Til/sesame Gud laddoos

til_laddooTil/sesame Gud laddoos

Hi friends ! WORK harder, EAT better , RUN faster , Feel stronger. Sesame seeds are very beneficial for health, generally they are overlooked, but they include the ability to prevent diabetes, lower blood pressure, among  a wide variety of  other benefits !Sesame seeds / Til combined with Gud / jaggery a natural sweetener and full of nutrients is a delicious winter bonanza.

Makar Sankranti, also known as Sankranti or Makara Sankrant, is one of the highly auspicious days in a Hindu calendar and the day is dedicated to the worship of Lord Surya (Sun God). In 2016, the date of Makar Sankranti is January 15.Wish you all a very happy Sankranti. This festival is Tilgul Til (sesame seeds) and gud(jaggery). Makar Sankranti is the day when the sun enters into the zodiac Capricorn or Makara. It is also known as Uttarayana Punyakalam and heralds the arrival of spring season. Lord Surya is worshipped on the Makar Sankranti day and is a form of Nature Worship. Makar Sankranti is observed throughout India by all communities but with slight variations in the festivities.

Ingredients:

  • 1 cup white sesame seeds / til
  • 1 tbsp Clarified butter
  • 1/4 cup roasted ground nuts, halved
  • 1/2 cup jaggery/ Gud, grated
  • 4 Green cardamoms, powdered
  • 1/4 cup water

Method:

Step 1.

In a heavy bottom pan / wok / griddle take the sesame seeds / Til, roast on a medium flame till they start popping and are light brown in colour. Switch off the stove. When roasted sesame seeds/ til cools, quick grind in the grinder will make a coarse powder. Keep aside.

Step 2.

Take the peanuts in a microwave safe bowl and roast for 60 seconds.

Step 3.

Heat grated jaggery / Gud with 1/4 cup water on medium flame, stirring continuously as jaggery/ gud gets burnt very easily.

Step 4.

To check if Jaggery / gud is cooked and ready, drop of hot jaggery/gud drop in a small plate with some water. If the jaggery sets like a drop without getting dissolved the required consistency is right. switch off the stove.

Step 5.
Now add the sesame seeds / til coarse powder, roasted and broken into halves peanuts, and cardamom powder and mix till well blended.

Step 6.

Divide the mixture in 12 equal portions on a non stick tray. Apply some ghee to your palms and make small (table tennis size) balls of the portions on the plate, taking care the mixture is sufficiently cool and handle able . If the mixture cools off fast while making the laddoos, then, heat the mixture a little again till it melts and repeat the procedure.

Health benefits of sesame seeds:

  • Flavorful, crunchy sesame seeds are widely considered healthy foods. 100 g of seeds carry 573 calories. Although, much of its calorie comes from fats, sesame contains several notable health-benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness.
  • The seeds are especially rich in mono-unsaturated fatty acid, oleic acid, which comprises up to 50% fatty acids in them. Oleic acid helps lower LDL or “bad cholesterol” and increases HDL or “good cholesterol” in the blood. Research studies suggest that Mediterranean diet which is rich in mono-unsaturated fats help prevent coronary artery disease, and stroke by favoring healthy lipid profile.
  • The seeds are also very valuable sources of dietary protein with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values).
  • In addition, sesame seeds contain many health benefiting compounds such as sesamol (3, 4-methylene-dioxyphenol), sesaminol, furyl-methanthiol, guajacol (2-methoxyphenol), phenylethanthiol and furaneol, vinylguacol, and decadienal. Sesamol and sesaminol are phenolic anti-oxidants. Together, these compounds help stave off harmful free radicals from the human body.
  • Sesame is among the seeds rich in quality vitamins, and minerals. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin.
  • 100 g of sesame contains 97 µg of folic acid, about 25% of recommended daily intake. Folic acid is essential for DNA synthesis. When given to expectant mothers during their peri-conception period, it may prevent neural tube defects in the newborns.
  • Niacin is another B-complex vitamin found abundantly in sesame. About 4.5 mg or 28% of daily-required levels of niacin is provided by just 100 g of seeds. Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.
  • The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sesame seeds. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.

Just a hand full of sesame a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins and protein.

 Ref. http://www.nutrition-and-you.com/sesame-seeds.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.

 

Sesame Delicacy / Til Laddoos

IMG_3838.jpgSesame Delicacy / Til khoyaLaddoos

 

Sesame seeds add a nutty taste and a delicate, almost invisible, crunch to many Asian dishes. They are also the main ingredients in tahini (sesame seed paste) and the wonderful Middle Eastern sweet call halvah. They are available throughout the year.Sesame seeds may be the oldest condiment known to man. They are highly valued for their oil which is exceptionally resistant to rancidity. “Open sesame”—the famous phrase from the Arabian Nights—reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity. The scientific name for sesame seeds is Sesamun indicum.

Sesame Delicacy / Til Khoya Ladoo

Hi friends ! Here is another recipe for the winter season. Specialty of this recipe is total success to even a first time cook too ! Winter is the season to have Sesame seeds laddoos or other sweets made of sesame seeds. They are scrumptious and give body warmth during cold season.

Preparation time : 5 minutes

Cooking time : 10 minutes

Level of cooking : Easy

Cuisine : Indian

Category : Indian Desserts

Makes : 15 Laddoos

Ingredients :

  • 1 1/2 cup white Sesame seeds (Til)
  • 2 cup Khoya /Mawa/ grated
  • 1/2 cup Sugar (as per taste 1/4 cup can be increased for sweeter taste)
  • 16-18 Almonds, finely powdered
  • 1 tbsp slivered almonds (for garnishing)
  • 3 Green Cardamoms

Method :

Step 1.

Clean sesame. Heat a heavy bottom pan / kadahi /wok and dry roast sesame till they turn light brown (Sesame are roasted very quickly, takes about five minutes). Cool and grind in a mixer. Keep aside.

Step 2.

Grind sugar finely in the mixer. Remove the skin of the cardamoms and grind the seeds.Keep aside.

Step 3.

Grind the almonds to a fine powder, keep aside.
Step 4.

In a pan , fry khoya for two minutes. Turn off the stove. (You can also use a microwave for the same).

Step 5.

Add ground sesame seeds, almonds to the fried khoya and mix well. To this mixture add ground cardamoms and sugar blend it well.The sesame laddoo mix is ready.

Step 6.

Make small table tennis ball size  laddoos from this mix. Garnish the laddoos with slivered almonds. Fresh delicious laddoos are ready to serve , they can be stored for 1-2 weeks.

Note:

  •  Wait for the Laddoo mixture to cool a bit, before making the laddoos.
  • For best results apply a little clarified butter on your palms before starting to make the laddoos .

How to Select and Store

Sesame seeds are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you can purchase in the bulk section, make sure that the bins containing the sesame seeds are covered and that the store has a good product turnover to ensure maximal freshness.

Whether purchasing sesame seeds in bulk or in a packaged container, make sure there is no evidence of moisture. Additionally, since they have a high oil content and can become rancid, smell those in bulk bins to ensure that they smell fresh.

Unhulled sesame seeds can be stored in an airtight container in a cool, dry, dark place. Once the seeds are hulled, they are more prone to rancidity, so they should then be stored in the refrigerator or freezer.

Health Benefits of Sesame seeds:

Not only are sesame seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.

Rich In Beneficial Minerals

Sesame seeds are an excellent source of copper, a very good source of manganese, and a good source of magnesium, calcium, phosphorus, iron, zinc, molybdenum, and selenium.

How to Enjoy

A Few Quick Serving Ideas
  • Add sesame seeds into the batter the next time you make homemade bread, muffins or cookies.
  • Use the traditional macrobiotic seasoning, gomasio, to enliven your food. You can either purchase gomasio at a health food store or make your own by using a mortar and pestle. Simply mix together one part dry roasted sea salt with twelve parts dry roasted sesame seeds.
  • Sesame seeds add a great touch to steamed broccoli that has been sprinkled with lemon juice.
  • Spread tahini (sesame paste) on toasted bread and either drizzle with honey for a sweet treat or combine with miso for a savory snack.
  • Combine toasted sesame seeds with rice vinegar, soy sauce and crushed garlic and use as a dressing for salads, vegetables and noodles.
  • Ref.http://www.whfoods.com/genpage.php?tname=foodspice&dbid=84

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.

 

 

Shakar-para

shakerpareShakar-para

Home made Shakar-paras  a treat, Yummy!

Hi  friends ! Here is an easy  recipe to make delicious Shakar-paras today. Taste is medium sweet, crispy yet melt in your mouth! Traditionally served as a snack to guests during janmashtami Diwali but excellent snack to be had throughout the year . Shakar-paras are prepared in two ways.  In one recipe sugar or jaggery is kneaded in the dough of  shakar-paras and in the second recipe shakar-paras are sugar or jaggery coated later. In my this recipe I have made Shakar-paras with sugar kneaded in the dough. As you will see it is very easy to make sweet.

Preparation time : 30 minutes

Time for frying: 20 minutes

Cuisine: Indian, Maharashtra, Gujarat, Karnataka

Course: snacks

Serves : 6

Ingredients :

  • 2 1/2 cups All purpose Flour /Maida
  • 1/4 cup rice flour
  • 1/4 cup Chick pea flour / Besan
  • 1/2 cup Ghee
  • 3 tbsp fresh Cream / Malai from boiled and cooled milk
  • 1 cup Sugar
  • 1/2 cup Milk
  • 1 1/2 tbsp sesame seeds / Til
  • Oil – for frying

Method:

Step 1.

Sift flours, powder the sugar finely in a grinder, keep aside.

Step 2.

In a mixing bowl take all purpose Flour /Maida , Grind sugar finely, rice flour, Chick pea flour / bengal gram flour /besan, mix well and add ghee, fresh Cream / Malai from boiled and cooled milk and powdered sugar ,cream mix and rub in very well.

Step 3.

Add sesame seeds / Til Knead a soft firm dough by adding milk very slowly as required . Cover and keep aside the dough for 30 minutes.

Step 4.

Divide the dough into four equal portions. Roll out each portion into a 1/4 ” thick flat round circle.

Step 5.

Cut the rolled dough circles into diamond shaped Shakarparas with a knife . keep in a greased tray for frying.

Step 6.

Heat oil in kadahi /wok or a deep heavy bottom pan, put cut diamond shaped Shakar-paras in hot oil. After putting the shaker-paras in hot oil reduce the heat to medium low flame. Fry till they turn light golden brown, turning regularly.

Step 7.

Remove the fried Shakar-paras on a tray lined with paper kitchen towel to drain excessive oil.

Step 8.

When all the Shakar-paras are fried, cool and store them in an air tight container.

Note:

Very hot oil while frying will cook the shakar-para from outside but will not be cooked properly inside.

It is rich in carbohydrates, making it an instant source of energy.

Shelf life: It has a long shelf-life. Once it cools completely, store in airtight container , will stay good for weeks.

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.

Multigrain Munn/Multigrain Cookies

Multigrain Cookies Munn

Multigrain Munn / Millet and Sorghum cookies

Safe snacking

Hi friends!In these cold winter months, we often find ourselves reaching for the blanket in bed or a recliner chair near a room heater with unsuitable snacks. Avoid piling on the winter kilos with my very delicious and nutritious multigrain fat free treat substitute. In nations with high sorghum consumption, the grain is often eaten as porridge or boiled like rice as a base for other dishes. The Ethiopian bread injera is made from sorghum, as are a variety of gluten-free beers.

Preparation & Cooking Time : 10 -15 minutes

Serves: 4

Course: Snack/ Healthy snack

Cuisine: Indian, North Indian, Punjab
Ingredients :

  • 2 cups Bajra / Millet Flour
  • 2 cups Jowar /Sorghum flour
  • 200 gms Jaggery
  • 4 tbsps Til/ Sesame seed
  • 1/2 cup powdered almonds
  • 11/2 cup water
  • 2 tbsp khopra finely chopped (optional)

Method:

Step 1.

Add 1 1/2 cup of water to jaggery and heat until the jaggery melts. Keep aside for cooling.

Step 2.

In a pan on medium flame dry roast the Til/ Sesame seed till slightly pink, switch off the stove. Keep aside for cooling.

Step 3.

Combine the Bajra /millet flour and Jowar /Sorghum flour, almond powder and Til/ Sesame seed in a mixing bowl.  Add the melted jaggery to it and make a soft dough.

Step 4.

Divide the dough into 6-7 equal sized balls.

Step 5.

Now flatten each dough ball on a dusted rolling board or plastic sheet to form a small and thick circle with your palm or rolling pin.With a fork pierce the surface of the Munn / cookie

Step 6.

Place it on a heated tava / griddle and cook on a low flame covered with a lid for a minute.

Step 7.

Carefully flip the cookie cover and cook on the other side for a minute. Flip again third time cover and cook for a minute or so till golden and flip again a fourth time cover and cook for a minute. Remove from the tava / griddle and cool on a wire rack.

Step 8.

Cool and serve as a snack.

Health Benefits of Millet:

Millet is more than just an interesting alternative to the more common grains. Our food ranking system qualified it as a good source of some very important nutrients, including copper, manganese, phosphorus, and magnesium.

Heart-Protective Properties

Although oats have been widely publicized for their heart-protective properties, millet is a grain that should also be included on your list of heart-healthy choices because of its status as a good source of magnesium. Magnesium has been shown in studies to reduce the severity of asthma and to reduce the frequency of migraine attacks. Magnesium has also been shown to lower high blood pressure and reduce the risk of heart attack, especially in people with atherosclerosis or diabetic heart disease.

Development and Repair of Body Tissue

The phosphorus provided by millet plays a role in the structure of every cell in the body. In addition to its role in forming the mineral matrix of bone, phosphorus is an essential component of numerous other life-critical compounds including adenosine triphosphate or ATP, the molecule that is the energy currency of the body. Phosphorus is an important component of nucleic acids, the building blocks of the genetic code. In addition, the metabolism of lipids (fats) relies on phosphorus, and phosphorus is an essential component of lipid-containing structures such as cell membranes and nervous system structures.

Millet and Other Whole Grains Substantially Lower Type 2 Diabetes Risk

Millet and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion.

The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Now, research suggests regular consumption of whole grains also reduces risk of type 2 diabetes. (van Dam RM, Hu FB, Diabetes Care).

Helps Prevent Gallstones

Eating foods high in insoluble fiber, such as millet, can help women avoid gallstones, shows a study published in the American Journal of Gastroenterology.

Fiber from Whole Grains and Fruit Protective against Breast Cancer

When researchers looked at how much fiber 35,972 participants in the UK Women’s Cohort Study ate, they found a diet rich in fiber from whole grains, such as millet, and fruit offered significant protection against breast cancer for pre-menopausal women. (Cade JE, Burley VJ, et al., International Journal of Epidemiology).

Ref.http://www.whfoods.com/genpage.php?tname=foodspice&dbid=53#healthbenefits

Health Benefits of Jowar /Sorghum flour:

Sorghum, an ancient cereal grain that’s a staple crop in India and throughout Africa, has long been considered a safe grain alternative for people with celiac disease and gluten insensitivity. New molecular evidence confirms that sorghum is completely gluten-free, and reports that the grain provides health benefits that make it a worthy addition to any diet.

Benefits Your Metabolism

Consuming sorghum benefits your health, thanks to its magnesium and copper content. Magnesium contributes to healthy bone tissue and regulates your body’s calcium levels, while copper boosts your immune system and promotes red blood development. Both minerals also play a role in your metabolism and help your cells produce useable energy. A serving of sorghum offers 91 milligrams of magnesium and 518 micrograms of copper. This provides 58 percent of your daily copper requirement, determined by the Institute of Medicine, as well as 22 and 28 percent of the recommended daily magnesium intake for men and women, respectively.

Helps Support Your Metabolism

Adding sorghum to your diet also helps you consume more iron and niacin, or vitamin B-3. Like copper and magnesium, iron and niacin support your metabolism — iron aids in fuel production, and niacin helps you break down and metabolize nutrients into energy. Niacin and iron also support healthy circulation, and iron plays a role in immune function. Each serving of sorghum provides 2.1 milligrams of iron and 1.4 milligrams of niacin. This makes up 12 percent of the daily recommended iron intake and 10 percent of the daily niacin intake, recommended by the Institute of Medicine, along with 26 and 9 percent of the daily recommended intakes of iron and niacin, respectively, for men.

It’s Tasty in Baked Goods, Salads and More

Use sorghum flour in place of wheat flour for gluten-free baking — its mild flavor works well in breads, wraps, muffins and other baked goods. Alternatively, cook whole sorghum grains in water to use in place of other grains in recipes. Combine sorghum with your favorite chopped veggies, fresh herbs in a lemon-juice vinaigrette for a hearty salad, toss a handful of cooked sorghum into a bowl of soup before serving, or ladle stir-fries or stews over a bed of sorghum grains, instead of rice.

Ref: http://www.livestrong.com/article/441156-what-are-the-health-benefits-of-sorghum/

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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