curd

Curd rice/yogurt rice

~ saanjhachullha ~ Leave a comment

curd ricecurd rice ng.JPG

 

yogurt rice is a dish of India. The word “curd” in India usually refers to unsweetened yogurt. It is very popular in the Indian states of Tamil Nadu, Karnataka, Andhra Pradesh and Kerala. In

Curd rice ( Tamil: தயிர் சோறு, Kannada: ಮೊಸರು-ಅನ್ನ (mosaru-anna), Telugu: పెరుగు అన్నం, Malayalam : Thayiru) also called the state of Tamil Nadu it is called “Thayir Sadam”. “Thayir”=Curd, “Sadam”=rice.

hi friends, here is a simple recipe of  curd rice/ yogurt rice.While it is most easily prepared by simply mixing boiled rice and yogurt, different  methods can be used . One of these recipes is given here: Rice is boiled so that it breaks down, becoming almost like a paste. Bring it to room temperature. It is then seasoned with fried red chilies, and curry leaves, and along with the urad dal , mustard seeds, and asafetida. Alternatively, it can be prepared by mashing cooked plain rice (can also use leftover boiled rice), and then mixing it with some salt, yogurt and (a bit of milk to lessen the sour flavor of yogurt or to stop it from souring too much) garnishing it with fried urad dal, mustard seeds, green chilli .

 

Preparation time: 10 minutes

Cooking  time: 20 minutes

course: main

Cuisine: South Indian

Serves: 2

Ingredients :

  • 1cup white rice
  •  2 cup thick curd/ yogurt /dahi
  • 1 cup milk
  • 1 tsp salt /or as per taste

for seasoning:

  • 1 sprig curry leaves
  • 1 tbsp cooking oil
  • a pinch of asafetida/heeng
  • 1 tsp urad/ black gram dal husked
  • 1 red chili
  • 1 tsp mustard seeds

Method:

Step 1.

Wash rice well and soak in 2 cups of water for 20  minutes.

Step 2.

In a pressure cooker take the soaked rice along with the water soaked in, add salt .Close the lid and place  the cooker on high flame. The moment full pressure is formed, switch off the stove. Let the pressure cooker come to the room temperature , open the lid take out the rice mash lightly with a ladle.

 Step 3.           

Add milk and bring the mix to a boil, reduce the heat to low flame. Cook the mixture for ten minutes . Cool the cooked rice.

Step 4.

whisked the curd / yogurt/ dahi add to the mashed cooled rice. Mix it well

Step 5.

In a pan, take oil add hing hen slightly pink in colour add mustard seeds, when mustard begins to splutter, add urad dal and fry until light golden, add chili and curry leaves. Switch off the stove.

Step 6.

Pour the seasoning  on the curd rice, mix well. Curd rice is ready to be served with lime or mango pickle and papadams.

Health benefits of having curd rice:

1. It boosts digestion and works best for stomach upsets, indigestion and bloating.

2. It’s a good natural substitute for pro-biotic and antibiotics for very young children during early stages of fever.

3. Has the mercury risen too high for your comfort? Just add some curd to your diet and you will feel better.

4. Curd is also a natural fire extinguisher after a very spicy meal. A small cup of curd will keep those spice tears away.

5. It’s high in calcium and good fats and a must have in high protein diets.

6. You apply it on your skin or on your hair for a soft, healthy glow

It increases immunity and the defense mechanism of the body.

8. It improves the absorption of vitamins and minerals from other foods in your body.

9. It’s extremely versatile in flavor and makes for a healthier substitute for milk and cream in your desserts and savory dishes.

Ref. http://www.idiva.com/news-health/10-reasons-to-have-curd-rice-in-daily-diet/15062562

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.

 

Red beans / Rajma with yogurt

~ saanjhachullha ~ Leave a comment

Red beans with Yogurt.JPGRed beans / Rajma with yogurt

Hi friends!Kidney beans are an excellent source of molybdenum. They are a very good source of folate, dietary fiber, and copper. Kidney beans are a good source of manganese, phosphorus, protein, vitamin B1, iron, potassium, and magnesium. Here is a recipe, simple and Easy , Red Kidney beans /rajma with yogurt give it a try. In this recipe there is no tomato. It is a delicious variation from traditional Red Kidney beans /rajma  recipe, you will love the taste of it.

Preparation Time : Soaking overnight

Cooking time : 40 minutes + 20 minutes

Servings : 4

Main Ingredients: Red kidney beans /Rajma, Curd /yogurt and Onions

Cuisine: Indian

Course: Main

Level Of Cooking: Easy

Ingredients:

 

  • 1 tea cup red kidney beans /rajma
  • 2 tb sp Gram flour / besan
  • 1 tea cup thick yogurt / curd / dahi
  • 1 medium size onion or 1/2 tea cup finely chopped onion
  • 3 cloves
  • 1 tsp Cumin powder ,cumin roasted and powdered
  • 1/4 tsp cinnamon powder or 1 1/2 ” piece of cinnamon
  • 1 level tsp Red chili powder or as per taste
  • 1 black cardamom
  • 6 black pepper
  • 1/4 tsp turmeric powder
  • 1 Bay leaf
  • 1 1/4 tsp Salt or salt to taste
  • 2 cups water
  • 2 tbsp coriander leaves, finely chopped
  • 2 tbsp cooking Oil

Method:

Step 1.
Wash  Red beans / Rajma well and soak  in 6 cups of water overnight.

Step 2.

pressure cooker , add chopped onions and salt and place the cooker lid . Place the pressure cooker on the high flame. the moment full pressure is formed ,reduce the heat to low flame for 25 minutes. Switch off the stove and let the pressure cooker cool to room temperature. Open the lid and check Red beans / rajma, it will be totally cooked ,in shape yet soft.  Keep aside.

Step 3.

Dry grind cloves, cinnamon, cardamom , black pepper and keep aside.

Step 4.

Take curd / yogurt in a mixing bowl and whisk well add gram flour /besan and mix well.

Step 5.

Heat oil  in a thick bottom sauce pan and add, Bay leaf , ground spices from step 3. Fry for few seconds, add chili powder, turmeric powder. Add Curd/yogurt and gram flour /besan mix from step 4 to the seasoning. Cook on a medium flame for 2-3mins and add 2 cups of water. Bring the mix to boil.

Step 6.


Add cooked Red beans / Rajma, rosated cumin powder, bring it to boil and let it cook on low flame  for about 10-15 minutes till gravy thickens. Switch off the stove.

Step 7.

Garnish with coriander leaves and serve hot with laccha Paratha or any other Indian bread of choice!

Note:

Gram flour /Besan with curd /yogurt , provides a good gravy.

Health Benefits:

Kidney beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, kidney beans provide virtually fat-free high quality protein. But this is far from all kidney beans have to offer. Kidney beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them.

Lower Your Heart Attack Risk

Kidney beans’ contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these beans supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Kidney beans’ good supply of magnesium puts yet another plus in the column of its beneficial cardiovascular effects.

Kidney Beans Give You Energy to Burn While Stabilizing Blood Sugar

In addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, kidney beans can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods.

Iron for Energy

In addition to providing slow burning complex carbohydrates, kidney beans can increase your energy by helping to replenish your iron stores.

Maintain Your Memory with Thiamin (Vitamin B1)

Thiamin participates in enzymatic reactions central to energy production and is also critical for brain cell/cognitive function. This is because thiamin is needed for the synthesis of acetylcholine, the important neurotransmitter essential for memory and whose lack has been found to be a significant contributing factor in age-related impairment in mental function (senility) and Alzheimer’s disease.

Manganese for Energy Production and Antioxidant Defense

Kidney beans are a good source of the trace mineral manganese which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses.

Protein Power Plus

If you’re wondering how to replace red meat in your menus, become a fan of kidney beans. These hearty beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods.

How to Select and Store

Whether purchasing kidney beans in bulk or in a packaged container, make sure there is no evidence of moisture or insect damage and that the beans are whole and not cracked.

Canned kidney beans can be found in most markets. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned kidney beans and those you cook yourself. Canning lowers vegetables’ nutritional value since they are best lightly cooked for a short period of time, while their canning process requires a long cooking time at high temperatures. On the other hand, beans require a long time to cook whether they are canned or you cook them yourself. Therefore, if enjoying canned beans is more convenient for you, by all means go ahead and enjoy them. Store dried kidney beans in an airtight container in a cool, dry and dark place where they will keep for up to 12 months.

Cooked kidney beans will keep fresh in the refrigerator for about three days if placed in a covered container.

Ref. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=87

Nick’s kitchen medical Disclaimer:

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

 

 

 

Masala Kamal Kakri/ Lotus stem

~ saanjhachullha ~ Leave a comment

Kamal kakadi masala 1Masala Kamal Kakri/ Lotus stem

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

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

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

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

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

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

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

Step 5.

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

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

Step 7.

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

Step 8.

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

Health benefits of Lotus root:

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

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

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

Nick’s kitchen medical Disclaimer:

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

Potato cury / Dahi aloo

Image ~ ~ saanjhachullha ~ Leave a comment

Potatoes in curdPotato cury / Dahi aloo

Whether mashed, baked or roasted, people often consider potatoes as comfort food. It is an important food staple and the number one vegetable crop in the world. Potatoes are available year-round as they are harvested somewhere every month of the year.

The potato belongs to the Solanaceae or nightshade family whose other members include tomatoes, eggplants, peppers, and tomatillos. They are the swollen portion of the underground stem which is called a tuber and is designed to provide food for the green leafy portion of the plant. If allowed to flower and fruit, the potato plant will bear an inedible fruit resembling a tomato.

Potato cury / Dahi aloo

Hi friends! a very easy to prepare recipe. Dahi Aloo/ potato curry with puris was everyone’s favorite dish for breakfast/ brunch, especially in the olden days, when people lived in joint families and puris were considered to be the quickest to make.

Preparation Time: 15 minutes
Cooking Time: 6-7 minutes
Serves : 4

Ingredients:

  • 200 gms potatoes boiled and peeled
  • 1/2 tsp cumin seeds /jeera
  • 1/2 tsp fennel seeds /saunf, powdered
  • 1/4 tsp asafetida/hing
  • 1/2 tsp red chili powder
  • 1/2 tsp coriander powder
  • 1/2 tsp cumin
  • 1/2 tsp turmeric powder /haldi
  • 1 1/2 cup curds / yogurt/dahi , whisked
  • 1 tbsp olive oil/ or any other cooking medium
  • 1/2 tsp salt / or salt to taste
  • 2 tbsp green coriander , finely chopped

Method :

Step 1.

Boil the potatoes. Peel and cut the potatoes in small cubes in a mixing bowl. Keep aside.

Step 2.

Heat the oil in a pan and add the cumin seeds and asafetida. When the cumin crackles, add the, fennel seeds powder, coriander powder, chili powder and turmeric powder and sauté for a few seconds.

Step 3.

Add the boiled and cubed potatoes, salt and sauté till the spices /masala coats the potatoes evenly.

Step 4.

Add whisked curd mix and stirring continuously bring to a boil. Switch off the stove. Serve hot, garnish with the finely chopped coriander.

    Note:  Very good accompaniment with this curry  is Puris / Indian bread .

Health benefits of potatoes:

Potatoes are a very popular food source. Unfortunately, most people eat potatoes in the form of greasy French fries or potato chips, and even baked potatoes are typically loaded down with fats such as butter, sour cream, melted cheese and bacon bits. Such treatment can make even baked potatoes a potential contributor to a heart attack. But take away the extra fat and deep frying, and a baked potato is an exceptionally healthful low calorie, high fiber food that offers significant protection against cardiovascular disease and cancer.

Our food ranking system qualified potatoes as a very good source of vitamin B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid.

Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids, flavonoids, and caffeic acid, as well as unique tuber storage proteins, such as patatin, which exhibit activity against free radicals.

Blood-Pressure Lowering Potential

UK scientists at the Institute for Food Research have identified blood pressure-lowering compounds called kukoamines in potatoes. Previously only found in Lycium chinense, an exotic herbal plant whose bark is used to make an infusion in Chinese herbal medicine, kukoamines were found in potatoes using a new type of research called metabolomics.

Until now, when analyzing a plant’s composition, scientists had to know what they were seeking and could typically look for 30 or so known compounds. Now, metabolomic techniques enable researchers to find the unexpected by analyzing the 100s or even 1000s of small molecules produced by an organism.

“Potatoes have been cultivated for thousands of years, and we thought traditional crops were pretty well understood,” said IFR food scientist Dr Fred Mellon, “but this surprise finding shows that even the most familiar of foods might conceal a hoard of health-promoting chemicals.” Another good reason to center your diet around the World’s Healthiest Foods!

In addition to potatoes, researchers looked at tomatoes since they belong to the same plant family—Solanaceae—as Lycium chinense. Metabolomic assays also detected kukoamine compounds in tomatoes.

The IFR scientists found higher levels of kukoamines and related compounds than some of the other compounds in potatoes that have a long history of scientific investigation. However, because they were previously only noted in Lycium chinense, kukoamines have been little studied. Researchers are now determining their stability during cooking and dose response (how much of these compounds are needed to impact health).

Vitamin B6—Building Your Cells

If only for its high concentration of vitamin B6—1 medium potato contains over one-half of a milligram of this important nutrient—the potato earns high marks as a health-promoting food.

Vitamin B6 is involved in more than 100 enzymatic reactions. Enzymes are proteins that help chemical reactions take place, so vitamin B6 is active virtually everywhere in the body. Many of the building blocks of protein, amino acids, require B6 for their synthesis, as do the nucleic acids used in the creation of our DNA. Because amino and nucleic acids are such critical parts of new cell formation, vitamin B6 is essential for the formation of virtually all new cells in the body. Heme (the protein center of our red blood cells) and phospholipids (cell membrane components that enable messaging between cells) also depend on vitamin B6 for their creation.

Vitamin B6—Brain Cell and Nervous System Activity

Vitamin B6 plays numerous roles in our nervous system, many of which involve neurological (brain cell) activity. B6 is necessary for the creation of amines, a type of messaging molecule or neurotransmitter that the nervous system relies on to transmit messages from one nerve to the next. Some of the amine-derived neurotransmitters that require vitamin B6 for their production are serotonin, a lack of which is linked to depression; melatonin, the hormone needed for a good night’s sleep; epinephrine and norepinephrine, hormones that help us respond to stress; and GABA, which is needed for normal brain function.

Vitamin B6—Cardiovascular Protection

Vitamin B6 plays another critically important role in methylation, a chemical process in which methyl groups are transferred from one molecule to another. Many essential chemical events in the body are made possible by methylation, for example, genes can be switched on and turned off in this way. This is particularly important in cancer prevention since one of the genes that can be switched on and off is the tumor suppressor gene, p53. Another way that methylation helps prevent cancer is by attaching methyl groups to toxic substances to make them less toxic and encourage their elimination from the body.

Methylation is also important to cardiovascular health. Methylation changes a potentially dangerous molecule called homocysteine into other, benign substances. Since homocysteine can directly damage blood vessel walls greatly increasing the progression of atherosclerosis, high homocysteine levels are associated with a significantly increased risk for heart attack and stroke. Eating foods rich in vitamin B6 can help keep homocysteine levels low. In addition, diets high in vitamin B6-rich foods are associated with overall lower rates of heart disease, even when homocysteine levels are normal, most likely because of all the other beneficial activities of this energetic B vitamin.

A single baked potato will also provide you with over 3 grams of fiber, but remember the fiber in potatoes is mostly in their skin. If you want the cholesterol-lowering, colon cancer preventing, and bowel supportive effects of fiber, be sure to eat the potato’s flavorful skin as well as its creamy center.

Vitamin B6—Athletic Performance

Vitamin B6 is also necessary for the breakdown of glycogen, the form in which sugar is stored in our muscle cells and liver, so this vitamin is a key player in athletic performance and endurance.

Ref.http://www.whfoods.com/genpage.php?tname=foodspice&dbid=48

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.

Tori Delicious

~ saanjhachullha ~ Leave a comment

Tori Delicious 1 Tori Delicious

Hi friends! Here is another very simple, easy to make and delicious recipe for you all.Tori Delicious this dish/ sabzi (Ridge gourd) is loved by some and not appreciated by many . Its natural flavor and taste is not enjoyed by many, but turai /Tori has a basic quality, it absorbs all other flavors wonderfully and makes the dish amazingly delicious. Tori Delicious is a very simple dish delicately spiced and blended with moong dal, is not too spicy.
Turai / tori/ (Zucchini) is a nutritious, low in calories and a versatile vegetable. It can be prepared using a variety of cooking techniques.

Main Name: Zucchini
Biological Name: Cucurbita pepo
Hindi Name: Tori, Turai
Names in other Indian languages: Peerkan kai (Tamil), Oru pachakkari (Malayalam), Beera Kaaya (Telugu), Turiya, Ghisoda (Gujarati), Jhinge, Jhinga (Bengali), Dodke, Shira?e (Marathi), Janhhi (Oriya), Turai (Urdu), Tori (Punjabi)

Preparation time: 30 minutes

Cooking time: 45 minutes (slow fire cooking)

Cuisine : Indian, North Indian

Course: Main, Vegetables

Serves: 4

Ingredients:

  • 250 gms Tori/Turai/ Smooth or Sponge Gourd
  • 1/2 cup Moong daal / Yellow green gram lentil husked
  • 1 medium size tomatoes ,chopped and pureed
  • 1 medium size Onions ,finely chopped
  • 1 tbsp Ginger /adrak, finely grated
  • 12 cloves of garlic, minced
  • 1/2 cup curd / yogurt / Dahi
  • 2/3 level tsp Salt/ or salt to taste
  • 1/2 tsp turmeric powder
  • 1/2 level tsp chili powder or adjust to taste
  • 1 tsp Coriander / dhania powder
  • 1/2 tsp roasted cumin powder
  • 1/2 tsp Cumin /geera
  • 1 tsp fresh lime juice
  • 2-3 tbsp Olive oil / or Pure ghee

Method:

 Step 1.

 Wash and peel the Tori/Turai/ Smooth or Sponge Gourd and cut it in small cubes. Keep aside.

Step 2.

Finely chop onions and puree tomatoes and keep aside. Wash Moong daal / Yellow green gram lentil husked nicely and keep aside.

Step 3.

 In a heavy bottom pan heat the oil, add cumin seeds, when cumin starts crackling, add finely chopped onions in it.

Step 4.

Fry the onions till light golden, add minced garlic and grated ginger, sauté for few seconds. Add chili powder, turmeric powder, coriander powder in it. Fry these spices for a few seconds.

 Step 5.

Now add finely cubed Tori/Turai/ Smooth or Sponge Gourd in it, mix well. Cover and cook on low flame till Tori/Turai/ Smooth or Sponge Gourd is soft, add washed Moong daal, tomato puree and further cook covered on low flame till daal is soft/ cooked well .

Step 6.

When Tori/Turai/ Smooth or Sponge Gourd, tomatoes , daal is cooked and well blended (and 75% of water is evaporated) add curd / yogurt / dahi mix well, cook for couple of minutes more, add fresh lime juice.

 Step 7.

Switch off the heat. Garnish it with finely chopped Cilantro / Coriander before serving. Serve hot with Indian bread of choice!

Smooth or Sponge gourd:

Health Benefits of Zucchini/Smooth or Sponge gourd:

  • Incredibly low in calories, zucchini makes a great way of filling your stomach without worrying about the calories being carried along with it. With just a couple of calories, you can include zucchini in your diet plan.
  • Regular consumption of cheesy, doughy foods with high sodium levels or other processed foods can leave your body yearning for water. With a high water concentration, vegetables like zucchini contribute to hydration, thereby fulfilling the body’s water requirement.
  • Vitamin C is a powerful antioxidant which is required by the body to prevent health conditions, like scurvy and other illnesses, including heart conditions and certain types of cancers. Zucchini is a great source of vitamin C that helps in overcoming the deficiency of this vitamin.
  • Zucchini contains dietary fiber which lowers cholesterol by attaching itself to bile acids which are produced by the liver from the cholesterol. Since the fiber binds so well to the bile acid to instantly digest fat, the liver is induced to generate more bile acid.
  • The high levels of vitamins A and C present in zucchini keep the cholesterol from oxidizing in the body’s blood vessels, thereby delaying the onset of atherosclerosis.
  • Dietary fiber is known for promoting healthy and regular bowel movements, which help in preventing carcinogen toxins from settling in the colon. Zucchini has dietary fiber present in high amounts which avoids the risk of different kinds of cancers.
  • Studies indicate that zucchini contains phytonutrients which assist in reducing the symptoms of benign prostatic hypertrophy (BOH), a condition where the prostate gland enlarges, resulting in complications with urination and sexual functions in men.
  • With the presence of magnesium in considerate amounts, zucchini helps in lowering the risk of heart attack and strokes to a great extent. Besides, it also contains folate which is necessary for breaking down the amino acid homocysteine, which when increased, can lead to heart attack and stroke.
  • Zucchini is ideal for people suffering from asthma and other respiratory allergies as it increases one’s immunity due to the high vitamin C content. Furthermore, it also helps in controlling the symptoms of any autoimmune disorders which can lead to internal inflammation of organs.

Ref.http://recipeclout.india-server.com/zucchini.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.

Raw Banana curry

~ saanjhachullha ~ Leave a comment

 

Raw bananana curry

Raw Banana curry

Hi friends! One benefit of green bananas is the high resistant starch content.  For anyone trying to avoid food with high sugar content, green bananas are an option whereas yellow bananas are not.  So those suffering from Type 2 Diabetes can eat the unripe fruit while maybe ripened bananas are not as compatible. Unripe bananas also have pro-biotic bacteria, a friendly bacterium .  In addition, green bananas also help you absorb nutrients better, particularly calcium.

Cuisine : Indian, south Indian

Course: Main, vegetarian

Level : Easy

Serves : 8

Ingredients:

  • 4 Raw Bananas small size, cut into medium size pieces
  • ½ cup Grated Coconut
  • 1 medium size Onion , finely chopped
  • 3 cloves Garlic , minced
  • 2 Green Chilies
  • 1/2 tsp Salt / or salt to taste

For Seasoning:

  • 1 tsp Mustard Seeds
  • 2 Dry Red Chilies
  • 1/4 tsp asafetida / hing
  • 2 stalks Curry Leaves
  • 2 tbsp Coconut Oil

 For the marinade:

  • 2 tbsp Curd / yogurt / dahi
  • 1/2 tsp salt
  • 1/2 tsp red chili powder
  • 1/2 tsp Turmeric powder

Method:

Step 1.

Place the raw banana pieces in a mixing bowl, marinate with curd, turmeric powder and salt and red chili powder. Keep aside for 2-3 hours.

Step 2.

In a blender take the grated coconut, green chilies, onion and garlic and grind them well. Keep aside.

Step 3.

Place a Wok/ kadahi/pan on high flame for seasoning and heat coconut oil in it. Add mustard seeds, when it starts crackling and add red chilies and curry leaves.

Step 4.

Add the marinated banana pieces and cover and cook on low flame, till soft. Stir intermittently.

Step 5.

Mix in ground coconut, onion, green chilies mixture. Cook for 3-4 minutes more.

Step 6.

Serve hot .

Why You Should Eat Green Bananas

Of course, you’ve eaten a banana – but have you ever eaten a green banana? If not, maybe you should. Eating green bananas offers some advantages you won’t get from eating the ripe, yellow fruit. What are the health benefits of green bananas?

Health Benefits of Green Bananas:

Green bananas aren’t a new exotic breed of fruit. They’re the unripe version of the same old banana most people know and love. Green bananas are “starchier”, but the type of starch they contain is resistant starch. Resistant starch is a type of starch that isn’t digested in the same way as most starches. Instead of being broken down, they pass through the intestines unchanged – which gives them the characteristics of an insoluble fiber.

Eat Green Bananas and Reap the Benefits of Resistant Starch

The resistant starch that comes from eating green bananas has some interesting health benefits. It may even help with the battle of the bulge. High fiber foods and foods that contain resistant starch increase satiety and reduce overall calorie consumption, probably due to their effects on digestion and satiety hormones.

According to one study, the resistant starch in green bananas increases the rate of fat burning by blocking the ability of the body to use carbohydrates as fuel. When the body can’t burn carbohydrates as fuel, it’s forced to use fat instead. Foods high in resistant starch also increase insulin sensitivity, which can help people with type 2 diabetes better control their blood sugars.

Another Reason to Eat Green Bananas

Resistant starch has another important function. It helps to keep the digestive tract healthy by acting as “food” for friendly, probiotic bacteria. These good intestinal bacteria ferment the resistant starch in green bananas and use it to make energy. This helps to drive away bad bacteria that can cause anything from a bad case of diarrhea to chronic colon problems. When resistant starch is fermented it produces short-chain fatty acids that help to keep the colon healthy, and, possibly, reduce the risk of colon cancer.

Another surprising benefit? The short-chain fatty acids produced by the fermentation of resistant starch increases the ability of the body to absorb nutrients – especially calcium.

Other Health Benefits of Green Bananas

All bananas are a good source of vitamin B6, vitamin C, and potassium, and green bananas are no exception. People on low carb diets often avoid bananas because of their higher sugar content, but eating green bananas, in moderation, could have benefits for both dieters and diabetics.

Ref. http://www.aviva.ca/article.asp?articleid=173

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.

Buttermilk

~ saanjhachullha ~ Leave a comment

Buttermilk 1  Buttermilk

Hi friends! With summer approaching buttermilk is too good to leave out of your lunch menu. Its distinctive texture and tangy taste, buttermilk is one drink which must be a part of our meal. Specially during summers to beat the heat. Buttermilk is a probiotic drink and has great health benefits.

Level of cooking: Easy

Total Time: 5 minutes

Prep Time: 4minutes

Cook Time: 1 minutes

Cuisine : Indian, North Indian

Course: Beverages

Serving : 2

Ingredients: 

  • 2 cups Fresh curd / yogurt / Dahi
  • 2 cups Cold water
  • 1/2 tsp Salt / or salt to taste
  • 1 tbsp Ginger juice*
  • 2 tbsp Coriander leaves / dhaniya leaves
  • 1 Green chili, finely chopped

Method: 

Step 1.

Take the Coriander leaves /dhania patta, green chili (without seeds) in a mortar and pestles and grind them well.

Step 2.

Now take the curd and add the water to it. Mix it well to forms a homogeneous solution either with a whisk or in a blender.

Step 3.

Now add the salt and the paste to the mixture. Stir / blend well and serve cold.

Note:

*Ginger Juice – take 1inch piece of ginger. Grate it and squeeze the juice out of the grated ginger.

Health benefits of the Buttermilk:

– Buttermilk has acid in it which fights germs and bacteria and helps clear stomach and aid digestion.

– It is very helpful for those who are looking to lose weight.

– It is a rich source of Vitamin B12 and so is believed to help fight anaemia and stress.

– Since it contains electrolytes and lots of water, it is the best treat to give to your body to fight dehydration.

– After having a heavy, oily and spicy meal, buttermilk works best to drain out excessive fat from the body and making your stomach light.

– Buttermilk also works as one of the best remedies to treat acidity.

Ref. http://zeenews.india.com/news/health/healthy-eating/top-5-health

Nick’s kitchen medical Disclaimer:

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

Save

Parwal curry

~ saanjhachullha ~ Leave a comment

Parwal Vegetable

Trichosanthes dioica / pointed gourd/ parwal/parval
Trichosanthes dioica is also known as the pointed gourd, parwal/parval (from Hindi),Kovakkai(fromTamil) or thonde kayi (from Kannada), or potol (from Assamese, Sanskrit, Oriya or Bengali (পটল) pôţol) “Paror” in Maithili, “Parol” in Magahi and “Parora” in Bhojpuri, Urdu and Awadhi. Colloquially, in India, it is often called green potato. It is widely cultivated in the eastern and some northern part of India, particularly in Odisha, Bengal, Assam, Bihar, and Uttar Pradesh. It is a good source of carbohydrates, vitamin A, and vitamin C. It also contains major nutrients and trace elements (magnesium, potassium, copper, sulfur, and chlorine) which are needed in small quantities, for playing essential roles in human physiology. parval (pointed gourd, Trichosanthes dioica)

 

Parwal Aloo Odisha

Parwal curry – Recipe is contributed by Mrs. Usha Mehta.

Hi friends! Enjoy this easily digestible vegetable cooked with potatoes and Indian spices. Parwal is a seasonal vegetable and is available during summers till monsoon season in India.

Preparation time : 10 minutes

Cooking time: 15 minutes

Serves : 4

Difficulty Level : Easy

Ingredients

  • 300 gms parwal / pointed gourd
  • 1 medium size potato, cubed
  • 1/2 tsp cumin seeds, roasted and powdered
  • 1 tbsp coriander powder
  • 1/2 tsp chili powder
  • 1/2 tsp turmeric powder
  • 12 cloves garlic , minced
  • 1 tbsp ginger, grated finely
  • 1/2 cup fresh coconut, finely grated
  • 1 cup curd / yogurt / dahi
  • 3 tbsp olive oil
  • 1/2 tsp salt or / salt to taste
  • 1/4 tsp asafetida / heeng
  • 1 tbsp coriander leaves, finely chopped

Method :

Step 1.

Wash and scrape the parwal / pointed gourd lightly with a knife ,cut the ends and cut them into halves horizontally. Remove any fibers and seeds that are yellow and hard. Keep aside.

Step 2.

Peel the potato and cut it lengthwise once and horizontally once to match the parwal / pointed gourd.

Step 3.

In the blender take the minced garlic, grated ginger, grated coconut and curd and blend it to a smooth paste. Keep aside.

Step 4.

Heat 3 tbsp oil in a wok / kadahi /pan and shallow fry the parwal / pointed gourd on medium flame till they become little soft and golden brown. Keep aside.

Step 5.

Then in the same heated oil add potato cubes and shallow fry the potatoes till they become little soft and golden brown and add shallow fried parwal / pointed gourd from step 3.

Step 6.

Add turmeric, chili powder, coriander powder, cumin seeds powder, salt to the shallow fried parwal / pointed gourd and potatoes . Cover and cook till soft.

Step 7.

Add garlic, ginger, coconut, curd paste to the cooked vegetable. Bring it to boil , let it simmer on low flame for 7-8 minutes.

Step 8.
garnish with finely chopped coriander leaves. Serve hot with rice or any other Indian bread.

Note:

  • Peel the skin of Parwal / pointed gourd lightly.
  • Parwal / pointed gourd is generally deep fried before using in the curry, shallow frying is healthier.

 Possible health benefits of Parwal / Pointed gourd:

Improves Digestion Parwal is easy to digest, and the fiber rich green vegetable is good for treating gastrointestinal and liver disorders.

Lowers Cholesterol & Blood Sugar The small round seeds of parwal benefits the health as it lowers cholesterol and blood sugar levels naturally.

Weight Loss This is another health benefit of having parwal. It is low in calories and keeps you fuller for a long time, thus aiding weight loss.

Treats Flu In Ayurveda, pointed gourd or parwal is used as a medicine to cure cold, fever and throat problems.

Blood Purifier According to Ayurveda experts, this is another health benefit of parwal. Pointed gourd is excellent for balancing Kapha. It helps purify blood tissue and this in turn makes it a good green vegetable for skin care as well.

Skin Benefits Parwal is rich in vitamins like Vitamin A and C, and antioxidants which makes it good for the skin.

Ref. http://www.boldsky.com/health/wellness/2013/health-benefits-parwal-036618.html#slide26319

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.

Khandvi

~ saanjhachullha ~ Leave a comment

Khandvi

Easy Khandvi recipe

Khandvi is a savory snack in Gujarati cuisine. It consists of yellowish, tightly rolled bite-sized pieces, and is primarily made of gram flour and yoghurt.Khandvi is readily available across India, and is commonly eaten as an appetizer or snack. Many people choose to buy it from local shops rather than preparing it at home, though it is easy to make.In other parts of India, this dish is also known as Suralichi vadi or Patuli.

Hi friends! Gujarati khandvi, a delicious appetizer/ teatime snack is relished by all. It can be prepared easily .

Preparation Time: 5 minutes

Cooking Time: 30 minutes

Cuisine: Indian, Gujrati

Course: Snack/ Appetizer

Serves: 2

Level : Easy

 Ingredients :

  • 1/2 cup Gram flour /Besan
  • 1/2 cup Curd
  • 2 tbsp Green coriander ,finely chopped
  • 1 tbsp Oil
  • 1 Green chili ,minced
  • 6 Curry leaves
  • 1/4 tsp Turmeric powder
  • 1/4 tsp Asafetida
  • 1/2 tsp Ginger paste
  • 1/2 level tsp salt /or as per taste

For tempering:

    • 1tabsp oil
    • 1/2 tsp mustard seeds
    • 4-5 kadhi patta /curry leaves
    • 1 tbsp green coriander, finely chopped
    • 1/4 cup grated coconut

Method:

Step 1.

In a mixer jar take gram flour/ besan, curd, water, salt, turmeric, chili paste,  and make a smooth batter , without any lumps (batter can also be prepared in a bowl, by whisking it manually).

Step 2. 

Take the mixture in a non stick pan over high heat, and bring to a boil, stirring all the time ,to avoid scorching.

Step 3.

Keep cooking and stirring the mixture. It starts thickening, looking like a thick paste like consistency. Keep stirring continuously .

Step 4.

Mixture is ready, when a tsp of from it is spread on to an ungreased surface, and when cool, it should come off clean. mixture for making khandvi is now ready.

Step 5.

For spreading the cooked mixture, take a tray without greasing it with oil. With help of a spatula, spread the khandvi mixture over the tray very thinly. Within 15 to 20 minutes, batter cools and sets.

Step 6.

Now with a knife, cut the cooled khandvi spread into 6 inch long and 2 inch wide strips.Roll each strip like a scroll, as firmly as you can, without breaking them, make all the rolls and arrange  on a plate.

Step 7.

For tempering :

Now heat oil in a small pan. Chop the green chili lengthwise. When oil is sufficiently hot add mustard seeds into. when mustard seeds start crackling, add curry leaves . Spread this Seasoning /tadka over the khandvi .

Step 8.

Arrange them on to a serving dish. Garnish with the coriander, coconut and serve.

Step 9.

Tasty khandvi is now ready. Serve khandvi with coriander chutney/or ketchup or any chutney as per your taste.

Note:

  1. For making Khandvi mixture should be smooth, lump free.
  2. Sour curd / dahi / yogurt gives better results.
  3. The batter is cooked down to a thick paste and then spread thinly on a flat surface.
  4. It can be served hot or cold
  5. Besan flour is made from chickpeas.

Nutrient Facts for chickpeas / Gram flour /Besan Flour:

Besan flour, or gram flour, may not sound familiar until you hear its third name: chickpea flour. The characteristic nutty flavor from finely ground chickpeas gives besan flour the ability to create tasty, simple breads that stand on their own with few ingredients. It also stands above wheat flour in protein and folate content.

Basics

Besan flour is naturally higher in protein than wheat-based flours. One-half cup contains 10 grams of protein, compared to 8 grams in whole-grain wheat flour and just 6 grams in white flour. One-half cup of besan flour has 178 calories and 3 grams of total fat. Even though that’s double the fat of whole-wheat flour, 70 percent of the fat in besan flour comes from healthy unsaturated fats that can lower cholesterol. The same portion has 5 grams of fiber.

Vitamins

One-half cup of besan flour has 201 micrograms of folate, compared to 26 micrograms in whole-wheat flour and 182 micrograms in enriched white flour. If you consumed an entire half-cup of besan flour, you’d get 50 percent of the recommended daily intake of folate. This important vitamin is critical for the production of proteins and genetic material. In this role, folate is especially important during periods of rapid growth. When taken before and during pregnancy, it helps prevent birth defects of the brain and spinal cord. The same portion of besan flour is a good source of thiamin and vitamin B-6. Thiamin converts food into energy, while vitamin B-6 is needed for the synthesis of red blood cells and the neurotransmitter serotonin that regulates appetite and mood.

Minerals

Besan flour delivers a boost of iron, magnesium and phosphorus. Well known for its role carrying oxygen, iron also functions as an antioxidant and it’s needed for the production of collagen. Magnesium causes muscles to relax, which helps maintain vascular health and regulates blood pressure. Phosphorus combines with calcium to form the primary compound used to build bones. It also carries lipids through the body and activates enzymes that produce energy. One-half cup of besan flour has 2 milligrams of iron, 76 milligrams of magnesium and 146 milligrams of phosphorus.

Preparation Tips

Besan flour is usually mixed with water, olive oil, yogurt or milk to make a paste that can be any consistency depending on the desired use. The paste is seasoned with any combination of parsley, cumin, coriander, turmeric, red chili, rosemary, onion or garlic. It’s traditionally cooked in a skillet to create a flatbread called socca or fried into fritters. Use a thick besan flour batter to coat and fry vegetables or add small shrimps to a thin batter and fry them into appetizer-like pancakes.

Gluten Free

Besan flour doesn’t contain gluten, so it makes a good substitute for wheat flour in gluten-free diets. Depending on the food you’re making, the bean taste may not create the best result. Try mixing besan flour with white rice flour, making sure that the total amount is the same that’s called for in the recipe. You’ll probably need to adjust the fluids to create the same consistency achieved with wheat flour. If you’re making yeast dough, you’ll need to add about 1 teaspoon of guar or xanthan gum for every 1 cup of flour so that the yeast can rise.

Ref. http://healthyeating.sfgate.com/nutrient-besan-flour-3167.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.

 

 

Lasooni Palak Aloo

~ saanjhachullha ~ Leave a comment

Aloo palak lahsunwala copy

Lasooni Aloo Palak/ Spinach, potatoes with Garlic, easy to cook and simply delicious !

Cooking Time: 20 minutes

Servings: 4

Preparation Time: 10-15 minutes

Category: Veg

Cuisine: North Indian

Ingredients:

  • 500 gms Spinach/ Palak
  • 2 medium size potatoes
  • 1/2 cup curd/ Dahi / Yogurt
  • 15 cloves of garlic, crushed
  • 1/4 tsp asafetida/ hing powder
  • 1/2 tsp red chili powder
  • 1pinch baking soda
  • 1/4 tsp Asafetida
  • 2/3 tsp salt
  • 3 tbsp Olive oil

 Method:

Step 1.

Wash the spinach very well, finely chop and keep aside.

Step 2.

Wash, peel and cut potatoes into small cubes, keep aside.

Step 3.

Heat the oil in a wok / kadahi and add the Asafetida. Fry for few seconds till pink in colour.

Step 4.

Add crushed garlic paste to the asafetida seasoning. Saute till slight change in colour, about half a minute.

Step 5.

Add in the spinach, potatoes, salt , red chili powder and baking soda . Cover and cook on a slow flame for ten minutes on low flame or till potatoes are tender.

Step 6.

Add whisked curd / Dahi / Yogurt , mix well. Cook for ten minutes or so on low flame till it is well blended . Serve hot with chapattis or any other Indian bread of choice.

Health benefits of Spinach / Palak:

Spinach is an excellent food loaded with tons of nutrients and a low calorie package. Greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.

As per studies the possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

Ref. http://www.medicalnewstoday.com/articles/270609.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.

 

 

Appam Dahi Vadas

~ saanjhachullha ~ Leave a comment

Appam dahi Vadas 2Khara appam 3

Appam Dahi Vadas

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

 All varieties of dals/ lentils can be added to make Appam vadas nutritious.

Course: Appetizer

Cuisine: Indian

Category: Vegetarian

Serves : 6- 8

 Ingredients:

 For Appams

  • 1/2 cup Black gram dal (husked)
  • 1/2 cup Moong dal (husked)
  • 1/4 cup Rice flour or raw rice 2 table spoons soaked
  • 1/4 level tsp Asafetida powder
  • 2-3 Green chilies
  • 8 to 10 Curry leaves, finely choped
  • 1tsp Ginger, finely grated
  • 1 tsp level salt / or Salt as per taste
  • 1/4 tsp Baking soda
  • Olive oil for lining the appam skillet before Cooking

For the Dahi / curd / Yogurt

  • 4 cups chilled Dahi / curd / Yogurt
  • 1 tsp sugar
  • 1/2 tsp Black salt
  • 1 level tsp salt or / salt as per taste
  • 1/4 tsp red chili powder
  • 1/4 tsp black pepper powder
  • 1 tsp cumin seeds, roasted and powdered
  • 2 tbsp coriander/ cilantro/ dhaniya leaves, finely chopped

Method:

Step 1.

Wash the two dals /lentils,raw rice (if rice powder is being used then no soaking of raw rice required) very well and soak in water together for overnight.

Step 2.

Grind soaked dals / lentils and rice, fenugreek seeds and finely chopped curry leaves, green chilies in a grinder, adding water slowly (so a minimum quantity is used), to a thick consistency batter.  Transfer the batter to a mixing bowl, add salt mix well. Keep it for fermenting for 2-3 hours.

Step 3.

Take a table spoon of oil in a pan , heat the oil add asafetida wait for a few seconds for it to turn pink, switch of the stove. Add this tempering to the batter. Mix rice flour (if no previously soaked raw rice added), salt, and baking soda in the dal batter, and mix well. Keep it aside for few minutes.

Step 4.

Place an appam skillet applying  or spraying oil to all the molds of the skillet.  When heated, fill in all the moulds of the skillet one by one and cover the skillet with a lid.

Step 5.                                         

After few minutes check if appams are cooked by inserting in a knife in the appams, if it comes out clean, appams are ready on one side. Flip each appam to cook on the reverse side, spraying or adding a drop of oil to each mould.

Step 6.

When cooked both sides to a light golden colour, remove from the skillet and soak in hot water.

Step 7.

Let the appams stand in hot water till water cools. Squeeze out water from appams and arrange in a serving dish.

Step 8.

Whisk yogurt add salt, black salt, roasted cumin powder, black pepper and red chili powder and mix it well. Pour the yogurt mix over the ready appams in the serving dish.

Step 9.

Garnished with finely chopped coriander leaves and serve cold.

Health benefits of Lentils/ Dals:

Lentils / dals are higher in fiber content, extremely rich in soluble fiber, which helps the digestive system.

Lentils prove to be significant for a healthy heart as they prevent heart coronary problems. It also helps in eliminating and reducing blood cholesterol levels. Besides fiber which contributes to the health of the cardiovascular system, lentils contain folic acid and magnesium, significant for reducing the level of homocysteine, a compound known to be dangerous for the heart and artery walls. Also, lentils promote better blood flow and passage of oxygen and nutrients to the organs.

The soluble fiber in lentils has the property of trapping carbohydrates. It slows down the digestion and absorption process, hence preventing major changes in blood sugar level throughout the day. This helps diabetic patients.

Lentils are rich in flavones, a class of antioxidants with antioxidant properties.

Lentils increase energy levels by replenishing iron reserves in the body.

Ref. http://nutrition.indobase.com/articles/lentils-nutrition.php

Health benefits Curd:

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Save

Bathua Ki Poori Aur Aaloo Ki Subzi

~ saanjhachullha ~ Leave a comment

Palak PuriAloo tamater 3 Bathua Ki Poori Aur Aaloo Ki Subzi

Bathua/Chenopodium album has an earthy, mineral-rich, astringent salty taste comparable to spinach. Bathua /Chenopodium album is readily available during India’s winter months at elevations up to 4,700 meters. Some sources, such as the “Handbook on Herbs Cultivation and Processing,” also list the plant as a summer crop in irrigated areas.When buying bathua/ Chenopodium album, look for a slightly white, dusty coating—this is perfectly natural, and is a hallmark feature of the plant. The leaves lose this powdery residue upon maturity. If consuming raw, look for younger leaves. Otherwise, opt for firm, dense leaves with no obvious signs of wilt.

Hi friends ! Here is a healthy and delicious Combo meal for the Winter season you will love to have on your regular menu.

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Makes 20 –24 puris

Ingredients:

  • 2 cups whole wheat flower
  • 1 cup Bathua leaves, pureed
  • 1/2 tsp coriander powder
  • 2 Green chilies, fine paste
  • 1 cup water
  • 1/2 tsp cumin seed, roasted and powdered
  • 3 tbsp olive oil or / cooking oil of your choice
  • Oil for deep frying

Method:

Step 1.

In a bowl, mix together whole wheat flour, and salt, coriander powder, green chili paste, cumin seed powder , add Olive oil to the mixture, using fingers, mix in oil till it resembles bread crumbs. Add bathua /Chenopodium album leaf puree.

 Step 2.

Slowly add about half a cup of water or little more, just enough to form a firm/ stiff dough and knead till smooth. keep aside for 10 to 15 minutes.

Step 3.

Divide the dough into small lemon size, equal portions, and roll out into 3″ rounds on an oiled board.

Step 4.

 Heat the oil for deep frying, in a wok or kadhai, fry the puri one at a time, holding them under the oil on the first side until they puff. Turn and deep-fry the puris till they turn light golden brown in colour from both the sides.

Step 5.

Drain on absorbent paper kitchen towel lined plate, so that puris are dry, without excessive oil.

Step 6.

Serve hot, goes very well with Vegetable, potato stews / aloo sabzi etc.

Note : Bathu /Chenopodium album leaves can be pureed raw or  cooked in pressure cooker. In a pressure cooker take the Bathu /Chenopodium album leaves add a quarter cup of water , place the cooker on a high flame.The moment pressure is formed switch off the stove. When the cooker cools down to room temperature , open the lid and puree the Bathu /Chenopodium album leaves.

Ingredients for Aloo ki sabzi:

  • 4 potatoes medium size, boiled peeled and roughly mashed
  • 3 tomatoes medium size, finely chopped
  • 2 green Green chilies
  • 1/4 tsp red chili powder
  • 1 tsp coriander powder
  • 1/2 tsp cumin seeds
  • 1/4 tsp asafetida / hing
  • 1 tsp ginger, finely grated
  • 1 level tsp salt or / salt to taste
  • 2 tbsp coriander leaves, finely chopped

Method:

Step 1.
cut two potatoes into tiny cubes and roughly mash the other two potatoes and keep aside.

Step 2.

Grind tomatoes in a blender with green chili and ginger.

Step 3.

Heat oil in a pan. Add asafetida saute for few seconds, add cumin seeds. When cumin starts to crackle, reduce the heat to low flame.

Step 4.

Add salt, turmeric powder, coriander powder red chili powder and sauté for few minutes, add tomato puree mix well. Cook for 5-6 minutes or  until  the oil comes out.

Step 5.

Add in potatoes and mix. Add two and half cups of water mix well let it come to a boil, cook for 10 minutes on slow fire. Switch off the stove.

Step 6.

Garnish with fresh coriander leaves. Serve with hot Bathua pooris.

Note: Add a little salt to the oil to keep it from smoking. Always add the puri to the oil as soon as they’re made. Rolled and kept puris, tend to become a little dry and sometimes do not puff up properly.

Health benefits of Bathua/ Chenopodium album:

Many groups in India use bathua medicinally. According to the book, “Indian Medicinal Plants,” bathua acts as a laxative, anthelmintic for hookworms and roundworms, and as a blood purifier.

When prepared as an infusion, it manages hepatic disorders, spleen enlargement, biliousness, burns, and ulcers. The book, “Handbook on Herbs Cultivation and Processing” explains that that the ground plant mixed with alcohol is also applied topically to treat rheumatism and arthritis.

Bathua or Chenopodium album, also called Goosefoot, Lambs’ quarters and All Good is a plant whose leaves are used as a vegetable. Bathua has a lot of health benefits as well. It is very useful for those suffering from kidney stones. Take out the juice from tender leaves and stems by grinding them, Drink 10-15 ml of this mixed with water on empty stomach in the morning and then in the evening also for some days. It helps to break the stones and helps in their removal. Bathua is a brain food, removes urinary infections and promotes urine flow. It is useful for those suffering from arthritis. If there is swelling and pain steam heat some leaves and apply this as a hot poultice on the area. It will reduce swelling and pain. Bathua is also useful for internal swellings of stomach, intestine, liver, uterus etc.

In jaundice mix equal quantities of juice of bathua and giloy (tinosporia cordilolia). Take 25-30 ml of this mixture in the morning and evening for relief from jaundice.

For gout and high uric acid eat bathua vegetable regularly.

Ref. http://www.bubblews.com/news/1422605-health-benefits-of-bathua-or-chenopodium-album

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.

 

Save

Bathua ka Raita

~ saanjhachullha ~ Leave a comment

Bathua saag   Bathu Raita

(Bathua/ Chenopodium album Raita)

Hi friends!Here is a simple,delicious and very healthy recipe of an Indian side dish of yogurt containing Bathua/ Chenopodium album and spices.

Bathua/ Chenopodium album has an earthy, mineral-rich, astringent salty taste comparable to spinach. Bathua is readily available during India’s winter months at elevations up to 4,700 meters. Some sources, such as the “Handbook on Herbs Cultivation and Processing,” also list the plant as a summer crop in irrigated areas.When buying bathua, look for a slightly white, dusty coating—this is perfectly natural, and is a hallmark feature of the plant. The leaves lose this powdery residue upon maturity. If consuming raw, look for younger leaves. Otherwise, opt for firm, dense leaves with no obvious signs of wilt.

Preparation Time :10 minutes

Cooking time : 5 minutes

Cuisine: India,Uttar Pradesh

Course: Raita

Level Of Cooking: Easy

Servings : 4

Ingredients:

  • 2 cups Bathua/ Chenopodium album , finely chopped
  • 3 cups Curd / Yogurt /Dahi
  • 2 Green chilies
  • 1 tsp Ginger, grated finely
  • 1/2 tsp cumin / Jeera, roasted and powdered
  • 1/4 tsp black pepper powder
  • 2/3 level tsp salt
  • 1/4 tsp black salt

 Method:

Step 1.

Put the chopped Bathua/ Chenopodium album in a pressure cooker, add 1/4 cup of water, close the lid and put on a high flame. The moment pressure is formed switch off the heat. Let the cooker cool to room temperature.

Step 2.

Take Bathua/ Chenopodium album from the cooker put in the blender, add two green chilies, one tea spoon grated fresh ginger, puree the mixture to a fine paste ,keep it aside.

Step 3.

Take Curd /yogurt / Dahi in a bowl and whisk it well to a smooth texture.

Step 4.

Add salt, black salt, cumin powder, black pepper powder, to the whisked curd and mix well. Keep it aside.

Step 5.

Take the pureed Bathua/ Chenopodium album add it to the spiced and whisked lightly curd once more. Mix well, refrigerate. Serve cold with all Indian breads, boiled rice or rice biryani etc.

Health benefits of Bathua/ Chenopodium album:

Many groups in India use bathua medicinally. According to the book, “Indian Medicinal Plants,” bathua acts as a laxative, anthelmintic for hookworms and roundworms, and as a blood purifier.

When prepared as an infusion, it manages hepatic disorders, spleen enlargement, biliousness, burns, and ulcers. The book, “Handbook on Herbs Cultivation and Processing” explains that that the ground plant mixed with alcohol is also applied topically to treat rheumatism and arthritis.

Bathua or Chenopodium album, also called Goosefoot, Lambs’ quarters and All Good is a plant whose leaves are used as a vegetable. Bathua has a lot of health benefits as well. It is very useful for those suffering from kidney stones. Take out the juice from tender leaves and stems by grinding them, Drink 10-15 ml of this mixed with water on empty stomach in the morning and then in the evening also for some days. It helps to break the stones and helps in their removal. Bathua is a brain food, removes urinary infections and promotes urine flow. It is useful for those suffering from arthritis. If there is swelling and pain steam heat some leaves and apply this as a hot poultice on the area. It will reduce swelling and pain. Bathua is also useful for internal swellings of stomach, intestine, liver, uterus etc.

In jaundice mix equal quantities of juice of bathua and giloy (tinosporia cordilolia). Take 25-30 ml of this mixture in the morning and evening for relief from jaundice.

For gout and high uric acid eat bathua vegetable regularly.

Ref. http://www.bubblews.com/news/1422605-health-benefits-of-bathua-or-chenopodium-album

Curd Health benefits:

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

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

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

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

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.

 

Save

Cucumber Sprouts Salad

~ saanjhachullha ~ Leave a comment

cucumber sprouts salad Pa

Hi friends ! as promised, one more delicious nutritious summer salad recipe! This is a simple healthy and yummy recipe .

Cooking Time: 5 minutes

Level: Easy

Course: Salad

Ingredients :

  • 1 cucumber, small
  • 1 tomato
  • 1/2 cup Green gram sprouts
  • 1 tbsp hung curd
  • 1 clove garlic, finely mashed
  • 2walnuts, broken into tiny pieces
  • 1/4 tsp mustard paste
  • 1/2 tsp sugar (optional)
  • 1/4 tsp black pepper powder
  • 1/2 tsp salt or / salt to taste

Method:

Step 1.

Steam the green gram sprouts with 1/4 tsp salt in a pressure cooker, the moment full pressure is formed switch off the stove. Let the cooker cool to room temperature, open the lid and remove the sprouts into a bowl.

Step 2.

Take the cucumber and peel off the skin, cut it into tiny cubes keep aside.

Step 3.

Take the tomato, slice the tomato vertically (from stem top to bottom) into four quarters. Use a sharp knife to carefully slice the seeds away from the tomato flesh. Discard the seeds. Cut the tomato quarters into tiny pieces.

Step 4.

Now add hung curd, cubed cucumber, cubed tomato, garlic paste, sugar, black pepper powder, mustard paste , remaining 1/4 tsp salt, to the steamed sprouts. Mix well and serve garnished with walnut pieces.

Note: Hung Curd is yogurt drained of all its water. Here’s how to make it at home.

Hung curd making at home:

Ingredients:

Curd

Method:

Take a sieve over a container, put the curd in it and let it drain till all the extra liquid had drained out from the curd and just a thick mass of curd cheese remains.

Health benefits of Cucumber

  • It is one of the very low calorie vegetables; provide just 15 calories per 100 g. It contains no saturated fats or cholesterol. Cucumber peel is a good source of dietary fiber that helps reduce constipation, and offers some protection against colon cancers by eliminating toxic compounds from the gut.
  • It is a very good source of potassium, an important intracellular electrolyte. 100 g of cucumber provides 147 mg of potassium but only 2 mg of sodium. Potassium is a heart friendly electrolyte helps bring a reduction in total blood pressure and heart rates by countering effects of sodium.
  • Cucumbers contains unique anti-oxidants in moderate ratios such as ß-carotene and a-carotene, vitamin-C, vitamin-A, zea-xanthin and lutein. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes. Their total antioxidant strength, measured in terms of oxygen radical absorbance capacity (ORAC value), is 214 µmol TE/100 g.
  • Cucumbers have mild diuretic property, which perhaps attributed to their free-water, and potassium and low sodium content. This helps in checking weight gain and high blood pressure.
  • They surprisingly have a high amount of vitamin K, provides about 17 µg of this vitamin per 100 g. Vitamin-K has been found to have a potential role in bone strength by promoting osteotrophic (bone mass building) activity. It also has established role in the treatment of Alzheimer’s disease patients by limiting neuronal damage in their brain.

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

Top 10  Health Benefits of Sprouts

  1. Sprouts develop immunity against various diseases.
  2. Sprouts are full of antioxidants that contend free radicals and act as a panacea for many diseases.
  3. Excellent source of vitamins and minerals.
  4.  The Starch  present in Sprouts converts into glucose, fructose and maltose thereby enhances the digestibility and thus make it the superb food.
  5. Quite useful in getting rid of addictions because these suited to drug addicted people.
  6. Nutrients percentage of Vitamin C, Iron, Riboflavin, Niacin and Phosphorous increase after sprouting.
  7. Fenugreek (Dana methi) with curative powers treats Diabetes Mellitus and Rheumatoid Arthritis.
  8. Gram sprout increases vigour and vitality.
  9. These are rejuvenating foods.
  10. Sprouts are fresh and entirely living food. They are easily digestible, assimilated easily and provide quick energy.

Ref.http://www.gyanunlimited.com/health/sprouts-the-panacea-for-life/669/

Benefits of Tomatoes

The beautifully sweet but brightly acidic flavor of a tomato picked fresh from the garden makes for a tasty treat. But in addition to their vibrancy and flavor, tomatoes—especially organic tomatoes—are packed with nutrition, including a variety of phytochemicals that boast a long list of health benefits.

Tomatoes are an excellent source of lutein, zeaxanthin, and vitamin C (which is most concentrated in the jelly-like substance that surrounds the seeds), as well as vitamins A, E, and the B vitamins, potassium, manganese, and phosphorus. Some lesser-known phytonutrients in tomatoes include:

  • Flavonols: rutin, kaempferol, and quercetin
  • Flavonones: naringenin and chalconaringenin
  • Hydroxycinnamic acids: caffeic acid, ferulic acid, and coumaric acid
  • Glycosides: esculeoside A
  • Fatty acid derivatives: 9-oxo-octadecadienoic acid

Tomatoes are also a particularly concentrated source of lycopene — a carotenoid antioxidant that gives fruits and vegetables like tomatoes and watermelon a pink or red color.

Lycopene’s antioxidant activity has long been suggested to be more powerful than other carotenoids such as beta-carotene, and research suggests it may significantly lower your risk for stroke and cancer.

It’s estimated that 85 percent of dietary lycopene in North Americans comes from tomato products such as tomato juice or tomato paste.3 In addition to lowering your risk for stroke, lycopene from tomatoes (including unsweetened organic tomato sauce) has also been deemed helpful in treating prostate cancer.

If you consume ketchup, choose organic ketchup as it’s been found to contain 57 percent more lycopene than conventional national brands.4 You should always store your tomatoes at room temperature; ideally, only store them in glass to reduce your BPA and phthalate exposure.

It would also be wise to cook any canned or bottled tomatoes as they tend to accumulate methanol very similar to aspartame. However, if you heat the tomatoes, the methanol is highly volatile and will boil away.

Ref.http://articles.mercola.com/sites/articles/archive/2014/10/20/summer-superfoods.aspx

Nick’s kitchen medical Disclaimer:

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

 

Gatte ki Sabzi

~ saanjhachullha ~ Leave a comment

Gatte ki sabzi

Dumpling Curry/ Gatte Ki Sabzi

Preparation tips:

Besan / gram flour is usually mixed with water, olive oil, yogurt or milk to make a paste that can be any consistency depending on the desired use. The paste is seasoned with any combination of parsley, cumin, coriander, turmeric, red chili, rosemary, onion or garlic. It’s traditionally cooked in a skillet to create a flat bread called socca or fried into fritters. Use a thick besan/ Gram flour batter to coat and fry vegetables or add small shrimps to a thin batter and fry them into appetizer-like pancakes.

Gattas/ Dumplings made with besan / gram flour dipped in a spicy gravy are absolutely delicious.

Serves: 5-6

Cook time: 40 minutes

Cuisine: India, Rajasthan

Course: Main

Ingredients:

For the Gattas/ Dumplings:

  • 1 cup besan / gram flour
  • 1/2 tsp turmeric powder
  • 1 tsp coriander powder
  • 1/2 tsp chili powder
  • 1/4 tsp asafetida / heeng
  • 3/4 tsp salt or / salt to taste
  • 1 tsp carom seed
  • 1 tsp ginger, grated fine
  • 1/2 tsp baking soda
  • 1/2 cup curd, whisked
  • Oil

 

For the gravy:

  • 1 onion big size, finely chopped
  • 2 tomatoes medium size, pureed
  • 2 Red chilies
  • 1/2 tsp cumin seed
  • 4-5  cloves
  • 1/4 tsp cinnamon
  • 12 cloves garlic, finely mashed
  • 2 tbsp oil
  • 1/2 tsp turmeric powder
  • 1/4 tsp chili powder
  • 3 tsp coriander powder
  • 1/4 tsp asafetida / heeng
  • 1 level tsp Salt or / salt to taste
  • 1 tbsp coriander leaves, finely chopped

Method:

For the Gattas/ Dumplings:

Step 1.

In a bowl mix the besan/ gram flour, turmeric, chili powder, coriander powder, asafetida powder, salt , carom seeds , baking soda and mix it together well for making the gattas/ Dumplings.

Step 2.

Add to this the ginger and knead the dough with curd, adding carefully the sufficient curd/ yogurt, to make a firm and smooth dough. Add one tsp of oil to the dough and knead again.

 

Step 3.

Divide the dough into equal portions and shape each portion of the dough into a 1/2 inch diameter roll.

Step 4.

In a wide large bowl add four cups of water and let it boil, once the water starts boiling, gently slide the rolls into the water and let the rolls cook for about 10-12 minutes on a high flame. Switch off the stove.

Step 5.

Take the gatta rolls out gently from the water in a tray and let them cool down. When the gatta/ Dumpling rolls are cooled to room temperature, cut each gatta/ Dumpling roll into 1/2 inch pieces.

Step 6.

After slicing the gatte’s/ Dumplings, heat the oil in a frying pan and deep fry the gattes/ Dumplings in two three batches. With frying, gate become more firm, crisper and get fully cooked. Keep the fried gatte/ Dumplings aside.
For the gravy:

Step 1.

In a pressure cooker put the tomatoes ( cutting each tomato into two halves) with one cup of water on high flame, the moment pressure is formed switch off the stove. When cooker cooled to room temperature, open the lid take out the tomato halves, peel and remove the tomato skin. Grind the tomatoes into a smooth puree and set aside.

Step 2.
In a grinder make onion paste. Now for making the gravy, heat a pan, add two tsp oil, add cumin seeds, when cumin starts crackling add heeng fry for few seconds, add cloves, cinnamon, and add onion paste, garlic paste and sauté on medium flame for 7-8 minutes . Add the tomato puree and let it cook on slow flame till gets thickened .

Step 3.
Now add the powdered spices like turmeric, dhania powder, red chili powder and salt. Now add half cup of water and add the fried gatte’s and mix gently. Reduce the heat to low flame and add the whisked curd. Once you see the oil coming up to the surface switch off the stove.

Step 4.

Serve hot garnished with coriander leaves. A good accompaniment with boiled rice/ white rice or any Indian bread of your choice!

 

 

Nutrient Facts for Besan Flour/ Gram flour:

Besan flour, or gram flour, may not sound familiar until you hear its third name: chickpea flour. The characteristic nutty flavor from finely ground chickpeas gives besan flour the ability to create tasty, simple breads that stand on their own with few ingredients. It also stands above wheat flour in protein and folate content.

Basics:

Besan flour is naturally higher in protein than wheat-based flours. One-half cup contains 10 grams of protein, compared to 8 grams in whole-grain wheat flour and just 6 grams in white flour. One-half cup of besan flour has 178 calories and 3 grams of total fat. Even though that’s double the fat of whole-wheat flour, 70 percent of the fat in besan flour comes from healthy unsaturated fats that can lower cholesterol. The same portion has 5 grams of fiber.

Vitamins:

One-half cup of besan flour has 201 micrograms of folate, compared to 26 micrograms in whole-wheat flour and 182 micrograms in enriched white flour. If you consumed an entire half-cup of besan flour, you’d get 50 percent of the recommended daily intake of folate. This important vitamin is critical for the production of proteins and genetic material. In this role, folate is especially important during periods of rapid growth. When taken before and during pregnancy, it helps prevent birth defects of the brain and spinal cord. The same portion of besan flour is a good source of thiamin and vitamin B-6. Thiamin converts food into energy, while vitamin B-6 is needed for the synthesis of red blood cells and the neurotransmitter serotonin that regulates appetite and mood.

Minerals:

Besan flour delivers a boost of iron, magnesium and phosphorus. Well known for its role carrying oxygen, iron also functions as an antioxidant and it’s needed for the production of collagen. Magnesium causes muscles to relax, which helps maintain vascular health and regulates blood pressure. Phosphorus combines with calcium to form the primary compound used to build bones. It also carries lipids through the body and activates enzymes that produce energy. One-half cup of besan flour has 2 milligrams of iron, 76 milligrams of magnesium and 146 milligrams of phosphorus.

 

Gluten Free

Besan flour doesn’t contain gluten, so it makes a good substitute for wheat flour in gluten-free diets. Depending on the food you’re making, the bean taste may not create the best result. Try mixing besan flour with white rice flour, making sure that the total amount is the same that’s called for in the recipe. You’ll probably need to adjust the fluids to create the same consistency achieved with wheat flour. If you’re making yeast dough, you’ll need to add about 1 teaspoon of guar or xanthan gum for every 1 cup of flour so that the yeast can rise.

Ref. http://healthyeating.sfgate.com/nutrient-besan-flour-3167.html

Exotic Shahi paneer

~ saanjhachullha ~ Leave a comment

Exotic Shahi Paneer 2

Exotic Shahi paneer

Hi friends! Shahi paneer is a popular North Indian dish eaten with Indian breads like roti or naan. Shahi paneer is preparation of paneer/cottage cheese pieces in a thick, creamy and spicy gravy.

Cooking Time: 20-30 minutes

Preparation Time: 10-15 minutes

Level: Easy

Category: Vegetarian

Servings: 6

Ingredients:

  • 150 gms Paneer / cottage cheese
  • 1 Bay leaf
  • 1 green chili, chopped
  • 2 cloves
  • 2 medium size onions cut into big pieces
  • 3 black peppercorns
  • 1/4 tsp cinnamon powder
  • 1 tbsp ginger grated
  • 12 cloves of garlic, mashed
  • 15 cashew nuts, powdered
  • 1/4 cup Dahi / yogurt
  • 1/4 cup cream
  • 1/4 tsp saffron
  • 1/2 tsp gram masala
  • 6 Green cardamoms, powdered
  • 2/3 tsp salt or / salt to taste

Method:

Step 1.

In a pressure cooker put half cup of water, add onion pieces. Cook on high flame, the moment pressure is formed, switch off the stove. Allow to cool to room temperature. Grind to a fine paste with green chilies.

Step 2.

Cut the paneer into small square cubes, keep aside.

Step 3.

In a heavy bottom pan/ kadai / wok heat the oil, add the bay leaf, cinnamon, cloves, peppercorns, and  sauté till fragrant.

Step 4.

To the step 3 seasoning add the green chillies and boiled onion paste and sauté for four to five minutes on low flame, it should not change colour. Add the grated ginger and mashed garlic and continue to sauté for a minute.

Step 5.

Add the cashew nut powder and the yogurt and sauté till the masala gets thicker. Stir in the cream, saffron and garam masala powder and salt.

Step 6.

Add the paneer / cottage cheese pieces and mix gently. Sprinkle green cardamom powder and serve hot with any Indian bread of your choice !

Note: Spinach Raita and Panchratan dal / lentil are good accompaniments.

Health benefits of Cottage cheese / paneer :

Cottage cheese provides many health benefits, including a high protein content, as well as significant calcium, phosphorus, and potassium contents, and it can be used for weight management.

Reduced Risk of Breast Cancer: The calcium and vitamin D found in dairy products, especially in cottage cheese, reduces the risk of breast cancer.

Rich in Protein: One of the biggest benefits of cottage cheese is the high amount of casein protein found in it. It is believed that cow’s milk contains the highest amount of casein protein among various milks. The amount of protein contained in cottage cheese is ideal for vegetarians in supplying them with the required amount of daily protein. Cottage cheese does not require any amount of cooking and it can be consumed directly.

Best Foods for Pregnant Women: Cottage cheese is recommended for pregnant women along with athletes due to various essential nutrients found in it.

Rich Source of B-Complex Vitamins: B-complex vitamins found in cottage cheese are helpful in various metabolic activities in our bodies. Some of them include vitamin B12, riboflavin, pantothenic acid, thiamin, niacin, and folate.

-Vitamin B12 is needed for proper brain functioning and helps in absorbing iron.

-Riboflavin helps in converting carbohydrates into energy.

-Pantothenic Acid acts as a synthesizer that helps in forming proteins, fats, carbohydrates, and amino acids in our body.

-Thiamin helps in converting sugars into energy in the pyruvate dehydrogenase system.

-Niacin, on the other hand plays an important role in digestion, energy production, and cholesterol reduction.

-Folate helps in fetal development in pregnant women, helps in producing red blood cells and keeps the heart healthy.

Strengthens Bones: Calcium is one of the major elements associated with milk and their products. Some of the benefits of calcium-rich foods include bone strengthening and weight loss.

Heart-Friendly and Maintains Blood Sugar Levels: Cottage cheese is a good source of magnesium. In the human body, most of the magnesium is concentrated in our bones. Magnesium also acts as a catalyst, promotes biochemical reactions, activates various enzymes in the body, maintains muscle and nerve functioning, and supports the immune system. It helps in maintaining blood sugar levels and prevents heart attacks, constipation, psychiatric disorders, migraine, and collagen.

Prevents Strokes and Controls Anxiety: Apart from other nutrients, cottage cheese contains potassium. Potassium acts as a fluid-balancing element in the body and is an important component in neural activities of the muscle and brain. It also relieves muscle cramps. Intake of potassium on a regular basis prevents the risk of getting brain stroke, since it lowers blood pressure and the contraction of vessels. It is also helpful in decreasing stress levels and anxiety. Potassium, along with sodium, act as electrolytes, but potassium does not have the side effects of sodium such as increased blood pressure and cardiovascular stress.

Improves Biological Functions: Zinc found in cottage cheese is about 4% of the daily recommended value.  In the human body, it is found in the brain, muscles, bones, kidneys, liver, prostate, and eyes. It helps in the metabolism of DNA and RNA.  Zinc is one of the trace elements whose presence in our body helps in improving the immune system, digestion, diabetes control, fights stress and anxiety, cures night blindness, improves ocular health, prevents appetite loss, prevents prostate disorder, fights various infections and also acts as an antioxidant.

Improves Digestion: Cottage cheese contains phosphorous, which plays a major role in the formation of DNA and RNA. It is a major component in forming bones along with calcium. Phosphates also help in digestion, excretion, and in the production and extraction of energy in the cells.

Antioxidant Properties: Selenium is a trace element found in cottage cheese. It is required in very small quantities, not more than 50 mcg to 70 mcg in adults. Selenium is useful as an antioxidant that protects cells and DNA from damage. It is also believed that an optimum intake of selenium-rich foods reduces the risk of prostate cancer. New study suggests that a diet rich in dairy products may slightly extend lives of people diagnosed with colon cancer.

Quick Serving Tips

Salad– Add chopped/grated cottage cheese to salads such as green salads and tuna salads.

Omelet– Add chopped cottage cheese and vegetables to the egg mixture for making a delicious omelet.

Curries/Stew– Cottage cheese can be used for making stew/curries, along with meat and vegetables.

Ref.https://www.organicfacts.net/health-benefits/animal-product/health-benefits-of-cottage-cheese.html

Nick’s kitchen medical Disclaimer:

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

 

 

 

 

 

 

 

Pumpkin Raita

~ saanjhachullha ~ 5 Comments

Pumpkin Raita

Hi friends! Here is a simple,delicious and very healthy recipe of an Indian side dish of yogurt containing yellow pumpkin and spices.

Pumpkin fruit is one of the widely grown vegetables that is incredibly rich in vital antioxidants, and vitamins. While this humble backyard vegetable is less in calories but contains vitamin A, and flavonoid poly-phenolic antioxidants such as leutin, xanthin, and carotenes in abundance.The plant is a fast-growing vine that creeps along the ground surface in a similar fashion like that of other Cucurbitaceae family vegetables and fruits such as cucumber, squash, cantaloupes…etc. It is one of the most popular field crops cultivated around the world, including the USA at the commercial scale for its fruit, and seeds.

Preparation Time: 10 minutes
Cooking Time: 8 minutes
Makes: 4 servings

Ingredients:

  • 250 gm Pumpkin
  • 3 cups Curd/Dahi /yogurt
  • 1 tsp sugar
  • 1/4 tsp red chili powder
  • 1/4 tsp black pepper powder
  • 1/4 tsp Black salt
  • ½ tsp Roasted cumin seed powder
  • ½ tsp Salt or / as to taste

For seasoning:

  • 2 tsp Olive oil
  • 1/2 tsp mustard
  • 1 pinch asafetida / Hing
  • 6-8 curry leaves

Method:

Step 1.

Peel, wash and then cut the pumpkin in to small, slightly thick pieces.

Step 2.

Put the pumpkin along with two cups of water in a pan on a high flame. The moment water starts boiling, reduce the heat to low flame. Pumpkin will boil in eight to ten minutes.

Step 3.

Strain out the water from the boiled pumpkin and let it cool. Mash 1/4 of the boiled pumpkin a little with the back of the ladle.

Step 4.

Whisk the Curd/ yogurt till smooth. Add salt, sugar, pepper, red chili, cumin powder, black salt, and mix well. Fold in the boiled pumpkin pulp as well as pieces. Mix well.

Step 5.

Heat oil in a pan add mustard, when it starts crackling, add asafetida fry for few seconds. When asafeida turns pink add curry leaves, fry for few seconds, switch off the stove. Pore the seasoning on the Raita, mix well.

Step 6.

Refrigerate and serve cold, with rice dishes and your favorite Indian bread.

Note: Pumpkin raita like all raitas help in digesting the food.

Health benefits of curd/ Yogurt:

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

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

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

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

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

 

Health benefits of Pumpkin:

 

It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol

it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.

Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes.

It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.

It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from “age-related macular disease” (ARMD) in the elderly.

The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.It is also rich source of minerals like copper, calcium, potassium and phosphorus.

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

Nick’s kitchen medical Disclaimer:

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

 

Save

Curd/yogurt Dip

~ saanjhachullha ~ Leave a comment

Garlic Dip NG

Curd- garlic dip

Hi friends! Making this creamy, subtly garlicky hung yogurt/curd, garlic dip is  easy. It can also be used as a sandwich spread or as a creamy stuffing for pita bread.

Cooking Time: 15 minutes

Level: Easy

Course: Snack

Dips or dipping sauce are used as accompaniments to add flavor to a food, such as pita bread, crackers, cut-up raw cucumber, carrots, seafood, meat and cheese, potato fingers, tortilla chips etc. The food is dipped, and eaten. basded on hung curd Dips are commonly used for finger foods, appetizers, and other easily held foods. Thick dips  /yogurt, are very delicious and popular. Dip is a very widespread food, and is eaten in various forms all over the world.

Ingredients:

  • 6 tbsp Hung curd
  • 6 cloves Garlic, crushed well
  • 1 tsp Mustard paste
  • 1/4 tsp Black pepper powder
  • 1/2 tsp Sugar
  • 1/4 tsp Salt
  • 2 tbsp Vinegar

Method:

Step 1.

Mince the garlic cloves using a mortar and pestle. Keep it aside.

Step 2.

Take a mixing bowl, put the hung curd in a bowl and whisk till it becomes really smooth.

Step 3.

Add the vinegar, crushed garlic, salt, mustard paste, sugar and black pepper powder. Whisk again to mix it well.

Step 4.

Serve with carrot, cucumber sticks, bread and other crisps.

Note: You can make different dips out of this basic dip recipe by adding – finely cut green bell pepper, finely chopped up gherkins and olives, finely chopped mint etc.

How to Make Hung Curd:

When whey water gets completely drained from the curd , hung curd is ready. Hung curd is used in many Indian and Middle Eastern dishes and is a great source of calcium.

Steps-

  • Tie fresh curd tightly in muslin or cheesecloth.
  • Hang the tied ball for draining water / liquids out. Draining over a sink or bowl is best.
  • Wait at least six hours to ensure full draining.
  • Take down the bundle.
  • We can use a weight on the drained curds to press even more moisture out.
  • The HUNG curd can be refrigerated to last a long time without souring.

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.

 

 

Save

Lauki / Bottle Gourd Koftas

~ saanjhachullha ~ Leave a comment

Lauki kofta

Lauki /Ghiya / Bottle Guard Kofta

 Preparation time: 10 minutes
Cooking time: 40 minutes
Serves : 5-6

Ingredients:

For Koftas:

  • 750 gms lauki /ghiya / bottle gourd
  • 1/2 cup of besan / gram flour
  • 1/2 tsp of red chilli powder
  • 1/4 tsp hing / asafetida
  • 1/4 tsp carom seeds/ Ajwain
  • 1/2 tsp of salt /or salt  to taste
  • 12 kishmish pieces
  • Oil for deep frying

For Gravy:

  • 3 medium size onions, cut in to small pieces
  • 4  medium size tomatoes, chopped
  • 1/4 tsp  turmeric powder
  • 2 tbsp of coriander powder
  • 1/2 tsp  red chilli powder (adjust to taste)
  • 2/3 tsp Salt / or salt to taste
  • 1 tbsp fresh coriander leaves, finely chopped for garnishing
  • 2 tbsp of oil
  • 12 Cashews, powdered
  • 1/2 cup plain curd/yogurt
  • 2 tbsp Olive oil

 Method :

For the Koftas:

 Step 1.

Take the bottle gourd / lauki and peel it and grate it fine.Squeeze out the excess water and put the lauki in to a mixing bowl . Add the chilli powder, salt, Ajwain, besan and hing, mix well .

Step 2. 

Make small lemon-sized balls with this mixture and make a small dent with yor thumb in the center to place a kishmish close it up and make the ball smooth.

Step 3.

Heat the oil in a frying pan.On medium hot flame, fry the koftas until golden brown all over.  keep turning to cook evenly.

Step 4.
Drain and keep aside.
For the Gravy:

Step1.

Heat oil in a pan add add the chopped onions.When onions turn translucent and starts to turn light golden brown , add the turmeric powder, coriander, chilli powder and salt.

Step 2.

Fry  for two three minutes,until the masala is well cooked and fragrant and is blended well with the onions .

Step 3.

Add the tomatoes and about 1/2 cup of water.Bring to boil and simmer until the tomatoes are soft (about ten minutes). Cool the mixture to room temperature.

Step 4.

Puree this mixture in a blender and return to the pan.  Bring to boil, and add the cashew powder and whisked yogurt . Mix well, adjust salt if required.

Step 5.

Remove from fire. Over cooking at this stage, after adding the yogurt is not recommended.Over cooking will spoil the texture of the gravy.

Step 6.

Add gently the koftas into the gravy and let it sit for half an hour or so before serving. Serve hot garnished with coriander leaves with all Indian breads.

 

Health benefits of bottle gourd/lauki:

This South Asian bottle gourd is bottle shaped, light green and long. The flesh inside is spongy. Bottle gourd or lauki is over 90% water therefore it is easy to digest.

It contains many vitamins and minerals, such as, calcium, magnesium, phosphorus, Vitamin A, C and folate.

It is extremely popular for weight loss. Especially the bottle gourd or lauki juice.

Bottle gourd is extremely popular for reducing high blood pressure and keeping your heart healthy

Lauki or bottle gourd is known to combat excessive thirst in diabetic patients.

The fiber and the minerals in the bottle gourd or lauki supports healthy digestion and combats flatulence and combats constipation.

Bottle gourd is recommended by Ayurvedic doctors for reducing liver inflammation.

Ref. http://beautyhealthtips.in/amazing-10-health-benefits-of-bottle-gourd-lauki/

 

Nick’s kitchen medical Disclaimer:

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

 

Potato Raita

~ saanjhachullha ~ 1 Comment

Aloo Raita 3  Potatoes pic

Hi friends!Here is a simple,delicious and very healthy recipe of an Indian side dish of yogurt containing boiled potatoes and spices.

Whisked curd with tiny pieces of boiled potato and flavored with spices make a delicious side dish with the main course.

Ingredients:

  • 3 cups Curd/Dahi /yogurt
  • 2 potatoes medium size, boiled peeled and cut into tiny cubes
  • 1 tsp cumin seeds , roasted and powdered
  • 1/4 tsp black pepper powder
  • 1/4 tsp red chili powder
  • 1/4 tsp salt or /salt to taste
  • 1/4 tsp kala namak/ black salt
  • 1/2 tsp sugar
  • 1 tsp dry mint powder

Method:

Step 1.

In a pressure cooker, put the potatoes with two cups of water, close the lid and place the cooker on full flame. The moment pressure is formed reduce to low flame, cook for three minutes. Switch off the heat and allow the cooker to cool to room temperature.

Step 2.

Peel the potatoes,cut the potatoes in to tiny cubes, keep aside.

Step 3.

Whisk the Curd/ yogurt till smooth. Add salt, sugar,pepper, red chili,cumin powder, kala namak, dry mint leaves powder and mix well. Fold in the potato cubes .

Step 4.

Transfer into a serving bowl and garnish with the little roasted cumin and red chili powder. Refrigerate the raita till served.Serve  Aloo raita cold with the main course.

Health benefits of Aaloo /Potato:

Contrary to the popular belief that potatoes should be avoided because they are rich in starch, medical reports today claim that potatoes should be consumed as they help in enriching the body with essential nutrients. Potatoes are rich in phytochemicals which help in fighting against respiratory diseases, cardiovascular ailments and several types of cancer.

People suffering from high blood pressure should consume potatoes. Potato contains a compound known as kukoamine which helps in lowering blood pressure.

Potato is rich in vitamin B6 which aids in building and repairing body cells. This vitamin leads to the production of enzymes in the body, which in turn leads to chemical reactions which cause cell repairs. Apart from repairing of human body and brain cells, this nutrient is responsible for the production of the molecule amine in the human body, which helps in transmissions between different nerves of the human nervous system.

Potatoes are highly effective in relieving high blood pressure caused due to tension, indigestion, nature of food and several other reasons. The fiber content is known for lowering cholesterol and improving the functioning of insulin in the body, thereby lowering blood pressure.

The fiber content of potato helps in lowering plasma cholesterol and triglyceride concentration in the human body.

Potato contains large quantities of starch which helps to improve insulin sensitivity and glucose tolerance.

Potatoes make an ideal food for people who are lean and thin. With mounds of carbohydrates and proteins, they help in promoting weight gain.

Easy to digest, potatoes help in facilitating the digestion process, especially for people who cannot digest hard food but require energy, such as patients and babies.

Potatoes have vitamin C, vitamin B-complex, potassium, magnesium, phosphorus and zinc in significant amounts which are beneficial for the skin. They are great for curing pimples, spots, burns and even help in softening and cleaning the skin, particularly around elbows, back of the palms, and so on.

The vitamin C content in potatoes is helpful for preventing the dreaded deficiency disease scurvy and its symptoms, like cracked lip corners, spongy and bleeding gums, and frequent viral infections.

Potatoes have essential nutrients that help in providing relief to rheumatism due to the high starch or carbohydrate content that increases weight and reverses the effects of this disorder.

Ref.http://nutrition.indobase.com/articles/potato-nutrition.php

Curd Health benefits:

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Save

Baigan/Eggplant/Aubergine Raita

~ saanjhachullha ~ 1 Comment

Baigan Raita 2   brinjal pic
Baigan is also known as Brinjal or eggplant or Aubergine Raita

Hi friends! Here is a simple,delicious and very healthy recipe of an Indian side dish of yogurt containing roasted and mashed brinjal /baigan/egg plant and spices.

 

Ingredients:

1 medium sized brinjal/Baingan / Eggplant
2 cups Curd/ yoghurt /Dahi
1/2 tsp cumin/Jeera roasted, ground
1/2 tsp salt or / salt to taste
1/4 tsp black pepper /Kali mirch
1/4 tsp red chili powder
1 tbsp coriander/ Dhaniya/ Cilantro, fresh leaves finely chopped
1 tsp lemon juice
Method:

Step 1.

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

Step 2.

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

Step 3.

When the baigan is getting roasted, take the Curd/Dahi/yogurt in a mixing bowl, whisk it to a smooth texture.

Step 4.

Add finely chopped fresh coriander leaves, salt, cumin, pepper, red chili powder and lemon juice to the whisked curd, mix it well.

Step 5.

Now, in the spiced curd / yogurt , gently fold in the roasted and mashed baigan/ brinjal/ eggplant /aubergine ,blend well.

Step 6.

Refrigerate Baigan Raita till use. Serve cold with Rice dihes, all Indian breads.

Health bebefits of Brinjal or baigan :

Brinjal or baigan as it is called in India, is a vegetable that is extremely high on nutrients and has many health benefits which makes it something you should try and eat at least once every week. A lot of people don’t like the taste, but if you cook it well, it can be extremely delicious too. Brinjals 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 fiber which helps in eating a small serving which makes you feel full and prevent you from overeating.

Ref.http://www.thehealthsite.com/fitness/health-benefits-of-brinjal-baingan

 Health benefits Curd:

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Save

Palak/Spinach Raita

~ saanjhachullha ~ Leave a comment

Spinach leaves   Palak Raita 1

Palak / Spinach Raita

Hi friends! Here is a simple,delicious and very healthy recipe of an Indian side dish of yogurt containing steamed Spinach leaves and spices.

Ingredients:

  • 2 cups Spinach / Palak, finely chopped and pureed
  • 3 cups Curd / Yogurt /Dahi
  • 2 Green chillies
  • 1 tsp Ginger, grated finely
  • 1/2 tsp cumin / Jeera roasted and powdered
  • 2/3 level tsp salt
  • 1/4 tsp black salt

 Method:

Step 1.

Put the chopped Spinach / Palak in a pressure cooker, add 1/4 cup of water, close the lid and put on a high flame. The moment pressure is formed switch off the heat. Let the cooker cool to room temperature.

Step 2.

Take spinach from the cooker put in the blender, add two green chilies, one tea spoon grated fresh ginger, puree the mixture to a fine paste ,keep it aside.

Step 3.

Take Curd /yogurt / Dahi in a bowl and whisk it well to a smooth texture.

Step 4.

Add salt,black salt, cumin, to the whisked curd and mix well. Keep it aside.

Step 5.

Take the pureed spinach add it to the spiced and whisked curd. Mix well, refrigerate. Serve cold with all Indian breads, boiled rice or rice biryani etc.

Health benefits of Spinach / Palak:

Spinach is an excellent food loaded with tons of nutrients and a low calorie package. Greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.

As per studies the possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

Ref. http://www.medicalnewstoday.com/articles/270609.php

Curd Health benefits:

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

Save

Coconut Raita

~ saanjhachullha ~ Leave a comment

Coconut Raita 1  Coconut-with-leaves-300x234

Hi friends! Here is a simple,delicious and very healthy recipe of an Indian side dish of yogurt containing grated fresh coconut and spices. A no flame ,very healthy, tasty,  easy to follow  curd based recipe.

Prep Time: Under 15 min

Serves: 4 people

Ingredients:

  • 2 cups Curd / yogurt /dahi
  • 2 tbsp fresh Coconut, finely grated
  • 1/2 tsp salt
  • 1/4 tsp red chili powder
  • 1/2 tsp mustard seeds
  • 5-6 curry leaves
  • 1 tbsp olive oil for seasoning

Method:

Step 1.

Take curd / yogurt / Dahi in a small bowl and whisk it well.

Step 2.

Add grated coconut, salt, chili powder and again mix them well. Keep the Raita aside.

Step 3.

Take the oil in a small pan, heat and put mustard seeds in it. When mustard starts spluttering add curry leaves, sauté for few seconds. Switch off the heat, pore the seasoning over the Raita. Refrigerate the coconut Raita till you serve.

Coconut health benefits:

This amazing fruit seed coconut offers strong antioxidant properties and health benefits. Coconuts are one of the wonder foods on earth that can amply provide for all human needs and have multiple health benefits. Referred to as kalpa vriksha (Sanskrit for “the tree that supplies all that is needed to live”) in ancient India, the coconut palm has been recognized as a top immune booster, anti fungal, antibiotic, antiviral and antibacterial remedy for thousands of years all over the world. Considered one of the most treasured foods of all time, coconut products — including coconut flesh, coconut water, coconut oil, and coconut cream — each deliver superb health benefits. Coconut-producing regions export coconuts all over the world so it’s relatively easy to find coconuts at your local health food store or Asian grocer.

Ref. http://undergroundhealthreporter.com/coconut-health-benefits/#axzz3EWDxw6Br

Curd Health benefits:

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

Save

Bhindi/OkraLadyfinger Raita

~ saanjhachullha ~ 1 Comment

Bhidi Raita     bhindi pic

Bhindi / okra/ lady finger Raita

Hi friends! Here is a simple,delicious and very healthy recipe of an Indian side dish of yogurt containing fried Bhindi / okra/ lady fingerpieces and spices.

 Ingredients:

  • 2 cups Curd / Yogurt /dahi
  • 150 gms. Bhindi/ okra /lady finger, chopped circular
  • 1 tsp fresh coriander paste
  • 1/2 tsp cumin/ Jeera, roasted, powdered
  • 1/4 tsp Black pepper powder
  • 1/2 tsp salt or / salt to taste
  • 1/4 tsp red chilies powder
  • oil for deep frying okra
  • 1/2 t-spoon Mustard seeds
  • 6-8 curry leaves
  • 1/2 cup water

Method:

Step 1.

Wash very well Bhindi/ okra /lady finger. Dry on a paper kitchen towel, trim both the ends, cut into slightly thickl circular discs. Keep aside.

Step 2.

Take a wok / kadahi and add oil to it, heat oil , put chopped Bhindi /Lady finger/Okra gently in the hot oil and fry it on medium-high heat. When well fried, drain on a paper kitchen towel and keep aside.

Step 3.

Take curd / yogurt in a medium sized bowl. Whisk the curd / yogurt with a blender or fork until it is smooth. Add water if curd / yogurt is too thick and blend well.

Step 4.

Add fresh coriander pate, cumin powder, pepper powder, salt, red chili powder to the whisked curd, mix it well.

Step 5.

Now, in the spiced curd / yogurt and gently fold in the fried Bhindi / Okra /Lady finger.

Step 6.

Heat a table spoon oil in a small pan, add mustard seeds and when mustard seeds start spluttering add curry leaves, saute for few seconds then turn off the heat and porethis seasoning evenly on the fried Bhindi / Okra /Lady finger raita.

Step 7.

Refrigerate the raita. Serve cold with boiled rice, rice biriyanis etc.

Health benefits Bhindi / Okra /Lady finger:

The dietary fibers contained in this  vegetable are best for those who are on weight reduction programme. Bhindi / Okra /Lady finger comprises of no calories, therefore is good for weight loss. The high Vitamin content in Bhindi / Okra/ Lady finger helps battle cold and improves the overall functioning of the immune system. The Vitamins and numerous minerals like magnesium, manganese, calcium and iron in Bhindi / Okra/ Lady finger fights against hurtful free radicals and enhances the functionality of the  immune system.

Ref. https://beautyhealthtips.in/top-health-benefits-of-eating-okra-or-ladys-finger-or-bhindi/

 Health benefits Curd:

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Save

Bhatura

~ saanjhachullha ~ 2 Comments

Bhature 1

Bhatura is a variety of Indian bread , popular all over India. This fried bread has a delicious combination with flavored chickpea / chole curry . This recipe has no yeast in its making, instead yogurt and baking powder is used. Serve bhatura with Chole, Bundi Raita which is lightly sprinkled with spices. Chole Bhature is an Indian breakfast dish.

Prep time: 20 minutes

Cook time: 20 minutes

Yield: 10

Ingredients

  • 3 cups Maida / all purpose flour
  • 2 cups Semolina / Sooji
  • 1 cups Curd/yogurt
  • 1 tsp Salt
  • 2 tsp Sugar
  • 1 tsp Baking powder
  • 2 tbsp of Oil for dough making
  • 1 tbsp Oil for coating kneaded dough
  • Water to knead the dough
  • Oil – for deep frying

Method

Step 1.

In a mixing bowl with a sieve, sift the all purpose flour, baking powder.Dissolve salt and sugar in yogurt. To the sifted flour add  semolina and two tablespoons of oil and mix well.

Step 2.

Dissolve salt and sugar in yogurt.Add this  yogurt to the flour. Knead the flour into a soft yet firm dough by gradually adding water to it.

Step 3.

Cover the dough with a wet cloth and keep for an hour.

Step 4.

Make lemon sized 10 small balls from the dough. Grease your palms with a little oil and press each ball flat. Cover and keep to ferment for 15 minutes.

Step 5.

Roll each ball into thick flat round shape (about 5″ to 6″ diameter). It should not be too thick or too thin. Heat oil in a kadai/wok and slide the batura into the hot oil slowly.

Step 6.

Deep fry the bhaturas on medium heat. Using the back of the frying spoon, press in the center of the bhatura and along the edges gently, it will puff up nicely. Flip over and fry the other side till light golden brown.

Step 7.

Drain on absorbent paper kitchen towel. Serve hot with chole/ white Chick peas curry.

 Note:

The oil should be moderately hot before frying the bhatura.

Mango Yogurt

~ saanjhachullha ~ Leave a comment

Mango delight 3Mango Yogurt

Hi friends! Start off your day right with nutritious breakfasts made from yogurt / curd. Yogurt is packed with the nutrients (like calcium, phosphorus, riboflavin and B12) needed to get us through our morning without feeling hungry. Low-fat yogurt offers an ideal blend of protein and carbohydrates as part of a healthy breakfast. No Flame Cooking!

Recipe Cook Time: 6-7 minutes

Recipe Servings: 3-4

Ingredients:

  • 2 Sweet, ripe, firm Mangoes
  • 1/2 kg fresh curd / yogurt
  • 6 tbsp sugar
  • 2 tbsp Sliced / slivered Almonds (soaked overnight)*
  • 1/2 tbsp Chironji/ Charoli/ charonji
  • 1 tsp Green cardamom powder

Method:

Step 1.

Take curd / yogurt and sugar in a big mixing bowl, whisk curd gently to get a smooth texture of the curd.

Step 2.

Peel Mangoes, cut into small cubes and fold into the whisked curd. Add almonds, cardamom powder.

Step 3.

Serve chill.

Note :

* Almonds soaked overnight :Almonds are known for their immense health benefits, and one of the most well-known one is the fact that they help your memory. Packed with essential vitamins and minerals like vitamin E, zinc, calcium, magnesium and omega-3 fatty acids, almonds can do a world of good when it comes to your health. But in order to absorb all those nutrients, the almonds you eat, should be soaked in water overnight. This is because their brown, rough skin contains a certain enzyme inhibitor that is meant to protect the seed until it has the perfect conditions for germination. Our body cannot breakdown this enzyme-inhabiting compound, not only making the digestion of almonds difficult, but also restricting your body from absorbing its nutrients. Apart from that, soaking almonds also softens the seed, making it easy to chew and therefore digest.

Ref. Soaked Almonds: http://www.stylecraze.com/articles/benefits-of-soaked-almonds-for-skin-hair-and-health/

*Chironji/ Charoli/ charonji :

These seeds are used as a cooking spice primarily in India. Charoli/ charonji/ Chironji are tiny almond-flavored dried seeds of a evergreen tree called Buchanania lanzan, which is cultivated across India, primarily in the northwest. After the hard shell is cracked, the stubby seed within is as soft as a pine nut. The charoli seed is lentil-sized, is slightly flattened and has an almond-like flavour. Though they can be eaten and used raw they are often toasted or roasted before use, as this intensifies the flavour. Charoli seeds are cooling and are used to remove burning sensation from the body. The seeds also act as a tonic to the brain. Charoli seeds are relatively low in calories and are a good source of protein and fat (59 grams per 100 grams of charoli seeds). They contain good amounts of dietary fiber. Charoli provides you with vitamins like vitamin C, vitamin B1, vitamin B2 and niacin. Minerals like calcium, phosphorus and iron are also found in high amounts in these seeds.

Ref. Chironji: http://chefinyou.com/ingredients/what-is-charoli-nuts/

Health benefits of Mango fruit:

  • Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, andpoly-phenolic flavonoidantioxidant compounds.
  • According to new research study, mango fruit has been found to protect from colon, breast, leukemia and prostate cancers. Several trial studies suggest thatpolyphenolic antioxidant compounds in mango are known to offer protection against breast and colon cancers.
  • Mango fruit is an excellent source ofVitamin-A and flavonoids like beta-carotene, alpha-carotene, and β-cryptoxanthin. 100 g of fresh fruit provides 765 IU or 25% of recommended daily levels of vitamin-A. Together; these compounds have been known to have antioxidant properties and are essential for vision. Vitamin-A also required for maintaining healthy mucosa and skin. Consumption of natural fruits rich in carotenes is known to protect from lung and oral cavity cancers.
  • Fresh mango is a good source of potassium. 100 g fruit provides 156 mg of potassium while just 2 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
  • It is also an excellent source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E. Consumption of foods rich invitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Vitamin B-6 or pyridoxinerequired for GABA hormone production within the brain. It also controls homocysteine levels within the blood, which may otherwise be harmful to blood vessels resulting in coronary artery disease (CAD), and stroke.
  • Further, it composes moderate amounts ofcopper. Copper is a co-factor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Copper also required for the production of red blood cells.
  • Additionally,mango peel is also rich in phytonutrients, such as the pigment antioxidants like carotenoids and polyphenols.

Ref. http://www.nutrition-and-you.com/mango-fruit.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.

 

Save

Mooli Paratha

~ saanjhachullha ~ Leave a comment

Muli parantha

 Mooli / Radish stuffed Parathas

Hi friends! For stuffed paranthas/Indian flat bread, the flour used is finely ground wholemeal flour/atta and the bread/parantha is shallow fried. Perhaps the most common stuffing for parathas is mashed, spiced potatoes /aloo ka parantha, vegetables, followed perhaps by dals /lentils.

Preparation Time : 15-20 minutes

Cooking time : 10-15 minutes

Cuisine : North Indian / Punjabi

Servings : 4

Ingredients :

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

Method :

Step 1

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

Step 2

Wash, peel and grate the Radish in a bowl. Take a muslin cloth, put the grated radish on it and tightly twist the cloth to squeeze out all the juice. Keep the dry radish gratings in a mixing bowl.

Step 3

Add the grated radish, finely chopped coriander leaves , carom seeds, green chilies, cumin powder, red chili powder and salt . Mix all the ingredients well.

Step 4

Divide dough in medium-sized balls, roll out each ball into a medium thick chapatti using dry flour for dusting.

Step 5.

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

Step 6.

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

Step 7.

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

Health Benefits of Mooli / Radish:

Radishes, popularly known as mooli in India, might not top the list of your favourite vegetables but when it comes to nutrition and health benefits they definitely secure a top rank among all other vegetables. Eat them raw or add them to your healthy vegetable recipe, these nutrition-loaded root vegetables have numerous benefits to offer. Here are top 10 benefits you’ll be surprised to know.

  1. Lowers cancer risk: Radish contains phytochemicals and anthocyanins that have anti-carcinogenic properties. Additionally, they have vitamin C that acts as a powerful antioxidant to prevent free radical damage to the DNA inside the cells, thus helping cancer prevention.
  2. Regulates blood pressure: Radish has anti-hypertensive properties that help regulate control high blood pressure. Radish is rich in potassium that helps maintain the sodium-potassium balance in the body, keeping blood pressure under control.
  3. Good for diabetics: Insulin, a hormone secreted by the pancreas is responsible in the absorption of glucose. Diabetics are either unable to absorb the insulin their body produces or unable to produce insulin at all. Because of this, they cannot eat sugary or starchy foods. High in fibre, and with a low glycemic index, diabetics can enjoy radish as it doesn’t cause blood sugar levels to rise.
  4. Beats cold and cough: If you’re prone to constant cough and cold, it might be a good idea to include radish in your diet. The vegetable has anti-congestive properties which helps in clearing the mucus formed in your throat. Additionally, radish also improves your immunity which keeps infections that lead to cold and cough at bay!
  5. Helps you recover from jaundice: Radish is powerful when it comes to eliminating toxins. This helps keep your liver and stomach in mint condition. What makes radish effective in controlling jaundice is that it helps regulate the amount of bilirubin in the blood and increases the oxygen supply within the body. This helps keep a check on the destruction of red blood cells caused by jaundice.
  6. Fights constipation: Most people will have battled constipation in their life and it is definitely not a pleasant condition to be in. Radish has a high fibre content which helps clear the food stuck in your colon. Additionally, it helps facilitate the secretion of digestive juices and bile which again is good for your digestive system.
  7. Helps with weight loss: Radish is extremely low in calories, and the fibre content in it promotes satiety. A single 100g serving of raw radish contains just 16 calories, radish can be a part of any weight loss diet.
  8. Good for asthma patients: Radish has anti congestive properties that make them extremely beneficial for asthmatic patients. It also fights allergies of the respiratory system and protects the respiratory linings against infections.
  9. Keeps the kidneys healthy: The natural diurectic property of radishes makes them extremely good for improving kidney health. They help elimination of toxins from the body, acting as a natural cleanser.

Ref. http://www.thehealthsite.com/fitness/health-benefits-of-radish/

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.

Save

Banana Yogurt

~ saanjhachullha ~ 1 Comment

banana Yogurt Delight 3bananas 1

Hi friends! Start off your day right with nutritious breakfasts made from bananas, yogurt / curd. Yogurt is packed with the nutrients (like calcium, phosphorus, riboflavin and B12) needed to get us through our morning without feeling hungry. Low-fat yogurt and bananas offers an ideal blend of nutrients, protein and carbohydrates as part of a healthy breakfast. No Flame Cooking!

Recipe Cook Time: 6-7 minutes

Recipe Servings: 3-4

Ingredients:

  • 4 Sweet, ripe, firm bananas
  • 1/2 kg fresh curd / yogurt
  • 6 tbsp sugar
  • 1 tbsp kishmish (raisins)
  • 1 tbsp Sliced dry coconut *
  • 1 tbsp chironji *

Method:

Step 1.

Take curd / yogurt and sugar in a big mixing bowl, whisk curd gently to get a smooth texture of the curd.

Step 2.

Peel bananas, cut into thick slices and fold into the whisked curd. Add Kishmish, chironji,sliced dry coconut.

Step 3.

Serve chill.

Note :

* Sliced dry coconut:
Slice dry coconut using a sharp knife by cutting vertically across the cutting board. Thinly slice them. These can be used as a garnish for other desserts like custards, puddings etc.

*Chironji/ Charoli/ charonji :

These seeds are used as a cooking spice primarily in India. Charoli/ charonji/ Chironji are tiny almond-flavored dried seeds of a evergreen tree called Buchanania lanzan, which is cultivated across India, primarily in the northwest. After the hard shell is cracked, the stubby seed within is as soft as a pine nut. The charoli seed is lentil-sized, is slightly flattened and has an almond-like flavour. Though they can be eaten and used raw they are often toasted or roasted before use, as this intensifies the flavour. Charoli seeds are cooling and are used to remove burning sensation from the body. The seeds also act as a tonic to the brain. Charoli seeds are relatively low in calories and are a good source of protein and fat (59 grams per 100 grams of charoli seeds). They contain good amounts of dietary fiber. Charoli provides you with vitamins like vitamin C, vitamin B1, vitamin B2 and niacin. Minerals like calcium, phosphorus and iron are also found in high amounts in these seeds.

Ref. Chironji: http://chefinyou.com/ingredients/what-is-charoli-nuts/

Health Benefits of Banana:

A look into the nutritional breakdown of bananas and it reveals the following: per 100 grams, it contains 0.3 gm total fat, zero cholesterol, 1 mg salt, about 360 mg potassium, 2.6 gm dietary fiber, 12 gm sugar and 1.1 gm protein. If you still need reasons as to why you must include bananas in your diet, here are some –

  1. High Fiber Content

Banana is loaded with fiber, both soluble and insoluble. The soluble fiber has the tendency to slow down digestion and keep you feeling full for a longer time. Which is why bananas are often included in a breakfast meal so that you can start about your day without having to worry about the next meal.

  1. Heart Health

High fiber foods are said to be good for the heart. According to a study done by University of Leeds in UK, increasing consumption of fiber-rich foods such as bananas can lower risk of both cardiovascular disease (CVD) and coronary heart disease (CHD).

  1. Ease in Digestion

According to Ayurveda, banana has a sweet and sour taste. The sweet taste is said to bring about a sense of heaviness but the sour taste is known to stimulate agni (the digestive juices), thereby supporting digestion and helping in building up metabolism.

  1. Powerhouse of Nutrients

Banana is a heavyweight when it comes to nutrition. It is loaded with essential vitaminsand minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These all contribute to the proper functioning of the body and keeping you healthy.

  1. High Source of Potassium

The high content of potassium in bananas makes it a super fruit. This mineral is known for its numerous health benefiting properties – it helps in regulating heartbeat, blood pressure, and keeps the brain alert.

  1. Blood Pressure

It is a known fact that salt is the evil when it comes to high blood pressure. Bananas have low salt content and high potassium content, and these properties contribute to making it ideal for those undergoing this condition.

  1. Helps Fight Anaemia

Due to the high iron content in bananas, they are good for those suffering from anaemia. Anaemia is a condition where there is a decrease in the number of red blood cells or haemoglobin in the blood. This leads to fatigue, shortness of breath, and paleness.

Ref.http://food.ndtv.com/food-drinks/benefits-of-banana-how-to-include-the-fruit-in-your-daily-diet-1216006

Here’s how curd helps you stay healthy:

  • Helps improve digestion. …
  • Healthy for your heart. …
  • Great for those who are lactose intolerant. …
  • Helps boost immunity. …
  • Good for your teeth and bones. …
  • Can be used as a skincare product. …
  • Helps get rid of dandruff. …
  • Helps release stress and anxiety.

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

Nick’s kitchen medical Disclaimer:

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

Save

Mango Lassi

~ saanjhachullha ~ Leave a comment

Mango lassi final4

Hi friends! Lassi is popular refreshing  and one of the most loved  drink of India, a tastier way to add the summer flavors to this traditional drink is the addition of yummy ripe mangoes. This is ideal for healthy skin and provides the goodness of mangoes along with the benefits of yogurt.

 Level of cooking: Easy

Total Time: 5 minutes

Prep Time: 4minutes

Cook Time: 1 minutes

Cuisine : Indian, North Indian, Punjabi

Course: Beverages

Serving : 2

Ingredients:

  • 2 cups Curd / yogurt
  • 1 cup ice cubes
  • 1/2 teaspoon ground cardamom
  • 4 tsp granulated sugar
  • a small pinch salt
  • 1  mango medium size, cut into cubes /or 1 cup canned mango slices

Method:

Step 1.

Wash the mango well, peel it and cut into small cubes.

Step 2.

Take a blender jar, put mango cubes, Curd, sugar and cardamom powder in the blender.

Step 3.

Close the lid and whip all the ingredients together till smooth. Serve Chilled.

Note: Adjust sugar quantities depending on the sweetness of the mango. Best Mango Lassi is made with mangoes without fiber.

Health benefits of Mango lassi:

  • Mango Lassi is sweet Indian-style, smoothie-like drink is a blend of fresh mango, tangy plain yogurt, and milk. Low-fat or fat-free milk and mango keep saturated fat in check while delivering healthful calcium, potassium, and vitamin D. Mango Lassi Stimulates weight loss
  • Mangoes are fat-free, cholesterol-free and salt-free. There is only 1% fat, 0% cholesterol and 0% sodium in 1 mango. Mangoes do not make you fat even if you eat them every day. For example, if you incorporate three mangoes (400 calories) as part of the calories you need each day, you will not gain weight.

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.

Save

Masala Lassi /spicy curd drink

~ saanjhachullha ~ 2 Comments

Lassi namkeen 3Masala Lassi /spicy curd drink

Hi friends!Nothing can beat the satisfaction that a glass of home lassi offer. Go ahead, drink up!

 Serves: 5-6

Cook time: 2-3 minutes

Ingredients:

  • 500 gms (2  1/2 cup)Curd (yogurt)
  • 500 ml (cold) (2 1/2 cups)water
  • 1 cup ice cubes
  • 1 tsp roasted cumin seed powder
  • 1 tsp dry ginger powder
  • 1 tsp Salt
  • 1/4 tsp black pepper powder
  • 1 green chili seeds removed and finely chopped
  • Few coriander leaves

Method:

Step 1.                                                                                                     

Put curd, salt, cumin powder, ginger powder, black pepper powder, green chili pieces in a blender jar, blend the ingredients very well.

Step 2.

Add water and crushed ice, blend again.

Step 3.

Serve chilled in glasses garnishing with fresh coriander leaves. Can be refrigerated and stored for a day or two.

Curd benefits for health:

Curd improves the digestion, the nutrients present in curd are easily absorbed by our digestive system. It also helps in absorbing nutrients from other food items that you have eaten. When taken along with spicy food, it cools down and neutralizes the heat that these foods create.

Some people, who cannot consume milk because they are lactose intolerant, can safely use curd as milk substitute. It converts the lactose present in milk to lactic acid, making it easier to digest. Also, we do not lose out on the nutritional boost that milk provides us.

Health benefits of the Buttermilk:

– Buttermilk has acid in it which fights germs and bacteria and helps clear stomach and aid digestion.

– It is very helpful for those who are looking to lose weight.

– It is a rich source of Vitamin B12 and so is believed to help fight anaemia and stress.

– Since it contains electrolytes and lots of water, it is the best treat to give to your body to fight dehydration.

– After having a heavy, oily and spicy meal, buttermilk works best to drain out excessive fat from the body and making your stomach light.

– Buttermilk also works as one of the best remedies to treat acidity.

Ref. http://zeenews.india.com/news/health/healthy-eating/top-5-health

Nick’s kitchen medical Disclaimer:

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

 

Namkeen Lassi

~ saanjhachullha ~ Leave a comment

Lassi Namkeen 1Namkeen Lassi / salty Curd drink

Hi friends!Lassi is an age-old Indian drink from Punjab, which is generally consumed after a meal. But there’s more to lassi than being just another refreshing summer drink. The importance of lassi is due to its health benefits.

Time required: 5 minutes

Makes: 5-6 glasses

Ingredients:

  • 2 cups plain curd or yogurt
  • 1/4 teaspoon ground cumin
  • 1/2 teaspoon ground dry ginger powder
  • 2 cups cold water
  • 1 teaspoon salt
  • 1 cup crushed ice cubes
  • Few mint leaves

Method:

Step 1.

Combine all ingredients in a blender and process until smooth.

Step 2.

Serve right away, garnished with a couple of mint leaves. Refrigerate to store, serve always chilled.

Note: Curd or dahi, is a popular food item in India, all over the country. Made from milk, this dairy product has a lot of health benefits. The nutrients present in curd are easily absorbed by our digestive system. Not only that, it also helps in absorbing nutrients from other food items that we have eaten. It can also be used along with spicy food, as curd cools down and neutralizes the heat that these foods create.

Cooking tips

  • A bowl of fresh curd and fruits is a great way to start your day. Add sour curd to salads and smoothies, which make it taste better.
  • Sour curd is added to vegetable curries instead of tomatoes to make it rich and delicious.

Health benefits:

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

Save

Moong Pakori Raita

~ saanjhachullha ~ Leave a comment

Bundi raita     moong dal pakori   Moong Pakori Raita

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

Serving: 6

Dal soaking time: 3-4 hours

Cooking time: 30 minutes

Ingredients:      

 For Pakori

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

For Raita

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

Method:

Step 1.

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

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

Step 3.

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

Step 4.

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

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

Curd Cooking tips:

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

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

Health benefits of curd:

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

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

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

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

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

Health benefits of moong dal:

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

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

Moong beans are packed with protein.

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

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

Nick’s kitchen medical Disclaimer:

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

 

Save

Kadhi

~ saanjhachullha ~ 1 Comment

 

Kadhi 1           boiled rice

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

Ingredients:

For Pakoras

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

For Kadhi:

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

 For Tempering:

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

Method:

 For pakoras:

 Step 1.

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

Step 2.

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

For kadhi

Step 1,

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

For tempering

Step 1.

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

Step 2.

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

Step 3.

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

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

 

Health benefits of Gram flour / Besan:

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

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

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

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

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

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

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

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

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

More benefits:

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Arbi/Colocasia Curry

~ saanjhachullha ~ Leave a comment

DSC01938

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

Serving: 4-5

Ingredients :

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

Step 9.

Garnish with the coriander leaves  and serve hot.

Health benefits of Arbi/ Colocasia/Taro :

1. Reduces Fatigue:

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

2. Weight loss:

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

3. Digestion:

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

 4. Clear stomach:

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

[ Read: Iodine Benefits ]

5. Heart health:

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

6. Hypertension:

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

7. Antioxidant:

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

8. Immunity:

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

[ Read: Geranium Oil ]

9. Low Glycaemia Index Food:

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

10. Aging process:

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

11. Cancer:

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

12. Muscle health:

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

[ Read: Iodine Benefits ]

13. Amino Acids and Omega-3 oils:

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

14. Cooking:

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

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

Nick’s kitchen medical Disclaimer:

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

 

Cucumber Raita

~ saanjhachullha ~ 2 Comments

Cucumber     Cucumber Raita 1

Kheera /Cucumber Raita

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

Prep Time: Under 15 min

Course: Main course,Side dish

Serves: 4 people

Ingredients

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Health benefits of cucumbers:

Cucumbers are a good source of B vitamins.

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Save

Bottle Gourd Raita

~ saanjhachullha ~ Leave a comment

Lauki /Ghiya / Bottle gourd Raita 

bottle-gourd  ghiya raita 3

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

 Cooking Time: 20 minutes

Prep Time: Under 15 minutes

Course: Main,side dish

Serves: 4 people

 Ingredients:

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

Method :

Step 1.

Grate ghiya with a grater,keep aside.

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

Keep refrigerated till served.Sprinkle powdered mustard on it.

Step 6.

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

Cooking tips

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

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

Health benefits of curd:

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

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

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

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

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

Health benefits of bottle gourd/lauki:

This South Asian bottle gourd is bottle shaped, light green and long. The flesh inside is spongy. Bottle gourd or lauki is over 90% water therefore it is easy to digest.

It contains many vitamins and minerals, such as, calcium, magnesium, phosphorus, Vitamin A, C and folate.

It is extremely popular for weight loss. Especially the bottle gourd or lauki juice.

Bottle gourd is extremely popular for reducing high blood pressure and keeping your heart healthy

Lauki or bottle gourd is known to combat excessive thirst in diabetic patients.

The fiber and the minerals in the bottle gourd or lauki supports healthy digestion and combats flatulence and combats constipation.

Bottle gourd is recommended by Ayurvedic doctors for reducing liver inflammation.

Ref. http://beautyhealthtips.in/amazing-10-health-benefits-of-bottle-gourd-lauki/

Nick’s kitchen medical Disclaimer:

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

 

Save

Aloo Paratha

~ saanjhachullha ~ Leave a comment

aloo parantha

Potato / Aloo Paratha /Indian flatbread

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

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

Preparation Time : 15-20 minutes

Cooking time : 10-15 minutes

Cuisine : North Indian / Punjabi

Servings : 6

Ingredients :

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6

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

Health Benefits of potatoes:

1. Bone health

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

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

2.Blood pressure

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

3. Heart health

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

4. Inflammation

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

5.Cancer

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

6. Digestion and regularity

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

7. Weight management and satiety

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

8. Metabolism

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

9. Skin

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

Nick’s kitchen medical Disclaimer:

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

 

Save