Baigan/Brinjal / Aubergines Stir fry

Brinjal Fry AndhranBrinjal / Aubergines Stir fry

Cooking With Brinjals / Aubergines /Eggplants:

Brinjals / Aubergines /Eggplant  is a vegetable that can be prepared in a variety of ways. It is excellent when grilled, stuffed, roasted, sautéed, puréed or served in soups or stews. It can also be used to make curries, stir-fries and kababs. Eggplants offer endless possibilities to try something different this year and in years to come. Brinjals / Aubergines /Eggplants offer endless possibilities to try something different now and in future too. Naturally low in calories, fat and sodium, Brinjals / Aubergines /Eggplant is also high in fiber and an excellent source of potassium, as well as folic acid, copper, vitamin B6, vitamin A, and magnesium.

Hi friends !

If you can’t remember the last time you ate Brinjals / Aubergines /Eggplant, this is the season for something new. As a gardener, be adventurous. Grow a new variety in your garden. As a chef, be creative. Try my new simple yet delicious recipe Brinjal / Aubergines Stir fry for your table.

Preparation Time : 5-6 minutes

Cooking time : 15-20 minutes

Cuisine: Indian, Andhra pradesh

Course: Main, Vegetables

Cooking Level : Easy

Servings : 4

 Ingredients:

500 gms. Long Brinjals, Cut into Vertically Long Pieces

1/4 tsp Turmeric

2/3 tsp Salt

For masala / Paruppu podi :

2 tsp Coriander powder

1/2 tsp Cumin Seeds

1/2 tsp Fenugreek Seeds

2 Red Chilies, whole

2 tsp black gram dal / udad dal

2 tsp Chana Dal/ bengal gram dal

3 tbsp Olive Oil or / any cooking oil of choice

Method:

Step 1.

Heat1/2 Tea Spoon of Oil in a pan and fry White Gram, Chana Dal, Coriander Seeds, Cumin Seeds, Fenugreek Seeds, Red Chilies. Transfer the mixture into a tissue paper for the oil to get absorbed.

Step 2.

Grind this mixture to powder and keep it aside for use later.

Step 3.

Add remaining oil in a fresh pan. Add cut long pieces of Brinjals / Aubergines /Eggplant to the hot oil and let it cook covered on low flame. Stirring it at a regular intervals.

Step 4.

After the Brinjals / Aubergines /Eggplant is half cooked add Turmeric and Salt.

Step 5.

After a few minutes add the masala /ground powder/ Paruppu podi .Cook for 5-6 minutes more, switch off the stove.

Step 6.

Serve hot with steamed rice or Indian breads of choice !

Some tips for cooking Brinjals / Aubergines /Eggplant for the new chefs :

Use good varieties that have been developed of Brinjals / Aubergines /Eggplant for good flavor.

The Brinjals / Aubergines /Eggplant’s flesh discolors fast after being cut so it should be used right away. If you want to cook little later cut Brinjals / Aubergines /Eggplant slices / pieces can be lightly sprinkled with lemon juice to help prevent browning. Also, slice eggplant with a stainless steel knife to avoid blackening.

Brinjals / Aubergines /Eggplant is more than 90% water, the larger fruits also tend to release water when cooked. We can reduce the excess moisture by marinating the slices or cubes of Brinjals / Aubergines /Eggplant with salt for 1-2 hours. Drain, rinse thoroughly to prevent excessive saltiness, and pat dry on a kitchen towel before using.

When deep-frying or pan-frying eggplant for the first time note that it absorbs high level of oil. To avoid excessive absorption of oil by the Brinjals / Aubergines /Eggplant prior to frying, the pieces / slices can be coated with bread crumbs or a flour.

Health benefits of Brinjals / Aubergines /Eggplant :

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like the eggplant decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy and overall lower weight.

Heart health

The fiber, potassium, vitamin C, vitamin B-6, and phytonutrient content in eggplants all support heart health. According to the American Journal of Clinical Nutrition, eating foods containing flavonoids is affiliated with a lower risk of mortality from heart disease. Consuming even small quantities of flavonoid-rich foods may benefit human health.2

Several studies show that consumption of the flavonoids known as anthocyanins has played a major role in lowering risk of cardiovascular disease. One particular study revealed that those who consumed more than three servings of fruits and vegetables per week containing anthocyanins had 34% less risk of heart disease than those who consumed less. In another clinical study, researchers found that increased intake of anthocyanins was associated with significantly lower blood pressure.

Blood cholesterol

Research on the effects of eggplant consumption in animal studies has shown that rabbits with high cholesterol that consumed eggplant juice displayed a significant decrease in weight and blood cholesterol levels.5

Laboratory analyses of the phenolic compounds in eggplant reveal that the vegetable contains significant amounts of chlorogenic acid, which is one of the most powerful free radical scavengers found in plants. Chlorogenic acid has been shown to decrease LDL levels, and also serves as an antimicrobial, antiviral, and anticarcinogenic agent.4

Cancer

Polyphenols in eggplant have been found to exhibit anti-cancer effects. Anthocyanins and chlorogenic acid function as antioxidants and anti-inflammatory compounds. They protect body cells from damage caused by free radicals and in turn prevent tumor growth and invasion and spread of cancer cells. They also stimulate detoxifying enzymes within cells and promote cancer cell death.3

Cognitive function

Findings from animal studies suggest that nasunin, an anthocyanin within eggplant skin, is a powerful antioxidant that protects the lipids comprising cell membranes in brain cells from free radical damage. It has also been proven to help facilitate the transport of nutrients into the cell and wastes out.6

Research has also shown that anthocyanins inhibit neuroinflammation and facilitate blood flow to the brain. This helps prevent age-related mental disorders and also improves memory.

Ref.http://www.medicalnewstoday.com/articles/279359.php#possible_health_benefits_of_consuming_eggplant

 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.

 

Brinjal /Aubergines fry

Brijal fryBrinjal /Aubergines fry

The scientific name of brinjal/ aubergine is “Solanum melongena” and is a member of nightshade family. It is a member of the genus Solanum which is related to both potato and tomato. Brinjal is also called as Egg plant because it is named by Europe farmers in 18th century as they  actually look like white and yellowish goose or hen eggs, hence it is named as Egg plant. It is believed that brinjal is originated in Indo- Burma region and is distributed in south East Asia, southern Europe, China and Japan.

Brinjal /Aubergine is a common vegetable that is grown in all most all parts of India. It comes in different varieties of colors like yellow, green, dark purple, reddish purple and white. It tastes good when it is cooked or fried rather than eating it raw because the raw fruit somewhat tastes bitter. It is used in some of the Ayurvedic medicines due to its medicinal properties also extremely advantageous through the health perspectives.

Hi friends! here is a simple easy and delicious recipe to add on to the Vegetarian main course.

 Preparation Time : 10 minutes

Cooking time : 15 minutes

Servings : 4

Cuisine: Indian

Course: Main

Level Of Cooking: Easy

Ingredients:

  • 300 gms long purple Brinjal, cut into long thick strips
  • 1 medium size potato, peeled, cut into long strips
  • 1 medium size Onion, cut into Slices
  • 1/2 tsp Mustard Seeds
  • 1/2 tsp Cumin seeds
  • 1/4 tsp asafetida / heeng
  • 1/2 tsp Bengal Gram dal
  • 1/2 tsp Black gram dal
  • 1/4 tsp Red Chili powder
  • a small pinch Turmeric powder
  • 2 sprigs Curry leaves
  • 1/2 level tsp Salt
  • 1 tbsp Olive oil /cooking Oil
  • To be mixed into a marinade:
  • 1/4 tsp chili powder
  • 1/4 tsp turmeric powder (haldi)
  • 1/2 tsp salt
  • 1 tsp oil

Method:

Step 1.

Combine the brinjals /Aubergines thick strips with the prepared marinade and toss gently. Keep aside for 15 minutes.

Step 2.

Heat oil in a heavy bottom pan / wok / kadahi and add mustard seeds.

Step 3.

When mustard seeds start crackling , add cumin seeds and dals. Fry for a few seconds until the dals turn light golden brown in colour, add the curry leaves.

Step 4.

To the step two seasoning add cut potatoes strips, marinated brinjals /Aubergines and turmeric powder, chili powder , salt and mix well.

Step 5.

Cover and cook vegetables on low flame till soft and well cooked. Switch off the stove and transfer the contents to a serving bowl .

Step 6.

Garnish with coriander and serve hot with steaming boiled rice or Indian bread rotis.

Health benefits of Brinjals / Aubergines:

Brinjals /Aubergines , known as baingan in Hindi, is known to be king of vegetables.  High on nutrients, this vegetable has many health benefits and hence, it should consumed at least once a week. Although a lot of people don’t like the taste, if cooked well, it can be extremely delicious. Here is why this vegetable should be on list of groceries the next time you shop for vegetables.

Prevent cancer

Fibre and antioxidants are just two of the nutrients that make Brinjal /Aubergine a food that can keep cancer at bay. Fibre helps clear the toxins present in your digestive tract and has been found useful in the prevention of colon cancer. Additionally, the antioxidants help in fighting free radical damage to your cells which helps keep cancer at bay.

Great for weight loss

Brinjal /Aubergine are great for weight loss as they are low in calories with 100g of the vegetable containing just 25 calories. It is also rich in fibre which helps in promoting the feeling of satiety which means that eating a small serving will make you feel full and prevent you from overeating.

Prevent heart disease

Like most fruits and vegetables, Brinjal /Aubergine too are great for your heart. Being rich in fiber, potassium, vitamin B-6 and phytonutrients like flavonoids, this vegetable lowers the risk of heart disease. The presence of antioxidants keeps your arteries healthy and prevents heart attack.

Controls blood pressure

Brinjal /Aubergine contains potassium, an important mineral, which plays a key role in maintaining electrolyte balance in the body. It also helps in neutralizing the effects of sodium on the body thereby aiding in blood pressure control. Apart from this, increased intake of anthocyanins that are present in high amounts in brinjal /Aubergine, also lowers your blood pressure.

Good for diabetics

As brinjal /Aubergine are low in carbohydrates and high in fiber content, they are known to be good for people suffering from diabetes. This is because, the high fiber causes helps in controlling blood sugar levels in the body by controlling the absorption of glucose from food.

Lowers cholesterol in the body

Brinjal /Aubergine is rich in chlorogenic acid that acts as a powerful antioxidant agent, lowering cholesterol levels in the body.  It also contains high amounts of fiber that increases the absorption of blood cholesterol by the liver to produce bile.

Gives your skin a natural glow

As we age, our skin undergoes free radical damage which can cause the appearance of wrinkles and fine lines on our faces. The antioxidants and vitamins present in brinjals /Aubergines can prevent this from happening. Additionally, it is also high in water which flushes toxins from your body and gives your skin a nice and healthy glow.

Good for your brain

Eating brinjals can prevent brain damage as it contains phytonutrients that can protect your cell membranes. These phytonutrients are also known to boost memory function and aid in transferring messages from one part of your body to another.

Help you to quit smoking

Apart from these benefits, brinjal /Aubergine is also known to have small quantity of nicotine and thus helps in quitting tobacco.

Tips you should follow while incorporating brinjal /Aubergine in your diet:

  • Instead of metal knife, use a stainless steel knife to cut the vegetable as it prevents the chemical reaction between pytochemicals present in brinjal /Aubergine and metal.
  • As you cut brinjal /Aubergine, put them in salt water or sprinkle salt over the pieces. This removes the compounds that render bitter taste to the vegetable. It also makes your dish more tasty and palatable.
  • Brinjal /Aubergine can be added to any dishes like sambhar, pizza or pasta or can be consumed even in fried, baked, sauteed, grilled, roasted or in steamed form.

Ref. http://www.thehealthsite.com/fitness/health-benefits-of-brinjal-baingan/?gclid=CjwKEAjw_MisBRCTuNPfoMqU4ngSJACrJv1V1wHMItH-2DzS-hzF_J6DV3lyJebwMXxWUk1A_auePRoCFzvw_wcB

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.

Kulfa / Purslane Bhurji

Kulfa Bhurji

Kulfa / Purslane bhurji

Hi friends ! Looking for an easy yet tasty Kulfa/Purslane recipe? Learn how to make Kulfa/ Purslane Bhurji using healthy ingredients.We love  Kulfa ki bhurji . Kulfa / Purslane has thick and spongy leaves, and reddish stems, both of which are edible.

Botanical name : Portulaca Oleraceaa

Indian name : Kulfa

Kulfa Image 1

Although purslane is considered a weed in the United States, it may be eaten as a leaf vegetable. It has a slightly sour and salty taste and is eaten throughout much of Europe, the middle east, Asia, and Mexico. The stems, leaves and flower buds are all edible. Purslane may be used fresh as a salad, stir-fried, or cooked as spinach is, and because of its mucilaginous quality it also is suitable for soups and stews. Australian Aborigines use the seeds to make seedcakes. Greeks, who call it andrakla (αντράκλα) or glystrida (γλυστρίδα), use the leaves and the stems with feta cheese, tomato, onion, garlic, oregano, and olive oil, add it in salads, boil it or add to casseroled chicken. In Turkey, besides being used in salads and in baked pastries, it is cooked as a vegetable similar to spinach. In Albania it is also is used as a vegetable similar to spinach, mostly simmered and served in olive oil dressing, or mixed with other ingredients as a filling for dough layers of byrek. In the south of Portugal (Alentejo), “baldroegas” are used as a soup ingredient.

Names of this green leafy vegetable in other languages:

  • Bengali: Lunia, Bara Lunia
  • Hindi: Kulpha, Khursa,
  • Gujarati: Luni bhaji
  • Maharashtrian: Ghol
  • Tamil: Pachiri
  • Telugu: Gangapaayala, Peddapaayala, Payala kura, Peddapaavila aaku koora, Goli Kura
  • Kannada: Doddagoni Soppu
  • Arabic: Ba’le, Bakli, Farfhin, Arnuba, Bighal, Barabra (Maghrib), Rijl, Rujila, Al-hamqa, Al-baqla, Badalqa, Kharqa
  • Armenian: Perper
  • English: Purslane, Garden purslane, Pigweed, Hogweed
  • French: Pourpier potager
  • Greek: Glystiritha, Andrakln
  • Italian: Portulaca, Porcellana, Perchjazza (Bari, Apulia)
  • Spanish: Verdolaga
  • Turkish: Semizotu, Temizlik (Aksaray Province)
  • Urdu: Kulfa ki bhaji

Purslane / Kulfa is actually a super food. High in omega 3 fatty acids, purslane also possesses a variety of other nutritional benefits. Making appearances in farmers’ markets and even fancy restaurants, purslane should also become a household staple, as it is a potent health remedy.

What is Purslane?

Often labeled as a “weed,” purslane is actually a succulent herb. The plant is formally known as portulaca oleracea and less affectionately called little hogweed. The plant looks similar to the common jade plant and generally has fleshy, round leaves growing from a thin stalk.

The flavor components alone are often enough to make individuals try the herb. The leaves are the most important part of the plant and offer a moisture-rich bite similar to the crispness of a fresh cucumber. The leaves also render a note of lemony tang with a bit of a peppery finish.

Taste is not the only reason to eat this plant, however. It is considered by many as “a miracle plant.” Purslane / Kulfa literally has the highest level of omega 3 fats than any other green plants. It also boasts an assortment of other vitamins and nutrients.

 

Ingredients :

  • 500 gms Kulfa / purslane, washed and finely chopped
  • 2 Medium size onions, finely chopped
  • 4 tbsp Chana dal / Bengal gram split
  • 1/4 tsp Asafetida / hing
  • 1 tsp salt
  • 1 level tsp Red Chili powder
  • 3 tbsp Olive oil or any other cooking oil

Method:

Step 1.

Heat the oil in a wok / kadahi / pan add asafetida / hing, sauté for few seconds till turns pink.

Step 2.

Add onions and fry onions in hot oil. When onions turn light golden, add Kulfa / Purslane, washed Chana dal / Bengal gram split, red chili powder and salt.

Step 3.

Mix well, sauté for a minute. Cover and cook on low flame till Chana dal / Bengal gram split is well cooked. Switch off the stove.

Step 4.

Serve hot with steamed white rice or any Indian bread of choice.

Health Benefits of Kulfa / Purslane:

In addition to its nearly 400mg of omega 3 fatty acids per serving, purslane also offers a variety of other nutrients.

The tender, leafy plant also possesses a number of nutrients including vitamin A, vitamin C, vitamin E, iron, calcium, manganese, magnesium, and potassium.These nutrients make the plant an effective herbal refreshment for health and wellness.

Its high concentrations of omega 3 fats make it an effective treatment for boosting heart health, lowering blood pressure and cholesterol, and controlling symptoms of attention deficit-hyperactivity disorder (ADHD) and autism.

Its nutrient profile also make it an effective treatment for diabetes, asthma, migraines, and osteoporosis.

The herb can even prevent cancer, promote skin health and boost immunity.

While labeled by the U.S. Department of Agriculture as a “noxious weed,” Kulfa / purslane is actually a beneficial health supplement. Above all, it is a taste and treat combination !

Ref. http://www.earthclinic.com/herbs/purslane.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.

 

 

 

Chana dal Dosa / Bengal gram dal dosa

Chana dal dosa 1

Chana dal Dosa / Bengal gram dal dosa

Chana Dal: A Nutritious Boost for Your Weight Loss Diet

Different legumes and pulses benefit any diet because they are high in protein and other nutrients that contribute to proper nutrition. When you are on a weight loss program, eating balanced meals is essential to achieve your goals. In Eastern cuisine, chickpeas and its varieties are widely in use and they are often included in several curry dishes. Chana dal is one of such varieties that provides good nutrition .

Ingredients:

  • 1 cup Chana dal /Bengal gram dal
  • 1/4 cup rice flour
  • 2 Green Chilies
  • 1 Onion , finely chopped
  • 2 tbsp Coriander leaves, finely chopped
  • 2/3 level tsp Salt or / salt as required
  • 1/4 tsp Hing / Asafetida
  • 1/4 tsp baking soda
  • Olive Oil for fryingMethod:

Step 1.

Wash well and soak the Chana dal /Bengal gram dal in water overnight.

Step 2.

With little water from the soaked dal grind the dal with green chilies, chopped onions , Hing / Asafetida

and salt into a batter. Take out the batter in a mixing bowl, keep aside.

Step 3.

Chop the coriander leaves into small pieces and add to the batter.

Step 4.

Heat a nonstick pan/ griddle / tawa and grease it with little oil.

Step 5.

On medium flame pour a ladle full of batter and spread it on the greased nonstick pan/ griddle / tawa

and pour oil around it.

Step 6.

After the dosa is cooked on one side, flip it on the other side and cook on low medium flame. Cook on both the sides, using a little oil, till they turn golden brown in colour. Now remove the Chana dal dosa on a plate. Serve hot with coriander or mint chutney.

Health benefits of chana dal:

This pulse is high in protein as well as dietary fiber that aids digestion and keeps you full for longer. Chana dal is high in fiber and help to lower cholesterol. Apart from having a great taste, it also has a very low glycemic index, which is important for those with diabetes. Chana dal can be a good food for people with diabetes because it has a low glycemic index. Chickpeas are a helpful source of zinc, folate, calcium and protein Chickpeas are low in fat and most of it is polyunsaturated.

Ref. http://www.mywellnessmart.com/products/121

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.

Yam/Jimikand Kebabs

Yam Kebabs NG 1

What is Yam / elephant yam?

The elephant yam can be described as an edible tuber, which is one of the most widely consumed food crops, mainly in the tropical regions. This tuber is called elephant yam because the plant that it is derived from is quite huge and resembles the foot of an elephant to a great extent. Therefore, some of the other synonyms for the elephant yam are elephant foot yam, sweet yam and elephant bread. The highest consumption of the elephant yam is in Africa, followed by some Asian countries such as India. Although in the United States sweet potatoes are often mistaken for the elephant yam, the two are actually quite different, since they belong to two completely different plant families.

Hi friends!On the health and nutrition front, elephant yams are very high in carbs and are also good sources of proteins and certain vitamins. Elephant yam antioxidants make it a nutritious food to eat. Here is recipe for Yam/Jimikand Kebabs.

Difficulty level : Medium

Cuisine : North Indian

Course: Appetizers / snack

Prep Time : 25 minutes

Cook Time : 15 minutes

Ingredients :

  • 250 gm Yam, cut into tiny cubes
  • 1 cup Bengal gram split and skinned / Chana Dal
  • 2 small size Onions, finely Chopped Onions
  • 3 tbs Corn flour
  • 1/2 tsp Red Chilli Powder
  • 1 tbsp White Vinegar
  • 2 tbsp Cilantro/Coriander , finely chopped
  • 1 tsp Ginger , finely grated
  • 1 tsp Garlic, crushed
  • 1/2 tsp Garam masala
  • ½ tsp Aamchur/Dry Mango Powder
  • ½ tsp Jeera/Cumin Powder
  • 4 tbsp Olive oil
  • 2/3 tsp Salt or / salt to taste

For filling:

  • 100 gms cottage cheese
  • 2 tsp Melon Seeds
  • 4 tbsp pista, coarsely ground
  • 1/2 tsp salt

Method:

Step 1.

Peel and clean Yam / Jimikand, cut into small cubes wash it well.

Step 2.

On a high flame in a pressure cooker put yam with white vinegar and 1 cup of water . Close the lid, when full pressure is formed reduce the heat to low flame and cook for 5 minutes. Switch off the stove and let the pressure cooker cool to room temperature.

Step 3.

Open the lid drain yam and using a colander drain the water and wash the cubes under running water to remove some starch. place it in the food processor and grind into a fine paste. Lightly fry the ground yam in oil for 10 minutes. Switch off the stove and let cool it to room temperature.

Step 4.

On a high flame in a pressure cooker put washed chana dal with 3cups of water . Close the lid, when full pressure is formed reduce the heat to low flame and cook for1 5 minutes. Switch off the stove and let the pressure cooker cool to room temperature.

Step 5.

Open the lid strain chana dal using a colander, drain the water and mash the cooked dal into a coarse paste.

Step 6.

Add boiled and mashed chana dal, coriander, finely chopped onion, crushed garlic, gram masala, amchoor/ mango powder, salt, red chili powder to the yam and mix well.

Step 7.

Divide into 12 equal portions. and keep aside.

Step 8.

For the filling, mix 1/2 tsp salt to grated cottage cheese, green chilies, melon seeds and pista. Make roundels with it, cover each roundel with yam mix.

Step 9.

Press each kebab and make it flat. Coat each kebab lightly in corn flour and set aside.

Step 10.

Heat about 2 tablespoons oil in a large skillet over medium heat. Fry Yam kebabs in batches until golden brown on both sides. Between batches, add oil as needed.and shallow fry in oil. Serve with green chutney.

Elephant yam health benefits:

There are several elephant yam health benefits that are quite well known.

Given below are some of the most common elephant yam health benefits:

  • The trace minerals and key minerals present in elephant yam include copper, zinc, selenium, phosphorus, magnesium and potassium.
    • The fiber content in elephant yam is naturally high and therefore, it is usually considered a slimming food, as it promotes weight loss and reduces the levels of cholesterol in the body. If elephant yam is cooked in the right way, it can be eaten without any fear of weight gain.Several low fat elephant yam recipes are easily available through online resources as well as recipe books.
    • It has a cooling effect on the body, which is why it is good for people who suffer from hypertension.
    • Elephant yams are very high in omega 3 fatty acids; they help reduce the bad cholesterol in the body and increase the good cholesterol instead.
    • People who are undergoing treatment for piles are usually advised to eat high amounts of elephant yam.
    • The anti-coagulating properties present in yam can prevent the blood from clotting.

Ref. http://www.diethealthclub.com/articles/360/diet-and-wellness/elephant-yam-and-health-benefits.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.

Purnam Burelu

poornam NG

Purnam Burelu

Hi friends! Purnam burelu / Indian Sweet Bengal Gram Dumplings is a popular sweet treat in Andhra Pradesh of India, which is served mostly as a sacred offering to God. This particular extremely delicious dessert brings a flavor of authentic South Indian cuisine to your home.

Cuisine:  Indian /Andhra Pradesh

Course: Dessert

Preparation Time: 30 Minutes

Cook Time: 30 Minutes

Ingredients:

  • 1 cup rice
  • 1/2 cup urad dal
  • 200 gms chana dal
  • 200 gmsJagery (or Sugar)
  • a pinch of salt
  • 1 tsp sugar
  • 6 cardamoms, powdered
  • Oil for deep fry

Method:

Step 1.

Clean wash and soak urad dal and rice overnight. Grind to a smooth but little thicker than Dosa batter. Add a pinch of salt and a tea spoon of sugar and mix well.

Step 2.

Clean wash and soak chana dal for an hour and with two cups of water cook in a pressure cooker on high flame. The moment pressure is formed reduce the heat to low flame for 15 minutes. When pressure is cool to room temperature, open the lid and drain the water and keep the boiled dal aside.

Step 3.

Grind the dal in a grinder adding powdered jaggery.  Now remove the mixture in a thick bottomed pan.  Add two spoon of ghee.   Cook on medium flame until the paste thickens, stirring continuously.  (otherwise it may stick to the bottom)

Step 4.

Let the cooked chana dal and jaggery mix cool.  Add the cardamom powder mix well.  This mixture is called Poornam in Telugu.  Make small lemon size balls.

Step 5.

Heat oil in a wok / Kadahi on medium flame, dip each chana dal ball in the prepared batter, and gently slid into the oil.  Fry until golden brown.  Drain the fried Poornam Boorelu on a paper kitchen towel to drain excessive oil.

Note:

Usually hot Poornam Boorelu are served with a spoon of pure ghee.

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.
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Cabbage with Lentil

Cabbage with lentil 1

Preparation Time : 10 minutes

Cooking time : 15 minutes

Cuisine: Indian , Maharashtra

Course: Main

Level Of Cooking: Easy

Serves: 4

Ingredients:

  • 250 gms Cabbage, finely chopped
  • 2 tbsp Chana Dal /Split Bengal gram ,soaked in a cup of water for 2-3 hours
  • 2 tbsp coconut, finely grated
  • 2 tbsp Oil
  • 1 sprig curry leaves
  • 1 tps Mustard seeds
  • 1 tsp Ginger paste
  • 1 tsp Garlic paste
  • 1/2 tsp Turmeric powder
  • 1/2 tsp Red chili powder
  • 1/2 tsp Salt

 

Method:

Step 1.

Soak the chana dal for 3-4 hours.Cut the cabbage in fine threads or it can be grated too keep aside.

 

Step 2.

Heat oil in a wok / kadahi / or pan add mustard seeds, when it crackles add curry leaves, ginger paste and garlic paste. Stir and sauté for two minutes.

Step 3.

Add chana dal, cabbage turmeric powder and salt and cook on low flame until chana dal is soft. Add grated fresh coconut mix well. Cook for two minutes more. Serve hot.

Health benefits of cabbage:

 

Fresh, dark green-leafy cabbage is incredibly nutritious; but very low in fat and calories. 100 g of leaves provide just 25 calories.

 

The vegetable is a storehouse of phyto-chemicals like thiocyanates, indole-3-carbinol, lutein, zea-xanthin, sulforaphane, and isothiocyanates. These compounds are powerful antioxidants and known to help protect against breast, colon, and prostate cancers and help reduce LDL or “bad cholesterol” levels in the blood.

 

Fresh cabbage is an excellent source of natural antioxidant, vitamin C. Provides 36.6 mg or about 61% of RDA per 100 g. Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

 

Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC value) is 508 µmol TE/100 g. Red cabbages contain more antioxidant value, 2252 µmol TE/100 g.

 

It is also rich in essential vitamins such as pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins are essential in the sense that our body requires them from external sources to replenish.

 

It also contains a adequate amount of minerals like potassium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for the red blood cell formation.

 

Cabbage is a very good source of vitamin K, provides about 63% of RDA levels. Vitamin-K has the potential role in bone metabolism by promoting osteotrophic activity in them. So enough vitamin K in the diet gives you healthy bones. In addition, vitamin-K also has established role in curing Alzheimer’s disease patients by limiting neuronal damage inside their brain.

Ref.http://www.nutrition-and-you.com/cabbage.html