Stuffed Bell Peppers

Bell Pepper stuffed     Bell peppers sliced

Stuffed Bell Peppers:

Recipe Contributed By Mrs. Usha Mehta

Recipe Servings: 4

  • Cook Time: 30 Minutes

The highest amount of Vitamin C in a bell pepper is concentrated in the red variety. Red bell pepperscontain several phytochemicals and carotenoids, particularly beta-carotene, which lavish you withantioxidant and anti-inflammatory benefits. Thecapsaicin in bell peppers has multiple health benefits

Hi Friends! Bell peppers stuffed with Rice , tomatoes, onions, dry fruits and steamed. A scrumptious dish!

Ingredients:

  • 3 bell peppers / capsicums
  • 6 tbsp basmati rice
  • 2 onions, or 1 1/2cup grated onion
  • 2 big tomatoes or 1 1/2 cup of tomatoes, grated
  • 2 tsp finely grated ginger
  • 3 tsp cashew nuts roasted & coarsely ground
  • 3 tsp cooking oil
  • 1 tsp black pepper  powder
  • 1 tsp salt/ or to taste

Method:

Step 1.

Cut off  the tops of the peppers, scoop out seeds and membranes so that the capsicums become hollow.

Step 2.

Wash rice well soak for 15 minutes, drain. Grate the ginger, onions and tomatoes . Keep aside.

Step 3.

In a mixing bowl take rice, grated onions, tomatoes and ginger. Add salt, ground cashew and pepper powder and mix again.

Step 4.

Now stuff each Bell peper/capsicum 3/4 with the mixture, add one tsp oil to each capsicum . Place the stuffed Bell pepper/capsicums in a container.

Step 5.

Place a pressure cooker on high flame with two glasses of water. Put the Capsicum container inside the pressure cooker. When the water starts boiling, cover and simmer for 20-30 minutes till the rice is cooked and capsicums become tender.

Step 6.

Serve hot.

Health Benefits of Bell Peppers:

Here’s a short list of the good things they can do for your health:

  • Bell peppers are low in calories! So, even if you eat one full cup of them, you get just about 45 calories. Bonus: that one cup will give you more than your daily quota of Vitamin A and C!
  • They contain plenty of vitamin C, which powers up your immune system and keeps skin youthful.  The highest amount of Vitamin C in a bell pepper is concentrated in the red variety.
  • Red bell peppers contain several phytochemicals and carotenoids,  particularly beta-carotene, which lavish you with antioxidant and anti-inflammatory benefits.
  • The capsaicin in bell peppers has multiple health benefits. Studies show that it reduces ‘bad’ cholesterol, controls diabetes, brings relief from pain and eases inflammation.
  • If cooked for a short period on low heat, bell peppers retain most of their sweet, almost fruity flavor and flavonoid content, which is a powerful nutrient.
  • The sulfur content in bell peppers makes them play a protective role in certain types of cancers.
  • The bell pepper is a good source of Vitamin E, which is known to play a key role in keeping skin and hair looking youthful.
  • Bell peppers also contain vitamin B6, which is essential for the health of the nervous system and helps renew cells.
  • Certain enzymes in bell peppers, such as lutein, protect the eyes from cataracts and macular degeneration later in life.

So, pop some bell peppers into your shopping basket, and start reaping their rich health benefits!

Ref. https://www.care2.com/greenliving/9-incredible-health-benefits-of-bell-peppers.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.

 

Choliya / Fresh Green Chana curry

Choliya paneer.JPGCholiya / Fresh Green Chana curry

Hi friends! Choliya / Fresh Green Chanas are popular in all parts of the world however, mostly people are familiar with beige color chickpeas, popularly known as garbanzo beans. Green chana or green garbanzo, most commonly known as Punjabi choliya is entirely different from its counterpart, its fresh. The fresh Choliya / Fresh Green Chanas tastes the  best. Another recipe in my routine cooking for  health benefits and wonderful taste. Fresh green chickpeas are the winter food that tastes super good, a Popular seasonal treat of India.

Ingredients:
200 gms  choliya /green chana

200 gms Cottage cheese/paneer, cut into cubes

2  medium size onions/1 cup grated onions

2 medium size tomatoes, finely chopped

1/2 tsp turmeric/haldi powder

1level tsp red chili powder/ or to taste

1 tbsp ginger , finely grated

1 tbsp garlic, mashed

2 tbsp Coriander powder

1/2 tsp roasted and powdered cumin seed/ jeera

2 tbsp cilantro/dhaniya, finely chopped

2 tbsp cooking oil

1 tsp salt/ or as per taste

2 1/2 cups water

Method:

Step 1.

Wash the fresh green chanas/choliya and keep aside.

Step 2.

Heat oil in a pressure cooker, add and fry the grated onions until lightly. Add grated ginger, garlic paste and fry till the color changes to golden brown.

Step 3.

Now add finely chopped tomatoes, salt, coriander powder, cumin/jeera powder, turmeric and red chili powder.

Step 4.

Let it cook on low flame till the masalas are well fried. Add cubed Cottage cheese/paneer pieces, choliya, and 2 1/2 cups of water. Mix well.

Step 5.

Close the cooker lid, when it comes to full pressure, reduce the heat to low flame and cook for 15 minutes.

Step 6.

Switch off the heat and let the pressure cooker come to room temperature. Serve hot garnished with finely chopped fresh coriander leaves.

Other Culinary Uses:

· Hara Chana is best eaten raw or roasted or boiled.
· Sauté some in olive oil, which softened them, put sea salt on them, and enjoy the taste.
· Can be tossed into stir-fries, sautés, and salads.
· Combined with sweetcorn and some green or red bell pepper also makes an awesome chat.
  Ref. http://shilpsnutrilife.blogspot.in/2014/01/fresh-green-chickpeas-hara-channa.html

Health Benefits:
The green chick peas have a wealth of nutrients like energy, protein, calcium and iron
Fresh green chickpeas or choliya contain vitamins C, E, K and B-complex vitamins, folate, and the minerals magnesium, zinc and pantothenic acid. Fresh chick peas are high in dietary fibers too.
Nick’s kitchen medical Disclaimer:

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

 

Shahi Makhana sabzi

Shahi Makhana Sabzi.JPG

Shahi Makhana sabzi

Hi friends! Popular as a fasting food, its health benefits are superior to those of dry fruits such as almonds and walnuts. Some of the health benefits of makhana are: It’s a good source of protein, carbohydrates, fibre, magnesium, potassium, phosphorus, iron and zinc. High in fiber and low in calories, it enables weight loss. Here is a delicious sabzi with the lotus seeds you will love to have on your  menu often.

Ingredients:

  • 100 gms. Lotus seeds
  • 150 gms Khoya
  • 2 medium size Tomatoes
  • 2 cups grated onions
  • 1 tbsp Ginger , finely grated
  • 1 tbsp Garlic, well mashed
  • 2 green chilies, finely chopped
  • 1/2 tsp Turmeric powder
  • 4 tbsp clarified butter/ olive oil
  • 2 peppercorns, finely powdered
  • 1/4 tsp Cinnamon powder
  • 3 Clove, powdered
  • 1 tsp Fennel / saunf seeds, powdered
  • 1/4 tsp Chili powder / or as per taste
  • 1 1/2 tbsp Coriander powder
  • 1 tsp Garam masala
  • 1 tea cup curd/yogurt
  • 1 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 medium low flame. This takes 5-7minutes. Keep it aside.

Step 2.

Grate the khoya and dry roast in a heavy bottom pan on low flame (without any ghee) very lightly. Keep it aside.

Step 3.

Cut each tomato in two halves to blanch. In a pressure cooker take the cut tomatoes 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 take out the tomatoes in a small bowl, remove the skin from all four pieces with a fork and put them into a blender, and blend the mix. Keep the puree aside.

Step 4.

Heat the ghee in vessel and fry the onions till pink in colour, add the ginger, garlic, green chillies, turmeric, dhania powder and chilli powders and fry for 1minute on low flame.

Step 5.

Add the tomato puree, curds, khoya and salt mix well.

Step 6.

Add the fried makhanas and cook for a few minutes.Sprinkle the garam masala and cook again for 2 minutes. Serve hot with Indian breads of choice!..

 Note:

Makhana ( Phool Makhana/ Lotus seeds) Makhana ( Phool Makhana/ Lotus seeds) Makhana, Phool Makhana, Foxnut, lotus seeds, Gorgon nut,Euryale Ferox different names, multiple health benefits. This is a native Asian water plant and is mainly cultivated for its edible seeds.

Health Benefits of Makhanas:

1) They are low in cholesterol, fat and sodium. This makes them an ideal snack to satiate those in-between meal hunger pangs.

2) They are beneficial to those suffering from high blood pressure, heart diseases and obesity due to their high magnesium and low sodium content.

3) Makhanas are recommended for diabetics too due to their low glycemic index.

4) An anti-ageing enzyme in these seeds is said to help repair damaged proteins.

5) In addition, the presence of a natural flavonoid called kaempferol (also present in coffee), helps prevent inflammation and ageing.

6) Ayurvedic beliefs suggest that fox nuts astringent properties that benefit the kidneys.

7) Makhanas are gluten-free, protein rich and high in carbohydrates.

8) They are low in calories, making them an ideal snack for weight loss.

 

9) Ayurvedic and Unani medicine believe them to have aphrodisiac properties.

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.

 

Baingan Aloo Sabzi

IMG_3821.jpgBaingan Aloo Sabzi

Hi Friends! Some facts about eggplant :

Eggplant comes in a range of colors, shapes, and sizes. The anthocyanins in eggplant may protect heart health   Another chemical in eggplant, nasunin, may help improve blood flow to the brain   Cooking methods include steaming, roasting, boiling, baking, or frying, but steaming appears to preserve the antioxidant levels most effectively.

Prep Time: 0-5 minutes

Cook time: 11-15 minutes

Serve: 4

Level Of Cooking : Easy

Ingredients:

  • 250 gms long Brinjals, cut into 3” pieces and soaked in water
  • 2 medium size Potatoes, peeled washed and cut into thick fingers
  • ¼ tsp Asafetida/ heeng
  • ½ tsp powdered Fenugreek seeds/ Methi dana
  • 2 tbsp Saunf/ Fennel/ Aniseed  powder
  • Coriander powder 1 teaspoon
  • 1 tsp Red chili powder
  • ½ teaspoon Cumin powder
  •  1level tsp Salt /or to taste
  • 2 tbs Oil

Method:

Step 1.

Heat oil in a heavy bottom pan/wok/non-stick pan add asafetida, when it turn pink, add potato wedges, cover and cook on slow fire till potatoes are half cooked.

Step 2.

Add drained brinjal pieces, salt, chilli powder, coriander powder, Fenugreek powder, cumin powder, saunf/aneeseed powder mix, cover and cook till brinjal is cooked.

Step 3

Serve hot with chapattis, boondi raita and pickle of choice.

Note:

Fennel /Aneeseed/ Saunf seeds are ground and used as a spice or as an ingredient of a spice mixture

Possible health benefits:

Eggplants are rich in fiber and antioxidants.

Consuming fruits and vegetables of all kinds has been shown to reduce the risk of many lifestyle-related health conditions.

Studies have long suggested that eating plant foods, such as eggplant, can boost overall health and wellbeing.

Laboratory analyses of the phenolic compounds in eggplant show that it contains anthocyanins, a type of flavonoid, and chlorogenic acid, a powerful free-radical scavenger.

Anthocyanins and chlorogenic acid function as antioxidants and anti-inflammatory compounds.

Studies show that consuming even small quantities of flavonoid-rich foods may benefit human health in various ways.

1) Heart health

The fiber, potassium, vitamin C, vitamin B6, and phytonutrient content in eggplants all support heart health.

In addition, eating foods containing certain flavonoids, including anthocyanins, may be associated with a lower risk of mortality from heart disease.

2) Cancer

Polyphenols in eggplant have been shown to have anti-cancer effects. Anthocyanins and chlorogenic acid protect cells from damage caused by free radicals and, in turn, prevent tumor growth and the invasion and spread of cancer cells.

3) Cognitive function

Findings from animal studies suggest that nasunin, an anthocyanin in the eggplant skin, is a powerful antioxidant that protects brain cell membranes from free radical damage.

It also assists in the transport of nutrients into the cell and moving waste out. Research has also shown that anthocyanins help prevent neuroinflammation and facilitate blood flow to the brain. This could help improve memory and prevent age-related mental disorders.

4) Weight management and satiety

Dietary fibers are commonly recognized as important factors in weight management and loss, because they act as “bulking agents” in the digestive system.

These compounds increase satiety and reduce appetite. They help reduce calorie intake by making a person feel fuller for longer.

Eggplant is already low in calories, so it can contribute to a healthful, low-calorie diet.

5) Liver health

Research has suggested that the antioxidants in eggplant may help protect the liver from certain toxins.

Ref. https://www.medicalnewstoday.com/articles/279359.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.

 

Curd Rice

curd riceCurd Rice

 Hi Friends! In South India curd rice is eaten as a part of meal. It is a great summer food too. Two main ingredients  to make are Rice. In telugu it is called  daddojanam and thayir sadam  in tamil. I am sharing a simple method of making it today. Well cooked rice is mixed with curd and then seasoned to make it tasty and flavorful.
Preparation time: 10 minutes

Cooking  time: 20 minutes

course: main

Cuisine: South Indian

Serves: 2

Ingredients :

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

for seasoning:

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

Method:

Step 1.

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

Step 2.

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

 Step 3.           

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

Step 4.

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

Step 5.

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

Step 6.

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

How good is curd rice for your health?
Improved Digestion: The nutrients present in curd rice are easily get absorbed by the digestive system. This is due to the curd will help in absorbing nutrients from rice that you have eaten.

No more heart diseases: It minimizes the risk of high blood pressure and helps reduce cholesterol levels by preventing the thickening of carotid arteries.

Great meal for those who are lactose intolerant: Some people, who cannot consume milk because they are lactose intolerant, can safely consume curd based cuisines. It converts the lactose present in milk to lactic acid, making it easier to digest. Also, you do not lose out on the nutritional boost that milk provides.

Improved Immunity: When you have curd rice, you are actually increasing your Immunity . It has many good bacteria which are able to fight against the micro-organisms in our body.

 

Improved teeth and bone care: Like any other milk products, the curd rice has the high amount of calcium and phosphorous which are essential for teeth and bone strength. It would also prevent osteoporosis.

Nick’s kitchen medical Disclaimer:

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

 

Tomato dal/lentil

 

Chana dal tamaterwali.jpg

Tomato dal/lentil

Hi friends! Here is a very delicious recipe of tomato dal /or tomato pappu fro Andhra Pradesh. Andhra Pradesh is generally known for its tangy, hot and spicy taste, the cooking is very diverse due to the vast spread of the people and varied topological regions. Tomato dal /or tomato pappu is one of the most cooked lentil/dal/pappu varieties in Andhra cuisine. It is usually cooked with tuvar / toor dal, though it varies on individual’s choice. Dal is cooked with tomato till well blended and then seasoned with ghee or oil.

Course : Main

Preparation Time: 20 minutes

Time: 15 minutes Cooking time

Total Time: 35 minutes

Cuisine: India, Andhra Pradesh

Servings: 4

Tomato dal or tomato pappu – andhra style tomato dal where pigeon pea lentils are cooked with tomatoes and other spices-herbs. slightly tangy and a flavorful dal best had with steamed rice.

Ingredients :

  • 1 tea cup Tuar dal/arhar dal/ pigeon pea lentil
  • 1 small onion or ½ cup finely chopped
  • 3 medium tomatoes ,finely chopped
  • 2 Green chilies ,length wise slit and deseeded
  • 2sprigs curry leaves /kadi patta
  • 6-9 cloves garlic , crushed
  • 1tsp ginger finely grated
  • 1 tsp mustard seeds
  • 1/4 tsp of asafetida /hing
  • 1/2 tsp turmeric powder
  • 2 tbsp cooking oil /ghee
  • 11/4 tsp salt /as per taste
  • 1tsp Tamarind pulp

Method:

Step 1.

Wash and clean the Tuar/arhar dal /pigeon pea lentil and soak for 15-20 minutes.

Step 2.

In a pressure cooker heat cooking oil or ghee add the mustard seeds, as they start crackling add curry leaves, asafetida/Hing.

Step 3.

When asafetida/Hing turns light pink add the onions, and green chilies, sauté the onions till translucent. Add the grated ginger and garlic paste and sauté for a minute or so on low flame.

Step 4.

Add the chopped tomatoes, turmeric powder, and salt and sauté for 2-3 minutes on a low flame.

Step 5.

Add the lentil with the water it was soaked in, close the lid and pressure cook on high flame. The moment full pressure is formed reduce the heat to low flame. Cook for 20 minutes then switch off the stove.

Step 6.

Let the pressure cooker cool down to room temperature, remove the lid.

Step 7.

Add Tamarind pulp, mix and bring the cooked dal/ lentil to a boil, reduce the heat to low flame, stir well. Cook the dal/lentil for 8-10 minutes on a low . Switch off the stove.

Step 8.

Garnish with freshly chopped coriander leaves.

Step 9.

Serve tomato dal/lentil hot with boiled white rice, lemon pickle, fried chilies, pachadi and papadams.

Health Benefits of Tuar/arhar dal /pigeon pea lentil :

1.Toor dal is also an excellent source of carbohydrates, which your body needs for energy.Legumes such as toor dal contain complex carbohydrates, which are recommended because of their increased nutritional value.

2.It provides many of the nutrients your body needs, such as protein, fat,fiber and carbohydrates.It is very nice source of protein in Indian Cooking specially Vegetarian.

3.It also has a good amount of iron, calcium, magnesium, potassium and B vitamins.

4.It is high in dietary fibre, low in saturated fat, and cholesterol free.

5.Toor dal contains folic acid, an important vitamin for all women especially those planning to become pregnant.

6.It cures cough, poisoning effect, gas troubles, acidity, stomach pain and piles.

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

How to Use Tuvar Dal ?

1.Tuvar Dal can be used as soaked in water for 1-2 hours or cooked with water in pressure cooker for 10 minutes.

2.Cooked Tuvar Dal combined with Indian spices is generally served with roti and rice.

3.Tuvar Dal can be cooked with rice with some spices, generally known as , Turichi Khichdi in Maharashtra or Tuvar Dal Ni Kichadi in Gujarat, considered as complete protein diet.

4.Southe Indian Dish, Sambhar, made from Tuvar Dal is very famous accompaniment for Idli and Dosa.

5.Dal Bati in Rajasthan is very famous for its taste and as a traditional food. The dal is always made from Tuvar dal or sometimes mixed with other Dals.

 How to Store Tuvar Dal?

1.Tuvar Dal can be stored for long time like 1 year.

2.It can be stored in covered bin or airtight container, in cool and dry place.

3.Add some Bay leaves or dry red chilies to Dal to keep infestation at bay.

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 paratha

 

Lacha Parantha.jpgMatar/Green peas paratha
Indian flat bread

Hi friends! Green Peas are really little powerhouses of nutrition that are a boon for our health . Here is the recipe of paratha/Indian flat bread stuffed with this tasty power food.

Preparation Time : 15-20 minutes

Cooking time : 10-15 minutes

Cuisine : North Indian / Punjabi

Servings : 4

Ingredients :

  • 1 1/2 cup Matar /Green peas , shelled
  • 2 cups whole wheat flour /atta
  • 2 Green chilli ,finely chopped
  • 1 tsp roasted and powdered geera / cumin seed
  • 1/4 tsp Red chilli powder
  • 1/4 tsp black pepper powder
  • 1 tsp salt / or Salt to taste
  • 1 tsp dry mango powder/ aam choor
  • 2 tbsp finely chopped coriander leaves
  • 2-3 tbsp 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, pressure cook and mash the peas. Keep the mashed peas in a mixing bowl.

Step 3.

Add the mashed peas, finely chopped coriander leaves , black pepper powder, 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 peas 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-Mint chutney/ chili pickle is a good accompaniment.

Health benefits of green peas:

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

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

Nick’s kitchen medical Disclaimer:

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

 

Badam Kesar Kulfi

Badam kesar kulfi.JPG

Badam Kesar Kulfi

Origin of kulfi

The world ‘Kulfi’ derived from Hindi language and is said to be a synonym for the word ‘ice’, coined by the residents of the Himalayan region. The word is spelled as ‘qulfi’ in Persian, meaning ‘covered cup’.

Hi Friends! one of the greatest Indian desserts is Kulfi. Kulfi is a traditional ice-cream made with boiled milk, sugar, Saffron, almonds and is available in many flavors. Summers can never be fun without kulfis and ice creams. Here is a summer bonanza for you all! Absolutely yummy, easy to make at home Kulfi !!!

Kulfi is a frozen, milk based dessert, colloquially known as the Indian ice cream. The kulfi is not churned, and the texture is to be dense and thick.

Prep Time : 10 minutes

Cuisine : Indian

Course : Dessert

Cook time : 2 hours

Serve : 6

Level Of Cooking : Easy

Ingredients :

  • liter Milk, full cream
  • 1 1/2 tbsp Corn flour
  • 1/2 Cup ground Almonds
  • 1/4 tsp Saffron/kesar powdered
  • 1/2 cup sugar/ or as per taste increase

Method:

Step 1.

In a heavy bottom pan heat the milk. When the milk begins to boil, reduce the heat and stirring intermittently simmer, till the milk is reduced by half.

Step 2.

Take 1/2 cup cold milk and add corn flour to it. Mix well into a lump free mixture.

Step 3.

Add the corn flour-milk mixture, to the boiling milk, mix well (step.1).

Step 4.

Add sugar, saffron, almond powder to the above mixture. Cook for two to three minutes, stirring continuously. Switch off the stove and let the mixture cool to room temperature.

Step 5.

Pour the mixture into individual kulfi moulds and place them in the freezer to set.

Step6.

In Approximately three hours, when well set, take the kulfi out of the mould and serve immediately.

 Health Benefits of Almonds:

  1. They reduce heart attack risk.
  2. They lower “bad” cholesterol. Almonds added to the diet have a favorable effect on blood cholesterol levels.
  3. They protects artery walls from damage.It was found that the flavonoids in almond skins work in synergy with the vitamin E, thus reducing the risk of heart disease.
  4. Almonds help build strong bones and teeth.The phosphorus in almonds helps make this possible.
  5. They provide healthy fats and aid in weight loss.
  6. Almonds lower the rise in blood sugar and insulin after meals.
  7. They help provide good brain function.Almonds contain riboflavin and L-carnitine, nutrients that boost brain activity and may also reduce the risk of Alzheimer’s disease.
  8. They nourish the nervous system.According to Ayurveda, almonds help increase high intellectual level and longevity.
  9. They alkalize the body. Almonds are the only nut and one of the few proteins that are alkaline forming.  When your body is not alkaline enough, you risk osteoporosis, poor immune function, low energy and weight gain.

Ref.http://www.care2.com/greenliving/8-health-benefits-of-almonds-king-of-nuts.html

Health Benefits of Saffron:

Healing Benefits of Saffron

The benefits and medicinal properties of this highly priced spice, make it a valuable culinary ingredient worldwide. Modern research suggests that saffron can be used as an aphrodisiac, diaphoretic [to cause sweating], carminative [ to prevent gas] and to bring on mensuration. Some other benefits are mentioned hereunder:

1. Protects against cancer: Saffron contains a dark orange, water soluble carotene called crocin, which is responsible for much of saffron’s golden color. Crocin has been found to trigger apoptosis [ programmed cell death] in a number of different types of human cancer cells, leukemia, ovarian carcinoma, colon adenocarcinoma, and soft tissue sarcoma.
2. Promotes learning and memory retention: Recent studies have also demonstrated that saffron extract, specifically its crocin, is useful in the treatment of age related mental impairment. In Japan, saffron is encapsulated and used in the treatment of Parkinson’s disease, memory loss and inflammation.

3. In patchy baldness: Saffron mixed in liquorice and milk makes an effective topical application to induce hair growth in alopecia.

4. Protection against cold: Saffron is a stimulant tonic and very effective to treat cold and fever; saffron mixed in milk and applied over the forehead quickly relieves cold.
5. Food Additives: Saffron is an excellent replacement for synthetic food additives- for eg: instead of FD and C yellow no 5: a synthetic food coloring agent that is a very common allergy trigger, Saffron’s glorious yellow could be an acceptable hypoallergenic choice.

Ref. http://food.ndtv.com/health/7-health-benefits-of-saffron-the-priceless-spice-1263525

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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Ajwain Poori

Ajwain Poori 1.JPG

Ajwain Poori/fried Indian bread

Hi friends! Puri (also spelled poori) is an unleavened deep-fried Indian bread, commonly consumed on the Indian subcontinent. It is eaten for breakfast or as a snack or light meal. It is usually served with a curry or bhaji, as in Puri bhaji. Puris are perhaps one of the most well-known and delicious breads of Indian cuisine.

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Cuisine: Indian

Category: Bread, fried Indian bread

Course: Breakfast

Makes 15 -20 puris

Ingredients:

  • 250 gms whole wheat flour / atta
  • 2 tbsp Cooking oil
  • 1 tsp salt
  • 1 tsp Ajwain/ carom seeds
  • 1 cup water
  • oil for deep-frying

Method :

Step 1.

In a bowl, mix together whole wheat flour, cooking oil, Ajwain/ carom seeds   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 and crisp puris with a hot side-dish or just Raitas and pickle; it’ll be a winner all the way!

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.

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.

Health benefits of Ajwain:

  • Ajwain seeds contain health benefiting essential oils such as thymol, a monopterone derivative class of chemical compound which gives aromatic fragrances to seeds. Besides, they also compose of small amounts of other phytochemicals such as pinene, cymene, limonene, and terpinene.
  • The active principles in the ajwain may help increase the digestive function of the intestinal tract through facilitating the release of gut juices (gastro-intestinal secretions).
  • Thymol, the essential oil obtained from ajwain has local anesthetic, antibacterial, and antifungal properties.
  • Likewise in caraway, ajowan seeds too are rich source of fiber, minerals, vitamins, and anti-oxidants

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

Selection and storage:

Ajwain is readily available in the spice stores specializing in Indian or Middle-Eastern spice ingredients. In general, whole ajwain seeds displayed for sale alongside with other spices such as dill, cumin, coriander, caraway, etc. Buy fresh, wholesome, compact seeds emanating pleasant thyme-like flavor when rubbed between fingers.

Once at home, store the seeds in an airtight container and place in a cool dark place away from sunlight and humidity. Ajowan seeds should be used as early as possible since they lose flavor rather quickly, largely because of evaporation of essential oils.

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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Onion Patty/Onion Kachori

Pyaaz Kachori.JPGOnion Patty/Onion Kachori

Hi friends! Happy holi to all of you. Here is an easy recipe of lip smacking, onion filled Spicy Snack for HOLI! These crisp, deep-fried Kachoris stuffed with an onion filling are so irresistible.

Preperation time:10 minutes

Cook time: 25 minutes

Total time: 30 minutes

Cuisine: Indian, Snacks

Serves: 12

Ingredients:

For the Filling:

  • 3 tea cups finely chopped onions
  • 1 potatoes, boiled, peeled and coarsely mashed
  • 3 tbsp fresh coriander/cilantro/ dhaiya leaves, finely chopped
  • 1 tsp salt/ or to taste
  • 2 tbsp oil
  • 1tsp cumin seeds
  • 1/4 tsp asafetida/heeng
  • 2 tbsp coriander seeds, coarsely ground
  • 2 tbsp chick pea flour /besan
  • 2 tbsp amchoor /dried mango powder
  • 6 cloves of garlic, crushed
  • 1 tsp ginger finely grated
  • 3green chilies, remove the seeds, finely chopped
  • 1 tsp red chili powder
  • Cooking oil to deep fry

For the dough:

  • 2 tea cups All purpose flour /maida
  • 1/4 tea cup cooking oil
  • 1 tsp salt /or to taste

 Method:

To make the dough:

Step 1.

In a deep bowl take all purpose flour/ maida, add 4 tbsp oil, 1 tsp salt and knead into a firm dough using water gradually.

Step 2.

Cover the dough with a damp kitchen cloth and keep aside for 15 minutes.

For the filling:

Step1.

In a heavy bottom pan/ wok heat 2 tbsp oil in a broad pan. Add asafetida, cumin seeds, , and coarsely ground coriander seeds.

Step 2.

Sauté for half a minute when cumin starts crackling, add finely chopped onions, salt and continue to sauté.

Step 3.

When onions are lightly golden browned, add ginger, garlic, green chilies, red chili powder, and dried mango powder. Mix well and sauté for a few second more,.

Step 4.

Add boiled and coarsely mashed potatoes, and gram flour and finely chopped coriander/cilantro/ dhaiya leaves . Mix well, cook for 2-3 minutes. Switch off the stove.

Step 5.

Remove the onion feeling in a bowl and let it cool to room temperature

Step 6.

Divide the dough in twelve equal portions. Roll out each portion of the dough into a 2½ diameter circle. Place 2-3 tbsp of the onion filling in the centre.

Step 7.

Bring the edges and press gently to close. Pat with hands to flatten the kachori, keeping the sides thin. Prick with a fork.

Step 8.

Repeat the same process with remaining portions of the dough.

Step 9.

Heat oil in a deep heavy bottom pan/ wok deep-fry the kachoris on high heat till golden. Drain on an absorbent kitchen napkin and serve hot with coriander/ sweet & sour tamarind chutney .

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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Urad Dal Pinni

Dal pinnies.jpg

Urad Dal Pinnies

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

Hi Friends! Urad Dal Pinnies are winter treats. Urad dal, also known as white lentil or black lentil is a kind of bean from Indian dals and mostly used in Southern part of Asia. Urad dal is used as a major ingredient in Indian cuisine for preparing a healthy diet. Urad dal has protein, fat, and carbohydrates which is required by the body. This dal is one of the richest sources of proteins and Vitamin B.

Cuisine: India, North Indian

Prep time:  15 minutes

Cook time:  45 minutes

Makes: 20 pinnies

Ingredients:

  • 1 tea cup Urad dal / black gram husked
  • 50 gms. Semolina
  • 1 1/4 tea cup Sugar
  • 200 gms Khoa/Mawa
  • 1 Tea cup clarified butter/Ghee
  • 6 Cardamom s, powder ed
  • 2 tbsp Tragacanth gum or Gond katira
  • 15 Cashew nuts, slivered
  • 15 Almonds , slivered

Method:

Step 1.

Clean and wash the Urad dal / black gram husked well. Soak the dal /lentil in water over night or at least 3-4 hours.

Step 2.         

 In a blender take the soaked dal ,with very little water grind it into a fine paste. Remove the ground dal to a bowl.

Step 3.

In a bowl cut the cashews, almonds into tiny pieces. Keep aside.

Step 4.

In a pan heat some clarified butter /ghee, add semolina and fry it for a minute. Add ground urad dal to the pan and fry the mixture, stirring constantly on medium flame until it gets golden brown in color, clarified butter /ghee starts separating from it. Remove the fried Dal mix in a bowl.

Step 5.

using a grater , grate the khoya / mawa.  Take a pan and on medium flame, stirring constantly cook it till it gets light golden brown in color. Remove into a bowl and keep aside.

Step 6.

In a pan heat two table spoons clarified butter/ ghee and when the ghee is hot, add the Tragacanth gum or Gond katira into it and fry on low flame stirring constantly. Fry until Tragacanth gum or Gond katira, puffs up and gets little brown in color. Take out the fried Tragacanth gum or Gond katira in a bowl. Allow it to cool to room temperature and powder it coarsely in a mortar. Keep aside.

Step 7.

Now fry the cut cashew and almonds in rest of the ghee until they get little golden brown in color. Allow it to cool and keep aside.

Step 8.

In a pan take sugar and add 2/3 cup of water , cook sugar will dissolve. Cook  the syrup to a thick consistency for 3-4 minutes. To check if syrup is ready, take a drop of syrup in a bowl, take it between your thumb and finger and stretch apart. It should 1 long thread and is thick in texture. The syrup is ready. Switch off the stove, sugar syrup is ready.

 Step 9.

 When the syrup is slightly cool, add fried dal , roasted cashews, almonds and Tragacanth gum or Gond katira podered and then fried khoa/ mawa, powdered cardamom and mix all the ingredients well.

 Step 10.

When he mixture cools down a little, or when it can be handle with hands, for making pinnies . Take a small portion of the mixture, and roll into round shape one by one and  start placing  the pinnies on a tray prepare pinnies from rest of the mixture. Now press these ladoos in a rectangular or any other desired shape. Garnish each pinnie with slivered almonds .Serve this delicious urad dal pinni this winter after dinner!

Note:

Cool and store pinnies in an airtight container for up to a month.

Health Benefits of Urad Dal:

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

Nick’s kitchen medical Disclaimer:

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

Shahi Tukda

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

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

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Level of Cooking: Easy

Serves 4

Ingredients:

For the rabdi:

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

For the shahi tukda:

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

Method:

For the Topping:

Step 1.

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

Step 2.

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

For the shahi tukda:

Step 1.

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

Step 2.

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

Step 3.

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

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

 

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Panjiri Prasad

Dhaniya pangiri1Panjiri Prasad

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

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

Ingredients :

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

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

 

Health benefits of coriander seeds:

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

Selection and storage:

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

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

Culinary uses:

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

Here are some serving methods:

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

 

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Sukhe aloo / dry potato curry

sukha alooSukhe aloo / dry potatoes curry

Sukhe aloo / dry potao curry

Hi friends,

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

 

 Prep Time : 20 minutes

Cook time : 7-10 minutes

Serve : 4

Level Of Cooking : Easy

Cuisine :Indian

Course : Main

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Health benefits of potatoes :

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

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

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

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

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

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

Curd rice/yogurt rice

curd ricecurd rice ng.JPG

 

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

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

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

 

Preparation time: 10 minutes

Cooking  time: 20 minutes

course: main

Cuisine: South Indian

Serves: 2

Ingredients :

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

for seasoning:

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

Method:

Step 1.

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

Step 2.

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

 Step 3.           

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

Step 4.

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

Step 5.

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

Step 6.

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

Health benefits of having curd rice:

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

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

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

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

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

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

It increases immunity and the defense mechanism of the body.

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Almond sharbat

almond sharbat.JPGAlmond sharbat

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

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

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

Ingredients :

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

9 Evidence-Based Health Benefits of Almonds:

By Joe Leech, Dietitian

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

  1. Almonds Deliver a Massive Amount of Nutrients

Almonds boast an incredibly impressive nutrient profile.

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

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

2. Almonds Are Loaded With Antioxidants

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

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

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

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

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

4. Almonds Can Assist With Blood Sugar Control

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

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

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

5. Magnesium Also Has Benefits For Blood Pressure Levels

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

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

6. Almonds Can Lower Cholesterol Levels

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

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

7Almonds Prevent Harmful Oxidation of LDL Cholesterol

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

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

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

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

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

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

9. Almonds Are Incredibly Effective For Weight Loss

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

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Aam papad / Mango jelly

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

choliya kebabs

Cholia/ dried green chikpeas kebabs

What are Green Chickpeas?

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

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

Preparation time:  overnight soaking and 20 minutes

Cooking time: 20-25 minutes

Course: Healthy snacks, appetizers

Servings: 4-6

Ingredients:

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

For garnishing:

1 medium size onion, cut into rings.

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

Peel wash and cut the onions fine, keep aside.

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

or

Step 9.

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

Step 10.

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

Step 11.

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

Step 12.

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

Note:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Sago pudding / Sabudana Kheer

sago kheer.JPGSago / tapioca pearls pudding / Sabudana Kheer

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

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

Prep Time : 25 minutes

Cook time : 30-40 minutes

Cuisine : Indian

Course : Desserts

Level Of Cooking : easy

Serve : 4

Ingredients

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

Method

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Health benefits of sago /Tapioca pearls / sabudana

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

Improves bone health

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Red beans / Rajma with yogurt

Red beans with Yogurt.JPGRed beans / Rajma with yogurt

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

Preparation Time : Soaking overnight

Cooking time : 40 minutes + 20 minutes

Servings : 4

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

Cuisine: Indian

Course: Main

Level Of Cooking: Easy

Ingredients:

 

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

Method:

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.


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

Step 7.

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

Note:

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

Health Benefits:

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

Lower Your Heart Attack Risk

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

Kidney Beans Give You Energy to Burn While Stabilizing Blood Sugar

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

Iron for Energy

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

Maintain Your Memory with Thiamin (Vitamin B1)

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

Manganese for Energy Production and Antioxidant Defense

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

Protein Power Plus

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

How to Select and Store

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

 

Lal Chaulai sabzi / Red Amaranth

Lal Chaulai sabzi / Red AmaranthRed Chaulai G

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

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

Prep Time:10 minutes

Cook Time :20 minutes

Recipe cook time : 25 minutes

Course : Main

Cuisine : Indian, Uttar Pradesh

Serves : 4

Ingredients

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

 What are the health benefits of amaranth leaves?

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

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

Nick’s kitchen medical Disclaimer:

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

 

Ivygourd/Kundru Sabzi

Kundru Aloo NG.jpg

Kundru ki sabzi

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

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

 History of Ivy Gourd / Kundru:

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

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

  Prep time-15 minutes

Cooking time-25 minutes

Difficulty level-Easy

Cuisine-Indian

Course– Main

serve-4

Ingredients:

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

Method :

 Step 1.

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

Step 2.

 Similarly cut the Potatoes and Onion in length. Keep aside

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

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

Culinary Usage:

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

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

Health benefits of Ivy Gourd:

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

  1. Possesses laxative characteristics

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

  1. Normalize blood sugar level

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

  1. Healing certain diseases

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

  1. Ivy Gourd as Health Food

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

 

Stir fry Cabbage

Cabbage stir fry.jpg Stir fry Cabbage

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

Preparation Time : 10 minutes

Cooking time : 15 minutes

Cuisine: Indian

Course: Main

Level Of Cooking: Easy

Serves: 4

Ingredients:

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

Method:

 Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

 

Health benefits of Cabbage:

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Bondas

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

Ingredients:

For Bonda

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

Method:

For Batter

Step 1.

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

For Bonda

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

 Good points:

Low in cholesterol

High in selenium

High in thiamin

High in vitamin A

Nick’s kitchen medical Disclaimer:

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

 

Red beans Galouti Kebabs

Red beans Kebabs.jpg

Red Bean /Kidney bean /Rajma Kebabs

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

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

What are kebabs ?

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

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

Prep time : Overnight soaking

Cook time : 25 + 20 minutes

Cuisine : Indian, Utter Pradesh

Course: Appetizers

Serves : 4

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

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

Step 6.

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

The health benefits of red kidney beans:

Prevents diabetes

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

Lowers cholesterol levels

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

Prevents hypertension 

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

Helps lose weight

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

Strengthens the immune system

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

Bathua Paratha

Bathu paratha G.jpg

Bathua Paratha /Chenopodium flat bread

Bathua /Chenopodium album has an earthy, mineral-rich, astringent salty taste comparable to spinach. Bathua / Chenopodium album is readily available during India’s winter months at elevations up to 4,700 meters. Some sources, such as the “Handbook on Herbs Cultivation and Processing,” also list the plant as a summer crop in irrigated areas.

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

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

Ingredients:                            

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

 Step 4.

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

Step 5.

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

Step 6

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

Step 7.

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

Step 8.

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

Step 9.

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

Health benefits of Bathua/ Chenopodium album:

Health Benefits Of Chenopodium Album-Pappukura

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

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

Nick’s kitchen medical Disclaimer:

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

 

Mixed Veggies stir fry

Aloo mattar gajar.jpg

Mixed Veggies stir fry

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

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

Prep time: 10 minutes

Cook time: 10-15 minutes

Course : Main

Cuisine: North Indian

 Serves: 4

Ingredients:

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Notes:

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

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

Health benefits of vegetables :

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

Do frozen vegetables have nutrients?

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

Nick’s kitchen medical Disclaimer:

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

 

 

 

Rasam / Spicy Soup

Rasam with Dal.jpg

Rasam / Spicy Soup

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

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

Ingredients

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

2 tsp Rasam powder, I used MTR Rasam powder

OR

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

Tempering :

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

Method:

Step 1.

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

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

Step 3.

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

Step 4.

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

Step 5.

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

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

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

Health benefits of rasam:

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

  1. Prevents constipation

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

  1. Has antioxidative action

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

  1. Good for convalescing patients

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

  1. Good for pregnant women

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

  1. Good for introducing baby to solid food

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

  1. Rich in vitamins

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

  1. Contains a wealth of minerals

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

  1. Helps lose weight

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

  1. Helps keep cancer at bay

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

  1. Encourages digestion

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

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

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

Nick’s kitchen medical Disclaimer:

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

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Moong Dal Dosa

Moong dal Dosa.jpg

Moong Dal Dosa  / Green gram pancake

   Hindi Name: Dhuli Moong

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

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

Prep time: 2-3 hours or Soaking overnight

Cook time: 5 minutes

Course: Breakfast

Cuisine: Indian

Serves: 4

Makes: 6-8 Dosas

Ingredients :

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

Dosa, Dos and Don’ts for best results:

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

 Nutritional Profile:

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

Dietary Fiber Content

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

Vitamins and Minerals

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

Cooking Moong Dhal

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

 

 

                     

 

Green Garlic Chutney

Green Garlic chutneyGreen Garlic Chutney /Sauce

What is Green garlic ?

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

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

Preparation Time: 5 minutes

Ingredients:

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

Method :

Step 1.

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

Step2.

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

Step3.

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

Step 4.

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

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

Listed below are some benefits of Green garlic :

1. Boosts immune system:

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

2. Antibiotic:

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

3. Rich in iron:

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

4. Good for heart:

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

5. Fights gastro-intestinal infections:

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

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

Nick’s kitchen medical Disclaimer:

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

 

kohlrabi Pickle

Ganth Gobhi pickle

kohlrabi /Knol Khol/Ganth Gobi Pickle Photo curtsy Mrs. Paramita Mehta

kohlrabi /Knol Khol/Ganth Gobi Pickle Recipe is contributed by Mrs. Usha Mehta.

Description:
Knol khol is one of the lesser known vegetables. It is known by many different names, like Navalkol. Ganth Gobi etc. But it is most commonly known as Kohlrabi.

Knol khol, or kohlrabi as it is better known as, has North-European origins. It has thence spread all over the world, including in South Asian countries. It is very widely used in the Northern state of Kashmir in India. It is also used popularly in many other states in this country.

The kohlrabi is quite similar in looks to that of a cabbage. It is greenish in color, with white patches. It is big and round. The main difference with the cabbage is that there are no leaves covering this vegetable. There may be some light green colored extrusions which are mostly shoots.

It is sometimes also called the German Turnip because of its stout and tuber like structure. It belongs to the brassica family, which also contains the cabbage and brussels sprouts. It is one of those few vegetables which originated in Europe. Kohlrabi (or Brassica oleracea) is a perennial plant as it is grown all throughout the year. It has a very cool and succulent stem, which can be consumed.

Ingredients:

  • 1 kg Kholrabi /Knol khol /Ganth Gobi
  • 2 1/2 tbsp Salt
  • 1 tbsp Red chilli powder
  • 1/2 tsp turmeric powder
  • 2 tbsp Mustard [rai] seeds, coarsely ground
  • 1/2 cup Mustard oil

For Parboiling the kohlrabi :

  • 1 1/2 liter water
  • 1 1/2 tbsp salt

Method:

Step 1.

Wash the Kholrabi / knol khol /ganth gobi thoroughly.Remove the leaves and lightly clean the outer surface of each Kholrabi /Knol khol /Ganth Gobi with lukewarm water , without peeling the gobi cut into 1/2 cm thick even slices. Cut each slice in two halves.

Step 2.

In a deep pan take  1 1/2 liters of water ,add 1 1/2 tbsp of salt. Place the pan covered  on high flame. when water starts boiling put all the slices of Kholrabi /Knol khol /Ganth Gobi in the boiling water.

Step 3.

Let the pieces boil for a minute or two, switch off the stove. Strain the slices with the help of a strainer. Cover the strainer with a muslin cloth and leave it over night.

Step 4.

In a mixing bowl take mustard oil, 2 1/2 tbsp salt, red chili powder,turmeric powder and ground mustard powder. Mix all these ingredients well add par boiled Kholrabi /Knol khol /GanthGobi slices .Mix gently, ensuring the Kholrabi /Knol khol /GanthGobi slices are well coated with the spice mix.

Step 5.

Take a dry glass jar/ porcelain jar and fill in these masala / spice coated Kholrabi /Knol khol /GanthGobi pieces. Cover the mouth of the jar with a muslin cloth and keep it in the direct sunlight.

Step 6.

Keep in the sun for two to three days. The jar contents should be shaken or mixed well every day. The pickle is ready in three- four days. Serve with rice pilaf or Indian breads and curry of choice.

Note:

  • Whether you’re using organic or mass-produced veggies Wash the vegetables by  scrubbing the vegetables under lukewarm water .
  • While  cutting any vegetables for boiling,take care to cut the vegetables in to small even sized pieces . The smaller even sized pieces cook faster and nutrient loss is less
  • Always cut the vegetables just before you’re ready to boil them,the vegetables remain fresh.
  • Intensity of sunlight can speed up or slow down the process of pickle getting ready.

Medicinal benefits of Kholrabi /Knol khol /Ganth Gobi:
Kohlrabi has a rich content of nutrients and vitamins. Its nutrient content is summarized below:

  1. It has a rich content of anti-oxidants. This helps a great deal to fight cancer.
  2. It has a high content of dietary fiber. This helps in the smooth and effective functioning of your digestive system. It also cleanses your body.
  3. It makes the immune system of your body stronger, by stimulating certain enzymes which makes your immune system stronger, due to the presence of compounds in it like isothiocyanates and sulphoraphanes.
  4. It helps in curing diabetes. You should have a cup of an aqueous extract of this vegetable every morning if you are a diabetic patient.
  5. It has negligible amount of fats and calories, and has 0% cholesterol. Thus, it is very good for obese patients and those who are trying to slim down.
  6. It has a rich content of beta-carotene (rich source of Vitamin A), Vitamin C and Vitamin E. It contains ascorbic acid, which is a rich source of Vitamin C, and is also an anti-oxidant. It helps to kill harmful radicals in your body, thus fighting cancer. It is especially effective in curing colon cancer.Nutritional and dietary information
    Kohlrabi is rich in nutrients. Its nutrient content is summarized below:

    1. Vital vitamins for the human body, like Vitamin A, Vitamin C, Vitamin K, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 ( Niacin), Vitamin B5 (Pantothenic acid). It is also rich in folate.
    2. Protein and dietary fiber.
    3. It has a low content of fats and almost 0% cholesterol.
    4. It contains beta-carotene, which is a rich source of Vitamin A.
    5. It is rich in minerals and electrolytes like Potassium, Sodium, Calcium, Copper, Iron, Magnesium, Manganese, Phosphorous, Zinc and Selenium.

Ref. http://www.spiceflair.com/know-about-knol-khol/

Nick’s kitchen medical Disclaimer:

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

 

Baby Potatoes

 

Fried Baby PotatoesBaby potatoes

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

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

Prep time: 5 minutes

Total Cook time: 20 minutes

Serves: 4
Cuisine: Indian

Category: Side dish

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Note:

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Chickpea Pilaf / Chole biryani

Chickpea Pilaf / Chole biryani

chana pulao.jpg

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

Cooking time: 20 minutes approx.

Cuisine: Indian , North Indian

Course : main

Serves: 4

Ingredients:

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

  Method:

Step 1.

Wash the rice well and soak it for 15 minutes.

Step 2.

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

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

Step 3.

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

Step 4.

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

Step 5.

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

Note:

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

HEALTH BENEFITS:

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

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

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

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

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

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

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

 

Nick’s kitchen medical Disclaimer:

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

 

Matar/Green peas Puri

 

Mater puri.jpg

Matar ki Puri /Green peas stuffed Indian fried bread

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

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

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

Recipe contributed by Mrs. Usha Mehta

Cuisine : Indian, North Indian

Course : Breakfast,Breads

Prep Time : 11-15 minutes

Cook time : 10-15 minutes

Serve : 4

Level Of Cooking : Easy

Ingredients

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

 Step 5.

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

 Step 6.

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

 

Health benefits of green peas:

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

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

Nick’s kitchen medical Disclaimer:

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

 

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Arbi Fry

Arbi Fry NG.jpg

Arbi /Colocasia/ Taro Fry

 

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

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

Scientific name: Colocasia esculenta (L.) schott.

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

Prep time: 10 minutes

Total Cook time: 30 minutes

Cuisine: Indian, North Indian

Serves: 4

 Ingredients:

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

Method :

 Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Note:

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

Health benefits of Arbi /Colocasia/ Taro:

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

 

 

 

 

 

 

 

 

 

Til/sesame Gud laddoos

til_laddooTil/sesame Gud laddoos

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

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

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

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

Step 6.

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

Health benefits of sesame seeds:

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Kheer/Indian rice pudding

Kheer rice NG

Kheer native names Payasam, payasa, ksheeram, fereni

Place of Origin: South Asia

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

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

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

Prep Time : 30 minutes

Cook time : 45 minutes approx.

Serve : 6

Level Of Cooking : Medium

Cuisine: Indian

Course: Desserts

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Note:

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

 

Nick’s kitchen medical Disclaimer:

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

Methi Aloo

Methi Aloo NG

Methi Aloo /Potatoes with Fenugreek Leaves

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

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

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Serves : 4

Cuisine : Indian

Course : Main

Ingredients

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

 Method:

Step 1.

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

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

Step 3.

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

Step 4.

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

Step 5.            

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

Nutritional Benefits Of Fenugreek Leaves:

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

Sesame Delicacy / Til Laddoos

IMG_3838.jpgSesame Delicacy / Til khoyaLaddoos

 

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

Sesame Delicacy / Til Khoya Ladoo

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

Preparation time : 5 minutes

Cooking time : 10 minutes

Level of cooking : Easy

Cuisine : Indian

Category : Indian Desserts

Makes : 15 Laddoos

Ingredients :

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

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

Step 5.

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

Step 6.

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

Note:

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

How to Select and Store

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

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

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

Health Benefits of Sesame seeds:

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

Rich In Beneficial Minerals

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

How to Enjoy

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

Nick’s kitchen medical Disclaimer:

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

 

 

Sarson ki bhurji

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.

Litti-Chokha

Littis   Chokha 1

Litti-Chokha

Hi friends! Cuisine from Bihar is definitely delicious, mouth-watering. Today’s recipe for you is a dish, baked from wheat flour dough that is stuffed with a mixture of roasted gram flour and spices, called Litti and served with Chokha (roasted and mashed brinjal/ aubergines/ egg plant and potatoes) is a food for all occasions in Bihar. “Litti- Chokha” is a traditional dish of Bihar and Jharkhad. It can be served as an evening snack too. One of the winter delights! It can be prepared round the year but tastes amazing during winter. Easy to make and scrumptious, check out right away!

Litti

Cooking Time: 15-20 minutes

Servings: 12

Preparation Time: 15-20 minutes

Category: Main course

Cuisine : India, Bihar, Jharkhand, Eastern Uttar Pradesh

Ingredients:

For Litti Dough:

  • 2 cups Wheat flour/Atta
  • 1 tsp Onion seeds / Kalonji /Nigella sativa
  • 1 tsp Carom seeds / AjwainKalonji
  • 1 level tsp Salt / or to taste

For Litti Filling/stuffing:

  • 1 cup Sattu
  • 1 flake Garlic, finely chopped
  • 1 tbsp Cilantro /Coriander leaves , finely chopped
  • 1 tsp Ginger finely grated
  • 1 green chili, finely chopped
  • 2 tsp Lemon juice
  • 1/2 tsp Salt / or to taste

Method:

to make filling / Stuffing for Litti

Step 1.

In a mixing bowl take Sattu, salt ,chopped garlic, Cilantro /Coriander leaves , green chili, ginger and lemon juice mix all the ingredients. Add required amount of water to make the mixture damp and easy to fill. Keep aside.

to make dough for Litti :

Step 2.

In a mixing bowl take the flour add the Onion seeds / Kalonji /Nigella sativa, carom seeds / Ajwain and salt. Mix the ingredients well and add gradually water to knead the mix in to a soft dough.

Step 3.

Divide the dough into twelve equal portions. Take each portion of dough at a time roll it into a ball between your palms. Press the rounded dough between your palms , so that the dough spread into two inch thick flat and round surface.

Step 4.

Stuff 2 tsp of filling in the center of each flattened portion of the dough, and bring the ages of the flattened dough together to close gently so that filling of the Litti is intact.

Step 5.
When all the Littis are ready , we can either bake in a preheated oven at 180C or roast on wood charcoal.

OR

Step 6.

Take a pressure cooker, grease the cooker with one tablespoon of ghee. Place the pressure cooker on medium high flame . (and remove the whistle from the lid and keep it aside). When the cooker becomes hot, put the Littis or the stuffed round balls of dough one by one in the cooker. Making sure to keep only that many Littis as are in one line or in one layer only and are not on top of each other.

Step 7.

Place the lid on the cooker and close it. Let Littis cook on low flame for 15 -20 minutes. Make sure that you shake the cooker well gently with hands without removing the lid every two -three minutes.  The cooker can be rotated sideways and turned upside down gently ( see that cooker lid is tightly closed). This process will help in cooking the Littis from all the sides properly.

Step 8.

OR Bake/Roast till all sides are golden and light brown spots come on the surface of the litti. In case baking / roasting not possible use Step 6 for equally good results.

Step 7.

When all Littis are cooked, dip in pure ghee or melted butter and serve with Chokha and green chutney of coriander/ cilantro.

Note: In this recipe with step 6,7

  • Littis are cooked with no ghee.
  • Lttis can be cooked faster.
  • No oven required.
  • Multi-grain wheat flour can be used to make healthy and equally delicious litties.
  • Roasted gram flour can be used instead of Sattu.

Chokha

Cooking Time: 10-15 minutes

Servings: 6

Preparation Time: 10-15 minutes

Category: Main course

Cuisine : India, Bihar, Jharkhand, Eastern Uttar Pradesh

Ingredients

  • 1 medium size brinjal/ aubergine /egg plant, roasted ( to provide 1 cup mashed brinjal/ aubergine /egg plant)
  • 3 medium size tomatoes, roasted (to provide 2/3  cup tomato puree )
  • 2 medium size potatoes, boiled and mashed (to provide 1 cup mashed potatoes)
  • 1/2 cup mustard oil
  • 1/2 tsp red chili powder
  • 1/2 tsp turmeric powder
  • 1 onion, chopped
  • 2 green chilies, finely chopped
  • 2 tsp lime juice /1 small size lime juice
  • 1 bunch of fresh coriander
  • 1/2 tsp Salt/ or to taste

Method:

Step 1.

Take the brinjal/ aubergine /egg plant, coat the entire surface of it with a tsp of mustard oil. Roast the oil coated brinjal , rotate it to cook properly on a medium flame till well cooked from all sides and the skin has charred completely. Switch off the stove and soak the roasted brinjal/ aubergine /egg plant in water. When cool, peel and mash. Keep aside.

Step 2.

Similarly roast the tomatoes on high flame. Peel and puree the charred tomatoes.

Step3.

On a high flame place a heavy bottom pan / wok / kadahi and put mustard oil in it and heat till mustard oil is smoked out. Reduce the heat to low flame and fry this puree (from step 3)in the oil for 8-10 minutes till the puree is well fried and turns a deep red.
Step 4.

Peel and mash the boiled potatoes , add the mashed potatoes and mashed brinjal/ aubergine /egg plant into the kadai and mix well till well blended.

Step 5.
Into the mixture add the red chili powder, turmeric and salt finely chopped green chilies and cook on a low flame, stirring constantly. Add chopped onions and mix well and switch off the stove.

Step 6.

Serve hot after sprinkling the lime juice, garnish with fresh coriander.

Litti-Chokha is a great health food.

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.

Masala Kamal Kakri/ Lotus stem

Kamal kakadi masala 1Masala Kamal Kakri/ Lotus stem

Lotus Stem. Hindi Name: Bhein or Kamal Kakri. Also known as lotus root it is a root vegetable from India and China, used widely in Indian, Chinese and Japanese food. They are the edible parts of the lotus flower which is found under water. It is usually crunchy and is fairly sweet and has a flavor like water chestnut

Crunchy, delicate flavored, lotus root is an edible rhizome (root) of lotus plant. Almost all the parts of the plant: root, young flower stalks, and seeds are being used in the cuisine.

Lotus is herbaceous, perennial aquatic plant belonging to Nelumbonaceae family. Scientific name: Nelumbo nucifera. It is popular as renkon in the Japan. Since centuries, lotus has held high esteem in the far East regions, especially in Chinese and Japanese cultures.Also known as lotus root it is a root vegetable from India.It is usually crunchy and  has a flavor like water chestnut. It has a delicate flavor.

Hi friends!  Here is delicious , easy , never failing recipe of mine with thinly sliced Lotus stem cooked in a variety of masalas. You will like to have this dish on your menu regularly.

Ingredients:
    • 200 gm lotus stems
    • 1 tsp ginger, finely grated
    • 1 tsp cumin seeds
    • 2 tsp coriander seeds
    • 1 tsp cumin seeds
    • 1/4 tsp asafetida
    • 1/2 tsp chili powder
    • 2 tsp Amchoor /dry mango powder
    • 1/2 tsp garam masala
    • 1/2 cup yoghurt 1/2 tsp salt or /Salt to taste
    • 2 tbsp Olive oil or any other cooking oil
    • 2 tsp Cilantro /coriander leaves, finely chopped

Method :

Step 1.

Lightly peel / scrape off the outer layer of the lotus stems and wash well as they are generally caked with dry mud.

Step 2.

Cut the stems into diagonal, 1/4 cm thick slices. Keep aside

Step 3.

In a pressure cooker take one cup water and add the sliced lotus stems. Close the lid and place the cooker on high flame. The moment full pressure is formed reduce the heat to low flame. After fifteen minutes switch off the stove. when cooker cools to room temperature, open the lid and take out the lotus stem slices in a bowl.

( If there is no pressure cooker available, boil in 5-6 cups of water simmer till tender. Takes about 30-45 minutes. Drain and cool. )

Step 4.
In a grinder take ginger grated, 1 tsp cumin seed and two tsp coriander powder, add quarter cup of water. Grind the ingredients to a fine paste. Keep aside.

Step 5.

Take heavy bottom pan/ wok / kadahi add oil to it when it is little hot add asafetida to it. when asafetida is light pink in colour, add cumin seeds.
Step 6.

When cumin starts crackling add the ground ingredients (step 4), fry for few seconds. Add the steamed / cooked Lotus stem slices (step 3), amchoor / dry mango powder to the mixture, and stir well.

Step 7.

Add the whisked yoghurt and the garam masala powder cook over high flame, bring it to boil , reduce the heat and cook for ten minutes on low flame, gravy thickens. Switch off the stove.

Step 8.

Serve hot, garnished with finely chopped fresh coriander leaves with any Indian bread of choice.

Health benefits of Lotus root:

Lotus stem is very healthy being a great source of dietary fiber. It contains minerals like copper, iron, zinc, magnesium and manganese. It boosts the production of red blood cells. It has a high content of vitamin C which helps to protect our body from scurvy and increases immunity.

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

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

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.

Shakar-para

shakerpareShakar-para

Home made Shakar-paras  a treat, Yummy!

Hi  friends ! Here is an easy  recipe to make delicious Shakar-paras today. Taste is medium sweet, crispy yet melt in your mouth! Traditionally served as a snack to guests during janmashtami Diwali but excellent snack to be had throughout the year . Shakar-paras are prepared in two ways.  In one recipe sugar or jaggery is kneaded in the dough of  shakar-paras and in the second recipe shakar-paras are sugar or jaggery coated later. In my this recipe I have made Shakar-paras with sugar kneaded in the dough. As you will see it is very easy to make sweet.

Preparation time : 30 minutes

Time for frying: 20 minutes

Cuisine: Indian, Maharashtra, Gujarat, Karnataka

Course: snacks

Serves : 6

Ingredients :

  • 2 1/2 cups All purpose Flour /Maida
  • 1/4 cup rice flour
  • 1/4 cup Chick pea flour / Besan
  • 1/2 cup Ghee
  • 3 tbsp fresh Cream / Malai from boiled and cooled milk
  • 1 cup Sugar
  • 1/2 cup Milk
  • 1 1/2 tbsp sesame seeds / Til
  • Oil – for frying

Method:

Step 1.

Sift flours, powder the sugar finely in a grinder, keep aside.

Step 2.

In a mixing bowl take all purpose Flour /Maida , Grind sugar finely, rice flour, Chick pea flour / bengal gram flour /besan, mix well and add ghee, fresh Cream / Malai from boiled and cooled milk and powdered sugar ,cream mix and rub in very well.

Step 3.

Add sesame seeds / Til Knead a soft firm dough by adding milk very slowly as required . Cover and keep aside the dough for 30 minutes.

Step 4.

Divide the dough into four equal portions. Roll out each portion into a 1/4 ” thick flat round circle.

Step 5.

Cut the rolled dough circles into diamond shaped Shakarparas with a knife . keep in a greased tray for frying.

Step 6.

Heat oil in kadahi /wok or a deep heavy bottom pan, put cut diamond shaped Shakar-paras in hot oil. After putting the shaker-paras in hot oil reduce the heat to medium low flame. Fry till they turn light golden brown, turning regularly.

Step 7.

Remove the fried Shakar-paras on a tray lined with paper kitchen towel to drain excessive oil.

Step 8.

When all the Shakar-paras are fried, cool and store them in an air tight container.

Note:

Very hot oil while frying will cook the shakar-para from outside but will not be cooked properly inside.

It is rich in carbohydrates, making it an instant source of energy.

Shelf life: It has a long shelf-life. Once it cools completely, store in airtight container , will stay good for weeks.

Nick’s kitchen medical Disclaimer:

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

Baghare baingan / spice stuffed baby brinjals

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.

 

Green Peas Pilaf/ Matar Pulav

Rice pilaf with peas

Green Peas Pilaf/ Matar Pulav

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

Cooking time: 20 minutes approx.

Cuisine: Indian , North Indian

Course : main

Serves: 4

Ingredients:

  • 250 gms uncooked long grain rice/ Basmati rice in India
  • 225 gms onions, chopped thin lengthwise
  • 2  cups / 200 gms shelled green peas / fresh or forzen
  • 1  Cumin seed / Jeera
  • 1 black cardamom/badi elaichi
  • 2 small green cardamom/hari elaichi or choti elaichi
  • 1/2 tsp black pepper powder
  • 1″ cinnamon stick / 1/4 tsp cinnamon powder
  • 1/2 tsp gram masala
  • 4  tbsp olive oil / any cooking medium
  • 600 ml water
  • 2 level tsp salt /  or salt to taste

Method :

Step 1.

Wash the rice well and soak it for 15 minutes.

Step 2.

Shell the peas, keep aside. Cut the onion length wise and keep aside.

Step 3.

Heat oil in a large heavy-bottomed vessel add cumin seed, when starts crackling add black and green cardamoms, and cinnamon. Fry for a few seconds.

Step 4.

Add chopped onions and fry on medium heat for few  minutes till the onions are light golden brown.

Step 5.

Add to the above seasoning rice, green peas, water and salt, gram masala. Mix well and bring to boil on high heat. Once starts boiling, reduce heat and cook covered on low flame for 15-20  minutes or till all water evaporates and rice is well cooked.

Step 6.

Serve hot garnished with black pepper powder with bottle gourd raita or Indian curries of your choice!

Basmati rice is a healthy ‘supergrain’:

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

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

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

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

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

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.

Moong Dosa /Pesarattu

Dosa MoongMoong Dosa /Pesarattu

Prep time: Soaking overnight

Cook time: 5-6 minutes

Course: Breakfast

Cuisine: Indian, Andhra Pradesh

Serves: 4

Makes: 6-8 Dosas

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

Ingredients:       

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

Method:

Step 1.

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

Step 2.

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

Step 3.

Add the rice flour to the batter and mix well.

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

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

Dosa, Dos and Don’ts for best results:

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

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

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

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

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

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

It’s Amazing for Skin:

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

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

Nick’s kitchen medical Disclaimer:

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

Tori Delicious

Tori Delicious 1 Tori Delicious

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

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

Preparation time: 30 minutes

Cooking time: 45 minutes (slow fire cooking)

Cuisine : Indian, North Indian

Course: Main, Vegetables

Serves: 4

Ingredients:

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

Method:

 Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

 Step 5.

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

Step 6.

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

 Step 7.

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

Smooth or Sponge gourd:

Health Benefits of Zucchini/Smooth or Sponge gourd:

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

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

Nick’s kitchen medical Disclaimer:

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

Instant Moong Dal

Panch DalInstant Moong Dal

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

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

 Recipe cook time: 5 -7 minutes

Course: Main

Serves: 4

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

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

Health benefits of Moong dal/ green gram husked:

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

Nick’s kitchen medical Disclaimer:

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

Kamal Kakdi /Lotus stem Koftas/ dumplings

lotus root            Kamal Kakadi Kofte 2

Kamal Kakdi /Lotus stem Koftas/ dumplings

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

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

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

Kamal Kakdi /Lotus root Kofte/ dumplings

Cooking time : 20-25 minutes

Servings : 4

Cuisine: Indian

Course: Main Course-Veg

Level Of Cooking: Easy

Ingredients:

For koftas / dumplings

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

For Gravy

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

Method :

For lotus stems/ kamal kakdi koftas or dumplings:

Step 1.

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

Step 2.

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

Step 3.

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

For Gravy

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

Step 9.

Serve hot garnishing with finely chopped coriander/ cilantro.

Health benefits of Lotus root:

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

Selection and storage

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

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

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

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