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Moong Dosa /Pesarattu

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Dosa MoongMoong Dosa /Pesarattu

Prep time: Soaking overnight

Cook time: 5-6 minutes

Course: Breakfast

Cuisine: Indian, Andhra Pradesh

Serves: 4

Makes: 6-8 Dosas

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

Ingredients:       

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

Method:

Step 1.

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

Step 2.

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

Step 3.

Add the rice flour to the batter and mix well.

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

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

Dosa, Dos and Don’ts for best results:

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

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

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

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

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

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

It’s Amazing for Skin:

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

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

Nick’s kitchen medical Disclaimer:

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

Pizza bases

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Pizza base 1Pizza dough For Pizza bases

Hi friends ! Here is a simple and easy recipe for pizza dough made with fresh yeast that is delicious .

Yields: 10 portions

Ingredients:

  • 500 gms.Fine flour (maida)
  • 25 gms.Fresh yeast
  • 250 ml Milk
  • 5 gms Salt or / salt to taste
  • 20 gms.Sugar
  • 50 ml Oil/ olive oil or any other cooking oil

Method:

Step 1.

Sieve flour and salt together. Dissolve yeast, sugar in warm milk and keep aside till frothy.

Step 2.

Make a soft dough with the ‘milk yeast mix’ by adding it to the sieved flour, finish the dough with an oil coating.

Step 3.

Cover it with wet cloth, leave for proving (15-20 minutes).

Step 4.

When proved divide the dough into ten equal parts. Round off each part for intermediate proving ( 10 minutes).

Step 5.

Then roll out each round dough ball into a base of 8” diameter and place in a baking tray, prove till double in size.

Step 6.

Prick the bases with a fork and bake in a hot oven ( 375 degrees Fahrenheit) till half baked (blind baking).

Step 7.

Top with desired filling, sprinkle grated cheese on top and finish baking till golden brown in colour.

Health benefits of pizzas:

The Great Misconception

Many of us would categorize pizza as a type of fast food, putting it together with many of the greasy and unhealthy meals such as hamburgers and cheeseburgers. However, this is certainly not the case. Although pizza is often sold the same way as those other fast foods, it contains so much healthy and nutritive elements that is can simply not be on the same list.

The Healthy Pizza

Believe it or not, one of the main qualities of pizza lies in the tomato, one of the main ingredients. Tomato contains a certain antioxidant, highly beneficial in fighting and preventing many types of cancer, especially that of the mouth and stomach, colon or lungs. It is an interesting fact that the processed tomato found in pizza contains even higher concentration of this antioxidant due to the water extraction during the production process. Pizza dough is also rich with some important antioxidants and, miraculously, some can even be amplified during the baking process.

Other Healthy Ingredients

The list does not stop here. For example, onions, being the common ingredient, rich in vitamins, lower the sugar levels in one’s blood and level the blood pressure. Olives and red pepper without which most of us cannot even imagine our pizza, are excellent for regulating cholesterol and are rich with vitamins as well.

The Endless Possibility of Pizza

One of the main qualities and characteristics of pizza is its diversity. Its basics being the dough, tomatoes, cheese and some vegetables, you are free to combine many other, possibly healthy elements with it. This way, you yourself are able to boost the nutritive and health value of this meal.

For example, by adding chicken, or any other meat, you enrich your pizza with carbohydrates and proteins. Also, by adding many different types of vegetables, you may increase the vitamin value and diversity, making it even healthier for you to consume. It does not stop here, however, since you can modify the dough and the sauces as well as types of cheese which go into your pizza. The toppings may vary as well since you can even include different types of fruit and even eggs, making the list practically endless. That being said, the health benefits of this meal truly depends only on you and your own creativity.

Conclusion

Pizza is not a fast food meal. Pizza is what you make. If you have the will and are creative enough, by getting just a little bit of information, you can make this meal contain all the healthy ingredients our organism may need daily and thus show the true power and value of this, truly remarkable dish.

Ref.http://ic.steadyhealth.com/health-benefits-of-pizza

Nick’s kitchen medical Disclaimer:

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

Tori Delicious

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Tori Delicious 1 Tori Delicious

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

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

Preparation time: 30 minutes

Cooking time: 45 minutes (slow fire cooking)

Cuisine : Indian, North Indian

Course: Main, Vegetables

Serves: 4

Ingredients:

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

Method:

 Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

 Step 5.

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

Step 6.

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

 Step 7.

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

Smooth or Sponge gourd:

Health Benefits of Zucchini/Smooth or Sponge gourd:

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

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

Nick’s kitchen medical Disclaimer:

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

Instant Moong Dal

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Panch DalInstant Moong Dal

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

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

 Recipe cook time: 5 -7 minutes

Course: Main

Serves: 4

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

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

Health benefits of Moong dal/ green gram husked:

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

Nick’s kitchen medical Disclaimer:

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

Kamal Kakdi /Lotus stem Koftas/ dumplings

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lotus root            Kamal Kakadi Kofte 2

Kamal Kakdi /Lotus stem Koftas/ dumplings

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

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

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

Kamal Kakdi /Lotus root Kofte/ dumplings

Cooking time : 20-25 minutes

Servings : 4

Cuisine: Indian

Course: Main Course-Veg

Level Of Cooking: Easy

Ingredients:

For koftas / dumplings

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

For Gravy

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

Method :

For lotus stems/ kamal kakdi koftas or dumplings:

Step 1.

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

Step 2.

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

Step 3.

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

For Gravy

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

Step 9.

Serve hot garnishing with finely chopped coriander/ cilantro.

Health benefits of Lotus root:

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

Selection and storage

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

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

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

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 Salad

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Brocolli salad.JPGBroccoli Salad

Preparation Time : 10 minutes

Cooking time : 10 minutes

Cuisine: Fusion

Course: Salads

Level Of Cooking: Easy

Servings : 4

Ingredients:

  • 1 small head Broccoli
  • 1 small size potato boiled and cut into tiny cubes
  • 1/2 cup walnut kernels
  • 1/2 tsp sugar
  • 1 tsp Dijon’s mustard paste
  • 1/2 tsp salt / or Salt to taste
  • 6 cloves Garlic , crushed
  • 4tbsp extra virgin Olive oil
  • 1 tsp apple cider/ Vinegar
  • 1 tsp red chili flakes
  • 1 1/2 tbsp fresh lime juice
  • 2 tbsp Sesame/ Til seeds , toasted

Method :

Step 1.

Remove the broccoli florets keeping the stems . Cut each floret vertically into halves.

Step 2.

Boil 4 cups water in a pan, add broccoli florets and salt , leave the florets in hot water foe 5-7 minutes.

Step 3.

Remove the broccoli florets from the hot water and refresh in ice cold water. Drain the water and keep the florets aside .

Step 4.

Take walnuts in a small microwave proof bowl, add 1 cup of water. Microwave it for two minutes. Take out keep aside to cool.

Step 5.

Take a boiled potato, cut it into tiny cubes, keep aside.

Step 6.

For the salad dressing, take extra virgin olive oil in a mixing bowl, add crushed garlic cloves, apple cider/or vinegar, salt, sugar, mustard paste, fresh lime juice and red chili flakes and mix well.

Step 7.

In a mixing bowl take broccoli florets, potato cubes, walnut kernels and add the prepared salad dressing and mix well.

Step 8.

Transfer the salad into a serving bowl. Just before serving sprinkle toasted sesame seeds on top and serve .

two heads of broccoliBroccoli belongs to the cruciferous vegetable family, which includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga and turnips. These nutrition powerhouses supply loads of nutrients for little calories.

Possible health benefits of consuming broccoli:

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like broccoli decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.

Fighting cancer

Eating a high amount of cruciferous vegetables has been associated with a lower risk of cancer; namely lung and colon cancer. Studies have suggested that sulforaphane, the sulfur-containing compound that gives cruciferous vegetables their bitter bite, is also what gives them their cancer-fighting power.

Another important vitamin that broccoli contains, folate, has been shown to decrease the risk of breast cancer in women. Adequate intake of dietary folate (in food) has also shown promise in protecting against colon, stomach, pancreatic and cervical cancers. Although the mechanism of protection is currently unknown, researchers believe that folate’s protective effects have something to do with its role in DNA and RNA production and the prevention of unwanted mutations. There is no evidence that folate in supplement form provides the same anti-cancer benefits.

Improving bone health

Poor vitamin K intake is linked with a high risk of bone fracture. Just one cup of chopped broccoli provides 92 micrograms of vitamin K, well over 100% of your daily need. Consuming an adequate amount of vitamin K daily, improves bone health by improving calcium absorption and reducing urinary excretion of calcium.7Broccoli also contributes to your daily need for calcium, providing 43 milligrams in one cup.

Looking younger

The antioxidant vitamin C, when eaten in its natural form (in fresh produce as opposed to supplement form) can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture.Many people automatically think of citrus fruit when they think of vitamin C, but did you know that broccoli provides 81 milligrams in just one cup? That is more than what you need in an entire day.Vitamin C plays a vital role in the formation of collagen, the main support system of the skin. Vitamin A and vitamin E are also crucial for healthy looking skin, both of which broccoli provides.

Improved digestion and natural detoxification

Eating foods with a natural fiber like broccoli can prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer. Adequate fiber promotes regularity, which is crucial for the daily excretion of toxins through the bile and stool. Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.

Protection from chronic disease

According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.

Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.

 Tips:

Fresh, young broccoli should not taste fibrous, woody or sulfurous. To make sure you get the best tasting broccoli, store the unwashed vegetable in loose or perforated plastic bags in the crisper drawer of the refrigerator. Only wash broccoli right before eating, as wet broccoli can develop mold and become limp.

Broccoli left at room temperature becomes fibrous and woody. You may not be able to tell by looking, but the flavor of broccoli continues to diminish the older it gets.

 

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

 

Nick’s kitchen medical Disclaimer:

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

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Gram Flour/Besan Uttpam

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Besan Dosa with cheese 1

Gram Flour / Besan Uttapam

Gram flour, also known as garbanzo bean flour, chickpea flour, or besan, is a pulse flour made from ground chickpeas. Used in many countries, it is a staple ingredient in Indian, Pakistani, Nepali and Bangladeshi cuisines.

Hi friends! Gram Flour / Besan Uttapam is a tasty dish for breakfast or as a snack. This recipe is easy and quick to prepare and can be served with coriander / cilantro chutney. It is a favorite dish of the family for breakfast, folded with cheese.

Ingredients:

  • 1 cup gram flour / besan
  • 150 gms fresh cottage cheese / paneer, grated
  • 1/4 cup rice flour
  • 1/4 tsp baking soda
  • 1 level tsp salt
  • 1/2 cup water
  • 1/2 tsp Ajwain / Carom seeds
  • 1/2 tsp red chili powder
  • 2 tsp coriander powder
  • 1 tbsp cilantro / coriander leaves, finely chopped
  • 6 tbsp of oil to cook

Method:

Step 1.

Grate the the cottage cheese/ paneer and keep aside.

Step 2.

In a mixing bowl take Gram Flour / Besan, rice flour , add salt, baking soda, carom seeds, coriander powder, red chili powder slowly add water mix to make a smooth batter. The mix consistency of pancake batter or Dosa batter.

Step 3.

Take  a non-stick pan /tava and place on medium flame. To check the heat level required, test by sprinkling a few drops of water on it. Water should sizzle right away.

Step 4.

Pour about 1 ladle of the batter onto non- stick pan / tava stick and spread evenly with a back of ladle. Starting from the center, with spiral movement spread the batter outward evenly to form a circle about 6″ in diameter.

Step 5.

Immediately after spreading the batter onto non-stick pan /tava , spread evenly two tbsp grated cottage cheese/ paneer, 1 tsp finely chopped cilantro / coriander leaves on the dosa.

Step 6.

When batter starts to dry a little, slowly spread little cooking oil over and around it. After 30 seconds; flip the uttpam using a flat spatula. Press the uttpam lightly all around with the spatula to make the cheese and uttpam cook evenly until crisp and golden brown on both sides.

Step 7.

Repeat the process for the remaining uttpam. Serve uttpam hot with cilantro / dhania / coriander chutney.

Note:

Quick spread of the batter on hot non-stick pan / tava, will make the spreading easier and will give better results.

Health benefits of Besan/ 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.

Preparation Tips

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

Gluten Free

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

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

Nick’s kitchen medical Disclaimer:

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

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Stuffed Bitter gourd /Karela -2

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Bitter gourd stuffed 2Stuffed Bitter gourd /Karela -2

bitter-melons in a vine

Bitter gourd /Bitter melon / Karela is one of popular edible pod vegetable in many Asian countries. It is grown widely as a field crop as well as backyard vegetable and, in fact, is among the most bitter tasting of all culinary vegetables.bitter-melons in a vine. Bitter gourds hanging down in a vine. This variety commonly found in Indian subcontinent. Noted for pointed ends. Bitter melon is a temperate/tropical vegetable probably originated in South-East Asia. Like in other members of the Cucurbitaceae family, it too is a fast-growing, trailing or climbing vine with thin stems and tendrils which require trellis to support their climbing vines.Bitter gourd pods are characterized with soft lengthwise ridges and uneven pebbly surface. Depending up on the cultivar type, its immature pods can be light to dark green and have oblong or oval shapes with a pointed tip at the blossom end. Internally, the flesh is white with rough edged seeds, somewhat similar to ridge gourd seeds in appearance. As the fruits begin to mature, they gradually become hard, turn yellow or brown in color.

Hi friends! Bitter gourd / Karelas stuffed with fresh Indian spices is irresistible. The spicy onion masala stuffing works wonders with Bitter gourd / Karelas. The stuffed Bitter gourd / Karelas are best enjoyed with Indian breads.

Preparation Time: 30 minutes

Cooking Time: 30 minutes Approx.

Servings : 3

Level Of Cooking : Easy

Cuisine: Indian

Course: Main Course-Veg

Ingredients:
6 medium sized bitter gourd /karela

  • For stuffing the bitter gourd / Karela :
  • 2 big onions, finely grated
  • 1 level tsp salt / or as per taste
  • 1 tsp  cumin seeds /jeera roasted and powdered
  • 2 tbsp coriander /dhania powder
  • 2 tbsp Fennel seeds, powdered
  • 1/2 tsp turmeric powder /haldi
  • 1/2 tsp Red chili powder
  • 1 tbsp dried mango powder /amchur
  • 2 tbsp Mustard oil / or any other cooking oil

For Serving the bitter gourd / Karela :

  • 2 medium size onions, thinly sliced
  • 3 medium size tomatoes, finely chopped
  • 1/2 tsp salt
  • 1/4 tsp turmeric powder
  • 1/4 tsp red chili powder
  • 1 tsp coriander powder
  • 2 tbsp mustard oil / or any other cooking oil

Method :

Step 1.

Wash and with a peeler peel the bitter gourd / Karelas and keep the peel / scrapings aside for using later.

Step 2.

In boiling, water add 1 tbsp salt and put the bitter gourd / Karelas in it. When the bitter gourd / Karelas become a bit softer take them out of the water.

Step 3.

Let the bitter gourd / Karelas cool. With a sharp knife. Slit each bitter gourd / Karela length wise on one side,  if the seeds are big scoop out and discard them.

Step 4.

Mix wheat flour, little turmeric powder and salt apply the mixture inside and out side of the bitter gourd / Karelas and keep asides for 1/2 hour. This will reduce the bitterness of the bitter gourd / Karelas.

Step 5.

For preparing the masala for stuffing the bitter gourd / Karelas:

Heat oil, add grated onions, salt, turmeric, roasted cumin powder, red chili powder, coriander powder and dry mango powder/amchur and cook on low flame till light golden brown.

Step 6.

Take out the mixture from the pan in some other container and let it cool. Stuff this well cooked masala tightly in each bitter gourd / karela. Tie thread all around the bitter gourd / karelas so that the mixture doesn’t comes out from the slit. keep aside.

Step 7.

In a pan take 3 tbsp of oil and heat it. Slide gently all the stuffed bitter gourd /karelas in the pan and fry it on low flame, keep turning the bitter gourd / karelas at regular intervals till it is golden brown. Cover and cook for few minutes.

Step 8.

For Serving the bitter gourd / Karela :

Step 9.

Heat the mustard oil in a non-stick pan add sliced onions, sauté till turns translucent.

Step 10.

Add the tomatoes, bitter gourd scrapings, turmeric powder, red chili powder dry mango powder, salt and coriander and mix well.

Step11.

Sauté till the mixture leaves oil and keep aside. Take out this well cooked mixture in a serving dish and place the stuffed cooked bitter gourd / karelas on this mixture after removing the threads.

Step 12.

Serve hot with any Indian bread of your choice like chapatti, paranthas etc.

Health benefits of Bitter gourd / Karela (Bitter melon) :

  • Bitter melon is very low in calories, carrying just 17 calories per 100 g. Nevertheless, its pods are rich sources of phytonutrients like dietary fiber, minerals, vitamins and anti-oxidants.
  • Bitter melon notably contains phyto-nutrient, polypeptide-P, a plant insulin known to lower blood sugar levels. In addition, it composes hypoglycemic agent called charantin. Charantin increases glucose uptake and glycogen synthesis inside the cells of liver, muscle and adipose tissue. Together, these compounds may have been thought to be responsible for blood sugar levels reduction in the treatment of type-2 diabetes.
  • Fresh pods are an excellent source of folates, carrying about 72 µg/100g (18% of RDA). Vitamin folate when taken by mothers during their early pregnancy time, would help reduce the incidence of neural tube defects in the newborn babies.
  • Fresh bitter melon is an excellent source of vitamin-C (100 g of raw pod provides 84 mg or about 140% of RDI). Vitamin-C is one of the powerful natural antioxidants which helps scavenge deleterious free radicals from the human body.
  • Further, it is an excellent source of health benefiting flavonoids such as ß-carotene, a-carotene, lutein, and zea-xanthin. It also contains a good amount of vitamin-A. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging, cancers and various disease processes.
  • Bitter melon stimulates easy digestion and peristalsis of food through the bowel until it is excreted from the body. Thus, it helps in relieving indigestion and constipation problems.
  • In addition, it is a moderate source of B-complex vitamins such as niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and minerals such as iron, zinc, potassium, manganese and magnesium.
  • Early laboratory tests suggest that certain phyto-chemical compounds in bitter melon might be effective in the treatment of HIV infection.

Ref. http://www.nutrition-and-you.com/bitter-gourd.html
Note:

Bitter gourd / karelas may contain alkaloid substances like quinine and morodicine, resins and saponic glycosides, which may be cause intolerance in some people. Their bitterness and toxicity may be reduced somewhat by parboiling or soaking in salt water for upto 10 -30 minutes.

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.

Brinjal /Aubergines fry

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Brijal fryBrinjal /Aubergines fry

The scientific name of brinjal/ aubergine is “Solanum melongena” and is a member of nightshade family. It is a member of the genus Solanum which is related to both potato and tomato. Brinjal is also called as Egg plant because it is named by Europe farmers in 18th century as they  actually look like white and yellowish goose or hen eggs, hence it is named as Egg plant. It is believed that brinjal is originated in Indo- Burma region and is distributed in south East Asia, southern Europe, China and Japan.

Brinjal /Aubergine is a common vegetable that is grown in all most all parts of India. It comes in different varieties of colors like yellow, green, dark purple, reddish purple and white. It tastes good when it is cooked or fried rather than eating it raw because the raw fruit somewhat tastes bitter. It is used in some of the Ayurvedic medicines due to its medicinal properties also extremely advantageous through the health perspectives.

Hi friends! here is a simple easy and delicious recipe to add on to the Vegetarian main course.

 Preparation Time : 10 minutes

Cooking time : 15 minutes

Servings : 4

Cuisine: Indian

Course: Main

Level Of Cooking: Easy

Ingredients:

  • 300 gms long purple Brinjal, cut into long thick strips
  • 1 medium size potato, peeled, cut into long strips
  • 1 medium size Onion, cut into Slices
  • 1/2 tsp Mustard Seeds
  • 1/2 tsp Cumin seeds
  • 1/4 tsp asafetida / heeng
  • 1/2 tsp Bengal Gram dal
  • 1/2 tsp Black gram dal
  • 1/4 tsp Red Chili powder
  • a small pinch Turmeric powder
  • 2 sprigs Curry leaves
  • 1/2 level tsp Salt
  • 1 tbsp Olive oil /cooking Oil
  • To be mixed into a marinade:
  • 1/4 tsp chili powder
  • 1/4 tsp turmeric powder (haldi)
  • 1/2 tsp salt
  • 1 tsp oil

Method:

Step 1.

Combine the brinjals /Aubergines thick strips with the prepared marinade and toss gently. Keep aside for 15 minutes.

Step 2.

Heat oil in a heavy bottom pan / wok / kadahi and add mustard seeds.

Step 3.

When mustard seeds start crackling , add cumin seeds and dals. Fry for a few seconds until the dals turn light golden brown in colour, add the curry leaves.

Step 4.

To the step two seasoning add cut potatoes strips, marinated brinjals /Aubergines and turmeric powder, chili powder , salt and mix well.

Step 5.

Cover and cook vegetables on low flame till soft and well cooked. Switch off the stove and transfer the contents to a serving bowl .

Step 6.

Garnish with coriander and serve hot with steaming boiled rice or Indian bread rotis.

Health benefits of Brinjals / Aubergines:

Brinjals /Aubergines , known as baingan in Hindi, is known to be king of vegetables.  High on nutrients, this vegetable has many health benefits and hence, it should consumed at least once a week. Although a lot of people don’t like the taste, if cooked well, it can be extremely delicious. Here is why this vegetable should be on list of groceries the next time you shop for vegetables.

Prevent cancer

Fibre and antioxidants are just two of the nutrients that make Brinjal /Aubergine a food that can keep cancer at bay. Fibre helps clear the toxins present in your digestive tract and has been found useful in the prevention of colon cancer. Additionally, the antioxidants help in fighting free radical damage to your cells which helps keep cancer at bay.

Great for weight loss

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

Prevent heart disease

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

Controls blood pressure

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

Good for diabetics

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

Lowers cholesterol in the body

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

Gives your skin a natural glow

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

Good for your brain

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

Help you to quit smoking

Apart from these benefits, brinjal /Aubergine is also known to have small quantity of nicotine and thus helps in quitting tobacco.

Tips you should follow while incorporating brinjal /Aubergine in your diet:

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

Ref. http://www.thehealthsite.com/fitness/health-benefits-of-brinjal-baingan/?gclid=CjwKEAjw_MisBRCTuNPfoMqU4ngSJACrJv1V1wHMItH-2DzS-hzF_J6DV3lyJebwMXxWUk1A_auePRoCFzvw_wcB

Nick’s kitchen medical Disclaimer:

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

Green chickpeas curry

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Green Chick peas Image    Green chickpea curry

dried Green chickpeas / green chanas / sukha hara Chanas

Hi friends ! Another of healthy and simply delicious recipe of chickpeas it has numerous benefits to offer to healthy eaters. Dried Green chickpeas / dried green chanas/ Hara Chanas is protein rich curry is a good accompaniment with basmati rice or any Indian bread of your choice.

Main Name: Chickpea

Biological Name: Cicer arietinum

Names in other Indian languages: Kothu kadalai (Tamil), Kadala (Malayalam), Sanagalu (Telugu), Chana (Gujarati), Chola (Bengali), Harbara (Marathi), Buta (Oriya), Chole (Punjabi), Chana sabut (Urdu)

A staple of Middle Eastern, African, and Indian cuisines, chickpeas are believed to be one of the oldest cultivated beans, dating as far as 5,400 BC. The first record of consuming chickpeas can be traced back to about seven thousand years back. They were first cultivated in the Mediterranean basin around 3000 BC amongst Egyptians, Greeks, and Romans and were then introduced to other subtropical regions by the Spanish and Portuguese explorers in the 16th century. Gradually, the Indians who had immigrated to other countries brought back chickpeas and integrated them into their cuisines. Today, India is the largest producer of chickpeas, supplying around 80 to 90 percent of the world’s production. Other commercial producers include Pakistan, Turkey, Ethiopia, and Mexico.

Ingredients:

  • 1 cup dried Green chickpeas / dried green chanas / sukha hara Chanas
  • 2 medium size onions, finely chopped
  • 4 medium size tomatoes, cut into small pieces and pureed
  • 1/2 tsp Red chili powder
  • 2 cloves, powdered
  • 4 peppercorns, powdered
  • 1/2 tsp Turmeric powder
  • 3 tsp Coriander powder
  • 1/2 tsp cinnamon powder
  • 2 Bay leaves
  • 1 ” piece Ginger, finely grated
  • 15 cloves Garlic, minced
  • 3 tbsp olive oil
  • 1 1/4 tsp Salt / or as per taste

Method:

Step 1.

Wash dried Green chickpeas / dried green chanas / sukha hara Chanas well and soak it overnight in 600 ml of water.

Step 2.

Peel wash and cut the onions fine, keep aside.

Step 3.

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

Step 4.

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

Step 5.

Wash tomatoes well. Cut the tomatoes into small pieces and put them in a blender and puree it. Keep ready.

Step 6.

Mince the garlic cloves, peel and finely grate the ginger, keep aside.

Step 7.

Heat olive oil in a heavy bottom sauce pan, add cumin seed , wait till it crackles. Add Bay leaves sauté for few seconds, add powdered cloves, peppercorn, Cinnamon, coriander powder, turmeric, red chili powder . Mix and sauté for few seconds add ginger garlic paste fry for few seconds . Then add pureed tomatoes and cook covered on low flame , till oil starts to surface.

Step 8.

Now add to the sauce pan cooked dried Green chickpeas / dried green chanas / sukha hara Chanas along with the onions and water it is cooked in. Mix it well.

Step 9.

 On high flame, bring dried Green chickpeas / dried green chanas / sukha hara Chanas and masalas

to a boil and reduce to low flame and cook for 15-20 minutes more. Switch off the stove, serve hot with steamed rice or any Indian bread of your choice like fresh naans, parathas, chapattis etc..

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 Nick’s kitchen medical Disclaimer:

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

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Kulfa / Purslane Bhurji

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Kulfa Bhurji

Kulfa / Purslane bhurji

Hi friends ! Looking for an easy yet tasty Kulfa/Purslane recipe? Learn how to make Kulfa/ Purslane Bhurji using healthy ingredients.We love  Kulfa ki bhurji . Kulfa / Purslane has thick and spongy leaves, and reddish stems, both of which are edible.

Botanical name : Portulaca Oleraceaa

Indian name : Kulfa

Kulfa Image 1

Although purslane is considered a weed in the United States, it may be eaten as a leaf vegetable. It has a slightly sour and salty taste and is eaten throughout much of Europe, the middle east, Asia, and Mexico. The stems, leaves and flower buds are all edible. Purslane may be used fresh as a salad, stir-fried, or cooked as spinach is, and because of its mucilaginous quality it also is suitable for soups and stews. Australian Aborigines use the seeds to make seedcakes. Greeks, who call it andrakla (αντράκλα) or glystrida (γλυστρίδα), use the leaves and the stems with feta cheese, tomato, onion, garlic, oregano, and olive oil, add it in salads, boil it or add to casseroled chicken. In Turkey, besides being used in salads and in baked pastries, it is cooked as a vegetable similar to spinach. In Albania it is also is used as a vegetable similar to spinach, mostly simmered and served in olive oil dressing, or mixed with other ingredients as a filling for dough layers of byrek. In the south of Portugal (Alentejo), “baldroegas” are used as a soup ingredient.

Names of this green leafy vegetable in other languages:

  • Bengali: Lunia, Bara Lunia
  • Hindi: Kulpha, Khursa,
  • Gujarati: Luni bhaji
  • Maharashtrian: Ghol
  • Tamil: Pachiri
  • Telugu: Gangapaayala, Peddapaayala, Payala kura, Peddapaavila aaku koora, Goli Kura
  • Kannada: Doddagoni Soppu
  • Arabic: Ba’le, Bakli, Farfhin, Arnuba, Bighal, Barabra (Maghrib), Rijl, Rujila, Al-hamqa, Al-baqla, Badalqa, Kharqa
  • Armenian: Perper
  • English: Purslane, Garden purslane, Pigweed, Hogweed
  • French: Pourpier potager
  • Greek: Glystiritha, Andrakln
  • Italian: Portulaca, Porcellana, Perchjazza (Bari, Apulia)
  • Spanish: Verdolaga
  • Turkish: Semizotu, Temizlik (Aksaray Province)
  • Urdu: Kulfa ki bhaji

Purslane / Kulfa is actually a super food. High in omega 3 fatty acids, purslane also possesses a variety of other nutritional benefits. Making appearances in farmers’ markets and even fancy restaurants, purslane should also become a household staple, as it is a potent health remedy.

What is Purslane?

Often labeled as a “weed,” purslane is actually a succulent herb. The plant is formally known as portulaca oleracea and less affectionately called little hogweed. The plant looks similar to the common jade plant and generally has fleshy, round leaves growing from a thin stalk.

The flavor components alone are often enough to make individuals try the herb. The leaves are the most important part of the plant and offer a moisture-rich bite similar to the crispness of a fresh cucumber. The leaves also render a note of lemony tang with a bit of a peppery finish.

Taste is not the only reason to eat this plant, however. It is considered by many as “a miracle plant.” Purslane / Kulfa literally has the highest level of omega 3 fats than any other green plants. It also boasts an assortment of other vitamins and nutrients.

 

Ingredients :

  • 500 gms Kulfa / purslane, washed and finely chopped
  • 2 Medium size onions, finely chopped
  • 4 tbsp Chana dal / Bengal gram split
  • 1/4 tsp Asafetida / hing
  • 1 tsp salt
  • 1 level tsp Red Chili powder
  • 3 tbsp Olive oil or any other cooking oil

Method:

Step 1.

Heat the oil in a wok / kadahi / pan add asafetida / hing, sauté for few seconds till turns pink.

Step 2.

Add onions and fry onions in hot oil. When onions turn light golden, add Kulfa / Purslane, washed Chana dal / Bengal gram split, red chili powder and salt.

Step 3.

Mix well, sauté for a minute. Cover and cook on low flame till Chana dal / Bengal gram split is well cooked. Switch off the stove.

Step 4.

Serve hot with steamed white rice or any Indian bread of choice.

Health Benefits of Kulfa / Purslane:

In addition to its nearly 400mg of omega 3 fatty acids per serving, purslane also offers a variety of other nutrients.

The tender, leafy plant also possesses a number of nutrients including vitamin A, vitamin C, vitamin E, iron, calcium, manganese, magnesium, and potassium.These nutrients make the plant an effective herbal refreshment for health and wellness.

Its high concentrations of omega 3 fats make it an effective treatment for boosting heart health, lowering blood pressure and cholesterol, and controlling symptoms of attention deficit-hyperactivity disorder (ADHD) and autism.

Its nutrient profile also make it an effective treatment for diabetes, asthma, migraines, and osteoporosis.

The herb can even prevent cancer, promote skin health and boost immunity.

While labeled by the U.S. Department of Agriculture as a “noxious weed,” Kulfa / purslane is actually a beneficial health supplement. Above all, it is a taste and treat combination !

Ref. http://www.earthclinic.com/herbs/purslane.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.

 

 

 

Panna /Green Mango Drink

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Aam panna 1 copy Aam panna

Panna /Green Mango Drink

Hi friends! I am introducing a delicious summer drink Panna, it is a raw mango drink. This is made with green cooking mangoes. It is a very well-liked drink for hot summer days. In India and Pakistan people prepare a very refreshing drink from fresh raw mangoes. it’s sweet and sour in taste. The pulp of raw mango should be mixed with cumin seeds, black pepper, and black salt. Blend and serve this chill drink in sizzling summer to overcome dehydration. The summer has almost reached its peak and we need such summer coolers to cool our self’s. Raw mangoes are also good source of B vitamins that are beneficial to maintain good health it can be used in preparing numerous dishes. Due to the presence of vitamin C, they are highly beneficial in strengthening immune system. It helps in throwing away from all waste products from the body.

Prep time: 5 minutes

Cook time : 15 minutes

Course : Beverages, Cold beverages

Cuisine : Indian, North Indian

serves : 4

Ingredients:

  • 2 raw green cooking mangoes
  • 1/2 cup sugar/ 6 tbsp sugar/as per taste
  • 1tsp salt
  • 1/2 tsp black salt
  • 1 tsp cumin seed , dry roasted and powdered
  • 1 tbsp dry mint leaves, powdered
  • 1/2 tsp black pepper
  • fresh mint leaves, few leaves
  • Ice cubes

Method :

Step 1.

Wash the mangoes well and place them in the pressure cooker on high flame with three glasses of water.

Step 2.

The moment full pressure is formed reduce the heat to low flame for 10 minutes. Switch off the stove, let the cooker cool down to room temperature, open the lid and remove the mangoes and water in to a mixing bowl.

Step 3.

After cooking the raw mangoes, the peel comes off easily. Scrape the pulp from the peels and mangoes, collect the cooked mango pulp in a bowl discard the peels and seeds.

Step 4.

Blend the mango pulp along with the water it was cooked in add sugar, black salt, salt, cumin powder, dry mint leaves powder and black pepper powder.

Step 5.

Aam panna/ raw mango drink is ready. Store it in a decanter /bottle / jar in the fridge.

Step 6.

Serve with ice cubes and garnished with fresh mint leaf.

Health benefits of Raw mangoes:

Tenderizing Agent

Mango, both in its green & ripe form is a very good tenderizing agent due to these same enzymes, therefore ideal to include in any marinade.

Gastro-Intestinal Disorders

Unripe green mangoes are beneficial in the treatment of gastro-intestinal disorders. Mix one chopped raw mango with honey and salt. Consuming this mixture is very much effective in curing for summer diarrhoea, dysentery, piles, morning sickness, chronic dyspepsia, indigestion and constipation.

Heat Stroke

Raw mango guards you from negative effects of excessive hot temperature. The harmful sunrays and sizzling winds are dangerous to the health of your skin. To prevent from excessive loss of water from the body, you may consume raw mango sprinkled with salt. This simple snack quenches your thirst. Heat stroke leads to extreme exhaustion & weakness, which can be treated with raw mango drink. You need to cook raw mango in hot ashes and mix the pulp with sugar. This recipe provides amazing energy. Drinking raw mango juice helps in preventing from extreme loss of sodium chloride.

Scurvy

This remedy is highly popular in the scriptures of Indian traditional medicines. Dried powder of raw mango that is prepared after drying in sun is highly useful in the treatment of scurvy (Scurvy is a disease resulting from a deficiency of vitamin C).

Herbal Remedy for Bilious Disorders

Unripe mangoes are an excellent fruit remedy for bilious disorders or liver disorders. The acids contained in the unripe, green mango trigger the secretion of bile and act as an intestinal antiseptic. Consumption of green mango with honey and pepper alleviates biliousness, and thereby diseases like urticaria and jaundice.

Blood Disorders

The fresh green raw mango is highly valued for its ability to cure blood disorders. It increases the elasticity of the blood vessels and helps the formation of new blood cells. It aids the absorption of food, iron and prevents bleeding tendencies. It increases body resistance against tuberculosis, anaemia, cholera and dysentery.

Precaution

We know excess of anything is bad, so avoid eating raw mangoes in-excess. Their excessive intake may cause throat irritation, indigestion, dysentery and abdominal colic. One should, therefore, not consume more than one or two green mangoes daily. Drink water immediately after eating raw mangoes as, it clots sap and makes more irritated. Do not eat raw mango without draining its sap. The intake of sap may cause gastro- intestinal, throat, and mouth infection.

Ref. http://www.khanapakana.com/article/ced410b8-af11-4a98-a330-0b784a162737/-raw-mango-natural-benefits-and-curative-properties

Nick’s kitchen medical Disclaimer:

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

 

 

Raw Papaya curry

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Raw papaya curyRaw Papaya curry

Hi friends! Green papaya is a powerful fruit full of essential nutrients and enzymes to promote digestive health. Since enzyme levels decline as the fruit ripens, raw papaya is picked when it is still green to retain all of its natural enzymatic qualities.

Raw Papaya curry

Ingredients:

  • 4 Raw papaya small size, cut into medium size pieces
  • ½ cup Grated Coconut
  • 1 medium size Onion , finely chopped
  • 6 cloves Garlic , minced
  • 2 Green Chilies
  • 1/2 tsp Salt / or salt to taste

For Seasoning:

  • 1/2 tsp Mustard Seeds
  • 1 Dry Red Chilies
  • 1/4 tsp asafetida / hing
  • 2 sprigs Curry Leaves
  • 2 tbsp Coconut Oil

 For the marinade:

  • 2 tbsp Curd / yogurt / dahi
  • 1/2 tsp salt
  • 1/2 tsp red chili powder
  • 1/2 tsp Turmeric powder

Method:

Step 1.
Peel the skin of the papaya, clean from inside, remove seeds and wash well.

Step 2.

Cut the papaya into small pieces. Marinate the pieces in a mixing bowl with salt, turmeric , red chili powder and half cup of whisked curd for 2-3 hours .

Step 3.

Place a pressure cooker on high flame add marinated papaya pieces and half cup of water, close the lid of the pressure cooker. The moment full pressure is formed, switch off the stove. let the cooker cool to room temperature, open the lid and remove the papaya in to a bowl. The papaya is soft and it turns transparent when it is cooked.

Step 4.
Grind the grated coconut, garlic, onion, green chilies with 1/4 cup of water to a very fine paste.Keep aside.

Step 5.
For seasoning heat the oil in a heavy bottom pan. After a minute, lower the heat and add the mustard seeds wait for mustard to crackle, add asafetida, the curry leaves and fry, add the ground coconut masala to the seasoning. Cover and cook for 3-4 minutes. Add steamed papaya to the masala, mix well. Cook for 4-5 minutes on low flame, switch off the stove.

Step 6.

Serve hot with steamed rice or chapattis.

Health Benefits from Green Papaya:

The anti-inflammatory virtue from the papain in papaya greatly reduce inflammation in diseases such as rheumatoid arthritis, osteoarthritis, gout and asthma.

The rich fiber in papaya bind to cancer-causing toxins in the colon and is eliminated from the body during bowel movements.

Papaya is commonly known for its fine and natural laxative virtue which aids digestion. Taken regularly, it can help habitual constipation, bleeding piles and chronic diarrhea.

The three very powerful anti-oxidants in papayas help prevent the oxidation of cholesterol. Oxidized cholesterol forms dangerous plagues that can eventually cause heart attacks or strokes.

Vitamin A available in papaya helps to reduce lung inflammation. So it is useful for active as well as passive smokers.

The papain in unripe papaya is extremely beneficial for those who are deficient in gastric juice, have excess of unhealthy mucus in the stomach, dyspepsia and intestinal irritation.

Consumption of unripe papaya juice help to contract the muscle fibers of the womb, resulting in proper and regular menstrual flow. It is especially helpful in cases of menstruation cessation in young ladies due to cold or trauma.

The juice from unripe papaya is highly beneficial in treating skin disorders like acne and psoriasis. When applied to wounds, it prevents pus formation and swelling. Paste made from unripe papaya when applied to the face, may remove pigmentation or brown spots, and making the skin smooth and delicate. Try it.

Immerse cut ripe papaya in vinegar for a week, then consume twice a day with meals until spleen is normalized.

Drink honey mixed in fresh juice from unripe papaya regularly over inflamed tonsils for diphtheria and other throat disorders. It dissolves the membrane and prevents infection from spreading.

 Ref.http://www.amicusfoods.com/green_papaya.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.

 

 

Tomato Chutney

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Andhra DosaAndhra Tomato Chutney withPoha dosa / Attukula Attu .

Hi friends! Among the myriad varieties of chutneys, a special mention must be made of this easy to cook, delicious Andhra tomato chutney. It is a very good accompaniment to Poha dosa / Attukula Attu .

Nutritional Value of Tomatoes

The many health benefits of tomatoes can be attributed to their wealth of nutrients and vitamins, including an impressive amount of vitamins A, C, and K, as well as significant amounts of vitamin B6, folate, and thiamin. Tomatoes are also a good source of potassium, manganese, magnesium, phosphorous, and copper. Tomatoes also have dietary fiber and protein, as well as a number of organic compounds like lycopene that also contribute to the overall health benefits that tomatoes can confer to our health!

Prep time: 2 minutes

Cook time: 5 minutes

Serves: 4

Cuisine : Indian, Andhra Pradesh

Course: Chutney and Dips

Level : Easy

Ingredient:

  • 3 medium tomatoes
  • 2 green chilies
  • 1 tsp cumin seeds
  • 1/4 tsp Asafetida / hing
  • 1/2 tsp salt
  • 3 tsps olive oil

Method:

Step 1.

Wash and cut tomatoes into small cubes. Heat two tsp oil in a pan, add cumin seeds sauté till cumin starts crackling, add asafetida. when asafetida turns light pink in colour add tomato cubes and green chilies.

Step 2.

Cover and cook on low flame till tomato turns soft. Switch off the stove and cool.

Step 3.

Grind the cooked tomatoes along with salt to a smooth paste. Remove in a small serving bowl.

Step 4.

For seasoning, heat a tsp of oil in a pan, add mustard seeds , when mustard starts crackling add asafetida, dry red chili, few curry leaves and turn off heat. Pour this seasoning over the chutney and serve with Attukula Attu /Poha dosas.

Health Benefits of Tomatoes:

The health benefits of tomatoes have been known to mankind since ancient times. Tomatoes are rich sources of antioxidants that have been proven to be effective against many forms of cancer. Some of the other health benefits of tomatoes are as follows:

Abundant Source of Antioxidants: Tomato contains large amount of lycopene, an antioxidant that is highly effective in scavenging cancer causing free radicals. This benefit can even be obtained from heat-processed tomato products like ketchup. The lycopene in tomatoes defends against cancer and has been shown to be particularly effective in fighting prostate cancer, cervical cancer, cancer of the stomach and rectum as well as pharynx and esophageal cancers.

Rich Source of Vitamins and Minerals: A single tomato can provide about 40% of the daily vitamin C requirement. Vitamin C is a natural antioxidant which prevents against cancer-causing free radicals from damaging the body’s systems. It also contains abundant vitamin A and potassium, as well as iron. Potassium plays a vital role in maintaining nerve health and iron is essential for maintaining normal blood health. Vitamin K, which is essential in blood clotting and controls bleeding, is also abundant in tomatoes.

Reduces Cholesterol and Protects the Heart: The lycopene in tomatoes prevents serum lipid oxidation, thus exerting a protective effect against cardiovascular diseases. The regular consumption of tomatoes has been proven to decrease the levels of LDL cholesterol and triglycerides in the blood. These lipids are the key culprits in cardiovascular diseases and lead to the deposition of fats in the blood vessels.

Counters the Effect of Cigarette Smoke: The two main components of tomatoes, coumaric acid and chlorogenic acid, fight against nitrosamines which are produced in the body and are the main carcinogens found in cigarettes. The presence of vitamin A in such high quantities has also been shown to reduce the effects of carcinogens and can protect you against lung cancer.

Improves Vision: Vitamin A, present in tomatoes, aids in improving vision, as well as in preventing night-blindness and macular degeneration. Vitamin A is a powerful antioxidant that can be formed from an excess of beta-carotene in the body. A lot of vision problems occur due to the negative effects of free radicals, and vitamin A is a powerful antioxidant.

Digestive Health: Tomatoes keep the digestive system healthy by preventing both constipation and diarrhea. It also prevents jaundice and effectively removes toxins from the body. Furthermore, tomatoes have a large amount of fiber, which can bulk up stool and reduce symptoms of constipation. A healthy amount of fiber helps to stimulate peristaltic motion in the smooth digestive muscles, and also release gastric and digestive juices.

Lowers Hypertension: Daily consumption of tomatoes reduces the risk of developing hypertension, also known as high blood pressure. This is partially due to the impressive levels of potassium found in tomatoes. Potassium is a vasodilator, meaning that it reduces the tension in blood vessels and arteries, thereby increasing circulation and lowering the stress on the heart by eliminating hypertension.

Manages Diabetes: A study conducted by the Journal of the American Medical Association shows that daily consumption of tomatoes reduces the oxidative stress of type 2 diabetes.

Healthy Skin: Tomatoes aid in maintaining healthy teeth, bones, hair and skin. Topical application of tomato juice is even known to cure severe sunburns. Daily consumption of tomatoes protects the skin against UV-induced erythema. Tomatoes rank high in the preparation of anti-aging products.

Prevents Urinary Tract Infections: Tomato intake also reduces the incidence of urinary tract infections, as well as bladder cancer. This is because tomatoes are high in water content, which can stimulate urination, so tomatoes are a diuretic in certain ways. This increases the elimination of toxins from the body, as well as excess water, salts, uric acid, and some fat as well!

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

Nick’s kitchen medical Disclaimer:

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

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Raw Banana curry

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Raw bananana curry

Raw Banana curry

Hi friends! One benefit of green bananas is the high resistant starch content.  For anyone trying to avoid food with high sugar content, green bananas are an option whereas yellow bananas are not.  So those suffering from Type 2 Diabetes can eat the unripe fruit while maybe ripened bananas are not as compatible. Unripe bananas also have pro-biotic bacteria, a friendly bacterium .  In addition, green bananas also help you absorb nutrients better, particularly calcium.

Cuisine : Indian, south Indian

Course: Main, vegetarian

Level : Easy

Serves : 8

Ingredients:

  • 4 Raw Bananas small size, cut into medium size pieces
  • ½ cup Grated Coconut
  • 1 medium size Onion , finely chopped
  • 3 cloves Garlic , minced
  • 2 Green Chilies
  • 1/2 tsp Salt / or salt to taste

For Seasoning:

  • 1 tsp Mustard Seeds
  • 2 Dry Red Chilies
  • 1/4 tsp asafetida / hing
  • 2 stalks Curry Leaves
  • 2 tbsp Coconut Oil

 For the marinade:

  • 2 tbsp Curd / yogurt / dahi
  • 1/2 tsp salt
  • 1/2 tsp red chili powder
  • 1/2 tsp Turmeric powder

Method:

Step 1.

Place the raw banana pieces in a mixing bowl, marinate with curd, turmeric powder and salt and red chili powder. Keep aside for 2-3 hours.

Step 2.

In a blender take the grated coconut, green chilies, onion and garlic and grind them well. Keep aside.

Step 3.

Place a Wok/ kadahi/pan on high flame for seasoning and heat coconut oil in it. Add mustard seeds, when it starts crackling and add red chilies and curry leaves.

Step 4.

Add the marinated banana pieces and cover and cook on low flame, till soft. Stir intermittently.

Step 5.

Mix in ground coconut, onion, green chilies mixture. Cook for 3-4 minutes more.

Step 6.

Serve hot .

Why You Should Eat Green Bananas

Of course, you’ve eaten a banana – but have you ever eaten a green banana? If not, maybe you should. Eating green bananas offers some advantages you won’t get from eating the ripe, yellow fruit. What are the health benefits of green bananas?

Health Benefits of Green Bananas:

Green bananas aren’t a new exotic breed of fruit. They’re the unripe version of the same old banana most people know and love. Green bananas are “starchier”, but the type of starch they contain is resistant starch. Resistant starch is a type of starch that isn’t digested in the same way as most starches. Instead of being broken down, they pass through the intestines unchanged – which gives them the characteristics of an insoluble fiber.

Eat Green Bananas and Reap the Benefits of Resistant Starch

The resistant starch that comes from eating green bananas has some interesting health benefits. It may even help with the battle of the bulge. High fiber foods and foods that contain resistant starch increase satiety and reduce overall calorie consumption, probably due to their effects on digestion and satiety hormones.

According to one study, the resistant starch in green bananas increases the rate of fat burning by blocking the ability of the body to use carbohydrates as fuel. When the body can’t burn carbohydrates as fuel, it’s forced to use fat instead. Foods high in resistant starch also increase insulin sensitivity, which can help people with type 2 diabetes better control their blood sugars.

Another Reason to Eat Green Bananas

Resistant starch has another important function. It helps to keep the digestive tract healthy by acting as “food” for friendly, probiotic bacteria. These good intestinal bacteria ferment the resistant starch in green bananas and use it to make energy. This helps to drive away bad bacteria that can cause anything from a bad case of diarrhea to chronic colon problems. When resistant starch is fermented it produces short-chain fatty acids that help to keep the colon healthy, and, possibly, reduce the risk of colon cancer.

Another surprising benefit? The short-chain fatty acids produced by the fermentation of resistant starch increases the ability of the body to absorb nutrients – especially calcium.

Other Health Benefits of Green Bananas

All bananas are a good source of vitamin B6, vitamin C, and potassium, and green bananas are no exception. People on low carb diets often avoid bananas because of their higher sugar content, but eating green bananas, in moderation, could have benefits for both dieters and diabetics.

Ref. http://www.aviva.ca/article.asp?articleid=173

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.

Buttermilk

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Buttermilk 1  Buttermilk

Hi friends! With summer approaching buttermilk is too good to leave out of your lunch menu. Its distinctive texture and tangy taste, buttermilk is one drink which must be a part of our meal. Specially during summers to beat the heat. Buttermilk is a probiotic drink and has great health benefits.

Level of cooking: Easy

Total Time: 5 minutes

Prep Time: 4minutes

Cook Time: 1 minutes

Cuisine : Indian, North Indian

Course: Beverages

Serving : 2

Ingredients: 

  • 2 cups Fresh curd / yogurt / Dahi
  • 2 cups Cold water
  • 1/2 tsp Salt / or salt to taste
  • 1 tbsp Ginger juice*
  • 2 tbsp Coriander leaves / dhaniya leaves
  • 1 Green chili, finely chopped

Method: 

Step 1.

Take the Coriander leaves /dhania patta, green chili (without seeds) in a mortar and pestles and grind them well.

Step 2.

Now take the curd and add the water to it. Mix it well to forms a homogeneous solution either with a whisk or in a blender.

Step 3.

Now add the salt and the paste to the mixture. Stir / blend well and serve cold.

Note:

*Ginger Juice – take 1inch piece of ginger. Grate it and squeeze the juice out of the grated ginger.

Health benefits of the Buttermilk:

– Buttermilk has acid in it which fights germs and bacteria and helps clear stomach and aid digestion.

– It is very helpful for those who are looking to lose weight.

– It is a rich source of Vitamin B12 and so is believed to help fight anaemia and stress.

– Since it contains electrolytes and lots of water, it is the best treat to give to your body to fight dehydration.

– After having a heavy, oily and spicy meal, buttermilk works best to drain out excessive fat from the body and making your stomach light.

– Buttermilk also works as one of the best remedies to treat acidity.

Ref. http://zeenews.india.com/news/health/healthy-eating/top-5-health

Nick’s kitchen medical Disclaimer:

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

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Butter murukkus

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Butter murukkus     Murukku press        Butter murukkus                                                                             Murukku Press

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

Recipe Cuisine: Indian, South Indian

Recipe Category: Snacks

Prep Time: 10 minutes

Cook time: 15 minutes

Serves: 4

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.           

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

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

Step 4.

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

Step 5.

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

Notes:

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

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

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

Nick’s kitchen medical Disclaimer:

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

Tomato kadhi

~ saanjhachullha ~ Leave a comment

Tomato Kadhi GTomato kadhi

Sindhi cuisine (Sindhi: سنڌي کاڌا) refers to the native cuisine of the Sindhi people from Sindh, Pakistan. The daily food in most Sindhi households consists of wheat-based flat-bread (phulka) and rice accompanied by two dishes, one gravy and one dry. Today, Sindhi food is eaten in many countries including India, where a sizable number of Hindu Sindhis migrated following the independence in 1947.

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

Tomato kadhi or Sindhi kadhi

Tomato kadhi or Sindhi kadhi – is a main dish for Sindhis known as curry chawara. Tomato kadhi is very nutritious because of the use of vegetables in this dish. Sindhi kadhi is an example where the dish is enriched with the vegetables providing great taste, colour and texture.

Prep Time: 15 minutes

Cook Time: 25 minutes

 Category: Main curse

Cuisine: Indian , Sindhi

Serves: 6

Ingredients:

  • 8-9 medium size tomatoes
  • 3 tbsps Gram flour / Besan
  • 150 gms Cluster beans / Gwar Phali
  • 150 gms Lady finger/Okra/Bhindi
  • 1 carrot, washed, peeled and cubed
  • 2 medium size potatoes, each potato cut into four big pieces
  • 1 tbsp Ginger, grated and juice taken out
  • 1 tsp Red chili powder
  • 1/2 tsp turmeric powder
  • 2 level tsp salt or / salt to taste
  • 3 tbsp Olive oil

For seasoning

  • 2 tbsp Olive oil
  • 1/2 tsp mustard seeds
  • 1/2 tsp Cumin seed
  • 1/2 tsp Fenugreek seeds
  • 1/4 tsp Asafetida / Heeng
  • 3 sprigs curry leaves

Method :

Step 1.

Wash, remove side thread, cut cluster beans/ Gwar phali into two inch pieces. Cut the head and tail of Lady finger/Okra/Bhindi and cut into two inch big pieces. wash , peel and cut the carrot into small cubes. Wash peel and cut each potato cut into four big pieces. Keep aside.

 Step 2.

Wash and cut each tomato into four pieces. Grind it to make puree. Keep aside.

Step 3.

Take chopped potatoes, carrots and cut cluster beans/ Gwar phali in the pressure cooker, add 1/4 cup water and a pinch of salt and close the cooker lid. Place the pressure cooker on high flame the moment full pressure is formed, switch off the stove. Let the pressure cooker cool down to room temperature. Open the lid and take out the steamed vegetables in a bowl.

Step 4.

Heat 3 tbsp oil in a wok /kadai/ pan and sauté Lady finger/Okra/Bhindi on medium flame for 3-4 minutes. Lower the heat and remove the shallow fried ladies finger pieces in tray.

Step 5.

Add to the hot oil, asafetida sauté for a few seconds, add mustard and cumin seed. When mustard and cumin start crackling add curry leaves, reduce the heat to low flame.

Step 6.

To the above seasoning add the Gram flour / Besan and saute till it is golden brown. Add a cup of water and bring the mixture to a boil, mix in turmeric , red chili powder, salt and the pureed tomatoes. Mix it well.

Step 7.

When the mixture starts boiling, reduce the heat to low flame. Now add the sautéed Lady finger/Okra/Bhindi pieces, steamed potatoes, carrot cubes and cluster beans/ Gwar phali along with 1 1/2 cup of water and mix well. Boil it, cover and cook on low flame until gravy becomes thick consistency and oil floats.

Step 8.

Serve hot with boiled / steamed white rice, Aloo tuk and pappad !

Note:

  • Steaming cluster beans, potato pieces and carrot cubes in pressure cooker is time saving.
  • sautéing Lady finger/Okra/Bhindi separately is necessary .

Possible health benefits of Lady Finger :

Weight Loss – The low calorie content of Okra (30 kcal / 100 gm) and its high fibre content make it a suitable food for weight loss. It provides minimum calories and its high fibre levels help in keeping you full for longer.

 Heart disease – Okra contains soluble fibre pectin. Pectin helps in lowering bad cholesterol and prevents atherosclerosis by helping in elimination of deposited cholesterol and clots. Controls blood sugar levels – This benefit of lady finger may be attributed to its fibre content. Eugenol a type of fibre, helps in slowing down digestion and absorption of sugar from the blood stream. Hence it helps in avoiding sugar spikes after meal and stabilizes the blood sugar levels. Its fibre further helps in lowering blood sugar levels.

Improves digestion – The fibre content of lady finger helps in better digestion, and regularization of bowels. Pectin swells up in the intestine and helps in easier elimination of waste from the intestine. People suffering from constipation benefit from regular consumption of  lady finger.

Improves immunity –  Another important benefit of lady finger is that it contains Vitamin C which helps in improving immunity.

Anemia – Lady finger contains iron and folate and Vitamin K, nutrients that help in treating and avoiding anaemia. Prevention of colon cancer – Like all other high fibre foods, lady finger too helps in prevention of colon cancer by keeping the digestive system intact and functioning properly.

 Improves eyesight – The Vitamin A and beta carotene present in lady finger may be helpful in improving eyesight.

Treatment of dandruff and lice – Okra is used as  home remedy for dandruff and lice. Cut okra horizontally and boil in water, add lemon to this water and use this water for rinsing hair.

As you can see that most of the benefits of lady finger are attributed to its rich fibre content. Hence dietitians advise everyone to eat as many veggies with your meal as possible.

Ref.http://www.dietburrp.com/benefits-of-lady-finger/

 Nick’s kitchen medical Disclaimer:

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

 

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Matar/Green peas Samosas

~ saanjhachullha ~ 1 Comment

Samosa Matarwala G

Matar/Green peas Samosas

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

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

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

Preparation time: 10 minutes.

Cooking time: 20-25 minutes

Cuisine : Indian

Course : Savory Snack

Ingredients:

For Pastry/ dough

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

For Filling:

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

 Method:

For  pastry/ dough

Step 1.

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

Step 2.

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

For Filling

Step 1.

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

Step 2.

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

Step 3.

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

For making samosas

Step1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

Note:

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

Nick’s kitchen medical Disclaimer:

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

Olive oil dip

~ saanjhachullha ~ Leave a comment

Garlic dip G      Toasted brown breadGarlic herb dip bread fingers

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

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

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Health Benefits of Olive Oil & Bread

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Masaledar Lobiya Curry

~ saanjhachullha ~ Leave a comment

Blackeyed beans curry 5

Masaledar Black eyed pea /cow pea /
Lobiya Curry

The black-eyed pea, also known as the cow pea, is thought to have originated in North Africa, where it has been eaten for centuries. It may have been introduced into India as long as 3,000 years ago, and was also a staple of Greek and Roman diets. The peas were brought to the New World by Spanish explorers and African slaves. The earliest records are from 1674 when they were introduced to the West Indies. They have become a common food in the southern United States, where they are available dried, fresh, canned, and frozen. 

Prep time : Soaking the beans over night

Pressure Cooking time : 15 minutes

Cooking time : 30 minutes

 Recipe type: main dish

Cuisine: north Indian

Ingredients :

  • 1 cup lobia /black eyed beans
  • 1 tbsp ginger finely grated
  • 15 garlic flakes crushed
  • 2 medium sized onion chopped
  • 2 tbsp finely chopped coriander leaves
  • ½ tsp of fenugreek seeds
  • 3 medium size tomatoes chopped
  • a small pinch of cinnamon powder
  • 2 tsp coriander powder/dhania powder
  • ½ tsp cumin seeds
  • ½ tsp turmeric powder/haldi
  • 2 red chilies whole
  • 2 cloves
  • 5 cups of water
  • 4 tbsp oil
  • 1 tsp salt / or salt to taste
  • 1 small black cardamom powdered

Method :

Step 1.

Soak the lobia/ Black eyed beans overnight or for a few hours.

Step 2.

Now take the soaked lobia / Black eyed beans, four cups of water, salt and keep the pressure cooker on high flame till pressure is formed. After the pressure is formed cook on low flame for fifteen minutes switch off the stove, cool and check, beans will be soft.  Set aside with the cooking liquid.

Step 3.

While the lobia /black eyed beans are cooking, heat two table spoons of oil in a pan ,add onions and sauté on medium-low heat for about ten minutes until the onions are slightly golden brown add tomatoes,  grated ginger , crushed garlic and cook for 5-6 minutes switch off the stove, cool the fried onion,tomatoes and ginger , garlic.Grind into a smooth paste in a grinder. Keep the paste aside.

Step 4.

In a separate pan, heat the remaining one tbsp of oil, and add the cumin seeds, wait till cumin crackles, add fenugreek  seeds, black cardamom powder, cloves, cinnamon, dried red chillies.  Fry the spices in the oil for one or two minutes or so (over frying will change the taste) cool and then transfer into a mortar.  Grind into a coarse paste.

Step 5.

In a separate sauce pan, heat the remaining one tbsp of oil, add tomato, ginger , garlic , onion paste from step 3. Saute this paste for two minutes on medium flame, add coarsely ground spice paste to it along with turmeric, coriander powder, fry for one or two minutes.

Step 6.

Add the lobia / Black eyed beans with its water into the above fried masala in the saucepan.  Add a little more water if needed. Cover and bring to boil, then simmer for at least ten to fifteen minutes.

Step 7.

Serve hot , garnished with finely chopped Dhaniya / Coriander/ Cilantro leaves with Indian breads like Chapattis, parathas etc. and boiled rice.

 Possible Health Benefits of Black-eyed peas/ Cow peas / lobiya:

Black-eyed peas have so many health benefits here are a few of them:

  • Aids the digestive system and the colon: Due to its high fiber content it helps with elimination and keeps cancer at bay. Fiber is a nutrient that helps regulate your digestive system, and increasing your intake could help alleviate constipation and symptoms of irritable bowel syndrome. Fiber also helps keep your cholesterol levels healthy by preventing cholesterol from being absorbed into your bloodstream, which reduces your risk of developing heart disease. Additionally, high-fiber foods keep you feeling full, since they are digested slowly — which is important for weight control.
  • Good for the heart: It contains fiber, flavonoids no cholesterol and therefore is advantageous for the heart.
  • Good for the stomach: It helps with problems associated with the stomach, pancreas as well as spleen.
  • Helps in weight loss: Low in fat and calories makes them a nutritious accessory for a weight-loss diet plan. 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.
  • Helps with the bladder: It has been confirmed to be useful in reducing blockages or even discomfort related to urination problems.
  • Lowers cholesterol level: Cowpeas 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.
  • Rich in anti-oxidants: The anti-oxidation property restricts the growth of the cancerous cells within the body.

Ref.https://godshealingplants.wordpress.com/2013/12/30/black-eyed-peas-health-benefits/

Nick’s kitchen medical Disclaimer:

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

 

Lasooni Palak Aloo

~ saanjhachullha ~ Leave a comment

Aloo palak lahsunwala copy

Lasooni Aloo Palak/ Spinach, potatoes with Garlic, easy to cook and simply delicious !

Cooking Time: 20 minutes

Servings: 4

Preparation Time: 10-15 minutes

Category: Veg

Cuisine: North Indian

Ingredients:

  • 500 gms Spinach/ Palak
  • 2 medium size potatoes
  • 1/2 cup curd/ Dahi / Yogurt
  • 15 cloves of garlic, crushed
  • 1/4 tsp asafetida/ hing powder
  • 1/2 tsp red chili powder
  • 1pinch baking soda
  • 1/4 tsp Asafetida
  • 2/3 tsp salt
  • 3 tbsp Olive oil

 Method:

Step 1.

Wash the spinach very well, finely chop and keep aside.

Step 2.

Wash, peel and cut potatoes into small cubes, keep aside.

Step 3.

Heat the oil in a wok / kadahi and add the Asafetida. Fry for few seconds till pink in colour.

Step 4.

Add crushed garlic paste to the asafetida seasoning. Saute till slight change in colour, about half a minute.

Step 5.

Add in the spinach, potatoes, salt , red chili powder and baking soda . Cover and cook on a slow flame for ten minutes on low flame or till potatoes are tender.

Step 6.

Add whisked curd / Dahi / Yogurt , mix well. Cook for ten minutes or so on low flame till it is well blended . Serve hot with chapattis or any other Indian bread of choice.

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.

 

 

Mushroom Peas Curry

~ saanjhachullha ~ Leave a comment

Mater Mushroom

Green peas and mushrooms cooked to a delicious gravy.

Mushrooms, though classified as vegetables in the food world, are not technically plants. They belong to the fungi kingdom and although they are not vegetables, mushrooms provide several important nutrients. Mushrooms are naturally low in sodium, fat, cholesterol, and calories and have often been referred to as “functional foods.” In addition to providing basic nutrition, they help prevent chronic disease due to the presence of antioxidants and beneficial dietary fibers such as chitin and beta-glucans.

Preparation Time : 15-20 minutes

Cooking time : 15 minutes

Servings : 4

Cuisine: North Indian

Course: Main Course

Level Of Cooking: Easy

Ingredients:

  • 200 gms Button mushrooms , finely sliced
  • 1 cup green peas, fresh or frozen
  • 2 medium size Onions, cut into small pieces
  • 2 medium size Tomatoes
  • 8-9 Cashew nuts, finely powdered
  • 12 Peppercorns, finely powdered
  • 1/4 tsp Cinnamon powder
  • 3 Clove, powdered
  • 1 tsp Fennel / saunf seeds, powdered
  • 1 Green cardamom, finely powdered
  • 3 Green chillies
  • 1 tsp Ginger paste
  • 1 tsp Garlic paste
  • 1/4 tsp Red chilli powder
  • 1 level tsp Salt or to taste
  • 2 tbsp Olive Oil

Method:

Step 1.

Wash, clean and slice the mushrooms. In a pressure cooker, add sliced mushrooms and 1/4 cup of water. On a high flame, when full pressure is formed, switch off the stove. Once the pressure cooker cools down to room temperature, open the lid and keep the mushrooms aside.

Step 2.

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

Step 3.

Cut each tomato in two halves. In a pressure cooker add the cut tomatoes and 1/4 cup of water. On a high flame when full pressure is formed, switch off the stove. When pressure cooker cools down to room temperature, open the lid and take out the tomatoes in a small bowl. Remove the skin from all four pieces with a fork and put them into a blender. Add finely chopped green chillies and cashew powder to it and blend the mix. Keep aside.

Step 4.

Cut the onions into small pieces. Put in the pressure cooker with 1/4 cup of water. On a high flame when full pressure is formed, switch off the stove. Once the pressure cooker cools down to room temperature, open the lid and take out the onions into a blender jar. Blend the onions in to a fine paste and keep  aside.

Step 5.

Heat oil in a wok/ pan / kadhai. Add green cardamom, cinnamon, black pepper, fennel / saunf powder and sauté lightly, till fragrant. Add the onion paste and sauté for 5-8 minutes on medium flame. Add ginger and garlic paste and sauté for a minute or so.

Step 6.

Add blanched tomatoes, cashew nut powder and green chillies paste. Cook for five to seven minutes on low heat. Add salt and red chili powder, mix well. Add 1 cup of water and bring it to a boil. To this, add the mushrooms, peas. Mix well and cook for another 5-7 minutes on low heat.

Step 7.

Serve hot with any Indian bread of your choice.

Possible health benefits of mushrooms:

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Countless studies have suggested that increasing consumption of naturally-grown foods like mushrooms decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, and overall lower weight.

Cancer: Mushrooms contain just as high an antioxidant capacity as carrots, tomatoes, green and red peppers, pumpkins, green beans, and zucchini.4

Selenium is a mineral that is not present in most fruits and vegetables but can be found in mushrooms. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.2

The vitamin D in mushrooms has also been shown to inhibit the growth of cancer cells by contributing to the regulation of the cell growth cycle. The folate in mushrooms plays an important role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.2

Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of grilled portabella mushrooms and one cup of stir-fried shiitake mushrooms both provide about 3 grams of fiber.

The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.

Heart health: The fiber, potassium and vitamin C content in mushrooms all contribute to cardiovascular health. Potassium and sodium work together in the body to help regulate blood pressure. Consuming mushrooms, which are high in potassium and low in sodium helps to lower blood pressure and decrease the risk of high blood pressure and cardiovascular diseases.

Additionally, an intake of 3 grams of beta-glucans per day can lower blood cholesterol levels by 5%.3

Immunity: Selenium has also been found to improve immune response to infection by stimulating production of killer T-cells. The beta-glucan fibers found in the cell walls of mushrooms stimulate the immune system to fight cancer cells and prevent tumors from forming.3

Weight management and satiety: Dietary fiber plays an important role in weight management by functioning as a “bulking agent” in the digestive system. Mushrooms contain two types of dietary fibers in their cell walls: beta-glucans and chitin which increase satiety and reduce appetite, making you feel fuller longer and thereby lowering your overall calorie intake.3

Ref.http://www.medicalnewstoday.com/articles/278858.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.

 

 

Appam Dahi Vadas

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Appam dahi Vadas 2Khara appam 3

Appam Dahi Vadas

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

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

Course: Appetizer

Cuisine: Indian

Category: Vegetarian

Serves : 6- 8

 Ingredients:

 For Appams

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

For the Dahi / curd / Yogurt

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.                                         

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

Step 6.

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

Step 7.

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

Step 8.

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

Step 9.

Garnished with finely chopped coriander leaves and serve cold.

Health benefits of Lentils/ Dals:

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

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

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

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

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

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

Health benefits Curd:

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

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Creamy Peas Soup

Link ~ ~ saanjhachullha ~ Leave a comment

Pea soupCreamy Peas Soup

The green peas are not taken as an exotic food in terms of nutrient composition as green peas do contain some sugar and starch . But they also contain a unique assortment of health-protective phytonutrients.  Since one cup of green peas contains at least 10 milligrams of coumestrol, it’s not difficult for us to obtain this remarkable health benefit.

Hi friends ! Please try peas soup this winter. The green peas soup is very delicious and really easy to make.

Prep time: 7 minutes

Cook time: 10 minutes

Cuisine: North Indian

Course: Soups

Serves: 4

Ingredients:

  • 2 cup  green peas (fresh or frozen)
  • 2 tbsp All purpose flour / Maida
  • 2 tbsp Butter
  • 6 cloves of garlic
  • 2 cups Milk (low fat)
  • 2/3 tsp salt
  • 1/2 tsp pepper, freshly ground
  • 2 cups water
  • 8 Mint leaves, for garnishing

Method:

Step 1.

In a pressure cooker place the shelled peas with 1/2 cup of water. Close the lid and pressure cook on high flame. The moment full pressure is formed, switch the stove off. Let the cooker cool down to room temperature, and take out the peas in a bowl.

Step 2.

Use a blender to puree the steamed peas. Set aside.

Step 3.

Place a saucepan over medium-high heat and add butter. When hot, add the crushed garlic and sauté for 50 seconds.

Step 4.

Add  maida/all purpose flour. Stir and cook the butter-flour mixture/roux over low heat with a wooden spoon.

Step 5.

Once it gets the sandy texture, add cold milk and bring it to a boil, stirring continuously to avoid lumps.

Step 6.

Simmer gently for two minutes. Add pureed peas, salt and pepper powder and mix well. Serve hot, garnished with a pair of fresh mint leaves.

Health benefits of green peas:

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

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

Nick’s kitchen medical disclaimer:

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

 

 

Semolina Crackers

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Semolina Crackers

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

Prep time: 15 minutes

Cuisine: North Indian

Course: Snack

Makes: 24 discs

Ingredients:

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

Method:

Step 1.

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

Step.2

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Note:

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

Health benefits of Semolina /Sooji:

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Aloo Matar Rasedar

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Aloo mutterPotato peas curry

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

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

Preparation Time : 15 minutes

Cooking time : 25 minutes

Servings : 6

Cuisine: North Indian

Course: Main Course

Level Of Cooking: Easy

Ingredients:

  • 1 cup green peas, shelled
  • 2 medium size potatoes, cut in to small cubes
  • 3 medium size onions, finely chopped
  • 4  medium size tomatoes, chopped
  • 1/4 tsp  turmeric powder
  • 2 tbsp of coriander powder
  • 1/2 tsp  red chili powder /or as per taste
  • 2/3 tsp Salt / or salt to taste
  • 1 tbsp fresh coriander leaves, finely chopped
  • 1/2 cup plain curd/yogurt
  • 2 tbsp Olive oil

Method :

Step 1.

Heat oil in a pan add add the chopped onions, when they soften and start to turn golden brown, add the turmeric powder, coriander, chili powder and salt. Fry on low flame till the masala smells nice and is blended well with the onions (about 1-2 minutes).

Step2.
Add the tomatoes and about half cup of water. When starts to boil simmer until the tomatoes are soft (about 3-5 minutes). Cool it to room temperature and puree this mixture in a blender .
Step 3.

Take the blended mixture in a pressure cooker, add cubed potatoes and shelled peas. Close the lid and cook on high flame.  The moment full pressure is formed, switch off the stove. When the  pressure cooker cools to room temperature open the lid.

Step 4.

Add the whisked yogurt and chopped coriander leaves. Mix well, the moment it starts boiling switch off the stove.

Step 5.

Garnish the curry with finely chopped coriander leaves. Serve hot with any Indian bread of your choice and Raita.

 Health Benefits of Green Peas:

Green peas are one of the most nutritious leguminous vegetables rich in health benefiting phyto-nutrients, minerals, vitamins and anti-oxidants.

Fresh, tender peas are relatively low in calories on comparison to beans, and cowpeas. 100 g of green peas carry just 81 calories, and no cholesterol. Nonetheless, they are a good source of protein, and soluble as well as insoluble fiber.

Fresh pea pods are an excellent source of folic acid. 100 g provides 65 µg or 16% of recommended daily levels of folates. Folates are one of the B-complex vitamins required for DNA synthesis inside the cell. Studies suggest that adequate folate rich foods when given in expectant mothers would help prevent neural tube defects in the newborn babies.

Fresh green peas are very good in ascorbic acid (vitamin C). 100 g of fresh pods carry 40 mg or 67% of daily requirement of vitamin C. Vitamin C is a powerful natural water-soluble anti-oxidant. Vegetables rich in this vitamin help human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

Peas contain phytosterols, especially ß-sitosterol. Studies suggest that vegetables like legumes, fruits and cereals rich in plant sterols help lower cholesterol levels inside the human body.

Garden peas are also good in vitamin K. 100 g of fresh seeds contain about 24.8 µg or about 21% of daily requirement of vitamin K-1 (phylloquinone). Vitamin K has been found to have a potential role in bone mass building function (mineralization) through promotion of osteotrophic activity inside the bone cells. It also has established role in Alzheimer’s disease patients by limiting neuronal damage inside the brain.

Fresh green peas also carry adequate amounts of anti-oxidants flavonoids such as carotenes, lutein and zea-xanthin as well as vitamin-A (provide 765 IU or 25.5% of RDA per 100 g). Vitamin A is an essential nutrient required for maintaining healthy membranes, skin and eye-sight. Additionally, consumption of natural fruits/vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.

In addition to folates, peas are also good in many other essential B-complex vitamins such as pantothenic acid, niacin, thiamin, and pyridoxine. Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc, and manganese.

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

Nick’s kitchen medical Disclaimer:

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

 

Chana dal Dosa / Bengal gram dal dosa

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Chana dal dosa 1

Chana dal Dosa / Bengal gram dal dosa

Chana Dal: A Nutritious Boost for Your Weight Loss Diet

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

Ingredients:

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

Step 1.

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

Step 2.

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

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

Step 3.

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

Step 4.

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

Step 5.

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

and pour oil around it.

Step 6.

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

Health benefits of chana dal:

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

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

Nick’s kitchen medical Disclaimer:

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

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.

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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

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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.

 

Stuffed Brinjals/Aubergines

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Brinjals stuffed NG

Stuffed brinjals /aubergines /egg plants

In this recipe ground nuts and sesame seeds and coconut gratings are used for making stuffed baby brinjals /aubergines /egg plants.

Prep time: 15 minutes

Cook time: 35 minutes

 Course: main

Cuisine: Maharashtra

Serves: 4

Ingredients :

  • 200 gms brinjals /aubergines /egg plants
  • 1 medium size onions, finely chopped
  • 1 tomato medium size, finely chopped
  • 1 cup water
  • 1 tsp salt or / salt to taste
  • 1/4 tsp asafoetida/hing
  • 3 tbsp oil
  • 2 tbsps Coriander leaves, finely chopped

For the filling

  • 1/4 cup peanuts, roasted
  • 1 tbsp sesame seeds
  • 3 tbsp fresh coconut, finely desiccated
  • 6 garlic cloves, finely chopped or crushed well
  • 1 tsp ginger, finely grated
  • 1/4 tsp haldi/ turmeric powder
  • 1/4 tsp Fenugreek /methi powder
  • 2/3 tsp red chili powder
  • 1tsp coriander powder/dhania powder
  • 1 medium size onions, finely chopped
  • 1tsp aamchoor / dry mango powder
  • ½ tsp cumin seeds, roasted and powdered

Method:

Step 1.

Wash the brinjals /aubergines /egg plants well, Slit the brinjals /aubergines /egg plants, lengthwise, into four, but leave the stems on, so the brinjals /aubergines /egg plants remain joined at the stem and soak in salted water for 20 minutes.

Step 2.

Dry roast the peanuts first, when they start to become light brown, add the sesame seeds followed by desiccated fresh coconut. Roast these ingredients till all of them are light brown. Switch off the stove.

Step 3.

When the coconut, peanuts and sesame seeds cool down, put in a grinder, add one finely chopped onion , ginger, garlic, grind to a smooth paste with little water. Take it out in a mixing bowl.

Step 4.

Add salt , jeera powder, dhania powder, garam masala powder, red chili powder , fenugreek /methi powder and turmeric powder to the ground masala paste and mix well.

Step 5.

Stuff each brinjal/aubergine /egg plant with this ground masala. Keep aside.

Step 6.

In a skillet /pan heat oil, add one finely chopped onion and fry them till they turn transparent.

Step 7.

Add the pureed tomato to the lightly fried onions and fry for 2-3 minutes. keep on stirring continuously Add the stuffed brinjals to the skillet / pan fry for few minutes. Add water, and cover and cook for 20-25 minutes.

Step 8.

Switch off the stove. Garnish with coriander leaves and serve hot with bajra / Millet flour rotis, rice or puris.

Possible health benefits of consuming eggplant:

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like the eggplant decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy and overall lower weight.

Heart health

The fiber, potassium, vitamin C, vitamin B-6, and phytonutrient content in eggplants all support heart health. According to the American Journal of Clinical Nutrition, eating foods containing flavonoids is affiliated with a lower risk of mortality from heart disease. Consuming even small quantities of flavonoid-rich foods may benefit human health.2

Several studies show that consumption of the flavonoids known as anthocyanins has played a major role in lowering risk of cardiovascular disease. One particular study revealed that those who consumed more than three servings of fruits and vegetables per week containing anthocyanins had 34% less risk of heart disease than those who consumed less. In another clinical study, researchers found that increased intake of anthocyanins was associated with significantly lower blood pressure.3

Blood cholesterol

Research on the effects of eggplant consumption in animal studies has shown that rabbits with high cholesterol that consumed eggplant juice displayed a significant decrease in weight and blood cholesterol levels.5

Laboratory analyses of the phenolic compounds in eggplant reveal that the vegetable contains significant amounts of chlorogenic acid, which is one of the most powerful free radical scavengers found in plants. Chlorogenic acid has been shown to decrease LDL levels, and also serves as an antimicrobial, antiviral, and anticarcinogenic agent.4

Cancer

Polyphenols in eggplant have been found to exhibit anti-cancer effects. Anthocyanins and chlorogenic acid function as antioxidants and anti-inflammatory compounds. They protect body cells from damage caused by free radicals and in turn prevent tumor growth and invasion and spread of cancer cells. They also stimulate detoxifying enzymes within cells and promote cancer cell death.3

Cognitive function

Findings from animal studies suggest that nasunin, an anthocyanin within eggplant skin, is a powerful antioxidant that protects the lipids comprising cell membranes in brain cells from free radical damage. It has also been proven to help facilitate the transport of nutrients into the cell and wastes out.6

Research has also shown that anthocyanins inhibit neuroinflammation and facilitate blood flow to the brain. This helps prevent age-related mental disorders and also improves memory.3

Weight management and satiety

Dietary fibers are commonly recognized as important factors in weight management and loss by functioning as “bulking agents” in the digestive system. These compounds increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake. Since eggplant is already low in calories, it makes a great part of a healthy, low-calorie diet.

Ref. http://www.medicalnewstoday.com/articles/279359.php

Yam/Jimikand Kebabs

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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.

Yellow Pumpkin Soup

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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.

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Onion Soup

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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.

 

Spinach Soup

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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.

 

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Instant Amla Pickle

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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

Matara/Dried White peas

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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

 

 

Methi Matar

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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

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Palak Puri

Spinach / Palak Poori

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

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

Ingredients:

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

Method:

Step 1.

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

 Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Health benefits of Spinach / Palak:

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

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

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

Nick’s kitchen medical Disclaimer:

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

Cabbage with Lentil

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Cabbage with lentil 1

Preparation Time : 10 minutes

Cooking time : 15 minutes

Cuisine: Indian , Maharashtra

Course: Main

Level Of Cooking: Easy

Serves: 4

Ingredients:

  • 250 gms Cabbage, finely chopped
  • 2 tbsp Chana Dal /Split Bengal gram ,soaked in a cup of water for 2-3 hours
  • 2 tbsp coconut, finely grated
  • 2 tbsp Oil
  • 1 sprig curry leaves
  • 1 tps Mustard seeds
  • 1 tsp Ginger paste
  • 1 tsp Garlic paste
  • 1/2 tsp Turmeric powder
  • 1/2 tsp Red chili powder
  • 1/2 tsp Salt

 

Method:

Step 1.

Soak the chana dal for 3-4 hours.Cut the cabbage in fine threads or it can be grated too keep aside.

 

Step 2.

Heat oil in a wok / kadahi / or pan add mustard seeds, when it crackles add curry leaves, ginger paste and garlic paste. Stir and sauté for two minutes.

Step 3.

Add chana dal, cabbage turmeric powder and salt and cook on low flame until chana dal is soft. Add grated fresh coconut mix well. Cook for two minutes more. Serve hot.

Health benefits of cabbage:

 

Fresh, dark green-leafy cabbage is incredibly nutritious; but very low in fat and calories. 100 g of leaves provide just 25 calories.

 

The vegetable is a storehouse of phyto-chemicals like thiocyanates, indole-3-carbinol, lutein, zea-xanthin, sulforaphane, and isothiocyanates. These compounds are powerful antioxidants and known to help protect against breast, colon, and prostate cancers and help reduce LDL or “bad cholesterol” levels in the blood.

 

Fresh cabbage is an excellent source of natural antioxidant, vitamin C. Provides 36.6 mg or about 61% of RDA per 100 g. Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

 

Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC value) is 508 µmol TE/100 g. Red cabbages contain more antioxidant value, 2252 µmol TE/100 g.

 

It is also rich in essential vitamins such as pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins are essential in the sense that our body requires them from external sources to replenish.

 

It also contains a adequate amount of minerals like potassium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for the red blood cell formation.

 

Cabbage is a very good source of vitamin K, provides about 63% of RDA levels. Vitamin-K has the potential role in bone metabolism by promoting osteotrophic activity in them. So enough vitamin K in the diet gives you healthy bones. In addition, vitamin-K also has established role in curing Alzheimer’s disease patients by limiting neuronal damage inside their brain.

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

 

Carrot Soup

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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.

 

 

 

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Aloo Parwal Sabzi

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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

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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.

 

Black Chickpeas Curry

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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

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Palak PuriAloo tamater 3 Bathua Ki Poori Aur Aaloo Ki Subzi

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

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

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

Ingredients:

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

Method:

Step 1.

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

 Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

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

Ingredients for Aloo ki sabzi:

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

Method:

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

Step 2.

Grind tomatoes in a blender with green chili and ginger.

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

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

Health benefits of Bathua/ Chenopodium album:

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

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

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

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

For gout and high uric acid eat bathua vegetable regularly.

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

Nick’s kitchen medical Disclaimer:

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

 

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Bathua ka Raita

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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.

 

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Basic Lobiya Curry

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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.

 

Pav Bhaji

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Pav Bhaji

Pav Bhaji

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

Prep time: 30 minutes

Cook time: 30 minutes

Course: Snack

Cuisine: Indian, Mumbai

Level Of Cooking: Easy

Serves: 6

Ingredients:

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

Method:

For the Bhaji:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

The buttered pavs:

Step 1.

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

For Serving:

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

How to serve:

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

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

Health Benefits of mixed vegetables:

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

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

Nick’s kitchen medical Disclaimer:

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

 

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Crispy Potato Rolls

~ 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.

 

 

Neer Dosa

~ saanjhachullha ~ Leave a comment

 

Neer dosa or Neer dose (Tulu : ನೀರ್ ದೋಸೆ) literally meaning Water dosa is a crêpe prepared from rice batter. It is light type of dosa, an Indian dish. Neer dosa is a delicacy from of Tulu nadu region in Karnataka. ‘Neer’ is the word for water in Tulu.

The white,lacy paper thin neer dosas are very popular as they are easy to prepare and no fermentation of the batter is required. The vegetarians can enjoy Neer dosa with tomato chutney or coconut chutney, sambar, vegetable stew or kurma etc.

Prep time: 15 min

Cook time: 20 min

Makes: 10

Cuisine: Indian, South Indian, konkan

Ingredients

  • 1 1/2 cups Raw rice (Sona Masuri rice)
  • 1 level tsp salt or /Salt
  • Cooking oil

Method:

Step 1.

Wash and soak rice over night. Drain the water and grind the rice adding water as required. The batter should be of flowing consistency and must be well ground with a smooth texture.

Step 2.

Add salt and mix well. To test the consistency of batter, dip the spoon in the batter and take out, batter should not form a coating on the back of the spoon. If it does, add more water to the batter.

Step 3.

Take a nonstick pan/ tawa / griddle , grease it and heat it on high flame. To check if the pan/ tawa / griddle is ready to make dosa sprinkle a few drops of water on the hot pan, it should sizzle.

Step 4.

Reduce the flame and pour a ladle full of batter in the center of the pan and swirl it in a circular motion to spread the batter evenly.

Step 5.

Place a lid over the pan and cook on low flame for a minute or so. The dosa remains white. So avoid overcooking it. When neer dosa is ready the dosa leaves sides will leave the pan and the upper layer will appear dry. At this point slowly lift the sides with a spatula, fold in half and again fold it in half to form a triangle.

Remove from pan, place on a serving plate and serve the neer dosa with chutney of your choice, egg curry.

Note:

  1. Use Sona masuri variety of rice for good results.
  2. There is no fermentation required for neer dosa batter. The batter can be used immediately to prepare neer dosa.
  3. If the batter is thick, the dosa will stick to the pan. Keep the batter thin, flowing consistancy.
  4. Each time a fresh neer dosa is cooked, mix the batter well before pouring for the next neer dosa on the pan.
  5. No extra cooking oil is required after pouring the batter on the pan surface, along the sides of neer dosa.
  6. There is no need to flip the neer dosa and cook the other side.
  7. Once one neer dosa is made, place it on a plate. The second neer dosa must be kept next to it and not on top of it as it tends to stick when hot or ideally serve it hot one by one.
  8. Left over batter can be refrigerated and used the next day , but refrigerated batter while reusing, must be used at room temperature and mixed well before preparing the neer dosa. Cold batter will make neer dosa stick to the pan.