Baingan Aloo Sabzi

IMG_3821.jpgBaingan Aloo Sabzi

Hi Friends! Some facts about eggplant :

Eggplant comes in a range of colors, shapes, and sizes. The anthocyanins in eggplant may protect heart health   Another chemical in eggplant, nasunin, may help improve blood flow to the brain   Cooking methods include steaming, roasting, boiling, baking, or frying, but steaming appears to preserve the antioxidant levels most effectively.

Prep Time: 0-5 minutes

Cook time: 11-15 minutes

Serve: 4

Level Of Cooking : Easy

Ingredients:

  • 250 gms long Brinjals, cut into 3” pieces and soaked in water
  • 2 medium size Potatoes, peeled washed and cut into thick fingers
  • ¼ tsp Asafetida/ heeng
  • ½ tsp powdered Fenugreek seeds/ Methi dana
  • 2 tbsp Saunf/ Fennel/ Aniseed  powder
  • Coriander powder 1 teaspoon
  • 1 tsp Red chili powder
  • ½ teaspoon Cumin powder
  •  1level tsp Salt /or to taste
  • 2 tbs Oil

Method:

Step 1.

Heat oil in a heavy bottom pan/wok/non-stick pan add asafetida, when it turn pink, add potato wedges, cover and cook on slow fire till potatoes are half cooked.

Step 2.

Add drained brinjal pieces, salt, chilli powder, coriander powder, Fenugreek powder, cumin powder, saunf/aneeseed powder mix, cover and cook till brinjal is cooked.

Step 3

Serve hot with chapattis, boondi raita and pickle of choice.

Note:

Fennel /Aneeseed/ Saunf seeds are ground and used as a spice or as an ingredient of a spice mixture

Possible health benefits:

Eggplants are rich in fiber and antioxidants.

Consuming fruits and vegetables of all kinds has been shown to reduce the risk of many lifestyle-related health conditions.

Studies have long suggested that eating plant foods, such as eggplant, can boost overall health and wellbeing.

Laboratory analyses of the phenolic compounds in eggplant show that it contains anthocyanins, a type of flavonoid, and chlorogenic acid, a powerful free-radical scavenger.

Anthocyanins and chlorogenic acid function as antioxidants and anti-inflammatory compounds.

Studies show that consuming even small quantities of flavonoid-rich foods may benefit human health in various ways.

1) Heart health

The fiber, potassium, vitamin C, vitamin B6, and phytonutrient content in eggplants all support heart health.

In addition, eating foods containing certain flavonoids, including anthocyanins, may be associated with a lower risk of mortality from heart disease.

2) Cancer

Polyphenols in eggplant have been shown to have anti-cancer effects. Anthocyanins and chlorogenic acid protect cells from damage caused by free radicals and, in turn, prevent tumor growth and the invasion and spread of cancer cells.

3) Cognitive function

Findings from animal studies suggest that nasunin, an anthocyanin in the eggplant skin, is a powerful antioxidant that protects brain cell membranes from free radical damage.

It also assists in the transport of nutrients into the cell and moving waste out. Research has also shown that anthocyanins help prevent neuroinflammation and facilitate blood flow to the brain. This could help improve memory and prevent age-related mental disorders.

4) Weight management and satiety

Dietary fibers are commonly recognized as important factors in weight management and loss, because they act as “bulking agents” in the digestive system.

These compounds increase satiety and reduce appetite. They help reduce calorie intake by making a person feel fuller for longer.

Eggplant is already low in calories, so it can contribute to a healthful, low-calorie diet.

5) Liver health

Research has suggested that the antioxidants in eggplant may help protect the liver from certain toxins.

Ref. https://www.medicalnewstoday.com/articles/279359.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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Curd Rice

curd riceCurd Rice

 Hi Friends! In South India curd rice is eaten as a part of meal. It is a great summer food too. Two main ingredients  to make are Rice. In telugu it is called  daddojanam and thayir sadam  in tamil. I am sharing a simple method of making it today. Well cooked rice is mixed with curd and then seasoned to make it tasty and flavorful.
Preparation time: 10 minutes

Cooking  time: 20 minutes

course: main

Cuisine: South Indian

Serves: 2

Ingredients :

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

for seasoning:

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

Method:

Step 1.

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

Step 2.

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

 Step 3.           

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

Step 4.

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

Step 5.

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

Step 6.

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

How good is curd rice for your health?
Improved Digestion: The nutrients present in curd rice are easily get absorbed by the digestive system. This is due to the curd will help in absorbing nutrients from rice that you have eaten.

No more heart diseases: It minimizes the risk of high blood pressure and helps reduce cholesterol levels by preventing the thickening of carotid arteries.

Great meal for those who are lactose intolerant: Some people, who cannot consume milk because they are lactose intolerant, can safely consume curd based cuisines. It converts the lactose present in milk to lactic acid, making it easier to digest. Also, you do not lose out on the nutritional boost that milk provides.

Improved Immunity: When you have curd rice, you are actually increasing your Immunity . It has many good bacteria which are able to fight against the micro-organisms in our body.

 

Improved teeth and bone care: Like any other milk products, the curd rice has the high amount of calcium and phosphorous which are essential for teeth and bone strength. It would also prevent osteoporosis.

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.

 

Tomato dal/lentil

 

Chana dal tamaterwali.jpg

Tomato dal/lentil

Hi friends! Here is a very delicious recipe of tomato dal /or tomato pappu fro Andhra Pradesh. Andhra Pradesh is generally known for its tangy, hot and spicy taste, the cooking is very diverse due to the vast spread of the people and varied topological regions. Tomato dal /or tomato pappu is one of the most cooked lentil/dal/pappu varieties in Andhra cuisine. It is usually cooked with tuvar / toor dal, though it varies on individual’s choice. Dal is cooked with tomato till well blended and then seasoned with ghee or oil.

Course : Main

Preparation Time: 20 minutes

Time: 15 minutes Cooking time

Total Time: 35 minutes

Cuisine: India, Andhra Pradesh

Servings: 4

Tomato dal or tomato pappu – andhra style tomato dal where pigeon pea lentils are cooked with tomatoes and other spices-herbs. slightly tangy and a flavorful dal best had with steamed rice.

Ingredients :

  • 1 tea cup Tuar dal/arhar dal/ pigeon pea lentil
  • 1 small onion or ½ cup finely chopped
  • 3 medium tomatoes ,finely chopped
  • 2 Green chilies ,length wise slit and deseeded
  • 2sprigs curry leaves /kadi patta
  • 6-9 cloves garlic , crushed
  • 1tsp ginger finely grated
  • 1 tsp mustard seeds
  • 1/4 tsp of asafetida /hing
  • 1/2 tsp turmeric powder
  • 2 tbsp cooking oil /ghee
  • 11/4 tsp salt /as per taste
  • 1tsp Tamarind pulp

Method:

Step 1.

Wash and clean the Tuar/arhar dal /pigeon pea lentil and soak for 15-20 minutes.

Step 2.

In a pressure cooker heat cooking oil or ghee add the mustard seeds, as they start crackling add curry leaves, asafetida/Hing.

Step 3.

When asafetida/Hing turns light pink add the onions, and green chilies, sauté the onions till translucent. Add the grated ginger and garlic paste and sauté for a minute or so on low flame.

Step 4.

Add the chopped tomatoes, turmeric powder, and salt and sauté for 2-3 minutes on a low flame.

Step 5.

Add the lentil with the water it was soaked in, close the lid and pressure cook on high flame. The moment full pressure is formed reduce the heat to low flame. Cook for 20 minutes then switch off the stove.

Step 6.

Let the pressure cooker cool down to room temperature, remove the lid.

Step 7.

Add Tamarind pulp, mix and bring the cooked dal/ lentil to a boil, reduce the heat to low flame, stir well. Cook the dal/lentil for 8-10 minutes on a low . Switch off the stove.

Step 8.

Garnish with freshly chopped coriander leaves.

Step 9.

Serve tomato dal/lentil hot with boiled white rice, lemon pickle, fried chilies, pachadi and papadams.

Health Benefits of Tuar/arhar dal /pigeon pea lentil :

1.Toor dal is also an excellent source of carbohydrates, which your body needs for energy.Legumes such as toor dal contain complex carbohydrates, which are recommended because of their increased nutritional value.

2.It provides many of the nutrients your body needs, such as protein, fat,fiber and carbohydrates.It is very nice source of protein in Indian Cooking specially Vegetarian.

3.It also has a good amount of iron, calcium, magnesium, potassium and B vitamins.

4.It is high in dietary fibre, low in saturated fat, and cholesterol free.

5.Toor dal contains folic acid, an important vitamin for all women especially those planning to become pregnant.

6.It cures cough, poisoning effect, gas troubles, acidity, stomach pain and piles.

Ref.http://healthytips-foryou.blogspot.in/2014/11/health-benefits-of-tuvar-dal.html

How to Use Tuvar Dal ?

1.Tuvar Dal can be used as soaked in water for 1-2 hours or cooked with water in pressure cooker for 10 minutes.

2.Cooked Tuvar Dal combined with Indian spices is generally served with roti and rice.

3.Tuvar Dal can be cooked with rice with some spices, generally known as , Turichi Khichdi in Maharashtra or Tuvar Dal Ni Kichadi in Gujarat, considered as complete protein diet.

4.Southe Indian Dish, Sambhar, made from Tuvar Dal is very famous accompaniment for Idli and Dosa.

5.Dal Bati in Rajasthan is very famous for its taste and as a traditional food. The dal is always made from Tuvar dal or sometimes mixed with other Dals.

 How to Store Tuvar Dal?

1.Tuvar Dal can be stored for long time like 1 year.

2.It can be stored in covered bin or airtight container, in cool and dry place.

3.Add some Bay leaves or dry red chilies to Dal to keep infestation at bay.

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.

 

 

Bottle Gourd curry

 Bottle gourd Ghiya delicious

Bottle gourd  curry

 Some other names of Bottle gourd-lauki/Doodhi/ghiya

Hi friends! Bottle gourd-lauki/Doodhi/ghiya is one of the well known vegetables in the market which has wonderful taste. Along with its tastes, it also has variety of health benefits.  Please add this new simple yet delectable curry to your menu.

Ingredients

  • 400 gms Bottle gourd /lauki/Doodhi
  • 1 cup finely chopped onions
  • 6 pods of garlic, mashed
  • 3 tbsp Popy seeds/Khuskhus/posta
  • 1 /2 tsp cumin seeds
  • 1 tsp mustard seeds
  • 1 tsp urad dal/ husked black gram lentil
  • 1/4 tsp Nigella/Kalonji/onion seeds
  • 1/2 tsp Fenugreek seeds, powdered
  •  1/2 tsp Turmeric powder /Haldi
  • 3 green chilies, remove seeds, cut into tiny pieces
  • 1/4 tsp garam masala powder
  • 1/2 cup Milk , low fat
  • 1/2 teaspoon Sugar
  • 2 tablespoon Cooking oil
  • 1level tsp Salt / or to taste
  • 3tbsps Cilantro/ Coriander leaves/Dhania, finely chopped

Method :

Step 1.

Wash peel and cut the Bottle gourd /lauki/Doodhi into small cubes. In a pressure cooker put the cut Bottle gourd /lauki/Doodhi and add 1/4 cup of water, close the lid. Place the cooker on high flame. As soon as the full pressure is formed switch off the stove.

Step 2.

Let the pressure cooker cool to room temperature, take the steamed Bottle gourd /lauki/Doodhi cubes in a bowl. Keep aside.

Step 3.

In a non-stick pan heat oil , add the cumin seeds, cumin seeds. As soon as it crackles, add onions and mashed garlic, urad dal. Sauté for few minutes till onions are translucent/ light golden brown in colour add salt, Nigella/Kalonji/onion seeds , fenugreek powder, cut green chilies and turmeric powder.

Step 4.

Cook the spices  it for about 1-2 minutes more and then add  cubed Bottle gourd /lauki/Doodhi and mix it well. Make sure that the Bottle gourd /lauki/Doodhi cubes get coated with the masala , add  powdered poppy seeds/khuskhus/posta to the pan. Now cover the pan and let it cook for about 2-3 minutes.

Step 6.

After 1-2 minutes,  add the milk to the pan and cook it for more 2-3 minutes. Switch off the stove. Take out the vegetable in a serving bowl , garnish it with finely chopped coriander. Serve hot with chapatti  or boiled white rice for a appetizing meal.

Health Benefits of Bottle gourd/ Lauki/Doodhi:

Bottle Gourd has multiple health benefits, few of them are:

  1. Bottle gourd is rich in dietary fiber, both, soluble and insoluble. Hence, it helps in curing constipation, flatulence and even piles. It is also easy to digest.
  2. It promotes weight loss. The vitamins, minerals and dietary fibre in lauki keep the body well-nourished and curb unnecessary appetite, especially if you drink its juice in the morning on an empty stomach.
  3. Its fat and cholesterol content is extremely low.
  4. It consists of approximately 96% of water and is therefore a great thirst quencher. It also prevents fatigue and keeps the body cool and refreshed during summers.
  5. Apart from the iron content it is also rich in vitamin B and C, and helps in anti-oxidative actions.
  6. It also contains sodium, potassium, essential minerals and trace elements, which regulate blood pressure and prevent the risk of heart ailments.
  7. High in sodium and potassium, bottle gourd is also an excellent vegetable for people with hypertension.
  8. It is a suitable vegetable for light, low-calorie diets as well as for children, people with digestive problems, diabetics and those recovering from an illness or injury.
  9. Bottle gourd is recommended by Ayurveda physicians for balancing the liver function, when the liver is inflamed and unable to process food efficiently for nutrition and assimilation.

Ref. https://www.practo.com/healthfeed/16-reasons-why-lauki-is-healthy-3556/post

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.

 

 

Stuffed Cauliflower/Bharwan Gobhi

Cauliflower stuffed.JPG

Stuffed Cauliflower/Bharwan Gobhi

Hi Friends! Cauliflower is often considered one of the healthiest foods on earth- and there is good reason why. With its rich supply of health-promoting nutrients, it seems there isn’t much cauliflower can’t do. Cauliflower is a member of the cruciferous vegetable (or Brassicaceae) family- along with broccoli, cabbage, kale, brussel sprouts and some other less common varieties. Here is a delicious never to leave your special dinners menu, very easy to make recipe .

Cuisine: Indian

Course: Main

Level Of Cooking : Easy

Prep Time : 20 minutes

Cook time : 11-15 minutes

Serve : 4

Ingredients:

  • 1 medium size Cauliflower, whole trimmed
  • 1 cup Fresh green peas, shelled
  • 150 gms fresh cilantro/coriander
  • 4 tbsp grated fresh Coconut
  • 3 green chilies
  • 1 tsp sugar
  • 1 tsp Salt/ or to taste
  • 1 lemon juice
  • 1 tbsp all purpose flour/ maida
  •  1 tbsp butter
  • 1 cup tomato Ketchup
  • 1 tsp Red chili powder

Method :

Step 1.

In a pressure cooker take the shelled peas add 1/4 cup water close the lid and place the pressure cooker on high flame. The moment full pressure is formed, switch off the stove. Let the cooker cool down to the room temperature. Open the lid and remove the peas in a bowl. Keep aside.

Step 2.

In a deep pan take 6 glasses of water add 1 tbsp salt. When water starts boiling add Stem-side down, place the whole head of cauliflower in the boiling liquid and cover with the lid. Reduce the heat to simmer and cook for 15 minutes, until the cauliflower is easily pierced with a fork. Remove the cauliflower from the pot and place gently in a shallow bowl stem side up. Keep it warm.

Step 3.

Grind to paste cilantro/coriander leaves, grated coconut, green chilies, salt, sugar and lemon juice. kep aside.

Step 4.

Stuff the warm Cauliflower with the cilantro/coriander sauce carefully. Turn it stem down and  Keep aside .

Step 5.

In a non stick pan put butter and all purpose flour/ maida. Mix well, on low flame cook for 1-2 minutes. Add tomato ketchup and half cup of water, chili powder salt and prepare a medium consistency sauce.

Step 6.

Just before serving, pour this hot sauce on the cauliflower. Garnish it with boiled peas and serve this delicious low calorie dish hot with Lachcha paratha, Garlic Nan etc.Slice the cauliflower into wedges (like a slice of cake) using a sharp knife and spoon a little bit of the sauce over each portion.

Health Benefits of Cauliflower:

1. Reduces Cancer Risk

Numerous studies have shown that there is a strong tie between someone’s diet and their risk for developing cancer. Studies demonstrate that cauliflower is especially useful for preventing breast cancer in addition to colon, liver, lung, and stomach cancers.

2. Fights Inflammation

Inflammation is at the heart of nearly all chronic diseases that we are faced with so commonly today. Cauliflower is rich in antioxidants and anti-inflammatory compounds which lower oxidative stress and the presence of free-radicals in our body.

3. Decreases Risk for Heart Disease & Brain Disorders:

Researchers now know that high levels of inflammation are correlated with an increased risk for heart disease, stroke, diabetes, and neurodegenerative disorders like Alzheimer’s and Parkinson’s disease.

4. Provides High Levels of Vitamins and Minerals (especially important Vitamin C and Vitamin K)

In addition to Vitamin C and other antioxidants, cauliflower is also a good source of Vitamin K. Vitamin K is a fat soluble vitamin, meaning it is absorbed in the intestines along with fat, so this is one reason why eating cauliflower along with a source of healthy fat (like coconut oil for example) is important.

5. Improves Digestion and Detoxification

Certain compounds found in cauliflower- sulforaphane, glucobrassicin, glucoraphanin, and gluconasturtiian- are very useful for helping the body to detox due to how they support liver function.

6. Aids in Weight Loss

Cauliflower is extremely low in calories (only 29 calories per cup), has virtually zero grams of fat, very low levels of carbs and sugar, and yet is high in volume and filling fiber. This makes it an excellent choice for those looking to lose weight, since you can consume large amounts of cauliflower and fill up, without over-consuming calories, fat, sugar, or carbs.

7. Helps Balance Hormones

Consuming a diet rich in whole foods and antioxidant-filled vegetables like cauliflower has been shown to help balance hormones partially by reducing unhealthy levels of estrogen. High estrogen foods can be harmful to health when they begin destroying the vulnerable hormonal balance that many people struggle to maintain.

8. Preserves Eye Health

The sulforaphane found in cauliflower has been shown to protect the vulnerable tissues of the retinal area from oxidative stress that can result in blindness, cataracts, macular degeneration, and more.

Ref. https://draxe.com/cauliflower/

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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Cauliflower Pulao/Pilaf

Cauliflower Pulao 1.JPG

Cauliflower Pulao/Pilaf

Hi friends! Cauliflower Pulao/Pilaf is an easy recipe which can be prepared as one pot meal! Pulav/Pilaf, a rice dish consumed mainly in Central Asia, South Asia and the Middle East.

 Ingredients:

1 tea cup Basmati Rice

2 cups Cauliflower tiny florets

15 cloves Garlic, crushed

1 Bay leaf /Tej Patta

3-4 Cloves, powdered

3-4 black peppers, powdered

3 black cardamoms

2 ” stick Cinnamon

1/2 tsp turmeric powder

1 tsp salt or salt to taste

3 tbsp Cooking oil

2 tea cups water

Method:

Step 1.

Wash well and soak the rice in water for 30 minutes. Drain and keep ready.

Step 2.

Wash the cauliflower florets well under running water. Drain and keep aside.

Step 3.

In a heavy bottom pan take the cooking oil and place it on high flame. Add Bay leaf/Tej patta, Black cardamom, Cinnamon, turmeric ,powdered cloves and pepper. Sauté for few seconds , add garlic paste stir for few seconds .

Step 4.

Add Cauliflower florets to these spices and sauté on medium flame for few more seconds.

Step 5.

Add drained rice, salt and two tea cups of water. Bring it to a boil and reduce the heat. Cover and cook on the slow flame for fifteen minutes or till rice is well cooked.

Step 6.

Serve hot with mint Raita, pickle and papads!

 Health benefits of Rice :

The health benefits of rice are many. Rice is the staple grain for more than half the world’s population, especially Asia. Rice is becoming increasingly popular in other parts of the world as well. Rice is a great source of complex carbohydrates which give us the energy we need. According to FAO (Food and Agriculture Organization of United Nations), rice provides 20 percent of the world’s dietary energy supply.

Rice contains all the amino acids essential for building and maintaining muscle tissue, and make up antibodies, enzymes, and hormones. These amino acids also help maintain healthy skin, hair, eyesight, and nourish the heart, lungs, tendons and ligaments, brain, nervous system and glands.

Rice is low in fat, cholesterol, and sodium and hence makes a perfect food for those with high blood pressure and requiring a low-sodium diet. The calcium in rice (especially brown rice) helps lower blood pressure.

Ref. http://vegrecipes4u.com/health-benefits-of-rice/

Nick’s kitchen medical Disclaimer:

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

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Sukhe aloo / dry potato curry

sukha alooSukhe aloo / dry potatoes curry

Sukhe aloo / dry potao curry

Hi friends,

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

 

 Prep Time : 20 minutes

Cook time : 7-10 minutes

Serve : 4

Level Of Cooking : Easy

Cuisine :Indian

Course : Main

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Health benefits of potatoes :

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

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

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

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

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

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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