Health benifits

Yummy Broccoli Soup

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Yummy Broccoli Soup

 Broccoli Soup

Hi Friends!

Broccoli has a reputation as a superfood. It is low in calories but contains a wealth of nutrients and antioxidants that support many aspects of human health. Soup is always a good option and when you have a healthy veggie such as broccoli.

Ingredients:

  • 500 gms chopped broccoli (stems and florets)
  • 4 medium onions, chopped/or Two cups of finely cut onion
  • 12 cloves garlic
  • 2 cups water
  • 1 cup milk
  • 1 cup blanched Almond
  • 1 teaspoon salt
  • 1/2 tsp Freshly ground pepper to taste

Method:

Step1.

Wash the Broccoli well; cut Broccoli into small pieces. Keep aside.

 Step 2.

Peel and cut the onions into fine pieces. Keep aside.

 Step 3.

Puree Blanched almonds and keep aside

Step 4.

In a pressure cooker take cut Broccoli, garlic pods, chopped onions, and water. Close the lid and place cooker on the stove. After the pressure is formed reduce heat, cook for five minutes. Switch off the stove let the cooked mixture cool to room temperature. Puree and keep aside.

Step 5.

Take the pureed Almond, Broccoli mixture in a pan, bring it to boil, stirring continuously. Simmer gently for two minutes. Slowly add the hot milk to the mixture.

Step   6.

Add salt, pepper powder, mix and switch off the heat.

Step 7

Serve the soup hot.

Broccoli dates to the Roman Empire, where it grew in the Mediterranean region. U.S. farmers didn’t start to grow it until the 1920s. Today, if you’re like the average American, you eat nearly 6 pounds of the stuff each year.

Health Benefits:

Vitamins and minerals: Broccoli contains a variety of vitamins and minerals, including (8Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source):

Vitamin C. An antioxidant, this vitamin is important for immune function and skin health. A 1/2-cup (45-gram) serving of raw broccoli provides almost 70% of the DV.

Vitamin K1. Broccoli contains high amounts of vitamin K1, which is important for blood clotting and may promote bone health.

Folate (vitamin B9). Particularly important for pregnant women, folate is needed for normal tissue growth and cell function.

Potassium. An essential mineral, potassium is beneficial for blood pressure control and heart disease prevention.

Manganese. This trace element is found in high amounts in whole grains, legumes, fruits, and vegetables.

Iron. An essential mineral, iron has many important functions in your body, such as the transport of oxygen in red blood cells.

Broccoli also contains numerous other vitamins and minerals in smaller amounts. In fact, it provides a little bit of almost every nutrient you need.

SUMMARY

Broccoli is high in many vitamins and minerals, including folate, potassium, manganese, iron, and vitamins C and K1.

https://www.healthline.com/nutrition/foods/broccoli#vitamins-and-minerals

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 claim 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.

Delicious Tomato Soup

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Hey there! Tomatoes are a nutrient-packed superfood that should be on everyone’s plate. They’re considered a ‘functional food,’ offering more than just basic nutrition – they help prevent chronic diseases and offer health benefits, thanks to beneficial phytochemicals like lycopene. Check out our easy, diabetic-friendly tomato soup recipe!

Servings: 4

Preparation time: 10 minutes

Cooking time: 10-15 minutes

Ingredients: 

  • 9 medium size tomatoes, cut into two halves each
  • 4 medium size onion, finely chopped or 2 cups chopped onion
  • 12 cloves of garlic
  • 1” piece ginger, finely grated
  • 15 black whole pepper
  • 1 tsp turmeric powder
  • 2 tsp cumin
  • 1 1/2 tsp salt or to taste
  • 4 cups of water

Method: 

Step 1: In a pressure cooker, place halved tomatoes, onions, garlic, ginger, peppercorns, cumin, and turmeric powder with 4 cups of water. Close the lid and set the cooker on high flame. Once full pressure forms, switch off the stove.

Step 2: Allow the pressure cooker to cool down to room temperature. Open the lid and strain the tomatoes and vegetables using a strainer. Keep the strained soup in a mixing bowl aside.

Step 3: Place the strained vegetables and tomatoes in a blender and blend them.

Step 4: Pass the blended vegetable mix through a strainer into the strained liquid from step 2. Discard the residue of tomato seeds/peels. Mix well.

Step 5: Bring it to a boil again, then let it simmer. Add salt and simmer for another 5 minutes.

Step 6: Pour the soup into bowls and serve it hot.

Health benefits of tomatoes:

Recent developments on the health benefits of tomatoes from MNT news

A tomato-rich diet may reduce breast cancer risk, study shows.

Risk of breast cancer for postmenopausal women may reduce with a tomato-rich diet, after a study showed the diet increased levels of adiponectin – a fat and blood sugar regulator.

Soy And Tomato Combination May Help Prevent Prostate Cancer.

Men who consume plenty of soy and tomato combinations probably have a much lower risk of developing prostate cancer compared to those who don’t.

Tomato extract ‘improves blood vessel function’ in CVD patients

Results of a study published in the journal PLOS One, revealed that CVD patients who received lycopene supplementation showed improved blood vessel response to acetylcholine, compared with healthy volunteers, which indicated normalized endothelial function.

Ref.http://www.medicalnewstoday.com/articles/273031.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.

Green Mango Chutney

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This is simply a delicious chutney.

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

Ingredients:

  • 4 medium size Green Mangoes (raw) grated
  • 2 tea cups jaggery powdered
  • 3 red chilis
  • 1 teaspoon Garlic paste
  • 1 teaspoon ginger paste
  • 1 teaspoon Salt
  • 1 teaspoon Red chilli powder
  • 1/4 teaspoon turmeric
  • 1 teaspoon Nigella seeds
  • 1 teaspoon fennel seeds, and 1/2 teaspoon powdered Fennel seeds
  • 3 table spoons cooking oil
  • 3-4 teaspoon Vinegar

Method:

Step 1.

 Wash, dry, peel and grate the mangoes in a bowl. Keep aside.

Step 2.

 In a wok/kadahi heat 3 table spoons cooking oil. add Fennel seeds & Nigella seeds,. Fry or few seconds add turmeric, ginger, garlic paste and red chilies fry for few seconds on medium flame.

Step 3.

 Add grated mango pulp to the frying spices in the wok/kadahi. Add salt and cover & cook for 2-3 minutes.

Step 4.

 Add 2 tea cups of jaggery powder. vinegar, mix well.

Step 5.

Cook for 3-4 minutes on low flame. Switch of the gas. Let the chutney cool to room temperature

 Step 6.

Bottle it in sterilized jars.

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

Health benefits of raw mangoes:

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

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

Nick’s kitchen medical Disclaimer:

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

Shahi Tukda

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shahi-tukda
Shahi TukdaHi friends! Make this mouth watering , easy to make shahi  tukda with topping for your dessert menu today!What is Shahi TUKDA?

Shahi tukda is a simple and delicious recipe made from milk and bread. This is a delicious dessert that can be easily made at home.

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Level of Cooking: Easy

Serves 4

Ingredients:

For the rabdi:

  • 2 cups whole milk
  • 1 cup grated khoya/ condensed milk
  • 1/2 cup sugar
  • 6 green cardamoms, finely powdered

For the shahi tukda:

  • 1 cup water
  • 1 cup granulated sugar
  • Ghee, for deep frying
  • few saffron strands
  • 4 slices white bread
  • 1tbsp slivered Almonds

Method:

For the Topping:

Step 1.

Heat milk in a pan and bring to a boil. Lower the heat and cook, stirring continuously, till it reduces to 1 cup.

Step 2.

Add grated khoya, sugar and cardamom powder and stir till sugar dissolves. The mixture will thicken on cooling.

For the shahi tukda:

Step 1.

Take the sugar with 2 cups water in a pan and cook over medium heat, stirring till sugar dissolves and cook till the syrup thickens. Switch off the stove and keep the syrup aside.

Step 2.

Trim the crust and cut each bread slice into four square shape with a knife. Heat clarified butter/ ghee in a pan and shallow-fry the bread pieces for about a minute, turn over and fry about a minute more or until golden brown and crisp. Drain on absorbent paper.  Dip in the sugar syrup and remove on a plate.

Step 3.

To serve, arrange the fried bread slices on a serving dish and spoon topping  over each piece. Sprinkle over with slivered almonds and serve.
Nick’s kitchen medical Disclaimer:

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

 

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Panjiri Prasad

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Dhaniya pangiri1Panjiri Prasad

Prasad  also called prasada or prasadam is a material substance of food that is a religious offering in both Hinduism and Sikhism. It is normally consumed by worshippers. ‘Prasad‘ literally means a gracious gift.

Dear friends! HAPPY JANMASHTAMI TO ALL OF YOU!! Dhaniya Panjiri Prasad is specially  eaten during  fasting on Lord Krishna’s birthday / Janam ashtami for breaking the fast. The dhaniya panjiri is very flavorsome and nutritious.

Ingredients :

  • 100 gms  dry Coriander/dhaniya seeds, finely powder
  • 100 gms Jaggery Powder
  • 1 cup Makhana/fox nuts
  • 4 tbsp clarified butter/pure Ghee
  • 1/2 cup khopra / dried coconut, finely grated
  • 15 Cashew nuts , roasted and cut into small pieces

Method:

Step 1.

Take dry coriander seeds in a grinder and grind it to fine powder.

Step 2.

Heat two tablespoon olive oil or clarified butter /cow’s milk ghee, in a pan add makhana/ Fox nuts and stir fry for 3-6 minutes on medium heat. Cool fried makhanas/ Fox nuts and grind in the grinder to a coarse powder. Keep aside.

Step 3.

Dry roast cashew nuts in a small pan on medium flame or microwave for 2 minutes. Cool and cut in to small pieces. keep aside.

Step 4.

In a non stick pan/ wok heat two table spoons clarified butter/pure ghee add the powdered coriander/dhaniya powder and  fry on medium to low heat for 6-8 minutes. When lightly fried powdered coriander/dhaniya gives a nice fragrance. Switch off the stove.

Step 5.
 Add jaggery powder, roasted nuts, roasted makhanaa/Fox glove powder and  finely  grated khopra /dried coconut. Mix well let panjiri/ mixture come to room temperature dhaniya panjiri is ready.

 

Health benefits of coriander seeds:

  • Coriander seeds possess many plant-derived chemical compounds that known to have been anti-oxidant, disease preventing, and health promoting properties.
  • The characteristic aromatic flavor of coriander seeds comes from their essential volatile oils and fatty acids. Some important fatty acids in the dried seeds include petroselinic acid, linoleic acid (omega 6), oleic acid, and palmitic acid. In addition, the seeds contain essential oils such as linalool (68%), a-pinene (10%), geraniol, camphene, terpine etc. Together; these active principles are responsible for digestive, carminative, and anti-flatulent properties of the seeds.
  • As in other spices, coriander is also rich in dietary fiber. 100 g seeds provide 41.9 g of fiber. Much of this fiber is metabolically inert insoluble fiber, which helps increase bulk of the food by absorbing water throughout the digestive system and help easing constipation condition.
  • In addition, dietary fibers bind to bile salts (produced from cholesterol) and decrease their re-absorption in colon, thus help lower serum LDL cholesterol levels. Together with flavonoid anti-oxidants, fiber composition of coriander helps protect colon mucusa from cancers.
  • Its seeds are an excellent source of minerals like iron, copper, calcium, potassium, manganese, zinc and magnesium. Copper is required for the production of red blood cells. Iron is essential for cell metabolism and red blood cell formation. Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is utilized by the body as a co-factor for the powerful anti-oxidant enzyme, superoxide dismutase.
  • Unlike other dry spice seeds that lack in vitamin C, coriander seeds contain an ample amount of this anti-oxidant vitamin. 100 g of dry seeds provide 21 mg or 35% of RDI of vitamin-C.
  • Furthermore, the seeds are the storehouse of many vital B-complex vitamins like thiamin, riboflavin, and niacin.

Selection and storage:

Coriander seeds as well as its oil can be readily available in the markets year around. The seeds used as spice. Good-quality coriander seeds should release pleasant, slightly peppery flavor when squeezed between index and thumb fingers. In the store, buy whole seeds instead of coriander powder since, oftentimes it may contain adulterated spicy mix.

At home, store seeds in cool, dry, dark place, in airtight containers. This way, they keep well for many months and can be milled using a hand-mill whenever required. Ground or powdered coriander should be stored inside airtight containers and placed in the refrigerator. Use this spicy powder as early as possible since it loses its flavor rather quickly due to evaporation of essential oils.

Culinary uses:

Dried coriander seeds are one of the common spice ingredients used worldwide. In general, completely dried seeds gently roasted under low flame just before milling in order to get fine powder. Roasting releases special aromatic compounds and essential oils in the seeds.

Here are some serving methods:

  • Coriander seeds are used as flavoring agent in confectionery, stews, sausages, sweet breads, and cakes.
  • Coriander leaves as well as seeds are being used as an aromatic spice in Chinese, Indian, Pakistani, Middle-eastern and European cooking.
  • Russian dark rye bread, “Borodinsky bread” uses coriander seeds.
  • In India, ground powder of coriander seeds is a common household spice powder that is used in pickling, chutneys, stews, curries, marinades as well as in sausag

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

Nick’s kitchen medical Disclaimer:

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

 

 

 

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Guacamole

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guacimole dip

Guacamole dip

Guacamole (Spanish: [wakaˈmole]; or [ɡwakaˈmole] ; can informally be referred to as “guac” in North America) is an avocado-based dip or salad first created by the Aztecs in what is now Mexico. In addition to its use in modern Mexican cuisine, it has also become part of American cuisine as a dip, condiment and salad ingredient.

Hi friends! Here is the recipe of an all time favorite dip you will relish with mashed avocado mixed with chopped onion, tomatoes, chili, black pepper, and minced garlic .

Ingredients:

  • 1 avocado, halved, seeded
  • 1 level tsp salt
  • 1 lime, juice / 2 tbsp juice
  • 1 small onion, / 1/2 cup very finely chopped
  • 1/2 tsp black pepper powder
  • 1 medium size tomato, seeded and diced finely chopped
  • 1 tbsp coriander /cilantro, finely chopped
  • 1 clove garlic, mashed

Method:

Step 1.

Cut the avocado in half , remove the pit and scoop the pulp with a spoon from their shells in a mixing bowl. Mash the pulp well with a fork.

Step 2.

Add to the scooped avocado pulp, lime juice , salt, pepper powder, mix well. Fold in the onions, seeded and finely chopped green chilies and, tomatoes, cilantro, and minced garlic.

Step 3.

Serve with fresh tortilla chips, unsalted rice cakes or multi grain biscuits.

Health Benefits of Avocado:

Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats. Numerous studies show that it has powerful beneficial effects on health. Here are 12 health benefits of avocado, that are supported by scientific research.

1. Avocado is Incredibly Nutritious.What we refer to as “avocado” is the fruit of the avocado tree, called Persea americana .This fruit is prized for its high nutrient value and is added to all sorts of dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.

2. They Contain More Potassium Than Bananas.potassium is a nutrient that most people aren’t getting enough of .This nutrient helps maintain electrical gradients in the body’s cells and serves various important functions.

3. Avocado is Loaded With Heart-Healthy Monounsaturated Fatty Acids

4. Avocados Are Loaded With Fiber.Fiber is another nutrient found in relatively large amounts in avocado.

5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels

6. People Who Eat Avocados Tend to be Healthier.The Fat in Them Can Help You Absorb Nutrients From Plant Foods When it comes to nutrients, the total amount of them is not the only thing that matters.

7. Avocados Are Loaded With Powerful Antioxidants That Can Protect The Eyes Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.

8. Avocado May Help Prevent Cancer. There is limited evidence that avocado may be beneficial in preventing cancer.

9. Avocado Extract May Help Relieve Symptoms of Arthritis.

10. Eating Avocado May Help You Lose Weight.

11. Avocado is Delicious and Easy to Incorporate in The Diet. Not only are avocados healthy, they’re also incredibly delicious and go with all sorts of foods.

Ref. https://authoritynutrition.com/12-proven-benefits-of-avocado/

Nick’s kitchen medical Disclaimer:

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

 

 

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Sukhe aloo / dry potato curry

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sukha alooSukhe aloo / dry potatoes curry

Sukhe aloo / dry potao curry

Hi friends,

Potatoes are one of the most common and important food sources on the planet, and they contain a wealth of health benefits that make them all the more essential as a staple dietary item for much of the world’s population. Potatoes have nutritional components  today, it’s difficult to imagine and diet vegetables without potatoes They have somehow became one of the most popular and recognized foods on the planet. Potato that go far beyond carbohydrates and calories, and they can be an extremely beneficial addition to any dietary plan. Here is a simple and very delicious recipe . You will enjoy  these sukhe aloos / dry potato curry with puris.

 

 Prep Time : 20 minutes

Cook time : 7-10 minutes

Serve : 4

Level Of Cooking : Easy

Cuisine :Indian

Course : Main

Ingredients:

  • 1/2 kg boiled potatoes
  • 1 tsp Cumin seeds
  • 1/4 tsp asafetida / hing powder
  • Ghee 2 tablespoons
  • 1 tsp Red chili powder
  • 1 level tsp or /Salt to taste
  • 2 tsp coriander powder
  • 1/2 tsp roasted cumin, powdered
  • 2 tbsp coriander/ cilantro leaves, finely chopped

Method:

Step 1.

In a pressure cooker take potatoes add three cups of water and close the lid. Place the cooker on high flame. The moment full pressure is formed , reduce the heat to low flame for five minutes. Switch of the stove.

Step 2.

Let the pressure cooker cool down to room temperature, open the lid and take out the potatoes. Peel the potatoes and cut them in to small cubes. Keep aside.

Step 3.

Heat oil in a non stick pan / wok / kadahi and add asafetida / hing powder to it . When it starts turning light pink in colour add cumin seeds . When the cumin seeds begin to splutter add the cut potato cubes , chili powder, coriander powder, salt, dry mango powder / aam choor powder, roasted cumin seed powder and mix well.

Step 4.

Cover and cook on low heat for three to five minutes. Switch off the stove. Garnish with finely chopped cilantro / coriander leaves. Serve hot with wheat flour puris and mango pickle.

Health benefits of potatoes :

The health benefits include their ability to improve digestion, reduce cholesterol levels, boost heart health, protect from polyps, prevent cancer, manage diabetes, strengthen the immune system, reduce signs of aging, protect the skin, increase circulation, reduce blood pressure, maintain fluid balance, reduce insomnia, and boost eye health.

Weight Gain: Potatoes are primarily made of carbohydrates and contain very little protein. This makes it an ideal diet for those excessively lean or thin people who desperately want to put on weight. The vitamin content includes vitamin-C and B-complex, which also help in proper absorption of carbohydrates. That is one of the reasons that potatoes make up a large part of the diet of sumo wrestlers, as well as many other athletes who need large energy reserves to burn off in order to compete!

Digestion: Since potatoes predominantly contain carbohydrates, they are easy to digest and facilitate digestion. This property makes them a good diet for babies or for those who cannot digest hard food, but need energy.
Skin Care: Vitamin-C and B-complex as well as minerals like potassium, magnesium, phosphorus and zinc are good for the skin.

Scurvy: The vitamin-C present in potatoes can help prevent this disease, caused by a deficiency of vitamin-C. It is characterized by cracked lip corners, spongy and bleeding gums, and frequent viral infections. Although it has been eliminated from most first and second world countries with ready access to vitamin C, it still exists in certain nations of the world, so the prolific presence of potatoes in the world helps with this problem.

Rheumatism: There are two parts to the effect of potatoes on this condition. Vitamins like the calcium and magnesium in potatoes help to provide relief from rheumatism. Also, water obtained from boiling potatoes can relieve the pain and inflammation of rheumatism.

Inflammation: Potatoes are very effective in reducing inflammation, both internal and external. Since it is soft, easily digested and has a lot of vitamin-C (a very good antioxidant that repairs tissue wear and tear), potassium and vitamin-B6, it can relieve any inflammation of the intestines and the digestive system.

Cancer Prevention: Certain types of potatoes, particularly red and russet potatoes, contain high levels of flavonoid antioxidants and vitamin A like zeaxanthin and carotenes, they can protect you against many types of cancer. Also, research at the Agricultural Research service has shown that potatoes contain a compound called quercetin, which has been proven to have anti-cancer and anti-tumor properties. Finally, the high levels of vitamin A and C both have antioxidant qualities that can protect your body from the devastating effects of cancer.

High Blood Pressure: Since high blood pressure can occur for a number of reasons that include diabetes, tension, indigestion, nutrient balance, food content and many others, different treatments are required. Luckily, potatoes can alleviate multiple possible causes; potatoes can be used to relieve high blood pressure due to tension.

Brain Function: Proper functioning of the brain depends largely on the glucose level, oxygen supply, various components of the vitamin-B complex and certain hormones, amino acids and fatty acids like omega-3. Potatoes cater to almost all the needs mentioned above.

Heart Diseases: Apart from the vitamins (B-complex, C), minerals and roughage, potatoes also contain certain substances called Carotenoids (lutein, zeaxanthin). Carotenoids are beneficial for heart health and the functioning of other internal organs.

Kidney Stones: Kidney Stones, also known as Renal Calculi, are caused mainly due to increased levels of uric acid in the blood. potatoes also contain magnesium, which inhibits the accumulation or deposition of calcium (calcification) in the kidney and other tissues, thereby proving beneficial for treatment of renal calculi.

Diarrhea: They are an excellent component of an energy-rich diet for those suffering from diarrhea, since it is very easy to digest and contains mild roughage. However, eating too many potatoes can cause diarrhea due to the excessive ingestion of starch.

Ref. https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-potato.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.

 

 

Curd rice/yogurt rice

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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.

 

Almond sharbat

~ saanjhachullha ~ Leave a comment

almond sharbat.JPGAlmond sharbat

The almond is the edible seed that grows on the tree Prunus dulcis, more commonly called the almond tree. Almonds are native to the Middle East, but the United States is now the world’s largest producer. The almonds we buy at the store have usually had the shell removed, revealing the edible nut inside.

Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E.The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss. This makes almonds  close to perfect as a food.

Hi friends Here is a tasty sharbat recipe with badams /almonds. Learn how to make badam ka sharbat,  a wonderful summer cooler.

Ingredients :

  • 250 gm Almonds
  • 1 kg Sugar
  • 1 liter, cups Water
  • 9 black pepper corns
  • 8 Green Cardamoms,  finely powdered
  • 100 gms khuskhus/ poppy seeds
  • 1/2 cup milk

Method :

Step 1.

Soak Almonds / badam in water overnight. Peel the almonds  and keep the kernals aside.

Step 2.

Soak khuskhus/ poppy seeds in water overnight. Strain and keep aside.

Step 3.

Boil sugar, water, and green cardamom / elaichi powder in it. Add half cup milk to remove the scum / froth, keep on removing the scum with spoon.

Step 4.

Boil it to one and half strand sugar syrup. It will be thick syrup.

Step 5.

When sugar syrup is boiling, in a blender take peeled Almonds / badam, khuskhus / poppy seeds, peppercorns and grind to a fine paste. Keep aside.

Step 6.

Add the  almond paste  to the thick sugar syrup, step 4,  mix well. Boil for five minutes more on slow fire. Switch off the stove. Cool the Almonds / badam sharbat to room temperature. Fill it in a wide mouth jar / container for storing in the refrigerator .

Step 7.

For making sharbat from the almond sugar concentrate, scoop out two tablespoons of concentrate in a serving glass. Top up the glass with cold water, stir the concentrate well and serve.

9 Evidence-Based Health Benefits of Almonds:

By Joe Leech, Dietitian

Almonds are an incredibly popular tree nut.Despite being high in fat, they are highly nutritious and extremely healthy.Here are 9 evidence-based health benefits of almonds.

  1. Almonds Deliver a Massive Amount of Nutrients

Almonds boast an incredibly impressive nutrient profile.

  • Fiber: 3.5 grams.
  • Protein: 6 grams.
  • Fat: 14 grams (9 of which are monounsaturated).
  • Vitamin E: 37% of the RDA.
  • Manganese: 32% of the RDA.
  • Magnesium: 20% of the RDA.
  • They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.

Bottom Line: The almond is a very popular tree nut. Almonds are high in healthy monounsaturated fats, fiber, protein and various important nutrients.

2. Almonds Are Loaded With Antioxidants

Almonds are a fantastic source of antioxidants. Antioxidants help to protect against oxidative stress, which can damage molecules in cells and contribute to aging and diseases like cancer.

Bottom Line: Almonds are high in antioxidants that can protect your cells from oxidative damage, a major contributor to ageing and disease.

3. Almonds Are High in Vitamin E, Which Protects Your Cell Membranes From Damage

Vitamin E is the name for a group of fat soluble antioxidants. These antioxidants tend to build up in cell membranes in the body, protecting the cells from oxidative damage.

Bottom Line: Almonds are among the world’s best sources of vitamin E. Getting plenty of vitamin E from foods is linked to numerous health benefits.

4. Almonds Can Assist With Blood Sugar Control

Nuts are low in carbs, but high in healthy fats, protein and fiber. This makes them a perfect choice for diabetics. However, another thing that sets almonds apart, is their remarkably high amount of magnesium.

Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control .

Bottom Line: Almonds are extremely high in magnesium, a mineral that most people don’t get enough of. High magnesium intake may have major benefits for metabolic syndrome and type 2 diabetes.

5. Magnesium Also Has Benefits For Blood Pressure Levels

The magnesium in almonds may also help to lower blood pressure levels.High blood pressure (hypertension) is one of the leading drivers of heart attacks, strokes and kidney failure.

Bottom Line: Low magnesium levels are strongly linked to high blood pressure, indicating that almonds can be beneficial for blood pressure control.

6. Almonds Can Lower Cholesterol Levels

Having high levels of LDL lipoproteins (the “bad” cholesterol) in the blood is a well-known risk factor for heart disease.

Bottom Line: Eating 1-2 handfuls of almonds per day can lead to mild reductions in LDL cholesterol levels.

7Almonds Prevent Harmful Oxidation of LDL Cholesterol

Almonds do more than just lower LDL levels in the blood. They also protect the LDL from oxidation, which is a crucial step in the heart disease process.

The skin of almonds is rich in polyphenol antioxidants, which have been shown to prevent oxidation of cholesterol in test tubes and animal studies.

Bottom Line: LDL cholesterol can become oxidized, which is a crucial step in the heart disease process. Snacking on almonds has been shown to significantly reduce oxidized LDL.

8. Eating Almonds Reduces Hunger, Lowering Your Overall Calorie Intake

Almonds are low in carbs, and high in both protein and fiber. Both protein and fiber are known to increase satiety. They help people feel more full, so they end up eating fewer calories

Bottom Line: Nuts are low in carbs, but high in protein and fiber. Studies show that eating almonds (and other nuts) can increase satiety and help you eat fewer calories

9. Almonds Are Incredibly Effective For Weight Loss

Nuts contain several nutrients that are hard for the body to break down and digest.

So, despite being high in fat, almonds are most definitely a weight loss friendly food.

Ref. https://authoritynutrition.com/9-proven-benefits-of-almonds/

Nick’s kitchen medical Disclaimer:

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

 

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Aam papad / Mango jelly

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aam papadMango jelly/Aam Papad

Aam Papad/Mango jelly

Hi friends, here is a recipe of traditional tangy Indian dessert made of mango pulp mixed with concentrated sugar and dried under sun. Mango Papad / jelly  is  healthy and very easy to prepare at home.  Homemade Aam Papad/Mango jelly is simply delicious. one of the most tasty & delicious mouthwatering mango papad that we ate many times in our childhood can now be made at home hygienically and enjoyed .

Preparation time: 10 minutes

Cooking time : 20-25 minutes

Drying time: Two days in strong sunlight/ or three days indoors

Course: Indian dessert

Ingredients:

  • Mangoes – 2 big(500 grams)
  • Sugar – 100 gms
  • 1/4 tsp salt

Method:

Step 1.

Wash, peel and cut mangoes into cubes.

Step 2.

Take the cubes in a blender ,add  sugar and blend in to a fine paste without water .

Step 3.

Put the pulp of mangoes and sugar in a sauce pan then place it on the high flame to boil. After it comes to boil, reduce heat to low flame. Cook for 20 -25 minutes stirring constantly.

Step 4.

Take a non stick tray or grease a plate with Ghee, pour the cooked mango pulp in the plate and spread it into a thin layer  lightly in the greased  tray.

Step 5.

Now keep the tray covered with a thin muslin cloth out in the sun to dry for two days. In the strong sun light when it is very hot then the Mango Papad will be dried and ready in two days.

 OR

We can keep the plate in the room under the fan .This way Mango Papad also but takes longer to dry.

Step 6.

Remove  the dried Mango Papad with a knife from the sides of the plate. It will come out completely. Once the Mango Papad / jelly has dried completely take it out with a knife on a plate. Cut this Mango Papad /jelly in to desired shapes and sizes. These pieces of cut Mango Papad/ jelly  can be placed together  one over the other in layers.

Note

If the Mango Papad / jelly is slightly wet then it will stick to the plate, in this happens then keep the Mango Papad /jelly to dry for some more time.

Possible health benefits of mangoes:

Mangoes have been named the most widely consumed fruit in the world.

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

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

Age-related macular degeneration

The antioxidant zeaxanthin, found in mangoes, filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration.3

A higher intake of all fruits (3 or more servings per day) has also been shown to decrease risk of and progression of age-related macular degeneration.

Asthma prevention

The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, found in mangoes, papaya, apricots, broccoli, cantaloupe, pumpkin and carrots.

Cancer

Diets rich in beta-carotene may also play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health’s Department of Nutrition5 and has been shown to have an inverse association with the development of colon cancer in the Japanese population.4

In a study conducted by Texas AgriLife Research food scientists who tested mango polyphenol extracts in vitro on colon, breast, lung, leukemia and prostate cancers, mangoes were shown to have some impact on all cancers tested but were most effective with breast and colon cancers. The researchers are hoping to do a small clinical trial with individuals who have increased inflammation in their intestines with a higher risk for cancer for further proof for the efficacy of using mangoes in cancer prevention or treatment.7

Bone health

Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption can be achieved by eating a proper intake of fruits and vegetables, and is important for improving calcium absorption essential for optimal bone health.6

Diabetes

Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of mango provides about 3 grams of fiber.

The Dietary Guidelines for Americans recommends 21-25 grams of fiber per day for women and 30-38 grams for men.

Digestion

Mangoes, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.

Heart disease

The fiber, potassium and vitamin content in mangoes all help to ward off heart disease. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.

Skin and Hair

Mangoes also great for your hair because they contain vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.

Adequate intake of vitamin C, which 1-cup of mango per day can provide, is needed for the building and maintenance of collagen, which provides structure to skin and hair.

Ref. http://www.medicalnewstoday.com/articles/275921.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.

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Cholia/green chikpeas kebabs

~ saanjhachullha ~ Leave a comment

choliya kebabs

Cholia/ dried green chikpeas kebabs

What are Green Chickpeas?

Green Chickpeas are young garbanzo beans harvested at their peak of freshness and are nutrition packed! These delicious and nutritious beans are now available dried in grocery stores.

Hi friends! here is a simple ,easy to make recipe of Kebabs. Not all kebabs have to be made with meat! Try out these scrumptious, easy, vegetarian Green chickpeas / dried green chanas / sukha hara Chanas kebab recipe. It is high fiber, tasty and, perfect to serve at lunch or as evening / party snack with any spicy chutney/ dip. This recipe is a superb and yummy substitute for meat kebabs that all will enjoy. Make these Indian-style crisp Green chickpeas / dried green chanas / sukha hara Chanas Kebabs for perfect party snacks or a starter.

Preparation time:  overnight soaking and 20 minutes

Cooking time: 20-25 minutes

Course: Healthy snacks, appetizers

Servings: 4-6

Ingredients:

  • 1 cup dried Green chickpeas / dried green chanas / sukha hara Chanas
  • 1 medium size onion, or / 1 cup finely chopped onion
  • 2 medium size potatoes, boiled and mashed
  • 12 cloves of garlic, minced well
  • 1 tsp fresh ginger finely grated
  • 2 tbsp Cilantro/ Coriander leaves, finely chopped
  • 2 tbsp corn flour
  • 2 green chilies, finely chopped
  • 1/2 tsp roasted cumin seed powder
  • 2/3 tsp salt / or salt to taste
  • Oil for frying

For garnishing:

1 medium size onion, cut into rings.

Method:

Step 1.

Wash dried Green chickpeas / dried green chanas / sukha hara Chanas well and soak it overnight in 500 ml of water.

Step 2.

In a pressure cooker take the soaked dried Green chickpeas / dried green chanas / Hara Chanas along with the water soaked in. Place the cooker on high flame. The moment full pressure is formed, reduce to low flame for twenty minutes. Switch off the stove.

Step 3.

Let the cooker come to room temperature, open the lid and take out the cooked dried Green chickpeas / dried green chanas / Hara Chanas in a mixing bowl , strain out the liquid. Keep aside.

Step 4.

Peel wash and cut the onions fine, keep aside.

Step 5.

Peel , mince the garlic cloves, and finely grate the ginger, keep aside.

Step 6.

For the kebabs, tip the drained cooked dried Green chickpeas / dried green chanas / Hara Chanas into a food processor and blend until coarsely mashed, but not puréed. or with a masher you can manually mash the boiled chanas.

Step 7.

Transfer  mashed cooked dried Green chickpeas / dried green chanas / Hara Chanas to a mixing bowl and add chopped onions, chopped/ minced garlic and chopped Cilantro/ Coriander leaves. Add corn flour ,salt, green chilies and freshly ground black pepper and mix well in to a dough.

Step 8.

Take about 2 Tbsp of the mixture /dough, in your hands (You can oil your palms if it’s sticking) and make small patties of the dough and shallow fry them in a non stick pan with little oil. Cook till it turns golden brown on both the sides. The mixture is thick enough to hold its shape.

or

Step 9.

Take sufficient cooking oil into a deep heavy bottom frying pan and place over medium flame . To test if the oil is hot enough for frying, put a small piece of onion in it, if the onion sizzles in the oil and comes on the surface fast, the oil in the pan is at the correct temperature for frying Kebabs.

Step 10.

Gently slide in Kebabs one by one in hot oil , until the pan is fairly full but not overcrowded. We need to fry them in batches. Fry for 5-6 minutes, turning occasionally, until crisp and golden-brown and cooked through.

Step 11.

Remove with a slotted spoon and drain on Paper kitchen towel to drain out the excessive oil before serving.

Step 12.

Serve the hot and crisp kebabs with the spicy coriander/ cilantro/mint chutney .

Note:

Kebabs can be shallow fried in a non stick pan or deep fried.

Health benefits of Dried Green chickpeas / dried green chanas/ Hara Chanas:

Rich in both types of fiber, soluble and insoluble, chickpeas escort the trapped bile acids out of the body and lower cholesterol levels, thereby contributing to cardiovascular health.

The insoluble fiber content in chickpeas helps in preventing digestive disorders, like irritable bowel syndrome and diverticulosis; hence, promoting positive digestive health.

With folate and magnesium in high amounts, chickpeas protect the body from cardiovascular diseases. Folate reduces the levels of the amino acid, homocysteine which causes damage to the lining of arteries and increases the risk of blood vessel blockages.

With a rich supply of soluble fiber, chickpeas help in balancing blood sugar levels; thus, providing support to diabetic patients suffering from highs and lows of blood sugar levels.

The high fiber content in chickpeas induces feelings of satiety, thereby cutting down the intake of unwanted calories and keeping your appetite under control.

An excellent source of the trace mineral manganese, chickpea boosts production of energy and defends against several diseases.

Molybdenum is a mineral and an antioxidant important for stimulating the body’s mechanism for reducing symptoms of energy, helping with impotency in men, fighting against tooth decay and irritability, and preventing anemia. Molybdenum is found in chickpeas in abundance.

Chickpeas contain phytochemicals called saponins which are highly beneficial for the health of women. They act as antioxidants, providing protection against osteoporosis, lowering the risk of breast cancer, and minimizing hot flushes in post menopausal women.

Chickpeas help in meeting your daily iron requirements.  The deficiency of which reduces the delivery of oxygen throughout the body, resulting in feelings of weakness and tiredness, difficulties in concentration, and increasing the risk of infections.

A good source of iron, chickpeas also help with the proper functioning of the human system and preventing conditions, like anemia, weakness, hair loss, headaches, and other critical health concerns.

Regular consumption of folate is important for the production and maintenance of new cells, particularly during periods of rapid growth, like during pregnancy and infancy. Women, who consume adequate amounts of folate during their childbearing years, can reduce their risk of delivering babies with a neutral tube defect.

Enriched with the amino acid tryptophan, chickpeas are a good source of serotonin which regulates fluctuating moods and sleeping disorders. Eating chickpeas before bedtime leads to calmness and induces a good night’s sleep.

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

Nick’s kitchen medical Disclaimer:

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

 

Sago pudding / Sabudana Kheer

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sago kheer.JPGSago / tapioca pearls pudding / Sabudana Kheer

During Navratri Sago / tapioca pearls / Sabudana is a common food consumed, when one is fasting. Sago / tapioca pearls / Sabudana  is a starch extract of the cassava plant. But not only Indians use this root, it is used across the world, including countries like South America and Brazil, tapioca is one of the most widely sold plants all over the world.

Hi friends In Hindi sabudana , edible starch which is obtained from a palm and is a staple food in parts of the tropics. The pith inside the trunk is scraped out, washed, and dried to produce a flour or processed to produce the granular sago used in the West. It a sweet dish made from sago and milk. The palm from which most sago is obtained, growing in freshwater swamps in SE Asia.

Prep Time : 25 minutes

Cook time : 30-40 minutes

Cuisine : Indian

Course : Desserts

Level Of Cooking : easy

Serve : 4

Ingredients

  • 1/2 tea cup Sago soaked
  • 500 ml Milk
  • a tiny pinch Saffron /kesar
  • 2 tbsp Almonds, slivered
  • 1/2 tea cup Sugar
  • 6 Green cardamoms, powdered

Method

Step 1.

Soak the sago /Tapioca pearls / sabudana in water for 10 minutes.

Step 2.

In a non stick sauce pan boil milk with sugar and the saffron, reduce the heat and cook milk on low heat till it thickens a little. Add the sago /Tapioca pearls / sabudana after draining the water.

Step 3.

Cook on low flame, stirring intermittently, till the sago /Tapioca pearls / sabudana is well cooked. sago /Tapioca pearls / sabudana becomes swollen and semi-transparent.

Step 4.

Add green cardamom powder and mix. and let the kheer thicken a bit.

Step 5.

Garnish the kheer with slivered almonds, serve hot or chill.

Health benefits of sago /Tapioca pearls / sabudana

Helps muscle growth
If you’re a vegetarian looking for a healthy protein source, you can include tapioca in your diet. It contains large amounts of protein that can help muscle growth and strengthening, healing and other cellular function requiring proteins.

Improves bone health

Tapioca contains calcium, iron and vitamin K in abundance, which plays a very important role in maintaining bone health and improving flexibility. It also helps get rid of fatigue keeping you energised throughout the day.

Keeps blood pressure under control
Another great health benefit of tapioca is that it helps maintenance of blood pressure. The potassium content in tapioca improves blood circulation, which in turn, reduces the strain on your cardiovascular system.

Helps give your energy levels a boost 
Some of us often feel like we don’t have enough energy to keep ourselves going throughout the day. A great way to keep your batteries charged would be adding tapioca to your diet. Since tapioca is full of carbohydrates, it is a quick and healthy way to give your flailing energy reserves a boost.

Helps you gain weight
If you want to gain weight, then tapioca is exactly what you need. Packed with carbohydrates, this root makes weight-gain quick and easy. A perfect supplement for people suffering from eating disorders or those who want to gain weight, tapioca is cheap, easy to cook and definitely more healthy than artificial supplements.

Prevents birth defects
Tapioca contains folic acid and vitamin B complex which help in the proper formation of a foetus, protecting it against common birth defects like neural tube defect.

Improves digestion
Tapioca can give your digestive system a boost too. Known to help resolve common digestive disorders like constipation, indigestion, bloating and flatulence, tapioca also helps keep a check on your cholesterol levels, helping you stay healthy.

Ref. http://www.thehealthsite.com/diseases-conditions/7-health-benefits-of-sabudana-or-tapioca/

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

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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.

 

 

 

Fresh Lemon Drink

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Lemonade.JPG

Hi friends! Summer is in full swing, hot days call for a summer cooler . Here is a recipe of refreshing drink you’ll love long after Summer’s over! Cool off with this lemony, tasty drink. As a refreshing drink, fresh lemon drink / lemonade helps you to stay calm and cool. The health benefits of lemons are due to its many nourishing elements like vitamin C, vitamin B6, vitamin A, vitamin E, folate, niacin thiamin, riboflavin, pantothenic acid, copper, calcium, iron, magnesium, potassium, zinc, phosphorus and protein.

Ingredients

  • 4 fresh lemons juice or 1⁄4 cup fresh lemon juice
  • 4 tsp  sugar
  • 2 level tsp black salt
  • 4 glasses or 800 ml water
  • 1 lemon, sliced

Total time: 10 minutes

Prep time: 10 minutes

Course : Beverages

Serves: 4 glasses

Method:

Step 1.

Cut one lemon into thin slices and keep aside for garnishing.  Wash 4 lemons, cut into two halves and squeeze out the juice in a jug.

Step 2.

Add water, black salt and sugar in the jug. Stir to dissolve sugar until well blended.

Step 3.

Serve chilled lemonade in glasses, garnish with a lime wedge and enjoy!.

Makes 4 servings.

The Health Benefits of Lemons:

Let’s take a look at a few more of the incredible benefits of fresh lemon juice.

pH Alkaline State – It is vital to maintain a slightly positive alkaline state in order to fight off cancer and other illnesses. Although acidic to taste, lemons are one of the most alkaline of foods and help push our bodies to the required pH alkaline state of around.

Blood Purifier – Lemons are a blood purifier and help the body to remove toxins.

Blood Sugar Balance – The acidity of raw lemon juice lowers the impact of any meal on your blood sugar.

Detoxification – Raw lemon juice cleanses the kidneys and the digestive system. It helps the body in the removal of toxins and provides you with a great overall detox.

Weight Loss – The pectin in lemon peel is a great source of fiber that is thought to help overweight people lose weight. Lemons can also be used to bring salads and other dishes to life without adding unnecessary calories.

Osteoporosis – Lemon juice is rich in Vitamin C and helps the body to absorb calcium and fight osteoporosis. Two tablespoons of raw lemon juice diluted in a glass of warm water is good for pregnant women, as it helps build the bones in the unborn child.

Insomnia – in case of insomnia, raw lemon juice helps improve sleep.

Brain and Nerve Food – The potassium found in raw lemon juice helps the brain and nerve cells, improves concentration, memory and calms the mind.

Immune System – Raw lemon juice strengthens the immune system which in turn helps fight many illnesses including cancers.

Infection – When sickness has developed raw lemon juice is an excellent fighter of infection, as it is rich in citric acid.

Cough and Cold – Lemon added to a little hot water with some honey is one of the most effective remedies known for a cough and cold.

Asthma – Having half-teaspoonful of fresh lemon juice, washing it down with luke-warm water before each meal provides quick relief to Asthma. Repeating it as the last dose of the day and starting the day with it also gives very positive results.

Corns – Apply lemon juice a few times a day and see the miraculous results. Bind the corn and leave it overnight and get rid of the trouble soon.

Nausea, Vomiting and Travel Sickness – Take a glass of lemon juice diluted with some water to help with travel sickness and nausea.

Rheumatism, Arthritis and Bone-Related Diseases – As lemons are a rich source of antioxidants, they are an excellent anti-inflammatory. A few glasses of diluted lemon juice is the surest remedy for rheumatic fever, painful joints, lumbago and sciatica.

Acne, Spots and Pimples – Applying raw lemon juice to the face is a popular remedy for acne and pimples.

Hair – The external use of raw lemon juice makes hair shinier and stronger.

Low Vitality – People suffering from low vitality should have lemon and honey mixed water for an immediate cure.

Radiation – As lemon juice is excellent at cleansing the blood and removing toxins, it is a great way of removing radiation from the body. If you have had Chemotherapy, regular lemon juice drinks can help rid the body of any remaining radiation.

Ref. http://www.budwigcenter.com/the-amazing-health-benefits-of-raw-lemon-juice/#.V1a2s

Nick’s kitchen medical Disclaimer:

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

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Lal Chaulai sabzi / Red Amaranth

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Lal Chaulai sabzi / Red AmaranthRed Chaulai G

Red Chaulai  / RedAmaranth  is also called – Red amaranth, blood amaranth, Indian spinach, lal chulai, Amaranthus cruentus, Annual herb with red ovate to ovate-elliptic leaves, used as vegetable

Hi friends! Amaranth leaves are back in food buzz. Once savored by the ancient Aztecs, Mayans and Incas in their staple diet, this gorgeous greens is witnessing a food renaissance recently. Packed with antioxidants, protein, vitamins, calcium, carbohydrates, iron and minerals, health benefits of amaranth leaves are numerous. Read to know the reasons for including amaranth leaves into your daily diet. Today I am going to share an extremely nutritious  recipe of Lal Chaulai Bhaji/ Red Amaranth. It is very delicious and highly nutritious, learn how to make yummy and very easy Lal Chaulai Bhaji/ Red Amaranth by following the easy steps.

Prep Time:10 minutes

Cook Time :20 minutes

Recipe cook time : 25 minutes

Course : Main

Cuisine : Indian, Uttar Pradesh

Serves : 4

Ingredients

  • 250 gms.Chaulai  /Amaranth Greens
  • 2 medium size Onions ,finely chopped
  • 12 Cloves of garlic, finely chopped
  • 1/2 tsp red chili powder
  • 1 tsp Dry mango powder/amchoor
  • 1/2  tsp Salt/ or salt to taste
  • 1/2 cup finely grated fresh coconut
  • 3 tbsp Olive Oil or any cooking oil of choice

Method :

Step 1.

Wash and soak in cold water with a pinch of salt for ten minutes.

Step 2.

Drain and finely chop the Lal Chaulai  / Red Amaranth  , keep aside.

Step 3.

Heat oil in a wok /Kadahi /pan, add chopped onions and fry till light golden.

Step 4.

Add  chopped  lal Chaulai  / Red Amaranth  leaves , chili powder, salt and stir and cook covered on low heat till the water dries.

Step 5.

Then  add grated coconut , and add dry mango powder/ amchoor  mix well, stir for a few minutes. Serve hot with Indian breads of choice, boiled rice etc.

 What are the health benefits of amaranth leaves?

  • Provides energy: Highly packed with carbohydrates, proteins, vitamin K, folate, riboflavin, vitamin A, vitamin B6, and vitamin C, amaranth leaves boost energy in the body.
  • Prevents electrolyte imbalance: Amaranth leaves are terrific source of manganese, iron, copper, calcium, magnesium, potassium and phosphorus necessary for maintaining proper mineral balance in the body.
  • Excellent gluten-free diet: Vegetarians with gluten-intolerance or those suffering from celiac diseases can meet daily recommended dose of protein from amaranth greens. Compared to other plant sources namely wheat, rye, rice and oats, Amaranth contains 30% more protein with complete set of amino acids.
  • Improves digestion: High dietary fiber content (3 times that of wheat) in the greens improve digestive health and reduces constipation. It is easily digestible and good for both young ones and elders.
  • Aids in weight management: Protein in the leaves help to reduce insulin levels in the blood and also release a hormone that lessen hunger pranks and prevent “binging catastrophe”.
  • Reduces bad cholesterol: One of the key benefits of amaranth leaves is cholesterol-lowering ability. Being fibrous, this leafy vegetable is effective in reducing LDL levels in the blood and promotes weight loss. Presence of tocotrienols (a type of vitamin E) also aids in cholesterol-lowering activity.
  • Good for anemic patients: Iron-rich (5 times that of wheat) red amaranth leaves promote coagulation and increase hemoglobin content and red blood cell counts.
  • Decreases risk of cardiovascular disease: Amaranth leaves are an excellent dietary source of phytosterols that lowers blood pressure and prevents heart ailments including stroke.
  • Fight-off cancer: Presence of lysine (an essential amino acid) along with vitamin E, iron, magnesium, phosphorus and potassium and vitamin C helps to fight against free radicals responsible for aging and formation of malignant cells.
  • Ayurvedic treatments: Juice extracted from fresh amaranth leaves are prescribed for treating diarrhea, and hemorrhage conditions.
  • Stop hair loss and graying: Besides regular consumption, applying juice from the leaves prevent brittle hair falling. This wonderful cosmetic benefit of amaranth leaves also retards the onset of premature graying.
  • Prevents calcium-deficiency ailments: Calcium present in amaranth leaves reduce risk of osteoporosis and other calcium deficiencies because it has twice the calcium as milk. Indeed good news for lactose-intolerants!
  • Improves eyesight: Vitamin C found in the leaves contribute to towards healthy vision.

 Ref.http://www.innovateus.net/health/12-health-benefits-eating-amaranth-leaves

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.

 

Ivygourd/Kundru Sabzi

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Kundru Aloo NG.jpg

Kundru ki sabzi

A gherkin-like vegetable, Coccinia grandis, from Southern India and Indo-China, considered to be effective in lowering blood sugar levels. Kundru is a green vegetable also called tendli, tindora or ivy gourd. It is a great source of soluble fiber and is also rich in Vitamin A and C. Coccinia grandis, the ivy gourd, also known as baby watermelon, little gourd, gentleman’s toes, tindora is a tropical vine. It is also known as Cephalandra indica and Coccinia indica.

 In India it is called Kundru in hindi ,“Tondekayi In Karnataka “, kovakkai in tamil , kovakka(കോവയ്ക്ക) in Kerala , in Assam kunduli , in Telugu  it is called dondakaya.

 History of Ivy Gourd / Kundru:

Ivy gourd is from time to time grown like a garden veggie within the exotic as well as sub-tropical parts of the entire world and was most likely brought to the Northern Territory just before European settlement. Modest populations are spread through the entire northern coastal parts of Queensland, the Northern Territory and Western Australia. However, an invasion was documented from riparian vegetation along Wolston Creek within the western suburbs of Brisbane in February 2011, well away from previously known range of this particular species around Australia. Since that time it’s been noticed distributing from gardens in other regions of Brisbane (e.g. at Boondall and Sunnybank).

Hi friends! A quick and easy side dish with Ivygourd/Kundru that goes very well with both rice and chappathis.

  Prep time-15 minutes

Cooking time-25 minutes

Difficulty level-Easy

Cuisine-Indian

Course– Main

serve-4

Ingredients:

  • 150 gms Kundru / tundlis /Ivygourd
  • 2 potatoes medium size, sliced in wedges
  • 2 onions medium size, finely chopped
  • 12 cloves garlic
  • 1 tsp ginger, finely grated
  • 1/4 tsp asafetida
  • 1/4 tsp turmeric powder
  • 1/2 tsp red chili powder
  • 1 tsp coriander powder
  • 1 tsp mustard seeds
  • 1 tsp dry mango powder/ amchoor
  • 1/2 level tsp salt / or salt to taste
  • 2 tbsp oil for cooking
  • 2 tbsp coriander leaves, finely chopped for garnishing

Method :

 Step 1.

 Wash and dry the kundru properly. Now slice  the Kundru  in four wedges (lengthwise). Keep aside.

Step 2.

 Similarly cut the Potatoes and Onion in length. Keep aside

Step 3.

 In a wok / kadahi/ or heavy bottom pan heat oil, add mustard seeds, when it starts crackling add asafetida/ Hing and fry for few seconds ( it should not become dark brown). Add chopped onions, sauté the onions till translucent add grated ginger, crushed garlic, chili powder, coriander powder, turmeric, sauté for few seconds more.

Step 4.

Add in the sliced wedges of  potatoes  into the wok / kadahi/ or heavy bottom pan. Sprinkle salt, mix well cover and cook on low flame. Let it cook until the potatoes are half cooked.

Step 5.

Add in the kundru wedges, stir and cover the pan. Cook Kundru and the potatoes until tender .

Step 6.

Once the vegetables are softened, add in the amchoor / dry mango powder. Mix the vegetable very well. Stir fry for another minute and turn off the heat. Transfer the Kundru sabzi into a serving bowl garnish with finely chopped coriander / cilantro leaves. Serve along with Dal / lentil and Indian bread of your choice or bowl of hot rice.

Note: The potatoes are added first, as it takes a little longer time to cook.

Culinary Usage:

Ivy gourd, or even tendli since it is additionally referred to as, features a great number of cooking usages. Much like most veggies, they may be prepared in the number of ways prior to being cooked. A number of them are:

  • The tendli is cut into tiny pieces or even bigger chunks or even cubes since the require might be, and included with a number of other veggies just like carrots or even potatoes to make curries.
  • It might be grated and had along with cream sauce or even utilized in sandwiches.
  • A distinctive type of cutting the tendli is cutting it in the spherical shape, to create tendli rings. These could be utilized in the huge number of recipes.
  • You might also cut the tendli into halves, and take away the inner seeds and also have just the soft fleshy interior. You may even slice it with the aid of a sharp knife, as well as deep fry it together with Chilies. This is extremely typical in Mexico.
  • In numerous parts of West Indies and South Asia, tendli is prepared together with potatoes, as well as served together with curd or even yoghurt, or might even be utilized in veggie preparations.
  • Tendli may also be stuffed simply by taking out the seeds, as well as including numerous spices into it. Various combos could be tested, in accordance with your preference.

Health benefits of Ivy Gourd:

Ivy gourd has been considered as a therapeutic herb in traditional Thai as well as Ayurvedic medication. The parts utilized in diabetes treatment include the leaves; however the primary usage of ivy gourd is cookery, which is regarded as a veggie. Ivy gourd includes beta-carotene, an important vitamin A precursor from plant sources. Additionally it is regarded as an excellent source of protein and fiber. A number of the health advantages related to the ivy gourd are provided as follows:

  1. Possesses laxative characteristics

This particular vegetable is additionally created seize laxative qualities and increasing the bowel motions within our body. This particular property is mostly related to the beta carotene as well as Vitamin A stripped away from the plant of the vegetable. Because of this, it is also utilized to cure gonorrhea.

  1. Normalize blood sugar level

The ability of minimizing the blood sugar level can also be related to this particular veggie. This is particularly because of an essential liver enzyme contained in this particular food which standardizes the sugar metabolism within your body, by improving the glucose production. Therefore additionally it is of excellent assistance to the diabetic patients and is also strongly suggested for them.

  1. Healing certain diseases

Since times immemorial, the ivy gourd has been utilized like a cure for asthma, leprosy, bronchitis and jaundice.

  1. Ivy Gourd as Health Food

It is promoted like a health food in several parts of India due to its high-content of Vitamins. Each one of these vitamins is essential for the body of a human, and helps reinforce the defense mechanisms. It is abundant with Vitamin C, which will help in conditioning the bones. It’s got ß-carotene inside it that is a precursor of Vitamin A in body. Additionally, it consists of Vitamin B1 and B2.It is usually best to take Ivy Gourd together with meals throughout fever.

Ref. http://www.healthbenefitstimes.com/health-benefits-of-ivy-gourd/

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.

 

 

 

Stir fry Cabbage

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Cabbage stir fry.jpg Stir fry Cabbage

Cabbage is considered world’s healthiest food. It is also a very good source of manganese, dietary fiber, potassium, vitamin B1, folate and copper. Additionally, cabbage is a good source of choline, phosphorus, vitamin B2, magnesium, calcium, selenium, iron, pantothenic acid, protein, and niacin.
Hi friends! here is an extremely easy to cook and delicious recipe with cabbage.

Preparation Time : 10 minutes

Cooking time : 15 minutes

Cuisine: Indian

Course: Main

Level Of Cooking: Easy

Serves: 4

Ingredients:

  • 250 gms Cabbage, finely chopped
  • 1/2 cup fresh coconut gratings
  • 1 sprig curry leaves
  • 2 tbsp Oil
  • 1 tps Mustard seeds
  • 1/4 tsp Asafetida / hing powder
  • 1/2 tsp Red chili powder
  • 1/2 tsp Salt

Method:

 Step 1.

 Cut the cabbage in fine threads or it can be grated too keep aside.

Step 2.

 Heat oil in a wok / kadahi / or pan add Asafetida / hing, when it turns light pink in colour add mustard seeds. When mustard starts crackling add curry leaves. Stir and sauté for few seconds.

Step 3.

Add cabbage ,chili powder and salt and stir fry on high flame for five minutes. Reduce the heat to low flame and let the cabbage cook for five more minutes.

Step 4.

Add grated coconut and mix it well and cook for another two -three minutes. Serve hot with rice or Indian bread of choice!.

 

Health benefits of Cabbage:

Cabbage, being rich in iodine, helps in proper functioning of the brain and the nervous system, along with keeping the glands of the endocrine system in proper condition. It is good for the brain and is useful in the treatment of neural disorders such as Alzheimer’s disease. The various other nutrients present in cabbage, such as vitamin-E, keep the skin, eyes and hair healthy. The calcium, magnesium, and potassium found in cabbage is very useful for a wide range of health benefits. Cabbage can also be used for the treatment of varicose veins, leg ulcers, peptic and duodenal ulcers.

Basically, that very common component of your Chinese dishes could be a miraculous addition to your diet. Don’t be afraid to add cabbage to your daily diet, whether it is in your soup or salad, and that small change will help you live a healthier and longer life.

Ref.https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-cabbage.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.

 

Bondas

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BondasHi friends ! Bonda is a typical South Indian snack that has various sweet and spicy versions of it in different regions. Here is a simple, easy to make Aloo bonda recipe, deep fried savory appetizer made with spicy potato mix. When they are serve hot they are crispy outside and soft inside.

Ingredients:

For Bonda

  • 4 medium potatoes, boiled, peeled and mashed
  • 1 medium size onions, Finely chopped
  • 1 tbsp oil
  • 1/4 teaspoon turmeric (haldi)
  • 1/2 tsp mustard seeds
  • 1/4 tsp asafetida /hing
  • 1/2 tsp baking soda
  • 1/4 tsp red chili powder
  • 2/3 tsp salt or / salt to taste
  • 1/2 cup of water Approx.
  • Oil for deep frying

Method:

For Batter

Step 1.

In a mixing bowl take gram flour /besan, salt ,rice flour, red chili powder and baking powder. Add water carefully to make a thick and smooth batter. Keep aside.

For Bonda

Step 1.

Heat a table spoon oil in a frying pan on medium heat, add mustard seeds as the seeds crack add curry leaves, turmeric and onions. Fry till onions become translucent or very slightly change colour .

Step 2.

Add potatoes, red chili powder, and salt. Mix well and stir fry for about 2-3 minutes over medium heat. Add cilantro mix it well. Turn of the heat.

Step 3.

Cool the cooked spiced potato, onion mix. Divide the mix into about 15 equal portions and make each portion into a smooth round ball shape with your palms. Keep ready all the bondas in a tray, for frying.

Step 4.

Heat oil in a frying pan for deep frying on medium high heat. To check if the oil is ready, put one drop of batter in oil. The batter comes up right away.

Step 5.

Dip the potato balls into the batter one at a time, making sure the potato balls are fully coated with the batter. Then, gently slid each batter coated potato ball in the frying pan.

Step 6.

Turn them gently until fried on all sides. Fry till the bondas are golden-brown from all sides.Serve bondas hot with Coconut chutney.

 Good points:

Low in cholesterol

High in selenium

High in thiamin

High in vitamin A

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 Galouti Kebabs

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Red beans Kebabs.jpg

Red Bean /Kidney bean /Rajma Kebabs

The kidney bean is a variety of the common bean Phaseous vulgaris. It is named for its visual resemblance in shape and color to a kidney. Red kidney beans can be confused with other beans that are red, such as adzuki beans.There are different groups of kidney beans, such as:

  • Red kidney bean (also known as: common kidney bean, Rajma in India, Surkh(Red) Lobia in Pakistan).
  • Light speckled kidney bean (and long shape light speckled kidney bean).
  • Red speckled kidney bean (and long shape light speckled kidney bean).

What are kebabs ?

Kebab (also kebap, kabob, kebob, or kabab) is a Middle Eastern, Eastern Mediterranean, and South Asian dish of pieces of meat, fish, or vegetables roasted or grilled on a skewer or spit[.

Hi friends !The Galouti kebabs were made famous by “Lucknow”, India ‘s royal chefs. ‘Galouti’ or ‘Galawati’ means melt in the mouth. A mix of kidney beans and Indian spices, with corn flour, all purpose flour are shallow fried to gorgeous brown.These are definitely  delicious, easy to make vegetarian kebabs, will melt in your mouth once you have tasted them.

Prep time : Overnight soaking

Cook time : 25 + 20 minutes

Cuisine : Indian, Utter Pradesh

Course: Appetizers

Serves : 4

Ingredients:

  • 1 cup kidney beans/  Red Bean / Rajma
  • 1 small sized onion, chopped fine /1/2 cup finely chopped onion
  • 1small sized tomato, finely chopped
  • 2 green chilies, finely chopped
  • 1 tsp ginger, finely grated
  • 1 tbsp garlic , crushed
  • 2 tbsp Cilantro /coriander leaves/ finely chopped
  • 1 tsp fresh lemon juice
  • 1/2 tsp Red chili powder
  • 2 tbsp Corn flour
  • 2 tbsp all purpose flour / maida
  • 1 tsp Salt / or salt to taste
  • Oil for fryingDry Roast:
  • 4 cloves
  • 1 tbsp poppy seeds / khus khus
  • 2 green cardamoms
  • 1 black cardamom
  • 1 tsp cumin seed /jeera
  • 1/2 tsp cinnamon powder
  • 1tsp chironji /Charoli
  • 9 cashew nuts

Method:

Step 1.

Wash and soak Red beans / Rajma /kidney beans overnight in 500 ml water.

Step 2.

In a pressure take the soaked Red beans / Rajma /kidney beans along with the water soaked in. Close the lid and place the cooker on high flame. The moment full pressure is formed, reduce the heat to low lame. Let it cook for 25 minutes, switch off the stove.

Step 3.

When the cooker cools down to room temperature, open the lid and drain and transfer the boiled Red beans / Rajma /kidney beans to a mixing bowl. Keep aside.

Step 4.

Dry roast cumin/ jeera, cinnamon, green and black cardamoms, cloves and cashew nuts, chironji and poppy seeds / khus khus. Cool to room temperature and grind to a fine powder.

Step 5.

Add red chili powder, salt, and dry roasted ground masala, to the / Rajma /kidney beans in the mixer jar. Grind Red beans / Rajma /kidney beans into a coarse paste. Remove it in a mixing bowl.
Step 5.

Add chopped onion, tomatoes ,green chilies , chili powder, grated ginger, garlic paste, lemon juice, corn flour , all purpose flour / maida and mix well. Make elongated kebabs from the mixture.

Step 6.

Heat oil in a non- stick wok / pan fry and shallow fry the kebabs till equally done on all sides. Serve the delicious kebabs hot with green garlic chutney / coriander chutney.

The health benefits of red kidney beans:

Prevents diabetes

Red kidney beans fall in the category of low glycemic index foods and they do not spike the blood glucose levels post meal in diabetics. In other words, they raise the blood glucose levels very slowly. Also, they contain good quality carbohydrates and lean protein which makes them a healthy option. And the cherry on the cake is that they are low in fat too. Also, the two amino acids which regulate insulin levels — arginine and leucine are present abundantly in red kidney beans.

Lowers cholesterol levels

Rajma is a tremendous source of soluble fibre which helps lower cholesterol levels. Soluble fibre forms a gel when it comes in contact with the stomach contents and this binds the cholesterol and prevents its re-absorption back into the system, thus lowering blood cholesterol levels.

Prevents hypertension 

Nutritious red kidney beans are also a very good source of potassium and magnesium along with soluble fibre and protein which helps maintain blood pressure within normal range and protects the over-all heart health. Potassium and magnesium dilate the blood vessels and arteries thus assuring smooth blood flow.

Helps lose weight

These fibre-rich beans when consumed, occupy a lot of space in the stomach thus providing a feeling of fullness for a longer period of time and they are low in fat too. This makes it an appropriate pre-workout option as it will provide sustained energy throughout.

Strengthens the immune system

The health benefits of rajma are not just limited to its fibre and protein content as it is full of antioxidants too. These antioxidants boost our immune system and protect it from the harmful effects of free radicals by scavenging them and limiting the damage. Antioxidants are also believed to have anti-ageing properties.

Combine rajma with vegetables in the form of salads or soups to make it more nutritious. Eating red kidney beans every day can become boring or monotonous, here is another interesting way to incorporate it in your daily diet: Red kidney bean flour/powered beans can be added to wheat flour to make more nutritious chapattis or Indian flat bread, khakra, wraps, chilas, dosas, pancakes, etc.

Ref. http://www.thehealthsite.com/fitness/5-health-benefits-rajma-or-red-kidney-beans/

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.

 

 

Bathua Paratha

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Bathu paratha G.jpg

Bathua Paratha /Chenopodium flat bread

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.

Hi friends ! Many simple but delicious recipes for Indian flatbreads are there that can be served with Indian curries or main dishes. There are a variety of breads consumed in India like roti, naan, Lachcha paratha and parathas to name a few. I love to prepare all kinds of breads for variation and change in my everyday menu. I hope you will enjoy them all too!

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Makes : 12

Ingredients:                            

  • 2 cups whole wheat flour
  • 200 gms Bathua leaves, finely chopped
  • 1 tsp Ginger ,finely grated
  • 1 tsp Red chili powder or 2 green chilies paste
  • 1/2 tsp cumin seed, roasted and powdered
  • 3 tbsp olive oil or / cooking oil of your choice
  • 1 cup water
  • Clarified butter for frying parathas

Method:

Step 1.

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

Step 2.

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

Step 3.

In a mixing bowl, take whole wheat flour, salt, red chili powder( if green chilies are not used), cumin seed powder . Add bathua /Chenopodium album leaf puree. Mix the ingredients well.

 Step 4.

Gradually add about 1/4 cup of water or little more, just enough to form a soft dough and knead till smooth. keep aside for 10 to 15 minutes.

Step 5.

Divide into four portions and shape into balls. Roll out each ball into a thin, six to seven-inch round circle. Brush the entire surface of each circle with melted ghee/ claied butter evenly and dust with flour.

Step 6

Fold /Pleat the circle to make a number of folds. When entire circle of dough is pleated then roll up into a spiral. Flatten a bit between your palms and set aside for few minutes. Roll out this pleated dough circle lightly into a six-inch parantha / flat bread.

Step 7.

Heat a griddle /tawa , gently place the rolled paratha / flat bread on it. Cook each paratha / flat bread on both sides on medium heat.

Step 8.

Drizzle a little ghee all around the semi cooked paratha / flat bread and shallow-fry the paratha / flat bread till both sides are golden brown.

Step 9.

Serve hot lightly crushing the paratha / flat bread with your hands to separate the layers. It goes very well with Vegetable, potato stews / aloo sabzi etc.

Health benefits of Bathua/ Chenopodium album:

Health Benefits Of Chenopodium Album-Pappukura

  1. The rich vitamin C content is very useful in treating scurvy.
  2. Bathua is also used to treat burns, intestinal problems, painful limbs etc.
  3. Bathua keeps the hair black as it has many vitamins and minerals far in excess of those found in Indian gooseberry or amla which is also used to prevent hair from going grey prematurely.
  4. Raw bathua leaves when chewed help in ulcers of the mouth, bad breath, pyorrhea, and other dental problems.
  5. Bathua relieves gas, constipation, improves appetite and digestion, reduces acidity, bloating. Eat bathua for a few weeks everyday for relief.
  6. For those who suffer from piles eating bathua twice a day, in morning and evening, gives a lot of relief.
  7. For enlarged spleen, boil bathua and sprinkle some black pepper and rock salt on it and eat.
  8. It kills intestinal worms in children if they are made to eat bathua regularly for some days.
  9. To get relief in arthritis, drink 2 tsp of fresh juice of bathua leaves on empty stomach everyday for 2 to 3 months.
  10. Leaves of the plant can be used in treating insect bites.

Ref.http://www.yadtek.com/health-benefits-of-chenopodium-album-pappukura/

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.

 

Mixed Veggies stir fry

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Aloo mattar gajar.jpg

Mixed Veggies stir fry

Stir fry veggies like potatoes, carrots and peas with onions and spices are healthy and delicious. With fresh seasonal green peas and carrots available in winter, it is a nutritious addition to, our menu.  Vegetables can also benefit us in many surprising ways. Certain vegetables can help reduce bloating, and others can give your skin a more youthful glow among many other benefits!

Hi friends! Mixed veggies stir fry veggie is a quick and healthy recipe . It can be prepared easily in a short time with the aromatic Indian spices that provide a nice flavor to the dish.

Prep time: 10 minutes

Cook time: 10-15 minutes

Course : Main

Cuisine: North Indian

 Serves: 4

Ingredients:

  • 2 small size carrots, cut into tiny cubes
  • 1 cup green peas ,shelled
  • 2 small potatoes , cut into small cubes or / 2 cups potato cubes
  • 1 medium size onion / or 1 cup finely chopped onion
  • 1/2 tsp cumin seeds / jeera
  • 1/2 tsp Mustard seeds
  • 1/2 tsp turmeric powder
  • 1 tsp red chili powder/ or to taste
  • 2 tsp coriander powder
  • 1/2 tsp garam masala powder
  • 1 tsp amchur powder / dry mango powder
  • 1 tsp ginger, finely grated
  • 2/3 tsp salt / or Salt to taste
  • 2 tbsp Cilantro / coriander leaves, finely chopped
  • 2 tbsp oil

Method :

Step 1.

Shell and wash the peas , wash and peel the carrots and cut them into tiny cubes, wash and peel the potatoes and cut them into tiny cubes. keep aside.

Step 2.

Heat oil in a wok / kadahi /heavy bottom pan , add asafetida fry for few seconds till colour changes slightly. Add Mustard and cumin seeds . When cumin ,mustard seeds start crackling , add the finely chopped onions. Sauté onions until turn light golden brown in color.

Step 3.

Add turmeric, chili and coriander powder and fry for few seconds. Add cubed potatoes, shelled peas and chopped carrots to the onion spice mix along with salt. Add 1/2 cup water. Mix well Cover and cook on low flame stirring intermittently.

Step 4.

When the vegetables are well cooked add amchoor / dry mango powder mix well and cook for five to six minutes more.

Step 5.

Remove the cooked veggies in a serving bowl. Garnish with finely chopped green coriander. Serve hot with Indian flat breads of choice or boiled rice.

Notes:

Amchoor /dry mango powder if not available, can be substituted with a tbsp of fresh lime juice.

Where fresh vegetables are not easily available, frozen vegetables can be used.

Health benefits of vegetables :

Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body. Health Benefits.

Do frozen vegetables have nutrients?

 Fortunately for those who rely on convenient bags from the freezer aisle, studies suggest frozen veggies have just as many nutrients (if not more) as their fresh counterparts .

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.

 

 

 

Rasam / Spicy Soup

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Rasam with Dal.jpg

Rasam / Spicy Soup

Rasam, chaaru, saaru or kabir is a South Indian soup traditionally prepared using tamarind juice as a base, with the addition of tomato, chili pepper, pepper, cumin and other spices as seasonings. Steamed lentils can be added along with any preferred vegetables.

Hi friends ! Rasam is a thin, very spicy southern Indian soup served with other dishes, typically as a drink. In this recipe I have made Rasam with lentil and tomatoes.

Ingredients

  • 1/4 cup Pigeon pea lentil / toor dal
  • 4 small tomatoes / 1 cup cut tomatoes
  • 4 cups water
  • 1 small marble size tamarind
  • 1 tsp level Salt/ or to tasteRasam powder / Rasam powder:

2 tsp Rasam powder, I used MTR Rasam powder

OR

  • 1tsp peppercorns / or to taste
  • 1 tsp cumin seeds
  • 1 tbsp coriander seeds
  • 1/2 tsp red chili powder

Tempering :

  • 1 tbsp oil
  • 1/2 tsp mustard seeds
  • 1/2 tsp Cumin seed / jeera
  • 1 sprig curry leaves
  • 6 garlic cloves, crushed
  • 1 tbsp Cilantro / coriander leaves, finely chopped

Method:

Step 1.

Soak the tamarind in hot water for ten minutes and extract the pulp.

Step 2.
In a pressure cooker take cleaned and washed Pigeon pea lentil / toor dal , add chopped tomatoes and tamarind extract , two cups of water, and salt. Place the cooker on high flame, when full pressure is formed reduce to low flame for fifteen minutes.

Step 3.

Let the pressure cooker cool down to room temperature, open the lid. Remove the cooked contents in a blender and blend into a smooth paste. Remove in a mixing bowl and keep aside.

Step 4.

If preparing Rasam powder , roast lightly peppercorns, cumin seeds, coriander seeds, red chili powder, cool and grind into fine powder. Keep aside.

Step 5.

In a sauce pan heat oil and add mustard seeds, cumin seed / jeera, when it crackles,
add the curry leaves, and crushed garlic. Sauté for few seconds.
Step 6.

Add the cooked dal and tomato water to t the seasoning add Rasam powder. Bring it to a boil, reduce the heat and let it boil for 7-8 minutes on a low flame. Add finely chopped Cilantro /coriander leaves, serve hot with south Indian papadams.
Note :

  • All the ingredients required for home made Rasam powder are combined and ground beforehand into rasam powder and can be stored .
  • Nowadays, Rasam powder which is available commercially are good and time savers.
  • Rasam can be served with rice in a traditional meal . It is served with a sambar, fried vegetables, rice course and is followed by curd rice or separately as a spicy soup.
  • Rasam is both, delicious and healthy. Include it in your diet for many health benefits.

Health benefits of rasam:

The benefits of rasam come from its major ingredients – tamarind, tomato, and black pepper.

  1. Prevents constipation

Rasam contains tamarind that is rich in dietary fibre or non-starch polysaccharides, such as mucilage, pectin, hemicellulose, tannin and gums. It adds bulk to food and eases bowel movement. Thus, easing constipation.

  1. Has antioxidative action

The ingredients in rasam, especially tamarind, are rich in antioxidants. Thus, it protects the body against attack of free radicals. The skin remains young, supple, and healthy.

  1. Good for convalescing patients

The nutritious properties of rasam and its fluid consistency make it an ideal food for convalescing patients. By adding lentils and vegetables, the protein and nutrient value of rasam can be increased.

  1. Good for pregnant women

Pregnant women will also find rasam to be a good meal that will give them essential vitamins, minerals, antioxidants, and proteins. It is also easy to digest and keeps the intestines working properly.

  1. Good for introducing baby to solid food

Babies can be introduced to rasam as their first solid food because it is easily digestible as well as tasty. Semi-solid food is the best type of food for a baby who has recently been weaned off mother’s milk.

  1. Rich in vitamins

Rasam is rich in essential vitamins such as thiamin, folic acid, vitamin A, vitamin C, niacin, and riboflavin. Some of these vitamins act as antioxidants as well, keeping the body healthy.

  1. Contains a wealth of minerals

Being a fairly good source of minerals, rasam is an ideal food for people to include in a balanced diet. Potassium, iron, calcium, zinc, selenium, copper and magnesium are the minerals provided by a serving of this delicious food.

  1. Helps lose weight

The black pepper content of rasam is what helps the body lose weight. It promotes removal of toxins by making the body sweat and produce more urine. Thus, the body’s metabolism is kept working properly.

  1. Helps keep cancer at bay

Regular consumption of rasam may help keep cancer away. Black pepper present in rasam contains a substance called piperine. This substance has been found to have an inhibitory effect on cancerous cells, along with curcumin found in turmeric.

  1. Encourages digestion

Rasam plays the primary role of promoting digestion. Its black pepper content ensures that the stomach is signaled to produce more acid. This helps digest food, such as proteins better, and prevents flatulence, indigestion, gas, constipation, acidity and diarrhea.

Making healthy meals does not have to be time-consuming or unpalatable. Rasam is one of the best foods to be eaten when planning a balanced meal. Partake of this dish and revel in its delicious taste!

Ref. http://www.thehealthsite.com/fitness/10-health-benefits-of-rasam/

Nick’s kitchen medical Disclaimer:

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

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Moong Dal Dosa

~ saanjhachullha ~ Leave a comment

Moong dal Dosa.jpg

Moong Dal Dosa  / Green gram pancake

   Hindi Name: Dhuli Moong

It is a yellow colored dried form of green gram that is obtained by removing its green skin. It is mostly used in Indian cuisine as a pulse that is cooked by adding spices. The lentils are small, ovoid in shape, and green in color. They have a mild taste. Unlike green grams that can be sprouted and consumed, husked gram can only be cooked. Cooked with minimal spices, it is often given to patients as it is easily digestible. In some parts of the country it is also used to make a sweet dish and consumed like a dessert.

Hi friends! here is another very easy recipe for an instant and healthy breakfast. There is no fermentation of the batter required. Dosa is one of the most popular Indian breakfast. There are many varieties of Dosas . Dosa is like a pancake. This recipe of delicious of Moong dal Dosa can be relished more when served with green garlic chutney / sauce, a winter season treat.

Prep time: 2-3 hours or Soaking overnight

Cook time: 5 minutes

Course: Breakfast

Cuisine: Indian

Serves: 4

Makes: 6-8 Dosas

Ingredients :

  • 1 cup Moong dal husked
  • 1/2 cup Rice flour
  • 2 Green chilies
  • 1 tbsp cooking oil of choice
  • Green coriander – 2 tbsp (finely chopped)
  • 1 level tsp Salt /as per taste
  • 1 tsp Cumin seed /jeera
  • Cooking Oil – for making dosa

Method :

Step 1.

Soak green gram split /yellow moong dal husked in water for 4-5 hours or /overnight.

Step 2.

Grind the soaked and drained Moong sabut / Green gram yellow dal /husked , green chilies and salt with some water into a thick smooth paste. Batter should not be too thick or too thin. Remove the batter in a mixing bowl.

Step 3.

Add the rice flour, cumin seeds/jeera to the batter and mix well.

Step 4.

Place a non-stick tava / griddle over medium flame. Grease the non-stick tava / griddle lightly. Test by sprinkling a few drops of water on it if water sizzles right away non-stick tava / griddle is ready for making dosa.

Step 5.

Pour a ladle full of the batter mixture onto the non-stick tava / griddle and spread evenly with the back of the ladle in a circular motion, about six to eight inches in diameter.

Step 6.

Drizzle oil at the sides and in the center. When the batter begins to dry a bit, gently pour one tsp of oil / or spray oil over and around it again. Wait for about 20-30 seconds, then flip the dosa using a spatula.

Step 7.

When dosa is golden brown on both sides. Fold it once-twice with the help of spatula and remove from non-stick tava / griddle, slide it gently. Sprinkle some water on the non-stick tava / griddle, and repeat this process for making the remaining dosas.

Step 8.

This batter gives approx 6-8 crisp dosas. Serve Piping hot moong doss with Green garlic chutney/ coconut chutney or coriander chutney.

Dosa, Dos and Don’ts for best results:

Do use a moderately hot griddle/ tava for dosas
Do use a grinder / blender for the batter
Do place the batter (if required to ferment) in 70-80 degrees F for fermentation
Don’t start making dosas using chilled batter, let the batter come to room temperature
Don’t make dosas on an unseasoned griddle/ tava
Don’t use poor quality rice and dal for best results

 Nutritional Profile:

A 1-cup serving of cooked moong dhal has 147 calories per serving. With only 0.77 grams of total fat, moong dhal beans are a good source of low-fat protein, with a little more than 14 grams per serving. While the majority of adults in the United States eat enough protein, a variety of protein sources — including more non-animal sources — is highly recommended.

Dietary Fiber Content

Moong dhal is particularly high in dietary fiber, providing almost 15.5 grams of fiber per 1-cup serving. This provides between 40.5 and 71 percent of the dietary reference intake for fiber per day for adult men and women. Dietary fiber can help reduce blood cholesterol levels as well as prevent dietary complications, such as constipation and diverticulosis. A diet high in dietary fiber will also reduce the risk of overeating, as you feel fuller with less food.

Vitamins and Minerals

Containing a broad array of essential vitamins and minerals, moong dhal is especially rich in potassium, calcium, folate and other members of the vitamin B complex. All B vitamins help your body break down carbohydrates into glucose, to produce usable fuel for your body. Folic acid also helps with healthy brain function and the production of DNA. It is also important in maintaining good mental and emotional health. Moong dahl also contains some vitamin E, C and K.

Cooking Moong Dhal

Moong dhal can be boiled whole or they can be soaked to make a paste. The beans are sometimes ground up to produce flour. Common to a wide range of Asian and Indian cuisines, moong dhal is used for sweet as well as savory preparations. Naturally low in fat and high in protein, keep your moong dhal dish healthy by pairing it with low-fat foods, such as vegetables; using a minimal amount of added fat; and possibly combining it with rice to make a complete protein.

Ref. http://www.livestrong.com/article/535349-the-nutritional-value-of-moong-dhal/

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.

 

 

 

 

                     

 

Green Garlic Chutney

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Green Garlic chutneyGreen Garlic Chutney /Sauce

What is Green garlic ?

Green garlic is younger garlic that is collected prior to the cloves have started to mature. The resulting veggie looks like a scallion, having a deep green stalk along with a pale white bulb. It may regularly be observed on the market in a farmers’ market early in the year, and may be also cultivated in your own home fairly effortlessly. Several big food markets usually do not stock green garlic, even though growing consumer demand may possibly alter this. It may also generally be special ordered by way of a greengrocer.

  Hi friends ! A rare combination of coriander and fresh green garlic makes the Coriander Green Garlic Chutney flavorful, colorful and healthy! Green garlic, though seasonal, is definitely a worthy addition to this chutney as it multiplies the health benefits of garlic. Make this low-calorie chutney a little in advance and refrigerate, for a refreshing touch.

Preparation Time: 5 minutes

Ingredients:

  • 1 cup Cilantro /coriander finely chopped
  • 1 cup fresh green garlic / hara lehsun chopped, green leaves and white bulb
  • 1 tbsp lemon juice
  • 2 tbsp roasted chana dal
  • 2 green chilies
  • 1/2 tsp salt to taste
  • 1/2cup water

Method :

Step 1.

Wash cilantro / coriander  leaves well and finely chop and keep aside.

Step2.

Wash, clean green garlic well and finely chop and keep aside.

Step3.

In a blender take chopped cilantro /coriander leaves, green chilies , salt with 1/2 cup of water and blend the ingredients to a smooth paste.

Step 4.

Transfer the chutney / sauce into a jar add the lemon juice, mix it well .Use as required as accompaniment with appetizers, snacks or main courses.

Green Garlic is well known as a natural health remedy that has long been used to treat various ailments. It is extremely easy to source in most countries and can be consumed cooked or fresh. It is most easily included in your food or can be eaten on its own.

Listed below are some benefits of Green garlic :

1. Boosts immune system:

This really is one of the leading health advantages of green garlic. It includes allicin, a sulphur compound which is accountable for the stinky odor of garlic. This particular sulphur substance increases up the defense mechanisms.

2. Antibiotic:

Green garlic has got anti-bacterial as well as anti-inflammatory qualities which safeguards against infections.

3. Rich in iron:

Individuals with reduced blood count or even anemia must have this particular spring veggie since it is an abundant method of obtaining iron. Green in addition to matured garlic consists of protein ferroportin which carries stored iron from inside the cell to outside the cell. Elevated iron levels within the body increases blood count.

4. Good for heart:

We all know that garlic is really a heart friendly component. However, green garlic also includes polysulfide which safeguards the heart from illnesses. The spring veggie also advantages the health since it consists of manganese. This mineral keeps great cholesterol levels (HDL) within the body. The more manganese is there within the body, the more quantity of HDL will probably be present to encourage a normal heart.

5. Fights gastro-intestinal infections:

Aside from combating cold and cough, green garlic is additionally great at treating gastro-intestinal microbe infections.

Ref.http://www.healthbenefitstimes.com/health-benefits-of-green-garlic/

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.

 

Baby Potatoes

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Fried Baby PotatoesBaby potatoes

Baby potatoes are the potatoes which are removed from the soil before they are fully grown. Because of this , baby potatoes have a sweeter flavor. Baby potatoes usually have a pale brown thin outer skin. They are used all over the world in a variety of dishes like salads, vegetable accompaniments to even main courses. Baby potatoes can be cooked using various recipes, can be baked, grilled, steamed, broiled, roasted, stir fried, etc.

Hi friends !If you are looking for a simple and spicy dish to go well with rice pilaf, this is a very easy recipe with baby potatoes.

Prep time: 5 minutes

Total Cook time: 20 minutes

Serves: 4
Cuisine: Indian

Category: Side dish

Ingredients:

  • 1/2 Kg small /baby Potatoes
  • 1 tsp Red chilie powder
  • 12 Sambar Onions (shallots)
  • 12 Garlic pods
  • 2 tbsp White vinegar
  • 1/2 level tsp Salt /to taste
  • 1/2 cup Oil

Method:

Step 1.

In a pressure cooker wash and put baby potatoes add three cups of water and close the lid. Place the cooker on high flame, the moment full pressure is formed, reduce the heat to low flame. After five minutes switch off the stove. When pressure cooker cools down to room temperature open the lid and take out the potatoes, peel the skin and keep aside.

Step 2.

Grind together without water, sambar onions /shallots / pearl onions, garlic pods, and white vinegar to a smooth paste. Keep aside.

Step 3.

Heat 2 tbsp oil in a frying pan. Add and sauté the peeled baby potatoes over low flame for a few minutes. Keep on tossing well, so that the potatoes become golden brown and crisp all around. Remove the fried potatoes in a bowl and keep aside.

Step 4.

In the same pan add left over oil and heat , add the onion, garlic, vinegar ground paste and sauté for a minute ill garlic ginger paste slightly changes colour. Add fried potatoes to the fried paste and gently mix. Cover and cook over low flame, stirring and mixing the potatoes frequently.

Step 5.

After 5– 8 minutes of cooking on low flame, when the paste is well coated and blended with the potatoes ,( it would have coated the potatoes well). Switch off the stove.

Step 6.

Serve hot Garnishing it with finely chopped cilantro /Coriander leaves. It goes very well with rice pilaf.

Note:

If baby potatoes are not available big potatoes can be cut in big cubes.

Frying the potatoes in the beginning, before adding the onion paste will ensure a lovely golden colour and enhanced taste.

Ref.http://www.caloriecount.com/calories-fresh-easy-baby-potatoes-i296013

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.

 

Chickpea Pilaf / Chole biryani

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Chickpea Pilaf / Chole biryani

chana pulao.jpg

Hi friends !Here is a yummy combination of rice, chickpeas / Kabuli chanas /Gabanzo beans, with spices. It is a complete, nutritious and healthy meal.

Cooking time: 20 minutes approx.

Cuisine: Indian , North Indian

Course : main

Serves: 4

Ingredients:

  • 1 cup basmati rice
  • 1 1/2 cup chickpeas/chole/garbanzo/kabuli chanas, canned or cooked
  • 3cups sliced onions
  • 1 tsp cumin seeds/jeera
  • 2 bay leafs/tejpatta
  • 11/2 tsp salt / or to taste
  • 3 cloves, powdered
  • 1 black cardamom, powdered
  • 1 tbsp fresh lime juice
  • 1/2 tsp cinnamon powder
  • 6 black pepper corns, powdered
  • 3 tablespoons oil
  • 1/4 tsp gram masala/ mixed spices powder
  • 2 cups water

  Method:

Step 1.

Wash the rice well and soak it for 15 minutes.

Step 2.

Soak the dry chickpeas/chole/garbanzo/kabuli chanas overnight.In a pressure cooker take the soaked dried chickpeas/chole/garbanzo/kabuli chanas along with the water soaked in. Add salt to it and place the cooker on high flame. The moment full pressure is formed, reduce to low flame for twenty minutes. Switch off the stove.

( If using canned chickpeas/chole/garbanzo/kabuli chanas, drain the liquid out of the can of chickpeas and wash the chickpeas well. Keep aside.

Step 3.

Heat the oil in a deep heavy bottom pan, add cumin seed. When cumin starts crackling add the bay leaves, powdered cloves, pepper powder, cinnamon, cardamom powder sauté for few seconds. Add the sliced onions. Fry the onions till golden brown.

Step 4.

Add chickpeas/chole/garbanzo/kabuli chanas and rice, salt and water. After it comes to a boil, reduce the heat to low flame and cover the pan and let it cook till rice is well cooked (approximately 10-12 minutes). Sprinkle lemon juice and gram masala, switch off the stove.

Step 5.

Serve hot with  Potato Raita/ Coconut Raita or any other Raita of your choice !

Note:

Cover and cook the rice on low flame after water starts boiling. Don’t stir the rice while they are cooking.check the rice in about 110-15 minutes. Check when the  the water has evaporated and rice is tender and well cooked, switch off the stove.

HEALTH BENEFITS:

  1. White Chickpeas is a versatile source of protein in the human body.
  2. It helps in boosting the protein power and energy, which is a basic requirement for the healthy body.
  3. Chickpeas consist natural protein and vitamins which helps in muscle and body building.
  4. They are low in fat and cholesterol.
  5. Boiled chickpeas are highly beneficial to provide protein, foliate and zinc in the body.
  6. Chickpeas are high dietary fibre, which is an ultimate source of carbohydrates, hence strongly recommended to the diabetics

  7. Basmati is a healthy ‘supergrain’

    Basmati is gluten-free and low in fat. It contains all eight essential amino acids, folic acid, and is very low in sodium and has no cholesterol.

    Basmati has a low to medium glycaemic index, meaning that energy is released at a slower, steadier rate leading to a more balanced level of energy.

Ref.http://www.tilda.com/our-rice/why-basmati-is-best

Difference between basmati rice and regular rice (both the brown and white versions)?

Basmati rice is a unique species of rice originating from India. Just like all species of rice, basmati is available in white or brown versions, depending on the extent of the milling process. Like jasmine rice, it has its own unique smell. In the case of basmati, this smell is due to the presence of a chemical called 2-acetyl-1-pyrroline, which is found in basmati rice at about 90 parts per billion. That’s about 12 times more than in other types of rice, giving basmati its special aroma. Brown basmati rice is comparable to other types of brown rice in nutrient content (although it does contain about 20% more fiber compared to most other types of brown rice), and white basmati rice is comparable to other types of white rice.

Ref. http://whfoods.org/genpage.php?tname=dailytip&dbid=365

 

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.

 

Matar/Green peas Puri

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Mater puri.jpg

Matar ki Puri /Green peas stuffed Indian fried bread

Sweet, delicious green peas, also popular as garden peas, are one of the ancient cultivated vegetables grown for their succulent nutritious green seeds. Peas probably have originated in the sub-Himalayan plains of north-west India. Today, this versatile legume is one of the major commercial crops grown all over the temperate, and semi-tropical regions.

Botanically, pea plant is an herbaceous vine. It belongs to the family of Fabaceae, in the genus: Pisum. Scientific name: Pisum sativum. Some of the common names include english peas, sweet peas, garden peas, pease,…etc.

Hi friends !For a pleasant  healthier change from kachories try this delicious stuffed matar puri /Green peas stuffed Indian fried bread . whole wheat  flour puris are delicious and easy to make too.

Recipe contributed by Mrs. Usha Mehta

Cuisine : Indian, North Indian

Course : Breakfast,Breads

Prep Time : 11-15 minutes

Cook time : 10-15 minutes

Serve : 4

Level Of Cooking : Easy

Ingredients

  • 1 1/2 cup Mutter /Green peas , shelled
  • 2cups Wheat flour
  • 1 tsp jeera / cumin powder
  • 1 1/2 tsp Salt / or to taste
  • 1/4 tsp Asafetida /hing
  • 1/2 tsp Red chili powder
  • 1/2 tsp black pepper powder
  • 1 tsp dry mango powder/ aam choor
  • Oil for deep-frying

Method:

Step 1.

In a pressure cooker take the shelled peas, add a cup of water and 1/4 tsp salt close the lid. Place the pressure cooker on high flame . The moment full pressure is formed , switch off the stove. Allow the pressure cooker to cool down to room temperature, open the lid and roughly blend the boil peas in a blender or mash them with a masher. Keep aside.

Step 2.

In a mixing bowl take wheat flour, add 1 tsp salt and little water to make a firm dough. Cover and set aside for fifteen minutes.

Step 3.

 In a wok / kadhai / heavy bottom pan heat 2 tbsp oil add asafetida / hing powder saute for few seconds, the moment it turns pink add geera / cumin powder, red chili powder, 1/2 tsp salt and dry mango powder / aam choor sauté for half a minute. Add the mashes peas mix well and cook till the water evaporates. Mix well and remove from heat.

Step 4.

Divide the dough into equal portions and shape into balls. Roll out each portion to a thick small disc and place a tablespoon of the peas mixture and gather the edges to make a ball and flatten it with your palms.

 Step 5.

Roll it lightly to make small stuffed puris. Heat oil in a kadai and slid in gently the stuffed puri, deep fry the puris till golden and puffed. Drain on absorbent kitchen paper towel.

 Step 6.

Serve hot with khatta meetha/ sweet and sour yellow pumpkin dish/sabzi and mango pickle for best results.

 

Health benefits of green peas:

  • Green peas are one of the most nutritious leguminous vegetables rich in health benefiting phyto-nutrients, minerals, vitamins and anti-oxidants.
  • Fresh, tender peas are relatively low in calories on comparison to beans, and cowpeas. 100 g of green peas carry just 81 calories, and no cholesterol. Nonetheless, they are good sources of protein, vitamins, and soluble as well as insoluble fiber.
  • Fresh pea pods are an excellent sources of folic acid. 100 g provides 65 µg or 16% of recommended daily levels of folates. Folates are one of the B-complex vitamins required for DNA synthesis inside the cell. Studies suggest that adequate folate rich foods when given to expectant mothers would help prevent neural tube defects in their newborn babies.
  • Fresh green peas are very good in ascorbic acid (vitamin C). 100 g of fresh pods carry 40 mg or 67% of daily requirement of vitamin C. Vitamin C is a powerful natural water-soluble anti-oxidant. Vegetables rich in this vitamin would help human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
  • Peas contain phytosterols, especially ß-sitosterol. Studies suggest that vegetables like legumes, fruits and cereals rich in plant sterols help lower cholesterol levels inside the human body.
  • Garden peas are also good in vitamin K. 100 g of fresh seeds contain about 24.8 µg or about 21% of daily requirement of vitamin K-1 (phylloquinone). Vitamin K has been found to have a potential role in bone mass building function (mineralization) through promotion of osteotrophic activity inside the bone cells. It also has established role in the cure of Alzheimer’s disease patients by limiting neuronal damage inside the brain.
  • Fresh green peas also carry adequate amounts of anti-oxidants flavonoids such as carotenes, lutein and zea-xanthin as well as vitamin-A (provide 765 IU or 25.5% of RDA per 100 g). Vitamin A is an essential nutrient required for maintaining healthy membranes, skin and eye-sight. Additionally, consumption of natural fruits/vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.
  • In addition to folates, peas are also good in many other essential B-complex vitamins such as pantothenic acid, niacin, thiamin, and pyridoxine. Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc, and manganese.

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

Nick’s kitchen medical Disclaimer:

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

 

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Arbi Fry

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Arbi Fry NG.jpg

Arbi /Colocasia/ Taro Fry

 

oArbi /Colocasia/ Tar is a starch-rich, globular fleshy taproot of aroid family plants. Its underground root, known as corm, is one of the popular edible root vegetables in large parts Asia, Pacific islands, West Africa, and Amazonian regions of South America. Some of the common names are cocoyam, dasheen, colocasia, elephant’s ear (plant and leaves), kalo, etc.

Binomially, it belongs to the Araceae (aroid) family, in the large genus, Colocasia.

Scientific name: Colocasia esculenta (L.) schott.

Hi Friends! Here is another appetizing and delectable recipe for your winter menu.

Prep time: 10 minutes

Total Cook time: 30 minutes

Cuisine: Indian, North Indian

Serves: 4

 Ingredients:

  • 250 gms arbi/colocasia
  • 1 tsp carom seeds / ajwain
  • 1 tsp coriander powder/dhania powder
  • 1 tsp red chili powder
  • 1/4 tsp turmeric powder
  • 1/2 tsp cumin seed / jeera , powdered
  • 1 tsp dry mango powder /amchur
  • 1/4 tsp level asafetida / hing powder
  • oil for deep frying
  • 1 cup Yogurt /curd / Dahi , whisked well
  • 2 tbsp Cilantro/coriander, finely chopped, for garnishing

Method :

 Step 1.

In a pressure cooker put washed arbi / Colocasia add one cup of water close the lid and place the cooker on high flame. The moment full pressure is formed, switch off the stove. When the cooker cools down to room temperature , open the lid and peel the Arbi /Colocasia. Keep aside.

Step 2.

keep each Arbi /Colocasia/ Taro on the chopping board and gently press with your palm to flatten. Keep aside.

Step 3.

Heat the oil for deep frying and fry the Arbi /Colocasia/ Taro in the oil till golden brown. Drain and keep on a paper kitchen towel.

Step 4.

Heat in a pan a table spoon of oil, add the Asafetida / hing and fry for half a minute or till light pink in colour. Add powdered carom seeds, jeera powder, coriander powder, turmeric powder and red chili powder fry for 30 seconds and add the fried Arbi /Colocasia/ Taro . Gently mix to quotethe spice to the Arbi.

Step 5.

Add amchur powder and salt, mix again well. Add whisked Yogurt / curd / dahi to the Arbi / Colocasia and mix well. Bring it to a boil and reduce the heat to low flame for 4-5 minutes. Switch off the stove.

Step 6.

Transfer into a serving bowl. Garnish with finely chopped coriander leaves and serve hot.

Note:

All the powdered spices to be fried on low flame so that their colour should not turn dark brown.

Health benefits of Arbi /Colocasia/ Taro:

  • Taro or dasheen corms possess more calories than potatoes. 100 grams of root provides 112 calories. Their calorie value chiefly comes from complex carbohydrates, amylose and amylopectin. Nonetheless, the roots are very low in fats and protein than in cereals and pulses. Their protein levels can be comparable to that of other tropical food sources like yam, cassava, potato, plantain, etc.
  • The corms, however, are free from gluten protein. They carry high-quality phyto-nutrition profile comprising of dietary fiber, and antioxidants in addition to moderate proportions of minerals, and vitamins.
  • Taro is one of the finest sources dietary fibers; 100 g flesh provides 4.1 g or 11% of daily-requirement of dietary fiber. Together with slow digesting complex carbohydrates, moderate amounts of fiber in the food help gradual rise in blood sugar levels.
  • Yellow-fleshed roots and young, tender leaves have significant levels of phenolic flavonoid pigment antioxidants such as ß-carotenes, and cryptoxanthin along with vitamin A. 100 g fresh taro leaves provide 4825 IU or 161% of RDA of vitamin A. Altogether, these compounds are required for maintaining healthy mucus membranes, skin and vision. Consumption of natural foods rich in flavonoids helps protect from lung and oral cavity cancers.
  • It also contains good levels of some of the valuable B-complex group of vitamins such as pyridoxine (vitamin B-6), folates, riboflavin, pantothenic acid, and thiamin.
  • Further, the corms provide healthy amounts of some of important minerals like zinc, magnesium, copper, iron, and manganese. In addition, the root has very good amounts of potassium. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure.

Ref. http://www.nutrition-and-you.com/taro.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.

 

 

 

 

 

 

 

 

 

 

 

Til/sesame Gud laddoos

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til_laddooTil/sesame Gud laddoos

Hi friends ! WORK harder, EAT better , RUN faster , Feel stronger. Sesame seeds are very beneficial for health, generally they are overlooked, but they include the ability to prevent diabetes, lower blood pressure, among  a wide variety of  other benefits !Sesame seeds / Til combined with Gud / jaggery a natural sweetener and full of nutrients is a delicious winter bonanza.

Makar Sankranti, also known as Sankranti or Makara Sankrant, is one of the highly auspicious days in a Hindu calendar and the day is dedicated to the worship of Lord Surya (Sun God). In 2016, the date of Makar Sankranti is January 15.Wish you all a very happy Sankranti. This festival is Tilgul – Til (sesame seeds) and gud(jaggery). Makar Sankranti is the day when the sun enters into the zodiac Capricorn or Makara. It is also known as Uttarayana Punyakalam and heralds the arrival of spring season. Lord Surya is worshipped on the Makar Sankranti day and is a form of Nature Worship. Makar Sankranti is observed throughout India by all communities but with slight variations in the festivities.

Ingredients:

  • 1 cup white sesame seeds / til
  • 1 tbsp Clarified butter
  • 1/4 cup roasted ground nuts, halved
  • 1/2 cup jaggery/ Gud, grated
  • 4 Green cardamoms, powdered
  • 1/4 cup water

Method:

Step 1.

In a heavy bottom pan / wok / griddle take the sesame seeds / Til, roast on a medium flame till they start popping and are light brown in colour. Switch off the stove. When roasted sesame seeds/ til cools, quick grind in the grinder will make a coarse powder. Keep aside.

Step 2.

Take the peanuts in a microwave safe bowl and roast for 60 seconds.

Step 3.

Heat grated jaggery / Gud with 1/4 cup water on medium flame, stirring continuously as jaggery/ gud gets burnt very easily.

Step 4.

To check if Jaggery / gud is cooked and ready, drop of hot jaggery/gud drop in a small plate with some water. If the jaggery sets like a drop without getting dissolved the required consistency is right. switch off the stove.

Step 5.
Now add the sesame seeds / til coarse powder, roasted and broken into halves peanuts, and cardamom powder and mix till well blended.

Step 6.

Divide the mixture in 12 equal portions on a non stick tray. Apply some ghee to your palms and make small (table tennis size) balls of the portions on the plate, taking care the mixture is sufficiently cool and handle able . If the mixture cools off fast while making the laddoos, then, heat the mixture a little again till it melts and repeat the procedure.

Health benefits of sesame seeds:

  • Flavorful, crunchy sesame seeds are widely considered healthy foods. 100 g of seeds carry 573 calories. Although, much of its calorie comes from fats, sesame contains several notable health-benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness.
  • The seeds are especially rich in mono-unsaturated fatty acid, oleic acid, which comprises up to 50% fatty acids in them. Oleic acid helps lower LDL or “bad cholesterol” and increases HDL or “good cholesterol” in the blood. Research studies suggest that Mediterranean diet which is rich in mono-unsaturated fats help prevent coronary artery disease, and stroke by favoring healthy lipid profile.
  • The seeds are also very valuable sources of dietary protein with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values).
  • In addition, sesame seeds contain many health benefiting compounds such as sesamol (3, 4-methylene-dioxyphenol), sesaminol, furyl-methanthiol, guajacol (2-methoxyphenol), phenylethanthiol and furaneol, vinylguacol, and decadienal. Sesamol and sesaminol are phenolic anti-oxidants. Together, these compounds help stave off harmful free radicals from the human body.
  • Sesame is among the seeds rich in quality vitamins, and minerals. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin.
  • 100 g of sesame contains 97 µg of folic acid, about 25% of recommended daily intake. Folic acid is essential for DNA synthesis. When given to expectant mothers during their peri-conception period, it may prevent neural tube defects in the newborns.
  • Niacin is another B-complex vitamin found abundantly in sesame. About 4.5 mg or 28% of daily-required levels of niacin is provided by just 100 g of seeds. Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.
  • The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sesame seeds. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.

Just a hand full of sesame a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins and protein.

 Ref. http://www.nutrition-and-you.com/sesame-seeds.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.

 

Methi Aloo

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Methi Aloo NG

Methi Aloo /Potatoes with Fenugreek Leaves

In the Eastern cultures, especially India, fenugreek leaves are more widely used as compared to seeds primarily due to its immense nutritional benefits. While the seeds of this plant are used only for the flavour, the leaves have herb nutrition value in them.

Hi friends ! Methi Aloo is a delicious dish made with fenugreek leaves, potatoes and a combination of spices. Fenugreek is a green leafy vegetable with a unique taste that is packed with nutrients. There are many health benefits of fenugreek. This dish is delicious in addition to being healthy!

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Serves : 4

Cuisine : Indian

Course : Main

Ingredients

  • 400 gms fenugreek leaves, finely chopped
  • 2 medium size potatoes peeled , cut into small cubes( about 1 cup of cubed potatoes)
  • 1/8 teaspoon asafetida/hing
  • 1/2 teaspoon red chili powder
  • 3 tbsp mustard oil
  • 2/3 level tsp salt / or salt to taste

 Method:

Step 1.

Wash peeled and cut the potatoes in small cubes and soak them in water. Wash the Methi /fenugreek leaves and chop them finely, keep aside.
Step 2.

Heat the oil in a wok / heavy bottom pan over high flame. When a little smoke starts emitting from the oil mustard oil is ready reduce the flame to low.

Step 3.

Add asafetida powder and then add finely chopped methi / Fenugreek leaves ,potatoes stir. Add red chili powder, and salt. Mix it well and cook uncovered for the first 8-10 minutes on slow flame.

Step 4.

Now cover and cook until potatoes are tender and well blended with Methi /Fenugreek leaves it should take about 12-15 minutes. Keep stirring intermittently .

Step 5.            

After potatoes cooked well, switch off the stove. Serve Methi Aloo hot with any Indian bread of choice.

Nutritional Benefits Of Fenugreek Leaves:

So, when we talk about the benefits of fenugreek we are particularly referring to its greener parts. Here are a few good health tips related to fenugreek. Nutritional Benefits Of Fenugreek: Fenugreek leaves are basically a kind of green leafy vegetables unless you dry them for storage (kasuri methi). So they will give you all the goodness associated with green vegetables. The fresh leaves of the Methi plant have a slightly bitter under taste and can be cooked just like we cook spinach. It is a very good source of iron. That is why fenugreek, both its seeds and leaves are considered medicinal for curing anemia. In fact, even if you follow standard medicine, patients with low hemoglobin count are usually put on a diet of fenugreek and other vegetables like spinach and lettuce. Fenugreek has herb nutrition in it. If you crush the fresh leaves of Fenugreek or make a glass of juice out of them, it could be the perfect health drink to control the hormonal level of insulin in the blood. Fenugreek is a kind of similar to bitter gourd when we consider the bitter taste and properties of regulating insulin. It is a must note point for diabetics. Fenugreek could give competition to Spinach as a rich source of vitamin K. Commonly spinach is the traditional answer to all your vitamin K needs but fenugreek has almost as much or more of this vital nutrient. It is a very good source of roughage because is basically comprised of leaves. It will fulfill your body’s fibre requirements abundantly. Traditionally methi or fenugreek is supposed to be very beneficial to people who have a persistent problem of constipation. This is because they supply the missing ‘bulk’ to your faeces and thus make bowel movements smooth. Surprisingly, fenugreek is also a great source of protein and nicotinic acid. These nutrients lend benefits of fenugreek that are specific to hair. It foster hair growth and is good for the general health and shine of hair. Inspite of so many benefits people sometimes don’t prefer to eat fenugreek because of its bitterness, especially in the dried form when the concentration of the bitterness increases. The solution is to either eat it fresh or add the dried leaves to foods like dals, curries or mix it or knead the flour to make tasty methi parathas! Either ways the benefits of fenugreek as a nutritional bonanza need to be utilised to the fullest. Read more about: health benefits, nutrition

Read more at: http://www.boldsky.com/health/nutrition/2011/benefits-fenugreek-leaves-130911.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.

 

 

Sesame Delicacy / Til Laddoos

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IMG_3838.jpgSesame Delicacy / Til khoyaLaddoos

 

Sesame seeds add a nutty taste and a delicate, almost invisible, crunch to many Asian dishes. They are also the main ingredients in tahini (sesame seed paste) and the wonderful Middle Eastern sweet call halvah. They are available throughout the year.Sesame seeds may be the oldest condiment known to man. They are highly valued for their oil which is exceptionally resistant to rancidity. “Open sesame”—the famous phrase from the Arabian Nights—reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity. The scientific name for sesame seeds is Sesamun indicum.

Sesame Delicacy / Til Khoya Ladoo

Hi friends ! Here is another recipe for the winter season. Specialty of this recipe is total success to even a first time cook too ! Winter is the season to have Sesame seeds laddoos or other sweets made of sesame seeds. They are scrumptious and give body warmth during cold season.

Preparation time : 5 minutes

Cooking time : 10 minutes

Level of cooking : Easy

Cuisine : Indian

Category : Indian Desserts

Makes : 15 Laddoos

Ingredients :

  • 1 1/2 cup white Sesame seeds (Til)
  • 2 cup Khoya /Mawa/ grated
  • 1/2 cup Sugar (as per taste 1/4 cup can be increased for sweeter taste)
  • 16-18 Almonds, finely powdered
  • 1 tbsp slivered almonds (for garnishing)
  • 3 Green Cardamoms

Method :

Step 1.

Clean sesame. Heat a heavy bottom pan / kadahi /wok and dry roast sesame till they turn light brown (Sesame are roasted very quickly, takes about five minutes). Cool and grind in a mixer. Keep aside.

Step 2.

Grind sugar finely in the mixer. Remove the skin of the cardamoms and grind the seeds.Keep aside.

Step 3.

Grind the almonds to a fine powder, keep aside.
Step 4.

In a pan , fry khoya for two minutes. Turn off the stove. (You can also use a microwave for the same).

Step 5.

Add ground sesame seeds, almonds to the fried khoya and mix well. To this mixture add ground cardamoms and sugar blend it well.The sesame laddoo mix is ready.

Step 6.

Make small table tennis ball size  laddoos from this mix. Garnish the laddoos with slivered almonds. Fresh delicious laddoos are ready to serve , they can be stored for 1-2 weeks.

Note:

  •  Wait for the Laddoo mixture to cool a bit, before making the laddoos.
  • For best results apply a little clarified butter on your palms before starting to make the laddoos .

How to Select and Store

Sesame seeds are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you can purchase in the bulk section, make sure that the bins containing the sesame seeds are covered and that the store has a good product turnover to ensure maximal freshness.

Whether purchasing sesame seeds in bulk or in a packaged container, make sure there is no evidence of moisture. Additionally, since they have a high oil content and can become rancid, smell those in bulk bins to ensure that they smell fresh.

Unhulled sesame seeds can be stored in an airtight container in a cool, dry, dark place. Once the seeds are hulled, they are more prone to rancidity, so they should then be stored in the refrigerator or freezer.

Health Benefits of Sesame seeds:

Not only are sesame seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.

Rich In Beneficial Minerals

Sesame seeds are an excellent source of copper, a very good source of manganese, and a good source of magnesium, calcium, phosphorus, iron, zinc, molybdenum, and selenium.

How to Enjoy

A Few Quick Serving Ideas
  • Add sesame seeds into the batter the next time you make homemade bread, muffins or cookies.
  • Use the traditional macrobiotic seasoning, gomasio, to enliven your food. You can either purchase gomasio at a health food store or make your own by using a mortar and pestle. Simply mix together one part dry roasted sea salt with twelve parts dry roasted sesame seeds.
  • Sesame seeds add a great touch to steamed broccoli that has been sprinkled with lemon juice.
  • Spread tahini (sesame paste) on toasted bread and either drizzle with honey for a sweet treat or combine with miso for a savory snack.
  • Combine toasted sesame seeds with rice vinegar, soy sauce and crushed garlic and use as a dressing for salads, vegetables and noodles.
  • Ref.http://www.whfoods.com/genpage.php?tname=foodspice&dbid=84

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.

 

 

Chili Paneer/cottage cheese

~ saanjhachullha ~ Leave a comment

Chili Paneer

Chinese cuisine includes styles originating from the diverse regions of China, as well as from Chinese people in other parts of the world including most oriental nations. The history of Chinese cuisine in China stretches back for thousands of years and has changed from period to period and in each region according to climate, imperial fashions, and local preferences. Over time, techniques and ingredients from the cuisines of other cultures were integrated into the cuisine of the Chinese people due both to imperial expansion and from the trade with nearby regions in pre-modern times, and from Europe and the New World in the modern period. In addition, dairy is rarely—if ever—used in any recipes in the style. In India people created their own distinct flavors of Chinese cuisine.Chinese society greatly valued gastronomy and developed an extensive study of the subject.

Ref:  Wikipwedia

Hi friends! Here is an easy recipe of  Chilli Paneer. It is a yummy and nutritious recipe from Chinese cuisine to Indian flavor. Chilli Paneer can also be eaten along with Veg chow mein or fried rice.

Ingredients :

For Batter:

  • 1/2 cup Corn flour
  • 1 tbsp Maida /All purpose flour
  • 1/4 tsp baking powder
  • 1 tsp Soya sauce
  • 1/2 level tsp salt / or salt to taste

Other Ingredients :

  • 200 grams Paneer
  • 1 Green Capsicum , cut into 1″ square pieces
  • 1/2 cup Spring onions, finely chopped
  • 2 tbsp Tomato Sauce
  • 1/4 cup Olive oil
  • 2 tsp Vinegar
  • 2 tsp Soya Sauce
  • 2 tsp Chilly Sauce
  • 2 Green Chilies , finely chopped
  • 1tsp Ginger , finely grated
  • 2 tsp Garlic, finely chopped
  • 1/2 tsp Salt /or to taste
  • 1/4 tsp Black Pepper Powder 1 tsp sugar
  • 1/4 tsp Chili flakes

Method :

Step 1.

In a bowl take all the ingredients for the batter and make a smooth, thick batter by adding gradually (approximately ¼ cup of ) water.

Step 2.

Dip the paneer / cottage cheese pieces in the batter, coating the pieces nicely and deep fry in hot oil till the paneer /cottage cheese pieces are golden brown. Drain on a tray lined with absorbent paper and keep aside.

Step 3.

Heat the oil in the pan, on high flame, sauté ginger, garlic and green chilies for a minute or so. Add green capsicum and fry for two minutes.

Step 4.

Take one tbsp corn flour in 1/4 cup water till all lumps disappear. Add the tomato sauce , chili sauce, soya sauce, Vinegar, sugar, chili flakes, black pepper corn flour paste and salt and allow it to come to a boil. Now add paneer / Cottage cheese pieces, mix all the ingredients on a low flame till everything is well blended thoroughly.

Step 5.

Serve immediately garnished with the spring onions. This scrumptious, piping hot Chili Paneer can be enjoyed with noodles or fried rice.

Paneer is a type of cheese. It is the Indian name for cottage cheese. Paneer, unlike other cheeses, has not been matured and it is rather bland. Cheese is nutritious food made mostly from the milk of cows but also other mammals, including sheep, goats, buffalo, reindeer, camels and yaks. The milk is curdled using some combination of rennet (or rennet substitutes) and acidification. Bacteria acidify the milk and play a role in defining the texture and flavor of most cheeses. There are hundreds of types of cheese.

Health Benefits of Cottage Cheese:

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. Research conducted at the Harvard School of Public Health by Shin et al. found that in case of premenopausal women, the level of calcium and vitamin D actually helped in reducing the risk of breast cancer. This particular study was conducted over a period of 16 years.

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. For example, pregnant women need calcium and cottage cheese is a very good source for it. Cottage cheese also contains phosphorus, which is an important element found in bones that is also recommended during pregnancy.

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. The amount of calcium in cottage cheese is 8% of the daily recommended value. Calcium, found in milk and milk products such as curd or cottage cheese, helps in building strong bones throughout childhood and adulthood. Eating calcium-rich foods during pregnancy and later years is helpful, especially in osteoporosis and colon cancer. It also helps the nervous system in sending nerve impulse and controls weight gain and heart disease. These are just a few of the benefits of eating calcium-rich foods like cottage cheese.

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.

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

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 Cutlets

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Raw banana cutlets G

Raw Banana Cutlets

Hi Friends! Another of my never failing , healthy, delicious cutlet recipe with raw bananas and potatoes. It can be ready in no time, a perfect tea time snack.

Preparation time: 15-20 minutes

Cook time: 10-15 minutes

Cuisine: Indian

Course : Healthy snack/Appetizers

Serves: 4

Cooking time : 30 minutes

Ingredients:

  • 400 gms Raw bananas
  • 2 medium size boiled Potatoes / to give 2/3 cup mashed
  • 2 tbsp Buckwheat flour/Kuttu ka aata
  • 2/3 level tsp salt /or salt to taste
  • 1/4 tsp Black Pepper
  • 1 green chili , finely chopped
  • 1 tsp ginger, finely grated
  • 1 tbsp Green coriander/ Cilantro / dhaniya , finely chopped
  • 10 Cashew nuts, lightly roasted, and cut into small pieces
  • Oil – to fry cutlets

Method:

Step 1.

Wash the bananas properly, put bananas in a pressure cooker, add 1/2 cup of water. Close the cooker lid and place the pressure cooker on a high flame. The moment full pressure is formed, switch off the stove. When cooker cools down to the room temperature, open the lid and take out the bananas. Remove the peel of each banana, mash in a mixing bowl and keep aside.

OR

Place the bananas in a microwave safe dish and cook in the microwave for 3 minutes. When bananas cool down to the room temperature, remove the peel from all bananas and mash. Keep mashed bananas aside.

Step 2.

Wash the potatoes properly, and put in a pressure cooker, add 1/2 cup of water. Close the cooker lid and place the pressure cooker on a high flame. The moment full pressure is formed, switch off the stove. When cooker cools down to the room temperature, open the lid and take out the potatoes. Remove and peel the potatoes, mash in a mixing bowl and keep aside.

Step 3.

In a mixing bowl take mashed potatoes, bananas, buckwheat flour / Kutu ka aata,salt, black pepper, green chilies, grated ginger and green coriander. Mix all the ingredients well . Divide the mixture into eight equal portions and keep aside.

Step 4.
In a non-stick pan take two tbsp oil and heat. Take each portion of the mixture in your hands, roll it into a round ball then press gently with your palms to flatten it. Slide gently as many cutlets as the pan can take easily fry in hot oil. Fry on medium flame till both sides turn light golden brown. Carefully take out the cutlets in a tray lined with the paper kitchen towel.

Step 5.

Serve hot with coriander / mint chutney.

Notes:

  • For best results, while using boiled potatoes, for preparing any type of cutlets , do not use the potatoes immediately after they are boiled. Cool them in the fridge for 1/2 an hour or so and then use for making the cutlets.
  • If NOT making cutlets for fast/Navratri vrats, you can use corn flour instead of Buckwheat flour/Kuttu ka aata

The Health Benefits of Green Bananas :

4 Body Benefits of Green Bananas

GREEN BANANAS ARE HIGH IN FIBER.

Just one cup of boiled green bananas contains 3.6 g of fiber, which satisfies 14 percent of your daily value! And as you may or may not already be aware, there is a decent correlation between the consumption of high fiber food and lowered instances of disease, such as diabetes. Bottom line? The stuff is good for you.

GREEN BANANAS INCREASE YOUR BODY’S ABILITY TO ABSORB NUTRIENTS.

Green bananas contain compounds called short chain fatty acids (SCFAs), which nourish the cell tissue lining of the small intestine, dramatically enhancing the body’s capacity to absorb nutrients .

GREEN BANANAS ARE HIGH IN POTASSIUM.

Just like yellow bananas, green bananas are just as high in potassium. For instance, just one cup of boiled green bananas contains 531 mg of potassium. Compare this with the American Heart Association’s recommended intake of 4,700 mg of potassium per day.

GREEN BANANAS CONTAIN RESISTANT STARCH.

By definition, resistant starch (RS) is any starch that is not digested in the small intestine but passes to the large bowel. And according to research conducted by Janine Higgins of the University of Colorado Health Sciences Center, there is strong evidence to suggest that RS intake is associated with several changes in metabolism which may have positive health benefits such as:

  • Decreases glycemic and insulinemic responses
  • Lowers plasma cholesterol and triglyceride concentrations
  • Improves whole body insulin sensitivity
  • Increases satiety, and reduces fat storage.

Ref. http://runjanellerun.com/2013/06/the-health-benefits-of-green-bananas/

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.

Sarson ki bhurji

~ saanjhachullha ~ 1 Comment

saron ki Bhurji G   Makki ki roti with bhurjiSarson ki bhurji                                                 Makki ki Roti

Main Name: Mustard Green
Biological Name: Brassica juncea
Names in other Languages: Mostaza (Spanish), Moutarde (French), Sarson ka sag (Hindi), Kadugu ilai (Tamil), Kadugu ila (Malayalam), Ava akulu (Telugu), Rai Ni Bhaji (Gujarati), Sorisa sag (Bengali), Mohari-chi pan (Marathi), Sarson-da-sag (Punjabi), Sarson ka sag (Urdu)

Hi friends! Winter is a very good season to eat seasonal delicacies that are not only finger-licking good, but are also packed with multiple benefits that help you stay warm and strengthens your immunity. Winter chills may sometimes lead to mineral deficiencies in the body which need to be supplemented through proper diet. Comfort food like Mustard Greens/ Sarson ka saag with makki ki roti are well-known for their nutritional properties.

Ingredients:

  • 500 gms Mustard Greens/ Sarson ka saag
  • 18 cloves of Garlic
  • 2 tsp ginger, finely grated
  • 3 Green chillis, finely chopped
  • 2 tsp corn flour / makki ka aata
  • 3 tbsp curd / yogurt/ Dahi
  • 1/4 tsp hing / asafetida
  • 1tsp Cumin seeds/jeera, finely powdered
  • 1/2 tsp Turmeric powder
  • 2 tsp Coriander powder
  • 2/3 tsp Salt / or as per taste
  • 3 to 4 tbsp mustard Oil

Method:

Step 1.
Take Mustard Greens/ Sarson ka saag leaves, wash them and finely chop them and keep aside.

Step 2.

Now in a blender take garlic cloves, one green chili and grind them into a fine paste.

Step 3.

In a wok / kadahi/ pan, take mustard oil when oil smokes reduce the flame, put hing / asafetida, add garlic chili paste, cumin seeds powder, coriander powder, salt and turmeric powder. Fry this on medium flame for 3-4 minutes.

Step 4.

Add finely chopped Mustard Greens/ Sarson ka saag leaves to it and cook covered on medium/low flame till it is well blended and cooked.

Step 5.

Mix 3 tbsp curd / yogurt/ Dahi with 2 tsp of corn flour. Add it to the bhurji and mix well.

Step 6.

Cover the lid and cook for 4-5 minutes more. Serve hot with Makki ki roti.

How many calories in mustard greens (per 100 gm):

Mustard greens have about 20 calories per 100 gm of weight.

How to Buy Mustard Greens/ Sarson ka saag:

  •  Always try to purchase green colored mustard greens instead of opting for the red or purple colored leaves.
  • Make sure that the mustard greens you have purchased are fresh and crisp.
  • The green color of mustard greens should be lively. Avoid buying mustard leaves which have yellow or brown spots on the surface.

Mustard Green Storage Tips:

  • Do not store freshly purchased mustard greens for more than 3 or 4 days in the refrigerator.
  • Keep your mustard greens inside a plastic bag before placing it in the refrigerator. Make sure that all the air from the plastic bag has been removed before storing the mustard greens.

Health Benefits of Mustard Greens/ Sarson ka sag :

  1. Mustard green is known for its detoxification qualities. The sulfur-containing nutrients, phytonutrients and glucosinolates, present in mustard greens help to activate the detoxification enzymes in the human body and also regulate their activities. The detox support is directly related to the risk of acquiring cancers of the bladder, breast, colon, lung, prostate and ovarian. No detoxification in our bodies means that cells will eventually become cancerous.
  2. Mustard green is also one of the best known antioxidants available in the market. The antioxidant support given by mustard green helps in reducing the risk of oxidative stress in the body cells.
  3. Mustard green is also known for its anti-inflammatory benefits which help in building the messaging molecules in the body.
  4. The anti-inflammatory qualities of mustard greens assist in the prevention of several cardiovascular diseases, like heart attacks, ischemic heart diseases, and atherosclerosis.
  5. Regular consumption of mustard greens is beneficial for lowering the amount of cholesterol in the human blood; thus, leading to a healthy heart. Consuming steamed mustard leaves increases the rate of cholesterol lowering ability, thereby preventing unwanted inflammation that can otherwise cause problems for blood vessels and blood circulation, leading heart attack and ischemic heart disease.
  6. With many vitamins and minerals present in mustard greens, they promote proper functioning of the immune system and other bodily processes, regulate digestive processes, develop bones and other ligaments connecting the bones, and monitoring the bowels and digestive tract.
  7. The presence of vitamin E in mustard greens in significant amounts is excellent for taking care of skin and hair by giving you healthy skin and lustrous, strong hair.
  8. Mustard greens have considerable value in treating a number of disorders, like gout, sciatica, menopause symptoms, neuralgia, asthma, bronchitis, pneumonia, bruises, tendonitis, flu, common cold, eruptive sores and boils.

Ref. http://www.foodofy.com/mustard-green-nutrition-facts.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.

Palak stir fry

~ saanjhachullha ~ 1 Comment

Saag paneer

Stir fry Saag paneer / Spinach with cottage Cheese

Cook this simple , delicious super quick Saag paneer / Spinach with cottage Cheese recipe. It is a healthy, delicious Spinach /Saag salt and red chili powder recipe. Serve the Saag paneer /  Spinach with cottage dish with roti or parathas.

 

Preparation Time : 1o-15 minutes

Cooking time : 8-12 minutes

Cuisine: Indian, North Indian

Course: Main Course-Veg

Level Of Cooking : Easy

Servings : 4

Ingredients:

  • 750 gms palak saag /spinach , finely chopped
  • 150 gms paneer pieces cottage cheese/ paneer
  • 1/4 tsp Asafetida / hing
  • 1 /2 tsp Red chili powder / or to taste
  • 2/3 tsp level salt / or Salt to taste
  • 2 tbsp Olive oil / or any cooking oil

Method:

Step 1.

Wash well spinach / palak saag and drain it. Chop spinach/ palak saag finely and keep aside.

Step 2.

In a wok / jadahi / heavy bottom pan heat oil , add Asafetida / hing powder sauté until light golden brown.

Step 3.

Add chopped spinach, salt, chili powder , cover and cook on low flame for 8-10 minutes till spinach / palak saag is cooked.

Step 4.

Grate cottage cheese / paneer add it to the spinach / palak saag , mix and cook on low heat for a minute more.

Step 5.

Serve hot with Indian breads of choice !

What is Cottage Cheese/ Paneer?

Cottage cheese (paneer) is a mild flavored cheese curd dairy product that is prepared from loosely packed cow’s milk. It is prepared by allowing milk to curdle and then draining it almost completely. The milk is curdled by adding lemon juice, vinegar or chemical enzymes. Milk goes bad quite often and curdles naturally. In such cases too, people often use the curdled milk to prepare cottage cheese. It is not pressed after draining however, so the curd that is retained is not compact. This curd that is left behind is then washed or rinsed out to get rid of the acidic content that is normally present in curd. The product that is left behind is a sweet curd cheese. Cottage cheese prepared in this manner has a bland and mild taste, making it a great addition to various types of food as it brings out the flavor in other ingredients.

Cottage cheese can be found in different styles and may differ slightly depending on the different types of milk that it may be prepared from, with different fat levels or there may also be some variation because of the method of preparation. Cottage cheese may also be sold as chunks, not in the loosely packed curd form and this kind of cottage cheese is produced by pressing cottage cheese to get rid of all of the whey. Like milk, cottage cheese is a perishable food and should be consumed within a week to ten days of preparation.

Something about paneer: Paneer is a fresh and delicate cottage cheese made from whole milk in India. Paneer is rich in nutrients and making it involves long and complicated procedures.
Cottage cheese can be found in different styles and may differ slightly depending on the different types of milk that it may be prepared from, with different fat levels or there may also be some variation because of the method of preparation. Cottage cheese may also be sold as chunks, not in the loosely packed curd form and this kind of cottage cheese is produced by pressing cottage cheese to get rid of all of the whey. Like milk, cottage cheese is a perishable food and should be consumed within a week to ten days of preparation.

Health Benefits of Cottage Cheese:

Cottage cheese is often thought of as a dieter’s food because of its nutritional profile. It certainly is a healthy food and is often seen as such because of its high protein and calcium content and low fat content. It is also a good source of numerous other nutrients and is extremely easy on the digestive system.

Protein Rich: Cottage cheese is a great source of protein and it’s not surprising that most nutritionists recommend the inclusion of cottage cheese as an important ingredient in almost any vegetarian diet. The exclusion of meat from your diet significantly affects protein intake and increasing cottage cheese consumption is one of the best ways to offset this lack of protein in the diet. Just one cup of cottage cheese (226 gm) will give you 28 gm of protein. This means that it will give you 56% of required daily intake of protein.

Most of us are well aware of the importance of protein, but we often tend to regard it as not entirely necessary. However, this couldn’t be less true. As one of the essential nutrients, protein is absolutely vital for our health and wellbeing. Protein is especially important for bodybuilding, fitness and sports enthusiasts, as protein is essential for muscle growth and repair. It is also extremely important during pregnancy, as protein drives fetal development and brain growth.

Diabetes Friendly: Cottage cheese is low in carbohydrates and high in protein, making it a great addition to any diet for diabetics. It is even listed as a healthy food choice by the American Diabetes Association because the low carbohydrate content and protein dense food ensures that energy is released into the body slowly, without causing any of the spikes in blood sugar levels. This also means that unlike certain high energy foods it doesn’t just give you a sudden burst of energy that peaks and falls just as quickly. While a cup of cottage cheese gives you 28 gm of protein, it contains just 6 gm of carbohydrates.

Satiating: The low-carb and high protein profile of cottage cheese also makes it a great health food for anyone with a weight problem that stems from overeating or from snacking on unhealthy foods. The slow release of energy from this protein dense food ensures that you get adequate energy without the sudden bursts in energy levels characteristic of other high energy foods. This makes it a good addition to your diet as a ‘between meal’ snack to satiate your hunger and prevent you from binging on junk foods.

Skeletal and dental health: Cottage cheese is also an excellent source of calcium making it a healthy food choice for everyone. While problems like osteoporosis that are associated with calcium deficiency or inadequate calcium intake usually set in later in life, calcium intake during childhood and youth has a considerable impact on bone health later in life. Try and include more cottage cheese in your diet, especially if you don’t consume much milk and other milk products.

Weight Loss: Cottage cheese is also a great source of conjugated linoleic acid or CLA. CLA forms when the chemical composition of linoleic acid gets altered by bacteria. There are claims that CLA offers a variety of health benefits such as increasing body metabolism and promoting weight loss, cholesterol lowering effect and cancer risk reduction. Unfortunately, most good sources of CLA like beef, lamb and veal also contain excessive amounts of fat. Butter, another source of CLA is also high in saturated fats. Cottage cheese is therefore a healthier source of CLA, especially if you are a vegetarian.

Keep in mind, that none of these claims about the efficacy of CLA have been substantiated with evidence so far.

 Ref. http://www.medindia.net/patients/lifestyleandwellness/health-benefits-of-cottage-cheese.htm

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.

Suji Methi crackers

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Suji methi namak pare 1Suji Methi crackers

Hi friends! here is a quick and easy to do recipe of  a healthy snack for you all enjoy.

Ingredients:

  • 1 cup all purpose flour / maida
  • 1 cup semolina/ Suji
  • 3 tbsp Kasuri methi
  • 1 tsp salt
  • 1/4 cup olive oil or any other cooking oil
  • 1/2 cup cold water, to make the dough
  • Oil – for deep frying

Method:

 Step 1.

Soak the kasuri methi in half cup of water for 30 minutes.

Step 2.

In a mixing bowl take all purpose flour / maida, Suji / semolina, and salt together and rub the 1/4 cup oil in lightly so that the mixture resembles breadcrumbs.

Step 3.
Add soaked kasuri methi along with the water it was soaked in, knead into a stiff dough adding gradually required amount of water.

Step 4.

Cover the dough and set aside for at least 15 minutes.

Step 5.

Divide the dough into 28 equal portions. Make tiny smooth balls and roll out the dough gently into a 1/4 cm in thick circles each. Prick with a fork all over the surface.

Step 6.

Heat the oil in a wok /kadhai till a tiny piece of dough dropped in, rises to the top at once. Then, put in as many six discs or as will fit in comfortably.
Step 7.

Reduce the heat to medium flame, turn occasionally. Fry till light golden brown on both sides.
Step 8.
Lift out and place on absorbent paper Kitchen towel. Fry the rest similarly.

Step 9.

Cool and store in an airtight container.

Health benefits of Kasuri Methi:

Used as an accent flavor for curries and meat, kasoori methi are fenugreek leaves used in Indian cooking. Their taste is a cross between celery and fennel with a bitter bite. Although used in small amounts, kasoori methi may help you get more fiber, calcium and iron.

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.

Baghare baingan / spice stuffed baby brinjals

~ saanjhachullha ~ 1 Comment

Baigan Baghare 1Andhran Baghare baingan

Brinjals/ Egg plant are known as baingan in Hindi. This vegetable is known as the king of vegetables. Brinjals/ Egg plant  are high on nutrients, and have many health benefits and therefore it should be consumed at least once a week.Well cooked Brinjals/ Egg plant is very delicious.

Hi friends ! Brinjals/ Egg plant are good for weight loss as they are low in calories. Brinjals/ Egg plant are also rich in fiber which helps in  the feeling full for longer period and prevents us from overeating. Here is a very tasty yet easy to cook recipe for an awesome result! Baby Brinjals/ Egg plants stuffed with spice mix and cooked on slow fire.

Preparation Time : 15 minutes

Cooking Time: 20 minutes

Curse: Main Indian, Vegetable dish

Cuisine: Indian , Andhra pradesh

Serves : 6
Ingredients:

  • 250 grams baby brinjals/ egg plant / baingan
  • 2 medium size onions, chopped into small pieces
  • 12 pods Garlic, mashed well
  • 1 tsp Ginger , finely grated
  • 2 tsp Coriander powder
  • 1/2 tsp Turmeric powder
  • 1/2 tsp Red chili powder
  • 2 tsp Sesame seeds /til
  • 2 tbs Peanuts
  • 1 tsp Cumin seeds
  • 1 tsp Poppy seeds /khuskhus
  • 2 tbsp Dry coconut /copra, finely desiccated
  • 1/2 tsp Fenugreek / Methi seeds
  • 1 level tsp Salt / or to taste
  • 1 tsp sugar
  • 3 tsp Tamarind pulp
  • 1 sprigs Curry leaves
  • 4 tbsp Olive oil

Method:

Step 1.

Wash thoroughly baby brinjals/ egg plant / baingan and slit the brinjals, lengthwise, into four, but leave the stems on, so the eggplants remain joined at the stem. Keep aside.

Step 2.

In a heavy bottom pan /wok /kadahi dry roast cut onions till they turn light golden brown. keep aside for cooling.

Step 3.

In a heavy bottom pan dry roast together cumin seeds, coriander powder, sesame seeds, peanuts,  poppy seeds, dry coconut and fenugreek seeds till they begin to give out a nice aroma, stirring continuously on medium to low flame. Switch off the stove ,cool the roasted spices.

Step 4.

In a grinder take together roasted onions, roasted spices, ginger, garlic, salt, turmeric powder, red chili powder and  sugar and grind to a very fine paste.

Step 5.

Add tamarind pulp to the spice paste and mix well. Stuff  each baby brinjals/ egg plant / baingan with this spice paste  and keep the left over spice paste aside.

Step 6.

In a heavy bottom pan / wok / kadahi heat olive oil add curry leaves and sauté for a few seconds. Gently slid in the stuffed brinjals and sauté for about ten minutes on medium flame.

Step 7.

Add the left over spice paste to the sauteed baby brinjals/ egg plant / baingan and mix gently. Add one cups of water, bring it to a boil. Reduce the heat to low flame cover and cook till the baby brinjals/ egg plant / baingan are fully cooked.

Step 8.

Serve hot. An excellent accompaniment to boiled white rice or any Indian bread of choice!

Health benefits of Brinjals / egg plant / Baingan :

Prevent cancer

Fibre and antioxidants are just two of the nutrients that make brinjal a food that can keep cancer at bay.

Great for weight loss

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 promoting the feeling of satiety which means that eating a small serving will make you feel full and prevent you from overeating.

Prevent heart disease

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

Controls blood pressure

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

Good for diabetics

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

Lowers cholesterol in the body

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

Gives your skin a natural glow

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

Good for your brain

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

Help you to quit smoking

Apart from these benefits, brinjal is also known to have nicotine and thus helps in quitting tobacco. However, you’ll have to eat 10 kg of the vegetable to get as much nicotine into your body as a cigarette.

Tips you should follow while incorporating brinjal in your diet

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

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

Nick’s kitchen medical Disclaimer:

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

 

Moong Dosa /Pesarattu

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Dosa MoongMoong Dosa /Pesarattu

Prep time: Soaking overnight

Cook time: 5-6 minutes

Course: Breakfast

Cuisine: Indian, Andhra Pradesh

Serves: 4

Makes: 6-8 Dosas

Hi friends! Here is one more recipe for healthy breakfast. Dosa is one of the most popular Indian breakfast. There are many varieties of Dosas . Dosa is like a pancake. This recipe of Moong Dosa or Pesarattu is a healthy and delicious breakfast recipe of Andhra Pradesh. It can be served with Upma.

Ingredients:       

  • Cup Moong sabut / Green gram whole/ pesalu
  • 1/2 cup rice flour
  • 1 medium size onion, finely chopped
  • 1 green chili finely chopped
  • 1 tsp ginger, finely grated
  • 1/8 tsp Asafetida / hing
  • 1 tsp cumin seed / jeera
  • 1 tbsp cilantro / coriander
  • 1/2 cup olive oil / or any other cooking oil for frying dosas

Method:

Step 1.

Wash Moong sabut / Green gram whole well. Soak the Moong sabut / Green gram whole overnight in 500 ml water.

Step 2.

Grind the soaked and drained Moong sabut / Green gram whole , asafetida, green chili, ginger, coriander leaves, salt with some water into a thick smooth paste. Remove the batter in a mixing bowl.

Step 3.

Add the rice flour to the batter and mix well.

Step 4.

Place a non-stick tava / griddle over medium flame. Grease the non-stick tava / griddle lightly. Test by sprinkling a few drops of water on it if water sizzles right away non-stick tava / griddle is ready for making dosa.

Step 5.

Pour a ladle full of the batter mixture onto the non-stick tava / griddle and spread evenly with the back of the ladle, about six to eight inches in diameter.

Step 6.

Sprinkle some of the finely chopped onions, green chilies and coriander leaves. Drizzle oil at the sides and in the center. When the batter begins to dry a bit, gently pour one tsp of oil over and around it again. Wait for about 20-30 seconds, then flip the dosa using a spatula.

Step 7.

Press the dosa very gently with the spatula all around to ensure even cooking, when dosa is golden brown on both sides. Flip it over again and add a big spoonful of mixed vegetable upma in the center of the dosa /pesarattu, fold it once with the help of spatula and remove from non-stick tava / griddle, slide it gently on a plate.

Step 8.

Sprinkle some water on the non-stick tava / griddle, and repeat this process for making the remaining dosas /pesarattus. This batter gives approx 6-8 Dosas /pesarattus.
Step 9.

Serve hot. Coconut / cilantro/ coriander chutney is an excellent accompaniment to this dosa .

Dosa, Dos and Don’ts for best results:

Do use a moderately hot griddle/ tava for dosas
Do use a grinder / blender for the batter
Do place the batter in 70-80 degrees F for fermentation
Don’t start making dosas using chilled batter
Don’t make dosas on an unseasoned griddle/ tava
Don’t use poor quality rice and dal
Health benefits of Green Gram or Moong whole /sabut:

Green Gram or Green Moong: A Superfood for Weight Loss and Much More

Here is a super food I really love and enjoy not only because it keeps me full but it also helps me lose weight. It has many properties that are beneficial for us especially when we are starving ourselves in the name of being on diet.

Yes, I am taking about the good old Green Gram or Green Moong. We can have it in many forms. We can soak it and make a healthy dal to have with roties or brown rice, we can sprout it and make a healthy salad from it. There is also one interesting way that I doubt most are not aware of; we can dry roast the dal and dry grind it into flour to make some healthy and tasty roties/ parathas or wet grind it to make healthy versions of dosa, idli or uttapa.

Now here are some reasons why you should give so much thought to Green Moong:

  1. It’s loaded with Goodies: It is rich in Vitamin A, B, C and E and also in many minerals including iron, calcium, and potassium. Not to forget it is a powerful source of vegetarian protein.
  2. It good to Shed Some Unwanted Weight: It is considered a healthy weight loss food as it is a low fat food rich in proteins and fibre. It curbs cravings and keep us full for a long time. It detoxifies the body and benefits the metabolism as well as immune system.
  3. It’s good for the Heart: It helps to lower the high cholesterol level in the blood system. Regular intake of Green Moong reduces bad cholesterol and improves the flexibility of arteries and veins. It also regulates the blood pressure.
  4. Keeps a check on the Blood Sugar Level: Green Moong is full of complex carbohydrates in form of high fibre, which aids digestion. Complex carbs also stabilizes blood sugar and controls its sudden rise after meal, while keeping body’s energy at a balanced level. Green Moong can be highly beneficial for people having a high blood sugar level.
  5. It’s Anti-fungal, Anti-bacterial and Anti-Cancer: Green Moong contains Vitamin B-1, Vitamin C and Vitamin B-6 (pyridoxine). Regular consumption of diets rich in Vitamin-B6 help you develop resistance against contagious agents that cause diseases. As per Ancient Chinese medicine it also contains anti-cancer properties.

It’s Amazing for Skin:

Moong bean dry grinded powder serves as an effective facial scrub or face mask. It makes skin smooth and youthful while minimising skin problems like acne, spots, tan or wrinkles. It is mild enough to be used as a daily face cleansing agent. For dry skin add milk or cream or honey to it. For oily skin add rose water or tap water to make a paste. Apply a thin layer and wash off when it dries. You can add a pinch of turmeric powder for a natural glow.

Ref. http://www.thevibrantwriter.com/green-gram-or-green-moong-a-superfood-for-weight-loss-and-much-more/

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

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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.

Instant Moong Dal

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Panch DalInstant Moong Dal

Moong dal /green gram husked is packed with protein and low on carbs,  and is one of the best sources of protein for vegetarians . It is part of all most all  Indian vegetarian menus, it is tasty and filling.

Hi friends ! Here is a recipe for you, “Instant  moong dal”, plain, simple, spiced lentil, very healthy and delicious and Moong dal is a dieter friendly dal too! This type of dal has minimal calorie and is a rich source of iron and potassium..

 Recipe cook time: 5 -7 minutes

Course: Main

Serves: 4

Ingredients:

  • 1/2 cup moong dal /yellow dal / husked
  • 12 cloves garlic , finely chopped
  • 1 tbsp ginger , finely grated
  • 1/2 tsp turmeric/ haldi powder
  • 1 level tsp Salt / or to taste
  • 1 tsp cumin seeds /jeera
  • 1 tbsp lemon juice
  • 1 tbsp Ghee/ butter
  • 1/2 tsp red chili powder
  • 1 medium size onion, finely chopped
  • 1 tbsp Cilantro /Coriander , finely chopped

Method:

Step 1.

Wash moong dal very well, keep aside with 500 ml water.

Step 2.

On a high flame in a pressure cooker take washed moong dal with 500 ml of water, add ginger, red chili powder, turmeric powder, salt and chopped garlic. Close the lid. The moment full pressure is formed, switch off the stove.

Step 3.

When pressure cooker cools down to room temperature, open the lid blend the dal mixture and keep aside.

Step 4.

In a pan heat butter/ ghee, add cumin seeds. When cumin starts crackling add the seasoning to the blended dal. Bring it to boil.

Step 5.
Add lemon juice mix well and garnish with coriander leaves. Serve hot with boiled rice or any Indian bread of choice!

Health benefits of Moong dal/ green gram husked:

1.It is good source of protein and dietary fiber.
2.It is low in fat and rich in potassium ,calcium and B complex vitamins.
3.It is easy to digest and not like other pulses which are heavy for digestion.
4.Dietician always recommend to eat fibrous lentils at least three times a week.
5.The fiber in these lentils help to decrease high cholesterol.
6.Mostly this dal is cooked for sick persons in home.

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.

Kamal Kakdi /Lotus stem Koftas/ dumplings

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lotus root            Kamal Kakadi Kofte 2

Kamal Kakdi /Lotus stem Koftas/ dumplings

Lotus root, known as renkon in Japan and Lián ou in Chinese, hold a special place since older times in their cultures. The roots as well as lotus seeds, raw or cooked, have found application in variety of oriental recipes in East, Southeast Asian, and Pacific regions.

To prepare, break the root at nodal intersections into individual parts. Wash it thoroughly in cold running water before use. Trim the ends. Peel its inedible outer tough skin using a paring knife to expose ice-white, daikon (radish) like flesh underneath. It can be cut into cubes, or chopped to fine sticks in a ways desired as in other vegetables. Rinse the slices immediately in the vinegar or acidulated (lemon) water to prevent from discoloration.

Hi friends! today I have prepared Kamal Kakdi /Lotus root Kofte/ dumplings. It is a tasty, nutritious and easy to make curry.

Kamal Kakdi /Lotus root Kofte/ dumplings

Cooking time : 20-25 minutes

Servings : 4

Cuisine: Indian

Course: Main Course-Veg

Level Of Cooking: Easy

Ingredients:

For koftas / dumplings

  • 250 grams Lotus leaves cleaned grated and soaked in water
  • 2 medium Potatoes , boiled peeled, grated
  • 1 medium size Onion, finely grated
  • 1 level tsp Salt / or to taste
  • 1 ” ginger piece , finely grated
  • 1/4 tsp Red chili powder
  • 4 tbsp Gram flour /besan/ chick pea flour
  • 1 tbsp Corn flour
  • Oil to deep fry

For Gravy

  • 2 medium size Onions, grated
  • 2 medium size Tomatoes, grated
  • 2 ” piece Ginger, finely grated
  • 15 cloves of Garlic, minced
  • 1/2 tsp Turmeric powder
  • 3 tsp Coriander powder
  • 1 tsp roasted cumin powder
  • 1/2 tsp Red chili powder
  • 2 tbsp Cilantro/ coriander, finely chopped
  • 1 level tsp Salt / or to taste
  • 1 tsp corn flour
  • 1/2 tsp Garam masala powder
  • 1 tbsp Olive Oil

Method :

For lotus stems/ kamal kakdi koftas or dumplings:

Step 1.

Wash lotus stems/ kamal kakdi well. Scrape lightly each lotus stems/ kamal kakdi. Grate the lotus stems/ kamal kakdi in a mixing bowl.

Step 2.

Add boiled ,peeled and grated potatoes into the same mixing bowl with grated stems/ kamal kakdi bowl. Add salt, ginger, red chili powder, gram flour and corn flour and mix well. Shape into small balls and keep aside.

Step 3.

Heat sufficient oil in a kadai, slide in gently the stems/ kamal kakdi balls and deep fry on medium heat till golden. Drain on a paper kitchen towel to remove excessive oil.

For Gravy

Step 4.

To make gravy heat oil in a non stick pan. Add onions and sauté till translucent and light golden brown.

Step 5.

Add grated ginger, garlic paste and mix and fry for 1-2 minutes. Add turmeric powder, coriander powder, roasted cumin powder, red chili powder mix well and sauté for few seconds.

Step 6.

Add tomato puree and mix and continue to sauté. Add 1/2 cup water and mix. Sauté, stirring, till oil begins to separate. Add 2 cup water and mix.

Step 7.

Mix Corn flour in 4 tbsp water till lump free. Add this to the gravy and cook till the corn flour gets cooked and blended.

Step 8.

Drain kofte / dumplings and add to the gravy and simmer for a few minutes. Add coriander leaves, salt, garam masala powder and mix. Cover, reduce heat, cook for 7-8 minutes.

Step 9.

Serve hot garnishing with finely chopped coriander/ cilantro.

Health benefits of Lotus root:

  • 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

Selection and storage

Lotus root (renkon) harvest begins by August and last until fall. Traditionally, farmers sink thier legs in knee-deep ponds and try to feel for the rhizome guiding their toes, which are then dug out by hand. Southeastern region of China and lake Kasumigaura in Ibaraki prefecture in Japan are known for renkon production.

From a distance, lotus rhizomes appear as big size bananas arranged in sausage pattern. While buying, look for clean, firm roots with smooth unblemished skin. Fresh roots are readily available year-round in major cities in the USA. One can also buy sliced, canned, and freeze-dried roots in the supermarkets or Japanese and other Asian stores.

Once at home, place the roots in cool, dark place away from humidity for 3-4 days. Uncut rhizomes can stay fresh for up to 2 weeks inside the refrigerator.

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.

Oats Dosas

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Oats Dosa 1

Oats Dosa

Hi friends ! Doasas are crispy savory pancakes/ crepes from South India is a staple food in its home region. In entire country too, Dosas are hugely popular. Instant dosas always come handy when nothing is preplanned for breakfast. There are many instant version dosas, my oats dosa recipe is easier to make than you think ! The good thing about these dosas is that they are thin and crisp and are delicious and healthy for you.For complete range of various breakfast options do check out my recipe menu.

VARITIES OF DOSAS: There are more than hundred different varieties of Dosas in India with a brilliant blend of taste, flavors, nutritional balance and seasonings. Oats dosas are special Dosas in this catagory and make healthy, nutritious breakfast or  great all time snacks! There are many instant version dosas, my Oats Dosa recipe is easier to make than you think !This recipe of Oats dosa is simple, easy,instant and gluten-free recipe. Once tasted, will definitely become hot favorite!

Ingredients:

  • 1 cup white oats, I used Quaker’s quick white oats
  • 1/2 cup rice flour
  • 1 carrot, finely grated
  • 1/2 cup yogurt , whisked well
  • 1 pinch asafetida
  • 1 tsp cumin seeds
  • 1 green chili, finely chopped
  • 2″ ginger piece,finely grated
  • 1 tsp salt / or salt to taste
  • 2 tbsp cilantro/ coriander, finely chopped
  • 1 1/2 cup water
  • 2 level tsp ENO fruit salt,Regular / 1 small pouch
  • 3 tbsp Olive oil

Method:

Step 1.

Make fine powder of oats in a grinder, keep aside.

Step 2.

In a mixing bowl take the powdered oats, rice flour, salt, asafetida, cumin seeds  and whisked yogurt, mix the ingredients well. Gradually add water as needed to make batter consistency of dosa/ pancake mix. Set aside for about ten minutes.

Step 3.

Add green chilies, finely chopped cilantro /coriander, grated carrots, add  ENO fruit salt mix it well, batter will become little frothy.

Step 4.

Place a non-stick tava / griddle over medium flame. Grease the non-stick tava / griddle lightly. Test by sprinkling a few drops of water on it if water sizzles right away non-stick tava / griddle is ready for making dosa.

Step 5.

Pour a ladle full of the batter mixture onto the non-stick tava / griddle and spread evenly with the back of the ladle, about six to eight inches in diameter.

Step 6.

When the batter begins to dry a bit, gently pour one tsp of oil over and around it. Wait about 20 seconds, then flip the dosa using a spatula.

Step 7.

Press the dosa very gently with the spatula all around to ensure even cooking, when dosa is golden brown on both sides, fold it once with the help of spatula and slide it gently on a plate.

Step 8.

Repeat this process for the remaining dosas.

Step 9.

Serve oat dosa hot. The best accompaniments with the Oats Dosas are coriander/ coconut/ curry leaves or tomato chutney.

Note:

  • The key for the perfect and crisp lacy dosas lies in the consistency of batter, so please stick to the measurements provided in the recipe.
  • Mix the batter well before use.
  • The tawa / griddle used to prepare dosas, preferable should be flat an iron or non-stick tawas work best, use a properly heated tawa /griddle ( not cold , not too hot) for best results.
  • For the instant dosas pour the batter mixture onto the tawa / griddle and spread in a circular way evenly with the back of a ladle, about six-eight inches in diameter.
  • Dosas are best when eaten hot. Cold Dosas turn soggy and become slightly sticky.
  • For complete range of various chutney options do check out my recipe menu.
The Benefits of Eating Oatmeal Every Morning :
Whole Grain

Oatmeal is a whole grain, and eating whole grains can lower your risk for several diseases, including high blood pressure and type 2 diabetes. Oatmeal also contains lignans, a plant chemical that has been found to prevent heart disease. The food label on your package of oats should list one ingredient: whole grain oats. Avoid prepackaged oatmeal that may be high in both sodium and sugar and lower in beneficial fiber. The Dietary Guidelines for Americans 2010 recommends eating whole grains to reduce your risk of cardiovascular disease. In addition, whole grains such as oats are a source of iron, magnesium and B vitamins.

Lower Cholesterol

Eating oatmeal can lower your cholesterol, especially your LDL, or “bad” cholesterol. If you’ve been diagnosed with high cholesterol, consider adding oatmeal to your daily menu. MayoClinic.com even recommends oatmeal as one of the top five foods to eat to improve your cholesterol numbers.

Lower Weight

Oatmeal is a source of fiber. That means when you eat oats for breakfast, you’re going to feel full for a long time. Breakfast foods high in sugar and fat can make you feel full for a brief period, but then you’re hungry again. A breakfast smoothie, consisting of blended oats, fruit and ice, can satisfy your hunger easily until lunch.

Oatmeal Options

If you’ve tried oatmeal before and didn’t like it, reconsider. Combining fruit or nuts with your oats while they’re cooking adds more nutrients. Spices like cinnamon and nutmeg give great flavor to your oats. Limit any sugars and let the natural flavor of the fruits and spices take over. Blend your oats with different fruits into a healthy oatmeal smoothie. Because oatmeal is such a beneficial food, try to find a different way to eat it every day.

 

Nick’s kitchen medical Disclaimer:

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

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Broccoli Salad

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Brocolli salad.JPGBroccoli Salad

Preparation Time : 10 minutes

Cooking time : 10 minutes

Cuisine: Fusion

Course: Salads

Level Of Cooking: Easy

Servings : 4

Ingredients:

  • 1 small head Broccoli
  • 1 small size potato boiled and cut into tiny cubes
  • 1/2 cup walnut kernels
  • 1/2 tsp sugar
  • 1 tsp Dijon’s mustard paste
  • 1/2 tsp salt / or Salt to taste
  • 6 cloves Garlic , crushed
  • 4tbsp extra virgin Olive oil
  • 1 tsp apple cider/ Vinegar
  • 1 tsp red chili flakes
  • 1 1/2 tbsp fresh lime juice
  • 2 tbsp Sesame/ Til seeds , toasted

Method :

Step 1.

Remove the broccoli florets keeping the stems . Cut each floret vertically into halves.

Step 2.

Boil 4 cups water in a pan, add broccoli florets and salt , leave the florets in hot water foe 5-7 minutes.

Step 3.

Remove the broccoli florets from the hot water and refresh in ice cold water. Drain the water and keep the florets aside .

Step 4.

Take walnuts in a small microwave proof bowl, add 1 cup of water. Microwave it for two minutes. Take out keep aside to cool.

Step 5.

Take a boiled potato, cut it into tiny cubes, keep aside.

Step 6.

For the salad dressing, take extra virgin olive oil in a mixing bowl, add crushed garlic cloves, apple cider/or vinegar, salt, sugar, mustard paste, fresh lime juice and red chili flakes and mix well.

Step 7.

In a mixing bowl take broccoli florets, potato cubes, walnut kernels and add the prepared salad dressing and mix well.

Step 8.

Transfer the salad into a serving bowl. Just before serving sprinkle toasted sesame seeds on top and serve .

two heads of broccoliBroccoli belongs to the cruciferous vegetable family, which includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga and turnips. These nutrition powerhouses supply loads of nutrients for little calories.

Possible health benefits of consuming broccoli:

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

Fighting cancer

Eating a high amount of cruciferous vegetables has been associated with a lower risk of cancer; namely lung and colon cancer. Studies have suggested that sulforaphane, the sulfur-containing compound that gives cruciferous vegetables their bitter bite, is also what gives them their cancer-fighting power.

Another important vitamin that broccoli contains, folate, has been shown to decrease the risk of breast cancer in women. Adequate intake of dietary folate (in food) has also shown promise in protecting against colon, stomach, pancreatic and cervical cancers. Although the mechanism of protection is currently unknown, researchers believe that folate’s protective effects have something to do with its role in DNA and RNA production and the prevention of unwanted mutations. There is no evidence that folate in supplement form provides the same anti-cancer benefits.

Improving bone health

Poor vitamin K intake is linked with a high risk of bone fracture. Just one cup of chopped broccoli provides 92 micrograms of vitamin K, well over 100% of your daily need. Consuming an adequate amount of vitamin K daily, improves bone health by improving calcium absorption and reducing urinary excretion of calcium.7Broccoli also contributes to your daily need for calcium, providing 43 milligrams in one cup.

Looking younger

The antioxidant vitamin C, when eaten in its natural form (in fresh produce as opposed to supplement form) can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture.Many people automatically think of citrus fruit when they think of vitamin C, but did you know that broccoli provides 81 milligrams in just one cup? That is more than what you need in an entire day.Vitamin C plays a vital role in the formation of collagen, the main support system of the skin. Vitamin A and vitamin E are also crucial for healthy looking skin, both of which broccoli provides.

Improved digestion and natural detoxification

Eating foods with a natural fiber like broccoli can prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer. Adequate fiber promotes regularity, which is crucial for the daily excretion of toxins through the bile and stool. Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.

Protection from chronic disease

According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.

Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.

 Tips:

Fresh, young broccoli should not taste fibrous, woody or sulfurous. To make sure you get the best tasting broccoli, store the unwashed vegetable in loose or perforated plastic bags in the crisper drawer of the refrigerator. Only wash broccoli right before eating, as wet broccoli can develop mold and become limp.

Broccoli left at room temperature becomes fibrous and woody. You may not be able to tell by looking, but the flavor of broccoli continues to diminish the older it gets.

 

Ref.http://www.medicalnewstoday.com/articles/266765.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.

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Baigan/Brinjal / Aubergines Stir fry

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Brinjal Fry AndhranBrinjal / Aubergines Stir fry

Cooking With Brinjals / Aubergines /Eggplants:

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

Hi friends !

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

Preparation Time : 5-6 minutes

Cooking time : 15-20 minutes

Cuisine: Indian, Andhra pradesh

Course: Main, Vegetables

Cooking Level : Easy

Servings : 4

 Ingredients:

500 gms. Long Brinjals, Cut into Vertically Long Pieces

1/4 tsp Turmeric

2/3 tsp Salt

For masala / Paruppu podi :

2 tsp Coriander powder

1/2 tsp Cumin Seeds

1/2 tsp Fenugreek Seeds

2 Red Chilies, whole

2 tsp black gram dal / udad dal

2 tsp Chana Dal/ bengal gram dal

3 tbsp Olive Oil or / any cooking oil of choice

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

Serve hot with steamed rice or Indian breads of choice !

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

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

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

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

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

Health benefits of Brinjals / Aubergines /Eggplant :

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

Heart health

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

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

Blood cholesterol

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

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

Cancer

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

Cognitive function

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

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

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

 Nick’s kitchen medical Disclaimer:

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

 

Gram Flour/Besan Uttpam

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Besan Dosa with cheese 1

Gram Flour / Besan Uttapam

Gram flour, also known as garbanzo bean flour, chickpea flour, or besan, is a pulse flour made from ground chickpeas. Used in many countries, it is a staple ingredient in Indian, Pakistani, Nepali and Bangladeshi cuisines.

Hi friends! Gram Flour / Besan Uttapam is a tasty dish for breakfast or as a snack. This recipe is easy and quick to prepare and can be served with coriander / cilantro chutney. It is a favorite dish of the family for breakfast, folded with cheese.

Ingredients:

  • 1 cup gram flour / besan
  • 150 gms fresh cottage cheese / paneer, grated
  • 1/4 cup rice flour
  • 1/4 tsp baking soda
  • 1 level tsp salt
  • 1/2 cup water
  • 1/2 tsp Ajwain / Carom seeds
  • 1/2 tsp red chili powder
  • 2 tsp coriander powder
  • 1 tbsp cilantro / coriander leaves, finely chopped
  • 6 tbsp of oil to cook

Method:

Step 1.

Grate the the cottage cheese/ paneer and keep aside.

Step 2.

In a mixing bowl take Gram Flour / Besan, rice flour , add salt, baking soda, carom seeds, coriander powder, red chili powder slowly add water mix to make a smooth batter. The mix consistency of pancake batter or Dosa batter.

Step 3.

Take  a non-stick pan /tava and place on medium flame. To check the heat level required, test by sprinkling a few drops of water on it. Water should sizzle right away.

Step 4.

Pour about 1 ladle of the batter onto non- stick pan / tava stick and spread evenly with a back of ladle. Starting from the center, with spiral movement spread the batter outward evenly to form a circle about 6″ in diameter.

Step 5.

Immediately after spreading the batter onto non-stick pan /tava , spread evenly two tbsp grated cottage cheese/ paneer, 1 tsp finely chopped cilantro / coriander leaves on the dosa.

Step 6.

When batter starts to dry a little, slowly spread little cooking oil over and around it. After 30 seconds; flip the uttpam using a flat spatula. Press the uttpam lightly all around with the spatula to make the cheese and uttpam cook evenly until crisp and golden brown on both sides.

Step 7.

Repeat the process for the remaining uttpam. Serve uttpam hot with cilantro / dhania / coriander chutney.

Note:

Quick spread of the batter on hot non-stick pan / tava, will make the spreading easier and will give better results.

Health benefits of Besan/ 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.

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.

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Stuffed Bitter gourd /Karela -2

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Bitter gourd stuffed 2Stuffed Bitter gourd /Karela -2

bitter-melons in a vine

Bitter gourd /Bitter melon / Karela is one of popular edible pod vegetable in many Asian countries. It is grown widely as a field crop as well as backyard vegetable and, in fact, is among the most bitter tasting of all culinary vegetables.bitter-melons in a vine. Bitter gourds hanging down in a vine. This variety commonly found in Indian subcontinent. Noted for pointed ends. Bitter melon is a temperate/tropical vegetable probably originated in South-East Asia. Like in other members of the Cucurbitaceae family, it too is a fast-growing, trailing or climbing vine with thin stems and tendrils which require trellis to support their climbing vines.Bitter gourd pods are characterized with soft lengthwise ridges and uneven pebbly surface. Depending up on the cultivar type, its immature pods can be light to dark green and have oblong or oval shapes with a pointed tip at the blossom end. Internally, the flesh is white with rough edged seeds, somewhat similar to ridge gourd seeds in appearance. As the fruits begin to mature, they gradually become hard, turn yellow or brown in color.

Hi friends! Bitter gourd / Karelas stuffed with fresh Indian spices is irresistible. The spicy onion masala stuffing works wonders with Bitter gourd / Karelas. The stuffed Bitter gourd / Karelas are best enjoyed with Indian breads.

Preparation Time: 30 minutes

Cooking Time: 30 minutes Approx.

Servings : 3

Level Of Cooking : Easy

Cuisine: Indian

Course: Main Course-Veg

Ingredients:
6 medium sized bitter gourd /karela

  • For stuffing the bitter gourd / Karela :
  • 2 big onions, finely grated
  • 1 level tsp salt / or as per taste
  • 1 tsp  cumin seeds /jeera roasted and powdered
  • 2 tbsp coriander /dhania powder
  • 2 tbsp Fennel seeds, powdered
  • 1/2 tsp turmeric powder /haldi
  • 1/2 tsp Red chili powder
  • 1 tbsp dried mango powder /amchur
  • 2 tbsp Mustard oil / or any other cooking oil

For Serving the bitter gourd / Karela :

  • 2 medium size onions, thinly sliced
  • 3 medium size tomatoes, finely chopped
  • 1/2 tsp salt
  • 1/4 tsp turmeric powder
  • 1/4 tsp red chili powder
  • 1 tsp coriander powder
  • 2 tbsp mustard oil / or any other cooking oil

Method :

Step 1.

Wash and with a peeler peel the bitter gourd / Karelas and keep the peel / scrapings aside for using later.

Step 2.

In boiling, water add 1 tbsp salt and put the bitter gourd / Karelas in it. When the bitter gourd / Karelas become a bit softer take them out of the water.

Step 3.

Let the bitter gourd / Karelas cool. With a sharp knife. Slit each bitter gourd / Karela length wise on one side,  if the seeds are big scoop out and discard them.

Step 4.

Mix wheat flour, little turmeric powder and salt apply the mixture inside and out side of the bitter gourd / Karelas and keep asides for 1/2 hour. This will reduce the bitterness of the bitter gourd / Karelas.

Step 5.

For preparing the masala for stuffing the bitter gourd / Karelas:

Heat oil, add grated onions, salt, turmeric, roasted cumin powder, red chili powder, coriander powder and dry mango powder/amchur and cook on low flame till light golden brown.

Step 6.

Take out the mixture from the pan in some other container and let it cool. Stuff this well cooked masala tightly in each bitter gourd / karela. Tie thread all around the bitter gourd / karelas so that the mixture doesn’t comes out from the slit. keep aside.

Step 7.

In a pan take 3 tbsp of oil and heat it. Slide gently all the stuffed bitter gourd /karelas in the pan and fry it on low flame, keep turning the bitter gourd / karelas at regular intervals till it is golden brown. Cover and cook for few minutes.

Step 8.

For Serving the bitter gourd / Karela :

Step 9.

Heat the mustard oil in a non-stick pan add sliced onions, sauté till turns translucent.

Step 10.

Add the tomatoes, bitter gourd scrapings, turmeric powder, red chili powder dry mango powder, salt and coriander and mix well.

Step11.

Sauté till the mixture leaves oil and keep aside. Take out this well cooked mixture in a serving dish and place the stuffed cooked bitter gourd / karelas on this mixture after removing the threads.

Step 12.

Serve hot with any Indian bread of your choice like chapatti, paranthas etc.

Health benefits of Bitter gourd / Karela (Bitter melon) :

  • Bitter melon is very low in calories, carrying just 17 calories per 100 g. Nevertheless, its pods are rich sources of phytonutrients like dietary fiber, minerals, vitamins and anti-oxidants.
  • Bitter melon notably contains phyto-nutrient, polypeptide-P, a plant insulin known to lower blood sugar levels. In addition, it composes hypoglycemic agent called charantin. Charantin increases glucose uptake and glycogen synthesis inside the cells of liver, muscle and adipose tissue. Together, these compounds may have been thought to be responsible for blood sugar levels reduction in the treatment of type-2 diabetes.
  • Fresh pods are an excellent source of folates, carrying about 72 µg/100g (18% of RDA). Vitamin folate when taken by mothers during their early pregnancy time, would help reduce the incidence of neural tube defects in the newborn babies.
  • Fresh bitter melon is an excellent source of vitamin-C (100 g of raw pod provides 84 mg or about 140% of RDI). Vitamin-C is one of the powerful natural antioxidants which helps scavenge deleterious free radicals from the human body.
  • Further, it is an excellent source of health benefiting flavonoids such as ß-carotene, a-carotene, lutein, and zea-xanthin. It also contains a good amount of vitamin-A. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging, cancers and various disease processes.
  • Bitter melon stimulates easy digestion and peristalsis of food through the bowel until it is excreted from the body. Thus, it helps in relieving indigestion and constipation problems.
  • In addition, it is a moderate source of B-complex vitamins such as niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and minerals such as iron, zinc, potassium, manganese and magnesium.
  • Early laboratory tests suggest that certain phyto-chemical compounds in bitter melon might be effective in the treatment of HIV infection.

Ref. http://www.nutrition-and-you.com/bitter-gourd.html
Note:

Bitter gourd / karelas may contain alkaloid substances like quinine and morodicine, resins and saponic glycosides, which may be cause intolerance in some people. Their bitterness and toxicity may be reduced somewhat by parboiling or soaking in salt water for upto 10 -30 minutes.

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.

Chaulai Bhurji /Amaranth Greens

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Amaranth greenChaulai Bhurji /Amaranth Greens

Hi friends! Today I am going to share an extremely nutritious  recipe of Chaulai Bhurji /Amaranth Greens. It has a salty flavor, learn how to make delicious and very easy Chaulai Bhurji/ Amaranth Greens by following the easy steps.

Amaranth, tender-: Amaranthus gangeticus

Names in other Indian Languages: Notya (Bengali) , Chaulai sag (Hindi) , Dantu (Kannada) , Cheera (Malayalam) , Math (Marathi), Thandukeerai (Tamil) , Thotakoora (Telugu)

The word ‘Amaranth’ is derived from the Greek term ‘amarantos’ meaning ‘unwithering’. The term was applied to Amaranth for its hearty characteristics that for the people that used it, came to symbolize immortality. The Hindi term for Amaranth, Ramdana, means God’s own grain. This bountiful seed is grown all throughout India from the high slopes of the Himalayas to the many coastlines of the country. Numerous different Amaranth varieties are grown throughout the country, but the Himalaya region is known as the Amaranth ‘centre for diversity’ for the number of varieties that grow in the region. This crop is also a native species to the Andean region of South America, including Argentina, Peru and Bolivia. In the Andes region it remains widely grown today. This crop has been called ‘Incan Wheat’ because it was a staple food for the Incas, but was used long before this time. Today the grain often goes by the name kiwicha. In North America/Europe where this crop is sometimes sold, it occasionally goes by the name ‘love-lies-bleeding’ due to its bright, fluorescent colour ranges.

Amaranth is a hardy crop, high in fiber. Using amaranth in combination with wheat, corn or brown rice results in a complete protein level as high as the value found in fish, red meat, or poultry. The grain is very easy for the body to digest and so is traditionally eaten during fasts, and given to those who are recovering from illness. Amaranth is consumed as both a vegetable and a grain. The leaves of the plant are frequently used in countries throughout Africa, the Caribbean, China and even Greece in various dishes and stir-frys. In China, it is believed that eating Amaranth greens are great for improving eye sight, and in countries throughout Africa it is recommended by doctors for people with low red blood cell count. The Hills People in India believe they get their strength from the daily consumption of this super grain! Commonly, the grain is popped before it is consumed which is often made into gruel called sattu or laddoos. The grain can further be ground into flour and mixed with other types of flours to make everyday staples like chapatti.

While amaranth may be known as a ‘forgotten food grain’ its taste and exceptional health benefits recognized around the world make it a grain that is still prominent in the lives of people in many different places and should not be soon forgotten!

Ref. http://seedfreedom.in/amaranth-a-himalayan-treasure/

Prep Time:10 minutes

Cook Time :20 minutes

Recipe cook time : 25 minutes

Course : Main

Cuisine : Indian, Uttar Pradesh

Serves : 4

Ingredients

  • 500 gms.Chaulai  /Amaranth Greens
  • 1/2 tsp of turmeric
  • 2 medium size Onions ,finely chopped
  • 1 Green chili, finely chopped
  • 12 Cloves of garlic, finely chopped
  • 1 level tsp Salt/ or salt to taste
  • 3 tbsp Olive Oil or any cooking oil of choice

Method :

Step 1.

Wash and soak in cold water with a pinch of salt for ten minutes.

Step 2.

Drain and finely chop the Chaulai  /Amaranth Greens, keep aside.

Step 3.

Heat oil in a wok /Kadahi /pan, add chopped onions and fry till light golden, add finely chopped garlic saute for twenty seconds or so.

Step 4.

Add  turmeric, chili powder, salt and chopped Chaulai  /Amaranth Greens, stir and cook on low heat till the water dries.

Step 5.

Then fry for a few minutes and remove from heat.Serve with hot chapatti, boiled rice etc.

Note:

Do not add any water to chopped Chaulai  /Amaranth Greens while cooking.

Health benefits of Cholai or Chaulai or Amaranth leaves

– Good source of vitamin A, vitamin C, and folate,thiamine, niacin, and riboflavin

– Good source of minerals eg calcium, iron, potassium, zinc, copper, and manganese

– Regular consumption reduces blood pressure and cholesterol levels.

– Improve antioxidant level.

– Strengthen immunity.

– Saag form helps to cure constipation.

– Blood purifier.

– Drinking 15-20 gm cholai juice reduces swelling in eyes due to heat, reddishness and improves eyesight.

– Mix 25 ml Cholai juice with misri and drink to reduce burning sensation in urine and calm down body heat.

– Drinking Cholai juice purifies blood and removes toxic substances from the body.

Ref. http://www.bimbima.com/health/post/2012/09/18/health-benefits-of-cholai-or-chaulai-or-amaranth.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.

Brinjal /Aubergines fry

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Brijal fryBrinjal /Aubergines fry

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

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

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

 Preparation Time : 10 minutes

Cooking time : 15 minutes

Servings : 4

Cuisine: Indian

Course: Main

Level Of Cooking: Easy

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Health benefits of Brinjals / Aubergines:

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

Prevent cancer

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

Great for weight loss

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

Prevent heart disease

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

Controls blood pressure

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

Good for diabetics

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

Lowers cholesterol in the body

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

Gives your skin a natural glow

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

Good for your brain

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

Help you to quit smoking

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

Kala Namak / Black Salt

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Kala Namak / Black Salt

Whole Kala Namak salt crystals

Kala Namak or Himalayan Black Salt (Urdu کالا نمک; Bengali Biit lobon (বিট লবণ); Newari Be Chi; Nepali Birae Nun (बिरे नुन) ; Hindi काला नमक   Marathi काळं मीठ ;kālā namak; Gujarati સંચળ Sanchal; Tamil இந்துப்பு; Malayalam ഇന്തുപ്പ്) also known as sulemani namak, black salt, or kala loon, is a type of rock salt, salty and pungent-smelling condiment used in South Asia. The condiment is composed largely of sodium chloride with several other components lending the salt its colour and smell. The smell is mainly due to its sulphur content. Due to the presence of Greigite (Fe3S4, Iron(II,III) sulfide) in the mineral, it forms brownish pink to dark violet translucent crystals when whole, and, when ground into a powder, it is light purple to pink in color.

Production

The raw material for producing kala namak was originally obtained from natural halite from mines in Bangladesh, India, Nepal and Pakistan in certain locations of the Himalayas salt ranges, or from salt harvested from the North Indian salt lakes of Sambhar or Didwana and Mustang of Nepal

Traditionally, the salt was transformed from its raw natural forms into commercially sold kala namak through a reductive chemical process that transforms some of the naturally occurring sodium sulphate of the raw salt into pungent hydrogen sulfide and sodium sulfide. This involves firing the raw salts in a furnace for 24 hours while sealed in a ceramic jar with charcoal along with small quantities of harad seeds, aamla, bahera, babul bark, or Sajji. The fired salt is then cooled, stored, and aged prior to sale. Kala namak is prepared in this manner in Northern India with production concentrated in the Hisar district, Haryana. The salt crystals appear black in colour, and are usually ground to a fine powder which is pink in colour.

Although the kala namak can be produced from natural salts with the required compounds, it is common to now manufacture it synthetically. This is done through combining ordinary sodium chloride admixed with smaller quantities of sodium sulphate, sodium bisulphate and ferric sulphate, which is then chemically reduced with charcoal in a furnace. Reportedly, it is also possible to create similar products through reductive heat treatment of sodium chloride, 5-10 percent of sodium carbonate, sodium sulphate, and some sugar.

Composition

Kala namak consists primarily of sodium chloride and trace impurities of sodium sulphate, sodium bisulfate, sodium bisulfite, sodium sulphide, iron sulfide and hydrogen sulfide.

Sodium chloride provides kala namak with its salty taste, iron sulphide provides its dark violet hue, and all the sulphur compounds give kala namak its slight savory taste as well as a highly distinctive smell, with hydrogen sulphide being the most prominent contributor to the smell. The acidic bisulfates/bisulfites contribute a mildly sour taste. Although hydrogen sulphide is toxic in high concentrations, the amount present in kala namak used in food is small and thus its effects on health are negligible: Hydrogen sulphide is also one of the components of the odor of rotten eggs and boiled milk.

Indian Black Salt

Indian black salt has been used as a condiment for many hundreds of years in Asian countries surrounding the Himalayan mountains. It was originally obtained from either natural volcanic mines in Northern India and Pakistan or the surrounding salt lakes of Sambhar or Didwana.

Potential Health Benefits

Indian black salt is considered a cooling spice in ayurvedic medicine and is recommended for many health issues such as constipation, indigestion, heartburn, bloating, flatulence, goiter, poor eyesight and hysteria, according to the book “Herbs that Heal.” In India, black salt is sometimes recommended to people on low-salt diets due to hypertension because it’s believed to be lower in sodium content compared to regular table salt. Of course, the composition of Indian black salt varies quite a bit and depends mainly on whether it’s manufactured using traditional or modern techniques. Synthetically made black salt has a sodium content very near to regular table salt. Discuss your salt options with your doctor if you have high blood pressure.

Uses

 

Kala Namak is used extensively in South Asian cuisines of Bangladesh, India and Pakistan as a condiment or added to chaats, chutneys, salads, all kinds of fruits, raitas and many other savory Indian snacks. Chaat masala, an Indian spice blend, is dependent upon black salt for its characteristic sulfurous hard-boiled egg aroma. Those who are not accustomed to black salt often describe the smell as similar to rotten eggs. Kala Namak is appreciated by some vegans in dishes that mimic the taste of eggs. It is used, for example, to season tofu to mimic an egg salad.

Kala Namak is considered a cooling spice in ayurvedic medicine and is used as a laxative and digestive aid. It is also believed to relieve intestinal gas and heartburn. It is used in Jammu to cure goiters. This salt is also used to treat hysteria, and for making toothpastes by combining it with other mineral and plant ingredients.

Cooking Benefits

Indian black salt is used extensively on Indian food, including chutneys, yogurts, pickles, salads and all kinds of fruits. It’s often appreciated by strict vegans because it mimics the taste of eggs in tofu and other vegetarian dishes. During the hot Indian summer months, it’s also sometimes used to flavor cool drinks, which is a practical way to replace sodium lost through excessive perspiration.

Ref. http://www.livestrong.com/article/557587-what-are-the-health-benefits-of-indian-black-salt/

Ref. http://en.wikipedia.org/wiki/Kala_Namak

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.

 

Sesame -Seeds

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Sesamum indicum - Köhler–s Medizinal-Pflanzen-129.jpgSesamum indicum 2.jpg

Kingdom: Plantae      (unranked): Angiosperms  (unranked): Eudicots (unranked): Asterids

Order:   Lamiales Family: Pedaliaceae Genus: Sesamum Species: S. indicum

Sesame (/ˈsɛsəmiː/; Sesamum indicum) is a flowering plant in the genus Sesamum. Numerous wild relatives occur in Africa and a smaller number in India. It is widely naturalized in tropical regions around the world and is cultivated for its edible seeds, which grow in pods.

Sesame seed is one of the oldest oilseed crops known, domesticated well over 3000 years ago. Sesame has many species, most being wild and native to sub-Saharan Africa. Sesame Indicum, the cultivated type, originated in India. Sesame is highly tolerant to drought like conditions, and grows where other crops may fail.

Sesame has one of the highest oil contents of any seed. With a rich nutty flavor, it is a common ingredient in cuisines across the world. Like other nuts and foods, it can trigger allergic reactions in some people.

The world harvested about 4.8 million metric tonnes of sesame seeds in 2013.The largest producer of sesame seeds in 2013 was Myanmar.The world’s largest exporter of sesame seeds was India, and Japan the largest importer.

Flower of Sesamum indicum

Sesame in Panchkhal valley, Nepal

Magnified image of white sesame seeds

It is an annual plant growing 50 to 100 cm (1.6 to 3.3 ft) tall, with opposite leaves 4 to 14 cm (1.6 to 5.5 in) long with an entire margin; they are broad lanceolate, to 5 cm (2 in) broad, at the base of the plant, narrowing to just 1 cm (0.4 in) broad on the flowering stem.

The flowers are yellow, tubular, 3 to 5 cm (1.2 to 2.0 in) long, with a four-lobed mouth. The flowers may vary in colour with some being white, blue or purple.

Sesame fruit is a capsule, normally pubescent, rectangular in section and typically grooved with a short triangular beak. The length of the fruit capsule varies from 2 to 8 cm, its width varies between 0.5 to 2 cm, and the number of loculi from 4 to 12. The fruit naturally splits open (dehisces) to release the seeds by splitting along the septa from top to bottom or by means of two apical pores, depending on the varietal cultivar. The degree of dehiscence is of importance in breeding for mechanised harvesting as is the insertion height of the first capsule.

Sesame seeds are small. The size, form and colours vary with the thousands of varieties now known. Typically, the seeds are about 3 to 4 millimeters long by 2 millimeters wide and 1 millimeter thick. The seeds are ovate, slightly flattened and somewhat thinner at the eye of the seed (hilum) than at the opposite end. The weight of the seeds is between 20 and 40 milligrams. The seed coat (testa) may be smooth or ribbed.

Sesame seeds come in many colours depending on the cultivar harvested. The most traded variety of sesame is off-white coloured. Other common colours are buff, tan, gold, brown, reddish, gray and black.

Sesame seed is sometimes sold with its seed coat removed (decorticated). This is the variety often present on top of buns in developed economies.

Sesame seeds nutrition facts

One of the first oil seeds known to humankind, sesame seeds have been widely employed in culinary as well as traditional medicines for their nutritive, preventive, and curative properties. Sesame are an important sources of phyto-nutrients such as omega-6 fatty acids, flavonoid phenolic anti-oxidants, vitamins, and dietary fiber with potential anti-cancer as well as health promoting properties.

Sesame plant is a tall annual herb in the Pedaliaceae family, which grows extensively in Asia, particularly in Burma, China, and India. It is also one of the chief commercial crops in Nigeria, Sudan and Ethiopia. Scientific name: Sesamum indicum.

Sesame requires well-drained sandy soil and tropical environment to flourish. It grows about 5 feet in height and bears plenty of pink-white foxglove type flowers. The pods appear soon, containing white, brown, or black seeds depending upon the cultivar type, arranged in rows inside. Each pod (2-5 cm in length) is a long rectangular box like capsule with deep grooves on its sides. A single pod (1 to 2 inches in length) may contain up to 100 or more seeds.

Sesame seeds are small, almost oblate in shape. Toasted seeds feature pleasant, nutty flavoror.

Health benefits of sesame seeds

  • Flavorful, crunchy sesame seeds are widely considered healthy foods. 100 g of seeds carry 573 calories. Although, much of its calorie comes from fats, sesame contains several notable health-benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness.
  • The seeds are especially rich in mono-unsaturated fatty acid, oleic acid, which comprises up to 50% fatty acids in them. Oleic acid helps lower LDL or “bad cholesterol” and increases HDL or “good cholesterol” in the blood. Research studies suggest that Mediterranean diet which is rich in mono-unsaturated fats help prevent coronary artery disease, and stroke by favoring healthy lipid profile.
  • The seeds are also very valuable sources of dietary protein with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values).
  • In addition, sesame seeds contain many health benefiting compounds such as sesamol (3, 4-methylene-dioxyphenol), sesaminol, furyl-methanthiol, guajacol (2-methoxyphenol), phenylethanthiol and furaneol, vinylguacol, and decadienal. Sesamol and sesaminol are phenolic anti-oxidants. Together, these compounds help stave off harmful free radicals from the human body.
  • Sesame is among the seeds rich in quality vitamins, and minerals. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin.
  • 100 g of sesame contains 97 µg of folic acid, about 25% of recommended daily intake. Folic acid is essential for DNA synthesis. When given to expectant mothers during their peri-conception period, it may prevent neural tube defects in the newborns.
  • Niacin is another B-complex vitamin found abundantly in sesame. About 4.5 mg or 28% of daily-required levels of niacin is provided by just 100 g of seeds. Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.
  • The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sesame seeds. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.

Just a hand full of sesame a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins and protein.

See the table below for in depth analysis of nutrients:Sesame seeds (Sesamum indicum), whole, dried,
Nutritional value per 100 g.
(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 573 Kcal 29%
Carbohydrates 23.45 g 18%
Protein 17.73 g 32%
Total Fat 49.67 g 166%
Cholesterol 0 mg 0%
Dietary Fiber 11.8 g 31%
Vitamins
Folates 97 µg 25%
Niacin 4.515 mg 28%
Pantothenic acid 0.050 mg 1%
Pyridoxine 0.790 mg 61%
Riboflavin 0.247 mg 19%
Thiamin 0.791 mg 66%
Vitamin A 9 IU <1%
Vitamin C 0 0%
Vitamin E 0.25 mg 2%
Electrolytes
Sodium 11 mg 1%
Potassium 468 mg 10%
Minerals
Calcium 975 mg 98%
Copper 4.082 mg 453%
Iron 14.55 mg 182%
Magnesium 351 mg 88%
Manganese 2.460 mg 107%
Phosphorus 629 mg 90%
Selenium 34.4 µg 62.5%
Zinc 7.75 mg 70%
Phyto-nutrients
Carotene-ß 5 µg —
Crypto-xanthin-ß 0 µg —
Lutein-zeaxanthin 0 µg —

Selection and storage

Sesames can be readily available in the spice stores all around the year. You may choose from whole, husked or air-dried, toasted seeds in these stores. There may be black, brown, yellow or white color seeds packed in air-seal packs as well as in bulk bins. Husked seeds appear white.

Sesame composes significant proportions of unsaturated fats, and hence, should be stored in airtight containers to avoid them turn rancid. At home, place them in cool dark place. If stored properly, dry seeds generally stay fresh for several months. Store hulled “white” seeds always inside the refrigerator.

Avoid old, offensive smelling (rancid) seeds.

Culinary uses

Sesame seeds have a delicate nutty flavor. Their flavor indeed becomes more pronounced once they are gently roasted under low flame heat for a few minutes.

Sesame seeds are used liberally in cooking. The seeds ground with olive or any other vegetable oils to prepare semi-solid, flavorful paste, which is then added to different cuisine.

  • Dry, roasted sesame seeds and vegetable oil are ground into a thin light brown color paste known as tahini. Tahini is one of the main ingredients in famous middle-eastern dip, hummus.
  • Dry fried seeds sprinkled over toasts, biscuits, breads, cakes, salads, stir fries, etc.
  • The seeds are largely used in the manufacture of margarine in Europe.
  • The seeds are used in many traditional south-Indian sweet delicacies, often mixed with roasted peanuts, almonds, and jaggery.
  • Roasted and crushed seeds often sprinkled over salads, desserts, particularly sundaes and other cream based preparations.
  • Gomashio is a Japan’s specialty, which uses ground sesame seeds.
  • Sesame oil obtained from the seeds is one of the most sought after cooking oil in Malaysia, Indonesia and southern states of rural India.

Safety profile

Sesame seed allergy is a kind of hypersensitivity reaction in some sensitive individuals. Generally, the reactions include hives, dermatitis and itching. Sometimes, the disease manifestation may be severe and may lead to serious physical symptoms like vomiting, stomach pain, swelling of lips and throat leading to breathing difficulty, chest congestion, and death. It is, therefore, sesame products may be avoided as food in these individuals. 

Ref.http://en.wikipedia.org/wiki/Sesame

Ref.http://www.nutrition-and-you.com/sesame-seeds.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.