Healthy cooking

Yummy Broccoli Soup

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Yummy Broccoli Soup

 Broccoli Soup

Hi Friends!

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

Ingredients:

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

Method:

Step1.

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

 Step 2.

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

 Step 3.

Puree Blanched almonds and keep aside

Step 4.

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

Step 5.

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

Step   6.

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

Step 7

Serve the soup hot.

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

Health Benefits:

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

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

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

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

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

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

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

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

SUMMARY

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

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

Nick’s kitchen medical Disclaimer:

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

Delicious Tomato Soup

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

Servings: 4

Preparation time: 10 minutes

Cooking time: 10-15 minutes

Ingredients: 

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

Method: 

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

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

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

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

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

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

Health benefits of tomatoes:

Recent developments on the health benefits of tomatoes from MNT news

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

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

Soy And Tomato Combination May Help Prevent Prostate Cancer.

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

Tomato extract ‘improves blood vessel function’ in CVD patients

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

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

Nick’s kitchen medical Disclaimer:

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

Bottle Gourd curry

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 Bottle gourd Ghiya delicious

Bottle gourd  curry

 Some other names of Bottle gourd-lauki/Doodhi/ghiya

Hi friends! Bottle gourd-lauki/Doodhi/ghiya is one of the well known vegetables in the market which has wonderful taste. Along with its tastes, it also has variety of health benefits.  Please add this new simple yet delectable curry to your menu.

Ingredients

  • 400 gms Bottle gourd /lauki/Doodhi
  • 1 cup finely chopped onions
  • 6 pods of garlic, mashed
  • 3 tbsp Popy seeds/Khuskhus/posta
  • 1 /2 tsp cumin seeds
  • 1 tsp mustard seeds
  • 1 tsp urad dal/ husked black gram lentil
  • 1/4 tsp Nigella/Kalonji/onion seeds
  • 1/2 tsp Fenugreek seeds, powdered
  •  1/2 tsp Turmeric powder /Haldi
  • 3 green chilies, remove seeds, cut into tiny pieces
  • 1/4 tsp garam masala powder
  • 1/2 cup Milk , low fat
  • 1/2 teaspoon Sugar
  • 2 tablespoon Cooking oil
  • 1level tsp Salt / or to taste
  • 3tbsps Cilantro/ Coriander leaves/Dhania, finely chopped

Method :

Step 1.

Wash peel and cut the Bottle gourd /lauki/Doodhi into small cubes. In a pressure cooker put the cut Bottle gourd /lauki/Doodhi and add 1/4 cup of water, close the lid. Place the cooker on high flame. As soon as the full pressure is formed switch off the stove.

Step 2.

Let the pressure cooker cool to room temperature, take the steamed Bottle gourd /lauki/Doodhi cubes in a bowl. Keep aside.

Step 3.

In a non-stick pan heat oil , add the cumin seeds, cumin seeds. As soon as it crackles, add onions and mashed garlic, urad dal. Sauté for few minutes till onions are translucent/ light golden brown in colour add salt, Nigella/Kalonji/onion seeds , fenugreek powder, cut green chilies and turmeric powder.

Step 4.

Cook the spices  it for about 1-2 minutes more and then add  cubed Bottle gourd /lauki/Doodhi and mix it well. Make sure that the Bottle gourd /lauki/Doodhi cubes get coated with the masala , add  powdered poppy seeds/khuskhus/posta to the pan. Now cover the pan and let it cook for about 2-3 minutes.

Step 6.

After 1-2 minutes,  add the milk to the pan and cook it for more 2-3 minutes. Switch off the stove. Take out the vegetable in a serving bowl , garnish it with finely chopped coriander. Serve hot with chapatti  or boiled white rice for a appetizing meal.

Health Benefits of Bottle gourd/ Lauki/Doodhi:

Bottle Gourd has multiple health benefits, few of them are:

  1. Bottle gourd is rich in dietary fiber, both, soluble and insoluble. Hence, it helps in curing constipation, flatulence and even piles. It is also easy to digest.
  2. It promotes weight loss. The vitamins, minerals and dietary fibre in lauki keep the body well-nourished and curb unnecessary appetite, especially if you drink its juice in the morning on an empty stomach.
  3. Its fat and cholesterol content is extremely low.
  4. It consists of approximately 96% of water and is therefore a great thirst quencher. It also prevents fatigue and keeps the body cool and refreshed during summers.
  5. Apart from the iron content it is also rich in vitamin B and C, and helps in anti-oxidative actions.
  6. It also contains sodium, potassium, essential minerals and trace elements, which regulate blood pressure and prevent the risk of heart ailments.
  7. High in sodium and potassium, bottle gourd is also an excellent vegetable for people with hypertension.
  8. It is a suitable vegetable for light, low-calorie diets as well as for children, people with digestive problems, diabetics and those recovering from an illness or injury.
  9. Bottle gourd is recommended by Ayurveda physicians for balancing the liver function, when the liver is inflamed and unable to process food efficiently for nutrition and assimilation.

Ref. https://www.practo.com/healthfeed/16-reasons-why-lauki-is-healthy-3556/post

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.

 

 

Stuffed Cauliflower/Bharwan Gobhi

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Cauliflower stuffed.JPG

Stuffed Cauliflower/Bharwan Gobhi

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

Cuisine: Indian

Course: Main

Level Of Cooking : Easy

Prep Time : 20 minutes

Cook time : 11-15 minutes

Serve : 4

Ingredients:

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Health Benefits of Cauliflower:

1. Reduces Cancer Risk

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

2. Fights Inflammation

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

3. Decreases Risk for Heart Disease & Brain Disorders:

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

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

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

5. Improves Digestion and Detoxification

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

6. Aids in Weight Loss

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

7. Helps Balance Hormones

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

8. Preserves Eye Health

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

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

Nick’s kitchen medical Disclaimer:

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

 

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Guacamole

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guacimole dip

Guacamole dip

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

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

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Health Benefits of Avocado:

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

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

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

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

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

5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels

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

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

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

9. Avocado Extract May Help Relieve Symptoms of Arthritis.

10. Eating Avocado May Help You Lose Weight.

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

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Sukhe aloo / dry potato curry

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sukha alooSukhe aloo / dry potatoes curry

Sukhe aloo / dry potao curry

Hi friends,

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

 

 Prep Time : 20 minutes

Cook time : 7-10 minutes

Serve : 4

Level Of Cooking : Easy

Cuisine :Indian

Course : Main

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Health benefits of potatoes :

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

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

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

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

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

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

Curd rice/yogurt rice

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curd ricecurd rice ng.JPG

 

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

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

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

 

Preparation time: 10 minutes

Cooking  time: 20 minutes

course: main

Cuisine: South Indian

Serves: 2

Ingredients :

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

for seasoning:

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

Method:

Step 1.

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

Step 2.

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

 Step 3.           

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

Step 4.

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

Step 5.

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

Step 6.

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

Health benefits of having curd rice:

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

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

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

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

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

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

It increases immunity and the defense mechanism of the body.

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Almond sharbat

~ saanjhachullha ~ Leave a comment

almond sharbat.JPGAlmond sharbat

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

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

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

Ingredients :

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

9 Evidence-Based Health Benefits of Almonds:

By Joe Leech, Dietitian

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

  1. Almonds Deliver a Massive Amount of Nutrients

Almonds boast an incredibly impressive nutrient profile.

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

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

2. Almonds Are Loaded With Antioxidants

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

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

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

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

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

4. Almonds Can Assist With Blood Sugar Control

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

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

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

5. Magnesium Also Has Benefits For Blood Pressure Levels

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

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

6. Almonds Can Lower Cholesterol Levels

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

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

7Almonds Prevent Harmful Oxidation of LDL Cholesterol

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

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

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

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

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

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

9. Almonds Are Incredibly Effective For Weight Loss

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

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Aam papad / Mango jelly

~ saanjhachullha ~ Leave a comment

aam papadMango jelly/Aam Papad

Aam Papad/Mango jelly

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

Preparation time: 10 minutes

Cooking time : 20-25 minutes

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

Course: Indian dessert

Ingredients:

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

Method:

Step 1.

Wash, peel and cut mangoes into cubes.

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

 OR

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

Step 6.

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

Note

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

Possible health benefits of mangoes:

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

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

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

Age-related macular degeneration

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

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

Asthma prevention

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

Cancer

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

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

Bone health

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

Diabetes

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

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

Digestion

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

Heart disease

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

Skin and Hair

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

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

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

Nick’s kitchen medical Disclaimer:

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

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Cholia/green chikpeas kebabs

~ saanjhachullha ~ Leave a comment

choliya kebabs

Cholia/ dried green chikpeas kebabs

What are Green Chickpeas?

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

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

Preparation time:  overnight soaking and 20 minutes

Cooking time: 20-25 minutes

Course: Healthy snacks, appetizers

Servings: 4-6

Ingredients:

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

For garnishing:

1 medium size onion, cut into rings.

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

Peel wash and cut the onions fine, keep aside.

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

or

Step 9.

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

Step 10.

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

Step 11.

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

Step 12.

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

Note:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Red beans / Rajma with yogurt

~ saanjhachullha ~ Leave a comment

Red beans with Yogurt.JPGRed beans / Rajma with yogurt

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

Preparation Time : Soaking overnight

Cooking time : 40 minutes + 20 minutes

Servings : 4

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

Cuisine: Indian

Course: Main

Level Of Cooking: Easy

Ingredients:

 

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

Method:

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.


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

Step 7.

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

Note:

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

Health Benefits:

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

Lower Your Heart Attack Risk

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

Kidney Beans Give You Energy to Burn While Stabilizing Blood Sugar

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

Iron for Energy

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

Maintain Your Memory with Thiamin (Vitamin B1)

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

Manganese for Energy Production and Antioxidant Defense

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

Protein Power Plus

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

How to Select and Store

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

 

Lal Chaulai sabzi / Red Amaranth

~ saanjhachullha ~ Leave a comment

Lal Chaulai sabzi / Red AmaranthRed Chaulai G

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

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

Prep Time:10 minutes

Cook Time :20 minutes

Recipe cook time : 25 minutes

Course : Main

Cuisine : Indian, Uttar Pradesh

Serves : 4

Ingredients

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

 What are the health benefits of amaranth leaves?

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

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

Nick’s kitchen medical Disclaimer:

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

 

Ivygourd/Kundru Sabzi

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Kundru Aloo NG.jpg

Kundru ki sabzi

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

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

 History of Ivy Gourd / Kundru:

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

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

  Prep time-15 minutes

Cooking time-25 minutes

Difficulty level-Easy

Cuisine-Indian

Course– Main

serve-4

Ingredients:

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

Method :

 Step 1.

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

Step 2.

 Similarly cut the Potatoes and Onion in length. Keep aside

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

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

Culinary Usage:

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

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

Health benefits of Ivy Gourd:

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

  1. Possesses laxative characteristics

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

  1. Normalize blood sugar level

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

  1. Healing certain diseases

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

  1. Ivy Gourd as Health Food

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

 

Stir fry Cabbage

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Cabbage stir fry.jpg Stir fry Cabbage

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

Preparation Time : 10 minutes

Cooking time : 15 minutes

Cuisine: Indian

Course: Main

Level Of Cooking: Easy

Serves: 4

Ingredients:

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

Method:

 Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

 

Health benefits of Cabbage:

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Bondas

~ saanjhachullha ~ Leave a comment

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

Ingredients:

For Bonda

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

Method:

For Batter

Step 1.

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

For Bonda

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

 Good points:

Low in cholesterol

High in selenium

High in thiamin

High in vitamin A

Nick’s kitchen medical Disclaimer:

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

 

Red beans Galouti Kebabs

~ saanjhachullha ~ Leave a comment

Red beans Kebabs.jpg

Red Bean /Kidney bean /Rajma Kebabs

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

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

What are kebabs ?

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

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

Prep time : Overnight soaking

Cook time : 25 + 20 minutes

Cuisine : Indian, Utter Pradesh

Course: Appetizers

Serves : 4

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

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

Step 6.

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

The health benefits of red kidney beans:

Prevents diabetes

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

Lowers cholesterol levels

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

Prevents hypertension 

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

Helps lose weight

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

Strengthens the immune system

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

Rasam / Spicy Soup

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Rasam with Dal.jpg

Rasam / Spicy Soup

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

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

Ingredients

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

2 tsp Rasam powder, I used MTR Rasam powder

OR

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

Tempering :

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

Method:

Step 1.

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

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

Step 3.

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

Step 4.

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

Step 5.

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

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

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

Health benefits of rasam:

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

  1. Prevents constipation

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

  1. Has antioxidative action

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

  1. Good for convalescing patients

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

  1. Good for pregnant women

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

  1. Good for introducing baby to solid food

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

  1. Rich in vitamins

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

  1. Contains a wealth of minerals

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

  1. Helps lose weight

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

  1. Helps keep cancer at bay

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

  1. Encourages digestion

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

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

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

Nick’s kitchen medical Disclaimer:

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

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Moong Dal Dosa

~ saanjhachullha ~ Leave a comment

Moong dal Dosa.jpg

Moong Dal Dosa  / Green gram pancake

   Hindi Name: Dhuli Moong

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

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

Prep time: 2-3 hours or Soaking overnight

Cook time: 5 minutes

Course: Breakfast

Cuisine: Indian

Serves: 4

Makes: 6-8 Dosas

Ingredients :

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

Dosa, Dos and Don’ts for best results:

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

 Nutritional Profile:

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

Dietary Fiber Content

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

Vitamins and Minerals

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

Cooking Moong Dhal

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

 

 

                     

 

Green Garlic Chutney

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Green Garlic chutneyGreen Garlic Chutney /Sauce

What is Green garlic ?

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

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

Preparation Time: 5 minutes

Ingredients:

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

Method :

Step 1.

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

Step2.

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

Step3.

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

Step 4.

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

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

Listed below are some benefits of Green garlic :

1. Boosts immune system:

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

2. Antibiotic:

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

3. Rich in iron:

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

4. Good for heart:

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

5. Fights gastro-intestinal infections:

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

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

Nick’s kitchen medical Disclaimer:

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

 

Baby Potatoes

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Fried Baby PotatoesBaby potatoes

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

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

Prep time: 5 minutes

Total Cook time: 20 minutes

Serves: 4
Cuisine: Indian

Category: Side dish

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Note:

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Chickpea Pilaf / Chole biryani

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Chickpea Pilaf / Chole biryani

chana pulao.jpg

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

Cooking time: 20 minutes approx.

Cuisine: Indian , North Indian

Course : main

Serves: 4

Ingredients:

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

  Method:

Step 1.

Wash the rice well and soak it for 15 minutes.

Step 2.

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

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

Step 3.

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

Step 4.

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

Step 5.

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

Note:

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

HEALTH BENEFITS:

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

  7. Basmati is a healthy ‘supergrain’

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

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

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

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

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

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

 

Nick’s kitchen medical Disclaimer:

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

 

Matar/Green peas Puri

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Mater puri.jpg

Matar ki Puri /Green peas stuffed Indian fried bread

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

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

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

Recipe contributed by Mrs. Usha Mehta

Cuisine : Indian, North Indian

Course : Breakfast,Breads

Prep Time : 11-15 minutes

Cook time : 10-15 minutes

Serve : 4

Level Of Cooking : Easy

Ingredients

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

 Step 5.

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

 Step 6.

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

 

Health benefits of green peas:

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

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

Nick’s kitchen medical Disclaimer:

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

 

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Til/sesame Gud laddoos

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til_laddooTil/sesame Gud laddoos

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

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

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

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

Step 6.

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

Health benefits of sesame seeds:

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Kheer/Indian rice pudding

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Kheer rice NG

Kheer native names Payasam, payasa, ksheeram, fereni

Place of Origin: South Asia

Region or State: India, Pakistan, Sri Lanka, Nepal , Banladesh

Kheer is a South Asian rice pudding made by boiling rice, broken wheat, tapioca, or vermicelli, Samwat ke chawal with milk and sugar; it is flavored with cardamom, raisins, saffron, cashew nuts, pistachios or almonds. It is typically served during a meal or as a dessert. It is also known in some regions as payasam, payasa, gil-e-firdaus and fereni. Kheer made from this special kind of rice called Samwat ke chawal / parsai ke chawal ke kheer, is very delicious and easy to make.

Hi friends! There is a long list of the special kind of food which can be consumed during the winter season. Here is a simple and delicious recipe of creamy rice pudding /Indian pudding / Rice Kheer delicately flavored with saffron, cardamom, and almonds. This can be enjoyed with Semolina pancakes /Malpuas to satisfy your sweet tooth .

Prep Time : 30 minutes

Cook time : 45 minutes approx.

Serve : 6

Level Of Cooking : Medium

Cuisine: Indian

Course: Desserts

Ingredients:

  • 1/2 cup uncooked long-grain rice (usually basmati)
  • 1 1/4 liter Milk toned
  • 4tbsp slivered Almonds
  • 2/3 cup Sugar
  • 6 Green cardamoms, powdered
  • 1/2 tsp Saffron

Method:

Step 1.

Wash chawal /rice well and soak in water for 1/2 an hour.

Step 2.

Take milk in a deep heavy bottom pan and bring to boil on high flame. Add drained chawal / rice to the milk and lower the heat and simmer, stirring occasionally.

Step 3.

Cook till the  chawal /rice is fully cooked and the milk has reduced to approximately half.

Step 4.

Add sugar, saffron and keep cooking till the sugar has fully dissolved.

Step 5.

Add slivered almonds and cardamom powder and cook for another ten minutes. The kheer should be thick but of dripping consistency.

Step 6.

Kheer is ready to serve, garnish with slivered almonds and serve hot or chilled as per liking.

Note:

During summer Kheer / indian pudding can be cooled and kept in the refrigerator until it is time to serve.

 

Nick’s kitchen medical Disclaimer:

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

Methi Aloo

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Methi Aloo NG

Methi Aloo /Potatoes with Fenugreek Leaves

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

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

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Serves : 4

Cuisine : Indian

Course : Main

Ingredients

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

 Method:

Step 1.

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

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

Step 3.

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

Step 4.

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

Step 5.            

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

Nutritional Benefits Of Fenugreek Leaves:

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

Sesame Delicacy / Til Laddoos

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IMG_3838.jpgSesame Delicacy / Til khoyaLaddoos

 

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

Sesame Delicacy / Til Khoya Ladoo

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

Preparation time : 5 minutes

Cooking time : 10 minutes

Level of cooking : Easy

Cuisine : Indian

Category : Indian Desserts

Makes : 15 Laddoos

Ingredients :

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

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

Step 5.

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

Step 6.

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

Note:

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

How to Select and Store

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

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

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

Health Benefits of Sesame seeds:

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

Rich In Beneficial Minerals

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

How to Enjoy

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

Nick’s kitchen medical Disclaimer:

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

 

 

Almond soup

Image ~ ~ saanjhachullha ~ Leave a comment

Almond soup copy

Hi friends! here is a recipe with the goodness of apple and the richness of almonds, which makes this soup extra special for this winter season.

Prep Time : 5-7 minutes

Cook time : 15 minutes

Serve : 4

Level Of Cooking : Easy

Cuisine : Continental

Course : Soup

Ingredients:

  • 1 apple , finely chopped
  • 1/2 cup Almonds (18-20 almonds ),soaked for an hour
  • 1 tbsp Olive oil
  • 2 Leeks, finely chopped
  • 1/4 cup finely chopped Onion ,( 1 small size onion)
  • 1 tbsp Corn flour
  • 2/3 tsp Salt /or salt to taste
  • 1/4tsp Black pepper, freshly ground

Method:

Step 1.

Wash the apple, finely chop (approx 1 cup) keep aside. Wash leek well and finely chop, finely chop onion, grind almonds to a paste and keep aside.

Step 2.

In a heavy bottom pan heat olive oil over medium heat. Add, finely chopped onion, apple, leek and almond paste. Cook for 2-3minutes.

Step 3.

Add three cups of water and boil for 5-8 minutes. Switch off the stove. Cool to room temperature and strain.

 Step 4.

In a blender take the strained vegetables and add little soup to it and puree. Add the pureed vegetables to the strained liquid and mix well.

Step 5.

Add cornflour (dissolve it in two tbsp of water ) simmer for two-three minutes.

Step 6.

Serve soup hot garnished with slivered almonds.

 

Eating a snack of apples and almonds helps fuel your activity throughout the day and also offers health benefits:

Fiber

Both apples and almonds are rich in fiber, so combining these foods makes for a fiber-packed snack. As a result, you’ll likely feel satisfied long after your snack, because the fiber helps fill your stomach and slows digestion to keep you going until your next meal. If you suffer from cardiovascular disease or diabetes, apples and almonds offer additional health benefits by helping control your blood cholesterol and sugar levels. A snack of one large apple and an ounce of almonds contains 8.9 grams of dietary fiber — 42 or 32 percent, respectively, of the recommended fiber intake on a 1,500- or 2,000-calorie diet, according to Colorado State University.

Fat

Apples contain several nutrients but lack healthy oil; each large apple contains only 0.38 grams of total fat. However, eating fat each day is essential to your well-being, since fats help facilitate hormone production and provide a source of energy. Eating almonds with your apple boosts the snack’s fat content, with each ounce of almonds providing 6 grams of healthy, unsaturated fat. Getting your dietary fat from healthy sources, such as almonds, benefits your cardiovascular system, lowering harmful cholesterol levels and the risk of type 2 diabetes, notes the Linus Pauling Institute.

Vitamins

Apples and almonds have complementary vitamin contents. Apples provide a source of vitamin C, or ascorbic acid, while almonds contain vitamin E. Consuming these two vitamins together benefits your health. Normally, your body relies on vitamin E for its antioxidant capabilities, and consuming this nutrient protects your cells from oxidative damage. However, without adequate vitamin C, your body uses up the active vitamin E, leading to an accumulation of an inactive form of the vitamin that no longer protects your cells. Consuming an apple along with almonds ensures that your body has both vitamins E and C to help support continued vitamin E function.

Snack Ideas

If you’re interested in pairing apples and almonds for their health benefits but the thought of eating a whole apple with a handful of almonds sounds dull, get creative. Roughly chop the apple and almonds, then combine them in a bowl with a sprinkle of cinnamon for a raw, apple crisp-like treat. Alternatively, drizzle warm, all-natural almond butter over a thinly sliced apple, or mix almond butter with Greek yogurt to make a healthy dip for apple slices.

Ref. http://healthyeating.sfgate.com/health-apples-almonds-4240.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.

 

 

Kuttu ki Puri

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Kuttu ki puri

Kuttu ki Puri/Indian Buckwheat bread

Buckwheat / Kuttu:

A member of the genus Fagopyrum; annual Asian plant with clusters of small pinkish white flowers and small edible triangular seeds which are used whole or ground into flour. Energizing and nutritious, buckwheat is available throughout the year and can be served as an alternative to rice or made into porridge. While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens. Buckwheat flowers are very fragrant and are attractive to bees that use them to produce a special, strongly flavored, dark honey.

Hi friends! Kuttu Ki Puri is a very delicious and crisp bread . You can make Kuttu Ki Puri by following this easy recipe

Prep Time : 10-15 minutes

Cuisine: Indian

Course: Breads

Cook time : 5-10 minutes

Serve : 4

Level Of Cooking : Easy

Ingredients

  • 2 cups kuttu ka atta/ Buckwheat flour
  • 2 medium size potatoes boiled, peeled and mashed , to give one cup mashed potatoes
  • 1 level tsp salt / or to taste
  • Oil for deep frying

Method:

Step 1.

In a mixing bowl take Kuttu ka atta/ buck wheat flour, mashed potatoes and salt mix well and knead into stiff dough, with the water. Cover and leave the dough for at least twenty minutes.
Step 2.
Divide the dough into 10-12 portions, and shape each portion into round, smooth balls, apply little oil in your hands, to make it easy to handle the dough.

Step 3.

With a rolling pin, roll each dough ball portion into a thin rounds and keep ready for frying in a tray.
Step 4.

Heat sufficient oil in a wok / kadai or deep pan. Slide the rolled dough (puris) into the oil slowly and deep fry till golden. Press gently with a slotted spoon in the centre, so that puri puffs up. Drain on an absorbent Kitchen paper before transferring on to a serving dish.

Step 5.

Serve them hot with Aloo ki sabzi.

Note:

Boiled and mashed Potatoes or Arbi / Colocacia has to be added to Kuttu ka Atta as it cannot be easily kneaded with just water. The Puris get crisp and tasty when the flour is kneaded with Potato or Arbi.

Health Benefits of Buckwheat :

Buckwheat is a very good source of manganese and a good source of copper, magnesium, ,dietary fiber, and phosphorus. Buckwheat contains two flavonoids with significant health-promoting actions: rutin and quercitin. The protein in buckwheat is a high quality protein, containing all eight essential amino acids, including lysine.

  • A Grain That’s Good for Your Cardiovascular System

Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure. Buckwheat is also a good source of magnesium. This mineral relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure—the perfect combination for a healthy cardiovascular system.

  • Better Blood Sugar Control and A Lowered Risk of Diabetes

The nutrients in buckwheat may contribute to blood sugar control. In a test that compared the effect on blood sugar of whole buckwheat groats to bread made from refined wheat flour, buckwheat groats significantly lowered blood glucose and insulin responses. Whole buckwheats also scored highest on their ability to satisfy hunger.

  • Helps Prevent Gallstones

Eating foods high in insoluble fiber, such as buckwheat, can help women avoid gallstones, shows a study published in the American Journal of Gastroenterology.

  • Health-Promoting Potential Equal to or Even Higher than that of Vegetables and Fruits
  • Lignans Protect against Heart Disease

One type of phytonutrient especially abundant in whole grains such as buckwheat are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease.

  • Prevent Heart Failure with a Whole Grains Breakfast
  • Fiber from Whole Grains and Fruit Protective against Breast Cancer

Tips for Preparing and Cooking:

Tips for Preparing Buckwheat

Like all grains, buckwheat should be rinsed thoroughly under running water before cooking, and any dirt or debris should be removed. After rinsing, add one part buckwheat to two parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 30 minutes.

How to Enjoy

A Few Quick Serving Ideas:

  • Combine buckwheat flour with whole wheat flour to make delicious breads, muffins and pancakes.
  • Cook up a pot of buckwheat for a change of pace from hot oatmeal as a delicious hearty breakfast cereal.
  • Add cooked buckwheat to soups or stews to give them a hardier flavor and deeper texture.
  • Add chopped chicken, garden peas, pumpkin seeds and scallions to cooked and cooled buckwheat for a delightful lunch or dinner salad.

Ref. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=11

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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Suji Methi crackers

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Suji methi namak pare 1Suji Methi crackers

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

Ingredients:

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

Method:

 Step 1.

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

Step 2.

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

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

Step 4.

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

Step 5.

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

Step 6.

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

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

Step 9.

Cool and store in an airtight container.

Health benefits of Kasuri Methi:

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

Nick’s kitchen medical Disclaimer:

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

Baghare baingan / spice stuffed baby brinjals

~ saanjhachullha ~ 1 Comment

Baigan Baghare 1Andhran Baghare baingan

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

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

Preparation Time : 15 minutes

Cooking Time: 20 minutes

Curse: Main Indian, Vegetable dish

Cuisine: Indian , Andhra pradesh

Serves : 6
Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

Health benefits of Brinjals / egg plant / Baingan :

Prevent cancer

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

Great for weight loss

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

Prevent heart disease

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

Controls blood pressure

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

Good for diabetics

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

Lowers cholesterol in the body

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

Gives your skin a natural glow

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

Good for your brain

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

Help you to quit smoking

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

Tips you should follow while incorporating brinjal in your diet

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

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

Nick’s kitchen medical Disclaimer:

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

 

Paniyaram/ spiced dumplings

~ saanjhachullha ~ Leave a comment

Paniyaran 1

Paniyaram /spiced dumplings originated in Tamil Nadu ,south of India, these are made in a special utensil or cookware called paniyaram chatti which have molds in it like a muffin pan . It is the traditional cookware used for making the paniyaram / spiced dumplings and gives the them round ball like appearance. It is made with rice and black lentil/ urad dal batter . These are basically called appams or spicy dumplings, and are generally served for breakfast or as a snack. These are also known in South India as Kuzhi paniyaram ,appe, guliappa, gulittu, and gundponglu, etc.

The batter is made by soaking the ingredients like rice, black lentils and Fenugreek seeds overnight in water, grinding the contents, then letting the batter ferment. Salt is added after mixing, the batter and  is poured into the cookware pan’s compartments and placed on a low flame. After couple of minutes, the appams / paniyaram / spiced dumplings are flipped over to cook from the top . The Kuzhi paniyaram /spiced dumplings are ready to serve when they turns golden-brown  all around .

Hi friends !masala paniyaram/ spiced dumplings are very easy to make. These can be made with leftover idli batter at home. There are different versions of masala Paniyaram / spiced pancakes. Here is one recipe for you to enjoy!

Preparation time: 5 minutes

Cook time : 10 minutes

Cuisine : Indian , South Indian

Course: Breakfast / healthy snack

 Serves:

Ingredients:

  • 3 cups idli batter
  • 1 medium size onion, finely chopped
  • 1 green chili, finely chopped
  • 1 tsp ginger, finely grated
  • 1/4 tsp asafetida/hing
  • 1/2 tsp red chili powder(optional)
  • 2 tbsp Cilantro / coriander, finely chopped
  • 2 tbsp grated coconut
  • 2 tbsp carrot, finely grated
  • 1/4 tspsalt if required

Method:

Step1.

In a mixing bowl take the left over batter , add coconut, onions, green chili, ginger, carrot and salt, mix well.

Step 2.

On a medium flame heat the paniyaram chatti/ dumpling cookware with circular moulds . In each mould add a drop of cooking oil.

Step 3.

Take a spoonful of the batter mix and put in each mould leaving 1/4 of the mould empty.

Step 4.

Reduce the heat to low flame and allow the batter mix to cook for 1-2 minutes.

Step 5.

When the batter is firmed in the moulds, turn each paniyaram/ dumpling, in each mould with the help of a skewer or tip of the knife so that the other side get cooked and becomes golden brown.

Step 6.

Check the paniyaram/ dumplings for even cooking, turn once or twice for uniform cooking. Remove the cooked paniyaram/ dumpling from the cookware mould and serve hot with coconut chutney / sambar or both chutney and sambar.

 Note: Many variations can be tried with the basic recipe.

Nick’s kitchen medical Disclaimer:

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

Tori Delicious

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Tori Delicious 1 Tori Delicious

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

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

Preparation time: 30 minutes

Cooking time: 45 minutes (slow fire cooking)

Cuisine : Indian, North Indian

Course: Main, Vegetables

Serves: 4

Ingredients:

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

Method:

 Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

 Step 5.

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

Step 6.

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

 Step 7.

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

Smooth or Sponge gourd:

Health Benefits of Zucchini/Smooth or Sponge gourd:

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

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

Nick’s kitchen medical Disclaimer:

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

Instant Moong Dal

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Panch DalInstant Moong Dal

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

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

 Recipe cook time: 5 -7 minutes

Course: Main

Serves: 4

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

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

Health benefits of Moong dal/ green gram husked:

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

Nick’s kitchen medical Disclaimer:

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

Kamal Kakdi /Lotus stem Koftas/ dumplings

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lotus root            Kamal Kakadi Kofte 2

Kamal Kakdi /Lotus stem Koftas/ dumplings

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

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

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

Kamal Kakdi /Lotus root Kofte/ dumplings

Cooking time : 20-25 minutes

Servings : 4

Cuisine: Indian

Course: Main Course-Veg

Level Of Cooking: Easy

Ingredients:

For koftas / dumplings

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

For Gravy

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

Method :

For lotus stems/ kamal kakdi koftas or dumplings:

Step 1.

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

Step 2.

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

Step 3.

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

For Gravy

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

Step 9.

Serve hot garnishing with finely chopped coriander/ cilantro.

Health benefits of Lotus root:

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

Selection and storage

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

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

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

Nick’s kitchen medical Disclaimer:

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

Oats Dosas

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Oats Dosa 1

Oats Dosa

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

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

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

Repeat this process for the remaining dosas.

Step 9.

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

Note:

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

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

Lower Cholesterol

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

Lower Weight

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

Oatmeal Options

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

 

Nick’s kitchen medical Disclaimer:

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

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Broccoli Salad

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Brocolli salad.JPGBroccoli Salad

Preparation Time : 10 minutes

Cooking time : 10 minutes

Cuisine: Fusion

Course: Salads

Level Of Cooking: Easy

Servings : 4

Ingredients:

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

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

Possible health benefits of consuming broccoli:

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

Fighting cancer

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

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

Improving bone health

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

Looking younger

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

Improved digestion and natural detoxification

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

Protection from chronic disease

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

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

 Tips:

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

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

 

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

 

Nick’s kitchen medical Disclaimer:

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

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Baigan/Brinjal / Aubergines Stir fry

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Brinjal Fry AndhranBrinjal / Aubergines Stir fry

Cooking With Brinjals / Aubergines /Eggplants:

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

Hi friends !

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

Preparation Time : 5-6 minutes

Cooking time : 15-20 minutes

Cuisine: Indian, Andhra pradesh

Course: Main, Vegetables

Cooking Level : Easy

Servings : 4

 Ingredients:

500 gms. Long Brinjals, Cut into Vertically Long Pieces

1/4 tsp Turmeric

2/3 tsp Salt

For masala / Paruppu podi :

2 tsp Coriander powder

1/2 tsp Cumin Seeds

1/2 tsp Fenugreek Seeds

2 Red Chilies, whole

2 tsp black gram dal / udad dal

2 tsp Chana Dal/ bengal gram dal

3 tbsp Olive Oil or / any cooking oil of choice

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

Serve hot with steamed rice or Indian breads of choice !

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

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

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

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

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

Health benefits of Brinjals / Aubergines /Eggplant :

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

Heart health

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

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

Blood cholesterol

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

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

Cancer

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

Cognitive function

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

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

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

 Nick’s kitchen medical Disclaimer:

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

 

Gram Flour/Besan Uttpam

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Besan Dosa with cheese 1

Gram Flour / Besan Uttapam

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

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

Ingredients:

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

Method:

Step 1.

Grate the the cottage cheese/ paneer and keep aside.

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Note:

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

Health benefits of Besan/ gram flour:

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

Basics

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

Vitamins

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

Minerals

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

Preparation Tips

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

Gluten Free

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

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

Nick’s kitchen medical Disclaimer:

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

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Chaulai Bhurji /Amaranth Greens

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Amaranth greenChaulai Bhurji /Amaranth Greens

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

Amaranth, tender-: Amaranthus gangeticus

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

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

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

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

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

Prep Time:10 minutes

Cook Time :20 minutes

Recipe cook time : 25 minutes

Course : Main

Cuisine : Indian, Uttar Pradesh

Serves : 4

Ingredients

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Note:

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

Health benefits of Cholai or Chaulai or Amaranth leaves

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

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

– Regular consumption reduces blood pressure and cholesterol levels.

– Improve antioxidant level.

– Strengthen immunity.

– Saag form helps to cure constipation.

– Blood purifier.

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

Brinjal /Aubergines fry

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Brijal fryBrinjal /Aubergines fry

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

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

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

 Preparation Time : 10 minutes

Cooking time : 15 minutes

Servings : 4

Cuisine: Indian

Course: Main

Level Of Cooking: Easy

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Health benefits of Brinjals / Aubergines:

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

Prevent cancer

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

Great for weight loss

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

Prevent heart disease

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

Controls blood pressure

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

Good for diabetics

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

Lowers cholesterol in the body

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

Gives your skin a natural glow

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

Good for your brain

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

Help you to quit smoking

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

Kala Namak / Black Salt

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Kala Namak / Black Salt

Whole Kala Namak salt crystals

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

Production

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

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

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

Composition

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

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

Indian Black Salt

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

Potential Health Benefits

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

Uses

 

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

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

Cooking Benefits

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Sesame -Seeds

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

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

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

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

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

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

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

Flower of Sesamum indicum

Sesame in Panchkhal valley, Nepal

Magnified image of white sesame seeds

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

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

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

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

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

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

Sesame seeds nutrition facts

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

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

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

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

Health benefits of sesame seeds

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

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

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

Selection and storage

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

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

Avoid old, offensive smelling (rancid) seeds.

Culinary uses

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

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

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

Safety profile

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Green chickpeas curry

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Green Chick peas Image    Green chickpea curry

dried Green chickpeas / green chanas / sukha hara Chanas

Hi friends ! Another of healthy and simply delicious recipe of chickpeas it has numerous benefits to offer to healthy eaters. Dried Green chickpeas / dried green chanas/ Hara Chanas is protein rich curry is a good accompaniment with basmati rice or any Indian bread of your choice.

Main Name: Chickpea

Biological Name: Cicer arietinum

Names in other Indian languages: Kothu kadalai (Tamil), Kadala (Malayalam), Sanagalu (Telugu), Chana (Gujarati), Chola (Bengali), Harbara (Marathi), Buta (Oriya), Chole (Punjabi), Chana sabut (Urdu)

A staple of Middle Eastern, African, and Indian cuisines, chickpeas are believed to be one of the oldest cultivated beans, dating as far as 5,400 BC. The first record of consuming chickpeas can be traced back to about seven thousand years back. They were first cultivated in the Mediterranean basin around 3000 BC amongst Egyptians, Greeks, and Romans and were then introduced to other subtropical regions by the Spanish and Portuguese explorers in the 16th century. Gradually, the Indians who had immigrated to other countries brought back chickpeas and integrated them into their cuisines. Today, India is the largest producer of chickpeas, supplying around 80 to 90 percent of the world’s production. Other commercial producers include Pakistan, Turkey, Ethiopia, and Mexico.

Ingredients:

  • 1 cup dried Green chickpeas / dried green chanas / sukha hara Chanas
  • 2 medium size onions, finely chopped
  • 4 medium size tomatoes, cut into small pieces and pureed
  • 1/2 tsp Red chili powder
  • 2 cloves, powdered
  • 4 peppercorns, powdered
  • 1/2 tsp Turmeric powder
  • 3 tsp Coriander powder
  • 1/2 tsp cinnamon powder
  • 2 Bay leaves
  • 1 ” piece Ginger, finely grated
  • 15 cloves Garlic, minced
  • 3 tbsp olive oil
  • 1 1/4 tsp Salt / or as per taste

Method:

Step 1.

Wash dried Green chickpeas / dried green chanas / sukha hara Chanas well and soak it overnight in 600 ml of water.

Step 2.

Peel wash and cut the onions fine, keep aside.

Step 3.

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

Step 4.

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

Step 5.

Wash tomatoes well. Cut the tomatoes into small pieces and put them in a blender and puree it. Keep ready.

Step 6.

Mince the garlic cloves, peel and finely grate the ginger, keep aside.

Step 7.

Heat olive oil in a heavy bottom sauce pan, add cumin seed , wait till it crackles. Add Bay leaves sauté for few seconds, add powdered cloves, peppercorn, Cinnamon, coriander powder, turmeric, red chili powder . Mix and sauté for few seconds add ginger garlic paste fry for few seconds . Then add pureed tomatoes and cook covered on low flame , till oil starts to surface.

Step 8.

Now add to the sauce pan cooked dried Green chickpeas / dried green chanas / sukha hara Chanas along with the onions and water it is cooked in. Mix it well.

Step 9.

 On high flame, bring dried Green chickpeas / dried green chanas / sukha hara Chanas and masalas

to a boil and reduce to low flame and cook for 15-20 minutes more. Switch off the stove, serve hot with steamed rice or any Indian bread of your choice like fresh naans, parathas, chapattis etc..

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 Nick’s kitchen medical Disclaimer:

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

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Kulfa / Purslane Bhurji

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Kulfa Bhurji

Kulfa / Purslane bhurji

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

Botanical name : Portulaca Oleraceaa

Indian name : Kulfa

Kulfa Image 1

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

Names of this green leafy vegetable in other languages:

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

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

What is Purslane?

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

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

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

 

Ingredients :

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Health Benefits of Kulfa / Purslane:

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

 

Raw Papaya curry

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Raw papaya curyRaw Papaya curry

Hi friends! Green papaya is a powerful fruit full of essential nutrients and enzymes to promote digestive health. Since enzyme levels decline as the fruit ripens, raw papaya is picked when it is still green to retain all of its natural enzymatic qualities.

Raw Papaya curry

Ingredients:

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

For Seasoning:

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

 For the marinade:

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

Method:

Step 1.
Peel the skin of the papaya, clean from inside, remove seeds and wash well.

Step 2.

Cut the papaya into small pieces. Marinate the pieces in a mixing bowl with salt, turmeric , red chili powder and half cup of whisked curd for 2-3 hours .

Step 3.

Place a pressure cooker on high flame add marinated papaya pieces and half cup of water, close the lid of the 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 papaya in to a bowl. The papaya is soft and it turns transparent when it is cooked.

Step 4.
Grind the grated coconut, garlic, onion, green chilies with 1/4 cup of water to a very fine paste.Keep aside.

Step 5.
For seasoning heat the oil in a heavy bottom pan. After a minute, lower the heat and add the mustard seeds wait for mustard to crackle, add asafetida, the curry leaves and fry, add the ground coconut masala to the seasoning. Cover and cook for 3-4 minutes. Add steamed papaya to the masala, mix well. Cook for 4-5 minutes on low flame, switch off the stove.

Step 6.

Serve hot with steamed rice or chapattis.

Health Benefits from Green Papaya:

The anti-inflammatory virtue from the papain in papaya greatly reduce inflammation in diseases such as rheumatoid arthritis, osteoarthritis, gout and asthma.

The rich fiber in papaya bind to cancer-causing toxins in the colon and is eliminated from the body during bowel movements.

Papaya is commonly known for its fine and natural laxative virtue which aids digestion. Taken regularly, it can help habitual constipation, bleeding piles and chronic diarrhea.

The three very powerful anti-oxidants in papayas help prevent the oxidation of cholesterol. Oxidized cholesterol forms dangerous plagues that can eventually cause heart attacks or strokes.

Vitamin A available in papaya helps to reduce lung inflammation. So it is useful for active as well as passive smokers.

The papain in unripe papaya is extremely beneficial for those who are deficient in gastric juice, have excess of unhealthy mucus in the stomach, dyspepsia and intestinal irritation.

Consumption of unripe papaya juice help to contract the muscle fibers of the womb, resulting in proper and regular menstrual flow. It is especially helpful in cases of menstruation cessation in young ladies due to cold or trauma.

The juice from unripe papaya is highly beneficial in treating skin disorders like acne and psoriasis. When applied to wounds, it prevents pus formation and swelling. Paste made from unripe papaya when applied to the face, may remove pigmentation or brown spots, and making the skin smooth and delicate. Try it.

Immerse cut ripe papaya in vinegar for a week, then consume twice a day with meals until spleen is normalized.

Drink honey mixed in fresh juice from unripe papaya regularly over inflamed tonsils for diphtheria and other throat disorders. It dissolves the membrane and prevents infection from spreading.

 Ref.http://www.amicusfoods.com/green_papaya.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.

 

 

Tomato Chutney

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Andhra DosaAndhra Tomato Chutney withPoha dosa / Attukula Attu .

Hi friends! Among the myriad varieties of chutneys, a special mention must be made of this easy to cook, delicious Andhra tomato chutney. It is a very good accompaniment to Poha dosa / Attukula Attu .

Nutritional Value of Tomatoes

The many health benefits of tomatoes can be attributed to their wealth of nutrients and vitamins, including an impressive amount of vitamins A, C, and K, as well as significant amounts of vitamin B6, folate, and thiamin. Tomatoes are also a good source of potassium, manganese, magnesium, phosphorous, and copper. Tomatoes also have dietary fiber and protein, as well as a number of organic compounds like lycopene that also contribute to the overall health benefits that tomatoes can confer to our health!

Prep time: 2 minutes

Cook time: 5 minutes

Serves: 4

Cuisine : Indian, Andhra Pradesh

Course: Chutney and Dips

Level : Easy

Ingredient:

  • 3 medium tomatoes
  • 2 green chilies
  • 1 tsp cumin seeds
  • 1/4 tsp Asafetida / hing
  • 1/2 tsp salt
  • 3 tsps olive oil

Method:

Step 1.

Wash and cut tomatoes into small cubes. Heat two tsp oil in a pan, add cumin seeds sauté till cumin starts crackling, add asafetida. when asafetida turns light pink in colour add tomato cubes and green chilies.

Step 2.

Cover and cook on low flame till tomato turns soft. Switch off the stove and cool.

Step 3.

Grind the cooked tomatoes along with salt to a smooth paste. Remove in a small serving bowl.

Step 4.

For seasoning, heat a tsp of oil in a pan, add mustard seeds , when mustard starts crackling add asafetida, dry red chili, few curry leaves and turn off heat. Pour this seasoning over the chutney and serve with Attukula Attu /Poha dosas.

Health Benefits of Tomatoes:

The health benefits of tomatoes have been known to mankind since ancient times. Tomatoes are rich sources of antioxidants that have been proven to be effective against many forms of cancer. Some of the other health benefits of tomatoes are as follows:

Abundant Source of Antioxidants: Tomato contains large amount of lycopene, an antioxidant that is highly effective in scavenging cancer causing free radicals. This benefit can even be obtained from heat-processed tomato products like ketchup. The lycopene in tomatoes defends against cancer and has been shown to be particularly effective in fighting prostate cancer, cervical cancer, cancer of the stomach and rectum as well as pharynx and esophageal cancers.

Rich Source of Vitamins and Minerals: A single tomato can provide about 40% of the daily vitamin C requirement. Vitamin C is a natural antioxidant which prevents against cancer-causing free radicals from damaging the body’s systems. It also contains abundant vitamin A and potassium, as well as iron. Potassium plays a vital role in maintaining nerve health and iron is essential for maintaining normal blood health. Vitamin K, which is essential in blood clotting and controls bleeding, is also abundant in tomatoes.

Reduces Cholesterol and Protects the Heart: The lycopene in tomatoes prevents serum lipid oxidation, thus exerting a protective effect against cardiovascular diseases. The regular consumption of tomatoes has been proven to decrease the levels of LDL cholesterol and triglycerides in the blood. These lipids are the key culprits in cardiovascular diseases and lead to the deposition of fats in the blood vessels.

Counters the Effect of Cigarette Smoke: The two main components of tomatoes, coumaric acid and chlorogenic acid, fight against nitrosamines which are produced in the body and are the main carcinogens found in cigarettes. The presence of vitamin A in such high quantities has also been shown to reduce the effects of carcinogens and can protect you against lung cancer.

Improves Vision: Vitamin A, present in tomatoes, aids in improving vision, as well as in preventing night-blindness and macular degeneration. Vitamin A is a powerful antioxidant that can be formed from an excess of beta-carotene in the body. A lot of vision problems occur due to the negative effects of free radicals, and vitamin A is a powerful antioxidant.

Digestive Health: Tomatoes keep the digestive system healthy by preventing both constipation and diarrhea. It also prevents jaundice and effectively removes toxins from the body. Furthermore, tomatoes have a large amount of fiber, which can bulk up stool and reduce symptoms of constipation. A healthy amount of fiber helps to stimulate peristaltic motion in the smooth digestive muscles, and also release gastric and digestive juices.

Lowers Hypertension: Daily consumption of tomatoes reduces the risk of developing hypertension, also known as high blood pressure. This is partially due to the impressive levels of potassium found in tomatoes. Potassium is a vasodilator, meaning that it reduces the tension in blood vessels and arteries, thereby increasing circulation and lowering the stress on the heart by eliminating hypertension.

Manages Diabetes: A study conducted by the Journal of the American Medical Association shows that daily consumption of tomatoes reduces the oxidative stress of type 2 diabetes.

Healthy Skin: Tomatoes aid in maintaining healthy teeth, bones, hair and skin. Topical application of tomato juice is even known to cure severe sunburns. Daily consumption of tomatoes protects the skin against UV-induced erythema. Tomatoes rank high in the preparation of anti-aging products.

Prevents Urinary Tract Infections: Tomato intake also reduces the incidence of urinary tract infections, as well as bladder cancer. This is because tomatoes are high in water content, which can stimulate urination, so tomatoes are a diuretic in certain ways. This increases the elimination of toxins from the body, as well as excess water, salts, uric acid, and some fat as well!

Ref. https://www.organicfacts.net/health-benefits/vegetable/tomatoes.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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Poha dosa or attukula Attu

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Andhra Dosa Poha dosa or attukula Attu

Hi friends ! this Dosa recipe is an Andhra Pradesh specialty and is known as Attukula Attu or Poha Dosa. It is an amazingly soft, spongy, porous dosa. Is fluffy inside and crisp on the edges and makes a delicious week end breakfast. It can be served with tomato chutney and sambar like any other South Indian dosa.

Prep time : Soaking over night + 15 minutes

Cook time : 30 minutes

Cuisine : Indian , Andhra Pradesh

Course : Breakfast

Serves: 12 dosas

Ingredients :

  • 2 cups rice sona masoori (variety of rice) gives good results
  • 1/2 cup poha/ Flattened rice /also called beaten rice
  • 1 1/2 cup sour curd whisked with 1 1/2 cups water
  • 1/2 tsp Fenugreek seeds
  • ¼ tsp baking soda
  • 2/3 tsp salt
  • oil for frying the dosa

Method:

Step 1.

wash the rice and poha / Flattened rice /beaten rice in a bowl. Soak the rice, Fenugreek seeds and poha in the buttermilk mixture over night.

Step 2.

Grind to a smooth batter along with the soaked in buttermilk. Add soda ,salt and mix well. Keep aside for 1/2 an hour.

Step 3.

Heat a non stick tava or griddle take a ladle of batter and spread the batter and make a ¼ inch thick dosa.

Step 4.

Drizzle oil on the dosa and around the edges. Cover the dosa with a lid and cook on medium flame for 1-2 minutes till the base is cooked and crisp and the top is soft and spongy. Flip and cook the other side.

Step 5.

Serve poha dosa hot with Tomato /coconut chutney and pumpkin sambar.

 

Andhra Pradesh cuisine is a cuisine of South India native to the Telugu people from the states of Andhra Pradesh and Telangana. It is also the cuisine of the Telugu-speaking population of Karnataka and Tamil Nadu with slight variations due to local influences. Generally known for its tangy, hot and spicy taste, the cooking is very diverse due to the vast spread of the people and varied topological regions.

All three regions — Coastal Andhra, Rayalaseema and Telangana — have distinctive cuisines, where in semi-arid Telangana state region millet-based breads (roti) is predominant staple food, while rice is predominant in irrigated Andhra and Rayalaseema regions and ragi is popular in Rayalaseema regions which is predominantly semi-arid. Many of the curries (known as koora), snacks and sweets vary in the method of preparation and differ in name, too.

The state is the leading producer of red chili, rice and millets in India influences the liberal use of spices — making the food one of the richest and spiciest in the world. Vegetarian as well as meat and seafood (coastal areas) feature prominently on the menus. Dal (lentils), tomato and tamarind are largely used for cooking curries. Spicy and hot varieties of pickles form an important part of Telugu cuisine.

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

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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Raw Banana curry

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Raw bananana curry

Raw Banana curry

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

Cuisine : Indian, south Indian

Course: Main, vegetarian

Level : Easy

Serves : 8

Ingredients:

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

For Seasoning:

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

 For the marinade:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

Serve hot .

Why You Should Eat Green Bananas

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

Health Benefits of Green Bananas:

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

Eat Green Bananas and Reap the Benefits of Resistant Starch

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

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

Another Reason to Eat Green Bananas

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

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

Other Health Benefits of Green Bananas

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

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

Nick’s kitchen medical Disclaimer:

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

Dal Fry and Batti

~ saanjhachullha ~ 1 Comment

Dal rajisthani        Baatis

Dal and Baati

Hi friends! Rajasthan, is not only famous for its rich culture but what makes the state popular, is its cuisine.Dal fry served with battis is one of the most famous dishes from the state. All foodies  must have tasted them at least once.

Preparation Time : 10 minutes

Cooking time : 30 minutes

Servings : 4 

Cuisine: Indian , Rajasthan

Course: Main

Level Of Cooking: Easy

Ingredients:

For Dal

  • 1/4 cup husked Split green gram/ husked moong dal /dhuli moong dal
  • 1/4 cup husked Split black gram /dhuli urad dal
  • 1/4 cup Split Bengal gram/chana dal
  • 1 tsp Red chili powder
  • 2 ” Ginger piece, finely grated
  • 1/2 tsp Turmeric powder
  • 1 tsp Cumin seeds
  • 1/4 tsp Asafetida
  • 2 Whole dry red chilies, broken stemmed
  • 3 Cloves
  • 2 Green cardamoms
  • 1 ” Cinnamon Stick
  • 2 Bay leaves
  • 3 Green chilies, chopped(optional)
  • 11/2 tsp Salt or / salt to taste
  • 4 tbsp Oil
  • 2 tbsp Fresh coriander leaves, chopped
  • 1 medium Lemon/ 2 tbsp fresh lemon juice

For Battis

  • 2 cups Whole wheat flour
  • 1 tsp ajwain / Carom seeds
  • 1/4 tsp baking powder
  • 1/2 cup Pure ghee
  • 1 level tsp salt / or salt to taste

Method :

Step 1.

Wash and soak moong dal, urad dal and chana dal in about four cups of water for an hour.

Step 2.

Take the soaked dals along with the water in a pressure cooker, add salt, turmeric powder, chili powder and grated ginger to it. Close the lid of the pressure cooker and place it on high flame till full pressure is formed . As soon as full pressure is formed switch off the stove.

Step 3.

Let the pressure cooker cool to room temperature. Open the lid and take out the dal in a bowl.

Step 4.

Heat oil in a sauce pan, add cumin seeds, asafetida, dry red chilies, bay leaves, cloves, cinnamon, and cardamoms .Add finely chopped tomatoes. Sauté for few seconds.

Step 5.

Add the cooked dals to this seasoning and mix well. Add juice of lemon and cook for few minutes till dal is well blended. Switch off the stove.

Step 6.

Take out the seasoned dal in a serving bowl. Garnish with coriander leaves. Serve hot with the battis.

For Baatis

Step 7.

Take wheat flour in a mixing bowl. Add salt, baking powder and half a cup of pure ghee. Mix well, rub with your fingers very nicely till mix resembles bread crumbs. Add sufficient water and knead into easily pliable yet a little stiff dough.

Step8.

Take small lemon sized portions of the dough, press firmly in to making round /circular/ balls ( just like while making chapatti ). we can make twelve battis with the dough. Keep aside.

Step 9.

Take a pressure cooker, grease the cooker with one tablespoon of ghee. Place the pressure cooker on medium high flame . (and remove the whistle from the lid and keep it aside)

Step 10.

When the cooker becomes hot, put the baatis or round balls of dough one by one in the cooker. Making sure to keep only that many baatis as are in one line or in one layer only and are not on top of each other.

Step 11.

Place the lid on the cooker and close it. Let battis cook on medium flame for 15 -20 minutes. Make sure that you shake the cooker well gently with hands without removing the lid every two -three minutes.  The cooker can be rotated sideways and turned upside down gently ( see that cooker lid is tightly closed). This process will help in cooking the baatis from all the sides properly.

Step 12.

Serve the baatis hot with dal fry. There is no need to dip the baatis in ghee before serving.

Note:

  • In this recipe baati is cooked with less ghee.
  • Battis can be cooked faster.
  • No oven required.

Health benefits of mixed lentils / dals:

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.
Bengal Gram Dal 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.
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.

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

Ref: http://www.boldsky.com/health/nutrition/2013/ten-types-of-dals-their-health-benefits-035300.html#slide20023

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.

Beans Curry

~ saanjhachullha ~ Leave a comment

Beans curryBeans Curry

This delightful food group is a must try, as beans are tasty and nutritious.

Bean Main Dishes: beans are in stews and casseroles; they’re baked with meat; in some cultures, like that of Mexico, they’re unique dishes that are served constantly [think tacos, enchiladas, chalupas]; cattle drives moved across American eating huge pots of beans at every meal; Indian tribes ate beans for thousands of years.Vegetarian Bean Main Dishes: vegetarians like me frequently fix main dishes without meat, using beans as the filling ingredient, rather than animal products. With a salad and crusty bread, they’re yummy!Baked Beans: are the most famous bean dish and they’re baked with all kinds of different ingredients: onions, garlic, barbecue sauce, cranberries, mushroom, pineapple – even Dr. Pepper and beer.Bean Salads: everyone has eaten cold beans in salads. Bean Soups: there are bean soups in cultures all over the planet from Cuban black bean soup to Mexican spicy soups to French Canadian pea soup and my favorite, our American Senate Bean Soup.Bean Dips: are a favorite of most people and are quite popular at all kinds of social gatherings and surely go well at a Super Bowl party with a huge bowl of chips.

Beans Curry:

Ingredients:

  • 1/2 cup red kidney beans
  • 1/2 cup black eyed beans / lobiya
  • 6 cups water
  • 3 medium size onions, finely chopped
  • 2 tabs ginger, finely grated
  • 2 tabs garlic, minced
  • 1 stick of cinnamon
  • 1tsp cumin
  • 3 cloves , powdered
  • 1 bay leaf / Tej patta
  • 2 tabs coriander powder
  • 1 tsp cumin seeds, roasted and powdered
  • 1 tsp kashmiri red chili powder
  • 1 tsp dry mango powder /amchoor
  • 4 medium size tomatoes , finely chopped
  • 1 tsp Gram masala, optional
  • 2 tbsp cilantro/ coriander / dhaniya leaves, finely chopped
  • 1 tsp salt /or salt to taste
  • 3 tabs olive oil / any cooking oil

Method:

Step 1.

Rinse the soaked kidney beans and Black eyed beans overnight.

Step 2.

Now on a high flame in a pressure cooker take the soaked lobia / Black eyed beans/ kidney beans, five cups of water, salt close the lid . After the pressure is formed, reduce the heat to low flame for twenty minutes switch off the stove. Let the cooker cool open the lid and check, beans will be soft.  Set aside with the cooking liquid.

Step 3.

Heat the ghee in a deep and heavy bottom pan, when its hot add the cumin. Wait for it to crackle. Add in the bay leaf, clove, cinnamon and sauté for few seconds then add in the onions and cook until the onions are golden brown.

Step 4.

Add in the ginger, garlic and sauté for a minute or so. Now, Add in the red chili , cumin, coriander powder, stir to mix and add in the tomatoes.

Step 5.

Reduce heat and cover and cook for 5 minutes, stirring every now and then. When the oil starts separating in the fried masala, add in the salt and cooked beans in along with the broth.

Step 6.

Stir to mix, bring to a boil, cover and cook for 15 minutes on medium low heat, till well blended and consistency thickens slightly. Switch off the stove.

Step 7.

Serve this delicious curry hot, garnish with cilantro / coriander/ dhaniya leaves with choice of Indian bread.

Health benefits of Beans:

Nutrients & Beans

Beans are loaded with nutrients that our bodies crave:

B Vitamins: are necessary for healthy brain and nerve cells, for normal functioning of the skin, nerves and digestive system.

Calcium:  for strong bones and teeth and to help keep the body more alkaline, rather than acidic.

Potassium: helps reduce the risk of high blood pressure and stroke.

Folate: a B vitamin that our bodies don’t produce yet dry beans are our single best source of this important vitamin which helps protect against heart disease and cancer.

Anything that I like to eat that makes me healthier definitely gets an A+

Ref.http://www.blissplan.com/wellness/the-benefits-of-beans-9-reasons-why-you-should-eat-beans/

Nick’s kitchen medical Disclaimer:

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