Healthy snack

Aam papad / Mango jelly

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aam papadMango jelly/Aam Papad

Aam Papad/Mango jelly

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

Preparation time: 10 minutes

Cooking time : 20-25 minutes

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

Course: Indian dessert

Ingredients:

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

Method:

Step 1.

Wash, peel and cut mangoes into cubes.

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

 OR

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

Step 6.

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

Note

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

Possible health benefits of mangoes:

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

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

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

Age-related macular degeneration

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

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

Asthma prevention

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

Cancer

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

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

Bone health

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

Diabetes

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

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

Digestion

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

Heart disease

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

Skin and Hair

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

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

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

Nick’s kitchen medical Disclaimer:

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

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Cholia/green chikpeas kebabs

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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.

 

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.

 

Raw Banana Cutlets

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Raw banana cutlets G

Raw Banana Cutlets

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

Preparation time: 15-20 minutes

Cook time: 10-15 minutes

Cuisine: Indian

Course : Healthy snack/Appetizers

Serves: 4

Cooking time : 30 minutes

Ingredients:

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

Method:

Step 1.

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

OR

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

Step 2.

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

Step 3.

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

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

Step 5.

Serve hot with coriander / mint chutney.

Notes:

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

The Health Benefits of Green Bananas :

4 Body Benefits of Green Bananas

GREEN BANANAS ARE HIGH IN FIBER.

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

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

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

GREEN BANANAS ARE HIGH IN POTASSIUM.

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

GREEN BANANAS CONTAIN RESISTANT STARCH.

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

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

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

Nick’s kitchen medical Disclaimer:

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

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.

Paniyaram/ spiced dumplings

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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.

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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Matra / dried peas Chaat

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Matra chaat G  

Matra  Chaat / dry peas Chaat

This is a delicious spicy, very healthy, cooking medium free snack. Matar Ki Chaat can be served as a snack or as a main dish with Indian bread Kulchas.

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

Prep time : Soaked overnight + 15 minutes cooking time

Cuisine: Indian

Course : Main / snack

Serves : 4

Ingredients:

  • 1 cup matara / dried peas
  • 1/2 tsp salt / or salt to taste
  • 1/4 tsp black salt / or salt to taste
  • 1 tsp cumin seed, roasted and powdered
  • 1 tbsp coriander powder, dry roasted
  • 1/4  sp black pepper
  • 1/4  tsp sugar
  • 2 tbsp ginger juice, (finely chopped and squeezed)
  • 1 tsp red chili powder / or to taste
  • 2 tbsp tamarind pulp

For Garnishing

  • 2 tbsp ginger finely chopped

Method:

Step 1.

Wash and soak matra / dried peas in four cups of water overnight.

Step 2.

On high flame place the pressure cooker with the soaked matra/ dried peas along with the water soaked in, and salt. The moment pressure is formed, reduce to low flame for 5 minutes. Switch off the stove. Let the pressure cooker cool down to room temperature. Open the lid take out well cooked matra / dried peas in a bowl and keep aside.

Step 3.

Dry roast the coriander powder for half a minute, add roasted cumin seeds powder. Add the cooked matra / dried peas and mix cook on low flame. Add pepper, red chili powder, ginger juice and tamrind pulp, mix well cook for 5-6 minutes.

Step 4.

Garnish with finely cut ginger threads , serve hot . If serving for main course, serve with Indian bread Kulchas.

 Health benefits of Matra / dried peas:

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

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

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

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.

Butter murukkus

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Butter murukkus     Murukku press        Butter murukkus                                                                             Murukku Press

Hi friends! We are a big fans of butter murukkus. The murukkus available in stores are very different from the home made ones. The texture and taste of the murukkus changes with the proportion of ingredients used in making the murukkus. While making this snack, the ratio of rice flour and the other flour will give different look and taste to the snack.

Recipe Cuisine: Indian, South Indian

Recipe Category: Snacks

Prep Time: 10 minutes

Cook time: 15 minutes

Serves: 4

Ingredients:

  • 1 cup Rice flour
  • 2 tbsp Bengal gram flour/ Besan
  • 2 tbsp roasted gram dal flour/ Chutney dal flour
  • 2 tbsp Butter, melted
  • 1/2 tsp Black pepper, freshly ground
  • 1 tsp Cumin seed/ Jeera
  • 1 tbsp sesame seeds / Til
  • 1/2 tsp Asafetida / heeng
  • 1 tsp salt / or as per taste
  • Oil For deep frying

Method:

Step 1.

Powder roasted gram dal flour/ Chutney dal flour in a grinder. Keep aside.

Step 2.

In a mixing bowl take rice flour, roasted gram dal flour/ Chutney dal flour, Bengal gram flour/ Besan, salt, pepper, asafetida , sesame seeds, cumin seed and butter. Rub in the melted butter well with your finger tips.

Step 3.           

Slowly add water to make a smooth soft dough easy enough to press.

Reason is we want the butter murukku in strips, not long, broken strips, bite sized. So if its but dry, it breaks by itself as we squeeze. But its not a must, you can either squeeze little and use ur hands to break or squeeze long strips and break later, or even make murukku shape. 3-rub

Step 4.

Heat oil in a wok / kadahi/ pan on the medium flame. Fill in the prepared soft dough in the murukku press with the three star plate at the base in the press. Squeeze the dough pressing the handle, and give it a little shake for the dough to break and fall into the oil. Fry these two to three inches long murukku pieces in to the hot oil. Cook on medium flame stirring in between and flipping the murukkus until cooked from all sides.

Step 5.

Drain the fried murukkus in a paper kitchen towel lined tray. Cool completely before storing in an airtight container.

Notes:

If you hold the press at an angle while squeezing the dough above the hot oil the murukku pieces break easily into the oil.

You can either press the dough down directly in the hot oil or make random lengths on a tray and gradually fry in batches.

Do not over crowd the wok / kadahi/ pan while frying the murukkus as murukkus absorb more oil.

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 Samosas

~ saanjhachullha ~ 1 Comment

Samosa Matarwala G

Matar/Green peas Samosas

Samosa : A samosa /səˈmoʊsə/ or samoosa is a fried or baked pastry with savory filling, such as spiced potatoes, onions, peas, lentils and also with ground meat. They may or may not also contain pine nuts. The samosa originated in the Middle East (where it is known as sambosa) prior to the 10th century. Its size and consistency may vary, but typically it is distinctly triangular or tetrahedral in shape. Indian samosas are usually vegetarian, and often accompanied by a mint sauce or chutney. Vegetarian samosas originated in Uttar Pradesh. Samosas are a popular entree appetizer or snack in the local cuisines of Indian subcontinent, Southeast Asia, Central Asia and Southwest Asia, the Arabian Peninsula, the Mediterranean, the Horn of Africa and North Africa. Due to cultural diffusion and emigration from these areas, samosas are today also prepared in other regions. Alternative names :  Samsa, somsa, sambosak, sambusa, samoosa, singada, samuza, somasi, somaas

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

Hi friends! Here is the recipe of a crispy and spicy, yummy Indian snack which is crisp  and filled with peas and spices.

Preparation time: 10 minutes.

Cooking time: 20-25 minutes

Cuisine : Indian

Course : Savory Snack

Ingredients:

For Pastry/ dough

  • 1 cup all-purpose flour/ Maida
  • 1 tbsp Semolina /sooji
  • 2 tablespoons cooking oil
  • 1/2 tsp Ajwain/ Carom seeds
  • 1/2 tsp salt or / salt to taste
  • 1/4 cup warm water

For Filling:

  • 200 gms  frozen green peas, boiled
  • 1 tbsp coriander powder
  • 1/2 tsp red chili powder
  • 1 tsp dry mango powder /amchoor
  • 1/4 tsp garam masala
  • 2 tbsp oil
  • 1/2 tsp salt or/ to taste
  • 8-9 cashew nuts, coarsely ground

 Method:

For  pastry/ dough

Step 1.

In a bowl mix all-purpose flour/ Maida, Semolina /sooji, salt, ajwain /carom seeds, oil and mix well. Gradually add  warm water to make a soft dough (adding water as much required).

Step 2.

Knead the dough well to make it smooth and pliable.Cover the dough and keep aside for ten minutes.

For Filling

Step 1.

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

Step 2.

Heat the oil in a frying pan over medium heat, and put the coriander powder, chili powder, dry mango powder/ amchoor, gram masala, cashew nuts and salt. Saute for few seconds add green peas mix, stir fry and  mash the peas to get a coarse mixture. Cook on low flame for about 5-8 minutes. Switch off the stove.

Step 3.

Let the let the filling cool to room temperature. Keep aside.

For making samosas

Step1.

Before starting, knead the dough for a few seconds again.

Step 2.

Divide the dough into 6 equal parts and roll each portion of dough with a drop of oil on the rolling board, into a thin flat round shape with about 5 inch diameter.

Step 3.

Cut the rolled dough circle from the center into two halves with kinfe. Make each half into a cone by sticking seam together with a little water. Pinch gently the side of this cone so that it is completely sealed.

Step 4.

Fill the cone with about 1.5 tablespoons of the cooked pea mixture. Press this filling down gently.Close the slightly wet top of the cone edges to form a triangular shape, pinching the top edge to seal it completely.This way fill in all the samosas and keep ready on a tray.

Step 5.

Heat sufficient oil in a wok, kadahi /frying pan on medium heat. To check if oil is hot enough place a tiny piece of dough in oil and if dough come to the surface , oil is ready for frying.

Step 6.

Slide in the samosas in the hot oil one by one carefully,frying a few at a time. Samosas should not overlap in the frying pan.When samosas starts floating on top of the oil, slowly turn them .

Step 7.

Fry the samosas until the samosas are golden-brown on all sides. This should take about 5-6 minutes. Take the Samosas out over a  paper kitchen towel for removing extra oil.

Step 8.

Green Pea/ Matar samosas are ready to serve!  Serve hot as tea time snack with fresh coriander / dhaniya chutney.

Note:

  • If you use a high flame for frying, the samosa crust will remain soft and not cook properly.
  • Fresh shelled peas can be used too.
  • Raw Samosas can be made and refrigerated for two days
  • For a healthy snack, take just sufficient oil in the wok, kadahi /frying pan for frying the samosas and discard the used oil after frying.

Nick’s kitchen medical Disclaimer:

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

Khandvi

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Khandvi

Easy Khandvi recipe

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

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

Preparation Time: 5 minutes

Cooking Time: 30 minutes

Cuisine: Indian, Gujrati

Course: Snack/ Appetizer

Serves: 2

Level : Easy

 Ingredients :

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

For tempering:

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

Method:

Step 1.

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

Step 2. 

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

For tempering :

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

Step 8.

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

Step 9.

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

Note:

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

Nutrient Facts for chickpeas / Gram flour /Besan Flour:

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

Basics

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

Vitamins

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

Minerals

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

Preparation Tips

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

Gluten Free

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

Olive oil dip

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Garlic dip G      Toasted brown breadGarlic herb dip bread fingers

A dip can be prepared with sour cream, hung curd, olive oil, softened cheese, and/or mayonnaise with herbs and spices added.A dip or dipping sauce is a common condiment for many types of food. Dips are used to add flavor or texture to a food, such as pita bread, dumplings, crackers, cut-up raw vegetables, seafood, cubed pieces of meat and cheese, potato chips, tortilla chips, and falafel. Unlike other sauces, instead of applying the sauce to the food, the food is typically put, dipped, or added into the dipping sauce (hence the name). Dips are commonly used for finger foods, appetizers, and other easily held foods. Thick dips based on sour cream, crème fraiche, milk, yogurt, mayonnaise, soft cheese, or beans are a staple of American hors d’oeuvres and are thinner than spreads which can be thinned to make dips. Dip is a very widespread food, and various forms of dip are eaten all over the world. People have been using sauces for dipping for thousands of years.

Hi friends! Dip:A mixture of ingredients that complements other foods such as raw vegetables, chips, or toast, which are dipped into it. Enjoy this yummy dip on toasted bread fingers.

Ingredients:

  • 6 tablespoons oil extra-virgin olive oil
  • 1 1/2 tablespoons vinegar ( I used apple cider)
  • 1/2 tsp salt
  • 1/2 sp sugar
  • 1/2 sp Oregano
  • 1/2 tsp black pepper , freshly -ground
  • 9 cloves of garlic, minced

Method:

Step 1.

In a bowl take olive oil, vinegar, salt, sugar , oregano and pepper whisk all ingredients together in a in a small bowl.

Step 2.

When the mixture starts thickening add minced garlic and whisk some more.

Step 3.

Let the mixture stand for five minutes to rehydrate dried herbs and blend flavors. Mix again and use the delicious dip on toasted bread fingers( toast a brown bread slice in a sandwich toaster, cut into fingers). spread the dip on the fingers or dip the fingers and eat.

Health Benefits of Olive Oil & Bread

Eating fresh whole grain bread dipping in extra virgin olive oil as a side dish with dinner or as a light healthy snack or appetizer can provide health benefits such as:

  • A Healthy Cardiovascular System
  • Reduction in Strokes, Heart Attacks, and High Blood Pressure and Cholesterol
  • Natural Inflammation Relief
  • Younger Youthful Skin, Nails and Hair
  • A Stronger Healthy Immune System
  • Natural Prevention Against Certain Types of Cancers such as Digestive, Respiratory, Brain and Reproductive Kinds
  • Keeps the Mind Healthy and Strong by Enhancing Memory and Reducing Oxidative Stress

Ref.http://www.naturalnewsblogs.com/bread-dipped-extra-virgin-olive-provides-outstanding-health-benefits/

Nick’s kitchen medical Disclaimer:

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

 

Mawa Gujiya

~ saanjhachullha ~ 1 Comment

Mawa Gujia

Mawa Gujiya

Mawa/Khoa
Khoa is a dairy product widely used in South Asian cuisine of India, Nepal, Bangladesh and Pakistan. It is made of either dried whole milk or milk thickened by heating in an open iron pan. Wikipedia
 Region or state: Indian subcontinent

Hi friends! An all time favorite and delicious snack you can have round the year and not only for Holi!

Preparation Time : 20 minutes

Cooking time : 15 minutes

Provides : 18 Gujias

Cuisine: Indian

Course: Indian desserts

Type: Dumpling

Level Of Cooking: Easy

Ingredients:

  • 2 cups all purpose flour/ maida
  • 250 gms Khoya/mawa , grated
  • 1/4 cup Ghee / olive oil
  • 10 almonds, coarsely powdered
  • 12 Cashew nuts ,coarsely powdered
  • 12 Pistachios, coarsely powdered
  • Oil for deep frying
  • 1/4 cup milk
  • 6 Green cardamoms, powdered

Method :

Step 1.

Dough for Gujia Pastry:

Sift the flour into a big mixing bowl, rub 1/4 cup ghee / olive oil into the flour with your finger tips till the mixture resembles breadcrumbs and knead into a firm dough with milk. Cover with a damp kitchen napkin and leave to rest for at least half an hour.
Step 2.

For the filling:

Heat a non-stick pan add the grated khoya/ mawa and Sauté the khoya/ mawa over medium heat till it looks slightly fried. Mix in the sugar, cardamom powder, almonds, cashew and pistachios.

Step 3 .

Take off the heat and when it cools, and divide into eighteen equal portions.

Step 4.

For Gujias:

Divide the dough into eighteen equal portions and shape into balls. Roll out into thin rounds, like a puri.

Step 5.

Place one portion of the stuffing on one half of the rolled round /puri, lightly moisten the edges, fold the other half over the stuffing and press the edges to seal. Either cut off the edge with a fancy cutter or pinch the edges with the tip of a fork to make a design.

Step 6.

Make all the gujiyas in this way. keep aside

Step 7.

Heat sufficient oil in a wok /kadahi. To check if the oil is ready for frying, put a tiny piece of dough in it. If it comes up at once, add gently slide in a few gujiya at a time. Add as many gujiyas as fit in comfortably and deep-fry for five to six minutes.

Step 8.

Turn them over and lower the heat to medium. Fry till golden brown on all sides. Lift out and leave to drain on absorbent kitchen paper towel , cool and store in an airtight container when completely cold.

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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Appam Dahi Vadas

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Appam dahi Vadas 2Khara appam 3

Appam Dahi Vadas

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

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

Course: Appetizer

Cuisine: Indian

Category: Vegetarian

Serves : 6- 8

 Ingredients:

 For Appams

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

For the Dahi / curd / Yogurt

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.                                         

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

Step 6.

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

Step 7.

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

Step 8.

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

Step 9.

Garnished with finely chopped coriander leaves and serve cold.

Health benefits of Lentils/ Dals:

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

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

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

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

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

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

Health benefits Curd:

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

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Semolina Crackers

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Semolina Crackers

Hi friends! Salted crackers are a very crisp and delicious tea time snack.

Prep time: 15 minutes

Cuisine: North Indian

Course: Snack

Makes: 24 discs

Ingredients:

  • 1 cup Semolina/Sooji flour
  • 1/4 cup Olive oil
  • 2/3 tsp Salt or to taste
  • 1/2 tsp Black pepper, freshly ground
  • 1/4 cup Water (use as required)
  • Oil to deep fry

Method:

Step 1.

Mix Semolina/Sooji flour, salt, pepper, oil and rub it well with your finger tips.

Step.2

Add water little at a time, kneading the mix well with your palm into a soft firm dough. Cover and set aside for 15 minutes.

Step 3.

Divide the dough into about four equal portions. Take each portion of the dough and roll it into 4″ circles. With a cookie cutter cut 4-6 crackers/discs from each rolled out circle.

Step 4.

Prick each cracker/disc with a fork. Heat the oil for deep frying on medium heat. To check if the oil is ready (hot enough for frying), put a tiny piece of dough in the oil to see if it comes up slowly.

Step 5.

On low flame, fry the crackers/discs in batches, until both sides are light golden in colour.

Step 6.

Drain the fried crackers on a paper kitchen towel lined dish to drain out the excessive oil, if any.

Note:

  1. Cool and store in air tight containers.
  2. When you add the water little at a time the Semolina/Sooji flour will look scattered but slowly it will form a dough.

Health benefits of Semolina /Sooji:

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

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

Ref.http://www.healthbeautyblogs.com/articles-flours-benefits/assorted-benefits-of-sooji-for-health-and-diet

Nick’s kitchen medical Disclaimer:

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

 

Chana dal Dosa / Bengal gram dal dosa

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Chana dal dosa 1

Chana dal Dosa / Bengal gram dal dosa

Chana Dal: A Nutritious Boost for Your Weight Loss Diet

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

Ingredients:

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

Step 1.

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

Step 2.

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

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

Step 3.

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

Step 4.

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

Step 5.

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

and pour oil around it.

Step 6.

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

Health benefits of chana dal:

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

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

Nick’s kitchen medical Disclaimer:

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

Multigrain Munn/Multigrain Cookies

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Multigrain Cookies Munn

Multigrain Munn / Millet and Sorghum cookies

Safe snacking

Hi friends!In these cold winter months, we often find ourselves reaching for the blanket in bed or a recliner chair near a room heater with unsuitable snacks. Avoid piling on the winter kilos with my very delicious and nutritious multigrain fat free treat substitute. In nations with high sorghum consumption, the grain is often eaten as porridge or boiled like rice as a base for other dishes. The Ethiopian bread injera is made from sorghum, as are a variety of gluten-free beers.

Preparation & Cooking Time : 10 -15 minutes

Serves: 4

Course: Snack/ Healthy snack

Cuisine: Indian, North Indian, Punjab
Ingredients :

  • 2 cups Bajra / Millet Flour
  • 2 cups Jowar /Sorghum flour
  • 200 gms Jaggery
  • 4 tbsps Til/ Sesame seed
  • 1/2 cup powdered almonds
  • 11/2 cup water
  • 2 tbsp khopra finely chopped (optional)

Method:

Step 1.

Add 1 1/2 cup of water to jaggery and heat until the jaggery melts. Keep aside for cooling.

Step 2.

In a pan on medium flame dry roast the Til/ Sesame seed till slightly pink, switch off the stove. Keep aside for cooling.

Step 3.

Combine the Bajra /millet flour and Jowar /Sorghum flour, almond powder and Til/ Sesame seed in a mixing bowl.  Add the melted jaggery to it and make a soft dough.

Step 4.

Divide the dough into 6-7 equal sized balls.

Step 5.

Now flatten each dough ball on a dusted rolling board or plastic sheet to form a small and thick circle with your palm or rolling pin.With a fork pierce the surface of the Munn / cookie

Step 6.

Place it on a heated tava / griddle and cook on a low flame covered with a lid for a minute.

Step 7.

Carefully flip the cookie cover and cook on the other side for a minute. Flip again third time cover and cook for a minute or so till golden and flip again a fourth time cover and cook for a minute. Remove from the tava / griddle and cool on a wire rack.

Step 8.

Cool and serve as a snack.

Health Benefits of Millet:

Millet is more than just an interesting alternative to the more common grains. Our food ranking system qualified it as a good source of some very important nutrients, including copper, manganese, phosphorus, and magnesium.

Heart-Protective Properties

Although oats have been widely publicized for their heart-protective properties, millet is a grain that should also be included on your list of heart-healthy choices because of its status as a good source of magnesium. Magnesium has been shown in studies to reduce the severity of asthma and to reduce the frequency of migraine attacks. Magnesium has also been shown to lower high blood pressure and reduce the risk of heart attack, especially in people with atherosclerosis or diabetic heart disease.

Development and Repair of Body Tissue

The phosphorus provided by millet plays a role in the structure of every cell in the body. In addition to its role in forming the mineral matrix of bone, phosphorus is an essential component of numerous other life-critical compounds including adenosine triphosphate or ATP, the molecule that is the energy currency of the body. Phosphorus is an important component of nucleic acids, the building blocks of the genetic code. In addition, the metabolism of lipids (fats) relies on phosphorus, and phosphorus is an essential component of lipid-containing structures such as cell membranes and nervous system structures.

Millet and Other Whole Grains Substantially Lower Type 2 Diabetes Risk

Millet and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion.

The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Now, research suggests regular consumption of whole grains also reduces risk of type 2 diabetes. (van Dam RM, Hu FB, Diabetes Care).

Helps Prevent Gallstones

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

Fiber from Whole Grains and Fruit Protective against Breast Cancer

When researchers looked at how much fiber 35,972 participants in the UK Women’s Cohort Study ate, they found a diet rich in fiber from whole grains, such as millet, and fruit offered significant protection against breast cancer for pre-menopausal women. (Cade JE, Burley VJ, et al., International Journal of Epidemiology).

Ref.http://www.whfoods.com/genpage.php?tname=foodspice&dbid=53#healthbenefits

Health Benefits of Jowar /Sorghum flour:

Sorghum, an ancient cereal grain that’s a staple crop in India and throughout Africa, has long been considered a safe grain alternative for people with celiac disease and gluten insensitivity. New molecular evidence confirms that sorghum is completely gluten-free, and reports that the grain provides health benefits that make it a worthy addition to any diet.

Benefits Your Metabolism

Consuming sorghum benefits your health, thanks to its magnesium and copper content. Magnesium contributes to healthy bone tissue and regulates your body’s calcium levels, while copper boosts your immune system and promotes red blood development. Both minerals also play a role in your metabolism and help your cells produce useable energy. A serving of sorghum offers 91 milligrams of magnesium and 518 micrograms of copper. This provides 58 percent of your daily copper requirement, determined by the Institute of Medicine, as well as 22 and 28 percent of the recommended daily magnesium intake for men and women, respectively.

Helps Support Your Metabolism

Adding sorghum to your diet also helps you consume more iron and niacin, or vitamin B-3. Like copper and magnesium, iron and niacin support your metabolism — iron aids in fuel production, and niacin helps you break down and metabolize nutrients into energy. Niacin and iron also support healthy circulation, and iron plays a role in immune function. Each serving of sorghum provides 2.1 milligrams of iron and 1.4 milligrams of niacin. This makes up 12 percent of the daily recommended iron intake and 10 percent of the daily niacin intake, recommended by the Institute of Medicine, along with 26 and 9 percent of the daily recommended intakes of iron and niacin, respectively, for men.

It’s Tasty in Baked Goods, Salads and More

Use sorghum flour in place of wheat flour for gluten-free baking — its mild flavor works well in breads, wraps, muffins and other baked goods. Alternatively, cook whole sorghum grains in water to use in place of other grains in recipes. Combine sorghum with your favorite chopped veggies, fresh herbs in a lemon-juice vinaigrette for a hearty salad, toss a handful of cooked sorghum into a bowl of soup before serving, or ladle stir-fries or stews over a bed of sorghum grains, instead of rice.

Ref: http://www.livestrong.com/article/441156-what-are-the-health-benefits-of-sorghum/

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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Bajre ka Munn/Millet cookies

~ saanjhachullha ~ 1 Comment

Bajra Mun Millet cookies

Bajre ka Munn/Millet cookies

Hi friends! Another Safe snacking winter treat. In these cold winter months, we often find ourselves reaching for the blanket in bed or a recliner chair near a room heater with unsuitable snacks. Avoid piling on the winter kilos with my very delicious and nutritious treat substitute.Bajre ka Munn / Millet cookies, are a Winter bonanzas!

Preparation & Cooking Time : 10 -15 minutes

Serves: 6

Cuisine: Indian, Punjab

Course: Snack, healthy snack

Cuisine: Indian, North Indian, Punjab

Ingredients :

  • 3 cups Bajra / Millet Flour
  • 200 gms Jaggery
  • 3 tbsps Til/ Sesame seed
  • 1/2 cup powdered almonds
  • 1 cup water

Method:

Method:

Step 1.

Add 1 cup of water to jaggery and heat until the jaggery melts. Keep aside for cooling.

Step 2.

In a pan on medium flame dry roast the Til/ Sesame seed till slightly pink, switch off the stove. Keep aside for cooling.

Step 3.

Combine the Bajra /millet flour, almond powder and Til / Sesame seed in a mixing bowl.  Add the melted jaggery to it and make a soft dough.

Step 4.

Divide the dough into 6-7 equal sized balls.

Step 5.

Now flatten each dough ball on a dusted rolling board or plastic sheet to form a small and thick circle with your palm or rolling pin. With a fork pierce the surface of the Munn / cookie.

Step 6.

Place it on a heated tava / griddle and cook on a low flame covered with a lid for a minute.

Step 7.

Carefully flip the cookie, cover and cook on the other side for a minute. Flip again third time cover and cook for a minute or so till golden and flip again a fourth time cover and cook for a minute. Remove from the tava / griddle and cool on a wire rack.

Step 8.

Cool and serve as a snack.

Health Benefits of Millet:

Millet is more than just an interesting alternative to the more common grains. Our food ranking system qualified it as a good source of some very important nutrients, including copper, manganese, phosphorus, and magnesium.

Heart-Protective Properties

Although oats have been widely publicized for their heart-protective properties, millet is a grain that should also be included on your list of heart-healthy choices because of its status as a good source of magnesium.  Magnesium has also been shown to lower high blood pressure and reduce the risk of heart attack, especially in people with atherosclerosis or diabetic heart disease.

Development and Repair of Body Tissue

The phosphorus provided by millet plays a role in the structure of every cell in the body. In addition to its role in forming the mineral matrix of bone, phosphorus is an essential component of numerous other life-critical compounds including adenosine triphosphate or ATP, the molecule that is the energy currency of the body. Phosphorus is an important component of nucleic acids, the building blocks of the genetic code. In addition, the metabolism of lipids (fats) relies on phosphorus, and phosphorus is an essential component of lipid-containing structures such as cell membranes and nervous system structures.

Millet and Other Whole Grains Substantially Lower Type 2 Diabetes Risk

Millet and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion.

Helps Prevent Gallstones

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

Fiber from Whole Grains and Fruit Protective against Breast Cancer

When researchers looked at how much fiber 35,972 participants in the UK Women’s Cohort Study ate, they found a diet rich in fiber from whole grains, such as millet, and fruit offered significant protection against breast cancer for pre-menopausal women. (Cade JE, Burley VJ, et al., International Journal of Epidemiology).

Ref.http://www.whfoods.com/genpage.php?tname=foodspice&dbid=53#healthbenefits

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.

 

Pua/Wheat Flour Pancakes

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Puras   Kheer Pua.JPG Kheer

Pua/Wheat Flour Pancakes

Hi friends! Pua / wheat flour Pancakes is one of our favorite comfort foods for cold weather!

Ingredients:

  • 2 cups whole-wheat flour
  • 1/2 cup Semolina
  • 1/2 tsp baking soda
  • ½ teaspoon salt
  • 2 cups Milk
  • 24 Almonds, powdered
  • 1 2/3 cups sugar
  • 4 tbsp clarified butter / ghee for frying
  • 2 tbsp Fennel seeds / Saunf
  • 12 Black peppers
  • 1 cup grated khopra

Method:

Step 1.

In a large bowl, whisk together the flour, semolina, baking soda, sugar and salt.

Step 2.

In the flour mixture pour in the milk. Whisk together thoroughly.

Step 3.

Gently fold the , almond powder and grated khopra, Fennel seeds and black pepper into the batter with a spatula.

Step 4.

Heat a griddle or a non stick pan over medium-high heat. Swirl enough ghee around the pan until it is well coated. Add pancake batter using a deep ladle.

Step 5.

When the pancakes start becoming golden brown on the bottom, flip them over to cook the other side.

Step 6.

Serve with warm kheer.

Health Benefits of Whole wheat flour:

Why whole wheat is good for you?

Whole grains are packed with nutrients, including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich inwhole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
Ref. http://www.webmd.com/diet/healthy-kitchen-11/reaping-benefits-whole-grains

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.

Spinach Leaf Fritters

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Palak leaf Pakodas

Spinach leaf fritters

 

Spinach (Spinacia oleracea) is a wonderful green-leafy vegetable often recognized as one of the functional foods for its wholesome nutritional, antioxidants and anti-cancer composition. Its tender, crispy, dark-green leaves are one of the favorite ingredients of chefs all around the planet. Botanically, it belongs to the Amaranthaceae family, and its scientific name: Spinacia oleracea. Spinacia plant grows about 1 foot in height. Although, it can be grown year round, fresh greens are best available just after the winter season in the Northern hemisphere from March through May and from September until November, in the South of the equatorial line.At least, two varieties of spinach are cultivated for their edible leaves; Savoy type with dark-green crinkle (wrinkled) leaves and flat-leaf type with smooth surfaced leaves.

Hi friends! Follow the recipe and absolutely delicious crispy spinach fritters ready in no time !

Preparation Time: 5 Minutes

Cooking Time: 2 Minutes

Ingredients:

  • 15 Spinach , fresh leaves
  • 1 cup Chickpea flour / gram flour
  • 1/2 cup rice flour
  • 1/4 tsp Baking soda
  • 1/2 tsp Red chili powder
  • 1 level tsp salt or / salt to taste
  • 1/2 tsp carom seeds / Ajwain
  • 1 tsp coriander powder

Method:

Step 1.

Wash Spinach leaves very well and keep aside.

Step 2.

Take a mixing bowl, add gram flour, rice flour, baking soda, red chili powder, coriander powder and salt. Now take a cup of water and make a medium consistency (neither too thin nor too thick) batter.

Step 3.

Heat the oil in wok / kadahi /pan. Take one by one each spinach leaf and dip in the batter, making sure spinach leaf is well coated with the batter from both the sides and then gently slid it in to the hot oil.

Step 4.

Fry it on medium flame till golden brown from both sides. Serve hot with fresh coriander chutney.

Health benefits of Spinach leaves:

  • pinach is store house for many phyto-nutrients that have health promotional and disease prevention properties.
  • Very low in calories and fats (100 g of raw leaves provide just 23 calories). Its leaves hold a good amount of soluble dietary fiber and no wonder green spinach is one of the finest vegetable sources recommended in cholesterol controlling and weight reduction programs!
  • Fresh 100 g of spinach contains about 25% of daily intake of iron; one of the richest among green leafy vegetables. Iron is an important trace element required by the human body for red blood cell production and as a co-factor for oxidation-reduction enzyme, cytochrome-oxidase during the cellular metabolism.
  • Fresh leaves are rich source of several vital anti-oxidant vitamins like vitamin A, vitamin C, and flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and beta-carotene. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes.
  • Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions. It thus helps protect from “age-related macular related macular disease” (ARMD), especially in the elderly.
  • In addition, vitamin A is required for maintaining healthy mucus membranes and skin and is essential for normal eye-sight. Consumption of natural vegetables and fruits rich in vitamin A and flavonoids also known to help the body protect from lung and oral cavity cancers.
  • Spinach leaves are an excellent source of vitamin K. 100 g of fresh greens provides 402% of daily vitamin-K requirements. Vitamin K plays a vital role in strengthening the bone mass by promoting osteotrophic (bone building) activity in the bone. Additionally, it also has established role in patients with Alzheimer’s disease by limiting neuronal damage in the brain.
  • This green leafy vegetable also contains good amounts of many B-complex vitamins such as vitamin-B6 (pyridoxine), thiamin (vitamin B-1), riboflavin, folates and niacin. Folates help prevent neural tube defects in the offspring.
  • 100 g of farm fresh spinach has 47% of daily recommended levels of vitamin C. Vitamin C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
  • Its leaves also contain a good amount of minerals like potassium, manganese, magnesium, copper and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese and copper are used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Zinc is a co-factor for many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis.
  • It is also good source of omega-3 fatty acids.

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

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

Nick’s kitchen medical Disclaimer:

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

Dates / Khajur Ladoos

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Dates Ladoos

 Dates / Khajur Ladoos

Hi friends! Tasty laddoo made with a combination of dates and dry fruits.There is no sugar added in this recipe!

Preparation Time :15 minutes

Cooking time : 15 minutes

Serves : 15 Ladoos

Cuisine: Indian, North Indian

Course: Indian deserts

Level: Easy

Ingredients:

  • 275 gms Dates, seeded
  • 30 gms Almonds
  • 30 gms Cashew nuts
  • 30 gms Pistachios
  • 2 tsp Ghee
  • 2 tbsp Gum resin /gond, fried and powdered
  • 3 tbsp Poppy seeds /Khuskhus
  • 6 Green cardamoms, powdered

Method :

Step 1

Take the dates , remove the seeds and coarsely grind in a mixer and transfer into a bowl.

Step 2

Dry roast lightly the nuts in a non stick heavy bottom pan, keep aside to cool. When cooled coarsely grind cashew nuts, almonds and pistachios. Keep aside.

Step 3

Heat one tablespoon of ghee in a pan, add gum resin and fry till golden brown. Drain and cool ,make a powder keep aside.

Step 4

In the same pan, add the poppy seeds, roast them lightly, remove and keep aside .

Step 5

In the same pan, add 1 tbsp ghee add dates and mix well. Sauté till dates are heated. Remove into a plate and set aside to cool slightly.

Step 6

Add coarsely ground roasted nuts, green cardamom powder and crushed gum resin,poppy seeds to the dates. Mix everything well switch off the stove.

Step 7.

Cool the dates mixture, divide the mixture into equal portions and shape them into small lemon size ladoos.

Cool ladoos and store in an airtight container.

Possible health Benefits of Dates:

  • Dates are free from cholesterol and contain very low fat. Dates are rich in vitamins and minerals.
  • They are rich source of protein, dietary fiber and rich in vitamin B1, B2, B3 and B5 along with vitamin A1 and C.
  • It helps improve the digestive system as it contains soluble and insoluble fibers and different kinds of amino acids.
  • Dates are great energy boosters as they contain natural sugars like glucose, sucrose and fructose. To get more advantage add dates to milk and make it a very nutritious snack. Dates are very low in calories and are extremely suitable for health conscious people.
  • Dates are rich in potassium and reduced in sodium. This helps regulate a healthy nervous system. Researchers have revealed the fact that potassium intake up to a certain extent can reduce risk of stroke. Dates also help in lowering of the LDL cholesterol.
  • Dates have high iron content and are very useful in treating anemia. The patients can eat many dates for better advantages. Dates also have fluorine that slows down the process of tooth decay.
  • It helps people suffering from constipation. Soak dates overnight and take it along with water to have added advantage.
  • Dates help in weight gain and are beneficial for those who suffer from over slimming problem.
  • Cures abdominal cancer. The best thing is that it does not have any side effect on the body and is completely natural as well as it works better than medicine. It also helps in improving eye sight and helps in curing night blindness as well. Cures abdominal cancer. The best thing is that it does not have any side effect on the body and is completely natural as well as it works better than medicine. It also helps in improving eye sight and helps in curing night blindness as well.

Ref. http://www.indiaparenting.com/health/325_3792/top-10-health-benefits-of-dates.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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Purnam Burelu

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poornam NG

Purnam Burelu

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

Cuisine:  Indian /Andhra Pradesh

Course: Dessert

Preparation Time: 30 Minutes

Cook Time: 30 Minutes

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Note:

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

Nick’s kitchen medical Disclaimer:

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

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Masala Potatoes

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Baby Potatoes 1  Masala Potatoes

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

Preparation time:15 minutes

Cooking time: 6-7 minutes

Course: Snack / Appetizer

Cuisine: Indian, North Indian

Level: Easy

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

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

Health benefits of the potatoes:

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

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

Vitamin Booster:

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

Super food: One new potato contains just 26 calories

BLOOD PRESSURE

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

CARDIOVASCULAR DISEASE

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

GUT HEALTH

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

 

STRESS

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

 

DON’T PASS ON THE POTATOES

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

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

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

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

Nick’s kitchen Disclaimer:

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

 

Matara/Dried White peas

~ saanjhachullha ~ Leave a comment

Matar white peas

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

Cook time: 25 minutes

Course: snacks / brunch

Cuisine: Indian / North Indian

Serves: 6

Ingredients:

for the matar/white peas curry:

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

Masala chutney:

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

For garnishing:

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

Method:

cooking the peas:

Step 1.

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

Step 2.

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

Step 3.

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

preparing Masala chutney:

Step 3.

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

preparing white peas curry:

Step 4.

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

Step 5.

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

Step 6.

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

Dried Peas Health Benefits :

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

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

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

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

 

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

 

 

Brinjal Pakodas

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Brinjal Pakoda

Brinjal /baingan / eggplant – pakodas /Fritters

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

Preparation Time: 20 minutes

Cooking Time: 15 minutes

Makes : 8-10 pakodas

Level : Easy

Cuisine: Indian, North Indian

Ingredients:

For Marinating:

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

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

 Health benefits of Eggplant (aubergine):

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

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

Nick’s kitchen medical Disclaimer:

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

Broccoli Kebabs

~ saanjhachullha ~ 2 Comments

Broccoli Kebabs 1Broccoli Kebabs

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

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

Prep Time: 10 minutes

Cook Time: 15 minutes

Course: Appetizers, snack

Cuisine: North Indian

Serves: 4

Ingredients:

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

Method:

Step 1.

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

Step 2.

Mash Broccoli and cooked moong dal well.

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

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

Step 5.

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

Step 6.

Serve hot Broccoli kebabs with fresh coriander / mint chutney.

Note:

sesame seeds:  

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

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

Health benefits of Broccoli:

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

Research reveals that broccoli can:

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

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Methi Theplas

~ saanjhachullha ~ Leave a comment

Thepla snack

Methi Theplas

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

Preparation time: 20 minutes

Cooking time: 3 minutes each thepla

Course: snacks

Cuisine: Indian /Gujarat

serves: 12 theplas

Ingredients :

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

Make small lemon sized balls from the dough.

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

Step 9.

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

Note:

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

Instead of curd we can also use milk.

Fenugreek leaves/ Methi leaves:

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

Nutritional Benefits Of Fenugreek: Fenugreek leaves are basically a kind of green leafy vegetables unless you dry them for storage (kasuri methi). So they will give you all the goodness associated with green vegetables.

The fresh leaves of the Methi plant have a slightly bitter under taste and can be cooked just like we cook spinach. It is a very good source of iron. That is why fenugreek, both its seeds and leaves are considered medicinal for curing anemia. In fact, even if you follow standard medicine, patients with low hemoglobin count are usually put on a diet of fenugreek and other vegetables like spinach and lettuce.

Fenugreek has herb nutrition in it. If you crush the fresh leaves of Fenugreek or make a glass of juice out of them, it could be the perfect health drink to control the hormonal level of insulin in the blood. Fenugreek is a kind of similar to bitter gourd when we consider the bitter taste and properties of regulating insulin. It is a must note point for diabetics.

Fenugreek could give competition to Spinach as a rich source of vitamin K. Commonly spinach is the traditional answer to all your vitamin K needs but fenugreek has almost as much or more of this vital nutrient.

It is a very good source of roughage because is basically comprised of leaves. It will fulfill your body’s fibre requirements abundantly. Traditionally methi or fenugreek is supposed to be very beneficial to people who have a persistent problem of constipation.

Surprisingly, fenugreek is also a great source of protein and nicotinic acid. These nutrients lend benefits of fenugreek that are specific to hair. It foster hair growth and is good for the general health and shine of hair.

Inspite of so many benefits people sometimes don’t prefer to eat fenugreek because of its bitterness, especially in the dried form when the concentration of the bitterness increases. The solution is to either eat it fresh or add the dried leaves to foods like dals, curries or mix it or knead the flour to make tasty methi parathas! Either ways the benefits of fenugreek as a nutritional bonanza need to be utilised to the fullest.
Ref. http://www.boldsky.com/health/nutrition/2011/benefits-fenugreek-leaves-130911.html

Nick’s kitchen medical Disclaimer:

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

 

Rava Laddoos

~ saanjhachullha ~ 2 Comments

Rava laddus

 Semolina Laddus

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

Prep Time: 5 minutes

Cook time: 20 minutes

 Makes: 15 Laddus

Recipe Cuisine: South Indian

Recipe Category: Snacks, Mithai

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Note:

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

    Amazing Health Benefits of Semolina:

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

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

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

    Ref. http://www.care2.com/greenliving/7-amazing-health-benefits-of-semolina.html

Nick’s kitchen medical Disclaimer:

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

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Pav Bhaji

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Pav Bhaji

Pav Bhaji

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

Prep time: 30 minutes

Cook time: 30 minutes

Course: Snack

Cuisine: Indian, Mumbai

Level Of Cooking: Easy

Serves: 6

Ingredients:

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

Method:

For the Bhaji:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

The buttered pavs:

Step 1.

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

For Serving:

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

How to serve:

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

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

Health Benefits of mixed vegetables:

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

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

Nick’s kitchen medical Disclaimer:

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

 

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Crispy Potato Rolls

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Potato rolls NG

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

Serves: 4
Style: Indian Vegetarian

Ingredients:

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

Method:

Step 1.

Put the washed potatoes in a pressure cooker with two cups of water and close the lid. Place the cooker on high flame. The moment full pressure is formed , reduce the heat to low flame for 5 minutes. Switch off the stove. When pressure cooker is cooled to room temperature, open the lid and take out the boiled potatoes.

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

Serve hot with green coriander Chutney or tomato ketchup.

Health benefits of the potatoes:

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

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

Vitamin Booster:

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

Super food: One new potato contains just 26 calories

BLOOD PRESSURE

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

CARDIOVASCULAR DISEASE

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

GUT HEALTH

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

 

STRESS

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

 

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

Nick’s kitchen Disclaimer:

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

 

 

Nei Appams/Sweet Appams

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Nei Appam 1st stage                                      Nei appams

Neyyappam Appams / Sweet

Appams/Unniyappam 2nd Recipe (  with Variation)

Hi friends!Unniyappam-Neyyappam is the traditional recipe and popular snack of keralites. Both Neyyappam and Unni appam is often used as a ritual offering in temples in Kerala ,South India.Unni in malayalam means small, Ney means ghee/clarified butter and Appam means small rice cake.

Prep time: 5 minutes

Cook time: 15 minutes

Makes: 15

Recipe Cuisine: South Indian/ Kerala delicacies

Recipe Category: Snacks

Ingredients:

  • 1 cup Wheat flour
  • 1/4 cup Rice flour
  • 1/2 cup milk
  • 1/4 tsp of Baking soda
  • 1/2 cup Jaggery, grated
  • 4 tbsp Fresh grated coconut, Optional
  • 4 Cardamoms, powdered
  • 1 banana, Ripe and mashed
  • 1 /4 tsp Salt
  • 1 tbsp Pure Ghee/clarified butter

Method:

Step 1.

In a bowl take wheat flour, mashed bananas,rice flour, cardamom powder, grated coconut, baking soda and mix well .

Step 2.

In a pan heat water add jaggery, heat till all the jaggery dissolves.

Step 3.

Mix the jaggery syrup to the flour gradually, stirring and mixing all the ingredients well.

Step 4.

Add slowly milk to  the mix  to have a thick batter.

Step 5.

Keep the batter aside for half an hour.

Step 6.

Heat the appam pan and put a drop of oil into each indent of the mould . Now add the required amount of batter into the mould indents to make them 2/3 full.

Step 7.

Cook for 4-5 minutes on low flame .When it gets cooked (golden brown) on one side, using a skewer or a knife flip over gently  (each appam )and let the other side also cook for 2-3 minutes.Make sure appams are fully cooked. Serve hot.

Note:

Add jaggery according to your sweet taste. Add little amount of more to the batter and mix well.

Nick’s kitchen medical Disclaimer:

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

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Nei Appam/Neyyappam-1

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Nei appams while cooking  Nei appams

Nei Appam/Neyyappam

Hi friends! Nei Appam or neyyappam as its called is made in all South Indian households on festivals as a neivedhyam / prasadaam. To make it healthier in this recipe it is made using appam moulds.

Ingredients:

  • 2 cups Wheat Flour
  • 1/2 cups-Jaggery, dissolved in one cup water
  • 2 Bananas, mashed well
  • 2 tsp Rava / semolina
  • 6 green cardamoms, powdered
  • 2 tsp dry ginger powder
  • 1/2 cup milk
  • 1/4 tsp baking soda
  • Oil for lining the mould indents

Method:

Step 1.

In a bowl take wheat flour, mashed bananas, rava, cardamom powder, ginger powder, baking soda and mix well .

Step 2.

In a pan heat water add jaggery, heat till all the jaggery dissolves.

Step 3.

Mix the jaggery syrup to the flour gradually, stirring and mixing all the ingredients well.

Step 4.

Add slowly milk to  the mix  to have a thick batter.

Step 5.

Keep the batter aside for half an hour.

Step 6.

Heat the appam pan and put oil into each mould . Now add the required amount of batter into the moulds. When it gets cooked (golden brown), turn other side and make sure appams are fully cooked. Serve hot wheat appams.

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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Sago Khichdi

~ saanjhachullha ~ 1 Comment

sago khichadiSago/ sabudana Khichdi

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

Recipe serving: 4

Preparation Time : 15-20 minutes

Cooking time : 6-10 minutes

Cuisine: Maharashtra

Course: Snack, Healthy snack

Level Of Cooking: Easy

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

Serve hot garnished with the finely chopped green chilies.

Note:

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

Health benefits of eating sago / saboodana:

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

Palak Pakodas

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Palak Pakora NG

Spinach fritters / Palak Pakodas

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

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

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

Serve hot with coriander/ mint chutney.

Health Benefits of Spinach/Palak:

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

Peanut Brittle

~ saanjhachullha ~ Leave a comment

 

Peanut brittles NG

Hi friends! A tasty peanut brittle or chikki made with jaggery. It is an excellent snack to enjoy in winters .

Recipe Cook Time: 15 minutes

Ingredients:

  • 100 gm peanuts, dry roasted
  • 90 gm jaggery
  • 1/2 tsp butter/ ghee-clarified butter

Method:

Step 1.

Peanuts can be roasted in the microwave oven. Peanuts spread out one layer deep in a microwave safe dish, heat for one minute. Take out the dish, shake and mix the peanuts and once more put in the microwave for one more minute.Take out from the microwave, cool to room temperature, keep aside.

Step 2.

Coarsely crush the roasted peanuts and keep aside.

Step 3.

On medium flame heat the ghee in a pan add jaggery ( without water) till it melts.

Step 4.

Cook the syrup for six to seven minutes on slow fire.

Step 5.

Add the roasted and crushed peanuts and mix well.

Step 6.

Grease a tray and spread the mixture evenly, roll it flat to desired thickness.Cut into squares when hot, when cooled separate the pieces and store in an airtight container.

Health Benefits of Peanuts:

  1. Helps Promote Fertility (Folate)Peanuts contain a good amount of folate.
  2. Aids in Blood Sugar Regulation (Manganese) a mineral which plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.
  3. Helps Prevent Gallstones-It may come as a surprise that peanuts can help prevent gallstones.
  4. Helps Fight Depression (Tryptophan) –Peanuts are good sources of tryptophan, an essential amino acid which is important for the production of serotonin, one of the key brain chemicals involved in mood regulation. When depression occurs, a decreased amount of serotonin may be released from the nerve cells in the brain. Tryptophan may raise serotonin’s antidepressant effects when there is an increased amount of serotonin in the blood.
  5. Boosts Memory Power (Vitamin B3) –Do you know what can be found in peanuts that gave them the “brain food” tag? This is due to their vitamin B3 or niacin content whose many health benefits include normal brain functioning and boosting memory power.
  6. Helps Lower Cholesterol Levels (Copper) –The same nutrient which gives peanuts their memory enhancing power also helps lower and control cholesterol levels. Added to that is their copper contents which aids in reducing bad cholesterol and increase good cholesterol levels.
  7. Lowers Risk of Heart Disease-Peanuts are rich in heart-friendly monounsaturated fats and antioxidants such as oleic acid. Reach for a handful of peanuts and other nuts at least four times a week to reduce your risk of cardiovascular and coronary heart disease.
  8. Protects Against Age-related Cognitive Decline (Vitamin B2)-the most niacin-rich foods like peanuts were 70% less likely to have developed Alzheimer’s disease.

9 Cancer Protection-a form of phytosterol called beta-sitoserol (SIT) is found in high concentrations in some plant oils, seeds, and legumes including peanuts. Phytosterols not only protects against cardiovascular disease by interfering with the absorption of cholesterol, they also protect against cancer by inhibiting tumor growth.

  1. Lowers Risk of Weight Gain-Surprise! Eating nuts regularly is associated with a lowered risk of weight gain.

Ref. https://bodybuildingindia.com/health-benefits-of-peanuts/

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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Fruit Salad

~ saanjhachullha ~ Leave a comment

Fruit salad NG

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

Recipe will serve: 2

Ingredients:

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

Dressing

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Note:

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

About the Fruit used:

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

Nick’s kitchen medical Disclaimer:

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

 

Sabudana/Sago Vada

~ saanjhachullha ~ 2 Comments

Sago Vadas 1sago Sago/Sabudana/Tapioca pearls

     Sabudana/Sago Vada

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

Cook time: 30 mins

Recipe type: breakfast, savory snacks

Cuisine: Maharashtra, western Indian

Serves: 4

Ingredients:

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

Instructions:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Note:

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

Health benefits of eating sago / saboodana:

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

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

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

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

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

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

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

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

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

Nick’s kitchen Disclaimer:

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

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Makhana Kheer

~ saanjhachullha ~ Leave a comment

Makhana kheer NG 1

Makhana Kheer / puffed Lotus seeds Kheer

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

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 4.

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

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

Possible health and beauty benefits of Lotus seeds:

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

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Lentil/Dal Appams

~ saanjhachullha ~ 1 Comment

Khara appam 3

Hi friends! In all, five assorted husked dals / lentils are used for making these appams.  On fermenting this batter provides very soft appams. Makes a very nutritious and delicious breakfast or healthy snack.

Ingredients:

  • 1/4 cup Black gram dal husked
  • 1/4 cup Moong dal husked
  • 1/4 cup Bengal gram dal /chanadal
  • 1/4 Toor dal
  • 1/4 cup Masoor dal
  • 1/4 cup Raw rice or rice flour
  • 1 tsp Fenugreek seeds (methi)
  • 2-3 Green chili
  • 4 tbsp curry leaves , finely chopped
  • 1/4 level tsp Asafetida powder
  • 1 tsp level salt / or as per taste salt
  • Olive oil for cooking

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

Serve hot with coconut chutney.

Health benefits of Lentils / Dals :

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

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

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

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

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

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

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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Lentils/Dals Appams 1

~ saanjhachullha ~ 2 Comments

Khara appam

Appams with Two Lentils/Dals

Hi friends!All varieties of dals/ lentils can be added to make Breakfast / Snacks nutritious.  Almost all the dals / lentils can be used to prepare a variety of appams.  On fermenting this dough delicious appams can be prepared.  Coconut chutney is a good accompaniment to this wonderful preparation.

Serves :4-6

 Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.                                         

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

Step 6.

When cooked both sides to a light golden colour, remove from the skillet and serve hot with coconut chutney.

Health benefits of Lentils/ Dals:

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

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

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

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

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

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

      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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Cheese Kebabs

~ saanjhachullha ~ 1 Comment

Cheese Kebabs

Nutrients in Cheese

Cheese is produced throughout the world; it is an ancient food with origins that predate recorded history. It is a dairy product made from pressed milk curds. Different varieties are made from unripened (fresh) cheese or ripened (aged) cheese.

Cheese is a delicious and nutritious food that is very versatile. You can add it to other dishes or eat it by itself. It’s convenient and portable. There are more than 300 varieties of cheese—including American, Cheddar, Mozzarella and Colby—many of which are available in various flavors, forms (chunks, slices, cubes, shredded, grated, crumbled, sticks, spreads) and packages to meet consumers’ needs.

Hi friends!The Healthy Cheese Kebabs recipe makes a perfect appetizer to make for the cold winter parties or tea time snack for the monsoons. These Kebabs with bread slices are  flavored with garlic, gingers, green chillies and coriander leaves. The Kebabs are deep fried and you can use your Air frier making them healthy and super delicious as well.…

Ingredients:

  • 6 White Bread slices
  • 4 Cheese cubes (Amul)
  • 5-6 pods Garlic (finely ground to paste)
  • 2 Green chilies, ground to paste
  • 1” Ginger (finely grated)
  • 1 tbsp coriander leaves, finely chopped
  • 1 level tsp Salt / or salt to taste
  • Cooking Oil for deep frying

Method:

 Step 1.

 Soak bread slices in water until completely moist. Hold the moist bread slices in the palm of your hand and thoroughly drain all the water out. Keep aside.

Step 2.

Grate the cheese and ginger. Mash the bread in a mixing dish.

Step 3.

 Add grated cheese, garlic paste, grated ginger, green chili paste, coriander leaves and salt, mix well. Knead like a dough gently.

Step 4.

Make small balls out of the mixture, press them between your palms gently, deep fry in hot oil on medium flame. Drain on a paper kitchen towel.

Step 5.

Serve hot cheese kebabs with coriander chutney.

Note: Cheese quantity can be slightly increased or reduced as per individual’s taste while making these delicious kebabs.

Health Benefits of Cheese:

Cheese contains a host of nutrients like calcium, protein, phosphorus, zinc, vitamin A and vitamin B12. Calcium is one of the nutrients most likely to be lacking in the American diet. According to government statistics, nine out of 10 women and six out of 10 men fall short of calcium recommendations. The high-quality protein in cheese provides the body with essential building blocks for strong muscles. For a complete listing of the nutrients in cheese, see the table below.

If you are lactose intolerant, many cheeses, particularly aged cheeses such as Cheddar and Swiss, contain little or no lactose and are often well tolerated.

For the past 30 years or so, saturated fat—found in meats, eggs, cheese, butter, whole milk, lard and some oils—was considered a primary cause of heart disease. New research, however, is showing that saturated fat has a minimal impact on heart disease risk, which is changing the “saturated fat is bad” paradigm and allowing people to enjoy more cheese and other favorite foods. Further research is needed showing significant scientific agreement.

Even if saturated fat is less of a concern, calories still matter. To reduce calories, you can grate or sprinkle harder cheeses over your dishes or use small amounts of aromatic and sharp cheeses for their delicious cheese flavor. Many reduced-fat varieties of cheeses are also available. This 2014 article in the Food and Nutrition Magazine provides more information on the Charms and Challenges of Cheese.

The 2010 Dietary Guidelines for Americans recommend that individuals ages 9 and older consume at least 3 servings of milk, cheese or yogurt each day; children aged 4-8 years need 2-1/2 cups per day. One serving of cheese is one and one-half ounces of hard cheese, one-third cup for grated cheese and two ounces for processed cheese.

Ref. http://www.healthyeating.org/Milk-Dairy/Nutrients-in-Milk-Cheese-Yogurt/Nutrients-in-Cheese.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.

Vermicelli/Seviyan with Vegetables

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Sevian vegetables 3

Vermicelli/Seviyan with Vegetables

Hi friends! Make Seviyan / Vermicelli more healthy and delicious with mixed vegetables following this easy recipe.

Prep time: under 10 minutes
Cook time: under 20 minutes
Serves: 6-8

Ingredients:

  • 500 ml Water – for boiling Vermicelli
  • Bambino Vermicelli – 200 grams pkt
  • 1/2 cup beaten curd
  • 1/4 cup finally chopped French beans
  • 1/4 cup broccoli cut in to small florets
  • 1/4 cup frozen Peas
  • 1/4 cup finely cut carrots
  • 2 table sp Olive Oil

For the seasoning:

  • Mustard -1 tsp
  • 1 small sprig of Curry leaves
  • 2 tsp pre roasted Bengal gram dal

Method:

Step1.

Boil the water in a deep pan, put vermicelli in the boiling water.Let it boil for one minute only. Strain the vermicelli and leave in the strainer and keep aside.

Step 2.

Take all the chopped vegetables in the pressure cooker, add 1/4 cup water and a pinch of salt in the cooker. (After One whistle switch off the heat). Cool it, and keep the steamed vegetables aside.

Step 3.

Heat oil in a pan, add mustard seeds, when mustard seeds start spluttering, add curry leaves, fry the curry leaves for a few second, add roasted Bengal gram dal. Fry for few minutes more, switch off the heat.

Step 4.

In the above seasoning add boiled vermicelli and steamed vegetables, salt , whisked curd, mix well.

Serve hot with fresh coriander chutney or pickle of your choice.

Health Benefits of Frozen Mixed Vegetables:

Besides their convenience, mixed frozen vegetables are complementary — some vegetables add nutrients to the mix that others lack — giving you a wider variety of nutrients in the blend. The only nutrient you won’t get from mixed vegetables is vitamin B-12, because it’s found in animal products.

Fiber

Vegetables have soluble and insoluble fiber. Soluble fiber keeps blood sugar balanced by slowing absorption of carbohydrates. It also lowers cholesterol by carrying it out of the body. Insoluble fiber keeps food moving through the digestive tract, which prevents constipation and diverticular disease.

Healthy Eyes

The substances that give vegetables their color — carotenoids — provide nutrients for your eyes because they’re a form of vitamin A. Mixed vegetables contain several carotenoids: alpha-carotene, beta-carotene, lutein and zeaxanthin. Alpha- and beta-carotene are converted into the form of vitamin A that is essential for vision. Lutein and zeaxanthin function as antioxidants. They’re the only carotenoids found in the retina, where they may help prevent age-related macular degeneration. One cup of boiled, mixed vegetables delivers more than 200 percent of the recommended daily intake of vitamin A.

Antioxidants

In addition to antioxidants that support your eyes, mixed vegetables have other antioxidants that fight free radicals. Free radicals are produced as a byproduct of essential biochemical processes. If they’re not neutralized by antioxidants, free radicals cause cellular damage that leads to illnesses, such as cardiovascular disease. The same portion of mixed vegetables has 30 percent of the recommended daily intake of manganese and 5 percent of the daily value of vitamins C and E. As a water-soluble antioxidant, vitamin C protects cells throughout the body. Vitamin E is a fat-soluble antioxidant, which gives it the ability to neutralize free radicals in lipids that have varied roles, such as providing cellular structure and transporting fats through the blood. Manganese has the job of protecting mitochondria, which are the structures inside cells that produce energy. Green peas are the highest source of vitamin C, while lima beans and carrots boost vitamin E. Lima beans also have at least double the manganese of other vegetables.

Strong Bones

Calcium and phosphorus combine to form the mineral that builds bones, called hydroxyapatite. Bones are continuously maintained through a process in which old or damaged bone is removed and rebuilt. You need a constant supply of these minerals throughout your life to keep your bones healthy and to prevent osteoporosis. You’ll gain 5 percent of the recommended daily intake of calcium and 13 percent of phosphorus from 1 cup of mixed vegetables. All of the vegetables have both minerals, but corn is low in calcium, while snap beans and carrots have less phosphorus than the others.

Preparation Tips

Combine mixed frozen vegetables with ground beef, onions and beef broth, and top them with mashed potatoes to make shepherd’s pie. Use them in a stir-fry with chicken and soy sauce or turn mixed vegetables into a casserole with the addition of onion, cheese and mayonnaise. Make a quick vegetable soup by adding a bag of mixed vegetables to beef broth and undrained, canned tomatoes. Alternatively, use them in a salad.

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.

Poha with Mixed Vegetables

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Poha with veggies

Poha/Avial/Flattened Rice with Mixed Vegetables

Hi friends! Vegetable Poha is a very tasty and nutritious recipe. Learn how to make/prepare Vegetable Poha by following this step-by-step recipe.

Course: breakfast Recipes
Level : Easy

Serving: 4-6

Ingredients:

  • 2 cup Avial/Poha
  • 2 medium size onions finely chopped
  • 2 medium size potatoes, peeled and cut in to small cubes
  • 6 pcs (soaked and Peeled) Almonds – (Sliced)
  • 1/4 cup Peeled Peanuts
  • 1tbsp Pumpkin seeds
  • 6-8Curry leaves
  • 2 tbsp finely chopped coriander leaves
  • 1/4 tsp Turmeric
  • 1/4 tsp powder Fennel seeds
  • 1/4 tsp Mustard seeds
  • a pinch Asafetida
  • 2 tbsp olive oil
  • Mixed vegetables- cooked in pressure cooker with 1/4 tsp salt. (The moment pressure is formed, switch off the heat)
  • 1/2 cup French beans finely cut
  • 1/2 cup broccoli cut into small florets,
  • 1/2 cup shelled peas,
  • 1/2 cup carrots cut in to tiny cubes
  • 1/2 tsp salt/ or salt to taste
  • 1 tsp sugar
  • 1 lemon’s juice

Method:

Step 1.

Heat oil in a kdhai / wok and add mustard seeds, when they start crackling , add asafetida, curry leaves and sauté for few more seconds.

Step 2.

Then add turmeric powder and chopped onions, saute the onions till light golden in colour. Add cubed potatoes. Cover and cook on low heat till potatoes are tender.

Step 3.

While onion potato mix is getting cooked, rinse Avial /poha thoroughly with water in a strainer, drain the water and keep it aside in the strainer only.

Step 4.

Add steamed mixed vegetables, seeds and dry fruits to the cooked onion potato mix and sauté on medium flame for couple of minutes more. (without burning them)

Step 5.

Add the poha, salt, sugar to the cooked, mixed vegetables and dry fruit and mix it well. Reduce the flame to low and sauté for a minute.

Step 6.

Switch off the heat, healthy veggie , Poha is ready and garnish it with chopped, onions coriander leaves.Enjoy it as a morning breakfast or an evening snack with fresh coriander chutney .

Health Benefits of Frozen Mixed Vegetables:

Besides their convenience, mixed frozen vegetables are complementary — some vegetables add nutrients to the mix that others lack — giving you a wider variety of nutrients in the blend. The only nutrient you won’t get from mixed vegetables is vitamin B-12, because it’s found in animal products.

Fiber

Vegetables have soluble and insoluble fiber. Soluble fiber keeps blood sugar balanced by slowing absorption of carbohydrates. It also lowers cholesterol by carrying it out of the body. Insoluble fiber keeps food moving through the digestive tract, which prevents constipation and diverticular disease.

Healthy Eyes

The substances that give vegetables their color — carotenoids — provide nutrients for your eyes because they’re a form of vitamin A. Mixed vegetables contain several carotenoids: alpha-carotene, beta-carotene, lutein and zeaxanthin. Alpha- and beta-carotene are converted into the form of vitamin A that is essential for vision. Lutein and zeaxanthin function as antioxidants. They’re the only carotenoids found in the retina, where they may help prevent age-related macular degeneration. One cup of boiled, mixed vegetables delivers more than 200 percent of the recommended daily intake of vitamin A.

Antioxidants

In addition to antioxidants that support your eyes, mixed vegetables have other antioxidants that fight free radicals. Free radicals are produced as a byproduct of essential biochemical processes. If they’re not neutralized by antioxidants, free radicals cause cellular damage that leads to illnesses, such as cardiovascular disease. The same portion of mixed vegetables has 30 percent of the recommended daily intake of manganese and 5 percent of the daily value of vitamins C and E. As a water-soluble antioxidant, vitamin C protects cells throughout the body. Vitamin E is a fat-soluble antioxidant, which gives it the ability to neutralize free radicals in lipids that have varied roles, such as providing cellular structure and transporting fats through the blood. Manganese has the job of protecting mitochondria, which are the structures inside cells that produce energy. Green peas are the highest source of vitamin C, while lima beans and carrots boost vitamin E. Lima beans also have at least double the manganese of other vegetables.

Strong Bones

Calcium and phosphorus combine to form the mineral that builds bones, called hydroxyapatite. Bones are continuously maintained through a process in which old or damaged bone is removed and rebuilt. You need a constant supply of these minerals throughout your life to keep your bones healthy and to prevent osteoporosis. You’ll gain 5 percent of the recommended daily intake of calcium and 13 percent of phosphorus from 1 cup of mixed vegetables. All of the vegetables have both minerals, but corn is low in calcium, while snap beans and carrots have less phosphorus than the others.

Preparation Tips

Combine mixed frozen vegetables with ground beef, onions and beef broth, and top them with mashed potatoes to make shepherd’s pie. Use them in a stir-fry with chicken and soy sauce or turn mixed vegetables into a casserole with the addition of onion, cheese and mayonnaise. Make a quick vegetable soup by adding a bag of mixed vegetables to beef broth and undrained, canned tomatoes. Alternatively, use them in a salad.

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.

Black Chickpea Sundal

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Black gram Sundal

Kala Chana / Bengal gram/ Black chickpea Sundal

Hi friends! Make a variety of sundal for breakfast / meals or snacks. It is very easy to prepare and an good for health snack. It is a perfect guilt free snack which can be served as a snack or as a side dish with main meals or breakfast.

 

Serving 6-8

Ingredients:

  • 1 cup Black Chickpeas/Kala Chana
  • 1/4 cup grated fresh Coconut
  • 2 medium size onions, finely chopped (optional)
  • 2 medium size tomatoes, finely chopped (optional)
  • 2 lemon’s juice
  • 2/3 tsp level salt/ or salt to taste

For tempering:

  • a pinch of Hing/ asafetida
  • 1/2 tsp Mustard seeds
  • 1 tsp Urad dal/ husked black gram dal
  • 1-2 Red chilies, broken and seeds removed
  • 1 small sprig of fresh Curry leaves
  • 1 tbsp Olive Oil

Method:

Step 1.

Soak Kala Chana overnight or for 8-9 hrs and pressure cook (after the pressure is formed for twenty minutes on slow heat) with salt until soft. The Chana should be soft and firm to touch.

Step 2.

Strain the chanas and keep aside.(we can use this drained water to make healthy soup or rice pulao).

Step 3.

For tempering, heat oil in a kadahi/ wok add mustard seeds, wait till mustard starts crackling add hing and curry leaves , urad dal and red chillies and let them fry a bit.

Step 4.

Add grated coconut fry it for another minute. Add the cooked kala chana and mix well switch off the stove.

Step 5.

Add lemon juice and mix well.

Step 6.

Serve Sundal hot, warm or cold as a snack . If serving with meals garnished with finely chopped onions and tomatoes.

Health Benefits of Kala Chana / Bengal gram/ Black chickpea:

  1. Aids in Weight Loss:

Inclusion of fiber-rich foods in your diet can greatly contribute to weight loss. Black chickpeas are rich in both soluble and insoluble fiber.

  1. Cardiovascular Benefits:

Black chickpeas contain a unique combination of antioxidants, anthocyanins, delphindin, cyanidin and petunidin as well as phytonutrients and ALA that maintain the health of blood vessels and prevent oxidative stress, thereby reducing the risk of heart disease. Black chickpeas contain considerable amounts of folate and magnesium. Folate lowers the homocysteine levels thus minimizing the risk of narrowing of arteries by plaque formation, blood clots, heart attacks and strokes.

  1. Lowers Cholesterol:

The soluble fiber in black chickpeas binds the bile acids and prevents them from being absorbed by the body, thus reducing cholesterol levels. Daily consumption of around ¾ cup of chickpeas helps to decrease LDL cholesterol and total cholesterol triglycerides. Moreover, the dietary fiber of black chick peas is superior to that found in other foods.

  1. Stabilizes Blood Sugar and Low Glycemic Index (GI):

The soluble fiber in black chickpeas controls the absorption and release of blood sugar. Moreover, chickpeas have low glycemic index of 28 to 32 which means that the carbohydrate in them is broken down and digested slowly. This aids in weight loss by controlling appetite. The low GI causes blood sugar to rise moderately and slowly leading to lower blood sugar levels. Consuming ½ a cup of black chickpeas a day is effective in controlling blood sugar in just a week.

  1. Prevention of Diabetes:

As already stated, the carbohydrates in legumes such as black chickpeas are digested slowly, thus reducing the blood sugar levels. This contributes to insulin resistance, thereby reducing the risk of getting type-2 diabetes.

  1. Great Source of Iron:

Being a rich source of iron, black chickpeas can prevent anemia and boost your energy levels. This is particularly beneficial for pregnant or lactating women as well as growing children. Iron plays an important role in the formation of hemoglobin by transporting oxygen from the lungs to all body cells and is an important component of enzyme systems for energy production and metabolism.

  1. Good Source of Protein for Vegetarians:

Black chickpeas are an alternative source of protein for vegetarians as these legumes in combination with whole grain or whole wheat protein, provide significant amounts of protein which are comparable to that of meat and dairy as well as devoid of high calories or saturated fats.

 

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

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 Vada

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Moong dal pakori with muli

Hi friends !Food is a great indicator of the seasons.Moong Dal Vada is another delicious snack for winter season. The vadas taste  is never the same without freshly grated radish served with coriander chutney. It is an amazing experience.

Serving : 6

Cooking time: 20 Minutes

Ingredients:      

  • 1 cup dhuli moong daal /husked green gram,soaked for 3-4 hours
  • 1 tsp Ginger, finely grated
  • 1 /2 tsp red chili powder
  • 1/2 tsp cumin seeds/ geera
  • 1/2 tsp level, baking powder
  • 1 level tsp salt or/ salt to taste
  • 2 green chilies , finely chopped
  • 1 tbsp coriander / cilantro, finely chopped
  • Oil for deep-frying

Method:

Step 1.

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

Step 2.

Take out the dal batter in a mixing bowl. Mix cumin seed, salt, chili powder, green chilies, coriander and finely chopped ginger. Mix the ingredients well.

Step 3.

Heat the oil and drop table spoonfuls into the hot oil and fry the vadas, fry to a golden color,drain and keep aside on a paper kitchen towel .

Step 4.

Serve  this protein rich  snack, hot with coriander chutney or saunth/ tamrind/ imli khatti meethi chutney.

Possible health benefits of Moong dal:
It is used for making the legendary dal tadka and dal fry. It is eaten on a regular basis in every indian household in combination with rice and vegetables. Moong dal is a dieter-friendly dal rich in iron and potassium. Iron helps maintain haemoglobin levels and potassium helps reduce blood pressure, a boon for hypertensive people. It is extremely light and can be easily eaten when you fall ill and even by pregnant women. Moong dal is used for making soups, stews and purees. Boiled moong dal is also used for making delicious spicy parathas.

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.

 

 

Lotus Seeds snack

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Lotus seeds fried

Fried Lotus Seeds/Phool Makhana/Fox nuts

Lotus seeds or lotus nuts are the seeds of plants in the genus Nelumbo, particularly the species Nelumbo nucifera. Wikipedia

Hi friends! Puffed seeds /makhana/Fox nuts are used in kheer, curries, puddings and as a dry-roasted snack. These could be one of the options as healthy all time snacks!

Preparation time: 5 min

Cook Time: 5 min

Serves: 4

Recipe Category: Tea time healthy Snacks

Cuisine: North Indian

Ingredients:

  • Puffed Lotus seeds – 3 cups
  • 3 tbsp Pure ghee/ Olive oil
  • 1/4 tsp Black pepper powder
  • 1/2 tsp Salt / or as per taste

Method:

Step 1.

In a heavy bottom pan, put the ghee/ oil and when hot add the lotus seed stir fry until crisp over low flame. This takes 5-7minutes.

Step 2.

Sprinkle pepper powder, and salt on the hot fried lotus seeds/ Phool makhanas and mix well until the lotus seeds are well coated with salt and pepper. Remove them and keep them aside.

Step 3.

Serve them hot at tea time.

Step 4.

Cool before storing the fried lotus seeds in an air tight container. Can be stored for a week.

Step 5.

If the seeds loose crunchiness, just dry roast them for few minutes again and they will regain crispiness.

Health Benefits and Therapeutic Uses:

Lotus seeds are popular for their nutritional benefits and healing properties. They are commonly used in Chinese medications and also in various recipes.

  • Lotus seeds contain L-isoaspartyl methyltransferase, an enzyme with anti-ageing properties. It is known to help in repairing damaged proteins.
  • The seeds contain kaempferol, a flavonoid known for its anti-inflammatory properties. It is known to help in repairing aging gum tissue.
  • The astringent properties of lotus seeds make them beneficial for the kidneys. They help to regulate the energy levels of the body.
  • Some studies indicate that lotus seeds may be used to treat various sexual conditions.
  • Lotus seeds are used in Chinese medicine to relieve the problem of diarrhea. They are also used to improve the health of the spleen.
  • Traditionally, lotus seeds were used to treat people with sleeping disorders such as insomnia. They are also known to be effective in alleviating restlessness. This is due to the natural sedative and calming effects of the seeds.
  • The center of the lotus seed is known to be beneficial for the heart due to its cooling properties. The bitterness of the seeds comes from isoquinoline alkaloids which are believed to induce a calming effect and are also anti-spasmodic in nature. They cause dilation of the blood vessels and thus help in controlling blood pressure levels.
  • Some medicinal researchers believe that lotus seeds help to strengthen the digestive process and relieve diarrhea.
  • The seeds are sometimes combined with other herbs in order to treat urinary ailments such as prostatitis and reproductive diseases. However it is advisable to consult a doctor before using any natural remedies such as lotus seeds.

Other Uses

Lotus seeds also contain a powerful anti-aging enzyme which researchers are now trying to add to various anti-ageing products and cosmetics. The dried seed heads are sold for decorative purposes across the world. These seeds are commonly used in dried flower arranging.

Ref. http://www.home-remedies-for-you.com/herbs/lotus-seed.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.