Indian Bread

Sarson ki bhurji

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

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

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

Ingredients:

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

Method:

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

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

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

How to Buy Mustard Greens/ Sarson ka saag:

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

Mustard Green Storage Tips:

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

Health Benefits of Mustard Greens/ Sarson ka sag :

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

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

Nick’s kitchen medical Disclaimer:

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

Kuttu ki Puri

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Kuttu ki puri

Kuttu ki Puri/Indian Buckwheat bread

Buckwheat / Kuttu:

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

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

Prep Time : 10-15 minutes

Cuisine: Indian

Course: Breads

Cook time : 5-10 minutes

Serve : 4

Level Of Cooking : Easy

Ingredients

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

Method:

Step 1.

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

Step 3.

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

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

Step 5.

Serve them hot with Aloo ki sabzi.

Note:

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

Health Benefits of Buckwheat :

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

  • A Grain That’s Good for Your Cardiovascular System

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

  • Better Blood Sugar Control and A Lowered Risk of Diabetes

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

  • Helps Prevent Gallstones

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

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

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

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

Tips for Preparing and Cooking:

Tips for Preparing Buckwheat

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

How to Enjoy

A Few Quick Serving Ideas:

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

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

Nick’s kitchen medical Disclaimer:

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

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Baghare baingan / spice stuffed baby brinjals

~ saanjhachullha ~ 1 Comment

Baigan Baghare 1Andhran Baghare baingan

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

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

Preparation Time : 15 minutes

Cooking Time: 20 minutes

Curse: Main Indian, Vegetable dish

Cuisine: Indian , Andhra pradesh

Serves : 6
Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

Health benefits of Brinjals / egg plant / Baingan :

Prevent cancer

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

Great for weight loss

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

Prevent heart disease

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

Controls blood pressure

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

Good for diabetics

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

Lowers cholesterol in the body

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

Gives your skin a natural glow

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

Good for your brain

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

Help you to quit smoking

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

Tips you should follow while incorporating brinjal in your diet

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

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

Nick’s kitchen medical Disclaimer:

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

 

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.

Palak Poori

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Palak Puri

Spinach / Palak Poori

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

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

Ingredients:

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

Method:

Step 1.

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

 Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Health benefits of Spinach / Palak:

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

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

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

Nick’s kitchen medical Disclaimer:

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

Bathua Ki Poori Aur Aaloo Ki Subzi

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Palak PuriAloo tamater 3 Bathua Ki Poori Aur Aaloo Ki Subzi

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

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

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

Ingredients:

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

Method:

Step 1.

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

 Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

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

Ingredients for Aloo ki sabzi:

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

Method:

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

Step 2.

Grind tomatoes in a blender with green chili and ginger.

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

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

Health benefits of Bathua/ Chenopodium album:

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

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

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

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

For gout and high uric acid eat bathua vegetable regularly.

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

Nick’s kitchen medical Disclaimer:

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

 

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Bhatura

~ saanjhachullha ~ 2 Comments

Bhature 1

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

Prep time: 20 minutes

Cook time: 20 minutes

Yield: 10

Ingredients

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

Method

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

 Note:

The oil should be moderately hot before frying the bhatura.

Puris/Indian fried bread

~ saanjhachullha ~ Leave a comment

 

Puri Puris  with Aloo   Puri aloo

 

Hi friends! Puris are perhaps one of the most well-known and delicious breads of Indian cuisine. It can be served as a snack or a meal depending on the accompanying items. However, it is important to know the right way of making puris, so that they come out nice and fluffy and without too much oil. Serve hot and crisp puris with a hot side-dish or just curds and pickle; it’ll be a winner all the way!

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

Ingredients:

  • 300 gms whole wheat flour / atta
  • 3 tbsp olive oil
  • 1 tsp salt
  • 1 cup water
  • oil for deep-frying

Method :

Step 1.

In a bowl, mix together whole wheat flour, Olive oil and salt, using fingers, till it resembles bread crumbs.

 Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

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

Health benefits of puris:

The deep frying is a two step process. The immersion in hot oil creates the crispy crust outside while the inside is actually steamed by the evaporation of moisture.

A poori, for instance, is cooked on the surface. Because it is surface frying, the absorption of oil is much less than we think. It absorbs much less oil than any other western food that goes into a deep fat fryer.

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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Mooli Paratha

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Muli parantha

 Mooli / Radish stuffed Parathas

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

Preparation Time : 15-20 minutes

Cooking time : 10-15 minutes

Cuisine : North Indian / Punjabi

Servings : 4

Ingredients :

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

Method :

Step 1

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

Step 2

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

Step 3

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

Step 4

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

Step 5.

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

Step 6.

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

Step 7.

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

Health Benefits of Mooli / Radish:

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

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

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

Nick’s kitchen medical Disclaimer:

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

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