Mooli Paratha

Muli parantha

 Mooli / Radish stuffed Parathas

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

Preparation Time : 15-20 minutes

Cooking time : 10-15 minutes

Cuisine : North Indian / Punjabi

Servings : 4

Ingredients :

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

Method :

Step 1

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

Step 2

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

Step 3

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

Step 4

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

Step 5.

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

Step 6.

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

Step 7.

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

Health Benefits of Mooli / Radish:

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

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

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

Nick’s kitchen medical Disclaimer:

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

Save

Aloo Paratha

aloo parantha

Potato / Aloo Paratha /Indian flatbread

Parathas are one of the most popular unleavened flatbread in the India part of the Indian Subcontinent and they are made by baking whole wheat dough on a tava, and finishing off with shallow frying, Parathas are thicker and more substantial than chapatis/rotis .

Hi friends!Here is the recipe of Parathas, whole wheat flour soft dough stuffed with a spicy mixture of boiled and mashed potatoes which is rolled out and cooked on a hot Tawa/griddle with butter or ghee. These are absolutely irresistible!!!

Preparation Time : 15-20 minutes

Cooking time : 10-15 minutes

Cuisine : North Indian / Punjabi

Servings : 6

Ingredients :

  • 6-7 Potatoes medium (pressure cooked for 5-6 minutes)
  • 2 cups whole wheat flour (atta)
  • 2 tbsp finely chopped fresh coriander leaves
  • 2 Green chilli (finely chopped)
  • 1″piece Ginger (finely grated)
  • 1 tsp roasted and powdered jeera / cumin seeds
  • 1 onion medium size (finely chopped)
  • 1 tsp dry mango powder (amchoor)
  • 1/4 tsp Red chilli powder
  • 1 tsp salt / or Salt to taste
  • 2-3 tbsps pure ghee / olive oil for shallow frying

Method :

Step 1.

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

Step 2.

Peel and mash potatoes. Add finely chopped onions, coriander leaves, ginger, green chillies, cumin powder, mango powder, red chili powder and salt. Mix the ingredients well.

Step 3.

Divide the dough into medium-sized balls. Roll out each ball into a medium thick chapatti using dry flour for dusting.

Step 4.

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

Step 5.

Sprinkle a little flour on top and roll the stuffed dough gently, taking care not to break it. Heat a tawa (griddle) and cook the paratha.

Step 6

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

Health Benefits of potatoes:

1. Bone health

The iron, phosphorous, calcium, magnesium, and zinc in potatoes all contribute to the building and maintenance of bone structure and strength.

Iron and zinc play crucial roles in the production and maturation of collagen. Though phosphorus and calcium are both important in bone structure, the careful balance of the two minerals is necessary for proper bone mineralization – consumption of too much phosphorus with too little calcium can result in bone loss.

2.Blood pressure

Maintaining a low sodium intake is essential for maintaining a healthy blood pressure, however, increasing potassium intake may be just as important because of its vasodilatation effects.

3. Heart health

The potato’s fiber, potassium, vitamin C, and vitamin B6 content, coupled with its lack of cholesterol, all support heart health.

4. Inflammation

Choline is an important and versatile nutrient present in potatoes; it helps with sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.

5.Cancer

Potatoes contain folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.

6. Digestion and regularity

Because of their fiber content, potatoes help to prevent constipation and promote regularity for a healthy digestive tract.

7. Weight management and satiety

Dietary fibers are commonly recognized as important factors in weight management and weight-loss by functioning as “bulking agents” in the digestive system. These compounds increase satiety and reduce appetite, making an individual feel fuller for longer and thereby lowering overall calorie intake.

8. Metabolism

Potatoes are a great source of vitamin B6, which plays a vital role in energy metabolism by breaking down carbohydrates and proteins into glucose and amino acids. These smaller compounds are more easily utilized for energy within the body.

9. Skin

Collagen, the skin’s support system, relies on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution, and smoke. Vitamin C also promotes collagen’s ability to smooth wrinkles and improve overall skin texture.

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

Paneer Parathas

Paneer paratha (2)

Paneer / Cottage cheese stuffed Parathas

Hi friends! Paneer Paratha is one of the many popular paratha varieties . Its an all time favorite paratha at home .

Preparation Time : 15-20 minutes

Cooking time : 5-10 minutes

Servings : 6

Main Ingredients:Whole wheat flour / atta, 250 gms paneer/ cottage cheese

Cuisine:North Indian / Punjabi

Course:Breakfast , Breads

Level Of Cooking:Medium

Ingredients:

  • 250 gms paneer /fresh cottage cheese
  • 3 cups Whole wheat flour / atta
  • 2 tbsp finely chopped fresh coriander leaves
  • Green chilli 2 (finely chopped)
  • Ginger 1/2 inch piece (finely grated)
  • 1 tsp roasted and powdered geera seeds / cumin seed
  • 1 tsp or Salt to taste
  • 2 tbsps pure ghee / olive oil for shallow frying
  • Red chilli 1/4 teaspoon

Method:

Step 1

Take atta / Whole wheat flour in a bowl, mix water , little at a time and knead a dough. Add enough water to make a firm dough (not too soft not too hard). Keep aside, covered for ten to fifteen minutes.

Step 2

Grate paneer in a bowl, add finely chop coriander leaves , ginger, green chilies, cumin powder, and salt .

Step 3

Divide dough in medium-sized balls, roll out each ball into a medium thick chapatti using dry flour for dusting. Put the paneer mixture in the middle of the rolled chapatti and close from all sides. press on your palm.

Step 4

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

Step 5

Shallow fry both sides to golden, using a little ghee. Serve hot with a blob of butter.

Step 6

Serve hot with a bowl of curd / yogurt and chili pickle/ fresh coriander chutney for best results!

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.