginger finely grated
  • 2 tbsp Cilantro/ Coriander leaves, finely chopped
  • 2 tbsp corn flour
  • 2 green chilies, finely chopped
  • 1/2 tsp roasted cumin seed powder
  • 2/3 tsp salt / or salt to taste
  • Oil for frying

For garnishing:

1 medium size onion, cut into rings.

Method:

Step 1.

Wash dried Green chickpeas / dried green chanas / sukha hara Chanas well and soak it overnight in 500 ml of water.

Step 2.

In a pressure cooker take the soaked dried Green chickpeas / dried green chanas / Hara Chanas along with the water soaked in. Place the cooker on high flame. The moment full pressure is formed, reduce to low flame for twenty minutes. Switch off the stove.

Step 3.

Let the cooker come to room temperature, open the lid and take out the cooked dried Green chickpeas / dried green chanas / Hara Chanas in a mixing bowl , strain out the liquid. Keep aside.

Step 4.

Peel wash and cut the onions fine, keep aside.

Step 5.

Peel , mince the garlic cloves, and finely grate the ginger, keep aside.

Step 6.

For the kebabs, tip the drained cooked dried Green chickpeas / dried green chanas / Hara Chanas into a food processor and blend until coarsely mashed, but not puréed. or with a masher you can manually mash the boiled chanas.

Step 7.

Transfer  mashed cooked dried Green chickpeas / dried green chanas / Hara Chanas to a mixing bowl and add chopped onions, chopped/ minced garlic and chopped Cilantro/ Coriander leaves. Add corn flour ,salt, green chilies and freshly ground black pepper and mix well in to a dough.

Step 8.

Take about 2 Tbsp of the mixture /dough, in your hands (You can oil your palms if it’s sticking) and make small patties of the dough and shallow fry them in a non stick pan with little oil. Cook till it turns golden brown on both the sides. The mixture is thick enough to hold its shape.

or

Step 9.

Take sufficient cooking oil into a deep heavy bottom frying pan and place over medium flame . To test if the oil is hot enough for frying, put a small piece of onion in it, if the onion sizzles in the oil and comes on the surface fast, the oil in the pan is at the correct temperature for frying Kebabs.

Step 10.

Gently slide in Kebabs one by one in hot oil , until the pan is fairly full but not overcrowded. We need to fry them in batches. Fry for 5-6 minutes, turning occasionally, until crisp and golden-brown and cooked through.

Step 11.

Remove with a slotted spoon and drain on Paper kitchen towel to drain out the excessive oil before serving.

Step 12.

Serve the hot and crisp kebabs with the spicy coriander/ cilantro/mint chutney .

Note:

Kebabs can be shallow fried in a non stick pan or deep fried.

Health benefits of Dried Green chickpeas / dried green chanas/ Hara Chanas:

Rich in both types of fiber, soluble and insoluble, chickpeas escort the trapped bile acids out of the body and lower cholesterol levels, thereby contributing to cardiovascular health.

The insoluble fiber content in chickpeas helps in preventing digestive disorders, like irritable bowel syndrome and diverticulosis; hence, promoting positive digestive health.

With folate and magnesium in high amounts, chickpeas protect the body from cardiovascular diseases. Folate reduces the levels of the amino acid, homocysteine which causes damage to the lining of arteries and increases the risk of blood vessel blockages.

With a rich supply of soluble fiber, chickpeas help in balancing blood sugar levels; thus, providing support to diabetic patients suffering from highs and lows of blood sugar levels.

The high fiber content in chickpeas induces feelings of satiety, thereby cutting down the intake of unwanted calories and keeping your appetite under control.

An excellent source of the trace mineral manganese, chickpea boosts production of energy and defends against several diseases.

Molybdenum is a mineral and an antioxidant important for stimulating the body’s mechanism for reducing symptoms of energy, helping with impotency in men, fighting against tooth decay and irritability, and preventing anemia. Molybdenum is found in chickpeas in abundance.

Chickpeas contain phytochemicals called saponins which are highly beneficial for the health of women. They act as antioxidants, providing protection against osteoporosis, lowering the risk of breast cancer, and minimizing hot flushes in post menopausal women.

Chickpeas help in meeting your daily iron requirements.  The deficiency of which reduces the delivery of oxygen throughout the body, resulting in feelings of weakness and tiredness, difficulties in concentration, and increasing the risk of infections.

A good source of iron, chickpeas also help with the proper functioning of the human system and preventing conditions, like anemia, weakness, hair loss, headaches, and other critical health concerns.

Regular consumption of folate is important for the production and maintenance of new cells, particularly during periods of rapid growth, like during pregnancy and infancy. Women, who consume adequate amounts of folate during their childbearing years, can reduce their risk of delivering babies with a neutral tube defect.

Enriched with the amino acid tryptophan, chickpeas are a good source of serotonin which regulates fluctuating moods and sleeping disorders. Eating chickpeas before bedtime leads to calmness and induces a good night’s sleep.

Ref. http://recipeclout.india-server.com/chickpeas.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.