Healthy Snacks

Bhindi Kurkuri/Crispy Okra

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Bhindi Kurkuri.JPGBhindi Kurkuri/Crispy Okra

 

Hi friends! Here is and easy to prepare crispy Okra/Ladyfingers/bhindi recipe.Available year round, lady finger (Aka Okra) better known  as bhindi- can be consumed for its many health benefits.

Ingredients:

  • 500 grams Okra/Ladyfingers/bhindi
  • 1/2 cup Chick pea flour /Gram flour /besan
  • 2 tbs spoons rice flour
  • 1 tsp Dry mango powder/ Amchur
  • 1 tsp Red chilli powder
  • 1 tsp Cumin roasted and powdered
  • 1 1/2 tsp Salt /or to taste
  • Oil for deep frying

Method:

Step 1.

Wash the Okra/Ladyfingers/Bhindi very well .  Trim the ends and halve each Okra/Ladyfingers/Bhindi vertically first and then slice each half into thin strips.

Step 2.

In a deep bowl take the thin stripes of Okra/Ladyfingers/Bhindi add Chick pea flour /Gram flour /besan, rice flour , salt, cumin powder, red chili powder and Dry mango powder/ Amchur and dry mix well.

Step 3.

Drop handful of quoted slices into the hot oil and deep fry on medium heat till golden brown and crisp. Drain on absorbent kitchen towel.

Step 4.

Serve hot with Vegetable biryani and pulaos.

Health benefits of Okra/Ladyfingers/Bhindi :

This green, longitudinal gooey-gooey vegetable is used in multiple ways such as, to thicken soups, it can also be eaten sautéed, cooked in typical southern gravy, or even in pickled form. Lady finger is known as a nutritional power and has myriad health benefits because of the plethora of nutrients it contains including minerals, vitamins, fiber and carbohydrates. Check out some of the amazing health benefits of Okra/Ladyfingers/Bhindi

1.Helps you Lose WeightBhindi is low in calorie and is suitable for weight loss purpose. 2. Alleviates Symptoms of Asthma Okra is also rich in Vitamin C, known to alleviate symptoms of asthma.

3.Improves Digestion and Lowers Cholesterol Rich in fiber, bhindi helps with two very common problems faced by people worldwide. One of them is Indigestion. Fiber helps increase bulk of stool by dissolving in water present in the gut. This helps with constipation and straining and makes excretion easy. Second problem that fiber can help with is High Cholesterol. Soluble fiber in gut absorbs cholesterol from food, prevents its absorption and eliminates it from the body.

4.Improves Immunity Bhindi also contains antioxidants along with vitamin C. These constituents of bhindi act as immune boosters against harmful free radicals and also support the immune system.

Ref.http://htv.com.pk/nutrition/surprising-health-benefits-lady-finger-bhindi

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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Onion Patty/Onion Kachori

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Pyaaz Kachori.JPGOnion Patty/Onion Kachori

Hi friends! Happy holi to all of you. Here is an easy recipe of lip smacking, onion filled Spicy Snack for HOLI! These crisp, deep-fried Kachoris stuffed with an onion filling are so irresistible.

Preperation time:10 minutes

Cook time: 25 minutes

Total time: 30 minutes

Cuisine: Indian, Snacks

Serves: 12

Ingredients:

For the Filling:

  • 3 tea cups finely chopped onions
  • 1 potatoes, boiled, peeled and coarsely mashed
  • 3 tbsp fresh coriander/cilantro/ dhaiya leaves, finely chopped
  • 1 tsp salt/ or to taste
  • 2 tbsp oil
  • 1tsp cumin seeds
  • 1/4 tsp asafetida/heeng
  • 2 tbsp coriander seeds, coarsely ground
  • 2 tbsp chick pea flour /besan
  • 2 tbsp amchoor /dried mango powder
  • 6 cloves of garlic, crushed
  • 1 tsp ginger finely grated
  • 3green chilies, remove the seeds, finely chopped
  • 1 tsp red chili powder
  • Cooking oil to deep fry

For the dough:

  • 2 tea cups All purpose flour /maida
  • 1/4 tea cup cooking oil
  • 1 tsp salt /or to taste

 Method:

To make the dough:

Step 1.

In a deep bowl take all purpose flour/ maida, add 4 tbsp oil, 1 tsp salt and knead into a firm dough using water gradually.

Step 2.

Cover the dough with a damp kitchen cloth and keep aside for 15 minutes.

For the filling:

Step1.

In a heavy bottom pan/ wok heat 2 tbsp oil in a broad pan. Add asafetida, cumin seeds, , and coarsely ground coriander seeds.

Step 2.

Sauté for half a minute when cumin starts crackling, add finely chopped onions, salt and continue to sauté.

Step 3.

When onions are lightly golden browned, add ginger, garlic, green chilies, red chili powder, and dried mango powder. Mix well and sauté for a few second more,.

Step 4.

Add boiled and coarsely mashed potatoes, and gram flour and finely chopped coriander/cilantro/ dhaiya leaves . Mix well, cook for 2-3 minutes. Switch off the stove.

Step 5.

Remove the onion feeling in a bowl and let it cool to room temperature

Step 6.

Divide the dough in twelve equal portions. Roll out each portion of the dough into a 2½ diameter circle. Place 2-3 tbsp of the onion filling in the centre.

Step 7.

Bring the edges and press gently to close. Pat with hands to flatten the kachori, keeping the sides thin. Prick with a fork.

Step 8.

Repeat the same process with remaining portions of the dough.

Step 9.

Heat oil in a deep heavy bottom pan/ wok deep-fry the kachoris on high heat till golden. Drain on an absorbent kitchen napkin and serve hot with coriander/ sweet & sour tamarind chutney .

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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Green Chili Fritters

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Green Chili Fritters.JPGGreen Chili Fritters

Hi friends! Green Chili fritters / Pakora are delicious and in  winter can be served with a hot cup of Indian masala tea. It’s a simple and easy recipe .

Prep time: 5 minutes

Cook time: 15minutes

Cuisine : Snacks,

Cuisine: North Indian

Serves: 2

Ingredients :

  • 2 long  green chilies / pepper
  • 1/2 cup grated Onion
  • 1/4 cup boiled mashed potatoes
  • 1/2 tsp red chili powder
  • 1/2 tsp turmeric powder
  • 1 tsp Coriander powder
  • 2 tsp Fennel powdered
  • 2 tsp dry mango powder/amchur powder
  • 1/2 tsp salt or as per taste
  • 2 tbsp cooking oil
  • Oil for deep frying

For the fritter/pakora batter:

  • 1 cup gram flour /besan
  • 2 tbsp rice flour
  • 1/4 tsp of baking soda
  • 1/2 tsp red chili powder
  • 2/3 tsp salt or/ as per taste

Method:

Step 1.

Wash the chilies, wipe them with kitchen towel, slit each chili lengthwise towards the center vertically without  slitting completely as chili has to be stuffed.

Step 2.

Heat two table spoon oil in a pan/wok , add grated onion. Sauté the onion lightly, add mashed potatoes siring and mixing well. Add salt, turmeric, chili powder, coriander powder, Fennel/saunf powder, and dry mango/amchoor powder, mix well. Cook on low flame for 2-3 minutes more, switch off the stove.

Step 3.

Cool the filling mixture to room temperature. Fill the slit chilies with a table spoon of  stuffing gently . Keep aside.

Step 4.

In a mixing bowl take the gram flour, rice flour, chili powder ,baking soda and salt.

Step 5.

Gradually add water to make thick batter and whisk the batter until smooth.

Step 6.

Heat  oil in a wok/kadai or heavy bottom deep pan.

Step 7.

Dip the stuffed chilies one by one in the batter coating the chili from all sides. Gently slide in the hot oil. Fry big chili one at a time. Fry at medium heat until golden brown in color. Remove with a slotted spoon on a kitchen towel to remove excessive oil .

Serve the Green Chili fritters/ hari mirch pakora with tangy coriander chutney and hot cup of tea.

Notes

1.Remove the seeds after slitting the chili.

Health benefits of green chilies:

  • Taking spicy dishes with a lot of chilies and fiery capsaicin or green bell pepper in the summer months will result in cooling down your body by sweating process.
  • Biting a raw green chillies will result in the pain you feel and help to dissolve blood clots and aids in digestion.
  • Intake of it will help a lot in your heart related problems. Eating green chili protects from health problems.
  • It increases your metabolism by burning your calories.
  • It helps you to keep you in better mood.
  • It is a good medicine for arthritis.
  • High amounts of the antioxidant beta-carotene, in it supports the cardiovascular system a lot.
  • The benefits of eating green chilies for health care of eyes and immune system.
  • Helps a lot in blocking the cholesterol content in the body.
  • Vitamin A in it will helpful in the health and maintenance of bones, teeth, mucous membranes.
  • Vitamin C in it plays a key role in the maintenance of bones, teeth and cartilage.
  • It promotes a good health in Intestines.
  • It is a good treatment for nerve-related disorders like persistent pain, psoriasis and neuropathy.
  • It acts as a natural pain reliever that is potent enough to help treat conditions like osteoarthritis.
  • It helps a lot in facial twitching.
  • It helps you to keep away from wrinkles.
  • It acts as an anti inflammatory medicine for skin related issues.
  • It helps maintain the health of the skin.
  • Vitamin C in it helps in the cure of wounds.
  • As an antioxidant, it strengthens overall health and helps the body fight infections.
  • Vitamin C in it will help in providing a glowing skin.

Ref. https://beautyhealthtips.in/incredible-benefits-of-indian-green-chillies/

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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Aam papad / Mango jelly

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aam papadMango jelly/Aam Papad

Aam Papad/Mango jelly

Hi friends, here is a recipe of traditional tangy Indian dessert made of mango pulp mixed with concentrated sugar and dried under sun. Mango Papad / jelly  is  healthy and very easy to prepare at home.  Homemade Aam Papad/Mango jelly is simply delicious. one of the most tasty & delicious mouthwatering mango papad that we ate many times in our childhood can now be made at home hygienically and enjoyed .

Preparation time: 10 minutes

Cooking time : 20-25 minutes

Drying time: Two days in strong sunlight/ or three days indoors

Course: Indian dessert

Ingredients:

  • Mangoes – 2 big(500 grams)
  • Sugar – 100 gms
  • 1/4 tsp salt

Method:

Step 1.

Wash, peel and cut mangoes into cubes.

Step 2.

Take the cubes in a blender ,add  sugar and blend in to a fine paste without water .

Step 3.

Put the pulp of mangoes and sugar in a sauce pan then place it on the high flame to boil. After it comes to boil, reduce heat to low flame. Cook for 20 -25 minutes stirring constantly.

Step 4.

Take a non stick tray or grease a plate with Ghee, pour the cooked mango pulp in the plate and spread it into a thin layer  lightly in the greased  tray.

Step 5.

Now keep the tray covered with a thin muslin cloth out in the sun to dry for two days. In the strong sun light when it is very hot then the Mango Papad will be dried and ready in two days.

 OR

We can keep the plate in the room under the fan .This way Mango Papad also but takes longer to dry.

Step 6.

Remove  the dried Mango Papad with a knife from the sides of the plate. It will come out completely. Once the Mango Papad / jelly has dried completely take it out with a knife on a plate. Cut this Mango Papad /jelly in to desired shapes and sizes. These pieces of cut Mango Papad/ jelly  can be placed together  one over the other in layers.

Note

If the Mango Papad / jelly is slightly wet then it will stick to the plate, in this happens then keep the Mango Papad /jelly to dry for some more time.

Possible health benefits of mangoes:

Mangoes have been named the most widely consumed fruit in the world.

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.

Many studies have suggested that increasing consumption of plant foods like mangoes decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.

Age-related macular degeneration

The antioxidant zeaxanthin, found in mangoes, filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration.3

A higher intake of all fruits (3 or more servings per day) has also been shown to decrease risk of and progression of age-related macular degeneration.

Asthma prevention

The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, found in mangoes, papaya, apricots, broccoli, cantaloupe, pumpkin and carrots.

Cancer

Diets rich in beta-carotene may also play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health’s Department of Nutrition5 and has been shown to have an inverse association with the development of colon cancer in the Japanese population.4

In a study conducted by Texas AgriLife Research food scientists who tested mango polyphenol extracts in vitro on colon, breast, lung, leukemia and prostate cancers, mangoes were shown to have some impact on all cancers tested but were most effective with breast and colon cancers. The researchers are hoping to do a small clinical trial with individuals who have increased inflammation in their intestines with a higher risk for cancer for further proof for the efficacy of using mangoes in cancer prevention or treatment.7

Bone health

Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption can be achieved by eating a proper intake of fruits and vegetables, and is important for improving calcium absorption essential for optimal bone health.6

Diabetes

Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of mango provides about 3 grams of fiber.

The Dietary Guidelines for Americans recommends 21-25 grams of fiber per day for women and 30-38 grams for men.

Digestion

Mangoes, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.

Heart disease

The fiber, potassium and vitamin content in mangoes all help to ward off heart disease. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.

Skin and Hair

Mangoes also great for your hair because they contain vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.

Adequate intake of vitamin C, which 1-cup of mango per day can provide, is needed for the building and maintenance of collagen, which provides structure to skin and hair.

Ref. http://www.medicalnewstoday.com/articles/275921.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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Cholia/green chikpeas kebabs

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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.

 

Bondas

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BondasHi friends ! Bonda is a typical South Indian snack that has various sweet and spicy versions of it in different regions. Here is a simple, easy to make Aloo bonda recipe, deep fried savory appetizer made with spicy potato mix. When they are serve hot they are crispy outside and soft inside.

Ingredients:

For Bonda

  • 4 medium potatoes, boiled, peeled and mashed
  • 1 medium size onions, Finely chopped
  • 1 tbsp oil
  • 1/4 teaspoon turmeric (haldi)
  • 1/2 tsp mustard seeds
  • 1/4 tsp asafetida /hing
  • 1/2 tsp baking soda
  • 1/4 tsp red chili powder
  • 2/3 tsp salt or / salt to taste
  • 1/2 cup of water Approx.
  • Oil for deep frying

Method:

For Batter

Step 1.

In a mixing bowl take gram flour /besan, salt ,rice flour, red chili powder and baking powder. Add water carefully to make a thick and smooth batter. Keep aside.

For Bonda

Step 1.

Heat a table spoon oil in a frying pan on medium heat, add mustard seeds as the seeds crack add curry leaves, turmeric and onions. Fry till onions become translucent or very slightly change colour .

Step 2.

Add potatoes, red chili powder, and salt. Mix well and stir fry for about 2-3 minutes over medium heat. Add cilantro mix it well. Turn of the heat.

Step 3.

Cool the cooked spiced potato, onion mix. Divide the mix into about 15 equal portions and make each portion into a smooth round ball shape with your palms. Keep ready all the bondas in a tray, for frying.

Step 4.

Heat oil in a frying pan for deep frying on medium high heat. To check if the oil is ready, put one drop of batter in oil. The batter comes up right away.

Step 5.

Dip the potato balls into the batter one at a time, making sure the potato balls are fully coated with the batter. Then, gently slid each batter coated potato ball in the frying pan.

Step 6.

Turn them gently until fried on all sides. Fry till the bondas are golden-brown from all sides.Serve bondas hot with Coconut chutney.

 Good points:

Low in cholesterol

High in selenium

High in thiamin

High in vitamin A

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.

 

Red beans Galouti Kebabs

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Red beans Kebabs.jpg

Red Bean /Kidney bean /Rajma Kebabs

The kidney bean is a variety of the common bean Phaseous vulgaris. It is named for its visual resemblance in shape and color to a kidney. Red kidney beans can be confused with other beans that are red, such as adzuki beans.There are different groups of kidney beans, such as:

  • Red kidney bean (also known as: common kidney bean, Rajma in India, Surkh(Red) Lobia in Pakistan).
  • Light speckled kidney bean (and long shape light speckled kidney bean).
  • Red speckled kidney bean (and long shape light speckled kidney bean).

What are kebabs ?

Kebab (also kebap, kabob, kebob, or kabab) is a Middle Eastern, Eastern Mediterranean, and South Asian dish of pieces of meat, fish, or vegetables roasted or grilled on a skewer or spit[.

Hi friends !The Galouti kebabs were made famous by “Lucknow”, India ‘s royal chefs. ‘Galouti’ or ‘Galawati’ means melt in the mouth. A mix of kidney beans and Indian spices, with corn flour, all purpose flour are shallow fried to gorgeous brown.These are definitely  delicious, easy to make vegetarian kebabs, will melt in your mouth once you have tasted them.

Prep time : Overnight soaking

Cook time : 25 + 20 minutes

Cuisine : Indian, Utter Pradesh

Course: Appetizers

Serves : 4

Ingredients:

  • 1 cup kidney beans/  Red Bean / Rajma
  • 1 small sized onion, chopped fine /1/2 cup finely chopped onion
  • 1small sized tomato, finely chopped
  • 2 green chilies, finely chopped
  • 1 tsp ginger, finely grated
  • 1 tbsp garlic , crushed
  • 2 tbsp Cilantro /coriander leaves/ finely chopped
  • 1 tsp fresh lemon juice
  • 1/2 tsp Red chili powder
  • 2 tbsp Corn flour
  • 2 tbsp all purpose flour / maida
  • 1 tsp Salt / or salt to taste
  • Oil for fryingDry Roast:
  • 4 cloves
  • 1 tbsp poppy seeds / khus khus
  • 2 green cardamoms
  • 1 black cardamom
  • 1 tsp cumin seed /jeera
  • 1/2 tsp cinnamon powder
  • 1tsp chironji /Charoli
  • 9 cashew nuts

Method:

Step 1.

Wash and soak Red beans / Rajma /kidney beans overnight in 500 ml water.

Step 2.

In a pressure take the soaked Red beans / Rajma /kidney beans along with the water soaked in. Close the lid and place the cooker on high flame. The moment full pressure is formed, reduce the heat to low lame. Let it cook for 25 minutes, switch off the stove.

Step 3.

When the cooker cools down to room temperature, open the lid and drain and transfer the boiled Red beans / Rajma /kidney beans to a mixing bowl. Keep aside.

Step 4.

Dry roast cumin/ jeera, cinnamon, green and black cardamoms, cloves and cashew nuts, chironji and poppy seeds / khus khus. Cool to room temperature and grind to a fine powder.

Step 5.

Add red chili powder, salt, and dry roasted ground masala, to the / Rajma /kidney beans in the mixer jar. Grind Red beans / Rajma /kidney beans into a coarse paste. Remove it in a mixing bowl.
Step 5.

Add chopped onion, tomatoes ,green chilies , chili powder, grated ginger, garlic paste, lemon juice, corn flour , all purpose flour / maida and mix well. Make elongated kebabs from the mixture.

Step 6.

Heat oil in a non- stick wok / pan fry and shallow fry the kebabs till equally done on all sides. Serve the delicious kebabs hot with green garlic chutney / coriander chutney.

The health benefits of red kidney beans:

Prevents diabetes

Red kidney beans fall in the category of low glycemic index foods and they do not spike the blood glucose levels post meal in diabetics. In other words, they raise the blood glucose levels very slowly. Also, they contain good quality carbohydrates and lean protein which makes them a healthy option. And the cherry on the cake is that they are low in fat too. Also, the two amino acids which regulate insulin levels — arginine and leucine are present abundantly in red kidney beans.

Lowers cholesterol levels

Rajma is a tremendous source of soluble fibre which helps lower cholesterol levels. Soluble fibre forms a gel when it comes in contact with the stomach contents and this binds the cholesterol and prevents its re-absorption back into the system, thus lowering blood cholesterol levels.

Prevents hypertension 

Nutritious red kidney beans are also a very good source of potassium and magnesium along with soluble fibre and protein which helps maintain blood pressure within normal range and protects the over-all heart health. Potassium and magnesium dilate the blood vessels and arteries thus assuring smooth blood flow.

Helps lose weight

These fibre-rich beans when consumed, occupy a lot of space in the stomach thus providing a feeling of fullness for a longer period of time and they are low in fat too. This makes it an appropriate pre-workout option as it will provide sustained energy throughout.

Strengthens the immune system

The health benefits of rajma are not just limited to its fibre and protein content as it is full of antioxidants too. These antioxidants boost our immune system and protect it from the harmful effects of free radicals by scavenging them and limiting the damage. Antioxidants are also believed to have anti-ageing properties.

Combine rajma with vegetables in the form of salads or soups to make it more nutritious. Eating red kidney beans every day can become boring or monotonous, here is another interesting way to incorporate it in your daily diet: Red kidney bean flour/powered beans can be added to wheat flour to make more nutritious chapattis or Indian flat bread, khakra, wraps, chilas, dosas, pancakes, etc.

Ref. http://www.thehealthsite.com/fitness/5-health-benefits-rajma-or-red-kidney-beans/

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.

 

 

Baby Potatoes

~ saanjhachullha ~ Leave a comment

 

Fried Baby PotatoesBaby potatoes

Baby potatoes are the potatoes which are removed from the soil before they are fully grown. Because of this , baby potatoes have a sweeter flavor. Baby potatoes usually have a pale brown thin outer skin. They are used all over the world in a variety of dishes like salads, vegetable accompaniments to even main courses. Baby potatoes can be cooked using various recipes, can be baked, grilled, steamed, broiled, roasted, stir fried, etc.

Hi friends !If you are looking for a simple and spicy dish to go well with rice pilaf, this is a very easy recipe with baby potatoes.

Prep time: 5 minutes

Total Cook time: 20 minutes

Serves: 4
Cuisine: Indian

Category: Side dish

Ingredients:

  • 1/2 Kg small /baby Potatoes
  • 1 tsp Red chilie powder
  • 12 Sambar Onions (shallots)
  • 12 Garlic pods
  • 2 tbsp White vinegar
  • 1/2 level tsp Salt /to taste
  • 1/2 cup Oil

Method:

Step 1.

In a pressure cooker wash and put baby 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. After five minutes switch off the stove. When pressure cooker cools down to room temperature open the lid and take out the potatoes, peel the skin and keep aside.

Step 2.

Grind together without water, sambar onions /shallots / pearl onions, garlic pods, and white vinegar to a smooth paste. Keep aside.

Step 3.

Heat 2 tbsp oil in a frying pan. Add and sauté the peeled baby potatoes over low flame for a few minutes. Keep on tossing well, so that the potatoes become golden brown and crisp all around. Remove the fried potatoes in a bowl and keep aside.

Step 4.

In the same pan add left over oil and heat , add the onion, garlic, vinegar ground paste and sauté for a minute ill garlic ginger paste slightly changes colour. Add fried potatoes to the fried paste and gently mix. Cover and cook over low flame, stirring and mixing the potatoes frequently.

Step 5.

After 5– 8 minutes of cooking on low flame, when the paste is well coated and blended with the potatoes ,( it would have coated the potatoes well). Switch off the stove.

Step 6.

Serve hot Garnishing it with finely chopped cilantro /Coriander leaves. It goes very well with rice pilaf.

Note:

If baby potatoes are not available big potatoes can be cut in big cubes.

Frying the potatoes in the beginning, before adding the onion paste will ensure a lovely golden colour and enhanced taste.

Ref.http://www.caloriecount.com/calories-fresh-easy-baby-potatoes-i296013

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.

 

Sesame Delicacy / Til Laddoos

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IMG_3838.jpgSesame Delicacy / Til khoyaLaddoos

 

Sesame seeds add a nutty taste and a delicate, almost invisible, crunch to many Asian dishes. They are also the main ingredients in tahini (sesame seed paste) and the wonderful Middle Eastern sweet call halvah. They are available throughout the year.Sesame seeds may be the oldest condiment known to man. They are highly valued for their oil which is exceptionally resistant to rancidity. “Open sesame”—the famous phrase from the Arabian Nights—reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity. The scientific name for sesame seeds is Sesamun indicum.

Sesame Delicacy / Til Khoya Ladoo

Hi friends ! Here is another recipe for the winter season. Specialty of this recipe is total success to even a first time cook too ! Winter is the season to have Sesame seeds laddoos or other sweets made of sesame seeds. They are scrumptious and give body warmth during cold season.

Preparation time : 5 minutes

Cooking time : 10 minutes

Level of cooking : Easy

Cuisine : Indian

Category : Indian Desserts

Makes : 15 Laddoos

Ingredients :

  • 1 1/2 cup white Sesame seeds (Til)
  • 2 cup Khoya /Mawa/ grated
  • 1/2 cup Sugar (as per taste 1/4 cup can be increased for sweeter taste)
  • 16-18 Almonds, finely powdered
  • 1 tbsp slivered almonds (for garnishing)
  • 3 Green Cardamoms

Method :

Step 1.

Clean sesame. Heat a heavy bottom pan / kadahi /wok and dry roast sesame till they turn light brown (Sesame are roasted very quickly, takes about five minutes). Cool and grind in a mixer. Keep aside.

Step 2.

Grind sugar finely in the mixer. Remove the skin of the cardamoms and grind the seeds.Keep aside.

Step 3.

Grind the almonds to a fine powder, keep aside.
Step 4.

In a pan , fry khoya for two minutes. Turn off the stove. (You can also use a microwave for the same).

Step 5.

Add ground sesame seeds, almonds to the fried khoya and mix well. To this mixture add ground cardamoms and sugar blend it well.The sesame laddoo mix is ready.

Step 6.

Make small table tennis ball size  laddoos from this mix. Garnish the laddoos with slivered almonds. Fresh delicious laddoos are ready to serve , they can be stored for 1-2 weeks.

Note:

  •  Wait for the Laddoo mixture to cool a bit, before making the laddoos.
  • For best results apply a little clarified butter on your palms before starting to make the laddoos .

How to Select and Store

Sesame seeds are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you can purchase in the bulk section, make sure that the bins containing the sesame seeds are covered and that the store has a good product turnover to ensure maximal freshness.

Whether purchasing sesame seeds in bulk or in a packaged container, make sure there is no evidence of moisture. Additionally, since they have a high oil content and can become rancid, smell those in bulk bins to ensure that they smell fresh.

Unhulled sesame seeds can be stored in an airtight container in a cool, dry, dark place. Once the seeds are hulled, they are more prone to rancidity, so they should then be stored in the refrigerator or freezer.

Health Benefits of Sesame seeds:

Not only are sesame seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.

Rich In Beneficial Minerals

Sesame seeds are an excellent source of copper, a very good source of manganese, and a good source of magnesium, calcium, phosphorus, iron, zinc, molybdenum, and selenium.

How to Enjoy

A Few Quick Serving Ideas
  • Add sesame seeds into the batter the next time you make homemade bread, muffins or cookies.
  • Use the traditional macrobiotic seasoning, gomasio, to enliven your food. You can either purchase gomasio at a health food store or make your own by using a mortar and pestle. Simply mix together one part dry roasted sea salt with twelve parts dry roasted sesame seeds.
  • Sesame seeds add a great touch to steamed broccoli that has been sprinkled with lemon juice.
  • Spread tahini (sesame paste) on toasted bread and either drizzle with honey for a sweet treat or combine with miso for a savory snack.
  • Combine toasted sesame seeds with rice vinegar, soy sauce and crushed garlic and use as a dressing for salads, vegetables and noodles.
  • Ref.http://www.whfoods.com/genpage.php?tname=foodspice&dbid=84

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.

 

 

Chili Paneer/cottage cheese

~ saanjhachullha ~ Leave a comment

Chili Paneer

Chinese cuisine includes styles originating from the diverse regions of China, as well as from Chinese people in other parts of the world including most oriental nations. The history of Chinese cuisine in China stretches back for thousands of years and has changed from period to period and in each region according to climate, imperial fashions, and local preferences. Over time, techniques and ingredients from the cuisines of other cultures were integrated into the cuisine of the Chinese people due both to imperial expansion and from the trade with nearby regions in pre-modern times, and from Europe and the New World in the modern period. In addition, dairy is rarely—if ever—used in any recipes in the style. In India people created their own distinct flavors of Chinese cuisine.Chinese society greatly valued gastronomy and developed an extensive study of the subject.

Ref:  Wikipwedia

Hi friends! Here is an easy recipe of  Chilli Paneer. It is a yummy and nutritious recipe from Chinese cuisine to Indian flavor. Chilli Paneer can also be eaten along with Veg chow mein or fried rice.

Ingredients :

For Batter:

  • 1/2 cup Corn flour
  • 1 tbsp Maida /All purpose flour
  • 1/4 tsp baking powder
  • 1 tsp Soya sauce
  • 1/2 level tsp salt / or salt to taste

Other Ingredients :

  • 200 grams Paneer
  • 1 Green Capsicum , cut into 1″ square pieces
  • 1/2 cup Spring onions, finely chopped
  • 2 tbsp Tomato Sauce
  • 1/4 cup Olive oil
  • 2 tsp Vinegar
  • 2 tsp Soya Sauce
  • 2 tsp Chilly Sauce
  • 2 Green Chilies , finely chopped
  • 1tsp Ginger , finely grated
  • 2 tsp Garlic, finely chopped
  • 1/2 tsp Salt /or to taste
  • 1/4 tsp Black Pepper Powder 1 tsp sugar
  • 1/4 tsp Chili flakes

Method :

Step 1.

In a bowl take all the ingredients for the batter and make a smooth, thick batter by adding gradually (approximately ¼ cup of ) water.

Step 2.

Dip the paneer / cottage cheese pieces in the batter, coating the pieces nicely and deep fry in hot oil till the paneer /cottage cheese pieces are golden brown. Drain on a tray lined with absorbent paper and keep aside.

Step 3.

Heat the oil in the pan, on high flame, sauté ginger, garlic and green chilies for a minute or so. Add green capsicum and fry for two minutes.

Step 4.

Take one tbsp corn flour in 1/4 cup water till all lumps disappear. Add the tomato sauce , chili sauce, soya sauce, Vinegar, sugar, chili flakes, black pepper corn flour paste and salt and allow it to come to a boil. Now add paneer / Cottage cheese pieces, mix all the ingredients on a low flame till everything is well blended thoroughly.

Step 5.

Serve immediately garnished with the spring onions. This scrumptious, piping hot Chili Paneer can be enjoyed with noodles or fried rice.

Paneer is a type of cheese. It is the Indian name for cottage cheese. Paneer, unlike other cheeses, has not been matured and it is rather bland. Cheese is nutritious food made mostly from the milk of cows but also other mammals, including sheep, goats, buffalo, reindeer, camels and yaks. The milk is curdled using some combination of rennet (or rennet substitutes) and acidification. Bacteria acidify the milk and play a role in defining the texture and flavor of most cheeses. There are hundreds of types of cheese.

Health Benefits of Cottage Cheese:

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

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

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

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.

 

 

 

Raw Banana Cutlets

~ saanjhachullha ~ Leave a comment

Raw banana cutlets G

Raw Banana Cutlets

Hi Friends! Another of my never failing , healthy, delicious cutlet recipe with raw bananas and potatoes. It can be ready in no time, a perfect tea time snack.

Preparation time: 15-20 minutes

Cook time: 10-15 minutes

Cuisine: Indian

Course : Healthy snack/Appetizers

Serves: 4

Cooking time : 30 minutes

Ingredients:

  • 400 gms Raw bananas
  • 2 medium size boiled Potatoes / to give 2/3 cup mashed
  • 2 tbsp Buckwheat flour/Kuttu ka aata
  • 2/3 level tsp salt /or salt to taste
  • 1/4 tsp Black Pepper
  • 1 green chili , finely chopped
  • 1 tsp ginger, finely grated
  • 1 tbsp Green coriander/ Cilantro / dhaniya , finely chopped
  • 10 Cashew nuts, lightly roasted, and cut into small pieces
  • Oil – to fry cutlets

Method:

Step 1.

Wash the bananas properly, put bananas in a pressure cooker, add 1/2 cup of water. Close the cooker lid and place the pressure cooker on a high flame. The moment full pressure is formed, switch off the stove. When cooker cools down to the room temperature, open the lid and take out the bananas. Remove the peel of each banana, mash in a mixing bowl and keep aside.

OR

Place the bananas in a microwave safe dish and cook in the microwave for 3 minutes. When bananas cool down to the room temperature, remove the peel from all bananas and mash. Keep mashed bananas aside.

Step 2.

Wash the potatoes properly, and put in a pressure cooker, add 1/2 cup of water. Close the cooker lid and place the pressure cooker on a high flame. The moment full pressure is formed, switch off the stove. When cooker cools down to the room temperature, open the lid and take out the potatoes. Remove and peel the potatoes, mash in a mixing bowl and keep aside.

Step 3.

In a mixing bowl take mashed potatoes, bananas, buckwheat flour / Kutu ka aata,salt, black pepper, green chilies, grated ginger and green coriander. Mix all the ingredients well . Divide the mixture into eight equal portions and keep aside.

Step 4.
In a non-stick pan take two tbsp oil and heat. Take each portion of the mixture in your hands, roll it into a round ball then press gently with your palms to flatten it. Slide gently as many cutlets as the pan can take easily fry in hot oil. Fry on medium flame till both sides turn light golden brown. Carefully take out the cutlets in a tray lined with the paper kitchen towel.

Step 5.

Serve hot with coriander / mint chutney.

Notes:

  • For best results, while using boiled potatoes, for preparing any type of cutlets , do not use the potatoes immediately after they are boiled. Cool them in the fridge for 1/2 an hour or so and then use for making the cutlets.
  • If NOT making cutlets for fast/Navratri vrats, you can use corn flour instead of Buckwheat flour/Kuttu ka aata

The Health Benefits of Green Bananas :

4 Body Benefits of Green Bananas

GREEN BANANAS ARE HIGH IN FIBER.

Just one cup of boiled green bananas contains 3.6 g of fiber, which satisfies 14 percent of your daily value! And as you may or may not already be aware, there is a decent correlation between the consumption of high fiber food and lowered instances of disease, such as diabetes. Bottom line? The stuff is good for you.

GREEN BANANAS INCREASE YOUR BODY’S ABILITY TO ABSORB NUTRIENTS.

Green bananas contain compounds called short chain fatty acids (SCFAs), which nourish the cell tissue lining of the small intestine, dramatically enhancing the body’s capacity to absorb nutrients .

GREEN BANANAS ARE HIGH IN POTASSIUM.

Just like yellow bananas, green bananas are just as high in potassium. For instance, just one cup of boiled green bananas contains 531 mg of potassium. Compare this with the American Heart Association’s recommended intake of 4,700 mg of potassium per day.

GREEN BANANAS CONTAIN RESISTANT STARCH.

By definition, resistant starch (RS) is any starch that is not digested in the small intestine but passes to the large bowel. And according to research conducted by Janine Higgins of the University of Colorado Health Sciences Center, there is strong evidence to suggest that RS intake is associated with several changes in metabolism which may have positive health benefits such as:

  • Decreases glycemic and insulinemic responses
  • Lowers plasma cholesterol and triglyceride concentrations
  • Improves whole body insulin sensitivity
  • Increases satiety, and reduces fat storage.

Ref. http://runjanellerun.com/2013/06/the-health-benefits-of-green-bananas/

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.

Spicy Kebabs

~ saanjhachullha ~ Leave a comment

Lentil Kebabs with dip

Spicy Kebabs with yogurt dip

Hi friends! Everybody likes Kebabs. Not all kebabs have to be made with meat! Try out these scrumptious, easy, vegetarian lentil 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 lentil Kebabs for perfect party snacks or a starter.

Ingredients:

  • 1 cup Sabut Masoor /red lentils
  • 1 medium size onion, or / 1 cup finely chopped onion
  • 12 cloves of garlic, cut into small pieces
  • 2 tbsp Cilantro/ Coriander leaves, finely chopped
  • 2 tsp lemon juice or juice of 1 small lemon
  • 2 green chilies, finely chopped
  • 1/2 tsp Black pepper, freshly ground
  • 2/3 tsp salt / or salt to taste
  • Oil for frying

For garnishing:

1 medium size onion, cut into rings.

Method:

Step 1.

Wash and soak sabut Masoor / red lentil overnight in cold water, drain and keep aside.

Step 2.

For the lentil kebabs, tip the drained sabut Masoor / red lentil into a food processor and blend until coarsely mashed, but not puréed.

Step 3.

Transfer to a mixing bowl and add chopped onions, chopped garlic and chopped Cilantro/ Coriander leaves. Add salt, green chilies and freshly ground black pepper and mix well.

Step 4.

Take about 2 Tbsp of the mixture in your hands (You can oil your palms if it’s sticking) and roll into kebabs. The mixture is thick enough to hold its shape.

Step 5.

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 6.

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 7.

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

Step 8.

Serve the hot and spicy kebabs with the spicy coriander/ cilantro/mint chutney or can serve these with cucumber dip too.

Yogurt Dip:

  • 1/2 cup plain Greek yogurt/ Dahi/ curd
  • 1 tbsp fresh mint, minced or 1 tsp dried mint leaves powder
  • 1 cup cucumber pieces, cucumber peeled and cubed
  • 1/2 tsp Salt /or to taste

Method:

  1. Place the yogurt, cucumber in a blender and puree on high speed until blended. While blending, gradually add the mint and salt. Dip is ready!

Lentils Storage Tips:

  • Lentils a longer shelf life. You can store lentils in an airtight container in a cool, dry and dark place. This way they can be stored for up to twelve months.
  • Lentils purchased at different times contain varying stages of dryness and hence, should be stored separately as they will require different cooking times.
  • Cooked lentils have a relatively shorter life. If kept in a covered container in the refrigerator, they can remain fresh for about three days.

Health Benefits of Masoor dal (Lentils): 

  • Lentils are extremely rich in soluble fiber, which forms a gel-like substance in the digestive tract, thereby helping in removing bile from the body. It further helps in eliminating and reducing blood cholesterol levels.
  • The soluble fiber in lentils has the property of trapping carbohydrates. It slows down the digestion and absorption process, hence preventing major changes in blood sugar level throughout the day. This helps diabetic patients.
  • The insoluble fiber in lentils leads to the feeling of early satiation; hence, people eat less and gain fewer pounds. Besides, insoluble fiber is indigestible, which passes through the body adding just a few calories.
  • Lentils are rich in flavones, a class of antioxidants with antioxidant properties. Studies have proved that regular consumption of lentils can reduce the risk of breast cancer.
  • Lentils prove to be significant for a healthy heart as they prevent heart coronary problems. Fiber in the lentils reduces blood cholesterol levels and plaque forming on the walls of the arteries, thereby eliminating the risk of stroke or other cardiovascular diseases.
  • Besides fiber which contributes to the health of the cardiovascular system, lentils contain folic acid and magnesium, significant for reducing the level of homocysteine, a compound known to be dangerous for the heart and artery walls. Also, lentils promote better blood flow and passage of oxygen and nutrients to the organs.
  • Rich in the antioxidant, molybdenum, lentils assist the body in breaking down harmful substances hence reducing allergy symptoms. This antioxidant is also essential for preventing impotency, particularly in older men, and avoiding anemia.
  • Researches indicate that the vitamin E found in lentils helps prevent the risk of Parkinson’s disease, though the exact connection is not yet determined.

 Ref. http://nutrition.indobase.com/articles/lentils-nutrition.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.

Litti-Chokha

~ saanjhachullha ~ Leave a comment

Littis   Chokha 1

Litti-Chokha

Hi friends! Cuisine from Bihar is definitely delicious, mouth-watering. Today’s recipe for you is a dish, baked from wheat flour dough that is stuffed with a mixture of roasted gram flour and spices, called Litti and served with Chokha (roasted and mashed brinjal/ aubergines/ egg plant and potatoes) is a food for all occasions in Bihar. “Litti- Chokha” is a traditional dish of Bihar and Jharkhad. It can be served as an evening snack too. One of the winter delights! It can be prepared round the year but tastes amazing during winter. Easy to make and scrumptious, check out right away!

Litti

Cooking Time: 15-20 minutes

Servings: 12

Preparation Time: 15-20 minutes

Category: Main course

Cuisine : India, Bihar, Jharkhand, Eastern Uttar Pradesh

Ingredients:

For Litti Dough:

  • 2 cups Wheat flour/Atta
  • 1 tsp Onion seeds / Kalonji /Nigella sativa
  • 1 tsp Carom seeds / AjwainKalonji
  • 1 level tsp Salt / or to taste

For Litti Filling/stuffing:

  • 1 cup Sattu
  • 1 flake Garlic, finely chopped
  • 1 tbsp Cilantro /Coriander leaves , finely chopped
  • 1 tsp Ginger finely grated
  • 1 green chili, finely chopped
  • 2 tsp Lemon juice
  • 1/2 tsp Salt / or to taste

Method:

to make filling / Stuffing for Litti

Step 1.

In a mixing bowl take Sattu, salt ,chopped garlic, Cilantro /Coriander leaves , green chili, ginger and lemon juice mix all the ingredients. Add required amount of water to make the mixture damp and easy to fill. Keep aside.

to make dough for Litti :

Step 2.

In a mixing bowl take the flour add the Onion seeds / Kalonji /Nigella sativa, carom seeds / Ajwain and salt. Mix the ingredients well and add gradually water to knead the mix in to a soft dough.

Step 3.

Divide the dough into twelve equal portions. Take each portion of dough at a time roll it into a ball between your palms. Press the rounded dough between your palms , so that the dough spread into two inch thick flat and round surface.

Step 4.

Stuff 2 tsp of filling in the center of each flattened portion of the dough, and bring the ages of the flattened dough together to close gently so that filling of the Litti is intact.

Step 5.
When all the Littis are ready , we can either bake in a preheated oven at 180C or roast on wood charcoal.

OR

Step 6.

Take a pressure cooker, grease the cooker with one tablespoon of ghee. Place the pressure cooker on medium high flame . (and remove the whistle from the lid and keep it aside). When the cooker becomes hot, put the Littis or the stuffed round balls of dough one by one in the cooker. Making sure to keep only that many Littis as are in one line or in one layer only and are not on top of each other.

Step 7.

Place the lid on the cooker and close it. Let Littis cook on low flame for 15 -20 minutes. Make sure that you shake the cooker well gently with hands without removing the lid every two -three minutes.  The cooker can be rotated sideways and turned upside down gently ( see that cooker lid is tightly closed). This process will help in cooking the Littis from all the sides properly.

Step 8.

OR Bake/Roast till all sides are golden and light brown spots come on the surface of the litti. In case baking / roasting not possible use Step 6 for equally good results.

Step 7.

When all Littis are cooked, dip in pure ghee or melted butter and serve with Chokha and green chutney of coriander/ cilantro.

Note: In this recipe with step 6,7

  • Littis are cooked with no ghee.
  • Lttis can be cooked faster.
  • No oven required.
  • Multi-grain wheat flour can be used to make healthy and equally delicious litties.
  • Roasted gram flour can be used instead of Sattu.

Chokha

Cooking Time: 10-15 minutes

Servings: 6

Preparation Time: 10-15 minutes

Category: Main course

Cuisine : India, Bihar, Jharkhand, Eastern Uttar Pradesh

Ingredients

  • 1 medium size brinjal/ aubergine /egg plant, roasted ( to provide 1 cup mashed brinjal/ aubergine /egg plant)
  • 3 medium size tomatoes, roasted (to provide 2/3  cup tomato puree )
  • 2 medium size potatoes, boiled and mashed (to provide 1 cup mashed potatoes)
  • 1/2 cup mustard oil
  • 1/2 tsp red chili powder
  • 1/2 tsp turmeric powder
  • 1 onion, chopped
  • 2 green chilies, finely chopped
  • 2 tsp lime juice /1 small size lime juice
  • 1 bunch of fresh coriander
  • 1/2 tsp Salt/ or to taste

Method:

Step 1.

Take the brinjal/ aubergine /egg plant, coat the entire surface of it with a tsp of mustard oil. Roast the oil coated brinjal , rotate it to cook properly on a medium flame till well cooked from all sides and the skin has charred completely. Switch off the stove and soak the roasted brinjal/ aubergine /egg plant in water. When cool, peel and mash. Keep aside.

Step 2.

Similarly roast the tomatoes on high flame. Peel and puree the charred tomatoes.

Step3.

On a high flame place a heavy bottom pan / wok / kadahi and put mustard oil in it and heat till mustard oil is smoked out. Reduce the heat to low flame and fry this puree (from step 3)in the oil for 8-10 minutes till the puree is well fried and turns a deep red.
Step 4.

Peel and mash the boiled potatoes , add the mashed potatoes and mashed brinjal/ aubergine /egg plant into the kadai and mix well till well blended.

Step 5.
Into the mixture add the red chili powder, turmeric and salt finely chopped green chilies and cook on a low flame, stirring constantly. Add chopped onions and mix well and switch off the stove.

Step 6.

Serve hot after sprinkling the lime juice, garnish with fresh coriander.

Litti-Chokha is a great health food.

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

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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.

Shakar-para

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shakerpareShakar-para

Home made Shakar-paras  a treat, Yummy!

Hi  friends ! Here is an easy  recipe to make delicious Shakar-paras today. Taste is medium sweet, crispy yet melt in your mouth! Traditionally served as a snack to guests during janmashtami Diwali but excellent snack to be had throughout the year . Shakar-paras are prepared in two ways.  In one recipe sugar or jaggery is kneaded in the dough of  shakar-paras and in the second recipe shakar-paras are sugar or jaggery coated later. In my this recipe I have made Shakar-paras with sugar kneaded in the dough. As you will see it is very easy to make sweet.

Preparation time : 30 minutes

Time for frying: 20 minutes

Cuisine: Indian, Maharashtra, Gujarat, Karnataka

Course: snacks

Serves : 6

Ingredients :

  • 2 1/2 cups All purpose Flour /Maida
  • 1/4 cup rice flour
  • 1/4 cup Chick pea flour / Besan
  • 1/2 cup Ghee
  • 3 tbsp fresh Cream / Malai from boiled and cooled milk
  • 1 cup Sugar
  • 1/2 cup Milk
  • 1 1/2 tbsp sesame seeds / Til
  • Oil – for frying

Method:

Step 1.

Sift flours, powder the sugar finely in a grinder, keep aside.

Step 2.

In a mixing bowl take all purpose Flour /Maida , Grind sugar finely, rice flour, Chick pea flour / bengal gram flour /besan, mix well and add ghee, fresh Cream / Malai from boiled and cooled milk and powdered sugar ,cream mix and rub in very well.

Step 3.

Add sesame seeds / Til Knead a soft firm dough by adding milk very slowly as required . Cover and keep aside the dough for 30 minutes.

Step 4.

Divide the dough into four equal portions. Roll out each portion into a 1/4 ” thick flat round circle.

Step 5.

Cut the rolled dough circles into diamond shaped Shakarparas with a knife . keep in a greased tray for frying.

Step 6.

Heat oil in kadahi /wok or a deep heavy bottom pan, put cut diamond shaped Shakar-paras in hot oil. After putting the shaker-paras in hot oil reduce the heat to medium low flame. Fry till they turn light golden brown, turning regularly.

Step 7.

Remove the fried Shakar-paras on a tray lined with paper kitchen towel to drain excessive oil.

Step 8.

When all the Shakar-paras are fried, cool and store them in an air tight container.

Note:

Very hot oil while frying will cook the shakar-para from outside but will not be cooked properly inside.

It is rich in carbohydrates, making it an instant source of energy.

Shelf life: It has a long shelf-life. Once it cools completely, store in airtight container , will stay good for weeks.

Nick’s kitchen medical Disclaimer:

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

Suji Methi crackers

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Suji methi namak pare 1Suji Methi crackers

Hi friends! here is a quick and easy to do recipe of  a healthy snack for you all enjoy.

Ingredients:

  • 1 cup all purpose flour / maida
  • 1 cup semolina/ Suji
  • 3 tbsp Kasuri methi
  • 1 tsp salt
  • 1/4 cup olive oil or any other cooking oil
  • 1/2 cup cold water, to make the dough
  • Oil – for deep frying

Method:

 Step 1.

Soak the kasuri methi in half cup of water for 30 minutes.

Step 2.

In a mixing bowl take all purpose flour / maida, Suji / semolina, and salt together and rub the 1/4 cup oil in lightly so that the mixture resembles breadcrumbs.

Step 3.
Add soaked kasuri methi along with the water it was soaked in, knead into a stiff dough adding gradually required amount of water.

Step 4.

Cover the dough and set aside for at least 15 minutes.

Step 5.

Divide the dough into 28 equal portions. Make tiny smooth balls and roll out the dough gently into a 1/4 cm in thick circles each. Prick with a fork all over the surface.

Step 6.

Heat the oil in a wok /kadhai till a tiny piece of dough dropped in, rises to the top at once. Then, put in as many six discs or as will fit in comfortably.
Step 7.

Reduce the heat to medium flame, turn occasionally. Fry till light golden brown on both sides.
Step 8.
Lift out and place on absorbent paper Kitchen towel. Fry the rest similarly.

Step 9.

Cool and store in an airtight container.

Health benefits of Kasuri Methi:

Used as an accent flavor for curries and meat, kasoori methi are fenugreek leaves used in Indian cooking. Their taste is a cross between celery and fennel with a bitter bite. Although used in small amounts, kasoori methi may help you get more fiber, calcium and iron.

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

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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.

Pizza bases

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Pizza base 1Pizza dough For Pizza bases

Hi friends ! Here is a simple and easy recipe for pizza dough made with fresh yeast that is delicious .

Yields: 10 portions

Ingredients:

  • 500 gms.Fine flour (maida)
  • 25 gms.Fresh yeast
  • 250 ml Milk
  • 5 gms Salt or / salt to taste
  • 20 gms.Sugar
  • 50 ml Oil/ olive oil or any other cooking oil

Method:

Step 1.

Sieve flour and salt together. Dissolve yeast, sugar in warm milk and keep aside till frothy.

Step 2.

Make a soft dough with the ‘milk yeast mix’ by adding it to the sieved flour, finish the dough with an oil coating.

Step 3.

Cover it with wet cloth, leave for proving (15-20 minutes).

Step 4.

When proved divide the dough into ten equal parts. Round off each part for intermediate proving ( 10 minutes).

Step 5.

Then roll out each round dough ball into a base of 8” diameter and place in a baking tray, prove till double in size.

Step 6.

Prick the bases with a fork and bake in a hot oven ( 375 degrees Fahrenheit) till half baked (blind baking).

Step 7.

Top with desired filling, sprinkle grated cheese on top and finish baking till golden brown in colour.

Health benefits of pizzas:

The Great Misconception

Many of us would categorize pizza as a type of fast food, putting it together with many of the greasy and unhealthy meals such as hamburgers and cheeseburgers. However, this is certainly not the case. Although pizza is often sold the same way as those other fast foods, it contains so much healthy and nutritive elements that is can simply not be on the same list.

The Healthy Pizza

Believe it or not, one of the main qualities of pizza lies in the tomato, one of the main ingredients. Tomato contains a certain antioxidant, highly beneficial in fighting and preventing many types of cancer, especially that of the mouth and stomach, colon or lungs. It is an interesting fact that the processed tomato found in pizza contains even higher concentration of this antioxidant due to the water extraction during the production process. Pizza dough is also rich with some important antioxidants and, miraculously, some can even be amplified during the baking process.

Other Healthy Ingredients

The list does not stop here. For example, onions, being the common ingredient, rich in vitamins, lower the sugar levels in one’s blood and level the blood pressure. Olives and red pepper without which most of us cannot even imagine our pizza, are excellent for regulating cholesterol and are rich with vitamins as well.

The Endless Possibility of Pizza

One of the main qualities and characteristics of pizza is its diversity. Its basics being the dough, tomatoes, cheese and some vegetables, you are free to combine many other, possibly healthy elements with it. This way, you yourself are able to boost the nutritive and health value of this meal.

For example, by adding chicken, or any other meat, you enrich your pizza with carbohydrates and proteins. Also, by adding many different types of vegetables, you may increase the vitamin value and diversity, making it even healthier for you to consume. It does not stop here, however, since you can modify the dough and the sauces as well as types of cheese which go into your pizza. The toppings may vary as well since you can even include different types of fruit and even eggs, making the list practically endless. That being said, the health benefits of this meal truly depends only on you and your own creativity.

Conclusion

Pizza is not a fast food meal. Pizza is what you make. If you have the will and are creative enough, by getting just a little bit of information, you can make this meal contain all the healthy ingredients our organism may need daily and thus show the true power and value of this, truly remarkable dish.

Ref.http://ic.steadyhealth.com/health-benefits-of-pizza

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.

Oats Dosas

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Oats Dosa 1

Oats Dosa

Hi friends ! Doasas are crispy savory pancakes/ crepes from South India is a staple food in its home region. In entire country too, Dosas are hugely popular. Instant dosas always come handy when nothing is preplanned for breakfast. There are many instant version dosas, my oats dosa recipe is easier to make than you think ! The good thing about these dosas is that they are thin and crisp and are delicious and healthy for you.For complete range of various breakfast options do check out my recipe menu.

VARITIES OF DOSAS: There are more than hundred different varieties of Dosas in India with a brilliant blend of taste, flavors, nutritional balance and seasonings. Oats dosas are special Dosas in this catagory and make healthy, nutritious breakfast or  great all time snacks! There are many instant version dosas, my Oats Dosa recipe is easier to make than you think !This recipe of Oats dosa is simple, easy,instant and gluten-free recipe. Once tasted, will definitely become hot favorite!

Ingredients:

  • 1 cup white oats, I used Quaker’s quick white oats
  • 1/2 cup rice flour
  • 1 carrot, finely grated
  • 1/2 cup yogurt , whisked well
  • 1 pinch asafetida
  • 1 tsp cumin seeds
  • 1 green chili, finely chopped
  • 2″ ginger piece,finely grated
  • 1 tsp salt / or salt to taste
  • 2 tbsp cilantro/ coriander, finely chopped
  • 1 1/2 cup water
  • 2 level tsp ENO fruit salt,Regular / 1 small pouch
  • 3 tbsp Olive oil

Method:

Step 1.

Make fine powder of oats in a grinder, keep aside.

Step 2.

In a mixing bowl take the powdered oats, rice flour, salt, asafetida, cumin seeds  and whisked yogurt, mix the ingredients well. Gradually add water as needed to make batter consistency of dosa/ pancake mix. Set aside for about ten minutes.

Step 3.

Add green chilies, finely chopped cilantro /coriander, grated carrots, add  ENO fruit salt mix it well, batter will become little frothy.

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, about six to eight inches in diameter.

Step 6.

When the batter begins to dry a bit, gently pour one tsp of oil over and around it. Wait about 20 seconds, then flip the dosa using a spatula.

Step 7.

Press the dosa very gently with the spatula all around to ensure even cooking, when dosa is golden brown on both sides, fold it once with the help of spatula and slide it gently on a plate.

Step 8.

Repeat this process for the remaining dosas.

Step 9.

Serve oat dosa hot. The best accompaniments with the Oats Dosas are coriander/ coconut/ curry leaves or tomato chutney.

Note:

  • The key for the perfect and crisp lacy dosas lies in the consistency of batter, so please stick to the measurements provided in the recipe.
  • Mix the batter well before use.
  • The tawa / griddle used to prepare dosas, preferable should be flat an iron or non-stick tawas work best, use a properly heated tawa /griddle ( not cold , not too hot) for best results.
  • For the instant dosas pour the batter mixture onto the tawa / griddle and spread in a circular way evenly with the back of a ladle, about six-eight inches in diameter.
  • Dosas are best when eaten hot. Cold Dosas turn soggy and become slightly sticky.
  • For complete range of various chutney options do check out my recipe menu.
The Benefits of Eating Oatmeal Every Morning :
Whole Grain

Oatmeal is a whole grain, and eating whole grains can lower your risk for several diseases, including high blood pressure and type 2 diabetes. Oatmeal also contains lignans, a plant chemical that has been found to prevent heart disease. The food label on your package of oats should list one ingredient: whole grain oats. Avoid prepackaged oatmeal that may be high in both sodium and sugar and lower in beneficial fiber. The Dietary Guidelines for Americans 2010 recommends eating whole grains to reduce your risk of cardiovascular disease. In addition, whole grains such as oats are a source of iron, magnesium and B vitamins.

Lower Cholesterol

Eating oatmeal can lower your cholesterol, especially your LDL, or “bad” cholesterol. If you’ve been diagnosed with high cholesterol, consider adding oatmeal to your daily menu. MayoClinic.com even recommends oatmeal as one of the top five foods to eat to improve your cholesterol numbers.

Lower Weight

Oatmeal is a source of fiber. That means when you eat oats for breakfast, you’re going to feel full for a long time. Breakfast foods high in sugar and fat can make you feel full for a brief period, but then you’re hungry again. A breakfast smoothie, consisting of blended oats, fruit and ice, can satisfy your hunger easily until lunch.

Oatmeal Options

If you’ve tried oatmeal before and didn’t like it, reconsider. Combining fruit or nuts with your oats while they’re cooking adds more nutrients. Spices like cinnamon and nutmeg give great flavor to your oats. Limit any sugars and let the natural flavor of the fruits and spices take over. Blend your oats with different fruits into a healthy oatmeal smoothie. Because oatmeal is such a beneficial food, try to find a different way to eat it every day.

 

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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Gram Flour/Besan Uttpam

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Besan Dosa with cheese 1

Gram Flour / Besan Uttapam

Gram flour, also known as garbanzo bean flour, chickpea flour, or besan, is a pulse flour made from ground chickpeas. Used in many countries, it is a staple ingredient in Indian, Pakistani, Nepali and Bangladeshi cuisines.

Hi friends! Gram Flour / Besan Uttapam is a tasty dish for breakfast or as a snack. This recipe is easy and quick to prepare and can be served with coriander / cilantro chutney. It is a favorite dish of the family for breakfast, folded with cheese.

Ingredients:

  • 1 cup gram flour / besan
  • 150 gms fresh cottage cheese / paneer, grated
  • 1/4 cup rice flour
  • 1/4 tsp baking soda
  • 1 level tsp salt
  • 1/2 cup water
  • 1/2 tsp Ajwain / Carom seeds
  • 1/2 tsp red chili powder
  • 2 tsp coriander powder
  • 1 tbsp cilantro / coriander leaves, finely chopped
  • 6 tbsp of oil to cook

Method:

Step 1.

Grate the the cottage cheese/ paneer and keep aside.

Step 2.

In a mixing bowl take Gram Flour / Besan, rice flour , add salt, baking soda, carom seeds, coriander powder, red chili powder slowly add water mix to make a smooth batter. The mix consistency of pancake batter or Dosa batter.

Step 3.

Take  a non-stick pan /tava and place on medium flame. To check the heat level required, test by sprinkling a few drops of water on it. Water should sizzle right away.

Step 4.

Pour about 1 ladle of the batter onto non- stick pan / tava stick and spread evenly with a back of ladle. Starting from the center, with spiral movement spread the batter outward evenly to form a circle about 6″ in diameter.

Step 5.

Immediately after spreading the batter onto non-stick pan /tava , spread evenly two tbsp grated cottage cheese/ paneer, 1 tsp finely chopped cilantro / coriander leaves on the dosa.

Step 6.

When batter starts to dry a little, slowly spread little cooking oil over and around it. After 30 seconds; flip the uttpam using a flat spatula. Press the uttpam lightly all around with the spatula to make the cheese and uttpam cook evenly until crisp and golden brown on both sides.

Step 7.

Repeat the process for the remaining uttpam. Serve uttpam hot with cilantro / dhania / coriander chutney.

Note:

Quick spread of the batter on hot non-stick pan / tava, will make the spreading easier and will give better results.

Health benefits of Besan/ gram flour:

Besan flour, or gram flour, may not sound familiar until you hear its third name: chickpea flour. The characteristic nutty flavor from finely ground chickpeas gives besan flour the ability to create tasty, simple breads that stand on their own with few ingredients. It also stands above wheat flour in protein and folate content.

Basics

Besan flour is naturally higher in protein than wheat-based flours. One-half cup contains 10 grams of protein, compared to 8 grams in whole-grain wheat flour and just 6 grams in white flour. One-half cup of besan flour has 178 calories and 3 grams of total fat. Even though that’s double the fat of whole-wheat flour, 70 percent of the fat in besan flour comes from healthy unsaturated fats that can lower cholesterol. The same portion has 5 grams of fiber.

Vitamins

One-half cup of besan flour has 201 micrograms of folate, compared to 26 micrograms in whole-wheat flour and 182 micrograms in enriched white flour. If you consumed an entire half-cup of besan flour, you’d get 50 percent of the recommended daily intake of folate. This important vitamin is critical for the production of proteins and genetic material. In this role, folate is especially important during periods of rapid growth. When taken before and during pregnancy, it helps prevent birth defects of the brain and spinal cord. The same portion of besan flour is a good source of thiamin and vitamin B-6. Thiamin converts food into energy, while vitamin B-6 is needed for the synthesis of red blood cells and the neurotransmitter serotonin that regulates appetite and mood.

Minerals

Besan flour delivers a boost of iron, magnesium and phosphorus. Well known for its role carrying oxygen, iron also functions as an antioxidant and it’s needed for the production of collagen. Magnesium causes muscles to relax, which helps maintain vascular health and regulates blood pressure. Phosphorus combines with calcium to form the primary compound used to build bones. It also carries lipids through the body and activates enzymes that produce energy. One-half cup of besan flour has 2 milligrams of iron, 76 milligrams of magnesium and 146 milligrams of phosphorus.

Preparation Tips

Besan flour is usually mixed with water, olive oil, yogurt or milk to make a paste that can be any consistency depending on the desired use. The paste is seasoned with any combination of parsley, cumin, coriander, turmeric, red chili, rosemary, onion or garlic. It’s traditionally cooked in a skillet to create a flatbread called socca or fried into fritters. Use a thick besan flour batter to coat and fry vegetables or add small shrimps to a thin batter and fry them into appetizer-like pancakes.

Gluten Free

Besan flour doesn’t contain gluten, so it makes a good substitute for wheat flour in gluten-free diets. Depending on the food you’re making, the bean taste may not create the best result. Try mixing besan flour with white rice flour, making sure that the total amount is the same that’s called for in the recipe. You’ll probably need to adjust the fluids to create the same consistency achieved with wheat flour. If you’re making yeast dough, you’ll need to add about 1 teaspoon of guar or xanthan gum for every 1 cup of flour so that the yeast can rise.

Ref. http://healthyeating.sfgate.com/nutrient-besan-flour-3167.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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Matra / dried peas Chaat

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Matra chaat G  

Matra  Chaat / dry peas Chaat

This is a delicious spicy, very healthy, cooking medium free snack. Matar Ki Chaat can be served as a snack or as a main dish with Indian bread Kulchas.

Although dried peas belong to the same family of beans and legumes, they are classified in a separate group due to the preparation. The fully matured pea pods are dried to get dried peas. It is harder and starchier than that of fresh peas and can be readily used when fresh peas are not available. Dried peas are available in yellow, green, and red colors. Health benefits of dried peas are numerous due to their nutritional value.

Prep time : Soaked overnight + 15 minutes cooking time

Cuisine: Indian

Course : Main / snack

Serves : 4

Ingredients:

  • 1 cup matara / dried peas
  • 1/2 tsp salt / or salt to taste
  • 1/4 tsp black salt / or salt to taste
  • 1 tsp cumin seed, roasted and powdered
  • 1 tbsp coriander powder, dry roasted
  • 1/4  sp black pepper
  • 1/4  tsp sugar
  • 2 tbsp ginger juice, (finely chopped and squeezed)
  • 1 tsp red chili powder / or to taste
  • 2 tbsp tamarind pulp

For Garnishing

  • 2 tbsp ginger finely chopped

Method:

Step 1.

Wash and soak matra / dried peas in four cups of water overnight.

Step 2.

On high flame place the pressure cooker with the soaked matra/ dried peas along with the water soaked in, and salt. The moment pressure is formed, reduce to low flame for 5 minutes. Switch off the stove. Let the pressure cooker cool down to room temperature. Open the lid take out well cooked matra / dried peas in a bowl and keep aside.

Step 3.

Dry roast the coriander powder for half a minute, add roasted cumin seeds powder. Add the cooked matra / dried peas and mix cook on low flame. Add pepper, red chili powder, ginger juice and tamrind pulp, mix well cook for 5-6 minutes.

Step 4.

Garnish with finely cut ginger threads , serve hot . If serving for main course, serve with Indian bread Kulchas.

 Health benefits of Matra / dried peas:

They are packed with dietary fiber and are a good source of nutrients such as proteins, molybdenum, thiamin, folate, potassium, and phosphorus.  Half a cup of cooked dried peas provides: 

  • 144 calories
  • 26 g carbohydrates
  • 10 g proteins
  • 10 g dietary fiber
  • 1 g fat
  • 2 mg sodium
  • 0 mg cholesterol
  • Since dried peas have high fiber content, they have a cholesterol lowering effect.
  • People with diabetes, hypoglycemia, or insulin resistance problems suffer from irregular glucose metabolism. Dried peas helps to maintain blood sugar levels as it slows down the burning process, thereby providing steady amounts of glucose to the blood.
  • A cup of dried peas provide 65.1% of the daily value of fiber, and the fiber helps to relieve constipation and prevent gastrointestinal disorders.
  • The isoflavones present in dried peas prevents health conditions like prostate and breast cancer.
  • Dried peas are good sources of iron and by eating a quarter cup of peas daily, one can meet 8% of his/her daily iron needs.
  • Other dried peas benefits include the lowering risk of heart disease. The ingredients folate and magnesium present in dried peas help to maintain the level of homocysteine and help to avert heart diseases.
  • Dried peas are rich in magnesium and potassium. The former helps to improve blood flow, and the latter helps to maintain blood pressure, thus lowering the chance of plaque buildup in blood vessels.
  • Sulfites that are commonly used in salads and processed foods cause headache and disorientation. Molybdenum present in dried peas play a vital role in detoxification of sulfites. One can obtain 196% of the daily value of molybdenum by consuming a cup of cooked dried peas.
  • Dried peas are also great protein snack with fiber that helps with weight loss. They will curb hunger pangs by keeping the blood sugar levels under control.

Ref.http://www.diethealthclub.com/therapeutic-value-of-different-foods/beans-and-legumes/dried-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.

Butter murukkus

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Butter murukkus     Murukku press        Butter murukkus                                                                             Murukku Press

Hi friends! We are a big fans of butter murukkus. The murukkus available in stores are very different from the home made ones. The texture and taste of the murukkus changes with the proportion of ingredients used in making the murukkus. While making this snack, the ratio of rice flour and the other flour will give different look and taste to the snack.

Recipe Cuisine: Indian, South Indian

Recipe Category: Snacks

Prep Time: 10 minutes

Cook time: 15 minutes

Serves: 4

Ingredients:

  • 1 cup Rice flour
  • 2 tbsp Bengal gram flour/ Besan
  • 2 tbsp roasted gram dal flour/ Chutney dal flour
  • 2 tbsp Butter, melted
  • 1/2 tsp Black pepper, freshly ground
  • 1 tsp Cumin seed/ Jeera
  • 1 tbsp sesame seeds / Til
  • 1/2 tsp Asafetida / heeng
  • 1 tsp salt / or as per taste
  • Oil For deep frying

Method:

Step 1.

Powder roasted gram dal flour/ Chutney dal flour in a grinder. Keep aside.

Step 2.

In a mixing bowl take rice flour, roasted gram dal flour/ Chutney dal flour, Bengal gram flour/ Besan, salt, pepper, asafetida , sesame seeds, cumin seed and butter. Rub in the melted butter well with your finger tips.

Step 3.           

Slowly add water to make a smooth soft dough easy enough to press.

Reason is we want the butter murukku in strips, not long, broken strips, bite sized. So if its but dry, it breaks by itself as we squeeze. But its not a must, you can either squeeze little and use ur hands to break or squeeze long strips and break later, or even make murukku shape. 3-rub

Step 4.

Heat oil in a wok / kadahi/ pan on the medium flame. Fill in the prepared soft dough in the murukku press with the three star plate at the base in the press. Squeeze the dough pressing the handle, and give it a little shake for the dough to break and fall into the oil. Fry these two to three inches long murukku pieces in to the hot oil. Cook on medium flame stirring in between and flipping the murukkus until cooked from all sides.

Step 5.

Drain the fried murukkus in a paper kitchen towel lined tray. Cool completely before storing in an airtight container.

Notes:

If you hold the press at an angle while squeezing the dough above the hot oil the murukku pieces break easily into the oil.

You can either press the dough down directly in the hot oil or make random lengths on a tray and gradually fry in batches.

Do not over crowd the wok / kadahi/ pan while frying the murukkus as murukkus absorb more oil.

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 Samosas

~ saanjhachullha ~ 1 Comment

Samosa Matarwala G

Matar/Green peas Samosas

Samosa : A samosa /səˈmoʊsə/ or samoosa is a fried or baked pastry with savory filling, such as spiced potatoes, onions, peas, lentils and also with ground meat. They may or may not also contain pine nuts. The samosa originated in the Middle East (where it is known as sambosa) prior to the 10th century. Its size and consistency may vary, but typically it is distinctly triangular or tetrahedral in shape. Indian samosas are usually vegetarian, and often accompanied by a mint sauce or chutney. Vegetarian samosas originated in Uttar Pradesh. Samosas are a popular entree appetizer or snack in the local cuisines of Indian subcontinent, Southeast Asia, Central Asia and Southwest Asia, the Arabian Peninsula, the Mediterranean, the Horn of Africa and North Africa. Due to cultural diffusion and emigration from these areas, samosas are today also prepared in other regions. Alternative names :  Samsa, somsa, sambosak, sambusa, samoosa, singada, samuza, somasi, somaas

Ref.http://en.wikipedia.org/wiki/Samosa

Hi friends! Here is the recipe of a crispy and spicy, yummy Indian snack which is crisp  and filled with peas and spices.

Preparation time: 10 minutes.

Cooking time: 20-25 minutes

Cuisine : Indian

Course : Savory Snack

Ingredients:

For Pastry/ dough

  • 1 cup all-purpose flour/ Maida
  • 1 tbsp Semolina /sooji
  • 2 tablespoons cooking oil
  • 1/2 tsp Ajwain/ Carom seeds
  • 1/2 tsp salt or / salt to taste
  • 1/4 cup warm water

For Filling:

  • 200 gms  frozen green peas, boiled
  • 1 tbsp coriander powder
  • 1/2 tsp red chili powder
  • 1 tsp dry mango powder /amchoor
  • 1/4 tsp garam masala
  • 2 tbsp oil
  • 1/2 tsp salt or/ to taste
  • 8-9 cashew nuts, coarsely ground

 Method:

For  pastry/ dough

Step 1.

In a bowl mix all-purpose flour/ Maida, Semolina /sooji, salt, ajwain /carom seeds, oil and mix well. Gradually add  warm water to make a soft dough (adding water as much required).

Step 2.

Knead the dough well to make it smooth and pliable.Cover the dough and keep aside for ten minutes.

For Filling

Step 1.

In a pressure cooker take green peas add 1/4 cup of water. On a high flame, when full pressure is formed, switch off the stove. When pressure cooker cools down to room temperature, open the lid and drain the water take out the peas in a bowl. keep the peas aside.

Step 2.

Heat the oil in a frying pan over medium heat, and put the coriander powder, chili powder, dry mango powder/ amchoor, gram masala, cashew nuts and salt. Saute for few seconds add green peas mix, stir fry and  mash the peas to get a coarse mixture. Cook on low flame for about 5-8 minutes. Switch off the stove.

Step 3.

Let the let the filling cool to room temperature. Keep aside.

For making samosas

Step1.

Before starting, knead the dough for a few seconds again.

Step 2.

Divide the dough into 6 equal parts and roll each portion of dough with a drop of oil on the rolling board, into a thin flat round shape with about 5 inch diameter.

Step 3.

Cut the rolled dough circle from the center into two halves with kinfe. Make each half into a cone by sticking seam together with a little water. Pinch gently the side of this cone so that it is completely sealed.

Step 4.

Fill the cone with about 1.5 tablespoons of the cooked pea mixture. Press this filling down gently.Close the slightly wet top of the cone edges to form a triangular shape, pinching the top edge to seal it completely.This way fill in all the samosas and keep ready on a tray.

Step 5.

Heat sufficient oil in a wok, kadahi /frying pan on medium heat. To check if oil is hot enough place a tiny piece of dough in oil and if dough come to the surface , oil is ready for frying.

Step 6.

Slide in the samosas in the hot oil one by one carefully,frying a few at a time. Samosas should not overlap in the frying pan.When samosas starts floating on top of the oil, slowly turn them .

Step 7.

Fry the samosas until the samosas are golden-brown on all sides. This should take about 5-6 minutes. Take the Samosas out over a  paper kitchen towel for removing extra oil.

Step 8.

Green Pea/ Matar samosas are ready to serve!  Serve hot as tea time snack with fresh coriander / dhaniya chutney.

Note:

  • If you use a high flame for frying, the samosa crust will remain soft and not cook properly.
  • Fresh shelled peas can be used too.
  • Raw Samosas can be made and refrigerated for two days
  • For a healthy snack, take just sufficient oil in the wok, kadahi /frying pan for frying the samosas and discard the used oil after frying.

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.

Khandvi

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Khandvi

Easy Khandvi recipe

Khandvi is a savory snack in Gujarati cuisine. It consists of yellowish, tightly rolled bite-sized pieces, and is primarily made of gram flour and yoghurt.Khandvi is readily available across India, and is commonly eaten as an appetizer or snack. Many people choose to buy it from local shops rather than preparing it at home, though it is easy to make.In other parts of India, this dish is also known as Suralichi vadi or Patuli.

Hi friends! Gujarati khandvi, a delicious appetizer/ teatime snack is relished by all. It can be prepared easily .

Preparation Time: 5 minutes

Cooking Time: 30 minutes

Cuisine: Indian, Gujrati

Course: Snack/ Appetizer

Serves: 2

Level : Easy

 Ingredients :

  • 1/2 cup Gram flour /Besan
  • 1/2 cup Curd
  • 2 tbsp Green coriander ,finely chopped
  • 1 tbsp Oil
  • 1 Green chili ,minced
  • 6 Curry leaves
  • 1/4 tsp Turmeric powder
  • 1/4 tsp Asafetida
  • 1/2 tsp Ginger paste
  • 1/2 level tsp salt /or as per taste

For tempering:

    • 1tabsp oil
    • 1/2 tsp mustard seeds
    • 4-5 kadhi patta /curry leaves
    • 1 tbsp green coriander, finely chopped
    • 1/4 cup grated coconut

Method:

Step 1.

In a mixer jar take gram flour/ besan, curd, water, salt, turmeric, chili paste,  and make a smooth batter , without any lumps (batter can also be prepared in a bowl, by whisking it manually).

Step 2. 

Take the mixture in a non stick pan over high heat, and bring to a boil, stirring all the time ,to avoid scorching.

Step 3.

Keep cooking and stirring the mixture. It starts thickening, looking like a thick paste like consistency. Keep stirring continuously .

Step 4.

Mixture is ready, when a tsp of from it is spread on to an ungreased surface, and when cool, it should come off clean. mixture for making khandvi is now ready.

Step 5.

For spreading the cooked mixture, take a tray without greasing it with oil. With help of a spatula, spread the khandvi mixture over the tray very thinly. Within 15 to 20 minutes, batter cools and sets.

Step 6.

Now with a knife, cut the cooled khandvi spread into 6 inch long and 2 inch wide strips.Roll each strip like a scroll, as firmly as you can, without breaking them, make all the rolls and arrange  on a plate.

Step 7.

For tempering :

Now heat oil in a small pan. Chop the green chili lengthwise. When oil is sufficiently hot add mustard seeds into. when mustard seeds start crackling, add curry leaves . Spread this Seasoning /tadka over the khandvi .

Step 8.

Arrange them on to a serving dish. Garnish with the coriander, coconut and serve.

Step 9.

Tasty khandvi is now ready. Serve khandvi with coriander chutney/or ketchup or any chutney as per your taste.

Note:

  1. For making Khandvi mixture should be smooth, lump free.
  2. Sour curd / dahi / yogurt gives better results.
  3. The batter is cooked down to a thick paste and then spread thinly on a flat surface.
  4. It can be served hot or cold
  5. Besan flour is made from chickpeas.

Nutrient Facts for chickpeas / Gram flour /Besan Flour:

Besan flour, or gram flour, may not sound familiar until you hear its third name: chickpea flour. The characteristic nutty flavor from finely ground chickpeas gives besan flour the ability to create tasty, simple breads that stand on their own with few ingredients. It also stands above wheat flour in protein and folate content.

Basics

Besan flour is naturally higher in protein than wheat-based flours. One-half cup contains 10 grams of protein, compared to 8 grams in whole-grain wheat flour and just 6 grams in white flour. One-half cup of besan flour has 178 calories and 3 grams of total fat. Even though that’s double the fat of whole-wheat flour, 70 percent of the fat in besan flour comes from healthy unsaturated fats that can lower cholesterol. The same portion has 5 grams of fiber.

Vitamins

One-half cup of besan flour has 201 micrograms of folate, compared to 26 micrograms in whole-wheat flour and 182 micrograms in enriched white flour. If you consumed an entire half-cup of besan flour, you’d get 50 percent of the recommended daily intake of folate. This important vitamin is critical for the production of proteins and genetic material. In this role, folate is especially important during periods of rapid growth. When taken before and during pregnancy, it helps prevent birth defects of the brain and spinal cord. The same portion of besan flour is a good source of thiamin and vitamin B-6. Thiamin converts food into energy, while vitamin B-6 is needed for the synthesis of red blood cells and the neurotransmitter serotonin that regulates appetite and mood.

Minerals

Besan flour delivers a boost of iron, magnesium and phosphorus. Well known for its role carrying oxygen, iron also functions as an antioxidant and it’s needed for the production of collagen. Magnesium causes muscles to relax, which helps maintain vascular health and regulates blood pressure. Phosphorus combines with calcium to form the primary compound used to build bones. It also carries lipids through the body and activates enzymes that produce energy. One-half cup of besan flour has 2 milligrams of iron, 76 milligrams of magnesium and 146 milligrams of phosphorus.

Preparation Tips

Besan flour is usually mixed with water, olive oil, yogurt or milk to make a paste that can be any consistency depending on the desired use. The paste is seasoned with any combination of parsley, cumin, coriander, turmeric, red chili, rosemary, onion or garlic. It’s traditionally cooked in a skillet to create a flatbread called socca or fried into fritters. Use a thick besan flour batter to coat and fry vegetables or add small shrimps to a thin batter and fry them into appetizer-like pancakes.

Gluten Free

Besan flour doesn’t contain gluten, so it makes a good substitute for wheat flour in gluten-free diets. Depending on the food you’re making, the bean taste may not create the best result. Try mixing besan flour with white rice flour, making sure that the total amount is the same that’s called for in the recipe. You’ll probably need to adjust the fluids to create the same consistency achieved with wheat flour. If you’re making yeast dough, you’ll need to add about 1 teaspoon of guar or xanthan gum for every 1 cup of flour so that the yeast can rise.

Ref. http://healthyeating.sfgate.com/nutrient-besan-flour-3167.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.

 

 

Semolina Crackers

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Semolina Crackers

Hi friends! Salted crackers are a very crisp and delicious tea time snack.

Prep time: 15 minutes

Cuisine: North Indian

Course: Snack

Makes: 24 discs

Ingredients:

  • 1 cup Semolina/Sooji flour
  • 1/4 cup Olive oil
  • 2/3 tsp Salt or to taste
  • 1/2 tsp Black pepper, freshly ground
  • 1/4 cup Water (use as required)
  • Oil to deep fry

Method:

Step 1.

Mix Semolina/Sooji flour, salt, pepper, oil and rub it well with your finger tips.

Step.2

Add water little at a time, kneading the mix well with your palm into a soft firm dough. Cover and set aside for 15 minutes.

Step 3.

Divide the dough into about four equal portions. Take each portion of the dough and roll it into 4″ circles. With a cookie cutter cut 4-6 crackers/discs from each rolled out circle.

Step 4.

Prick each cracker/disc with a fork. Heat the oil for deep frying on medium heat. To check if the oil is ready (hot enough for frying), put a tiny piece of dough in the oil to see if it comes up slowly.

Step 5.

On low flame, fry the crackers/discs in batches, until both sides are light golden in colour.

Step 6.

Drain the fried crackers on a paper kitchen towel lined dish to drain out the excessive oil, if any.

Note:

  1. Cool and store in air tight containers.
  2. When you add the water little at a time the Semolina/Sooji flour will look scattered but slowly it will form a dough.

Health benefits of Semolina /Sooji:

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

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

Ref.http://www.healthbeautyblogs.com/articles-flours-benefits/assorted-benefits-of-sooji-for-health-and-diet

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.

 

Yam/Jimikand Kebabs

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Yam Kebabs NG 1

What is Yam / elephant yam?

The elephant yam can be described as an edible tuber, which is one of the most widely consumed food crops, mainly in the tropical regions. This tuber is called elephant yam because the plant that it is derived from is quite huge and resembles the foot of an elephant to a great extent. Therefore, some of the other synonyms for the elephant yam are elephant foot yam, sweet yam and elephant bread. The highest consumption of the elephant yam is in Africa, followed by some Asian countries such as India. Although in the United States sweet potatoes are often mistaken for the elephant yam, the two are actually quite different, since they belong to two completely different plant families.

Hi friends!On the health and nutrition front, elephant yams are very high in carbs and are also good sources of proteins and certain vitamins. Elephant yam antioxidants make it a nutritious food to eat. Here is recipe for Yam/Jimikand Kebabs.

Difficulty level : Medium

Cuisine : North Indian

Course: Appetizers / snack

Prep Time : 25 minutes

Cook Time : 15 minutes

Ingredients :

  • 250 gm Yam, cut into tiny cubes
  • 1 cup Bengal gram split and skinned / Chana Dal
  • 2 small size Onions, finely Chopped Onions
  • 3 tbs Corn flour
  • 1/2 tsp Red Chilli Powder
  • 1 tbsp White Vinegar
  • 2 tbsp Cilantro/Coriander , finely chopped
  • 1 tsp Ginger , finely grated
  • 1 tsp Garlic, crushed
  • 1/2 tsp Garam masala
  • ½ tsp Aamchur/Dry Mango Powder
  • ½ tsp Jeera/Cumin Powder
  • 4 tbsp Olive oil
  • 2/3 tsp Salt or / salt to taste

For filling:

  • 100 gms cottage cheese
  • 2 tsp Melon Seeds
  • 4 tbsp pista, coarsely ground
  • 1/2 tsp salt

Method:

Step 1.

Peel and clean Yam / Jimikand, cut into small cubes wash it well.

Step 2.

On a high flame in a pressure cooker put yam with white vinegar and 1 cup of water . Close the lid, when full pressure is formed reduce the heat to low flame and cook for 5 minutes. Switch off the stove and let the pressure cooker cool to room temperature.

Step 3.

Open the lid drain yam and using a colander drain the water and wash the cubes under running water to remove some starch. place it in the food processor and grind into a fine paste. Lightly fry the ground yam in oil for 10 minutes. Switch off the stove and let cool it to room temperature.

Step 4.

On a high flame in a pressure cooker put washed chana dal with 3cups of water . Close the lid, when full pressure is formed reduce the heat to low flame and cook for1 5 minutes. Switch off the stove and let the pressure cooker cool to room temperature.

Step 5.

Open the lid strain chana dal using a colander, drain the water and mash the cooked dal into a coarse paste.

Step 6.

Add boiled and mashed chana dal, coriander, finely chopped onion, crushed garlic, gram masala, amchoor/ mango powder, salt, red chili powder to the yam and mix well.

Step 7.

Divide into 12 equal portions. and keep aside.

Step 8.

For the filling, mix 1/2 tsp salt to grated cottage cheese, green chilies, melon seeds and pista. Make roundels with it, cover each roundel with yam mix.

Step 9.

Press each kebab and make it flat. Coat each kebab lightly in corn flour and set aside.

Step 10.

Heat about 2 tablespoons oil in a large skillet over medium heat. Fry Yam kebabs in batches until golden brown on both sides. Between batches, add oil as needed.and shallow fry in oil. Serve with green chutney.

Elephant yam health benefits:

There are several elephant yam health benefits that are quite well known.

Given below are some of the most common elephant yam health benefits:

  • The trace minerals and key minerals present in elephant yam include copper, zinc, selenium, phosphorus, magnesium and potassium.
    • The fiber content in elephant yam is naturally high and therefore, it is usually considered a slimming food, as it promotes weight loss and reduces the levels of cholesterol in the body. If elephant yam is cooked in the right way, it can be eaten without any fear of weight gain.Several low fat elephant yam recipes are easily available through online resources as well as recipe books.
    • It has a cooling effect on the body, which is why it is good for people who suffer from hypertension.
    • Elephant yams are very high in omega 3 fatty acids; they help reduce the bad cholesterol in the body and increase the good cholesterol instead.
    • People who are undergoing treatment for piles are usually advised to eat high amounts of elephant yam.
    • The anti-coagulating properties present in yam can prevent the blood from clotting.

Ref. http://www.diethealthclub.com/articles/360/diet-and-wellness/elephant-yam-and-health-benefits.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.

Multigrain Munn/Multigrain Cookies

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Multigrain Cookies Munn

Multigrain Munn / Millet and Sorghum cookies

Safe snacking

Hi friends!In these cold winter months, we often find ourselves reaching for the blanket in bed or a recliner chair near a room heater with unsuitable snacks. Avoid piling on the winter kilos with my very delicious and nutritious multigrain fat free treat substitute. In nations with high sorghum consumption, the grain is often eaten as porridge or boiled like rice as a base for other dishes. The Ethiopian bread injera is made from sorghum, as are a variety of gluten-free beers.

Preparation & Cooking Time : 10 -15 minutes

Serves: 4

Course: Snack/ Healthy snack

Cuisine: Indian, North Indian, Punjab
Ingredients :

  • 2 cups Bajra / Millet Flour
  • 2 cups Jowar /Sorghum flour
  • 200 gms Jaggery
  • 4 tbsps Til/ Sesame seed
  • 1/2 cup powdered almonds
  • 11/2 cup water
  • 2 tbsp khopra finely chopped (optional)

Method:

Step 1.

Add 1 1/2 cup of water to jaggery and heat until the jaggery melts. Keep aside for cooling.

Step 2.

In a pan on medium flame dry roast the Til/ Sesame seed till slightly pink, switch off the stove. Keep aside for cooling.

Step 3.

Combine the Bajra /millet flour and Jowar /Sorghum flour, almond powder and Til/ Sesame seed in a mixing bowl.  Add the melted jaggery to it and make a soft dough.

Step 4.

Divide the dough into 6-7 equal sized balls.

Step 5.

Now flatten each dough ball on a dusted rolling board or plastic sheet to form a small and thick circle with your palm or rolling pin.With a fork pierce the surface of the Munn / cookie

Step 6.

Place it on a heated tava / griddle and cook on a low flame covered with a lid for a minute.

Step 7.

Carefully flip the cookie cover and cook on the other side for a minute. Flip again third time cover and cook for a minute or so till golden and flip again a fourth time cover and cook for a minute. Remove from the tava / griddle and cool on a wire rack.

Step 8.

Cool and serve as a snack.

Health Benefits of Millet:

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

Heart-Protective Properties

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

Development and Repair of Body Tissue

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

Millet and Other Whole Grains Substantially Lower Type 2 Diabetes Risk

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

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

Helps Prevent Gallstones

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

Fiber from Whole Grains and Fruit Protective against Breast Cancer

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

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

Health Benefits of Jowar /Sorghum flour:

Sorghum, an ancient cereal grain that’s a staple crop in India and throughout Africa, has long been considered a safe grain alternative for people with celiac disease and gluten insensitivity. New molecular evidence confirms that sorghum is completely gluten-free, and reports that the grain provides health benefits that make it a worthy addition to any diet.

Benefits Your Metabolism

Consuming sorghum benefits your health, thanks to its magnesium and copper content. Magnesium contributes to healthy bone tissue and regulates your body’s calcium levels, while copper boosts your immune system and promotes red blood development. Both minerals also play a role in your metabolism and help your cells produce useable energy. A serving of sorghum offers 91 milligrams of magnesium and 518 micrograms of copper. This provides 58 percent of your daily copper requirement, determined by the Institute of Medicine, as well as 22 and 28 percent of the recommended daily magnesium intake for men and women, respectively.

Helps Support Your Metabolism

Adding sorghum to your diet also helps you consume more iron and niacin, or vitamin B-3. Like copper and magnesium, iron and niacin support your metabolism — iron aids in fuel production, and niacin helps you break down and metabolize nutrients into energy. Niacin and iron also support healthy circulation, and iron plays a role in immune function. Each serving of sorghum provides 2.1 milligrams of iron and 1.4 milligrams of niacin. This makes up 12 percent of the daily recommended iron intake and 10 percent of the daily niacin intake, recommended by the Institute of Medicine, along with 26 and 9 percent of the daily recommended intakes of iron and niacin, respectively, for men.

It’s Tasty in Baked Goods, Salads and More

Use sorghum flour in place of wheat flour for gluten-free baking — its mild flavor works well in breads, wraps, muffins and other baked goods. Alternatively, cook whole sorghum grains in water to use in place of other grains in recipes. Combine sorghum with your favorite chopped veggies, fresh herbs in a lemon-juice vinaigrette for a hearty salad, toss a handful of cooked sorghum into a bowl of soup before serving, or ladle stir-fries or stews over a bed of sorghum grains, instead of rice.

Ref: http://www.livestrong.com/article/441156-what-are-the-health-benefits-of-sorghum/

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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Bajre ka Munn/Millet cookies

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Bajra Mun Millet cookies

Bajre ka Munn/Millet cookies

Hi friends! Another Safe snacking winter treat. In these cold winter months, we often find ourselves reaching for the blanket in bed or a recliner chair near a room heater with unsuitable snacks. Avoid piling on the winter kilos with my very delicious and nutritious treat substitute.Bajre ka Munn / Millet cookies, are a Winter bonanzas!

Preparation & Cooking Time : 10 -15 minutes

Serves: 6

Cuisine: Indian, Punjab

Course: Snack, healthy snack

Cuisine: Indian, North Indian, Punjab

Ingredients :

  • 3 cups Bajra / Millet Flour
  • 200 gms Jaggery
  • 3 tbsps Til/ Sesame seed
  • 1/2 cup powdered almonds
  • 1 cup water

Method:

Method:

Step 1.

Add 1 cup of water to jaggery and heat until the jaggery melts. Keep aside for cooling.

Step 2.

In a pan on medium flame dry roast the Til/ Sesame seed till slightly pink, switch off the stove. Keep aside for cooling.

Step 3.

Combine the Bajra /millet flour, almond powder and Til / Sesame seed in a mixing bowl.  Add the melted jaggery to it and make a soft dough.

Step 4.

Divide the dough into 6-7 equal sized balls.

Step 5.

Now flatten each dough ball on a dusted rolling board or plastic sheet to form a small and thick circle with your palm or rolling pin. With a fork pierce the surface of the Munn / cookie.

Step 6.

Place it on a heated tava / griddle and cook on a low flame covered with a lid for a minute.

Step 7.

Carefully flip the cookie, cover and cook on the other side for a minute. Flip again third time cover and cook for a minute or so till golden and flip again a fourth time cover and cook for a minute. Remove from the tava / griddle and cool on a wire rack.

Step 8.

Cool and serve as a snack.

Health Benefits of Millet:

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

Heart-Protective Properties

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

Development and Repair of Body Tissue

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

Millet and Other Whole Grains Substantially Lower Type 2 Diabetes Risk

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

Helps Prevent Gallstones

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

Fiber from Whole Grains and Fruit Protective against Breast Cancer

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

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

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.

 

Pua/Wheat Flour Pancakes

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Puras   Kheer Pua.JPG Kheer

Pua/Wheat Flour Pancakes

Hi friends! Pua / wheat flour Pancakes is one of our favorite comfort foods for cold weather!

Ingredients:

  • 2 cups whole-wheat flour
  • 1/2 cup Semolina
  • 1/2 tsp baking soda
  • ½ teaspoon salt
  • 2 cups Milk
  • 24 Almonds, powdered
  • 1 2/3 cups sugar
  • 4 tbsp clarified butter / ghee for frying
  • 2 tbsp Fennel seeds / Saunf
  • 12 Black peppers
  • 1 cup grated khopra

Method:

Step 1.

In a large bowl, whisk together the flour, semolina, baking soda, sugar and salt.

Step 2.

In the flour mixture pour in the milk. Whisk together thoroughly.

Step 3.

Gently fold the , almond powder and grated khopra, Fennel seeds and black pepper into the batter with a spatula.

Step 4.

Heat a griddle or a non stick pan over medium-high heat. Swirl enough ghee around the pan until it is well coated. Add pancake batter using a deep ladle.

Step 5.

When the pancakes start becoming golden brown on the bottom, flip them over to cook the other side.

Step 6.

Serve with warm kheer.

Health Benefits of Whole wheat flour:

Why whole wheat is good for you?

Whole grains are packed with nutrients, including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich inwhole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
Ref. http://www.webmd.com/diet/healthy-kitchen-11/reaping-benefits-whole-grains

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.

Spinach Leaf Fritters

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Palak leaf Pakodas

Spinach leaf fritters

 

Spinach (Spinacia oleracea) is a wonderful green-leafy vegetable often recognized as one of the functional foods for its wholesome nutritional, antioxidants and anti-cancer composition. Its tender, crispy, dark-green leaves are one of the favorite ingredients of chefs all around the planet. Botanically, it belongs to the Amaranthaceae family, and its scientific name: Spinacia oleracea. Spinacia plant grows about 1 foot in height. Although, it can be grown year round, fresh greens are best available just after the winter season in the Northern hemisphere from March through May and from September until November, in the South of the equatorial line.At least, two varieties of spinach are cultivated for their edible leaves; Savoy type with dark-green crinkle (wrinkled) leaves and flat-leaf type with smooth surfaced leaves.

Hi friends! Follow the recipe and absolutely delicious crispy spinach fritters ready in no time !

Preparation Time: 5 Minutes

Cooking Time: 2 Minutes

Ingredients:

  • 15 Spinach , fresh leaves
  • 1 cup Chickpea flour / gram flour
  • 1/2 cup rice flour
  • 1/4 tsp Baking soda
  • 1/2 tsp Red chili powder
  • 1 level tsp salt or / salt to taste
  • 1/2 tsp carom seeds / Ajwain
  • 1 tsp coriander powder

Method:

Step 1.

Wash Spinach leaves very well and keep aside.

Step 2.

Take a mixing bowl, add gram flour, rice flour, baking soda, red chili powder, coriander powder and salt. Now take a cup of water and make a medium consistency (neither too thin nor too thick) batter.

Step 3.

Heat the oil in wok / kadahi /pan. Take one by one each spinach leaf and dip in the batter, making sure spinach leaf is well coated with the batter from both the sides and then gently slid it in to the hot oil.

Step 4.

Fry it on medium flame till golden brown from both sides. Serve hot with fresh coriander chutney.

Health benefits of Spinach leaves:

  • pinach is store house for many phyto-nutrients that have health promotional and disease prevention properties.
  • Very low in calories and fats (100 g of raw leaves provide just 23 calories). Its leaves hold a good amount of soluble dietary fiber and no wonder green spinach is one of the finest vegetable sources recommended in cholesterol controlling and weight reduction programs!
  • Fresh 100 g of spinach contains about 25% of daily intake of iron; one of the richest among green leafy vegetables. Iron is an important trace element required by the human body for red blood cell production and as a co-factor for oxidation-reduction enzyme, cytochrome-oxidase during the cellular metabolism.
  • Fresh leaves are rich source of several vital anti-oxidant vitamins like vitamin A, vitamin C, and flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and beta-carotene. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes.
  • Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions. It thus helps protect from “age-related macular related macular disease” (ARMD), especially in the elderly.
  • In addition, vitamin A is required for maintaining healthy mucus membranes and skin and is essential for normal eye-sight. Consumption of natural vegetables and fruits rich in vitamin A and flavonoids also known to help the body protect from lung and oral cavity cancers.
  • Spinach leaves are an excellent source of vitamin K. 100 g of fresh greens provides 402% of daily vitamin-K requirements. Vitamin K plays a vital role in strengthening the bone mass by promoting osteotrophic (bone building) activity in the bone. Additionally, it also has established role in patients with Alzheimer’s disease by limiting neuronal damage in the brain.
  • This green leafy vegetable also contains good amounts of many B-complex vitamins such as vitamin-B6 (pyridoxine), thiamin (vitamin B-1), riboflavin, folates and niacin. Folates help prevent neural tube defects in the offspring.
  • 100 g of farm fresh spinach has 47% of daily recommended levels of vitamin C. Vitamin C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
  • Its leaves also contain a good amount of minerals like potassium, manganese, magnesium, copper and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese and copper are used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Zinc is a co-factor for many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis.
  • It is also good source of omega-3 fatty acids.

Regular consumption of spinach in the diet helps prevent osteoporosis (weakness of bones), iron-deficiency anemia. Moreover, its soft leaves are believed to protect human body from cardiovascular diseases and cancers of colon and prostate.

Ref. http://www.nutrition-and-you.com/spinach.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.

Masala Potatoes

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Baby Potatoes 1  Masala Potatoes

Hi friends! A different snack! It is a quick and easy to cook  recipe made with small baby potatoes. Cooked in few mild spices and can be served as a Appetizer / starter/ snack dish for dinners and lunches. These potatoes are extremely delicious to serve as evening snack.

Preparation time:15 minutes

Cooking time: 6-7 minutes

Course: Snack / Appetizer

Cuisine: Indian, North Indian

Level: Easy

Ingredients:

  • 250 gms Potatoes Small,baby potatoes
  • 3 tbsp Olive Oil for frying (or any other cooking medium)
  •  1 tsp cumin seeds
  • 1 tbsp coriander powder
  • 2 tbsp chaat masala powder
  • 1/2 tsp red chili powder, or / as per your taste
  • 1 level tsp Salt or / Salt to taste
  • 2 tbsp fresh coriander/ cilantro leaves, finely chopped

Method:

Step 1.

Wash the potatoes nicely, put in the pressure cooker, add 2 cups of water and 1/2 tsp of salt. On high flame when pressure is formed, reduce the heat to low flame and cook for 5 minutes switch off the stove.

Step 2.

Let the pressure cooker cool to room temperature, open the lid and take out the potatoes, peel the potatoes and keep aside.

Step 3.

In a wok / kadahi heat oil on medium flame, add cumin seed, when cumin seeds start crackling add coriander powder, red chili powder fry for few seconds add baby potatoes, salt and chaat masala.Mix well, cover and cook for 5-6 minutes stirring the potatoes intermittently (baby potatoes should be well coated with the spices.

Step 4.

Remove in a serving dish and garnish with finely chopped coriander leaves toss well and serve hot as a tea-time snack!

Note: While I have used baby potatoes for this recipe, if not available, you can use any sized potatoes. Just cut them into suitable bite size pieces.In-case chaat masala is not available you can use same quantity of dry mango powder/ Aamchoor.

Health benefits of the potatoes:

Yet far from being the devil’s food, a cooked new potato has only 26 calories and is packed with nutrients. A key to lasting weight loss is eating foods that make you feel full for longer.’You should eat complex carbohydrates such as potatoes, rather than simple carbohydrates like sugar or biscuits which give a short energy boost followed by hunger pangs,’ she says. ‘In this way, potatoes can help you reduce binge-eating.’

Nutritious: Potatoes provide the body with an essential source of fuel and energy, which you need even when dieting. Potatoes provide the body with an essential source of fuel and energy, which you need even when dieting. As a rich carbohydrate source, they help to fuel all reactions in the body which you need for movement, thinking, digestion and cellular renewal.

Vitamin Booster:

Potatoes were eaten by 19th Century English and Spanish sailors to fend off scurvy. Surprisingly rich in immune-boosting Vitamin C, a medium potato (150g) with the skin provides 27mg, almost half of the recommended daily intake. Potatoes are also a rich source of Vitamin B, folate and minerals such as potassium, magnesium and iron. Potatoes are underground tubers, meaning that they store all the vitamins and minerals needed for growing new potato plants in spring. Rather than being bland and starchy, they’re actually full of nutrients.

Super food: One new potato contains just 26 calories

BLOOD PRESSURE

Potatoes have kukoamines. Traditional Chinese Medicine uses a plant, Lycium chinense – which also contains kukoamines – as a tea to lower blood pressure. A few good servings of potatoes a day would have some blood-pressure lowering activity.

CARDIOVASCULAR DISEASE

Potatoes have flavonoids, which help protect against cardiovascular-disease by lowering levels of bad LDL-cholesterol and keeping arteries fat-free. The B vitamins in potatoes also protect arteries. Vitamin B6, found in potatoes, reduces levels of a molecule called homocysteine which is involved in inflammation and the furring up of arteries. High homocysteine levels are associated with a significantly increased risk of heart attack and stroke.

GUT HEALTH

A single baked potato will provide nearly 12 per cent of the daily recommended amount of fibre, giving similar levels to whole grain breads, pastas and cereals. High levels of dietary fibre and ‘bulking agents’ support healthy digestion and regular bowel movements, while giving a protective effect from colon cancer.

 

STRESS

Potatoes are exceedingly rich in Vitamin B6, a substance needed for cellular renewal, a healthy nervous system and a balanced mood. Just  100g of baked potato contains 21 per cent of the daily value of the vitamin. It is used to make neurotransmitters –substances that deliver messages from one cell to the next. Neurotransmitters such as serotonin and dopamine are needed for the regulation of mood and Vitamin B6 is needed to make them. It is also used to make adrenaline, hormones that help us respond to stress, and GABA, a substance linked to relaxation and a feeling of well being.

 

DON’T PASS ON THE POTATOES

Cut out the extra fat and deep frying, and a typical baked potato suddenly becomes a healthy high-fibre food. Packed with vitamins: Potato skins contain fibre and flavonoids and other nutrients, so keeping them on if you boil or mash potatoes will give extra nutrition.

Potato skins contain fibre and flavonoids and other nutrients, so keeping them on if you boil or mash potatoes will give extra nutrition. As Vitamin C leaches into water, bake your potatoes if you want to get the most of this vitamin.

Chips that have been cooked in deep-fried oil will be soaked in artery-clogging fat and packed full of unhealthy calories. Instead, eat oven-baked chips, which are virtually fat free.

Ref. http://www.dailymail.co.uk/health/article-1206765/Why-potatoes-suprising-health-benefit-key-lasting-weight-loss.html

Nick’s kitchen 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.

 

Brinjal Pakodas

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Brinjal Pakoda

Brinjal /baingan / eggplant – pakodas /Fritters

Hi friends! A mouth watering pakodas/ fritters. Crispy on top and soft and delicious inside any time snack!

Preparation Time: 20 minutes

Cooking Time: 15 minutes

Makes : 8-10 pakodas

Level : Easy

Cuisine: Indian, North Indian

Ingredients:

For Marinating:

  • 1round brinjal /baingan / eggplant , cut into thin round slices
  • 1/4 tsp chili powder, for marinating
  • 1/4 salt or / salt to taste
  • 1/4 tsp turmeric powder

    For The Batter:
  • 1 1/2 cup besan/bengal gram flour/ chickpea flour
  • 1/2 cup Rice flour
  • 1/2 tsp carom seeds /ajwain
  • 1/2 tsp chili powder
  • 3/4 tsp salt to taste
  • 1/4 tsp baking soda
  • oil for deep frying
  • Coriander / mint chutney for serving

Method :

Step 1.

Wash and cut thin round slices of the brinjal /baingan / eggplant. Keep aside.

Step 2.

Marinate the brinjal /baingan / eggplant slices , both side with the salt, chili powder and turmeric mixture and keep aside for 15 minutes.

Step 3.

In a bowl mix besan/bengal gram flour/ chickpea flour, Rice flour, ajwain /carom seed, coriander powder, baking soda, red chili powder, salt. Gradually add water to prepare a thick batter.

Step 4.

On medium flame,  heat in a wok / kadahi or / pan enough oil to fry the sliced brinjal /baingan / eggplant .

Step 5.

When oil gets heated up dip and coat the marinated brinjal /baingan / eggplant slices with batter and deep fry in hot oil till it turns golden brown from all the sides.

Step 6.

Drain the pakodas on an absorbent kitchen towel, to drain the excessive oil and serve hot with coriander / mint chutney.

 Health benefits of Eggplant (aubergine):

  • Eggplant is very low in calories and fats but rich in soluble fiber content. 100 g provides just 24 calories but contributes about 9% of RDA (recommended daily allowance) of fiber.
  • Research studies conducted at the Institute of Biology of São Paulo State University; Brazil suggested that eggplant is effective to control high blood cholesterol.
  • The peel or skin (deep blue/purple varieties) of aubergine has significant amounts of phenolic flavonoid phyto-chemicals called anthocyanins. Scientific studies have shown that these anti-oxidants have potential health effects against cancer, aging, inflammation, and neurological diseases.
  • Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC) of aubergines is 993 µmol TE/100 g. At value 15; they are one of the low glycemic index (GI) vegetables.
  • It contains good amounts of many essential B-complex groups of vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3). These vitamins are essential in the sense that body requires them from external sources to replenish and required for fat, protein and carbohydrate metabolism.
  • Further, this vegetable is an also good source of minerals like manganese, copper, iron and potassium. Manganese is used as a co-factor for the antioxidant enzyme, superoxide dismutase. Potassium is an important intracellular electrolyte that helps counter pressing (hypertension) effects of sodium.

Ref.http://www.nutrition-and-you.com/eggplant.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

Broccoli Kebabs

~ saanjhachullha ~ 2 Comments

Broccoli Kebabs 1Broccoli Kebabs

The health benefits of broccoli are very extensive. Not only is the vegetable loaded with essential nutrients, it also has therapeutic properties.

Hi Friends! My recipe of this appetizer is sure to start your meal on a healthy and delicious note!

Prep Time: 10 minutes

Cook Time: 15 minutes

Course: Appetizers, snack

Cuisine: North Indian

Serves: 4

Ingredients:

  • 500 gms Broccoli, cut into florets,washed
  • 1/2 cup green gram lentil / moong dal dhuli, washed
  • 3 cloves Garlic
  • 1 tsp ginger, finely grated
  • 2 Green Chilies
  • 1 level tsp Salt or / salt to taste
  • 1/2 cup Chickpea Flour / Besan
  • 1/4 tsp Cumin seeds, roasted and Powdered
  • 1 tsp Dry Mango Powder
  • 1 tsp Coriander Powder
  • 1/4 tsp or to taste Red Chili Powder
  • 1 tsp Lemon Juice
  • 2 tbsp Almonds powdered
  • 3 tbsp Gingili / sesame seeds

Method:

Step 1.

Take the broccoli and green gram lentil / moong dal dhuli in a pressure cooker add 1/4 cup water and 1/4 tsp salt. Place the cooker on the high flame, as soon as pressure is formed, switch off the stove. Cool the cooker, open and take out the broccoli, green gram lentil / moong dal dhuli, in a strainer and keep aside.

Step 2.

Mash Broccoli and cooked moong dal well.

Step 3.
In a separate bowl, combine Chickpea Flour, Turmeric Powder, Cumin Powder, Dry Mango Powder, Salt, Coriander Powder and Red Chili Powder, broccoli moong dal mashed and almond powder mix well.

Step 4.
Add lemon juice and mix again. Shape into medium size rounds and pat them flat with your palm.

Step 5.

Roll the kebabs in sesame seeds /gingili seeds . Deep fry the sesame seeds /gingili seeds -studded kebabs on low to medium flame till golden brown .

Step 6.

Serve hot Broccoli kebabs with fresh coriander / mint chutney.

Note:

sesame seeds:  

1    a tropical herbaceous plant, Sesamum indicum, of the East Indies, cultivated, esp. in India, for its small oval seeds: family Pedaliaceae

2    the seeds of this plant, used in flavouring bread and yielding an edible oil (benne oil or gingili),   (Also called)    benne, gingili, til         
(C15: from Latin sesamum, from Greek sesamon, sesame, of Semitic origin; related to Arabic simsim)

Health benefits of Broccoli:

Over recent years researchers all over the world have identified a wide range of therapeutic properties associated with broccoli. So, apart from being a nutritional powerhouse, what other health benefits does broccoli provide?

Research reveals that broccoli can:

Prevent osteoarthritis – a British study revealed that broccoli contains a compound called sulfophane which may help fight osteoarthritis – sulforaphane can block cartilage-destroying enzymes by intercepting a molecule that causes inflammation.

Protect your skin against the effects of UV light – broccoli may help prevent skin cancer, not by eating it though, but by applying it directly to the skin.

Reverse diabetes heart damage – eating broccoli promotes the production of enzymes that help protect heart blood vessels5 and reduce the molecules that damage them.

Reduce cancer risk – eat broccoli just three times each month and you could potentially reduce the chance of developing bladder cancer by around 40 percent, according to experts at the Roswell Park Cancer Institute in Buffalo, USA.

Broccoli plant compound detoxifies air pollutants in the body – research from the Johns Hopkins Bloomberg School of Public Health in Baltimore, MD, suggests new benefits of eating broccoli.

Ref. http://www.medicalnewstoday.com/articles/266765.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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Methi Theplas

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Thepla snack

Methi Theplas

Hi friends! Methi Thepla. Theplas are an inherent part of gujarati meals, and are used for regular meals, travelling and for picnics! eaten with chunda or sweet mango pickle,theplas can be enjoyed hot or otherwise.

Preparation time: 20 minutes

Cooking time: 3 minutes each thepla

Course: snacks

Cuisine: Indian /Gujarat

serves: 12 theplas

Ingredients :

  • 1 cup whole wheat flour/atta
  • 1 cup gram flour/besan
  • 1 cup chopped fresh fenugreek (methi) leaves
  • 1/2 cup curd / yogurt / Dahi, whisked
  • ½ tsp turmeric powder
  • 1 level tbsp coriander seeds, powdered
  • 2/3 tsp red chili powder
  • 1 tsp cumin seeds, roasted and powdered
  • 1 tsp ginger, finely grated
  • 1 tbsp Olive oil , slightly heated
  • 1 tsp salt or / as per taste
  • oil for frying

Method:

Step 1.

In a bowl mix dry whole wheat flour / atta, gram flour /besan, Fenugreek leaves, salt, grated ginger, turmeric, chili powder, coriander powder and hot oil.

Step 2.

Add curd gradually and as required, to knead a soft dough.

Step 3.

keep the dough aside for 30 minutes covered with a damp kitchen towel.

Step 4.

Make small lemon sized balls from the dough.

Step 5.

Roll each ball thinly into 3 ” flat discs. Place the discs one by one, on the heated griddle / tava, when one side is half cooked, flip it .

Step 6.

When flipped side is half cooked, flip it. Apply ½ tsp oil on the cooked side and again flip and cook it apply ½ oil on the other side as well and cook on medium heat.

Step 7.

once the thepla is cooked on both sides to a light golden brown, remove from the griddle / tava.

Step 8.

Fry all the theplas one by one and stack them in a basket or tray.

Step 9.

Serve methi theplas with lime/ green chili pickles or as a healthy snack with Indian masala tea.

Note:

Methi theplas are light as well as healthy enriched with the goodness of Fenugreek leaves can be served with Indian masala tea as a snack!

Instead of curd we can also use milk.

Fenugreek leaves/ Methi leaves:

In the Eastern cultures, especially India, fenugreek leaves are more widely used as compared to seeds primarily due to its immense nutritional benefits. While the seeds of this plant are used for only for the flavour, the leaves have herb nutrition value in them. So, when we talk about the benefits of fenugreek we are particularly referring to its greener parts.

Nutritional Benefits Of Fenugreek: Fenugreek leaves are basically a kind of green leafy vegetables unless you dry them for storage (kasuri methi). So they will give you all the goodness associated with green vegetables.

The fresh leaves of the Methi plant have a slightly bitter under taste and can be cooked just like we cook spinach. It is a very good source of iron. That is why fenugreek, both its seeds and leaves are considered medicinal for curing anemia. In fact, even if you follow standard medicine, patients with low hemoglobin count are usually put on a diet of fenugreek and other vegetables like spinach and lettuce.

Fenugreek has herb nutrition in it. If you crush the fresh leaves of Fenugreek or make a glass of juice out of them, it could be the perfect health drink to control the hormonal level of insulin in the blood. Fenugreek is a kind of similar to bitter gourd when we consider the bitter taste and properties of regulating insulin. It is a must note point for diabetics.

Fenugreek could give competition to Spinach as a rich source of vitamin K. Commonly spinach is the traditional answer to all your vitamin K needs but fenugreek has almost as much or more of this vital nutrient.

It is a very good source of roughage because is basically comprised of leaves. It will fulfill your body’s fibre requirements abundantly. Traditionally methi or fenugreek is supposed to be very beneficial to people who have a persistent problem of constipation.

Surprisingly, fenugreek is also a great source of protein and nicotinic acid. These nutrients lend benefits of fenugreek that are specific to hair. It foster hair growth and is good for the general health and shine of hair.

Inspite of so many benefits people sometimes don’t prefer to eat fenugreek because of its bitterness, especially in the dried form when the concentration of the bitterness increases. The solution is to either eat it fresh or add the dried leaves to foods like dals, curries or mix it or knead the flour to make tasty methi parathas! Either ways the benefits of fenugreek as a nutritional bonanza need to be utilised to the fullest.
Ref. http://www.boldsky.com/health/nutrition/2011/benefits-fenugreek-leaves-130911.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.

 

Rava Laddoos

~ saanjhachullha ~ 2 Comments

Rava laddus

 Semolina Laddus

Hi friends!A beginner’s recipe that doesn’t need any expertise.

Prep Time: 5 minutes

Cook time: 20 minutes

 Makes: 15 Laddus

Recipe Cuisine: South Indian

Recipe Category: Snacks, Mithai

Ingredients:

  • 1 cup Rava / Sooji /fine Semolina
  • ½ cup Coconut , desiccated
  • 3/4 cup sugar, Powdered
  • 1/2 cup Warm milk
  • 1/4 cup cashew nuts, crushed in to smaller pieces
  • 1/4 cup Raisins
  • 1/4 cup pistachios
  • 6 Green cardamoms, peeled and powdered
  • 1/4 tsp saffron
  • 2 tbsp Ghee

Method:

Step 1.

Heat a kadhai / wok / or heavy bottom pan and dry roast the semolina for five -seven minutes on a low flame.

Step 2.

Add the desiccated coconut , mix well and fry for 7-8 minutes more. Take out the lightly roasted mixture in a bowl.

Step 3.

Heat one tbsp ghee in the same pan, add the cashew nuts and pistachios flakes fry till they turn light golden brown, add raisins fry for a minute .Remove and keep the fried fruit aside.

Step 4.

Heat remaining ghee in a kadhai / wok / or heavy bottom pan and fry the roasted rava/ sooji / semolina coconut mixture for 7-8 minutes on medium -low flame.

Step 5.

Boil 1/2 cup of milk in a pan add saffron, cardamom powder and sugar. Reduce the heat to low flame till the sugar gets dissolved completely switch off the stove.

Step 6.

Add milk, sugar, saffron and cardamom mix to the fried rava / sooji / semolina coconut mixture. Stir it well add the fried dry fruit. Mix it well and switch off the stove. Cool it for ten -fifteen minutes. Take equal portion of the mixture and shape it in to laddus . You will get fifteen laddus.

Note:

  • If you prefer a less sweeter version, add 2/3 cups of sugar instead of 1 cup.You can keep the laddus at room temperature for 3-4 days and in the refrigerator for a week.
  • I love semolina porridge. The comforting texture and taste, and the fact that it is light on the stomach, have made it one of my favorite foods to enjoy on a chilly night. Browsing through some health information on this wonder grain, I realized it has some stunning health benefits, too!

    Amazing Health Benefits of Semolina:

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

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

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

    Ref. http://www.care2.com/greenliving/7-amazing-health-benefits-of-semolina.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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Pav Bhaji

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Pav Bhaji

Pav Bhaji

Hi friends! Why Is it Important to Eat Vegetables? Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.Pav Bhaji is a delicious preparation with mixed vegetables.

Prep time: 30 minutes

Cook time: 30 minutes

Course: Snack

Cuisine: Indian, Mumbai

Level Of Cooking: Easy

Serves: 6

Ingredients:

  • 4 medium size potatoes, washed, peeled and cut into cubes
  • 1/2 cup Yellow Pumpkin, cut in to small Cubes
  • 1/2 cup cauliflower, tiny florets
  • 1/2 cup carrot,cut into tiny pieces
  • 1/2 cup green peas, fresh or frozen
  • 1/2 cup French beans, finely chopped
  • 1/2 cup Brinjals / Aubergine / egg plant, cut into small cubes
  • 2 capsicums /green bell peppers, finely cut chopped
  • 2 large onions, finely chopped
  • 3 large tomatoes, finely chopped
  • 15 cloves garlic, grind into a paste
  • 2 tbsp ginger, finely grated
  • 3 green chilies, chopped
  • 3 tbsp pav bhaji masala
  • 1/4 cup Fresh coriander leaves
  • 1/4 tsp Red chilli powder
  • 1 tbsp cumin seeds, roasted, powdered
  • 200 gms butter
  • 2 tsp salt or / salt to taste
  • 3 tbsp Lemon juice
  • 12 pavs

Method:

For the Bhaji:

Step 1.

Take all the mixed vegetables except onions and capsicum in a pressure cooker add 1/2 cup water and 1/2 tsp salt. Place the cooker on the high flame, as soon as pressure is formed, switch off the stove. Let the cooker come to room temperature, open the lid and lightly mash the vegetables, keep aside.

Step 2.

On a high flame in a wok / Kadahi / or deep heavy bottom pan take butter ,  add the chopped onions, saute the onions.

Step 3.

Saute the onions till they become transparent, add the ginger-garlic paste, fry for a minute.

Step 4.

Add the Capsicums and fry till they are well cooked. Add the chili powder, turmeric powder and pav bhaji masala, roasted cumin seeds powder. Mix and fry for few minutes till the capsicum get cooked a bit.

Step 5.

Now add the mashed vegetables to the fried masala mix well add 1 cup water. Keep on stirring and let it simmer for 12-15 minutes on low flame. Switch off the stove.

Step 6.

Add the lemon juice and mix it well. Serve hot garnished with coriander leaves with lightly butter fried pavs and a blob of butter in each bowl of bhaji.

The buttered pavs:

Step 1.

Slice pav horizontally into two and pan fry in butter for half a minute, pressing two or three times or till pav is crisp and light brown. Serve hot.

For Serving:

  • 1 cup onions, finely chopped
  • 6 fresh lemon wedges
  • 6 knobs of butter

How to serve:

  • For a single serving take a small bowl of hot bhaji, 2 pavs freshly fried,1 tbsp of finely chopped onions, a lemon wedge on a plate.
  • Top the hot bhaji with a knob of butter and serve immediately garnished with 1/2 tsp of finely chopped coriander.
  • Serve hot.

Notes: Instead of butter in the bhaji Olive oil or any other cooking oil can be used. In case pavbhaji masala is not available , garam Masala can be a good substitute .The vegetables that are usually added to the bhaji are cauliflower, potatoes, carrots, peas, capsicum and french beans pumpkin etc. Depending on the combination of these vegetables, the final taste of the  bhaji will be different. You can  make the bhaji with any of these veggie combination.

Health Benefits of mixed vegetables:

    • Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
    • Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
    • Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
    • Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
    • Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
    • Nutrients
    • Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
    • Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
    • Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
    • Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
    • Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
    • Vitamin A keeps eyes and skin healthy and helps to protect against infections.
    • Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

Ref. http://www.choosemyplate.gov/food-groups/vegetables-why.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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Crispy Potato Rolls

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Potato rolls NG

Hi friends! An easy to make and tasty appetizer for Potato lovers! Use Air frier as a healthier option for cooking it.

Serves: 4
Style: Indian Vegetarian

Ingredients:

  • 4 potatoes, medium size
  • 6 slice bread, multigrain
  • 1tsp cumin seeds, roasted and powdered
  • 2  green chilies, finely chopped
  • 2  tbsp coriander leaves, finely chopped
  • 1/2 tsp red chili powder
  • 2 tsp Dry mango powder
  • 1 level tsp salt or / salt to taste
  • 1  tsp ginger, finely grated
  • 4 tbsp sesame seeds
  • Oil for deep frying

Method:

Step 1.

Put the washed potatoes in a pressure cooker with two 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 5 minutes. Switch off the stove. When pressure cooker is cooled to room temperature, open the lid and take out the boiled potatoes.

Step 2.

Peel and mash the potatoes in a mixing bowl keep aside.

Step 3.

Take a bowl with water to wet the bread. Dip the bread slices one by one and dampen them with water, place the slices between your palms and press, squeezing out the excess water from the bread slices and mash them well.

Step 4.

 Now in the mixing bowl take mashed potatoes, mashed bread slices, green chilies, chopped coriander leaves, salt, cumin powder, red chili powder, dry mango powder, grated ginger and mix very well.

Step 5.

Take twenty four equal portions of the mix and make a roll with each portion and keep aside.

Step 6.

In a plate sprinkle sesame seeds, take each roll and roll over the sesame seeds in a way that each roll is well quoted with the sesame seeds. Keep aside.

Step 7.

Heat the oil for deep frying on high flame. Drop in the rolls slowly. Reduce the heat and fry on medium flame stirring frequently till the rolls are crisp and golden brown in color. Drain on a kitchen paper towel.

Step 8.

Serve hot with green coriander Chutney or tomato ketchup.

Health benefits of the potatoes:

Yet far from being the devil’s food, a cooked new potato has only 26 calories and is packed with nutrients. A key to lasting weight loss is eating foods that make you feel full for longer.’You should eat complex carbohydrates such as potatoes, rather than simple carbohydrates like sugar or biscuits which give a short energy boost followed by hunger pangs,’ she says. ‘In this way, potatoes can help you reduce binge-eating.’

Nutritious: Potatoes provide the body with an essential source of fuel and energy, which you need even when dieting. Potatoes provide the body with an essential source of fuel and energy, which you need even when dieting. As a rich carbohydrate source, they help to fuel all reactions in the body which you need for movement, thinking, digestion and cellular renewal.

Vitamin Booster:

Potatoes were eaten by 19th Century English and Spanish sailors to fend off scurvy. Surprisingly rich in immune-boosting Vitamin C, a medium potato (150g) with the skin provides 27mg, almost half of the recommended daily intake. Potatoes are also a rich source of Vitamin B, folate and minerals such as potassium, magnesium and iron. Potatoes are underground tubers, meaning that they store all the vitamins and minerals needed for growing new potato plants in spring. Rather than being bland and starchy, they’re actually full of nutrients.

Super food: One new potato contains just 26 calories

BLOOD PRESSURE

Potatoes have kukoamines. Traditional Chinese Medicine uses a plant, Lycium chinense – which also contains kukoamines – as a tea to lower blood pressure. A few good servings of potatoes a day would have some blood-pressure lowering activity.

CARDIOVASCULAR DISEASE

Potatoes have flavonoids, which help protect against cardiovascular-disease by lowering levels of bad LDL-cholesterol and keeping arteries fat-free. The B vitamins in potatoes also protect arteries. Vitamin B6, found in potatoes, reduces levels of a molecule called homocysteine which is involved in inflammation and the furring up of arteries. High homocysteine levels are associated with a significantly increased risk of heart attack and stroke.

GUT HEALTH

A single baked potato will provide nearly 12 per cent of the daily recommended amount of fibre, giving similar levels to whole grain breads, pastas and cereals. High levels of dietary fibre and ‘bulking agents’ support healthy digestion and regular bowel movements, while giving a protective effect from colon cancer.

 

STRESS

Potatoes are exceedingly rich in Vitamin B6, a substance needed for cellular renewal, a healthy nervous system and a balanced mood. Just  100g of baked potato contains 21 per cent of the daily value of the vitamin. It is used to make neurotransmitters –substances that deliver messages from one cell to the next. Neurotransmitters such as serotonin and dopamine are needed for the regulation of mood and Vitamin B6 is needed to make them. It is also used to make adrenaline, hormones that help us respond to stress, and GABA, a substance linked to relaxation and a feeling of well being.

 

Ref. http://www.dailymail.co.uk/health/article-1206765/Why-potatoes-suprising-health-benefit-key-lasting-weight-loss.html

Nick’s kitchen 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.

 

 

Bread Rolls

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Paneer Rolls 

Hi friends! Bread rolls with potato/paneer filling are very crisp and enjoyable with a hot cup of tea.

Prep time: 20 minutes

Cooking time: 25 minutes

Total Time: 45 minutes

Recipe type: snacks, Appetizers

Cuisine: Indian

Serves: 4

Ingredients:

  • 8 slices of bread, white / brown / or multi grain bread
  • 4 medium sized potatoes, washed, boiled, peeled and mashed
  • 50 gms Paneer/cottage cheese, grated
  • 1 tsp cumin seed
  • 1 tsp Dry mango powder/ amchoor
  • 1/2 tsp black pepper powder
  • 1/2 tsp red chili powder
  • 1/2 tsp garam masala powder
  • 1/2 tsp cumin, roasted and powdered
  • 1 tbsp, coriander leaves ,finely chopped
  • 2/3 tsp salt or / salt as required
  • 2 tbsp cooking oil

Method:

Step 1.

Put the potatoes in a pressure cooker with two cups of water and washed potatoes close the lid. On high flame the moment full pressure is formed , reduce the heat to low flame for 4-5 minutes. Switch off the stove, let the pressure cooker cool to room temperature. Open the lid, take out the potatoes peel and mash in a bowl and keep aside.

Step 2.

Heat the oil in a pan and add the cumin seed. When the cumin seed starts to crack, add the mashed potatoes, grated Paneer/cottage cheese and all the spices like chili powder, mango powder, salt, black pepper powder, cilantro and stir-fry for a minute, mix the spices well. Turn off the heat. When cool, take small portions of the filling and make rolls of filling and keep aside.

Step 3.

Take a bowl with water to wet the bread. Take a slice of bread, trim the edges of the bread slices and dampen it with water, place the slice between your palms and press, squeezing out the excess water from the bread. This makes the bread moist for rolling in the filling.

Step 4.

Take each filling roll place it on the bread slice, roll the bread gently and close the edges, roll it between your palms to get smooth outer texture, see that filling is not left uncovered anywhere. Prepare all bread rolls similarly and keep aside.

Step 5.

Heat oil in a kadai or wok or frying pan, fry the bread rolls two three at a time till they become light golden brown in color.

Step 6.

Drain the bread rolls on a paper kitchen towel lined plate to remove excess of oil. Serve the crisp bread rolls with coriander or mint chutney.

Note: Do not soak bread slices in water. Just dip the slice and squeeze out the water from the slice thoroughly.

 

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.

 

 

Nei Appams/Sweet Appams

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Nei Appam 1st stage                                      Nei appams

Neyyappam Appams / Sweet

Appams/Unniyappam 2nd Recipe (  with Variation)

Hi friends!Unniyappam-Neyyappam is the traditional recipe and popular snack of keralites. Both Neyyappam and Unni appam is often used as a ritual offering in temples in Kerala ,South India.Unni in malayalam means small, Ney means ghee/clarified butter and Appam means small rice cake.

Prep time: 5 minutes

Cook time: 15 minutes

Makes: 15

Recipe Cuisine: South Indian/ Kerala delicacies

Recipe Category: Snacks

Ingredients:

  • 1 cup Wheat flour
  • 1/4 cup Rice flour
  • 1/2 cup milk
  • 1/4 tsp of Baking soda
  • 1/2 cup Jaggery, grated
  • 4 tbsp Fresh grated coconut, Optional
  • 4 Cardamoms, powdered
  • 1 banana, Ripe and mashed
  • 1 /4 tsp Salt
  • 1 tbsp Pure Ghee/clarified butter

Method:

Step 1.

In a bowl take wheat flour, mashed bananas,rice flour, cardamom powder, grated coconut, baking soda and mix well .

Step 2.

In a pan heat water add jaggery, heat till all the jaggery dissolves.

Step 3.

Mix the jaggery syrup to the flour gradually, stirring and mixing all the ingredients well.

Step 4.

Add slowly milk to  the mix  to have a thick batter.

Step 5.

Keep the batter aside for half an hour.

Step 6.

Heat the appam pan and put a drop of oil into each indent of the mould . Now add the required amount of batter into the mould indents to make them 2/3 full.

Step 7.

Cook for 4-5 minutes on low flame .When it gets cooked (golden brown) on one side, using a skewer or a knife flip over gently  (each appam )and let the other side also cook for 2-3 minutes.Make sure appams are fully cooked. Serve hot.

Note:

Add jaggery according to your sweet taste. Add little amount of more to the batter and mix well.

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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Nei Appam/Neyyappam-1

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Nei appams while cooking  Nei appams

Nei Appam/Neyyappam

Hi friends! Nei Appam or neyyappam as its called is made in all South Indian households on festivals as a neivedhyam / prasadaam. To make it healthier in this recipe it is made using appam moulds.

Ingredients:

  • 2 cups Wheat Flour
  • 1/2 cups-Jaggery, dissolved in one cup water
  • 2 Bananas, mashed well
  • 2 tsp Rava / semolina
  • 6 green cardamoms, powdered
  • 2 tsp dry ginger powder
  • 1/2 cup milk
  • 1/4 tsp baking soda
  • Oil for lining the mould indents

Method:

Step 1.

In a bowl take wheat flour, mashed bananas, rava, cardamom powder, ginger powder, baking soda and mix well .

Step 2.

In a pan heat water add jaggery, heat till all the jaggery dissolves.

Step 3.

Mix the jaggery syrup to the flour gradually, stirring and mixing all the ingredients well.

Step 4.

Add slowly milk to  the mix  to have a thick batter.

Step 5.

Keep the batter aside for half an hour.

Step 6.

Heat the appam pan and put oil into each mould . Now add the required amount of batter into the moulds. When it gets cooked (golden brown), turn other side and make sure appams are fully cooked. Serve hot wheat appams.

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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Tea Cake

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Tea cake   Tea Cake sliceTea Cake

Hi friends! This is a simple butter cake that is good with tea or coffee. Easy to make, and very delicious.

Cook time: 50 minutes
Preparation time: 10 minutes
Cooking time: Approx.40 minutes

Ingredients :

  • 2 cups All-purpose flour
  • 2 Eggs
  • 1/2 cup Butter (melted)
  • 11/4 cup White sugar
  • 1 tsp Vanilla extract
  • 2 tsp Baking powder
  • 1/2 tsp Salt
  • 1/2 cup Milk
  • 1/4 cup Powdered sugar for dusting

Method:
Step1.
In a medium bowl, cream together the butter and sugar until light and fluffy.
Step 2.
Beat in the eggs, one at a time then stir in the vanilla. Combine the flour, baking powder and salt.
Step 3.
If the batter is too stiff, a tablespoon or two of milk can be added.
Step 4.
Grease and flour a round pan. Spread the batter evenly into the prepared pan.
Step 5.
Preheat oven to 350 degrees F /175 degrees C Bake for 25 to 30 minutes in the preheated oven, until a tester inserted into the center comes out clean.
Step 6.
Take out the pan from the oven. Cool cake in pan on a wire rack, then turn out onto a plate. Dust with powdered sugar before serving.

Here are a few things your less-than-perfect cake may be trying to tell you:

  1. Your cake is too dense.
    A cake that is overly dense typically has too much liquid, too much sugar or too little leavening (not excess flour, as is commonly thought).

Solutions: Make sure you’re using wet measures for wet ingredients and dry measures for dry; check the freshness of your baking soda and powder, and check your oven temp to make sure it’s hot enough. A cake that bakes too slowly takes longer to set and may fall, causing a dense texture.

  1. There are holes and tunnels in your cake.
    Cakes that have holes are problematic, especially if you plan to slice them horizontally. Holes in cakes are caused by improper mixing (generally over-mixing). You can always fill the holes with frosting to cover them up, but of course preventing them in the first place is the better plan.

Solutions: Consider what mixing method you’re using. If you have a recipe that calls for hand-mixing, yet you use a hand blender, you’ll need to mix much less. Standing mixers are incredibly efficient, but will mix your cakes very quickly. Make sure your ingredients (eggs, liquid and dairy) are as close to room temperature as possible to encourage proper mixing.

  1. Your cake is dry.
    The culprits for dry cake are ingredients that absorb moisture, such as flour or other starches, cocoa or any milk solids. A second, and equally damaging culprit, is over-baking.

Solutions: Ensure that you’re measuring your flour properly. To do so, spoon the flour into the measuring cup and level off evenly. Avoid dipping your measuring cup into the bag as this presses the flour into your cup and you’ll end up with too much flour. Measure cocoa powder the same way. To avoid over baking, there are three indicators that you should look for to determine if your cake is done: The cake should be slightly pulling away from the side of the pan, a cake tester inserted into the deepest part of the cake comes out clean, and the cake should spring back when gently pressed.

  1. Your cake is tough.
    Mixing is a tricky thing when it comes to cakes. You need to find the perfect speed, temperature and duration to form perfectly-sized little air cells to make the ideal texture. Toughness in cakes is caused by over-mixing, or the wrong type of flour.

Solutions: Mix your cake according to the recipe — there is a function to the order in which ingredients are added to create the right texture. As soon as you begin mixing flour with a liquid and a fat, gluten is developed. Gluten is not desirable in cakes, so mix thoroughly but as little as possible. Make sure you’re using the correct flour. If your recipe calls for a cake or pastry flour then an all-purpose flour or bread flour will be too hard, creating a tough crumb.

  1. The cake broke when turned out of pan.
    A cake has gone through a lot over the last 30 minutes, not to mention turning from a liquid to a solid! It needs a minute or two to gain its composure once removed from the oven.

Solutions: Line the bottoms of your pan with parchment paper. Cakes should rest in their pans on a rack for 15 minutes after coming out of the oven. By lining the bottom of the pan you give yourself some added insurance that the cake will slide out after cooling. (Running a sharp knife between the inside of the pan and the cake is a good idea, too.)

  1. The icing is full of crumbs.
    Crumbs are the cake-decorator’s nemesis! They’re inevitable if you build a layer cake and have to split the layers, but there is a fix to minimize these irritating little morsels.

Solution: Do a ‘crumb coat’ when frosting your cake. Whether you’re making the simplest of cakes or the most extravagant of gateaus, put a very thin layer of icing on the cake for starters. This layer glues down the crumbs. Chill the cake until that crumb coat is firm, then continue icing your cake. There shouldn’t be a crumb in sight.

To sum it all up, here are my best cake-making practices:

  1. Always grease the pan and line with parchment.
    2.Allow the oven to fully preheat before putting your cake in.
    3. Bake in the center of the oven unless otherwise specified.
    4. Bake in the size of pan specified, otherwise uneven baking will mean an uneven cake.
    5. Don’t try to double a recipe — cake recipes are more complex than that. Source out a recipe for a larger volume instead.
    6. Use fresh ingredients. Old ingredients taste bad, and old leaveners simply don’t work.
    7. With the exception of spices, don’t substitute ingredients. Especially ones that have structural impact.

Now that you have all those rules…have fun and go bake a cake!

Ref. http://www.chatelaine.com/recipes/cakes-recipes/what-your-cake-is-trying-to-tell-you/

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.

 

Sago Khichdi

~ saanjhachullha ~ 1 Comment

sago khichadiSago/ sabudana Khichdi

Hi friends! This delicious Sabudana khichadi is an Indian dish made from soaked Sabudana. It is typically prepared in parts of Western India such as Maharashtra, Madhya Pradesh, Rajasthan, & Gujarat. Wikipedia

Recipe serving: 4

Preparation Time : 15-20 minutes

Cooking time : 6-10 minutes

Cuisine: Maharashtra

Course: Snack, Healthy snack

Level Of Cooking: Easy

Ingredients:

  • 2 cup Sago / sabudana
  • 2 medium size potatoes
  • 1/2 cup peanuts, shelled, roasted, coarsely pounded
  • 3 tbsp Olive oil
  • 1 tsp cumin seeds/ Jeera
  • 2 Red chilies, whole
  • 1 sprig kadhi patta /curry leaves
  • 1 tsp salt or / salt to taste
  • 1/2 tsp chili powder
  • 1 tbsp coriander leaves, finely chopped
  • 1 tsp green chilies, chopped
  • 1 small lemon’s juice

Method:

Step 1.

Wash Sabudana/ Sago well. Soak in 4 cups of water over night . Drain out the water with a strainer, spread it on a paper kitchen towel for drying for ten minutes. To avoid sticky or lumpy khichadi, it is necessary to dry out the water very well. Sabudana / sago grains should be separate and moist.

Step 2.

Roast peanuts on a hot griddle, peel off the skin and then grind coarsely.Keep aside.

Step 3.

Wash green chilies, and coriander, chop finely . Peel and cut the potato into tiny cubes and keep aside.

Step 4.

Heat the oil in kadahi / wok or a heavy bottom pan and add Jeera, when it starts crackling, add Curry leaves /kadhi patta , red chilies and fry for few seconds, add the potato cubes. Cook till the potatoes are done. Add sabudana, roasted peanuts, salt, and chili powder, mix well .

Step 5.

Switch off the stove, sprinkle the lemon juice and mix well. Garnish the khichadi with finely chopped coriander leaves. Sprinkle lime juice and chopped coriander leaves on the khichadi, mix well.

Step 6.

Serve hot garnished with the finely chopped green chilies.

Note:

The Saboodana/Sago should be well soaked. Use a strainer or a colander to drain the water. Excess water in saboodana vada mixture will make it difficult to handle the mixture while making vadas . For better taste use roasted ground nuts. For best results Saboodana vada should be fried in a moderately hot oil till light golden on both sides.

Health benefits of eating sago / saboodana:

Sago or sabudana or tapioca pearls is a food which is full of energy and carbohydrates. It is extracted from the center of sago palm stems in the form of starch. It is also known as tapioca pearls. If is one of the wholesome diet of starch and carbohydrates and is used in a lot of Indian dishes. Sago is used in puddings, gruel or soups, and upma dishes. In gruel form, it is used in various carbonated drinks to provide energy without any addition of artificial chemicals and sweeteners. It is one food which possess a high cooling effect in the system and it is quite easy to digest. It is also used in making cakes and breads. Sago is helpful as a substitute in binding the dishes or making them thick. It is  low in calories and is preferred as a light meal option.

The benefits of eating sago are associated with its starch form as

  1. Aid in digestion: Pearl sago is used as one easily digestible non-irritating baby food, as well as a food in inflammatory cases. In such cases, sabudana is boiled with milk or water  and then added with sugar or spices to enhance the flavour.
  2. Nutritional value: Sago grains are about 2mm in diameter. They are a source of pure carbohydrates with very little protein, vitamin C, calcium and minerals. A hundred gram of dried sago yields about 355 calories, with an inclusion of 94 gms of carbohydrates, fats and proteins.
  3. Sago and the body: The main content of sago is carbohydrates and has an ancient history in aiding to certain herbal medicines. Sago alongwith  rice is used to cool the body. It is helpful in treating ailment resulting from too much heat, such as the production of excess bile. As we know it is a renowned food in Indian culture and moreover, it is a staple diet in some continents. The herbal remedy of sago is not hidden outside the Indian subcontinent such as Sri Lanka, New Guinea and other Asian pacific countries.
  4. Sago dishes: Various dishes are made from sago as it is easily mixed with wide variety of tastes and spices. However, sago is low in proteins, vitamins and minerals, its combination with other supplements can result  into high nutrition and taste. In various  parts of India, it is used as fasting food in the form of khichdi or pilaf, soaked sabudana fried with potatoes and other vegetables. Sago possess a high usage in baking breads and pancakes.
  5. A high energy booster:  Sago food is full of energy, and often served as a food  to break the fast. It has high beneficiaries for sick people as a supplement providing enough energy to combat the weakness and ailments.

Keep them in dry and airtight container. It should be kept away from moisture for long storage. The white pearls of sago becomes white when soaked in water and turns translucent when cooked. Fermentation may improve the nutritional value of sabudana. In Papua New Guinea, sabudana paste is partially fermented by mixing it in palm leaves,which are then stored  in cool place. Therefore, a lot of recipe with high in energy, you should not be missing it. As experiments can really turn it out in high taste value.

Ref. https://beautyhealthtips.in/health-benefits-eating-sago/

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.

Palak Pakodas

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Palak Pakora NG

Spinach fritters / Palak Pakodas

Hi friends! Palak pakoda is an easy to prepare, tasty and crispy snack prepared with fresh spinach leaves. It goes very well with a hot cup of tea.

Prep time: 10 minutes
Cooking time: 15 minutes
Level: Easy

Ingredients:

  • 3 cups fresh Palak /spinach leaves, finely chopped
  • 1 1/2 cup Besan/ bengal gram flour
  • 1/2 tsp carom/ajwain seeds
  • 1/2 tsp red Chili powder
  • 1 tsp coriander powder
  • 2/3 level tsp Salt or/ to taste
  • 1 tbsp rice flour
  • 1/4 tsp baking soda
  • Oil for deep frying

Method:

Step 1.

Wash the spinach leaves well, drain the water and finely chop the spinach and keep aside.

Step 2.

In a bowl, mix together besan, baking soda and salt. Now add the chopped palak leaves, carom/ajwain seeds, red chili powder, coriander powder and mix well. Add water little by little and mix all the ingredients to a thick batter.

Step 3.

Heat oil in a kadai. To check if the oil  is hot enough, drop a small drop of batter into the oil, if it raises to the surface immediately, then the oil is hot enough to fry the pakodas.

Step 4.

Now reduce the heat to medium and take spoonful of batter ( 7-8 spoons) and gently slide in to the hot oil. Fry the pakoda in hot oil till they are golden brown in color. Remove pakoras from the oil and drain them on a kitchen towel . keep them aside.

Step 5.

When all the pakodas are half fried, press the each one with the rolling pin. Re fry the pressed pakodas to crisp pakodas!

Step 6.

Serve hot with coriander/ mint chutney.

Health Benefits of Spinach/Palak:

  • Spinach is a storehouse for many phytonutrients that have health promotional and disease prevention properties.
  • It is very low in calories and fats (100 g of raw leaves provide just 23 calories). Also, its leaves hold a good amount of soluble dietary fiber; no wonder why this leafy greens often recommended by dieticians in the cholesterol controlling and weight reduction programs!
  • Fresh 100 g of spinach contains about 25% of daily intake of iron, one of the highest for any green leafy vegetables. Iron is an essential trace element required by the human body for red blood cell production and as a co-factor for an oxidation-reduction enzyme, cytochrome oxidase during the cellular metabolism.
  • Fresh leaves are a rich source of several vital antioxidant vitamins like vitamin-A, vitamin-C, and flavonoid polyphenolic antioxidants such as lutein, zeaxanthin, and β-carotene. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes.
  • Zeaxanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV light-filtering functions. It thus helps protect from “age-related macular related macular disease” (ARMD), especially in the older adults.
  • Further, vitamin-A is required for maintaining healthy mucosa and skin and is essential for night vision. Consumption of natural vegetables and fruits rich in vitamin-A and flavonoids are also known to help the body protect from lung and oral cavity cancers.
  • Spinach leaves are an excellent source of vitamin-K. 100 g of fresh greens provides 402% of daily vitamin-K requirements. Vitamin-K plays a vital role in strengthening the bone mass by promoting osteoblastic activity in the bones. Additionally, it also has an established role in patients with Alzheimer’s diseaseby limiting neuronal damage in the brain.
  • This green leafy vegetable also contains good amounts of many B-complex vitamins such as vitamin-B6(pyridoxine), thiamin (vitamin B-1), riboflavin, folates, and niacin. Folates help prevent neural tube defects in the newborns.
  • 100 g of farm fresh spinach has 47% of daily recommended levels of vitamin-C. Vitamin-C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
  • Its leaves also contain a good amount of minerals like potassium, manganese, magnesium, copper and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. The human body uses manganese and copper as a co-factor for the antioxidant enzyme, superoxide dismutase.Copper is also required for the production of red blood cells. Zinc is a co-factor for many enzymes that regulate growth and development, digestion and nucleic acid synthesis.
  • It is also a small source of omega-3 fatty acids.

Regular consumption of spinach in the diet helps prevent osteoporosis (weakness of bones), iron-deficiency anemia. Moreover, its soft leaves are believed to protect the human body from cardiovascular diseases and cancers of colon and prostate.

Ref. http://www.nutrition-and-you.com/spinach.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.

 

 

Maddur Vade

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Meddur vade

Maddur Vade

Hi friends! Maddur Vade is a very popular snack of the state of karnataka, in India. Maddur Vade got its name from a little town called ‘Maddur’ which is situated in between Bangalore and Mysore. These delicious vade are a good for breakfast or evening snack and can be served with or without coconut chutney . Vade are easy and quick to make and have a crispy crust and soft from inside.

Preparation Time : 10 minutes
Resting Time : 10 minutes
Cooking Time : 1 to 2 minutes for frying each batch
Serves: 15 vade

  • 2 cups Rice flour
  • 1 cup fine Sooji/Semolina
  • 1/4 cup Maida/ all-purpose flour
  • 2 medium size Onions, finely chopped
  • 2 Green Chilies , finely chopped
  • 8-10 fresh curry leaves, finely chopped
  • 3 tbsp oil, heated
  • 1 1/2 tsp Salt or / salt to taste
  • Oil for deep frying

Method:

Step 1.

Take all purpose flour, sooji, rice flour, salt in a bowl mix all the ingredients well . Sprinkle three table spoon of oil and rub the mixture with your hands so that it resembles bread crumbs and oil is fully absorbed.
Step 2.

Now add onions, chilies, curry leaves to the mixture, adding water slowly make a firm dough.

Step 3.

Cover and leave the dough for about 10-15 minutes.

Step 4.

Divide the dough into equal lemon size balls.Pat and flatten the dough balls between your palms and set aside.

Step 5.

Take the patted dough and slide it carefully into hot oil for deep frying. Fry these vade on low to medium flame.

Step 6.

Fry the vade until they turns golden brown.Remove vade from the oil and drain them on a paper kitchen towel , keep them aside. Fry three to four vade at a time . Serve these hot vade just like that or with coconut chutney.

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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Peanut Brittle

~ saanjhachullha ~ Leave a comment

 

Peanut brittles NG

Hi friends! A tasty peanut brittle or chikki made with jaggery. It is an excellent snack to enjoy in winters .

Recipe Cook Time: 15 minutes

Ingredients:

  • 100 gm peanuts, dry roasted
  • 90 gm jaggery
  • 1/2 tsp butter/ ghee-clarified butter

Method:

Step 1.

Peanuts can be roasted in the microwave oven. Peanuts spread out one layer deep in a microwave safe dish, heat for one minute. Take out the dish, shake and mix the peanuts and once more put in the microwave for one more minute.Take out from the microwave, cool to room temperature, keep aside.

Step 2.

Coarsely crush the roasted peanuts and keep aside.

Step 3.

On medium flame heat the ghee in a pan add jaggery ( without water) till it melts.

Step 4.

Cook the syrup for six to seven minutes on slow fire.

Step 5.

Add the roasted and crushed peanuts and mix well.

Step 6.

Grease a tray and spread the mixture evenly, roll it flat to desired thickness.Cut into squares when hot, when cooled separate the pieces and store in an airtight container.

Health Benefits of Peanuts:

  1. Helps Promote Fertility (Folate)Peanuts contain a good amount of folate.
  2. Aids in Blood Sugar Regulation (Manganese) a mineral which plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.
  3. Helps Prevent Gallstones-It may come as a surprise that peanuts can help prevent gallstones.
  4. Helps Fight Depression (Tryptophan) –Peanuts are good sources of tryptophan, an essential amino acid which is important for the production of serotonin, one of the key brain chemicals involved in mood regulation. When depression occurs, a decreased amount of serotonin may be released from the nerve cells in the brain. Tryptophan may raise serotonin’s antidepressant effects when there is an increased amount of serotonin in the blood.
  5. Boosts Memory Power (Vitamin B3) –Do you know what can be found in peanuts that gave them the “brain food” tag? This is due to their vitamin B3 or niacin content whose many health benefits include normal brain functioning and boosting memory power.
  6. Helps Lower Cholesterol Levels (Copper) –The same nutrient which gives peanuts their memory enhancing power also helps lower and control cholesterol levels. Added to that is their copper contents which aids in reducing bad cholesterol and increase good cholesterol levels.
  7. Lowers Risk of Heart Disease-Peanuts are rich in heart-friendly monounsaturated fats and antioxidants such as oleic acid. Reach for a handful of peanuts and other nuts at least four times a week to reduce your risk of cardiovascular and coronary heart disease.
  8. Protects Against Age-related Cognitive Decline (Vitamin B2)-the most niacin-rich foods like peanuts were 70% less likely to have developed Alzheimer’s disease.

9 Cancer Protection-a form of phytosterol called beta-sitoserol (SIT) is found in high concentrations in some plant oils, seeds, and legumes including peanuts. Phytosterols not only protects against cardiovascular disease by interfering with the absorption of cholesterol, they also protect against cancer by inhibiting tumor growth.

  1. Lowers Risk of Weight Gain-Surprise! Eating nuts regularly is associated with a lowered risk of weight gain.

Ref. https://bodybuildingindia.com/health-benefits-of-peanuts/

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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Crispy Chiplets

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Crisy sticks

Crispy Chiplets

Hi friends! Crispy Chiplets/Namak  paras are a traditional Indian savory all time snack. They are tasty and crunchy  snack.

Ingredients:

  • 1 cup maida/ All purpose flour
  • 1/2 cup rice flour
  • 3 tbsp Olive oil
  • 1/2 tsp salt
  • 1/2 tsp carom seeds/ Ajwain
  • 1/2 cup water

Method:

Step 1.

In a bowl, mix all purpose flour and rice flour, oil and salt, carom seeds. Rub in the mix well, till it resembles bread crumbs.

Step 2.

Add water slowly and mix until you get a smooth, soft dough. Divide the dough into equal portions – roughly the size of a big marble. Dust your work space with enough flour and roll out a circle.

Step 3.

Cut the circle in to thin strips.Once all the strips are ready, heat about two cups of oil in a wok or deep bottomed pan and fry them in batches of six to eight strips, until golden on both sides.

 Note:

Crispy sticks are India’s popular snack item at tea time.

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.

 

 

 

Sabudana/Sago Vada

~ saanjhachullha ~ 2 Comments

Sago Vadas 1sago Sago/Sabudana/Tapioca pearls

     Sabudana/Sago Vada

Hi friends!A very popular Maharashtrian snack prepared especially on days of fasting during Navratri. Sago vada can also be enjoyed as a tea time snack. This easy to make snack  is very delicious.

Cook time: 30 mins

Recipe type: breakfast, savory snacks

Cuisine: Maharashtra, western Indian

Serves: 4

Ingredients:

  • 1 cup sabudana/ tapioca pearls
  • 4 medium potatoes/aloo
  • 1 tsp cumin seeds/jeera (optional)
  • 1-2 green chillies finely chopped
  • 1 tsp finely chopped ginger/adrak
  • ½ cup peanuts/mungphali
  • 2 tbsp coriander leaves/dhania , finely chopped
  • 2-3 tsp Rice flour, for dusting (optional)
  • 1 tsp Lemon juice, or as per taste
  • 1 tsp sugar
  • 1 1/4 tsp salt or / to taste
  • oil for frying

Instructions:

Step 1.

Wash the sabudana well and then soak it overnight with just enough water to cover it. The water gets absorbed and Sago/ Sabudana looks plumped up. With the help of a strainer drain off all the water completely from the soaked sabudana.

Step 2.

Boil the potatoes. Peel and mash them. take a mixing bowl, put the mashed potatoes and sabudana together.

Step 3.

In a nonstick pan, roast the groundnuts/peanuts till they become slightly golden brown. Cool to room temperature and then coarsely powder in a dry grinder.

Step 4.

Add peanuts, salt, sugar, ginger, green chilies, coriander leaves and lemon juice, blend the mixture well.

Step 5.

Now take some portion of the mixture in your hands and shape them into flat round vadas. Do this till all the mixture is utilized. keep aside the vadas in a tray.

Step 6.

Heat the oil, deep fry the vadas till golden brown. Serve hot with any accompaniment like Coriander chutney.

Note:

The Saboodana/Sago should be well soaked. Use a strainer or a colander to drain the water. Excess water in saboodana vada mixture will make it difficult to handle the mixture while making vadas . For better taste use roasted ground nuts. For best results Saboodana vada should be fried in a moderately hot oil till light golden on both sides.

Health benefits of eating sago / saboodana:

Sago or sabudana or tapioca pearls is a food which is full of energy and carbohydrates. It is extracted from the center of sago palm stems in the form of starch. It is also known as tapioca pearls. If is one of the wholesome diet of starch and carbohydrates and is used in a lot of Indian dishes. Sago is used in puddings, gruel or soups, and upma dishes. In gruel form, it is used in various carbonated drinks to provide energy without any addition of artificial chemicals and sweeteners. It is one food which possess a high cooling effect in the system and it is quite easy to digest. It is also used in making cakes and breads. Sago is helpful as a substitute in binding the dishes or making them thick. It is  low in calories and is preferred as a light meal option.

The benefits of eating sago are associated with its starch form as

Aid in digestion: Pearl sago is used as one easily digestible non-irritating baby food, as well as a food in inflammatory cases. In such cases, sabudana is boiled with milk or water  and then added with sugar or spices to enhance the flavour.

Nutritional value: Sago grains are about 2mm in diameter. They are a source of pure carbohydrates with very little protein, vitamin C, calcium and minerals. A hundred gram of dried sago yields about 355 calories, with an inclusion of 94 gms of carbohydrates, fats and proteins.

Sago and the body: The main content of sago is carbohydrates and has an ancient history in aiding to certain herbal medicines. Sago along with  rice is used to cool the body. It is helpful in treating ailment resulting from too much heat, such as the production of excess bile. As we know it is a renowned food in Indian culture and moreover, it is a staple diet in some continents. The herbal remedy of sago is not hidden outside the Indian subcontinent such as Sri Lanka, New Guinea and other Asian pacific countries.

Sago dishes: Various dishes are made from sago as it is easily mixed with wide variety of tastes and spices. However, sago is low in proteins, vitamins and minerals, its combination with other supplements can result  into high nutrition and taste. In various  parts of India, it is used as fasting food in the form of khichdi or pilaf, soaked sabudana fried with potatoes and other vegetables. Sago possess a high usage in baking breads and pancakes.

A high energy booster:  Sago food is full of energy, and often served as a food  to break the fast. It has high beneficiaries for sick people as a supplement providing enough energy to combat the weakness and ailments.

Keep them in dry and airtight container. It should be kept away from moisture for long storage. The white pearls of sago becomes white when soaked in water and turns translucent when cooked. Fermentation may improve the nutritional value of sabudana. In Papua New Guinea, sabudana paste is partially fermented by mixing it in palm leaves,which are then stored  in cool place. Therefore, a lot of recipe with high in energy, you should not be missing it. As experiments can really turn it out in high taste value.

Ref. https://beautyhealthtips.in/health-benefits-eating-sago/

Nick’s kitchen 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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Pinnies/Wheat Flour Laddoos

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Pinnies

Aata/ whole wheat flour Laddoos /Pinnies

This simply delicious recipe of Aata/ whole wheat flour Laddoos /Pinnies is contributed by Mrs. Usha Mehta.

Hi friends! A ladoo made of whole wheat flour is a winter treat.There are so many regional variations. Wheat flour laddoos, are a rich, sweet dessert or snack. It is a simple recipe with few ingredients, but the taste is amazing!

Prep Time: 10 minutes

Cook time: 30 minutes

Makes: 36 Laddoos / Pinnies

Ingredients:

  • 500 gms Aata/whole wheat flour
  • 300 gms Sugar, powdered
  • 250 gms Pure Ghee
  • 200 gms Almonds, slivered
  • 100 gms Pistachio, flaked
  • 100 gms Raisins

Method:

Step 1.

Heat the ghee in a big wok/kadahi/thick-bottomed pan.

Step 2.

Add gently the aata/whole wheat flour to it. Stirring continuously, on medium flame, mix well and fry the aata/ whole wheat flour till good fragrance emits and color of the flour is slightly changed to a light golden.

Step 3.

When aata/ whole wheat flour is well fried, take it off the heat, add the dry fruit and mix well, gradually add powdered sugar, mixing constantly.

Step 4.

Mix very well, cool the mixture to a bearable/ handle able level and bind it into small round shapes, the pinnis!

Step 5.

Cool the pinnis before storing in a container.Makes 36 medium sized pinnis.

Note: Slivered almonds from are shaved California almonds perfect for baking or making cookies.

Health Benefits of Whole wheat flour:

Why whole wheat is good for you?

Whole grains are packed with nutrients, including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich inwhole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
Ref. http://www.webmd.com/diet/healthy-kitchen-11/reaping-benefits-whole-grains

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.

Chickpea Sundal

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Sundal-Recipe

Chickpea / Kabuli Chana Sundal

Chickpea/ Kabuli chana/ Garbanzo Beans Sundal-It is known as ‘sundal’ in Tamil and ‘gugari / ghugari’ in Kannada.

Hi friends! Here is one easiest recipes to put together. Channa/Chickpea sundal are made during Navaratri or Ganesha chturthi in South India. It is great as a snack at any other time too.We can always make a variety of sundal for any festival as it is very easy to prepare and an absolutely guilt free snack or breakfast to compensate the extra calories from the fried stuff and sweets made on festivals.

Ingredients:

  • 1 cup Kabuli Channa/ Chickpeas(white chole)
  • 2-3 tbsp grated fresh Coconut
  • 1 tsp chopped Coriander,to garnish
  • juice of 1/2 lemon
  • 1 level teasp /Salt to taste

For seasoning:

  • 1/2 tsp Mustard seeds
  • a sprig of Curry leaves
  • 1 tbsp Oil

Method:

Step 1.

Soak Chana overnight or at least for 8-9 hrs, Add salt and pressure cook ,after the first whistle, reduce the heat and after 20 minutes remove from the stove.

Step 2.

Let the pressure cooker cool, open the Chana should be soft and firm to touch and should not be either hard or mushy.

Step 3.

Drain the chana and keep it aside, you can use this drained water to make healthy soups.

Step 4.

Heat oil in a kadai and crackle mustard seeds , add curry leaves fry for few seconds ,add grated coconut and fry it for a minute.

Step 5.

Add cooked and drained chana and mix well and blend it with seasoning on low flame for two minutes.

Step 6.

Switch off the flame and add lemon juice and mix well. Serve them hot, warm or cold as a snack or with breakfast.

 Note:

  • If using canned chickpeas, drain water and use.
  • I used here dry white chickpeas/Garbanzo beans/Kabuli chana. I soaked and cooked according to instructions given above.
Possible health benefits of consuming chickpeas:

Chickpeas have been associated with a number of possible health benefits for medical conditions. We will go through each condition one at a time.

1. Diabetes

Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels.

2. Bone health

The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K content present in chickpeas all contribute to building and maintaining bone structure and strength.

3. Blood pressure

Maintaining a low-sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects.

4. Heart health

The high fiber, potassium, vitamin C, and vitamin B-6 content all support heart health. Chickpeas contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

5. Cancer

Selenium is a mineral that is not present in most fruits and vegetables, but can be found in chickpeas. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.

6. Cholesterol

Research shows that including chickpeas in the diet lowers the amount of low-density lipoprotein (LDL) cholesterol in the blood.

7. Inflammation

Choline is a very important and versatile nutrient in chickpeas that help with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

8. Digestion and regularity

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

Ref. http://www.medicalnewstoday.com/articles/280244.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.

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.

Chickpeas and Beans Sundal

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Chickpeas and beans Sundal 2

Chickpeas and Black eyed beans Sundal

Hi friends! We can always make a variety of sundals for  protein rich breakfast, it is very easy to prepare and an absolutely healthy and delicious snack.

Ingredients:

  • 1/2 cup Kabuli Channa/white channas
  • 1/2 cup Black eyed beans/ Lobiya
  • 2-3 tbsp grated fresh Coconut
  • 1/2 lemon’s juice
  • 1 level teasp /Salt to taste

For seasoning:

  • 1/2 tsp Mustard seeds
  • a sprig of Curry leaves
  • 1 tbsp Oil

Method:

Step 1.

Soak Chana and Lobiya overnight or at least for 8-9 hrs, Add salt and pressure cook ,after the first whistle, reduce the heat and after ten minutes remove from the stove.

Step 2.

Let it cool to room temperature, open the Chana, Lobiya should be soft and firm to touch and should not be either hard or mushy.

Step 3.

Drain the chana/ Lobiya and keep it aside, you can use this drained water to make healthy soups.

Step 4.

Heat oil in a kadai / wok or heavy bottom pan and crackle mustard seeds , add curry leaves fry for few seconds ,add grated coconut and fry it for a half a minute. Switch off the stove.

Step 5.

Add cooked and drained chana /Chickpeas, Lobiya/ Black eyed beans mix to the above seasoning. and blend well .

Step 6.

Add lemon juice and mix well. Serve these protein rich Sundals hot, warm or cold as a snack or with breakfast.

Possible health benefits of consuming Black eyed beans:

Inflammation is at the root of most diseases, but a healthy diet including one to two servings of black-eyed peas per day can help fight chronic inflammation and prevent so many serious health problems. This anti-inflammatory effects is what provides so many of the following black-eyed pea benefits.

  1. Improve Digestion-One of the biggest black-eyed pea benefits is the high levels of dietary fiber, which helps to promote regular bowel movements and improve the health of the entire body, especially the digestive system.
  2. Prevent Anemia-Getting adequate iron in your diet prevents anemia, which can cause fatigue and weakness.
  3. Lower Blood Pressure-Black-eyed peas are rich in potassium, a mineral that helps keep your blood pressure levels at healthy numbers and lowers your risk of heart disease.
  4. Increase Folate Intake-Black-eyed peas are especially high in folate, which is a water soluble B vitamin that plays a slightly different role from the other B vitamins because it doesn’t participate in energy metabolism. Folate’s main function is to help the body make new cells, specifically by playing a role in copying and synthesizing DNA. It also helps the body utilize vitamin B12 and amino acids.
  5. Boosts Skin and Eye Health-Black-eyed peas are surprisingly high in vitamin A. They have over a quarter of your daily vitamin A needs in one cup. Not only does vitamin A help form and maintain healthy skin and mucus membranes, but it produces the pigments in the retina of the eye.

Ref. https://draxe.com/black-eyed-pea-benefits/

Possible health benefits of consuming chickpeas:

Chickpeas have been associated with a number of possible health benefits for medical conditions. We will go through each condition one at a time.

1. Diabetes

Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels.

2. Bone health

The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K content present in chickpeas all contribute to building and maintaining bone structure and strength.

3. Blood pressure

Maintaining a low-sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects.

4. Heart health

The high fiber, potassium, vitamin C, and vitamin B-6 content all support heart health. Chickpeas contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

5. Cancer

Selenium is a mineral that is not present in most fruits and vegetables, but can be found in chickpeas. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.

6. Cholesterol

Research shows that including chickpeas in the diet lowers the amount of low-density lipoprotein (LDL) cholesterol in the blood.

7. Inflammation

Choline is a very important and versatile nutrient in chickpeas that help with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

8. Digestion and regularity

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

Ref. http://www.medicalnewstoday.com/articles/280244.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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