Mixed Vegetable fry

Mixed vegetable fryMixed vegetable

Mixed Vegetable fry

Hi friends! In Tamilnadu mixed vegetables with any vegetable are stir fried, served as a side dish for lunch or dinner with rice, dal and some curry. The vegetables that are used in this recipe are finely chopped, cooked and tossed with fresh grated coconut.

Ingredients:

  • 1/2 cup green peas
  • 1/2 cup carrots, cut into tiny cubes
  • 1/2 cup French beans, finely chopped
  • 1 medium size potato, washed, peeled and cut into tiny cubes
  • 1 medium size Onion ,finely chopped
  • 1/2 tsp red chili powder
  • 3 tbsp Coconut , finely grated
  • 1/2 tsp Salt / or salt to taste

For seasoning

  • 1 tbsp Oil
  • 1/2 sp Mustard seeds
  • 1 tsp Split black gram /Urad dal
  • 1 red chili , Whole
  • 1 sprig Curry leaves
  • 1/4 tsp Asafetida

Method :

Step 1.

In a wok / kadahi / pan heat oil and add the mustard seeds. When the mustard starts crackling add asafetida, curry leaves and the dry red chili, split black gram dal.

Step 2.

Add onions to the step 1 seasoning. Sauté the onions and for a minute or till the onions are translucent.

Step 3.

Add the chopped beans, shelled peas, cubed carrots, and cubed carrots and salt. Cook the mixed vegetable covered till potatoes are soft and well cooked.

Step 4.

Finally add the fresh grated coconut, mix well with the cooked vegetable and switch off.

Step 5.

Mixed vegetable is tasty, nutritious as a side dish with boiled rice or pilafs.

The Health Benefits of Frozen Mixed Vegetables:

Frozen mixed vegetables provide convenience and nutrition.

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.

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.

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.

Preparation Tips

Combine mixed frozen 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 canned tomatoes. Alternatively, use them in a salad.

Ref. http://healthyeating.sfgate.com/health-benefits-frozen-mixed-vegetables-4299.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.

 

Masaledar Lobiya Curry

Blackeyed beans curry 5

Masaledar Black eyed pea /cow pea /
Lobiya Curry

The black-eyed pea, also known as the cow pea, is thought to have originated in North Africa, where it has been eaten for centuries. It may have been introduced into India as long as 3,000 years ago, and was also a staple of Greek and Roman diets. The peas were brought to the New World by Spanish explorers and African slaves. The earliest records are from 1674 when they were introduced to the West Indies. They have become a common food in the southern United States, where they are available dried, fresh, canned, and frozen. 

Prep time : Soaking the beans over night

Pressure Cooking time : 15 minutes

Cooking time : 30 minutes

 Recipe type: main dish

Cuisine: north Indian

Ingredients :

  • 1 cup lobia /black eyed beans
  • 1 tbsp ginger finely grated
  • 15 garlic flakes crushed
  • 2 medium sized onion chopped
  • 2 tbsp finely chopped coriander leaves
  • ½ tsp of fenugreek seeds
  • 3 medium size tomatoes chopped
  • a small pinch of cinnamon powder
  • 2 tsp coriander powder/dhania powder
  • ½ tsp cumin seeds
  • ½ tsp turmeric powder/haldi
  • 2 red chilies whole
  • 2 cloves
  • 5 cups of water
  • 4 tbsp oil
  • 1 tsp salt / or salt to taste
  • 1 small black cardamom powdered

Method :

Step 1.

Soak the lobia/ Black eyed beans overnight or for a few hours.

Step 2.

Now take the soaked lobia / Black eyed beans, four cups of water, salt and keep the pressure cooker on high flame till pressure is formed. After the pressure is formed cook on low flame for fifteen minutes switch off the stove, cool and check, beans will be soft.  Set aside with the cooking liquid.

Step 3.

While the lobia /black eyed beans are cooking, heat two table spoons of oil in a pan ,add onions and sauté on medium-low heat for about ten minutes until the onions are slightly golden brown add tomatoes,  grated ginger , crushed garlic and cook for 5-6 minutes switch off the stove, cool the fried onion,tomatoes and ginger , garlic.Grind into a smooth paste in a grinder. Keep the paste aside.

Step 4.

In a separate pan, heat the remaining one tbsp of oil, and add the cumin seeds, wait till cumin crackles, add fenugreek  seeds, black cardamom powder, cloves, cinnamon, dried red chillies.  Fry the spices in the oil for one or two minutes or so (over frying will change the taste) cool and then transfer into a mortar.  Grind into a coarse paste.

Step 5.

In a separate sauce pan, heat the remaining one tbsp of oil, add tomato, ginger , garlic , onion paste from step 3. Saute this paste for two minutes on medium flame, add coarsely ground spice paste to it along with turmeric, coriander powder, fry for one or two minutes.

Step 6.

Add the lobia / Black eyed beans with its water into the above fried masala in the saucepan.  Add a little more water if needed. Cover and bring to boil, then simmer for at least ten to fifteen minutes.

Step 7.

Serve hot , garnished with finely chopped Dhaniya / Coriander/ Cilantro leaves with Indian breads like Chapattis, parathas etc. and boiled rice.

 Possible Health Benefits of Black-eyed peas/ Cow peas / lobiya:

Black-eyed peas have so many health benefits here are a few of them:

  • Aids the digestive system and the colon: Due to its high fiber content it helps with elimination and keeps cancer at bay. Fiber is a nutrient that helps regulate your digestive system, and increasing your intake could help alleviate constipation and symptoms of irritable bowel syndrome. Fiber also helps keep your cholesterol levels healthy by preventing cholesterol from being absorbed into your bloodstream, which reduces your risk of developing heart disease. Additionally, high-fiber foods keep you feeling full, since they are digested slowly — which is important for weight control.
  • Good for the heart: It contains fiber, flavonoids no cholesterol and therefore is advantageous for the heart.
  • Good for the stomach: It helps with problems associated with the stomach, pancreas as well as spleen.
  • Helps in weight loss: Low in fat and calories makes them a nutritious accessory for a weight-loss diet plan. A diet which is lower in fat and calories can help you slim down, avoids putting on weight and safeguards you from numerous health problems, which includes cardiovascular disease, diabetes and also depressive disorders.
  • Helps with the bladder: It has been confirmed to be useful in reducing blockages or even discomfort related to urination problems.
  • Lowers cholesterol level: Cowpeas are well known because of their capability to reduce the plasma cholesterol within your body. This really is aided by them being recognized like an excellent method of obtaining proteins as well as dietary fibers, and it has a comparatively lower glycemic index.
  • Rich in anti-oxidants: The anti-oxidation property restricts the growth of the cancerous cells within the body.

Ref.https://godshealingplants.wordpress.com/2013/12/30/black-eyed-peas-health-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.

 

Lasooni Palak Aloo

Aloo palak lahsunwala copy

Lasooni Aloo Palak/ Spinach, potatoes with Garlic, easy to cook and simply delicious !

Cooking Time: 20 minutes

Servings: 4

Preparation Time: 10-15 minutes

Category: Veg

Cuisine: North Indian

Ingredients:

  • 500 gms Spinach/ Palak
  • 2 medium size potatoes
  • 1/2 cup curd/ Dahi / Yogurt
  • 15 cloves of garlic, crushed
  • 1/4 tsp asafetida/ hing powder
  • 1/2 tsp red chili powder
  • 1pinch baking soda
  • 1/4 tsp Asafetida
  • 2/3 tsp salt
  • 3 tbsp Olive oil

 Method:

Step 1.

Wash the spinach very well, finely chop and keep aside.

Step 2.

Wash, peel and cut potatoes into small cubes, keep aside.

Step 3.

Heat the oil in a wok / kadahi and add the Asafetida. Fry for few seconds till pink in colour.

Step 4.

Add crushed garlic paste to the asafetida seasoning. Saute till slight change in colour, about half a minute.

Step 5.

Add in the spinach, potatoes, salt , red chili powder and baking soda . Cover and cook on a slow flame for ten minutes on low flame or till potatoes are tender.

Step 6.

Add whisked curd / Dahi / Yogurt , mix well. Cook for ten minutes or so on low flame till it is well blended . Serve hot with chapattis or any other Indian bread of choice.

Health benefits of Spinach / Palak:

Spinach is an excellent food loaded with tons of nutrients and a low calorie package. Greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.

As per studies the possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

Ref. http://www.medicalnewstoday.com/articles/270609.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.

 

 

Mushroom Peas Curry

Mater Mushroom

Green peas and mushrooms cooked to a delicious gravy.

Mushrooms, though classified as vegetables in the food world, are not technically plants. They belong to the fungi kingdom and although they are not vegetables, mushrooms provide several important nutrients. Mushrooms are naturally low in sodium, fat, cholesterol, and calories and have often been referred to as “functional foods.” In addition to providing basic nutrition, they help prevent chronic disease due to the presence of antioxidants and beneficial dietary fibers such as chitin and beta-glucans.

Preparation Time : 15-20 minutes

Cooking time : 15 minutes

Servings : 4

Cuisine: North Indian

Course: Main Course

Level Of Cooking: Easy

Ingredients:

  • 200 gms Button mushrooms , finely sliced
  • 1 cup green peas, fresh or frozen
  • 2 medium size Onions, cut into small pieces
  • 2 medium size Tomatoes
  • 8-9 Cashew nuts, finely powdered
  • 12 Peppercorns, finely powdered
  • 1/4 tsp Cinnamon powder
  • 3 Clove, powdered
  • 1 tsp Fennel / saunf seeds, powdered
  • 1 Green cardamom, finely powdered
  • 3 Green chillies
  • 1 tsp Ginger paste
  • 1 tsp Garlic paste
  • 1/4 tsp Red chilli powder
  • 1 level tsp Salt or to taste
  • 2 tbsp Olive Oil

Method:

Step 1.

Wash, clean and slice the mushrooms. In a pressure cooker, add sliced mushrooms and 1/4 cup of water. On a high flame, when full pressure is formed, switch off the stove. Once the pressure cooker cools down to room temperature, open the lid and keep the mushrooms aside.

Step 2.

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

Step 3.

Cut each tomato in two halves. In a pressure cooker add the cut tomatoes and 1/4 cup of water. On a high flame when full pressure is formed, switch off the stove. When pressure cooker cools down to room temperature, open the lid and take out the tomatoes in a small bowl. Remove the skin from all four pieces with a fork and put them into a blender. Add finely chopped green chillies and cashew powder to it and blend the mix. Keep aside.

Step 4.

Cut the onions into small pieces. Put in the pressure cooker with 1/4 cup of water. On a high flame when full pressure is formed, switch off the stove. Once the pressure cooker cools down to room temperature, open the lid and take out the onions into a blender jar. Blend the onions in to a fine paste and keep  aside.

Step 5.

Heat oil in a wok/ pan / kadhai. Add green cardamom, cinnamon, black pepper, fennel / saunf powder and sauté lightly, till fragrant. Add the onion paste and sauté for 5-8 minutes on medium flame. Add ginger and garlic paste and sauté for a minute or so.

Step 6.

Add blanched tomatoes, cashew nut powder and green chillies paste. Cook for five to seven minutes on low heat. Add salt and red chili powder, mix well. Add 1 cup of water and bring it to a boil. To this, add the mushrooms, peas. Mix well and cook for another 5-7 minutes on low heat.

Step 7.

Serve hot with any Indian bread of your choice.

Possible health benefits of mushrooms:

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Countless studies have suggested that increasing consumption of naturally-grown foods like mushrooms decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, and overall lower weight.

Cancer: Mushrooms contain just as high an antioxidant capacity as carrots, tomatoes, green and red peppers, pumpkins, green beans, and zucchini.4

Selenium is a mineral that is not present in most fruits and vegetables but can be found in mushrooms. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.2

The vitamin D in mushrooms has also been shown to inhibit the growth of cancer cells by contributing to the regulation of the cell growth cycle. The folate in mushrooms plays an important role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.2

Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of grilled portabella mushrooms and one cup of stir-fried shiitake mushrooms both provide about 3 grams of fiber.

The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.

Heart health: The fiber, potassium and vitamin C content in mushrooms all contribute to cardiovascular health. Potassium and sodium work together in the body to help regulate blood pressure. Consuming mushrooms, which are high in potassium and low in sodium helps to lower blood pressure and decrease the risk of high blood pressure and cardiovascular diseases.

Additionally, an intake of 3 grams of beta-glucans per day can lower blood cholesterol levels by 5%.3

Immunity: Selenium has also been found to improve immune response to infection by stimulating production of killer T-cells. The beta-glucan fibers found in the cell walls of mushrooms stimulate the immune system to fight cancer cells and prevent tumors from forming.3

Weight management and satiety: Dietary fiber plays an important role in weight management by functioning as a “bulking agent” in the digestive system. Mushrooms contain two types of dietary fibers in their cell walls: beta-glucans and chitin which increase satiety and reduce appetite, making you feel fuller longer and thereby lowering your overall calorie intake.3

Ref.http://www.medicalnewstoday.com/articles/278858.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.

 

 

Aloo Matar Rasedar

Aloo mutterPotato peas curry

Sweet, delicious green peas or garden peas are one of the ancient cultivated vegetables grown for their succulent nutritious green seeds. Peas are probably originated in the sub-Himalayan plains of north-west India. Now, this versatile legume is one of the major commercial crops grown all over the temperate, and semi-tropical regions.

Botanically, pea plant is an herbaceous vine. It belongs to the family of Fabaceae, in the genus: Pisum. Scientific name: Pisum sativum. Some of the common names include english peas, sweet peas, garden peas, pease,…etc.

Preparation Time : 15 minutes

Cooking time : 25 minutes

Servings : 6

Cuisine: North Indian

Course: Main Course

Level Of Cooking: Easy

Ingredients:

  • 1 cup green peas, shelled
  • 2 medium size potatoes, cut in to small cubes
  • 3 medium size onions, finely chopped
  • 4  medium size tomatoes, chopped
  • 1/4 tsp  turmeric powder
  • 2 tbsp of coriander powder
  • 1/2 tsp  red chili powder /or as per taste
  • 2/3 tsp Salt / or salt to taste
  • 1 tbsp fresh coriander leaves, finely chopped
  • 1/2 cup plain curd/yogurt
  • 2 tbsp Olive oil

Method :

Step 1.

Heat oil in a pan add add the chopped onions, when they soften and start to turn golden brown, add the turmeric powder, coriander, chili powder and salt. Fry on low flame till the masala smells nice and is blended well with the onions (about 1-2 minutes).

Step2.
Add the tomatoes and about half cup of water. When starts to boil simmer until the tomatoes are soft (about 3-5 minutes). Cool it to room temperature and puree this mixture in a blender .
Step 3.

Take the blended mixture in a pressure cooker, add cubed potatoes and shelled peas. Close the lid and cook on high flame.  The moment full pressure is formed, switch off the stove. When the  pressure cooker cools to room temperature open the lid.

Step 4.

Add the whisked yogurt and chopped coriander leaves. Mix well, the moment it starts boiling switch off the stove.

Step 5.

Garnish the curry with finely chopped coriander leaves. Serve hot with any Indian bread of your choice and Raita.

 Health Benefits of Green Peas:

Green peas are one of the most nutritious leguminous vegetables rich in health benefiting phyto-nutrients, minerals, vitamins and anti-oxidants.

Fresh, tender peas are relatively low in calories on comparison to beans, and cowpeas. 100 g of green peas carry just 81 calories, and no cholesterol. Nonetheless, they are a good source of protein, and soluble as well as insoluble fiber.

Fresh pea pods are an excellent source of folic acid. 100 g provides 65 µg or 16% of recommended daily levels of folates. Folates are one of the B-complex vitamins required for DNA synthesis inside the cell. Studies suggest that adequate folate rich foods when given in expectant mothers would help prevent neural tube defects in the newborn babies.

Fresh green peas are very good in ascorbic acid (vitamin C). 100 g of fresh pods carry 40 mg or 67% of daily requirement of vitamin C. Vitamin C is a powerful natural water-soluble anti-oxidant. Vegetables rich in this vitamin help human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

Peas contain phytosterols, especially ß-sitosterol. Studies suggest that vegetables like legumes, fruits and cereals rich in plant sterols help lower cholesterol levels inside the human body.

Garden peas are also good in vitamin K. 100 g of fresh seeds contain about 24.8 µg or about 21% of daily requirement of vitamin K-1 (phylloquinone). Vitamin K has been found to have a potential role in bone mass building function (mineralization) through promotion of osteotrophic activity inside the bone cells. It also has established role in Alzheimer’s disease patients by limiting neuronal damage inside the brain.

Fresh green peas also carry adequate amounts of anti-oxidants flavonoids such as carotenes, lutein and zea-xanthin as well as vitamin-A (provide 765 IU or 25.5% of RDA per 100 g). Vitamin A is an essential nutrient required for maintaining healthy membranes, skin and eye-sight. Additionally, consumption of natural fruits/vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.

In addition to folates, peas are also good in many other essential B-complex vitamins such as pantothenic acid, niacin, thiamin, and pyridoxine. Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc, and manganese.

Ref.http://www.nutrition-and-you.com/green-peas.html

Nick’s kitchen medical Disclaimer:

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

 

Cauliflower, Peas and Potato Stew

Cauliflower stew

Cauliflower, peas, potato Stew

 Vegetables usually show health benefits in long run by improving your overall health and keeping the internal systems in perfect condition. The consumption of vegetables takes care of your digestive, excretory, and skeletal system, as well as blood pressure levels. With a diet rich in vegetables, you are being benefited with abundant antioxidants that keep away diseases like cancer, cardiovascular problems and strokes. Moreover, vegetables deliver ample amounts of vitamins, including folate, vitamin A, vitamin K and vitamin B6, as well as carotenoids like beta carotene from carrots, lycopene from tomatoes, zeaxanthin from greens, and lutein from spinach and collard greens. Vegetables also help in keeping your weight under control and promoting healthy skin and hair. There have been innumerable research studies done all over the world that strongly suggest having fresh, green vegetables on a regular basis is far better than going for supplementary tablets to get the wholesome nutrition that you need.

Time: 20 minutes

Course: Main

Cuisine: India, Utter Pradesh

Level: Easy

Serves: 4
Ingredients:

1 medium size potato, boiled, peeled and cubed potatoes

1 cup cauliflower florets, washed

1/2 cup peas

1 medium size onion, finely chopped

1-2 green chillies

6 pods garlic, crushed

1 tsp ginger, finely grated

1 tsp dhania powder,

1/4 tsp black pepper powder

3 cloves, powdered

1″ Cinnamon stick

1/2 tsp jeera powder, jeera roasted and powdered

1 tbsp oil,

2/3 tsp salt or / salt to taste.

Method :

Step 1.

Wash, peel and cube potato. Cook the potato cubes and peas in a pressure cooker with one cup of water. The moment pressure is formed, switch off the stove. Cool the cooker to room temperature, open the lid take out the potato cubes and peas, keep aside.

Step 2.

Mash some green peas and potatoes coarsely. Keep aside.

Step 3.

Heat oil in a wok / kadahi/ sauce pan and add the cumin seeds. When cumin starts crackling, add the finely chopped onions. When onions become translucent add small florets of cauliflowers and potato cubes and peas mix. Stir fry the vegetables on medium flame till the gets pinkish brown in 3-4 minutes add salt.

Step 4.
Add cloves, cinnamon, dhaniya powder, pepper powder, jeera powder and the ginger-garlic-green chili paste to the above mixture. Mix well and fry the mixture on medium flame for few minutes.

Step 5.

Add water to the masala and vegetables. Add 1 1/2 cups of water. Cover and cook on low flame for about 6-8 minutes. The cauliflower florets should be soft but retain their shape .
Step 6.
Serve the stew hot garnished with finely chopped coriander leaves with any Indian bread of your choice and raita.

 

Nutritional Value of Vegetables:

Antioxidants: Did you know that including vegetables in your diet is probably the easiest way to stay healthy, trim and nourished? Since vegetables are low-calorie, nutrient-rich foods, they help you to stay in optimum health over the long term by keeping your weight in check. According to a recent study, plant-based foods contain antioxidants(polyphenols) that may improve blood sugar in people at risk for diabetes and heart disease.

As mentioned earlier, vegetables have abundant levels of antioxidants that prevent the growth of cancerous cells. Dark green vegetables have lots of phenolic flavonoid antioxidants and minerals. These vitamins and minerals are essential for the proper functioning of your body. Deficiencies of these vitamins and minerals can lead to serious deficiencies of your bones, teeth and vital organs. Moreover, antioxidants boost the body’s immunity and keeps from developing infections and diseases. Leafy green vegetables have a bioflavonoid known as ‘Quercetin’. This is responsible for the antioxidant and anti-inflammatory activities of vegetables along with its unique, anticancer properties. Quercetin also effectively cuts down the flow of substances that lead to allergies. This compound plays the role of an inhibitor of mass cell secretion, thereby decreasing the release of interleukin-6. Most of the green, yellow and orange vegetables also have high percentage of calcium, potassium, iron, magnesium, vitamin B-complex, vitamin A, vitamin-C, vitamin K, zea-xanthins, α and β carotenes and crypto-xanthins.

Dietary Fiber: Vegetables are great options for consuming dietary fiber. Owing to the high percentage of fiber level in vegetables, your digestive track stays well toned. Vegetables are abundant in soluble as well as insoluble dietary fiber, known as non-starch polysaccharides (NSP). This dietary fiber absorbs the extra water in your colon and thereby retains the moisture content in the fecal matter. This aids in digestion, preventing chronic constipation, hemorrhoids, rectal fissures, and diarrhea. Your digestive system becomes sleeker and its ability to process foods becomes smoother, keeping many ailments away.  Eating more fiber-rich foods keep your digestive system clear and healthy, helping you to avoid problems like constipation, bowel irregularity, colon cancer and even polyps. Since they have high fiber, vegetables also tend to make you feel full for longer, and stops unnecessary snacking, so they can help reduce your weight.

Cancer Prevention: Cabbage, brussels sprouts, cauliflower, and broccoli have a high content of indoles and isothiocyanates. These components have protective properties against colon cancer, breast cancer, skin cancer and other types of cancers. Broccoli sprouts have immensely higher sulforaphane than the matured broccolis, which is a cancer-protective substance. Furthermore, as said before, since vegetables are great antioxidants, they also alleviate the chances of fatal diseases like cancer.

Proteins and Amino Acids: If you eat less animal products in your diet, you must ensure that your diet is high in protein-rich vegetables to compensate for the proteins that you are missing. Once you have the correct combination of vegetables in your meals, you will gain ample amount of amino acids that are required to live healthy. Eat plenty of beans and spinach, along with whole grain rice for a balanced meal.

Water Content: Vegetables naturally have high levels of water; this is the reason why they are generally fat free and low in calories. You can rest assured of both your weight and health once you start on a vegetable-rich diet. The more you consume vegetables, the more the water intake that flushes out waste products and toxins from your body.

Minerals: Green leafy vegetables are high in magnesium and a have low glycemic index, thus proving to be helpful for patients with type 2 diabetes. If you eat at least 1 serving of green leafy vegetables each day, it will considerably lower the risks of diabetes. Green vegetables are also rich in iron and calcium, except for Swiss chard and spinach, since they are high in oxalic acid.

Vitamins: In general, vegetables have a high vitamin content. However, vitamin K is usually prevalent in almost all vegetables. The high level of vitamin K in green vegetables makes them an ideal and natural way to prevent bone problems. Vitamin K is necessary for the production of osteocalcin, a protein mandatory for proper bone health. In a survey, the addition of green, leafy vegetables considerably decreased the chances of hip fractures in middle-aged women.

Prevention of Hypetension: Recent research study suggests that Mediterranean diet comprising of food rich in unsaturated fats (found in olive oil and nuts) and nitrite and nitrate (found in leafy green vegetables) may help protect you from hypertension.

Lycopene and Beta Carotene: Green vegetables have high levels of beta-carotene, which improve immune function considerably once it is converted into vitamin A. Tomatoes contain lycopene, which protects your eyes from vision problems. A diet deficient in green vegetables often leads to the possibilities of blindness, and other illnesses in children and adults.

Allyl sulfides: Garlic, onions, chives, leeks and scallions are rich in allyl sulfides that help in lowering high blood pressure and protecting the stomach and digestive tract from fatal diseases like cancer.

Multimorbidity: Recent research suggests that greater consumption of vegetable, whole grain products and fruits may lower the risk of multimorbidity.

Good HealthEating fruit and vegetables may promote emotional well-being among healthy young adults.  Research suggests that good mood may lead to greater preference for healthy foods over indulgent foods.

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

 

Stuffed Brinjals/Aubergines

Brinjals stuffed NG

Stuffed brinjals /aubergines /egg plants

In this recipe ground nuts and sesame seeds and coconut gratings are used for making stuffed baby brinjals /aubergines /egg plants.

Prep time: 15 minutes

Cook time: 35 minutes

 Course: main

Cuisine: Maharashtra

Serves: 4

Ingredients :

  • 200 gms brinjals /aubergines /egg plants
  • 1 medium size onions, finely chopped
  • 1 tomato medium size, finely chopped
  • 1 cup water
  • 1 tsp salt or / salt to taste
  • 1/4 tsp asafoetida/hing
  • 3 tbsp oil
  • 2 tbsps Coriander leaves, finely chopped

For the filling

  • 1/4 cup peanuts, roasted
  • 1 tbsp sesame seeds
  • 3 tbsp fresh coconut, finely desiccated
  • 6 garlic cloves, finely chopped or crushed well
  • 1 tsp ginger, finely grated
  • 1/4 tsp haldi/ turmeric powder
  • 1/4 tsp Fenugreek /methi powder
  • 2/3 tsp red chili powder
  • 1tsp coriander powder/dhania powder
  • 1 medium size onions, finely chopped
  • 1tsp aamchoor / dry mango powder
  • ½ tsp cumin seeds, roasted and powdered

Method:

Step 1.

Wash the brinjals /aubergines /egg plants well, Slit the brinjals /aubergines /egg plants, lengthwise, into four, but leave the stems on, so the brinjals /aubergines /egg plants remain joined at the stem and soak in salted water for 20 minutes.

Step 2.

Dry roast the peanuts first, when they start to become light brown, add the sesame seeds followed by desiccated fresh coconut. Roast these ingredients till all of them are light brown. Switch off the stove.

Step 3.

When the coconut, peanuts and sesame seeds cool down, put in a grinder, add one finely chopped onion , ginger, garlic, grind to a smooth paste with little water. Take it out in a mixing bowl.

Step 4.

Add salt , jeera powder, dhania powder, garam masala powder, red chili powder , fenugreek /methi powder and turmeric powder to the ground masala paste and mix well.

Step 5.

Stuff each brinjal/aubergine /egg plant with this ground masala. Keep aside.

Step 6.

In a skillet /pan heat oil, add one finely chopped onion and fry them till they turn transparent.

Step 7.

Add the pureed tomato to the lightly fried onions and fry for 2-3 minutes. keep on stirring continuously Add the stuffed brinjals to the skillet / pan fry for few minutes. Add water, and cover and cook for 20-25 minutes.

Step 8.

Switch off the stove. Garnish with coriander leaves and serve hot with bajra / Millet flour rotis, rice or puris.

Possible health benefits of consuming eggplant:

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like the eggplant decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy and overall lower weight.

Heart health

The fiber, potassium, vitamin C, vitamin B-6, and phytonutrient content in eggplants all support heart health. According to the American Journal of Clinical Nutrition, eating foods containing flavonoids is affiliated with a lower risk of mortality from heart disease. Consuming even small quantities of flavonoid-rich foods may benefit human health.2

Several studies show that consumption of the flavonoids known as anthocyanins has played a major role in lowering risk of cardiovascular disease. One particular study revealed that those who consumed more than three servings of fruits and vegetables per week containing anthocyanins had 34% less risk of heart disease than those who consumed less. In another clinical study, researchers found that increased intake of anthocyanins was associated with significantly lower blood pressure.3

Blood cholesterol

Research on the effects of eggplant consumption in animal studies has shown that rabbits with high cholesterol that consumed eggplant juice displayed a significant decrease in weight and blood cholesterol levels.5

Laboratory analyses of the phenolic compounds in eggplant reveal that the vegetable contains significant amounts of chlorogenic acid, which is one of the most powerful free radical scavengers found in plants. Chlorogenic acid has been shown to decrease LDL levels, and also serves as an antimicrobial, antiviral, and anticarcinogenic agent.4

Cancer

Polyphenols in eggplant have been found to exhibit anti-cancer effects. Anthocyanins and chlorogenic acid function as antioxidants and anti-inflammatory compounds. They protect body cells from damage caused by free radicals and in turn prevent tumor growth and invasion and spread of cancer cells. They also stimulate detoxifying enzymes within cells and promote cancer cell death.3

Cognitive function

Findings from animal studies suggest that nasunin, an anthocyanin within eggplant skin, is a powerful antioxidant that protects the lipids comprising cell membranes in brain cells from free radical damage. It has also been proven to help facilitate the transport of nutrients into the cell and wastes out.6

Research has also shown that anthocyanins inhibit neuroinflammation and facilitate blood flow to the brain. This helps prevent age-related mental disorders and also improves memory.3

Weight management and satiety

Dietary fibers are commonly recognized as important factors in weight management and loss by functioning as “bulking agents” in the digestive system. These compounds increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake. Since eggplant is already low in calories, it makes a great part of a healthy, low-calorie diet.

Ref. http://www.medicalnewstoday.com/articles/279359.php

Sweet and Sour Vegetables

Sweet & savour

Sweet and Sour Vegetables

Hi friends! With richness of vegetables, this dish is a good accompaniment to Indo Chinese fried rice ,the sweet and sour vegetable is just what you need to enjoy with fried rice or Hakka noodles.

Preparation Time: 15 minutes
Cooking Time: 10 minutes

Course: Main, Indo Chinese
Serves : 4

Ingredients:
  • 1 cup capsicum, bell peppers, yellow and red, cut into small cubes
  • 1 cup Cucumber, chopped into big cubes
  • 1/2 cup cabbage, cut into cubes
  • 1/2 cup Cauliflower, cut into small florets
  • 1/2 cup carrots, cut into small cubes
  • 1/2 cup onion , finely chopped
  • 2 tbsp celery, cut into small pieces
  • 4 tbsp oil
  • salt to taste

For The Sauce:

  • 2 tbsp plain flour
  • 2tbsp Soy sauce
  • 5 tbsp tomato ketchup
  • 1/2 cup brown vinegar
  • 1 /2 cup sugar
  • 1 1/2 cup water

Method :

Step 1.

Cut the cauliflower, cabbage, carrot, onions, capsicum into small cubes. Cut cucumber, into big cubes. Keep aside.

Step 2.

Heat the oil in a wok/ heavy bottom pan over high flame and add the onions and cauliflower, cabbage, carrot, onions, capsicum and sauté on a medium flame for 3 to 4 minutes stirring occasionally.

Step 3.

Take all the ingredients for the sauce in a pan, mix well and bring it to boil stirring continuously till sauce thickens, switch off the stove.

Step 4.

Add the prepared sauce and salt to step 2 vegetables, mix well and cook on a medium flame for 2 to 3 minutes, stirring continuously. Serve hot.

Health Benefits of  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.

 

Vegetable Hakka Noodles

Hakka Noodles with Veggies

Vegetable Hakka Noodles

Hi friends! Enjoy this healthy, scrumptious  fusion cooking at home.

Course: Main

Cuisine: Indo Chinese

Prep time: 20 minutes

Cook time: 20 minutes

Level: Easy

Serves : 4

Vegetable noodles is a healthy Indo Chinese noodles recipe with good quantity of vegetables.

Ingredients:

  • 300 gms , Hakka Noodles
  • 1 Cup Cabbage, finely shredded
  • 1 Medium Onion , finely chopped
  • 1 Medium Carrot cut into thin strips
  • 1/2 cup French Beans, finely chopped
  • 1 Medium size Capsicum , cut into thin strips
  • 1 cup Spring Onion, finely chopped
  • 1tbsp Garlic, Finely Chopped
  • 1 tbsp Soya Sauce
  • 1tbsp green chili sauce
  • 1/4 tsp white pepper powder
  • 1 tsp salt or /salt to Taste
  • 3 tbsp – Oil
  • 1 tbsp Vinegar

 

Method:

Step 1.

Heat one liter water in a pan with salt and few drops of oil, when water starts to boil add noodles and cook until they are cooked. Drain noodles in a colander or sieve, use tap water to rinse noodles and keep side.

Step 2.

 

While noodles getting cooked, peel and cut thin strips of carrot, cabbage, , finely chop onion, beans, capsicum, spring onion, and garlic. Keep aside .

Step 3.

Heat oil in a heavy bottom pan add garlic, finely chopped onions saute for few minutes. Add carrot, cabbage strips, beans and saute for three -four minutes on medium to high flame. Add spring onions (white part) and saute until light golden brown saute until soft and pink add capsicum strips.

Step 4.

Now add salt, pepper green chili sauce, soya sauce, vinegar and mix everything well.

Step 5.

Add cooked and rinsed noodles and mix well to blend, add spring onion and mix again and cook for 1-2 minutes, switch off the stove.

Step 6.

Serve hot with vegetable Manchurian or sweet and sour vegetable curry.

Note:

To keep vegetables from getting over cooked , vegetables are cooked on high flame.

To keep the noodles from getting sticky , just keep cooked noodles under tap water and toss gently.

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.

 

Vegetable Fried Rice

Fried Rice

vegetable fried rice

Hi friends! Here is a quick recipe for Indo Chinese Vegetable Fried rice absolutely easy to make. Vegetarians will enjoy this delicious Steamed rice cooked with vegetables and  sauces. Serve with sweet and sour curry.

Preparation time: 30 minutes

Cooking time: 20 minutes

Course: main

Cuisine: Indo Chinese

Serves: 4

Ingredients:

for cooking the rice:

  • 1 cup long grained rice or basmati rice
  • 750 ml water
  • ½ tsp salt or as required

Vegetables:

  • 1/2 cup spring onion /Shallots
  • 1/2 cup carrots, into fine tiny cubes
  • 1/2 cup French beans, very finely chopped
  • 1/2 cup cabbage, very finely chopped
  • 1/2 cup Bell pepper (red and yellow) , chopped finely
  • 9 cloves of garlic, finely chopped
  • 1″ ginger, finely grated
  • 2 tbsp soy sauce
  • 1 tbsp vinegar
  • ½ tsp black pepper powder
  • 3 tbsp cooking oil
  • 2 tbsp finely chopped spring onions to garnish
  • 1 tsp salt or / salt as required

Method:

Cooking the rice:

Step 1.

Wash rice very well till the water runs clear and soak rice in water for 15 minutes,drain and keep aside.

Step 2.

In a sauce pan, bring to boil 750 ml. of water with salt , add the soaked and drained rice to the boiling water.

Step 3.

On a low flame cook the rice without the lid , when the rice is cooked, remove the pan from stove and drain the rice. Keep aside.

Fried vegetable rice :

Step 1.

As the rice is cooling, cut the vegetables finely and keep aside.

Step 2.

Heat oil in a kadahi /wok / pan, add the garlic and saute for few seconds till golden, add ginger and the spring onions /shallots and saute for about three minutes on medium flame stirring continuously.

Step 3.

Add all the finely chopped vegetables, increase the flame on a high initially and stir fry the vegetables on a high flame for 3-4 minutes. Then stir fry on a medium flame stirring continuously so that vegetables are cooked and also retain their crunchiness and crispiness.

Step 4.

Add the soy sauce, salt and pepper, mix and add the rice. Stir fry for a few minutes till the sauce is well blended with the fried rice well. Switch off the stove.

Step 5.

Garnish with finely chopped shallots/ spring onions and serve the vegetable fried rice hot, plain or with an Indo Chinese vegetable Manchurian.

Note:

  • Some green chili sauce can be added to make rice chili hot.
  • Salt is added a little less in Fried vegetable rice as Soy sauce too has salt in it.

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.

 

 

 

 

 

Methi Matar

Methi mutter

fresh fenugreek / methi leaves with green peas

Delicious treat for your next get-together, a party favorite! 

Alternate Names: Fenugreek is also known as Methya (in Marathi), menthya (in Kannada), Vendayam (in Tamil), Menthulu (in Telugu), Uluva (in Malayalam) , Uluhaal ( in Sinhalese), Methi ( (In Oriya,Bangla, Punjabi, Urdu and Hindi). In Persian it is Shanbalîleh, and in Arabic its name is Hilbeh. Cooking: 45 minutes

Course: Main

Serves: 4

Cuisine: North Indian

Ingredients:

1 cup fresh green peas

2 cups fresh fenugreek / methi leaves, finely chopped

2 tomatoes, blanched, and choped

1 onion medium size, finely chopped

1/2 tsp cumin seeds

1/2 tsp black pepper powder

1/2 cup malai/fresh cream

9 cashew nuts

1 tsp poppy seeds / khuskhus, soaked in 1/4 cup water

1 1/4 tsp salt or / salt to taste

1/2 tsp sugar

2 tbsp Olive oil

For the paste:

1 onion, medium size

2 green chilies

1tsp ginger, finely grated

4 cloves garlic

Method:

Step 1.

Wash very well in cold water and cut finely fenugreek / methi leaves in a bowl. Keep aside.

Step 2.

Soak for half an hour the finely chopped Fenugreek / Methi leaves in one cup of water, add 1/4 tsp salt and 1/2 tsp sugar to it . Strain the fenugreek / methi leaves and squeeze extra water from fenugreek / methi leaves and keep aside.

Step 3.

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

Step 4.

Take 1 onion, finely chopped, 2 green chilies, chopped, 1tsp ginger 4 cloves garlic and 1/4 cup in a blender and make a fine paste. Keep aside.

Step 5.

Blanche tomatoes, and after removing the skin chop finely and keep aside.

Step 6.

Make a fine paste of soaked poppy seeds / khuskhus seeds and cashew nuts, keep aside

Step 7.

Heat a tbsp of oil in a kadahi / wok / or frying pan, add the fenugreek / methi leaves and saute on medium flame for 2-3 minutes till slightly glossy. Switch off the stove and remove the fenugreek / methi leaves in a bowl and keep aside.

Step 8.

Heat the remaining one tbsp oil in a pan, add the cumin seeds, when cumin starts crackling add one finely chopped onion and saute till the onions are transparent. Add onion, ginger, garlic, green chilies paste to it and saute for seven to eight minutes on medium flame, stirring continuously.

Step 9.

Add chopped tomatoes, freshly ground pepper powder mix well. Cook for five minutes more.
Add the boiled green peas and fenugreek / methi leaves sauté for two minutes.

Step 10.

Add cashew nut and poppy seeds paste and cook for 3-4 minutes.

Step 11.

Reduce flame, add cream/ malai , stirring continuously add salt mix well. Switch off the stove.

Step 12.

Serve hot with any Indian bread of your choice.

Health benefits of Methi / Fenugreek leaves:

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

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

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

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

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

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

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

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

 

Cabbage with Lentil

Cabbage with lentil 1

Preparation Time : 10 minutes

Cooking time : 15 minutes

Cuisine: Indian , Maharashtra

Course: Main

Level Of Cooking: Easy

Serves: 4

Ingredients:

  • 250 gms Cabbage, finely chopped
  • 2 tbsp Chana Dal /Split Bengal gram ,soaked in a cup of water for 2-3 hours
  • 2 tbsp coconut, finely grated
  • 2 tbsp Oil
  • 1 sprig curry leaves
  • 1 tps Mustard seeds
  • 1 tsp Ginger paste
  • 1 tsp Garlic paste
  • 1/2 tsp Turmeric powder
  • 1/2 tsp Red chili powder
  • 1/2 tsp Salt

 

Method:

Step 1.

Soak the chana dal for 3-4 hours.Cut the cabbage in fine threads or it can be grated too keep aside.

 

Step 2.

Heat oil in a wok / kadahi / or pan add mustard seeds, when it crackles add curry leaves, ginger paste and garlic paste. Stir and sauté for two minutes.

Step 3.

Add chana dal, cabbage turmeric powder and salt and cook on low flame until chana dal is soft. Add grated fresh coconut mix well. Cook for two minutes more. Serve hot.

Health benefits of cabbage:

 

Fresh, dark green-leafy cabbage is incredibly nutritious; but very low in fat and calories. 100 g of leaves provide just 25 calories.

 

The vegetable is a storehouse of phyto-chemicals like thiocyanates, indole-3-carbinol, lutein, zea-xanthin, sulforaphane, and isothiocyanates. These compounds are powerful antioxidants and known to help protect against breast, colon, and prostate cancers and help reduce LDL or “bad cholesterol” levels in the blood.

 

Fresh cabbage is an excellent source of natural antioxidant, vitamin C. Provides 36.6 mg or about 61% of RDA per 100 g. Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

 

Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC value) is 508 µmol TE/100 g. Red cabbages contain more antioxidant value, 2252 µmol TE/100 g.

 

It is also rich in essential vitamins such as pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins are essential in the sense that our body requires them from external sources to replenish.

 

It also contains a adequate amount of minerals like potassium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for the red blood cell formation.

 

Cabbage is a very good source of vitamin K, provides about 63% of RDA levels. Vitamin-K has the potential role in bone metabolism by promoting osteotrophic activity in them. So enough vitamin K in the diet gives you healthy bones. In addition, vitamin-K also has established role in curing Alzheimer’s disease patients by limiting neuronal damage inside their brain.

Ref.http://www.nutrition-and-you.com/cabbage.html

 

Aloo Parwal Sabzi

Parwal Vegetable    Parwal Aloo sabzi

Pointed gourd with Potatoes

Parwal is a seasonal vegetable and is available during summers till monsoon season. Parwal/Pointed Gourd/patal/potol is mainly used in North and East India specially in the states of Orissa and Bengal.The vegetable looks like tiny cucumbers, with tapering ends and it has faint, lighter green lines along its length. The skin is much harder than cucumber.

Recipe contributed by Mrs. Usha Mehta.

Cooking time:35 minutes
Level:medium
Cuisine:Indian
Course:Main
Serve:4

Ingredients:
  • 250 gms parvals, sliced in wedges
  • 3 potatoes medium size, sliced in wedges
  • 2 onions medium size, finely chopped
  • 2 tomatoes, medium size, sliced in wedges
  • 1 tsp ginger, finely grated
  • 1/2 tsp turmeric powder
  • 1 tsp dry mango powder/ amchoor
  • 2 green chilies , finely chopped
  • 1 tsp coriander powder
  • 2 tbsp coriander leaves, finely chopped for garnishing
  • 1 tsp cumin seeds
  • 1/4 tsp asafetida
  • 1 level tsp salt / or salt to taste
  • 1 tsp garam masala
  • 2 tbsp oil for cooking
Method :
Step 1.
Wash and slice the parwal in wedges (lengthwise). Keep aside.
Step 2.
In a pressure cooker put 2 cups of water and potatoes. Place the cooker on high flame, the moment full pressure is formed , reduce the heat to low flame and cook for 3 minutes. Switch off the stove. When pressure cooker cools down to room temperature, open the lid take out the potatoes, peel and slice in wedges length wise. Keep aside.
Step 3.
In a wok / kadahi/ or heavy bottom pan heat oil, add cumin seeds, when it starts crackling add asafetida/ Hing and fry for few seconds. Add chopped onions, sauté the onions till translucent add grated ginger, chilies, coriander powder, turmeric, sauté for few seconds more.
Step 4.
Add in the sliced wedges of parwal into the pan. Sprinkle salt, mix well cover and cook the parwals. Let it cook on low to medium flame until the parwal is half cooked.
Step 5.
Once the parwal is seventy percent cooked, add in the boiled potato wedges, and tomato wedges stir and cover the pan. Cook tomatoes, parwals and the potatoes until parwals are tender add .
Step 6.
Once the vegetables are softened, add in the amchoor / dry mango powder, and garam masala. Mix the vegetable very well. Stir fry for another minute and turn off the heat.
Step 7.
Stir fry for another minute and turn off the heat. Transfer the aloo parwal sabzi into a serving bowl.
Step 8.
Garnish with finly chopped coriander and Serve hot the Aloo Parwal Sabzi along with Dal of your choice and a bowl of hot rice or  chapattis.
Note: The parwals are added first, as it takes a little longer time to cook.
Health benefits of pointed gourd/ parwal:
Improves digestion
The green colored veggie parwal is loaded with good sum of fiber, which helps to promote proper digestion. It also helps to solve gastrointestinal and some problems related to the liver.
Treats constipation
The seeds present in the parwal vegetables help to ease stool and is recommended to reduce constipation problem.
Controls blood sugar and cholesterol
When you are eating parwal dish do not throw out the seeds out of it, they help to control blood sugar levels, which in turn lower the cholesterol in the body.
Aids in weight loss
The gourd vegetable pointed gourd has the property of low in calories. So, one can eat this vegetable based curries with no doubt to reduce their weight. It helps your stomach to feel fuller and controls the urge to eat.
Blood purifier
Another health benefit of consuming pointed gourd includes the purification of blood. According to Ayurveda painted gourd works effectively to regulate Kapha. It cleans our blood, tissues and thereby offering skin care as well.
Reduces flu
According to Ayurveda parwal has the capacity to boost your immunity. It is used like a medicine to treat flu, throat problems and high temperatures.
Fight with aging factors
As we age wrinkles and fine lines are most common visible signs on our face. Parwal with its rich source of antioxidants, vitamin A and C helps to fight with the free radical molecules which are promoting the aging signs.
These are the health benefits of consuming pointed gourd. So eat them and stay healthy and beautiful.
Ref. https://beautyhealthtips.in/health-benefits-pointed-gourd-parwal/

Black Chickpeas Curry

Green chikpea curry dark.jpg 
Kaala chana or black chickpeas are cooked in a tasty recipe, kaal chana curry. An Indian spicy recipe of chickpeas cooked in a tasty onion based gravy. Relish with any Indian bread of your choice or rice.

Preparation Time: 15 minutes
Cooking Time: 25 minutes
Serves: 6

Ingredients:

  • 1 cup kala channa / black chickpeas, soaked overnight
  • 3 tomatoes, medium size, pureed
  • 1 tsp ginger, finely grated
  • 2onions , medium size, finely chopped
  • 3 cloves, powdered
  • 2 black cardamoms. peeled and seeds powdered
  • 15 cloves of garlic, make a paste
  • 1/2 tsp red chili powder
  • 1 tbsp coriander powder
  • 1/2 tsp turmeric powder
  • 3 tbsp oil
  • 2 tbsp Coriander, finely chopped

Method:

Step 1.

Soak the Kala chana/ black chickpeas overnight.

Step 2.

Now take the soaked Kala chana / black chickpeas, finely chopped onions, four cups of water, salt and keep the pressure cooker on high flame till pressure is formed. After the pressure is formed reduce the heat and cook on low flame for twenty five minutes switch off the stove. When the pressure cooker cools to room temperature, check, kala chanas/ black chickpeas will be soft.  Set aside with the liquid.

Step 3.

Heat two table spoons of oil in a pan ,add pureed tomatoes and sauté on medium-low heat for about five minutes add grated ginger, coriander powder, clove, black cardamom powder, turmeric, chili powder and garlic paste and sauté for 5-6 minutes.

Step 4.

Add the kala chana / black chickpeas with its water into the above fried masala.  Cover and bring to boil, then simmer for at least ten to fifteen minutes.

Step 5.

Serve hot , garnished with finely chopped Dhaniya / Coriander/ Cilantro leaves with any Indian breads of your choice or boiled white rice.
Health benefits of black chickpeas:

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.
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.
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.
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.
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.
Great Source of Iron: Being a rich source of iron, black chickpeas can prevent anemia and boost your energy levels.
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.
Beneficial for Women: The phytonutrients called saponins act as antioxidants to reduce the risk of breast cancer, prevent osteoporosis.
Treatment of Digestive Disorders: Black chickpeas are rich in dietary fiber, 2/3rd of which comprises of insoluble fiber which is vital for maintaining the health of digestive tract. Reduces the risk of cancer, particularly colon cancer.
Skin Benefits of Black Chickpeas: Black chickpeas are rich in folates, dietary fiber, protein, carbohydrates, copper, iron and phosphorus and devoid of sodium and cholesterol. They can be beneficial to your skin in the many ways.
Promotes Hair Growth: Black chickpeas contain vitamin B6 and zinc. Both these minerals play an important role in building up the protein in hair, thereby strengthening your hair follicles and promoting hair growth.
Combats Hair Loss: The combination of vitamin A and zinc in black chickpeas are vital for hair health and deficiency of any one of these in the diet can cause dandruff and hair loss.
Treatment of Dandruff: In order to get rid of dandruff, you can mix 4 tablespoons of black chickpea flour in around 250 ml water and massage your hair with it for a couple of minutes before washing.
Prevents Graying of Hair: Black chickpeas are loaded with protein and manganese. Manganese prevents your hair from changing pigmentation i.e. graying of hair.

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

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.

Sem ki Sabzi

Sem ki phalli    Sem ki sabzi

Lima beans are nutritious legumes grown widely for their seeds, popular as vegetables. It derives its name from Peru’s capital Lima and its scientific name is suggestive of its half-moon like form. It is known by various regional names, for example in Hindi Lima bean is called Sem Phali. Some other names of Lima beans are pallar beans, butter beans, Burma beans and giffin beans. The pods have a range of minerals and vitamins which make them healthy.

Prep time: 15 minutes

Cook time : 15-20 minutes

Cuisine : Indian, North Indian

Course : Main, Vegetables

Serves: 4

Sem / Lima /Broad beans ki Sabzi

The tender beans taste the best and with few spices and just onion and potatoes . The sabzi goes very well with any Indian bread of your choice.

Ingredients:

  • 200 gms. , Sem Ki Phali / broad beans ,cut into small pieces
  • 2 Onions, finely chopped
  • 1 tsp mustard seeds
  • 1/2 tsp Cumin Seeds, roasted and powdered
  • 1/2 tsp Chili Powder
  • 1/2 tsp Turmeric Powder
  • 1 tbsp Coriander powder
  • 1 tsp Ginger , finely grated
  • 2 tbsp Olive Oil
  • 1 level tsp Salt or / salt to taste

Method:

Step 1.

In a wok / kadahi or / pan heat oil add mustard seeds, when it starts crackling add onions , sauté the onions till translucent. Add ginger and cook for a minute.

Step 2.

Add chili powder , turmeric powder, coriander powder and cook for few seconds.

Step 3.

Add sem ki phali / broad beans and cubed potatoes, mix well, cover and cook on low flame.

Step 4.

Cook till potatoes are well cooked and soft . Serve hot with any Indian bread of your choice.

 Health benefits of Lima beans / Sem phali :

Beans are high in nutrition which helps you remain hale and heart. Some of the benefits derived from it are:

  • The beans help in lowering cholesterol which in turn keeps the heart in good form.
  • Plenty of magnesium and folate is contained in the beans which are highly instrumental in preventing peripheral vascular disease and heart attacks.
  • For augmenting blood flow along with oxygen all over body, magnesium is an important substance which is contained in them.
  • Iron deficiency during menstruation is a common problem which can be solved by having these iron-rich beans.
  • High metabolism and energy production are other benefits of consumption.
  • Diabetic patients who are resistant to insulin can get benefitted as these beans can balance blood sugar.
  • If you are tacking weight gain, lima beans are exceptional to reduce weight as they are fat-free.
  • They provide the body with the necessary fiber which eases constipation.
  • As they do not increase blood sugar level after eating them, people with hypoglycemia are safe to consume them.
  • For those refraining from meat can get their daily dose of protein from a cup of lima beans.
  • Having food less in sodium helps you against blood pressure problems and these beans are ideal for that.
  • Presence of copper helps the liver to function properly and provide antioxidants which equips the body to fight diseases.
  • It keeps cholesterol away and provides energy to the body.

Uses

Here are some uses of the beans:

Culinary Uses

  • Lima bean soups are the best healthy choice as they provide you with all the necessary nutrients when cooked with other vegetables.
  • They can be added to corn tortillas and a topping of avocado bd tomatoes would make them truly delectable.
  • For making sandwich filling, you can blend lima bean puree and garlic in chopped form.
  • Cook lima beans with sweet potatoes and have it with fresh vegetables and rice.
  • In a number of cold and hot varieties, these beans can be used, for example salads.
  • For maintaining strong bones, calcium and manganese works wonders, which are present in the beans.
  • In Japan, a paste made of Lima beans is called “shiro-an”.

Medicinal uses

Medicinal implication of these beans would be in the treatment of skin warts as it can produce antibodies which protects against viruses.

Ref.http://www.onlyfoods.net/lima-bean-phaseolus-lunatus.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.

Basic Lobiya Curry

 

Black eyed beans curry New

Basic Lobia / black eyed beans/Cow peas

Black Eyed Bean is also known as lobia. This is a basic recipe, easy to prepare and very nutritious, very delicious and protein rich.

Prep time : Soaking the beans over night

Pressure Cooking time : 20 minutes

Cooking time : 35 minutes

 Recipe type: main dish

Cuisine: north Indian

Ingredients:

  • 1 cup Lobia / black eyed beans/Cow peas
  • 2 onions, medium size, finely chopped
  • 2 tomatoes , medium size, pureed
  • 2 green chilies, make a paste
  • 1 tsp cumin seeds
  • 2 tbsp coriander powder
  • 1 tbsp ginger paste
  • 1 tbsp garlic paste
  • 1/2 tsp turmeric powder
  • 1 level tsp salt or / salt to taste
  • 3 cups water
  • 2 tablespoons oil
  • 2 tbsp Coriander leaves, finely chopped

Method:

Step 1.

Wash and soak beans for two, three hours.

Step 2.

Heat the oil in pressure cooker on medium heat add cumin seeds crackle add onions. Fry the onions till light golden brown in colour.

Step 3.

Add the ginger, green chili paste, coriander powder, turmeric, and fry it for few seconds , add tomato puree, salt and cook on low flame for 8-10 minutes.

Step 4.

Add Lobia / black eyed beans/Cow peas and water close the pressure cooker. On high flame as pressure is formed turn the heat down to low and cook for 20 minutes.

Step 5.

Turn off the stove and wait until pressure has come down, open the pressure cooker lid. Black-eyed beans should be soft and tender.

Step 6.

Serve hot, garnished with fresh coriander leaves. Accompaniments any Indian bread of your choice or boiled white rice and potato Raita.

Note:Sour tomatoes give best results.

Possible Health benefits of Lobia / black eyed beans/Cow peas:

1. Subordinates cholesterol level

Lobia / black eyed beans/Cow peas are well known because of their capability to reduce the plasma cholesterol within your body. This really is aided by them being recognized like an excellent method of obtaining proteins as well as dietary fibers, and it has a comparatively lower glycemic index. Should the cholesterol level of the body just isn’t managed to the beneficial value, it might lead to serious side effects.

2. Rich anti-oxidants

This particular creamy white bean having a black eye is additionally recognized because of its function as high quality anti-oxidant. All of the types of Lobia / black eyed beans/Cow peas which include red, black and light brown ones, all are abundant with anti-oxidant qualities. The anti-oxidation property also guarantees curbing of the cancerous cells within the body.

3. Component of weight loss diets

Lobia / black eyed beans/Cow peas can verify as a good accessory for the weight loss diets due to various reasons. First it features a reduced power of sodium within it and therefore retains an ideal health level. Next this particular vegetable will become the reason behind minimal fat consumption and also resultantly aids weight reduction. Last although not the least, it includes totally no cholesterol, and therefore is advantageous for the heart too.

4. Great for diabetic conditions

Apart from the outlined health advantages, additionally it is verified to be effective at assisting diabetic problems. The fiber content of the veggie is both higher and in addition has become soluble, as a result it helps the body in subordinating the chance of diabetes. Flavonoids contained in Lobia / black eyed beans/Cow peas also defend against cardio vascular conditions.

5. Best for the stomach

This particular veggie is well known because of its optimistic effect of dealing with problems associated with the stomach, pancreas as well as spleen. In addition it has been confirmed to be useful in reducing blockages or even discomfort related to urination problems. Additionally, it calms the working of bowel in your body.

6. Low in Fat and Calories

Lobia / black eyed beans/Cow peas really are a low-fat as well as low-calorie food items, which makes them a nutritious accessory for a weight-loss diet plan. Canned types differ in content, yet a 1/2 cup of black-eyed peas is usually lower than 100 calories and has about 1 g of fat. A diet which is lower in fat and calories can help you slim down, avoids putting on weight and safeguards you from numerous health problems, which includes cardiovascular disease, diabetes and also depressive disorders.

 Ref.http://www.healthbenefitstimes.com/health-benefits-of-cowpeas/

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.

 

Vegetable Stew

Vege Stew Kerala

Vegetable Stew

Hi friends! India’s cultural diversity is perhaps most authentically reflected in its cuisine. The country’s multi-state population results in a striking compilation of culinary styles. Among the intriguingly-termed dishes that comprise dozens of local menus are vegetable stew and appams from Kerala (a stew of carrots, local green peas,potatoes and spices).

Preparation time: 10 minutes

Cooking time: 30 minutes

 Recipe type: Side dish

Cuisine: South India, Kerala

Serves: 3-4

Ingredients:

  • 1/2 cup carrot, peeled cut into tiny cubed
  • 1/2 cup potato, peeled and cubed
  • 1/2 cup fresh green peas
  • 1 cup onion, thinly sliced
  • 12 garlic cloves, mashed into a paste
  • 2 tsp ginger, finely grated
  • 1 tb-spoon corn flour
  • 2 tbsp poppy seeds/ khuskhus
  • 12 cashew nuts
  • 3 green chilie paste
  • 1/4 tsp cinnamon powder/1″ piece of cinnamon
  • 3 cloves, powdered
  • 1/2 tsp black pepper powder
  • 6 green cardamoms, powdered
  • 2 cups thin coconut milk or water * check notes for making coconut milk
  • 1 cup thick coconut milk
  • 2 sprigs of curry leaves/kadi patta
  • 1/2 tsp red chili powder
  • 3 tbsp coconut oil
  • 1 tsp salt or / salt as per taste

Method:

Step 1.

In a pressure cooker, add all the chopped vegetables, 1/4 cup water and 1/2 tsp of salt. Switch off the heat as soon as full pressure is formed. Let the cooker cool to room temperature. Open the lid and take out the steamed vegetables in a bowl. Keep the steamed vegetables aside.

Step 2. 

In a pan heat coconut oil add the curry leaves, cinnamon powder, clove powder, cardamom powder and black pepper powder, red chili powder fry for few seconds, till fragrant.

Step 3. 

Add the onions Sauté till the onions become translucent add ginger, garlic, saute for2-3 minutes.

Step 4.

In a dry grinder take poppy seeds/khuskhus,cashew nuts. Grind to a fine powder. Add this powder to the fried masalas , add the steamed vegetables as well.

Step 5.

In the thin coconut milk or water add corn flour mix well add to the vegetables, cover the pan and cook the vegetables in coconut milk for 2-3 minutes.Add the thick coconut milk. stir well and simmer for just  a minute.

Step 6.

Serve kerala vegetable stew hot with appams, neer dosa or boiled rice or Malabar parathas.

Note: Coconut milk can be prepared at home from fresh coconut.

Ingredients:

  • 3 cups grated fresh coconut
  • 4 cups water

Method:

Step 1.

Put the grated coconut in the blender jar add 2 cups of water and blend till the coconut is ground well.

Step 2.

Strain in a muslin cloth/ or a fine sieve and collect the extract in a bowl , this is the thick coconut milk.

Step 3.

The coconut residue is put back into the blender with 1 cup of water and blended again.

Step 4.

Strain and collect the second extract from it in another bowl. This is the thin coconut milk .

Step 5.

Put back the coconut residue again in the blender add 1 cup of water and blend again and it will be thinner third extract, thinnest coconut milk .

Step 6.

Strain for the third time and collect the third coconut milk in the bowl . So the fresh coconut milk is ready. Coconut milk can be refrigerated and used.

Nutritional Value of Vegetables

Antioxidants: Did you know that including vegetables in your diet is probably the easiest way to stay healthy, trim and nourished? Since vegetables are low-calorie, nutrient-rich foods, they help you to stay in optimum health over the long term by keeping your weight in check. According to a recent study, plant-based foods contain antioxidants(polyphenols) that may improve blood sugar in people at risk for diabetes and heart disease.

As mentioned earlier, vegetables have abundant levels of antioxidants that prevent the growth of cancerous cells. Dark green vegetables have lots of phenolic flavonoid antioxidants and minerals. These vitamins and minerals are essential for the proper functioning of your body. Deficiencies of these vitamins and minerals can lead to serious deficiencies of your bones, teeth and vital organs. Moreover, antioxidants boost the body’s immunity and keeps from developing infections and diseases. Leafy green vegetables have a bioflavonoid known as ‘Quercetin’. This is responsible for the antioxidant and anti-inflammatory activities of vegetables along with its unique, anticancer properties. Quercetin also effectively cuts down the flow of substances that lead to allergies. This compound plays the role of an inhibitor of mass cell secretion, thereby decreasing the release of interleukin-6. Most of the green, yellow and orange vegetables also have high percentage of calcium, potassium, iron, magnesium, vitamin B-complex, vitamin A, vitamin-C, vitamin K, zea-xanthins, α and β carotenes and crypto-xanthins.

Dietary Fiber: Vegetables are great options for consuming dietary fiber. Owing to the high percentage of fiber level in vegetables, your digestive track stays well toned. Vegetables are abundant in soluble as well as insoluble dietary fiber, known as non-starch polysaccharides (NSP). This dietary fiber absorbs the extra water in your colon and thereby retains the moisture content in the fecal matter. This aids in digestion, preventing chronic constipation, hemorrhoids, rectal fissures, and diarrhea. Your digestive system becomes sleeker and its ability to process foods becomes smoother, keeping many ailments away.  Eating more fiber-rich foods keep your digestive system clear and healthy, helping you to avoid problems like constipation, bowel irregularity, colon cancer and even polyps. Since they have high fiber, vegetables also tend to make you feel full for longer, and stops unnecessary snacking, so they can help reduce your weight.

Cancer Prevention: Cabbage, brussels sprouts, cauliflower, and broccoli have a high content of indoles and isothiocyanates. These components have protective properties against colon cancer, breast cancer, skin cancer and other types of cancers. Broccoli sprouts have immensely higher sulforaphane than the matured broccolis, which is a cancer-protective substance. Furthermore, as said before, since vegetables are great antioxidants, they also alleviate the chances of fatal diseases like cancer.

Proteins and Amino Acids: If you eat less animal products in your diet, you must ensure that your diet is high in protein-rich vegetables to compensate for the proteins that you are missing. Once you have the correct combination of vegetables in your meals, you will gain ample amount of amino acids that are required to live healthy. Eat plenty of beans and spinach, along with whole grain rice for a balanced meal.

Water Content: Vegetables naturally have high levels of water; this is the reason why they are generally fat free and low in calories. You can rest assured of both your weight and health once you start on a vegetable-rich diet. The more you consume vegetables, the more the water intake that flushes out waste products and toxins from your body.

Minerals: Green leafy vegetables are high in magnesium and a have low glycemic index, thus proving to be helpful for patients with type 2 diabetes. If you eat at least 1 serving of green leafy vegetables each day, it will considerably lower the risks of diabetes. Green vegetables are also rich in iron and calcium, except for Swiss chard and spinach, since they are high in oxalic acid.

Vitamins: In general, vegetables have a high vitamin content. However, vitamin K is usually prevalent in almost all vegetables. The high level of vitamin K in green vegetables makes them an ideal and natural way to prevent bone problems. Vitamin K is necessary for the production of osteocalcin, a protein mandatory for proper bone health. In a survey, the addition of green, leafy vegetables considerably decreased the chances of hip fractures in middle-aged women.

Prevention of Hypetension: Recent research study suggests that Mediterranean diet comprising of food rich in unsaturated fats (found in olive oil and nuts) and nitrite and nitrate (found in leafy green vegetables) may help protect you from hypertension.

Lycopene and Beta Carotene: Green vegetables have high levels of beta-carotene, which improve immune function considerably once it is converted into vitamin A. Tomatoes contain lycopene, which protects your eyes from vision problems. A diet deficient in green vegetables often leads to the possibilities of blindness, and other illnesses in children and adults.

Allyl sulfides: Garlic, onions, chives, leeks and scallions are rich in allyl sulfides that help in lowering high blood pressure and protecting the stomach and digestive tract from fatal diseases like cancer.

Multimorbidity: Recent research suggests that greater consumption of vegetable, whole grain products and fruits may lower the risk of multimorbidity.

Good HealthEating fruit and vegetables may promote emotional well-being among healthy young adults.  Research suggests that good mood may lead to greater preference for healthy foods over indulgent foods.

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

Gatte ki Sabzi

Gatte ki sabzi

Dumpling Curry/ Gatte Ki Sabzi

Preparation tips:

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

Gattas/ Dumplings made with besan / gram flour dipped in a spicy gravy are absolutely delicious.

Serves: 5-6

Cook time: 40 minutes

Cuisine: India, Rajasthan

Course: Main

Ingredients:

For the Gattas/ Dumplings:

  • 1 cup besan / gram flour
  • 1/2 tsp turmeric powder
  • 1 tsp coriander powder
  • 1/2 tsp chili powder
  • 1/4 tsp asafetida / heeng
  • 3/4 tsp salt or / salt to taste
  • 1 tsp carom seed
  • 1 tsp ginger, grated fine
  • 1/2 tsp baking soda
  • 1/2 cup curd, whisked
  • Oil

 

For the gravy:

  • 1 onion big size, finely chopped
  • 2 tomatoes medium size, pureed
  • 2 Red chilies
  • 1/2 tsp cumin seed
  • 4-5  cloves
  • 1/4 tsp cinnamon
  • 12 cloves garlic, finely mashed
  • 2 tbsp oil
  • 1/2 tsp turmeric powder
  • 1/4 tsp chili powder
  • 3 tsp coriander powder
  • 1/4 tsp asafetida / heeng
  • 1 level tsp Salt or / salt to taste
  • 1 tbsp coriander leaves, finely chopped

Method:

For the Gattas/ Dumplings:

Step 1.

In a bowl mix the besan/ gram flour, turmeric, chili powder, coriander powder, asafetida powder, salt , carom seeds , baking soda and mix it together well for making the gattas/ Dumplings.

Step 2.

Add to this the ginger and knead the dough with curd, adding carefully the sufficient curd/ yogurt, to make a firm and smooth dough. Add one tsp of oil to the dough and knead again.

 

Step 3.

Divide the dough into equal portions and shape each portion of the dough into a 1/2 inch diameter roll.

Step 4.

In a wide large bowl add four cups of water and let it boil, once the water starts boiling, gently slide the rolls into the water and let the rolls cook for about 10-12 minutes on a high flame. Switch off the stove.

Step 5.

Take the gatta rolls out gently from the water in a tray and let them cool down. When the gatta/ Dumpling rolls are cooled to room temperature, cut each gatta/ Dumpling roll into 1/2 inch pieces.

Step 6.

After slicing the gatte’s/ Dumplings, heat the oil in a frying pan and deep fry the gattes/ Dumplings in two three batches. With frying, gate become more firm, crisper and get fully cooked. Keep the fried gatte/ Dumplings aside.
For the gravy:

Step 1.

In a pressure cooker put the tomatoes ( cutting each tomato into two halves) with one cup of water on high flame, the moment pressure is formed switch off the stove. When cooker cooled to room temperature, open the lid take out the tomato halves, peel and remove the tomato skin. Grind the tomatoes into a smooth puree and set aside.

Step 2.
In a grinder make onion paste. Now for making the gravy, heat a pan, add two tsp oil, add cumin seeds, when cumin starts crackling add heeng fry for few seconds, add cloves, cinnamon, and add onion paste, garlic paste and sauté on medium flame for 7-8 minutes . Add the tomato puree and let it cook on slow flame till gets thickened .

Step 3.
Now add the powdered spices like turmeric, dhania powder, red chili powder and salt. Now add half cup of water and add the fried gatte’s and mix gently. Reduce the heat to low flame and add the whisked curd. Once you see the oil coming up to the surface switch off the stove.

Step 4.

Serve hot garnished with coriander leaves. A good accompaniment with boiled rice/ white rice or any Indian bread of your choice!

 

 

Nutrient Facts for Besan Flour/ Gram flour:

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

Basics:

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

Vitamins:

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

Minerals:

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

 

Gluten Free

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

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

Shalgam ki Sabzi/Turnip

 Shalgam ki sabzi 1

Turnip curry /Shalgam ki sabzi simply delicious!

Prep time: 10 minutes

Cooking time: 25 minutes

Course: Main

Level: Easy

Serves: 4

Ingredients:

  • 500 gm Shalgam /turnips, washed, peeled and chopped into tiny cubes
  • 2 tomatoes medium size, finely chopped
  • 3 medium size onions, finely chopped
  • 1 tsp ginger, finely grated
  • 12 cloves of garlic, mashed well
  • 2 green chilies , finely chopped
  • 1 tsp sugar
  • 1 tsp Cumin, roasted and powdered
  • 2 tsp Coriander powder
  • 1/2 tsp turmeric powder
  • 1 cup water
  • 2 tbsp olive oil / mustard oil
  • 2/3 tsp Salt or / salt to taste
  • 2 tbsp Coriander leaves, finely chopped

Method:

Step 1.

In a pressure cooker heat the oil add the chopped green chillies, grated ginger and  garlic paste fry for half a minute.

Step 2.

Add the chopped onions and saute for five minutes or till the onions are lightly browned on medium flame.

Step 3.

Add pureed tomatoes, salt, turmeric, cumin and coriander powder. Fry on low flame for 5-7 minutes.

Step 4.

Add the turnip cubes and mix , add water and stir well. Close the cooker lid and on high flame, the moment pressure is formed reduce the heat and cook on low flame for about 10 minutes.

Step 5.

When pressure comes down open the cooker add the sugar and mixing the cooked turnips mash them.

Step 6.

Cook for a few minutes. Serve hot garnished with finely chopped coriander leaves with tandoori roti or any Indian bread of your choice! Dals / lentils and Raitas are good accompaniments.

 

Turnips, Scientific name: Brassica rapa (Rapifera Group) are nutritious root vegetables sought after in a variety of cuisines across Europe, Asia, and Eastern American regions. It is one of the cool-season vegetables belonging within the broad Brassicaceae family, which also includes cabbage, kale, brussels-sprouts, etc. The roots have been cultivated as staple food during ancient Greek and Roman periods. Although, its bulbous root which is widely popular, it is its top fresh greens rather more nutritious, several times richer in vitamins, minerals, and antioxidants.

Health benefits of turnips:

  • Turnips are very low calorie root vegetables; contains only 28 calories per 100 g. However, they are very good source of anti-oxidants, minerals, vitamins and dietary fiber.
  • Fresh roots are indeed one of the vegetables rich in vitamin C; provide about 21mg or 35% of DRA of vitamin C per 100 g. Vitamin-C is a powerful water-soluble anti-oxidant required by the body for synthesis of collagen. It also helps the body scavenge harmful free radicals, prevents from cancers, inflammation, and helps boost immunity.
  • Turnip greens indeed are the storehouse of many vital nutrients; contain certain minerals and vitamins several fold more than that in the roots. The greens are very rich in antioxidants like vitamin A, vitamin C, carotenoid, xanthin, and lutein. In addition, the leafy-tops are an excellent source of vitamin K.
  • In addition, its top greens are also a very good source of B-complex group of vitamins such as folates, riboflavin, pyridoxine, pantothenic acid and thiamin.
  • Furher, the fresh greens are also excellent sources of important minerals like calcium, copper, iron and manganese.

 

Ref. http://www.nutrition-and-you.com/turnips.html

Tomato Paneer

tomato paneer 3

Hi friends! Cottage cheeses chunks in tomato gravy with mild spices, tossed together in olive oil.

Preparation Time : 10 minutes

Cooking time : 25 minutes

Servings : 6

Cuisine: North Indian

Course: Main Course

Level Of Cooking: Easy

Ingredients :

  • 250 grams Paneer /cottage cheese
  • 8 medium size tomatoes, pureed
  • 1/2 cup Fresh cream
  • 1 tsp Cumin seeds
  • 1/4 tsp Asafoetida / heeng
  • 2 green chillies , made into paste
  • 1/2 tsp turmeric powder
  • 1/2 nutmeg / jayaphal, powdered
  • 1tsp Sugar
  • 1/2 tsp Garam masala
  • 8 green cardamoms , powdered
  • 1 tsp or /Salt to taste
  • 2 tbsp Olive oil

Method :

Step 1

Cut paneer/cottage cheese into small cubes fry the cubes in a non stick pan lightly. Cut tomatoes and puree in the blender, keep aside.

Step 2

In a non stick pan heat oil, add asafoetida fry till slightly pink, put cumin seeds when it starts crackling add turmeric powder, nutmeg powder, sugar, salt and mix well sauté for a minute.

Step 3

Add tomato puree, green chilli paste, and mix well bring it to a boil. Lower the heat and cook till the oil surfaces.

Step 4

Add cottage cheese pieces and fresh cream. Sprinkle cardamom powder, mix well. Let the mixture come to boil. Switch off the stove. Serve hot with any Indian bread of your choice.

Note: After adding cream do not cook for long period, over cooking alters the texture and taste of the dish. Nutmeg goes well with certain types of savory dishes like cheese dishes etc.

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

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.

 

Methi Matar

Methi mutter 1.jpg

Methi Mutter- fresh fenugreek / methi leaves with green peas

Alternate Names: Fenugreek is also known as Methya (in Marathi), menthya (in Kannada), Vendayam (in Tamil), Menthulu (in Telugu), Uluva (in Malayalam) , Uluhaal ( in Sinhalese), Methi ( (In Oriya,Bangla, Punjabi, Urdu and Hindi). In Persian it is Shanbalîleh, and in Arabic its name is Hilbeh. Cooking: 45 minutes

Hi friends! Delicious treat for your next get-together, a party favorite!

 

Course: Main

Serves: 4

Cuisine: North Indian

Ingredients:

  • 1 cup fresh green peas
  • 2 cups fresh fenugreek / methi leaves, finely chopped
  • 2 tomatoes, medium size, blanched and chopped
  • 1 onion medium size, finely chopped
  • 1/2 tsp cumin seeds
  • 1/2 tsp black pepper powder
  • 1/2 cup malai/fresh cream
  • 9 cashew nuts
  • 1 tsp poppy seeds / khuskhus, soaked in 1/4 cup water
  • 1 1/4 tsp salt or / salt to taste
  • 1/2 tsp sugar
  • 2 tbsp Olive oil
  • For the paste:
  • 1 onion, medium size
  • 2 green chilies
  • 1tsp ginger, finely grated
  • 4 cloves garlic

Method:

Step 1.

Wash very well in cold water and cut finely fenugreek / methi leaves in a bowl.

Step 2.

Soak for half an hour the finely chopped Fenugreek / Methi leaves in one cup of water, add 1/4 tsp salt and 1/2 tsp sugar to it . Strain the fenugreek / methi leaves and squeeze extra water from fenugreek / methi leaves and keep aside.

Step 3.

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

Step 4.

Take 1 onion, finely chopped, 2 green chilies, chopped, 1tsp ginger 4 cloves garlic and 1/4 cup water in a blender and make a fine paste. Keep aside.

Step 5.

Blanche tomatoes, and after removing the skin chop finely and keep aside.

Step 6.

Make a fine paste of soaked poppy seeds / khuskhus seeds and cashew nuts, keep aside

Step 7.

Heat a tbsp of oil in a kadahi / wok / or frying pan, add the fenugreek / methi leaves and sauté on medium flame for 2-3 minutes till slightly glossy. Switch off the stove and remove the fenugreek / methi leaves in a bowl and keep aside.

Step 8.

Heat the remaining one tbsp oil in a pan, add the cumin seeds, when cumin starts crackling add one finely chopped onion and sauté till the onions are transparent. Add onion, ginger, garlic, green chilies paste to it and sauté for seven to eight minutes on medium flame, stirring continuously.

Step 9.

Add chopped tomatoes, freshly ground pepper powder mix well. Cook for five minutes more.
Add the boiled green peas and fenugreek / methi leaves sauté for two minutes.

Step 10.

Add cashew nut and poppy seeds paste and cook for 3-4 minutes.

Step 11.

Reduce flame, add cream/ malai , stirring continuously add salt mix well. Switch off the stove.

Step 12.

Serve hot with any Indian bread of your choice.

Health benefits of Methi / Fenugreek leaves:

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

Mongre ki Subzi/Radish Pods

 

Radish podsMoongre ki sabzi

Moongre ki Subzi / Radish Pods

In North India radish pods are known as moongre. They are sold in bundles and are crunchy. The pods can be eaten raw or cooked. If you love sharp flavours you will like this sabzi. We used to make a chutney by grinding the pods with green chilies and mixing in salt and thick yoghurt. We can make salads also with Radish pods.

Radish pods are crunchy and full of flavor. Podding radishes (Raphanus caudatus) are like other radishes in that they need cool weather for top flavor and very cool soil (as soon as it can be worked) for best growth. But, podding radishes tolerate heat better than root radishes when temperatures soar.

Radish pods begin to form in 40 to 50 days, lower ones ripening first. Pick the teardrop-shaped pods when they are tender, before they become fibrous. The 4- to-12-inch long pods are most crisp and flavorful when about pencil-thick.Pod colors range from green to green mottled with lavender to purple. The purple ones are the spiciest.

Ingredients:

  • 250gm Radish pods / Mogre ki phali
  • 2 medium size Onions, finely chopped
  • 2 medium size Potatoes
  • 2 medium size tomatoes, pureed
  • 15 cloves of garlic, well mashed
  • 1 tsp ginger, finely grated
  • 3 tbsp refined Mustard oil
  • 1/4 tsp Asafetida / heeng
  • 1/2 tsp Cumin seed
  • 1/2 tsp Turmeric Powder
  • 1 tbsp Coriander Powder
  • 1/2 tsp Red Chili Powder
  • 1 level tsp Salt or / salt to taste
  • 1 table spoon Green coriander, finely chopped

Method:

Step 1.

Wash the Moongre / Radish pods. Remove top and bottom ends of each pod. Cut into 1″ long pieces and keep aside.

Step 2.

Wash, peel and cube the potatoes and keep aside.

Step 3.

Take a heavy bottom pan / wok / or kadahi heat the oil add the cumin seeds . When cumin seed start crackling add asafetida / heeng, fry till it is light pink in colour.

Step 4.

Add onions and sauté till light golden in colour, add garlic and ginger and fry for one or two minutes more. Add the pureed tomatoes, salt, turmeric, chili and coriander powder. Stir and cook till the tomatoes are well cooked and the oil begins to surface.

Step 5.

Add the cut Moongre / Radish pods and potato cubes. Cover and cook on low flame stirring at regular intervals till potatoes are tender, about 15 to 20 minutes.

Step 6.

Serve with any Indian bread of your choice and lentil / dal, Raitas of your choice.

 

Health benefits of Radish pods / Moongre:

The pods are crunchy additions to that first spring salad and fast-to-grow pickle material. Packed with Vitamin C, podding radishes also offer plenty of other low-cal, high-fiber nutrients.

 

Aloo Gobhi

Aloo Gobhi copy

There are various versions of Aloo gobhi in the North Indian cuisin.This is my recipe for making aloo gobhi and we all love it at home.

Prep time: 15minutes  

Cook time: 30minutes

To be served in: 45minutes

Serves: 6

Ingredients:

  • 1 Medium cauliflower, cut into small florets
  • 2 potatoes medium size, washed, peeled, halved, and cubed
  • 1 tbsp fresh ginger, finely grated
  • 2 tbsp finely chopped fresh coriander
  • 1 tsp cumin seeds, roasted, powdered
  • ½ tsp turmeric powder
  • 1 tbsp coriander powder
  • 1 tsp salt or / Salt to taste
  • 1/4 tsp Asafetida, Heeng
  • ½ tsp red chili powder
  • 3 tbsp Olive oil orany other cooking oil

Method:

Step 1.

Heat oil in a kadhai / wok / heavy bottom pan. Add asafetida fry for few seconds till turns pink.

Step 2.

Add the potatoes. Fry for a few minutes now add the cauliflower florets. Add salt, turmeric powder, chili powder , cumin powder and coriander powder.

Step 3.

Reduce the heat to low flame and cook sabji covered . Cook about 15 minutes, stirring every few minutes, till potatoes and cauliflower are quite tender, but not mushy.

Step 4.

Garnish with finely chopped coriander leaves and serve hot with any Indian bread of your choice!

Sarson ka Saag

Sarson ka saag  Makki ki Roti

Ingredients:

  • 800 gms fresh Sarson leaves / Mustard leaves
  • 200 gm Palak leaves /Spinach
  • 150 gm Bathua / chenopodium album
  • 150 gm Ghee
  • 3 Green Chilies
  • 1/2 cup Maize flour
  • 100 gm Butter
  • 15 cloves of Garlic, mashed
  • 1 tbsp Ginger, finely grated
  • 2 onions medium size, grated

Method:

Step1.

Wash sarson, bathua, spinach leaves very thoroughly. Finely chop all three greens, and keep aside.

Step 2.

Take a pressure cooker and put the finely chopped sarson, bathua, spinach and add two cups of water, salt, whole green chilies, close the lid and cook it on high flame till full pressure is formed. Once the pressure is formed reduce the flame to low and cook for 20 minutes.

Step 3.

Let the pressure cooker cool to room temperature, open the lid, take out the saag mix and blend it, keep aside.

Step 4.

Add maize flour slowly and mix it with the help of a ladle, cook it well for about 15 minutes.

Step 5.

Take a heavy bottom saucepan and heat pure ghee, add onions sauté till translucent. Add grated ginger, mashed garlic, sauté till slightly pink.

Step 6.

Temper the saag with the fried ginger garlic.Serve hot with makki ki roti, makki ki poori or paratha. Serve with a small cube of white butter on top of the hot saag .

Ingredients for Makki ki roti:

  • 1 cup makki atta/ Maiz flour
  • 1/2 cup wheat flour
  • Hot water for kneading
  • 1 tsp Carom seeds
  • 1 level tsp Salt or / salt to taste
  • Pure ghee for frying

Method for makki ki roti:

Step 1.

Take in a big bowl makki atta/ Maiz flour and wheat flour, add salt and carom seeds.  Knead it well in to a soft dough by adding hot water slowly.

Step 2.

Heat the tava / griddle make ten equal portions from the dough. Make round shape of the dough, flatten it and roll in to 1/4 ” thick discs. Carefully transfer each rolled disc one by one to the tava / griddle.

Step 3.

Add a little ghee so that it does not stick. Cook on medium flame with ghee till golden brown on both sides. Serve hot with hot sarson ka saag and  white butter.

Note: By adding wheat flour it becomes easy to handle the makki ka atta/ Maiz flour for making the roti.

 

Bathua / Chenopodium album, Sarson / Mustard leaves , Palak / Spinach

Bathua saag  +  Sarsoan saag  + Spinach leaves

Health benefits of Mustard leaves / Sarson Ka Saag:

Mustard greens like spinach are the storehouse of many phytonutrients that have health promotional and disease prevention properties.

Mustards are very low in calories (26 kcal per 100 g raw leaves) and fats, but rich in dietary fiber; recommended in cholesterol controlling and weight reduction programs. However, its dark green leaves contain very good amount of dietary fiber that helps control cholesterol level and also help protect against hemorrhoids, constipation as well as colon cancer diseases.

Fresh mustard greens are an excellent source of several vital anti-oxidants and minerals like vitamin C, vitamin A, vitamin E, carotenes as well essential minerals such as calcium, iron, magnesium, potassium, zinc, selenium, and manganese.

The greens are supposed to be one of the highest among leafy vegetables which provide vitamin K. 100 g of fresh leaves contain about 497 mcg or about 500% of daily requirement of vitamin K 1 (phylloquinone). Vitamin K has found to have potential role in bone mass building function by promoting osteo-trophic activity in the bone. It also has established role in Alzheimer’s disease patients by limiting neuronal damage in the brain.

Fresh leaves are also very good source of folic acid. 100 g provide about 187 mcg (about 47% of RDA) of folic acid. This water-soluble vitamin has an important role in DNA synthesis and when given before and early pregnancy help prevent neural tube defects in the baby.

Mustard greens are rich source of anti-oxidants flavonoids, indoles, sulforaphane, carotenes, lutein and zeaxanthin. Indoles, mainly di-indolyl-methane (DIM) and sulforaphane have proven benefits against prostate, breast, colon and ovarian cancers by virtue of their cancer cell growth inhibition, cytotoxic effects on cancer cells.

Fresh mustard leaves are excellent source of vitamin-C. Provides 70 mcg or about 117% of RDA per 100 g. Vitamin-C (ascorbic acid) is a powerful natural anti-oxidant that offers protection against free radical injury and flu-like viral infections.

The leaves are also an excellent source of vitamin-A (provide 10500 IU or 350% of RDA per 100 g). Vitamin A is essential nutrient for maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural fruits rich in flavonoids helps to protect from lung and oral cavity cancers.

Regular consumption of mustard greens in the diet is known to prevent arthritis, osteoporosis, iron deficiency anemia and believed to protect from cardiovascular diseases, asthma and colon and prostate cancers.

Ref. http://www.just4us.in/mustard-leaves-sarson-ka-saag.html

Health benefits of Bathua/ Chenopodium album:

Many groups in India use bathua medicinally. According to the book, “Indian Medicinal Plants,” bathua acts as a laxative, anthelmintic for hookworms and roundworms, and as a blood purifier.

When prepared as an infusion, it manages hepatic disorders, spleen enlargement, biliousness, burns, and ulcers. The book, “Handbook on Herbs Cultivation and Processing” explains that that the ground plant mixed with alcohol is also applied topically to treat rheumatism and arthritis.

Bathua or Chenopodium album, also called Goosefoot, Lambs’ quarters and All Good is a plant whose leaves are used as a vegetable. Bathua has a lot of health benefits as well. It is very useful for those suffering from kidney stones. Take out the juice from tender leaves and stems by grinding them, Drink 10-15 ml of this mixed with water on empty stomach in the morning and then in the evening also for some days. It helps to break the stones and helps in their removal. Bathua is a brain food, removes urinary infections and promotes urine flow. It is useful for those suffering from arthritis. If there is swelling and pain steam heat some leaves and apply this as a hot poultice on the area. It will reduce swelling and pain. Bathua is also useful for internal swellings of stomach, intestine, liver, uterus etc.
In jaundice mix equal quantities of juice of bathua and giloy (tinosporia cordilolia). Take 25-30 ml of this mixture in the morning and evening for relief from jaundice.
For gout and high uric acid eat bathua vegetable regularly.

Health benefits of Spinach / Palak:

Spinach is an excellent food loaded with tons of nutrients and a low calorie package. Greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.

As per studies the possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

Ref. http://www.medicalnewstoday.com/articles/270609.php

Exotic Shahi paneer

Exotic Shahi Paneer 2

Exotic Shahi paneer

Hi friends! Shahi paneer is a popular North Indian dish eaten with Indian breads like roti or naan. Shahi paneer is preparation of paneer/cottage cheese pieces in a thick, creamy and spicy gravy.

Cooking Time: 20-30 minutes

Preparation Time: 10-15 minutes

Level: Easy

Category: Vegetarian

Servings: 6

Ingredients:

  • 150 gms Paneer / cottage cheese
  • 1 Bay leaf
  • 1 green chili, chopped
  • 2 cloves
  • 2 medium size onions cut into big pieces
  • 3 black peppercorns
  • 1/4 tsp cinnamon powder
  • 1 tbsp ginger grated
  • 12 cloves of garlic, mashed
  • 15 cashew nuts, powdered
  • 1/4 cup Dahi / yogurt
  • 1/4 cup cream
  • 1/4 tsp saffron
  • 1/2 tsp gram masala
  • 6 Green cardamoms, powdered
  • 2/3 tsp salt or / salt to taste

Method:

Step 1.

In a pressure cooker put half cup of water, add onion pieces. Cook on high flame, the moment pressure is formed, switch off the stove. Allow to cool to room temperature. Grind to a fine paste with green chilies.

Step 2.

Cut the paneer into small square cubes, keep aside.

Step 3.

In a heavy bottom pan/ kadai / wok heat the oil, add the bay leaf, cinnamon, cloves, peppercorns, and  sauté till fragrant.

Step 4.

To the step 3 seasoning add the green chillies and boiled onion paste and sauté for four to five minutes on low flame, it should not change colour. Add the grated ginger and mashed garlic and continue to sauté for a minute.

Step 5.

Add the cashew nut powder and the yogurt and sauté till the masala gets thicker. Stir in the cream, saffron and garam masala powder and salt.

Step 6.

Add the paneer / cottage cheese pieces and mix gently. Sprinkle green cardamom powder and serve hot with any Indian bread of your choice !

Note: Spinach Raita and Panchratan dal / lentil are good accompaniments.

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.

 

 

 

 

 

 

 

Pumpkin Sambar

Samber

Hi friends! Sambar is a very delicious and popular dish from South India. It is served with steamed rice or with idli, dosa. Sambar is served with rice as the main course in everyday South Indian meals. Sambar can be made with pumpkin or only onions or a wide variety of vegetables .

Prep time : 20 minutes
Cook time : 20 minutes
Serves: 5-6

Ingredients:

  • 1 cup Tur/Toor dal
  • 2 medium size Onions, finely chopped
  • 2 drumsticks, dressed and cut into two inch pieces
  • 100 gms yellow Pumpkin, cut into medium size cubes
  • 3 medium size Tomatoes, finely chopped
  •  25 gms Tamarind, or small lemon sized ball of Tamarind
  • 1/4 tsp Asafoetida / Hing
  • 3 tbp Sambar powder( I used MTR Sambar powder)
  • 4 cups Water
  • 1 1/2 tsp Salt or / salt to taste
  • 1 tbsp Oil

For the tempering

  • 1 tsp Mustard seeds
  • 1/2 tsp Asafetida / Hing
  • 1/2 tsp Fenugreek seeds
  • 2 Red Chilies
  • 2 sprigs Curry leaves

Method:

Step 1.

Clean and wash tur/toor dal very well. Pressure cook tur dal with 500 ml of water and a pinch of asafoetida and salt. When the pressure is formed, reduce the heat to low flame and cook for twenty minutes. Switch off the stove. When the pressure subsides open the cooker, put the cooked dal in a large bowl and keep aside.

Step 2.

Soak tamarind in hot water for 10-15 minutes and take out the extract, 1 1/2 cups of tamarind juice. Strain and discard the pulp.

Step 3.

Heat oil in a pressure cooker, add mustard seeds. When mustard seeds start spluttering, add fenugreek seeds. Sauté for few seconds till slight colour change (don’t let it turn dark brown) and add curry leaves. Fry for a second and add onions.

Step 4.

On medium flame, sauté the onions until they are translucent. Add tomatoes, drumsticks and pumpkin cubes. Fry these for two  to three minutes on high flame. Then add sambar powder, tamarind juice and salt. Let it come to a boil. Reduce heat add the previously cooked tur dal.

Step 5.

Add two cups of water and close the pressure cooker lid. Pressure cook on high flame until the pressure is formed, and then switch off the stove.

Step 6.

When the pressure subsides open the cooker. Check the consistency of the sambar, it should not be too thick nor too thin. Adjust the quantity of water accordingly. If too thin, cook till it thickens, then switch the stove off.

Step 8.

Serve with hot steamed rice idli, dosas.

Note : If the sambar is to be served with idli and/or dosa, it should be thin consistency. If it is to be served with rice, it should be a little thick consistency. The taste of the sambar varies according to the sambar powder used.

Health benefits of Pumpkin:

  • It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol
  • it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.
  • Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes.It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.
  • It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from “age-related macular disease” (ARMD) in the elderly.
  • The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.It is also rich source of minerals like copper, calcium, potassium and phosphorus.

Ref. http://www.nutrition-and-you.com/pumpkin.html

Toor dal is also sometimes referred to as lentils or split pigeon peas. This traditional Indian dish is often served with rich spices over rice, and is a staple in many Indian restaurants and households. Toor dal is a member of the legume family, and this meal is not only delicious, it also has a number of health benefits.

Folic Acid

Toor dal contains folic acid. Getting adequate amounts of folic acid in your diet can help to reduce specific brain and spinal cord birth defects by more than 70 percent, according to the New York State Department of Health.

Protein and Vegetables

 This is because legumes such as toor dal are an excellent source of nutrients and plant protein, and they also contain dietary fiber. In essence, legumes are nutritionally similar to poultry, meat and fish, though they represent a low-fat and low-cholesterol alternative. Legumes such as toor dal provide essential nutrients, fiber and protein for vegetarians as well as those who wish to merely limit their meat consumption.

Carbohydrates

Toor dal is also an excellent source of carbohydrates, which your body needs for energy.

Fiber

Legumes such as toor dal are a healthy source of dietary fiber, which can help to prevent constipation and promote regularity. A diet that includes healthy dietary fiber can also reduce your risk of chronic diseases.

Ref. http://www.livestrong.com/article/549835-what-are-the-health-benefits-of-toor-dal/

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.

Panchmel dal

 

Panch Dal panchmel dal or panchratna dal

Hi friends! Panch / 5 lentils/dals are used in the original panchmel dal recipe it is also known as panchratna dal. The word panch means five. It is a highly nutritious, delicious dal recipe. The five lentils / dals are:

  • Bengal gram dal/chana dal
  • black gram husked/ urad dal
  • green gram husked / moong dal
  • pigeon peas spilt, husked / arhar/ tur dal
  • Pink lentil / Masoor dal

Recipe type: main

Cuisine: North Indian

Serves: 3-4

Ingredients:

  • 1/4 cup bengal gramdal / chana dal
  • 1/4 cup green gram husked / moong dal
  • 1/4 cup pink lentil / masoor dal
  • 1/4 Pigeon peas spilt, husked / arhar dal / tur dal
  • 1/4 cup Black gram dal husked /urad dal
  • 4 cups water for pressure cooking the dals
  • 2 cloves /laung
  • 2 green Cardamoms
  • 1 tsp ginger , finely grated
  • ½ tsp turmeric powder/haldi
  • ½ tsp cumin seeds / jeera
  • ½ tsp garam masala powder
  • ¼ tsp asafetida powder/hing
  • 15 cloves of garlic
  • 2 tbsp oil or ghee
  • 1 tsp salt or / salt as per taste

Method:

Step 1.

Wash well and soak all the dals  in water for thirty minutes. In a pressure cooker take a table spoon of oil, heat it and add cumin seed. When the seeds start cracking add asafetida fry it for few seconds till asafetida turns light pink in colour.

Step 2.

Add the dals, turmeric powder, chili powder, salt and ginger in the pressure cooker on high flame. The moment pressure is formed switch off the stove. Let it cool to room temperature.

Step 3.

Open the lid of the pressure cooker, if the dal mixture looks a bit thick, then add some water slowly and stir to get a thick pouring consistency in the dal.

Step 4.

Take another pan, heat  ghee, add the cloves, green cardamoms, garam masala powder and crushed garlic.Fry them till they are fragrant.

Step 5.

Now add this fried tempering mixture to the dal, mix well. Simmer the dal for 10 minutes or so that the flavours of the spices blends well with the lentils.

Step 6.

Serve hot, garnish the dal with coriander leaves. Panchmel dal  goes very well with tandoori rotis ( Indian bread baked in clay onen), rice dishes.

Good points of mixed dals / lentils:

Health Benefits:

This recipe for Mixed Dal is very tasty and it gives energy. It is also very nourishing due to its high protein and brings deep nourishment to the tissues (dhatu).

Dals are very commonly used in the Indian cuisine. It is hard to find an Indian household that does not stock up different types dals. As dals have to prepared on a daily basis, we need to have a lot of dals on board to maintain the variety. Besides dals are types of pulses that have many nutritional values. The health benefits of dals in general is that they are very rich in proteins. As many Indians are vegetarians, these different types of pulses provide them with main source of vegan proteins. That is why, all the different types of dals are very important for the typical Indian diet. Apart from the general health benefits of dals, each type of dal has its own set of nutritional values. So it is advisable to have a mix of all these dals in your diet. Some types of dals are healthier when compared to others. For example, the black gram dal and moong dal are hailed has the healthiest among the dals. Others like masoor dal have health benefits too but they also have some side effects. For example, masoor dal raises your uric acid levels so you must limit its consumption. So here are some types of dals and their exclusive health benefits.
Chana dal or Bengal gram dal is one of the richest vegan source of dietary proteins. It is also rich in trace minerals like copper, manganese etc. Having this dal helps keep diabetes at bay.

Moong dal is a dieter friendly dal. This type of dal has minimal calorie and is a rich source of iron and potassium.

Masoor dal is very good for people suffering from bile reflux, and it also improves the blood circulation in the body.
Urad Dal If its proteins you want from your meal, then opt for urad dal. This dal is one of the richest sources of proteins and Vitamin B.

Toor Dal is one of the most popular dals eaten in India. This dal has immense amounts of complex dietary fibres that helps to regularize bowel movements.

 

Read more at: http://www.boldsky.com/health/nutrition/2013/ten-types-of-dals-their-health-benefits-035300.html#slide20026

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.

Dhaba Dal

 Dhaba Dal GpicDhaba Dal

Black Gram- English
Urad dhuli, Urad chilka, Urad sabut , Urad saboot,Kali dal -Hindi
Ulundu Paruppu – Tamil
Minappappu – Telugu
Uzhunnu Parrippu – Malayalam

What is a Dhaba?

 A roadside Indian food stall.

To get a true taste of India’s long-cultivated culinary traditions, visitors often are advised to sample the various dhaba dining establishments along the roads throughout the country. This is India’s version of fast food, which as of 2011 has yet to be replaced by more commercial establishments. Dhaba evolved from Punjabi customs and typically offers more standardized Punjabi cuisine, from tandoor-baked naan and roti to masala-laden dals and chicken dishes.This name reportedly originated in the Punjab region of India, which neighbors both India and Pakistan, and has come to epitomize these countries in its food. Its flat breads are generally made in the customary tandoor oven. These ovens also are frequently used to cook spiced chicken on skewers, called tandoori chicken, as well as a number of other dishes.

Many dhaba stands have both vegetarian and non-vegetarian offerings. India reportedly has more devout vegetarians than everywhere else in the world combined. These customers can fill up on various tandoori breads, mashed lentil dishes called dal, and various curried entrees that are heavy on vegetables, rice and paneer — the local cheese. Throughout many of these dishes, the Punjabi masala, or blend of spices, is a common theme: ginger, onion and garlic.

Hi friends! Here is a healthy, never failing recipe of a delicious dal / lentil you will like to add to your party menu.Urad dal, also known as white lentil or black lentil is a kind of bean from List of Indian Dals and mostly used in Southern part of Asia. Urad dal is used as a major ingredient in Indian cuisine for preparing a healthy diet. Urad dal has protein, fat, and carbohydrates which is required by the body. This dal is one of the richest sources of proteins and Vitamin B.

 

Prep time: 15 min

Cook time: 45 min

Serve: 6

Ingredients:

  • 1 cup black urad sabut / whole black gram
  • 1/2 cup chana dal
  • 1/2 tsp Turmeric powder
  • 2 tsp Ginger, finely grated
  • 11/2 tsp Salt or / salt to taste
  • 1 tbsp cooking Oil
  • 1/2 tsp Red chili powder
  • 1/2 tsp cumin seed / jeera

For tempering/tadka:

  • 1 large Onion , finely chopped
  • 1/4 tsp Asafetida
  • 2 tbsp Ghee
  • 1″Cinnamon stick
  • 15 Garlic cloves , crushed
  • 1Bay leaf
  • 3 tsp Coriander powder
  • 1 tsp garam masala

Method:

Step 1.

On high flame pressure cook the Urad sabut/ black gram lentil and chana dal along with 500 ml water, turmeric powder, grated ginger and salt. After pressure is formed, reduce the heat to low flame, cook for twenty five minutes.

Step 2.

Turn off flame and once the pressure reduces, remove the dal and mash it lightly with the back of a ladle. Add another two cups of water and bring to a boil. Reduce flame and simmer.

Step 3.

While the dal is simmering, heat ghee in a heavy bottom pan, add asafetida, cumin seed, the bay leaf, coriander powder,  and cinnamon stick and once it sizzles, add chopped onions, fry till light golden, add crushed garlic, gram masala and sauté  the seasoning for five six minutes more.

Step 4.

Add the seasoning to the simmering dal and mix well and simmer for ten – fifteen minutes, till well blended. Turn off the stove and remove the dal in a serving bowl.

Step 5.

Serve hot with rice pulaos, Raitas ,Salads and Indian breads of choice!

Note:

  • For authentic flavor, the dals are cooked on slow fire after taking out of the pressure cooker.
  • Using ghee in the tadka gives a rich flavor to the dals/ lentils.
  • To make dal more spicy and fragrant,  half a teaspoon of garam masala is added towards the end of the cooking process.

    Health Benefits of Urad Dal:

    1.Energy Booster
    Black gram is a healthy pulse as it is rich in iron content. This helps boost the energy levels in the body and keeps you active.
    2.Protein rich
     Urad Dal is good source of protein in vegetarian diet. This makes these beans an inexpensive, economical and tasty protein source.
    3.Anti inflammatory properties
     Urad dal  has anti inflammatory properties. Usually a hot poultice of black gram is used in inflammation of joints and muscle pain.
    4.Anti-Aging
     Urad dal also has various beauty benefits. Applying urad dal face packs is good for the skin as it prevents the formation of fine lines. Moreover, black gram also helps get a fair and flawless skin.
    5.Improves Digestion
     The best benefit of ingesting urad dal is that it enhances digestion because of its rich fiber content. Urad dal benefits the health as it has both soluble and insoluble fiber which is good for digestion and also prevents constipation.
    6.Boosts Heart Health
     Aside from reducing cholesterol, black lentils also boost health. This advantage is linked to the rich magnesium and folate levels that prevent damage to the arterial walls. In addition, magnesium boosts cardiovascular health through increasing blood circulation.

    Health Benefits of Chana Dal:

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

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

Sweet And Sour Pumpkin

Pumpkin sweet and sour

Tangy and mildly spiced yellow pumpkin curry, specialty of Northern India, cuisine is from the states of Rajasthan and Uttar Pradesh. This sweet and sour pumpkin (kaddu) subzi is a specialty. Ripe yellow fleshed pumpkin is more suited for this subzi , the hard skin removed , yellow and green pumpkins can be used to make this delicious curry. This is usually served with puris.

Cook Time : 10 minutes

Cuisine: India, Utter Pradesh

Course: Main, Vegetables

Serves: 4

Ingredients:

  • 250 gm Yellow Pumpkin, cut into big cubes
  • 2 medium size onions, cut into big pieces
  • 1 tsp cumin seeds
  • 1/2 tsp mustard seeds
  • 1/4 tsp Asafetida
  • 1 tsp Turmeric powder
  • 1/2 tsp Chili powder / or to taste
  • 1 black cardamom
  • 2 Cloves
  • 1/2 tsp Fenugreek/ methi seeds
  • 2 tsp Fennel seeds / Saunf powdered
  • 1 tsp Salt
  • 2 tbsp Dry mango powder/ Amchoor
  • 1 tsp sugar
  • 2 Red chilies, whole
  • 1 green Cardamom
  • 1 tbsp fresh coriander, finely chopped
  • 2 tsp mustard oil

Method:

Step 1.

Wash, peel the hard skin and cut the pumpkin in big cubes, keep aside.

Step 2.

Heat oil in a pressure cooker , add asafetida and as soon as the asafetida becomes pink in colour, add  mustard seeds, cumin seed. When the mustard and cumin begins to crackle, add onions and fry until light golden in colour.

Step 3.

Add all the other whole spices . Wait till the whole spices are fried for few seconds , add the pumpkin pieces salt and turmeric powder . Mix well and add 1/2 cup water and pressure cook, the moment full pressure is formed, switch off the heat.

Step 4.

Let the cooker cool to room temperature. Then open the cooker and add sugar, aamchoor / dry mango powder  and  cover and cook for few minutes on low heat. Switch off the stove.

Step 5.

Garnish with fresh coriander. Serve hot with crisp hot pooris or parathas.

Note: Green skinned pumpkin can be used without peeling also, as skin is tender.

Health benefits of Pumpkin:

It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol

it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.

Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes.

It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.

It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from “age-related macular disease” (ARMD) in the elderly.

The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.It is also rich source of minerals like copper, calcium, potassium and phosphorus.

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

Dal Makhani

 Dal Mahani

Dal Makhani

Hi friends! Dal makhani or dal makhni is a popular dish from the Punjab region of India . The primary ingredients are whole black lentil, red kidney beans, butter and cream. Highly nutritious, and very delicious dal .

Preparation Time : 15 minutes

Pressure Cooking time : 25 minutes

Servings : 4

Cuisine: Indian, North Indian, Punjabi

Course: Main Course-Veg

Level Of Cooking: Medium

Ingredients:

  • 2/3 cup Sabut urad/ black gram whole
  • 1/4 tbsp Rajma/ Red kidney beans
  • 1 tsp chili powder
  • 1/2 tsp turmeric powder
  • 1 1/2 tsp salt or /salt to taste
  • 2 tsp Ginger, finely grated
  • 1 tsp Cumin seeds
  • 3 cloves/ powdered
  • 2 Black cardamom, peeled and powdered
  • 18cloves Garlic, finely chopped
  • 1 large Onion, finely chopped
  • 3 tablespoons Butter or ghee/ clarified butter
  • 4 medium Tomatoes , finely chopped
  • 1 tbsp Oil
  • 1/2 tsp Garam masala powder
  • 2 tbsp Coriander, finely chopped

Method :

Step 1.

Wash well and soak sabut urad /Black gram whole and rajma / Red beans overnight in 750 ml of water.

Step 2.

In a Pressure cooker take sabut urad/ Black gram whole and Rajma/Red beans (with the same water in which it was soaked), with salt, turmeric powder ,the red chili powder, finely grated ginger and finely chopped onion . Close the lid and place the pressure cooker on high flame. Once the pressure is formed, reduce heat to low flame, cook for twenty five minutes. Switch off the stove.

Step 3.

Open the lid when pressure cooker is cooled and see if the rajma/Red beans are totally soft. If not cook on low heat till the rajma /Red beans becomes soft.

Step 4.

Heat oil in a pan when the cumin seeds crackle, add powdered cinnamon, cloves, cardamoms, sauté for few seconds add garlic paste fry till the garlic paste turn light golden brown in colour, add ghee or butter. Add the pureed tomatos and cook over a medium flame till the mixture leaves oil.

Step 5.

Add the above seasoning to the cooked dal /lentil and rajma /Red beans mix. Add some water if the mixture is too thick and cook on low flame for ten minutes. Add fresh cream , garam masala powder .

Step 6.

Simmer on low heat till the dal / lentil is well blended. Serve hot garnished with coriander .

 Urad dal health benefits:

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.

Digestive Benefits

All dry beans are an excellent source of dietary fiber. The same is true of red beans, which provide about 7 to 8 grams per 1/2-cup serving, depending on the variety. They’re a rich source of insoluble fiber — found mainly in the bean’s skins — which promotes digestive health and bowel regularity.

Cardiovascular Health

Red beans support heart health in a variety of ways. Because they’re a low-fat, cholesterol-free source of high-quality plant protein, you’ll get roughly 8 grams of protein per 1/2-cup serving of red beans. enough folate helps lower blood homocysteine levels; having high homocysteine levels is associated with an increased risk of heart disease.

Weight Management

Like all legumes, red beans are an ideal component of any weight management diet, whether to promote weight loss or prevent weight gain. Their high-protein content makes red beans more satiating, meaning you’re more likely to feel fuller longer after eating them. Combined with resistance training exercises, eating protein-rich foods while trying to lose weight can also help you preserve or build lean tissue, which, in turn, can keep your metabolism humming.
Diabetes Protection

Most foods that support cardiovascular health and help manage body weight are effective in protecting against type 2 diabetes, and the same holds true for red beans.

Cancer Prevention

Red beans may help protect against cancer in a number of ways.

Red beans are also rich in antioxidants, which help inhibit the type of free-radical damage that may eventually lead to cancer. Red beans have a fairly high Oxygen Radical Absorption Capacity, or ORAC, score, which means that the antioxidants they contain are relatively effective against free-radical damage. According to the U.S. Department of Agriculture’s 2010 ORAC report, red kidney beans have an ORAC score five times higher than navy beans and about 10 times higher than garbanzo beans.

Ref. http://www.livestrong.com/article/4692-need-health-benefits-red-beans/

Nick’s kitchen medical Disclaimer:

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

Chana Dal with Kaddu

kaddu Chana Dal

Bengal gram dal with yellow Pumpkin

Hi friends! Combination of Chana dal and pumpkin is highly nutritious, has a rich flavour and aroma, is amazingly delicious and gets easily digested.

Prep time: 15 minutes

Cook time: 35 minutes

Total time: 40 minutes

Recipe type: main

Cuisine: north Indian

Serves: 4

Ingredients:

for cooking the chana dal in pressure cooker:

  • 1 cup chana dal/bengal gram dal
  • 1/2 tsp turmeric/haldi
  • 1/4 tsp asafetida/hing
  • ½ tsp red chili powder
  • 1 tsp salt or / Salt as required
  • 1/2 tsp cumin seed / jeera
  • 1 tbsp cooking oil
  • 500 ml water

for seasoning:

  • 200 gms Yellow pumpkin, Cut into small cubes
  • 2 medium sized tomatoes
  • 1 medium size onion, finely chopped
  • 1 tsp ginger/adrak, finely grated
  • 8-9 garlic cloves, crushed
  • 1/2 tsp cumin seed/jeera
  • 1 1/2 tbsp coriander powder/dhania powder
  • 3 cloves, powdered
  • 1 Bay leaf
  • 2 Black Cardamom seeds, powdered
  • 2 tsps fresh lime juice
  • 2 tbsp Pure Ghee
  • 1 tbsp fresh coriander/cilantro leaves, finely chopped, for garnishing

Method:

Step 1.

Clean and wash the chana dal well, soak the dal for an hour in 500 ml water, keep aside

Step 2.

In a pressure cooker heat a tablespoon of cooking oil, add cumin seed, wait till starts spluttering, add asafetida fry for few second till turns pink.

Step 3.

Add the chana dal with water and turmeric, chili powder powder . On a full flame place the pressure cooker on the stove. The moment pressure is formed, reduce to low flame, cook for twenty five minutes. switch off the stove, let the pressure cooker cool to room temperature.

Step 4.

Open the lid of the pressure cooker, dal is well cooked, keep aside.

Step 5.

Take a pan, heat ghee add the cumin first and fry for a few seconds, add the onions and fry till they become light brown, add the garlic and fry till golden. Add coriander powder, fry for few seconds,  add clove and Black cardamom powder. Add pumpkin pieces, fry for 3-5 minutes, now add the tomatoes, ginger, stir and sauté on low flame till the tomatoes get cooked and the oil starts to leave the side of the mixture.

Step 6.

Pour this tempering mixture on the dal, stir and simmer the dal for 10-15 minutes till dal is well blended, the dal is neither thick nor thin. Add fresh lime juice.Garnish chana dal with chopped coriander leaves. Serve the chana dal hot with basmati rice pulaos or with any of the Indian breads.

Note:

The consistency of the dal can be easily adjusted, if the dal becomes thick, then after adding the tempering, add some water and simmer for some minutes or if the dal become thin, simmer for a longer time so that you get the right consistency.

Possible health benefits of consuming pumpkin:

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like pumpkin decreases the risk of obesity and overall mortality. It can also help stave off diabetes, heart disease, and promote a healthy complexion and hair, increased energy, and overall lower weight.

Pumpkin is one of the best-known sources of beta-carotene, a powerful antioxidant that gives orange vegetables and fruits their vibrant color. Beta-carotene is converted to vitamin A in the body once it is eaten.

Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and delay aging and body degeneration.

Ref.http://www.medicalnewstoday.com/articles/279610.php

Possible health benefits of consuming 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.

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

 

Pumpkin Ambal

Ambal

Kaddu / Pumpkin Ambal

Serving: 4

Cook time: 25 minutes

Ingredients:

  • 250 gms Kashiphal/ Kaddu /Pumpkin orange one
  • 6 tbsp Tamarind paste
  • 4 tbsp Jaggery , powdered
  • 1/2 tsp Fenugreek seeds/ Methi seeds
  • 2/3 tsp Cumin seeds/ jeera
  • 1 tsp ginger, finely grated
  • 1/2 tsp Red chilies
  • 1/2 tsp Turmeric
  • 2 tbsp Olive oil
  • 1 tsp Salt/ or salt to taste
  • 1 cup water

Method:

Step 1.

Cut the pumpkin / kashiphal into small squares.

Step 2.

Heat oil and put fenugreek seeds and cumin seeds. As the seeds turn brown add turmeric and red chillies to your taste.

Step 3.

Put in the Kashiphal /Pumpkin. Fry ,cover and cook till tender and leaves oil.

Step 4.

Meanwhile soak tamarind in a small amount of water, remove the seeds , pour this thick paste into the pumpkin/kaddu and put half cup of water, simmer.

Step 5.

As it simmers put jaggery into it and boil till it melts.

Step 6.

Serve with rice.

Note:

Tasty ambal which is a dogree dish of jammu is ready to be served. It goes well with rajma  and helps digest it.

 

 

Lauki Tamatar

Ghiya ki sabzi

Lauki Tamater/ Bottle gourd with Tomatoes

Ingredients:

  • 500 gms lauki
  • 2 medium size tomato , finely chopped
  • 1 medium size Onion, finely chopped
  • 2/3 tsp cumin seeds
  • 2 tsp coriander powder
  • ½   tsp red chili powder
  • ½   tsp turmeric powder
  • a Pinch of asafetida (Hing)
  • 3 tbsp Olive oil
  • 1tbsp coriander leaves, finely chopped
  • 2/3 tsp salt or/ salt to your taste

Method:

Step 1.

Wash and peel the lauki/ bottle gourd, slice off the top and bottom tip and cut it into small
cubes, soak in water till used later.
Step 2.

In a wok/ kdahi heat oil, add cumin seed, when it crackles , add asafetida and fry tll it turns pink. Add chopped onions,fry till onion turns golden brown.

Step 3.

Add the spices,coriander powder, red chili powder, turmeric powder and mix with the oil and fry them for few seconds more.

Step 4.

Add finely chopped tomatoes and cook covered for eight to ten minutes on low flame or until they become soft and blend with spices.

Step 5.

Add cubed lauki/ bottle gourd pieces, salt and one cup of water and mix everything together, close the lid turn the heat to low flame.

Step 6.

Add more water if needed and cook till lauki is cooked well, once you have the desired consistency turn the stove off.

Step 7.

Serve hot, garnish with chopped coriander leaves.
Note:
Bottle gourd/ lauki is a bland vegetable, try to cook with other ingredients and combination, to make this dish delicious. For variations cook lauki with onion masala or to cook lauki with channa Dals / Lentils.

 

Health benefits of lauki / Bottle gourd:

Bottle gourd, also known as lauki or doodhi in India is a popular vegetable used in dishes all across the country. One of the famous health benefits of the vegetable is that it is easy to digest and great for those suffering from digestive problems. However, lauki has more health benefits than one and here are some of them.

  1. Aids digestion

People suffering from constipation should eat bottle gourd as it is high in fibre and helps clear the food stuck in your colon. Additionally, juice made out of bottle gourd also helps in the treatment of acidity as it is alkaline in nature. Read about more home remedies that can cure constipation. 

  1. Great for weight loss

Bottle gourd is one of the best foods you can have if you want to lose weight as it is 96% water, and a 100g serving contains as little as 12 calories. The high fibre content will take care of your hunger, and keep you feeling full. Here is a sample weight loss diet for your reference.

  1. Helps treat urinary disorders

Bottle gourd has a cooling effect on your body, and a glass of bottle gourd juice is a great diuretic that can be used to treat burning sensation while passing urine. This burning sensation is caused due to high levels of acid in the urine, which can be countered by the alkaline nature of bottle gourd juice.

  1. Refreshes you during summers

Just like cucumber, bottle gourd too has a high amount of water which keeps you hydrated during summers. Drinking a glass of its juice will ensure that you do not face loss of sodium, fatigue or extreme thirst while you are out in the sun. This makes it great for people whose jobs require them to travel in daylight.

  1. Prevents heart disease

Unhealthy lifestyles are leading to several cases of heart disease in urban India. So much so that, 70% of the urban population is at risk of heart disease due to wrong lifestyle choices like eating fried and processed foods, smoking, etc. Like a lot of fruits and vegetables, bottle gourd has zero cholesterol and is rich in Vitamins like Vitamin C and antioxidants making it good for your heart.

  1. Reduces stress

It is quite easy to feel stressed in today’s times, and unhealthy eating can only worsen the situation. Bottle gourd has a high water content has a cooling effect on your body which makes you feel better the very moment you take it. It also has diuretic, sedative and antibilious properties which makes your body feel better internally, and keeps stress at bay. Read more about how you can combat stress.

Ref. http://www.thehealthsite.com/fitness/health-benefits-lauki-dudhi-bottle-gourds-sa114/

Lasooni palak paneer

 

Spinach Garlic Cheese 1

Lasooni palak paneer/Cheese Garlic Spinach

Hi friends! Garlic flavored spinach leaves cooked with cottage cheese / Paneer.

Cooking Time: 10-15 minutes

Servings: 4

Preparation Time: 10-15 minutes

Category: Vegetarian

Ingredients:

  • 500 gms Spinach/ Palak
  • 150 gms Paneer/ Cottage cheese
  • 2 medium size Onions finely chopped
  • 15 cloves of garlic
  • 1/4 tsp asafetida powder
  • 1/2 tsp red chili powder
  • 1/8 tsp baking soda
  • 2/3 tsp salt
  • 3 tbsp Olive oil

Method:

Step 1.

Wash the spinach very well, finely chop and keep aside.

Step 2.

Cut Paneer/ Cottage cheese into small cubes, keep aside.

Step 3.

Heat the oil in a wok / kadahi and add the asafetida. Fry for few seconds till pink in colour.

Step 4.

Add chopped onions to the asafetida seasoning. Saute till translucent, about three to four minutes. Add crushed garlic, saute for few minutes more.

Step 5.

Add in the spinach salt , red chili powder and baking soda . Cover and cook on a slow flame for five minutes and add paneer/ cottage cheese pieces.

Step 6.

Cook for ten minutes on low flame till spinach is well blended with the cottage cheese. Serve hot with chapattis or any other Indian breads.

 Health benefits of Spinach / Palak:

Spinach is an excellent food loaded with tons of nutrients and a low calorie package. Greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.

As per studies the possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

Ref. http://www.medicalnewstoday.com/articles/270609.php

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.

 

 

Sukhe Aloo

Sukhe Aloo

Potatoes/ Aloo Sabzi

Ingredients:

  • 6 medium size potatoes/ aloo, boiled and peeled
  • 1 tbsp ginger, finely grated
  • a pinch asafoetida/ heeng
  • 1 tsp cumin seeds
  • 1/2 tsp chilli powder
  • 1/2 tsp turmeric powder
  • 1 tbsp coriander seeds, powder
  • 4 cloves, roasted and powdered
  • 2 tsp mango powder
  • 1 level tsp Salt or / salt to taste
  • 2 tbsp coriander leaves, finely chopped
  • 1/4 cup oil

Method:

Step 1.

Cook the potatoes in a pressure cooker with two cups of water. The moment pressure is formed, reduce the heat to low flame for 5 minutes, switch off the stove.  Let the cooker cool to room temperature, open the lid take out the potatoes, peel and cut the potatoes into small cubes and Keep aside.

Step 2.

Heat the oil or ghee in a wok /kadahi/ pan add the cumin seeds, when it starts spluttering, add asafetida. Fry for few seconds till asafetida turns light pink, add ginger and chili, turmeric, clove, coriander powder, sauté for one or two minutes more.

Step 3.

Add cubed potatoes, salt, raw mango powder to the fried masala. Mix well, cook for few minutes till the masala is well blended with potatoes.

Step 4.

Garnish with the chopped coriander leaves and serve hot with Puris and other Indian breads.

Note:The sookhe aloo can be cooked in many different ways. So many recipes are there to choose from.

Tips for Preparing and cooking Potatoes:

The potato skin is a concentrated source of dietary fiber, so to get the most nutritional value from this vegetable, don’t peel it and consume both the flesh and the skin.

Just scrub the potato under cold running water right before cooking and then remove any deep eyes or bruises with a paring knife. If you must peel it, do so carefully with a vegetable peeler, only removing a thin layer of the skin and therefore retaining the nutrients that lie just below the skin.

Potatoes should be cleaned and cut right before cooking in order to avoid the discoloration that occurs with exposure to air.

If you cannot cook them immediately after cutting, place them in a bowl of cold water to which you have added a little bit of lemon juice, as this will prevent their flesh from darkening and will also help to maintain their shape during cooking.

As potatoes are also sensitive to certain metals that may cause them to discolor, avoid cooking them in iron or aluminum pots or using a carbon steel knife to cut them.

About Potatoes:

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

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

Potatoes are a very good source of vitamin B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid.

For an in-depth nutritional profile click here: Potato.

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

Aloo Curry

Aloo tamater 3  Puri

(Aloo sabzi with Puris)

Prep time: 20 minutes

Cook time: 10 minutes

Total time: 30 minutes

Recipe type: main

Cuisine: North Indian

Serves: 2-3

Ingredients:

  • 4 medium size potatoes , boiled, peeled and cut into small cubes
  • 2 medium tomatoes/tamatar
  • 1 tsp cumin seeds/jeera
  • 1/2 tsp red chili powder
  • 1/4 tsp turmeric powder
  • 1/4 tsp asafetida / heeng
  • 1 tbsp ginger, finely chopped
  • 2 cups water
  • 1 tbsp Olive oil
  • 1 tbsp coriander leaves, finely chopped for garnishing

Method:

 Step 1.

 Cook the potatoes in a pressure cooker with two cups of water. The moment pressure is formed, reduce the heat to low flame for 5 minutes, switch off the stove. Cool the cooker to room temperature, open the lid take out the potatoes, peel and cut into small cubes three potatoes. Mash coarsely the fourth potato and Keep aside.

Step 2.

Heat the oil or ghee in a pan add the cumin seeds, when it starts spluttering, add asafetida. Fry for few seconds till asafetida turns light pink.

Step 3.

Add the tomatoes and saute till they become soft and you see the oil leaving the sides.

Step 4.

Add cubed and mashed potatoes, red chili powder, chopped ginger, salt and two cups of water stir. Mashed potato is added to help in thickening the gravy.

Step 5.

Let the curry cook for 7-8 minutes or more on a medium flame, till it thickens slightly.

Step 6.

Garnish with coriander leaves, serve hot, with puris.

 

Health benefits of Aaloo (Potato)

Contrary to the popular belief that potatoes should be avoided because they are rich in starch, medical reports today claim that potatoes should be consumed as they help in enriching the body with essential nutrients. Potatoes are rich in phytochemicals which help in fighting against respiratory diseases, cardiovascular ailments and several types of cancer.

People suffering from high blood pressure should consume potatoes. Potato contains a compound known as kukoamine which helps in lowering blood pressure.

Potato is rich in vitamin B6 which aids in building and repairing body cells. This vitamin leads to the production of enzymes in the body, which in turn leads to chemical reactions which cause cell repairs. Apart from repairing of human body and brain cells, this nutrient is responsible for the production of the molecule amine in the human body, which helps in transmissions between different nerves of the human nervous system.

Potatoes are highly effective in relieving high blood pressure caused due to tension, indigestion, nature of food and several other reasons. The fiber content is known for lowering cholesterol and improving the functioning of insulin in the body, thereby lowering blood pressure.

The fiber content of potato helps in lowering plasma cholesterol and triglyceride concentration in the human body.

Potato contains large quantities of starch which helps to improve insulin sensitivity and glucose tolerance.

Potatoes make an ideal food for people who are lean and thin. With mounds of carbohydrates and proteins, they help in promoting weight gain.

Easy to digest, potatoes help in facilitating the digestion process, especially for people who cannot digest hard food but require energy, such as patients and babies.

Potatoes have vitamin C, vitamin B-complex, potassium, magnesium, phosphorus and zinc in significant amounts which are beneficial for the skin. They are great for curing pimples, spots, burns and even help in softening and cleaning the skin, particularly around elbows, back of the palms, and so on.

The vitamin C content in potatoes is helpful for preventing the dreaded deficiency disease scurvy and its symptoms, like cracked lip corners, spongy and bleeding gums, and frequent viral infections.

Potatoes have essential nutrients that help in providing relief to rheumatism due to the high starch or carbohydrate content that increases weight and reverses the effects of this disorder.

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

 

Stuffed Okra / Bhindi

Stuffed Okra 3

Recipe cook time: 20 minutes

Servings: 4

Ingredients:

  • 500 gms fresh okras / Bhindi/Lady finger
  • 2    Medium size onions, finely sliced
  • 3    tbsp coriander powder
  • 2/3   tsp Chile powder
  • ½   tsp turmeric powder
  • 2    tsp fennel seeds/ saunf powder
  • 1    tsp dry mango powder / amchoor
  • 2 tsp sesame seeds/ Til
  • 3    tbsp oil
  • 1 tsp salt or / salt to taste

Method:

Step 1.

Wash the okra/ Bhindi and dry them. Take one okra pod at a time and slice off both the ends and make a slit length wise from top to bottom, taking precaution not to split the okra in two halves.

 Step 2.

On medium high heat in a non stick frying pan dry roast tsp sesame seeds/ Til, for 2-3 minutes,keep aside.

Step3.

On medium high heat add one tablespoons oil in a non stick frying ,add chopped onions and sauté them 6 to 7 minutes  or until they become light golden brown.

Step 4.

In a mixing bowl, take powdered coriander, red chili, turmeric, amchoor, fennel seed /saunf, sesame seeds/ Til     and salt, mix. Add a table spoon oil to this dry spice mixture and mix well.

Step 5.

Hold one okra/ Bhindi at a time in your left hand with the slit facing up. Insert your left thumb into the slit to open slightly, with your right hand take little masala and stuff the okra and spread evenly through the length, press the slit closed gently to secure the masala, and place them on a try.

Step 6.

When all the okra’s/ Bhndis are stuffed, take a wide non stick pan and spread them all around the pan. Add tree table spoon oil and cover the pan, cook on a low heat.

Step 7.

With a spatula turn the okras/ Bhindi every few minutes, so that okra cooks evenly and it prevents from burning.

Step 8.

Once the okras/ Bhindi become tender, turn the stove off. Do not allow the Okra/ Bhindi to get mushy, it should hold the shape yet soft.

Step 9.

Serve hot with lentils and all Indian breads.

Note:Stuffed okra is a mildly spiced and appealing side dish. Okra cooked with masala gives an amazing flavor.  Okras/Bhindis must be taken tender, old ones are tough and fibrous. Okra is cooked in many different ways. In North India stuffing and stir fried okra is very popular . Stuffed Okra/ Bhindi is usually served with lentils and all Indian breads

Spicy Stuffed Tinda

DSC02165

(Spicy stuffed Tinda / Round Gourd)

Preparation Time : 15-20 minutes

Cooking time : 15 minutes

Servings : 6

Cuisine: North Indian / Punjabi

Course: Main -Vegetarian

Level Of Cooking: Medium

Ingredients:

  • Tinda 500 grams
  • 1 medium Onion, finely chopped
  • 2 medium Tomatoes, finely chopped
  • 1 tsp Ginger grated
  • 1 tsp garlic paste
  • 1/2 tsp Turmeric powder
  • 4 tsp Coriander powder
  • 1/2 tsp Red chilli powder
  • 1 tsp mango powder / amchoor
  • 1/2 tsp ginger powder
  • 1/4 tsp asafetida
  • 1 Tbsp fennel seeds
  • 1/2 tsp fenugreek seed
  • 2/3 tsp Salt or /salt to taste
  • 1 tsp Cumin seeds
  • 3 tbsp Oil
  • 2 tbsp coriander leaves, finely chopped

Method :

Step 1

Wash and dry the tindas and Slice off both ends and peel off the skin. Slit each tinda into four without separating the pieces, ready for filling the masala.

Step 2

Mix half teaspoon turmeric powder, three tea spoon coriander powder, half teaspoon red chilli powder , amchoor / mango powder , ginger powder, fennel seeds powder, fenugreek seed powder and salt mix all these dry ingredients and stuff the slit tindas with this mixture.

Step 3

Heat oil in a pressure cooker. Add the cumin seeds and when they start spluttering, add the onion and ginger, garlic paste and sauté for three- four minutes on medium heat. Add the tomatoes and sauté till they become soft and pulpy.

Step 4

Add the remaining 1/4 tea spoon turmeric powder, one teaspoon coriander powder to the onion, tomato masala and stir intermittently. If the mixture is too dry put a 1/4 cup of water and sauté for a few minutes.

Step 5

Add the stuffed tindas and add half cup of water, close the cooker with the lid and cook till the pressure is formed. Switch off the stove, cool the pressure cooker to room temperature.

Step 6.

Open the lid , garnish with fresh coriander leaves. Serve hot with any Indian bread of your choice!

Health benefits of Tinda (Round Gourd): Tinda is famous vegetable in India and Pakistan and regarded as super food due to its numerous health benefits. It contains antioxidants like carotenoids and many anti-inflammatory agents, which are effective for controlling blood pressure, heart diseases, and strokes and prevent cancer formation.

It is very mild and soothing vegetable for intestinal tract. A lot of fiber helps in digestion, helps in diarrhea by increased water absorption, relieves stomach acidity, and prevents constipation. Some researches indicate that they are good food for healthy skin and hairs, its consumption result in very long and healthy hairs. It increases the urinary flow and excretes toxins from the kidney.

Carotenes present in pumpkins slow the aging process and prevent age related changes in body like cataract formation, grey hairs, thickening of blood vessels bone degeneration, and age related brain cell degeneration. Over all this vegetable, have magical effects on body if used regularly.

Ref. http://www.desiclinic.com/roman/tinda-156.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.

Lauki / Bottle Gourd Koftas

Lauki kofta

Lauki /Ghiya / Bottle Guard Kofta

 Preparation time: 10 minutes
Cooking time: 40 minutes
Serves : 5-6

Ingredients:

For Koftas:

  • 750 gms lauki /ghiya / bottle gourd
  • 1/2 cup of besan / gram flour
  • 1/2 tsp of red chilli powder
  • 1/4 tsp hing / asafetida
  • 1/4 tsp carom seeds/ Ajwain
  • 1/2 tsp of salt /or salt  to taste
  • 12 kishmish pieces
  • Oil for deep frying

For Gravy:

  • 3 medium size onions, cut in to small pieces
  • 4  medium size tomatoes, chopped
  • 1/4 tsp  turmeric powder
  • 2 tbsp of coriander powder
  • 1/2 tsp  red chilli powder (adjust to taste)
  • 2/3 tsp Salt / or salt to taste
  • 1 tbsp fresh coriander leaves, finely chopped for garnishing
  • 2 tbsp of oil
  • 12 Cashews, powdered
  • 1/2 cup plain curd/yogurt
  • 2 tbsp Olive oil

 Method :

For the Koftas:

 Step 1.

Take the bottle gourd / lauki and peel it and grate it fine.Squeeze out the excess water and put the lauki in to a mixing bowl . Add the chilli powder, salt, Ajwain, besan and hing, mix well .

Step 2. 

Make small lemon-sized balls with this mixture and make a small dent with yor thumb in the center to place a kishmish close it up and make the ball smooth.

Step 3.

Heat the oil in a frying pan.On medium hot flame, fry the koftas until golden brown all over.  keep turning to cook evenly.

Step 4.
Drain and keep aside.
For the Gravy:

Step1.

Heat oil in a pan add add the chopped onions.When onions turn translucent and starts to turn light golden brown , add the turmeric powder, coriander, chilli powder and salt.

Step 2.

Fry  for two three minutes,until the masala is well cooked and fragrant and is blended well with the onions .

Step 3.

Add the tomatoes and about 1/2 cup of water.Bring to boil and simmer until the tomatoes are soft (about ten minutes). Cool the mixture to room temperature.

Step 4.

Puree this mixture in a blender and return to the pan.  Bring to boil, and add the cashew powder and whisked yogurt . Mix well, adjust salt if required.

Step 5.

Remove from fire. Over cooking at this stage, after adding the yogurt is not recommended.Over cooking will spoil the texture of the gravy.

Step 6.

Add gently the koftas into the gravy and let it sit for half an hour or so before serving. Serve hot garnished with coriander leaves with all Indian breads.

 

Health benefits of bottle gourd/lauki:

This South Asian bottle gourd is bottle shaped, light green and long. The flesh inside is spongy. Bottle gourd or lauki is over 90% water therefore it is easy to digest.

It contains many vitamins and minerals, such as, calcium, magnesium, phosphorus, Vitamin A, C and folate.

It is extremely popular for weight loss. Especially the bottle gourd or lauki juice.

Bottle gourd is extremely popular for reducing high blood pressure and keeping your heart healthy

Lauki or bottle gourd is known to combat excessive thirst in diabetic patients.

The fiber and the minerals in the bottle gourd or lauki supports healthy digestion and combats flatulence and combats constipation.

Bottle gourd is recommended by Ayurvedic doctors for reducing liver inflammation.

Ref. http://beautyhealthtips.in/amazing-10-health-benefits-of-bottle-gourd-lauki/

 

Nick’s kitchen medical Disclaimer:

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

 

Spicy Brinjal Slices

Brinjal slices marinated      Brinjal slices 2

Marinated Brinjal Slices                                           Cooked Brinjal Spiced Slices

Ingredients:

  • 1 Big Purple Brinjal
  • 1 tsp chili powder
  • 2 tbsp Besan / Bengal gram flour
  • 1/2 tsp turmeric powder
  • 1 tsp Dry mango powder / Amchoor
  • 1 tsp jeera/ cumin seed, roasted and powdered
  • 2/3 tsp Salt or / salt to taste
  • 2 tbsp fresh Coriander leaves, finely chopped
  • 3 tbsp Olive oil

Method:

Step 1.

Cut the brinjal into around 1/2″ slices. Drop the slices in a bowl of water for around ten minutes.

Step 2.

Drain the water and spread the slices dry in a tray.

Step 3.

In a non stick pan roast gram flour on low flame, taking care not to over roast .Cool and keep.

Step 4.

Mix  in a bowl chili powder,turmeric, amchoor/ dry mango powder, Cumin powder, and salt.Apply this mixture  on the both sides of all the brinjal slices (marinate), keep for ten minutes.

Step 5.

Sprinkle roasted gram flour / besan on all the slices, both sides.

Step 6.

Heat little oil in frying pan.Place the brinjal slices gently in the pan. Shallow fry the slices on low heat. Brinjal absorbs oil so little oil is added gradually while frying.

Step 7.

Turn the slices around and fry till they turn golden brown on both sides.

Step 8.

Garnish with finely chopped coriander leaves and serve hot.

Note: Can be served as an appetizer before the main serving or as a side dish with the main course.This  delicious dish can be served with rice and all varieties of Indian Breads.

Peppered Cauliflower

cauliflower peppered 2

(Peppered Cauliflower/ Gobi)

“This is a simple but delicious preparation. Even people who don’t like cauliflower will love this dish!”

Cook time: 15minutes

Ingredients :

  • 1 Cauliflower medium size
  • 1/2 tsp Black pepper powder
  • 2/3 tsp salt or /salt to taste
  • 3 tbsp Olive oil or melted butter

 Method:

Step 1.

Wash the cauliflower well, cut into small florets. Take one liter water in a bowl, put two tea spoons salt in on it and soak the cauliflower florets in it for an hour. ( to clean thoroughly the cauliflower) Keep aside.

Step 2.

Take the oil or butter in a wok/ Kadahi, heat on full flame. Add cumin, when it starts spluttering reduce the heat to low flame and add cauliflower florets and salt to it, mix well.

Step 3.

Cooke covered with a lid on a low flame till well cooked. Sprinkle the pepper powder on it. Serve hot with all Indian breads.

Health Benefits Of Cauliflower-Gobi :

Cauliflower is a very good source of vitamin C and manganese, which are both powerful antioxidants.

It contains glucosinolates and thiocyanates (including sulforaphane and isothiocyanate), which help to increase the liver’s ability to neutralize potentially toxic substances that could lead to cancer if left unattended.cauliflower-containing diets are good for cancer prevention.

regular cauliflower consumption can help decrease the risk of inflammation-mediated diseases such as arthritis, obesity, diabetes mellitus.

glucoraphin present in cauliflower appears to have a protective effect on your stomach lining. With glucoraphin, your stomach is not prone to the bacterium helicobacter pylori, thereby reducing your risk for stomach ulcer and cancer.

cauliflower consumption is protective against cardiovascular and cerebrovascular diseases.

Cauliflower also contains antioxidants. Antioxidants by themselves have many benefits – they act as an anti inflammatory agent and they help build a health immune system

Cauliflower is rich in folate and also vitamins like vitamin A and vitamin B, it helps in growth of cells.

Cauliflower also contains calcium which has numerous benefits. Calcium helps to make our bones and teeth strong along with many other important functions like transmission of nerve impulses.

Cauliflower also helps us to lose weight. Cauliflower is also a good source of vitamin C, which is a key element to burn fat. And it also contains folates which again help in weight loss.

To boost vitamin K content in your system, increase the cauliflower content in your daily diet. Vitamin k plays a key role in development of bones as it helps in development of bone cells.

Ref. Health benefits: http://www.yadtek.com/health-benefits-of-cauliflower-gobi-puvvu/

Yummy Lauki / bottle gourd

Ghiya Malai

Yummy lauki / ghiya/ bottle gourd Ki Sabzi

Hi friends ! Bottle gourd, also called lauki / Ghiya or /doodhi, is a vegetable that is probably known in India for its delicious preparations. Here is a simple, easy to cook and delicious recipe of lauki / ghiya/ bottle gourd / Doodhi . You will try it once, it will remain on your party menu for ever!

Recipe Servings: 4

Recipe Cook Time : 30 minutes

Level: Easy

Course : Main, Vegetable dish

Cuisine : Indian , North Indian

Ingredients:

  • 500 gms lauki / ghiya/ bottle gourd, peeled and cut into small pieces
  • 1 tsp jeera /cumin seeds
  • 1/2 cup milk cream
  • 1/2 tsp Black pepper, freshly ground
  • 1/2 level tsp salt or/ salt to taste
  • 2 tbsp cashew nuts, roasted and ground
  • 2 green chilies, finely chopped
  • 1 tbsp coriander leaves fresh /hara dhania finely chopped
  • 2 tbsp Olive oil

 Method:

 Step 1.

 Heat the oil in a wok / kadahi and add the jeera, when jeera begins to splutter, add the cut Lauki pieces , salt and stir continuously over high flame, till the Lauki cubes looks a bit glossy.

Step 2.

Cover and cook on low flame till lauki is tender, stirring in between a few times.

 Step 3.

Add the cream, ground cashew nuts mix well and cook for two minutes more, till well blended. Serve hot garnished with, black pepper powder, chopped green chilies, coriander leaves with any Indian bread of choice!

Health benefits of Lauki /Ghiya /Bottle gourd:

In fact, traditional healers recommended consumption of this bottle gourd to treat various conditions. Here are some of its benefits you must know.

Aids digestion: People suffering from constipation should eat bottle gourd as it is high in fibre and helps clear the food stuck in your colon. Additionally, juice made out of bottle gourd also helps in the treatment of acidity as it is alkaline in nature [1].

Great for weight loss :Bottle gourd is one of the best foods you can have if you want to lose weight as it is 96% water, and a 100g serving contains as little as 12 calories. The high fibre content will take care of your hunger, and keep you feeling full.

Helps treat urinary disorders: Bottle gourd has a cooling effect on your body, and a glass of bottle gourd juice is a great diuretic that can be used to treat burning sensation while passing urine. This burning sensation is caused due to high levels of acid in the urine, which can be countered by the alkaline nature of bottle gourd juice.

Refreshes you during summers: Just like cucumber, bottle gourd too has a high amount of water which keeps you hydrated during summers. Drinking a glass of its juice will ensure that you do not face loss of sodium, fatigue or extreme thirst while you are out in the sun. This makes it great for people whose jobs require them to travel in daylight.

Prevents heart disease: Unhealthy lifestyles are leading to several cases of heart disease in urban India. So much so that, 70% of the urban population is at risk of heart disease due to wrong lifestyle choices like eating fried and processed foods, smoking, etc. Like a lot of fruits and vegetables, bottle gourd has zero cholesterol and is rich in vitamins like vitamin C and antioxidants making it good for your heart [3].

Reduces stress: It is quite easy to feel stressed in today’s times, and unhealthy eating can only worsen the situation. Bottle gourd has a high water content has a cooling effect on your body which makes you feel better the very moment you take it. It also has diuretic, sedative and antibilious properties which makes your body feel better internally, and keeps stress at bay.

Warning: Even though, bottle gourd is really good for your health, it can sometimes be bad. Bottle gourd juice that tastes bitter can seriously damage your digestive health according to a study published in Indian Journal of Gastroenterology in 2011.

Ref. http://www.thehealthsite.com/fitness/health-benefits-lauki-dudhi-bottle-gourds-sa114/

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.

Lehsuni Moong Dal

Moong dal Lehsunwali 1

husked Green gram  with garlic

Hi friends! Yellow moong dal is extremely light and easy to digest. It is easier to cook. Moong dal is used for making soups, stews and purees.

 Preparation Time : 10-15 minutes

Cooking time : 5-8 minutes

Servings : 6

Cuisine: North Indian

Course: Dals / lentils

Level Of Cooking: Easy

Ingredients

  • 1 cup husked green gram dal /dhuli moong dal
  • 1 medium size Onion ,finely chopped
  • 12 pods of garlic / lehsun (finely past)
  • 1 “piece Ginger/ adrak, finely grated
  • 1/ 2 tsp Mustard seeds
  • 1 sprig of curry leaves
  • 1/4 tsp Asafetida
  • 1/2 tsp Turmeric
  • 1/2 tsp Red chili powder
  • 1 level tsp Salt / or Salt to taste
  • 500 ml water
  • 2 tbsp Olive Oil/ pure ghee

Method :

Step 1.

Wash well and soak the Moong dal in three glasses of water , keep aside.

Step 2.

Heat oil/ ghee in the pressure cooker, add asafetida, when turns pink, add mustard seeds, starts to splutters add curry leaves. Fry for few seconds (do not let it turn dark brown) .

Step 3.

Add the moong dal with three glasses of water to this seasoning. Add salt, turmeric powder, chili powder and grated ginger to it. Close the lid of the pressure cooker and cook till the full pressure is formed ( after the first whistle, switch of the heat), let it cool.

Step 4.

Heat ghee (clarified butter) in a thick bottom pan, fry onions till golden, put ginger and garlic paste, fry for a few minutes.

Step 5.

Add this seasoning to the dal and mix well.

Step 6.

Serve hot with boiled rice, pulaows or geera rice and all the Indian breads.

Note: Moong dal is cooked in many different ways in India. This recipe with the goodness of garlic/ lehsun is very simple, delicious and with a garlic flavor.

Possible health benefits of Moong dal:

  • Pulses are low in fat & cholesterol, high in dietary fiber and rich in protein, making them an excellent heart healthy food choice with established health benefits.
  • 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.

Nick’s kitchen medical Disclaimer:

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

Palak Aloo/Spinach Potatoes

 

Palak Aloo 2

This spinach potatoes / Palak Aloo recipe is very easy and simple . Spinach is cooked on slow fire with a combination of cubed potatoes and few simple spices like asafetida , red chili powder and salt only. The result is a delicious vegetable!

Preparation Time: 15 mins
Cooking Time: 10 mins
Makes 4 servings

Ingredients:

  • 1 medium size bunch, (500-600 gms )finely chopped spinach (palak)
  • 2 medium size potatoes
  • 1/4 tsp red chilies
  • 1/4 tsp asafetida (hing)
  • 1/2 tsp salt /or salt to taste
  • 1/4 tsp baking soda
  • 2 tbsp Olive oil

Method :

Step 1.

Wash the spinach very well, finely chop and keep aside. Wash the potatoes, peel and cut into small cubes.

Step 2.

Heat the oil in a wok / kadahi and add the Asafetida. Fry for few seconds till pink in colour.

Step 3.

Add chopped spinach and potatoes to the asafetida seasoning. Add in the spinach salt , red chili powder and baking soda . Cover and cook on a slow flame till potatoes are well cooked and blended with the spinach. Serve hot with chapattis or any other Indian breads.

Health benefits of Spinach / Palak:

Spinach is an excellent food loaded with tons of nutrients and a low calorie package. Greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.

As per studies the possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

Ref. http://www.medicalnewstoday.com/articles/270609.php

Arbi / Colocasia Fry

Arbi/taro roots / Colocasia

PREP TIME:15 MINS

COOK TIME:15 MINS

 TOTAL TIME:30 MINS

COURSE:SIDE DISH

CUISINE:NORTH INDIAN

Ingredients:

  • 500 gm arbi Colocasia
  • 3 medium size onions/ 1 1/2 cup , sliced thin lengthwise
  • 1/2 tsp ajwain/
  • 2 tsp coriander powder
  • 1/2 tsp red chili powder
  • 1/2 tsp roasted cumin powder
  • 1 tsp amchoor / dry mango powder
  • 2-3 tbsp oil
  • 1 level tsp Salt / or salt to taste
  • 1 tbsp fresh coriander leaves, finely chopped

Method:

Step 1.

Thoroughly washes the Arbi/taro roots / Colocasia, drain it.

Step 2.

With the peeler , peel  each Arbi/taro roots / Colocasia and cut in to four thick slices lengthwise. Keep aside.

Step 3.

Peel, wash and slice onions lengthwise and keep aside.

Step 4.

Heat oil in a heavy bottom kadhai/ wok / or frying pan. Put ajwain in the hot oil, wait for few seconds for it to splutter, add onion slices and fry till light golden. Add coriander powder, cumin powder, salt, red chili powder saute for few seconds. Add the Arbi/taro roots / Colocasia slices, cover and cook on a medium flame, till well cooked.

Step 5.

Mix in amcoor powder,and keep the kadhai/ wok / or frying pan on low flame. Cover and leave to blend the masalas for couple of minutes, so that Arbi/taro roots / Colocasia, gets quoted well with the dry spices/masalas.

Step 6.

Serve Arbi/taro roots / Colocasia hot, garnished with fresh coriander leaves as a side dish, with Indian breads like chapattis, parathas etc.

 

Note:

While peeling the Arbi/taro roots / Colocasia , apply some oil to your fingers and peel to avoid any skin allergy.

While frying the spice powders, do so at the lowest flame. If need be you can switch off the gas. The spice powders,especially chili powder tends to burn quickly on a high heat.

Stir-Fried Arbi/taro roots / Colocasia is mildly spiced , light and crunchy with taste of Indian spices.

Arbi/taro roots / Colocasia is a good accompaniment with all Dals/ lentils.

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 Capsicum

capsicum-stuffed

Preparation time: 30 minutes

Cooking time : 15-20 minutes

Serves: 4

Level: Easy

Ingredients:

  • 2 Capsicums medium size
  • 150 gms Paneer /cottage cheese, grated
  • 2 medium size Onions, finely chopped
  • 2 tbsp green coriander leaves, washed well and very finely chopped
  • 3  medium size Potatoes, boiled and mashed
  • 8 cashew nuts coarsely ground
  • 6-8 Kishmish
  • 1/2 tsp Red chili powder
  • 1 tsp coriander powder
  • 1/2 tsp cumin seed roasted and powder
  • 2/3 tsp Salt- to taste
  • 2 tbsp Oil (Olive oil/any cooking oil)

Method:

Step 1.

wash the capsicum well, remove the tops of the capsicums and slice them from the center into two equal halves ( we will get four pieces)

Step 2.

Take water in a deep pan, bring it to boil, put capsicum halves in it. Boil for 4-5 minutes when capsicum colour changes, strain and keep aside.

Step 3.

Heat the oil in a kadhai/ wok/ heavy bottom pan Sauté the onions lightly, add  grated paneer ,dry fruit, mashed potatoes mix well and fry for 5-6 minutes.

Step 4.

Add coriander powder, cumin powder, amchoor powder, salt and  mix all the ingredients well.Add salt and chili powder, cook on slow fire for few  more minutes, switch off the stove and cool the mixture. Add chopped green coriander leaves.

Step 5.

Stuff the capsicum halves with the mixture. Take a non stick pan and  put some oil, heat and place the stuffed capsicum halves in the pan.Cook on slow fire till capsicum is well cooked on all side.

Step 6.

Serve hot with all Indian breads.

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Tori ki Sabji

Tori

Tori ki Sabji

Main Name: Zucchini
Biological Name: Cucurbita pepo
Hindi Name: Tori, Turai
Names in other Indian languages: Peerkan kai (Tamil), Oru pachakkari (Malayalam), Beera Kaaya (Telugu), Turiya, Ghisoda (Gujarati), Jhinge, Jhinga (Bengali), Dodke, Shira?e (Marathi), Janhhi (Oriya), Turai (Urdu), Tori (Punjabi)

Preparation time: 30 minutes

Cooking time: 45 minutes (slow fire cooking)

Cuisine : Indian, North Indian

Course: Main, Vegetables

Serves: 6

Ingredients:

  • 750 gms Tori/Turai/ Smooth or Sponge Gourd
  • 2 big size tomatoes ,chopped and pureed
  • 2 medium size Onions ,finely chopped
  • 1″ piece Ginger /adrak
  • 1/2 cup cream/ fresh malai
  • 1 level tsp Salt/ or salt to taste
  • 1/2 tsp turmeric powder
  • 1 level tsp chili powder or adjust to taste
  • 2 tsp Coriander / dhania powder
  • 1/4 tsp pepper powder
  • 1 tsp Cumin /geera
  • 2-3 tbsp Olive oil / or Pure ghee

Method:

 Step 1.

 Wash and peel the tories and cut them in small cubes. Keep aside.

Step 2.

Finely chop onions and puree tomatoes and keep aside.

Step 3.

 In a heavy bottom pan heat the oil, add cumin seeds, when cumin starts to splutter, add finely chopped onions in it.

Step 4.

Fry the onions till golden, add salt, chili powder, turmeric powder, coriander powder in it. Fry these spices for a minute.

 Step 5.

 Then add tori in it. Cover and cook till tori is soft, add tomato puree, grated ginger .

Step 6.

When tori, tomatoes are cooked and well blended (and 75% of water is evaporated) add malai / cream mix well, cook for couple of minutes more.

 Step 7.

Switch off the heat. Sprinkle it with pepper before serving. Serve hot.

Smooth or Sponge gourd:Tori crop

Health Benefits of Zucchini/Smooth or Sponge gourd:
  • Incredibly low in calories, zucchini makes a great way of filling your stomach without worrying about the calories being carried along with it. With just a couple of calories, you can include zucchini in your diet plan.
  • Regular consumption of cheesy, doughy foods with high sodium levels or other processed foods can leave your body yearning for water. With a high water concentration, vegetables like zucchini contribute to hydration, thereby fulfilling the body’s water requirement.
  • Vitamin C is a powerful antioxidant which is required by the body to prevent health conditions, like scurvy and other illnesses, including heart conditions and certain types of cancers. Zucchini is a great source of vitamin C that helps in overcoming the deficiency of this vitamin.
  • Zucchini contains dietary fiber which lowers cholesterol by attaching itself to bile acids which are produced by the liver from the cholesterol. Since the fiber binds so well to the bile acid to instantly digest fat, the liver is induced to generate more bile acid.
  • The high levels of vitamins A and C present in zucchini keep the cholesterol from oxidizing in the body’s blood vessels, thereby delaying the onset of atherosclerosis.
  • Dietary fiber is known for promoting healthy and regular bowel movements, which help in preventing carcinogen toxins from settling in the colon. Zucchini has dietary fiber present in high amounts which avoids the risk of different kinds of cancers.
  • Studies indicate that zucchini contains phytonutrients which assist in reducing the symptoms of benign prostatic hypertrophy (BOH), a condition where the prostate gland enlarges, resulting in complications with urination and sexual functions in men.
  • With the presence of magnesium in considerate amounts, zucchini helps in lowering the risk of heart attack and strokes to a great extent. Besides, it also contains folate which is necessary for breaking down the amino acid homocysteine, which when increased, can lead to heart attack and stroke.
  • Zucchini is ideal for people suffering from asthma and other respiratory allergies as it increases one’s immunity due to the high vitamin C content. Furthermore, it also helps in controlling the symptoms of any autoimmune disorders which can lead to internal inflammation of organs.

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

Palak Paneer/ Spinach with Cottage cheese

Palak paneer

Palak Paneer/ Spinach with Cottage chees

Hi friends! with nutritious spinach and cottage cheese, here is a yummy recipe for your party menu!

Preparation time: 20-25 minutes

Cooking time: 20-25 minutes

Servings : 4-6

Ingredients:

  • 200 gms paneer (fresh cottage cheese)
  • 750 gms spinach finely chopped
  • 3 onions (finely chopped)
  • 15 cloves garlic, finely chopped
  • 2 green chillies (can be added more as per your taste)
  • 2 tablespoon cream (alternate: fresh malai)
  • 1/2 teaspoon cumin
  • 2 tsp lemon juice
  • 2 tablespoon pure ghee or olive oil
  • 2/3 tsp level / or Salt to taste

Method:

 Step 1.

 Wash, remove the stems and cut spinach, pressure cook spinach with quarter cup water.The moment pressure is formed, switch off the stove. keep aside to cool.

Step 2.

 When cool, refresh in chilled water, blend spinach in a blender with the green chilies in, to a puree.

Step 3.

Cut the paneer into big cubes, take a nonstick pan and fry the paneer pieces lightly and keep aside.

Step 4.

Heat ghee or oil in a kadhai / wok or heavy bottom pan ,add cumin seeds. Add onion sauté until light golden brown, add garlic and sauté for half a minute. Add spinach puree, salt and when the curry comes to a boil, add the fried cubes of paneer/ cottage cheese and mix well. Cook for 3-5 minutes on low flame stirring frequently.

Step 5.

Stir in lemon juice. Finally add fresh cream.

Step 6.

 Cook for about five minutes on low flame. Serve hot with Chapaties/ lachcha parantha or any other Indian bread of choice!

Note: To get best results, do not overcook spinach, overcooking will change the bright green colour of the spinach and also the taste.

Paneer:

Paneer is a type of cheese. It is the Indian name for cottage cheese. Paneer, unlike other cheeses, has not been matured and it is rather bland. Paneer is a fresh and delicate cottage cheese made from whole milk in India. Paneer is rich in nutrients. It is a high protein food; it is often substituted for meat in many vegetarian entrees of Indian cuisine. It is commonly used in curried dishes. Paneer is quite easy to make at home. Bring 1 litres of fresh toned milk to the boil. Add one table spoon of vinegar or lemon juice or 5-6 table spoons of curd and stir well. The milk starts curdling, pore it in a clean muslin cloth, kept in a strainer. Leave it in the strainer and let it drain well. To form a thick rolled, formed dough like shape, place it under a heavy saucepan full of water or any other heavy object, for approx. 30 minutes. While making paneer from milk, retain the paneer water. This nutritious water can be used for making soft dough for chapattis or any other Indian breads, can be used to cook dals.

 Health benefits of Spinach / Palak:

Spinach is an excellent food loaded with tons of nutrients and a low calorie package. Greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.

As per studies the possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

Ref. http://www.medicalnewstoday.com/articles/270609.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.

 

Spicy Masoor Dal

 

Spicy Masoor dal

Spicy Masoor Dal

Hi friends! It is a delicious lentil made with tomato and spices. Masoor dal can be cooked in the combination of various other vegetables such as beans, cauliflower, green peas, etc. also.

Preparation time: 10 mins.
Cooking time: 10 mins.
Serves 6
Ingredients:

  • 1/2 cup masoor /whole red lentil, husked masoor whole
  • 2 medium size onions, finely chopped
  • 2 medium sized tomatoes, finely chopped
  • 1 1/2″ piece ginger , finely grated
  • 1/4 tsp asafetida
  • 1 tsp coriander powder
  • 1/4 tsp garam masala
  • 1 level tsp salt / or salt to taste
  • 1 tbsp olive oil
  • 1 1/2 tbsp pure ghee
  • 1 tbsp coriander /dhania/Cilantro, finely chopped for garnishing

For Tempering:

  • 12 cloves garlic, finely chopped
  • 1 medium size onion, finely sliced

Method:

Step 1.

Wash the masoor dal very well, soak in 500 ml water for fifteen minutes.

Step 2.

In a pressure cooker, take Olive oil heat add cumin . When cumin starts to crackle, add asafetida fry for a few seconds, till it is light pink in colour. Add the chopped onions, add the tomatoes, fry for 3-4 minutes.

Step 3.

Add coriander, turmeric, chili powder, fry for few seconds, add soaked dal with water, salt and close the lid, cook on high flame, after the pressure is formed, reduce heat to low flame, cook for one minute only. Cool the pressure cooker to room temperature.

Step 4.

Open the lid of pressure cooker, take out the dal in a medium size bowl. Heat the ghee in a pan add the sliced onions sauté for 4-5 minutes, till light golden.

Step 5.

Add the finely chopped garlic, fry for 3 to 4 minutes, add gram masala, fry for few seconds.

Step 6.

Put the above tempering in to the dal . Serve hot, garnished with chopped coriander. It is very delicious spicy dish. Serve with all Indian breads or boiled rice.

Health benefits of Masoor dal:

Packed with protein, fiber, iron, folate, and other important nutrients, lentils are the storehouse of nutrition offering you numerous health promoting benefits and longevity as well.Masoor dal is an ideal food addition to your weight loss diet because it is low in fat and contains high amounts of fiber. Eating fiber rich foods controls your appetite by giving you the feeling of fullness which lasts for a long period of time. Masoor dal helps in loseing weight, protects the heart, and is good for diabetics.

Red lentils improve digestive health, reduce cancer risk,boost your immune power,reduce inflammation,and are healthy for eyes.Red lentils boost energy,and is good for strong bones and teeth.

Ref. http://www.valuefood.info/food/natural-food/nutrition-health-benefits-pulses-cereals/benefits-of-red-lentils-masoor-dal/

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 and Lobiya /Black eyed beans

 Moong sabut        Black eyed beans

Hi friends! Enjoy this high protein Moong sabut / Whole green gram/Mung beans, cooked with Lobiya / Black eyed beans .

Cook time: 25 minutes

Servings: 6

Ingredients

  • 1/2 cup moong sabut /whole green gram
  • 1/2 cup Lobiya / Black eyed beans
  • 1 tsp cumin seeds
  • 1/4 tsp hing/ asafetida
  • 2/3 tsp chilli powder
  • 1 tsp turmeric
  • 2 tsp powdered coriander seeds
  • ½ tsp of fenugreek seeds
  • 1 tsp salt
  • 2 tsp finely chopped ginger
  • 2 tbsp oil
  • 2 tbsp pure ghee
  • 500 ml water

 For seasoning

  • 2 Medium size onions finely chopped
  • 2 Medium size tomatoes finely chopped
  • 2 tsp fresh garlic paste
  • 1/4 tsp garam masala

Method:

Step 1.

Wash the black-eyed beans and Moong sabut and keep aside.

Step 2.

In a pressure cooker, put two table spoon oil in it, and heat, when heated put hing/ asafetida and wait till it turns light pink in colour. Add cumin seed/ geera, when it starts spluttering , put coriander powder, fry it for a few seconds. Add black-eyed beans and Moong sabut along with water, salt, ginger and turmeric, chili powder.

Step 3.

Pressure cook for twenty-five minutes, on reduced heat and switch off the heat. Wait for it to cool.

Step 4.

Heat the ghee in a pan, add the cinnamon stick and fry for few seconds, add the onions. Fry till the onion turns golden add , add the fenugreek seeds fry for few more seconds, add the tomato paste. Cool and grind this masala to a paste. Put paste in the pressure cooked black-eyed beans and Moong sabut mix, bring to a boil, and then simmer for about 10 minutes. The consistency of the dal can be adjusted by increasing or decreasing water.

Step 5.

Add the, garam masala ,lime juice and mix well.

Step 6.

Serve hot garnished with the coriander leaves with chapattis, paranthas and all rice preparations.

Possible Health Benefits of Black-eyed peas/ Cow peas / lobiya:

Black-eyed peas have so many health benefits here are a few of them:

  • Aids the digestive system and the colon: Due to its high fiber content it helps with elimination and keeps cancer at bay. Fiber is a nutrient that helps regulate your digestive system, and increasing your intake could help alleviate constipation and symptoms of irritable bowel syndrome. Fiber also helps keep your cholesterol levels healthy by preventing cholesterol from being absorbed into your bloodstream, which reduces your risk of developing heart disease. Additionally, high-fiber foods keep you feeling full, since they are digested slowly — which is important for weight control.
  • Good for the heart: It contains fiber, flavonoids no cholesterol and therefore is advantageous for the heart.
  • Good for the stomach: It helps with problems associated with the stomach, pancreas as well as spleen.
  • Helps in weight loss: Low in fat and calories makes them a nutritious accessory for a weight-loss diet plan. A diet which is lower in fat and calories can help you slim down, avoids putting on weight and safeguards you from numerous health problems, which includes cardiovascular disease, diabetes and also depressive disorders.
  • Helps with the bladder: It has been confirmed to be useful in reducing blockages or even discomfort related to urination problems.
  • Lowers cholesterol level: Cowpeas are well known because of their capability to reduce the plasma cholesterol within your body. This really is aided by them being recognized like an excellent method of obtaining proteins as well as dietary fibers, and it has a comparatively lower glycemic index.
  • Rich in anti-oxidants: The anti-oxidation property restricts the growth of the cancerous cells within the body.

Ref.https://godshealingplants.wordpress.com/2013/12/30/black-eyed-peas-health-benefits/

Health Benefits of Mung Beans:

1. Can Help Lower High Cholesterol Levels and Protect Against Heart Disease

Mung beans have the ability to regulate cholesterol levels because their antioxidants act like potent free-radical scavengers, reversing damage done to blood vessels and lowering inflammation. Mung beans are a great addition to any anti-inflammatory diet thanks to their ability to keep arteries clear and to improve circulation.

2. Helps Lower High Blood Pressure

Mung beans nutrition include the ability to fight another significant cardiovascular disease risk factor: high blood pressure.

3. Contains Antioxidants That Fight Cancer Development

High levels of amino acids — oligosaccharides and polyphenols — in mung beans are thought to be the main contributors to their antioxidant power that can fight cancer development.

4. Can Help Prevent or Treat Type 2 Diabetes

Strong evidence exists that mung beans nutrition has a significant anti-diabetic effect and can naturally help prevent or treat cases of type 2 diabetes.

5. Provide a High Source of Protein

Mung beans nutrition includes a very impressive amount of protein for a plant, with about 20–24 percent of their chemical structure being amino acids (protein). Mung beans nutrition is also rich in other essential amino acids, including leucine, isoleucine and valine, which can be combined with other plant sources (like whole grains or some vegetables) to make a “complete protein.” Their highly absorbable protein content makes them a smart choice for vegans or vegetarians, especially considering how many other nutrients they add to someone’s diet.

6. Boosts Immunity and Protects Against Infections and Viruses

Mung beans nutrition contains a range of phytonutrients that are considered anti-microbial and anti-inflammatory, helping them to increase immunity and fight harmful bacteria, viruses, colds, rashes, irritations and more. Mung beans promote a healthy balance of bacteria within the digestive tract, which helps with nutrient absorption and immune defense.

Ref. https://draxe.com/mung-beans-nutrition/

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.