Paniyaram /spiced dumplings originated in Tamil Nadu ,south of India, these are made in a special utensil or cookware called paniyaram chatti which have molds in it like a muffin pan . It is the traditional cookware used for making the paniyaram / spiced dumplings and gives the them round ball like appearance. It is made with rice and black lentil/ urad dal batter . These are basically called appams or spicy dumplings, and are generally served for breakfast or as a snack. These are also known in South India as Kuzhi paniyaram ,appe, guliappa, gulittu, and gundponglu, etc.
The batter is made by soaking the ingredients like rice, black lentils and Fenugreek seeds overnight in water, grinding the contents, then letting the batter ferment. Salt is added after mixing, the batter and is poured into the cookware pan’s compartments and placed on a low flame. After couple of minutes, the appams / paniyaram / spiced dumplings are flipped over to cook from the top . The Kuzhi paniyaram /spiced dumplings are ready to serve when they turns golden-brown all around .
Hi friends !masala paniyaram/ spiced dumplings are very easy to make. These can be made with leftover idli batter at home. There are different versions of masala Paniyaram / spiced pancakes. Here is one recipe for you to enjoy!
Preparation time: 5 minutes
Cook time : 10 minutes
Cuisine : Indian , South Indian
Course: Breakfast / healthy snack
Serves:
Ingredients:
3 cups idli batter
1 medium size onion, finely chopped
1 green chili, finely chopped
1 tsp ginger, finely grated
1/4 tsp asafetida/hing
1/2 tsp red chili powder(optional)
2 tbsp Cilantro / coriander, finely chopped
2 tbsp grated coconut
2 tbsp carrot, finely grated
1/4 tspsalt if required
Method:
Step1.
In a mixing bowl take the left over batter , add coconut, onions, green chili, ginger, carrot and salt, mix well.
Step 2.
On a medium flame heat the paniyaram chatti/ dumpling cookware with circular moulds . In each mould add a drop of cooking oil.
Step 3.
Take a spoonful of the batter mix and put in each mould leaving 1/4 of the mould empty.
Step 4.
Reduce the heat to low flame and allow the batter mix to cook for 1-2 minutes.
Step 5.
When the batter is firmed in the moulds, turn each paniyaram/ dumpling, in each mould with the help of a skewer or tip of the knife so that the other side get cooked and becomes golden brown.
Step 6.
Check the paniyaram/ dumplings for even cooking, turn once or twice for uniform cooking. Remove the cooked paniyaram/ dumpling from the cookware mould and serve hot with coconut chutney / sambar or both chutney and sambar.
Note: Many variations can be tried with the basic recipe.
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.
Hi friends ! Doasas are crispy savory pancakes/ crepes from South India is a staple food in its home region. In entire country too, Dosas are hugely popular. Instant dosas always come handy when nothing is preplanned for breakfast. There are many instant version dosas, my oats dosa recipe is easier to make than you think ! The good thing about these dosas is that they are thin and crisp and are delicious and healthy for you.For complete range of various breakfast options do check out my recipe menu.
VARITIES OF DOSAS: There are more than hundred different varieties of Dosas in India with a brilliant blend of taste, flavors, nutritional balance and seasonings. Oats dosas are special Dosas in this catagory and make healthy, nutritious breakfast or great all time snacks! There are many instant version dosas, my Oats Dosa recipe is easier to make than you think !This recipe of Oats dosa is simple, easy,instant and gluten-free recipe. Once tasted, will definitely become hot favorite!
Ingredients:
1 cup white oats, I used Quaker’s quick white oats
1/2 cup rice flour
1 carrot, finely grated
1/2 cup yogurt , whisked well
1 pinch asafetida
1 tsp cumin seeds
1 green chili, finely chopped
2″ ginger piece,finely grated
1 tsp salt / or salt to taste
2 tbsp cilantro/ coriander, finely chopped
1 1/2 cup water
2 level tsp ENO fruit salt,Regular / 1 small pouch
3 tbsp Olive oil
Method:
Step 1.
Make fine powder of oats in a grinder, keep aside.
Step 2.
In a mixing bowl take the powdered oats, rice flour, salt, asafetida, cumin seeds and whisked yogurt, mix the ingredients well. Gradually add water as needed to make batter consistency of dosa/ pancake mix. Set aside for about ten minutes.
Step 3.
Add green chilies, finely chopped cilantro /coriander, grated carrots, add ENO fruit salt mix it well, batter will become little frothy.
Step 4.
Place a non-stick tava / griddle over medium flame. Grease the non-stick tava / griddle lightly. Test by sprinkling a few drops of water on it if water sizzles right away non-stick tava / griddle is ready for making dosa.
Step 5.
Pour a ladle full of the batter mixture onto the non-stick tava / griddle and spread evenly with the back of the ladle, about six to eight inches in diameter.
Step 6.
When the batter begins to dry a bit, gently pour one tsp of oil over and around it. Wait about 20 seconds, then flip the dosa using a spatula.
Step 7.
Press the dosa very gently with the spatula all around to ensure even cooking, when dosa is golden brown on both sides, fold it once with the help of spatula and slide it gently on a plate.
Step 8.
Repeat this process for the remaining dosas.
Step 9.
Serve oat dosa hot. The best accompaniments with the Oats Dosas are coriander/ coconut/ curry leaves or tomato chutney.
Note:
The key for the perfect and crisp lacy dosas lies in the consistency of batter, so please stick to the measurements provided in the recipe.
Mix the batter well before use.
The tawa / griddle used to prepare dosas, preferable should be flat an iron or non-stick tawas work best, use a properly heated tawa /griddle ( not cold , not too hot) for best results.
For the instant dosas pour the batter mixture onto the tawa / griddle and spread in a circular way evenly with the back of a ladle, about six-eight inches in diameter.
Dosas are best when eaten hot. Cold Dosas turn soggy and become slightly sticky.
For complete range of various chutney options do check out my recipe menu.
Healthy Eating:
The Benefits of Eating Oatmeal Every Morning :
Whole Grain
Oatmeal is a whole grain, and eating whole grains can lower your risk for several diseases, including high blood pressure and type 2 diabetes. Oatmeal also contains lignans, a plant chemical that has been found to prevent heart disease. The food label on your package of oats should list one ingredient: whole grain oats. Avoid prepackaged oatmeal that may be high in both sodium and sugar and lower in beneficial fiber. The Dietary Guidelines for Americans 2010 recommends eating whole grains to reduce your risk of cardiovascular disease. In addition, whole grains such as oats are a source of iron, magnesium and B vitamins.
Lower Cholesterol
Eating oatmeal can lower your cholesterol, especially your LDL, or “bad” cholesterol. If you’ve been diagnosed with high cholesterol, consider adding oatmeal to your daily menu. MayoClinic.com even recommends oatmeal as one of the top five foods to eat to improve your cholesterol numbers.
Lower Weight
Oatmeal is a source of fiber. That means when you eat oats for breakfast, you’re going to feel full for a long time. Breakfast foods high in sugar and fat can make you feel full for a brief period, but then you’re hungry again. A breakfast smoothie, consisting of blended oats, fruit and ice, can satisfy your hunger easily until lunch.
Oatmeal Options
If you’ve tried oatmeal before and didn’t like it, reconsider. Combining fruit or nuts with your oats while they’re cooking adds more nutrients. Spices like cinnamon and nutmeg give great flavor to your oats. Limit any sugars and let the natural flavor of the fruits and spices take over. Blend your oats with different fruits into a healthy oatmeal smoothie. Because oatmeal is such a beneficial food, try to find a different way to eat it every day.
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.
Sindhi cuisine (Sindhi: سنڌي کاڌا) refers to the native cuisine of the Sindhi people from Sindh, Pakistan. The daily food in most Sindhi households consists of wheat-based flat-bread (phulka) and rice accompanied by two dishes, one gravy and one dry. Today, Sindhi food is eaten in many countries including India, where a sizable number of Hindu Sindhis migrated following the independence in 1947.
Tomato kadhi or Sindhi kadhi – is a main dish for Sindhis known as curry chawara. Tomato kadhi is very nutritious because of the use of vegetables in this dish. Sindhi kadhi is an example where the dish is enriched with the vegetables providing great taste, colour and texture.
Prep Time: 15 minutes
Cook Time: 25 minutes
Category: Main curse
Cuisine: Indian , Sindhi
Serves: 6
Ingredients:
8-9 medium size tomatoes
3 tbsps Gram flour / Besan
150 gms Cluster beans / Gwar Phali
150 gms Lady finger/Okra/Bhindi
1 carrot, washed, peeled and cubed
2 medium size potatoes, each potato cut into four big pieces
1 tbsp Ginger, grated and juice taken out
1 tsp Red chili powder
1/2 tsp turmeric powder
2 level tsp salt or / salt to taste
3 tbsp Olive oil
For seasoning
2 tbsp Olive oil
1/2 tsp mustard seeds
1/2 tsp Cumin seed
1/2 tsp Fenugreek seeds
1/4 tsp Asafetida / Heeng
3 sprigs curry leaves
Method :
Step 1.
Wash, remove side thread, cut cluster beans/ Gwar phali into two inch pieces. Cut the head and tail of Lady finger/Okra/Bhindi and cut into two inch big pieces. wash , peel and cut the carrot into small cubes. Wash peel and cut each potato cut into four big pieces. Keep aside.
Step 2.
Wash and cut each tomato into four pieces. Grind it to make puree. Keep aside.
Step 3.
Take chopped potatoes, carrots and cut cluster beans/ Gwar phali in the pressure cooker, add 1/4 cup water and a pinch of salt and close the cooker lid. Place the pressure cooker on high flame the moment full pressure is formed, switch off the stove. Let the pressure cooker cool down to room temperature. Open the lid and take out the steamed vegetables in a bowl.
Step 4.
Heat 3 tbsp oil in a wok /kadai/ pan and sauté Lady finger/Okra/Bhindi on medium flame for 3-4 minutes. Lower the heat and remove the shallow fried ladies finger pieces in tray.
Step 5.
Add to the hot oil, asafetida sauté for a few seconds, add mustard and cumin seed. When mustard and cumin start crackling add curry leaves, reduce the heat to low flame.
Step 6.
To the above seasoning add the Gram flour / Besan and saute till it is golden brown. Add a cup of water and bring the mixture to a boil, mix in turmeric , red chili powder, salt and the pureed tomatoes. Mix it well.
Step 7.
When the mixture starts boiling, reduce the heat to low flame. Now add the sautéed Lady finger/Okra/Bhindi pieces, steamed potatoes, carrot cubes and cluster beans/ Gwar phali along with 1 1/2 cup of water and mix well. Boil it, cover and cook on low flame until gravy becomes thick consistency and oil floats.
Step 8.
Serve hot with boiled / steamed white rice, Aloo tuk and pappad !
Note:
Steaming cluster beans, potato pieces and carrot cubes in pressure cooker is time saving.
sautéing Lady finger/Okra/Bhindi separately is necessary .
Possible health benefits of Lady Finger :
Weight Loss – The low calorie content of Okra (30 kcal / 100 gm) and its high fibre content make it a suitable food for weight loss. It provides minimum calories and its high fibre levels help in keeping you full for longer.
Heart disease– Okra contains soluble fibre pectin. Pectin helps in lowering bad cholesterol and prevents atherosclerosis by helping in elimination of deposited cholesterol and clots. Controls blood sugar levels – This benefit of lady finger may be attributed to its fibre content. Eugenol a type of fibre, helps in slowing down digestion and absorption of sugar from the blood stream. Hence it helps in avoiding sugar spikes after meal and stabilizes the blood sugar levels. Its fibre further helps in lowering blood sugar levels.
Improves digestion – The fibre content of lady finger helps in better digestion, and regularization of bowels. Pectin swells up in the intestine and helps in easier elimination of waste from the intestine. People suffering from constipation benefit from regular consumption of lady finger.
Improves immunity – Another important benefit of lady finger is that it contains Vitamin C which helps in improving immunity.
Anemia – Lady finger contains iron and folate and Vitamin K, nutrients that help in treating and avoiding anaemia. Prevention of colon cancer – Like all other high fibre foods, lady finger too helps in prevention of colon cancer by keeping the digestive system intact and functioning properly.
Improves eyesight – The Vitamin A and beta carotene present in lady finger may be helpful in improving eyesight.
Treatment of dandruff and lice – Okra is used as home remedy for dandruff and lice. Cut okra horizontally and boil in water, add lemon to this water and use this water for rinsing hair.
As you can see that most of the benefits of lady finger are attributed to its rich fibre content. Hence dietitians advise everyone to eat as many veggies with your meal as possible.
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.
Hi friends! In Tamilnadu mixed vegetables with any vegetable are stir fried, served as a side dish for lunch or dinner with rice, dal and some curry. The vegetables that are used in this recipe are finely chopped, cooked and tossed with fresh grated coconut.
Ingredients:
1/2 cup green peas
1/2 cup carrots, cut into tiny cubes
1/2 cup French beans, finely chopped
1 medium size potato, washed, peeled and cut into tiny cubes
1 medium size Onion ,finely chopped
1/2 tsp red chili powder
3 tbsp Coconut , finely grated
1/2 tsp Salt / or salt to taste
For seasoning
1 tbsp Oil
1/2 sp Mustard seeds
1 tsp Split black gram /Urad dal
1 red chili , Whole
1 sprig Curry leaves
1/4 tsp Asafetida
Method :
Step 1.
In a wok / kadahi / pan heat oil and add the mustard seeds. When the mustard starts crackling add asafetida, curry leaves and the dry red chili, split black gram dal.
Step 2.
Add onions to the step 1 seasoning. Sauté the onions and for a minute or till the onions are translucent.
Step 3.
Add the chopped beans, shelled peas, cubed carrots, and cubed carrots and salt. Cook the mixed vegetable covered till potatoes are soft and well cooked.
Step 4.
Finally add the fresh grated coconut, mix well with the cooked vegetable and switch off.
Step 5.
Mixed vegetable is tasty, nutritious as a side dish with boiled rice or pilafs.
The Health Benefits of Frozen Mixed Vegetables:
Frozen mixed vegetables provide convenience and nutrition.
Besides their convenience, mixed frozen vegetables are complementary — some vegetables add nutrients to the mix that others lack — giving you a wider variety of nutrients in the blend. The only nutrient you won’t get from mixed vegetables is vitamin B-12, because it’s found in animal products.
Fiber
Vegetables have soluble and insoluble fiber. Soluble fiber keeps blood sugar balanced by slowing absorption of carbohydrates. It also lowers cholesterol by carrying it out of the body. Insoluble fiber keeps food moving through the digestive tract, which prevents constipation and diverticular disease.
Healthy Eyes
The substances that give vegetables their color — carotenoids — provide nutrients for your eyes because they’re a form of vitamin A. Mixed vegetables contain several carotenoids: alpha-carotene, beta-carotene, lutein and zeaxanthin. Alpha- and beta-carotene are converted into the form of vitamin A that is essential for vision.
Antioxidants
In addition to antioxidants that support your eyes, mixed vegetables have other antioxidants that fight free radicals. Free radicals are produced as a byproduct of essential biochemical processes. If they’re not neutralized by antioxidants, free radicals cause cellular damage that leads to illnesses, such as cardiovascular disease.
Strong Bones
Calcium and phosphorus combine to form the mineral that builds bones, called hydroxyapatite. Bones are continuously maintained through a process in which old or damaged bone is removed and rebuilt. You need a constant supply of these minerals throughout your life to keep your bones healthy and to prevent osteoporosis.
Preparation Tips
Combine mixed frozen vegetables into a casserole with the addition of onion, cheese and mayonnaise. Make a quick vegetable soup by adding a bag of mixed vegetables to canned tomatoes. Alternatively, use them in a salad.
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.
Hi friends! With richness of vegetables, this dish is a good accompaniment to Indo Chinese fried rice ,the sweet and sour vegetable is just what you need to enjoy with fried rice or Hakka noodles.
Course: Main, Indo Chinese Serves : 4
Ingredients:
1 cup capsicum, bell peppers, yellow and red, cut into small cubes
1 cup Cucumber, chopped into big cubes
1/2 cup cabbage, cut into cubes
1/2 cup Cauliflower, cut into small florets
1/2 cup carrots, cut into small cubes
1/2 cup onion , finely chopped
2 tbsp celery, cut into small pieces
4 tbsp oil
salt to taste
For The Sauce:
2 tbsp plain flour
2tbsp Soy sauce
5 tbsp tomato ketchup
1/2 cup brown vinegar
1 /2 cup sugar
1 1/2 cup water
Method :
Step 1.
Cut the cauliflower, cabbage, carrot, onions, capsicum into small cubes. Cut cucumber, into big cubes. Keep aside.
Step 2.
Heat the oil in a wok/ heavy bottom pan over high flame and add the onions and cauliflower, cabbage, carrot, onions, capsicum and sauté on a medium flame for 3 to 4 minutes stirring occasionally.
Step 3.
Take all the ingredients for the sauce in a pan, mix well and bring it to boil stirring continuously till sauce thickens, switch off the stove.
Step 4.
Add the prepared sauce and salt to step 2 vegetables, mix well and cook on a medium flame for 2 to 3 minutes, stirring continuously. Serve hot.
Health Benefits of Mixed Vegetables:
Besides their convenience, mixed frozen vegetables are complementary — some vegetables add nutrients to the mix that others lack — giving you a wider variety of nutrients in the blend. The only nutrient you won’t get from mixed vegetables is vitamin B-12, because it’s found in animal products.
Fiber
Vegetables have soluble and insoluble fiber. Soluble fiber keeps blood sugar balanced by slowing absorption of carbohydrates. It also lowers cholesterol by carrying it out of the body. Insoluble fiber keeps food moving through the digestive tract, which prevents constipation and diverticular disease.
Healthy Eyes
The substances that give vegetables their color — carotenoids — provide nutrients for your eyes because they’re a form of vitamin A. Mixed vegetables contain several carotenoids: alpha-carotene, beta-carotene, lutein and zeaxanthin. Alpha- and beta-carotene are converted into the form of vitamin A that is essential for vision. Lutein and zeaxanthin function as antioxidants. They’re the only carotenoids found in the retina, where they may help prevent age-related macular degeneration. One cup of boiled, mixed vegetables delivers more than 200 percent of the recommended daily intake of vitamin A.
Antioxidants
In addition to antioxidants that support your eyes, mixed vegetables have other antioxidants that fight free radicals. Free radicals are produced as a byproduct of essential biochemical processes. If they’re not neutralized by antioxidants, free radicals cause cellular damage that leads to illnesses, such as cardiovascular disease. The same portion of mixed vegetables has 30 percent of the recommended daily intake of manganese and 5 percent of the daily value of vitamins C and E. As a water-soluble antioxidant, vitamin C protects cells throughout the body. Vitamin E is a fat-soluble antioxidant, which gives it the ability to neutralize free radicals in lipids that have varied roles, such as providing cellular structure and transporting fats through the blood. Manganese has the job of protecting mitochondria, which are the structures inside cells that produce energy. Green peas are the highest source of vitamin C, while lima beans and carrots boost vitamin E. Lima beans also have at least double the manganese of other vegetables.
Strong Bones
Calcium and phosphorus combine to form the mineral that builds bones, called hydroxyapatite. Bones are continuously maintained through a process in which old or damaged bone is removed and rebuilt. You need a constant supply of these minerals throughout your life to keep your bones healthy and to prevent osteoporosis. You’ll gain 5 percent of the recommended daily intake of calcium and 13 percent of phosphorus from 1 cup of mixed vegetables. All of the vegetables have both minerals, but corn is low in calcium, while snap beans and carrots have less phosphorus than the others.
Preparation Tips
Combine mixed frozen vegetables with ground beef, onions and beef broth, and top them with mashed potatoes to make shepherd’s pie. Use them in a stir-fry with chicken and soy sauce or turn mixed vegetables into a casserole with the addition of onion, cheese and mayonnaise. Make a quick vegetable soup by adding a bag of mixed vegetables to beef broth and undrained, canned tomatoes. Alternatively, use them in a salad.
Nick’s kitchen 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.
Hi friends! Here is a quick recipe for Indo Chinese Vegetable Fried rice absolutely easy to make. Vegetarians will enjoy this delicious Steamed rice cooked with vegetables and sauces. Serve with sweet and sour curry.
Preparation time: 30 minutes
Cooking time: 20 minutes
Course: main
Cuisine: Indo Chinese
Serves: 4
Ingredients:
for cooking the rice:
1 cup long grained rice or basmati rice
750 ml water
½ tsp salt or as required
Vegetables:
1/2 cup spring onion /Shallots
1/2 cup carrots, into fine tiny cubes
1/2 cup French beans, very finely chopped
1/2 cup cabbage, very finely chopped
1/2 cup Bell pepper (red and yellow) , chopped finely
9 cloves of garlic, finely chopped
1″ ginger, finely grated
2 tbsp soy sauce
1 tbsp vinegar
½ tsp black pepper powder
3 tbsp cooking oil
2 tbsp finely chopped spring onions to garnish
1 tsp salt or / salt as required
Method:
Cooking the rice:
Step 1.
Wash rice very well till the water runs clear and soak rice in water for 15 minutes,drain and keep aside.
Step 2.
In a sauce pan, bring to boil 750 ml. of water with salt , add the soaked and drained rice to the boiling water.
Step 3.
On a low flame cook the rice without the lid , when the rice is cooked, remove the pan from stove and drain the rice. Keep aside.
Fried vegetable rice :
Step 1.
As the rice is cooling, cut the vegetables finely and keep aside.
Step 2.
Heat oil in a kadahi /wok / pan, add the garlic and saute for few seconds till golden, add ginger and the spring onions /shallots and saute for about three minutes on medium flame stirring continuously.
Step 3.
Add all the finely chopped vegetables, increase the flame on a high initially and stir fry the vegetables on a high flame for 3-4 minutes. Then stir fry on a medium flame stirring continuously so that vegetables are cooked and also retain their crunchiness and crispiness.
Step 4.
Add the soy sauce, salt and pepper, mix and add the rice. Stir fry for a few minutes till the sauce is well blended with the fried rice well. Switch off the stove.
Step 5.
Garnish with finely chopped shallots/ spring onions and serve the vegetable fried rice hot, plain or with an Indo Chinese vegetable Manchurian.
Note:
Some green chili sauce can be added to make rice chili hot.
Salt is added a little less in Fried vegetable rice as Soy sauce too has salt in it.
Health Benefits of Frozen Mixed Vegetables:
Besides their convenience, mixed frozen vegetables are complementary — some vegetables add nutrients to the mix that others lack — giving you a wider variety of nutrients in the blend. The only nutrient you won’t get from mixed vegetables is vitamin B-12, because it’s found in animal products.
Fiber
Vegetables have soluble and insoluble fiber. Soluble fiber keeps blood sugar balanced by slowing absorption of carbohydrates. It also lowers cholesterol by carrying it out of the body. Insoluble fiber keeps food moving through the digestive tract, which prevents constipation and diverticular disease.
Healthy Eyes
The substances that give vegetables their color — carotenoids — provide nutrients for your eyes because they’re a form of vitamin A. Mixed vegetables contain several carotenoids: alpha-carotene, beta-carotene, lutein and zeaxanthin. Alpha- and beta-carotene are converted into the form of vitamin A that is essential for vision. Lutein and zeaxanthin function as antioxidants. They’re the only carotenoids found in the retina, where they may help prevent age-related macular degeneration. One cup of boiled, mixed vegetables delivers more than 200 percent of the recommended daily intake of vitamin A.
Antioxidants
In addition to antioxidants that support your eyes, mixed vegetables have other antioxidants that fight free radicals. Free radicals are produced as a byproduct of essential biochemical processes. If they’re not neutralized by antioxidants, free radicals cause cellular damage that leads to illnesses, such as cardiovascular disease. The same portion of mixed vegetables has 30 percent of the recommended daily intake of manganese and 5 percent of the daily value of vitamins C and E. As a water-soluble antioxidant, vitamin C protects cells throughout the body. Vitamin E is a fat-soluble antioxidant, which gives it the ability to neutralize free radicals in lipids that have varied roles, such as providing cellular structure and transporting fats through the blood. Manganese has the job of protecting mitochondria, which are the structures inside cells that produce energy. Green peas are the highest source of vitamin C, while lima beans and carrots boost vitamin E. Lima beans also have at least double the manganese of other vegetables.
Strong Bones
Calcium and phosphorus combine to form the mineral that builds bones, called hydroxyapatite. Bones are continuously maintained through a process in which old or damaged bone is removed and rebuilt. You need a constant supply of these minerals throughout your life to keep your bones healthy and to prevent osteoporosis. You’ll gain 5 percent of the recommended daily intake of calcium and 13 percent of phosphorus from 1 cup of mixed vegetables. All of the vegetables have both minerals, but corn is low in calcium, while snap beans and carrots have less phosphorus than the others.
Preparation Tips
Combine mixed frozen vegetables with ground beef, onions and beef broth, and top them with mashed potatoes to make shepherd’s pie. Use them in a stir-fry with chicken and soy sauce or turn mixed vegetables into a casserole with the addition of onion, cheese and mayonnaise. Make a quick vegetable soup by adding a bag of mixed vegetables to beef broth and undrained, canned tomatoes. Alternatively, use them in a salad.
Nick’s kitchen 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.
Cuisine: North Indian Serves : 2 Level: Easy
Ingredients :
4 carrots, medium size, peeled and cut into 1/2″ pieces
1 apples, peeled, cored, and cubed
1 onion , medium size, finely chopped
1 tsp ginger, finely grated
9 cloves of Garlic, finely chopped
2 cups milk , low fat
2 tbsp butter
1 tsp Salt or / salt to taste
1/2 tsp freshly ground black pepper
1 cup water
Method:
Step 1.
Melt butter in a pressure cooker. Add onion sauté till they are translucent add ginger , garlic and sauté for a minute on low flame.
Step 2.
Add cubed apple and carrots and sauté for 2 minutes. Add water and close the lid. On high flame, the moment full pressure is formed, switch off the stove. Let the cooker cool down to room temperature.
Step 3.
Remove the cooked mixture from the cooker into a blender jar and puree the vegetables. Strain and add 2 cups of milk bring to a boil , and then simmer for 5 minutes. Add salt and black pepper.
Step 4.
While the soup is simmering, cut the bread into cubes and in a frying pan over medium flame, heat 2/3 cup of the olive oil until it is just below smoking. Add the bread pieces and fry until crisp and golden brown on all sides. Remove and drain on a kitchen paper towel.
Step 5.
Pour the soup in bowls, garnish with coriander leaves and serve hot with croutons on the side.
Possible Health benefits of Carrots:
An overwhelming body of evidence exists suggesting that increased intake of antioxidant-rich fruits and vegetables reduce cancer and cardiovascular disease risks, carrots included.
Cancer: A variety of dietary carotenoids have been shown to have anti-cancer effects due to their antioxidant power in reducing free radicals in the body.
Lung Cancer: One study found that current smokers who did not consume carrots had three times the risk of developing lung cancer compared with those who ate carrots more than once a week.2
Colorectal Cancer: Beta-carotene consumption has been shown to have an inverse association with the development of colon cancer in the Japanese population.3
Leukemia: Carrot juice extract was shown to kill leukemia cells and inhibit their progression in a 2011 study.4
Prostate Cancer: Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health’s Department of Nutrition.5
Vision: According to Duke ophthalmologist Jill Koury, MD, vitamin A deficiency causes the outer segments of the eye’s photoreceptors to deteriorate, damaging normal vision. Correcting vitamin A deficiencies with foods high in beta-carotene will restore vision.6
Studies have shown that it is unlikely that most people will experience any significant positive changes in their vision from eating carrots unless they have an existing vitamin A deficiency, which is common in developing countries.
So where did all the hype surrounding carrots and vision come from? During World War II, the British Royal Air Force started an advertising campaign claiming that the secret to their fighter pilots clear, sharp vision was carrots. Realistically, the fighter pilot’s accuracy was due to a new radar system the British wanted to keep secret from the Germans, but the rumor spread and remains popular today.
Other possible benefits: The antioxidants and phytochemicals in carrots may also help with blood sugar regulation, delay the effects of aging, and improve immune function.
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.
1/2 cup green bell pepper/ capsicum, finely chopped
4 cloves of garlic finely chopped
1 tbsp dried watermelon seed kernels
1 level tsp salt / or salt to taste
1/2 cup Almonds, sliced
1 tbsp lemon juice
3 tbsp Olive oil
Method:
Step 1.
Take a sauce pan put Quinoa in it, add water, on high flame bring it to boil, reduce the heat to low flame until water is absorbed and quinoa looks a bit like sprouts. Keep aside.
Step 2.
Take all the chopped vegetables but for capsicum, in the pressure cooker, add 1/4 cup water and 1/2 tsp of salt in the cooker. (After One whistle switch off the heat). Cool it, and keep the steamed vegetables aside.
Step 3.
Take a kadahi / wok, heat olive oil in it, add onions and sauté onions till light golden. Add chopped green bell pepper/ Capsicum, sliced almonds,watermelon seed kernels, fry for few more minutes.
Step 4.
To the fried onions, green bell pepper/ capsicum, add all the steamed vegetables, sauté for few minutes.
Step 5.
Add ,cooked Quinoa, salt to the sautéed vegetables , add juice of lemon, mix well.
Step 6.
Serve hot for a delicious and very healthy breakfast !
100 gms. Cauliflower (Florets cut into small pieces)
1 level tsp Salt/ or salt to taste
1/4 tsp Black pepper powder
Knob of butter
Method:
For the white sauce
Step 1.
Melt the butter in a heavy bottomed pan. Add the flour. Cook for few minutes without browning the Fine flour / all purpose flour/maida, stirring throughout.
Step 2.
Remove from the heat and gradually add the milk. Mix until well blended.
Step 3.
Return to heat and cook slowly, stirring throughout until the sauce thickens. Add salt, pepper. This sauce is used with the vegetables.
For Vegetables:
Step 1.
Take all the fresh vegetables in a pressure cooker, add 1/4 cup of water & ½ teaspoon of salt. As the pressure is formed in the cooker switch off the gas open the pressure cooker and strain out the vegetables & keep aside
Step 2.
Take the steamed vegetables, put in white sauce, mix well.
Step 3.
Take a greased baking dish, put in one portion of mixed vegetables in white sauce in the baking dish. Cover it with little bit of shredded cheese. Put in a second layer of mixed vegetables on it, Cover it with little shredded cheese.
Step 4.
Finally, put the layer of coarsely mashed potatoes with a knob of butter and cover with the remaining shredded cheese.
Step 5.
Bake in moderately hot oven till the top layer is golden and the cheese has melted.
Step 6.
Serve hot with garlic bread slices or dinner rolls and tomato soup.
Hi friends! Vegetable upma is an easy to prepare, tasty healthy delicacy.
Serves: 6-8
Cooking time (approx.): 15-20 minutes Course: Healthy Breakfast
Ingredients:
1 cup semolina (or cream of wheat)
2 medium size onions finely chopped
1/2 cup French beans finely chopped
1/2 cup Broccoli florets cut into small pieces
1/2 cup green peas shelled
1/2 cup carrots finely cubed
1 ” piece ginger grated
1 sprig curry leaves
1 tsp mustard seeds
3 cups water
2/3 level tsp salt or salt to taste
8 cashew nuts broken into small pieces
2 tbsp roasted chana dal
4 tbsp Olive oil
Method:
Step 1.
In a kadahi/wok, dry roast semolina, stirring continuously (to a slight or no color change), on medium flame. Keep aside.
Step 2.
In a pressure cooker, add all the chopped vegetables, 1/4 cup water and 1/4 tsp of salt. On high flame when the pressure is formed switch off the stove. Let the cooker cool open the lid and take out the steamed vegetables and keep them aside.
Step 3.
Heat the remaining oil in the kadhai/wok. Toss in the mustard seeds, wait for them to splutter and then add the curry leaves, red chillies, onions, cashew nuts, roasted chana dal and ginger. Stir-fry on medium heat till the onions are transparent or golden and soft.
Step 4.
Add water and salt to the seasoning. Bring the water to boil.
Step 5.
Slowly add the roasted semolina/suji/rawa to the boiling water and stir continuously. Mix in the steamed vegetables.
Step 6.
Cook on low heat stirring continuously for about four-five minutes, till the mixture is set and solidifying. Serve hot with coriander or coconut chutney.
Amazing Health Benefits of Semolina:
Here’s a short list of what semolina can do for you:
Semolina is made from durum wheat, so it is digested slowly. This helps you feel full longer and prevents you from overeating.
Semolina improves kidney function, thanks to its potassium content.
Add some chopped nuts and raisins to your semolina porridge, and you increase its nutritional content as well as taste.
Add some chopped vegetables to savory semolina Upma, and you have a power-packed, as well as delicious, meal in a bowl.
Semolina is a good source of two vital vitamins: E and the B group. Both, as we know, are essential for good immunity from disease.
For those who lead an active lifestyle, semolina is a quick and nourishing source of energy.
The trace minerals in semolina, such as phosphorus, zinc and magnesium, are beneficial for the health of your bones and nervous system.
Of course those with gluten intolerance would need to avoid eating semolina.
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.
Hi friends ! Whether you refer to a tomato as a fruit or a vegetable, there is no doubt that a tomato is a nutrient-dense, super-food that most people should be eating more of.The tomato has been referred to as a “functional food,” a food that goes beyond providing just basic nutrition, additionally preventing chronic disease and delivering other health benefits, due to beneficial phytochemicals such as lycopene. Here is a simple yet delicious recipe of tomato soup.
Servings: 4
Preparation time: 10 minutes
Cooking time: 10-15 minutes
Ingredients:
8 medium size tomatoes- chopped (into four quarters each)
1 medium size onion ,finely chopped /or 1 cup chopped onion
2 carrots, finely chopped / or grated
4 cloves of garlic , finely chopped
1/2 ” piece ginger ,finely grated
1/4 tsp black pepper powder
1 tsp sugar
2 tsp salt or /to taste
4 cups of water
To garnish:
2 tsp fresh cream for garnishing
Method:
Step 1.
In the pressure cooker take halved tomatoes, carrot ,onions, garlic, ginger with 4 cups of water close the lid and place the cooker on high flame.The moment full pressure is formed switch off the stove.
Step 2.
Let the pressure cooker cooled down to room temperature,open the lid and strain the the tomatoes and vegetables with a strainer.Keep the strained soup in a mixing bowl aside.
Step 3.
Remove the tomato skins with a fork from the strained vegetables and blend all the vegetables in a blender.
Step 4.
Put the blended vegetable mix through soup strainer in to the strained soup, mix well.
Step 5.
Bring to a boil again, and then simmer. Add salt, sugar and black pepper. Simmer for another 5 minutes.
Step 6.
Pour the soup in bowls, and garnish with the cream. Serve the croutons on the side.
Health benefits of Tomatoes:
Recent developments on the health benefits of tomatoes from MNT news
Risk of breast cancer for postmenopausal women may reduce with a tomato-rich diet, after a study showed the diet increased levels of adiponectin – a fat and blood sugar regulator.
Results of a study published in the journal PLOS One, revealed that CVD patients who received lycopene supplementation showed improved blood vessel response to acetylcholine, compared with healthy volunteers, which indicated normalized endothelial function.
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.
SAANJHACHULLHA 