Spinach

Spinach pasta

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Spinach Pasta.JPG

Spinach pasta :Fusilli (Twisted Pasta curls)

Pasta: A dish originally from Italy consisting of dough made from durum wheat and water, extruded or stamped into various shapes and typically cooked in boiling water.

Hi friends! Spinach Fusilli: (Twisted Pasta like curls) pasta is a delicious. The boiled Fusilli is tossed with spinach, and served hot, with garlic bread.

Main Ingredients: Fusilli: Twisted Pasta like curls, white sauce, pureed spinach

 Cuisine: Italian

Course: Noodles and Pastas

Cooking Level :Easy

Preparation Time: 25-30 minutes

Cooking Time: 15 minutes

Serves: 4

Ingredients:

  • 200 gms Fusilli pasta(Twisted Pasta curls )
  • 3 tcups finely chopped fresh spinach
  • 1 tsp Oregano

For white sauce:

  • 3 cup milk
  • 3 tbsp all purpose flour / Maida
  • 50 gms butter
  • 4 cubes processed cheese, finely grated
  • 11/2 tsp salt or / salt to taste
  • 1/2 tsp black pepper powder
  • 1/4 cup Olive oil

Method :

Step 1.

In a sauce pan boil 500 ml water, 1 tbsp oil (because of the oil the pasta doesn’t stick together after boiling), when the water starts boiling, add Fusilli/ Twisted Pasta curls, let it boil for 14-15 minutes (pasta is approx. 90% cooked). drain and keep the pasta aside.

Step 2.

Take finely chopped spinach in a pressure cooker add 1/4 cup of water place pressure cooker on high flame. The moment full pressure is formed, switch off the stove.

Step 3.

Let the pressure cool down to room temperature. Open the lid and remove the steamed spinach in a bowl. Puree the spinach in a blender and keep aside.

For white sauce:

Take a heavy bottom pan heat the butter, add the all purpose flour/maida , fry on medium flame for 2-3 minutes.

Step 4.

Pour milk gently in to the pan and keep on stirring. Mix flour and milk and on medium flame continue stirring till sauce starts thickening slowly. Add grated cheese,  pepper , oregano, pureed spinach and mix well.

Step 5.

When the sauce starts to thicken and reaches to thick pouring consistency, fold in the pasta and mix well. Switch off the stove.

Step 6.

Serve hot the delicious pasta with garlic bread or potato fingers!

Health Benefits of Spinach. Low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

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.

 

Palak stir fry

~ saanjhachullha ~ 1 Comment

Saag paneer

Stir fry Saag paneer / Spinach with cottage Cheese

Cook this simple , delicious super quick Saag paneer / Spinach with cottage Cheese recipe. It is a healthy, delicious Spinach /Saag salt and red chili powder recipe. Serve the Saag paneer /  Spinach with cottage dish with roti or parathas.

 

Preparation Time : 1o-15 minutes

Cooking time : 8-12 minutes

Cuisine: Indian, North Indian

Course: Main Course-Veg

Level Of Cooking : Easy

Servings : 4

Ingredients:

  • 750 gms palak saag /spinach , finely chopped
  • 150 gms paneer pieces cottage cheese/ paneer
  • 1/4 tsp Asafetida / hing
  • 1 /2 tsp Red chili powder / or to taste
  • 2/3 tsp level salt / or Salt to taste
  • 2 tbsp Olive oil / or any cooking oil

Method:

Step 1.

Wash well spinach / palak saag and drain it. Chop spinach/ palak saag finely and keep aside.

Step 2.

In a wok / jadahi / heavy bottom pan heat oil , add Asafetida / hing powder sauté until light golden brown.

Step 3.

Add chopped spinach, salt, chili powder , cover and cook on low flame for 8-10 minutes till spinach / palak saag is cooked.

Step 4.

Grate cottage cheese / paneer add it to the spinach / palak saag , mix and cook on low heat for a minute more.

Step 5.

Serve hot with Indian breads of choice !

What is Cottage Cheese/ Paneer?

Cottage cheese (paneer) is a mild flavored cheese curd dairy product that is prepared from loosely packed cow’s milk. It is prepared by allowing milk to curdle and then draining it almost completely. The milk is curdled by adding lemon juice, vinegar or chemical enzymes. Milk goes bad quite often and curdles naturally. In such cases too, people often use the curdled milk to prepare cottage cheese. It is not pressed after draining however, so the curd that is retained is not compact. This curd that is left behind is then washed or rinsed out to get rid of the acidic content that is normally present in curd. The product that is left behind is a sweet curd cheese. Cottage cheese prepared in this manner has a bland and mild taste, making it a great addition to various types of food as it brings out the flavor in other ingredients.

Cottage cheese can be found in different styles and may differ slightly depending on the different types of milk that it may be prepared from, with different fat levels or there may also be some variation because of the method of preparation. Cottage cheese may also be sold as chunks, not in the loosely packed curd form and this kind of cottage cheese is produced by pressing cottage cheese to get rid of all of the whey. Like milk, cottage cheese is a perishable food and should be consumed within a week to ten days of preparation.

Something about paneer: Paneer is a fresh and delicate cottage cheese made from whole milk in India. Paneer is rich in nutrients and making it involves long and complicated procedures.
Cottage cheese can be found in different styles and may differ slightly depending on the different types of milk that it may be prepared from, with different fat levels or there may also be some variation because of the method of preparation. Cottage cheese may also be sold as chunks, not in the loosely packed curd form and this kind of cottage cheese is produced by pressing cottage cheese to get rid of all of the whey. Like milk, cottage cheese is a perishable food and should be consumed within a week to ten days of preparation.

Health Benefits of Cottage Cheese:

Cottage cheese is often thought of as a dieter’s food because of its nutritional profile. It certainly is a healthy food and is often seen as such because of its high protein and calcium content and low fat content. It is also a good source of numerous other nutrients and is extremely easy on the digestive system.

Protein Rich: Cottage cheese is a great source of protein and it’s not surprising that most nutritionists recommend the inclusion of cottage cheese as an important ingredient in almost any vegetarian diet. The exclusion of meat from your diet significantly affects protein intake and increasing cottage cheese consumption is one of the best ways to offset this lack of protein in the diet. Just one cup of cottage cheese (226 gm) will give you 28 gm of protein. This means that it will give you 56% of required daily intake of protein.

Most of us are well aware of the importance of protein, but we often tend to regard it as not entirely necessary. However, this couldn’t be less true. As one of the essential nutrients, protein is absolutely vital for our health and wellbeing. Protein is especially important for bodybuilding, fitness and sports enthusiasts, as protein is essential for muscle growth and repair. It is also extremely important during pregnancy, as protein drives fetal development and brain growth.

Diabetes Friendly: Cottage cheese is low in carbohydrates and high in protein, making it a great addition to any diet for diabetics. It is even listed as a healthy food choice by the American Diabetes Association because the low carbohydrate content and protein dense food ensures that energy is released into the body slowly, without causing any of the spikes in blood sugar levels. This also means that unlike certain high energy foods it doesn’t just give you a sudden burst of energy that peaks and falls just as quickly. While a cup of cottage cheese gives you 28 gm of protein, it contains just 6 gm of carbohydrates.

Satiating: The low-carb and high protein profile of cottage cheese also makes it a great health food for anyone with a weight problem that stems from overeating or from snacking on unhealthy foods. The slow release of energy from this protein dense food ensures that you get adequate energy without the sudden bursts in energy levels characteristic of other high energy foods. This makes it a good addition to your diet as a ‘between meal’ snack to satiate your hunger and prevent you from binging on junk foods.

Skeletal and dental health: Cottage cheese is also an excellent source of calcium making it a healthy food choice for everyone. While problems like osteoporosis that are associated with calcium deficiency or inadequate calcium intake usually set in later in life, calcium intake during childhood and youth has a considerable impact on bone health later in life. Try and include more cottage cheese in your diet, especially if you don’t consume much milk and other milk products.

Weight Loss: Cottage cheese is also a great source of conjugated linoleic acid or CLA. CLA forms when the chemical composition of linoleic acid gets altered by bacteria. There are claims that CLA offers a variety of health benefits such as increasing body metabolism and promoting weight loss, cholesterol lowering effect and cancer risk reduction. Unfortunately, most good sources of CLA like beef, lamb and veal also contain excessive amounts of fat. Butter, another source of CLA is also high in saturated fats. Cottage cheese is therefore a healthier source of CLA, especially if you are a vegetarian.

Keep in mind, that none of these claims about the efficacy of CLA have been substantiated with evidence so far.

 Ref. http://www.medindia.net/patients/lifestyleandwellness/health-benefits-of-cottage-cheese.htm

Nick’s kitchen medical Disclaimer:

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

Lasooni Palak Aloo

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Aloo palak lahsunwala copy

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

Cooking Time: 20 minutes

Servings: 4

Preparation Time: 10-15 minutes

Category: Veg

Cuisine: North Indian

Ingredients:

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

 Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Health benefits of Spinach / Palak:

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

Spinach Leaf Fritters

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Palak leaf Pakodas

Spinach leaf fritters

 

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

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

Preparation Time: 5 Minutes

Cooking Time: 2 Minutes

Ingredients:

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

Method:

Step 1.

Wash Spinach leaves very well and keep aside.

Step 2.

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

Step 3.

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

Step 4.

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

Health benefits of Spinach leaves:

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

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

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

Nick’s kitchen medical Disclaimer:

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

Spinach Soup

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Spinach Soup.jpg

Ingredients:

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

Method:

Step1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Health benefits of Spinach / Palak:

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

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

Nick’s kitchen medical Disclaimer:

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

 

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Palak Poori

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Palak Puri

Spinach / Palak Poori

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

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

Ingredients:

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

Method:

Step 1.

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

 Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Health benefits of Spinach / Palak:

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

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

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

Nick’s kitchen medical Disclaimer:

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

Sarson ka Saag

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Sarson ka saag  Makki ki Roti

Ingredients:

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

Method:

Step1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Ingredients for Makki ki roti:

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

Method for makki ki roti:

Step 1.

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

Step 2.

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

Step 3.

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

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

 

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

Bathua saag  +  Sarsoan saag  + Spinach leaves

Health benefits of Mustard leaves / Sarson Ka Saag:

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

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

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

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

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

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

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

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

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

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

Health benefits of Bathua/ Chenopodium album:

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

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

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

Health benefits of Spinach / Palak:

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

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

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

Palak Pakodas

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Palak Pakora NG

Spinach fritters / Palak Pakodas

Hi friends! Palak pakoda is an easy to prepare, tasty and crispy snack prepared with fresh spinach leaves. It goes very well with a hot cup of tea.

Prep time: 10 minutes
Cooking time: 15 minutes
Level: Easy

Ingredients:

  • 3 cups fresh Palak /spinach leaves, finely chopped
  • 1 1/2 cup Besan/ bengal gram flour
  • 1/2 tsp carom/ajwain seeds
  • 1/2 tsp red Chili powder
  • 1 tsp coriander powder
  • 2/3 level tsp Salt or/ to taste
  • 1 tbsp rice flour
  • 1/4 tsp baking soda
  • Oil for deep frying

Method:

Step 1.

Wash the spinach leaves well, drain the water and finely chop the spinach and keep aside.

Step 2.

In a bowl, mix together besan, baking soda and salt. Now add the chopped palak leaves, carom/ajwain seeds, red chili powder, coriander powder and mix well. Add water little by little and mix all the ingredients to a thick batter.

Step 3.

Heat oil in a kadai. To check if the oil  is hot enough, drop a small drop of batter into the oil, if it raises to the surface immediately, then the oil is hot enough to fry the pakodas.

Step 4.

Now reduce the heat to medium and take spoonful of batter ( 7-8 spoons) and gently slide in to the hot oil. Fry the pakoda in hot oil till they are golden brown in color. Remove pakoras from the oil and drain them on a kitchen towel . keep them aside.

Step 5.

When all the pakodas are half fried, press the each one with the rolling pin. Re fry the pressed pakodas to crisp pakodas!

Step 6.

Serve hot with coriander/ mint chutney.

Health Benefits of Spinach/Palak:

  • Spinach is a storehouse for many phytonutrients that have health promotional and disease prevention properties.
  • It is very low in calories and fats (100 g of raw leaves provide just 23 calories). Also, its leaves hold a good amount of soluble dietary fiber; no wonder why this leafy greens often recommended by dieticians in the cholesterol controlling and weight reduction programs!
  • Fresh 100 g of spinach contains about 25% of daily intake of iron, one of the highest for any green leafy vegetables. Iron is an essential trace element required by the human body for red blood cell production and as a co-factor for an oxidation-reduction enzyme, cytochrome oxidase during the cellular metabolism.
  • Fresh leaves are a rich source of several vital antioxidant vitamins like vitamin-A, vitamin-C, and flavonoid polyphenolic antioxidants such as lutein, zeaxanthin, and β-carotene. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes.
  • Zeaxanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV light-filtering functions. It thus helps protect from “age-related macular related macular disease” (ARMD), especially in the older adults.
  • Further, vitamin-A is required for maintaining healthy mucosa and skin and is essential for night vision. Consumption of natural vegetables and fruits rich in vitamin-A and flavonoids are also known to help the body protect from lung and oral cavity cancers.
  • Spinach leaves are an excellent source of vitamin-K. 100 g of fresh greens provides 402% of daily vitamin-K requirements. Vitamin-K plays a vital role in strengthening the bone mass by promoting osteoblastic activity in the bones. Additionally, it also has an established role in patients with Alzheimer’s diseaseby limiting neuronal damage in the brain.
  • This green leafy vegetable also contains good amounts of many B-complex vitamins such as vitamin-B6(pyridoxine), thiamin (vitamin B-1), riboflavin, folates, and niacin. Folates help prevent neural tube defects in the newborns.
  • 100 g of farm fresh spinach has 47% of daily recommended levels of vitamin-C. Vitamin-C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
  • Its leaves also contain a good amount of minerals like potassium, manganese, magnesium, copper and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. The human body uses manganese and copper as a co-factor for the antioxidant enzyme, superoxide dismutase.Copper is also required for the production of red blood cells. Zinc is a co-factor for many enzymes that regulate growth and development, digestion and nucleic acid synthesis.
  • It is also a small source of omega-3 fatty acids.

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

Lasooni palak paneer

~ saanjhachullha ~ Leave a comment

 

Spinach Garlic Cheese 1

Lasooni palak paneer/Cheese Garlic Spinach

Hi friends! Garlic flavored spinach leaves cooked with cottage cheese / Paneer.

Cooking Time: 10-15 minutes

Servings: 4

Preparation Time: 10-15 minutes

Category: Vegetarian

Ingredients:

  • 500 gms Spinach/ Palak
  • 150 gms Paneer/ Cottage cheese
  • 2 medium size Onions finely chopped
  • 15 cloves of garlic
  • 1/4 tsp asafetida powder
  • 1/2 tsp red chili powder
  • 1/8 tsp baking soda
  • 2/3 tsp salt
  • 3 tbsp Olive oil

Method:

Step 1.

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

Step 2.

Cut Paneer/ Cottage cheese into small cubes, keep aside.

Step 3.

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

Step 4.

Add chopped onions to the asafetida seasoning. Saute till translucent, about three to four minutes. Add crushed garlic, saute for few minutes more.

Step 5.

Add in the spinach salt , red chili powder and baking soda . Cover and cook on a slow flame for five minutes and add paneer/ cottage cheese pieces.

Step 6.

Cook for ten minutes on low flame till spinach is well blended with the cottage cheese. Serve hot with chapattis or any other Indian breads.

 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

Health benefits of Cottage cheese / paneer :

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

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

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

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

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

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

-Riboflavin helps in converting carbohydrates into energy.

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

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

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

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

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

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

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

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

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

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

Quick Serving Tips

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

Palak/Spinach Raita

~ saanjhachullha ~ Leave a comment

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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Palak Aloo/Spinach Potatoes

~ saanjhachullha ~ 1 Comment

 

Palak Aloo 2

This spinach potatoes / Palak Aloo recipe is very easy and simple . Spinach is cooked on slow fire with a combination of cubed potatoes and few simple spices like asafetida , red chili powder and salt only. The result is a delicious vegetable!

Preparation Time: 15 mins
Cooking Time: 10 mins
Makes 4 servings

Ingredients:

  • 1 medium size bunch, (500-600 gms )finely chopped spinach (palak)
  • 2 medium size potatoes
  • 1/4 tsp red chilies
  • 1/4 tsp asafetida (hing)
  • 1/2 tsp salt /or salt to taste
  • 1/4 tsp baking soda
  • 2 tbsp Olive oil

Method :

Step 1.

Wash the spinach very well, finely chop and keep aside. Wash the potatoes, peel and cut into small cubes.

Step 2.

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

Step 3.

Add chopped spinach and potatoes to the asafetida seasoning. Add in the spinach salt , red chili powder and baking soda . Cover and cook on a slow flame till potatoes are well cooked and blended with the spinach. Serve hot with chapattis or any other Indian breads.

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

Palak Paneer/ Spinach with Cottage cheese

~ saanjhachullha ~ 1 Comment

Palak paneer

Palak Paneer/ Spinach with Cottage chees

Hi friends! with nutritious spinach and cottage cheese, here is a yummy recipe for your party menu!

Preparation time: 20-25 minutes

Cooking time: 20-25 minutes

Servings : 4-6

Ingredients:

  • 200 gms paneer (fresh cottage cheese)
  • 750 gms spinach finely chopped
  • 3 onions (finely chopped)
  • 15 cloves garlic, finely chopped
  • 2 green chillies (can be added more as per your taste)
  • 2 tablespoon cream (alternate: fresh malai)
  • 1/2 teaspoon cumin
  • 2 tsp lemon juice
  • 2 tablespoon pure ghee or olive oil
  • 2/3 tsp level / or Salt to taste

Method:

 Step 1.

 Wash, remove the stems and cut spinach, pressure cook spinach with quarter cup water.The moment pressure is formed, switch off the stove. keep aside to cool.

Step 2.

 When cool, refresh in chilled water, blend spinach in a blender with the green chilies in, to a puree.

Step 3.

Cut the paneer into big cubes, take a nonstick pan and fry the paneer pieces lightly and keep aside.

Step 4.

Heat ghee or oil in a kadhai / wok or heavy bottom pan ,add cumin seeds. Add onion sauté until light golden brown, add garlic and sauté for half a minute. Add spinach puree, salt and when the curry comes to a boil, add the fried cubes of paneer/ cottage cheese and mix well. Cook for 3-5 minutes on low flame stirring frequently.

Step 5.

Stir in lemon juice. Finally add fresh cream.

Step 6.

 Cook for about five minutes on low flame. Serve hot with Chapaties/ lachcha parantha or any other Indian bread of choice!

Note: To get best results, do not overcook spinach, overcooking will change the bright green colour of the spinach and also the taste.

Paneer:

Paneer is a type of cheese. It is the Indian name for cottage cheese. Paneer, unlike other cheeses, has not been matured and it is rather bland. Paneer is a fresh and delicate cottage cheese made from whole milk in India. Paneer is rich in nutrients. It is a high protein food; it is often substituted for meat in many vegetarian entrees of Indian cuisine. It is commonly used in curried dishes. Paneer is quite easy to make at home. Bring 1 litres of fresh toned milk to the boil. Add one table spoon of vinegar or lemon juice or 5-6 table spoons of curd and stir well. The milk starts curdling, pore it in a clean muslin cloth, kept in a strainer. Leave it in the strainer and let it drain well. To form a thick rolled, formed dough like shape, place it under a heavy saucepan full of water or any other heavy object, for approx. 30 minutes. While making paneer from milk, retain the paneer water. This nutritious water can be used for making soft dough for chapattis or any other Indian breads, can be used to cook dals.

 Health benefits of Spinach / Palak:

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

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

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

 Nick’s kitchen medical Disclaimer:

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