Health benifits

Masala Potatoes

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Baby Potatoes 1  Masala Potatoes

Hi friends! A different snack! It is a quick and easy to cook  recipe made with small baby potatoes. Cooked in few mild spices and can be served as a Appetizer / starter/ snack dish for dinners and lunches. These potatoes are extremely delicious to serve as evening snack.

Preparation time:15 minutes

Cooking time: 6-7 minutes

Course: Snack / Appetizer

Cuisine: Indian, North Indian

Level: Easy

Ingredients:

  • 250 gms Potatoes Small,baby potatoes
  • 3 tbsp Olive Oil for frying (or any other cooking medium)
  •  1 tsp cumin seeds
  • 1 tbsp coriander powder
  • 2 tbsp chaat masala powder
  • 1/2 tsp red chili powder, or / as per your taste
  • 1 level tsp Salt or / Salt to taste
  • 2 tbsp fresh coriander/ cilantro leaves, finely chopped

Method:

Step 1.

Wash the potatoes nicely, put in the pressure cooker, add 2 cups of water and 1/2 tsp of salt. On high flame when pressure is formed, reduce the heat to low flame and cook for 5 minutes switch off the stove.

Step 2.

Let the pressure cooker cool to room temperature, open the lid and take out the potatoes, peel the potatoes and keep aside.

Step 3.

In a wok / kadahi heat oil on medium flame, add cumin seed, when cumin seeds start crackling add coriander powder, red chili powder fry for few seconds add baby potatoes, salt and chaat masala.Mix well, cover and cook for 5-6 minutes stirring the potatoes intermittently (baby potatoes should be well coated with the spices.

Step 4.

Remove in a serving dish and garnish with finely chopped coriander leaves toss well and serve hot as a tea-time snack!

Note: While I have used baby potatoes for this recipe, if not available, you can use any sized potatoes. Just cut them into suitable bite size pieces.In-case chaat masala is not available you can use same quantity of dry mango powder/ Aamchoor.

Health benefits of the potatoes:

Yet far from being the devil’s food, a cooked new potato has only 26 calories and is packed with nutrients. A key to lasting weight loss is eating foods that make you feel full for longer.’You should eat complex carbohydrates such as potatoes, rather than simple carbohydrates like sugar or biscuits which give a short energy boost followed by hunger pangs,’ she says. ‘In this way, potatoes can help you reduce binge-eating.’

Nutritious: Potatoes provide the body with an essential source of fuel and energy, which you need even when dieting. Potatoes provide the body with an essential source of fuel and energy, which you need even when dieting. As a rich carbohydrate source, they help to fuel all reactions in the body which you need for movement, thinking, digestion and cellular renewal.

Vitamin Booster:

Potatoes were eaten by 19th Century English and Spanish sailors to fend off scurvy. Surprisingly rich in immune-boosting Vitamin C, a medium potato (150g) with the skin provides 27mg, almost half of the recommended daily intake. Potatoes are also a rich source of Vitamin B, folate and minerals such as potassium, magnesium and iron. Potatoes are underground tubers, meaning that they store all the vitamins and minerals needed for growing new potato plants in spring. Rather than being bland and starchy, they’re actually full of nutrients.

Super food: One new potato contains just 26 calories

BLOOD PRESSURE

Potatoes have kukoamines. Traditional Chinese Medicine uses a plant, Lycium chinense – which also contains kukoamines – as a tea to lower blood pressure. A few good servings of potatoes a day would have some blood-pressure lowering activity.

CARDIOVASCULAR DISEASE

Potatoes have flavonoids, which help protect against cardiovascular-disease by lowering levels of bad LDL-cholesterol and keeping arteries fat-free. The B vitamins in potatoes also protect arteries. Vitamin B6, found in potatoes, reduces levels of a molecule called homocysteine which is involved in inflammation and the furring up of arteries. High homocysteine levels are associated with a significantly increased risk of heart attack and stroke.

GUT HEALTH

A single baked potato will provide nearly 12 per cent of the daily recommended amount of fibre, giving similar levels to whole grain breads, pastas and cereals. High levels of dietary fibre and ‘bulking agents’ support healthy digestion and regular bowel movements, while giving a protective effect from colon cancer.

 

STRESS

Potatoes are exceedingly rich in Vitamin B6, a substance needed for cellular renewal, a healthy nervous system and a balanced mood. Just  100g of baked potato contains 21 per cent of the daily value of the vitamin. It is used to make neurotransmitters –substances that deliver messages from one cell to the next. Neurotransmitters such as serotonin and dopamine are needed for the regulation of mood and Vitamin B6 is needed to make them. It is also used to make adrenaline, hormones that help us respond to stress, and GABA, a substance linked to relaxation and a feeling of well being.

 

DON’T PASS ON THE POTATOES

Cut out the extra fat and deep frying, and a typical baked potato suddenly becomes a healthy high-fibre food. Packed with vitamins: Potato skins contain fibre and flavonoids and other nutrients, so keeping them on if you boil or mash potatoes will give extra nutrition.

Potato skins contain fibre and flavonoids and other nutrients, so keeping them on if you boil or mash potatoes will give extra nutrition. As Vitamin C leaches into water, bake your potatoes if you want to get the most of this vitamin.

Chips that have been cooked in deep-fried oil will be soaked in artery-clogging fat and packed full of unhealthy calories. Instead, eat oven-baked chips, which are virtually fat free.

Ref. http://www.dailymail.co.uk/health/article-1206765/Why-potatoes-suprising-health-benefit-key-lasting-weight-loss.html

Nick’s kitchen 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.

 

Matara/Dried White peas

~ saanjhachullha ~ Leave a comment

Matar white peas

White peas dried / sukha matar/ Matra- No onions no garlic recipe! Light and delicious matra served with warm kulchas is replicated at home!Matar kulcha is one of the popular street food of Delhi.

Cook time: 25 minutes

Course: snacks / brunch

Cuisine: Indian / North Indian

Serves: 6

Ingredients:

for the matar/white peas curry:

  • 1 cup, white peas dried / sukha matar
  • 2 cups water, for pressure cooking the peas
  • 1 tsp cumin seeds
  • ¼ tsp red chili powder
  • 1 tsp cumin seeds powder, roasted and powdered

Masala chutney:

  • 1 tsp cumin seeds
  • 1 tsp fennel seeds/saunf
  • 1/2 cup fresh mint leaves
  • 1/4 tsp of asafetida/hing
  • 1 black cardamom, seeds only
  • 1 tsp dry mango powder/amchur powder
  • 1 red chili
  • 1 1/2 tsp black salt/kala namak
  • 1/2 tsp black pepper powder
  • 1small lemon size tamarind, seedless
  • ¼ cup water for grinding

For garnishing:

  • 1 onion, medium size, finely chopped (Optional, do not use if no onion cooking required)
  • 1 tomato ,medium sized, finely chopped
  • 1 green chili, chopped
  • 1 tbsp ginger, finely grated
  • 1 lemon, small, cut in to small cubes
  • 1 tbsp coriander leaves , finely chopped

Method:

cooking the peas:

Step 1.

Clean, wash and soak the matar / dried white peas overnight.

Step 2.

Put soaked matar / dried white peas in the pressure cooker with 4 cups of water on high flame, the moment pressure is formed, reduce the heat to low flame for fifteen minutes.

Step 3.

Let the pressure cooker cool to room temperature, open the lid and take out the cooked peas in a bowl and keep aside.

preparing Masala chutney:

Step 3.

Grind all the ingredients, cumin seeds, fennel seeds/saunf, fresh mint leaves, of asafetida/hing, cardamom, seeds , dry mango powder/amchur powder, red chili, black salt / kala namak, black pepper powder, and tamarind with water to a smooth paste. keep aside.

preparing white peas curry:

Step 4.

In a pan, heat oil. On a high flame, add the cumin seeds, when it starts crackling remove the pan from stove.

Step 5.

Add the dry spices like chaat masala, roasted cumin powder, amchur powder and red chili powder. Stir and add the cooked matar to these masalas. Place the pan on the stove and heat the matar for 5 minutes, add the prepared masala chutney and mix well. Cook the matar or peas curry till masala is well blended, for about 2 minutes.

Step 6.

Serve hot the matar garnished with coriander leaves,onions, tomato, ginger and chilies squeeze some lemon juice on top and mix lightly with Kulcha.

Dried Peas Health Benefits :

Although dried peas belong to the same family of beans and legumes, they are classified in a separate group due to the preparation. The fully matured pea pods are dried to get dried peas. It is harder and starchier than that of fresh peas and can be readily used when fresh peas are not available. Dried peas are available in yellow, green, and red colors. Health benefits of dried peas are numerous due to their nutritional value.

Dried peas benefits are numerous owing to the presence of essential vitamins, minerals, and other nutrients.

They are packed with dietary fiber and are a good source of nutrients such as proteins, molybdenum, thiamin, folate, potassium, and phosphorus.  Half a cup of cooked dried peas provides:

  • 144 calories
  • 26 g carbohydrates
  • 10 g proteins
  • 10 g dietary fiber
  • 1 g fat
  • 2 mg sodium
  • 0 mg cholesterol
Some of the health benefits are as follows:
  • Since dried peas have high fiber content, they have a cholesterol lowering effect.
  • People with diabetes, hypoglycemia, or insulin resistance problems suffer from irregular glucose metabolism. Dried peas helps to maintain blood sugar levels as it slows down the burning process, thereby providing steady amounts of glucose to the blood.
  • A cup of dried peas provide 65.1% of the daily value of fiber, and the fiber helps to relieve constipation and prevent gastrointestinal disorders.
  • The isoflavones present in dried peas prevents health conditions like prostate and breast cancer.
  • Dried peas are good sources of iron and by eating a quarter cup of peas daily, one can meet 8% of his/her daily iron needs.
  • Other dried peas benefits include the lowering risk of heart disease. The ingredients folate and magnesium present in dried peas help to maintain the level of homocysteine and help to avert heart diseases.
  • Dried peas are rich in magnesium and potassium. The former helps to improve blood flow, and the latter helps to maintain blood pressure, thus lowering the chance of plaque buildup in blood vessels.
  • Sulfites that are commonly used in salads and processed foods cause headache and disorientation. Molybdenum present in dried peas play a vital role in detoxification of sulfites. One can obtain 196% of the daily value of molybdenum by consuming a cup of cooked dried peas.
  • Dried peas are also great protein snack with fiber that helps with weight loss. They will curb hunger pangs by keeping the blood sugar levels under control.

 

Ref. http://www.diethealthclub.com/therapeutic-value-of-different-foods/beans-and-legumes/dried-peas.html

 

 

Mustard seeds

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Mustard seeds   mustard-plant    Mustard plants 

Mustard seeds  

Scientific classification

Kingdom:             Plantae

Division:               Magnoliophyta

Class:     Magnoliopsida

Order:   Brassicales

Family: Brassicaceae

Mustard seed:Mustard seeds are the small round seeds of various mustard plants. The seeds are usually about 1 or 2 mm in diameter. Mustard seeds may be colored from yellowish white to black. They are important herbs in many regional foods. Wikipedia

Mustard seeds have been highly prized medicinal as well as spice being in use since earlier times. The seeds are fruit pods obtained from mustard plant in the Brassica family. Some of close members of mustards in this family include cabbage, broccoli, brussels-sprouts, etc. Scientific name: Brassica juncea.

Mustard seeds are native to Asia Minor, but these days cultivated as one of the main commercial crop in Canada, India, China, and temperate climates of European region.

Mustard seeds are winter crops. The plant reaches about 4-5 feet in height and bears golden yellow colored flowers. Its tiny, round seeds measuring about one mm in diameter is encased inside a fruit pod in a similar fashion like green pea pod.

In general, three main varieties of mustard are grown worldwide for use.

White mustard seeds (Brassica alba): The seeds are light straw yellow colored and are slightly larger than the other two varieties. White seeds exhibit mild pungency.

Black mustard seeds (Brassica nigra): The seeds are commonly seen in South Asia. The seeds are sharp and more pungent than other two varieties.

Brown mustard seeds (Brassica juncea): The seeds are native to sub-Himalayan plains of Northern India.

Health benefits of mustard seeds:

  • Generally perceived as health benefiting spice, mustard seeds are indeed very rich in phyto-nutrients, minerals, vitamins and anti-oxidants.
  • Being one of the chiefoil seeds, mustards are indeed very high in calories; 100 g of seeds provide 508 calories. Nonetheless, the seeds are made of quality proteins, essential oils, vitamins, minerals, and dietary fiber.
  • The seeds are high inessential oils as well as plant sterols. Some of important sterols include such asbrassicasterol, campesterol, sitosterol, avenasterol and stigmasterol. Some of glucosinolate and fatty acids in the seeds include sinigrin, myrosin, erucic, eicosenoic, oleic, and palmitic acids.
  • Mustard seeds are an excellent source of essentialB-complex vitamins such as folates, niacin,thiamin, riboflavin, pyridoxine (vitaminB-6), pantothenic acid. These vitamins are essential in the sense that body requires them from external sources to replenish. These B-complex groups of vitamins help in enzyme synthesis, nervous system function and regulating body metabolism.
  • 100 g of mustards provide 4.733 mg ofniacin (vitamin B-3). Niacin is a part of nicotinamide co-enzymes, helps lower blood cholesterol and triglyceride levels.
  • Mustard seeds contain flavonoid and carotenoid antioxidants such as carotenes, zea-xanthin, and lutein. In addition, the seeds compose a small amount of vitamin anti-oxidants such as vitamin A, C, and vitamin K.
  • The seeds are an excellent source of vitamin E,gamma tocopherol; contain about 19.82 mg per 100 g (about 132% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
  • Mustards are rich source of health benefitingminerals. Calcium, manganese, copper, iron, selenium and zinc are some of the minerals especially concentrated in these seeds. Calcium helps build bone and teeth. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase.Copper is required in the production of red blood cells. Iron is required for the red blood cell formation and cellular metabolism.

See the table below for in depth analysis of nutrients:

Mustard seeds (Brassica juncea),
Nutrition value per 100 g
(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 508 Kcal 25%
Carbohydrates 28.09 g 21%
Protein 26.08 g 46%
Total Fat 36.24 g 121%
Cholesterol 0 mg 0%
Dietary Fiber 12.2 g 32%
Vitamins
Folates 162 µg 40%
Niacin 4.733 mg 30%
Pantothenic acid 0.810 mg 16%
Pyridoxine 0.397 mg 31%
Riboflavin 0.261 mg 20%
Thiamin 0.805 mg 67%
Vitamin A 31 IU 1%
Vitamin C 7.1 mg 12%
Vitamin E-γ 19.82 mg 132%
Vitamin K 5.4 µg 4%
Electrolytes
Sodium 13 mg 1%
Potassium 738 mg 16%
Minerals
Calcium 266 mg 27%
Copper 0.645 mg 71%
Iron 9.21 mg 115%
Magnesium 370 mg 92%
Manganese 2.448 mg 106%
Selenium 208.1 µg 378%
Zinc 6.08 mg 55%
Phyto-nutrients
Carotene-ß 18 µg —
Crypto-xanthin-ß 0 µg —
Lutein-zeaxanthin 508 µg —

Selection and storage

Whole mustard seeds have no smell at all. The hot pungent taste of mustard is released when the seeds are crushed and mixed with water due to activation of enzyme myrosinase. In the spice stores one may find all varieties of whole seeds, ground seeds, pastes and different mustard sauces.

Whole, dry mustards keep well for months at room temperature when stored in cool, dry and humid free conditions. However ground seeds and other preparations of mustards should be kept in tight, air seal containers and placed inside the refrigerator for a prolonged shelf life.

Culinary uses:

Mustards are used extensively in Indian, Pakistani, Bangladesh, Mediterranean and German cooking. Whole seeds, ground or powdered form, prepared pastes, sauces and oil are all used in cooking.

The aroma and pungent flavor of mustards come from the essential oil, sinalbin. This compound releases isothiocyanate chemicals upon enzymatic reaction mediated by myrosinase.

Here are some serving tips:

  • Mustards exude pungent nutty flavor when gently roasted under low flame.
  • Brown as well white mustard seeds are used in pickling with raw mango,bitter gourd, etc, in India.
  • Mustard fish curry, prepared with thin mustard paste,coriander powder,chilies and nigella is popular in Bangladesh and West Bengal in Indian subcontinent.
  • Different kind of mustard seeds uses mustard seeds mixed withherbs, spices, honey, tomato, etc., in many parts of the world.
  • Mustard paste is used in salad dressings, sandwiches, and hot dogs and in mayonnaise.
  • American mustard is prepared with white seeds, vinegar, spices,turmeric and sugar.
  • Mustard oil is used in many North Indian and Pakistani recipes.

Safety profile:

In general mustard seeds and its oil consider being safe for human consumption when used in small amounts. Large quantity of mustard may cause gastric irritation, bleeding from stomach and intestinal mucosa. It may cause skin burn when applied over skin for longer time. Erucic acid in musatrds has been found to have possible genotoxic and carcinogenic effects in laboratory animal studies.
(Medical disclaimer: The information and reference guides in this website are intended solely for the general information for the reader. It is not to be used to diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications.)

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

Brinjal Pakodas

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Brinjal Pakoda

Brinjal /baingan / eggplant – pakodas /Fritters

Hi friends! A mouth watering pakodas/ fritters. Crispy on top and soft and delicious inside any time snack!

Preparation Time: 20 minutes

Cooking Time: 15 minutes

Makes : 8-10 pakodas

Level : Easy

Cuisine: Indian, North Indian

Ingredients:

For Marinating:

  • 1round brinjal /baingan / eggplant , cut into thin round slices
  • 1/4 tsp chili powder, for marinating
  • 1/4 salt or / salt to taste
  • 1/4 tsp turmeric powder

    For The Batter:
  • 1 1/2 cup besan/bengal gram flour/ chickpea flour
  • 1/2 cup Rice flour
  • 1/2 tsp carom seeds /ajwain
  • 1/2 tsp chili powder
  • 3/4 tsp salt to taste
  • 1/4 tsp baking soda
  • oil for deep frying
  • Coriander / mint chutney for serving

Method :

Step 1.

Wash and cut thin round slices of the brinjal /baingan / eggplant. Keep aside.

Step 2.

Marinate the brinjal /baingan / eggplant slices , both side with the salt, chili powder and turmeric mixture and keep aside for 15 minutes.

Step 3.

In a bowl mix besan/bengal gram flour/ chickpea flour, Rice flour, ajwain /carom seed, coriander powder, baking soda, red chili powder, salt. Gradually add water to prepare a thick batter.

Step 4.

On medium flame,  heat in a wok / kadahi or / pan enough oil to fry the sliced brinjal /baingan / eggplant .

Step 5.

When oil gets heated up dip and coat the marinated brinjal /baingan / eggplant slices with batter and deep fry in hot oil till it turns golden brown from all the sides.

Step 6.

Drain the pakodas on an absorbent kitchen towel, to drain the excessive oil and serve hot with coriander / mint chutney.

 Health benefits of Eggplant (aubergine):

  • Eggplant is very low in calories and fats but rich in soluble fiber content. 100 g provides just 24 calories but contributes about 9% of RDA (recommended daily allowance) of fiber.
  • Research studies conducted at the Institute of Biology of São Paulo State University; Brazil suggested that eggplant is effective to control high blood cholesterol.
  • The peel or skin (deep blue/purple varieties) of aubergine has significant amounts of phenolic flavonoid phyto-chemicals called anthocyanins. Scientific studies have shown that these anti-oxidants have potential health effects against cancer, aging, inflammation, and neurological diseases.
  • Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC) of aubergines is 993 µmol TE/100 g. At value 15; they are one of the low glycemic index (GI) vegetables.
  • It contains good amounts of many essential B-complex groups of vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3). These vitamins are essential in the sense that body requires them from external sources to replenish and required for fat, protein and carbohydrate metabolism.
  • Further, this vegetable is an also good source of minerals like manganese, copper, iron and potassium. Manganese is used as a co-factor for the antioxidant enzyme, superoxide dismutase. Potassium is an important intracellular electrolyte that helps counter pressing (hypertension) effects of sodium.

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

Broccoli Kebabs

~ saanjhachullha ~ 2 Comments

Broccoli Kebabs 1Broccoli Kebabs

The health benefits of broccoli are very extensive. Not only is the vegetable loaded with essential nutrients, it also has therapeutic properties.

Hi Friends! My recipe of this appetizer is sure to start your meal on a healthy and delicious note!

Prep Time: 10 minutes

Cook Time: 15 minutes

Course: Appetizers, snack

Cuisine: North Indian

Serves: 4

Ingredients:

  • 500 gms Broccoli, cut into florets,washed
  • 1/2 cup green gram lentil / moong dal dhuli, washed
  • 3 cloves Garlic
  • 1 tsp ginger, finely grated
  • 2 Green Chilies
  • 1 level tsp Salt or / salt to taste
  • 1/2 cup Chickpea Flour / Besan
  • 1/4 tsp Cumin seeds, roasted and Powdered
  • 1 tsp Dry Mango Powder
  • 1 tsp Coriander Powder
  • 1/4 tsp or to taste Red Chili Powder
  • 1 tsp Lemon Juice
  • 2 tbsp Almonds powdered
  • 3 tbsp Gingili / sesame seeds

Method:

Step 1.

Take the broccoli and green gram lentil / moong dal dhuli in a pressure cooker add 1/4 cup water and 1/4 tsp salt. Place the cooker on the high flame, as soon as pressure is formed, switch off the stove. Cool the cooker, open and take out the broccoli, green gram lentil / moong dal dhuli, in a strainer and keep aside.

Step 2.

Mash Broccoli and cooked moong dal well.

Step 3.
In a separate bowl, combine Chickpea Flour, Turmeric Powder, Cumin Powder, Dry Mango Powder, Salt, Coriander Powder and Red Chili Powder, broccoli moong dal mashed and almond powder mix well.

Step 4.
Add lemon juice and mix again. Shape into medium size rounds and pat them flat with your palm.

Step 5.

Roll the kebabs in sesame seeds /gingili seeds . Deep fry the sesame seeds /gingili seeds -studded kebabs on low to medium flame till golden brown .

Step 6.

Serve hot Broccoli kebabs with fresh coriander / mint chutney.

Note:

sesame seeds:  

1    a tropical herbaceous plant, Sesamum indicum, of the East Indies, cultivated, esp. in India, for its small oval seeds: family Pedaliaceae

2    the seeds of this plant, used in flavouring bread and yielding an edible oil (benne oil or gingili),   (Also called)    benne, gingili, til         
(C15: from Latin sesamum, from Greek sesamon, sesame, of Semitic origin; related to Arabic simsim)

Health benefits of Broccoli:

Over recent years researchers all over the world have identified a wide range of therapeutic properties associated with broccoli. So, apart from being a nutritional powerhouse, what other health benefits does broccoli provide?

Research reveals that broccoli can:

Prevent osteoarthritis – a British study revealed that broccoli contains a compound called sulfophane which may help fight osteoarthritis – sulforaphane can block cartilage-destroying enzymes by intercepting a molecule that causes inflammation.

Protect your skin against the effects of UV light – broccoli may help prevent skin cancer, not by eating it though, but by applying it directly to the skin.

Reverse diabetes heart damage – eating broccoli promotes the production of enzymes that help protect heart blood vessels5 and reduce the molecules that damage them.

Reduce cancer risk – eat broccoli just three times each month and you could potentially reduce the chance of developing bladder cancer by around 40 percent, according to experts at the Roswell Park Cancer Institute in Buffalo, USA.

Broccoli plant compound detoxifies air pollutants in the body – research from the Johns Hopkins Bloomberg School of Public Health in Baltimore, MD, suggests new benefits of eating broccoli.

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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Methi Theplas

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Thepla snack

Methi Theplas

Hi friends! Methi Thepla. Theplas are an inherent part of gujarati meals, and are used for regular meals, travelling and for picnics! eaten with chunda or sweet mango pickle,theplas can be enjoyed hot or otherwise.

Preparation time: 20 minutes

Cooking time: 3 minutes each thepla

Course: snacks

Cuisine: Indian /Gujarat

serves: 12 theplas

Ingredients :

  • 1 cup whole wheat flour/atta
  • 1 cup gram flour/besan
  • 1 cup chopped fresh fenugreek (methi) leaves
  • 1/2 cup curd / yogurt / Dahi, whisked
  • ½ tsp turmeric powder
  • 1 level tbsp coriander seeds, powdered
  • 2/3 tsp red chili powder
  • 1 tsp cumin seeds, roasted and powdered
  • 1 tsp ginger, finely grated
  • 1 tbsp Olive oil , slightly heated
  • 1 tsp salt or / as per taste
  • oil for frying

Method:

Step 1.

In a bowl mix dry whole wheat flour / atta, gram flour /besan, Fenugreek leaves, salt, grated ginger, turmeric, chili powder, coriander powder and hot oil.

Step 2.

Add curd gradually and as required, to knead a soft dough.

Step 3.

keep the dough aside for 30 minutes covered with a damp kitchen towel.

Step 4.

Make small lemon sized balls from the dough.

Step 5.

Roll each ball thinly into 3 ” flat discs. Place the discs one by one, on the heated griddle / tava, when one side is half cooked, flip it .

Step 6.

When flipped side is half cooked, flip it. Apply ½ tsp oil on the cooked side and again flip and cook it apply ½ oil on the other side as well and cook on medium heat.

Step 7.

once the thepla is cooked on both sides to a light golden brown, remove from the griddle / tava.

Step 8.

Fry all the theplas one by one and stack them in a basket or tray.

Step 9.

Serve methi theplas with lime/ green chili pickles or as a healthy snack with Indian masala tea.

Note:

Methi theplas are light as well as healthy enriched with the goodness of Fenugreek leaves can be served with Indian masala tea as a snack!

Instead of curd we can also use milk.

Fenugreek leaves/ Methi 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 for only for the flavour, the leaves have herb nutrition value in them. So, when we talk about the benefits of fenugreek we are particularly referring to its greener parts.

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.

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.
Ref. 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.

 

Methi Matar

~ saanjhachullha ~ 2 Comments

Methi mutter

fresh fenugreek / methi leaves with green peas

Delicious treat for your next get-together, a party favorite! 

Alternate Names: Fenugreek is also known as Methya (in Marathi), menthya (in Kannada), Vendayam (in Tamil), Menthulu (in Telugu), Uluva (in Malayalam) , Uluhaal ( in Sinhalese), Methi ( (In Oriya,Bangla, Punjabi, Urdu and Hindi). In Persian it is Shanbalîleh, and in Arabic its name is Hilbeh. Cooking: 45 minutes

Course: Main

Serves: 4

Cuisine: North Indian

Ingredients:

1 cup fresh green peas

2 cups fresh fenugreek / methi leaves, finely chopped

2 tomatoes, blanched, and choped

1 onion medium size, finely chopped

1/2 tsp cumin seeds

1/2 tsp black pepper powder

1/2 cup malai/fresh cream

9 cashew nuts

1 tsp poppy seeds / khuskhus, soaked in 1/4 cup water

1 1/4 tsp salt or / salt to taste

1/2 tsp sugar

2 tbsp Olive oil

For the paste:

1 onion, medium size

2 green chilies

1tsp ginger, finely grated

4 cloves garlic

Method:

Step 1.

Wash very well in cold water and cut finely fenugreek / methi leaves in a bowl. Keep aside.

Step 2.

Soak for half an hour the finely chopped Fenugreek / Methi leaves in one cup of water, add 1/4 tsp salt and 1/2 tsp sugar to it . Strain the fenugreek / methi leaves and squeeze extra water from fenugreek / methi leaves and keep aside.

Step 3.

In a pressure cooker take green peas add 1/4 cup of water. On a high flame when full pressure is formed, switch off the stove. When pressure cooker cools down to room temperature, open the lid and keep the peas aside.

Step 4.

Take 1 onion, finely chopped, 2 green chilies, chopped, 1tsp ginger 4 cloves garlic and 1/4 cup in a blender and make a fine paste. Keep aside.

Step 5.

Blanche tomatoes, and after removing the skin chop finely and keep aside.

Step 6.

Make a fine paste of soaked poppy seeds / khuskhus seeds and cashew nuts, keep aside

Step 7.

Heat a tbsp of oil in a kadahi / wok / or frying pan, add the fenugreek / methi leaves and saute on medium flame for 2-3 minutes till slightly glossy. Switch off the stove and remove the fenugreek / methi leaves in a bowl and keep aside.

Step 8.

Heat the remaining one tbsp oil in a pan, add the cumin seeds, when cumin starts crackling add one finely chopped onion and saute till the onions are transparent. Add onion, ginger, garlic, green chilies paste to it and saute for seven to eight minutes on medium flame, stirring continuously.

Step 9.

Add chopped tomatoes, freshly ground pepper powder mix well. Cook for five minutes more.
Add the boiled green peas and fenugreek / methi leaves sauté for two minutes.

Step 10.

Add cashew nut and poppy seeds paste and cook for 3-4 minutes.

Step 11.

Reduce flame, add cream/ malai , stirring continuously add salt mix well. Switch off the stove.

Step 12.

Serve hot with any Indian bread of your choice.

Health benefits of Methi / 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 for only for the flavor, the leaves have herb nutrition value in them. So, when we talk about the benefits of fenugreek we are particularly referring to its greener parts.

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.

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.
Ref. http://www.boldsky.com/health/nutrition/2011/benefits-fenugreek-leaves-130911.html

 

Palak Poori

~ saanjhachullha ~ Leave a comment

Palak Puri

Spinach / Palak Poori

Hi friends! Enjoy poori made with spinach dough. Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein and choline.

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

Ingredients:

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

Method:

Step 1.

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

 Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Health benefits of Spinach / Palak:

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

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

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

Nick’s kitchen medical Disclaimer:

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

Cabbage with Lentil

~ saanjhachullha ~ Leave a comment

Cabbage with lentil 1

Preparation Time : 10 minutes

Cooking time : 15 minutes

Cuisine: Indian , Maharashtra

Course: Main

Level Of Cooking: Easy

Serves: 4

Ingredients:

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

 

Method:

Step 1.

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

 

Step 2.

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

Step 3.

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

Health benefits of cabbage:

 

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

 

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

 

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

 

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

 

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

 

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

 

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

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

 

Carrot Soup

~ saanjhachullha ~ Leave a comment

carrot Soup

Prep: 10 minutes
Cook time: 5 minutes

Cuisine: North Indian
Serves : 2
Level: Easy
Ingredients :

  • 4 carrots, medium size, peeled and cut into 1/2″ pieces
  • 1 apples, peeled, cored, and cubed
  • 1 onion , medium size, finely chopped
  • 1 tsp ginger, finely grated
  • 9 cloves of Garlic, finely chopped
  • 2 cups milk , low fat
  • 2 tbsp butter
  • 1 tsp Salt or / salt to taste
  • 1/2 tsp freshly ground black pepper
  • 1 cup water

Method:

Step 1.

Melt butter in a pressure cooker. Add onion sauté till they are translucent add ginger , garlic and sauté for a minute on low flame.

Step 2.

Add cubed apple and carrots and sauté for 2 minutes. Add water and close the lid. On high flame, the moment full pressure is formed, switch off the stove. Let the cooker cool down to room temperature.

Step 3.

Remove the cooked mixture from the cooker into a blender jar and puree the vegetables. Strain and add 2 cups of milk bring to a boil , and then simmer for 5 minutes. Add salt and black pepper.

Step 4.

While the soup is simmering, cut the bread into cubes and in a frying pan over medium flame, heat 2/3 cup of the olive oil until it is just below smoking. Add the bread pieces and fry until crisp and golden brown on all sides. Remove and drain on a kitchen paper towel.

Step 5.

Pour the soup in bowls, garnish with coriander leaves and serve hot with croutons on the side.

Possible Health benefits of Carrots:

An overwhelming body of evidence exists suggesting that increased intake of antioxidant-rich fruits and vegetables reduce cancer and cardiovascular disease risks, carrots included.

Cancer: A variety of dietary carotenoids have been shown to have anti-cancer effects due to their antioxidant power in reducing free radicals in the body.

Lung Cancer: One study found that current smokers who did not consume carrots had three times the risk of developing lung cancer compared with those who ate carrots more than once a week.2

Colorectal Cancer: Beta-carotene consumption has been shown to have an inverse association with the development of colon cancer in the Japanese population.3

Leukemia: Carrot juice extract was shown to kill leukemia cells and inhibit their progression in a 2011 study.4

Prostate Cancer: Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health’s Department of Nutrition.5

Vision: According to Duke ophthalmologist Jill Koury, MD, vitamin A deficiency causes the outer segments of the eye’s photoreceptors to deteriorate, damaging normal vision. Correcting vitamin A deficiencies with foods high in beta-carotene will restore vision.6

Studies have shown that it is unlikely that most people will experience any significant positive changes in their vision from eating carrots unless they have an existing vitamin A deficiency, which is common in developing countries.

So where did all the hype surrounding carrots and vision come from? During World War II, the British Royal Air Force started an advertising campaign claiming that the secret to their fighter pilots clear, sharp vision was carrots. Realistically, the fighter pilot’s accuracy was due to a new radar system the British wanted to keep secret from the Germans, but the rumor spread and remains popular today.

Other possible benefits: The antioxidants and phytochemicals in carrots may also help with blood sugar regulation, delay the effects of aging, and improve immune function.

Ref.http://www.medicalnewstoday.com/articles/270191.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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Aloo Parwal Sabzi

~ saanjhachullha ~ Leave a comment

Parwal Vegetable    Parwal Aloo sabzi

Pointed gourd with Potatoes

Parwal is a seasonal vegetable and is available during summers till monsoon season. Parwal/Pointed Gourd/patal/potol is mainly used in North and East India specially in the states of Orissa and Bengal.The vegetable looks like tiny cucumbers, with tapering ends and it has faint, lighter green lines along its length. The skin is much harder than cucumber.

Recipe contributed by Mrs. Usha Mehta.

Cooking time:35 minutes
Level:medium
Cuisine:Indian
Course:Main
Serve:4

Ingredients:
  • 250 gms parvals, sliced in wedges
  • 3 potatoes medium size, sliced in wedges
  • 2 onions medium size, finely chopped
  • 2 tomatoes, medium size, sliced in wedges
  • 1 tsp ginger, finely grated
  • 1/2 tsp turmeric powder
  • 1 tsp dry mango powder/ amchoor
  • 2 green chilies , finely chopped
  • 1 tsp coriander powder
  • 2 tbsp coriander leaves, finely chopped for garnishing
  • 1 tsp cumin seeds
  • 1/4 tsp asafetida
  • 1 level tsp salt / or salt to taste
  • 1 tsp garam masala
  • 2 tbsp oil for cooking
Method :
Step 1.
Wash and slice the parwal in wedges (lengthwise). Keep aside.
Step 2.
In a pressure cooker put 2 cups of water and potatoes. Place the cooker on high flame, the moment full pressure is formed , reduce the heat to low flame and cook for 3 minutes. Switch off the stove. When pressure cooker cools down to room temperature, open the lid take out the potatoes, peel and slice in wedges length wise. Keep aside.
Step 3.
In a wok / kadahi/ or heavy bottom pan heat oil, add cumin seeds, when it starts crackling add asafetida/ Hing and fry for few seconds. Add chopped onions, sauté the onions till translucent add grated ginger, chilies, coriander powder, turmeric, sauté for few seconds more.
Step 4.
Add in the sliced wedges of parwal into the pan. Sprinkle salt, mix well cover and cook the parwals. Let it cook on low to medium flame until the parwal is half cooked.
Step 5.
Once the parwal is seventy percent cooked, add in the boiled potato wedges, and tomato wedges stir and cover the pan. Cook tomatoes, parwals and the potatoes until parwals are tender add .
Step 6.
Once the vegetables are softened, add in the amchoor / dry mango powder, and garam masala. Mix the vegetable very well. Stir fry for another minute and turn off the heat.
Step 7.
Stir fry for another minute and turn off the heat. Transfer the aloo parwal sabzi into a serving bowl.
Step 8.
Garnish with finly chopped coriander and Serve hot the Aloo Parwal Sabzi along with Dal of your choice and a bowl of hot rice or  chapattis.
Note: The parwals are added first, as it takes a little longer time to cook.
Health benefits of pointed gourd/ parwal:
Improves digestion
The green colored veggie parwal is loaded with good sum of fiber, which helps to promote proper digestion. It also helps to solve gastrointestinal and some problems related to the liver.
Treats constipation
The seeds present in the parwal vegetables help to ease stool and is recommended to reduce constipation problem.
Controls blood sugar and cholesterol
When you are eating parwal dish do not throw out the seeds out of it, they help to control blood sugar levels, which in turn lower the cholesterol in the body.
Aids in weight loss
The gourd vegetable pointed gourd has the property of low in calories. So, one can eat this vegetable based curries with no doubt to reduce their weight. It helps your stomach to feel fuller and controls the urge to eat.
Blood purifier
Another health benefit of consuming pointed gourd includes the purification of blood. According to Ayurveda painted gourd works effectively to regulate Kapha. It cleans our blood, tissues and thereby offering skin care as well.
Reduces flu
According to Ayurveda parwal has the capacity to boost your immunity. It is used like a medicine to treat flu, throat problems and high temperatures.
Fight with aging factors
As we age wrinkles and fine lines are most common visible signs on our face. Parwal with its rich source of antioxidants, vitamin A and C helps to fight with the free radical molecules which are promoting the aging signs.
These are the health benefits of consuming pointed gourd. So eat them and stay healthy and beautiful.
Ref. https://beautyhealthtips.in/health-benefits-pointed-gourd-parwal/

Suji Roti

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Sooji Roti 1

Semolina flat Bread / Suji Roti

Hindi Name: Suji

Also popularly called as semolina or rava, Suji is made from dried durum wheat. The colour of the Rava depends on the quality of wheat. Semolina is usually yellow in colour when made from Durum wheat. When made from softer wheat types, the colour is white. It is available all-year round.
Name:

Name Semolina is derived from the Italian word semola, meaning ‘bran‘. This is derived from the ancient Latin simila, meaning ‘flour‘, itself a borrowing from Greek σεμίδαλις (semidalis), “groats“. The words simila, semidalis, groat, and grain may all have similar proto-Indo-European origins as two Sanskrit terms for wheat, samita and godhuma. Semolina may also be a loan word from the Semitic root smd – to grind into groats (Arabic: سميد‎ samīd).

Chapati (alternately Chapatti, Chappati or Chapathi) is an unleavened flatbread (also known as roti) from India, Nepal, Bangladesh and Pakistan.[1]ROTI: a round soft flat unleavened bread; also: such a bread It is a common staple in South Asia as well as amongst South Asian expatriates throughout the world. Versions of the dish are also found in Central Asia and the Horn of Africa, with the laobing flatbread serving as a local variation in China. Chapati is known as sapati or doday in the Pashto language.

Alternative names: Roti/Chapatti /Poli

Type: Flatbread

Region or state: South Asia, Central Asia, Horn of Africa, East Africa

Main ingredients: flour

Ingredients:

  • 1 cup Semolina / Suji/ Rava
  • 1/4 cup Milk
  • 1 level tsp Salt / or salt to taste
  • 1/4 tsp Asafetida / Hing
  • 1 tsp Ginger, finely grated
  • 1 Green chili , finely chopped
  • 1/4 tsp Chili powder
  • 1 tsp Coriander /Cilantro leaves, finely chopped
  • 1/2 tsp cumin seed / jeera, roasted and powdered
  • 1 onion small , Finely chopped
  • 4 tsp Olive Oil

Method:
Step 1.

Take sooji in a bowl, add 1/4 cup of milk and mix it well. Let it stand for 15 minutes.

Step 2.

Add to the slightly damp Sooji / semolina onions, coriander leaves, cumin powder, Asafetida, salt, cumin powder, ginger, green chilies and make a soft dough adding very little extra water, to bind the suji / Semolina in to a dough so that it can be rolled into balls. (If the mixture is very dry, add gradually little water). Make four equal portions of the dough prepared.
Step 3.
Place a ball of dough on the rolling board , dust it with little flour and pat it with your palm into a thick roti.
Step 4.
Heat a griddle or non stick tawa on medium flame, grease it with a drop of oil. Drizzle few drops of oil along the edges of the roti. Cook on both sides till it turns light golden brown both sides.(it cook fast, so keep an eye on it).
Serve hot  this delicious flat bread with freshly made coriander chutney !

 

Amazing Health Benefits of Semolina:

Semolina is light on the stomach,  Browsing through some health information on this wonder grain, I realized it has some stunning health benefits, too!

Here’s a short list of what semolina can do for you:

  • Semolina is made from durum wheat, so it is digested slowly. This helps you feel full longer and prevents you from overeating.
  • Semolina improves kidney function, thanks to its potassium content.
  • Add some chopped nuts and raisins to your semolina porridge, and you increase its nutritional content as well as taste.
  • Add some chopped vegetables to savory semolina Upma, and you have a power-packed, as well as delicious, meal in a bowl.
  • Semolina is a good source of two vital vitamins: E and the B group. Both, as we know, are essential for good immunity from disease.
  • For those who lead an active lifestyle, semolina is a quick and nourishing source of energy.
  • The trace minerals in semolina, such as phosphorus, zinc and magnesium, are beneficial for the health of your bones and nervous system.

Of course those with gluten intolerance would need to avoid eating semolina.

 

Rava Laddoos

~ saanjhachullha ~ 2 Comments

Rava laddus

 Semolina Laddus

Hi friends!A beginner’s recipe that doesn’t need any expertise.

Prep Time: 5 minutes

Cook time: 20 minutes

 Makes: 15 Laddus

Recipe Cuisine: South Indian

Recipe Category: Snacks, Mithai

Ingredients:

  • 1 cup Rava / Sooji /fine Semolina
  • ½ cup Coconut , desiccated
  • 3/4 cup sugar, Powdered
  • 1/2 cup Warm milk
  • 1/4 cup cashew nuts, crushed in to smaller pieces
  • 1/4 cup Raisins
  • 1/4 cup pistachios
  • 6 Green cardamoms, peeled and powdered
  • 1/4 tsp saffron
  • 2 tbsp Ghee

Method:

Step 1.

Heat a kadhai / wok / or heavy bottom pan and dry roast the semolina for five -seven minutes on a low flame.

Step 2.

Add the desiccated coconut , mix well and fry for 7-8 minutes more. Take out the lightly roasted mixture in a bowl.

Step 3.

Heat one tbsp ghee in the same pan, add the cashew nuts and pistachios flakes fry till they turn light golden brown, add raisins fry for a minute .Remove and keep the fried fruit aside.

Step 4.

Heat remaining ghee in a kadhai / wok / or heavy bottom pan and fry the roasted rava/ sooji / semolina coconut mixture for 7-8 minutes on medium -low flame.

Step 5.

Boil 1/2 cup of milk in a pan add saffron, cardamom powder and sugar. Reduce the heat to low flame till the sugar gets dissolved completely switch off the stove.

Step 6.

Add milk, sugar, saffron and cardamom mix to the fried rava / sooji / semolina coconut mixture. Stir it well add the fried dry fruit. Mix it well and switch off the stove. Cool it for ten -fifteen minutes. Take equal portion of the mixture and shape it in to laddus . You will get fifteen laddus.

Note:

  • If you prefer a less sweeter version, add 2/3 cups of sugar instead of 1 cup.You can keep the laddus at room temperature for 3-4 days and in the refrigerator for a week.
  • I love semolina porridge. The comforting texture and taste, and the fact that it is light on the stomach, have made it one of my favorite foods to enjoy on a chilly night. Browsing through some health information on this wonder grain, I realized it has some stunning health benefits, too!

    Amazing Health Benefits of Semolina:

    Here’s a short list of what semolina can do for you:

  • Semolina is made from durum wheat, so it is digested slowly. This helps you feel full longer and prevents you from overeating.
  • Semolina improves kidney function, thanks to its potassium content.
  • Add some chopped nuts and raisins to your semolina porridge, and you increase its nutritional content as well as taste.
  • Add some chopped vegetables to savory semolina Upma, and you have a power-packed, as well as delicious, meal in a bowl.
  • Semolina is a good source of two vital vitamins: E and the B group. Both, as we know, are essential for good immunity from disease.
  • For those who lead an active lifestyle, semolina is a quick and nourishing source of energy.
  • The trace minerals in semolina, such as phosphorus, zinc and magnesium, are beneficial for the health of your bones and nervous system.

  • Of course those with gluten intolerance would need to avoid eating semolina.

    Ref. http://www.care2.com/greenliving/7-amazing-health-benefits-of-semolina.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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Chai /Indian Masala Tea

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Indian masala chai

Indian Masala chai is a tasty cup of health!

Prep time: 1 minute

Cook time: 3 minutes

Category: Spice tea

Cuisine: North Indian

Serves: 2 cups

Ingredients:

  • 1 cups milk
  • 11/4 cup water
  • 3 tsps tea leaves
  • 1 tsp Aniseed/ Saunf / fennel seeds
  • 4 green cardamoms , crushed
  • 4 cloves, whole
  • 1″ cinnamon stick
  • 1 tsp ginger, fresh, finely grated
  • 6 black peppercorns ,crushed
  • 2 tsp sugar
  • 6 Basil leaves, fresh
  • 1/4 tsp Nutmeg powder

Method:

Step 1.

Heat in a pan water and milk.

Step 2.

Add tea leaves, crushed cardamoms , nutmeg powder,cloves, cinnamon stick, ginger , black peppercorns and Basil leaves boil for 3 minutes.

Step 3.

Strain. Add sugar, mix, and serve hot with doughnuts or hot Cheese kebabs!

Health benefits of Indian Masala Chai:

Anti inflammatory: Masala chai is made up of a whole array of spices – clove, cinnamon, elaichi, ginger and tulsi. All these spices have their own individual health benefits but what makes masala chai perfect to beat inflammation is the fact that all the benefits of these spices work in synergy to help your body. One of the most important ingredients that helps with inflammation is ginger.Another component that makes masala chai a great tool to reduce inflammation is clove. Known to be packed with compound eugenol, clove is great when it comes to reducing inflammation in the muscles of the body. To add to that both these spices are very potent painkillers.

Beats fatigue: For some the best thing after a long, hard day’s work is a hot cup of masala chai. Wondering why? Well, the tannins present in tea help calm the body and revitalize it. Moreover tea contains caffeine – a stimulant. Albeit in a much lesser quantity when compared to coffee, but it has the same uplifting effect as a cuppa. This combination of spices (that helps beat fatigue) combined with a stimulant like caffeine acts as the best way to drive away fatigue. The effects of masala chai are so well known that even Olympic athletes resort to the drink as a ‘banned-substance-safe’ pick-me-up

Fights cold and flu: Believed to strengthen the immune system and keep common infections at bay, masala chai is infused with the goodness of all the antibacterial, anti fungal, anti parasitic properties of its constituent spices. Moreover the immune boosting effects of clove, cinnamon, elaichi / green cardamom and ginger makes masala chai a great way to keep coughs and colds at bay.

Improves digestion: Wondering how that is possible? Well, according to Mickey Mehta, holistic guru, ‘Masala chai contains spices like clove, tulsi / Basil, ginger and elaichi / Green Crdamom. What makes it great for people is that chai on its own is highly acidic in nature but when you add ginger to it making it masala chai, it becomes a great digestive and in fact cuts out the acidic nature of the tea.

Prevents diabetes:  Clove, cinnamon and elaichi are both known to help prevent diabetes by increasing the insulin sensitivity in the body and lowering one’s blood sugar levels. Cinnamon is known to keep the mind sharp and prevent the onset of diseases like Alzheimer’s and clove can help your body better utilize sugars.

Boosts metabolism:  Having a good and active metabolism is usually associated with weight loss, but did you know that a good metabolism is also responsible for other things like  helping your body digest and use food more efficiently. Being an essential part of your health, drinking chai also ensures your entire digestive system is in top condition. Moreover in Ayurveda, tea is known as a heat generating food and therefore helps speed up your metabolism.

Ref.www.thehealthsite.com/diseases-conditions/health-benefits-masala-chai-spice-tea/

 

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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Black Chickpeas Curry

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Green chikpea curry dark.jpg 
Kaala chana or black chickpeas are cooked in a tasty recipe, kaal chana curry. An Indian spicy recipe of chickpeas cooked in a tasty onion based gravy. Relish with any Indian bread of your choice or rice.

Preparation Time: 15 minutes
Cooking Time: 25 minutes
Serves: 6

Ingredients:

  • 1 cup kala channa / black chickpeas, soaked overnight
  • 3 tomatoes, medium size, pureed
  • 1 tsp ginger, finely grated
  • 2onions , medium size, finely chopped
  • 3 cloves, powdered
  • 2 black cardamoms. peeled and seeds powdered
  • 15 cloves of garlic, make a paste
  • 1/2 tsp red chili powder
  • 1 tbsp coriander powder
  • 1/2 tsp turmeric powder
  • 3 tbsp oil
  • 2 tbsp Coriander, finely chopped

Method:

Step 1.

Soak the Kala chana/ black chickpeas overnight.

Step 2.

Now take the soaked Kala chana / black chickpeas, finely chopped onions, four cups of water, salt and keep the pressure cooker on high flame till pressure is formed. After the pressure is formed reduce the heat and cook on low flame for twenty five minutes switch off the stove. When the pressure cooker cools to room temperature, check, kala chanas/ black chickpeas will be soft.  Set aside with the liquid.

Step 3.

Heat two table spoons of oil in a pan ,add pureed tomatoes and sauté on medium-low heat for about five minutes add grated ginger, coriander powder, clove, black cardamom powder, turmeric, chili powder and garlic paste and sauté for 5-6 minutes.

Step 4.

Add the kala chana / black chickpeas with its water into the above fried masala.  Cover and bring to boil, then simmer for at least ten to fifteen minutes.

Step 5.

Serve hot , garnished with finely chopped Dhaniya / Coriander/ Cilantro leaves with any Indian breads of your choice or boiled white rice.
Health benefits of black chickpeas:

Aids in Weight Loss: Inclusion of fiber rich foods in your diet can greatly contribute to weight loss. Black chickpeas are rich in both soluble and insoluble fiber.
Cardiovascular Benefits: Black chickpeas contain a unique combination of antioxidants, anthocyanins, delphindin, cyanidin and petunidin as well as phytonutrients and ALA that maintain the health of blood vessels and prevent oxidative stress, thereby reducing the risk of heart disease. Black chickpeas contain considerable amounts of folate and magnesium. Folate lowers the homocysteine levels thus minimizing the risk of narrowing of arteries by plaque formation, blood clots, heart attacks and strokes.
Lowers Cholesterol: The soluble fiber in black chickpeas binds the bile acids and prevents them from being absorbed by the body, thus reducing cholesterol levels. Daily consumption of around ¾ cup of chickpeas helps to decrease LDL cholesterol and total cholesterol triglycerides. Moreover, the dietary fiber of black chick peas is superior to that found in other foods.
Stabilizes Blood Sugar and Low Glycemic Index (GI): The soluble fiber in black chickpeas controls the absorption and release of blood sugar. Moreover, chickpeas have low glycemic index of 28 to 32 which means that the carbohydrate in them is broken down and digested slowly. This aids in weight loss by controlling appetite. The low GI causes blood sugar to rise moderately and slowly leading to lower blood sugar levels. Consuming ½ a cup of black chickpeas a day is effective in controlling blood sugar in just a week.
Prevention of Diabetes: As already stated, the carbohydrates in legumes such as black chickpeas are digested slowly, thus reducing the blood sugar levels. This contributes to insulin resistance, thereby reducing the risk of getting type-2 diabetes.
Great Source of Iron: Being a rich source of iron, black chickpeas can prevent anemia and boost your energy levels.
Good Source of Protein for Vegetarians: Black chickpeas are an alternative source of protein for vegetarians as these legumes in combination with whole grain or whole wheat protein, provide significant amounts of protein which are comparable to that of meat and dairy as well as devoid of high calories or saturated fats.
Beneficial for Women: The phytonutrients called saponins act as antioxidants to reduce the risk of breast cancer, prevent osteoporosis.
Treatment of Digestive Disorders: Black chickpeas are rich in dietary fiber, 2/3rd of which comprises of insoluble fiber which is vital for maintaining the health of digestive tract. Reduces the risk of cancer, particularly colon cancer.
Skin Benefits of Black Chickpeas: Black chickpeas are rich in folates, dietary fiber, protein, carbohydrates, copper, iron and phosphorus and devoid of sodium and cholesterol. They can be beneficial to your skin in the many ways.
Promotes Hair Growth: Black chickpeas contain vitamin B6 and zinc. Both these minerals play an important role in building up the protein in hair, thereby strengthening your hair follicles and promoting hair growth.
Combats Hair Loss: The combination of vitamin A and zinc in black chickpeas are vital for hair health and deficiency of any one of these in the diet can cause dandruff and hair loss.
Treatment of Dandruff: In order to get rid of dandruff, you can mix 4 tablespoons of black chickpea flour in around 250 ml water and massage your hair with it for a couple of minutes before washing.
Prevents Graying of Hair: Black chickpeas are loaded with protein and manganese. Manganese prevents your hair from changing pigmentation i.e. graying of hair.

Ref. http://www.stylecraze.com/articles/benefits-of-black-chickpeas-for-skin-hair-and-health/

Nick’s kitchen medical Disclaimer:

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

Bathua Ki Poori Aur Aaloo Ki Subzi

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Palak PuriAloo tamater 3 Bathua Ki Poori Aur Aaloo Ki Subzi

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

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

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

Ingredients:

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

Method:

Step 1.

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

 Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

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

Ingredients for Aloo ki sabzi:

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

Method:

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

Step 2.

Grind tomatoes in a blender with green chili and ginger.

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

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

Health benefits of Bathua/ Chenopodium album:

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

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

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

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

For gout and high uric acid eat bathua vegetable regularly.

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

Nick’s kitchen medical Disclaimer:

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

 

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Bathua ka Raita

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Bathua saag   Bathu Raita

(Bathua/ Chenopodium album Raita)

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

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

Preparation Time :10 minutes

Cooking time : 5 minutes

Cuisine: India,Uttar Pradesh

Course: Raita

Level Of Cooking: Easy

Servings : 4

Ingredients:

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

 Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Health benefits of Bathua/ Chenopodium album:

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

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

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

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

For gout and high uric acid eat bathua vegetable regularly.

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

Curd Health benefits:

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

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Carrot Pudding/Gaajar ka Halwa

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Carrot Halwa NG.JPG

Hi friends! Carrots the world’s healthiest food ! Carrots are perhaps best known for their rich supply of the antioxidant nutrient that was actually named for them: beta-carotene. However, these delicious root vegetables are the source not only of beta-carotene, but also of a wide variety of antioxidants and other health-supporting nutrients.Carrot pudding / Gajjar ka halwa is a delicious,  halwa /pudding rich with nuts and dried fruits is very popular all over the world. It is winter season dessert in India.

Ingredients:

  • 1 kg  carrots, fresh and grated
  • 1 liter milk full cream
  • 1 tin (400 gms ) sweetened condensed milk
  • 1 cup sugar or as per taste
  • 1/2 cup ghee
  • 100 gms khoya /dry thickened milk
  • 1/4 cup almonds, soaked over night and slivered
  • 2 tbsp kuskhus / Poppy seeds
  • 12 Green cardamoms, powdered

Method:

Step 1.

Wash the carrots very well, peel and grate and keep aside., soak the Khaskhas / poppy seeds in one cup water for an hour or so.

Step 2.

In a deep heavy bottom pan take carrots, milk and cook on a high flame till milk starts to boil. reduce to medium flame till all the milk thickens and reduces and blends with carrots. Add sugar and mix well.

Step 3.

Add khaskhas / poppy seeds and ghee to the carrot-milk mix and fry on slow / medium flame till the carrots are well fried and turn darker in color, add cardamom powder, mix well.

Step 4.

Add the slivered dry fruit, mix well and turn off the stove. Serve hot in bowls garnished with grated khoya.

Possible health benefits of Carrots:

Prevention of Heart Disease: High cholesterol is a major factor for heart disease. Since regular consumption of carrots reduces cholesterol levels, it is a good idea to consume a healthy dose of carrots, in order to prevent heart-related problems.

Blood Pressure: Carrots are rich sources of potassium, which is a vasodilator and can relax the tension in your blood vessels and arteries, thereby increasing blood flow and circulation, boosting organ function throughout the body and reducing the stress on the cardiovascular system.

Immune Booster:  Carrots contain a number of antiseptic and antibacterial abilities that make it ideal for boosting the immune system. Not only that, carrots are a rich source of vitamin C, which stimulates the activity of white blood cells and is one of the most important elements in the human immune system.

Digestion: Carrots, like most vegetables, have significant amounts of dietary fiber in those orange roots, and fiber is one of the most important elements in maintaining good digestive health.

Prevents Cancer: Beta-carotene consumption has been linked to a reduced risk of several cancers, notably lung cancer.

Improves Eyesight: Deficiency of vitamin A can cause some difficulty seeing in dim light. Since carrots are rich in vitamin A, it is good for improving eyesight and preventing conditions like night blindness from developing as we age.

Oral Health: The organic compounds in carrots all by themselves are good for mineral antioxidants, but carrots also stimulate the gums and induce excess saliva. Saliva is an alkaline substance and combats the bacteria and foreign bodies that can often result in cavities, halitosis, and other oral health risks.

Stroke: Eating a carrot every day reduces the risk of stroke by 68%. Many studies have strengthened the belief in the “carrot effect” on the brain. Studies conducted on stroke patients revealed that those with highest levels of beta-carotene had the highest survival rate.

Diabetes: Carrots are good for blood sugar regulation due to the presence of carotenoids in this delicious vegetable. Carotenoids inversely affect insulin resistance and thus lower blood sugar, thereby helping diabetic patients live a normal, healthy life. They also regulate the amount of insulin and glucose that is being used and metabolized by the body, providing a more even and healthy fluctuation for diabetic patients.

Ref. https://www.organicfacts.net/health-benefits/vegetable/carrots.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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Almond/Badam Halwa

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Badam Halwa

Badam / Almond Halwa

Halva (halawa, alva, haleweh, halava, helava, helva, halwa, halua, aluva, chalva) refers to many types of dense, sweet confections, served across the Middle East, South Asia, Central Asia, West Asia, North Africa, the Horn of Africa, the Balkans, Central Europe, Eastern Europe, Malta and the Jewish world.

Hi Friends! Badam Halwa is very easy to prepare and a healthy, delicious dessert . It does take little more time to make a good Badam Halwa!  the result is well worth the effort.

Prep Time: Soak Almonds overnight

Cook Time: 30 minutes

Serves: 6-8

Cuisine: South Indian

Ingredients:

  • 400gms whole almonds
  • 2 cups milk
  • 6 tbsp ghee / clarified butter
  • 400 gms granulated sugar
  • 1/2 tsp saffron strands
  • 6 Green cardamoms, powdered

Method:         

Step 1.

Soak the almonds in a bowl , leave them to soak for overnight. Remove skin from the almonds.

Step 2.

Put the almonds into a blender and add the milk blend the mixture to form a coarse paste .

Step 3.

Take a Kadahi / wok / or a deep, heavy-bottomed pan on medium heat add 4 tbsp of ghee to it. When the ghee melts, add the almond-milk mixture to it mix well.

Step 4.

Add sugar to the mixture and stir to mix well. Add the saffron strands and mix well. Cook the mixture on medium heat, stirring constantly .

Step 5.

As the liquid in the mixture begins to dry up, keep stirring constantly. Add the remaining ghee and stir well.

Step 6.

Keep cooking the mixture until most of the moisture in it dries up. When mixture starts leaving the sides of the Kadahi / wok / pan and the ghee starts to separate from it and halwa no longer sticks to the pan, Badam halwa is ready.

Step 7.

Switch off the stove and remove the Badam halwa onto a bowl to cool. Serve at room temperature .

Note: To store Badam halwa:

Halva can be kept at room temperature with little risk of spoilage. However, during hot summer months, it is better kept refrigerated, as it can turn runny after several days.If you cut the halwa into medium size squares, place a sheet of butter paper between the layers of stacked pieces to prevent them from sticking. Refrigerate  it in an airtight container .

The term halva (Arabic: حلاوة‎ ḥalāwah / حلوى ḥalwá Urdu: حلوہ ‎), meaning “desserts” or “sweet”, is used to describe two types of desserts:

  • Flour-based – This type of halva is slightly gelatinous and made from grain flour, typically semolina. The primary ingredients are clarified butter, flour, and sugar.
  • Nut-butter-based – This type of halva is crumbly and usually made from tahini (sesame paste) or other nut butters, such as sunflower seed butter. The primary ingredients are nut butter and sugar.

Halva may also be based on numerous other ingredients, including sunflower seeds, various nuts, beans, lentils, and vegetables such as carrots, pumpkins, yams and squashes.

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

Benefits of Soaked Almonds for Health:

Almonds nutrition may not be common knowledge but almonds are considered by nutritionists, to be the healthiest, most nutritious nuts of all. Almond is considered a ‘superfood’ due to the presence of high amount of nutrients in it. It is the most nourishing nut available in the market and contains a wide range of vital elements like soluble and insoluble fiber, protein, omega-3 fatty acid, omega-6 fatty acid, vitamin E, potassium, zinc, calcium, magnesium, and so on. According to nutritionists, these seeds should be soaked in water overnight prior to consuming. It eliminates the toxic materials present in its coating, decomposes its gluten content and releases Phytic acid so that we can get the most out of the nuts. In this article, we are talking about how almonds soaked in water can benefit your health, skin and hair.

Health benefits of soaked almonds are almost unlimited. Here, we have put together some of the most important medicinal values of this ‘wonder food’:

  1. Soaked almonds can make your food digestion smoother and faster by facilitating the entire digestive procedure. The external layer of the nut contains certain enzyme inhibitor which, when steeped in water, is released due to the presence of moisture. It activates the seeds, makes them easily digestible and allows people to get the maximum nutrition. Soaked almonds also release the lipid-breaking enzyme ‘lipase’, which works on the fat present in the food and aids in your digestion.
  2. These are extremely beneficial for pregnant women. As moisture increases the availability of nutrients present in the nuts, they provide ultimate nourishment and energy to both the would-be-mother as well as the fetus. Furthermore, the folic acid content of almonds makes the delivery of baby trouble-free and helps the newborn stay away from any sort of birth-defect.
  3. Scientists have proved that the intake of 4 to 6 soaked almonds a day can serve the purpose of a brain tonic and boost the functionality of the Central Nervous System (CNS) to a great extent. Being full of essential fats, these can sharpen the memory and improve the intelligence of growing kids significantly.
  4. Almonds immersed in water can reduce your cholesterol levels to a great extent. Basically, they are loaded with Monounsaturated Fatty Acids (MUFA), which lower the amount of Low Density Lipoprotein (LDL) or ‘bad cholesterol’ in your bloodstream. The Vitamin E content of the nuts is also helpful in fighting against LDL and raising the level of High Density Lipoprotein (HDL) in the body.
  5. By keeping your cholesterol levels under control with soaked almonds, you can maintain the heart health. They are good source of protein, potassium and magnesium, which are necessary for a healthy cardiovascular system. Apart from these, almonds are full of vitamin E which, being an antioxidant vitamin, combats several fatal heart diseases.
  6. Acute hypertension can also be treated by soaked almonds. The low sodium and high potassium content of the nuts can prevent your blood pressure from escalating. In addition, magnesium and folic acid present in the seeds are helpful in lowering the chances of artery congestion.
  7. Soaked almonds are a wonderful natural remedy for healing diabetes mellitus. They help to keep your blood sugar level under control and stay away from the daises.
  8. There are very few chemical or organic compounds that can promote weight loss like soaked almonds. Being loaded with monounsaturated fat, they satisfy your craving for food and help you shed off additional body weight.
  9. Those who suffer from chronic constipation can also get benefitted by consuming soaked almonds. The nut is full of insoluble fibers, which increase the amount of roughage in your body and help you get rid of the problem.

Benefits of Soaked Almonds for Skin:

Regular consumption and proper external application of soaked almonds can do wonder for your skin. Find below some of their great beauty benefits:

  1. Soaked almonds can be mashed and applied to the skin as a natural moisturizer. If your skin is dry, you can mix some whipped cream with the almonds and use the mask every day. It would nourish your skin and hydrate it sufficiently. As a result, you will get soft, supple and smooth skin.
  2. If you want to improve your skin tone and get back your lost glow, soaked almonds can help you a lot. It repairs the damaged skin tissues internally and accelerates the formation of new cells. Hence, the tone and texture of your skin are enhanced considerably.
  3. Ageing can easily be prevented with soaked almonds. Vitamin E and other antioxidants present in these nuts can eliminate harmful free radicals from your body. As a result, the ageing process gets delayed and you remain younger-looking for a longer period.
  4. Paste of soaked almonds can be used as a natural scrub for face as well as rest of the body. You can add milk, lemon or honey to it and prepare different packs. These are very effective in exfoliation of your skin and giving you a fresh, new look.
  5. Soaked almond paste can also be used to treat skin inflammation. Be it rashes or chapped skin, the soothing property of the seeds give you relief from itching and irritation quickly.

Possible benefits of Soaked Almonds for Hair

Soaked almonds are not only beneficial for your health or skin. If used in the right manner, it can give us long and smooth tresses too. Following are the hair benefits of this magical object:

  1. Soak a few almonds in water overnight, mash it in the next morning and finally, prepare a hair mask by mixing a fair amount of olive oil with it. Apply it on your scalp and hair every day. It is a wonderful natural conditioner that can give you smooth and healthy hair.
  2. As mentioned earlier, almonds are highly nutritive. Therefore, eating soaked almonds or using its paste on the scalp can nourish your hair and make it stronger. It also repairs severe hair damage, reduces frequent hair fall and helps in the growth of new hair follicles.
  3. Soaked almonds also add shine and luster to your tresses. They work directly on the roots of hair.

So, include soaked almonds in your morning diet. Be beautiful! Don’t forget to leave us a comment.

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

Nick’s kitchen medical Disclaimer:

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

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Basic Lobiya Curry

~ saanjhachullha ~ 1 Comment

 

Black eyed beans curry New

Basic Lobia / black eyed beans/Cow peas

Black Eyed Bean is also known as lobia. This is a basic recipe, easy to prepare and very nutritious, very delicious and protein rich.

Prep time : Soaking the beans over night

Pressure Cooking time : 20 minutes

Cooking time : 35 minutes

 Recipe type: main dish

Cuisine: north Indian

Ingredients:

  • 1 cup Lobia / black eyed beans/Cow peas
  • 2 onions, medium size, finely chopped
  • 2 tomatoes , medium size, pureed
  • 2 green chilies, make a paste
  • 1 tsp cumin seeds
  • 2 tbsp coriander powder
  • 1 tbsp ginger paste
  • 1 tbsp garlic paste
  • 1/2 tsp turmeric powder
  • 1 level tsp salt or / salt to taste
  • 3 cups water
  • 2 tablespoons oil
  • 2 tbsp Coriander leaves, finely chopped

Method:

Step 1.

Wash and soak beans for two, three hours.

Step 2.

Heat the oil in pressure cooker on medium heat add cumin seeds crackle add onions. Fry the onions till light golden brown in colour.

Step 3.

Add the ginger, green chili paste, coriander powder, turmeric, and fry it for few seconds , add tomato puree, salt and cook on low flame for 8-10 minutes.

Step 4.

Add Lobia / black eyed beans/Cow peas and water close the pressure cooker. On high flame as pressure is formed turn the heat down to low and cook for 20 minutes.

Step 5.

Turn off the stove and wait until pressure has come down, open the pressure cooker lid. Black-eyed beans should be soft and tender.

Step 6.

Serve hot, garnished with fresh coriander leaves. Accompaniments any Indian bread of your choice or boiled white rice and potato Raita.

Note:Sour tomatoes give best results.

Possible Health benefits of Lobia / black eyed beans/Cow peas:

1. Subordinates cholesterol level

Lobia / black eyed beans/Cow peas are well known because of their capability to reduce the plasma cholesterol within your body. This really is aided by them being recognized like an excellent method of obtaining proteins as well as dietary fibers, and it has a comparatively lower glycemic index. Should the cholesterol level of the body just isn’t managed to the beneficial value, it might lead to serious side effects.

2. Rich anti-oxidants

This particular creamy white bean having a black eye is additionally recognized because of its function as high quality anti-oxidant. All of the types of Lobia / black eyed beans/Cow peas which include red, black and light brown ones, all are abundant with anti-oxidant qualities. The anti-oxidation property also guarantees curbing of the cancerous cells within the body.

3. Component of weight loss diets

Lobia / black eyed beans/Cow peas can verify as a good accessory for the weight loss diets due to various reasons. First it features a reduced power of sodium within it and therefore retains an ideal health level. Next this particular vegetable will become the reason behind minimal fat consumption and also resultantly aids weight reduction. Last although not the least, it includes totally no cholesterol, and therefore is advantageous for the heart too.

4. Great for diabetic conditions

Apart from the outlined health advantages, additionally it is verified to be effective at assisting diabetic problems. The fiber content of the veggie is both higher and in addition has become soluble, as a result it helps the body in subordinating the chance of diabetes. Flavonoids contained in Lobia / black eyed beans/Cow peas also defend against cardio vascular conditions.

5. Best for the stomach

This particular veggie is well known because of its optimistic effect of dealing with problems associated with the stomach, pancreas as well as spleen. In addition it has been confirmed to be useful in reducing blockages or even discomfort related to urination problems. Additionally, it calms the working of bowel in your body.

6. Low in Fat and Calories

Lobia / black eyed beans/Cow peas really are a low-fat as well as low-calorie food items, which makes them a nutritious accessory for a weight-loss diet plan. Canned types differ in content, yet a 1/2 cup of black-eyed peas is usually lower than 100 calories and has about 1 g of fat. A diet which is lower in fat and calories can help you slim down, avoids putting on weight and safeguards you from numerous health problems, which includes cardiovascular disease, diabetes and also depressive disorders.

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

Nick’s kitchen medical Disclaimer:

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

 

Pav Bhaji

~ saanjhachullha ~ Leave a comment

Pav Bhaji

Pav Bhaji

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

Prep time: 30 minutes

Cook time: 30 minutes

Course: Snack

Cuisine: Indian, Mumbai

Level Of Cooking: Easy

Serves: 6

Ingredients:

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

Method:

For the Bhaji:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

The buttered pavs:

Step 1.

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

For Serving:

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

How to serve:

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

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

Health Benefits of mixed vegetables:

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

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

Nick’s kitchen medical Disclaimer:

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

 

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Crispy Potato Rolls

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Potato rolls NG

Hi friends! An easy to make and tasty appetizer for Potato lovers! Use Air frier as a healthier option for cooking it.

Serves: 4
Style: Indian Vegetarian

Ingredients:

  • 4 potatoes, medium size
  • 6 slice bread, multigrain
  • 1tsp cumin seeds, roasted and powdered
  • 2  green chilies, finely chopped
  • 2  tbsp coriander leaves, finely chopped
  • 1/2 tsp red chili powder
  • 2 tsp Dry mango powder
  • 1 level tsp salt or / salt to taste
  • 1  tsp ginger, finely grated
  • 4 tbsp sesame seeds
  • Oil for deep frying

Method:

Step 1.

Put the washed potatoes in a pressure cooker with two 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 5 minutes. Switch off the stove. When pressure cooker is cooled to room temperature, open the lid and take out the boiled potatoes.

Step 2.

Peel and mash the potatoes in a mixing bowl keep aside.

Step 3.

Take a bowl with water to wet the bread. Dip the bread slices one by one and dampen them with water, place the slices between your palms and press, squeezing out the excess water from the bread slices and mash them well.

Step 4.

 Now in the mixing bowl take mashed potatoes, mashed bread slices, green chilies, chopped coriander leaves, salt, cumin powder, red chili powder, dry mango powder, grated ginger and mix very well.

Step 5.

Take twenty four equal portions of the mix and make a roll with each portion and keep aside.

Step 6.

In a plate sprinkle sesame seeds, take each roll and roll over the sesame seeds in a way that each roll is well quoted with the sesame seeds. Keep aside.

Step 7.

Heat the oil for deep frying on high flame. Drop in the rolls slowly. Reduce the heat and fry on medium flame stirring frequently till the rolls are crisp and golden brown in color. Drain on a kitchen paper towel.

Step 8.

Serve hot with green coriander Chutney or tomato ketchup.

Health benefits of the potatoes:

Yet far from being the devil’s food, a cooked new potato has only 26 calories and is packed with nutrients. A key to lasting weight loss is eating foods that make you feel full for longer.’You should eat complex carbohydrates such as potatoes, rather than simple carbohydrates like sugar or biscuits which give a short energy boost followed by hunger pangs,’ she says. ‘In this way, potatoes can help you reduce binge-eating.’

Nutritious: Potatoes provide the body with an essential source of fuel and energy, which you need even when dieting. Potatoes provide the body with an essential source of fuel and energy, which you need even when dieting. As a rich carbohydrate source, they help to fuel all reactions in the body which you need for movement, thinking, digestion and cellular renewal.

Vitamin Booster:

Potatoes were eaten by 19th Century English and Spanish sailors to fend off scurvy. Surprisingly rich in immune-boosting Vitamin C, a medium potato (150g) with the skin provides 27mg, almost half of the recommended daily intake. Potatoes are also a rich source of Vitamin B, folate and minerals such as potassium, magnesium and iron. Potatoes are underground tubers, meaning that they store all the vitamins and minerals needed for growing new potato plants in spring. Rather than being bland and starchy, they’re actually full of nutrients.

Super food: One new potato contains just 26 calories

BLOOD PRESSURE

Potatoes have kukoamines. Traditional Chinese Medicine uses a plant, Lycium chinense – which also contains kukoamines – as a tea to lower blood pressure. A few good servings of potatoes a day would have some blood-pressure lowering activity.

CARDIOVASCULAR DISEASE

Potatoes have flavonoids, which help protect against cardiovascular-disease by lowering levels of bad LDL-cholesterol and keeping arteries fat-free. The B vitamins in potatoes also protect arteries. Vitamin B6, found in potatoes, reduces levels of a molecule called homocysteine which is involved in inflammation and the furring up of arteries. High homocysteine levels are associated with a significantly increased risk of heart attack and stroke.

GUT HEALTH

A single baked potato will provide nearly 12 per cent of the daily recommended amount of fibre, giving similar levels to whole grain breads, pastas and cereals. High levels of dietary fibre and ‘bulking agents’ support healthy digestion and regular bowel movements, while giving a protective effect from colon cancer.

 

STRESS

Potatoes are exceedingly rich in Vitamin B6, a substance needed for cellular renewal, a healthy nervous system and a balanced mood. Just  100g of baked potato contains 21 per cent of the daily value of the vitamin. It is used to make neurotransmitters –substances that deliver messages from one cell to the next. Neurotransmitters such as serotonin and dopamine are needed for the regulation of mood and Vitamin B6 is needed to make them. It is also used to make adrenaline, hormones that help us respond to stress, and GABA, a substance linked to relaxation and a feeling of well being.

 

Ref. http://www.dailymail.co.uk/health/article-1206765/Why-potatoes-suprising-health-benefit-key-lasting-weight-loss.html

Nick’s kitchen 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.

 

 

Vegetable Stew

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Vege Stew Kerala

Vegetable Stew

Hi friends! India’s cultural diversity is perhaps most authentically reflected in its cuisine. The country’s multi-state population results in a striking compilation of culinary styles. Among the intriguingly-termed dishes that comprise dozens of local menus are vegetable stew and appams from Kerala (a stew of carrots, local green peas,potatoes and spices).

Preparation time: 10 minutes

Cooking time: 30 minutes

 Recipe type: Side dish

Cuisine: South India, Kerala

Serves: 3-4

Ingredients:

  • 1/2 cup carrot, peeled cut into tiny cubed
  • 1/2 cup potato, peeled and cubed
  • 1/2 cup fresh green peas
  • 1 cup onion, thinly sliced
  • 12 garlic cloves, mashed into a paste
  • 2 tsp ginger, finely grated
  • 1 tb-spoon corn flour
  • 2 tbsp poppy seeds/ khuskhus
  • 12 cashew nuts
  • 3 green chilie paste
  • 1/4 tsp cinnamon powder/1″ piece of cinnamon
  • 3 cloves, powdered
  • 1/2 tsp black pepper powder
  • 6 green cardamoms, powdered
  • 2 cups thin coconut milk or water * check notes for making coconut milk
  • 1 cup thick coconut milk
  • 2 sprigs of curry leaves/kadi patta
  • 1/2 tsp red chili powder
  • 3 tbsp coconut oil
  • 1 tsp salt or / salt as per taste

Method:

Step 1.

In a pressure cooker, add all the chopped vegetables, 1/4 cup water and 1/2 tsp of salt. Switch off the heat as soon as full pressure is formed. Let the cooker cool to room temperature. Open the lid and take out the steamed vegetables in a bowl. Keep the steamed vegetables aside.

Step 2. 

In a pan heat coconut oil add the curry leaves, cinnamon powder, clove powder, cardamom powder and black pepper powder, red chili powder fry for few seconds, till fragrant.

Step 3. 

Add the onions Sauté till the onions become translucent add ginger, garlic, saute for2-3 minutes.

Step 4.

In a dry grinder take poppy seeds/khuskhus,cashew nuts. Grind to a fine powder. Add this powder to the fried masalas , add the steamed vegetables as well.

Step 5.

In the thin coconut milk or water add corn flour mix well add to the vegetables, cover the pan and cook the vegetables in coconut milk for 2-3 minutes.Add the thick coconut milk. stir well and simmer for just  a minute.

Step 6.

Serve kerala vegetable stew hot with appams, neer dosa or boiled rice or Malabar parathas.

Note: Coconut milk can be prepared at home from fresh coconut.

Ingredients:

  • 3 cups grated fresh coconut
  • 4 cups water

Method:

Step 1.

Put the grated coconut in the blender jar add 2 cups of water and blend till the coconut is ground well.

Step 2.

Strain in a muslin cloth/ or a fine sieve and collect the extract in a bowl , this is the thick coconut milk.

Step 3.

The coconut residue is put back into the blender with 1 cup of water and blended again.

Step 4.

Strain and collect the second extract from it in another bowl. This is the thin coconut milk .

Step 5.

Put back the coconut residue again in the blender add 1 cup of water and blend again and it will be thinner third extract, thinnest coconut milk .

Step 6.

Strain for the third time and collect the third coconut milk in the bowl . So the fresh coconut milk is ready. Coconut milk can be refrigerated and used.

Nutritional Value of Vegetables

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

Cardamom

~ saanjhachullha ~ 1 Comment

Black Cardamom    green cardamom  Madagasaker cardamoms

Black Cardamoms                     Green Cardamoms                Madagascar Cardamoms

History
The origin of cardamom can be traced back to as early as 4th century BC in the monsoon forests of the Western Ghats in southern India. Today, this area is known as the Cardamom Hills, and until 200 years back, this area produced most of the world’s cardamom. The cardamom fruits have been in trade in India for more than 1000 years. They had been in print in the medical compendium Charaka Samhita between 2nd century BC and 2nd century AD. What’s more, it is also mentioned in the Sanskrit texts, Taitirriya Samhita of the 4th century BC. During the same time, the Greeks began importing cardamom from the East. While the inferior grades were called amomon, the superior grades were named kardamomon. Eventually, the Romans started importing substantial quantities of cardamom from India and regarded them as one of the most popular oriental spices in the Roman cuisine. Most of the cardamom was supplied from the evergreen monsoon forests of southern India and Sri Lanka. In 1903, cardamom plantation was abolished due to excessive production in Ceylon, now Sri Lanka, which led to low prices. The British colonies spread the plantation of cardamom in other parts of India as a secondary crop. Today, cardamom is largely used as an aromatic spice in Eastern, Arab and some Scandinavian cuisines.

Main Name: Cardamom
Biological Name: Elettaria cardamomum
Hindi Name: Chhoti ilaichi, Elaichi, Hari ilaichi
Names in other Indian languages: Yelakkai, Elakkai (Tamil), Elathari (Malayalam), Yealak kayulu, Elakkayi (Telugu), Elaychi (Gujarati), Choto elach (Bengali), Velchil, Veldoda (Marathi), Alaichi (Oriya), Hari ilaichi, Elaichi, (Punjabi), Elaichi, Choti alaichi (Urdu)

Cardamom, botanically known as Elettaria cardamomum, hails from the family of Zingiberaceae, or ginger. Three types of cardamom are found – green cardamom, brown cardamom and Madagascar cardamom.

Cardamom is native to the evergreen forests of India,the Middle East and North Africa. This spice is commonly used in Indian cuisine, highly valued for its pleasant aroma, slightly pungent taste, and warm sensation.

Cardamom isn’t just tasty, it’s healthy, too.It’s good adding cardamom to your food for the flavor alone, health benefits of the spices are also there. It is considered as ‘Queen of Spices’ . Due to the aromatic fragrance it exudes, gorgeous and mouth-watering delicacies are prepared with it . Referred by the names ‘Grains of Paradise’, ela, elachi, and elaichi amongst several others, cardamom is a versatile spice that adds an equally delicious and aromatic flavor to both pungent and sweet dishes. Grind the seeds into powder, or use whole pods; cardamom adds the right flavor to any delicacy, particularly when cracked a little just before being tossed in the preparations. Taste improves of any meal by adding this lovely spice. This Spices is the second largest consumed spice in the world, after black pepper, and world’s second most expensive spice, after the saffron.

With several essential nutrients and natural minerals present in cardamom, the health benefits and medicinal qualities are numerous.  and glance through the following sections to discover the health benefits cardamom has to offer.

Health Benefits of Cardamom:

  • The high concentration of lenoleic acid improves blood circulation in the lungs by the blood thinning action; hence cardamom is beneficial for relieving the symptoms of asthma and bronchitis.
  • Oral administration of cardamom seeds is known for inhibiting the growth of cancer cells, with rare cases of completely destroying the cells.
  • Regular consumption of cardamom treats high cholesterol levels and reduces high blood pressure; thus, lowering the risk of cardiovascular diseases.
  • Due to its natural anti-bacterial property, cardamom helps in neutralizing dental bacteria, thereby fighting bad breath and other oral health issues.
  • An infusion of cardamom and cinnamon is used for curing pharyngitis, sore throat, uvula relaxation and hoarseness during the infective stage of influenza.
  • Cardamom has been highly effective in treating gastrointestinal problems, like indigestion, nausea, vomiting, stomach pain, constipation, upset stomachs and flatulence.
  • Due to its anti-spasmodic properties, cardamom helps in preventing spasms and convulsions.
  • Inflamed nerves and backaches have been known to be successfully treated with the application of cardamom oil or consuming cardamom seeds.
  • Cardamom boosts appetite in anorexic patients, a disorder characterized by excessive weight loss. Consuming cardamom increases hunger pangs, thereby helping in the recovery process.
  • Cardamom stimulates the natural process of detoxification through sweating and urination, thereby purifying the entire body and strengthening the kidneys and urinary system.
  • By reducing the air and water elements, cardamom relieves stomach dyspepsia, cures indigestion and soothes the mucus membrane. As such, the gas and heartburn caused by garlic and onion is effectively relieved by cardamom.
  • Cardamom, when mixed with banana leaf powder and amla juice, is an excellent diuretic for treating gonorrhea (inflammation of the urethra or vagina), cystitis (inflammation of the urinary bladder), nephritis (inflammation of the kidneys) and burning or infrequent urination.
  • Cardamom, when added to tea, gives a pleasant aroma, which serves as an effective remedy for depression.
  • It has stimulating effects that secretes various enzymes and hormones, gastric juices, peristaltic motion, circulation and excretion; thereby maintaining proper metabolism.
  •  When combined with honey and other spices, cardamom acts as an effective cure for laryngitis and tuberculosis.
  • Cardamom acts as a natural health tonic, when taken at bedtime, diluted with milk and honey. Besides, it is effective in preventing memory loss.

How many calories in cardamom (per 100 gm)
Cardamom has about 311 calories per 100 gm of weight.
How to Buy Cardamom

  • Cardamom is available as whole pods and in powdered forms in the market all round the year.
  • You can easily find both varieties of cardamom. ‘Elettaria’ pods are small and light green in color, while ‘Amomum’ pods are larger and dark brown.
  • To check the freshness of the pods, scratch the pod with your fingertip. In case it gives off a sweet aroma, the pod has passed the test.
  • Do not buy pods that are light in color and have stains, spots or molds.

Cardamom Storage Tips

  • Always store cardamom pods in an airtight container in a cool, dark and dry place.
  • When placed in the refrigerator, cardamom pods retain their freshness for longer durations.
  • Powdered cardamom should always be kept in a tightly sealed container and should be used at the earliest as it tends to lose its flavor quickly.

Tip: Chew on elaichi  regularly after every meal. The best way to keep acidity at bay is to avoid sitting right after you have eating; instead walk around a bit while chewing on the elaichi pod and you should feel much better.

If you suffer from indigestion this tip is for you. Take a two to three pods of cardamom, a small piece of ginger, a few pieces of cloves and a few dhania seeds. Grind them well and eat this with warm water. It acts as an instant remedy for indigestion, bloating and gas.

Another great remedy for headaches caused due to indigestion is to make cardamom tea. All you need to do is infuse it into some regular green tea and drink it while it’s warm. This mixture works well right at the onset of the symptoms of indigestion.

If you have a cold, cough or a congested chest , elaichi is the best natural remedy to relieve the symptoms.  All you need to do is add a few drop of elaichi’s essential oil to your vessel of steaming water during steam inhalation.

Cardamom culinary uses :

Cardamom spice is a highly aromatic spice that is most commonly used in Eastern, Arab, and some Scandinavian cuisines. Its unique slightly sweet and savory flavor allows it to be combined with both sweet and savory dishes.

Cardamom seed’s ability to enhance so many types of food is why it is a good combination with a wide range of other ingredients from seafood to sauces, to meats, poultry, vegetables, and even desserts, pastries, and other baked goods.

Numerous flavorful little cardamom seeds are encased within a single cardamom pod that are green in color when fresh. Cardamom spice has a complex flavor that can be described as slightly sweet, floral, and spicy with citric elements.

It leaves the tongue with a warm antiseptic sensation similar to eucalyptus with an additional peppery after taste. Some have described its flavor as spicy and cola-like. Grind cardamom from one of the whole forms of the spice to ensure a superior flavor and aroma, both of which are quickly lost when the spice is pre-ground.

Many traditional Indian dishes feature different varieties of cardamom. Elettaria, or green cardamom, is combined with condensed milk and sugar to make sweets collectively referred to as mithai. Green cardamom is also used to flavor coffee and teas, most notably Masala chai.

Since culinary connoisseurs consider green cardamon the premium variety, it is commonly used to flavor meats, poultry, seafood, vegetable dishes, soups and sauces. In contrast, Amomum, or black cardamom, imparts a slightly mint-like flavor and is an ingredient in garam masala, a seasoning blend used to flavor curries and rice dishes.

Ground cardamom is convenient to have for baking and other applications where the spice needs to be ground. Freshness and thus flavor are of course compromised when cardamom is pre ground because it loses flavor soon after grinding. To appreciate cardamom’s true flavor we suggest grinding it before use in a spice mill, electric coffee grinder, or mortar and pestle.

White cardamom that was commonly available in the North America and Europe had been bleached to achieve its color, or lack of it. It is used in baking and some desserts because its color helps keep light colored batters, sauces, and confections speck free. The bleaching process also destroyed much of the cardamom’s flavor leading to white cardamom’s decline in popularity.

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

Ref. http://www.stylecraze.com/articles/benefits-of-green-cardamom-for-skin-hair-and-health/

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

Ref. http://www.cardamomspice.com/#order

Nick’s kitchen medical Disclaimer:

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

Cucumber Sprouts Salad

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cucumber sprouts salad Pa

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

Cooking Time: 5 minutes

Level: Easy

Course: Salad

Ingredients :

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

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

Hung curd making at home:

Ingredients:

Curd

Method:

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

Health benefits of Cucumber

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

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

Top 10  Health Benefits of Sprouts

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

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

Benefits of Tomatoes

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

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Gatte ki Sabzi

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Gatte ki sabzi

Dumpling Curry/ Gatte Ki Sabzi

Preparation tips:

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

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

Serves: 5-6

Cook time: 40 minutes

Cuisine: India, Rajasthan

Course: Main

Ingredients:

For the Gattas/ Dumplings:

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

 

For the gravy:

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

Method:

For the Gattas/ Dumplings:

Step 1.

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

Step 2.

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

 

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 1.

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

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

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

Step 4.

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

 

 

Nutrient Facts for Besan Flour/ Gram flour:

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

Basics:

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

Vitamins:

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

Minerals:

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

 

Gluten Free

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

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

Shalgam ki Sabzi/Turnip

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 Shalgam ki sabzi 1

Turnip curry /Shalgam ki sabzi simply delicious!

Prep time: 10 minutes

Cooking time: 25 minutes

Course: Main

Level: Easy

Serves: 4

Ingredients:

  • 500 gm Shalgam /turnips, washed, peeled and chopped into tiny cubes
  • 2 tomatoes medium size, finely chopped
  • 3 medium size onions, finely chopped
  • 1 tsp ginger, finely grated
  • 12 cloves of garlic, mashed well
  • 2 green chilies , finely chopped
  • 1 tsp sugar
  • 1 tsp Cumin, roasted and powdered
  • 2 tsp Coriander powder
  • 1/2 tsp turmeric powder
  • 1 cup water
  • 2 tbsp olive oil / mustard oil
  • 2/3 tsp Salt or / salt to taste
  • 2 tbsp Coriander leaves, finely chopped

Method:

Step 1.

In a pressure cooker heat the oil add the chopped green chillies, grated ginger and  garlic paste fry for half a minute.

Step 2.

Add the chopped onions and saute for five minutes or till the onions are lightly browned on medium flame.

Step 3.

Add pureed tomatoes, salt, turmeric, cumin and coriander powder. Fry on low flame for 5-7 minutes.

Step 4.

Add the turnip cubes and mix , add water and stir well. Close the cooker lid and on high flame, the moment pressure is formed reduce the heat and cook on low flame for about 10 minutes.

Step 5.

When pressure comes down open the cooker add the sugar and mixing the cooked turnips mash them.

Step 6.

Cook for a few minutes. Serve hot garnished with finely chopped coriander leaves with tandoori roti or any Indian bread of your choice! Dals / lentils and Raitas are good accompaniments.

 

Turnips, Scientific name: Brassica rapa (Rapifera Group) are nutritious root vegetables sought after in a variety of cuisines across Europe, Asia, and Eastern American regions. It is one of the cool-season vegetables belonging within the broad Brassicaceae family, which also includes cabbage, kale, brussels-sprouts, etc. The roots have been cultivated as staple food during ancient Greek and Roman periods. Although, its bulbous root which is widely popular, it is its top fresh greens rather more nutritious, several times richer in vitamins, minerals, and antioxidants.

Health benefits of turnips:

  • Turnips are very low calorie root vegetables; contains only 28 calories per 100 g. However, they are very good source of anti-oxidants, minerals, vitamins and dietary fiber.
  • Fresh roots are indeed one of the vegetables rich in vitamin C; provide about 21mg or 35% of DRA of vitamin C per 100 g. Vitamin-C is a powerful water-soluble anti-oxidant required by the body for synthesis of collagen. It also helps the body scavenge harmful free radicals, prevents from cancers, inflammation, and helps boost immunity.
  • Turnip greens indeed are the storehouse of many vital nutrients; contain certain minerals and vitamins several fold more than that in the roots. The greens are very rich in antioxidants like vitamin A, vitamin C, carotenoid, xanthin, and lutein. In addition, the leafy-tops are an excellent source of vitamin K.
  • In addition, its top greens are also a very good source of B-complex group of vitamins such as folates, riboflavin, pyridoxine, pantothenic acid and thiamin.
  • Furher, the fresh greens are also excellent sources of important minerals like calcium, copper, iron and manganese.

 

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

Tomato Paneer

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tomato paneer 3

Hi friends! Cottage cheeses chunks in tomato gravy with mild spices, tossed together in olive oil.

Preparation Time : 10 minutes

Cooking time : 25 minutes

Servings : 6

Cuisine: North Indian

Course: Main Course

Level Of Cooking: Easy

Ingredients :

  • 250 grams Paneer /cottage cheese
  • 8 medium size tomatoes, pureed
  • 1/2 cup Fresh cream
  • 1 tsp Cumin seeds
  • 1/4 tsp Asafoetida / heeng
  • 2 green chillies , made into paste
  • 1/2 tsp turmeric powder
  • 1/2 nutmeg / jayaphal, powdered
  • 1tsp Sugar
  • 1/2 tsp Garam masala
  • 8 green cardamoms , powdered
  • 1 tsp or /Salt to taste
  • 2 tbsp Olive oil

Method :

Step 1

Cut paneer/cottage cheese into small cubes fry the cubes in a non stick pan lightly. Cut tomatoes and puree in the blender, keep aside.

Step 2

In a non stick pan heat oil, add asafoetida fry till slightly pink, put cumin seeds when it starts crackling add turmeric powder, nutmeg powder, sugar, salt and mix well sauté for a minute.

Step 3

Add tomato puree, green chilli paste, and mix well bring it to a boil. Lower the heat and cook till the oil surfaces.

Step 4

Add cottage cheese pieces and fresh cream. Sprinkle cardamom powder, mix well. Let the mixture come to boil. Switch off the stove. Serve hot with any Indian bread of your choice.

Note: After adding cream do not cook for long period, over cooking alters the texture and taste of the dish. Nutmeg goes well with certain types of savory dishes like cheese dishes etc.

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 flavour of most cheeses. There are hundreds of types of cheese.

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 Matar

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Methi mutter 1.jpg

Methi Mutter- fresh fenugreek / methi leaves with green peas

Alternate Names: Fenugreek is also known as Methya (in Marathi), menthya (in Kannada), Vendayam (in Tamil), Menthulu (in Telugu), Uluva (in Malayalam) , Uluhaal ( in Sinhalese), Methi ( (In Oriya,Bangla, Punjabi, Urdu and Hindi). In Persian it is Shanbalîleh, and in Arabic its name is Hilbeh. Cooking: 45 minutes

Hi friends! Delicious treat for your next get-together, a party favorite!

 

Course: Main

Serves: 4

Cuisine: North Indian

Ingredients:

  • 1 cup fresh green peas
  • 2 cups fresh fenugreek / methi leaves, finely chopped
  • 2 tomatoes, medium size, blanched and chopped
  • 1 onion medium size, finely chopped
  • 1/2 tsp cumin seeds
  • 1/2 tsp black pepper powder
  • 1/2 cup malai/fresh cream
  • 9 cashew nuts
  • 1 tsp poppy seeds / khuskhus, soaked in 1/4 cup water
  • 1 1/4 tsp salt or / salt to taste
  • 1/2 tsp sugar
  • 2 tbsp Olive oil
  • For the paste:
  • 1 onion, medium size
  • 2 green chilies
  • 1tsp ginger, finely grated
  • 4 cloves garlic

Method:

Step 1.

Wash very well in cold water and cut finely fenugreek / methi leaves in a bowl.

Step 2.

Soak for half an hour the finely chopped Fenugreek / Methi leaves in one cup of water, add 1/4 tsp salt and 1/2 tsp sugar to it . Strain the fenugreek / methi leaves and squeeze extra water from fenugreek / methi leaves and keep aside.

Step 3.

In a pressure cooker take green peas add 1/4 cup of water. On a high flame when full pressure is formed, switch off the stove. When pressure cooker cools down to room temperature, open the lid and keep the peas aside.

Step 4.

Take 1 onion, finely chopped, 2 green chilies, chopped, 1tsp ginger 4 cloves garlic and 1/4 cup water in a blender and make a fine paste. Keep aside.

Step 5.

Blanche tomatoes, and after removing the skin chop finely and keep aside.

Step 6.

Make a fine paste of soaked poppy seeds / khuskhus seeds and cashew nuts, keep aside

Step 7.

Heat a tbsp of oil in a kadahi / wok / or frying pan, add the fenugreek / methi leaves and sauté on medium flame for 2-3 minutes till slightly glossy. Switch off the stove and remove the fenugreek / methi leaves in a bowl and keep aside.

Step 8.

Heat the remaining one tbsp oil in a pan, add the cumin seeds, when cumin starts crackling add one finely chopped onion and sauté till the onions are transparent. Add onion, ginger, garlic, green chilies paste to it and sauté for seven to eight minutes on medium flame, stirring continuously.

Step 9.

Add chopped tomatoes, freshly ground pepper powder mix well. Cook for five minutes more.
Add the boiled green peas and fenugreek / methi leaves sauté for two minutes.

Step 10.

Add cashew nut and poppy seeds paste and cook for 3-4 minutes.

Step 11.

Reduce flame, add cream/ malai , stirring continuously add salt mix well. Switch off the stove.

Step 12.

Serve hot with any Indian bread of your choice.

Health benefits of Methi / 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 for only for the flavor, the leaves have herb nutrition value in them. So, when we talk about the benefits of fenugreek we are particularly referring to its greener parts.

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 fiber requirements abundantly. Traditionally methi or fenugreek is supposed to be very beneficial to people who have a persistent problem of constipation.

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.

In spite 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 utilized to the fullest.
Ref. 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.

Mongre ki Subzi/Radish Pods

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Radish podsMoongre ki sabzi

Moongre ki Subzi / Radish Pods

In North India radish pods are known as moongre. They are sold in bundles and are crunchy. The pods can be eaten raw or cooked. If you love sharp flavours you will like this sabzi. We used to make a chutney by grinding the pods with green chilies and mixing in salt and thick yoghurt. We can make salads also with Radish pods.

Radish pods are crunchy and full of flavor. Podding radishes (Raphanus caudatus) are like other radishes in that they need cool weather for top flavor and very cool soil (as soon as it can be worked) for best growth. But, podding radishes tolerate heat better than root radishes when temperatures soar.

Radish pods begin to form in 40 to 50 days, lower ones ripening first. Pick the teardrop-shaped pods when they are tender, before they become fibrous. The 4- to-12-inch long pods are most crisp and flavorful when about pencil-thick.Pod colors range from green to green mottled with lavender to purple. The purple ones are the spiciest.

Ingredients:

  • 250gm Radish pods / Mogre ki phali
  • 2 medium size Onions, finely chopped
  • 2 medium size Potatoes
  • 2 medium size tomatoes, pureed
  • 15 cloves of garlic, well mashed
  • 1 tsp ginger, finely grated
  • 3 tbsp refined Mustard oil
  • 1/4 tsp Asafetida / heeng
  • 1/2 tsp Cumin seed
  • 1/2 tsp Turmeric Powder
  • 1 tbsp Coriander Powder
  • 1/2 tsp Red Chili Powder
  • 1 level tsp Salt or / salt to taste
  • 1 table spoon Green coriander, finely chopped

Method:

Step 1.

Wash the Moongre / Radish pods. Remove top and bottom ends of each pod. Cut into 1″ long pieces and keep aside.

Step 2.

Wash, peel and cube the potatoes and keep aside.

Step 3.

Take a heavy bottom pan / wok / or kadahi heat the oil add the cumin seeds . When cumin seed start crackling add asafetida / heeng, fry till it is light pink in colour.

Step 4.

Add onions and sauté till light golden in colour, add garlic and ginger and fry for one or two minutes more. Add the pureed tomatoes, salt, turmeric, chili and coriander powder. Stir and cook till the tomatoes are well cooked and the oil begins to surface.

Step 5.

Add the cut Moongre / Radish pods and potato cubes. Cover and cook on low flame stirring at regular intervals till potatoes are tender, about 15 to 20 minutes.

Step 6.

Serve with any Indian bread of your choice and lentil / dal, Raitas of your choice.

 

Health benefits of Radish pods / Moongre:

The pods are crunchy additions to that first spring salad and fast-to-grow pickle material. Packed with Vitamin C, podding radishes also offer plenty of other low-cal, high-fiber nutrients.

 

Aloo Gobhi

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Aloo Gobhi copy

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

Prep time: 15minutes  

Cook time: 30minutes

To be served in: 45minutes

Serves: 6

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Sarson ka Saag

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Sarson ka saag  Makki ki Roti

Ingredients:

  • 800 gms fresh Sarson leaves / Mustard leaves
  • 200 gm Palak leaves /Spinach
  • 150 gm Bathua / chenopodium album
  • 150 gm Ghee
  • 3 Green Chilies
  • 1/2 cup Maize flour
  • 100 gm Butter
  • 15 cloves of Garlic, mashed
  • 1 tbsp Ginger, finely grated
  • 2 onions medium size, grated

Method:

Step1.

Wash sarson, bathua, spinach leaves very thoroughly. Finely chop all three greens, and keep aside.

Step 2.

Take a pressure cooker and put the finely chopped sarson, bathua, spinach and add two cups of water, salt, whole green chilies, close the lid and cook it on high flame till full pressure is formed. Once the pressure is formed reduce the flame to low and cook for 20 minutes.

Step 3.

Let the pressure cooker cool to room temperature, open the lid, take out the saag mix and blend it, keep aside.

Step 4.

Add maize flour slowly and mix it with the help of a ladle, cook it well for about 15 minutes.

Step 5.

Take a heavy bottom saucepan and heat pure ghee, add onions sauté till translucent. Add grated ginger, mashed garlic, sauté till slightly pink.

Step 6.

Temper the saag with the fried ginger garlic.Serve hot with makki ki roti, makki ki poori or paratha. Serve with a small cube of white butter on top of the hot saag .

Ingredients for Makki ki roti:

  • 1 cup makki atta/ Maiz flour
  • 1/2 cup wheat flour
  • Hot water for kneading
  • 1 tsp Carom seeds
  • 1 level tsp Salt or / salt to taste
  • Pure ghee for frying

Method for makki ki roti:

Step 1.

Take in a big bowl makki atta/ Maiz flour and wheat flour, add salt and carom seeds.  Knead it well in to a soft dough by adding hot water slowly.

Step 2.

Heat the tava / griddle make ten equal portions from the dough. Make round shape of the dough, flatten it and roll in to 1/4 ” thick discs. Carefully transfer each rolled disc one by one to the tava / griddle.

Step 3.

Add a little ghee so that it does not stick. Cook on medium flame with ghee till golden brown on both sides. Serve hot with hot sarson ka saag and  white butter.

Note: By adding wheat flour it becomes easy to handle the makki ka atta/ Maiz flour for making the roti.

 

Bathua / Chenopodium album, Sarson / Mustard leaves , Palak / Spinach

Bathua saag  +  Sarsoan saag  + Spinach leaves

Health benefits of Mustard leaves / Sarson Ka Saag:

Mustard greens like spinach are the storehouse of many phytonutrients that have health promotional and disease prevention properties.

Mustards are very low in calories (26 kcal per 100 g raw leaves) and fats, but rich in dietary fiber; recommended in cholesterol controlling and weight reduction programs. However, its dark green leaves contain very good amount of dietary fiber that helps control cholesterol level and also help protect against hemorrhoids, constipation as well as colon cancer diseases.

Fresh mustard greens are an excellent source of several vital anti-oxidants and minerals like vitamin C, vitamin A, vitamin E, carotenes as well essential minerals such as calcium, iron, magnesium, potassium, zinc, selenium, and manganese.

The greens are supposed to be one of the highest among leafy vegetables which provide vitamin K. 100 g of fresh leaves contain about 497 mcg or about 500% of daily requirement of vitamin K 1 (phylloquinone). Vitamin K has found to have potential role in bone mass building function by promoting osteo-trophic activity in the bone. It also has established role in Alzheimer’s disease patients by limiting neuronal damage in the brain.

Fresh leaves are also very good source of folic acid. 100 g provide about 187 mcg (about 47% of RDA) of folic acid. This water-soluble vitamin has an important role in DNA synthesis and when given before and early pregnancy help prevent neural tube defects in the baby.

Mustard greens are rich source of anti-oxidants flavonoids, indoles, sulforaphane, carotenes, lutein and zeaxanthin. Indoles, mainly di-indolyl-methane (DIM) and sulforaphane have proven benefits against prostate, breast, colon and ovarian cancers by virtue of their cancer cell growth inhibition, cytotoxic effects on cancer cells.

Fresh mustard leaves are excellent source of vitamin-C. Provides 70 mcg or about 117% of RDA per 100 g. Vitamin-C (ascorbic acid) is a powerful natural anti-oxidant that offers protection against free radical injury and flu-like viral infections.

The leaves are also an excellent source of vitamin-A (provide 10500 IU or 350% of RDA per 100 g). Vitamin A is essential nutrient for maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural fruits rich in flavonoids helps to protect from lung and oral cavity cancers.

Regular consumption of mustard greens in the diet is known to prevent arthritis, osteoporosis, iron deficiency anemia and believed to protect from cardiovascular diseases, asthma and colon and prostate cancers.

Ref. http://www.just4us.in/mustard-leaves-sarson-ka-saag.html

Health benefits of Bathua/ Chenopodium album:

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

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

Bathua or Chenopodium album, also called Goosefoot, Lambs’ quarters and All Good is a plant whose leaves are used as a vegetable. Bathua has a lot of health benefits as well. It is very useful for those suffering from kidney stones. Take out the juice from tender leaves and stems by grinding them, Drink 10-15 ml of this mixed with water on empty stomach in the morning and then in the evening also for some days. It helps to break the stones and helps in their removal. Bathua is a brain food, removes urinary infections and promotes urine flow. It is useful for those suffering from arthritis. If there is swelling and pain steam heat some leaves and apply this as a hot poultice on the area. It will reduce swelling and pain. Bathua is also useful for internal swellings of stomach, intestine, liver, uterus etc.
In jaundice mix equal quantities of juice of bathua and giloy (tinosporia cordilolia). Take 25-30 ml of this mixture in the morning and evening for relief from jaundice.
For gout and high uric acid eat bathua vegetable regularly.

Health benefits of Spinach / Palak:

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

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

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

Exotic Shahi paneer

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Exotic Shahi Paneer 2

Exotic Shahi paneer

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

Cooking Time: 20-30 minutes

Preparation Time: 10-15 minutes

Level: Easy

Category: Vegetarian

Servings: 6

Ingredients:

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

Method:

Step 1.

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

Step 2.

Cut the paneer into small square cubes, keep aside.

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

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

Health benefits of Cottage cheese / paneer :

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

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

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

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

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

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

-Riboflavin helps in converting carbohydrates into energy.

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

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

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

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

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

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

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

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

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

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

Quick Serving Tips

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

 

 

 

 

 

Sago Khichdi

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sago khichadiSago/ sabudana Khichdi

Hi friends! This delicious Sabudana khichadi is an Indian dish made from soaked Sabudana. It is typically prepared in parts of Western India such as Maharashtra, Madhya Pradesh, Rajasthan, & Gujarat. Wikipedia

Recipe serving: 4

Preparation Time : 15-20 minutes

Cooking time : 6-10 minutes

Cuisine: Maharashtra

Course: Snack, Healthy snack

Level Of Cooking: Easy

Ingredients:

  • 2 cup Sago / sabudana
  • 2 medium size potatoes
  • 1/2 cup peanuts, shelled, roasted, coarsely pounded
  • 3 tbsp Olive oil
  • 1 tsp cumin seeds/ Jeera
  • 2 Red chilies, whole
  • 1 sprig kadhi patta /curry leaves
  • 1 tsp salt or / salt to taste
  • 1/2 tsp chili powder
  • 1 tbsp coriander leaves, finely chopped
  • 1 tsp green chilies, chopped
  • 1 small lemon’s juice

Method:

Step 1.

Wash Sabudana/ Sago well. Soak in 4 cups of water over night . Drain out the water with a strainer, spread it on a paper kitchen towel for drying for ten minutes. To avoid sticky or lumpy khichadi, it is necessary to dry out the water very well. Sabudana / sago grains should be separate and moist.

Step 2.

Roast peanuts on a hot griddle, peel off the skin and then grind coarsely.Keep aside.

Step 3.

Wash green chilies, and coriander, chop finely . Peel and cut the potato into tiny cubes and keep aside.

Step 4.

Heat the oil in kadahi / wok or a heavy bottom pan and add Jeera, when it starts crackling, add Curry leaves /kadhi patta , red chilies and fry for few seconds, add the potato cubes. Cook till the potatoes are done. Add sabudana, roasted peanuts, salt, and chili powder, mix well .

Step 5.

Switch off the stove, sprinkle the lemon juice and mix well. Garnish the khichadi with finely chopped coriander leaves. Sprinkle lime juice and chopped coriander leaves on the khichadi, mix well.

Step 6.

Serve hot garnished with the finely chopped green chilies.

Note:

The Saboodana/Sago should be well soaked. Use a strainer or a colander to drain the water. Excess water in saboodana vada mixture will make it difficult to handle the mixture while making vadas . For better taste use roasted ground nuts. For best results Saboodana vada should be fried in a moderately hot oil till light golden on both sides.

Health benefits of eating sago / saboodana:

Sago or sabudana or tapioca pearls is a food which is full of energy and carbohydrates. It is extracted from the center of sago palm stems in the form of starch. It is also known as tapioca pearls. If is one of the wholesome diet of starch and carbohydrates and is used in a lot of Indian dishes. Sago is used in puddings, gruel or soups, and upma dishes. In gruel form, it is used in various carbonated drinks to provide energy without any addition of artificial chemicals and sweeteners. It is one food which possess a high cooling effect in the system and it is quite easy to digest. It is also used in making cakes and breads. Sago is helpful as a substitute in binding the dishes or making them thick. It is  low in calories and is preferred as a light meal option.

The benefits of eating sago are associated with its starch form as

  1. Aid in digestion: Pearl sago is used as one easily digestible non-irritating baby food, as well as a food in inflammatory cases. In such cases, sabudana is boiled with milk or water  and then added with sugar or spices to enhance the flavour.
  2. Nutritional value: Sago grains are about 2mm in diameter. They are a source of pure carbohydrates with very little protein, vitamin C, calcium and minerals. A hundred gram of dried sago yields about 355 calories, with an inclusion of 94 gms of carbohydrates, fats and proteins.
  3. Sago and the body: The main content of sago is carbohydrates and has an ancient history in aiding to certain herbal medicines. Sago alongwith  rice is used to cool the body. It is helpful in treating ailment resulting from too much heat, such as the production of excess bile. As we know it is a renowned food in Indian culture and moreover, it is a staple diet in some continents. The herbal remedy of sago is not hidden outside the Indian subcontinent such as Sri Lanka, New Guinea and other Asian pacific countries.
  4. Sago dishes: Various dishes are made from sago as it is easily mixed with wide variety of tastes and spices. However, sago is low in proteins, vitamins and minerals, its combination with other supplements can result  into high nutrition and taste. In various  parts of India, it is used as fasting food in the form of khichdi or pilaf, soaked sabudana fried with potatoes and other vegetables. Sago possess a high usage in baking breads and pancakes.
  5. A high energy booster:  Sago food is full of energy, and often served as a food  to break the fast. It has high beneficiaries for sick people as a supplement providing enough energy to combat the weakness and ailments.

Keep them in dry and airtight container. It should be kept away from moisture for long storage. The white pearls of sago becomes white when soaked in water and turns translucent when cooked. Fermentation may improve the nutritional value of sabudana. In Papua New Guinea, sabudana paste is partially fermented by mixing it in palm leaves,which are then stored  in cool place. Therefore, a lot of recipe with high in energy, you should not be missing it. As experiments can really turn it out in high taste value.

Ref. https://beautyhealthtips.in/health-benefits-eating-sago/

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.

Idlis

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IdliesIdlis
Idlis and dosas fall in the fermented food category. The urad dal & fenugreek seeds South Indian cuisine is almost synonymous with idli! idli is not only easy to make but also extremely healthy and easy to digest. In fact, when stranded on a highway with nothing to eat, people wouldn’t hesitate to walk into a roadside hotel and buy a few idlis, as it is steamed, and therefore quite safe to eat anywhere!

Soaking time:  over night

Preparation Time: 15 minutes

Fermenting time:  Over night

Cooking Time: 12 minutes per batch

Makes: 16 idlis in one batch

Cuisine: India, South India

Course: Breakfast

Ingredients:

  • 3 cups par-boiled rice (ukda chawal)
  • 1 cup urad dal husked /split black gram husked
  • 1 tsp fenugreek (methi) seeds
  • 2/3 tsp or / salt to taste
  • oil for greasing
  • coconut chutney for serving with Idlis
  • sambar for serving with Idlis

Method :

Step 1.

Wash and soak the urad dal with fenugreek seeds and rice separately in sufficient water overnight.

Step 2.

Drain and blend the urad dal and fenugreek seeds in a mixer, adding water slowly as required,till smooth and frothy . Remove it in a big mixing bowl and keep aside.

Step 3.

Drain and blend the rice in the mixer till smooth. Remove and keep aside.

Step 4.

Combine the urad dal and rice paste together in the mixing bowl . Cover and keep aside to ferment overnight.

Step 5.

After the batter is fermented, add salt to the batter and mix well.

Step 6.

Take the Idli mould, fitting in your pressure cooker, ( in five liter capacity pressure cooker, we have an Idli mould for making sixteen Idlis in one batch) . Grease the moulds with oil.

Step 7.

Put spoonfuls of the batter into greased idli moulds. When the mould is filled with batter, place it in the pressure cooker with 3 cups of water.

Step 8.

After closing the pressure cooker lid, place the cooker on a medium high flame, (without the weight) when steam starts coming out , note the time and cook for 12 minutes. Switch off the stove.

Step 9.

Keep it standing for five minutes. Open the lid and carefully take out the Idli mould from the pressure cooker. Let it cool for 7-8 minutes.

Step 10.

After the Idli mould is outside for five minutes, remove the idlies one by one from the moulds with the tip of kitchen knife in to a serving bowl.

Step 11.

Repeat the process with the remaining batter to make more idlis.

Step 12.

Serve hot with coconut chutney and sambar.

 

 

Palak Pakodas

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Palak Pakora NG

Spinach fritters / Palak Pakodas

Hi friends! Palak pakoda is an easy to prepare, tasty and crispy snack prepared with fresh spinach leaves. It goes very well with a hot cup of tea.

Prep time: 10 minutes
Cooking time: 15 minutes
Level: Easy

Ingredients:

  • 3 cups fresh Palak /spinach leaves, finely chopped
  • 1 1/2 cup Besan/ bengal gram flour
  • 1/2 tsp carom/ajwain seeds
  • 1/2 tsp red Chili powder
  • 1 tsp coriander powder
  • 2/3 level tsp Salt or/ to taste
  • 1 tbsp rice flour
  • 1/4 tsp baking soda
  • Oil for deep frying

Method:

Step 1.

Wash the spinach leaves well, drain the water and finely chop the spinach and keep aside.

Step 2.

In a bowl, mix together besan, baking soda and salt. Now add the chopped palak leaves, carom/ajwain seeds, red chili powder, coriander powder and mix well. Add water little by little and mix all the ingredients to a thick batter.

Step 3.

Heat oil in a kadai. To check if the oil  is hot enough, drop a small drop of batter into the oil, if it raises to the surface immediately, then the oil is hot enough to fry the pakodas.

Step 4.

Now reduce the heat to medium and take spoonful of batter ( 7-8 spoons) and gently slide in to the hot oil. Fry the pakoda in hot oil till they are golden brown in color. Remove pakoras from the oil and drain them on a kitchen towel . keep them aside.

Step 5.

When all the pakodas are half fried, press the each one with the rolling pin. Re fry the pressed pakodas to crisp pakodas!

Step 6.

Serve hot with coriander/ mint chutney.

Health Benefits of Spinach/Palak:

  • Spinach is a storehouse for many phytonutrients that have health promotional and disease prevention properties.
  • It is very low in calories and fats (100 g of raw leaves provide just 23 calories). Also, its leaves hold a good amount of soluble dietary fiber; no wonder why this leafy greens often recommended by dieticians in the cholesterol controlling and weight reduction programs!
  • Fresh 100 g of spinach contains about 25% of daily intake of iron, one of the highest for any green leafy vegetables. Iron is an essential trace element required by the human body for red blood cell production and as a co-factor for an oxidation-reduction enzyme, cytochrome oxidase during the cellular metabolism.
  • Fresh leaves are a rich source of several vital antioxidant vitamins like vitamin-A, vitamin-C, and flavonoid polyphenolic antioxidants such as lutein, zeaxanthin, and β-carotene. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes.
  • Zeaxanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV light-filtering functions. It thus helps protect from “age-related macular related macular disease” (ARMD), especially in the older adults.
  • Further, vitamin-A is required for maintaining healthy mucosa and skin and is essential for night vision. Consumption of natural vegetables and fruits rich in vitamin-A and flavonoids are also known to help the body protect from lung and oral cavity cancers.
  • Spinach leaves are an excellent source of vitamin-K. 100 g of fresh greens provides 402% of daily vitamin-K requirements. Vitamin-K plays a vital role in strengthening the bone mass by promoting osteoblastic activity in the bones. Additionally, it also has an established role in patients with Alzheimer’s diseaseby limiting neuronal damage in the brain.
  • This green leafy vegetable also contains good amounts of many B-complex vitamins such as vitamin-B6(pyridoxine), thiamin (vitamin B-1), riboflavin, folates, and niacin. Folates help prevent neural tube defects in the newborns.
  • 100 g of farm fresh spinach has 47% of daily recommended levels of vitamin-C. Vitamin-C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
  • Its leaves also contain a good amount of minerals like potassium, manganese, magnesium, copper and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. The human body uses manganese and copper as a co-factor for the antioxidant enzyme, superoxide dismutase.Copper is also required for the production of red blood cells. Zinc is a co-factor for many enzymes that regulate growth and development, digestion and nucleic acid synthesis.
  • It is also a small source of omega-3 fatty acids.

Regular consumption of spinach in the diet helps prevent osteoporosis (weakness of bones), iron-deficiency anemia. Moreover, its soft leaves are believed to protect the human body from cardiovascular diseases and cancers of colon and prostate.

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

 

 

Panchmel dal

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Panch Dal panchmel dal or panchratna dal

Hi friends! Panch / 5 lentils/dals are used in the original panchmel dal recipe it is also known as panchratna dal. The word panch means five. It is a highly nutritious, delicious dal recipe. The five lentils / dals are:

  • Bengal gram dal/chana dal
  • black gram husked/ urad dal
  • green gram husked / moong dal
  • pigeon peas spilt, husked / arhar/ tur dal
  • Pink lentil / Masoor dal

Recipe type: main

Cuisine: North Indian

Serves: 3-4

Ingredients:

  • 1/4 cup bengal gramdal / chana dal
  • 1/4 cup green gram husked / moong dal
  • 1/4 cup pink lentil / masoor dal
  • 1/4 Pigeon peas spilt, husked / arhar dal / tur dal
  • 1/4 cup Black gram dal husked /urad dal
  • 4 cups water for pressure cooking the dals
  • 2 cloves /laung
  • 2 green Cardamoms
  • 1 tsp ginger , finely grated
  • ½ tsp turmeric powder/haldi
  • ½ tsp cumin seeds / jeera
  • ½ tsp garam masala powder
  • ¼ tsp asafetida powder/hing
  • 15 cloves of garlic
  • 2 tbsp oil or ghee
  • 1 tsp salt or / salt as per taste

Method:

Step 1.

Wash well and soak all the dals  in water for thirty minutes. In a pressure cooker take a table spoon of oil, heat it and add cumin seed. When the seeds start cracking add asafetida fry it for few seconds till asafetida turns light pink in colour.

Step 2.

Add the dals, turmeric powder, chili powder, salt and ginger in the pressure cooker on high flame. The moment pressure is formed switch off the stove. Let it cool to room temperature.

Step 3.

Open the lid of the pressure cooker, if the dal mixture looks a bit thick, then add some water slowly and stir to get a thick pouring consistency in the dal.

Step 4.

Take another pan, heat  ghee, add the cloves, green cardamoms, garam masala powder and crushed garlic.Fry them till they are fragrant.

Step 5.

Now add this fried tempering mixture to the dal, mix well. Simmer the dal for 10 minutes or so that the flavours of the spices blends well with the lentils.

Step 6.

Serve hot, garnish the dal with coriander leaves. Panchmel dal  goes very well with tandoori rotis ( Indian bread baked in clay onen), rice dishes.

Good points of mixed dals / lentils:

Health Benefits:

This recipe for Mixed Dal is very tasty and it gives energy. It is also very nourishing due to its high protein and brings deep nourishment to the tissues (dhatu).

Dals are very commonly used in the Indian cuisine. It is hard to find an Indian household that does not stock up different types dals. As dals have to prepared on a daily basis, we need to have a lot of dals on board to maintain the variety. Besides dals are types of pulses that have many nutritional values. The health benefits of dals in general is that they are very rich in proteins. As many Indians are vegetarians, these different types of pulses provide them with main source of vegan proteins. That is why, all the different types of dals are very important for the typical Indian diet. Apart from the general health benefits of dals, each type of dal has its own set of nutritional values. So it is advisable to have a mix of all these dals in your diet. Some types of dals are healthier when compared to others. For example, the black gram dal and moong dal are hailed has the healthiest among the dals. Others like masoor dal have health benefits too but they also have some side effects. For example, masoor dal raises your uric acid levels so you must limit its consumption. So here are some types of dals and their exclusive health benefits.
Chana dal or Bengal gram dal is one of the richest vegan source of dietary proteins. It is also rich in trace minerals like copper, manganese etc. Having this dal helps keep diabetes at bay.

Moong dal is a dieter friendly dal. This type of dal has minimal calorie and is a rich source of iron and potassium.

Masoor dal is very good for people suffering from bile reflux, and it also improves the blood circulation in the body.
Urad Dal If its proteins you want from your meal, then opt for urad dal. This dal is one of the richest sources of proteins and Vitamin B.

Toor Dal is one of the most popular dals eaten in India. This dal has immense amounts of complex dietary fibres that helps to regularize bowel movements.

 

Read more at: http://www.boldsky.com/health/nutrition/2013/ten-types-of-dals-their-health-benefits-035300.html#slide20026

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.

Fruit Salad

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Fruit salad NG

Hi ! Friends here is a refreshing fruit salad recipe. Served regularly as part of main meals, is a way of eating a good variety of fresh, seasonal fruit daily. This by itself will brighten up any meal, and it tastes great at any time of day!

Recipe will serve: 2

Ingredients:

  • 1 apple sliced and cut into small cubes
  • 1 banana, ripe but firm, sliced into discs
  • 1Guava sliced, cut into small cubes
  • 1 Pear sliced, cut into small cubes

Dressing

  • 2 tsp lemon juice
  • 1/2 tsp Black salt
  • 1/2 tsp table salt
  • ¼ tsp black pepper

Method:

Step 1.

Wash, dry and cut the apple, pear in to small cubes, peel and dice the bananas.

Step 2.

In a large mixing bowl, combine the fruit cubes, and banana discs.

Step 3.

Spread the lemon juice on the cut fruit, in the mixing bowl. Sprinkle black salt , pepper and table salt on the fruit pieces, toss well. Serve freshly prepared salad at room temperature.

Note:

Many different varieties of seasonal fruits can be used to make the dish.

About the Fruit used:

  1. The Pear is a fleshy pome, or fruit, of a rosaceous tree (Pyrus communis), cultivated in many varieties in temperate climates; also, the tree which bears this fruit.
  2. Guava is a round edible yellow tropical fruit of a small tropical tree with pink or white flesh and hard seeds and a strong sweet aroma .
  3. Banana is a long curved fruit which grows in clusters and has soft pulpy flesh and yellow skin when ripe. Cluster of bananas is called: a bunch of bananas .The tropical and subtropical palm-like plant which bears bananas, having very large leaves but lacking a woody trunk is from Genus Musa, family Musaceae: several species, in particular M. sapientum
  4. Apple a round fruit with firm, white crisp flesh and a green, red, or yellow skin. It is fruit of a tree of the rose family.Many varieties have been developed  for eating or as dessert or cooking fruit or for making cider.

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.

 

Dhaba Dal

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 Dhaba Dal GpicDhaba Dal

Black Gram- English
Urad dhuli, Urad chilka, Urad sabut , Urad saboot,Kali dal -Hindi
Ulundu Paruppu – Tamil
Minappappu – Telugu
Uzhunnu Parrippu – Malayalam

What is a Dhaba?

 A roadside Indian food stall.

To get a true taste of India’s long-cultivated culinary traditions, visitors often are advised to sample the various dhaba dining establishments along the roads throughout the country. This is India’s version of fast food, which as of 2011 has yet to be replaced by more commercial establishments. Dhaba evolved from Punjabi customs and typically offers more standardized Punjabi cuisine, from tandoor-baked naan and roti to masala-laden dals and chicken dishes.This name reportedly originated in the Punjab region of India, which neighbors both India and Pakistan, and has come to epitomize these countries in its food. Its flat breads are generally made in the customary tandoor oven. These ovens also are frequently used to cook spiced chicken on skewers, called tandoori chicken, as well as a number of other dishes.

Many dhaba stands have both vegetarian and non-vegetarian offerings. India reportedly has more devout vegetarians than everywhere else in the world combined. These customers can fill up on various tandoori breads, mashed lentil dishes called dal, and various curried entrees that are heavy on vegetables, rice and paneer — the local cheese. Throughout many of these dishes, the Punjabi masala, or blend of spices, is a common theme: ginger, onion and garlic.

Hi friends! Here is a healthy, never failing recipe of a delicious dal / lentil you will like to add to your party menu.Urad dal, also known as white lentil or black lentil is a kind of bean from List of Indian Dals and mostly used in Southern part of Asia. Urad dal is used as a major ingredient in Indian cuisine for preparing a healthy diet. Urad dal has protein, fat, and carbohydrates which is required by the body. This dal is one of the richest sources of proteins and Vitamin B.

 

Prep time: 15 min

Cook time: 45 min

Serve: 6

Ingredients:

  • 1 cup black urad sabut / whole black gram
  • 1/2 cup chana dal
  • 1/2 tsp Turmeric powder
  • 2 tsp Ginger, finely grated
  • 11/2 tsp Salt or / salt to taste
  • 1 tbsp cooking Oil
  • 1/2 tsp Red chili powder
  • 1/2 tsp cumin seed / jeera

For tempering/tadka:

  • 1 large Onion , finely chopped
  • 1/4 tsp Asafetida
  • 2 tbsp Ghee
  • 1″Cinnamon stick
  • 15 Garlic cloves , crushed
  • 1Bay leaf
  • 3 tsp Coriander powder
  • 1 tsp garam masala

Method:

Step 1.

On high flame pressure cook the Urad sabut/ black gram lentil and chana dal along with 500 ml water, turmeric powder, grated ginger and salt. After pressure is formed, reduce the heat to low flame, cook for twenty five minutes.

Step 2.

Turn off flame and once the pressure reduces, remove the dal and mash it lightly with the back of a ladle. Add another two cups of water and bring to a boil. Reduce flame and simmer.

Step 3.

While the dal is simmering, heat ghee in a heavy bottom pan, add asafetida, cumin seed, the bay leaf, coriander powder,  and cinnamon stick and once it sizzles, add chopped onions, fry till light golden, add crushed garlic, gram masala and sauté  the seasoning for five six minutes more.

Step 4.

Add the seasoning to the simmering dal and mix well and simmer for ten – fifteen minutes, till well blended. Turn off the stove and remove the dal in a serving bowl.

Step 5.

Serve hot with rice pulaos, Raitas ,Salads and Indian breads of choice!

Note:

  • For authentic flavor, the dals are cooked on slow fire after taking out of the pressure cooker.
  • Using ghee in the tadka gives a rich flavor to the dals/ lentils.
  • To make dal more spicy and fragrant,  half a teaspoon of garam masala is added towards the end of the cooking process.

    Health Benefits of Urad Dal:

    1.Energy Booster
    Black gram is a healthy pulse as it is rich in iron content. This helps boost the energy levels in the body and keeps you active.
    2.Protein rich
     Urad Dal is good source of protein in vegetarian diet. This makes these beans an inexpensive, economical and tasty protein source.
    3.Anti inflammatory properties
     Urad dal  has anti inflammatory properties. Usually a hot poultice of black gram is used in inflammation of joints and muscle pain.
    4.Anti-Aging
     Urad dal also has various beauty benefits. Applying urad dal face packs is good for the skin as it prevents the formation of fine lines. Moreover, black gram also helps get a fair and flawless skin.
    5.Improves Digestion
     The best benefit of ingesting urad dal is that it enhances digestion because of its rich fiber content. Urad dal benefits the health as it has both soluble and insoluble fiber which is good for digestion and also prevents constipation.
    6.Boosts Heart Health
     Aside from reducing cholesterol, black lentils also boost health. This advantage is linked to the rich magnesium and folate levels that prevent damage to the arterial walls. In addition, magnesium boosts cardiovascular health through increasing blood circulation.

    Health Benefits of Chana Dal:

    1. Chana dal is high in fiber and helps to lower cholesterol.
    2.It also has a very low hypoglycemic index, which is important for those with diabetes.
    3. Chana dal is a helpful source of zinc, folate, calcium and protein.
    4.It is low in fat and most of it is polyunsaturated.
    5.Chana dal is extremely delicious in taste, full of nutritious and can be digested easily.

    Ref.http://healthytips-foryou.blogspot.in/2014/11/health-benefits-of-urad-dal.html

    Nick’s kitchen medical Disclaimer:

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

Sweet And Sour Pumpkin

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Pumpkin sweet and sour

Tangy and mildly spiced yellow pumpkin curry, specialty of Northern India, cuisine is from the states of Rajasthan and Uttar Pradesh. This sweet and sour pumpkin (kaddu) subzi is a specialty. Ripe yellow fleshed pumpkin is more suited for this subzi , the hard skin removed , yellow and green pumpkins can be used to make this delicious curry. This is usually served with puris.

Cook Time : 10 minutes

Cuisine: India, Utter Pradesh

Course: Main, Vegetables

Serves: 4

Ingredients:

  • 250 gm Yellow Pumpkin, cut into big cubes
  • 2 medium size onions, cut into big pieces
  • 1 tsp cumin seeds
  • 1/2 tsp mustard seeds
  • 1/4 tsp Asafetida
  • 1 tsp Turmeric powder
  • 1/2 tsp Chili powder / or to taste
  • 1 black cardamom
  • 2 Cloves
  • 1/2 tsp Fenugreek/ methi seeds
  • 2 tsp Fennel seeds / Saunf powdered
  • 1 tsp Salt
  • 2 tbsp Dry mango powder/ Amchoor
  • 1 tsp sugar
  • 2 Red chilies, whole
  • 1 green Cardamom
  • 1 tbsp fresh coriander, finely chopped
  • 2 tsp mustard oil

Method:

Step 1.

Wash, peel the hard skin and cut the pumpkin in big cubes, keep aside.

Step 2.

Heat oil in a pressure cooker , add asafetida and as soon as the asafetida becomes pink in colour, add  mustard seeds, cumin seed. When the mustard and cumin begins to crackle, add onions and fry until light golden in colour.

Step 3.

Add all the other whole spices . Wait till the whole spices are fried for few seconds , add the pumpkin pieces salt and turmeric powder . Mix well and add 1/2 cup water and pressure cook, the moment full pressure is formed, switch off the heat.

Step 4.

Let the cooker cool to room temperature. Then open the cooker and add sugar, aamchoor / dry mango powder  and  cover and cook for few minutes on low heat. Switch off the stove.

Step 5.

Garnish with fresh coriander. Serve hot with crisp hot pooris or parathas.

Note: Green skinned pumpkin can be used without peeling also, as skin is tender.

Health benefits of Pumpkin:

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

Pumpkin Raita

~ saanjhachullha ~ 5 Comments

Pumpkin Raita

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

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

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

Ingredients:

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

For seasoning:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

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

Health benefits of curd/ Yogurt:

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

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

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

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

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

 

Health benefits of Pumpkin:

 

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

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Perad /Guava Cheese

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guava-cheese

Hi Friends! Perad is a well known Goan delicacy that serves as a dessert.The cool season is a time when guava trees are bountifully laden with fruit.

History: Probably considering the problem of scurvy among the trans-oceanic sailors caused by a deficiency in vitamin C, the Portuguese might have accidentally discovered curative properties in the guava. The fruit of Psidium is called Goiaba’ in Portuguese, while the elongated variety is are known as Per’. Guava is considered to be the poor man’s apple. It is loaded with vitamin C, fiber, omega 3 fatty acids, carotenoids and polyphenols which help fight cancer. It is a rich source of pectin and helps in the digestion of food besides lowering cholesterol. The fruit has laxative properties and used in the cure of scurvy. It is, however, low in calories.

Goan folk also believe that guavas should not be eaten at night. Guava pieces are generally included in Shirni by the Muslims, which is served during the talil ka khana, jyarat, Quran khane and dalej par karma. Hindus generally include guava pieces in the prasad   done during Ganesh Chaturthi, satyanarayan pooja and aartis.

Preparation time: 15 minutes

Cook time: 50 minutes

Cuisine: India, Goa

Course: Desserts

Ingredients:

      • 4 cups Guava pulp,6-8 large Guavas
      • 2 cups water
      • 3 cups sugar
      • 2 tbsp Butter/ clarified butter ( optional )

1 level teaspoon Citric acid


Method:

Step 1.

Wash Guavas well, peel if any patches on the guavas. Slice the guavas through the center into four pieces so that it becomes easier to remove the seeds from the center of the fruit.
Keep aside the seeds in a bowl. Cut the Guava slices in a bowl into small cubes.

Step 2.

  In a pan take the Guava pieces, just cover the pieces with water. Place the pan on high flame, bring the water Guava mix to a boil. Reduce the heat , cook for 15 minutes. Switch off the stove. Cool the cooked Guavas.

Step 3.

Put the cooked Guavas in a blender to get the Guava puree. Once Puree is ready pour it out into a sieve or a muslin cloth to filter out all the remaining seed and keep aside.

Step 4.

Take the seeds removed earlier from the core of Guavas,  blend just for a few seconds in the blender with little water and then strain it too, discard the seeds.

Step 5.

Put the pureed pulp in a heavy bottom pan,  bring the pulp to boil.Cook on slow fire, add the powdered sugar , stirring continuously. The colour begins to change . Add the juice of the sour lime now and keep stirring. Once it starts thickening add dash of  butter/ ghee (clarified butter) this would help in giving a nice shine and glaze to guava cheese.

Step 6.

When the Pulp starts leaving the sides of the pan, it is ready. (check this by a simple test put one drop of this mixture in water,if it solidifies the mixture is ready).

Step 7.

Switch off the stove, pour this hot mixture over a flat greased dish,with the help of spatula make the surface smooth and even. Let it cool to room temperature and cut it into desired pieces

Step 8.

Serve the Guava cheess/ Perad garnished with slivered almonds .

Note:

  1. Alternatively the guavas can be Pressure cooked with two tea cups of water. Place the cooker on high flame, when full pressure is formed  switch of the stove. Let the pressure cooker cool down to room temperature. Open the lid and puree the tender guava by putting in a blender , keep the puree aside.
  2. Stored into an airtight container it can be good up to a week.

Guava nutrition facts:

Guava is another tropical fruit rich in high-profile nutrients. With its unique flavor, taste, and health-promoting qualities, the fruit easily fits in the new functional foods category, often called “super-fruits.”

It is an evergreen, tropical shrub or low-growing small tree probably originated in the central Americas. Guavas actually thrive in both humid and dry climates and can tolerate brief periods of cold spells, but can survive only a few degrees of frost. Adaptability makes it a favorite commercial crop in some tropical areas.

Botanically, this wonderful fruit belongs within the family of Myrtaceae, in the genus: Psidium. Scientific name: Psidium guajava.

Health benefits of guava fruit

  • Guava is low in calories and fats but contain several vital vitamins, minerals, and antioxidant poly-phenolic and flavonoid compounds that play a pivotal role in prevention of cancers, anti-aging, etc.
  • The fruit is very rich source of soluble dietary fiber (5.4 g per 100 g of fruit, about 14% of DRA), which makes it a good bulk laxative. The fiber content helps protect the colon mucous membrane by decreasing exposure time to toxins as well as binding to cancer-causing chemicals in the colon.
  • Guava-fruit is an excellent source of antioxidant vitamin-C. 100 g fresh fruit provides 228 mg of this vitamin, more than three times the DRI (daily-recommended intake). The flesh just underneath its outer thick rind contains exceptionally higher levels of vitamin C than its inner creamy pulp.
  • Scientific studies shown that regular consumption of fruits rich in vitamin C helps human body develop resistance against infectious agents and scavenge cancer causing harmful free radicals from the body. Further, it is required for collagen synthesis within the body. Collagen is the main structural protein in the human body required for maintaining integrity of blood vessels, skin, organs, and bones.
  • The fruit is a very good source of Vitamin-A, and flavonoids like beta-carotene, lycopene, lutein and cryptoxanthin. The compounds are known to have antioxidant properties and therefore essential for optimum health. Further, vitamin-A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotene is known to protect from lung and oral cavity cancers.
  • 100 g of pink guava fruit provides 5204 µg of lycopene, nearly twice the amount than in tomatoes. (100 g tomato contains 2573 µg of lycopene). Studies suggest that lycopene in pink guavas prevents skin damage from UV rays and offers protection from prostate cancer.
  • Fresh fruit is a very rich source of potassium. It contains more potassium than other fruits like banana weight per weight. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
  • Further, the fruit is also a moderate source of B-complex vitamins such as pantothenic acid, niacin, vitamin-B6 (pyridoxine), vitamin E and K, as well as minerals like magnesium, copper, and manganese. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells.

Ref. http://www.nutrition-and-you.com/guava.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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Kalonji/Nigella Seeds

~ saanjhachullha ~ 1 Comment

Kalongi kalongi bottle

What is Kalonji?

Kalonji is a herb, producing blue flowers and black seeds,  from which Kalonji oil is extracted.The half meter bush is, in fact, originated in Turkey and Italy.Kalonji black seeds are being eaten for centuries in the Gulf countries, India, Pakistan and Bangladesh.It is abundantly found in these areas. Kalonji oil is used in food in many parts of the world, especially the Middle-East. The plant is given more importance in the Middle-East and Muslim world as Prophet Hazrat Muhammad (S.A.W.) said that Kalonji, the black granules is the remedy for all diseases except death, according to Hazrat Abu Hurerah (R. A). Kalonji are small black seeds, also known as nigella seeds.Kalonji seeds are about the same size as sesame seeds, though they have a more triangular instead of oval shape.

Kalonji Medicinal Composition

The seeds of Nigella sativa have many chemical compositions.

  • Volatile oil:  1.5%
  • Non Volatile Oil:  37.5%
  • Albumen Sugar
  • Organic acids
  • Glucoside

Kalonji in Different Languages

Kalonji is found throughout India. Kalonji is known by different names in different languages.  In English, Kalonji is known as Samal Fennel, the Hindi name of Kalonji is Kalonji or Mangralia; Kalonji is known Mogrel in Bengali, and in Gujarati it is called Kalonji.  In Malayalam, Kalonji’s name is Ell or Karum Jiragam and in Telugu it is called నల్ల సీడ్ Nalla sīḍ.

Culinary Uses

The seeds are used as a spice in Indian and Middle Eastern cuisines. The dry-roasted nigella seeds flavor curries, vegetables and pulses. The black seeds taste like a combination of onions, black pepper and oregano, and have a bitterness to them like mustard seeds. It can be used as a “pepper” in recipes with pod fruit, vegetables, salads and poultry. Nigella seeds are also used in the dough of salty snacks like ‘ Samosa’ ,  ‘ Kachori’ , ‘Namkeen’ and in  Indian  ‘ Nan’.They may be added to any type of curry or stew, and to dal/Lentils. Kalongi /Nigella, little black seeds are appriciated for their nutlike, somewhat peppery taste. To make this taste most evident, kalonji may be roasted in a pan before using. Nigella is an essential ingredient in the Bengal mix of five whole spice seeds known as panch phora or panch puran. Added to cooking oil, the seeds impart a distinctive flavour. Nigella is also used for sprinkling over the popular bread, naan, and in rice and some curries.

Health Benefits of Black Seeds

Type 2 diabetes – Researchers found that just two grams daily of black seed could result in reduced fasting blood sugar levels, along with decreased insulin resistance, and increased beta-cell function in the pancreas.

Epilepsy –  Published in Medical Science Monitor, one study found black seed to be effective at reducing the frequency of seizures in children who resisted conventional treatment. Black seed indeed has anti-convulsive properties.

Colon Cancer – In cell studies, black seed has been found to have anti-cancer properties, inhibiting the growth of colon cancer cells specifically. In one animal study, the seed was able to fight colon cancer in rats successfully with no observable side effects. The same obviously can’t be said for conventional cancer treatments.

MRSA – The deadly and antibiotic-resistant bacterial infection known commonly as MRSA responded favorably to treatment with black seed in this study from the University of Health Sciences in Lahore, Pakistan

Protection Against Heart Attack Damage – An extract from black seed has been shown to possess heart-protective qualities, dampening damages associated with heart attacks and boosting overall heart health.

Storage

These can be kept in airtight containers.

Precaution

Nigella seeds lose their flavor in course of time so  it is advisable to keep a note of its packaging date.

Ref. http://www.gyanunlimited.com/health/kalonji-oil-benefits-and-uses-of-nigella-seeds/7888/

Ref. http://secretindianrecipe.com/about/nigella-seeds

Ref. http://naturalsociety.com/10-health-benefits-of-black-cumin-seed-nigella-sativa/

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/yogurt Dip

~ saanjhachullha ~ Leave a comment

Garlic Dip NG

Curd- garlic dip

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

Cooking Time: 15 minutes

Level: Easy

Course: Snack

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

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

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

How to Make Hung Curd:

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

Steps-

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

Nick’s kitchen medical Disclaimer:

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

 

 

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Sabudana/Sago Vada

~ saanjhachullha ~ 2 Comments

Sago Vadas 1sago Sago/Sabudana/Tapioca pearls

     Sabudana/Sago Vada

Hi friends!A very popular Maharashtrian snack prepared especially on days of fasting during Navratri. Sago vada can also be enjoyed as a tea time snack. This easy to make snack  is very delicious.

Cook time: 30 mins

Recipe type: breakfast, savory snacks

Cuisine: Maharashtra, western Indian

Serves: 4

Ingredients:

  • 1 cup sabudana/ tapioca pearls
  • 4 medium potatoes/aloo
  • 1 tsp cumin seeds/jeera (optional)
  • 1-2 green chillies finely chopped
  • 1 tsp finely chopped ginger/adrak
  • ½ cup peanuts/mungphali
  • 2 tbsp coriander leaves/dhania , finely chopped
  • 2-3 tsp Rice flour, for dusting (optional)
  • 1 tsp Lemon juice, or as per taste
  • 1 tsp sugar
  • 1 1/4 tsp salt or / to taste
  • oil for frying

Instructions:

Step 1.

Wash the sabudana well and then soak it overnight with just enough water to cover it. The water gets absorbed and Sago/ Sabudana looks plumped up. With the help of a strainer drain off all the water completely from the soaked sabudana.

Step 2.

Boil the potatoes. Peel and mash them. take a mixing bowl, put the mashed potatoes and sabudana together.

Step 3.

In a nonstick pan, roast the groundnuts/peanuts till they become slightly golden brown. Cool to room temperature and then coarsely powder in a dry grinder.

Step 4.

Add peanuts, salt, sugar, ginger, green chilies, coriander leaves and lemon juice, blend the mixture well.

Step 5.

Now take some portion of the mixture in your hands and shape them into flat round vadas. Do this till all the mixture is utilized. keep aside the vadas in a tray.

Step 6.

Heat the oil, deep fry the vadas till golden brown. Serve hot with any accompaniment like Coriander chutney.

Note:

The Saboodana/Sago should be well soaked. Use a strainer or a colander to drain the water. Excess water in saboodana vada mixture will make it difficult to handle the mixture while making vadas . For better taste use roasted ground nuts. For best results Saboodana vada should be fried in a moderately hot oil till light golden on both sides.

Health benefits of eating sago / saboodana:

Sago or sabudana or tapioca pearls is a food which is full of energy and carbohydrates. It is extracted from the center of sago palm stems in the form of starch. It is also known as tapioca pearls. If is one of the wholesome diet of starch and carbohydrates and is used in a lot of Indian dishes. Sago is used in puddings, gruel or soups, and upma dishes. In gruel form, it is used in various carbonated drinks to provide energy without any addition of artificial chemicals and sweeteners. It is one food which possess a high cooling effect in the system and it is quite easy to digest. It is also used in making cakes and breads. Sago is helpful as a substitute in binding the dishes or making them thick. It is  low in calories and is preferred as a light meal option.

The benefits of eating sago are associated with its starch form as

Aid in digestion: Pearl sago is used as one easily digestible non-irritating baby food, as well as a food in inflammatory cases. In such cases, sabudana is boiled with milk or water  and then added with sugar or spices to enhance the flavour.

Nutritional value: Sago grains are about 2mm in diameter. They are a source of pure carbohydrates with very little protein, vitamin C, calcium and minerals. A hundred gram of dried sago yields about 355 calories, with an inclusion of 94 gms of carbohydrates, fats and proteins.

Sago and the body: The main content of sago is carbohydrates and has an ancient history in aiding to certain herbal medicines. Sago along with  rice is used to cool the body. It is helpful in treating ailment resulting from too much heat, such as the production of excess bile. As we know it is a renowned food in Indian culture and moreover, it is a staple diet in some continents. The herbal remedy of sago is not hidden outside the Indian subcontinent such as Sri Lanka, New Guinea and other Asian pacific countries.

Sago dishes: Various dishes are made from sago as it is easily mixed with wide variety of tastes and spices. However, sago is low in proteins, vitamins and minerals, its combination with other supplements can result  into high nutrition and taste. In various  parts of India, it is used as fasting food in the form of khichdi or pilaf, soaked sabudana fried with potatoes and other vegetables. Sago possess a high usage in baking breads and pancakes.

A high energy booster:  Sago food is full of energy, and often served as a food  to break the fast. It has high beneficiaries for sick people as a supplement providing enough energy to combat the weakness and ailments.

Keep them in dry and airtight container. It should be kept away from moisture for long storage. The white pearls of sago becomes white when soaked in water and turns translucent when cooked. Fermentation may improve the nutritional value of sabudana. In Papua New Guinea, sabudana paste is partially fermented by mixing it in palm leaves,which are then stored  in cool place. Therefore, a lot of recipe with high in energy, you should not be missing it. As experiments can really turn it out in high taste value.

Ref. https://beautyhealthtips.in/health-benefits-eating-sago/

Nick’s kitchen 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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Lauki Tamatar

~ saanjhachullha ~ 2 Comments

Ghiya ki sabzi

Lauki Tamater/ Bottle gourd with Tomatoes

Ingredients:

  • 500 gms lauki
  • 2 medium size tomato , finely chopped
  • 1 medium size Onion, finely chopped
  • 2/3 tsp cumin seeds
  • 2 tsp coriander powder
  • ½   tsp red chili powder
  • ½   tsp turmeric powder
  • a Pinch of asafetida (Hing)
  • 3 tbsp Olive oil
  • 1tbsp coriander leaves, finely chopped
  • 2/3 tsp salt or/ salt to your taste

Method:

Step 1.

Wash and peel the lauki/ bottle gourd, slice off the top and bottom tip and cut it into small
cubes, soak in water till used later.
Step 2.

In a wok/ kdahi heat oil, add cumin seed, when it crackles , add asafetida and fry tll it turns pink. Add chopped onions,fry till onion turns golden brown.

Step 3.

Add the spices,coriander powder, red chili powder, turmeric powder and mix with the oil and fry them for few seconds more.

Step 4.

Add finely chopped tomatoes and cook covered for eight to ten minutes on low flame or until they become soft and blend with spices.

Step 5.

Add cubed lauki/ bottle gourd pieces, salt and one cup of water and mix everything together, close the lid turn the heat to low flame.

Step 6.

Add more water if needed and cook till lauki is cooked well, once you have the desired consistency turn the stove off.

Step 7.

Serve hot, garnish with chopped coriander leaves.
Note:
Bottle gourd/ lauki is a bland vegetable, try to cook with other ingredients and combination, to make this dish delicious. For variations cook lauki with onion masala or to cook lauki with channa Dals / Lentils.

 

Health benefits of lauki / Bottle gourd:

Bottle gourd, also known as lauki or doodhi in India is a popular vegetable used in dishes all across the country. One of the famous health benefits of the vegetable is that it is easy to digest and great for those suffering from digestive problems. However, lauki has more health benefits than one and here are some of them.

  1. Aids digestion

People suffering from constipation should eat bottle gourd as it is high in fibre and helps clear the food stuck in your colon. Additionally, juice made out of bottle gourd also helps in the treatment of acidity as it is alkaline in nature. Read about more home remedies that can cure constipation. 

  1. Great for weight loss

Bottle gourd is one of the best foods you can have if you want to lose weight as it is 96% water, and a 100g serving contains as little as 12 calories. The high fibre content will take care of your hunger, and keep you feeling full. Here is a sample weight loss diet for your reference.

  1. Helps treat urinary disorders

Bottle gourd has a cooling effect on your body, and a glass of bottle gourd juice is a great diuretic that can be used to treat burning sensation while passing urine. This burning sensation is caused due to high levels of acid in the urine, which can be countered by the alkaline nature of bottle gourd juice.

  1. Refreshes you during summers

Just like cucumber, bottle gourd too has a high amount of water which keeps you hydrated during summers. Drinking a glass of its juice will ensure that you do not face loss of sodium, fatigue or extreme thirst while you are out in the sun. This makes it great for people whose jobs require them to travel in daylight.

  1. Prevents heart disease

Unhealthy lifestyles are leading to several cases of heart disease in urban India. So much so that, 70% of the urban population is at risk of heart disease due to wrong lifestyle choices like eating fried and processed foods, smoking, etc. Like a lot of fruits and vegetables, bottle gourd has zero cholesterol and is rich in Vitamins like Vitamin C and antioxidants making it good for your heart.

  1. Reduces stress

It is quite easy to feel stressed in today’s times, and unhealthy eating can only worsen the situation. Bottle gourd has a high water content has a cooling effect on your body which makes you feel better the very moment you take it. It also has diuretic, sedative and antibilious properties which makes your body feel better internally, and keeps stress at bay. Read more about how you can combat stress.

Ref. http://www.thehealthsite.com/fitness/health-benefits-lauki-dudhi-bottle-gourds-sa114/

Makhana Kheer

~ saanjhachullha ~ Leave a comment

Makhana kheer NG 1

Makhana Kheer / puffed Lotus seeds Kheer

Hi friends! Makhana kheer is a delicious desert. Makhanas/Fox nuts/Lotus seeds are puffed lotus seeds and are used in making several dishes and snacks. In Northern India Makhanas are often used for snack. Makhana kheer is very easy to make and you can enjoy it as a dessert.

Ingredients:

  • 4 Cup of Makhanas , shallow fried and crushed coarsely
  • 3   tbsp ghee / butter
  • 6   Cups of whole milk
  • 12 almonds , thin slices
  • 12 pistachios , thin slice
  • 1/2 Cup of sugar or/ Sugar to taste
  • 1/4 tsp strings of saffron
  • 6 green cardamoms, powdered
  • 12 Raisins

Method:

Step 1.

In a heavy bottom pan add milk and bring it to boil , turn to medium heat, while keep    stirring periodically (so that milk does not burn from the bottom) till it is thickened or reduced to 70%.

Step 2.

In the mean time heat a wok / Kadahi with ghee. On a high flame fry the makhanas, stirring continuously . when makahanas are well fried, will become crispy.Switch off the stove, cool and coarsely crush the makhanas, keep aside. ( Approx. 5-6 minutes)
Step 3.
Once milk become little thicker add saffron, sautéed makhanna and let the makhanas and milk simmer for 20 to 25 minutes on low heat or until milk reduce to half and of acreamy consistency, stirring frequently.

Step 4.

Once makhannas become soft and milk become thick and creamy add sugar, and sliced nuts, mix and cook for another couple of minutes. Turn the stove off.
Step 5.

Transfer the kheer in a serving bowl and sprinkle other half of nuts. Serve the makhana kheer hot or cold.

Possible health and beauty benefits of Lotus seeds:

Lotus seeds, commonly known as makhana in India, are the seeds of the water lotus plant. The seeds are small, round and white or off-white in appearance. They are the edible seeds of lotus flower which can be roasted or fried. Lotus seeds are used for nutritional and healing properties in Chinese medicine. The lotus seeds are highly useful in terms of nutritional benefits and are low in saturated fats, sodium and cholesterol; high in magnesium potassium, thiamine and phosphorus. Besides being edible, the lotus plant has many health and beauty benefits as well. You can use makhana seeds in desserts, rice porridge, soups and stir fry dishes.

Lotus seeds are also a good source of protein, iron and zinc, which makes them extremely nutritious. They contain the anti-aging enzyme, which assist repair damaged proteins. Due to this anti-aging propery, many cosmetic companies are trying to include the seeds in their products. Along with it, the seeds have a natural flavonoid which prevents inflammation. Lotus seeds have an astringent property which benefits the kidneys and helps to restore vital energy within the body. The sweet and neutral taste of makhana seeds nourish the spleen and alleviate diarrhea. Makhana seeds are endowed with sedative properties and are used to treat insomnia or restlessness. The lotus embryo is useful for heart because of its bitter and cooling properties. Also it can help dilate blood vessels, thus reducing blood pressure.

According to western research, the seeds are antiviral which help fight the herpes 1 virus. Also it has been founded useful in lowering hypertension. One of the vital medicinal benefits of lotus seeds is stopping chronic diarrhea. Due to astringent properties, the seeds are consumed to help relieve the symptoms of diarrhea and improve appetite. Other major benefits of lotus seeds include palpitations, insomnia and irritability. They are also used to control bleeding.

Since makhana seeds are high in fiber, it helps to avoid constipation. Also they help the body to remove the waste; prevent the accumulation of toxins.  Lotus seeds are low in calories, fat and high in fiber and thus helpful in diabetes. It lowers the blood sugar level. The seeds are recommended for women during pregnancy and post natal weakness; helps in female infertility. The makhana seeds are also used in the treatment of arthritis and rheumatic pains. Further, the seeds are beneficial in weight loss too as they are high in fiber and low in calories .Lotus seeds are also very useful in anemia. The lotus seeds can be digested by all age groups. They are a healthy snack for children .Just roast the seeds a bit and add a pinch of salt.
Ref. http://healthyfoodsonly.blogspot.in/2012/11/health-and-beauty-benefits-of-lotus.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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Chironji / Buchanania lanzan

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Chronji nut 1Chrongi nut

Latin Name : Buchanania lanzan

Indian Names : Charoli, Chironji, Chirauli, Char,Priyala, Boruda etc.

Common English Names : Cheraunji nut tree, Cherauli nut, Cudappah Almond, Chironji nut Charooli, Chirolo, Chirongi and Charoli in Hindi and  in Tamil , Telugu etc.

The Chironji tree is an evergreen tree native to India and grows all over the country especially in the Northwest area of India. It grows to a height of about 50 feet, has a straight trunk. The bark is rough and fissured, dark grey to black on the outside and reddish on the inside.

The leaves are thick, leathery, oblong and broad and are rounded at the base. The flowers are small and greenish white and form a terminal panicle. The fruit is black in color and are harvested from April to June.

The fruit has a hard seed coat while the inside kernel is soft like a pine nut. It has a light acidic flavor akin to that of an almond. Normally the seeds are roasted or toasted before consumption or usage as heat make more flavors to emanate from the seed. The seeds are flat, oval and speckled with dark patches.

The tree commonly grows in dry and open deciduous forests preferring to grow on sandy and loamy soil and does not grow in waterlogged areas.

Each tree yields from 1 to 5 kgs of charoli seeds and chironji seeds are considered a delicacy. They are especially used in making sevaiyan during the Muslim Eid festival.

The seeds lose their flavor if kept in the open and also become bitter.

Uses Of Charoli Or Chironji:

Used primarily as a topping for sweets, they go especially well with sweet and creamy halwas (Indian puddings). They are also a must on top of a delightful dessert called shrikhand which is a tantalizing combination of yoghurt, sugar, cardamom and saffron. They can also be used to sprinkle fruit salads, soups and kormas.

The seeds of chironji are a delicacy and are used in desserts, bakery and confectionery products. They are used to thicken sauces and gravies and also to flavor meats.

The seeds yield an oil that is comparable to olive and almond oil in their medicinal properties and is also substituted for these oils in the pharmaceutical products.

The bark yields tannin which is used in the leather industry, in clarification of wine and beer, in pharmaceutical industry etc.

Chironji has long been used in Indian Ayurvedic and Unani system of medicine.

 Health Benefits Of Chironji Or Charoli:

All the parts of the charoli tree are used in traditional Indian medicine. The fruit, roots, leaves, seeds, gum and oil are used in different ways to treat a variety of health issues.

Some of these health benefits are given below:

The oil is used to apply externally on glandular swellings of the neck. It is also useful in treating skin infections and to remove facial blemishes.

The extract of the roots is used as an expectorant, to treat blood infections and correct digestive disorders caused by liver or gall bladder dysfunctioning.

The gum is used to treat diarrhea and also chest pain related to the parietal nerves.

The juice of the leaves is used in digestion problems, as an expectorant, a purgative and also as an aphrodisiac.

An ointment made from the seeds relieves itching, prickly heat, rashes, skin spots, facial blemishes and other skin related problems.

The gum is dissolved in cow’s milk and used to treat rheumatic pains.

Chironji leaves act as a tonic, relieve fatigue and tiredness and have cardiotonic properties as well. The leaf powder is used to treat wounds.

A face pack made with the seeds and milk brings a glow to the face.

Charoli seeds are cooling and are used to remove burning sensation from the body.

The seeds also act as a tonic to the brain and are useful in many genito-urinary problems like gleet etc.

Like almonds chirongi nuts have been credited with the power to sharpen concentration improve eyesight and provide strength and vigor

Availability: They are supposedly mostly grows in East India and neighboring Burma. But these can be found in well stocked Indian grocery stores in the US where I got mine.

How to Store: They keep well for up to six months in dry air tight containers.

Ref. http://hubpages.com/hub/Charoli-Or-Chironji-The-Indian-Medicinal-Plant-Its-Health-Benefits-Nutrients-Uses-And-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.

Quick Ginger Pickle

~ saanjhachullha ~ 1 Comment

(Oil-Free pickle in lime juice / Adrak Ka Acchar)

Ginger pickle NG

Ginger Pickle (Adrak Ka Acchar) is a very delicious Indian Style, oil-free pickle. Ready in no time, this tangy and tasty mouthwatering  pickle is most enjoyed with all Indian breads like stuffed Parathas etc. for breakfast.

Total time: 20 minutes

Preparation time: 20 minutes

Cook time: 0 minutes

Ingredients:

  • 12 Fresh limes
  • 200 gms Fresh ginger
  • 2/3 tsp Salt

Method:

Step 1.

Wash the lemons thoroughly. Wipe them dry using a kitchen towel.

Cut each lime into two halves and keep aside.

Step 2.

Wash the ginger well and dry it. Peel and cut into very thin slices. Cut the slices into thin strips.

Step 3.

Take a sterilized glass jar. Combine the lemon juice, salt and ginger slices in it and mix well.

Step 4.

Seal the jar with a lid and keep in the sun everyday for 8 to 10 days. The ginger will turn pink with pickling. It is now ready to serve with rice dishes or Indian breads.

Note: Toss the ingredients in the jar occasionally. Store in a cool dry place.

Health benefits of Ginger:

Ginger, with its strong and spicy aroma, has its own place in Indian cuisine. It may be used fresh or dried, powdered or pickled or in the form of juice or oil.  Ginger tea, the classic Indian household favourite, is the most commonly used form, not to mention the ginger concoction given every time someone catches a c.

For thousands of years, ginger has been used for the treatment of innumerable ailments due to its powerful therapeutic and preventive effects. It has anti-inflammatory, analgesic, antioxidant, and anti-emetic properties. It helps to decrease inflammation, swelling and pain due to its ability to inhibit prostaglandin and leukotriene synthesis. It inhibits serotonin receptors and has the ability to break up and expel intestinal gas (carminative effect) which makes it a good antiemetic agent. Its antioxidant activity, the ability to induce cell death (apoptosis) and suppressing certain protein bestows it with anticancer properties. Compounds found in ginger are known to suppress allergic reactions. All these properties make ginger a powerhouse of health benefits. Here are few of them:

Respiratory problems

Ginger’s antihistamine property helps in treating allergies. It is also known to inhibit airway contraction and help stimulate the secretion of mucus. It is the herb of choice for persistent cough and sore throat associated with colds. A teaspoon of ginger juice with honey is effective against sore throat. And ginger tea is an all-time favourite to get rid of congestion in the throat and nose. Fresh ginger juice mixed with fenugreek and honey is excellent during asthma. Here’s how you can get instant relief from cough and cold.

Treating nausea and vomiting

Chewing on ginger could reduce nausea and vomiting. According to studies, ginger can treat sensations of nausea following surgery, and due to motion sickness, seasickness, etc. It is also beneficial for nausea as a result of adverse effect of chemotherapy.

Preventing morning sickness

Some pregnant women may find ginger beneficial in preventing their morning sickness. But it is advisable to consult your doctor before taking it. Read more about how you can deal with morning sickness.

Remedy for loss of appetite

Fuel a dull appetite by eating fresh ginger just before you have your meal. Ginger can get your digestive juices going and increase your appetite.

Aiding in digestion

Had a large meal? Eat ginger. Ginger improves absorption and assimilation of essential nutrients and aids in digestion. It also helps break down the proteins in your food. Ginger protects your stomach against ulcers by promoting mucus secretion. Also you can try these yoga poses to improve digestion.

Anti-flatulence

Calm in your upset stomach with ginger. Its carminative (gas expulsion) property provides relief from bloating and gas and helps reduce flatulence. Here are some tips to keep flatulence away.

Reduce menstrual pain

Ginger, when taken at the beginning of the menstrual period, can reduce symptoms of menstrual pain in some women. Here are some tried and tested tips to relieve menstrual pain.

Relieve headache

Applying diluted ginger paste on the forehead is believed to relieve migraine headache. The ability of ginger to inhibit prostaglandin synthesis helps relieve pain and inflammation in blood vessels thereby providing relief from migraine. Here’s how ginger can help you to get rid of headache.

Arthritis

The analgesic and anti-inflammatory property of ginger may help reduce joint pain of arthritis in some people. To help relieve muscle and joint ache, add some ginger oil into your bath.

Read more about causes, symptoms, diagnosis and treatment of cancer.

Cancer

Ginger root contains a very high level of antioxidants. Ginger has the ability to induce cell death (apoptosis) and suppress certain protein. According to some studies, ginger may be a powerful weapon against cancers. Here are top 10 food habits to prevent cancer.

Ref: http://www.thehealthsite.com/diseases-conditions/10-health-benefits-of-ginger

Aloo Curry

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Aloo tamater 3  Puri

(Aloo sabzi with Puris)

Prep time: 20 minutes

Cook time: 10 minutes

Total time: 30 minutes

Recipe type: main

Cuisine: North Indian

Serves: 2-3

Ingredients:

  • 4 medium size potatoes , boiled, peeled and cut into small cubes
  • 2 medium tomatoes/tamatar
  • 1 tsp cumin seeds/jeera
  • 1/2 tsp red chili powder
  • 1/4 tsp turmeric powder
  • 1/4 tsp asafetida / heeng
  • 1 tbsp ginger, finely chopped
  • 2 cups water
  • 1 tbsp Olive oil
  • 1 tbsp coriander leaves, finely chopped for garnishing

Method:

 Step 1.

 Cook the potatoes in a pressure cooker with two cups of water. The moment pressure is formed, reduce the heat to low flame for 5 minutes, switch off the stove. Cool the cooker to room temperature, open the lid take out the potatoes, peel and cut into small cubes three potatoes. Mash coarsely the fourth potato and Keep aside.

Step 2.

Heat the oil or ghee in a pan add the cumin seeds, when it starts spluttering, add asafetida. Fry for few seconds till asafetida turns light pink.

Step 3.

Add the tomatoes and saute till they become soft and you see the oil leaving the sides.

Step 4.

Add cubed and mashed potatoes, red chili powder, chopped ginger, salt and two cups of water stir. Mashed potato is added to help in thickening the gravy.

Step 5.

Let the curry cook for 7-8 minutes or more on a medium flame, till it thickens slightly.

Step 6.

Garnish with coriander leaves, serve hot, with puris.

 

Health benefits of Aaloo (Potato)

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

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

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

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

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

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

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

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

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

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

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

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

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.