Doughnuts

 Doughnuts

Hi friends! If you are a Doughnut lover, now you can make these yummlicious Doughnuts at home! Doughnuts are usually deep-fried from a flour dough, and typically either ring-shaped or without a hole. Various toppings and flavorings are used for different types, such as sugar, chocolate, or maple glazing.

Ingredients:

  • 2 cups Fine flour/All purpose flour/maida
  • ½ cup Sugar,powdered
  • 1½ tbsp Vegetable cooking oil
  • 2 level tsp Baking powder
  • 1/2 tsp of Salt
  • Oil for deep-frying
  • 1/4 cup Sugar ,powdered to sprinkle on the doughnuts
  • 1/2 tsp Cinnamon powder to sprinkle on the doughnuts
  • 2/3 cup Milk

Method:

Step1.

Cream sugar and oil. Sieve All purpose flour/maida, baking powder and salt and add these to the creamed sugar and oil mixture.

Step 2.

Knead these ingredients into a soft dough by adding milk. Cover the dough with a wet cloth and leave for proving for about 15 minutes.

Step 3.

When proved, divide the dough into 10 equal parts. Round off each part. Keep each portion on a rolling board and cut the centre with a cutter.

Step 4.

Deep-fry the doughnut on a medium flame until golden. Drain on paper kitchen towel.

Step 5.

Roll the hot doughnut into a powdered sugar and cinnamon mix. Serve hot.

The Nutritional Value of Doughnuts:

Powdered doughnuts are cakes coated in powdered sugar. In one such doughnut, you can expect 340 calories, with 200 of them coming from fat. There are 22 g of fat, with 10 g being saturated fat. They also have 25 mg of cholesterol, 300 mg of sodium and 38 g of carbohydrates. Powdered doughnuts also contain 13 g of sugar and 4 g of protein, along with 4 percent of suggested daily values of vitamin A, 2 percent of calcium and 6 percent of 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.

 

Lentil/Dal Appams

Khara appam 3

Hi friends! In all, five assorted husked dals / lentils are used for making these appams.  On fermenting this batter provides very soft appams. Makes a very nutritious and delicious breakfast or healthy snack.

Ingredients:

  • 1/4 cup Black gram dal husked
  • 1/4 cup Moong dal husked
  • 1/4 cup Bengal gram dal /chanadal
  • 1/4 Toor dal
  • 1/4 cup Masoor dal
  • 1/4 cup Raw rice or rice flour
  • 1 tsp Fenugreek seeds (methi)
  • 2-3 Green chili
  • 4 tbsp curry leaves , finely chopped
  • 1/4 level tsp Asafetida powder
  • 1 tsp level salt / or as per taste salt
  • Olive oil for cooking

Method:

Step 1.

Wash the dals /lentils,raw rice (if rice powder is being used then no soaking of raw rice required) very well and soak in water together overnight.

Step 2.

Grind soaked dals / lentils and rice, fenugreek seeds and finely chopped curry leaves, green chilies in a grinder, adding water slowly (use a minimum quantity ), to a thick consistency batter.  Transfer the batter to a mixing bowl, add salt mix well. Keep it for fermenting for 2-3 hours.

Step 3.

Take a table spoon of oil in a pan , heat the oil add asafetida wait for a few seconds for it to turn pink, switch of the stove. Add this tempering to the batter. Mix rice flour (if no previously soaked raw rice added), and salt in the dal batter, and mix well. Keep it aside for few minutes.

Step 4.

Place an appam skillet applying  or spraying oil to all the moulds of the skillet.  When heated, fill in all the moulds of the skillet one by one and cover the skillet with a lid.

Step 5.

After few minutes check if appams are cooked by inserting in a knife in the appams, if it comes out clean, appams are ready on one side. Flip each appam to cook till golden on the reverse side, spraying or adding a drop of oil to each mold.

Step 6.

Serve hot with coconut chutney.

Health benefits of Lentils / Dals :

Lentils / dals are higher in fiber content, extremely rich in soluble fiber, which helps the digestive system.

Lentils prove to be significant for a healthy heart as they prevent heart coronary problems. It also helps in eliminating and reducing blood cholesterol levels. 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.

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.

Lentils are rich in flavones, a class of antioxidants with antioxidant properties.

Lentils increase energy levels by replenishing iron reserves in the body.

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.

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Lentils/Dals Appams 1

Khara appam

Appams with Two Lentils/Dals

Hi friends!All varieties of dals/ lentils can be added to make Breakfast / Snacks nutritious.  Almost all the dals / lentils can be used to prepare a variety of appams.  On fermenting this dough delicious appams can be prepared.  Coconut chutney is a good accompaniment to this wonderful preparation.

Serves :4-6

 Ingredients:

  • 1/2 cup Black gram dal (husked)
  • 1/2 cup Moong dal (husked)
  • 1/4 cup Rice flour or raw rice 2 table spoons soaked
  • 1/4 level tsp Asafetida powder
  • 2-3 Green chilies
  • 8 to 10 Curry leaves, finely choped
  • 1tsp Ginger, finely grated
  • 1 tsp level salt / or Salt as per taste
  • 1/4 tsp Baking soda
  • Olive oil for lining the appam skillet before Cooking

Method:

Step 1.

Wash the two dals /lentils,raw rice (if rice powder is being used then no soaking of raw rice required) very well and soak in water together for overnight.

Step 2.

Grind soaked dals / lentils and rice, fenugreek seeds and finely chopped curry leaves, green chilies in a grinder, adding water slowly (so a minimum quantity is used), to a thick consistency batter.  Transfer the batter to a mixing bowl, add salt mix well. Keep it for fermenting for 2-3 hours.

Step 3.

Take a table spoon of oil in a pan , heat the oil add asafetida wait for a few seconds for it to turn pink, switch of the stove. Add this tempering to the batter. Mix rice flour (if no previously soaked raw rice added), salt, and baking soda in the dal batter, and mix well.Keep it aside for few minutes.

Step 4.

Place an appam skillet applying  or spraying oil to all the molds of the skillet.  When heated, fill in all the moulds of the skillet one by one and cover the skillet with a lid.

Step 5.                                         

After few minutes check if appams are cooked by inserting in a knife in the appams, if it comes out clean, appams are ready on one side. Flip each appam to cook on the reverse side, spraying or adding a drop of oil to each mould.

Step 6.

When cooked both sides to a light golden colour, remove from the skillet and serve hot with coconut chutney.

Health benefits of Lentils/ Dals:

Lentils / dals are higher in fiber content, extremely rich in soluble fiber, which helps the digestive system.

Lentils prove to be significant for a healthy heart as they prevent heart coronary problems. It also helps in eliminating and reducing blood cholesterol levels. 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.

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.

Lentils are rich in flavones, a class of antioxidants with antioxidant properties.

Lentils increase energy levels by replenishing iron reserves in the body.

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.

 

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Cutlets with Oats

 

(vegetable Cutlets with oats)

What Are Oats and Oatmeal?

Oats are a whole-grain food, known scientifically as Avena sativa. Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed or steel-cut oats.

Hi friends! Oats Tikki or oats cutlet is easy and healthy snack made with oats, potato, mixed vegetables and spices.

 

Ingredients:

  • 3 medium size Boiled and mashed potatoes
  • 1 cup White oats ( I used quaker’s)
  • 2 tbsp Olive oil
  • 1/2 cup Green peas
  • 1/2 cup French beans finely chopped
  • 1/2 cup Broccoli cut in to small florets
  • 8 Almonds finely cut
  • 1/4 tsp Red chili powder
  • 2 tbsp Fresh coriander leaves, finely chopped
  • 1 level tsp Salt/ or to taste
  • 1/2 cup Semolina

Method:

Step 1.

Take the mixed vegetables 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 vegetables, keep aside.

Step 2.

Boil and mash potatoes, mix in steam cooked vegetables. Add white oats, salt, chili powder, chopped coriander. Mix the ingredients well.

Step 3.

Shape into medium size cutlets . Roll the cutlets in semolina . Cook both sides adding cooking oil slowly on slow fire till golden brown (preferably nonstick tava/ plate/ pan) .

Serve hot with coriander chutney.

  1. Oats Are Incredibly Nutritious

They are a good source of carbs and fiber, including the powerful fiber beta-glucan. They also contain more protein and fat than most grains . Oats are loaded with important vitamins, minerals and antioxidant plant compounds.

  1. Whole Oats Are Rich in Antioxidants, Including Avenanthramides

Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats.

  1. Oats Contain a Powerful Soluble Fiber Called Beta-Glucan

Oats contain large amounts of beta-glucan, a type of soluble fiber. Beta-glucan partially dissolves in water and forms a thick, gel-like solution in the gut.Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness.

  1. They Can Lower Cholesterol Levels and Protect LDL Cholesterol From Damage

Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol.Oats may lower the risk of heart disease by reducing both total and LDL cholesterol levels and protecting LDL cholesterol from oxidation.

  1. Oats Can Improve Blood Sugar Control

Type 2 diabetes is a common disease, characterized by significantly elevated blood sugars. It usually results from decreased sensitivity to the hormone insulin.Oats may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes . Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.

  1. Oatmeal is Very Filling and May Help You Lose Weight

Not only is oatmeal (porridge) a delicious breakfast food — it’s also very filling. Eating filling foods may help you eat fewer calories and lose weight. Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY.

Ref. https://authoritynutrition.com/9-benefits-oats-oatmeal/

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.

Cheese Onion Pasties

 

 

Cheese Onion Pasties

Hi friends! Looking for an appetizer made using cottage cheese and onions? Then check out these onion and cheese pastries – tasty snacks.

Ingredients:

  • 250 gms. all purpose flour /Maida
  • 140 gms.Cold margarine or butter
  • 1 level teaspoons Baking powder
  • A pinch Salt

For Pasties Filling:

  • 500 gms Cottage cheese / paneer
  • 250 gms Onions, finely chopped
  • 3 tbsp coriander leaves, finely chopped
  • 1” piece Ginger, finely grated
  • 1 tsp Cumin seed, for seasoning
  • 1tbsp Oil,for seasoning
  • 1 level tsp Salt / or salt to taste
  • 1/4 tsp black pepper powder

Method for making the filling:

 Step 1.

 Heat the oil in the pan put cumin seeds in it , when cumin starts spluttering add onions.

Step 2.

Fry onions till golden, add ginger, coriander leaves and grated paneer / cottage cheese and mix well.

Step 3.

Add salt and pepper powder, mix and fry for 3 to 5 minutes more. Cool the filling and use for pasties.

 Method:

 Step 1.

 Sieve the flour, salt and baking powder together.

Step 2.

Cut the margarine / butter with a knife. Rub into the flour with finger tips till it looks like bread crumbs.

Step 3.

Gradually add enough ice-cold water to make the dough in to a rolling consistency

Lightly flour the rolling pin and board.

 Step 4.

Roll the pastry to ¼ inch thickness. Cut into three inches diameter.

Step 5.

Put two tablespoons of cheese onion filling in the centre of the round pastry, turn the upper half of the pastry on the lower half, and close the edges with a fork.

 Step 6.

Lightly brush the patsies with milk for the glaze and bake in preheated oven for 10 -15 minutes. Serve hot with freshly made coriander chutney.

Note: Preheat the oven to 200C/400F/Gas 6.

Health benefits of Cottage cheese / paneer :

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

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

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

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

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

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

-Riboflavin helps in converting carbohydrates into energy.

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

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

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

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

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

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

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

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

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

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

Quick Serving Tips

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

Cheese Kebabs

Cheese Kebabs

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.

Hi friends!The Healthy Cheese Kebabs recipe makes a perfect appetizer to make for the cold winter parties or tea time snack for the monsoons. These Kebabs with bread slices are  flavored with garlic, gingers, green chillies and coriander leaves. The Kebabs are deep fried and you can use your Air frier making them healthy and super delicious as well.…

Ingredients:

  • 6 White Bread slices
  • 4 Cheese cubes (Amul)
  • 5-6 pods Garlic (finely ground to paste)
  • 2 Green chilies, ground to paste
  • 1” Ginger (finely grated)
  • 1 tbsp coriander leaves, finely chopped
  • 1 level tsp Salt / or salt to taste
  • Cooking Oil for deep frying

Method:

 Step 1.

 Soak bread slices in water until completely moist. Hold the moist bread slices in the palm of your hand and thoroughly drain all the water out. Keep aside.

Step 2.

Grate the cheese and ginger. Mash the bread in a mixing dish.

Step 3.

 Add grated cheese, garlic paste, grated ginger, green chili paste, coriander leaves and salt, mix well. Knead like a dough gently.

Step 4.

Make small balls out of the mixture, press them between your palms gently, deep fry in hot oil on medium flame. Drain on a paper kitchen towel.

Step 5.

Serve hot cheese kebabs with coriander chutney.

Note: Cheese quantity can be slightly increased or reduced as per individual’s taste while making these delicious kebabs.

Health Benefits of Cheese:

Cheese contains a host of nutrients like calcium, protein, phosphorus, zinc, vitamin A and vitamin B12. Calcium is one of the nutrients most likely to be lacking in the American diet. According to government statistics, nine out of 10 women and six out of 10 men fall short of calcium recommendations. The high-quality protein in cheese provides the body with essential building blocks for strong muscles. For a complete listing of the nutrients in cheese, see the table below.

If you are lactose intolerant, many cheeses, particularly aged cheeses such as Cheddar and Swiss, contain little or no lactose and are often well tolerated.

For the past 30 years or so, saturated fat—found in meats, eggs, cheese, butter, whole milk, lard and some oils—was considered a primary cause of heart disease. New research, however, is showing that saturated fat has a minimal impact on heart disease risk, which is changing the “saturated fat is bad” paradigm and allowing people to enjoy more cheese and other favorite foods. Further research is needed showing significant scientific agreement.

Even if saturated fat is less of a concern, calories still matter. To reduce calories, you can grate or sprinkle harder cheeses over your dishes or use small amounts of aromatic and sharp cheeses for their delicious cheese flavor. Many reduced-fat varieties of cheeses are also available. This 2014 article in the Food and Nutrition Magazine provides more information on the Charms and Challenges of Cheese.

The 2010 Dietary Guidelines for Americans recommend that individuals ages 9 and older consume at least 3 servings of milk, cheese or yogurt each day; children aged 4-8 years need 2-1/2 cups per day. One serving of cheese is one and one-half ounces of hard cheese, one-third cup for grated cheese and two ounces for processed cheese.

Ref. http://www.healthyeating.org/Milk-Dairy/Nutrients-in-Milk-Cheese-Yogurt/Nutrients-in-Cheese.aspx

Nick’s kitchen medical Disclaimer:

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

Samosa

samosa

Samosa – Potato Stuffed Pastry

Hi friends! A samosa, samoosa, sambusa, or samboksa is a fried or baked dish with a savoury filling, of spiced potatoes.

Ingredients

 For pastry:

  • 2 cups flour
  • ½ teaspoon salt
  • 4 tablespoon oil
  • 6 tablespoon water

For potato stuffing:

  • 5 medium potatoes
  • 4 tablespoon oil
  • 1 cup green peas
  • 1 tablespoon ginger, grated
  • 1 hot green chili (finely chopped)
  • 3 tablespoon green coriander (cilantro), chopped
  • 1/2 teaspoon salt
  • 1 teaspoon coriander powder
  • 1 teaspoon ground cumin seeds
  • 1 tsp amchoor/ Dry mango powder
  • Oil for deep frying

Method:

 Dough for Samosa Pastry

Step 1.

Mix flour and salt in a bowl. Add four tablespoons oil and rub until the mixture resembles coarse breadcrumbs.

Step 2.

 Slowly add about six tablespoons water ( or little more if required) and knead the dough for about 10 minutes or until it is smooth.

Step 3.

 Rub dough with oil. Cover it and set aside for 30 minutes or longer.

Potato stuffing for Samosa

Step 1.

Boil, cool and peel the potatoes. Dice it into 1/4 inch size cubes.

 Step 2.

 Heat four tablespoons oil in kdahi /wok on medium flame. Lower the heat and carefully put the cumin seed, wait for it to splutter, add coriander powder, cumin powder, chili powder and cubed potatoes. Stir fry until golden brown on medium heat.

Step 3.

Add peas, ginger, amchoor powder, and fresh coriander (cilantro). Mix and cook on low heat for 3-4 minutes. Do not forget to stir while cooking, finally add garam masala.

Making Samosa

 Step 1.

Knead the dough again. Divide it into about ten equal portions.

Step 2.

Roll it into flat round shape with about five inch diameter.

Step 3.

Cut the rolled dough into two halves. Make each half into a cone by sticking seam together with a little water.

Step 4.

Fill the cone with about two to three tablespoons of the potato filling.

Step 5.

Stick the top of the cone together with a little water. The seam should be about 1/4 inch (5 mm) wide.

Step 6.

Repeat this process until all the Samosas are filled and ready.

Cooking Samosa

 Step 1.

 Heat oil for deep frying using a wok/ Indian kadhai over a medium-low flame.

Step 2.

When the oil is hot, carefully put in as many samosas as fit in the kadahi /wok. Fry slowly, turning the samosas until they are golden brown and crisp.

Step 3.

Drain excess oil on a paper kitchen towel and serve hot with mint/ coriander/ Imali chutney.

Health benefits of potatoes :

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

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

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

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

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

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Gobi/Cauliflower Pakodas

Pakora Gobhi 3

Gobi/Cauliflower Pakodas

Hi friends ! You have probably heard that the most nutritious foods are the ones that are the most colorful. There are even several fad diets that tell you to avoid any white or colorless food, but don’t write off cauliflower and other white veggies just yet. Try out this easy tea time, healthy and delicious snack.

Ingredients:

  • 1 medium size Cauliflower , florets separated
  • 2 1/2 cups Besan /Chickpea/ Bengal gram flour
  • 1/2 cup rice flour
  • 1/2 tsp ajwain/ Carom seeds
  • 1/4 tsp baking soda
  • 1 tsp Red chili powder
  • 1 1/2 level tsp Salt/ or salt to taste
  • Water to prepare a thick batter
  • Oil, for deep frying

Method:

Step 1.

Wash the Cauliflower florets very well and soak in water with two table spoons of table salt for two hours at room temperature. (this is essential for disinfecting the florets of invisible bacteria.)

Step 2.

In a mixing bowl take Besan /Chickpea/ Bengal gram flour,rice flour , salt, ajwain / Carom seeds,  baking soda, and red chili powder.

Step 3.

Gradually add water to the besan/Chickpea/ Bengal gram, rice flour and spices mix to make a thick, yet flowing consistency batter.

Step 4.

Meanwhile heat oil in a kadai/ wok for deep frying.

Step 5.

Drop small portion of batter into the hot oil and if it comes to surface of the oil immediately, oil is ready for deep frying.

Step 6.

Take one floret at a time, dip in the batter nicely and gently slid in to the hot oil on medium flame. Put around 5-6 florets at a time. Do not over crowd the kadai / wok with pakodas. Flip them gently in between to let them fry evenly until they are 70 % fried.

Step 7.

Drain the partially fried pakodas onto a kitchen tissue and repeat the same process with the remaining florets to make all the pakodas.

Step 8.

When all the florets are partially fried, press each partially fried pakodas (one by one ) with the rolling pin, gently, and deep fry again to get well cooked, crisp pakodas.

Step 9.

Drain the fried pakodas on paper kitchen towel to drain out extra oil. Serve hot delicious pakodas with Green chutney /Tomato sauce and a cup of Indian masala tea to enjoy this tasty snack !

 

Possible health benefits of consuming cauliflower:

Cauliflower contains antioxidants and phytonutrients that can protect against cancer, fiber that helps with satiety, weight loss and a healthy digestive tract.

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

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

Cancer

Cauliflower contains antioxidants that help prevent cellular mutations and reduce oxidative stress from free radicals. One of these is indole-3-carbinol or I3C, commonly found in cruciferous vegetables like cabbages, broccoli and cauliflower/ I3C has been shown to reduce the risk of breast and reproductive cancers in men and women.

Digestion

Cauliflower is high in both fiber and water content, which helps to prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer. Adequate fiber promotes regularity, which is crucial for the daily excretion toxins through the bile and stool, but good digestion is far from all that fiber can do for your body.

 

Memory

Choline is a very important and versatile “vitamin-like factor” in cauliflower that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.3

Strong bones

Low intakes of vitamin K have been associated with a higher risk for bone fracture and osteoporosis. Adequate vitamin K consumption improves bone health by acting as a modifier of bone matrix proteins, improving calcium absorption and reducing urinary excretion of calcium.

Ref.http://www.medicalnewstoday.com/articles/282844.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.

 

 

 

 

Semolina Upma with Vegetables

 Upma

Semolina/Suji/Rava Upma with Vegetables

Hi friends! Vegetable upma is an easy to prepare, tasty  healthy delicacy.

Serves: 6-8
Cooking time (approx.):
15-20 minutes
Course: Healthy Breakfast

Ingredients:

  • 1 cup semolina (or cream of wheat)
  • 2 medium size onions finely chopped
  • 1/2 cup French beans finely chopped
  • 1/2 cup Broccoli florets cut into small pieces
  • 1/2 cup green peas shelled
  • 1/2 cup carrots finely cubed
  • 1 ” piece ginger grated
  • 1 sprig curry leaves
  • 1 tsp mustard seeds
  • 3  cups water
  • 2/3 level tsp salt or salt to taste
  • 8 cashew nuts broken into small pieces
  • 2 tbsp roasted chana dal
  • 4 tbsp Olive oil

Method:

Step 1.

In a kadahi/wok, dry roast semolina, stirring continuously (to a slight or no color change), on medium flame. Keep aside.

Step 2.

In a pressure cooker, add all the chopped vegetables, 1/4 cup water and 1/4 tsp of salt. On high flame when the pressure is formed switch off the stove. Let the cooker cool open the lid and take out the steamed vegetables and keep them  aside.

Step 3.

Heat the remaining oil in the kadhai/wok. Toss in the mustard seeds, wait for them to splutter and then add the curry leaves, red chillies, onions, cashew nuts, roasted chana dal and ginger. Stir-fry on medium heat till the onions are transparent or golden and soft.

Step 4.

Add water and salt to the seasoning. Bring the water to boil.

Step 5.

Slowly add the roasted semolina/suji/rawa to the boiling water and stir continuously. Mix in the steamed vegetables.

Step 6.

Cook on low heat stirring continuously for about four-five minutes, till the mixture is set and solidifying. Serve hot with coriander or coconut chutney.

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.

Besan Laddoos

Besan ladoos

Hi friends! The Besan ladoo is a popular and very delicious traditional Indian snack/ Indian dessert in North India, made with gram flour, powdered sugar and ghee.

Ingredients:

  •  500 gms besan / gram flour
  • 300 gms Sugar powdered
  • 12 green cardamoms seeds finely powdered
  • 250 gms Pure Ghee

Method:

Step 1.

In a kadhai / wok / heavy bottom pan, heat ghee.

Step 2.

Add the besan/ gram flour to it. On medium flame, mix well and continuously stirring, fry the besan / gram flour till it gets fried well and has golden colour .

Step 3.

When besan/ gram flour is well fried, take it off the heat. Gradually add powdered sugar, cardamom powder mixing constantly.

Step 4.

Mix very well, cool the mixture to a bearable / handle able level and make( round) laddoos!

Step 5.

Cool the laddoos before storing in a container.

Makes 36 medium sized laddoos.

Health Benefits of Besan / Chick pea flour:

Lowers diabetes- Besan is known to have very low levels of glycemic in it, which is great for those who have high diabetes. One can use the flour to make parathas and rotis, or replace the wheat flour to make desired dishes too.

Happy heart- Besan assures you with a happy heart, since it has high soluble fibre in it, which helps the heart stay strong and healthy for a very long time to come. Even the most reputed heart surgeons and specialists recommend the use of besan over any other flour for the heart, say experts

Lose weight now- Since besan has low glycemic index, the calorie count would be low too, which is why fitness freaks and experts swear by the consumption of besan, smoothie of besan is known as SATTU in India.

Fights allergies- Besan doesn’t have gluten in it, which is grain and especially wonderful for those who have allergies to gluten induced foods. Besan flour is highly nutritious and helps the body with immense benefits, especially when fighting allergies of any kinds.

Gluten free- Those who suffer from celiac ailments cannot have gluten, which is a protein. Gluten is found in barley and wheat extensively, but not in besan. Besan helps the immune system stay strong in the process, and the patient would be able to absorb all the nutrients as well as stay well nourished too.

No more anaemia to worry of- The flour of besan helps with fatigue, weight loss and even iron deficiency in the body, and we all know  when someone has low iron content in the body, they suffer from anaemia.

Besan is also good for those who suffer from dermatitis herpetiformis, autoimmune disorders, sclerosis, autism, ADHD and more.

One can use besan for the skin with a pinch of turmeric powder and milk. The paste can be applied on the visible parts of the face and neck and left for ten minutes to dry. This is a pack which would help exfoliate the skin and brings back the moisturising effects too. Besan flour helps tighten the skin, gives it a glow and brings back elasticity too

As a body scrub, the flour of besan has been used time again since our grandmothers young hood days. To remove spots, back acne, body marks and oiliness of the body, try using the flour as a pack with milk and turmeric twice a week. This is a pack which would remove the tan and keep the skin healthy and fresh.

Ref . http://stylesatlife.com/articles/besan-benefits/

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.

Vermicelli/Seviyan with Vegetables

Sevian vegetables 3

Vermicelli/Seviyan with Vegetables

Hi friends! Make Seviyan / Vermicelli more healthy and delicious with mixed vegetables following this easy recipe.

Prep time: under 10 minutes
Cook time: under 20 minutes
Serves: 6-8

Ingredients:

  • 500 ml Water – for boiling Vermicelli
  • Bambino Vermicelli – 200 grams pkt
  • 1/2 cup beaten curd
  • 1/4 cup finally chopped French beans
  • 1/4 cup broccoli cut in to small florets
  • 1/4 cup frozen Peas
  • 1/4 cup finely cut carrots
  • 2 table sp Olive Oil

For the seasoning:

  • Mustard -1 tsp
  • 1 small sprig of Curry leaves
  • 2 tsp pre roasted Bengal gram dal

Method:

Step1.

Boil the water in a deep pan, put vermicelli in the boiling water.Let it boil for one minute only. Strain the vermicelli and leave in the strainer and keep aside.

Step 2.

Take all the chopped vegetables in the pressure cooker, add 1/4 cup water and a pinch of salt in the cooker. (After One whistle switch off the heat). Cool it, and keep the steamed vegetables aside.

Step 3.

Heat oil in a pan, add mustard seeds, when mustard seeds start spluttering, add curry leaves, fry the curry leaves for a few second, add roasted Bengal gram dal. Fry for few minutes more, switch off the heat.

Step 4.

In the above seasoning add boiled vermicelli and steamed vegetables, salt , whisked curd, mix well.

Serve hot with fresh coriander chutney or pickle of your choice.

Health Benefits of Frozen Mixed Vegetables:

Besides their convenience, mixed frozen vegetables are complementary — some vegetables add nutrients to the mix that others lack — giving you a wider variety of nutrients in the blend. The only nutrient you won’t get from mixed vegetables is vitamin B-12, because it’s found in animal products.

Fiber

Vegetables have soluble and insoluble fiber. Soluble fiber keeps blood sugar balanced by slowing absorption of carbohydrates. It also lowers cholesterol by carrying it out of the body. Insoluble fiber keeps food moving through the digestive tract, which prevents constipation and diverticular disease.

Healthy Eyes

The substances that give vegetables their color — carotenoids — provide nutrients for your eyes because they’re a form of vitamin A. Mixed vegetables contain several carotenoids: alpha-carotene, beta-carotene, lutein and zeaxanthin. Alpha- and beta-carotene are converted into the form of vitamin A that is essential for vision. Lutein and zeaxanthin function as antioxidants. They’re the only carotenoids found in the retina, where they may help prevent age-related macular degeneration. One cup of boiled, mixed vegetables delivers more than 200 percent of the recommended daily intake of vitamin A.

Antioxidants

In addition to antioxidants that support your eyes, mixed vegetables have other antioxidants that fight free radicals. Free radicals are produced as a byproduct of essential biochemical processes. If they’re not neutralized by antioxidants, free radicals cause cellular damage that leads to illnesses, such as cardiovascular disease. The same portion of mixed vegetables has 30 percent of the recommended daily intake of manganese and 5 percent of the daily value of vitamins C and E. As a water-soluble antioxidant, vitamin C protects cells throughout the body. Vitamin E is a fat-soluble antioxidant, which gives it the ability to neutralize free radicals in lipids that have varied roles, such as providing cellular structure and transporting fats through the blood. Manganese has the job of protecting mitochondria, which are the structures inside cells that produce energy. Green peas are the highest source of vitamin C, while lima beans and carrots boost vitamin E. Lima beans also have at least double the manganese of other vegetables.

Strong Bones

Calcium and phosphorus combine to form the mineral that builds bones, called hydroxyapatite. Bones are continuously maintained through a process in which old or damaged bone is removed and rebuilt. You need a constant supply of these minerals throughout your life to keep your bones healthy and to prevent osteoporosis. You’ll gain 5 percent of the recommended daily intake of calcium and 13 percent of phosphorus from 1 cup of mixed vegetables. All of the vegetables have both minerals, but corn is low in calcium, while snap beans and carrots have less phosphorus than the others.

Preparation Tips

Combine mixed frozen vegetables with ground beef, onions and beef broth, and top them with mashed potatoes to make shepherd’s pie. Use them in a stir-fry with chicken and soy sauce or turn mixed vegetables into a casserole with the addition of onion, cheese and mayonnaise. Make a quick vegetable soup by adding a bag of mixed vegetables to beef broth and undrained, canned tomatoes. Alternatively, use them in a salad.

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.

Besan/Gram flour Pancake

Besan Cheela 3             Besan Cheela

Stuffed Besan/Gram flour Cheela/Pancake

Hi friends! A light , delicious and healthy breakfast or snack time recipe, for everyone.

 Preparation Time: 10-15 minutes

Cooking Time: 5-6minutes

Servings: 4

Ingredients:

For the cheela/ pan cake batter:

  • 1 cup Gram flour (besan)
  • 1/2 tsp salt
  • 1/2 tsp Ajwain (Carom seeds)
  • 1/4 tsp Soda bicarbonate
  • 1/4   tsp Coriander powder
  • 1/4 tsp red chili powder
  • 1 tbsp olive oil

For the Cheela/ pan cake Filling:   

  • 200 gms Paneer (cottage cheese),grated
  • 1 medium Onion , finely chopped
  • 1/2 tsp jeera (cumin seed)
  • 1/2 tsp Salt /or to taste
  • 1/4 tsp black pepper powder
  • 1/2 cup Fresh coriander leaves, finely chopped
  • 2 tablespoon Olive oil

Method :

 For the batter:  

Step 1.

In a bowl mix together gram flour, soda bicarbonate, salt, carom seeds, coriander powder , red chili powder and gradually add sufficient water to make a thick batter of pouring consistency.

Step 2.

Whisk well to make the batter light and smooth, add olive oil to the batter and mix well. Keep aside.

For the filling:

Step 1.

Heat one tablespoon olive oil in a kadai (wok or pan) and sauté onions till light golden.

Step 2.

Add grated cottage cheese, salt and black pepper powder, finely chopped fresh coriander leaves, mix well and fry for 3-4 minutes more. Keep aside.

For the Cheelas / pancakes:

Step 1.

Heat a non stick pan, prove the pan with olive oil ( pore a few drops of olive oil in the pan and spread in the pan), take a small ladle full of batter and spread it evenly and thinly in a circular motion using the back of the ladle.

Step 2.

Cook the cheela on both sides on a moderate heat, using a little more olive oil, till golden brown.

Step 3.

Place a portion of the stuffing on the inner side of the cooked cheela, fold the other side over it and serve hot with fresh coriander chutney.

Health Benefits Gram flour/chick pea flour/besan:

1. Good for your heart

Besan contains soluble fiber, which keeps your heart healthy. The fiber content of the besan flour keeps the cholesterol levels under control and this helps in proper functioning of the heart and healthy blood circulation.

2. Lowers diabetes

Besan is one of the best home remedies to control Diabetes. The lower level of glycemic index keeps Diabetes in check. You can replace wheat flour with the gram flour for making breads and rotis

3. Fights allergies

This is the flour you should use if your are allergic to gluten. This gluten free product ccan be used instead of wheat, which contains gluten. It also contains less calories and is highly nutritious. Besan helps you to fight off many allergic reactions.

4. Helps in weight loss

Besan helps in faster calorie burn because of the lower levels of glycemic index. Consuming besan, will help you to eat lesser calories during the day. Include besan in your daily diet to boost fat burning and up nutritional level

5. Helps in skin tightening

Besan is one of the most effective home remedies for skin care. It tightens and lightens the skin. It also helps in maintaining the skin elasticity. All you have to do is take a spoon of gram flour, add a little bit of turmeric and make a paste using milk. Apply this paste on your face and neck and let it dry. After some time, wash it off with cold water and apply some moisturizer. Regular use of this method will make your skin tight and look younger.

 Ref.http://www.india.com/lifestyle/health-benefits-of-besan-5-amazing-benefits-of-using-gram-flour-1867377/

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.

 

Save

Chana Dal Vada

Vada chana Dal 2

Hi friends!Channa dal vada is a very popular snack of South India, served with a cup of hot tea. Here is a very easy recipe which can be prepared easily.

Preparation time: 30 Minutes

Cooking time : 15 Minutes

Level: Easy

Recipe Type: Vegetarian

Ingredients:

  • 1 cup Chana Dal / Bengal gram Dal
  • 2 Green Chilies finely chopped
  • 2 large size Onions finely chopped
  • 1 ” Ginger piece grated
  • 6-8 Curry Leaves finely chopped
  • 1 tsp Cumin Seeds (Jeera)
  • Oil for deep frying

• 2/3 tsp Salt / or Salt to taste

Method:

Step 1.

Soak Chana dal overnight or for at least 3-4 hours.

Step 2.

Grind the dal coarsely, without or very adding little water. Make sure it doesn’t become smooth paste. Remove from the grinder into a mixing bowl.

Step 3.

Finely chop green chilies, chopped onions, grated ginger, chopped curry leaves, cumin seed and salt to the ground dal. Mix well, keep aside.

Step 4.

Take about two table spoon of ground dal, make small balls with the dal mix on the left palm. Pat it flat with the right hand , not too thick or not too thin.

Step 5.

Take oil for deep frying in a kadhi / pan, heat the oil.

Step 6.

Gently slide the flattened dal mix into the hot oil. Deep fry the vadas on a medium flame till golden. Drain the vadas on paper kitchen towel. Serve hot with coconut chutney / coriander chutney.

Note: It is better to fry vadas on a medium flame, so that vadas get cooked well and there is no uncooked core.

 Health Benefits of Chana Dal:

  • Chana dal is high in fiber and helps to lower cholesterol.
  • It also has a very low hypoglycemic index, which is important for those with diabetes.
  • Chana dal is a helpful source of zinc, folate, calcium and protein.
  • It is low in fat and most of it is polyunsaturated.
  • Chana dal is extremely delicious in taste, full of nutritious and can be digested easily.

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.

Save

Poha with Mixed Vegetables

Poha with veggies

Poha/Avial/Flattened Rice with Mixed Vegetables

Hi friends! Vegetable Poha is a very tasty and nutritious recipe. Learn how to make/prepare Vegetable Poha by following this step-by-step recipe.

Course: breakfast Recipes
Level : Easy

Serving: 4-6

Ingredients:

  • 2 cup Avial/Poha
  • 2 medium size onions finely chopped
  • 2 medium size potatoes, peeled and cut in to small cubes
  • 6 pcs (soaked and Peeled) Almonds – (Sliced)
  • 1/4 cup Peeled Peanuts
  • 1tbsp Pumpkin seeds
  • 6-8Curry leaves
  • 2 tbsp finely chopped coriander leaves
  • 1/4 tsp Turmeric
  • 1/4 tsp powder Fennel seeds
  • 1/4 tsp Mustard seeds
  • a pinch Asafetida
  • 2 tbsp olive oil
  • Mixed vegetables- cooked in pressure cooker with 1/4 tsp salt. (The moment pressure is formed, switch off the heat)
  • 1/2 cup French beans finely cut
  • 1/2 cup broccoli cut into small florets,
  • 1/2 cup shelled peas,
  • 1/2 cup carrots cut in to tiny cubes
  • 1/2 tsp salt/ or salt to taste
  • 1 tsp sugar
  • 1 lemon’s juice

Method:

Step 1.

Heat oil in a kdhai / wok and add mustard seeds, when they start crackling , add asafetida, curry leaves and sauté for few more seconds.

Step 2.

Then add turmeric powder and chopped onions, saute the onions till light golden in colour. Add cubed potatoes. Cover and cook on low heat till potatoes are tender.

Step 3.

While onion potato mix is getting cooked, rinse Avial /poha thoroughly with water in a strainer, drain the water and keep it aside in the strainer only.

Step 4.

Add steamed mixed vegetables, seeds and dry fruits to the cooked onion potato mix and sauté on medium flame for couple of minutes more. (without burning them)

Step 5.

Add the poha, salt, sugar to the cooked, mixed vegetables and dry fruit and mix it well. Reduce the flame to low and sauté for a minute.

Step 6.

Switch off the heat, healthy veggie , Poha is ready and garnish it with chopped, onions coriander leaves.Enjoy it as a morning breakfast or an evening snack with fresh coriander chutney .

Health Benefits of Frozen Mixed Vegetables:

Besides their convenience, mixed frozen vegetables are complementary — some vegetables add nutrients to the mix that others lack — giving you a wider variety of nutrients in the blend. The only nutrient you won’t get from mixed vegetables is vitamin B-12, because it’s found in animal products.

Fiber

Vegetables have soluble and insoluble fiber. Soluble fiber keeps blood sugar balanced by slowing absorption of carbohydrates. It also lowers cholesterol by carrying it out of the body. Insoluble fiber keeps food moving through the digestive tract, which prevents constipation and diverticular disease.

Healthy Eyes

The substances that give vegetables their color — carotenoids — provide nutrients for your eyes because they’re a form of vitamin A. Mixed vegetables contain several carotenoids: alpha-carotene, beta-carotene, lutein and zeaxanthin. Alpha- and beta-carotene are converted into the form of vitamin A that is essential for vision. Lutein and zeaxanthin function as antioxidants. They’re the only carotenoids found in the retina, where they may help prevent age-related macular degeneration. One cup of boiled, mixed vegetables delivers more than 200 percent of the recommended daily intake of vitamin A.

Antioxidants

In addition to antioxidants that support your eyes, mixed vegetables have other antioxidants that fight free radicals. Free radicals are produced as a byproduct of essential biochemical processes. If they’re not neutralized by antioxidants, free radicals cause cellular damage that leads to illnesses, such as cardiovascular disease. The same portion of mixed vegetables has 30 percent of the recommended daily intake of manganese and 5 percent of the daily value of vitamins C and E. As a water-soluble antioxidant, vitamin C protects cells throughout the body. Vitamin E is a fat-soluble antioxidant, which gives it the ability to neutralize free radicals in lipids that have varied roles, such as providing cellular structure and transporting fats through the blood. Manganese has the job of protecting mitochondria, which are the structures inside cells that produce energy. Green peas are the highest source of vitamin C, while lima beans and carrots boost vitamin E. Lima beans also have at least double the manganese of other vegetables.

Strong Bones

Calcium and phosphorus combine to form the mineral that builds bones, called hydroxyapatite. Bones are continuously maintained through a process in which old or damaged bone is removed and rebuilt. You need a constant supply of these minerals throughout your life to keep your bones healthy and to prevent osteoporosis. You’ll gain 5 percent of the recommended daily intake of calcium and 13 percent of phosphorus from 1 cup of mixed vegetables. All of the vegetables have both minerals, but corn is low in calcium, while snap beans and carrots have less phosphorus than the others.

Preparation Tips

Combine mixed frozen vegetables with ground beef, onions and beef broth, and top them with mashed potatoes to make shepherd’s pie. Use them in a stir-fry with chicken and soy sauce or turn mixed vegetables into a casserole with the addition of onion, cheese and mayonnaise. Make a quick vegetable soup by adding a bag of mixed vegetables to beef broth and undrained, canned tomatoes. Alternatively, use them in a salad.

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.

Black Chickpea Sundal

Black gram Sundal

Kala Chana / Bengal gram/ Black chickpea Sundal

Hi friends! Make a variety of sundal for breakfast / meals or snacks. It is very easy to prepare and an good for health snack. It is a perfect guilt free snack which can be served as a snack or as a side dish with main meals or breakfast.

 

Serving 6-8

Ingredients:

  • 1 cup Black Chickpeas/Kala Chana
  • 1/4 cup grated fresh Coconut
  • 2 medium size onions, finely chopped (optional)
  • 2 medium size tomatoes, finely chopped (optional)
  • 2 lemon’s juice
  • 2/3 tsp level salt/ or salt to taste

For tempering:

  • a pinch of Hing/ asafetida
  • 1/2 tsp Mustard seeds
  • 1 tsp Urad dal/ husked black gram dal
  • 1-2 Red chilies, broken and seeds removed
  • 1 small sprig of fresh Curry leaves
  • 1 tbsp Olive Oil

Method:

Step 1.

Soak Kala Chana overnight or for 8-9 hrs and pressure cook (after the pressure is formed for twenty minutes on slow heat) with salt until soft. The Chana should be soft and firm to touch.

Step 2.

Strain the chanas and keep aside.(we can use this drained water to make healthy soup or rice pulao).

Step 3.

For tempering, heat oil in a kadahi/ wok add mustard seeds, wait till mustard starts crackling add hing and curry leaves , urad dal and red chillies and let them fry a bit.

Step 4.

Add grated coconut fry it for another minute. Add the cooked kala chana and mix well switch off the stove.

Step 5.

Add lemon juice and mix well.

Step 6.

Serve Sundal hot, warm or cold as a snack . If serving with meals garnished with finely chopped onions and tomatoes.

Health Benefits of Kala Chana / Bengal gram/ Black chickpea:

  1. Aids in Weight Loss:

Inclusion of fiber-rich foods in your diet can greatly contribute to weight loss. Black chickpeas are rich in both soluble and insoluble fiber.

  1. Cardiovascular Benefits:

Black chickpeas contain a unique combination of antioxidants, anthocyanins, delphindin, cyanidin and petunidin as well as phytonutrients and ALA that maintain the health of blood vessels and prevent oxidative stress, thereby reducing the risk of heart disease. Black chickpeas contain considerable amounts of folate and magnesium. Folate lowers the homocysteine levels thus minimizing the risk of narrowing of arteries by plaque formation, blood clots, heart attacks and strokes.

  1. Lowers Cholesterol:

The soluble fiber in black chickpeas binds the bile acids and prevents them from being absorbed by the body, thus reducing cholesterol levels. Daily consumption of around ¾ cup of chickpeas helps to decrease LDL cholesterol and total cholesterol triglycerides. Moreover, the dietary fiber of black chick peas is superior to that found in other foods.

  1. Stabilizes Blood Sugar and Low Glycemic Index (GI):

The soluble fiber in black chickpeas controls the absorption and release of blood sugar. Moreover, chickpeas have low glycemic index of 28 to 32 which means that the carbohydrate in them is broken down and digested slowly. This aids in weight loss by controlling appetite. The low GI causes blood sugar to rise moderately and slowly leading to lower blood sugar levels. Consuming ½ a cup of black chickpeas a day is effective in controlling blood sugar in just a week.

  1. Prevention of Diabetes:

As already stated, the carbohydrates in legumes such as black chickpeas are digested slowly, thus reducing the blood sugar levels. This contributes to insulin resistance, thereby reducing the risk of getting type-2 diabetes.

  1. Great Source of Iron:

Being a rich source of iron, black chickpeas can prevent anemia and boost your energy levels. This is particularly beneficial for pregnant or lactating women as well as growing children. Iron plays an important role in the formation of hemoglobin by transporting oxygen from the lungs to all body cells and is an important component of enzyme systems for energy production and metabolism.

  1. Good Source of Protein for Vegetarians:

Black chickpeas are an alternative source of protein for vegetarians as these legumes in combination with whole grain or whole wheat protein, provide significant amounts of protein which are comparable to that of meat and dairy as well as devoid of high calories or saturated fats.

 

Ref. http://www.stylecraze.com/articles/benefits-of-black-chickpeas-for-skin-hair-and-health/#gref

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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Urad Dal/Husked Black Gram Vada

Husked Black Gram lentil-Hindi Name: Dhuli Urad:

Husked Black gram is popularly sold as white lentil in the market. It is obtained by removing the skin of black gram. They are small black and narrow lentils somewhat cylindrical in shape. Since it is made from black gram it is only cultivated in India and is commonly used in Indian cooking. Also called as urad, it is also very popular in Punjabi cuisine of India.

Hi friends!Urad dal Vada is a popular breakfast or snack dish in south India. The delicious vadas are served with sambar and coconut chutney.

Soaking the dal :  45-50 minutes

Cook time: 45 mins

Recipe type: breakfast, snacks

Cuisine: south Indian/ North Indian

Gives: 8-10 vadas

Ingredients :

  • 1 cups urad dal/ husked black gram (soaked for 45 minutes)
  • 1 tsp cumin seeds
  • 2/3 tsp salt / or salt to taste
  • oil for deep frying
  • 1/2 cup water if needed to make the batter

Method:

Step 1.

Soak the urad dal for at least 4o -50 minutes .(can soak dal overnight also). Drain and grind the urad dal to a smooth batter.

Step 2.

In the grinder jar, some water needs to be added. Try and add very little water. The batter should become fluffy, thick.

Step 3.

Add salt, cumin seed. Mix well.

Step 4.

Heat oil for frying the vadas. Take a empty bowl cover it with a hanky size muslin cloth. Gather and hold the cloth tightly under the bowl such as the cloth is stretched tightly on the bowl. Keep a small bowl of water next to you. Apply some water from the bowl the stretched cloth as well as your hand.

Step 5.

Since you are holding the stretched cloth bowl in your left hand, take some batter in your right hand from the bowl put it on the stretched cloth and pat the batter gently to give it a round shape, making a hole in the center with your index finger ( with the hole in the center, vadas will be cooked well from inside and not leave a wet core! you can also use polythene zip lock bags to give the vada shape).

Step 6.

Gently slid the vada in to the oil. The oil should be not very hot, frying is done on medium flame.(very hot oil will quickly make the vadas brown from outside but they will remain uncooked from inside. )

Step 7.

Fry all the vadas this way till they are fried evenly brown and crisp. Drain vadas on paper kitchen towel to remove excess oil.

Step 8.

Serve the vadas, hot with coconut chutney/ sambar.

Note: A tip to add a few drops of batter in a bowl of water. The batter drop should float, if they float and do not get dissolved, then that’s the right consistency. If the batter becomes watery, then quick control measure will be to add some semolina to the batter.

Health Benefits of Urad Dal/ Black gram lentil:

  • It is highly valued due to its numerous health benefits. For example, Urad dal has protein, fat, and carbohydrates which is required by the body. If you are looking for a protein-friendly diet, then opt for urad dal.
  • This dal is one of the richest sources of proteins and Vitamin B. Urad dal is also good for women as it has iron, folic acid, calcium, magnesium, potassium which makes it a healthy pulse.
  • For those who do not eat meat or fish, have black gram as it is rich in protein which is much required by the body. For strong bones and a healthy body, have urad dal.
  • Urad dal is also rich in fibre which makes it easy to digest.
  • Some types of dals are good for the heart as well. For example, urad dal benefits the health as it is good for the heart. Consuming urad dal helps to reduce cholesterol and improves cardiovascular health.

Ref.http://www.ipga.co.in/health-benefits-of-urad-daal

Nick’s kitchen medical Disclaimer:

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

 

Moong Dal Vada

Moong dal pakori with muli

Hi friends !Food is a great indicator of the seasons.Moong Dal Vada is another delicious snack for winter season. The vadas taste  is never the same without freshly grated radish served with coriander chutney. It is an amazing experience.

Serving : 6

Cooking time: 20 Minutes

Ingredients:      

  • 1 cup dhuli moong daal /husked green gram,soaked for 3-4 hours
  • 1 tsp Ginger, finely grated
  • 1 /2 tsp red chili powder
  • 1/2 tsp cumin seeds/ geera
  • 1/2 tsp level, baking powder
  • 1 level tsp salt or/ salt to taste
  • 2 green chilies , finely chopped
  • 1 tbsp coriander / cilantro, finely chopped
  • Oil for deep-frying

Method:

Step 1.

wash and soak moong dal for 3-4 hours. Grind the daal to a smooth and thick consistency with using very little water or no water.

Step 2.

Take out the dal batter in a mixing bowl. Mix cumin seed, salt, chili powder, green chilies, coriander and finely chopped ginger. Mix the ingredients well.

Step 3.

Heat the oil and drop table spoonfuls into the hot oil and fry the vadas, fry to a golden color,drain and keep aside on a paper kitchen towel .

Step 4.

Serve  this protein rich  snack, hot with coriander chutney or saunth/ tamrind/ imli khatti meethi chutney.

Possible health benefits of Moong dal:
It is used for making the legendary dal tadka and dal fry. It is eaten on a regular basis in every indian household in combination with rice and vegetables. Moong dal is a dieter-friendly dal rich in iron and potassium. Iron helps maintain haemoglobin levels and potassium helps reduce blood pressure, a boon for hypertensive people. It is extremely light and can be easily eaten when you fall ill and even by pregnant women. Moong dal is used for making soups, stews and purees. Boiled moong dal is also used for making delicious spicy parathas.

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.

 

 

Lotus Seeds snack

Lotus seeds fried

Fried Lotus Seeds/Phool Makhana/Fox nuts

Lotus seeds or lotus nuts are the seeds of plants in the genus Nelumbo, particularly the species Nelumbo nucifera. Wikipedia

Hi friends! Puffed seeds /makhana/Fox nuts are used in kheer, curries, puddings and as a dry-roasted snack. These could be one of the options as healthy all time snacks!

Preparation time: 5 min

Cook Time: 5 min

Serves: 4

Recipe Category: Tea time healthy Snacks

Cuisine: North Indian

Ingredients:

  • Puffed Lotus seeds – 3 cups
  • 3 tbsp Pure ghee/ Olive oil
  • 1/4 tsp Black pepper powder
  • 1/2 tsp Salt / or as per taste

Method:

Step 1.

In a heavy bottom pan, put the ghee/ oil and when hot add the lotus seed stir fry until crisp over low flame. This takes 5-7minutes.

Step 2.

Sprinkle pepper powder, and salt on the hot fried lotus seeds/ Phool makhanas and mix well until the lotus seeds are well coated with salt and pepper. Remove them and keep them aside.

Step 3.

Serve them hot at tea time.

Step 4.

Cool before storing the fried lotus seeds in an air tight container. Can be stored for a week.

Step 5.

If the seeds loose crunchiness, just dry roast them for few minutes again and they will regain crispiness.

Health Benefits and Therapeutic Uses:

Lotus seeds are popular for their nutritional benefits and healing properties. They are commonly used in Chinese medications and also in various recipes.

  • Lotus seeds contain L-isoaspartyl methyltransferase, an enzyme with anti-ageing properties. It is known to help in repairing damaged proteins.
  • The seeds contain kaempferol, a flavonoid known for its anti-inflammatory properties. It is known to help in repairing aging gum tissue.
  • The astringent properties of lotus seeds make them beneficial for the kidneys. They help to regulate the energy levels of the body.
  • Some studies indicate that lotus seeds may be used to treat various sexual conditions.
  • Lotus seeds are used in Chinese medicine to relieve the problem of diarrhea. They are also used to improve the health of the spleen.
  • Traditionally, lotus seeds were used to treat people with sleeping disorders such as insomnia. They are also known to be effective in alleviating restlessness. This is due to the natural sedative and calming effects of the seeds.
  • The center of the lotus seed is known to be beneficial for the heart due to its cooling properties. The bitterness of the seeds comes from isoquinoline alkaloids which are believed to induce a calming effect and are also anti-spasmodic in nature. They cause dilation of the blood vessels and thus help in controlling blood pressure levels.
  • Some medicinal researchers believe that lotus seeds help to strengthen the digestive process and relieve diarrhea.
  • The seeds are sometimes combined with other herbs in order to treat urinary ailments such as prostatitis and reproductive diseases. However it is advisable to consult a doctor before using any natural remedies such as lotus seeds.

Other Uses

Lotus seeds also contain a powerful anti-aging enzyme which researchers are now trying to add to various anti-ageing products and cosmetics. The dried seed heads are sold for decorative purposes across the world. These seeds are commonly used in dried flower arranging.

Ref. http://www.home-remedies-for-you.com/herbs/lotus-seed.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.