Hi friends ! as promised, one more delicious nutritious summer salad recipe! This is a simple healthy and yummy recipe .
Cooking Time: 5 minutes
- 1 cucumber, small
- 1 tomato
- 1/2 cup Green gram sprouts
- 1 tbsp hung curd
- 1 clove garlic, finely mashed
- 2walnuts, broken into tiny pieces
- 1/4 tsp mustard paste
- 1/2 tsp sugar (optional)
- 1/4 tsp black pepper powder
- 1/2 tsp salt or / salt to taste
Steam the green gram sprouts with 1/4 tsp salt in a pressure cooker, the moment full pressure is formed switch off the stove. Let the cooker cool to room temperature, open the lid and remove the sprouts into a bowl.
Take the cucumber and peel off the skin, cut it into tiny cubes keep aside.
Take the tomato, slice the tomato vertically (from stem top to bottom) into four quarters. Use a sharp knife to carefully slice the seeds away from the tomato flesh. Discard the seeds. Cut the tomato quarters into tiny pieces.
Now add hung curd, cubed cucumber, cubed tomato, garlic paste, sugar, black pepper powder, mustard paste , remaining 1/4 tsp salt, to the steamed sprouts. Mix well and serve garnished with walnut pieces.
Note: Hung Curd is yogurt drained of all its water. Here’s how to make it at home.
Hung curd making at home:
Take a sieve over a container, put the curd in it and let it drain till all the extra liquid had drained out from the curd and just a thick mass of curd cheese remains.
Health benefits of Cucumber
- It is one of the very low calorie vegetables; provide just 15 calories per 100 g. It contains no saturated fats or cholesterol. Cucumber peel is a good source of dietary fiber that helps reduce constipation, and offers some protection against colon cancers by eliminating toxic compounds from the gut.
- It is a very good source of potassium, an important intracellular electrolyte. 100 g of cucumber provides 147 mg of potassium but only 2 mg of sodium. Potassium is a heart friendly electrolyte helps bring a reduction in total blood pressure and heart rates by countering effects of sodium.
- Cucumbers contains unique anti-oxidants in moderate ratios such as ß-carotene and a-carotene, vitamin-C, vitamin-A, zea-xanthin and lutein. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes. Their total antioxidant strength, measured in terms of oxygen radical absorbance capacity (ORAC value), is 214 µmol TE/100 g.
- Cucumbers have mild diuretic property, which perhaps attributed to their free-water, and potassium and low sodium content. This helps in checking weight gain and high blood pressure.
- They surprisingly have a high amount of vitamin K, provides about 17 µg of this vitamin per 100 g. Vitamin-K has been found to have a potential role in bone strength by promoting osteotrophic (bone mass building) activity. It also has established role in the treatment of Alzheimer’s disease patients by limiting neuronal damage in their brain.
Top 10 Health Benefits of Sprouts
- Sprouts develop immunity against various diseases.
- Sprouts are full of antioxidants that contend free radicals and act as a panacea for many diseases.
- Excellent source of vitamins and minerals.
- The Starch present in Sprouts converts into glucose, fructose and maltose thereby enhances the digestibility and thus make it the superb food.
- Quite useful in getting rid of addictions because these suited to drug addicted people.
- Nutrients percentage of Vitamin C, Iron, Riboflavin, Niacin and Phosphorous increase after sprouting.
- Fenugreek (Dana methi) with curative powers treats Diabetes Mellitus and Rheumatoid Arthritis.
- Gram sprout increases vigour and vitality.
- These are rejuvenating foods.
- Sprouts are fresh and entirely living food. They are easily digestible, assimilated easily and provide quick energy.
Benefits of Tomatoes
The beautifully sweet but brightly acidic flavor of a tomato picked fresh from the garden makes for a tasty treat. But in addition to their vibrancy and flavor, tomatoes—especially organic tomatoes—are packed with nutrition, including a variety of phytochemicals that boast a long list of health benefits.
Tomatoes are an excellent source of lutein, zeaxanthin, and vitamin C (which is most concentrated in the jelly-like substance that surrounds the seeds), as well as vitamins A, E, and the B vitamins, potassium, manganese, and phosphorus. Some lesser-known phytonutrients in tomatoes include:
- Flavonols: rutin, kaempferol, and quercetin
- Flavonones: naringenin and chalconaringenin
- Hydroxycinnamic acids: caffeic acid, ferulic acid, and coumaric acid
- Glycosides: esculeoside A
- Fatty acid derivatives: 9-oxo-octadecadienoic acid
Tomatoes are also a particularly concentrated source of lycopene — a carotenoid antioxidant that gives fruits and vegetables like tomatoes and watermelon a pink or red color.
Lycopene’s antioxidant activity has long been suggested to be more powerful than other carotenoids such as beta-carotene, and research suggests it may significantly lower your risk for stroke and cancer.
It’s estimated that 85 percent of dietary lycopene in North Americans comes from tomato products such as tomato juice or tomato paste.3 In addition to lowering your risk for stroke, lycopene from tomatoes (including unsweetened organic tomato sauce) has also been deemed helpful in treating prostate cancer.
If you consume ketchup, choose organic ketchup as it’s been found to contain 57 percent more lycopene than conventional national brands.4 You should always store your tomatoes at room temperature; ideally, only store them in glass to reduce your BPA and phthalate exposure.
It would also be wise to cook any canned or bottled tomatoes as they tend to accumulate methanol very similar to aspartame. However, if you heat the tomatoes, the methanol is highly volatile and will boil away.
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.