Mung beans and chana Dal

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 Moong sabut       +          Chana dal

Moong chana 3

Mung Beans / Whole green gram, cooked with chana dal / gram dal

Hi friends! Nutritious, tasty combination and very commonly used in the Indian cuisine.

Servings: 6

Cook time: 25 minutes

Ingredients

  • 1/2 cup moong sabut /whole green gram
  • 1/2 cup Chana dal / Bengal gram dal
  • 1 tsp cumin seeds
  • 1/4 tsp hing/ asafetida
  • 2/3 tsp chilli powder
  • 1 tsp turmeric
  • 2 tsp powdered coriander seeds
  • 1 tsp salt
  • 2 tsp finely chopped ginger
  • 1 tbsp lime juice
  • 2 tbsp oil
  • 2 tbsp pure ghee
  • 500 ml water

 For seasoning

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

Method:

Step 1.

Pick, clean and wash the dals very well, 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 dals , water, salt, ginger and turmeric, chili powder.

Step 3.

After the pressure is formed, reduce the heat and let it cook for twenty-five minutes. Switch off the heat. Keep to cool.

Step 4.

Heat the ghee in a pan, and add the onions. Fry till the onion turns golden add garam masala. Put the seasoning in the dal, 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, lime juice and mix well. Serve hot garnished with the coriander leaves.

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/

Health benefits of mixed lentils / dals:

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.
Bengal Gram Dal 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.
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.

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

Ref: http://www.boldsky.com/health/nutrition/2013/ten-types-of-dals-their-health-benefits-035300.html#slide20023

Nick’s kitchen medical Disclaimer:

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

 

 

Moong Dal Vada

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Moong dal pakori with muli

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

Serving : 6

Cooking time: 20 Minutes

Ingredients:      

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

Moong Pakori Raita

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Bundi raita     moong dal pakori   Moong Pakori Raita

Hi friends! Here is a simple,delicious and very healthy recipe of an Indian side dish of yogurt/curd/Dahi containing fried lentil balls and spices.

Serving: 6

Dal soaking time: 3-4 hours

Cooking time: 30 minutes

Ingredients:      

 For Pakori

  •  1 cup soaked overnight ( or for  at least 3-4 hours) dhuli moong daal (husked green gram)
  • 1  tsp red chili powder / or add more to taste
  • 1/2 tsp cumin seeds/ geera
  • 1 level tsp salt or/ salt to taste
  • 1 tsp adrak (ginger) finely grated
  • Oil for deep-frying

For Raita

  •  1 liter Curd/ yogurt
  • 1 tsp roasted and powdered cumin seeds/ geera
  • 1/2 tsp black pepper powder
  • 1 tsp salt / or salt to taste

Method:

Step 1.

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

Step 2.
Heat the oil and drop teaspoonfuls into the hot oil and fry the pakoris, fry to a golden color, strain and keep aside on a paper kitchen towel till all the pakoris are fried.

Step 3.

Soak the pakoris in water for ten minutes. Then take out the pakoris from water and gently squeeze out the water and keep aside.

Step 4.

Whisk the curd/ yogurt in a bowl very nicely. Mix salt, roasted geera powder, pepper, add the ready pakoris to the curd. Mix well, refrigerate till served.

Note: Imali /tamrind, khatti meethi chutney, goes very well with this Raita.

Curd Cooking tips:

A bowl of fresh curd and dal pakori (Raitas)is a great accompaniment to lunches and dinners.  Add sour curd to salads which make it taste better.

Sour curd is added to vegetable curries instead of tomatoes to make it rich and delicious.

Health benefits of curd:

Being rich in calcium, curd is good for the health of bones as well as the teeth. For those who have difficulty in the digestion of lactose in milk, yogurt is an important source of calcium. Curd contains an enzyme which breaks down lactose to aid proper digestion.

Curd / Yogurt is rich in vitamin D which helps our body to absorb and use calcium.

Curd / Yogurt helps you feel fuller and is thus, a very good snack for those trying to lose weight.

Eating  curd / yogurt on a regular basis can help absorb the nutrients in other foods as well.

Ref. http://www.thehealthsite.com/fitness/9-reasons-curd-is-great-for-your-health/

Health benefits of moong dal:

Among other moong dal nutrition benefits, this dal is a good source for a variety of vitamins and minerals.  Provides folate (vitamin B9). Moong dal also provides significant amounts of thiamine (vitamin B1), as well as vitamin B5 and vitamin B6. In addition to this, it contains high levels of the minerals iron, magnesium, manganese, phosphorus, and zin.

A great moong dal nutrition benefit is the amount of fiber it has.

Moong beans are packed with protein.

Moong dal can be a great, nutritious addition to a balanced diet. It is a healthy meal that provides high levels of protein and fiber while containing relatively few calories and little fat.

Ref.http://weightloss.answers.com/nutrition/5-nutrition-facts-for-moong-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.

 

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Mung dal with Lauki

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Moong dal giyawali

       Mung dal with Lauki/bottle gourd

Hi friends! Mung dal with Lauki/bottle gourd is a delicious combination of lauki and lentils. It is a delicious Indian recipe served Indian cuisine.

Preparation Time : 10-15 minutes

Cooking time : 5-8 minutes

Servings : 6

Cuisine North Indian

Course Dals / lentils

Level Of Cooking Easy

Ingredients

  • 1 (500gms approx) bottle gourd small (lauki/Ghiya),peeled and cubed
  • 1 cup husked green gram dal (dhuli moong dal),soaked for 3-4 hours
  • 1 big size Onion (finely chopped)
  • 1 “piece Ginger/ adrak, finely grated
  • 1 tsp Cumin seeds/ geera
  • 2 tsp Coriander/ dry dhaniya powder
  • 1/4 tsp Asafetida
  • 1/2 tsp Turmeric
  • 1/2 tsp Red chili powder
  • 1 level tsp Salt / or Salt to taste
  • 750 ml water
  • 2 tbsp Olive Oil/ pure ghee
  • 2 tbsp fresh coriander leaves, finely chopped – (for garnishing)

Method

Step 1.

Wash well and soak the Moong dal in three glasses of water for 3-4 hours (same water is used while cooking the dal). keep aside.

Step 2.

Heat oil/ ghee in the pressure cooker, asafetida, when turns pink, add cumin seed, when cumin starts to splutters add coriander powder. 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 the lauki cubes, 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 gram masala fry for a few seconds.

Step 5.

Add this seasoning to the dal and mix well. Garnish it with fresh finely chopped coriander leaves.

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 lauki/ Ghiya/ bottle gourd is very delicious and a healthy recipe.

Health Benefits of Yellow Mung dal:

1.It is good source of protein and dietary fiber.

2.It is low in fat and rich in potassium ,calcium and B complex vitamins.

3.It is easy to digest and not like other pulses which are heavy for digestion.

4.Dietician always recommend to eat fibrous lentils at least three times a week.

5.The fiber in these lentils help to decrease high cholesterol.

6.Mostly this dal is cooked for sick persons in home as it is easily digestible.

 Possible health benefits of Bottle gourd /lauki/Ghiya:

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.

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

Nick’s kitchen 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 Tomato chutney

~ saanjhachullha ~ Leave a comment

 

DSC01902

Tomato chutney-1

Hi Friends! Here is the recipe of spicy, tangy and flavorful tomato chutney  Tomato chutney you will enjoy with idli, dosas.

Prep time: 10 minutes

Cook time: 12-15 minutes

Cuisine: South Indian

Serves: 3-4

Ingredients :

  • 3 medium size onions
  • 3 medium size tomatoes
  • 1 tsp urad dal/ husked black gram dal
  • 1 red chili
  • 1/4 tsp of asafetida / hing
  • 1 small marble size tamarind ( without seeds, soaked in 1/4 cup of water for 1 hour)
  • 1 tbsp Olive oil
  • 1/2 tsp low sodium salt / or salt as required
  • 1/2 tsp mustard seeds
  • Few fresh curry leaves
  • 1/4 cup water or as required for grinding the chutney(if required to run the grinder)

Instructions:

Step 1.

Peel, wash and chop the onions , keep aside. Chop washed tomatoes and keep them aside.

Step 2.

Take a pan heat the oil add the urad dal and when it starts to change colour, add asafetida , red chili. Fry for few more minutes till the urad dal becomes golden.

Step 3.

Add the onions and sauté till golden, add the tomatoes ,and salt. Cover and cook till the tomatoes become soft, and are cooked.

Step 4.

Cool the onion tomato mixture, add the seedless tamarind and grind in the grinder. Add water if required for grinding.

Take out the chutney in a serving bowl.

For tempering:

Heat a pan with a tea spoon of oil, put mustard seeds. When mustard starts crackling add few curry leaves. Switch off the heat and spread the tempering on the tomato chutney.

This chutney goes very well with idli, dosas or vadas.

The Health Benefits of Eating Cooked Tomato :

Cooked tomato products can be many different things, including stewed tomatoes, tomato paste, tomato sauce and ketchup. Tomatoes fall into the category of red and orange vegetables, and the Dietary Guidelines for Americans 2010 recommends people eat more of them. While there are plenty of nutritious components in tomatoes, recent research has focused on specific phytochemicals such as lycopene, which occurs at higher levels in cooked tomatoes than in any other food.

Tomato Nutrition

Tomatoes are a low-calorie food, with only 33 calories in a large tomato. Tomatoes are high in vitamins C, A and K. They also contain high levels of potassium and manganese. Tomatoes are also a good source of fiber, which helps keep the digestive tract healthy by increasing stool bulk and preventing constipation. While cooking often reduces the levels of vitamins in tomatoes, some of these beneficial components remain intact. The tomato skins contain fiber and nutrients as well, so cooked tomato products with the skin are better than those without it.

Lycopene and Health

One of the most beneficial components in the tomato isn’t a vitamin or mineral, but the phytochemical lycopene. This compound, which gives tomatoes their distinctive red color, acts as an antioxidant in the body. Consuming high levels of lycopene can lower the risk of heart disease and certain types of cancer. Cooking tomatoes for two minutes, a quarter-hour and a half-hour boosts the lycopene levels in tomatoes by 6, 17 and 35 percent, respectively, according to research published in the “Journal of Agriculture and Food Chemistry” in May 2002.

Cholesterol-Lowering Properties

A Meta-Analysis published in the April 2011 issue of “Maturitas” found that cooked tomato products could lower cholesterol at levels comparable to prescribed statins. Doses of 25 mg of lycopene a day lowered cholesterol levels by about 10 percent, according to the research. Getting this much lycopene from fresh tomatoes can be difficult, but it is easy to get this amount from tomato sauce or other cooked tomato products.

Nick’s kitchen medical Disclaimer:

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

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Kadhi

~ saanjhachullha ~ 1 Comment

 

Kadhi 1           boiled rice

Preparation Time: 15 mins
Cooking Time: 30 mins
Serving : for  6

Ingredients:

For Pakoras

  • 1 1/2 cup besan /bengal gram flour
  • 2  medium onion/ 1 cup , finely chopped
  • 1 tablespoon Kasuri methi
  • 1/2 teaspoon carom seeds /ajwain
  • 1 tsp red chili powder
  • 1/2 level teaspoon baking powder
  • 1 level teaspoon salt / or salt to taste
  • oil for deep frying

For Kadhi:

  •  2 cup curd / yogurt
  • 1/2 cup besan /bengal gram flour
  • 1/2 teaspoon turmeric powder /haldi
  • 1 teaspoon red chilli powder
  • 2 teaspoon dry mango powder / amchoor
  • 1/2 tsp cumin/ geera powder ,roasted and powdered
  • 1 tsp salt/or to taste
  • 1 teaspoon ginger paste
  • 12 pods of Garlic
  • 1 cup finely chopped onion
  • 500 ml water

 For Tempering:

  •  2 tablespoon cooking oil
  • 1 teaspoon  fenugreek /methi seeds
  • 1/2 teaspoon cumin seeds/Jeera
  • 1/2 teaspoon mustard seeds

Method:

 For pakoras:

 Step 1.

Add little water gradually to the besan /bengal gram flour in a bowl and make a thick consistency batter. Add Kasuri methi leaves, finely chopped onions,  coriander powder, carom seeds/ ajwain, chili powder, baking powder, and salt to the batter mix well.

Step 2.

Heat oil in a kadai, drop spoon full of batter in the hot oil and deep fry  the pakoras till golden brown. Drain on an absorbent kitchen towel and keep aside.

For kadhi

Step 1,

Whisk or blend in a blender take , curd/ yogurt , besan /bengal gram flour, turmeric powder, chili powder, dry mango powder / amchoor and salt , blend it well, adding some water. Keep aside.

For tempering

Step 1.

Heat 2 tablespoon of oil in a deep heavy bottom pan. Add  cumin seeds when the seeds start crackling add  mustard seeds ,fenugreek seeds (don’t let fenugreek seeds over cook) Stir-fry for ½ minute. Add finely chopped onions, lightly fry the onions till translucent. add ginger garlic paste, Fry for few minutes.

Step 2.

For kadhi, add yogurt mixture to the tempering along with rest of the water and bring to a boil and simmer on low heat for about 15 minutes, stirring occasionally.

Step 3.

Add  fried pakoras and continue to simmer for another 4-5 minutes.

Healthy and delicious dish , serve hot with boiled rice, onion salad and papad.

 

Health benefits of Gram flour / Besan:

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

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

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

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

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

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

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

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

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

More benefits:

a. Besan flour when mixed with an egg or even with any essential oil and milk, and applied on the hair is a good hair pack. This would be a hair pack which rests on your hair for half an hour and when done twice a week, would bring back the bounce, shine and lustre too

b. Besan flour has plenty of vitamins and folate in it, which is mandatory for our bodies to have. It is these vitamins and minerals which helps with the normalcy of body functioning, and the growth or development of the human body too.

c. Expectant mothers or when a woman plans pregnancy, besan flour can actually be good for consumption, since it has a lot of B6 and thiamine in it. The latter helps with energising the body, and the former helps with the RBC synthesis too.

d. Minerals found in besan would be of great help for the body, especially the presence of phosphorus and magnesium. Both the elements are known for their importance and oxy transmitters and as antioxidants too. They also help with the collagen production and the relaxation of body muscles too.

e. Blood pressure can be regulated when you consume besan flour, say experts.

f. Bone strengthening too can be achieved when you consume besan flour

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

Nick’s kitchen medical Disclaimer:

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

 

Kadhai Bhindi

~ saanjhachullha ~ 1 Comment

Bhindi payaz

Cooking Time: 15-25 minutes

Course : Main, Vegetables

Cuisine : Indian, North Indian

Servings: 6

Ingredients:

  • 250 gms Bhindi /Okra /Lady’s finger
  • 3 medium size onions
  • 1 tbsp Coriander powder
  • 1 tsp cumin roasted and powdered
  • 1/2 tsp turmeric powder
  • 1/2 tsp red chili powder
  • 1 level tsp Salt / or salt to taste

Method:

Step 1.

Wash and drain the Bhindi /Okra /Lady’s finger. Discard the crown of the lower ends of the ladyfingers and cut into large pieces.

Step 2.

Peel, wash and chop the onions in to big quartered chunks, keep aside.

Step 3.

Heat oil in a Kadhai/ wok and put cumin seeds. when the cumin seeds start crackling, add chopped onions to it.  Fry the onions till transparent.

Step 4.

Add Bhindi /Okra /Lady’s finger to the fried onions. Add salt, coriander powder, cumin powder, turmeric powder, and red chili powder, mix well.

Step 5.

Cook the Bhindi /Okra /Lady’s finger without covering for first ten minutes. Tossing it at regular intervals

Step 6.

Cover with a lid and cook the Bhindi /Okra /Lady’s finger for 8-10 minutes on  low  flame. Serve hot.

Health benefits of Okra/ Bhindi :

Helps control diabetes:  Okra is packed with dietary fibre that helps stabilisation of blood sugar levels by regulation of the rate of absorption of sugar from the digestive tract. The anti-diabetic property of okra is also attributed to its ability of inhibition of enzymes metabolising carbohydrates, enhancement of production of insulin, regeneration of beta cell of the pancreas and increased secretion of insulin .

 It prevents heart disease: People are often affected with heart disease due to high levels of cholesterol in their blood. Pectin, a soluble fiber present in lady’s finger helps lower this cholesterol and thus is helpful in preventing heart disease. Okra is also fairly rich in antioxidant compounds like poly phenols. These compounds, especially quercetin, helps prevent oxidation of cholesterol and blocking of arteries, preventing heart disease development.

 It helps you lose weight: People who aspire to lose weight can eat lady’s finger to facilitate weight loss. The vegetable is extremely low in calories, with a 100g serving containing just 33 calories. Here are some other foods that can help you lose weight. 

 It improves your immunity: Lady’s finger is rich in vitamin C with a 100g serving meeting approximately 38% of your daily requirement of the nutrient. Vitamin C is a vital nutrient that helps improves your immunity and protects you from several diseases and infections. Alternatively, you could also eat orange and amla to boost your vitamin C intake as both of them are extremely rich sources of the nutrient.

 It improves your mental function: Folate or Vitamin B9 is another critical nutrient present in lady’s finger. This nutrient is required by your brain to function properly as it aids in the production of several important compounds.

It is good for pregnant women: Women who are pregnant will benefit from the consumption of lady’s finger as it contains Vitamin B9 or folic acid which can help prevent neurological birth defects in their newborn.

 It prevents cancer: According to a research published in Nutrition Journal, lady’s finger has a higher concentration of antioxidants than most vegetables. These antioxidants prevent damage to your cells from free radicals, and inhibit the growth of cancer cells in your body.  Additionally, it contains some amount of insoluble fibre which promotes a healthy digestive tract and lowers your risk of colorectal cancer. Pectin present in the vegetable has been shown to prevent proliferation of melanoma cells in vitro .

Ref.http://www.thehealthsite.com/fitness/health-benefits-of-ladys-finger-or-bhindi/

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.

Mango Chutney

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Mango chutney.JPGMango

This simply delicious chutney recipe is contributed by Mrs. Rohini G Tirupathi.

Hi friends!Raw mango is one of the healthiest fruits you can try out in the beginning of summer. Raw mango is loved not just for its taste but also for the numerous health benefits it has. This mango chutney is made with raw mangoes and can be stored in an air-tight container. Try out this healthy recipe.

Ingredients:

  •  1 kg Green Mangoes (raw) grated
  • 1 kg Sugar
  •  10 to 12 chopped Garlic flakes
  • 1 tbsp Salt
  • 1 tbsp Red chilli powder
  • 1 tbsp Coriander powder
  • 1 tbsp Cumin seed,roasted and powdered
  • 3-4 tbsp Vinegar

Method:

Step 1.

 Wash, peel and grate the mangoes in a bowl.

Step 2.

 Add sugar and mix it well with the pulp without adding water.

Step 3.

 Cook with chopped garlic till a drop of it set on a cold plate.

Step 4.

 Remove from the gas and add the spices.

Step 5.

 When cold, add the vinegar.

 Step 6.

Bottle it in sterilized jars.

Note: Raw mangoes contains vitamin A and Vitamin E that is said to maintain hormonal balance in the body. Eating unripe mangoes with salt prevents the excessive loss of water from the body, and helps to quench thirst. In summers, it is the most sought after food because it is said to prevent heat stroke and is also used as a medicine against the same.

Health benefits of raw mangoes:

  • Treat blood disorders: Raw mangoes are extremely beneficial in treating blood disorders because of their high Vitamin C content. Vitamin C increases the elasticity of the blood vessels and boosts the formation of new blood cells. It also aids the absorption of iron and prevents bleeding tendencies besides increasing body resistance against TB, anaemia, cholera and dysentery.
  • Treatment of Scurvy: Dried mango powder is highly beneficial in treating Scurvy.
  • Indigestion and constipation:Raw mangoes are good for hormonal health.
  • They contain Vitamin B that helps you retain good health. They also help with indigestion and constipation problems. Furthermore, they cleanse the intestine and clear off many other infections. Raw mango contains vitamin A and Vitamin E that enhances one’s hormonal system.
  • Prevent dehydration
  • Eating unripe mangoes with salt prevents the excessive loss of water from the body, and helps to quench thirst. In addition, it also protects one from the negative effects of very high temperature. Drinking unripe mango juice prevents the excessive loss of sodium chloride and iron to excessive sweating.
  • Treats gastro-intestinal disordersUnripe mango juice is nutritious. Unripe mangoes are a rich source of pectin, which if mixed with honey and salt, is highly beneficial in treating gastro-intestinal disorders. It is also considered as very effective medicine for diarrhea, piles, morning sickness, chronic dyspepsia, indigestion and constipation.
  • Treat liver disorders Unripe mangoes help in treating liver disorders because they increase the secretion of bile acids and clean the intestines of bacterial infections. They also have more Antioxidants and Vitamin C than ripe mangoes. These antioxidant properties protect the body against cancer and cardiovascular diseases.

Ref. http://www.newtimes.co.rw/section/article/2015-02-16/186012/

Nick’s kitchen medical Disclaimer:

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

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Apple Chutney

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Apples

This simply scrumptious chutney recipe is contributed by Mrs. Rohini G Tirupathi.

Hi friends! Apples are incredibly good for you, and eating them is linked to a lower risk of many major diseases. Here is yummy Apple chutney recipe.

Ingredients:

  • Apples – 1kg
  • Sugar – 1 kg
  • Garlic flakes – 10 to 12 chopped
  • Salt – 1 tablespoon
  • Red chilli powder – 1 tablespoon
  • Coriander powder – 1 tablespoon
  • Cumin seed ,roasted and powdered – 1 tablespoon
  • Vinegar – 3 to 4 tablespoons

Method:

 Step 1.

 Wash, peel and grate the apples in a bowl.

Step 2.

 Add sugar and mix it well with the pulp without adding water.

Step 3.

 Take a heavy bottom pan and cook the mixture with chopped garlic till a drop of it set on a cold plate.

Step 4.

 Remove from the gas and add the spices.

Step 5.

 When cold, add the vinegar.

Step 6.

 Bottle it in sterilized jars.

Note:

Eat Chutney and Relish:

  • Have it on a sandwich
  • Apple chutney can be serve with crisps, tortilla chips or toasted pitta bread.
  • Roasted vegetables – Coat some vegetables such as sweet potato, carrots  in some oil and a few tablespoons of tasty chutney.
  • Grilled cheese on toast- Pop a layer of chutney on top of your toast and under your cheese before grilling, for a comforting cheese on toast snack.

Health Benefits of Apples:

  1. Apples Are Nutritious A medium apple is equal to 1.5 cups of fruit. Apples are also a rich source of polyphenols. While nutrition labels don’t list these plant compounds, they are likely responsible for many of the health benefits.
  2. Apples May Be Good for Weight Loss Apples are high in fiber and water — two qualities that make them filling.Bottom Line: Apples may aid weight loss in several ways. They’re also particularly filling due to their high fiber content.
  1. Apples May Be Good for Your Heart Apples have been linked to a lower risk of heart disease. One reason may be that apples contain soluble fiber, which is the kind that can help lower your blood cholesterol levels.They also contain polyphenols, which have antioxidant effects. Many of these are concentrated in the peel.Bottom Line: Apples promote heart health in several ways. They’re high in soluble fiber, which helps lower cholesterol. They also have polyphenols, which are linked to lower blood pressure and stroke risk.
  1. They’re Linked to a Lower Risk of Diabetes Several studies have linked eating apples to a lower risk of type 2 diabetes .Bottom Line: Eating apples is linked to a lower risk of type 2 diabetes. This is possibly due to their polyphenol antioxidant content.
  1. They May Have Prebiotic Effects and Promote Good Gut BacteriaApples contain pectin, a type of fiber that acts as a prebiotic. This means it feeds the good bacteria in your gut.Bottom Line: The type of fiber in apples feeds good bacteria and may be the reason they protect against obesity, heart disease and type 2 diabetes.
  1. Substances in Apples May Help Prevent Cancer Several studies have shown a link between eating apples and a lower risk of cancer.Bottom Line: Apples have several naturally occurring compounds that may help fight cancer. Observational studies have linked them to a lower risk of cancer and death from cancer.
  1. Apples Contain Compounds That Can Help Fight Asthma Antioxidant-rich apples may help protect your lungs from oxidative damage.Bottom Line: Apples contain antioxidant and anti-inflammatory compounds that may help regulate immune responses and protect against asthma.
  1. Apples May Be Good for Bone Health Eating fruit is linked to higher bone density, which is a marker of bone health.Researchers think the antioxidant and anti-inflammatory compounds in fruit help promote bone density and strength. Bottom Line: The antioxidant and anti-inflammatory compounds may promote bone health, and eating fruit can help preserve bone mass as you age.
  1. Apples May Protect Against Stomach Injury From NSAIDs The class of painkillers known as nonsteroidal anti-inflammatory drugs (NSAIDs) can injure the lining of your stomach. Bottom Line: Apples contain compounds that may help protect the stomach lining from injury due to NSAID painkillers.
  1. The Antioxidants in Apples May Help Protect Your Brain in Old Age However, apple juice may potentially have benefits for age-related mental decline. Bottom Line: According to animal studies, apple juice may help prevent the decl ine of neurotransmitters that are involved in memory.

Ref. https://authoritynutrition.com/10-health-benefits-of-apples/

Nick’s kitchen medical Disclaimer:

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

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Coconut Curd Chutney

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DSC01896 Coconut curd Chutney

Hi friends! learn yet another variety of chutney. This is  super easy chutney which can be made in less than 4-5 minutes

Prep time:5 minutes

Total time:6-7 minutes

Recipe type: Chutney

Cuisine: south Indian

Main Ingredients:

  • ½ cup grated fresh coconut
  • 1/2 cup curd/ yogurt
  • ¼ cup roasted chana dal / bengal gram
  • 1 green chilies, chopped
  • 1/2 tsp salt / or as required

For seasoning:

  • 10-12 curry leaves
  • 1/2 tsp mustard seeds
  • 1/2 tsp urad dal (husked Black gram dal)
  • 2 tsp Olive oil

Instructions:

Step 1.

Put fresh coconut, roasted chana dal , green chillies, salt and curd, in a grinder and blend the ingredients to a smooth chutney. Remove the chutney into a bowl from the grinder jar.

Step 2.

Heat oil in a small pan.Put mustard seeds , the curry leaves and urad dal, fry a bit. When mustard crackles, switch off the heat.

Step 3.

Add the seasoning to the chutney.Check the salt and adjust as per your taste.Serve the coconut chutney with idlies, dosas,Chana dal vada or uttapams.

Note: Refrigerate for one or two days and use as required

Health Benefits of Coconuts:

  • Lower cholesterol
    • Improve digestion
    • Ward off wrinkles
    • Stabilize glucose levels
    • Fight off viruses
    • Build cells
    • Regulate hormones
    • Increase thyroid production
    • Lose weight
    • Increase metabolism
    • Fight infections
    • Stave off memory loss
    • Kill bacteria
    • And more!

Ref. http://undergroundhealthreporter.com/coconut-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.

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Chote Baingan Bharwaan / Egg Plant/Baby Brinjal Stuffed

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Brinjals stuffed

The chote baigans / baby brinjals are slit and stuffed with dry spices /masala and then cooked on slow fire in a rich and spicy curry. It is a delicious North India recipe.

Prep Time: 15 minutes

Cook Time: 30 minutes

Cuisine : North Indian

Serves: 4-5

Ingredients:

  • 8-10 small Brinjals /Eggplants (chote baingan)
  • 2 Large Onion
  • 2 large tomatoes (chopped and pureed)_
  • 1 tsp Ginger paste
  • 1 tsp Garlic paste
  • 2/3 tsp red chili powder
  • 2/3 tsp turmeric/Haldi powder
  • 1 1/2 tbsp coriander/dhania powder
  • 1 tsp dry mango powder or amchoor
  • 1 tsp cumin (roasted and powdered cumin seeds or jeera)
  • 2-3 tbsp olive oil/ or oil of your choice
  • 2/3 tsp salt/ or salt to taste

Method:

Step 1.

Wash and slit the brinjals into four parts, while keeping them together at the stalk. Keep them aside.

Step 2.

Put all the dry ingredients in a bowl and mix well.

Step 3.

Fill the split eggplants with the mixed dry spices.

Step 4.

Heat olive oil in a pan, add finely chopped onions and sauté them till golden. Add tomato puree and ginger \ garlic paste cook for few more minutes.

Step 5.

Add stuffed brinjals in to the onion, tomato mix , cover and cook. All the leftover dry masala to be added at this point. Keep turning the brinjals and cook well from all sides on slow fire.When brinjals are cooked from all sides, cook for another five more minutes on a low flame for blending well.

Step 6.

Once ready garnish with fresh Coriander leaves and serve hot with  tandoori Roti , chapatti or Parantha (all Indian breads).

Hope you would give it a try , it is a delicious side dish with the main course & let me know how you liked it !

Mushroom Pie

~ saanjhachullha ~ 2 Comments

Pie Mushroom

Ingredients:

For short crust pastry:

  •  Fine flour (maida) – 250 gms
  • Cold butter – 150 gms
  • Salt – A pinch

For pie filling:

  • Fine flour (maida) – 2 tablespoon
  • Butter – 2 tablespoon
  • Milk – 2 teacups
  • Salt & Pepper – to taste
  • Mushrooms – 2 packets (finely chopped)

 Method:

 For pie filling:

 Step 1.

Take a heavy bottomed pan. Cook mushrooms in two tablespoons of butter for approx 10 minutes. Keep aside.

Step 2.

Melt the butter in a heavy bottomed pan. Add the flour. Cook for few minutes without browning the maida, stirring throughout.

Step 3.

Remove from the heat and gradually add the milk. Mix until well blended.

Step 4.

 Return to heat and cook slowly, stirring throughout until the sauce thickens. Add salt, pepper and mushrooms and mix well. This filling is used for the pie.

For short crust pastry:

 Step 1.

 Sieve the flour and salt together. Rub the butter into the flour with fingertips until it looks like breadcrumbs.

Step 2.

Gradually add enough ice-cold water to make the dough into a rolling consistency. (For best results, keep the dough in the refrigerator for 10 mins.)

Step 3.

Divide the pastry into two parts. Roll the pastry on a lightly dusted board.(to 1/4th inch thickness.)While rolling, keep lifting and turning the pastry to keep it light.

Step 4.

Like the first portion, roll out the second portion of the dough and keep aside.

Step 5.

 Place the pastry in the pie dish, prick the rolled pastry with a fork and line the pie dish with the first rolled portion. Put the filling in the pie dish on the pastry.

Step 6.

Cover the filled pastry in the pie dish with the second rolled portion of the pastry. Seal of the edges with the tip of a fork.

Step 7.

Bake in a hot oven at 450 degree Fahrenheit until the pastry is light golden. Cut in to triangular pieces and serve hot.

Jam Tarts

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Jam Tarts.JPG Apricot Jam tartsTart with Jam 1Jam Tarts

Hi friends! A little of pastry and a bit of jam makes a very fine Jam Tart. We can make them big or small and while delicious as they are, can make them tastier and very good with a small blob of whipped cream or a sprinkling of finely chopped nuts!

Cooking Time: 15-20 minutes

Preparation Time: 10-15 minutes

Category: desserts

Ingredients:

  • All purpose flour (maida) 250 gm
  • Butter 100 gm
  • Sugar 5 teaspoons
  • Egg 1 yolk only
  • Baking powder ½ teaspoon
  • Milk ¼ cup
  • Jam of choice for filling the tarts

Method:

Step 1.

Mix sugar, butter and egg yolk.

Step 2.

 Add flour, baking powder and milk and mix nicely. Prepare a smooth dough.

Step 3.

 Divide the dough in 3-4 small portions. Roll each portion to 1/8” thickness.

Step 4.

 With a medium size cookie cutter cut the pastry into smaller pieces and place the pieces in the tart moulds.

Step 5.

 Prick the dough with a fork. Bake at 160 C for 15 to 20 minutes in a preheated oven.

Step 6.

 Cool and fill with a teaspoon full of jam and serve.

Note:

  • Can garnish with a dollop of whipped cream or sprinkle with finely chopped nuts.
  • 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.

Walnut Brownies

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browniesWalnut Brownies

Hi friends!Walnut Brownies are baker’s joy. Walnuts really make the difference to this simple homemade Rich and delicious treat

Ingredients:

  • 1 3/4th cup Flour – (sifted)
  • 2 teaspoon Baking Powder
  • 1/4th teaspoon Salt
  • 7 tablespoons Cocoa Powder
  • 1 1/2 cups Sugar
  • 4 Eggs
  • 1 1/2 teaspoon Vanilla Essence
  • 1/3rd cup Butter – (melted)
  • 1/4th cup Milk (If necessary)
  • ½ cup Walnuts (chopped)

Method:

 Step1

Sift flour, baking powder, salt and cocoa powder together through a fine sieve thrice and keep aside.

Step 2

Beat sugar, eggs, and vanilla essence and butter together, very well till light and fluffy.

Step 3

Add sifted ingredients a little at a time, beating in at slow speed. If the mixture will not beat because its too thick, beat in cold milk, a table spoon at a time.

Step 4

Fold in chopped nuts.

Step 5

Pour into a greased, floured, brownie pan in a medium oven (350 deg), for 25/30 minutes or till a clean knife inserted into the brownies comes out without the mixture attached.

Step 6

Cut into squares while warm. Allow the brownies to cool.

Note: If you want to keep the brownies moist, keep them in an airtight tin box.

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.

Rava Kesari

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Rava Kesri 1

ORIGIN: South India

Hi friends!“Rava Kesari” is a popular sweet in the south Indian states especially Tamil Nadu and Karnataka. It is easy to prepare and the ingredients are easily available. Rava kesari is made with semolina, it’s North Indian counterpart is sooji ka halwa.

Preparation Time : 5 minutes

Cuisine: South Indian

Cooking Time : 20 minutes.

Serves : 4

Ingredients:

  • 1 cup fine rava/sooji/semolina
  • 3/4th cup sugar
  • 2 cup milk + 1 cup water
  • 6-8 green cardamom, powdered
  • 8 cashew nuts
  • 8-10 raisins
  • 3 pinches of saffron strands, powdered lightly
  •  4-6 tbsp pure ghee  for frying

Method:

Step 1.

Heat one tbsp ghee in a frying pan/ kadai/ wok and fry lightly cashew, Kishmish, cinnamon, cardamom and keep aside. In a mortar-pestle crush the cardamom seeds to a fine powder and keep aside.

Step 2.

In a deep pan heat water-milk mixture, bring it to boil add saffron, mix. Switch off the stove. Keep aside

Step 3.

In a frying pan/ kadai/ wok take four tbsp ghee, on medium flame add suji/ rava/semolina and fry till the lovely aroma of fried rava comes . Reduce the heat to low flame.

Step 4.

Slowly add the boiled milk -water mix to the fried suji/ rava/semolina, stirring continuously. Add dry fruit mix, alongside, add sugar, cardamom powder to it, stir well till it thickens and sets.The suji/ rava/semolina will absorb the water and the mixture will start thickening.

Step 5.

Keep adding a few teaspoons of ghee in the suji/ rava/semolina mix and keep on stirring till the whole mixture starts thickening and starts to leave the sides of the kadai or pan. Switch off the heat.

Step 6.

Serve Rava kesari hot .

NOTE:

*Take all the ingredients in the above mentioned quantity only.

*Do not refrigerate the rava kesari while it is hot, allow it to cool down to room temperature.

*While adding ghee, keep on stirring well otherwise rava kesari prepared will not be uniformly solid.

* You can add sugar equal to the amount of rava for more sweet or 3/4 cup or half of the sugar if less sweet rava kesri is required.

*Adding more or less ghee is individual choice, at the same time don’t forget to roast Rava using ghee.

Health Benefits of Suji/Semolina :
  • Prevents overeating. Semolina is made up of durum wheat which means it keeps you full for a longer period of time and prevents you from overeating. …
  • Boosts energy. …
  • Keeps bones and nervous system healthy. …
  • Improves heart health. …
  • Prevents anemia.

Ref. http://www.thehealthsite.com/fitness/health-benefits-of-semolina-or-suji/

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.

Baigan ka Bhurtha

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Bhartha NG

It is a simple Punjabi baigan bharta recipe without the use of many masalas and spices. Less or no spices help in retaining a smoky aroma and flavor of the roasted baigan .

Preparation time: 30 minutes

Cuisine: Punjabi / North Indian

Cooking time: 30 minutes (slow fire cooking)

Serves: 4 people

 Ingredients :

  • 1 Brinjal / Aubergine / eggplant / Baigan(large, seedless, fresh)
  • 3 Onions (large, finely chopped)
  • 2 Tomatoes (finely chopped)
  • 7-8 cloves of garlic/ lahsoon (finely chopped)
  • 1″ piece of ginger/ adrak finely grated
  • ½ tsp Red chili powder
  • 1 green chili (finely chopped)
  • 1 level teaspoon salt
  • 3 tbsp Olive Oil
  • 3 tbsp finely chopped green coriander leaves

Method:

Step 1.

Wash the baigan (eggplant or aubergine) with water. Dry with a kitchen napkin. Apply some oil on the baigan and keep it for roasting on an open flame. Keep it turning on the fire after couple of minutes such that the baigan gets roasted on all sides completely. When soft and well roasted from all sides, remove from fire & soak in cold water for removing the skin.

Step 2.

Peel the skin of the roasted baigan. Keep it on the chopping board. Cut the stem of the baigan. Mash the roasted brinjals with a fork. keep aside.

Step 3.

When the baigan is getting roasted, finely chop the onions and tomatoes and keep aside in two separate bowls.

Step 4.

In a kadai/ wok or heavy bottom pan heat up the oil.  Add the onions, fry the onions till golden. Add the ginger, garlic and sauté for few minutes.

Step 5.

Add the mashed brinjal, tomatoes cover and cook for some more time till tomatoes are cooked and well blended with mashed brinjal, onions. Add, salt, chili powder and mix well.

Step 6.

Take out the bhrtha in a serving bowl. Just before serving garnish with fresh coriander. Serve hot with tandoori roti, chapatti, paratha, etc.

Variation: One cup of lightly salted boiled shelled peas can also be used for garnishing along with chopped coriander leaves.

Arbi/Colocasia Curry

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DSC01938

Taro vegetable or Arbi/ Colocasia as we better know it, originates from Malaysia and India, where it grows wild in wet or dry places. The taro leaves are heart shaped with white roots that are nutty in flavour. It can cause skin irritation when peeling. Taro is also known as dasheen,  esculenta . It has many healing properties that are useful to get rid of many diseases.

Serving: 4-5

Ingredients :

  • 250 gms Arbi /Colocasia, boiled, peeled
  • 2 medium size onions
  • 1/2 tsp Chilli powder/or to taste
  • 15 cloves of garlic, crushed in to a paste
  • 1 tsp Ginger paste/ 1″ ginger piece grated
  • 1 1/2 tsp Dhania /coriander powder
  • 1/2 tsp jeera /cumin seeds
  • 1 cup curd /yogurt
  • 2 tbsp Besan / Gram flour
  • 3 cups water
  • Oil for deep frying
  • 2 tbsp finely chopped Coriander leaves for garnishing

Method:

Step 1.

Cut boiled and peeled arbi in to big pieces. Keep aside for deep frying.

Step 2.

Heat oil and deep fry arbi pieces till golden. Keep aside.

Step 3.

Finely chop onions and steam, cool and grind into a paste.

Step 4.

Take a deep heavy bottom pan, put 2 tablespoons oil and put the onion paste into it.

Step 5.

Sauté the onion paste for a few minutes, see that it’s color doesn’t change. Add ginger, garlic paste fry for few minutes. Add salt, turmeric, chili powder and coriander powder to the masala and fry for a few minutes more.

Step 6.

Take besan in a small bowl add three table spoons of water , mix well to make a paste add  it to beaten curd  mix well.

Step 7.

Add  this mixture and water  to the fried masala, bring it to a boil.

Step 8.

Simmer over low heat till thickened a bit ,about 10- 15 minutes, stirring fairly frequently. Add the fried arbi pieces, simmer for 5-8 minutes more .

Step 9.

Garnish with the coriander leaves  and serve hot.

Health benefits of Arbi/ Colocasia/Taro :

1. Reduces Fatigue:

Arbi/ Colocasia/Taro is mainly consumed by athletes for long lasting energy. This is because it contains a low glycemic index which is good for athletes.

2. Weight loss:

Arbi/ Colocasia/Taro can prove to be very beneficial for the ones who want to lose weight, since this has very a low caloric content. One cup of cooked taro can give you 187 calories.

3. Digestion:

This root contains a good amount of fiber that is useful for the digestive process. This gives you a feeling of being full for a longer time even after a small meal. Thus, eating taro roots can be useful to lose pounds and maintain your weight, since it has low calories and high fiber.

 4. Clear stomach:

Foods that contains high amount of fiber are also known to boost the digestive process. This helps to eliminate the wastes from the body and prevent re-occurrence.

[ Read: Iodine Benefits ]

5. Heart health:

One cup of taro has 0.1g fat and cholesterol, which helps to prevent hardening of the arteries. You can consume it several times without worrying about gaining weight or other health problems related to fatty foods like heart or kidney diseases. Taro roots can give 19% of the daily required Vitamin E that is required to prevent the risks of a heart attack.

6. Hypertension:

Hypertension or high blood pressure is mostly observed in the mid aged group of individuals which can be kept in control by consuming foods that are low in fat and sodium. One cup of taro gives only 20 mg of sodium that helps to maintain kidney problems and fluid retention.

7. Antioxidant:

Arbi/ Colocasia/Taro is one of the best sources of Vitamin C, since one cup of taro can give 11% of your daily requirement of Vitamin C. This acts as an antioxidant to remove toxins from your body and detoxifies it.

8. Immunity:

Vitamin C in taro is useful in regenerative functions and boosts the immunity of the body.

[ Read: Geranium Oil ]

9. Low Glycaemia Index Food:

Arbi/ Colocasia/Taro has a low glycaemia index. This helps to break down glucose in the liver slowly and aids in weight loss and lowers blood sugar. This is also useful for hypoglycaemia as this provides long lasting energy.

10. Aging process:

This is a very nutritious food that contains many Vitamins – A, C, B, minerals like copper, manganese, zinc, magnesium, calcium, iron, selenium, potassium, beta-carotene and cryptoxanthin. All these are good antioxidants that are useful to protect against diseases and slow down the aging process. This also contains protein and is gluten-free, cholesterol-free and low in sodium too.

11. Cancer:

Arbi/ Colocasia/Taro is very high in Vitamin A that has more than 160% of your daily requirement of Vitamin A. The leaves and roots of taro contain polyphenols which are great antioxidants to protect even from cancer.

12. Muscle health:

Arbi/ Colocasia/Taro contains Vitamin E and magnesium that can protect you from cancer and heart disease. This also helps to maintain your blood pressure and is helpful for fluid regulation. Taro roots contain magnesium which is vital for muscle, bone and nerve health.

[ Read: Iodine Benefits ]

13. Amino Acids and Omega-3 oils:

Taro root has more than 17 different amino acids that are essential to maintain good health. This also has Omega 3 and 6 oils which are required for maintaining cardiovascular health, cancer prevention, and other diseases.

14. Cooking:

Arbi/ Colocasia/Taro and leaves both have great flavours. They can be cooked and impart a nutty flavour, whereas the leaves taste like cabbage. Taro roots are used to prepare curries, fried for chips, cakes, roasted, boiled, steamed, pureed etc.

Ref.http://www.stylecraze.com/articles/benefits-of-taro-vegetable/

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.

 

Cumin Seeds/Jeera

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Cumin seed / Jeera, Botanical name: Cuminum cyminum

Jeera NG

Spices play an important role in enhancing the taste and flavor of dishes they are used in. Cumin is a spice extensively used in Indian cookery. Cumin seeds or “jeera” is basically a tiny seed of a Mediterranean plant in the parsley family. It is an aromatic spice used in Indian, Chinese, Middle Eastern, , North African, Mexican and western cuisines. In India, cumin seeds are generally fried or roasted for use in cookery. There are different varieties of cumin seeds. one variety of cumin is called black cumin seeds or Shah jeera .

Usage of Cumin seed/ jeera (Cooking/Eating)

Cumin is an important ingredient in Indian kitchen. Both ground and whole cumin seeds are used to season a variety of recipes such as curries, soups and stews. Cumin seeds should be lightly roasted or fried before adding them to any recipe to obtain their full aroma and flavour. Given below are certain tips for using this spice.

Jeera rice:Jeera rice is  popular dish in India which is prepared by frying cumin seeds in cooking medium and cooking rice in it with water.

Flavour In Dal And Curry Varieties:

Cumin seed is a healthy addition to enhance the flavor of lentils, beans, curd/ yogurt based dishes etc. Its aroma and taste greatly complements the recipe .

Tadka / Tempering / Seasoning In Dals / lentils:

Dals/ lentils are regarded as a staple diet in India. Whole cumin seeds are used for Seasoning/tempering (providing tadka) to the dals, thus imparting a wonderful flavor/ aroma to the dals. It is also used to temper meat dishes.

Seasoning Vegetables:

Vegetables can be seasoned with cumin. For instance, potatoes can be easily prepared with cumin.

Chicken Preparation:

Besides dal and vegetables, cumin can be used in preparing chicken.

Panch Phoron:

Cumin seeds are used in preparing Bengali spice mixture known as “panch phoron”. It is basically a combination of nigella seeds, black mustard seeds, fenugreek seeds, fennel seeds and cumin. This spice mix is used in several dishes such as potato curry, pan roasted potatoes and salmon.

Flavouring In Rasam:

Roasted cumin seeds along with ground black pepper are used in flavoring rasams.  They are toasted with coriander to provide a distinct aroma and are widely used in South Indian and Sri Lankan cuisines.

Preparation Of Soups, Sauces And Pickles:

Cumin seeds are used in the preparation of soups, barbecue sauces, pickling and is one of theingredients in curry powder. Black cumin seeds are used as a spice in Persian and Mughlai cuisine.

Besides its culinary uses, this aromatic spice is known for its medicinal properties.

Cumin benefits  blood circulation:

Iron rich cumin seeds are good for the body. Iron is necessary for the formation of hemoglobin in the blood. The use of Cumin protects from Anemia.

Cumin benefits digestion:

In Cumin seeds there are Enzymes present that help to breakdown foods and helps in digestion.

Drinking jeera water is very advantageous for the major organs like liver, stomach and kidney.

Soak a teaspoon of jeera in a glass of water for the entire night and drink it in morning, it facilitates the bile production by the liver which relieves from the bloating, acidity, abdominal gas etc.

Jeera water clears up the respiratory passage by diluting all the collected mucous in chest. It acts as an antiseptic which kills the microorganisms and prevents from the cold, cough and fever.

Cumin benefits Skin:

Cumin is rich in content of vitamin E which keeps our skin healthy and glowing. Also, the essential oils in cumin have disinfectant and anti-fungal properties which protect our skin from fungal and microbial infections.

Direct application of cumin paste on boils, pimples, eczema, psoriasis and other skin disorders facilitates quick healing.

A dash of ground cumin powder can also be added to a face pack to treat skin issues.

Cumin is also a good source of dietary fiber which helps in the cleaning process and removes toxins.

Cumin is also a good source of dietary fiber,it helps in the cleaning process and removes toxins.

Cumin’s combination of antioxidant effect and antibacterial property  provides us with a healthy, beautiful skin that lasts till our old age.

If you are suffering from body heat and skin itchiness, boil some cumin seeds in water, after cooling it, take a bath with that water.

Benefits of Jeera Water for Skin

Drinking luke warm jeera water is considered to rehydrate the human body and keep refresh all the time.

Jeera seeds are full of dietary fibers which remove the toxic materials in the body and cleanse the skin to make it clean, fresh and rejuvenate.

It makes the facial skin naturally glowing and healthy.

Regular intake of the jeera water in the morning provides enough vitamins (vitamin A, C and E) to the body which nourishes the skin.

Taking jeera water with some ginger soothes the sore throat.

Regular intake of jeera water helps in treating the sleep disorder and enhances the sound sleep.

It soothes the skin by relieving the burning sensation of the skin.It boosts up the skin functioning and enhances its ability to absorb more essential nutrients to be nourished and healthy.

It has necessary minerals (potassium, calcium, selenium, copper, manganese) playing vital role in keeping the skin supple, soft and smooth.It replenishes the skin and prevents from getting wrinkled thus aids in preventing the premature aging.

It manages the proper blood content in the body and lowers the blood sugar level in the blood.

Because of its richness in the iron content, it helps in treating the anemia by maintaining the hemoglobin content of the blood.It increases the blood hemoglobin level thus enhances the oxygen carrying capacity of the cells throughout the body.

Jeera/Cumin seeds act as a good broncho dilator and have a compound called Thymoquinone which helps in reducing the inflammations and treating asthma.

It is a very good anti-oxidant spice which fights with the free radicals in the body and enhances the body immunity to better fights with all the infections.

Starting every morning with a glass of jeera water helps to fight with the various disorders such as morning sickness, diarrhea, flatulence, nausea, dyspepsia, mal absorption syndrome as it helps in stimulating the secretion of enzymes which breaks the carbohydrate, glucose and fat.

Potassium content available in the jeera maintains the blood pressure and heart rate thus preventing the hypertension.

Benefits of cumin / jeera water for Hair

Jeera water nourishes the hair follicles and makes it long, flawless, shiny and strong because of its vitamins and minerals. It nourishes the hair by the root and makes it silky and lustrous.

Cumin oil  benefits Cumin seeds oil extract works as a good stimulant, carminative, anti-oxidant and diuretic.It is greatly used for purposes of aroma therapy, massage and scalp treatment to get rid of dandruff.

Cumin benefits Weight Loss It slightly aids in the strategy of the weight management as it stimulates the appetite, removes toxins from the body and treats various digestive disorders including gas and bloating problems.

 Ref.http://www.stylecraze.com/articles/amazing-benefits-of-cumin-jeera/

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.

Lobia Phali/Green Black-Eyed Bean with Potatoes

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Lobia phali / green Black-Eyed Bean with potatoes

Lobiya ki phali

Preparation Time: 15 mins
Cooking Time: 20 mins
Makes4 servings

Ingredients:

200 grams fresh cluster beans (Lobia beans /phali)

2 medium size onions (finely chopped)

2 medium size potatoes (cut into small cubes)

1 pinch asafetida (heeng)

½ tsp cumin seeds (jeera)

1/2 tsp dried mango powder (amchoor)

1/2 tsp red chilli powder

1/2 tsp turmeric powder (haldi)

1 tbsp coriander powder (dhaniya)

1/2 tsp level salt / or as per taste

1 tsp ginger paste (adrak) or 1 inch piece of ginger grated

3 tbsp oil

1/4 cup water

Method:

  1. Wash well the lobia beans/ phali , cut and remove both ends of each bean. Hold a bunch of dressed beans on the chopping board and cut the beans in to small pieces. Keep them aside.
  1. Peel the potatoes and wash them. Cut the potatoes in small cubes.
  1. Heat a thick bottom pan with two table spoons of oil. Once the oil gets hot, add asafetida fry a bit. When it is pink add cumin seeds.
  1. When cumin crackles add finely chopped onions. Fry the onions till golden add turmeric powder, coriander powder, and ginger paste.
  1. Mix well till the spices get a little fried. Now add chopped potatoes and beans to the pan.
  1. Add salt, amchoor and red chili powder.
  1. Keep stirring the dish for few minutes till all the spices gets mixed into the beans. Now add 1/4 cup water to the pan.
  1. Cover the pan and cook it on low flame till potatoes are cooked and soft to touch.
  1. Stir in the mango powder and garam masala, cook for two minutes. and switch off the heat.
  1. Serve hot with chapattis or boiled rice.

Note: We must cook the vegetable on slow heat and keep checking and stirring it after few minutes in between so that beans and potatoes get cooked evenly.

Bitter Gourd stuffed

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Stuffed Karelas/ Bitter Gourd

Karela 3    Bitter Gourd

Good amount of Onions are very essential for this delicious dish!

Ingredients:

  • 8- 9 medium size tender Bitter Gourd /karelas
  • 8-9 medium size onions /cut into big pieces
  • 2 big size Tomatoes,finely chopped

For filling of Karelas :

  • 3 tbsp coriander powder
  • 1 tsp Geera /cumin seed, roasted and powdered
  • 2/3 tsp Turmeric powder
  • 1 1/2 tbsp Saunf /Fennel seeds, powdered
  • 2 tsp Amchoor /Dry Mango powder
  • 2/3 tsp Red chili powder
  • 1 1/2 tsp low sodium Salt / or salt to taste
  • 3 tbsp Oil, for best results mustard oil.( Other oils like Olive oil/canola oil etc. can be used too)

Method:

Step1.

wash the bitter gourd / Karelas well, remove the two ends of the bitter gourd / Karelas gently and slit them across from one end to the other (without removing the inner pulp/seeds or scraping the outer skin!) keep aside.

Step2.

In a small mixing bowl put coriander powder, geera, turmeric, chili, Saunf powder, amchoor and salt mix it well. Fill in / stuff the bitter gourd / Karelas with these powdered spices mixture .

Step 3.

Heat the oil in a heavy bottom pan Sauté the onions lightly.

Step 4.

Add Stuffed bitter gourd / Karelas, cook on slow fire till bitter gourd / Karelas are light in colour.

Step 5.

Add cut tomatoes to the Kerala, onion mixture and Cook on slow fire till bitter gourd / Karelas is well cooked.

Step 6.

Serve hot.

Health benefits of Karelas / Bitter gourd:

Many of us do not like it for its bitter taste. But it is a blood purifier. The Bitter- guard prevents and treats from Type II diabetes which is insulin independent diabetes. It helps to low down your blood sugar level as it helps to reduce body weight. Kerala have 16 calories per cup, and leafy tips have 14 calories. Kerala is high in water content (90%) and water is calorie-free.

The more water you intake the more your appetite is suppressed as you feel fuller in your tummy. Kerala has 2.6 g dietary fiber, and as it takes a longer time to break down in the stomach you feel less hungry.  You think the bitterness of the Kerala is a turn off? Than try soaking it in chilled saltwater for a few hours before eating it or cooking it. One cup of Kerala has 70 per cent of the daily value for vitamin C, and at least 9 per cent of the daily value for vitamin A. Kerala is sodium-free.

Ref.http://chennaionline.com/Health/Articles/20135908115913/Kerala–health-benefits.col

Cucumber Raita

~ saanjhachullha ~ 2 Comments

Cucumber     Cucumber Raita 1

Kheera /Cucumber Raita

Hi friends! Here is a simple, delicious and very healthy recipe of an Indian side dish of yogurt/curd/Dahi  containing grated cucumber and spices. A no flame ,very healthy, tasty,  easy to follow  curd based recipe.This preparation provides protein. Natural live cultures are good for body.

Prep Time: Under 15 min

Course: Main course,Side dish

Serves: 4 people

Ingredients

  • 3 cups plain Yogurt
  • 1 medium size cucumber (half grated and half chopped)
  • 1 tsp roasted cumin powder
  • 1 tsp finally chopped fresh coriander leaves
  • 1/2 tsp low sodium salt/or to taste (low sodium salt is good for health)
  • 1/2 tsp black pepper powder

Method:

Step 1.

Wash and peel cucumber. Grate one half of the cucumber in a bowl and chop second half of the cucumber in to small cubes in the same bowl.

Step 2.

Take the yogurt in a mixing bowl, beat it to a smooth texture.

Step 3.

Add the salt, cumin powder, pepper to the beaten curd.

Step 4.

Mix or fold in the grated and cubed cucumber and mix well.

Step 5.

Refrigerate till served. Serve as a side dish with all the rice preparations and Indian breads .

Health benefits of cucumbers:

Cucumbers are a good source of B vitamins.

Cucumbers are 95 percent water, keeping the body hydrated while helping the body eliminate toxins. Cucumbers have most of the vitamins the body needs in a single day.

Cucumber cures diabetes, reduces cholesterol and controls blood pressure. Cucumber juice contains a hormone which is needed by the cells of the pancreas for producing insulin which has been found to be beneficial to diabetic patients.

Researchers found that a compound called sterols in cucumbers may help reduce cholesterol levels.

Cucumbers contain a lot of potassium, magnesium and fiber. These work effectively for regulating blood pressure. This makes cucumbers good for treating both low blood pressure and high blood pressure.

Ref. http://www.naturalnews.com/036769_cucumbers_health_benefits_rehydration.html

 Health benefits of curd:Being rich in calcium, curd is good for the health of bones as well as the teeth. For those who have difficulty in the digestion of lactose in milk, yogurt is an important source of calcium. Curd contains an enzyme which breaks down lactose to aid proper digestion.Curd / Yogurt is rich in vitamin D which helps our body to absorb and use calcium.Curd / Yogurt helps you feel fuller and is thus, a very good snack for those trying to lose weight.

Eating  curd / yogurt on a regular basis can help absorb the nutrients in other foods as well.

Ref.http://www.thehealthsite.com/fitness/9-reasons-curd-is-great-for-your-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.

 

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Bottle Gourd Raita

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Lauki /Ghiya / Bottle gourd Raita 

bottle-gourd  ghiya raita 3

Hi friends! Here is a simple, delicious and very healthy recipe of an Indian side dish of yogurt/curd/Dahi  containing grated steamed bottle gourd and spices.

 Cooking Time: 20 minutes

Prep Time: Under 15 minutes

Course: Main,side dish

Serves: 4 people

 Ingredients:

  • 3 Cups Curd / Yogurt or 500 gms curd/ yogurt
  • 1 1/2 cup grated Ghiya (lauki)
  • 1tsp Cumin (jeera roasted and powdered) powder
  • 1/4 tsp black pepper powder
  • 1/2 tsp yellow mustard powdered
  • 1/2 tsp salt/ or salt to taste

Method :

Step 1.

Grate ghiya with a grater,keep aside.

Step 2.

Boil grated ghiya in three cups of water till soft (6-7 minutes), drain in a strainer and cool it.

Step 3.

Mix the curd with a beater. If curd is thick mix little milk.

Step 4.

Now add salt, cumin powder and pepper powder in the beaten curd.Fold in the boiled ghiya, mix well.

Step 5.

Keep refrigerated till served.Sprinkle powdered mustard on it.

Step 6.

Serve ghiya raita chilled  as a side dish with boiled rice, rice pulaos, chapattis, parothas, and all other Indian breads.

Cooking tips

A bowl of fresh curd and veggies (Raitas)is a great accompaniment to lunches and dinners.  Add sour curd to salads which make it taste better.

Sour curd is added to vegetable curries instead of tomatoes to make it rich and delicious.

Health benefits of curd:

Being rich in calcium, curd is good for the health of bones as well as the teeth. For those who have difficulty in the digestion of lactose in milk, yogurt is an important source of calcium. Curd contains an enzyme which breaks down lactose to aid proper digestion.

Curd / Yogurt is rich in vitamin D which helps our body to absorb and use calcium.

Curd / Yogurt helps you feel fuller and is thus, a very good snack for those trying to lose weight.

Eating  curd / yogurt on a regular basis can help absorb the nutrients in other foods as well.

Ref.http://www.thehealthsite.com/fitness/9-reasons-curd-is-great-for-your-health/

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.

 

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Lotus Seeds snack

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Lotus seeds fried

Fried Lotus Seeds/Phool Makhana/Fox nuts

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

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

Preparation time: 5 min

Cook Time: 5 min

Serves: 4

Recipe Category: Tea time healthy Snacks

Cuisine: North Indian

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

Serve them hot at tea time.

Step 4.

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

Step 5.

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

Health Benefits and Therapeutic Uses:

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

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

Other Uses

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

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

Nick’s kitchen medical Disclaimer:

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

Aloo Paratha

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aloo parantha

Potato / Aloo Paratha /Indian flatbread

Parathas are one of the most popular unleavened flatbread in the India part of the Indian Subcontinent and they are made by baking whole wheat dough on a tava, and finishing off with shallow frying, Parathas are thicker and more substantial than chapatis/rotis .

Hi friends!Here is the recipe of Parathas, whole wheat flour soft dough stuffed with a spicy mixture of boiled and mashed potatoes which is rolled out and cooked on a hot Tawa/griddle with butter or ghee. These are absolutely irresistible!!!

Preparation Time : 15-20 minutes

Cooking time : 10-15 minutes

Cuisine : North Indian / Punjabi

Servings : 6

Ingredients :

  • 6-7 Potatoes medium (pressure cooked for 5-6 minutes)
  • 2 cups whole wheat flour (atta)
  • 2 tbsp finely chopped fresh coriander leaves
  • 2 Green chilli (finely chopped)
  • 1″piece Ginger (finely grated)
  • 1 tsp roasted and powdered jeera / cumin seeds
  • 1 onion medium size (finely chopped)
  • 1 tsp dry mango powder (amchoor)
  • 1/4 tsp Red chilli powder
  • 1 tsp salt / or Salt to taste
  • 2-3 tbsps pure ghee / olive oil for shallow frying

Method :

Step 1.

Take atta (whole wheat flour) in a bowl and mix in water, little at a time. Add enough water to make a firm dough (not too soft not too hard). Keep aside, covered for fifteen to twenty minutes.

Step 2.

Peel and mash potatoes. Add finely chopped onions, coriander leaves, ginger, green chillies, cumin powder, mango powder, red chili powder and salt. Mix the ingredients well.

Step 3.

Divide the dough into medium-sized balls. Roll out each ball into a medium thick chapatti using dry flour for dusting.

Step 4.

Put two tablespoons of the potato mixture in the middle of the rolled chapatti and close from all sides. Press on your palm.

Step 5.

Sprinkle a little flour on top and roll the stuffed dough gently, taking care not to break it. Heat a tawa (griddle) and cook the paratha.

Step 6

Shallow fry both sides to golden brown, using a little ghee. Serve hot with a blob of butter. A bowl of curd/yogurt and fresh coriander chutney is a deliciously good accompaniment!

Health Benefits of potatoes:

1. Bone health

The iron, phosphorous, calcium, magnesium, and zinc in potatoes all contribute to the building and maintenance of bone structure and strength.

Iron and zinc play crucial roles in the production and maturation of collagen. Though phosphorus and calcium are both important in bone structure, the careful balance of the two minerals is necessary for proper bone mineralization – consumption of too much phosphorus with too little calcium can result in bone loss.

2.Blood pressure

Maintaining a low sodium intake is essential for maintaining a healthy blood pressure, however, increasing potassium intake may be just as important because of its vasodilatation effects.

3. Heart health

The potato’s fiber, potassium, vitamin C, and vitamin B6 content, coupled with its lack of cholesterol, all support heart health.

4. Inflammation

Choline is an important and versatile nutrient present in potatoes; it helps with sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.

5.Cancer

Potatoes contain folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.

6. Digestion and regularity

Because of their fiber content, potatoes help to prevent constipation and promote regularity for a healthy digestive tract.

7. Weight management and satiety

Dietary fibers are commonly recognized as important factors in weight management and weight-loss by functioning as “bulking agents” in the digestive system. These compounds increase satiety and reduce appetite, making an individual feel fuller for longer and thereby lowering overall calorie intake.

8. Metabolism

Potatoes are a great source of vitamin B6, which plays a vital role in energy metabolism by breaking down carbohydrates and proteins into glucose and amino acids. These smaller compounds are more easily utilized for energy within the body.

9. Skin

Collagen, the skin’s support system, relies on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution, and smoke. Vitamin C also promotes collagen’s ability to smooth wrinkles and improve overall skin texture.

Nick’s kitchen medical Disclaimer:

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

 

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Paneer Parathas

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Paneer paratha (2)

Paneer / Cottage cheese stuffed Parathas

Hi friends! Paneer Paratha is one of the many popular paratha varieties . Its an all time favorite paratha at home .

Preparation Time : 15-20 minutes

Cooking time : 5-10 minutes

Servings : 6

Main Ingredients:Whole wheat flour / atta, 250 gms paneer/ cottage cheese

Cuisine:North Indian / Punjabi

Course:Breakfast , Breads

Level Of Cooking:Medium

Ingredients:

  • 250 gms paneer /fresh cottage cheese
  • 3 cups Whole wheat flour / atta
  • 2 tbsp finely chopped fresh coriander leaves
  • Green chilli 2 (finely chopped)
  • Ginger 1/2 inch piece (finely grated)
  • 1 tsp roasted and powdered geera seeds / cumin seed
  • 1 tsp or Salt to taste
  • 2 tbsps pure ghee / olive oil for shallow frying
  • Red chilli 1/4 teaspoon

Method:

Step 1

Take atta / Whole wheat flour in a bowl, mix water , little at a time and knead a dough. Add enough water to make a firm dough (not too soft not too hard). Keep aside, covered for ten to fifteen minutes.

Step 2

Grate paneer in a bowl, add finely chop coriander leaves , ginger, green chilies, cumin powder, and salt .

Step 3

Divide dough in medium-sized balls, roll out each ball into a medium thick chapatti using dry flour for dusting. Put the paneer mixture in the middle of the rolled chapatti and close from all sides. press on your palm.

Step 4

Sprinkle a little flour on top, and roll out the stuffed dough gently, taking care not to break it. Heat a tawa / Griddle and cook the paratha on both sides.

Step 5

Shallow fry both sides to golden, using a little ghee. Serve hot with a blob of butter.

Step 6

Serve hot with a bowl of curd / yogurt and chili pickle/ fresh coriander chutney for best results!

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.

 

 

Gobi Paratha

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Gobi Paratha Gobi stuffed Paratha + gobi filling

Gobi/ Cauliflower stuffed paratha 

Hi friends! Gobi ka paratha, is an absolute winner of the most popular paratha in North India. Theparathas are stuffed with spicy grated cauliflower.

 Preparation Time : 30-35 minutes

Cooking time : 10-15 minutes

Servings : 6

Ingredients :

  • 1 medium size cauliflower
  • 3 cups whole wheat flour/ atta
  • 2 tbsp finely chopped fresh coriander leaves
  • 2 Green chilli (finely chopped)
  • 1 inch piece Ginger  (finely grated)
  • 1/4 tsp Red chilli powder
  • 1 tsp roasted and powdered geera seeds / cumin seed
  • 1/2 tsp carom seeds / ajwain
  • 1 tsp salt or Salt to taste
  • 2-3 tbsps pure ghee / olive oil for shallow frying

Method :

Step 1

Take atta / whole wheat flour in a bowl mix water , little at a time. Add enough water to make a firm dough (not too soft not too hard). Keep aside, covered for ten to fifteen minutes.

Step 2

Wash and finely grate cauliflower in a bowl.

Step 3

Add finely chop coriander leaves , ginger, green chilies, cumin powder,carom seeds / ajwain  and salt in to the grated cauliflower.

Step 4

Divide the dough in medium-sized balls, roll out each ball into a medium thick chapatti using dry flour for dusting. Place a spoonful of the cauliflower mixture in the center and bring the edges together to seal and form into a round shape once again. Press on your palm.

Step 5

Sprinkle a little flour on top, and roll the stuffed dough gently, taking care not to break it. Heat a tawa /griddle/ non-stick tawa, place the rolled paratha on the heated tawa.

Step 6

Shallow fry both sides on medium heat with little pure ghee/olive oil till both sides are evenly cooked and golden. Serve hot with a blob of butter.

Note: A bowl of curd / yogurt and chili pickle/ fresh coriander chutney is  a good accompaniment.

Health Benefits of Cauliflower:

Because of its beneficial effects on numerous aspects of health, cauliflower can easily be described as a super food. Ten of its most impressive benefits follow:

1. Fight Cancer

Cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth. Some researchers believe eliminating cancer stem cells may be key to controlling cancer.

2. Boost Heart Health

Sulforaphane in cauliflower and other cruciferous vegetables has been found to significantly improve blood pressure and kidney function.Scientists believe sulforaphane’s benefits are related to improved DNA methylation, which is crucial for normal cellular function and proper gene expression, especially in the easily damaged inner lining of the arteries known as the endothelium.

3. It’s Anti-Inflammatory

You need some level of inflammation in your body to stay healthy. Cauliflower contains a wealth of anti-inflammatory nutrients to help keep inflammation in check, including indole-3-carbinol or I3C, an anti-inflammatory compound that may operate at the genetic level to help prevent the inflammatory responses at its foundational level.

4. It’s Rich in Vitamins and Minerals

Eating cauliflower regularly is a simple way to get these much-needed nutrients into your body. It’s also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.

5. Boost Your Brain Health

Cauliflower is a good source of choline, a B vitamin known for its role in brain development.

6. Detoxification Support

Cauliflower helps your body’s ability to detoxify in multiple ways. It contains antioxidants that support Phase 1 detoxification along with sulfur-containing nutrients important for Phase 2 detox activities. The glucosinolates in cauliflower also activate detoxification enzymes.

7. Digestive Benefits

Cauliflower is an important source of dietary fiber for digestive health. But that’s not all. According to the World’s Healthiest Foods

8. Antioxidants and Phytonutrients Galore

Eating cauliflower is like winning the antioxidant and phytonutrient lottery. It’s packed with vitamin C, beta-carotene, kaempferol, quercetin, rutin, cinnamic acid, and much more. Antioxidants are nature’s way of providing your cells with adequate defense against attack by reactive oxygen species (ROS).

Ref.http://articles.mercola.com/sites/articles/archive/2014/02/22/cauliflower-health-benefits.aspx

Nick’s kitchen medical Disclaimer:

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

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Methi Aloo Parathas

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Methi Aloo Paratha  Methi Fenugreek-LeavesFresh fenugreek leaves and potato parathas / Methi Aloo Paratha

Hi friends!One of the healthy ways to add greens to your diet is eating methi aloo paratha. This is a good course to have for breakfast, lunch or dinner.

Preparation Time : 30-35 minutes

Cooking time : 10-15 minutes

Servings : 5 -6

Main Ingredients: Whole wheat flour/ atta, 6 medium size boiled potatoes, fresh Methi / fenugreek leaves

Cuisine: North Indian / Punjabi

Course : Breakfast, Breads

Level Of Cooking: Medium

Ingredients:

  • 3 Potatoes medium (pressure cooked for3-4 minutes)
  • 2 cups of fresh methi /fenugreek leaves ,finely chopped
  • 3 cups wheat flour / atta
  • 2 Green chilli  (finely chopped, optional)
  • 1/2 tsp red chilli powder
  • 1/2 tsp ajwain (carom seeds)
  • 1 tsp Salt or / salt to taste
  • 2-3 tbsps pure ghee / olive oil for shallow frying

Method:

Step 1.

Wash and evenly mash the potatoes . Finely chop methi leaves. Keep aside.

Step 2.

Mix mashed potatoes, finely chopped methi leaves, green chilies, ajwain, chili powder and salt combine all the ingredients in a deep bowl, add atta / whole wheat flour and knead into a semi-soft dough using enough water (little at a time).

Step 3.

Divide the dough into 6 equal portions. Roll each portion into a 3″diameter circle, dusting it with a little wheat flour for rolling, brush with melted ghee/ oil, fold into half to form a semi- circle. Brush the semi-circle with melted ghee and fold both ends again to form a square. Roll out into 5″ square paratha using a little wheat flour for rolling.

Step 4

Heat a non-stick tawa (griddle) and Shallow fry both sides each paratha, using a little ghee/ oil, till golden brown spots appear on both the sides. Repeat steps 3 to 4 to make 5 more parathas.

 Step 5.

Serve hot with a blob of butter. A bowl of curd / yogurt and chili pickle is good accompaniment.

Fenugreek leaves health benefits:

The word “fenugreek” has its origin in the Latin language, and refers to ‘Greek hay’. It is commonly seen in the Mediterranean areas of Southern Europe.For ages, it has been grown in this region, together with North Africa and India. Inhabitants of these regions use both the leaves and seeds as a spice for their dishes. The fenugreek herb is basically in the form of seeds and works as an effective nutritional supplement. Due to the numerous health benefits provided by this herb, they’ve been used by herb lovers for ages.

1. Poor liver function:

This leaf is highly beneficial for treating poor liver function and dyspepsia. It is also helpful in treating gastric problems and other intestinal issues. It is also used for curing dysentery and diarrhea. These leaves are also used in the powdered form for treating GI issues, as well as allergies or congestion of the upper respiratory zone.

2.Cholesterol:

Fenugreek leaf has an incredibly strong effect on blood lipid levels; it may also prove helpful in lowering atherosclerosis. Patients suffering from lipid fluctuations benefit hugely from this herb; the reason behind this is its capacity to cut down cholesterol levels, LDL and triglycerides while pulling up their HDL levels. Place some of these leaves in water and leave it overnight; next morning, strain the water and consume it.

3. Diabetes:

The healing properties of fenugreek are quite similar to cinnamon; due to its anti-diabetic elements, this spice is capable of controlling glucose metabolism. It also helps in preventing and treating of Type II diabetes.This herb balances blood glucose homeostasis and reduces cellular insulin resistance. According to medical researchers, fenugreek lowers blood sugar levels of Type II diabetics by a huge percentage.

4. Heart problems and blood lipids:

This herb, fenugreek, has a strong balancing effect on blood lipid levels and lowers the hazards of atherosclerosis. In case of diabetes, it has substantiated an outstanding ability to reduce LDL levels, triglycerides and cholesterol. One more important characteristic of this spice is its power to reduce platelet creation, which, in turn, lowers the chances of sudden blood clotting in your heart; the common consequences being strokes and massive heart attacks. Like most of the other spices, fenugreek too contains strong antioxidants. It is also beneficial in protecting other internally generated antioxidants from any kind of damage. It also shields the body against a variety of other chronic diseases.Fenugreek provides iron as nutrient to body.

5. Skin benefits, reduces blemishes:

This herb is highly beneficial in reducing skin marks and blemishes. If there are some stubborn marks or spots on your face, consider using something natural like fenugreek leaves. Mix a spoon of fenugreek seed powder with a few drops of water; blend it continuously till it’s smooth in texture. Next, apply this paste on your face and leave it for fifteen minutes. Next, swipe it off with a wet cotton ball.

6. Hair benefits, for long and lustrous hair:

For long and lustrous hair, apply a thick fenugreek paste on your scalp and keep it for forty minutes. Next, rinse it off with cold water. You can repeat this practice once or twice a week. Considering its countless natural benefits, it works as an excellent alternative to damaging and unsafe chemical found in local shampoos.

Ref. http://www.stylecraze.com/articles/benefits-of-fenugreek-leaves-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.

 

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Tinda Aloo Masaledar

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image

Ingredients

  • 200 gms Tindas washed and cut into thick slices
  • 2 small potatoes cut into thick slices
  • 1 medium sized onion finely chopped
  • 1 tomato finely chopped
  • 1/2 tsp ginger paste
  • 1/2 tsp garlic paste
  • 1/2 tsp Jeera
  • 1/4 tsp red chilli powder
  • 1/2 tsp turmeric powder
  • 1 tsp coriander powder
  • 1/2 tsp garam masalas
  • 2/3 tsp Salt / or salt to taste
  • 1/2 a cup of water

Few Coriander leaves for garnishing

Method:

  1. Heat oil in a thick bottom pan, add jeera seeds, when the jeera seeds start spluttering , add the onion , saute till they are golden .
  2. Add ginger-garlic paste , fry for a few minutes add all the spices and fry for a few seconds .
  3. Add the chopped tomatoes and let it cook till they are well cooked & soft
  4. Now add the tindas, potato pieces, a little water and cover the pan with a lid .
  5. Cook on slow fire till they are soft.
  6. Garnish with coriander leaves and serve hot with chapattis, rice etc.What is Tinda:The tinda and plural called tinday (in Urdu ٹنڈه or ٹنڈے), also called Indian round gourd or apple gourd or Indian Baby Pumpkin, is a squash-like cucurbit grown for its immature fruit, a vegetable especially popular in South Asia. It is the only member of the genus Praecitrullus. “tinda” is also called “tindsi” in rajasthan. In Marathi, it is called Dhemase ढेमसे. In Sindhi language, it is called Meha ميها.

Rajma Curry

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Rajma NG 1Rajma curry/ Red kidney beans curry

It is a high protein, nutritious Rajma/red kidney beans preparation. Tastes very good with boiled / steamed rice.

Preparation Time : Soaking over night +15-20 minutes

Cooking time :30- 40  minutes

Servings : 5-6

Main Ingredients: Rajma /Red kidney beans, tomatoes and Onions

Cuisine: North Indian , Punjabi

Course: Main,Dals and currys

Level Of Cooking: Medium

Ingredients:

  • 1 cup Rajma/red kidney beans (soaked overnight)
  • 2 medium Onions,finely chopped
  • 4 medium size Tomatoes,cut and pureed
  • 1 tablespoon Coriander powder
  • 1tsp Red chilli powder
  • 1/2 tsp Turmeric powder
  • 1/2 tsp Cumin seeds, roasted and powdered
  • 1 tsp cumin seeds
  • 3 cloves, powdered
  • 2 Black cardamom seeds powdered
  • 1/4 tsp cinnamon powder or / 1″ stick of cinnamon
  • 1/2 tsp Garam masala powder
  • 11/2 level tsp Salt or / salt to taste
  • 2 Bay leaves
  • 1 inch piece Ginger ,grated
  • 15 Garlic cloves,finely crushed
  • 3 tablespoons Olive oil
  • 2 tbsp fresh coriander leaves, finely chopped, for garnishing

Method:

Step 1.

On a full flame place the pressure cooker on the stove with Rajma/red kidney beans and three glasses of water, chopped onions and salt. 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. Open the lid and check, Rajma/red kidney beans will be totally cooked and soft.

Step 2.

Heat oil in a deep pan and put cumin seeds, when it starts to crackle,add bay leaves, powdered cloves,cinnamon and black cardamom seeds, saute for a few seconds, add coriander powder, red chilli powder and turmeric powder. Add crushed garlic cloves, grated ginger, tomato puree and saute for a few minutes more. Keep stirring on slow flame and continue to cook till the oil surfaces on the masala.

Step 3.

Add cooked Rajma/red kidney beans to the masala and mix. Adjust salt and add garam masala powder. Lower the heat and simmer for about fifteen to twenty minutes on low heat.

Step 4.

Garnish with finely chopped coriander leaves.Serve hot with boiled/ steamed rice, pulaos ,biryanis or with any Indian bread of your choice.

Health benefits of Rajma/red kidney beans:

 Kidney beans, also known as rajma, is a well known pulse that is extensively used all over the world in the preparation of variety of dishes, particularly in rice, curries, salads and toppings. Mexican foods that are popular all over the Globe. And kidney beans is the main component that is used in preparing the dishes. Tacos, Mexican chaat and Mexican Bean Hotpot are few famous dishes that are prepared using kidney beans or rajma. However, many people dread eating kidney beans as it is considered to be fattening or is gassy. However, there are many health benefits of kidney beans that we need to know. The health benefits of kidney beans are not just for a part of the body but improves the overall health of our body. The benefits of kidney beans definitely makes us include this pulse in our daily diet.
Health Benefits Of Rajma/red kidney beans:
Provides Energy: Rajma/red kidney beans boosts our energy as it is high in iron content. It contains high amount of iron which is the main source that is required for increasing body metabolism and energy. It also helps in the circulation of oxygen throughout the body.
Calorie count: The amount of calorie found in Rajma/red kidney beans is moderate and can be eaten by all the age group.
Adding kidney beans to a salad or low calorie soup during lunch will be a good choice. At the same time, for those who want to maintain a consistent weight can have rajma or kidney beans.
Maintains Blood Sugar: Rajma is a well known fiber rich pulse. These fibers in rajma decreases the metabolism rate of the carbohydrate content in the beans.
Good For Brain: This pulse offers outstanding benefits for brain. It contains high amount of vitamin K which provides essential nutrition for both brain and nervous system.
Kidney beans are also a good source of vitamin B, which is essential for brain cells. It nourishes the brain nerves and cells which prevents age related disease like Alzheimer’s.
Improves bowel movements: The fiber present in kidney beans helps in maintaining healthy bowel movements. If it is eaten in the right quantity, it helps in cleansing the digestive tract. Regular bowel movements are associated with a lower risk of colon cancer.
Cardiovascular Benefits: High magnesium content and fiber in kidney beans is responsible for lowering bad cholesterol levels. High magnesium level found in kidney beans helps the body fight diseases associated with the risk of stroke, heart attack, and peripheral vascular disease. It also helps in having a healthy cardiovascular system.
These are some of the major health benefits of kidney beans. Add them in your daily diet as it keeps you healthy in the long run.

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.

Chole/Chickpeas curry

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imageChole/ Chick peas curry

Main Name: Chickpea
Biological Name: Cicer arietinum
Hindi Name: Chana, Kabuli Chana

Names in other Indian languages: Kothu kadalai (Tamil), Kadala (Malayalam), Sanagalu (Telugu), Chana (Gujarati), Chola (Bengali), Harbara (Marathi), Buta (Oriya), Chole (Punjabi), Chana sabut (Urdu)

A famous Punjabi / North Indian preparation of chick peas can be enjoyed with any Indian bread of your choice.

Preparation Time : Over night soaking

Cooking time : 20-25 minutes (after the full pressure, on low flame 20-25 minutes)

Servings : 4- 6

Cuisine: Indian / North Indian /Punjabi

Course:Main

Level Of Cooking: Medium

Ingredients:

  • 1 cup Chickpeas (kabuli chana)
  • 2-3 tbsp Olive oil
  • 2 big size onions (cut into quarter pieces)
  • 1 tsp Carom seeds/ Ajwain
  • 1 1/2 tbsp Coriander powder
  • 1 tbsp Cumin powder  (Cumin roasted and powdered)
  • 1 tsp Red chilli powder
  • 1 level tsp Salt  or / to taste
  • 1 tsp Garam masala powder
  • 1 tbsp Tamarind pulp or/ Dry mango/ or amchur powder 1 tablespoon / or seeded tamarind small marble size soaked and pulp taken out
  • 1 green chili ,slit 1 (optional)
  • 2 inch Ginger piece,cut into thin strips or grated

Method:

Step 1.

Wash chanas well  and Soak for at least seven-eight  hours  in  500 ml of water . Retaining the same water,add salt to the chana and cook in a pressure cooker till done ( 20-25 minutes after the pressure is formed in the pressure cooker).

Step 2.

Put the quartered onions in the pressure cooker add 1/4 cup of water. Pressure cook till the pressure is formed, switch off the heat. Cool and grind into a paste.

Step 3.

Heat the oil in a deep pan, put ajwain, when it splutters, add onion paste . Sauté for 3-4 minutes and add coriander powder, cumin powder and red chilli powder,tamarind paste (or dry mango powder) Sauté again. Add boiled chanas, cook on low flame for 10-15 minutes .

Step 4.

Add garam masala powder, mix well, cook for few minutes more.

Step 5.

Garnish with coriander leaves, green chillies, tomato slices , fried potato pieces and finely cut ginger strips and serve hot with puri, bhatures etc.

Note: Bundi raita compliments chole.

Health Benefits of Chickpeas:
  • Rich in both types of fiber, soluble and insoluble, chickpeas escort the trapped bile acids out of the body and lower cholesterol levels, thereby contributing to cardiovascular health.
  • The insoluble fiber content in chickpeas helps in preventing digestive disorders, like irritable bowel syndrome and diverticulosis; hence, promoting positive digestive health.
  • With folate and magnesium in high amounts, chickpeas protect the body from cardiovascular diseases. Folate reduces the levels of the amino acid, homocysteine which causes damage to the lining of arteries and increases the risk of blood vessel blockages.
  • With a rich supply of soluble fiber, chickpeas help in balancing blood sugar levels; thus, providing support to diabetic patients suffering from highs and lows of blood sugar levels.
  • The high fiber content in chickpeas induces feelings of satiety, thereby cutting down the intake of unwanted calories and keeping your appetite under control.
  • An excellent source of the trace mineral manganese, chickpea boosts production of energy and defends against several diseases.
  • Molybdenum is a mineral and an antioxidant important for stimulating the body’s mechanism for reducing symptoms of energy, helping with impotency in men, fighting against tooth decay and irritability, and preventing anemia. Molybdenum is found in chickpeas in abundance.
  • Chickpeas contain phytochemicals called saponins which are highly beneficial for the health of women. They act as antioxidants, providing protection against osteoporosis, lowering the risk of breast cancer, and minimizing hot flushes in post menopausal women.
  • Chickpeas help in meeting your daily iron requirements.  The deficiency of which reduces the delivery of oxygen throughout the body, resulting in feelings of weakness and tiredness, difficulties in concentration, and increasing the risk of infections.
  • A good source of iron, chickpeas also help with the proper functioning of the human system and preventing conditions, like anemia, weakness, hair loss, headaches, and other critical health concerns.
  • Regular consumption of folate is important for the production and maintenance of new cells, particularly during periods of rapid growth, like during pregnancy and infancy. Women, who consume adequate amounts of folate during their childbearing years, can reduce their risk of delivering babies with a neutral tube defect.
  • Enriched with the amino acid tryptophan, chickpeas are a good source of serotonin which regulates fluctuating moods and sleeping disorders. Eating chickpeas before bedtime leads to calmness and induces a good night’s sleep.

Ref.http://recipeclout.india-server.com/chickpeas.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 Halwa

~ saanjhachullha ~ Leave a comment

 

Pumpkin Halwa NG.jpg

Yellow pumpkin /kashiphal/Seetaphal Halwa

Hi friends! An out of the ordinary  delicious Halwa made with the goodness of pumpkins.

Cuisine: India, North India

Course: Dessert

Serves : 8

Recipe Cook Time :2 hours, 45 minutes Approximately

Ingredients:

  • 2 kg fresh Pumpkin/kashiphal/seetaphal (yellow)
  • 1 1/2 liters milk
  • 1 cup Almond- Slivered
  • 2 tbsp Poppy seeds/ khus khus , washed and soaked in water for two hours
  • 2 cups granulated sugar
  • 5-7 tbsp Clarified butter /Cow’s milk ghee

Method:

Step 1.

Wash and peel the pumpkin. Cut the pumpkin into small cubes.

Step 2.

Take a thick bottom deep pan / wok put pumpkin pieces add 1000 ml milk .

Step 3.

Bring the milk to boil, cook the Pumpkin in milk on slow fire.As the milk starts evaporating, gradually keep on adding rest of the 500 ml milk and continue cooking on slow fire till pumpkin is well blended with milk.

Step 4.

Add the poppy seeds /khuskhus to the mixture.

Step 5.

Heat ghee in a heavy pan and fry the Almond flakes till light pink in colour. Add the cooked Pumpkin.

Step 6.

Cook over a low flame for 10-15 minutes more.

Step 7.

Stir in sugar and continue cooking until the halwa is having thick consistency, starts leaving the sides of the pan, switch off the stove.

Step 8.

Garnish with slivered almonds, serve hot.

Note: For Sugar free dessert sugar can be replaced with 2 cups of Splenda-( Sugar substitute/Sugar free)

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.

 

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Coconut garlic ginger Chutney

~ saanjhachullha ~ Leave a comment

 

Chutney dosa

Coconut,garlic, ginger Chutney with dosa

Hi friends!This one is a simple yet tasty chutney. It is enriched with garlic flavor. This goes very well  with hot idles or dosa.

Preparation Time: 10 minutes

Cooking Time:0 minutes

servings: 3-4

Ingredients:

1 cup grated coconut

2 small green chillies , chopped

1 tsp grated ginger / adrak

2,3 cloves of garlic/ lahsoon

1 small marble size tamarind (de seeded)

3 tbsp roasted chana dal (daria)

1/2 tsp salt / or salt to taste

1/2 cup water

For The Tempering:

1/2 tsp mustard seeds (  sarson)

1 red chilli

1 small sprig of cury leaves (kadi patta)

1 tbsp oil

Method:

Step 1.

Put the coconut, green chillies, ginger, garlic, tamarind,  roasted split gram and salt in a blender with 1/2 cup of water and grind to make a fine paste. Keep aside.

Step 2.

Prepare the tempering by heating the oil and adding the mustard seeds, red chili and curry leaves and stirring till the mustard seeds crackle. Pour this tempering over the chutney and mix well.

Step 3.

Serve with dosa, idli and vadas. Refrigerate and use as required

Health Benefits of Coconuts:

  • Lower cholesterol
    • Improve digestion
    • Ward off wrinkles
    • Stabilize glucose levels
    • Fight off viruses
    • Build cells
    • Regulate hormones
    • Increase thyroid production
    • Lose weight
    • Increase metabolism
    • Fight infections
    • Stave off memory loss
    • Kill bacteria
    • And more!

Ref. http://undergroundhealthreporter.com/coconut-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.

 

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