Baingan Aloo Sabzi

IMG_3821.jpgBaingan Aloo Sabzi

Hi Friends! Some facts about eggplant :

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

Prep Time: 0-5 minutes

Cook time: 11-15 minutes

Serve: 4

Level Of Cooking : Easy

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3

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

Note:

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

Possible health benefits:

Eggplants are rich in fiber and antioxidants.

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

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

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

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

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

1) Heart health

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

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

2) Cancer

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

3) Cognitive function

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

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

4) Weight management and satiety

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

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

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

5) Liver health

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

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

Nick’s kitchen medical Disclaimer:

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

 

Bottle Gourd curry

 Bottle gourd Ghiya delicious

Bottle gourd  curry

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

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

Ingredients

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 6.

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

Health Benefits of Bottle gourd/ Lauki/Doodhi:

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

Stir fry Cabbage

Cabbage stir fry.jpg Stir fry Cabbage

Cabbage is considered world’s healthiest food. It is also a very good source of manganese, dietary fiber, potassium, vitamin B1, folate and copper. Additionally, cabbage is a good source of choline, phosphorus, vitamin B2, magnesium, calcium, selenium, iron, pantothenic acid, protein, and niacin.
Hi friends! here is an extremely easy to cook and delicious recipe with cabbage.

Preparation Time : 10 minutes

Cooking time : 15 minutes

Cuisine: Indian

Course: Main

Level Of Cooking: Easy

Serves: 4

Ingredients:

  • 250 gms Cabbage, finely chopped
  • 1/2 cup fresh coconut gratings
  • 1 sprig curry leaves
  • 2 tbsp Oil
  • 1 tps Mustard seeds
  • 1/4 tsp Asafetida / hing powder
  • 1/2 tsp Red chili powder
  • 1/2 tsp Salt

Method:

 Step 1.

 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 Asafetida / hing, when it turns light pink in colour add mustard seeds. When mustard starts crackling add curry leaves. Stir and sauté for few seconds.

Step 3.

Add cabbage ,chili powder and salt and stir fry on high flame for five minutes. Reduce the heat to low flame and let the cabbage cook for five more minutes.

Step 4.

Add grated coconut and mix it well and cook for another two -three minutes. Serve hot with rice or Indian bread of choice!.

 

Health benefits of Cabbage:

Cabbage, being rich in iodine, helps in proper functioning of the brain and the nervous system, along with keeping the glands of the endocrine system in proper condition. It is good for the brain and is useful in the treatment of neural disorders such as Alzheimer’s disease. The various other nutrients present in cabbage, such as vitamin-E, keep the skin, eyes and hair healthy. The calcium, magnesium, and potassium found in cabbage is very useful for a wide range of health benefits. Cabbage can also be used for the treatment of varicose veins, leg ulcers, peptic and duodenal ulcers.

Basically, that very common component of your Chinese dishes could be a miraculous addition to your diet. Don’t be afraid to add cabbage to your daily diet, whether it is in your soup or salad, and that small change will help you live a healthier and longer life.

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

 

Baby Potatoes

 

Fried Baby PotatoesBaby potatoes

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

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

Prep time: 5 minutes

Total Cook time: 20 minutes

Serves: 4
Cuisine: Indian

Category: Side dish

Ingredients:

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

Method:

Step 1.

In a pressure cooker wash and put baby potatoes add three cups of water and close the lid. Place the cooker on high flame, the moment full pressure is formed, reduce the heat to low flame. After five minutes switch off the stove. When pressure cooker cools down to room temperature open the lid and take out the potatoes, peel the skin and keep aside.

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Note:

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Methi Aloo

Methi Aloo NG

Methi Aloo /Potatoes with 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 only for the flavour, the leaves have herb nutrition value in them.

Hi friends ! Methi Aloo is a delicious dish made with fenugreek leaves, potatoes and a combination of spices. Fenugreek is a green leafy vegetable with a unique taste that is packed with nutrients. There are many health benefits of fenugreek. This dish is delicious in addition to being healthy!

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Serves : 4

Cuisine : Indian

Course : Main

Ingredients

  • 400 gms fenugreek leaves, finely chopped
  • 2 medium size potatoes peeled , cut into small cubes( about 1 cup of cubed potatoes)
  • 1/8 teaspoon asafetida/hing
  • 1/2 teaspoon red chili powder
  • 3 tbsp mustard oil
  • 2/3 level tsp salt / or salt to taste

 Method:

Step 1.

Wash peeled and cut the potatoes in small cubes and soak them in water. Wash the Methi /fenugreek leaves and chop them finely, keep aside.
Step 2.

Heat the oil in a wok / heavy bottom pan over high flame. When a little smoke starts emitting from the oil mustard oil is ready reduce the flame to low.

Step 3.

Add asafetida powder and then add finely chopped methi / Fenugreek leaves ,potatoes stir. Add red chili powder, and salt. Mix it well and cook uncovered for the first 8-10 minutes on slow flame.

Step 4.

Now cover and cook until potatoes are tender and well blended with Methi /Fenugreek leaves it should take about 12-15 minutes. Keep stirring intermittently .

Step 5.            

After potatoes cooked well, switch off the stove. Serve Methi Aloo hot with any Indian bread of choice.

Nutritional Benefits Of Fenugreek Leaves:

So, when we talk about the benefits of fenugreek we are particularly referring to its greener parts. Here are a few good health tips related to fenugreek. Nutritional Benefits Of Fenugreek: Fenugreek leaves are basically a kind of green leafy vegetables unless you dry them for storage (kasuri methi). So they will give you all the goodness associated with green vegetables. The fresh leaves of the Methi plant have a slightly bitter under taste and can be cooked just like we cook spinach. It is a very good source of iron. That is why fenugreek, both its seeds and leaves are considered medicinal for curing anemia. In fact, even if you follow standard medicine, patients with low hemoglobin count are usually put on a diet of fenugreek and other vegetables like spinach and lettuce. Fenugreek has herb nutrition in it. If you crush the fresh leaves of Fenugreek or make a glass of juice out of them, it could be the perfect health drink to control the hormonal level of insulin in the blood. Fenugreek is a kind of similar to bitter gourd when we consider the bitter taste and properties of regulating insulin. It is a must note point for diabetics. Fenugreek could give competition to Spinach as a rich source of vitamin K. Commonly spinach is the traditional answer to all your vitamin K needs but fenugreek has almost as much or more of this vital nutrient. It is a very good source of roughage because is basically comprised of leaves. It will fulfill your body’s fibre requirements abundantly. Traditionally methi or fenugreek is supposed to be very beneficial to people who have a persistent problem of constipation. This is because they supply the missing ‘bulk’ to your faeces and thus make bowel movements smooth. 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. Read more about: health benefits, nutrition

Read more at: 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.

 

 

Masala Kamal Kakri/ Lotus stem

Kamal kakadi masala 1Masala Kamal Kakri/ Lotus stem

Lotus Stem. Hindi Name: Bhein or Kamal Kakri. Also known as lotus root it is a root vegetable from India and China, used widely in Indian, Chinese and Japanese food. They are the edible parts of the lotus flower which is found under water. It is usually crunchy and is fairly sweet and has a flavor like water chestnut

Crunchy, delicate flavored, lotus root is an edible rhizome (root) of lotus plant. Almost all the parts of the plant: root, young flower stalks, and seeds are being used in the cuisine.

Lotus is herbaceous, perennial aquatic plant belonging to Nelumbonaceae family. Scientific name: Nelumbo nucifera. It is popular as renkon in the Japan. Since centuries, lotus has held high esteem in the far East regions, especially in Chinese and Japanese cultures.Also known as lotus root it is a root vegetable from India.It is usually crunchy and  has a flavor like water chestnut. It has a delicate flavor.

Hi friends!  Here is delicious , easy , never failing recipe of mine with thinly sliced Lotus stem cooked in a variety of masalas. You will like to have this dish on your menu regularly.

Ingredients:
    • 200 gm lotus stems
    • 1 tsp ginger, finely grated
    • 1 tsp cumin seeds
    • 2 tsp coriander seeds
    • 1 tsp cumin seeds
    • 1/4 tsp asafetida
    • 1/2 tsp chili powder
    • 2 tsp Amchoor /dry mango powder
    • 1/2 tsp garam masala
    • 1/2 cup yoghurt 1/2 tsp salt or /Salt to taste
    • 2 tbsp Olive oil or any other cooking oil
    • 2 tsp Cilantro /coriander leaves, finely chopped

Method :

Step 1.

Lightly peel / scrape off the outer layer of the lotus stems and wash well as they are generally caked with dry mud.

Step 2.

Cut the stems into diagonal, 1/4 cm thick slices. Keep aside

Step 3.

In a pressure cooker take one cup water and add the sliced lotus stems. Close the lid and place the cooker on high flame. The moment full pressure is formed reduce the heat to low flame. After fifteen minutes switch off the stove. when cooker cools to room temperature, open the lid and take out the lotus stem slices in a bowl.

( If there is no pressure cooker available, boil in 5-6 cups of water simmer till tender. Takes about 30-45 minutes. Drain and cool. )

Step 4.
In a grinder take ginger grated, 1 tsp cumin seed and two tsp coriander powder, add quarter cup of water. Grind the ingredients to a fine paste. Keep aside.

Step 5.

Take heavy bottom pan/ wok / kadahi add oil to it when it is little hot add asafetida to it. when asafetida is light pink in colour, add cumin seeds.
Step 6.

When cumin starts crackling add the ground ingredients (step 4), fry for few seconds. Add the steamed / cooked Lotus stem slices (step 3), amchoor / dry mango powder to the mixture, and stir well.

Step 7.

Add the whisked yoghurt and the garam masala powder cook over high flame, bring it to boil , reduce the heat and cook for ten minutes on low flame, gravy thickens. Switch off the stove.

Step 8.

Serve hot, garnished with finely chopped fresh coriander leaves with any Indian bread of choice.

Health benefits of Lotus root:

Lotus stem is very healthy being a great source of dietary fiber. It contains minerals like copper, iron, zinc, magnesium and manganese. It boosts the production of red blood cells. It has a high content of vitamin C which helps to protect our body from scurvy and increases immunity.

  • Lotus root is one of the moderate calorie root vegetables. 100 g root-stem provides about 74 calories. Nevertheless, it composed of several health benefiting phyto-nutrients, minerals, and vitamins.
  • Lotus rhizome is very good source dietary fiber; 100 g flesh provides 4.9 g or 13% of daily-requirement of fiber. Dietary fiber together with slow digesting complex carbohydrates in the lotus root help reduce blood cholesterol, sugar, body weight and constipation conditions.
  • Fresh lotus root is one of the excellent sources of vitamin C. 100 g root provides 44 mg or 73% of daily-recommended values. Vitamin C is a powerful water soluble anti-oxidant. It is required for the collagen synthesis inside the human body. Collagen is the main structural protein inside the body, required for maintaining integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps the body protect from scurvy, develop resistance against viral infections, boosting of immunity, wound healing and to scavenge cancer causing harmful free radicals from the body.
  • In addition, the root contains moderate levels of some of valuable B-complex group of vitamins such as pyridoxine (vitamin B-6), folates, niacin, riboflavin, pantothenic acid, and thiamin. Pyridoxine (vitamin B-6) acts as a coenzyme in the neuro-chemical synthesis in the brain which influences mood. Adequate pyridoxine levels help control nervous irritability, headache, and tension. It also cuts heart-attack risk by controlling harmful homocysteine levels in the blood.
  • Further, the root provides healthy amounts of some important minerals like copper, iron, zinc, magnesium, and manganese. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as cofactors for this enzyme are manganese and zinc). Along with iron, it is also required in the production of red blood cells.
  • Crunchy, neutral yet delicate flavor of root lotus is because of its optimum electrolyte balance. It composes agreeable ratio of sodium to potassium at the value 1:4. While sodium gives sweet taste to the root, potassium acts to counter negative effects of sodium by regulating heart rate and blood pressure.

Ref. http://www.nutrition-and-you.com/lotus-root.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.

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.