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.

 

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Nutritious Pancakes

pancakes.jpg

Nutritious Pancakes

Hi friends! A pancake or hotcake, griddlecake is a flat cake, often round, prepared from a starch-based batter that may contain eggs, milk and butter and cooked on a hot surface such as a griddle or frying pan, often frying with oil or butter. In Britain, pancakes are often unleavened and resemble a crêpe.

History: The ancient Greeks and Romans ate pancakes, sweetened with honey; the Elizabethans ate them flavored with spices, rosewater, sherry, and apples. They were traditionally eaten in quantity on Shrove Tuesday or Pancake Day, a day of feasting and partying before the beginning of Lent.

Course: Breakfast

Prep Time : 15-20 minutes

Cook time : 11-15 minutes

Level Of Cooking : Easy

Ingredients :

  • 1 cup Whole Wheat Flour
  • 1cup oats flour
  • 2 cups palm sugar
  • 2 cups Milk
  • 18 Almonds, powdered
  • 6 Walnut kernels, powdered
  • 1/2 tsp Baking soda
  • 1/4 tsp Salt
  • 2 ripe bananas, mashed
  • Clarified butter/pure ghee for frying

Method:

Step 1.

In a mixing bowl take whole wheat flour, Oats flour, baking soda, Palm sugar, milk, Almond, walnut powder, mashed bananas, salt and mix the ingredients to thick pouring consistency.

Step 2.

Heat a little ghee on a non stick griddle/tawa and pour ladle full batter on it and spread a little gently.

Step 3.

Cook till golden brown on both the sides. Serve hot with honey or cubed strawberries.

Note:

Adding mashed, grated or chopped fruits or vegetables to your pancake batter adds vitamins and minerals as well as flavor.

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.

 

 

 

 

                     

 

Paneer Tikkis/cheese Cutlets

Vrat ki tikki 1Paneer Tikkis/ Cottage cheese cutlets

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.

 

Hi friends! here is a recipe for your Navratri fast that can never go wrong! You can simply enjoy these tikkis as snacks any other time of the year too. These Paneer tikkis can be prepared instantly and easily for the navratri Vrat. Delicious to eat and simple to make.

Navratri Fast

Navratri literal meaning is ‘nine nights’ and during these nine days the celebration of Durga Puja in India. Nine different incarnations of the Goddess Shakti, Adi Shakti, or the original creator, observer and destroyer of the universe, are worshipped during these nine days. The festival is part of the Hindu tradition and different regions in the country follow different rituals to perform puja on this auspicious occasion. In Eastern India, the last five days of Navratri the Goddess Shakti is worshipped in the form of Durga, in the Northern and Western parts of India people worship nine different incarnations of the Adi Shakti. People Observe fasts during this sacred period, as it is a popular belief that the Goddess fulfill the wishes of their devotees. Fasting has always been part of Indian festivities. Science has attested to the health benefits of fasting.

Ingredients:

  • 150 gms Paneer / cottage cheese
  • 2 medium size boiled Potatoes / 2 t cups mashed or grated boiled potatoes
  • 2 tbsp, Buck wheat flour / kuttu ka atta
  • 10 Cashew nuts, lightly roasted, coarsely powdered
  • 1 Green chili , finely chopped
  • 1 tsp Ginger, finely grated
  • 1/2 tsp Salt/ or as per taste
  • 1 tbsp Cilantro/ fresh coriander leaves, finely chopped
  • Ghee /Oil – for frying

Method :

Step 1.

Cook the potatoes in a pressure cooker with two cups of water. The moment pressure is formed, reduce the heat to low flame for 5 minutes, switch off the stove. Cool the cooker to room temperature, open the lid take out the potatoes, peel and mash the potatoes. keep aside.

Step 2.

In a mixing bowl grate paneer/ cottage cheese. Add mashed potatoes, salt, finely cut green chilies, finely grated ginger, cashew nuts, Buck wheat flour / Kuttu ka atta. Mix everything really well and make a soft dough.

Step 3.

Divide the mixture into eight equal parts. Roll each part of the mixture into round shape and pat each round in an oval.

Step 4.

Preheat three tbsp ghee /oil in a wok / non stick frying pan for frying Tikkis. Place Tikkis in hot ghee /oil for frying. Place 3 to 4 tikkis in the hot ghee /oil and fry until they turn golden brown in color from all sides.

Step 5.

Take out fried Tikkis on a paper kitchen towel lined plate. Similarly fry all the Tikkis.

Step 6.

Serve hot with Vrat wali chutney of coriander/ cilantro.

Nutrients in Cheese

Cheese is produced throughout the world; it is an ancient food with origins that predate recorded history. It is a dairy product made from pressed milk curds. Different varieties are made from unripened (fresh) cheese or ripened (aged) cheese.

Cheese is a delicious and nutritious food that is very versatile. You can add it to other dishes or eat it by itself. It’s convenient and portable. There are more than 300 varieties of cheese—including American, Cheddar, Mozzarella and Colby—many of which are available in various flavors, forms (chunks, slices, cubes, shredded, grated, crumbled, sticks, spreads) and packages to meet consumers’ needs.

Health Benefits Of Cottage Cheese:

The health benefits of cottage cheese include weight loss, a good supply of protein, B complex vitamins and healthy fats, and a reduced risk of breast cancer. Cottage cheese is also a good source of various minerals such as calcium, magnesium, potassium, phosphorous, zinc, and selenium which all play vital roles in many of the body functions.

Reduced Risk of Breast Cancer: The calcium and vitamin D found in dairy products, especially in cottage cheese, reduces the risk of breast cancer. Research conducted at the Harvard School of Public Health by Shin et al. found that in case of premenopausal women, the level of calcium and vitamin D actually helped in reducing the risk of breast cancer. This particular study was conducted over a period of 16 years.

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. For example, pregnant women need calcium and cottage cheese is a very good source for it. Cottage cheese also contains phosphorus, which is an important element found in bones that is also recommended during pregnancy.

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. The amount of calcium in cottage cheese is 8% of the daily recommended value. Calcium, found in milk and milk products such as curd or cottage cheese, helps in building strong bones throughout childhood and adulthood. Eating calcium-rich foods during pregnancy and later years is helpful, especially in osteoporosis and colon cancer. It also helps the nervous system in sending nerve impulse and controls weight gain and heart disease. These are just a few of the benefits of eating calcium-rich foods like cottage cheese.

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.

A Few Things to Consider:

There are certain risks involved in eating cheese, both of the cottage and grocery varieties. Some of these are particular risks for those people suffering from diabetes and hypertension (high blood pressure).

Higher Levels of Sodium: Salt is a major ingredient used at various stages of cheese and yogurt preparation. As per the research conducted by Demott, Hitchcock, and Sanders at the University of Tennessee, an average of 3.7 mg/g to 4.5 mg/g of sodium chloride is found in various dairy preparations, including cheese. The findings are almost double the federal government’s approved salt content level (2.7 mg/g).

Bacterial Contamination: One may experience bacterial contamination by eating cottage cheese or any other dairy product, if the milk has not been pasteurized properly. One of the most common diseases that is associated with unpasteurized milk, improperly cooked meat, poultry, and fish is listeriosis, which is caused by Listeria monocytogenes. This bacteria is particularly known to be risky for pregnant women and their developing fetus.

Cholesterol Levels in Cottage Cheese: The level of cholesterol in cottage cheese depends upon the type of milk used for preparing it. If whole milk is used for cheese preparation, the cholesterol content would be as high (33 mg per 1cup) as compared to low fat milk (10 mg per 1 cup) or no fat milk (4 mg per 1 cup). So, if you are health conscious, use low fat versions of cottage cheese to avoid extra fat intake and excessive cholesterol.

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.

Potato cury / Dahi aloo

Potatoes in curdPotato cury / Dahi aloo

Whether mashed, baked or roasted, people often consider potatoes as comfort food. It is an important food staple and the number one vegetable crop in the world. Potatoes are available year-round as they are harvested somewhere every month of the year.

The potato belongs to the Solanaceae or nightshade family whose other members include tomatoes, eggplants, peppers, and tomatillos. They are the swollen portion of the underground stem which is called a tuber and is designed to provide food for the green leafy portion of the plant. If allowed to flower and fruit, the potato plant will bear an inedible fruit resembling a tomato.

Potato cury / Dahi aloo

Hi friends! a very easy to prepare recipe. Dahi Aloo/ potato curry with puris was everyone’s favorite dish for breakfast/ brunch, especially in the olden days, when people lived in joint families and puris were considered to be the quickest to make.

Preparation Time: 15 minutes
Cooking Time: 6-7 minutes
Serves : 4

Ingredients:

  • 200 gms potatoes boiled and peeled
  • 1/2 tsp cumin seeds /jeera
  • 1/2 tsp fennel seeds /saunf, powdered
  • 1/4 tsp asafetida/hing
  • 1/2 tsp red chili powder
  • 1/2 tsp coriander powder
  • 1/2 tsp cumin
  • 1/2 tsp turmeric powder /haldi
  • 1 1/2 cup curds / yogurt/dahi , whisked
  • 1 tbsp olive oil/ or any other cooking medium
  • 1/2 tsp salt / or salt to taste
  • 2 tbsp green coriander , finely chopped

Method :

Step 1.

Boil the potatoes. Peel and cut the potatoes in small cubes in a mixing bowl. Keep aside.

Step 2.

Heat the oil in a pan and add the cumin seeds and asafetida. When the cumin crackles, add the, fennel seeds powder, coriander powder, chili powder and turmeric powder and sauté for a few seconds.

Step 3.

Add the boiled and cubed potatoes, salt and sauté till the spices /masala coats the potatoes evenly.

Step 4.

Add whisked curd mix and stirring continuously bring to a boil. Switch off the stove. Serve hot, garnish with the finely chopped coriander.

    Note:  Very good accompaniment with this curry  is Puris / Indian bread .

Health benefits of potatoes:

Potatoes are a very popular food source. Unfortunately, most people eat potatoes in the form of greasy French fries or potato chips, and even baked potatoes are typically loaded down with fats such as butter, sour cream, melted cheese and bacon bits. Such treatment can make even baked potatoes a potential contributor to a heart attack. But take away the extra fat and deep frying, and a baked potato is an exceptionally healthful low calorie, high fiber food that offers significant protection against cardiovascular disease and cancer.

Our food ranking system qualified potatoes as a very good source of vitamin B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid.

Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids, flavonoids, and caffeic acid, as well as unique tuber storage proteins, such as patatin, which exhibit activity against free radicals.

Blood-Pressure Lowering Potential

UK scientists at the Institute for Food Research have identified blood pressure-lowering compounds called kukoamines in potatoes. Previously only found in Lycium chinense, an exotic herbal plant whose bark is used to make an infusion in Chinese herbal medicine, kukoamines were found in potatoes using a new type of research called metabolomics.

Until now, when analyzing a plant’s composition, scientists had to know what they were seeking and could typically look for 30 or so known compounds. Now, metabolomic techniques enable researchers to find the unexpected by analyzing the 100s or even 1000s of small molecules produced by an organism.

“Potatoes have been cultivated for thousands of years, and we thought traditional crops were pretty well understood,” said IFR food scientist Dr Fred Mellon, “but this surprise finding shows that even the most familiar of foods might conceal a hoard of health-promoting chemicals.” Another good reason to center your diet around the World’s Healthiest Foods!

In addition to potatoes, researchers looked at tomatoes since they belong to the same plant family—Solanaceae—as Lycium chinense. Metabolomic assays also detected kukoamine compounds in tomatoes.

The IFR scientists found higher levels of kukoamines and related compounds than some of the other compounds in potatoes that have a long history of scientific investigation. However, because they were previously only noted in Lycium chinense, kukoamines have been little studied. Researchers are now determining their stability during cooking and dose response (how much of these compounds are needed to impact health).

Vitamin B6—Building Your Cells

If only for its high concentration of vitamin B6—1 medium potato contains over one-half of a milligram of this important nutrient—the potato earns high marks as a health-promoting food.

Vitamin B6 is involved in more than 100 enzymatic reactions. Enzymes are proteins that help chemical reactions take place, so vitamin B6 is active virtually everywhere in the body. Many of the building blocks of protein, amino acids, require B6 for their synthesis, as do the nucleic acids used in the creation of our DNA. Because amino and nucleic acids are such critical parts of new cell formation, vitamin B6 is essential for the formation of virtually all new cells in the body. Heme (the protein center of our red blood cells) and phospholipids (cell membrane components that enable messaging between cells) also depend on vitamin B6 for their creation.

Vitamin B6—Brain Cell and Nervous System Activity

Vitamin B6 plays numerous roles in our nervous system, many of which involve neurological (brain cell) activity. B6 is necessary for the creation of amines, a type of messaging molecule or neurotransmitter that the nervous system relies on to transmit messages from one nerve to the next. Some of the amine-derived neurotransmitters that require vitamin B6 for their production are serotonin, a lack of which is linked to depression; melatonin, the hormone needed for a good night’s sleep; epinephrine and norepinephrine, hormones that help us respond to stress; and GABA, which is needed for normal brain function.

Vitamin B6—Cardiovascular Protection

Vitamin B6 plays another critically important role in methylation, a chemical process in which methyl groups are transferred from one molecule to another. Many essential chemical events in the body are made possible by methylation, for example, genes can be switched on and turned off in this way. This is particularly important in cancer prevention since one of the genes that can be switched on and off is the tumor suppressor gene, p53. Another way that methylation helps prevent cancer is by attaching methyl groups to toxic substances to make them less toxic and encourage their elimination from the body.

Methylation is also important to cardiovascular health. Methylation changes a potentially dangerous molecule called homocysteine into other, benign substances. Since homocysteine can directly damage blood vessel walls greatly increasing the progression of atherosclerosis, high homocysteine levels are associated with a significantly increased risk for heart attack and stroke. Eating foods rich in vitamin B6 can help keep homocysteine levels low. In addition, diets high in vitamin B6-rich foods are associated with overall lower rates of heart disease, even when homocysteine levels are normal, most likely because of all the other beneficial activities of this energetic B vitamin.

A single baked potato will also provide you with over 3 grams of fiber, but remember the fiber in potatoes is mostly in their skin. If you want the cholesterol-lowering, colon cancer preventing, and bowel supportive effects of fiber, be sure to eat the potato’s flavorful skin as well as its creamy center.

Vitamin B6—Athletic Performance

Vitamin B6 is also necessary for the breakdown of glycogen, the form in which sugar is stored in our muscle cells and liver, so this vitamin is a key player in athletic performance and endurance.

Ref.http://www.whfoods.com/genpage.php?tname=foodspice&dbid=48

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.

Paniyaram/ spiced dumplings

Paniyaran 1

Paniyaram /spiced dumplings originated in Tamil Nadu ,south of India, these are made in a special utensil or cookware called paniyaram chatti which have molds in it like a muffin pan . It is the traditional cookware used for making the paniyaram / spiced dumplings and gives the them round ball like appearance. It is made with rice and black lentil/ urad dal batter . These are basically called appams or spicy dumplings, and are generally served for breakfast or as a snack. These are also known in South India as Kuzhi paniyaram ,appe, guliappa, gulittu, and gundponglu, etc.

The batter is made by soaking the ingredients like rice, black lentils and Fenugreek seeds overnight in water, grinding the contents, then letting the batter ferment. Salt is added after mixing, the batter and  is poured into the cookware pan’s compartments and placed on a low flame. After couple of minutes, the appams / paniyaram / spiced dumplings are flipped over to cook from the top . The Kuzhi paniyaram /spiced dumplings are ready to serve when they turns golden-brown  all around .

Hi friends !masala paniyaram/ spiced dumplings are very easy to make. These can be made with leftover idli batter at home. There are different versions of masala Paniyaram / spiced pancakes. Here is one recipe for you to enjoy!

Preparation time: 5 minutes

Cook time : 10 minutes

Cuisine : Indian , South Indian

Course: Breakfast / healthy snack

 Serves:

Ingredients:

  • 3 cups idli batter
  • 1 medium size onion, finely chopped
  • 1 green chili, finely chopped
  • 1 tsp ginger, finely grated
  • 1/4 tsp asafetida/hing
  • 1/2 tsp red chili powder(optional)
  • 2 tbsp Cilantro / coriander, finely chopped
  • 2 tbsp grated coconut
  • 2 tbsp carrot, finely grated
  • 1/4 tspsalt if required

Method:

Step1.

In a mixing bowl take the left over batter , add coconut, onions, green chili, ginger, carrot and salt, mix well.

Step 2.

On a medium flame heat the paniyaram chatti/ dumpling cookware with circular moulds . In each mould add a drop of cooking oil.

Step 3.

Take a spoonful of the batter mix and put in each mould leaving 1/4 of the mould empty.

Step 4.

Reduce the heat to low flame and allow the batter mix to cook for 1-2 minutes.

Step 5.

When the batter is firmed in the moulds, turn each paniyaram/ dumpling, in each mould with the help of a skewer or tip of the knife so that the other side get cooked and becomes golden brown.

Step 6.

Check the paniyaram/ dumplings for even cooking, turn once or twice for uniform cooking. Remove the cooked paniyaram/ dumpling from the cookware mould and serve hot with coconut chutney / sambar or both chutney and sambar.

 Note: Many variations can be tried with the basic recipe.

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.