Savory

Paniyaram/ spiced dumplings

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Paniyaran 1

Paniyaram /spiced dumplings originated in Tamil Nadu ,south of India, these are made in a special utensil or cookware called paniyaram chatti which have molds in it like a muffin pan . It is the traditional cookware used for making the paniyaram / spiced dumplings and gives the them round ball like appearance. It is made with rice and black lentil/ urad dal batter . These are basically called appams or spicy dumplings, and are generally served for breakfast or as a snack. These are also known in South India as Kuzhi paniyaram ,appe, guliappa, gulittu, and gundponglu, etc.

The batter is made by soaking the ingredients like rice, black lentils and Fenugreek seeds overnight in water, grinding the contents, then letting the batter ferment. Salt is added after mixing, the batter and  is poured into the cookware pan’s compartments and placed on a low flame. After couple of minutes, the appams / paniyaram / spiced dumplings are flipped over to cook from the top . The Kuzhi paniyaram /spiced dumplings are ready to serve when they turns golden-brown  all around .

Hi friends !masala paniyaram/ spiced dumplings are very easy to make. These can be made with leftover idli batter at home. There are different versions of masala Paniyaram / spiced pancakes. Here is one recipe for you to enjoy!

Preparation time: 5 minutes

Cook time : 10 minutes

Cuisine : Indian , South Indian

Course: Breakfast / healthy snack

 Serves:

Ingredients:

  • 3 cups idli batter
  • 1 medium size onion, finely chopped
  • 1 green chili, finely chopped
  • 1 tsp ginger, finely grated
  • 1/4 tsp asafetida/hing
  • 1/2 tsp red chili powder(optional)
  • 2 tbsp Cilantro / coriander, finely chopped
  • 2 tbsp grated coconut
  • 2 tbsp carrot, finely grated
  • 1/4 tspsalt if required

Method:

Step1.

In a mixing bowl take the left over batter , add coconut, onions, green chili, ginger, carrot and salt, mix well.

Step 2.

On a medium flame heat the paniyaram chatti/ dumpling cookware with circular moulds . In each mould add a drop of cooking oil.

Step 3.

Take a spoonful of the batter mix and put in each mould leaving 1/4 of the mould empty.

Step 4.

Reduce the heat to low flame and allow the batter mix to cook for 1-2 minutes.

Step 5.

When the batter is firmed in the moulds, turn each paniyaram/ dumpling, in each mould with the help of a skewer or tip of the knife so that the other side get cooked and becomes golden brown.

Step 6.

Check the paniyaram/ dumplings for even cooking, turn once or twice for uniform cooking. Remove the cooked paniyaram/ dumpling from the cookware mould and serve hot with coconut chutney / sambar or both chutney and sambar.

 Note: Many variations can be tried with the basic recipe.

Nick’s kitchen medical Disclaimer:

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

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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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.

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.

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.

 

Masala Potatoes

~ saanjhachullha ~ Leave a comment

Baby Potatoes 1  Masala Potatoes

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

Preparation time:15 minutes

Cooking time: 6-7 minutes

Course: Snack / Appetizer

Cuisine: Indian, North Indian

Level: Easy

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

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

Health benefits of the potatoes:

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

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

Vitamin Booster:

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

Super food: One new potato contains just 26 calories

BLOOD PRESSURE

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

CARDIOVASCULAR DISEASE

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

GUT HEALTH

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

 

STRESS

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

 

DON’T PASS ON THE POTATOES

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

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

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

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

Nick’s kitchen Disclaimer:

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

 

Matara/Dried White peas

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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

 

 

Brinjal Pakodas

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Brinjal Pakoda

Brinjal /baingan / eggplant – pakodas /Fritters

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

Preparation Time: 20 minutes

Cooking Time: 15 minutes

Makes : 8-10 pakodas

Level : Easy

Cuisine: Indian, North Indian

Ingredients:

For Marinating:

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

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

 Health benefits of Eggplant (aubergine):

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

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

Nick’s kitchen medical Disclaimer:

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

Broccoli Kebabs

~ saanjhachullha ~ 2 Comments

Broccoli Kebabs 1Broccoli Kebabs

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

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

Prep Time: 10 minutes

Cook Time: 15 minutes

Course: Appetizers, snack

Cuisine: North Indian

Serves: 4

Ingredients:

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

Method:

Step 1.

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

Step 2.

Mash Broccoli and cooked moong dal well.

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

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

Step 5.

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

Step 6.

Serve hot Broccoli kebabs with fresh coriander / mint chutney.

Note:

sesame seeds:  

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

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

Health benefits of Broccoli:

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

Research reveals that broccoli can:

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

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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

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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.

 

 

Sago Khichdi

~ saanjhachullha ~ 1 Comment

sago khichadiSago/ sabudana Khichdi

Hi friends! This delicious Sabudana khichadi is an Indian dish made from soaked Sabudana. It is typically prepared in parts of Western India such as Maharashtra, Madhya Pradesh, Rajasthan, & Gujarat. Wikipedia

Recipe serving: 4

Preparation Time : 15-20 minutes

Cooking time : 6-10 minutes

Cuisine: Maharashtra

Course: Snack, Healthy snack

Level Of Cooking: Easy

Ingredients:

  • 2 cup Sago / sabudana
  • 2 medium size potatoes
  • 1/2 cup peanuts, shelled, roasted, coarsely pounded
  • 3 tbsp Olive oil
  • 1 tsp cumin seeds/ Jeera
  • 2 Red chilies, whole
  • 1 sprig kadhi patta /curry leaves
  • 1 tsp salt or / salt to taste
  • 1/2 tsp chili powder
  • 1 tbsp coriander leaves, finely chopped
  • 1 tsp green chilies, chopped
  • 1 small lemon’s juice

Method:

Step 1.

Wash Sabudana/ Sago well. Soak in 4 cups of water over night . Drain out the water with a strainer, spread it on a paper kitchen towel for drying for ten minutes. To avoid sticky or lumpy khichadi, it is necessary to dry out the water very well. Sabudana / sago grains should be separate and moist.

Step 2.

Roast peanuts on a hot griddle, peel off the skin and then grind coarsely.Keep aside.

Step 3.

Wash green chilies, and coriander, chop finely . Peel and cut the potato into tiny cubes and keep aside.

Step 4.

Heat the oil in kadahi / wok or a heavy bottom pan and add Jeera, when it starts crackling, add Curry leaves /kadhi patta , red chilies and fry for few seconds, add the potato cubes. Cook till the potatoes are done. Add sabudana, roasted peanuts, salt, and chili powder, mix well .

Step 5.

Switch off the stove, sprinkle the lemon juice and mix well. Garnish the khichadi with finely chopped coriander leaves. Sprinkle lime juice and chopped coriander leaves on the khichadi, mix well.

Step 6.

Serve hot garnished with the finely chopped green chilies.

Note:

The Saboodana/Sago should be well soaked. Use a strainer or a colander to drain the water. Excess water in saboodana vada mixture will make it difficult to handle the mixture while making vadas . For better taste use roasted ground nuts. For best results Saboodana vada should be fried in a moderately hot oil till light golden on both sides.

Health benefits of eating sago / saboodana:

Sago or sabudana or tapioca pearls is a food which is full of energy and carbohydrates. It is extracted from the center of sago palm stems in the form of starch. It is also known as tapioca pearls. If is one of the wholesome diet of starch and carbohydrates and is used in a lot of Indian dishes. Sago is used in puddings, gruel or soups, and upma dishes. In gruel form, it is used in various carbonated drinks to provide energy without any addition of artificial chemicals and sweeteners. It is one food which possess a high cooling effect in the system and it is quite easy to digest. It is also used in making cakes and breads. Sago is helpful as a substitute in binding the dishes or making them thick. It is  low in calories and is preferred as a light meal option.

The benefits of eating sago are associated with its starch form as

  1. Aid in digestion: Pearl sago is used as one easily digestible non-irritating baby food, as well as a food in inflammatory cases. In such cases, sabudana is boiled with milk or water  and then added with sugar or spices to enhance the flavour.
  2. Nutritional value: Sago grains are about 2mm in diameter. They are a source of pure carbohydrates with very little protein, vitamin C, calcium and minerals. A hundred gram of dried sago yields about 355 calories, with an inclusion of 94 gms of carbohydrates, fats and proteins.
  3. Sago and the body: The main content of sago is carbohydrates and has an ancient history in aiding to certain herbal medicines. Sago alongwith  rice is used to cool the body. It is helpful in treating ailment resulting from too much heat, such as the production of excess bile. As we know it is a renowned food in Indian culture and moreover, it is a staple diet in some continents. The herbal remedy of sago is not hidden outside the Indian subcontinent such as Sri Lanka, New Guinea and other Asian pacific countries.
  4. Sago dishes: Various dishes are made from sago as it is easily mixed with wide variety of tastes and spices. However, sago is low in proteins, vitamins and minerals, its combination with other supplements can result  into high nutrition and taste. In various  parts of India, it is used as fasting food in the form of khichdi or pilaf, soaked sabudana fried with potatoes and other vegetables. Sago possess a high usage in baking breads and pancakes.
  5. A high energy booster:  Sago food is full of energy, and often served as a food  to break the fast. It has high beneficiaries for sick people as a supplement providing enough energy to combat the weakness and ailments.

Keep them in dry and airtight container. It should be kept away from moisture for long storage. The white pearls of sago becomes white when soaked in water and turns translucent when cooked. Fermentation may improve the nutritional value of sabudana. In Papua New Guinea, sabudana paste is partially fermented by mixing it in palm leaves,which are then stored  in cool place. Therefore, a lot of recipe with high in energy, you should not be missing it. As experiments can really turn it out in high taste value.

Ref. https://beautyhealthtips.in/health-benefits-eating-sago/

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.

Maddur Vade

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Meddur vade

Maddur Vade

Hi friends! Maddur Vade is a very popular snack of the state of karnataka, in India. Maddur Vade got its name from a little town called ‘Maddur’ which is situated in between Bangalore and Mysore. These delicious vade are a good for breakfast or evening snack and can be served with or without coconut chutney . Vade are easy and quick to make and have a crispy crust and soft from inside.

Preparation Time : 10 minutes
Resting Time : 10 minutes
Cooking Time : 1 to 2 minutes for frying each batch
Serves: 15 vade

  • 2 cups Rice flour
  • 1 cup fine Sooji/Semolina
  • 1/4 cup Maida/ all-purpose flour
  • 2 medium size Onions, finely chopped
  • 2 Green Chilies , finely chopped
  • 8-10 fresh curry leaves, finely chopped
  • 3 tbsp oil, heated
  • 1 1/2 tsp Salt or / salt to taste
  • Oil for deep frying

Method:

Step 1.

Take all purpose flour, sooji, rice flour, salt in a bowl mix all the ingredients well . Sprinkle three table spoon of oil and rub the mixture with your hands so that it resembles bread crumbs and oil is fully absorbed.
Step 2.

Now add onions, chilies, curry leaves to the mixture, adding water slowly make a firm dough.

Step 3.

Cover and leave the dough for about 10-15 minutes.

Step 4.

Divide the dough into equal lemon size balls.Pat and flatten the dough balls between your palms and set aside.

Step 5.

Take the patted dough and slide it carefully into hot oil for deep frying. Fry these vade on low to medium flame.

Step 6.

Fry the vade until they turns golden brown.Remove vade from the oil and drain them on a paper kitchen towel , keep them aside. Fry three to four vade at a time . Serve these hot vade just like that or with coconut chutney.

Nick’s kitchen medical Disclaimer:

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

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Crispy Chiplets

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Crisy sticks

Crispy Chiplets

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

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

 Note:

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

Nick’s kitchen medical Disclaimer:

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

 

 

 

Kalonji/Nigella Seeds

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Kalongi kalongi bottle

What is Kalonji?

Kalonji is a herb, producing blue flowers and black seeds,  from which Kalonji oil is extracted.The half meter bush is, in fact, originated in Turkey and Italy.Kalonji black seeds are being eaten for centuries in the Gulf countries, India, Pakistan and Bangladesh.It is abundantly found in these areas. Kalonji oil is used in food in many parts of the world, especially the Middle-East. The plant is given more importance in the Middle-East and Muslim world as Prophet Hazrat Muhammad (S.A.W.) said that Kalonji, the black granules is the remedy for all diseases except death, according to Hazrat Abu Hurerah (R. A). Kalonji are small black seeds, also known as nigella seeds.Kalonji seeds are about the same size as sesame seeds, though they have a more triangular instead of oval shape.

Kalonji Medicinal Composition

The seeds of Nigella sativa have many chemical compositions.

  • Volatile oil:  1.5%
  • Non Volatile Oil:  37.5%
  • Albumen Sugar
  • Organic acids
  • Glucoside

Kalonji in Different Languages

Kalonji is found throughout India. Kalonji is known by different names in different languages.  In English, Kalonji is known as Samal Fennel, the Hindi name of Kalonji is Kalonji or Mangralia; Kalonji is known Mogrel in Bengali, and in Gujarati it is called Kalonji.  In Malayalam, Kalonji’s name is Ell or Karum Jiragam and in Telugu it is called నల్ల సీడ్ Nalla sīḍ.

Culinary Uses

The seeds are used as a spice in Indian and Middle Eastern cuisines. The dry-roasted nigella seeds flavor curries, vegetables and pulses. The black seeds taste like a combination of onions, black pepper and oregano, and have a bitterness to them like mustard seeds. It can be used as a “pepper” in recipes with pod fruit, vegetables, salads and poultry. Nigella seeds are also used in the dough of salty snacks like ‘ Samosa’ ,  ‘ Kachori’ , ‘Namkeen’ and in  Indian  ‘ Nan’.They may be added to any type of curry or stew, and to dal/Lentils. Kalongi /Nigella, little black seeds are appriciated for their nutlike, somewhat peppery taste. To make this taste most evident, kalonji may be roasted in a pan before using. Nigella is an essential ingredient in the Bengal mix of five whole spice seeds known as panch phora or panch puran. Added to cooking oil, the seeds impart a distinctive flavour. Nigella is also used for sprinkling over the popular bread, naan, and in rice and some curries.

Health Benefits of Black Seeds

Type 2 diabetes – Researchers found that just two grams daily of black seed could result in reduced fasting blood sugar levels, along with decreased insulin resistance, and increased beta-cell function in the pancreas.

Epilepsy –  Published in Medical Science Monitor, one study found black seed to be effective at reducing the frequency of seizures in children who resisted conventional treatment. Black seed indeed has anti-convulsive properties.

Colon Cancer – In cell studies, black seed has been found to have anti-cancer properties, inhibiting the growth of colon cancer cells specifically. In one animal study, the seed was able to fight colon cancer in rats successfully with no observable side effects. The same obviously can’t be said for conventional cancer treatments.

MRSA – The deadly and antibiotic-resistant bacterial infection known commonly as MRSA responded favorably to treatment with black seed in this study from the University of Health Sciences in Lahore, Pakistan

Protection Against Heart Attack Damage – An extract from black seed has been shown to possess heart-protective qualities, dampening damages associated with heart attacks and boosting overall heart health.

Storage

These can be kept in airtight containers.

Precaution

Nigella seeds lose their flavor in course of time so  it is advisable to keep a note of its packaging date.

Ref. http://www.gyanunlimited.com/health/kalonji-oil-benefits-and-uses-of-nigella-seeds/7888/

Ref. http://secretindianrecipe.com/about/nigella-seeds

Ref. http://naturalsociety.com/10-health-benefits-of-black-cumin-seed-nigella-sativa/

Nick’s kitchen medical Disclaimer:

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

Chickpea Sundal

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Sundal-Recipe

Chickpea / Kabuli Chana Sundal

Chickpea/ Kabuli chana/ Garbanzo Beans Sundal-It is known as ‘sundal’ in Tamil and ‘gugari / ghugari’ in Kannada.

Hi friends! Here is one easiest recipes to put together. Channa/Chickpea sundal are made during Navaratri or Ganesha chturthi in South India. It is great as a snack at any other time too.We can always make a variety of sundal for any festival as it is very easy to prepare and an absolutely guilt free snack or breakfast to compensate the extra calories from the fried stuff and sweets made on festivals.

Ingredients:

  • 1 cup Kabuli Channa/ Chickpeas(white chole)
  • 2-3 tbsp grated fresh Coconut
  • 1 tsp chopped Coriander,to garnish
  • juice of 1/2 lemon
  • 1 level teasp /Salt to taste

For seasoning:

  • 1/2 tsp Mustard seeds
  • a sprig of Curry leaves
  • 1 tbsp Oil

Method:

Step 1.

Soak Chana overnight or at least for 8-9 hrs, Add salt and pressure cook ,after the first whistle, reduce the heat and after 20 minutes remove from the stove.

Step 2.

Let the pressure cooker cool, open the Chana should be soft and firm to touch and should not be either hard or mushy.

Step 3.

Drain the chana and keep it aside, you can use this drained water to make healthy soups.

Step 4.

Heat oil in a kadai and crackle mustard seeds , add curry leaves fry for few seconds ,add grated coconut and fry it for a minute.

Step 5.

Add cooked and drained chana and mix well and blend it with seasoning on low flame for two minutes.

Step 6.

Switch off the flame and add lemon juice and mix well. Serve them hot, warm or cold as a snack or with breakfast.

 Note:

  • If using canned chickpeas, drain water and use.
  • I used here dry white chickpeas/Garbanzo beans/Kabuli chana. I soaked and cooked according to instructions given above.
Possible health benefits of consuming chickpeas:

Chickpeas have been associated with a number of possible health benefits for medical conditions. We will go through each condition one at a time.

1. 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.

2. Bone health

The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K content present in chickpeas all contribute to building and maintaining bone structure and strength.

3. Blood pressure

Maintaining a low-sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects.

4. Heart health

The high fiber, potassium, vitamin C, and vitamin B-6 content all support heart health. Chickpeas contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

5. Cancer

Selenium is a mineral that is not present in most fruits and vegetables, but can be found in chickpeas. 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.

6. Cholesterol

Research shows that including chickpeas in the diet lowers the amount of low-density lipoprotein (LDL) cholesterol in the blood.

7. Inflammation

Choline is a very important and versatile nutrient in chickpeas that help with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

8. Digestion and regularity

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

Ref. http://www.medicalnewstoday.com/articles/280244.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.

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.

Chickpeas and Beans Sundal

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Chickpeas and beans Sundal 2

Chickpeas and Black eyed beans Sundal

Hi friends! We can always make a variety of sundals for  protein rich breakfast, it is very easy to prepare and an absolutely healthy and delicious snack.

Ingredients:

  • 1/2 cup Kabuli Channa/white channas
  • 1/2 cup Black eyed beans/ Lobiya
  • 2-3 tbsp grated fresh Coconut
  • 1/2 lemon’s juice
  • 1 level teasp /Salt to taste

For seasoning:

  • 1/2 tsp Mustard seeds
  • a sprig of Curry leaves
  • 1 tbsp Oil

Method:

Step 1.

Soak Chana and Lobiya overnight or at least for 8-9 hrs, Add salt and pressure cook ,after the first whistle, reduce the heat and after ten minutes remove from the stove.

Step 2.

Let it cool to room temperature, open the Chana, Lobiya should be soft and firm to touch and should not be either hard or mushy.

Step 3.

Drain the chana/ Lobiya and keep it aside, you can use this drained water to make healthy soups.

Step 4.

Heat oil in a kadai / wok or heavy bottom pan and crackle mustard seeds , add curry leaves fry for few seconds ,add grated coconut and fry it for a half a minute. Switch off the stove.

Step 5.

Add cooked and drained chana /Chickpeas, Lobiya/ Black eyed beans mix to the above seasoning. and blend well .

Step 6.

Add lemon juice and mix well. Serve these protein rich Sundals hot, warm or cold as a snack or with breakfast.

Possible health benefits of consuming Black eyed beans:

Inflammation is at the root of most diseases, but a healthy diet including one to two servings of black-eyed peas per day can help fight chronic inflammation and prevent so many serious health problems. This anti-inflammatory effects is what provides so many of the following black-eyed pea benefits.

  1. Improve Digestion-One of the biggest black-eyed pea benefits is the high levels of dietary fiber, which helps to promote regular bowel movements and improve the health of the entire body, especially the digestive system.
  2. Prevent Anemia-Getting adequate iron in your diet prevents anemia, which can cause fatigue and weakness.
  3. Lower Blood Pressure-Black-eyed peas are rich in potassium, a mineral that helps keep your blood pressure levels at healthy numbers and lowers your risk of heart disease.
  4. Increase Folate Intake-Black-eyed peas are especially high in folate, which is a water soluble B vitamin that plays a slightly different role from the other B vitamins because it doesn’t participate in energy metabolism. Folate’s main function is to help the body make new cells, specifically by playing a role in copying and synthesizing DNA. It also helps the body utilize vitamin B12 and amino acids.
  5. Boosts Skin and Eye Health-Black-eyed peas are surprisingly high in vitamin A. They have over a quarter of your daily vitamin A needs in one cup. Not only does vitamin A help form and maintain healthy skin and mucus membranes, but it produces the pigments in the retina of the eye.

Ref. https://draxe.com/black-eyed-pea-benefits/

Possible health benefits of consuming chickpeas:

Chickpeas have been associated with a number of possible health benefits for medical conditions. We will go through each condition one at a time.

1. 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.

2. Bone health

The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K content present in chickpeas all contribute to building and maintaining bone structure and strength.

3. Blood pressure

Maintaining a low-sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects.

4. Heart health

The high fiber, potassium, vitamin C, and vitamin B-6 content all support heart health. Chickpeas contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

5. Cancer

Selenium is a mineral that is not present in most fruits and vegetables, but can be found in chickpeas. 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.

6. Cholesterol

Research shows that including chickpeas in the diet lowers the amount of low-density lipoprotein (LDL) cholesterol in the blood.

7. Inflammation

Choline is a very important and versatile nutrient in chickpeas that help with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

8. Digestion and regularity

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

Ref. http://www.medicalnewstoday.com/articles/280244.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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Cutlets with Oats

~ saanjhachullha ~ 1 Comment

 

(vegetable Cutlets with oats)

What Are Oats and Oatmeal?

Oats are a whole-grain food, known scientifically as Avena sativa. Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed or steel-cut oats.

Hi friends! Oats Tikki or oats cutlet is easy and healthy snack made with oats, potato, mixed vegetables and spices.

 

Ingredients:

  • 3 medium size Boiled and mashed potatoes
  • 1 cup White oats ( I used quaker’s)
  • 2 tbsp Olive oil
  • 1/2 cup Green peas
  • 1/2 cup French beans finely chopped
  • 1/2 cup Broccoli cut in to small florets
  • 8 Almonds finely cut
  • 1/4 tsp Red chili powder
  • 2 tbsp Fresh coriander leaves, finely chopped
  • 1 level tsp Salt/ or to taste
  • 1/2 cup Semolina

Method:

Step 1.

Take the mixed vegetables in a pressure cooker add 1/4 cup water and 1/4 tsp salt. Place the cooker on the high flame, as soon as pressure is formed, switch off the stove. Cool the cooker, open and take out the vegetables, keep aside.

Step 2.

Boil and mash potatoes, mix in steam cooked vegetables. Add white oats, salt, chili powder, chopped coriander. Mix the ingredients well.

Step 3.

Shape into medium size cutlets . Roll the cutlets in semolina . Cook both sides adding cooking oil slowly on slow fire till golden brown (preferably nonstick tava/ plate/ pan) .

Serve hot with coriander chutney.

  1. Oats Are Incredibly Nutritious

They are a good source of carbs and fiber, including the powerful fiber beta-glucan. They also contain more protein and fat than most grains . Oats are loaded with important vitamins, minerals and antioxidant plant compounds.

  1. Whole Oats Are Rich in Antioxidants, Including Avenanthramides

Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats.

  1. Oats Contain a Powerful Soluble Fiber Called Beta-Glucan

Oats contain large amounts of beta-glucan, a type of soluble fiber. Beta-glucan partially dissolves in water and forms a thick, gel-like solution in the gut.Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness.

  1. They Can Lower Cholesterol Levels and Protect LDL Cholesterol From Damage

Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol.Oats may lower the risk of heart disease by reducing both total and LDL cholesterol levels and protecting LDL cholesterol from oxidation.

  1. Oats Can Improve Blood Sugar Control

Type 2 diabetes is a common disease, characterized by significantly elevated blood sugars. It usually results from decreased sensitivity to the hormone insulin.Oats may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes . Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.

  1. Oatmeal is Very Filling and May Help You Lose Weight

Not only is oatmeal (porridge) a delicious breakfast food — it’s also very filling. Eating filling foods may help you eat fewer calories and lose weight. Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY.

Ref. https://authoritynutrition.com/9-benefits-oats-oatmeal/

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.

Cheese Onion Pasties

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Cheese Onion Pasties

Hi friends! Looking for an appetizer made using cottage cheese and onions? Then check out these onion and cheese pastries – tasty snacks.

Ingredients:

  • 250 gms. all purpose flour /Maida
  • 140 gms.Cold margarine or butter
  • 1 level teaspoons Baking powder
  • A pinch Salt

For Pasties Filling:

  • 500 gms Cottage cheese / paneer
  • 250 gms Onions, finely chopped
  • 3 tbsp coriander leaves, finely chopped
  • 1” piece Ginger, finely grated
  • 1 tsp Cumin seed, for seasoning
  • 1tbsp Oil,for seasoning
  • 1 level tsp Salt / or salt to taste
  • 1/4 tsp black pepper powder

Method for making the filling:

 Step 1.

 Heat the oil in the pan put cumin seeds in it , when cumin starts spluttering add onions.

Step 2.

Fry onions till golden, add ginger, coriander leaves and grated paneer / cottage cheese and mix well.

Step 3.

Add salt and pepper powder, mix and fry for 3 to 5 minutes more. Cool the filling and use for pasties.

 Method:

 Step 1.

 Sieve the flour, salt and baking powder together.

Step 2.

Cut the margarine / butter with a knife. Rub into the flour with finger tips till it looks like bread crumbs.

Step 3.

Gradually add enough ice-cold water to make the dough in to a rolling consistency

Lightly flour the rolling pin and board.

 Step 4.

Roll the pastry to ¼ inch thickness. Cut into three inches diameter.

Step 5.

Put two tablespoons of cheese onion filling in the centre of the round pastry, turn the upper half of the pastry on the lower half, and close the edges with a fork.

 Step 6.

Lightly brush the patsies with milk for the glaze and bake in preheated oven for 10 -15 minutes. Serve hot with freshly made coriander chutney.

Note: Preheat the oven to 200C/400F/Gas 6.

Health benefits of Cottage cheese / paneer :

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

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

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

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

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

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

-Riboflavin helps in converting carbohydrates into energy.

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

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

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

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

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

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

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

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

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

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

Quick Serving Tips

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

Samosa

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samosa

Samosa – Potato Stuffed Pastry

Hi friends! A samosa, samoosa, sambusa, or samboksa is a fried or baked dish with a savoury filling, of spiced potatoes.

Ingredients

 For pastry:

  • 2 cups flour
  • ½ teaspoon salt
  • 4 tablespoon oil
  • 6 tablespoon water

For potato stuffing:

  • 5 medium potatoes
  • 4 tablespoon oil
  • 1 cup green peas
  • 1 tablespoon ginger, grated
  • 1 hot green chili (finely chopped)
  • 3 tablespoon green coriander (cilantro), chopped
  • 1/2 teaspoon salt
  • 1 teaspoon coriander powder
  • 1 teaspoon ground cumin seeds
  • 1 tsp amchoor/ Dry mango powder
  • Oil for deep frying

Method:

 Dough for Samosa Pastry

Step 1.

Mix flour and salt in a bowl. Add four tablespoons oil and rub until the mixture resembles coarse breadcrumbs.

Step 2.

 Slowly add about six tablespoons water ( or little more if required) and knead the dough for about 10 minutes or until it is smooth.

Step 3.

 Rub dough with oil. Cover it and set aside for 30 minutes or longer.

Potato stuffing for Samosa

Step 1.

Boil, cool and peel the potatoes. Dice it into 1/4 inch size cubes.

 Step 2.

 Heat four tablespoons oil in kdahi /wok on medium flame. Lower the heat and carefully put the cumin seed, wait for it to splutter, add coriander powder, cumin powder, chili powder and cubed potatoes. Stir fry until golden brown on medium heat.

Step 3.

Add peas, ginger, amchoor powder, and fresh coriander (cilantro). Mix and cook on low heat for 3-4 minutes. Do not forget to stir while cooking, finally add garam masala.

Making Samosa

 Step 1.

Knead the dough again. Divide it into about ten equal portions.

Step 2.

Roll it into flat round shape with about five inch diameter.

Step 3.

Cut the rolled dough into two halves. Make each half into a cone by sticking seam together with a little water.

Step 4.

Fill the cone with about two to three tablespoons of the potato filling.

Step 5.

Stick the top of the cone together with a little water. The seam should be about 1/4 inch (5 mm) wide.

Step 6.

Repeat this process until all the Samosas are filled and ready.

Cooking Samosa

 Step 1.

 Heat oil for deep frying using a wok/ Indian kadhai over a medium-low flame.

Step 2.

When the oil is hot, carefully put in as many samosas as fit in the kadahi /wok. Fry slowly, turning the samosas until they are golden brown and crisp.

Step 3.

Drain excess oil on a paper kitchen towel and serve hot with mint/ coriander/ Imali chutney.

Health benefits of potatoes :

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

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

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

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

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

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Semolina Upma with Vegetables

~ saanjhachullha ~ Leave a comment

 Upma

Semolina/Suji/Rava Upma with Vegetables

Hi friends! Vegetable upma is an easy to prepare, tasty  healthy delicacy.

Serves: 6-8
Cooking time (approx.): 15-20 minutes
Course: Healthy Breakfast

Ingredients:

  • 1 cup semolina (or cream of wheat)
  • 2 medium size onions finely chopped
  • 1/2 cup French beans finely chopped
  • 1/2 cup Broccoli florets cut into small pieces
  • 1/2 cup green peas shelled
  • 1/2 cup carrots finely cubed
  • 1 ” piece ginger grated
  • 1 sprig curry leaves
  • 1 tsp mustard seeds
  • 3  cups water
  • 2/3 level tsp salt or salt to taste
  • 8 cashew nuts broken into small pieces
  • 2 tbsp roasted chana dal
  • 4 tbsp Olive oil

Method:

Step 1.

In a kadahi/wok, dry roast semolina, stirring continuously (to a slight or no color change), on medium flame. Keep aside.

Step 2.

In a pressure cooker, add all the chopped vegetables, 1/4 cup water and 1/4 tsp of salt. On high flame when the pressure is formed switch off the stove. Let the cooker cool open the lid and take out the steamed vegetables and keep them  aside.

Step 3.

Heat the remaining oil in the kadhai/wok. Toss in the mustard seeds, wait for them to splutter and then add the curry leaves, red chillies, onions, cashew nuts, roasted chana dal and ginger. Stir-fry on medium heat till the onions are transparent or golden and soft.

Step 4.

Add water and salt to the seasoning. Bring the water to boil.

Step 5.

Slowly add the roasted semolina/suji/rawa to the boiling water and stir continuously. Mix in the steamed vegetables.

Step 6.

Cook on low heat stirring continuously for about four-five minutes, till the mixture is set and solidifying. Serve hot with coriander or coconut chutney.

Amazing Health Benefits of Semolina:

  • 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.

    Ref. http://www.care2.com/greenliving/7-amazing-health-benefits-of-semolina.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.

Vermicelli/Seviyan with Vegetables

~ saanjhachullha ~ Leave a comment

Sevian vegetables 3

Vermicelli/Seviyan with Vegetables

Hi friends! Make Seviyan / Vermicelli more healthy and delicious with mixed vegetables following this easy recipe.

Prep time: under 10 minutes
Cook time: under 20 minutes
Serves: 6-8

Ingredients:

  • 500 ml Water – for boiling Vermicelli
  • Bambino Vermicelli – 200 grams pkt
  • 1/2 cup beaten curd
  • 1/4 cup finally chopped French beans
  • 1/4 cup broccoli cut in to small florets
  • 1/4 cup frozen Peas
  • 1/4 cup finely cut carrots
  • 2 table sp Olive Oil

For the seasoning:

  • Mustard -1 tsp
  • 1 small sprig of Curry leaves
  • 2 tsp pre roasted Bengal gram dal

Method:

Step1.

Boil the water in a deep pan, put vermicelli in the boiling water.Let it boil for one minute only. Strain the vermicelli and leave in the strainer and keep aside.

Step 2.

Take all the chopped vegetables in the pressure cooker, add 1/4 cup water and a pinch of salt in the cooker. (After One whistle switch off the heat). Cool it, and keep the steamed vegetables aside.

Step 3.

Heat oil in a pan, add mustard seeds, when mustard seeds start spluttering, add curry leaves, fry the curry leaves for a few second, add roasted Bengal gram dal. Fry for few minutes more, switch off the heat.

Step 4.

In the above seasoning add boiled vermicelli and steamed vegetables, salt , whisked curd, mix well.

Serve hot with fresh coriander chutney or pickle of your choice.

Health Benefits of Frozen Mixed Vegetables:

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

Fiber

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

Healthy Eyes

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

Antioxidants

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

Strong Bones

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

Preparation Tips

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

Nick’s kitchen medical Disclaimer:

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