Curd Rice

curd riceCurd Rice

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

Cooking  time: 20 minutes

course: main

Cuisine: South Indian

Serves: 2

Ingredients :

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

for seasoning:

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

Method:

Step 1.

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

Step 2.

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

 Step 3.           

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

Step 4.

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

Step 5.

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

Step 6.

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

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

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

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

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

 

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

Nick’s kitchen medical Disclaimer:

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

 

Curd rice/yogurt rice

curd ricecurd rice ng.JPG

 

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

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

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

 

Preparation time: 10 minutes

Cooking  time: 20 minutes

course: main

Cuisine: South Indian

Serves: 2

Ingredients :

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

for seasoning:

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

Method:

Step 1.

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

Step 2.

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

 Step 3.           

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

Step 4.

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

Step 5.

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

Step 6.

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

Health benefits of having curd rice:

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

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

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

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

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

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

It increases immunity and the defense mechanism of the body.

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Rasam / Spicy Soup

Rasam with Dal.jpg

Rasam / Spicy Soup

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

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

Ingredients

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

2 tsp Rasam powder, I used MTR Rasam powder

OR

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

Tempering :

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

Method:

Step 1.

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

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

Step 3.

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

Step 4.

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

Step 5.

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

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

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

Health benefits of rasam:

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

  1. Prevents constipation

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

  1. Has antioxidative action

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

  1. Good for convalescing patients

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

  1. Good for pregnant women

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

  1. Good for introducing baby to solid food

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

  1. Rich in vitamins

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

  1. Contains a wealth of minerals

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

  1. Helps lose weight

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

  1. Helps keep cancer at bay

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

  1. Encourages digestion

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

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

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

Nick’s kitchen medical Disclaimer:

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

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Methi Aloo

Methi Aloo NG

Methi Aloo /Potatoes with Fenugreek Leaves

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

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

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Serves : 4

Cuisine : Indian

Course : Main

Ingredients

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

 Method:

Step 1.

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

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

Step 3.

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

Step 4.

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

Step 5.            

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

Nutritional Benefits Of Fenugreek Leaves:

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

Mixed Flour Uthappams

Utthapam onion tomatoMixed Flour Uthappams

Uthappams or ooththappam or Uthappa is a dosa-like dish made with a batter. Unlike a dosa, which is crisp and crepe-like, uthappam is a thick pancake, with toppings cooked right into the batter. Uttapam is traditionally made with different toppings such as mixed vegetables, tomatoes, onion/ shallots, chilies, cabbage, coconut etc. It is generally eaten with sambar or chutney.

Hi friends ! Instant uthappams always salvage the situation when nothing is planned for breakfast. Here is the most simple, easy and never failing instant uthappams recipe for you all.

Makes: 4 Uttapams

Prep time:5 minutes

Cooking time:10 minutes

Cuisine: Indian, South Indian

Category: Breakfast

Ingredients:

  • 1 cup Rice flour
  • 1/2 cup Maida /All purpose flour
  • 1/2 cup Suji rawa /Semolina
  • 1/2 cup curd /yogurt /Dahi, thick slightly sour, whisked
  • 2 medium size onions, very finely chopped
  • 2 medium size tomatoes, very finely chopped
  • 1/2 tsp baking soda
  • 1 Green chili paste
  • 2 tbsp Coriander/ Cilantro leaves, finely chopped
  • 1 tsp Cumin seeds
  • 2/3 tsp Salt/ or to taste
  • Oil,to cook uttapams

Method:

Step 1.

In a mixing bowl mix all purpose flour/ maida ,suji rava/semolina ,rice flour, salt , baking soda.

Step 2.

Add to step1 mix whisked curd / yogurt / Dahi and gradually add sufficient water to it and mix until lump free batter is formed.

Step 3.

The batter should be thick but of pouring consistency Keep this aside for 15 minutes.

Step 4.

Add green chili paste, cumin seeds and finely chopped coriander/Cilantro leaves, and mix it well.

Step 5.

Pour a ladle full of batter on a hot non stick tawa /gridle spread it in a circular motion on the tava lik we make a dosa taking care that the quantity of batter will be more than a dosa as the uthappam is thicker. top the uthappam with a handful of the onion, and tomatoes .

Step 6.

Pour 1 tbsp oil approx over and around the uttapam, cover it with a lid and cook for 1 -2 minutes on medium flame.

Step 7.

Turn / flip the uthapaam when cooked on one side. The onion, tomato side gets cooked flip it back this side also gets cooked and light golden brown in colour.

Step 8.

When the uthappams are crisp and cooked on both sides, serve hot with hot sambar and coconut chutney. Uthappams can also be served with coriander chutney .

Note:

  • These uthappams are best eaten hot because cold uthappams turn soggy.
  • when on high flame do not pour the batter on the hot non -stick tawa / gridle . Reduce the flame to low before starting to pour the batter for the next uthappam.
  • Always stir the batter before pouring for the next uthappam.
  • There are many instant variety dosas like Rawa doas, BesanDosa, Wheat flour Dosa and Oats Dosa to name a few.

Health Benefits:

Traditional Indian recipes are very tasty, quite nutritious, many are low in calories and fat if prepared at home. These days, the trend of eating out in restaurants has gone up. The food available there may not be as nutritious and low in fat and calories as that prepared at home. Also the quality of oil may also be open to discussion. It is not known if the restaurant cooks are using same oil repeatedly many times. Reusing oil for frying repeatedly will make the recipes unhealthy. It is therefore prudent to do home cooking and enjoy!

Nick’s kitchen medical Disclaimer:

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

Paniyaram/ spiced dumplings

Paniyaran 1

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

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

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

Preparation time: 5 minutes

Cook time : 10 minutes

Cuisine : Indian , South Indian

Course: Breakfast / healthy snack

 Serves:

Ingredients:

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

Method:

Step1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

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

Nick’s kitchen medical Disclaimer:

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

Moong Dosa /Pesarattu

Dosa MoongMoong Dosa /Pesarattu

Prep time: Soaking overnight

Cook time: 5-6 minutes

Course: Breakfast

Cuisine: Indian, Andhra Pradesh

Serves: 4

Makes: 6-8 Dosas

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

Ingredients:       

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

Method:

Step 1.

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

Step 2.

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

Step 3.

Add the rice flour to the batter and mix well.

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

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

Dosa, Dos and Don’ts for best results:

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

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

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

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

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

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

It’s Amazing for Skin:

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

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

Nick’s kitchen medical Disclaimer:

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

Oats Dosas

Oats Dosa 1

Oats Dosa

Hi friends ! Doasas are crispy savory pancakes/ crepes from South India is a staple food in its home region. In entire country too, Dosas are hugely popular. Instant dosas always come handy when nothing is preplanned for breakfast. There are many instant version dosas, my oats dosa recipe is easier to make than you think ! The good thing about these dosas is that they are thin and crisp and are delicious and healthy for you.For complete range of various breakfast options do check out my recipe menu.

VARITIES OF DOSAS: There are more than hundred different varieties of Dosas in India with a brilliant blend of taste, flavors, nutritional balance and seasonings. Oats dosas are special Dosas in this catagory and make healthy, nutritious breakfast or  great all time snacks! There are many instant version dosas, my Oats Dosa recipe is easier to make than you think !This recipe of Oats dosa is simple, easy,instant and gluten-free recipe. Once tasted, will definitely become hot favorite!

Ingredients:

  • 1 cup white oats, I used Quaker’s quick white oats
  • 1/2 cup rice flour
  • 1 carrot, finely grated
  • 1/2 cup yogurt , whisked well
  • 1 pinch asafetida
  • 1 tsp cumin seeds
  • 1 green chili, finely chopped
  • 2″ ginger piece,finely grated
  • 1 tsp salt / or salt to taste
  • 2 tbsp cilantro/ coriander, finely chopped
  • 1 1/2 cup water
  • 2 level tsp ENO fruit salt,Regular / 1 small pouch
  • 3 tbsp Olive oil

Method:

Step 1.

Make fine powder of oats in a grinder, keep aside.

Step 2.

In a mixing bowl take the powdered oats, rice flour, salt, asafetida, cumin seeds  and whisked yogurt, mix the ingredients well. Gradually add water as needed to make batter consistency of dosa/ pancake mix. Set aside for about ten minutes.

Step 3.

Add green chilies, finely chopped cilantro /coriander, grated carrots, add  ENO fruit salt mix it well, batter will become little frothy.

Step 4.

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

Step 5.

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

Step 6.

When the batter begins to dry a bit, gently pour one tsp of oil over and around it. Wait about 20 seconds, then flip the dosa using a spatula.

Step 7.

Press the dosa very gently with the spatula all around to ensure even cooking, when dosa is golden brown on both sides, fold it once with the help of spatula and slide it gently on a plate.

Step 8.

Repeat this process for the remaining dosas.

Step 9.

Serve oat dosa hot. The best accompaniments with the Oats Dosas are coriander/ coconut/ curry leaves or tomato chutney.

Note:

  • The key for the perfect and crisp lacy dosas lies in the consistency of batter, so please stick to the measurements provided in the recipe.
  • Mix the batter well before use.
  • The tawa / griddle used to prepare dosas, preferable should be flat an iron or non-stick tawas work best, use a properly heated tawa /griddle ( not cold , not too hot) for best results.
  • For the instant dosas pour the batter mixture onto the tawa / griddle and spread in a circular way evenly with the back of a ladle, about six-eight inches in diameter.
  • Dosas are best when eaten hot. Cold Dosas turn soggy and become slightly sticky.
  • For complete range of various chutney options do check out my recipe menu.
The Benefits of Eating Oatmeal Every Morning :
Whole Grain

Oatmeal is a whole grain, and eating whole grains can lower your risk for several diseases, including high blood pressure and type 2 diabetes. Oatmeal also contains lignans, a plant chemical that has been found to prevent heart disease. The food label on your package of oats should list one ingredient: whole grain oats. Avoid prepackaged oatmeal that may be high in both sodium and sugar and lower in beneficial fiber. The Dietary Guidelines for Americans 2010 recommends eating whole grains to reduce your risk of cardiovascular disease. In addition, whole grains such as oats are a source of iron, magnesium and B vitamins.

Lower Cholesterol

Eating oatmeal can lower your cholesterol, especially your LDL, or “bad” cholesterol. If you’ve been diagnosed with high cholesterol, consider adding oatmeal to your daily menu. MayoClinic.com even recommends oatmeal as one of the top five foods to eat to improve your cholesterol numbers.

Lower Weight

Oatmeal is a source of fiber. That means when you eat oats for breakfast, you’re going to feel full for a long time. Breakfast foods high in sugar and fat can make you feel full for a brief period, but then you’re hungry again. A breakfast smoothie, consisting of blended oats, fruit and ice, can satisfy your hunger easily until lunch.

Oatmeal Options

If you’ve tried oatmeal before and didn’t like it, reconsider. Combining fruit or nuts with your oats while they’re cooking adds more nutrients. Spices like cinnamon and nutmeg give great flavor to your oats. Limit any sugars and let the natural flavor of the fruits and spices take over. Blend your oats with different fruits into a healthy oatmeal smoothie. Because oatmeal is such a beneficial food, try to find a different way to eat it every day.

 

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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Baigan/Brinjal / Aubergines Stir fry

Brinjal Fry AndhranBrinjal / Aubergines Stir fry

Cooking With Brinjals / Aubergines /Eggplants:

Brinjals / Aubergines /Eggplant  is a vegetable that can be prepared in a variety of ways. It is excellent when grilled, stuffed, roasted, sautéed, puréed or served in soups or stews. It can also be used to make curries, stir-fries and kababs. Eggplants offer endless possibilities to try something different this year and in years to come. Brinjals / Aubergines /Eggplants offer endless possibilities to try something different now and in future too. Naturally low in calories, fat and sodium, Brinjals / Aubergines /Eggplant is also high in fiber and an excellent source of potassium, as well as folic acid, copper, vitamin B6, vitamin A, and magnesium.

Hi friends !

If you can’t remember the last time you ate Brinjals / Aubergines /Eggplant, this is the season for something new. As a gardener, be adventurous. Grow a new variety in your garden. As a chef, be creative. Try my new simple yet delicious recipe Brinjal / Aubergines Stir fry for your table.

Preparation Time : 5-6 minutes

Cooking time : 15-20 minutes

Cuisine: Indian, Andhra pradesh

Course: Main, Vegetables

Cooking Level : Easy

Servings : 4

 Ingredients:

500 gms. Long Brinjals, Cut into Vertically Long Pieces

1/4 tsp Turmeric

2/3 tsp Salt

For masala / Paruppu podi :

2 tsp Coriander powder

1/2 tsp Cumin Seeds

1/2 tsp Fenugreek Seeds

2 Red Chilies, whole

2 tsp black gram dal / udad dal

2 tsp Chana Dal/ bengal gram dal

3 tbsp Olive Oil or / any cooking oil of choice

Method:

Step 1.

Heat1/2 Tea Spoon of Oil in a pan and fry White Gram, Chana Dal, Coriander Seeds, Cumin Seeds, Fenugreek Seeds, Red Chilies. Transfer the mixture into a tissue paper for the oil to get absorbed.

Step 2.

Grind this mixture to powder and keep it aside for use later.

Step 3.

Add remaining oil in a fresh pan. Add cut long pieces of Brinjals / Aubergines /Eggplant to the hot oil and let it cook covered on low flame. Stirring it at a regular intervals.

Step 4.

After the Brinjals / Aubergines /Eggplant is half cooked add Turmeric and Salt.

Step 5.

After a few minutes add the masala /ground powder/ Paruppu podi .Cook for 5-6 minutes more, switch off the stove.

Step 6.

Serve hot with steamed rice or Indian breads of choice !

Some tips for cooking Brinjals / Aubergines /Eggplant for the new chefs :

Use good varieties that have been developed of Brinjals / Aubergines /Eggplant for good flavor.

The Brinjals / Aubergines /Eggplant’s flesh discolors fast after being cut so it should be used right away. If you want to cook little later cut Brinjals / Aubergines /Eggplant slices / pieces can be lightly sprinkled with lemon juice to help prevent browning. Also, slice eggplant with a stainless steel knife to avoid blackening.

Brinjals / Aubergines /Eggplant is more than 90% water, the larger fruits also tend to release water when cooked. We can reduce the excess moisture by marinating the slices or cubes of Brinjals / Aubergines /Eggplant with salt for 1-2 hours. Drain, rinse thoroughly to prevent excessive saltiness, and pat dry on a kitchen towel before using.

When deep-frying or pan-frying eggplant for the first time note that it absorbs high level of oil. To avoid excessive absorption of oil by the Brinjals / Aubergines /Eggplant prior to frying, the pieces / slices can be coated with bread crumbs or a flour.

Health benefits of Brinjals / Aubergines /Eggplant :

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

Heart health

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

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

Blood cholesterol

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

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

Cancer

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

Cognitive function

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

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

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

 Nick’s kitchen medical Disclaimer:

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

 

Raw Papaya curry

Raw papaya curyRaw Papaya curry

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

Raw Papaya curry

Ingredients:

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

For Seasoning:

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

 For the marinade:

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

Method:

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

Step 2.

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

Step 3.

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

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

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

Step 6.

Serve hot with steamed rice or chapattis.

Health Benefits from Green Papaya:

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

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

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

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

Tomato Chutney

Andhra DosaAndhra Tomato Chutney withPoha dosa / Attukula Attu .

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

Nutritional Value of Tomatoes

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

Prep time: 2 minutes

Cook time: 5 minutes

Serves: 4

Cuisine : Indian, Andhra Pradesh

Course: Chutney and Dips

Level : Easy

Ingredient:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Health Benefits of Tomatoes:

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

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

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

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

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

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Poha dosa or attukula Attu

Andhra Dosa Poha dosa or attukula Attu

Hi friends ! this Dosa recipe is an Andhra Pradesh specialty and is known as Attukula Attu or Poha Dosa. It is an amazingly soft, spongy, porous dosa. Is fluffy inside and crisp on the edges and makes a delicious week end breakfast. It can be served with tomato chutney and sambar like any other South Indian dosa.

Prep time : Soaking over night + 15 minutes

Cook time : 30 minutes

Cuisine : Indian , Andhra Pradesh

Course : Breakfast

Serves: 12 dosas

Ingredients :

  • 2 cups rice sona masoori (variety of rice) gives good results
  • 1/2 cup poha/ Flattened rice /also called beaten rice
  • 1 1/2 cup sour curd whisked with 1 1/2 cups water
  • 1/2 tsp Fenugreek seeds
  • ¼ tsp baking soda
  • 2/3 tsp salt
  • oil for frying the dosa

Method:

Step 1.

wash the rice and poha / Flattened rice /beaten rice in a bowl. Soak the rice, Fenugreek seeds and poha in the buttermilk mixture over night.

Step 2.

Grind to a smooth batter along with the soaked in buttermilk. Add soda ,salt and mix well. Keep aside for 1/2 an hour.

Step 3.

Heat a non stick tava or griddle take a ladle of batter and spread the batter and make a ¼ inch thick dosa.

Step 4.

Drizzle oil on the dosa and around the edges. Cover the dosa with a lid and cook on medium flame for 1-2 minutes till the base is cooked and crisp and the top is soft and spongy. Flip and cook the other side.

Step 5.

Serve poha dosa hot with Tomato /coconut chutney and pumpkin sambar.

 

Andhra Pradesh cuisine is a cuisine of South India native to the Telugu people from the states of Andhra Pradesh and Telangana. It is also the cuisine of the Telugu-speaking population of Karnataka and Tamil Nadu with slight variations due to local influences. Generally known for its tangy, hot and spicy taste, the cooking is very diverse due to the vast spread of the people and varied topological regions.

All three regions — Coastal Andhra, Rayalaseema and Telangana — have distinctive cuisines, where in semi-arid Telangana state region millet-based breads (roti) is predominant staple food, while rice is predominant in irrigated Andhra and Rayalaseema regions and ragi is popular in Rayalaseema regions which is predominantly semi-arid. Many of the curries (known as koora), snacks and sweets vary in the method of preparation and differ in name, too.

The state is the leading producer of red chili, rice and millets in India influences the liberal use of spices — making the food one of the richest and spiciest in the world. Vegetarian as well as meat and seafood (coastal areas) feature prominently on the menus. Dal (lentils), tomato and tamarind are largely used for cooking curries. Spicy and hot varieties of pickles form an important part of Telugu cuisine.

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

Nick’s kitchen medical Disclaimer:

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

 

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Raw Banana curry

 

Raw bananana curry

Raw Banana curry

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

Cuisine : Indian, south Indian

Course: Main, vegetarian

Level : Easy

Serves : 8

Ingredients:

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

For Seasoning:

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

 For the marinade:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

Serve hot .

Why You Should Eat Green Bananas

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

Health Benefits of Green Bananas:

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

Eat Green Bananas and Reap the Benefits of Resistant Starch

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

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

Another Reason to Eat Green Bananas

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

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

Other Health Benefits of Green Bananas

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

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

Nick’s kitchen medical Disclaimer:

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

Butter murukkus

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.

Mixed Vegetable fry

Mixed vegetable fryMixed vegetable

Mixed Vegetable fry

Hi friends! In Tamilnadu mixed vegetables with any vegetable are stir fried, served as a side dish for lunch or dinner with rice, dal and some curry. The vegetables that are used in this recipe are finely chopped, cooked and tossed with fresh grated coconut.

Ingredients:

  • 1/2 cup green peas
  • 1/2 cup carrots, cut into tiny cubes
  • 1/2 cup French beans, finely chopped
  • 1 medium size potato, washed, peeled and cut into tiny cubes
  • 1 medium size Onion ,finely chopped
  • 1/2 tsp red chili powder
  • 3 tbsp Coconut , finely grated
  • 1/2 tsp Salt / or salt to taste

For seasoning

  • 1 tbsp Oil
  • 1/2 sp Mustard seeds
  • 1 tsp Split black gram /Urad dal
  • 1 red chili , Whole
  • 1 sprig Curry leaves
  • 1/4 tsp Asafetida

Method :

Step 1.

In a wok / kadahi / pan heat oil and add the mustard seeds. When the mustard starts crackling add asafetida, curry leaves and the dry red chili, split black gram dal.

Step 2.

Add onions to the step 1 seasoning. Sauté the onions and for a minute or till the onions are translucent.

Step 3.

Add the chopped beans, shelled peas, cubed carrots, and cubed carrots and salt. Cook the mixed vegetable covered till potatoes are soft and well cooked.

Step 4.

Finally add the fresh grated coconut, mix well with the cooked vegetable and switch off.

Step 5.

Mixed vegetable is tasty, nutritious as a side dish with boiled rice or pilafs.

The Health Benefits of Frozen Mixed Vegetables:

Frozen mixed vegetables provide convenience and nutrition.

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.

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.

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.

Preparation Tips

Combine mixed frozen 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 canned tomatoes. Alternatively, use them in a salad.

Ref. http://healthyeating.sfgate.com/health-benefits-frozen-mixed-vegetables-4299.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.

 

Appam Dahi Vadas

Appam dahi Vadas 2Khara appam 3

Appam Dahi Vadas

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

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

Course: Appetizer

Cuisine: Indian

Category: Vegetarian

Serves : 6- 8

 Ingredients:

 For Appams

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

For the Dahi / curd / Yogurt

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.                                         

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

Step 6.

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

Step 7.

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

Step 8.

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

Step 9.

Garnished with finely chopped coriander leaves and serve cold.

Health benefits of Lentils/ Dals:

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

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

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

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

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

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

Health benefits Curd:

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

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Rava Laddoos

Rava laddus

 Semolina Laddus

Hi friends!A beginner’s recipe that doesn’t need any expertise.

Prep Time: 5 minutes

Cook time: 20 minutes

 Makes: 15 Laddus

Recipe Cuisine: South Indian

Recipe Category: Snacks, Mithai

Ingredients:

  • 1 cup Rava / Sooji /fine Semolina
  • ½ cup Coconut , desiccated
  • 3/4 cup sugar, Powdered
  • 1/2 cup Warm milk
  • 1/4 cup cashew nuts, crushed in to smaller pieces
  • 1/4 cup Raisins
  • 1/4 cup pistachios
  • 6 Green cardamoms, peeled and powdered
  • 1/4 tsp saffron
  • 2 tbsp Ghee

Method:

Step 1.

Heat a kadhai / wok / or heavy bottom pan and dry roast the semolina for five -seven minutes on a low flame.

Step 2.

Add the desiccated coconut , mix well and fry for 7-8 minutes more. Take out the lightly roasted mixture in a bowl.

Step 3.

Heat one tbsp ghee in the same pan, add the cashew nuts and pistachios flakes fry till they turn light golden brown, add raisins fry for a minute .Remove and keep the fried fruit aside.

Step 4.

Heat remaining ghee in a kadhai / wok / or heavy bottom pan and fry the roasted rava/ sooji / semolina coconut mixture for 7-8 minutes on medium -low flame.

Step 5.

Boil 1/2 cup of milk in a pan add saffron, cardamom powder and sugar. Reduce the heat to low flame till the sugar gets dissolved completely switch off the stove.

Step 6.

Add milk, sugar, saffron and cardamom mix to the fried rava / sooji / semolina coconut mixture. Stir it well add the fried dry fruit. Mix it well and switch off the stove. Cool it for ten -fifteen minutes. Take equal portion of the mixture and shape it in to laddus . You will get fifteen laddus.

Note:

  • If you prefer a less sweeter version, add 2/3 cups of sugar instead of 1 cup.You can keep the laddus at room temperature for 3-4 days and in the refrigerator for a week.
  • I love semolina porridge. The comforting texture and taste, and the fact that it is light on the stomach, have made it one of my favorite foods to enjoy on a chilly night. Browsing through some health information on this wonder grain, I realized it has some stunning health benefits, too!

    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.

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Almond/Badam Halwa

Badam Halwa

Badam / Almond Halwa

Halva (halawa, alva, haleweh, halava, helava, helva, halwa, halua, aluva, chalva) refers to many types of dense, sweet confections, served across the Middle East, South Asia, Central Asia, West Asia, North Africa, the Horn of Africa, the Balkans, Central Europe, Eastern Europe, Malta and the Jewish world.

Hi Friends! Badam Halwa is very easy to prepare and a healthy, delicious dessert . It does take little more time to make a good Badam Halwa!  the result is well worth the effort.

Prep Time: Soak Almonds overnight

Cook Time: 30 minutes

Serves: 6-8

Cuisine: South Indian

Ingredients:

  • 400gms whole almonds
  • 2 cups milk
  • 6 tbsp ghee / clarified butter
  • 400 gms granulated sugar
  • 1/2 tsp saffron strands
  • 6 Green cardamoms, powdered

Method:         

Step 1.

Soak the almonds in a bowl , leave them to soak for overnight. Remove skin from the almonds.

Step 2.

Put the almonds into a blender and add the milk blend the mixture to form a coarse paste .

Step 3.

Take a Kadahi / wok / or a deep, heavy-bottomed pan on medium heat add 4 tbsp of ghee to it. When the ghee melts, add the almond-milk mixture to it mix well.

Step 4.

Add sugar to the mixture and stir to mix well. Add the saffron strands and mix well. Cook the mixture on medium heat, stirring constantly .

Step 5.

As the liquid in the mixture begins to dry up, keep stirring constantly. Add the remaining ghee and stir well.

Step 6.

Keep cooking the mixture until most of the moisture in it dries up. When mixture starts leaving the sides of the Kadahi / wok / pan and the ghee starts to separate from it and halwa no longer sticks to the pan, Badam halwa is ready.

Step 7.

Switch off the stove and remove the Badam halwa onto a bowl to cool. Serve at room temperature .

Note: To store Badam halwa:

Halva can be kept at room temperature with little risk of spoilage. However, during hot summer months, it is better kept refrigerated, as it can turn runny after several days.If you cut the halwa into medium size squares, place a sheet of butter paper between the layers of stacked pieces to prevent them from sticking. Refrigerate  it in an airtight container .

The term halva (Arabic: حلاوةḥalāwah / حلوى ḥalwá Urdu: حلوہ ‎), meaning “desserts” or “sweet”, is used to describe two types of desserts:

  • Flour-based – This type of halva is slightly gelatinous and made from grain flour, typically semolina. The primary ingredients are clarified butter, flour, and sugar.
  • Nut-butter-based – This type of halva is crumbly and usually made from tahini (sesame paste) or other nut butters, such as sunflower seed butter. The primary ingredients are nut butter and sugar.

Halva may also be based on numerous other ingredients, including sunflower seeds, various nuts, beans, lentils, and vegetables such as carrots, pumpkins, yams and squashes.

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

Benefits of Soaked Almonds for Health:

Almonds nutrition may not be common knowledge but almonds are considered by nutritionists, to be the healthiest, most nutritious nuts of all. Almond is considered a ‘superfood’ due to the presence of high amount of nutrients in it. It is the most nourishing nut available in the market and contains a wide range of vital elements like soluble and insoluble fiber, protein, omega-3 fatty acid, omega-6 fatty acid, vitamin E, potassium, zinc, calcium, magnesium, and so on. According to nutritionists, these seeds should be soaked in water overnight prior to consuming. It eliminates the toxic materials present in its coating, decomposes its gluten content and releases Phytic acid so that we can get the most out of the nuts. In this article, we are talking about how almonds soaked in water can benefit your health, skin and hair.

Health benefits of soaked almonds are almost unlimited. Here, we have put together some of the most important medicinal values of this ‘wonder food’:

  1. Soaked almonds can make your food digestion smoother and faster by facilitating the entire digestive procedure. The external layer of the nut contains certain enzyme inhibitor which, when steeped in water, is released due to the presence of moisture. It activates the seeds, makes them easily digestible and allows people to get the maximum nutrition. Soaked almonds also release the lipid-breaking enzyme ‘lipase’, which works on the fat present in the food and aids in your digestion.
  2. These are extremely beneficial for pregnant women. As moisture increases the availability of nutrients present in the nuts, they provide ultimate nourishment and energy to both the would-be-mother as well as the fetus. Furthermore, the folic acid content of almonds makes the delivery of baby trouble-free and helps the newborn stay away from any sort of birth-defect.
  3. Scientists have proved that the intake of 4 to 6 soaked almonds a day can serve the purpose of a brain tonic and boost the functionality of the Central Nervous System (CNS) to a great extent. Being full of essential fats, these can sharpen the memory and improve the intelligence of growing kids significantly.
  4. Almonds immersed in water can reduce your cholesterol levels to a great extent. Basically, they are loaded with Monounsaturated Fatty Acids (MUFA), which lower the amount of Low Density Lipoprotein (LDL) or ‘bad cholesterol’ in your bloodstream. The Vitamin E content of the nuts is also helpful in fighting against LDL and raising the level of High Density Lipoprotein (HDL) in the body.
  5. By keeping your cholesterol levels under control with soaked almonds, you can maintain the heart health. They are good source of protein, potassium and magnesium, which are necessary for a healthy cardiovascular system. Apart from these, almonds are full of vitamin E which, being an antioxidant vitamin, combats several fatal heart diseases.
  6. Acute hypertension can also be treated by soaked almonds. The low sodium and high potassium content of the nuts can prevent your blood pressure from escalating. In addition, magnesium and folic acid present in the seeds are helpful in lowering the chances of artery congestion.
  7. Soaked almonds are a wonderful natural remedy for healing diabetes mellitus. They help to keep your blood sugar level under control and stay away from the daises.
  8. There are very few chemical or organic compounds that can promote weight loss like soaked almonds. Being loaded with monounsaturated fat, they satisfy your craving for food and help you shed off additional body weight.
  9. Those who suffer from chronic constipation can also get benefitted by consuming soaked almonds. The nut is full of insoluble fibers, which increase the amount of roughage in your body and help you get rid of the problem.

Benefits of Soaked Almonds for Skin:

Regular consumption and proper external application of soaked almonds can do wonder for your skin. Find below some of their great beauty benefits:

  1. Soaked almonds can be mashed and applied to the skin as a natural moisturizer. If your skin is dry, you can mix some whipped cream with the almonds and use the mask every day. It would nourish your skin and hydrate it sufficiently. As a result, you will get soft, supple and smooth skin.
  2. If you want to improve your skin tone and get back your lost glow, soaked almonds can help you a lot. It repairs the damaged skin tissues internally and accelerates the formation of new cells. Hence, the tone and texture of your skin are enhanced considerably.
  3. Ageing can easily be prevented with soaked almonds. Vitamin E and other antioxidants present in these nuts can eliminate harmful free radicals from your body. As a result, the ageing process gets delayed and you remain younger-looking for a longer period.
  4. Paste of soaked almonds can be used as a natural scrub for face as well as rest of the body. You can add milk, lemon or honey to it and prepare different packs. These are very effective in exfoliation of your skin and giving you a fresh, new look.
  5. Soaked almond paste can also be used to treat skin inflammation. Be it rashes or chapped skin, the soothing property of the seeds give you relief from itching and irritation quickly.

Possible benefits of Soaked Almonds for Hair

Soaked almonds are not only beneficial for your health or skin. If used in the right manner, it can give us long and smooth tresses too. Following are the hair benefits of this magical object:

  1. Soak a few almonds in water overnight, mash it in the next morning and finally, prepare a hair mask by mixing a fair amount of olive oil with it. Apply it on your scalp and hair every day. It is a wonderful natural conditioner that can give you smooth and healthy hair.
  2. As mentioned earlier, almonds are highly nutritive. Therefore, eating soaked almonds or using its paste on the scalp can nourish your hair and make it stronger. It also repairs severe hair damage, reduces frequent hair fall and helps in the growth of new hair follicles.
  3. Soaked almonds also add shine and luster to your tresses. They work directly on the roots of hair.

So, include soaked almonds in your morning diet. Be beautiful! Don’t forget to leave us a comment.

Ref. http://www.stylecraze.com/articles/benefits-of-soaked-almonds-for-skin-hair-and-health/#

Nick’s kitchen medical Disclaimer:

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

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Neer Dosa

 

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

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

Prep time: 15 min

Cook time: 20 min

Makes: 10

Cuisine: Indian, South Indian, konkan

Ingredients

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

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

Note:

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

 

 

 

Vegetable Stew

Vege Stew Kerala

Vegetable Stew

Hi friends! India’s cultural diversity is perhaps most authentically reflected in its cuisine. The country’s multi-state population results in a striking compilation of culinary styles. Among the intriguingly-termed dishes that comprise dozens of local menus are vegetable stew and appams from Kerala (a stew of carrots, local green peas,potatoes and spices).

Preparation time: 10 minutes

Cooking time: 30 minutes

 Recipe type: Side dish

Cuisine: South India, Kerala

Serves: 3-4

Ingredients:

  • 1/2 cup carrot, peeled cut into tiny cubed
  • 1/2 cup potato, peeled and cubed
  • 1/2 cup fresh green peas
  • 1 cup onion, thinly sliced
  • 12 garlic cloves, mashed into a paste
  • 2 tsp ginger, finely grated
  • 1 tb-spoon corn flour
  • 2 tbsp poppy seeds/ khuskhus
  • 12 cashew nuts
  • 3 green chilie paste
  • 1/4 tsp cinnamon powder/1″ piece of cinnamon
  • 3 cloves, powdered
  • 1/2 tsp black pepper powder
  • 6 green cardamoms, powdered
  • 2 cups thin coconut milk or water * check notes for making coconut milk
  • 1 cup thick coconut milk
  • 2 sprigs of curry leaves/kadi patta
  • 1/2 tsp red chili powder
  • 3 tbsp coconut oil
  • 1 tsp salt or / salt as per taste

Method:

Step 1.

In a pressure cooker, add all the chopped vegetables, 1/4 cup water and 1/2 tsp of salt. Switch off the heat as soon as full pressure is formed. Let the cooker cool to room temperature. Open the lid and take out the steamed vegetables in a bowl. Keep the steamed vegetables aside.

Step 2. 

In a pan heat coconut oil add the curry leaves, cinnamon powder, clove powder, cardamom powder and black pepper powder, red chili powder fry for few seconds, till fragrant.

Step 3. 

Add the onions Sauté till the onions become translucent add ginger, garlic, saute for2-3 minutes.

Step 4.

In a dry grinder take poppy seeds/khuskhus,cashew nuts. Grind to a fine powder. Add this powder to the fried masalas , add the steamed vegetables as well.

Step 5.

In the thin coconut milk or water add corn flour mix well add to the vegetables, cover the pan and cook the vegetables in coconut milk for 2-3 minutes.Add the thick coconut milk. stir well and simmer for just  a minute.

Step 6.

Serve kerala vegetable stew hot with appams, neer dosa or boiled rice or Malabar parathas.

Note: Coconut milk can be prepared at home from fresh coconut.

Ingredients:

  • 3 cups grated fresh coconut
  • 4 cups water

Method:

Step 1.

Put the grated coconut in the blender jar add 2 cups of water and blend till the coconut is ground well.

Step 2.

Strain in a muslin cloth/ or a fine sieve and collect the extract in a bowl , this is the thick coconut milk.

Step 3.

The coconut residue is put back into the blender with 1 cup of water and blended again.

Step 4.

Strain and collect the second extract from it in another bowl. This is the thin coconut milk .

Step 5.

Put back the coconut residue again in the blender add 1 cup of water and blend again and it will be thinner third extract, thinnest coconut milk .

Step 6.

Strain for the third time and collect the third coconut milk in the bowl . So the fresh coconut milk is ready. Coconut milk can be refrigerated and used.

Nutritional Value of Vegetables

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

Nei Appams/Sweet Appams

 

Nei Appam 1st stage                                      Nei appams

Neyyappam Appams / Sweet

Appams/Unniyappam 2nd Recipe (  with Variation)

Hi friends!Unniyappam-Neyyappam is the traditional recipe and popular snack of keralites. Both Neyyappam and Unni appam is often used as a ritual offering in temples in Kerala ,South India.Unni in malayalam means small, Ney means ghee/clarified butter and Appam means small rice cake.

Prep time: 5 minutes

Cook time: 15 minutes

Makes: 15

Recipe Cuisine: South Indian/ Kerala delicacies

Recipe Category: Snacks

Ingredients:

  • 1 cup Wheat flour
  • 1/4 cup Rice flour
  • 1/2 cup milk
  • 1/4 tsp of Baking soda
  • 1/2 cup Jaggery, grated
  • 4 tbsp Fresh grated coconut, Optional
  • 4 Cardamoms, powdered
  • 1 banana, Ripe and mashed
  • 1 /4 tsp Salt
  • 1 tbsp Pure Ghee/clarified butter

Method:

Step 1.

In a bowl take wheat flour, mashed bananas,rice flour, cardamom powder, grated coconut, baking soda and mix well .

Step 2.

In a pan heat water add jaggery, heat till all the jaggery dissolves.

Step 3.

Mix the jaggery syrup to the flour gradually, stirring and mixing all the ingredients well.

Step 4.

Add slowly milk to  the mix  to have a thick batter.

Step 5.

Keep the batter aside for half an hour.

Step 6.

Heat the appam pan and put a drop of oil into each indent of the mould . Now add the required amount of batter into the mould indents to make them 2/3 full.

Step 7.

Cook for 4-5 minutes on low flame .When it gets cooked (golden brown) on one side, using a skewer or a knife flip over gently  (each appam )and let the other side also cook for 2-3 minutes.Make sure appams are fully cooked. Serve hot.

Note:

Add jaggery according to your sweet taste. Add little amount of more to the batter and mix well.

Nick’s kitchen medical Disclaimer:

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

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Nei Appam/Neyyappam-1

Nei appams while cooking  Nei appams

Nei Appam/Neyyappam

Hi friends! Nei Appam or neyyappam as its called is made in all South Indian households on festivals as a neivedhyam / prasadaam. To make it healthier in this recipe it is made using appam moulds.

Ingredients:

  • 2 cups Wheat Flour
  • 1/2 cups-Jaggery, dissolved in one cup water
  • 2 Bananas, mashed well
  • 2 tsp Rava / semolina
  • 6 green cardamoms, powdered
  • 2 tsp dry ginger powder
  • 1/2 cup milk
  • 1/4 tsp baking soda
  • Oil for lining the mould indents

Method:

Step 1.

In a bowl take wheat flour, mashed bananas, rava, cardamom powder, ginger powder, baking soda and mix well .

Step 2.

In a pan heat water add jaggery, heat till all the jaggery dissolves.

Step 3.

Mix the jaggery syrup to the flour gradually, stirring and mixing all the ingredients well.

Step 4.

Add slowly milk to  the mix  to have a thick batter.

Step 5.

Keep the batter aside for half an hour.

Step 6.

Heat the appam pan and put oil into each mould . Now add the required amount of batter into the moulds. When it gets cooked (golden brown), turn other side and make sure appams are fully cooked. Serve hot wheat appams.

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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Tomato Rice

Tomato Rice

Tomato Rice

It is easy and quick to put together recipe. The only precaution to be taken is that tomato gravy should be sufficient for the amount of rice.

Preparation Time: 10 minutes
Cooking Time: 15 minutes

Cuisine: South Indian

Serves: 2

Ingredients:

3 cups cooked rice/boiled white rice

4 medium size tomatoes, puree it in the blender
1/2 tsp turmeric powder
1 tsp salt or / Salt to taste
1 tbsp cooking oil
1 tsp sambar masala (Optional)
1 tsp mustard seeds
2 tbsp raw peanuts
1 sprig curry leaves / kadi patta
2 medium size onions, finely chopped

For The Masala Powder
2 tsp oil
1 tsp urad dal /split black lentils
1 tbsp chana dal / bengal gram dal
1/4 tsp fenugreek seeds
2 tsp coriander powder
1 red chili, whole
1 tbsp grated coconut
1/4 tsp asafetida/heeng
Method :

For the masala powder

Step 1.

In a pan heat the oil in a pan, add the chana dal, urad dal, saute for half a minute. Add fenugreek seeds and coriander seeds and sauté on a medium flame for a minute.

Step 2.

Add asafetida powder fry for few seconds, and cook on a slow flame for one minutes stirring continuously. Switch off the stove. Allow the mixture to cool to room temperature.

Step 3.

When cool, grind to a fine powder. Keep aside.

Method:

Step 1.

In a pan take the tomato pulp, turmeric powder and salt, mix and cook on a medium flame for three to four minutes, stirring at regular inter wells.

Step 2.

Add the prepared masala powder to the tomato pulp, mix and cook on a medium flame for a minute. Switch off the stove , Keep the tomato paste aside.

Step 3.

In a deep pan heat the oil and add the mustard seeds. When the seeds start crackling, add the curry leaves and peanuts, sauté on a low flame for few minutes or till the peanuts turn light golden brown in colour.

Step 4.

Add the onions, mix well and sauté on a medium flame for another couple of minutes, stirring continuously. Add the tomato paste and 1/4 cup of water, mix well and cook on a medium flame for two minutes.

Step 5.

Fold in the rice ,salt in to the tomato paste and mix gently cook on a medium flame for another few minutes, stirring occasionally.

Step 6.

Serve hot. Coconut raita / pachadi and papadams make very good accompaniments to tomato rice.

 

Idlis

IdliesIdlis
Idlis and dosas fall in the fermented food category. The urad dal & fenugreek seeds South Indian cuisine is almost synonymous with idli! idli is not only easy to make but also extremely healthy and easy to digest. In fact, when stranded on a highway with nothing to eat, people wouldn’t hesitate to walk into a roadside hotel and buy a few idlis, as it is steamed, and therefore quite safe to eat anywhere!

Soaking time:  over night

Preparation Time: 15 minutes

Fermenting time:  Over night

Cooking Time: 12 minutes per batch

Makes: 16 idlis in one batch

Cuisine: India, South India

Course: Breakfast

Ingredients:

  • 3 cups par-boiled rice (ukda chawal)
  • 1 cup urad dal husked /split black gram husked
  • 1 tsp fenugreek (methi) seeds
  • 2/3 tsp or / salt to taste
  • oil for greasing
  • coconut chutney for serving with Idlis
  • sambar for serving with Idlis

Method :

Step 1.

Wash and soak the urad dal with fenugreek seeds and rice separately in sufficient water overnight.

Step 2.

Drain and blend the urad dal and fenugreek seeds in a mixer, adding water slowly as required,till smooth and frothy . Remove it in a big mixing bowl and keep aside.

Step 3.

Drain and blend the rice in the mixer till smooth. Remove and keep aside.

Step 4.

Combine the urad dal and rice paste together in the mixing bowl . Cover and keep aside to ferment overnight.

Step 5.

After the batter is fermented, add salt to the batter and mix well.

Step 6.

Take the Idli mould, fitting in your pressure cooker, ( in five liter capacity pressure cooker, we have an Idli mould for making sixteen Idlis in one batch) . Grease the moulds with oil.

Step 7.

Put spoonfuls of the batter into greased idli moulds. When the mould is filled with batter, place it in the pressure cooker with 3 cups of water.

Step 8.

After closing the pressure cooker lid, place the cooker on a medium high flame, (without the weight) when steam starts coming out , note the time and cook for 12 minutes. Switch off the stove.

Step 9.

Keep it standing for five minutes. Open the lid and carefully take out the Idli mould from the pressure cooker. Let it cool for 7-8 minutes.

Step 10.

After the Idli mould is outside for five minutes, remove the idlies one by one from the moulds with the tip of kitchen knife in to a serving bowl.

Step 11.

Repeat the process with the remaining batter to make more idlis.

Step 12.

Serve hot with coconut chutney and sambar.

 

 

Pumpkin Sambar

Samber

Hi friends! Sambar is a very delicious and popular dish from South India. It is served with steamed rice or with idli, dosa. Sambar is served with rice as the main course in everyday South Indian meals. Sambar can be made with pumpkin or only onions or a wide variety of vegetables .

Prep time : 20 minutes
Cook time : 20 minutes
Serves: 5-6

Ingredients:

  • 1 cup Tur/Toor dal
  • 2 medium size Onions, finely chopped
  • 2 drumsticks, dressed and cut into two inch pieces
  • 100 gms yellow Pumpkin, cut into medium size cubes
  • 3 medium size Tomatoes, finely chopped
  •  25 gms Tamarind, or small lemon sized ball of Tamarind
  • 1/4 tsp Asafoetida / Hing
  • 3 tbp Sambar powder( I used MTR Sambar powder)
  • 4 cups Water
  • 1 1/2 tsp Salt or / salt to taste
  • 1 tbsp Oil

For the tempering

  • 1 tsp Mustard seeds
  • 1/2 tsp Asafetida / Hing
  • 1/2 tsp Fenugreek seeds
  • 2 Red Chilies
  • 2 sprigs Curry leaves

Method:

Step 1.

Clean and wash tur/toor dal very well. Pressure cook tur dal with 500 ml of water and a pinch of asafoetida and salt. When the pressure is formed, reduce the heat to low flame and cook for twenty minutes. Switch off the stove. When the pressure subsides open the cooker, put the cooked dal in a large bowl and keep aside.

Step 2.

Soak tamarind in hot water for 10-15 minutes and take out the extract, 1 1/2 cups of tamarind juice. Strain and discard the pulp.

Step 3.

Heat oil in a pressure cooker, add mustard seeds. When mustard seeds start spluttering, add fenugreek seeds. Sauté for few seconds till slight colour change (don’t let it turn dark brown) and add curry leaves. Fry for a second and add onions.

Step 4.

On medium flame, sauté the onions until they are translucent. Add tomatoes, drumsticks and pumpkin cubes. Fry these for two  to three minutes on high flame. Then add sambar powder, tamarind juice and salt. Let it come to a boil. Reduce heat add the previously cooked tur dal.

Step 5.

Add two cups of water and close the pressure cooker lid. Pressure cook on high flame until the pressure is formed, and then switch off the stove.

Step 6.

When the pressure subsides open the cooker. Check the consistency of the sambar, it should not be too thick nor too thin. Adjust the quantity of water accordingly. If too thin, cook till it thickens, then switch the stove off.

Step 8.

Serve with hot steamed rice idli, dosas.

Note : If the sambar is to be served with idli and/or dosa, it should be thin consistency. If it is to be served with rice, it should be a little thick consistency. The taste of the sambar varies according to the sambar powder used.

Health benefits of Pumpkin:

  • It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol
  • it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.
  • Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes.It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.
  • It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from “age-related macular disease” (ARMD) in the elderly.
  • The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.It is also rich source of minerals like copper, calcium, potassium and phosphorus.

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

Toor dal is also sometimes referred to as lentils or split pigeon peas. This traditional Indian dish is often served with rich spices over rice, and is a staple in many Indian restaurants and households. Toor dal is a member of the legume family, and this meal is not only delicious, it also has a number of health benefits.

Folic Acid

Toor dal contains folic acid. Getting adequate amounts of folic acid in your diet can help to reduce specific brain and spinal cord birth defects by more than 70 percent, according to the New York State Department of Health.

Protein and Vegetables

 This is because legumes such as toor dal are an excellent source of nutrients and plant protein, and they also contain dietary fiber. In essence, legumes are nutritionally similar to poultry, meat and fish, though they represent a low-fat and low-cholesterol alternative. Legumes such as toor dal provide essential nutrients, fiber and protein for vegetarians as well as those who wish to merely limit their meat consumption.

Carbohydrates

Toor dal is also an excellent source of carbohydrates, which your body needs for energy.

Fiber

Legumes such as toor dal are a healthy source of dietary fiber, which can help to prevent constipation and promote regularity. A diet that includes healthy dietary fiber can also reduce your risk of chronic diseases.

Ref. http://www.livestrong.com/article/549835-what-are-the-health-benefits-of-toor-dal/

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

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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Chickpeas and Beans Sundal

 

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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Curry Leaves Chutney

 Curry Leaves Chutney 3 curry leaves Chutney Curry patta

Hi friends! Chutney (also chatney or chatni) is a family of condiments associated with South Asian cuisine made from a highly variable mixture of spices, vegetables, or fruit.As with other condiments such as relish or mustard, chutneys are based on a wide range of recipes and preparation methods, they vary widely by geography, they can range from a wet to dry or coarse to fine and they can be combined with a wide variety of foods or used for dipping.The word “chutney” derives from the Sanskrit word caṭnī, meaning to lick.

 

Prep time: 10 minutes

Recipe type: Chutney

Cuisine: south Indian

Main Ingredients:

  • 1 cups fresh Curry leaves
  • 1/2 cup roasted chana dal / bengal gram dal
  • 1 medium size Onion, finely chopped
  • 3 green chilies, chopped
  • 1/2 tsp salt / or as required
  • 1/4 cup water

Instructions:

Step 1.

Put finely chopped onions, roasted chana dal , Curry leaves , green chillies, salt, in a grinder and blend the ingredients to a smooth chutney. Remove the chutney into a bowl from the grinder jar.

Step 2.

Serve the curry eaves chutney with idlies, dosas,Chana dal vada or uttapams etc.

Note: Refrigerate for one or two days and use as required

Health benefits of curry leaves:

Kadi patta or curry leaves is a staple in Indian dishes.

Commonly used as seasoning, this leaf adds a special flavour to every dish. But there is more to the humble curry leaf than simply flavour. Packed with carbohydrates, fiber, calcium, phosphorous, irons and vitamins like vitamin C, vitamin A, vitamin B, vitamin E, curry leaves help your heart function better, fights infections and can enliven your hair and skin with vitality. Here are few healthbenefits of kadi patta.

Helps keep anaemia at bay
Curry leaves are a rich source of iron and folic acid. Folic acid is mainly responsible for carrying and helping the body absorb iron, and since kadi patta is a rich source of both the compounds it is your one-stop natural remedy to beat anaemia.

Fights diabetes
Not only does kadi patta help lower the blood sugar levels, but also keeps in check for a few days after the administration of curry leaves. Curry leaves help your blood sugar levels by affecting the insulin activity of the body and reduces ones blood sugar levels. Also the type and amount of fiber contained within the leaves play a significant role in lowering blood sugar levels. So, if you suffer from diabetes, kadi patta is the best natural method to keeping your blood sugar levels in check.

Improves digestion
Curry leaves is known to help improve digestion and alter the way your body absorbs fat, thereby helping you lose weight. Since weight gain is one of the leading causes of diabetes, kadi patta treats the problem right at the root.
Lowers cholesterol
Many research shows that curry leaves have properties that can help in lowering one’s blood cholesterol levels. Packed with antioxidants, curry leaves prevent the oxidation of cholesterol that forms LDL cholesterol (bad cholesterol). This in turn helps in increasing the amount of good cholesterol (HDL) and protects your body from conditions like heart disease and atherosclerosis.
Prevents greying of hair
Kadi patta has always been known to help in preventing greying of the hair. It is also very effective in treating damaged hair, adding bounce to limp hair, strengthening the shaft of thin hair, hair fall and treats dandruff. The best part about this benefit is that you can either choose to eat the curry leaves to help with your hair woes or apply it to your scalp as a remedy.

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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Lemon Rice

Lemon Rice

Prep Time: Under 10 minutes

Cook Time: 6-8 minutes

Serves: 2 people

Ingredients:

  • 4 cups rice, boiled/or leftovers
  • 1/4 cup dry roasted peanuts
  • 1/4 tsp turmeric powder level
  • 2 small size lemons
  • 1/2 tsp mustard seeds
  • 1/2 tsp urad dal (husked black gram dal)
  • 1/2 tsp bengal gram (channa dal)
  • 1-2 dried red chilies
  • a small pinch of asafetida
  • 6-8 fresh curry leaves
  • 1 tbsp fresh Coriander leaves, finely chopped
  • 2-3 tsp of olive oil
  • 1/4 tsp salt or /salt to taste

Method:

Step 1.

Cooked rice used for making lemon rice should not be mushy/ overcooked. The rice grains should be separate. (Pre cooked or freshly cooked).

Step 2.

In a wok/ kadahi for tempering , take two tsp of oil and when hot, add mustard seeds. When mustard starts spluttering, add urad dal, chana dal curry leaves, asafetida , roasted peanuts turmeric powder and red chilies sauté on a medium flame for a minute.

Step 3.

Add the rice, salt, mix well and cook on a medium flame for few minutes, stirring continuously.

Step 4.

Add the lemon juice, mix well and cook on a medium flame for few second to blend in lemon juice well. Serve hot garnished with fresh finely chopped coriander leaves.

 

Palak/Spinach Raita

Spinach leaves   Palak Raita 1

Palak / Spinach Raita

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

Ingredients:

  • 2 cups Spinach / Palak, finely chopped and pureed
  • 3 cups Curd / Yogurt /Dahi
  • 2 Green chillies
  • 1 tsp Ginger, grated finely
  • 1/2 tsp cumin / Jeera roasted and powdered
  • 2/3 level tsp salt
  • 1/4 tsp black salt

 Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

Take the pureed spinach add it to the spiced and whisked curd. Mix well, refrigerate. Serve cold with all Indian breads, boiled rice or rice biryani etc.

Health benefits of Spinach / Palak:

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

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

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

Curd Health benefits:

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

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Bhindi/OkraLadyfinger Raita

Bhidi Raita     bhindi pic

Bhindi / okra/ lady finger Raita

Hi friends! Here is a simple,delicious and very healthy recipe of an Indian side dish of yogurt containing fried Bhindi / okra/ lady fingerpieces and spices.

 Ingredients:

  • 2 cups Curd / Yogurt /dahi
  • 150 gms. Bhindi/ okra /lady finger, chopped circular
  • 1 tsp fresh coriander paste
  • 1/2 tsp cumin/ Jeera, roasted, powdered
  • 1/4 tsp Black pepper powder
  • 1/2 tsp salt or / salt to taste
  • 1/4 tsp red chilies powder
  • oil for deep frying okra
  • 1/2 t-spoon Mustard seeds
  • 6-8 curry leaves
  • 1/2 cup water

Method:

Step 1.

Wash very well Bhindi/ okra /lady finger. Dry on a paper kitchen towel, trim both the ends, cut into slightly thickl circular discs. Keep aside.

Step 2.

Take a wok / kadahi and add oil to it, heat oil , put chopped Bhindi /Lady finger/Okra gently in the hot oil and fry it on medium-high heat. When well fried, drain on a paper kitchen towel and keep aside.

Step 3.

Take curd / yogurt in a medium sized bowl. Whisk the curd / yogurt with a blender or fork until it is smooth. Add water if curd / yogurt is too thick and blend well.

Step 4.

Add fresh coriander pate, cumin powder, pepper powder, salt, red chili powder to the whisked curd, mix it well.

Step 5.

Now, in the spiced curd / yogurt and gently fold in the fried Bhindi / Okra /Lady finger.

Step 6.

Heat a table spoon oil in a small pan, add mustard seeds and when mustard seeds start spluttering add curry leaves, saute for few seconds then turn off the heat and porethis seasoning evenly on the fried Bhindi / Okra /Lady finger raita.

Step 7.

Refrigerate the raita. Serve cold with boiled rice, rice biriyanis etc.

Health benefits Bhindi / Okra /Lady finger:

The dietary fibers contained in this  vegetable are best for those who are on weight reduction programme. Bhindi / Okra /Lady finger comprises of no calories, therefore is good for weight loss. The high Vitamin content in Bhindi / Okra/ Lady finger helps battle cold and improves the overall functioning of the immune system. The Vitamins and numerous minerals like magnesium, manganese, calcium and iron in Bhindi / Okra/ Lady finger fights against hurtful free radicals and enhances the functionality of the  immune system.

Ref. https://beautyhealthtips.in/top-health-benefits-of-eating-okra-or-ladys-finger-or-bhindi/

 Health benefits Curd:

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

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Lentil/Dal Appams

Khara appam 3

Hi friends! In all, five assorted husked dals / lentils are used for making these appams.  On fermenting this batter provides very soft appams. Makes a very nutritious and delicious breakfast or healthy snack.

Ingredients:

  • 1/4 cup Black gram dal husked
  • 1/4 cup Moong dal husked
  • 1/4 cup Bengal gram dal /chanadal
  • 1/4 Toor dal
  • 1/4 cup Masoor dal
  • 1/4 cup Raw rice or rice flour
  • 1 tsp Fenugreek seeds (methi)
  • 2-3 Green chili
  • 4 tbsp curry leaves , finely chopped
  • 1/4 level tsp Asafetida powder
  • 1 tsp level salt / or as per taste salt
  • Olive oil for cooking

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

Serve hot with coconut chutney.

Health benefits of Lentils / Dals :

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

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

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

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

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

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

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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Lentils/Dals Appams 1

Khara appam

Appams with Two Lentils/Dals

Hi friends!All varieties of dals/ lentils can be added to make Breakfast / Snacks nutritious.  Almost all the dals / lentils can be used to prepare a variety of appams.  On fermenting this dough delicious appams can be prepared.  Coconut chutney is a good accompaniment to this wonderful preparation.

Serves :4-6

 Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.                                         

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

Step 6.

When cooked both sides to a light golden colour, remove from the skillet and serve hot with coconut chutney.

Health benefits of Lentils/ Dals:

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

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

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

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

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

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

      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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Black Chickpea Sundal

Black gram Sundal

Kala Chana / Bengal gram/ Black chickpea Sundal

Hi friends! Make a variety of sundal for breakfast / meals or snacks. It is very easy to prepare and an good for health snack. It is a perfect guilt free snack which can be served as a snack or as a side dish with main meals or breakfast.

 

Serving 6-8

Ingredients:

  • 1 cup Black Chickpeas/Kala Chana
  • 1/4 cup grated fresh Coconut
  • 2 medium size onions, finely chopped (optional)
  • 2 medium size tomatoes, finely chopped (optional)
  • 2 lemon’s juice
  • 2/3 tsp level salt/ or salt to taste

For tempering:

  • a pinch of Hing/ asafetida
  • 1/2 tsp Mustard seeds
  • 1 tsp Urad dal/ husked black gram dal
  • 1-2 Red chilies, broken and seeds removed
  • 1 small sprig of fresh Curry leaves
  • 1 tbsp Olive Oil

Method:

Step 1.

Soak Kala Chana overnight or for 8-9 hrs and pressure cook (after the pressure is formed for twenty minutes on slow heat) with salt until soft. The Chana should be soft and firm to touch.

Step 2.

Strain the chanas and keep aside.(we can use this drained water to make healthy soup or rice pulao).

Step 3.

For tempering, heat oil in a kadahi/ wok add mustard seeds, wait till mustard starts crackling add hing and curry leaves , urad dal and red chillies and let them fry a bit.

Step 4.

Add grated coconut fry it for another minute. Add the cooked kala chana and mix well switch off the stove.

Step 5.

Add lemon juice and mix well.

Step 6.

Serve Sundal hot, warm or cold as a snack . If serving with meals garnished with finely chopped onions and tomatoes.

Health Benefits of Kala Chana / Bengal gram/ Black chickpea:

  1. Aids in Weight Loss:

Inclusion of fiber-rich foods in your diet can greatly contribute to weight loss. Black chickpeas are rich in both soluble and insoluble fiber.

  1. Cardiovascular Benefits:

Black chickpeas contain a unique combination of antioxidants, anthocyanins, delphindin, cyanidin and petunidin as well as phytonutrients and ALA that maintain the health of blood vessels and prevent oxidative stress, thereby reducing the risk of heart disease. Black chickpeas contain considerable amounts of folate and magnesium. Folate lowers the homocysteine levels thus minimizing the risk of narrowing of arteries by plaque formation, blood clots, heart attacks and strokes.

  1. Lowers Cholesterol:

The soluble fiber in black chickpeas binds the bile acids and prevents them from being absorbed by the body, thus reducing cholesterol levels. Daily consumption of around ¾ cup of chickpeas helps to decrease LDL cholesterol and total cholesterol triglycerides. Moreover, the dietary fiber of black chick peas is superior to that found in other foods.

  1. Stabilizes Blood Sugar and Low Glycemic Index (GI):

The soluble fiber in black chickpeas controls the absorption and release of blood sugar. Moreover, chickpeas have low glycemic index of 28 to 32 which means that the carbohydrate in them is broken down and digested slowly. This aids in weight loss by controlling appetite. The low GI causes blood sugar to rise moderately and slowly leading to lower blood sugar levels. Consuming ½ a cup of black chickpeas a day is effective in controlling blood sugar in just a week.

  1. Prevention of Diabetes:

As already stated, the carbohydrates in legumes such as black chickpeas are digested slowly, thus reducing the blood sugar levels. This contributes to insulin resistance, thereby reducing the risk of getting type-2 diabetes.

  1. Great Source of Iron:

Being a rich source of iron, black chickpeas can prevent anemia and boost your energy levels. This is particularly beneficial for pregnant or lactating women as well as growing children. Iron plays an important role in the formation of hemoglobin by transporting oxygen from the lungs to all body cells and is an important component of enzyme systems for energy production and metabolism.

  1. Good Source of Protein for Vegetarians:

Black chickpeas are an alternative source of protein for vegetarians as these legumes in combination with whole grain or whole wheat protein, provide significant amounts of protein which are comparable to that of meat and dairy as well as devoid of high calories or saturated fats.

 

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

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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Rava Kesari

 

Rava Kesri 1

ORIGIN: South India

Hi friends!Rava Kesari” is a popular sweet in the south Indian states especially Tamil Nadu and Karnataka. It is easy to prepare and the ingredients are easily available. Rava kesari is made with semolina, it’s North Indian counterpart is sooji ka halwa.

Preparation Time : 5 minutes

Cuisine: South Indian

Cooking Time : 20 minutes.

Serves : 4

Ingredients:

  • 1 cup fine rava/sooji/semolina
  • 3/4th cup sugar
  • 2 cup milk + 1 cup water
  • 6-8 green cardamom, powdered
  • 8 cashew nuts
  • 8-10 raisins
  • 3 pinches of saffron strands, powdered lightly
  •  4-6 tbsp pure ghee  for frying

Method:

Step 1.

Heat one tbsp ghee in a frying pan/ kadai/ wok and fry lightly cashew, Kishmish, cinnamon, cardamom and keep aside. In a mortar-pestle crush the cardamom seeds to a fine powder and keep aside.

Step 2.

In a deep pan heat water-milk mixture, bring it to boil add saffron, mix. Switch off the stove. Keep aside

Step 3.

In a frying pan/ kadai/ wok take four tbsp ghee, on medium flame add suji/ rava/semolina and fry till the lovely aroma of fried rava comes . Reduce the heat to low flame.

Step 4.

Slowly add the boiled milk -water mix to the fried suji/ rava/semolina, stirring continuously. Add dry fruit mix, alongside, add sugar, cardamom powder to it, stir well till it thickens and sets.The suji/ rava/semolina will absorb the water and the mixture will start thickening.

Step 5.

Keep adding a few teaspoons of ghee in the suji/ rava/semolina mix and keep on stirring till the whole mixture starts thickening and starts to leave the sides of the kadai or pan. Switch off the heat.

Step 6.

Serve Rava kesari hot .

NOTE:

*Take all the ingredients in the above mentioned quantity only.

*Do not refrigerate the rava kesari while it is hot, allow it to cool down to room temperature.

*While adding ghee, keep on stirring well otherwise rava kesari prepared will not be uniformly solid.

* You can add sugar equal to the amount of rava for more sweet or 3/4 cup or half of the sugar if less sweet rava kesri is required.

*Adding more or less ghee is individual choice, at the same time don’t forget to roast Rava using ghee.

Health Benefits of Suji/Semolina :
  • Prevents overeating. Semolina is made up of durum wheat which means it keeps you full for a longer period of time and prevents you from overeating. …
  • Boosts energy. …
  • Keeps bones and nervous system healthy. …
  • Improves heart health. …
  • Prevents anemia.

Ref. http://www.thehealthsite.com/fitness/health-benefits-of-semolina-or-suji/

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.