North Indian cuisine

Bajra / Millet Roti

~ saanjhachullha ~ 1 Comment

Bajra Roti

Bajra / Millet roti or bajra bhakri

Bajra / Millet roti or bajra bhakri is gluten free flat Indian bread made from millet / bajra flour.

Prep time: 5 minutes

Cook time: 3 minutes

Cuisine: Indian

Course: Bread

Serves: 6 small flat rotes / breads

Ingredients:

  • 2 cups bajra /millet flour
  • 1/2 tsp red chili powder
  • 1 level tsp salt or / as per taste
  • 1 tsp cumin seed, roasted and powdered
  • 2 tbsp coriander leaves, finely chopped
  • 1 onion, medium size, finely chopped
  • 1 cup hot water
  • some bajra / millet flour for dusting
  • Olive oil / pure ghee for frying rotes

Method:

Step 1.

In a pan heat the water and keep aside.

Step 2.

In a mixing bowl, take the bajra / millet flour add salt, red chili powder, cumin seed powder, onions and coriander leaves. With the hot water knead the mixture into a smooth ,soft dough.

Step 3.

Divide the dough into six equal portions. Dust with flour the rolling board and roll each portion into 3″ disc/ roti/ flat bread.

Step 4.

Heat a griddle / tava on a medium flame, carefully transfer each rolled disc/ roti/ flat bread disc on to the hot tava / griddle.

Step 5.

Cook one side of the roti, flip and cook the other side. Put some ghee on the disc/ roti/ flat bread and fry slowly then flip a couple of times and cook till golden brown spots appear on both sides of the disc/ roti/ flat bread and it is well cooked. (fry the bajra rotis like parathas)

Step 6.

Fry all the disc/ roti/ flat bread one by one and stack all the rotis in a small bread basket or a casserole. Serve bajra roti / disc/ flat bread hot with a stuffed brinjals/ egg plants/ aubergines as side dish and dhaba dal (Sabut urad/ black gram whole with Bengal gram dal/ chana dal).

Health Benefits of Millet:

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

Heart-Protective Properties

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

Development and Repair of Body Tissue

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

Millet and Other Whole Grains Substantially Lower Type 2 Diabetes Risk

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

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

In this 8-year trial, involving 41,186 particpants of the Black Women’s Health Study, research data confirmed inverse associations between magnesium, calcium and major food sources in relation to type 2 diabetes that had already been reported in predominantly white populations.

Risk of type 2 diabetes was 31% lower in black women who frequently ate whole grains compared to those eating the least of these magnesium-rich foods. When the women’s dietary intake of magnesium intake was considered by itself, a beneficial, but lesser—19%—reduction in risk of type 2 diabetes was found, indicating that whole grains offer special benefits in promoting healthy blood sugar control. Daily consumption of low-fat dairy foods was also helpful, lowering risk of type 2 diabetes by 13%. Enjoy a hearty breakfast and get the benefits of both millet and dairy by serving a hot bowl of millet topped with low-fat milk and your favorite dried fruit, nuts or seeds.

Ads by BlockAndSurfAd Options

Helps Prevent Gallstones

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

Studying the overall fiber intake and types of fiber consumed over a 16 year period by over 69,000 women in the Nurses Health Study, researchers found that those consuming the most fiber overall (both soluble and insoluble) had a 13% lower risk of developing gallstones compared to women consuming the fewest fiber-rich foods.

Those eating the most foods rich in insoluble fiber gained even more protection against gallstones: a 17% lower risk compared to women eating the least. And the protection was dose-related; a 5-gram increase in insoluble fiber intake dropped risk dropped 10%.

How do foods rich in insoluble fiber help prevent gallstones? Researchers think insoluble fiber not only speeds intestinal transit time (how quickly food moves through the intestines), but reduces the secretion of bile acids (excessive amounts contribute to gallstone formation), increases insulin sensitivity and lowers triglycerides (blood fats). Abundant in all whole grains, insoluble fiber is also found in nuts and the edible skin of fruits and vegetables including tomatoes, cucumbers, many squash, apples, berries, and pears. In addition, beans provide insoluble as well as soluble fiber.

Fiber from Whole Grains and Fruit Protective against Breast Cancer

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

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

 

Cauliflower, Peas and Potato Stew

~ saanjhachullha ~ Leave a comment

Cauliflower stew

Cauliflower, peas, potato Stew

 Vegetables usually show health benefits in long run by improving your overall health and keeping the internal systems in perfect condition. The consumption of vegetables takes care of your digestive, excretory, and skeletal system, as well as blood pressure levels. With a diet rich in vegetables, you are being benefited with abundant antioxidants that keep away diseases like cancer, cardiovascular problems and strokes. Moreover, vegetables deliver ample amounts of vitamins, including folate, vitamin A, vitamin K and vitamin B6, as well as carotenoids like beta carotene from carrots, lycopene from tomatoes, zeaxanthin from greens, and lutein from spinach and collard greens. Vegetables also help in keeping your weight under control and promoting healthy skin and hair. There have been innumerable research studies done all over the world that strongly suggest having fresh, green vegetables on a regular basis is far better than going for supplementary tablets to get the wholesome nutrition that you need.

Time: 20 minutes

Course: Main

Cuisine: India, Utter Pradesh

Level: Easy

Serves: 4
Ingredients:

1 medium size potato, boiled, peeled and cubed potatoes

1 cup cauliflower florets, washed

1/2 cup peas

1 medium size onion, finely chopped

1-2 green chillies

6 pods garlic, crushed

1 tsp ginger, finely grated

1 tsp dhania powder,

1/4 tsp black pepper powder

3 cloves, powdered

1″ Cinnamon stick

1/2 tsp jeera powder, jeera roasted and powdered

1 tbsp oil,

2/3 tsp salt or / salt to taste.

Method :

Step 1.

Wash, peel and cube potato. Cook the potato cubes and peas in a pressure cooker with one cup of water. The moment pressure is formed, switch off the stove. Cool the cooker to room temperature, open the lid take out the potato cubes and peas, keep aside.

Step 2.

Mash some green peas and potatoes coarsely. Keep aside.

Step 3.

Heat oil in a wok / kadahi/ sauce pan and add the cumin seeds. When cumin starts crackling, add the finely chopped onions. When onions become translucent add small florets of cauliflowers and potato cubes and peas mix. Stir fry the vegetables on medium flame till the gets pinkish brown in 3-4 minutes add salt.

Step 4.
Add cloves, cinnamon, dhaniya powder, pepper powder, jeera powder and the ginger-garlic-green chili paste to the above mixture. Mix well and fry the mixture on medium flame for few minutes.

Step 5.

Add water to the masala and vegetables. Add 1 1/2 cups of water. Cover and cook on low flame for about 6-8 minutes. The cauliflower florets should be soft but retain their shape .
Step 6.
Serve the stew hot garnished with finely chopped coriander leaves with any Indian bread of your choice and raita.

 

Nutritional Value of Vegetables:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Yam/Jimikand Kebabs

~ saanjhachullha ~ Leave a comment

Yam Kebabs NG 1

What is Yam / elephant yam?

The elephant yam can be described as an edible tuber, which is one of the most widely consumed food crops, mainly in the tropical regions. This tuber is called elephant yam because the plant that it is derived from is quite huge and resembles the foot of an elephant to a great extent. Therefore, some of the other synonyms for the elephant yam are elephant foot yam, sweet yam and elephant bread. The highest consumption of the elephant yam is in Africa, followed by some Asian countries such as India. Although in the United States sweet potatoes are often mistaken for the elephant yam, the two are actually quite different, since they belong to two completely different plant families.

Hi friends!On the health and nutrition front, elephant yams are very high in carbs and are also good sources of proteins and certain vitamins. Elephant yam antioxidants make it a nutritious food to eat. Here is recipe for Yam/Jimikand Kebabs.

Difficulty level : Medium

Cuisine : North Indian

Course: Appetizers / snack

Prep Time : 25 minutes

Cook Time : 15 minutes

Ingredients :

  • 250 gm Yam, cut into tiny cubes
  • 1 cup Bengal gram split and skinned / Chana Dal
  • 2 small size Onions, finely Chopped Onions
  • 3 tbs Corn flour
  • 1/2 tsp Red Chilli Powder
  • 1 tbsp White Vinegar
  • 2 tbsp Cilantro/Coriander , finely chopped
  • 1 tsp Ginger , finely grated
  • 1 tsp Garlic, crushed
  • 1/2 tsp Garam masala
  • ½ tsp Aamchur/Dry Mango Powder
  • ½ tsp Jeera/Cumin Powder
  • 4 tbsp Olive oil
  • 2/3 tsp Salt or / salt to taste

For filling:

  • 100 gms cottage cheese
  • 2 tsp Melon Seeds
  • 4 tbsp pista, coarsely ground
  • 1/2 tsp salt

Method:

Step 1.

Peel and clean Yam / Jimikand, cut into small cubes wash it well.

Step 2.

On a high flame in a pressure cooker put yam with white vinegar and 1 cup of water . Close the lid, when full pressure is formed reduce the heat to low flame and cook for 5 minutes. Switch off the stove and let the pressure cooker cool to room temperature.

Step 3.

Open the lid drain yam and using a colander drain the water and wash the cubes under running water to remove some starch. place it in the food processor and grind into a fine paste. Lightly fry the ground yam in oil for 10 minutes. Switch off the stove and let cool it to room temperature.

Step 4.

On a high flame in a pressure cooker put washed chana dal with 3cups of water . Close the lid, when full pressure is formed reduce the heat to low flame and cook for1 5 minutes. Switch off the stove and let the pressure cooker cool to room temperature.

Step 5.

Open the lid strain chana dal using a colander, drain the water and mash the cooked dal into a coarse paste.

Step 6.

Add boiled and mashed chana dal, coriander, finely chopped onion, crushed garlic, gram masala, amchoor/ mango powder, salt, red chili powder to the yam and mix well.

Step 7.

Divide into 12 equal portions. and keep aside.

Step 8.

For the filling, mix 1/2 tsp salt to grated cottage cheese, green chilies, melon seeds and pista. Make roundels with it, cover each roundel with yam mix.

Step 9.

Press each kebab and make it flat. Coat each kebab lightly in corn flour and set aside.

Step 10.

Heat about 2 tablespoons oil in a large skillet over medium heat. Fry Yam kebabs in batches until golden brown on both sides. Between batches, add oil as needed.and shallow fry in oil. Serve with green chutney.

Elephant yam health benefits:

There are several elephant yam health benefits that are quite well known.

Given below are some of the most common elephant yam health benefits:

  • The trace minerals and key minerals present in elephant yam include copper, zinc, selenium, phosphorus, magnesium and potassium.
    • The fiber content in elephant yam is naturally high and therefore, it is usually considered a slimming food, as it promotes weight loss and reduces the levels of cholesterol in the body. If elephant yam is cooked in the right way, it can be eaten without any fear of weight gain.Several low fat elephant yam recipes are easily available through online resources as well as recipe books.
    • It has a cooling effect on the body, which is why it is good for people who suffer from hypertension.
    • Elephant yams are very high in omega 3 fatty acids; they help reduce the bad cholesterol in the body and increase the good cholesterol instead.
    • People who are undergoing treatment for piles are usually advised to eat high amounts of elephant yam.
    • The anti-coagulating properties present in yam can prevent the blood from clotting.

Ref. http://www.diethealthclub.com/articles/360/diet-and-wellness/elephant-yam-and-health-benefits.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.

Multigrain Munn/Multigrain Cookies

~ saanjhachullha ~ Leave a comment

Multigrain Cookies Munn

Multigrain Munn / Millet and Sorghum cookies

Safe snacking

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

Preparation & Cooking Time : 10 -15 minutes

Serves: 4

Course: Snack/ Healthy snack

Cuisine: Indian, North Indian, Punjab
Ingredients :

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

Divide the dough into 6-7 equal sized balls.

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

Cool and serve as a snack.

Health Benefits of Millet:

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

Heart-Protective Properties

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

Development and Repair of Body Tissue

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

Millet and Other Whole Grains Substantially Lower Type 2 Diabetes Risk

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

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

Helps Prevent Gallstones

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

Fiber from Whole Grains and Fruit Protective against Breast Cancer

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

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

Health Benefits of Jowar /Sorghum flour:

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

Benefits Your Metabolism

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

Helps Support Your Metabolism

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

It’s Tasty in Baked Goods, Salads and More

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

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

Nick’s kitchen medical Disclaimer:

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

Save

Bajre ka Munn/Millet cookies

~ saanjhachullha ~ 1 Comment

Bajra Mun Millet cookies

Bajre ka Munn/Millet cookies

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

Preparation & Cooking Time : 10 -15 minutes

Serves: 6

Cuisine: Indian, Punjab

Course: Snack, healthy snack

Cuisine: Indian, North Indian, Punjab

Ingredients :

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

Method:

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

Divide the dough into 6-7 equal sized balls.

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

Cool and serve as a snack.

Health Benefits of Millet:

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

Heart-Protective Properties

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

Development and Repair of Body Tissue

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

Millet and Other Whole Grains Substantially Lower Type 2 Diabetes Risk

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

Helps Prevent Gallstones

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

Fiber from Whole Grains and Fruit Protective against Breast Cancer

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

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

Nick’s kitchen medical Disclaimer:

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

 

Besan Ka Halwa

~ saanjhachullha ~ Leave a comment

Besan Halwa 1

Besan / Chick pea flour Ka Halwa

Hi friends! Some of our favorite comfort foods for cold weather! Gluten Free: Besan/ Chick pea flour doesn’t contain gluten, so it makes a good substitute for wheat flour in gluten-free diets.

Key Ingredients: Besan, Sugar, Chickpea flour, slivered Almonds, Clarified Butter/ Pure Ghee

Recipe cook time: 20 minutes

Course: Indian dessert

Serves : 6

Ingredients:

  • 1 cup Besan /Chick pea flour
  • 2/3 cup sugar
  • 2 1/2 cups water
  • 4 tbsp pure ghee
  • 2 tbsp slivered almonds for garnishing

Method:

Step 1.

In a pan put the sugar and water and bring it to boil. Keep on simmer, till required.

Step 2.

In a wok/ Kadahi, melt the ghee add the Besan /Chick pea flour and stir fry over medium heat, stir it continually for about 8-10 minutes. When the Besan /Chick pea flour is a light golden in colour and does not stick together much , it is well fried .

Step 3.

Pour the hot sugar solution into the fried Besan /Chick pea flour gently and carefully, stirring continually bring to a boil. Once the water is added, mix the Besan /Chick pea flour mixture well so that no lumps are formed. Gradually Besan /Chick pea flour absorbs the water added and starts thickening.

Step 4.

Thoroughly mix let whole mixture cook for 5-6 minutes more. keep on stirring so that the Besan /Chick pea flour halwa does not stick to the wok / Kadahi and starts leaving the sides. Besan /Chick pea flour halwa is ready now. Serve hot, garnished with the slivered almonds.

Health Benefits of Besan / Chick pea flour:

Lowers diabetes- Besan is known to have very low levels of glycemic in it, which is great for those who have high diabetes. One can use the flour to make parathas and rotis, or replace the wheat flour to make desired dishes too.

Happy heart- Besan assures you with a happy heart, since it has high soluble fibre in it, which helps the heart stay strong and healthy for a very long time to come. Even the most reputed heart surgeons and specialists recommend the use of besan over any other flour for the heart, say experts

Lose weight now- Since besan has low glycemic index, the calorie count would be low too, which is why fitness freaks and experts swear by the consumption of besan, smoothie of besan is known as SATTU in India.

Fights allergies- Besan doesn’t have gluten in it, which is grain and especially wonderful for those who have allergies to gluten induced foods. Besan flour is highly nutritious and helps the body with immense benefits, especially when fighting allergies of any kinds.

Gluten free- Those who suffer from celiac ailments cannot have gluten, which is a protein. Gluten is found in barley and wheat extensively, but not in besan. Besan helps the immune system stay strong in the process, and the patient would be able to absorb all the nutrients as well as stay well nourished too.

No more anaemia to worry of- The flour of besan helps with fatigue, weight loss and even iron deficiency in the body, and we all know  when someone has low iron content in the body, they suffer from anaemia.

Besan is also good for those who suffer from dermatitis herpetiformis, autoimmune disorders, sclerosis, autism, ADHD and more.

One can use besan for the skin with a pinch of turmeric powder and milk. The paste can be applied on the visible parts of the face and neck and left for ten minutes to dry. This is a pack which would help exfoliate the skin and brings back the moisturising effects too. Besan flour helps tighten the skin, gives it a glow and brings back elasticity too

As a body scrub, the flour of besan has been used time again since our grandmothers young hood days. To remove spots, back acne, body marks and oiliness of the body, try using the flour as a pack with milk and turmeric twice a week. This is a pack which would remove the tan and keep the skin healthy and fresh.

Ref . http://stylesatlife.com/articles/besan-benefits/

 Nick’s kitchen medical Disclaimer:

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

 

Yellow Pumpkin Soup

~ saanjhachullha ~ 1 Comment

Pumpkin soup 2

Pumpkin nutrition facts

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

Pumpkin soup simply exotic.

Preparation Time : 10 minutes

Cooking time : 10 minutes

Servings : 4

Cuisine : Indian

Course: Soup

Level Of Cooking: Easy

Ingredients:

  • 250 gms Yellow pumpkin , cut into small cubes
  • 5 tbsp Butter
  • 1 Bay leaf
  • 12 Black peppercorns
  • 1 medium size Onion/ 1 cup, finely chopped
  • 3 tbsp Maida/ all purpose flour
  • 1 level tsp Salt or / salt to taste
  • 3 cups milk

Method :

Step 1

In a pressure cooker heat 2 tbsp butter, add bay leaf and black peppercorns. Add onions and sauté for 3-4 minutes. Add cubed pumpkin, sauté for two minutes.

Step 2

Add one cup water and close the lid. Pressure cook until pressure is formed, switch off the stove. Let the cooker cool down to room temperature, open the lid strain excess stock and reserve. Remove the bay leaf and put it in the pumpkin stock. Puree  only the pumpkin onion mix.

Step 3

Add the reserved stock to the puree, keep aside.

Step 4.

Heat in a non-stick pan three tbsp butter, add all purpose flour, stir fry on medium flame. When it gets the sandy texture remove from the heat and cool.

Step 5.

Take boiling milk and pour the boiling milk into the fried cold all purpose flour and butter mix/roux, stirring continuously to avoid lumps. Simmer gently for two minutes. Stir this white sauce, and then add pureed pumpkin mix.Cook the mixture on medium flame for about 2 minutes while stirring it continuously. Add salt, mix and switch off the heat.

Step 6.

Pour the soup in bowls and serve hot.

Possible Health benefits of Pumpkin:

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

Save

Onion Soup

~ saanjhachullha ~ Leave a comment

Onion soup.jpg

History : Onions are native to Asia and the Middle East and have been cultivated for over five thousand years. Onions were highly regarded by the Egyptians. Not only did they use them as currency to pay the workers who built the pyramids, but they also placed them in the tombs of kings, such as Tutankhamen, so that they could carry these gifts bestowed with spiritual significance with them to the afterlife. Onions have been revered throughout time not only for their culinary use, but also for their therapeutic properties. As early as the 6th century, onions were used as a medicine in India. While they were popular with the ancient Greeks and Romans, they were oftentimes dressed with extra seasonings since many people did not find them spicy enough. Yet, it was their pungency that made onions popular among poor people throughout the world who could freely use this inexpensive vegetable to spark up their meals. Onions were an indispensable vegetable in the cuisines of many European countries during the Middle Ages and later even served as a classic healthy breakfast food. Christopher Columbus brought onions to the West Indies; their cultivation spread from there throughout the Western Hemisphere. Today China, India, the United States, Russian, and Spain are among the leading producers of onions.

Hi friends !While many people love to eat onions are most often used as a seasoning, I want to share with you how to enjoy them as a healthy soup. For great flavor and nutrition I recommend Heatlhy Sautéeing of sliced onions.

Preparation Time: 10 minutes

Serves :6

Ingredients:

  • 3 Medium size Onions, cut into thin slices
  • 2 tbsp butter
  • 3 cups white sauce
  • 1tsp level tsp salt / or salt to taste
  • 1/4 tsp freshly ground pepper
  • 3 cups water

White sauce:

  • 3 tablespoons Refined flour /maida
  • 3tablespoons Butter
  • 3 cups Milk
  • 1/4 tsp Salt or / salt to taste
  • 1/4 teaspoon White pepper powder

Method :

 White sauce:

 Step 1

Melt three tablespoons of butter in a thick-bottomed pan. Add the flour, stir and cook the butter-flour mixture/ roux over low heat with a wooden spoon.

Step 2

When it gets the sandy texture remove from the heat and cool.

Step 3

When the milk boils, pour the boiling milk into the cold butter-flour mixture/ roux stirring continuously to avoid lumps. Simmer gently for two minutes, till sauce thickens slightly. Switch off the stove add salt,  and pepper powder keep aside.

Step 4.                                       

In a pressure cooker heat the butter and fry the onions on a very slow flame until golden brown colour.

Step 5.

Add 3 cups of water, and salt close the lid and the moment pressure is formed, reduce the heat to low flame and cook for five minutes. Switch off the stove.

Step 6.

When cooker cools to room temperature, open the lid and add the white sauce, 1/2 tsp salt and pepper mix well bring it to boil. switch off the stove .Serve hot.

 Health Benefits of Onions:

Onions, like garlic, are members of the Allium family, and both are rich in sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects. A wide variety of allyl sulfides are found in onion, including the four major diallyl sulfides: DMS (diallyl monosulfide), DDS (diallyl disulfide), DTS (diallyl trisulfide), and DTTS (diallyl tetrasulfide). Also present are a wide variety of sulfoxides, including (+) S-methyl-L-cysteine sulfoxide (MCSO), (+)-S-(1-propenyl)-L-cysteine sulfoxide (PRENCSO), S-methyl-l-cysteine sulfoxide, S-propyl-l-cysteine sulfoxide, and S-propenyl-l-cysteine sulfoxide. Onions are an outstanding source of polyphenols, including the flavonoid polyphenols. Within this flavonoid category, onions are a standout source of quercetin.

Cardiovascular Benefits

In human studies, most of the cardiovascular benefits have been demonstrated in the form of overall diet. Multiple studies show onion to be a food that provides protection for the heart and blood vessels when consumed in a diet that is rich in other vegetables and fruits—especially flavonoid-containing vegetables and fruits. The benefits of onion in this overall dietary context extend to prevention of heart attack. In virtually all of these diet-based studies, participants with the greatest intake of vegetables (including onions) gain the most protection. The outstanding flavonoid content of onions supports these research findings. It’s also interesting to note that onion is most commonly consumed in relatively small amounts along with other foods rather than by itself.

Support for Bone and Connective Tissue

Human studies have shown that onion can help increase our bone density and may be of special benefit to women of menopausal age who are experiencing loss of bone density. In addition, there is evidence that women who have passed the age of menopause may be able to lower their risk of hip fracture through frequent consumption of onions. “Frequent” in this context means onion consumption on a daily basis! In this research on bone density in older women, very sporadic eating of onion (once a month or less) did not provide much benefit. That finding, of course, was very expected. But less expected was the finding that it took daily consumption of onion to show robust benefits for bone density. Just as in the cancer-related onion research, the take-away message here is clear: you don’t want to skimp on onions when you are incorporating them into your meal plan.

In and of itself, the high sulfur content of onions may provide direct benefits to our connective tissue. Many of our connective tissue components require sulfur for their formation. For example, with the exception of hyaluronic acid, all glycosaminoglycans (GAGS) are sulfated. (GAGS are the premiere family of molecules found in the ground substance of our connective tissue.)

Anti-Inflammatory Benefits

While onion is not as well researched as garlic in terms of specific inflammatory health problems like rheumatoid arthritis or allergic airway inflammation, this allium vegetable has nevertheless been shown to provide important anti-inflammatory benefits.

Ref.http://www.whfoods.com/genpage.php?tname=foodspice&dbid=45

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.

 

Vegetable Fried Rice

~ saanjhachullha ~ Leave a comment

Fried Rice

vegetable fried rice

Hi friends! Here is a quick recipe for Indo Chinese Vegetable Fried rice absolutely easy to make. Vegetarians will enjoy this delicious Steamed rice cooked with vegetables and  sauces. Serve with sweet and sour curry.

Preparation time: 30 minutes

Cooking time: 20 minutes

Course: main

Cuisine: Indo Chinese

Serves: 4

Ingredients:

for cooking the rice:

  • 1 cup long grained rice or basmati rice
  • 750 ml water
  • ½ tsp salt or as required

Vegetables:

  • 1/2 cup spring onion /Shallots
  • 1/2 cup carrots, into fine tiny cubes
  • 1/2 cup French beans, very finely chopped
  • 1/2 cup cabbage, very finely chopped
  • 1/2 cup Bell pepper (red and yellow) , chopped finely
  • 9 cloves of garlic, finely chopped
  • 1″ ginger, finely grated
  • 2 tbsp soy sauce
  • 1 tbsp vinegar
  • ½ tsp black pepper powder
  • 3 tbsp cooking oil
  • 2 tbsp finely chopped spring onions to garnish
  • 1 tsp salt or / salt as required

Method:

Cooking the rice:

Step 1.

Wash rice very well till the water runs clear and soak rice in water for 15 minutes,drain and keep aside.

Step 2.

In a sauce pan, bring to boil 750 ml. of water with salt , add the soaked and drained rice to the boiling water.

Step 3.

On a low flame cook the rice without the lid , when the rice is cooked, remove the pan from stove and drain the rice. Keep aside.

Fried vegetable rice :

Step 1.

As the rice is cooling, cut the vegetables finely and keep aside.

Step 2.

Heat oil in a kadahi /wok / pan, add the garlic and saute for few seconds till golden, add ginger and the spring onions /shallots and saute for about three minutes on medium flame stirring continuously.

Step 3.

Add all the finely chopped vegetables, increase the flame on a high initially and stir fry the vegetables on a high flame for 3-4 minutes. Then stir fry on a medium flame stirring continuously so that vegetables are cooked and also retain their crunchiness and crispiness.

Step 4.

Add the soy sauce, salt and pepper, mix and add the rice. Stir fry for a few minutes till the sauce is well blended with the fried rice well. Switch off the stove.

Step 5.

Garnish with finely chopped shallots/ spring onions and serve the vegetable fried rice hot, plain or with an Indo Chinese vegetable Manchurian.

Note:

  • Some green chili sauce can be added to make rice chili hot.
  • Salt is added a little less in Fried vegetable rice as Soy sauce too has salt in it.

Health Benefits of Frozen Mixed Vegetables:

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

Fiber

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

Healthy Eyes

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

Antioxidants

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

Strong Bones

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

Preparation Tips

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

Nick’s kitchen medical Disclaimer:

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

 

 

 

 

 

Pua/Wheat Flour Pancakes

~ saanjhachullha ~ Leave a comment

Puras   Kheer Pua.JPG Kheer

Pua/Wheat Flour Pancakes

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

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

Serve with warm kheer.

Health Benefits of Whole wheat flour:

Why whole wheat is good for you?

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

Nick’s kitchen medical Disclaimer:

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

Vermicelli Kheer

~ saanjhachullha ~ Leave a comment

Vermiceeli Kheer

Vermicelli / Seviyan Kheer

Hi friends!Vermicelli kheer /Seviya kheer, is one of the traditional dishes of India. It is made in every Indian household for special occasions like  Eid, Rakhsha Bandhan or  as a dessert throughout the year. In North India  it is called Vermicelli / Semiya / Seviya kheer and in south India it is called semiya Payasam.This delicious dessert can be served either warm or chilled.

Preparation Time : 10 minutes

Cooking time : 20 minutes

Servings : 6

Cuisine: Indian , Hyderabad

Course: Desserts, Indian

Level : Easy

Ingredients:

  • 1 cup Vermicelli
  • 1 liter Milk 2
  • 2 tsp Ghee
  • 12 Cashew nuts
  • 12 Raisins
  • 1/2 cup Sugar
  • 6 Green cardamoms, powdered
  • 1/4 tsp saffron

Method :

Step 1

Fry Cashew nuts lightly in ghee in a non-stick pan. Add cashew nuts and raisins, keep aside.

Step 2.

In the pan, take vermicelli and stir fry till light golden. Keep aside.

Step 3.

Boil the milk in a deep heavy bottom pan. On slow fire let the milk boil and thicken , when 60% milk is left add fried vermicelli, mix well and cook on low heat for ten minutes.

Step 4.

Add sugar and saffron, cardamom powder, fried cashew nuts and raisins. Mix well and cook on low heat for five minutes. Switch off the stove.

Step 5.

Mix well and serve hot

Note: Vermicelli / Seviyan Kheer/Semiya Payasam is a  low Calorie Indian Dessert.

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.

 

 

Save

Spinach Leaf Fritters

~ saanjhachullha ~ Leave a comment

Palak leaf Pakodas

Spinach leaf fritters

 

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

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

Preparation Time: 5 Minutes

Cooking Time: 2 Minutes

Ingredients:

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

Method:

Step 1.

Wash Spinach leaves very well and keep aside.

Step 2.

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

Step 3.

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

Step 4.

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

Health benefits of Spinach leaves:

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

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

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

Nick’s kitchen medical Disclaimer:

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

Dates / Khajur Ladoos

~ saanjhachullha ~ Leave a comment

Dates Ladoos

 Dates / Khajur Ladoos

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

Preparation Time :15 minutes

Cooking time : 15 minutes

Serves : 15 Ladoos

Cuisine: Indian, North Indian

Course: Indian deserts

Level: Easy

Ingredients:

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

Method :

Step 1

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

Step 2

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

Step 3

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

Step 4

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

Step 5

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

Step 6

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

Step 7.

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

Cool ladoos and store in an airtight container.

Possible health Benefits of Dates:

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

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

Nick’s kitchen medical Disclaimer:

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

Save

Save

Spinach Soup

~ saanjhachullha ~ Leave a comment

Spinach Soup.jpg

Ingredients:

  • 1 cup blanched and pureed spinach
  • 2 cups milk
  • 1 clove of garlic, mashed
  • 11/2 tbsp fine flour/ Maida
  • 1 tbsp butter
  • 1/4 tsp black pepper powder
  • 1/2 tsp Salt or salt to taste
  • 2 tsp fresh cream (optional)

Method:

Step1.

In a pressure cooker place the washed and finely chopped spinach (palak) with 1/2 cup of water. Close the lid and pressure cook on high flame. The moment full pressure is formed (one whistle) switch the stove off.

Step 2.

When cool enough to handle, open the lid. Puree the spinach in a blender.

Step 3.

Heat butter in a non-stick pan. Add the mashed garlic and sauté for half a minute. Add all-purpose flour and stir fry on medium flame. When it gets a sandy texture remove from heat and cool.

Step 4.

Take boiling milk and pour into the fried, cold all purpose flour and butter mixture, stirring continuously to avoid lumps. Simmer gently for two minutes. Stir this white sauce, and then add pureed spinach.

Step 5.

Cook the mixture on medium flame for about 2 minutes, stirring continuously. Add salt, mix and switch off the heat.

Step 6.

Pour the soup in soup bowls and add freshly ground pepper on top. Serve hot.

Health benefits of Spinach / Palak:

Spinach is an excellent food loaded with tons of nutrients and a low calorie package. Greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.As per studies the possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

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

Nick’s kitchen medical Disclaimer:

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

 

Save

Save

Instant Amla Pickle

~ saanjhachullha ~ Leave a comment

Amla Pickle

Fresh pack or Quick process Amla/ Indian gooseberry

Pickle:

Fresh pack or quick pickles, are also very popular, as they are very easy to prepare and are ready to eat. Fresh or quick pickles are not fermented, but heated vinegar or oil or salt solutions are poured onto the vegetables.

Indian gooseberry pickle is good Source of antioxidants. Aid in supply of probiotic or gut friendly bacteria. Fresh pickles help in supplying essential vitamins and minerals. Amla or Indian gooseberry pickle aids in digestion and have hepatoprotective properties.

Pickles and Pickling Process:

Pickling is one of the oldest methods of food preservation. Before the invention of modern refrigeration, pickling was the only way to preserve various foods for future consumption. Generally, pickling began as a method to preserve foods that are either exotic or seasonal and limited by nature and cultivation. The process of pickling can be generally traced back to India, as it is believed to have originated about 4,000 to 5,000 years ago. With hot summers and a lack of water during summers, food production decreases during the summer. Thus, there is a need to preserve excess food produced during winters and hence, the process of pickling was invented to overcome this problem.

The traditional way of preparing long-lasting pickles in the Oriental style uses ingredients such as salt, oil, and dry chili powder mixed with condiments. These ingredients are added according to set proportions. The proportions are meant to cancel out the other’s effect on taste.

Indian Pickles

In India, unripe fruits such as mangoes, Indian gooseberry, unripe tamarinds, and lemons are traditionally used. Apart from these, various vegetables such as gherkin, bitter gourd, carrots, cauliflower, ginger garlic, onion, jackfruit, and citron are also pickled. In most cases, only one vegetable or unripe fruit is used for pickling. But occasionally, a mix of two or more vegetables or unripe fruits were also made. Generally, pickles made from vegetables and unripe fruits are prepared with the utmost care so that they cannot spoil and be preserved all year long. Non-vegetarian pickles are also popular. These pickles are made from chicken, fish, prawns, and mutton.

Preparation time: 10 minutes

Cook time : 10 minutes

Serves:  200 gms pickle

Level : Easy

Course: chutney / pickles

Cuisine: Indian / North Indian

Ingredients:

main ingredients:

  • 200 gms amla or gooseberry (small or bigger)
  • 1/2 tsp red chili powder
  • 1/2 tsp turmeric powder/haldi
  • 1 tsp salt/ or as per taste
  • 1 cup Mustard oil
  • 1 tsp mustard seeds
  • 1 tsp fenugreek seeds, coarsely  powdered
  • 1/4 tsp asafetida/hing

Method:

Step 1.

Wash the amla in water. Drain, wipe and keep aside. They should be moisture free.

Step 2.

Keep the Amlas whole, since seeds are very small and take the amlas in a large bowl. Keep aside.

Step 3.

Heat mustard oil on high flame in a wok / kadahi / pan till it starts smoking. Reduce the heat to low flame and add the mustard seeds, fenugreek seeds and allow them to splutter, add asafetida, red chili powder, turmeric powder ,salt and add Amlas . Mix very well .

Step 4.

Cover and cook on low flame, occasionally stirring for 7-8 minutes or till Amlas are slightly golden in colour and very well cooked.

Step 5.

Cool the amla pickle. Store in a glass / porcelain jar.

Step 6.

It is ready to serve with any Indian meals of your choice!

Note:

Make sure the pickled Amlas with fresh pack or quick process pickles are consumed with in the week. In cold climates, you can keep outside for 6-7days. In a hot and humid climate, keep in the fridge. It is recommended that the pickle must be prepared fresh every week.

Health benefits of Amla:

The health benefits of pickles include a good supply of essential vitamins, minerals, and antioxidants, contributes to modest diabetes control, improved digestion, liver protection, a supply of probiotics, and the ability to heal ulcers.

Free radical scavenging from antioxidants: Pickles can be good source of antioxidants.

Supply of probiotic or gut-friendly bacteria: Probiotic bacteria are those friendly bacteria that are present in our digestive system. These bacteria actually help us in the digestion of food. Sometimes, due to the use of antibiotics, along with invading bacteria, these friendly bacteria are also killed. The fall in their numbers can cause digestive problems that can be solved by eating pickles made without the use of vinegar. Naturally fermented salt pickles encourage the growth of these friendly bacteria, which will replenish the numbers in our digestive system and restore our health.

Pickles in Supply of essential minerals and vitamins: The fresh pickles are interesting and appetizing ways of making children eat their share of leafy vegetables and herbs, which are otherwise boring for children. Eating freshly made pickles not only tastes good, but they also supply essential vitamins such as vitamin C, A, K, folate and minerals like iron, calcium, and potassium. Vitamins and minerals are vital micronutrients which protect us from diseases, help us build immunity, bone strengthening, vision protection, curing anemia, and various other functions.

Diabetes Control: Studies have shown that consuming vinegar based pickles improves hemoglobin levels in diabetic patients, which in turn helps in controlling diabetes. The acetic acid present in vinegar has been noted to be responsible for this phenomenon. However, care must be taken to avoid the consumption of salted pickles as excess salt increases blood pressure.

Improves Digestion: In India, Indian gooseberry or amla (phyllanthus emblica) is one of the favourite fruits that are pickled. This fruit is believed to possess several health benefits according to Ayurveda treatments and moreover, since amla is a seasonal fruit, unripe amla pickles are prepared. It is customary practice in some Indian families to have amla pickle as the first course or an appetizer as it is believed that amla pickle improves digestion.

Liver Protection: Apart from benefits such as improved digestion, amla or gooseberry pickle also has hepatoprotective properties. Studies have shown that when amla extracts were administered on lab animals with chemical-induced hepatotoxicity or liver damage, the damage was reduced significantly.

Reduces Ulcers: Ulcers are internal wounds caused due to a failure of mucus membranes and acid interaction on tissues. Particularly, gastric ulcers are caused by a weakening of mucous membrane and hyperacidity. Regular consumption of amla or Indian gooseberry pickles also help in reducing ulcers, if any.

Care to be taken while eating pickles:

Almost all pickles contain high amount of salt in them. Salt is an indispensible ingredient in most pickles. It not only adds to the taste, but it also helps in preserving the pickle and acts as an anti-microbial, keeping away unwanted bacteria, yeast, and fungi. However, excess salt consumption through pickles can cause problems of its own.

Hypertension is one of the major risks of eating excess salt. Hypertension is known to be one of the major reasons causing strokes and heart attacks, especially in older people. Also, hypertension increases with increased age.

Apart from the risk of hypertension, Indian pickles may contain high quantities of oil, which increases the risk of fat and cholesterol development in our body. Hence, the regular intake of pickles must be reduced and must be limited to only occasional consumption.

Ref. https://www.organicfacts.net/health-benefits/other/health-benefits-of-pickles.html

Bay Leaf

~ saanjhachullha ~ Leave a comment

Bay leaves

Bay leaves

nutrition facts : Pleasantly aromatic bay leaf or bay-laurel is one of the well-recognized culinary leaf-spices in use since the earliest times.  In the legends, bay laurel is deemed as the tree of the Sun god, under the celestial sign of Leo.

Botanically, bay tree belongs to the family of Lauraceae, in the genus; Laurus. It is thought to have originated in Asia Minor region, from where it distributed to all over the Mediterranean region and other parts of Asia.

Scientific name: Laurus nobilis.

The bay plant is a tall, conical, evergreen tree growing upto 30 feet in height. Yellow or greenish white, star-shaped flowers appear in clusters during early spring, which subsequently produce dark-green to purplish, single seeded berry. Its thick and leathery leaves feature elliptic, shiny, dark-green and measure about 3-4 inches in length.

Bay leaves give off a pleasing and sweet aroma when added to dish. Wilted and dried leaves indeed are strongly aromatic and can be stored for months. Its dried fruit (berries) can also be employed as a flavoring agent in the cuisines.

Health benefits of bay leaf:

  • Bay leaf was highly praised by the Greeks and the Romans, who deeply believed that the herb symbolizes wisdom, peace, and protection.
  • The spice contains many notable plants derived compounds, minerals and vitamins that are essential for optimum health.
  • This spice has many volatile active components such as α-pinene, β-pinene, myrcene, limonene, linalool, methyl chavicol, neral, α-terpineol, geranyl acetate, eugenol, and chavicol. These compounds are known to have been antiseptic, anti-oxidant, digestive, and thought to have anti-cancer properties.
  • Fresh leaves are very rich source of vitamin-C; provide 46.5 mg or 77.5% of RDA per 100 g. Vitamin-C (ascorbic acid) is one of the powerful natural anti-oxidant that help remove harmful free radicals from the body. Ascorbic acid also has immune booster, wound healing and anti-viral effects.
  • Furthermore, its fresh leaves and herb parts are very good in folic acid; contain about 180 mg or 45% of daily-recommended values per 100 g. Folates are important in DNA synthesis and when given during the peri-conception period, they can help prevent neural tube defects in the baby.
  • Bay leaves are an excellent source of vitamin A; contain 6185 IU or 206% of recommended daily levels per 100 g. Vitamin A is a natural antioxidant and is essential for healthy visual sight. It is also required for maintaining mucus membranes and skin health. Consumption of natural foods rich in vitamin A has been found to help to protect from lung and oral cavity cancers.
  • The spice is indeed a very good source of many vitamins such as niacin, pyridoxine, pantothenic acid and riboflavin. These B-complex groups of vitamins help in enzyme synthesis, nervous system function, and regulating body metabolism.
  • This noble spice is a good source of minerals like copper, potassium, calcium, manganese, iron, selenium, zinc and magnesium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure. Manganese and copper are used by the body as co-factors for the antioxidant enzyme, superoxide dismutase. Iron is essential for red blood cell production and as a co-factor for cytochrome-oxidase enzymes.

Medicinal uses of bay leaf:

  • Medicinally, the benefits of the bay leaf and its berries are plentiful. It has astringent, diuretic, and appetite stimulant properties.
  • Essential oil from the bay leaves contains mostly cineol (50%); furthermore, eugenol, chavicol, acetyl eugenol, methyl eugenol, α- and β-pinene, phellandrene, linalool, geraniol and terpineol are also found.
  • Infusions of herb parts are reputed to soothe the stomach and relieve flatulence and colic pain.
  • The lauric acid in the bay laurel leaves has insect repellent properties.
  • Bay laurel infusions are used to soothe the stomach ulcers and relieve flatulence.
  • The components in the essential oil can also be used in many traditional medicines in the treatment of arthritis, muscle pain, bronchitis and flu symptoms.

Selection and storage:

Traditionally, bay leaves are picked and dried slowly under the shade away from direct sunlight in order to retain volatile essential oils.

In the spice stores, one might come across different kinds of bay leaf preparations. Completely dried, dried and crushed, freeze-dried, and ground forms are displayed for sale in such stores. Buy from authentic sources and avoid those with off-smell, spots, or fungus infected leaves.

Once at home, store bay leaf in airtight jar or container and keep away from direct light. Its leaves should not be stored for longer than a year since they will then lose flavor.

Its dried fruits are also being used as a flavoring in dishes.

Culinary uses:

Glossy, dark-green bay leaves can be used fresh. However, they are at their best after being allowed to wilt under the shade for few days when their bitterness has gone but the leaves still retain their aroma.

If you find leaves in the cooked food, just keep them aside before eating. The laurel leaves are leathery in texture and tough to chew and swallow, besides being quite strongly flavored.

Here are some serving tips:

  • Bay leaf is one of the ingredients in bouquet garni along with thyme, sage, savory, celery, basil, etc.
  • The spice is also used in the preparation of court bouillon. Court bullion is readymade preparation made of water, salt, white wine, vegetable aromatics (onion and celery), and flavored with bouquet garni and black pepper.
  • Its dried leaves are brewed into an herbal tea.
  • Bay laurel is also an essential ingredient in many classic sauces such as bread sauce, tomato sauce, and béchamel.
  • Bay leaves are added to flavor cuisines such as seafood, poultry, meat, rice (pulov), and vegetable dishes.
  • Bay leaf is used to flavor sweet dishes like sweet breads, custards, creams, etc.

Safety profile

Bay leaves should be removed from the food before serving as they may cause choking, may cut tongue and injure digestive tract. Pregnant women should avoid eating in excess as the chemical compounds in them may cause abortion.
(Medical disclaimer: The information and reference guides on this website are intended solely for the general information for the reader. It is not to be used to diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications.)

Ref.http://www.nutrition-and-you.com/bay-leaf.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.

Masala Potatoes

~ saanjhachullha ~ Leave a comment

Baby Potatoes 1  Masala Potatoes

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

Preparation time:15 minutes

Cooking time: 6-7 minutes

Course: Snack / Appetizer

Cuisine: Indian, North Indian

Level: Easy

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

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

Health benefits of the potatoes:

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

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

Vitamin Booster:

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

Super food: One new potato contains just 26 calories

BLOOD PRESSURE

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

CARDIOVASCULAR DISEASE

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

GUT HEALTH

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

 

STRESS

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

 

DON’T PASS ON THE POTATOES

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

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

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

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

Nick’s kitchen Disclaimer:

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

 

Matara/Dried White peas

~ saanjhachullha ~ Leave a comment

Matar white peas

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

Cook time: 25 minutes

Course: snacks / brunch

Cuisine: Indian / North Indian

Serves: 6

Ingredients:

for the matar/white peas curry:

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

Masala chutney:

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

For garnishing:

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

Method:

cooking the peas:

Step 1.

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

Step 2.

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

Step 3.

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

preparing Masala chutney:

Step 3.

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

preparing white peas curry:

Step 4.

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

Step 5.

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

Step 6.

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

Dried Peas Health Benefits :

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

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

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

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

 

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

 

 

Brinjal Pakodas

~ saanjhachullha ~ Leave a comment

Brinjal Pakoda

Brinjal /baingan / eggplant – pakodas /Fritters

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

Preparation Time: 20 minutes

Cooking Time: 15 minutes

Makes : 8-10 pakodas

Level : Easy

Cuisine: Indian, North Indian

Ingredients:

For Marinating:

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

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

 Health benefits of Eggplant (aubergine):

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

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

Nick’s kitchen medical Disclaimer:

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

Broccoli Kebabs

~ saanjhachullha ~ 2 Comments

Broccoli Kebabs 1Broccoli Kebabs

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

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

Prep Time: 10 minutes

Cook Time: 15 minutes

Course: Appetizers, snack

Cuisine: North Indian

Serves: 4

Ingredients:

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

Method:

Step 1.

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

Step 2.

Mash Broccoli and cooked moong dal well.

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

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

Step 5.

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

Step 6.

Serve hot Broccoli kebabs with fresh coriander / mint chutney.

Note:

sesame seeds:  

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

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

Health benefits of Broccoli:

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

Research reveals that broccoli can:

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Save

Methi Matar

~ saanjhachullha ~ 2 Comments

Methi mutter

fresh fenugreek / methi leaves with green peas

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

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

Course: Main

Serves: 4

Cuisine: North Indian

Ingredients:

1 cup fresh green peas

2 cups fresh fenugreek / methi leaves, finely chopped

2 tomatoes, blanched, and choped

1 onion medium size, finely chopped

1/2 tsp cumin seeds

1/2 tsp black pepper powder

1/2 cup malai/fresh cream

9 cashew nuts

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

1 1/4 tsp salt or / salt to taste

1/2 tsp sugar

2 tbsp Olive oil

For the paste:

1 onion, medium size

2 green chilies

1tsp ginger, finely grated

4 cloves garlic

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

Step 9.

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

Step 10.

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

Step 11.

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

Step 12.

Serve hot with any Indian bread of your choice.

Health benefits of Methi / Fenugreek leaves:

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

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

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

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

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

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

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

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

 

Palak Poori

~ saanjhachullha ~ Leave a comment

Palak Puri

Spinach / Palak Poori

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

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

Ingredients:

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

Method:

Step 1.

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

 Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Health benefits of Spinach / Palak:

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

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

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

Nick’s kitchen medical Disclaimer:

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

Carrot Soup

~ saanjhachullha ~ Leave a comment

carrot Soup

Prep: 10 minutes
Cook time: 5 minutes

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

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Possible Health benefits of Carrots:

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

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

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

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

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

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

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

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

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

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

Ref.http://www.medicalnewstoday.com/articles/270191.php

Nick’s kitchen medical Disclaimer:

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

 

 

 

Save

Aloo Parwal Sabzi

~ saanjhachullha ~ Leave a comment

Parwal Vegetable    Parwal Aloo sabzi

Pointed gourd with Potatoes

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

Recipe contributed by Mrs. Usha Mehta.

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

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

Suji Roti

~ saanjhachullha ~ Leave a comment

Sooji Roti 1

Semolina flat Bread / Suji Roti

Hindi Name: Suji

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

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

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

Alternative names: Roti/Chapatti /Poli

Type: Flatbread

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

Main ingredients: flour

Ingredients:

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

Method:
Step 1.

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

Step 2.

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

 

Amazing Health Benefits of Semolina:

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

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

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

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

 

Chai /Indian Masala Tea

~ saanjhachullha ~ Leave a comment

Indian masala chai

Indian Masala chai is a tasty cup of health!

Prep time: 1 minute

Cook time: 3 minutes

Category: Spice tea

Cuisine: North Indian

Serves: 2 cups

Ingredients:

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

Method:

Step 1.

Heat in a pan water and milk.

Step 2.

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

Step 3.

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

Health benefits of Indian Masala Chai:

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

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

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

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

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

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

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

 

Nick’s kitchen medical Disclaimer:

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

Save

Black Chickpeas Curry

~ saanjhachullha ~ Leave a comment

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

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

Ingredients:

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

Method:

Step 1.

Soak the Kala chana/ black chickpeas overnight.

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

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

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

Nick’s kitchen medical Disclaimer:

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

Bathua Ki Poori Aur Aaloo Ki Subzi

~ saanjhachullha ~ Leave a comment

Palak PuriAloo tamater 3 Bathua Ki Poori Aur Aaloo Ki Subzi

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

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

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

Ingredients:

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

Method:

Step 1.

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

 Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

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

Ingredients for Aloo ki sabzi:

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

Method:

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

Step 2.

Grind tomatoes in a blender with green chili and ginger.

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

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

Health benefits of Bathua/ Chenopodium album:

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

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

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

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

For gout and high uric acid eat bathua vegetable regularly.

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

Nick’s kitchen medical Disclaimer:

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

 

Save

Bathua ka Raita

~ saanjhachullha ~ Leave a comment

Bathua saag   Bathu Raita

(Bathua/ Chenopodium album Raita)

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

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

Preparation Time :10 minutes

Cooking time : 5 minutes

Cuisine: India,Uttar Pradesh

Course: Raita

Level Of Cooking: Easy

Servings : 4

Ingredients:

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

 Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Health benefits of Bathua/ Chenopodium album:

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

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

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

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

For gout and high uric acid eat bathua vegetable regularly.

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

Curd Health benefits:

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Save

Carrot Pudding/Gaajar ka Halwa

~ saanjhachullha ~ Leave a comment

Carrot Halwa NG.JPG

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

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Possible health benefits of Carrots:

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

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

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Save

Basic Lobiya Curry

~ saanjhachullha ~ 1 Comment

 

Black eyed beans curry New

Basic Lobia / black eyed beans/Cow peas

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

Prep time : Soaking the beans over night

Pressure Cooking time : 20 minutes

Cooking time : 35 minutes

 Recipe type: main dish

Cuisine: north Indian

Ingredients:

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

Method:

Step 1.

Wash and soak beans for two, three hours.

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Note:Sour tomatoes give best results.

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

1. Subordinates cholesterol level

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

2. Rich anti-oxidants

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

3. Component of weight loss diets

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

4. Great for diabetic conditions

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

5. Best for the stomach

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

6. Low in Fat and Calories

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

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

Nick’s kitchen medical Disclaimer:

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

 

Crispy Potato Rolls

~ saanjhachullha ~ Leave a comment

Potato rolls NG

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

Serves: 4
Style: Indian Vegetarian

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

Serve hot with green coriander Chutney or tomato ketchup.

Health benefits of the potatoes:

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

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

Vitamin Booster:

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

Super food: One new potato contains just 26 calories

BLOOD PRESSURE

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

CARDIOVASCULAR DISEASE

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

GUT HEALTH

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

 

STRESS

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

 

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

Nick’s kitchen Disclaimer:

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

 

 

Cardamom

~ saanjhachullha ~ 1 Comment

Black Cardamom    green cardamom  Madagasaker cardamoms

Black Cardamoms                     Green Cardamoms                Madagascar Cardamoms

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

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

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

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

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

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

Health Benefits of Cardamom:

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

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

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

Cardamom Storage Tips

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

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

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

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

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

Cardamom culinary uses :

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

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

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

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

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

Gatte ki Sabzi

~ saanjhachullha ~ Leave a comment

Gatte ki sabzi

Dumpling Curry/ Gatte Ki Sabzi

Preparation tips:

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

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

Serves: 5-6

Cook time: 40 minutes

Cuisine: India, Rajasthan

Course: Main

Ingredients:

For the Gattas/ Dumplings:

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

 

For the gravy:

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

Method:

For the Gattas/ Dumplings:

Step 1.

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

Step 2.

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

 

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 1.

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

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

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

Step 4.

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

 

 

Nutrient Facts for Besan Flour/ Gram flour:

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

Basics:

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

Vitamins:

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

Minerals:

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

 

Gluten Free

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

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

Bread Rolls

~ saanjhachullha ~ Leave a comment

Paneer Rolls 

Hi friends! Bread rolls with potato/paneer filling are very crisp and enjoyable with a hot cup of tea.

Prep time: 20 minutes

Cooking time: 25 minutes

Total Time: 45 minutes

Recipe type: snacks, Appetizers

Cuisine: Indian

Serves: 4

Ingredients:

  • 8 slices of bread, white / brown / or multi grain bread
  • 4 medium sized potatoes, washed, boiled, peeled and mashed
  • 50 gms Paneer/cottage cheese, grated
  • 1 tsp cumin seed
  • 1 tsp Dry mango powder/ amchoor
  • 1/2 tsp black pepper powder
  • 1/2 tsp red chili powder
  • 1/2 tsp garam masala powder
  • 1/2 tsp cumin, roasted and powdered
  • 1 tbsp, coriander leaves ,finely chopped
  • 2/3 tsp salt or / salt as required
  • 2 tbsp cooking oil

Method:

Step 1.

Put the potatoes in a pressure cooker with two cups of water and washed potatoes close the lid. On high flame the moment full pressure is formed , reduce the heat to low flame for 4-5 minutes. Switch off the stove, let the pressure cooker cool to room temperature. Open the lid, take out the potatoes peel and mash in a bowl and keep aside.

Step 2.

Heat the oil in a pan and add the cumin seed. When the cumin seed starts to crack, add the mashed potatoes, grated Paneer/cottage cheese and all the spices like chili powder, mango powder, salt, black pepper powder, cilantro and stir-fry for a minute, mix the spices well. Turn off the heat. When cool, take small portions of the filling and make rolls of filling and keep aside.

Step 3.

Take a bowl with water to wet the bread. Take a slice of bread, trim the edges of the bread slices and dampen it with water, place the slice between your palms and press, squeezing out the excess water from the bread. This makes the bread moist for rolling in the filling.

Step 4.

Take each filling roll place it on the bread slice, roll the bread gently and close the edges, roll it between your palms to get smooth outer texture, see that filling is not left uncovered anywhere. Prepare all bread rolls similarly and keep aside.

Step 5.

Heat oil in a kadai or wok or frying pan, fry the bread rolls two three at a time till they become light golden brown in color.

Step 6.

Drain the bread rolls on a paper kitchen towel lined plate to remove excess of oil. Serve the crisp bread rolls with coriander or mint chutney.

Note: Do not soak bread slices in water. Just dip the slice and squeeze out the water from the slice thoroughly.

 

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.

 

 

Shalgam ki Sabzi/Turnip

~ saanjhachullha ~ Leave a comment

 Shalgam ki sabzi 1

Turnip curry /Shalgam ki sabzi simply delicious!

Prep time: 10 minutes

Cooking time: 25 minutes

Course: Main

Level: Easy

Serves: 4

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

 

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

Health benefits of turnips:

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

 

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

Tomato Paneer

~ saanjhachullha ~ Leave a comment

tomato paneer 3

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

Preparation Time : 10 minutes

Cooking time : 25 minutes

Servings : 6

Cuisine: North Indian

Course: Main Course

Level Of Cooking: Easy

Ingredients :

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

Method :

Step 1

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

Step 2

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

Step 3

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

Step 4

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

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

Paneer is a type of cheese. It is the Indian name for cottage cheese. Paneer, unlike other cheeses, has not been matured and it is rather bland. Cheese is nutritious food made mostly from the milk of cows but also other mammals, including sheep, goats, buffalo, reindeer, camels and yaks. The milk is curdled using some combination of rennet (or rennet substitutes) and acidification.Bacteria acidify the milk and play a role in defining the texture and flavour of most cheeses. There are hundreds of types of cheese.

Nick’s kitchen medical Disclaimer:

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

 

Methi Matar

~ saanjhachullha ~ Leave a comment

Methi mutter 1.jpg

Methi Mutter- fresh fenugreek / methi leaves with green peas

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

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

 

Course: Main

Serves: 4

Cuisine: North Indian

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

Step 9.

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

Step 10.

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

Step 11.

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

Step 12.

Serve hot with any Indian bread of your choice.

Health benefits of Methi / Fenugreek leaves:

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

Mongre ki Subzi/Radish Pods

~ saanjhachullha ~ Leave a comment

 

Radish podsMoongre ki sabzi

Moongre ki Subzi / Radish Pods

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

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

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

Ingredients:

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

Method:

Step 1.

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

Step 2.

Wash, peel and cube the potatoes and keep aside.

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

 

Health benefits of Radish pods / Moongre:

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

 

Aloo Gobhi

~ saanjhachullha ~ Leave a comment

Aloo Gobhi copy

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

Prep time: 15minutes  

Cook time: 30minutes

To be served in: 45minutes

Serves: 6

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Sarson ka Saag

~ saanjhachullha ~ Leave a comment

Sarson ka saag  Makki ki Roti

Ingredients:

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

Method:

Step1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Ingredients for Makki ki roti:

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

Method for makki ki roti:

Step 1.

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

Step 2.

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

Step 3.

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

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

 

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

Bathua saag  +  Sarsoan saag  + Spinach leaves

Health benefits of Mustard leaves / Sarson Ka Saag:

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

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

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

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

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

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

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

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

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

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

Health benefits of Bathua/ Chenopodium album:

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

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

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

Health benefits of Spinach / Palak:

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

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

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

Exotic Shahi paneer

~ saanjhachullha ~ Leave a comment

Exotic Shahi Paneer 2

Exotic Shahi paneer

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

Cooking Time: 20-30 minutes

Preparation Time: 10-15 minutes

Level: Easy

Category: Vegetarian

Servings: 6

Ingredients:

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

Method:

Step 1.

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

Step 2.

Cut the paneer into small square cubes, keep aside.

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

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

Health benefits of Cottage cheese / paneer :

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

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

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

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

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

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

-Riboflavin helps in converting carbohydrates into energy.

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

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

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

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

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

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

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

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

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

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

Quick Serving Tips

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

 

 

 

 

 

Panchmel dal

~ saanjhachullha ~ Leave a comment

 

Panch Dal panchmel dal or panchratna dal

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

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

Recipe type: main

Cuisine: North Indian

Serves: 3-4

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Good points of mixed dals / lentils:

Health Benefits:

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

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

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

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

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

 

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

Nick’s kitchen medical Disclaimer:

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

Dhaba Dal

~ saanjhachullha ~ 1 Comment

 Dhaba Dal GpicDhaba Dal

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

What is a Dhaba?

 A roadside Indian food stall.

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

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

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

 

Prep time: 15 min

Cook time: 45 min

Serve: 6

Ingredients:

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

For tempering/tadka:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Note:

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

    Health Benefits of Urad Dal:

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

    Health Benefits of Chana Dal:

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

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

    Nick’s kitchen medical Disclaimer:

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

Sweet And Sour Pumpkin

~ saanjhachullha ~ 1 Comment

Pumpkin sweet and sour

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

Cook Time : 10 minutes

Cuisine: India, Utter Pradesh

Course: Main, Vegetables

Serves: 4

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

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

Health benefits of Pumpkin:

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

Pumpkin Raita

~ saanjhachullha ~ 5 Comments

Pumpkin Raita

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

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

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

Ingredients:

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

For seasoning:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

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

Health benefits of curd/ Yogurt:

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

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

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

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

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

 

Health benefits of Pumpkin:

 

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Save

Crispy Chiplets

~ saanjhachullha ~ Leave a comment

Crisy sticks

Crispy Chiplets

Hi friends! Crispy Chiplets/Namak  paras are a traditional Indian savory all time snack. They are tasty and crunchy  snack.

Ingredients:

  • 1 cup maida/ All purpose flour
  • 1/2 cup rice flour
  • 3 tbsp Olive oil
  • 1/2 tsp salt
  • 1/2 tsp carom seeds/ Ajwain
  • 1/2 cup water

Method:

Step 1.

In a bowl, mix all purpose flour and rice flour, oil and salt, carom seeds. Rub in the mix well, till it resembles bread crumbs.

Step 2.

Add water slowly and mix until you get a smooth, soft dough. Divide the dough into equal portions – roughly the size of a big marble. Dust your work space with enough flour and roll out a circle.

Step 3.

Cut the circle in to thin strips.Once all the strips are ready, heat about two cups of oil in a wok or deep bottomed pan and fry them in batches of six to eight strips, until golden on both sides.

 Note:

Crispy sticks are India’s popular snack item at tea time.

Nick’s kitchen medical Disclaimer:

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

 

 

 

Dal Makhani

~ saanjhachullha ~ Leave a comment

 Dal Mahani

Dal Makhani

Hi friends! Dal makhani or dal makhni is a popular dish from the Punjab region of India . The primary ingredients are whole black lentil, red kidney beans, butter and cream. Highly nutritious, and very delicious dal .

Preparation Time : 15 minutes

Pressure Cooking time : 25 minutes

Servings : 4

Cuisine: Indian, North Indian, Punjabi

Course: Main Course-Veg

Level Of Cooking: Medium

Ingredients:

  • 2/3 cup Sabut urad/ black gram whole
  • 1/4 tbsp Rajma/ Red kidney beans
  • 1 tsp chili powder
  • 1/2 tsp turmeric powder
  • 1 1/2 tsp salt or /salt to taste
  • 2 tsp Ginger, finely grated
  • 1 tsp Cumin seeds
  • 3 cloves/ powdered
  • 2 Black cardamom, peeled and powdered
  • 18cloves Garlic, finely chopped
  • 1 large Onion, finely chopped
  • 3 tablespoons Butter or ghee/ clarified butter
  • 4 medium Tomatoes , finely chopped
  • 1 tbsp Oil
  • 1/2 tsp Garam masala powder
  • 2 tbsp Coriander, finely chopped

Method :

Step 1.

Wash well and soak sabut urad /Black gram whole and rajma / Red beans overnight in 750 ml of water.

Step 2.

In a Pressure cooker take sabut urad/ Black gram whole and Rajma/Red beans (with the same water in which it was soaked), with salt, turmeric powder ,the red chili powder, finely grated ginger and finely chopped onion . Close the lid and place the pressure cooker on high flame. Once the pressure is formed, reduce heat to low flame, cook for twenty five minutes. Switch off the stove.

Step 3.

Open the lid when pressure cooker is cooled and see if the rajma/Red beans are totally soft. If not cook on low heat till the rajma /Red beans becomes soft.

Step 4.

Heat oil in a pan when the cumin seeds crackle, add powdered cinnamon, cloves, cardamoms, sauté for few seconds add garlic paste fry till the garlic paste turn light golden brown in colour, add ghee or butter. Add the pureed tomatos and cook over a medium flame till the mixture leaves oil.

Step 5.

Add the above seasoning to the cooked dal /lentil and rajma /Red beans mix. Add some water if the mixture is too thick and cook on low flame for ten minutes. Add fresh cream , garam masala powder .

Step 6.

Simmer on low heat till the dal / lentil is well blended. Serve hot garnished with coriander .

 Urad dal health benefits:

This dal is one of the richest sources of proteins and Vitamin B. Urad dal is also good for women as it has iron, folic acid, calcium, magnesium, potassium which makes it a healthy pulse.For those who do not eat meat or fish, have black gram as it is rich in protein which is much required by the body.

Digestive Benefits

All dry beans are an excellent source of dietary fiber. The same is true of red beans, which provide about 7 to 8 grams per 1/2-cup serving, depending on the variety. They’re a rich source of insoluble fiber — found mainly in the bean’s skins — which promotes digestive health and bowel regularity.

Cardiovascular Health

Red beans support heart health in a variety of ways. Because they’re a low-fat, cholesterol-free source of high-quality plant protein, you’ll get roughly 8 grams of protein per 1/2-cup serving of red beans. enough folate helps lower blood homocysteine levels; having high homocysteine levels is associated with an increased risk of heart disease.

Weight Management

Like all legumes, red beans are an ideal component of any weight management diet, whether to promote weight loss or prevent weight gain. Their high-protein content makes red beans more satiating, meaning you’re more likely to feel fuller longer after eating them. Combined with resistance training exercises, eating protein-rich foods while trying to lose weight can also help you preserve or build lean tissue, which, in turn, can keep your metabolism humming.
Diabetes Protection

Most foods that support cardiovascular health and help manage body weight are effective in protecting against type 2 diabetes, and the same holds true for red beans.

Cancer Prevention

Red beans may help protect against cancer in a number of ways.

Red beans are also rich in antioxidants, which help inhibit the type of free-radical damage that may eventually lead to cancer. Red beans have a fairly high Oxygen Radical Absorption Capacity, or ORAC, score, which means that the antioxidants they contain are relatively effective against free-radical damage. According to the U.S. Department of Agriculture’s 2010 ORAC report, red kidney beans have an ORAC score five times higher than navy beans and about 10 times higher than garbanzo beans.

Ref. http://www.livestrong.com/article/4692-need-health-benefits-red-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.

Wheat flour Halwa

~ saanjhachullha ~ Leave a comment

Wheat flour Halwa NG

Whole Wheat flour Halwa

What is whole wheat flour? Whole wheat literally means that the whole grain is used when grinding wheat to make flour. This includes the wheat germ and the bran. The wheat germ is the tiny, nutrition-packed part of each wheat grain that actually allows the seed to germinate and grow. According to the Mayo clinic, the germ is packed with valuable nutrients including thiamin, potassium, magnesium, vitamin E, riboflavin, phosphorus, iron and zinc. Wheat bran is the thin shell of each grain of wheat. It is a valuable source of fiber.

Hi friends! whenever you feel like eating something sweet and nutritious at home wheat Flour Halwa can be made instantly.  So here is the recipe of Wheat Flour Halwa for you.

Recipe cook time: 25 minutes

Level : Easy

Serves: 6

Cuisine: Indian dessert

Ingredients:

  • 1 cup (whole wheat flour)
  • 1 cup sugar
  • 4 cups water
  • 1/2 cup ghee
  • 12 Almonds, finely chopped/ slivered

Method:

Step 1.

In a wok/ Kadahi, melt the ghee add the wheat flour and stir fry over medium heat, stir it continually for about 8-10 minutes. When the flour is light golden in colour and does not stick together much , it is well fried .

Step 2.

As the flour is getting fried, take water in a pan add the sugar bring it to boil, simmer it till required.

Step 3.

Pour the hot sugar solution into the fried flour gently and carefully, stirring continually. Add half of the almonds and bring to a boil, stir continuously. Once the water is added to the flour mixture, stir well so that no lumps are formed. Flour absorbs the water added.

Step 4.

Thoroughly mix let whole mixture, cook for 5-6 minutes more. keep on stirring so that the wheat flour halwa does not stick to the wok / Kadahi and starts leaving the sides. Wheat flour halwa is ready now.

Step 5.
Serve hot, garnished with the almonds. According to your preference you can serve with Puris too.

Health Benefits of Whole wheat flour:

Why whole wheat is good for you?

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

Nick’s kitchen medical Disclaimer:

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

Save

Curd/yogurt Dip

~ saanjhachullha ~ Leave a comment

Garlic Dip NG

Curd- garlic dip

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

Cooking Time: 15 minutes

Level: Easy

Course: Snack

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

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

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

How to Make Hung Curd:

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

Steps-

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

Nick’s kitchen medical Disclaimer:

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

 

 

Save