Cauliflower

Stuffed Cauliflower/Bharwan Gobhi

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Cauliflower stuffed.JPG

Stuffed Cauliflower/Bharwan Gobhi

Hi Friends! Cauliflower is often considered one of the healthiest foods on earth- and there is good reason why. With its rich supply of health-promoting nutrients, it seems there isn’t much cauliflower can’t do. Cauliflower is a member of the cruciferous vegetable (or Brassicaceae) family- along with broccoli, cabbage, kale, brussel sprouts and some other less common varieties. Here is a delicious never to leave your special dinners menu, very easy to make recipe .

Cuisine: Indian

Course: Main

Level Of Cooking : Easy

Prep Time : 20 minutes

Cook time : 11-15 minutes

Serve : 4

Ingredients:

  • 1 medium size Cauliflower, whole trimmed
  • 1 cup Fresh green peas, shelled
  • 150 gms fresh cilantro/coriander
  • 4 tbsp grated fresh Coconut
  • 3 green chilies
  • 1 tsp sugar
  • 1 tsp Salt/ or to taste
  • 1 lemon juice
  • 1 tbsp all purpose flour/ maida
  •  1 tbsp butter
  • 1 cup tomato Ketchup
  • 1 tsp Red chili powder

Method :

Step 1.

In a pressure cooker take the shelled peas add 1/4 cup water close the lid and place the pressure cooker on high flame. The moment full pressure is formed, switch off the stove. Let the cooker cool down to the room temperature. Open the lid and remove the peas in a bowl. Keep aside.

Step 2.

In a deep pan take 6 glasses of water add 1 tbsp salt. When water starts boiling add Stem-side down, place the whole head of cauliflower in the boiling liquid and cover with the lid. Reduce the heat to simmer and cook for 15 minutes, until the cauliflower is easily pierced with a fork. Remove the cauliflower from the pot and place gently in a shallow bowl stem side up. Keep it warm.

Step 3.

Grind to paste cilantro/coriander leaves, grated coconut, green chilies, salt, sugar and lemon juice. kep aside.

Step 4.

Stuff the warm Cauliflower with the cilantro/coriander sauce carefully. Turn it stem down and  Keep aside .

Step 5.

In a non stick pan put butter and all purpose flour/ maida. Mix well, on low flame cook for 1-2 minutes. Add tomato ketchup and half cup of water, chili powder salt and prepare a medium consistency sauce.

Step 6.

Just before serving, pour this hot sauce on the cauliflower. Garnish it with boiled peas and serve this delicious low calorie dish hot with Lachcha paratha, Garlic Nan etc.Slice the cauliflower into wedges (like a slice of cake) using a sharp knife and spoon a little bit of the sauce over each portion.

Health Benefits of Cauliflower:

1. Reduces Cancer Risk

Numerous studies have shown that there is a strong tie between someone’s diet and their risk for developing cancer. Studies demonstrate that cauliflower is especially useful for preventing breast cancer in addition to colon, liver, lung, and stomach cancers.

2. Fights Inflammation

Inflammation is at the heart of nearly all chronic diseases that we are faced with so commonly today. Cauliflower is rich in antioxidants and anti-inflammatory compounds which lower oxidative stress and the presence of free-radicals in our body.

3. Decreases Risk for Heart Disease & Brain Disorders:

Researchers now know that high levels of inflammation are correlated with an increased risk for heart disease, stroke, diabetes, and neurodegenerative disorders like Alzheimer’s and Parkinson’s disease.

4. Provides High Levels of Vitamins and Minerals (especially important Vitamin C and Vitamin K)

In addition to Vitamin C and other antioxidants, cauliflower is also a good source of Vitamin K. Vitamin K is a fat soluble vitamin, meaning it is absorbed in the intestines along with fat, so this is one reason why eating cauliflower along with a source of healthy fat (like coconut oil for example) is important.

5. Improves Digestion and Detoxification

Certain compounds found in cauliflower- sulforaphane, glucobrassicin, glucoraphanin, and gluconasturtiian- are very useful for helping the body to detox due to how they support liver function.

6. Aids in Weight Loss

Cauliflower is extremely low in calories (only 29 calories per cup), has virtually zero grams of fat, very low levels of carbs and sugar, and yet is high in volume and filling fiber. This makes it an excellent choice for those looking to lose weight, since you can consume large amounts of cauliflower and fill up, without over-consuming calories, fat, sugar, or carbs.

7. Helps Balance Hormones

Consuming a diet rich in whole foods and antioxidant-filled vegetables like cauliflower has been shown to help balance hormones partially by reducing unhealthy levels of estrogen. High estrogen foods can be harmful to health when they begin destroying the vulnerable hormonal balance that many people struggle to maintain.

8. Preserves Eye Health

The sulforaphane found in cauliflower has been shown to protect the vulnerable tissues of the retinal area from oxidative stress that can result in blindness, cataracts, macular degeneration, and more.

Ref. https://draxe.com/cauliflower/

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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Cauliflower Pulao/Pilaf

~ saanjhachullha ~ 1 Comment

Cauliflower Pulao 1.JPG

Cauliflower Pulao/Pilaf

Hi friends! Cauliflower Pulao/Pilaf is an easy recipe which can be prepared as one pot meal! Pulav/Pilaf, a rice dish consumed mainly in Central Asia, South Asia and the Middle East.

 Ingredients:

1 tea cup Basmati Rice

2 cups Cauliflower tiny florets

15 cloves Garlic, crushed

1 Bay leaf /Tej Patta

3-4 Cloves, powdered

3-4 black peppers, powdered

3 black cardamoms

2 ” stick Cinnamon

1/2 tsp turmeric powder

1 tsp salt or salt to taste

3 tbsp Cooking oil

2 tea cups water

Method:

Step 1.

Wash well and soak the rice in water for 30 minutes. Drain and keep ready.

Step 2.

Wash the cauliflower florets well under running water. Drain and keep aside.

Step 3.

In a heavy bottom pan take the cooking oil and place it on high flame. Add Bay leaf/Tej patta, Black cardamom, Cinnamon, turmeric ,powdered cloves and pepper. Sauté for few seconds , add garlic paste stir for few seconds .

Step 4.

Add Cauliflower florets to these spices and sauté on medium flame for few more seconds.

Step 5.

Add drained rice, salt and two tea cups of water. Bring it to a boil and reduce the heat. Cover and cook on the slow flame for fifteen minutes or till rice is well cooked.

Step 6.

Serve hot with mint Raita, pickle and papads!

 Health benefits of Rice :

The health benefits of rice are many. Rice is the staple grain for more than half the world’s population, especially Asia. Rice is becoming increasingly popular in other parts of the world as well. Rice is a great source of complex carbohydrates which give us the energy we need. According to FAO (Food and Agriculture Organization of United Nations), rice provides 20 percent of the world’s dietary energy supply.

Rice contains all the amino acids essential for building and maintaining muscle tissue, and make up antibodies, enzymes, and hormones. These amino acids also help maintain healthy skin, hair, eyesight, and nourish the heart, lungs, tendons and ligaments, brain, nervous system and glands.

Rice is low in fat, cholesterol, and sodium and hence makes a perfect food for those with high blood pressure and requiring a low-sodium diet. The calcium in rice (especially brown rice) helps lower blood pressure.

Ref. http://vegrecipes4u.com/health-benefits-of-rice/

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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Cauliflower, Peas and Potato Stew

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Cauliflower stew

Cauliflower, peas, potato Stew

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

Time: 20 minutes

Course: Main

Cuisine: India, Utter Pradesh

Level: Easy

Serves: 4
Ingredients:

1 medium size potato, boiled, peeled and cubed potatoes

1 cup cauliflower florets, washed

1/2 cup peas

1 medium size onion, finely chopped

1-2 green chillies

6 pods garlic, crushed

1 tsp ginger, finely grated

1 tsp dhania powder,

1/4 tsp black pepper powder

3 cloves, powdered

1″ Cinnamon stick

1/2 tsp jeera powder, jeera roasted and powdered

1 tbsp oil,

2/3 tsp salt or / salt to taste.

Method :

Step 1.

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

Step 2.

Mash some green peas and potatoes coarsely. Keep aside.

Step 3.

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

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

Step 5.

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

 

Nutritional Value of Vegetables:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Sweet and Sour Vegetables

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Sweet & savour

Sweet and Sour Vegetables

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

Preparation Time: 15 minutes
Cooking Time: 10 minutes

Course: Main, Indo Chinese
Serves : 4

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

For The Sauce:

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Health Benefits of  Mixed Vegetables:

Besides their convenience, mixed frozen vegetables are complementary — some vegetables add nutrients to the mix that others lack — giving you a wider variety of nutrients in the blend. The only nutrient you won’t get from mixed vegetables is vitamin B-12, because it’s found in animal products.

Fiber

Vegetables have soluble and insoluble fiber. Soluble fiber keeps blood sugar balanced by slowing absorption of carbohydrates. It also lowers cholesterol by carrying it out of the body. Insoluble fiber keeps food moving through the digestive tract, which prevents constipation and diverticular disease.

Healthy Eyes

The substances that give vegetables their color — carotenoids — provide nutrients for your eyes because they’re a form of vitamin A. Mixed vegetables contain several carotenoids: alpha-carotene, beta-carotene, lutein and zeaxanthin. Alpha- and beta-carotene are converted into the form of vitamin A that is essential for vision. Lutein and zeaxanthin function as antioxidants. They’re the only carotenoids found in the retina, where they may help prevent age-related macular degeneration. One cup of boiled, mixed vegetables delivers more than 200 percent of the recommended daily intake of vitamin A.

Antioxidants

In addition to antioxidants that support your eyes, mixed vegetables have other antioxidants that fight free radicals. Free radicals are produced as a byproduct of essential biochemical processes. If they’re not neutralized by antioxidants, free radicals cause cellular damage that leads to illnesses, such as cardiovascular disease. The same portion of mixed vegetables has 30 percent of the recommended daily intake of manganese and 5 percent of the daily value of vitamins C and E. As a water-soluble antioxidant, vitamin C protects cells throughout the body. Vitamin E is a fat-soluble antioxidant, which gives it the ability to neutralize free radicals in lipids that have varied roles, such as providing cellular structure and transporting fats through the blood. Manganese has the job of protecting mitochondria, which are the structures inside cells that produce energy. Green peas are the highest source of vitamin C, while lima beans and carrots boost vitamin E. Lima beans also have at least double the manganese of other vegetables.

Strong Bones

Calcium and phosphorus combine to form the mineral that builds bones, called hydroxyapatite. Bones are continuously maintained through a process in which old or damaged bone is removed and rebuilt. You need a constant supply of these minerals throughout your life to keep your bones healthy and to prevent osteoporosis. You’ll gain 5 percent of the recommended daily intake of calcium and 13 percent of phosphorus from 1 cup of mixed vegetables. All of the vegetables have both minerals, but corn is low in calcium, while snap beans and carrots have less phosphorus than the others.

Preparation Tips

Combine mixed frozen vegetables with ground beef, onions and beef broth, and top them with mashed potatoes to make shepherd’s pie. Use them in a stir-fry with chicken and soy sauce or turn mixed vegetables into a casserole with the addition of onion, cheese and mayonnaise. Make a quick vegetable soup by adding a bag of mixed vegetables to beef broth and undrained, canned tomatoes. Alternatively, use them in a salad.

Nick’s kitchen medical Disclaimer:

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

 

Pav Bhaji

~ saanjhachullha ~ Leave a comment

Pav Bhaji

Pav Bhaji

Hi friends! Why Is it Important to Eat Vegetables? Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.Pav Bhaji is a delicious preparation with mixed vegetables.

Prep time: 30 minutes

Cook time: 30 minutes

Course: Snack

Cuisine: Indian, Mumbai

Level Of Cooking: Easy

Serves: 6

Ingredients:

  • 4 medium size potatoes, washed, peeled and cut into cubes
  • 1/2 cup Yellow Pumpkin, cut in to small Cubes
  • 1/2 cup cauliflower, tiny florets
  • 1/2 cup carrot,cut into tiny pieces
  • 1/2 cup green peas, fresh or frozen
  • 1/2 cup French beans, finely chopped
  • 1/2 cup Brinjals / Aubergine / egg plant, cut into small cubes
  • 2 capsicums /green bell peppers, finely cut chopped
  • 2 large onions, finely chopped
  • 3 large tomatoes, finely chopped
  • 15 cloves garlic, grind into a paste
  • 2 tbsp ginger, finely grated
  • 3 green chilies, chopped
  • 3 tbsp pav bhaji masala
  • 1/4 cup Fresh coriander leaves
  • 1/4 tsp Red chilli powder
  • 1 tbsp cumin seeds, roasted, powdered
  • 200 gms butter
  • 2 tsp salt or / salt to taste
  • 3 tbsp Lemon juice
  • 12 pavs

Method:

For the Bhaji:

Step 1.

Take all the mixed vegetables except onions and capsicum in a pressure cooker add 1/2 cup water and 1/2 tsp salt. Place the cooker on the high flame, as soon as pressure is formed, switch off the stove. Let the cooker come to room temperature, open the lid and lightly mash the vegetables, keep aside.

Step 2.

On a high flame in a wok / Kadahi / or deep heavy bottom pan take butter ,  add the chopped onions, saute the onions.

Step 3.

Saute the onions till they become transparent, add the ginger-garlic paste, fry for a minute.

Step 4.

Add the Capsicums and fry till they are well cooked. Add the chili powder, turmeric powder and pav bhaji masala, roasted cumin seeds powder. Mix and fry for few minutes till the capsicum get cooked a bit.

Step 5.

Now add the mashed vegetables to the fried masala mix well add 1 cup water. Keep on stirring and let it simmer for 12-15 minutes on low flame. Switch off the stove.

Step 6.

Add the lemon juice and mix it well. Serve hot garnished with coriander leaves with lightly butter fried pavs and a blob of butter in each bowl of bhaji.

The buttered pavs:

Step 1.

Slice pav horizontally into two and pan fry in butter for half a minute, pressing two or three times or till pav is crisp and light brown. Serve hot.

For Serving:

  • 1 cup onions, finely chopped
  • 6 fresh lemon wedges
  • 6 knobs of butter

How to serve:

  • For a single serving take a small bowl of hot bhaji, 2 pavs freshly fried,1 tbsp of finely chopped onions, a lemon wedge on a plate.
  • Top the hot bhaji with a knob of butter and serve immediately garnished with 1/2 tsp of finely chopped coriander.
  • Serve hot.

Notes: Instead of butter in the bhaji Olive oil or any other cooking oil can be used. In case pavbhaji masala is not available , garam Masala can be a good substitute .The vegetables that are usually added to the bhaji are cauliflower, potatoes, carrots, peas, capsicum and french beans pumpkin etc. Depending on the combination of these vegetables, the final taste of the  bhaji will be different. You can  make the bhaji with any of these veggie combination.

Health Benefits of mixed vegetables:

    • Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
    • Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
    • Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
    • Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
    • Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
    • Nutrients
    • Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
    • Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
    • Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
    • Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
    • Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
    • Vitamin A keeps eyes and skin healthy and helps to protect against infections.
    • Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

Ref. http://www.choosemyplate.gov/food-groups/vegetables-why.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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Aloo Gobhi

~ saanjhachullha ~ Leave a comment

Aloo Gobhi copy

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

Prep time: 15minutes  

Cook time: 30minutes

To be served in: 45minutes

Serves: 6

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Vegetable Rice

~ saanjhachullha ~ Leave a comment

DSC02171

Prep time: 30 minutes

Cook time: 25 minutes

Total time: 55 minutes

 Recipe type: main

Cuisine: Indian

Serves: 8

Ingredients:

  • 2 cups long grained or basmati rice soaked for 30 minutes
  • 1/2 cup each (cauliflower, carrots, green peas, French beans )
  • 1 big potato, peeled and cut into small cubes
  • 2 medium onions, sliced
  • 4 1/2 cup water
  • 2 to 3 tbsp Olive oil
  • 1 1/2 tsp salt or / salt to taste
  • 1 tsp cumin Jeera/cumin seeds
  • 1 bay leaf / tej patta
  • 2-3 cloves/ laung
  • 1 black cardamom / badi elaichi
  • 1 pinch of Nutmeg/ Jayaphal
  • 1 inch cinnamon/ dal chini

Method:

Step 1.

In a deep sauce pan heat oil and fry all the whole spices for 2-3 minutes and a nice fragrance is emitted.

Step 2.

Add the onions and  fry them till golden brown .

Step 3.

Add all the veggies, potatoes and  1/2 teaspoon salt, saute again for 4-5 minutes on a low flame.

Step 4.

Drain the rice add to the fried spices and vegetables and mix well.

Step 5.

Add four cups of water, 1 1/2 teaspoon salt and stir.cover with well fitting lid and bring it to boil on high flame. Reduce the heat to low flame and let the rice cook till the water is absorbed and the rice is well cooked.

Step 6.

Switch off the stove and let the rice stand for 6-7 minutes.

Step 7.

Serve the vegetable pulao hot with some side dishes or raita.
Note: Aromatic, very delicious and wholesome,vegetable pulao is an easy and simple preparation, with Basmati rice.

 

 

Peppered Cauliflower

~ saanjhachullha ~ 1 Comment

cauliflower peppered 2

(Peppered Cauliflower/ Gobi)

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

Cook time: 15minutes

Ingredients :

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

 Method:

Step 1.

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

Step 2.

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

Step 3.

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

Health Benefits Of Cauliflower-Gobi :

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

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

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

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

cauliflower consumption is protective against cardiovascular and cerebrovascular diseases.

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

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

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

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

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

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

Mixed Vegetable Bake

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Baked vegetables 

Ingredients:

For white sauce:

  • 2 tablespoon Fine flour / all purpose flour/maida
  • 2 tablespoon Butter
  • 2 teacups Milk
  • 1/2 tsp Salt/or salt to taste
  • 1/4 tsp Black Pepper powder

Vegetables & cheese-

  • 200gms Pizza cheese (Mozzarella cheese-shredded)
  • 200 gms Potatoes (Boiled)
  • 100 gms. French beans (Finely chopped)
  • 100 gms. Carrots (Peeled and diced)
  • 100 gms. Capsicum (Cut into small pieces)
  • 100 gms. Peas (Shelled)
  • 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.

 

Gobi/Cauliflower Pakodas

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Pakora Gobhi 3

Gobi/Cauliflower Pakodas

Hi friends ! You have probably heard that the most nutritious foods are the ones that are the most colorful. There are even several fad diets that tell you to avoid any white or colorless food, but don’t write off cauliflower and other white veggies just yet. Try out this easy tea time, healthy and delicious snack.

Ingredients:

  • 1 medium size Cauliflower , florets separated
  • 2 1/2 cups Besan /Chickpea/ Bengal gram flour
  • 1/2 cup rice flour
  • 1/2 tsp ajwain/ Carom seeds
  • 1/4 tsp baking soda
  • 1 tsp Red chili powder
  • 1 1/2 level tsp Salt/ or salt to taste
  • Water to prepare a thick batter
  • Oil, for deep frying

Method:

Step 1.

Wash the Cauliflower florets very well and soak in water with two table spoons of table salt for two hours at room temperature. (this is essential for disinfecting the florets of invisible bacteria.)

Step 2.

In a mixing bowl take Besan /Chickpea/ Bengal gram flour,rice flour , salt, ajwain / Carom seeds,  baking soda, and red chili powder.

Step 3.

Gradually add water to the besan/Chickpea/ Bengal gram, rice flour and spices mix to make a thick, yet flowing consistency batter.

Step 4.

Meanwhile heat oil in a kadai/ wok for deep frying.

Step 5.

Drop small portion of batter into the hot oil and if it comes to surface of the oil immediately, oil is ready for deep frying.

Step 6.

Take one floret at a time, dip in the batter nicely and gently slid in to the hot oil on medium flame. Put around 5-6 florets at a time. Do not over crowd the kadai / wok with pakodas. Flip them gently in between to let them fry evenly until they are 70 % fried.

Step 7.

Drain the partially fried pakodas onto a kitchen tissue and repeat the same process with the remaining florets to make all the pakodas.

Step 8.

When all the florets are partially fried, press each partially fried pakodas (one by one ) with the rolling pin, gently, and deep fry again to get well cooked, crisp pakodas.

Step 9.

Drain the fried pakodas on paper kitchen towel to drain out extra oil. Serve hot delicious pakodas with Green chutney /Tomato sauce and a cup of Indian masala tea to enjoy this tasty snack !

 

Possible health benefits of consuming cauliflower:

Cauliflower contains antioxidants and phytonutrients that can protect against cancer, fiber that helps with satiety, weight loss and a healthy digestive tract.

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions.

Many studies have suggested that increasing consumption of plant foods like cauliflower decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.

Cancer

Cauliflower contains antioxidants that help prevent cellular mutations and reduce oxidative stress from free radicals. One of these is indole-3-carbinol or I3C, commonly found in cruciferous vegetables like cabbages, broccoli and cauliflower/ I3C has been shown to reduce the risk of breast and reproductive cancers in men and women.

Digestion

Cauliflower is high in both fiber and water content, which helps to prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer. Adequate fiber promotes regularity, which is crucial for the daily excretion toxins through the bile and stool, but good digestion is far from all that fiber can do for your body.

 

Memory

Choline is a very important and versatile “vitamin-like factor” in cauliflower that 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.3

Strong bones

Low intakes of vitamin K have been associated with a higher risk for bone fracture and osteoporosis. Adequate vitamin K consumption improves bone health by acting as a modifier of bone matrix proteins, improving calcium absorption and reducing urinary excretion of calcium.

Ref.http://www.medicalnewstoday.com/articles/282844.php

Nick’s kitchen medical Disclaimer:

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