Dal Fry and Batti

Dal rajisthani        Baatis

Dal and Baati

Hi friends! Rajasthan, is not only famous for its rich culture but what makes the state popular, is its cuisine.Dal fry served with battis is one of the most famous dishes from the state. All foodies  must have tasted them at least once.

Preparation Time : 10 minutes

Cooking time : 30 minutes

Servings : 4 

Cuisine: Indian , Rajasthan

Course: Main

Level Of Cooking: Easy

Ingredients:

For Dal

  • 1/4 cup husked Split green gram/ husked moong dal /dhuli moong dal
  • 1/4 cup husked Split black gram /dhuli urad dal
  • 1/4 cup Split Bengal gram/chana dal
  • 1 tsp Red chili powder
  • 2 ” Ginger piece, finely grated
  • 1/2 tsp Turmeric powder
  • 1 tsp Cumin seeds
  • 1/4 tsp Asafetida
  • 2 Whole dry red chilies, broken stemmed
  • 3 Cloves
  • 2 Green cardamoms
  • 1 ” Cinnamon Stick
  • 2 Bay leaves
  • 3 Green chilies, chopped(optional)
  • 11/2 tsp Salt or / salt to taste
  • 4 tbsp Oil
  • 2 tbsp Fresh coriander leaves, chopped
  • 1 medium Lemon/ 2 tbsp fresh lemon juice

For Battis

  • 2 cups Whole wheat flour
  • 1 tsp ajwain / Carom seeds
  • 1/4 tsp baking powder
  • 1/2 cup Pure ghee
  • 1 level tsp salt / or salt to taste

Method :

Step 1.

Wash and soak moong dal, urad dal and chana dal in about four cups of water for an hour.

Step 2.

Take the soaked dals along with the water in a pressure cooker, add salt, turmeric powder, chili powder and grated ginger to it. Close the lid of the pressure cooker and place it on high flame till full pressure is formed . As soon as full pressure is formed switch off the stove.

Step 3.

Let the pressure cooker cool to room temperature. Open the lid and take out the dal in a bowl.

Step 4.

Heat oil in a sauce pan, add cumin seeds, asafetida, dry red chilies, bay leaves, cloves, cinnamon, and cardamoms .Add finely chopped tomatoes. Sauté for few seconds.

Step 5.

Add the cooked dals to this seasoning and mix well. Add juice of lemon and cook for few minutes till dal is well blended. Switch off the stove.

Step 6.

Take out the seasoned dal in a serving bowl. Garnish with coriander leaves. Serve hot with the battis.

For Baatis

Step 7.

Take wheat flour in a mixing bowl. Add salt, baking powder and half a cup of pure ghee. Mix well, rub with your fingers very nicely till mix resembles bread crumbs. Add sufficient water and knead into easily pliable yet a little stiff dough.

Step8.

Take small lemon sized portions of the dough, press firmly in to making round /circular/ balls ( just like while making chapatti ). we can make twelve battis with the dough. Keep aside.

Step 9.

Take a pressure cooker, grease the cooker with one tablespoon of ghee. Place the pressure cooker on medium high flame . (and remove the whistle from the lid and keep it aside)

Step 10.

When the cooker becomes hot, put the baatis or round balls of dough one by one in the cooker. Making sure to keep only that many baatis as are in one line or in one layer only and are not on top of each other.

Step 11.

Place the lid on the cooker and close it. Let battis cook on medium flame for 15 -20 minutes. Make sure that you shake the cooker well gently with hands without removing the lid every two -three minutes.  The cooker can be rotated sideways and turned upside down gently ( see that cooker lid is tightly closed). This process will help in cooking the baatis from all the sides properly.

Step 12.

Serve the baatis hot with dal fry. There is no need to dip the baatis in ghee before serving.

Note:

  • In this recipe baati is cooked with less ghee.
  • Battis can be cooked faster.
  • No oven required.

Health benefits of mixed lentils / dals:

Dals are very commonly used in the Indian cuisine. It is hard to find an Indian household that does not stock up different types dals. As dals have to prepared on a daily basis, we need to have a lot of dals on board to maintain the variety. Besides dals are types of pulses that have many nutritional values. The health benefits of dals in general is that they are very rich in proteins.
Bengal Gram Dal Chana dal or Bengal gram dal is one of the richest vegan source of dietary proteins. It is also rich in trace minerals like copper, manganese etc. Having this dal helps keep diabetes at bay.
Urad Dal If its proteins you want from your meal, then opt for urad dal. This dal is one of the richest sources of proteins and Vitamin B.

Moong Dal Moong dal is a dieter friendly dal. This type of dal has minimal calorie and is a rich source of iron and potassium.

Ref: http://www.boldsky.com/health/nutrition/2013/ten-types-of-dals-their-health-benefits-035300.html#slide20023

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.

Beans Curry

Beans curryBeans Curry

This delightful food group is a must try, as beans are tasty and nutritious.

Bean Main Dishes: beans are in stews and casseroles; they’re baked with meat; in some cultures, like that of Mexico, they’re unique dishes that are served constantly [think tacos, enchiladas, chalupas]; cattle drives moved across American eating huge pots of beans at every meal; Indian tribes ate beans for thousands of years.Vegetarian Bean Main Dishes: vegetarians like me frequently fix main dishes without meat, using beans as the filling ingredient, rather than animal products. With a salad and crusty bread, they’re yummy!Baked Beans: are the most famous bean dish and they’re baked with all kinds of different ingredients: onions, garlic, barbecue sauce, cranberries, mushroom, pineapple – even Dr. Pepper and beer.Bean Salads: everyone has eaten cold beans in salads. Bean Soups: there are bean soups in cultures all over the planet from Cuban black bean soup to Mexican spicy soups to French Canadian pea soup and my favorite, our American Senate Bean Soup.Bean Dips: are a favorite of most people and are quite popular at all kinds of social gatherings and surely go well at a Super Bowl party with a huge bowl of chips.

Beans Curry:

Ingredients:

  • 1/2 cup red kidney beans
  • 1/2 cup black eyed beans / lobiya
  • 6 cups water
  • 3 medium size onions, finely chopped
  • 2 tabs ginger, finely grated
  • 2 tabs garlic, minced
  • 1 stick of cinnamon
  • 1tsp cumin
  • 3 cloves , powdered
  • 1 bay leaf / Tej patta
  • 2 tabs coriander powder
  • 1 tsp cumin seeds, roasted and powdered
  • 1 tsp kashmiri red chili powder
  • 1 tsp dry mango powder /amchoor
  • 4 medium size tomatoes , finely chopped
  • 1 tsp Gram masala, optional
  • 2 tbsp cilantro/ coriander / dhaniya leaves, finely chopped
  • 1 tsp salt /or salt to taste
  • 3 tabs olive oil / any cooking oil

Method:

Step 1.

Rinse the soaked kidney beans and Black eyed beans overnight.

Step 2.

Now on a high flame in a pressure cooker take the soaked lobia / Black eyed beans/ kidney beans, five cups of water, salt close the lid . After the pressure is formed, reduce the heat to low flame for twenty minutes switch off the stove. Let the cooker cool open the lid and check, beans will be soft.  Set aside with the cooking liquid.

Step 3.

Heat the ghee in a deep and heavy bottom pan, when its hot add the cumin. Wait for it to crackle. Add in the bay leaf, clove, cinnamon and sauté for few seconds then add in the onions and cook until the onions are golden brown.

Step 4.

Add in the ginger, garlic and sauté for a minute or so. Now, Add in the red chili , cumin, coriander powder, stir to mix and add in the tomatoes.

Step 5.

Reduce heat and cover and cook for 5 minutes, stirring every now and then. When the oil starts separating in the fried masala, add in the salt and cooked beans in along with the broth.

Step 6.

Stir to mix, bring to a boil, cover and cook for 15 minutes on medium low heat, till well blended and consistency thickens slightly. Switch off the stove.

Step 7.

Serve this delicious curry hot, garnish with cilantro / coriander/ dhaniya leaves with choice of Indian bread.

Health benefits of Beans:

Nutrients & Beans

Beans are loaded with nutrients that our bodies crave:

B Vitamins: are necessary for healthy brain and nerve cells, for normal functioning of the skin, nerves and digestive system.

Calcium:  for strong bones and teeth and to help keep the body more alkaline, rather than acidic.

Potassium: helps reduce the risk of high blood pressure and stroke.

Folate: a B vitamin that our bodies don’t produce yet dry beans are our single best source of this important vitamin which helps protect against heart disease and cancer.

Anything that I like to eat that makes me healthier definitely gets an A+

Ref.http://www.blissplan.com/wellness/the-benefits-of-beans-9-reasons-why-you-should-eat-beans/

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.

Tomato kadhi

Tomato Kadhi GTomato kadhi

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

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

Tomato kadhi or Sindhi kadhi

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

Prep Time: 15 minutes

Cook Time: 25 minutes

 Category: Main curse

Cuisine: Indian , Sindhi

Serves: 6

Ingredients:

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

For seasoning

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

Method :

Step 1.

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

 Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

Note:

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

Possible health benefits of Lady Finger :

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

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

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

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

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

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

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

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

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

 Nick’s kitchen medical Disclaimer:

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

 

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Parwal curry

Parwal Vegetable

Trichosanthes dioica / pointed gourd/ parwal/parval
Trichosanthes dioica is also known as the pointed gourd, parwal/parval (from Hindi),Kovakkai(fromTamil) or thonde kayi (from Kannada), or potol (from Assamese, Sanskrit, Oriya or Bengali (পটল) pôţol) “Paror” in Maithili, “Parol” in Magahi and “Parora” in Bhojpuri, Urdu and Awadhi. Colloquially, in India, it is often called green potato. It is widely cultivated in the eastern and some northern part of India, particularly in Odisha, Bengal, Assam, Bihar, and Uttar Pradesh. It is a good source of carbohydrates, vitamin A, and vitamin C. It also contains major nutrients and trace elements (magnesium, potassium, copper, sulfur, and chlorine) which are needed in small quantities, for playing essential roles in human physiology. parval (pointed gourd, Trichosanthes dioica)

 

Parwal Aloo Odisha

Parwal curry – Recipe is contributed by Mrs. Usha Mehta.

Hi friends! Enjoy this easily digestible vegetable cooked with potatoes and Indian spices. Parwal is a seasonal vegetable and is available during summers till monsoon season in India.

Preparation time : 10 minutes

Cooking time: 15 minutes

Serves : 4

Difficulty Level : Easy

Ingredients

  • 300 gms parwal / pointed gourd
  • 1 medium size potato, cubed
  • 1/2 tsp cumin seeds, roasted and powdered
  • 1 tbsp coriander powder
  • 1/2 tsp chili powder
  • 1/2 tsp turmeric powder
  • 12 cloves garlic , minced
  • 1 tbsp ginger, grated finely
  • 1/2 cup fresh coconut, finely grated
  • 1 cup curd / yogurt / dahi
  • 3 tbsp olive oil
  • 1/2 tsp salt or / salt to taste
  • 1/4 tsp asafetida / heeng
  • 1 tbsp coriander leaves, finely chopped

Method :

Step 1.

Wash and scrape the parwal / pointed gourd lightly with a knife ,cut the ends and cut them into halves horizontally. Remove any fibers and seeds that are yellow and hard. Keep aside.

Step 2.

Peel the potato and cut it lengthwise once and horizontally once to match the parwal / pointed gourd.

Step 3.

In the blender take the minced garlic, grated ginger, grated coconut and curd and blend it to a smooth paste. Keep aside.

Step 4.

Heat 3 tbsp oil in a wok / kadahi /pan and shallow fry the parwal / pointed gourd on medium flame till they become little soft and golden brown. Keep aside.

Step 5.

Then in the same heated oil add potato cubes and shallow fry the potatoes till they become little soft and golden brown and add shallow fried parwal / pointed gourd from step 3.

Step 6.

Add turmeric, chili powder, coriander powder, cumin seeds powder, salt to the shallow fried parwal / pointed gourd and potatoes . Cover and cook till soft.

Step 7.

Add garlic, ginger, coconut, curd paste to the cooked vegetable. Bring it to boil , let it simmer on low flame for 7-8 minutes.

Step 8.
garnish with finely chopped coriander leaves. Serve hot with rice or any other Indian bread.

Note:

  • Peel the skin of Parwal / pointed gourd lightly.
  • Parwal / pointed gourd is generally deep fried before using in the curry, shallow frying is healthier.

 Possible health benefits of Parwal / Pointed gourd:

Improves Digestion Parwal is easy to digest, and the fiber rich green vegetable is good for treating gastrointestinal and liver disorders.

Lowers Cholesterol & Blood Sugar The small round seeds of parwal benefits the health as it lowers cholesterol and blood sugar levels naturally.

Weight Loss This is another health benefit of having parwal. It is low in calories and keeps you fuller for a long time, thus aiding weight loss.

Treats Flu In Ayurveda, pointed gourd or parwal is used as a medicine to cure cold, fever and throat problems.

Blood Purifier According to Ayurveda experts, this is another health benefit of parwal. Pointed gourd is excellent for balancing Kapha. It helps purify blood tissue and this in turn makes it a good green vegetable for skin care as well.

Skin Benefits Parwal is rich in vitamins like Vitamin A and C, and antioxidants which makes it good for the skin.

Ref. http://www.boldsky.com/health/wellness/2013/health-benefits-parwal-036618.html#slide26319

Nick’s kitchen medical Disclaimer:

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

Cabbage Fry

Cabbage fryCabbage Fry

Hi friends! Try this healthy and simple and tasty recipe.

Preparation Time : 10 minutes

Cooking time : 15 minutes

Cuisine: Indian

Course: Main

Level Of Cooking: Easy

Serves: 4

Ingredients:

  • 250 gms Cabbage, finely chopped
  • 1/2 cup husked moong dal / Moong dhuli dal ,soaked in a cup of water for 15 minutes
  • 2 tbsp Oil
  • 1 sprig curry leaves
  • 1 tps Mustard seeds
  • 1/4 tsp Asafetida / Heeng
  • 1 tsp Ginger grated
  • 1/2 tsp Turmeric powder
  • 1/2 tsp Red chili powder
  • 2/3 tsp Salt/ or to taste

Method:

Step 1.

Wash and Soak the Moong dal for 15 minutes.Cut the cabbage in fine threads or it can be grated too keep aside.

Step 2.

Heat oil in a wok / kadahi / or pan add mustard seeds, when it  starts crackling add asafetida / heeng saute till slightly pink in colour. Add curry leaves, ginger grated. Stir and sauté for a minute.

Step 3.

Add Moong dal, cabbage turmeric powder and salt, cover and cook on low flame stirring intermittently until moong dal is soft.Serve hot with rice or any Indian bread of choice.

Note:

1. Choose a cabbage that is heavy for its size. Make sure the leaves are tight and firm as loose leaves indicate an older cabbage. Store cabbage in the refrigerator for up to two weeks.

2. Cabbage can be eaten raw, steamed, boiled, roasted, sautéed or stuffed. The sulfurous odor often associated with cabbage only develops when the cabbage is overcooked. The longer a cabbage is cooked, the stronger the odor becomes.

3. Add shredded cabbage to any salad or fresh coleslaw.

Quick tips for eating more cabbage:

  • Keep it simple and drizzle roasted chopped cabbage with olive oil, cracked black pepper and minced garlic
  • Add shredded cabbage to a fresh green salad
  • Add chopped cabbage to any soup or stew near the end of cooking.
Possible health benefits of cabbage:

Cabbage, which is often lumped into the same category as lettuce because of their similar appearance, is actually a part of the cruciferous vegetable family. Cruciferous vegetables like cabbage, kale and broccoli are notorious for being chock-full of beneficial nutrients. If you are trying to improve your diet, cruciferous vegetables should be at the very top of your grocery list.

Cabbage can vary in color from green to red and purple, and the leaves can be smooth or crinkled. With less than 20 calories per half cup cooked, it is a vegetable worth making room on your plate for.

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

Protection from radiation therapy

A compound found in cabbage and other cruciferous vegetables known as 3,3′-diindolylmethane (DIM) has been shown to protect against the harmful effects of radiation therapy. It is well-known that DIM has protective effects against cancer, but this study shows there is also hope for using it as a shield to protect healthy tissues during cancer treatment in the future.

Cancer prevention

Another cancer-fighting compound found in cabbage is sulforaphane. Research over the past 30 years has consistently shown that consuming cruciferous vegetables has been associated with a lower risk of cancer. More recently, researchers have been able to pinpoint that the sulfur-containing compounds (namely sulforaphane) that give cruciferous vegetables their bitter bite are also what give them their cancer-fighting power.

More studies with sulforaphane are testing its ability to delay or impede cancer. Promising results have been seen with multiple types of cancers including melanoma, esophageal, prostate and pancreatic. Researchers have discovered that sulforaphane has the power to inhibit the harmful enzyme histone deacetylase (HDAC), known to be involved in the progression of cancer cells. The ability to stop HDAC enzymes could make sulforaphane-containing foods a potentially powerful part of cancer treatment.

Another natural chemical found in cabbage, parsley, celery and other plants known as apigenin has been found to decrease tumor size in an aggressive form of breast cancer in a recent study conducted at the University of Missouri. Researchers claim that their findings show that apigenin has potential to be used as a non-toxic treatment for cancer in the future.

Red cabbage contains the powerful antioxidant anthocyanin, the same compound that gives other red and purple-hued fruits and vegetables their vibrant colors. Anthocyanins have been shown to slow cancer cell proliferation, kill already formed cancer cells and stop the formation of new tumor growths.

Heart health

The same potent anthocyanins in red cabbage that help protect against cancer have been shown to suppress inflammation that may lead to cardiovascular disease. A recent report in the American Journal of Clinical Nutrition associated the intake of flavonoid-rich foods with a lower risk of death from cardiovascular disease and stated that even small amounts of flavonoid-rich foods may be beneficial. The high polyphenol content in cabbage may also reduce the risk of cardiovascular disease by preventing platelet buildup and reducing blood pressure.

Immunity and digestion

A popular way to consume cabbage is in a fermented form such as sauerkraut and kimchi. Chocked full of probiotics, fermented foods are one of the best things you can consume for your immune and digestive systems. Healthy microbes generate an acidic environment to preserve and develop flavor and enzymes in fermentation that make vitamins and minerals easier to absorb.

The fiber and water content in cabbage also helps to prevent constipation and maintain a healthy digestive tract. Eating adequate fiber promotes regularity, which is crucial for the daily excretion toxins through the bile and stool.

Ref.http://www.medicalnewstoday.com/articles/284823.php#possible_health_benefits_of_consuming_cabbage

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.

 

 

Kesar Phirni

Phirni Kesar GPhirni Kesar 1

Kesar Phirni /Rice Pudding

 Rice pudding is a dish made from rice mixed with water or milk and other ingredients such as cinnamon and raisins. Different variants are used for either desserts or dinners. When used as a dessert, it is commonly combined with a sweetener such as sugar. Such desserts are found on many continents, especially Asia where rice is a staple.

The following ingredients are usually found in rice puddings:

  • rice; white rice (usually short grain, but can also be long grain, basmati, or jasmine rice), brown rice, black rice
  • milk; (whole milk, coconut milk, cream or evaporated)
  • spices; (nutmeg, cinnamon, ginger etc.)
  • flavorings; (vanilla, orange, lemon, pistachio, rose water etc.)
  • sweetener; (sugar, brown sugar, honey, sweetened condensed milk, fruit or syrups)
  • eggs

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

Hi friends! A delicious and fragrant milk and rice based Indian dessert served cold. Milk thickened with rice flour and flavored with cardamom, and saffron.This recipe is contributed by an avid blog user Mrs. Usha Mehta

Cook time : 15 minutes

Cuisine : North Indian, Punjabi

Course : Dessert, Indian Dessert

Serves: 3-4                    

Ingredients:

  • 40 gms Rice flour
  • 500 ml Milk, Low fat
  • 1/2 cup milk, for mixing rice flour
  • 3 green cardamoms, powdered
  • A pinch saffron / Kesar strands
  • 60 gms sugar
  • 1 tbsp Almonds, slivered

Method:

Step 1.
In a mixing bowl mix rice powder and 1/2 cup milk together to a smooth lump free paste.

Step 2.

In a sauce pan take 500 ml milk, bring it to boil reduce the heat and add the rice paste stirring continuously .

Step 3.

Add cardamom powder, saffron, and sugar. Keep stirring till thick and lump free.

Step 4.

Once thickened switch off the stove, pour the phirni mixture into serving dish.

Step 5.

Top it with slivered almonds and some Chirongi.

Step 6.

Refrigerate for 2-3 hours. Serve chill.

Note: Serving and Eating of Phirni

Phirni is served as a dessert after meals. The way of serving this dish is quite distinctive. Traditionally, the rice and milk mixture is poured in separate earthen bowls. While serving, each bowl is served separately. Garnishing plays an important role in serving of this popular sweet dish. It can be done with chopped dry-fruits and raisins. Silver paper also known as ‘chandi wark’ is placed on top of the rice and milk mixture. It is usually eaten with dessert spoon or traditionally with wooden spoon.

Nutritional Facts Related to Phirni/ Rice pudding :

Being a milk based dish, phirni is quite healthful. Rice also adds to the nutritional value of the dish. Even nuts and raisins are full of vitamins, proteins and minerals. The only thing that let the consumers to avoid it is the use of sugar. It is a sweet dish, hence not recommended for obese and diabetic patients.

 Ref. http://ifood.tv/indian/phirni/about

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.

 

Mix Dals Fry

Dal Fry 1Dal Fry

Hi friends! A very popular reasonably spiced north Indian preparation.It is a tasty combination of husked moong dal and masoor dal  . Dal fry  is very delicious quick and easy to make.

Preparation Time : 10 minutes

Cooking time : 15 minutes

Servings : 4

Cuisine: Indian, Punjabi

Course: Dals / lentils

Level Of Cooking : Easy

Ingredients:

  • 1/2 cup Split husked Moong dal
  • 1/2 cup Masoor dal
  • 1 medium size Onion, finely chopped
  • 2 small size tomatoes, finely chopped
  • 2 green chilies, finely chopped
  • 6 cloves Garlic, minced
  • 1/2 tsp Red chili powder
  • 1 tsp Cumin seeds
  • 2 tbsp Ghee
  • 1 tsp fresh lime juice
  • 1/2 tsp Turmeric powder
  • 1 level tsp Salt or / to taste

Method :

Step 1.

Wash well and soak moong dal  and masoor dal for ten minutes in 500 ml of water.

Step 2.

Pressure cook on high flame the dals in the same water in which it was soaked, with salt, turmeric powder and the red chili powder. The moment full pressure is formed,Switch off the stove.Let the cooker cool down to room temperature, remove the cooked dal in to a serving bowl.

Step 2.

Heat the ghee in a pan. Add the cumin seeds, when cumin starts crackling add chopped onions sauté till golden. Add minced garlic saute till light golden add green chili.

Step 3.

Add this seasoning to the dal, simmer for two minutes, add lime juice and remove from heat. Serve hot.

Possible health benefits of Moong and Masoor dal:

Moong Dal:Moong dal is a dieter friendly dal. This type of dal has minimal calorie and is a rich source of iron and potassium.

moong dal is hailed has the healthiest among the dals. Others like masoor dal have health benefits too.

Masoor Dal : Masoor dal is very good for people suffering from bile reflux, and it also improves the blood circulation in the body.

Ref. http://www.boldsky.com/health/nutrition/2013/ten-types-of-dals-their-health-benefits-035300.html#slide20026

Good point of mixed dals:

  • Low in saturated fat
  • No cholesterol
  • Low in sugar
  • Very high in dietary fiber
  • High in iron
  • High in manganese
  • High in phosphorus
  • High in thiamin
Nick’s kitchen medical Disclaimer:

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

 

Matar/Green peas Samosas

Samosa Matarwala G

Matar/Green peas Samosas

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

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

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

Preparation time: 10 minutes.

Cooking time: 20-25 minutes

Cuisine : Indian

Course : Savory Snack

Ingredients:

For Pastry/ dough

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

For Filling:

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

 Method:

For  pastry/ dough

Step 1.

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

Step 2.

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

For Filling

Step 1.

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

Step 2.

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

Step 3.

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

For making samosas

Step1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

Note:

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

Nick’s kitchen medical Disclaimer:

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

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.

 

Khandvi

Khandvi

Easy Khandvi recipe

Khandvi is a savory snack in Gujarati cuisine. It consists of yellowish, tightly rolled bite-sized pieces, and is primarily made of gram flour and yoghurt.Khandvi is readily available across India, and is commonly eaten as an appetizer or snack. Many people choose to buy it from local shops rather than preparing it at home, though it is easy to make.In other parts of India, this dish is also known as Suralichi vadi or Patuli.

Hi friends! Gujarati khandvi, a delicious appetizer/ teatime snack is relished by all. It can be prepared easily .

Preparation Time: 5 minutes

Cooking Time: 30 minutes

Cuisine: Indian, Gujrati

Course: Snack/ Appetizer

Serves: 2

Level : Easy

 Ingredients :

  • 1/2 cup Gram flour /Besan
  • 1/2 cup Curd
  • 2 tbsp Green coriander ,finely chopped
  • 1 tbsp Oil
  • 1 Green chili ,minced
  • 6 Curry leaves
  • 1/4 tsp Turmeric powder
  • 1/4 tsp Asafetida
  • 1/2 tsp Ginger paste
  • 1/2 level tsp salt /or as per taste

For tempering:

    • 1tabsp oil
    • 1/2 tsp mustard seeds
    • 4-5 kadhi patta /curry leaves
    • 1 tbsp green coriander, finely chopped
    • 1/4 cup grated coconut

Method:

Step 1.

In a mixer jar take gram flour/ besan, curd, water, salt, turmeric, chili paste,  and make a smooth batter , without any lumps (batter can also be prepared in a bowl, by whisking it manually).

Step 2. 

Take the mixture in a non stick pan over high heat, and bring to a boil, stirring all the time ,to avoid scorching.

Step 3.

Keep cooking and stirring the mixture. It starts thickening, looking like a thick paste like consistency. Keep stirring continuously .

Step 4.

Mixture is ready, when a tsp of from it is spread on to an ungreased surface, and when cool, it should come off clean. mixture for making khandvi is now ready.

Step 5.

For spreading the cooked mixture, take a tray without greasing it with oil. With help of a spatula, spread the khandvi mixture over the tray very thinly. Within 15 to 20 minutes, batter cools and sets.

Step 6.

Now with a knife, cut the cooled khandvi spread into 6 inch long and 2 inch wide strips.Roll each strip like a scroll, as firmly as you can, without breaking them, make all the rolls and arrange  on a plate.

Step 7.

For tempering :

Now heat oil in a small pan. Chop the green chili lengthwise. When oil is sufficiently hot add mustard seeds into. when mustard seeds start crackling, add curry leaves . Spread this Seasoning /tadka over the khandvi .

Step 8.

Arrange them on to a serving dish. Garnish with the coriander, coconut and serve.

Step 9.

Tasty khandvi is now ready. Serve khandvi with coriander chutney/or ketchup or any chutney as per your taste.

Note:

  1. For making Khandvi mixture should be smooth, lump free.
  2. Sour curd / dahi / yogurt gives better results.
  3. The batter is cooked down to a thick paste and then spread thinly on a flat surface.
  4. It can be served hot or cold
  5. Besan flour is made from chickpeas.

Nutrient Facts for chickpeas / Gram flour /Besan Flour:

Besan flour, or gram flour, may not sound familiar until you hear its third name: chickpea flour. The characteristic nutty flavor from finely ground chickpeas gives besan flour the ability to create tasty, simple breads that stand on their own with few ingredients. It also stands above wheat flour in protein and folate content.

Basics

Besan flour is naturally higher in protein than wheat-based flours. One-half cup contains 10 grams of protein, compared to 8 grams in whole-grain wheat flour and just 6 grams in white flour. One-half cup of besan flour has 178 calories and 3 grams of total fat. Even though that’s double the fat of whole-wheat flour, 70 percent of the fat in besan flour comes from healthy unsaturated fats that can lower cholesterol. The same portion has 5 grams of fiber.

Vitamins

One-half cup of besan flour has 201 micrograms of folate, compared to 26 micrograms in whole-wheat flour and 182 micrograms in enriched white flour. If you consumed an entire half-cup of besan flour, you’d get 50 percent of the recommended daily intake of folate. This important vitamin is critical for the production of proteins and genetic material. In this role, folate is especially important during periods of rapid growth. When taken before and during pregnancy, it helps prevent birth defects of the brain and spinal cord. The same portion of besan flour is a good source of thiamin and vitamin B-6. Thiamin converts food into energy, while vitamin B-6 is needed for the synthesis of red blood cells and the neurotransmitter serotonin that regulates appetite and mood.

Minerals

Besan flour delivers a boost of iron, magnesium and phosphorus. Well known for its role carrying oxygen, iron also functions as an antioxidant and it’s needed for the production of collagen. Magnesium causes muscles to relax, which helps maintain vascular health and regulates blood pressure. Phosphorus combines with calcium to form the primary compound used to build bones. It also carries lipids through the body and activates enzymes that produce energy. One-half cup of besan flour has 2 milligrams of iron, 76 milligrams of magnesium and 146 milligrams of phosphorus.

Preparation Tips

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

Gluten Free

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

Carrot Barfi

Carrot barfiCarrot / Gajar Barfi

Barfi or burfi is a sweet confectionery from the Indian Subcontinent. The name originates from the Persian word Barf which means snow. The confection is served in India, all year round, it has many varieties. Main ingredients of plain barfis include condensed milk and sugar. The ingredients are cooked in a vessel until the mixture solidifies.

Hi friends!Make this yummy barfi very easy to make and very delicious.

Preparation Time : 5-10 minutes

Cooking time : 20-25 minutes

Servings : 6-8

Cuisine: Indian

Course: Indian Desserts

Level Of Cooking: Easy

Ingredients:

  • 500 gms Carrots, grated
  • 150 gms Khoya/mawa, grated
  • 500 ml Milk
  • 2/3 cup Sugar
  • 2 tbsp Almonds, powdered
  • 2 tbsp Almonds , slivered
  • 1/2 tsp Ghee for greasing
  • 6 Green cardamoms, powdered

Method :

Step 1.

Wash, peel and grate the Carrots.

Step 2.

In a wok / kadahi/ heavy bottom pan take milk and add grated carrots, and bring it to a boil. Reduce the heat and let the carrots cook on low flame till 90 % milk is absorbed.

Step 3.

Add grated khoya, cardamom powder and sugar. Mix well and cook for five to ten minutes or till mixture thickens. Add powdered almonds to the mix.

Step 4.

Grease an aluminum tray with ghee or take a non stick tray. Switch off the stove, pour the carrot mix into the tray and spread evenly.

Step 5.

You can even keep it in the refrigerator to set. Decorate chopped nuts and set aside for cooling.

Step 6.

Cut into squares and decorate each square with a slivered almond and serve.

 Possible health benefits of Carrots:

Prevention of Heart Disease: High cholesterol is a major factor for heart disease. Since regular consumption of carrots reduces cholesterol levels, it is a good idea to consume a healthy dose of carrots, in order to prevent heart-related problems.

Blood Pressure: Carrots are rich sources of potassium, which is a vasodilator and can relax the tension in your blood vessels and arteries, thereby increasing blood flow and circulation, boosting organ function throughout the body and reducing the stress on the cardiovascular system.

Immune Booster:  Carrots contain a number of antiseptic and antibacterial abilities that make it ideal for boosting the immune system. Not only that, carrots are a rich source of vitamin C, which stimulates the activity of white blood cells and is one of the most important elements in the human immune system.

Digestion: Carrots, like most vegetables, have significant amounts of dietary fiber in those orange roots, and fiber is one of the most important elements in maintaining good digestive health.

Prevents Cancer: Beta-carotene consumption has been linked to a reduced risk of several cancers, notably lung cancer.

Improves Eyesight: Deficiency of vitamin A can cause some difficulty seeing in dim light. Since carrots are rich in vitamin A, it is good for improving eyesight and preventing conditions like night blindness from developing as we age.

Oral Health: The organic compounds in carrots all by themselves are good for mineral antioxidants, but carrots also stimulate the gums and induce excess saliva. Saliva is an alkaline substance and combats the bacteria and foreign bodies that can often result in cavities, halitosis, and other oral health risks.

Stroke: Eating a carrot every day reduces the risk of stroke by 68%. Many studies have strengthened the belief in the “carrot effect” on the brain. Studies conducted on stroke patients revealed that those with highest levels of beta-carotene had the highest survival rate.

Diabetes: Carrots are good for blood sugar regulation due to the presence of carotenoids in this delicious vegetable. Carotenoids inversely affect insulin resistance and thus lower blood sugar, thereby helping diabetic patients live a normal, healthy life. They also regulate the amount of insulin and glucose that is being used and metabolized by the body, providing a more even and healthy fluctuation for diabetic patients.

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

Nick’s kitchen Disclaimer:

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

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Olive oil dip

Garlic dip G      Toasted brown breadGarlic herb dip bread fingers

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

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

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Health Benefits of Olive Oil & Bread

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Masaledar Lobiya Curry

Blackeyed beans curry 5

Masaledar Black eyed pea /cow pea /
Lobiya Curry

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

Prep time : Soaking the beans over night

Pressure Cooking time : 15 minutes

Cooking time : 30 minutes

 Recipe type: main dish

Cuisine: north Indian

Ingredients :

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

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

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

  • Aids the digestive system and the colon: Due to its high fiber content it helps with elimination and keeps cancer at bay. Fiber is a nutrient that helps regulate your digestive system, and increasing your intake could help alleviate constipation and symptoms of irritable bowel syndrome. Fiber also helps keep your cholesterol levels healthy by preventing cholesterol from being absorbed into your bloodstream, which reduces your risk of developing heart disease. Additionally, high-fiber foods keep you feeling full, since they are digested slowly — which is important for weight control.
  • Good for the heart: It contains fiber, flavonoids no cholesterol and therefore is advantageous for the heart.
  • Good for the stomach: It helps with problems associated with the stomach, pancreas as well as spleen.
  • Helps in weight loss: Low in fat and calories makes them a nutritious accessory for a weight-loss diet plan. A diet which is lower in fat and calories can help you slim down, avoids putting on weight and safeguards you from numerous health problems, which includes cardiovascular disease, diabetes and also depressive disorders.
  • Helps with the bladder: It has been confirmed to be useful in reducing blockages or even discomfort related to urination problems.
  • Lowers cholesterol level: Cowpeas are well known because of their capability to reduce the plasma cholesterol within your body. This really is aided by them being recognized like an excellent method of obtaining proteins as well as dietary fibers, and it has a comparatively lower glycemic index.
  • Rich in anti-oxidants: The anti-oxidation property restricts the growth of the cancerous cells within the body.

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

Nick’s kitchen medical Disclaimer:

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

 

Lasooni Palak Aloo

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.

 

 

Moong Dal Halwa

Moong Dal Halwa1 Moong Dal Halwa 2 Moong Dal HalwaMoong Dal 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.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.

The mung bean (Vigna radiata), alternatively known as the moong bean, green gram, or mung Sanskrit मुद्ग / mudga, is a plant species in the legume family. Themung bean is mainly cultivated in India, China, and Southeast Asia.

Hi friends! Halwa made from moong dal and flavored with cardamom, saffron and almonds. It’s a traditional Indian winter dessert.

Ingredients:

  • 1 cup split husked green lentil /yellow Moong dal
  • 150 gms Mawa / Khoya, grated
  • 1/2 cup pure ghee (cow’s milk ghee)
  • 1 level cup sugar
  • 6 Green cardamoms, powdered
  • Pinch of saffron
  • 1cup of water
  • 1 cup of milk (low fat)
  • 2 tbsp almonds powder
  • 2 tbsp of slivered almonds (sliced almonds) for garnish

Method:

Step 1.

Soak the moong dal or husked green lentil, in enough water overnight or for 5 to 6hours, drain and grind the  moong dal or husked green lentil to a slightly coarse paste with adding just enough water as needed to blend. Keep aside.

Step 2.

Melt ghee in a non stick wok/ pan, add the ground moong dal mixwell.Stir fry over low flame till fried well, approximately 20-25 minutes.Mixture in the first stage of frying is pasty, then starts getting lumpy and then starts breaking down and getting separated with the fat releasing from the sides, break the lumps while stirring.

Step 3.

In a non stick pan on low flame friy the grated mawa/ khoya. Mix it with the fried moong dal.

Step 4.

While the moong dal is getting fried, heat one cup of water and one cup of milk. Add sugar, saffron and green cardamom powder to the mixture. Bring it to a boil to dissolve the sugar, and keep hot till needed.

Step 5.

Add milk mixture to the fried dal mix and stir well to blend it , the mixture sizzles, so gently add the hot milk and water mixture.

Step 6.
Cook over medium low flame till the liquid is absorbed, and stir-fry till the fat separates and mixture leaves the sides of the pan / wok.Transfer on to a serving dish, decorate the Moong Dal Halwa with the lightly roasted slivered almonds and serve hot.

Possible health benefits of Moong dal:
It is used for making the legendary dal tadka and dal fry. It is eaten on a regular basis in every indian household in combination with rice and vegetables. Moong dal is a dieter-friendly dal rich in iron and potassium. Iron helps maintain haemoglobin levels and potassium helps reduce blood pressure, a boon for hypertensive people. It is extremely light and can be easily eaten when you fall ill and even by pregnant women. Moong dal is used for making soups, stews and purees. Boiled moong dal is also used for making delicious spicy parathas.

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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Mushroom Peas Curry

Mater Mushroom

Green peas and mushrooms cooked to a delicious gravy.

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

Preparation Time : 15-20 minutes

Cooking time : 15 minutes

Servings : 4

Cuisine: North Indian

Course: Main Course

Level Of Cooking: Easy

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

Serve hot with any Indian bread of your choice.

Possible health benefits of mushrooms:

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

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

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

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

 

Appam Dahi Vadas

Appam dahi Vadas 2Khara appam 3

Appam Dahi Vadas

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

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

Course: Appetizer

Cuisine: Indian

Category: Vegetarian

Serves : 6- 8

 Ingredients:

 For Appams

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

For the Dahi / curd / Yogurt

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.                                         

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

Step 6.

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

Step 7.

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

Step 8.

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

Step 9.

Garnished with finely chopped coriander leaves and serve cold.

Health benefits of Lentils/ Dals:

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

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

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

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

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

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

Health benefits Curd:

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

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Creamy Peas Soup

Pea soupCreamy Peas Soup

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

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

Prep time: 7 minutes

Cook time: 10 minutes

Cuisine: North Indian

Course: Soups

Serves: 4

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Health benefits of green peas:

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

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

Nick’s kitchen medical disclaimer:

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

 

 

Bottle gourd Halwa

Lauki Halwa Arch

Lauki /bottle gourd Halwa

Locally known as “Lauki” (Hindi) or “Sorakkai” (Tamil), this veggie is not that popular in the western world.Found in every kitchen of the Indian household, bottle gourd believed to have originated in Africa, constitutes a major part of food in the Indian cuisine. Like it or not, this gourd has dominated the domestic main course menu for time immemorial.

Hi friends! Try this easy recipe to make  lauki halwa , it is simply delicious!

Preparation Time : 10 minutes

Cooking time : 30 -45 minutes

Servings : 4

Cuisine: Indian ,Maharashtra

Course: Desserts

Level Of Cooking: Easy

Ingredients:

  • 500 gms Lauki/Bottle gourd/Ghiya
  • 1/2 litres Milk
  • 1 cup Fresh cream
  • 1/2 cup Sugar
  • 6 Green cardamoms, powdered
  • 9-10 Cashew nuts for garnishing
  • 1 tbsp Poppy seeds/ Khuskhus

Method:

Step 1.

Wash and peel the Lauki/Bottle gourd/Ghiya and grate it in a mixing bowl. Keep aside.

Step 2.

Heat milk in a wok/Kadahi/non-stick pan and bring it to boil. Add the grated Lauki and cook till it gets cooked and the mixture starts thickening.

Step 3.

When 80% of the milk evaporates, add sugar and poppy seeds and cook on low flame while stirring continuously, till the sugar dissolves.

Step 4.

Add cream and green cardamom powder to the cooked Lauki and mix it well.

Step 5.

Cook on low flame for another ten minutes or till very well blended. Switch off the stove.

Step 6.

Remove it in a dessert serving bowl and serve hot, warm or cold, garnished with slightly fried or roasted cashew nuts.

Health benefits of Lauki/ Bottle gourd/Ghiya :

What’s making this veggie popular these days is its enormous impact on the treatment of high blood pressure and heart disease. The myriad of health benefits of bottle gourd is least known to many.Bottle gourd is believed to help the liver function in a balanced fashion.

The juice from the leaves help cure jaundice and the juice from the gourd helps reduce graying of hair.

The gourd juice, helps treat burning sensation in the urinary passage if consumed with lime juice.

It reduces fatigue and keeps you fresh, especially during summer.

It helps fight constipation, as it is fiber rich. Because of its fiber and low fat content, Ayurveda highly recommends this food for diabetic patients and young children.

Ayurveda also recommends the juice of this gourd in the treatment of acidity, indigestion and ulcers as it serves as an alkaline mixture.

Indian traditional medicine claims that bottle gourd acts as a nerve tonic and can help improve obsessive-compulsive disorder (OCD). This claim has been confirmed by a study published in the journal Pharmacognosy Research where the investigators found that the plant possesses anti-compulsive (anti-OCD) activity although they are not certain about the mechanism of action of this plant.

Bottle gourd is also considered one of the best weight loss foods since it is 96 percent water and provides just 12 calories per 100g of serving.

It is rich in, thiamin, vitamin C, zinc, iron and magnesium thus helping in improving overall health.

The juice from bottle gourd leaf helps in curing baldness and aids in preventing tooth decay.

So the good old “lauki”, though neglected the most, has both healing and cosmetic benefits that many people are unaware of. These easy growing climbers have made a great impact on the domestic gardening segment as well, due to its enormous health benefits.

Ref.http://www.medindia.net/patients/lifestyleandwellness/nutritional-guard-bottle-gourd.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.

 

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Aloo Matar Rasedar

Aloo mutterPotato peas curry

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

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

Preparation Time : 15 minutes

Cooking time : 25 minutes

Servings : 6

Cuisine: North Indian

Course: Main Course

Level Of Cooking: Easy

Ingredients:

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

Method :

Step 1.

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

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

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

Step 4.

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

Step 5.

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

 Health Benefits of Green Peas:

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

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

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

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

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

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

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

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

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

Nick’s kitchen medical Disclaimer:

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

 

Chana dal Dosa / Bengal gram dal dosa

Chana dal dosa 1

Chana dal Dosa / Bengal gram dal dosa

Chana Dal: A Nutritious Boost for Your Weight Loss Diet

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

Ingredients:

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

Step 1.

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

Step 2.

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

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

Step 3.

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

Step 4.

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

Step 5.

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

and pour oil around it.

Step 6.

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

Health benefits of chana dal:

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

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

Nick’s kitchen medical Disclaimer:

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

Bajra / Millet Roti

Bajra Roti

Bajra / Millet roti or bajra bhakri

Bajra / Millet roti or bajra bhakri is gluten free flat Indian bread made from millet / bajra flour.

Prep time: 5 minutes

Cook time: 3 minutes

Cuisine: Indian

Course: Bread

Serves: 6 small flat rotes / breads

Ingredients:

  • 2 cups bajra /millet flour
  • 1/2 tsp red chili powder
  • 1 level tsp salt or / as per taste
  • 1 tsp cumin seed, roasted and powdered
  • 2 tbsp coriander leaves, finely chopped
  • 1 onion, medium size, finely chopped
  • 1 cup hot water
  • some bajra / millet flour for dusting
  • Olive oil / pure ghee for frying rotes

Method:

Step 1.

In a pan heat the water and keep aside.

Step 2.

In a mixing bowl, take the bajra / millet flour add salt, red chili powder, cumin seed powder, onions and coriander leaves. With the hot water knead the mixture into a smooth ,soft dough.

Step 3.

Divide the dough into six equal portions. Dust with flour the rolling board and roll each portion into 3″ disc/ roti/ flat bread.

Step 4.

Heat a griddle / tava on a medium flame, carefully transfer each rolled disc/ roti/ flat bread disc on to the hot tava / griddle.

Step 5.

Cook one side of the roti, flip and cook the other side. Put some ghee on the disc/ roti/ flat bread and fry slowly then flip a couple of times and cook till golden brown spots appear on both sides of the disc/ roti/ flat bread and it is well cooked. (fry the bajra rotis like parathas)

Step 6.

Fry all the disc/ roti/ flat bread one by one and stack all the rotis in a small bread basket or a casserole. Serve bajra roti / disc/ flat bread hot with a stuffed brinjals/ egg plants/ aubergines as side dish and dhaba dal (Sabut urad/ black gram whole with Bengal gram dal/ chana dal).

Health Benefits of Millet:

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

Heart-Protective Properties

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

Development and Repair of Body Tissue

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

Millet and Other Whole Grains Substantially Lower Type 2 Diabetes Risk

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

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

In this 8-year trial, involving 41,186 particpants of the Black Women’s Health Study, research data confirmed inverse associations between magnesium, calcium and major food sources in relation to type 2 diabetes that had already been reported in predominantly white populations.

Risk of type 2 diabetes was 31% lower in black women who frequently ate whole grains compared to those eating the least of these magnesium-rich foods. When the women’s dietary intake of magnesium intake was considered by itself, a beneficial, but lesser—19%—reduction in risk of type 2 diabetes was found, indicating that whole grains offer special benefits in promoting healthy blood sugar control. Daily consumption of low-fat dairy foods was also helpful, lowering risk of type 2 diabetes by 13%. Enjoy a hearty breakfast and get the benefits of both millet and dairy by serving a hot bowl of millet topped with low-fat milk and your favorite dried fruit, nuts or seeds.

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Helps Prevent Gallstones

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

Studying the overall fiber intake and types of fiber consumed over a 16 year period by over 69,000 women in the Nurses Health Study, researchers found that those consuming the most fiber overall (both soluble and insoluble) had a 13% lower risk of developing gallstones compared to women consuming the fewest fiber-rich foods.

Those eating the most foods rich in insoluble fiber gained even more protection against gallstones: a 17% lower risk compared to women eating the least. And the protection was dose-related; a 5-gram increase in insoluble fiber intake dropped risk dropped 10%.

How do foods rich in insoluble fiber help prevent gallstones? Researchers think insoluble fiber not only speeds intestinal transit time (how quickly food moves through the intestines), but reduces the secretion of bile acids (excessive amounts contribute to gallstone formation), increases insulin sensitivity and lowers triglycerides (blood fats). Abundant in all whole grains, insoluble fiber is also found in nuts and the edible skin of fruits and vegetables including tomatoes, cucumbers, many squash, apples, berries, and pears. In addition, beans provide insoluble as well as soluble fiber.

Fiber from Whole Grains and Fruit Protective against Breast Cancer

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

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

 

Cauliflower, Peas and Potato Stew

Cauliflower stew

Cauliflower, peas, potato Stew

 Vegetables usually show health benefits in long run by improving your overall health and keeping the internal systems in perfect condition. The consumption of vegetables takes care of your digestive, excretory, and skeletal system, as well as blood pressure levels. With a diet rich in vegetables, you are being benefited with abundant antioxidants that keep away diseases like cancer, cardiovascular problems and strokes. Moreover, vegetables deliver ample amounts of vitamins, including folate, vitamin A, vitamin K and vitamin B6, as well as carotenoids like beta carotene from carrots, lycopene from tomatoes, zeaxanthin from greens, and lutein from spinach and collard greens. Vegetables also help in keeping your weight under control and promoting healthy skin and hair. There have been innumerable research studies done all over the world that strongly suggest having fresh, green vegetables on a regular basis is far better than going for supplementary tablets to get the wholesome nutrition that you need.

Time: 20 minutes

Course: Main

Cuisine: India, Utter Pradesh

Level: Easy

Serves: 4
Ingredients:

1 medium size potato, boiled, peeled and cubed potatoes

1 cup cauliflower florets, washed

1/2 cup peas

1 medium size onion, finely chopped

1-2 green chillies

6 pods garlic, crushed

1 tsp ginger, finely grated

1 tsp dhania powder,

1/4 tsp black pepper powder

3 cloves, powdered

1″ Cinnamon stick

1/2 tsp jeera powder, jeera roasted and powdered

1 tbsp oil,

2/3 tsp salt or / salt to taste.

Method :

Step 1.

Wash, peel and cube potato. Cook the potato cubes and peas in a pressure cooker with one cup of water. The moment pressure is formed, switch off the stove. Cool the cooker to room temperature, open the lid take out the potato cubes and peas, keep aside.

Step 2.

Mash some green peas and potatoes coarsely. Keep aside.

Step 3.

Heat oil in a wok / kadahi/ sauce pan and add the cumin seeds. When cumin starts crackling, add the finely chopped onions. When onions become translucent add small florets of cauliflowers and potato cubes and peas mix. Stir fry the vegetables on medium flame till the gets pinkish brown in 3-4 minutes add salt.

Step 4.
Add cloves, cinnamon, dhaniya powder, pepper powder, jeera powder and the ginger-garlic-green chili paste to the above mixture. Mix well and fry the mixture on medium flame for few minutes.

Step 5.

Add water to the masala and vegetables. Add 1 1/2 cups of water. Cover and cook on low flame for about 6-8 minutes. The cauliflower florets should be soft but retain their shape .
Step 6.
Serve the stew hot garnished with finely chopped coriander leaves with any Indian bread of your choice and raita.

 

Nutritional Value of Vegetables:

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

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

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

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

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

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

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

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

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

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

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

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

Good 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.

 

Stuffed Brinjals/Aubergines

Brinjals stuffed NG

Stuffed brinjals /aubergines /egg plants

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

Prep time: 15 minutes

Cook time: 35 minutes

 Course: main

Cuisine: Maharashtra

Serves: 4

Ingredients :

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

For the filling

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Step 7.

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

Step 8.

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

Possible health benefits of consuming eggplant:

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

Heart health

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

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

Blood cholesterol

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

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

Cancer

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

Cognitive function

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

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

Weight management and satiety

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

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

Yam/Jimikand Kebabs

Yam Kebabs NG 1

What is Yam / elephant yam?

The elephant yam can be described as an edible tuber, which is one of the most widely consumed food crops, mainly in the tropical regions. This tuber is called elephant yam because the plant that it is derived from is quite huge and resembles the foot of an elephant to a great extent. Therefore, some of the other synonyms for the elephant yam are elephant foot yam, sweet yam and elephant bread. The highest consumption of the elephant yam is in Africa, followed by some Asian countries such as India. Although in the United States sweet potatoes are often mistaken for the elephant yam, the two are actually quite different, since they belong to two completely different plant families.

Hi friends!On the health and nutrition front, elephant yams are very high in carbs and are also good sources of proteins and certain vitamins. Elephant yam antioxidants make it a nutritious food to eat. Here is recipe for Yam/Jimikand Kebabs.

Difficulty level : Medium

Cuisine : North Indian

Course: Appetizers / snack

Prep Time : 25 minutes

Cook Time : 15 minutes

Ingredients :

  • 250 gm Yam, cut into tiny cubes
  • 1 cup Bengal gram split and skinned / Chana Dal
  • 2 small size Onions, finely Chopped Onions
  • 3 tbs Corn flour
  • 1/2 tsp Red Chilli Powder
  • 1 tbsp White Vinegar
  • 2 tbsp Cilantro/Coriander , finely chopped
  • 1 tsp Ginger , finely grated
  • 1 tsp Garlic, crushed
  • 1/2 tsp Garam masala
  • ½ tsp Aamchur/Dry Mango Powder
  • ½ tsp Jeera/Cumin Powder
  • 4 tbsp Olive oil
  • 2/3 tsp Salt or / salt to taste

For filling:

  • 100 gms cottage cheese
  • 2 tsp Melon Seeds
  • 4 tbsp pista, coarsely ground
  • 1/2 tsp salt

Method:

Step 1.

Peel and clean Yam / Jimikand, cut into small cubes wash it well.

Step 2.

On a high flame in a pressure cooker put yam with white vinegar and 1 cup of water . Close the lid, when full pressure is formed reduce the heat to low flame and cook for 5 minutes. Switch off the stove and let the pressure cooker cool to room temperature.

Step 3.

Open the lid drain yam and using a colander drain the water and wash the cubes under running water to remove some starch. place it in the food processor and grind into a fine paste. Lightly fry the ground yam in oil for 10 minutes. Switch off the stove and let cool it to room temperature.

Step 4.

On a high flame in a pressure cooker put washed chana dal with 3cups of water . Close the lid, when full pressure is formed reduce the heat to low flame and cook for1 5 minutes. Switch off the stove and let the pressure cooker cool to room temperature.

Step 5.

Open the lid strain chana dal using a colander, drain the water and mash the cooked dal into a coarse paste.

Step 6.

Add boiled and mashed chana dal, coriander, finely chopped onion, crushed garlic, gram masala, amchoor/ mango powder, salt, red chili powder to the yam and mix well.

Step 7.

Divide into 12 equal portions. and keep aside.

Step 8.

For the filling, mix 1/2 tsp salt to grated cottage cheese, green chilies, melon seeds and pista. Make roundels with it, cover each roundel with yam mix.

Step 9.

Press each kebab and make it flat. Coat each kebab lightly in corn flour and set aside.

Step 10.

Heat about 2 tablespoons oil in a large skillet over medium heat. Fry Yam kebabs in batches until golden brown on both sides. Between batches, add oil as needed.and shallow fry in oil. Serve with green chutney.

Elephant yam health benefits:

There are several elephant yam health benefits that are quite well known.

Given below are some of the most common elephant yam health benefits:

  • The trace minerals and key minerals present in elephant yam include copper, zinc, selenium, phosphorus, magnesium and potassium.
    • The fiber content in elephant yam is naturally high and therefore, it is usually considered a slimming food, as it promotes weight loss and reduces the levels of cholesterol in the body. If elephant yam is cooked in the right way, it can be eaten without any fear of weight gain.Several low fat elephant yam recipes are easily available through online resources as well as recipe books.
    • It has a cooling effect on the body, which is why it is good for people who suffer from hypertension.
    • Elephant yams are very high in omega 3 fatty acids; they help reduce the bad cholesterol in the body and increase the good cholesterol instead.
    • People who are undergoing treatment for piles are usually advised to eat high amounts of elephant yam.
    • The anti-coagulating properties present in yam can prevent the blood from clotting.

Ref. http://www.diethealthclub.com/articles/360/diet-and-wellness/elephant-yam-and-health-benefits.html

Nick’s kitchen medical Disclaimer:

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

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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Bajre ka Munn/Millet cookies

Bajra Mun Millet cookies

Bajre ka Munn/Millet cookies

Hi friends! Another Safe snacking winter treat. 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 treat substitute.Bajre ka Munn / Millet cookies, are a Winter bonanzas!

Preparation & Cooking Time : 10 -15 minutes

Serves: 6

Cuisine: Indian, Punjab

Course: Snack, healthy snack

Cuisine: Indian, North Indian, Punjab

Ingredients :

  • 3 cups Bajra / Millet Flour
  • 200 gms Jaggery
  • 3 tbsps Til/ Sesame seed
  • 1/2 cup powdered almonds
  • 1 cup water

Method:

Method:

Step 1.

Add 1 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, 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 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.

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

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.

 

Besan Ka Halwa

Besan Halwa 1

Besan / Chick pea flour Ka Halwa

Hi friends! Some of our favorite comfort foods for cold weather! Gluten Free: Besan/ Chick pea flour doesn’t contain gluten, so it makes a good substitute for wheat flour in gluten-free diets.

Key Ingredients: Besan, Sugar, Chickpea flour, slivered Almonds, Clarified Butter/ Pure Ghee

Recipe cook time: 20 minutes

Course: Indian dessert

Serves : 6

Ingredients:

  • 1 cup Besan /Chick pea flour
  • 2/3 cup sugar
  • 2 1/2 cups water
  • 4 tbsp pure ghee
  • 2 tbsp slivered almonds for garnishing

Method:

Step 1.

In a pan put the sugar and water and bring it to boil. Keep on simmer, till required.

Step 2.

In a wok/ Kadahi, melt the ghee add the Besan /Chick pea flour and stir fry over medium heat, stir it continually for about 8-10 minutes. When the Besan /Chick pea flour is a light golden in colour and does not stick together much , it is well fried .

Step 3.

Pour the hot sugar solution into the fried Besan /Chick pea flour gently and carefully, stirring continually bring to a boil. Once the water is added, mix the Besan /Chick pea flour mixture well so that no lumps are formed. Gradually Besan /Chick pea flour absorbs the water added and starts thickening.

Step 4.

Thoroughly mix let whole mixture cook for 5-6 minutes more. keep on stirring so that the Besan /Chick pea flour halwa does not stick to the wok / Kadahi and starts leaving the sides. Besan /Chick pea flour halwa is ready now. Serve hot, garnished with the slivered almonds.

Health Benefits of Besan / Chick pea flour:

Lowers diabetes- Besan is known to have very low levels of glycemic in it, which is great for those who have high diabetes. One can use the flour to make parathas and rotis, or replace the wheat flour to make desired dishes too.

Happy heart- Besan assures you with a happy heart, since it has high soluble fibre in it, which helps the heart stay strong and healthy for a very long time to come. Even the most reputed heart surgeons and specialists recommend the use of besan over any other flour for the heart, say experts

Lose weight now- Since besan has low glycemic index, the calorie count would be low too, which is why fitness freaks and experts swear by the consumption of besan, smoothie of besan is known as SATTU in India.

Fights allergies- Besan doesn’t have gluten in it, which is grain and especially wonderful for those who have allergies to gluten induced foods. Besan flour is highly nutritious and helps the body with immense benefits, especially when fighting allergies of any kinds.

Gluten free- Those who suffer from celiac ailments cannot have gluten, which is a protein. Gluten is found in barley and wheat extensively, but not in besan. Besan helps the immune system stay strong in the process, and the patient would be able to absorb all the nutrients as well as stay well nourished too.

No more anaemia to worry of- The flour of besan helps with fatigue, weight loss and even iron deficiency in the body, and we all know  when someone has low iron content in the body, they suffer from anaemia.

Besan is also good for those who suffer from dermatitis herpetiformis, autoimmune disorders, sclerosis, autism, ADHD and more.

One can use besan for the skin with a pinch of turmeric powder and milk. The paste can be applied on the visible parts of the face and neck and left for ten minutes to dry. This is a pack which would help exfoliate the skin and brings back the moisturising effects too. Besan flour helps tighten the skin, gives it a glow and brings back elasticity too

As a body scrub, the flour of besan has been used time again since our grandmothers young hood days. To remove spots, back acne, body marks and oiliness of the body, try using the flour as a pack with milk and turmeric twice a week. This is a pack which would remove the tan and keep the skin healthy and fresh.

Ref . http://stylesatlife.com/articles/besan-benefits/

 Nick’s kitchen medical Disclaimer:

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

 

Yellow Pumpkin Soup

Pumpkin soup 2

Pumpkin nutrition facts

Pumpkin fruit is one of the widely grown vegetables that is incredibly rich in vital antioxidants, and vitamins. While this humble backyard vegetable is less in calories but contains vitamin A, and flavonoid poly-phenolic antioxidants such as leutin, xanthin, and carotenes in abundance.The plant is a fast-growing vine that creeps along the ground surface in a similar fashion like that of other Cucurbitaceae family vegetables and fruits such as cucumber, squash, cantaloupes…etc. It is one of the most popular field crops cultivated around the world, including the USA at the commercial scale for its fruit, and seeds.

Pumpkin soup simply exotic.

Preparation Time : 10 minutes

Cooking time : 10 minutes

Servings : 4

Cuisine : Indian

Course: Soup

Level Of Cooking: Easy

Ingredients:

  • 250 gms Yellow pumpkin , cut into small cubes
  • 5 tbsp Butter
  • 1 Bay leaf
  • 12 Black peppercorns
  • 1 medium size Onion/ 1 cup, finely chopped
  • 3 tbsp Maida/ all purpose flour
  • 1 level tsp Salt or / salt to taste
  • 3 cups milk

Method :

Step 1

In a pressure cooker heat 2 tbsp butter, add bay leaf and black peppercorns. Add onions and sauté for 3-4 minutes. Add cubed pumpkin, sauté for two minutes.

Step 2

Add one cup water and close the lid. Pressure cook until pressure is formed, switch off the stove. Let the cooker cool down to room temperature, open the lid strain excess stock and reserve. Remove the bay leaf and put it in the pumpkin stock. Puree  only the pumpkin onion mix.

Step 3

Add the reserved stock to the puree, keep aside.

Step 4.

Heat in a non-stick pan three tbsp butter, add all purpose flour, stir fry on medium flame. When it gets the sandy texture remove from the heat and cool.

Step 5.

Take boiling milk and pour the boiling milk into the fried cold all purpose flour and butter mix/roux, stirring continuously to avoid lumps. Simmer gently for two minutes. Stir this white sauce, and then add pureed pumpkin mix.Cook the mixture on medium flame for about 2 minutes while stirring it continuously. Add salt, mix and switch off the heat.

Step 6.

Pour the soup in bowls and serve hot.

Possible Health benefits of Pumpkin:

It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol

it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.

Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes.

It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.

It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from “age-related macular disease” (ARMD) in the elderly.

The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.It is also rich source of minerals like copper, calcium, potassium and phosphorus.

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

Nick’s kitchen medical Disclaimer:

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

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Onion Soup

Onion soup.jpg

History : Onions are native to Asia and the Middle East and have been cultivated for over five thousand years. Onions were highly regarded by the Egyptians. Not only did they use them as currency to pay the workers who built the pyramids, but they also placed them in the tombs of kings, such as Tutankhamen, so that they could carry these gifts bestowed with spiritual significance with them to the afterlife. Onions have been revered throughout time not only for their culinary use, but also for their therapeutic properties. As early as the 6th century, onions were used as a medicine in India. While they were popular with the ancient Greeks and Romans, they were oftentimes dressed with extra seasonings since many people did not find them spicy enough. Yet, it was their pungency that made onions popular among poor people throughout the world who could freely use this inexpensive vegetable to spark up their meals. Onions were an indispensable vegetable in the cuisines of many European countries during the Middle Ages and later even served as a classic healthy breakfast food. Christopher Columbus brought onions to the West Indies; their cultivation spread from there throughout the Western Hemisphere. Today China, India, the United States, Russian, and Spain are among the leading producers of onions.

Hi friends !While many people love to eat onions are most often used as a seasoning, I want to share with you how to enjoy them as a healthy soup. For great flavor and nutrition I recommend Heatlhy Sautéeing of sliced onions.

Preparation Time: 10 minutes

Serves :6

Ingredients:

  • 3 Medium size Onions, cut into thin slices
  • 2 tbsp butter
  • 3 cups white sauce
  • 1tsp level tsp salt / or salt to taste
  • 1/4 tsp freshly ground pepper
  • 3 cups water

White sauce:

  • 3 tablespoons Refined flour /maida
  • 3tablespoons Butter
  • 3 cups Milk
  • 1/4 tsp Salt or / salt to taste
  • 1/4 teaspoon White pepper powder

Method :

 White sauce:

 Step 1

Melt three tablespoons of butter in a thick-bottomed pan. Add the flour, stir and cook the butter-flour mixture/ roux over low heat with a wooden spoon.

Step 2

When it gets the sandy texture remove from the heat and cool.

Step 3

When the milk boils, pour the boiling milk into the cold butter-flour mixture/ roux stirring continuously to avoid lumps. Simmer gently for two minutes, till sauce thickens slightly. Switch off the stove add salt,  and pepper powder keep aside.

Step 4.                                       

In a pressure cooker heat the butter and fry the onions on a very slow flame until golden brown colour.

Step 5.

Add 3 cups of water, and salt close the lid and the moment pressure is formed, reduce the heat to low flame and cook for five minutes. Switch off the stove.

Step 6.

When cooker cools to room temperature, open the lid and add the white sauce, 1/2 tsp salt and pepper mix well bring it to boil. switch off the stove .Serve hot.

 Health Benefits of Onions:

Onions, like garlic, are members of the Allium family, and both are rich in sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects. A wide variety of allyl sulfides are found in onion, including the four major diallyl sulfides: DMS (diallyl monosulfide), DDS (diallyl disulfide), DTS (diallyl trisulfide), and DTTS (diallyl tetrasulfide). Also present are a wide variety of sulfoxides, including (+) S-methyl-L-cysteine sulfoxide (MCSO), (+)-S-(1-propenyl)-L-cysteine sulfoxide (PRENCSO), S-methyl-l-cysteine sulfoxide, S-propyl-l-cysteine sulfoxide, and S-propenyl-l-cysteine sulfoxide. Onions are an outstanding source of polyphenols, including the flavonoid polyphenols. Within this flavonoid category, onions are a standout source of quercetin.

Cardiovascular Benefits

In human studies, most of the cardiovascular benefits have been demonstrated in the form of overall diet. Multiple studies show onion to be a food that provides protection for the heart and blood vessels when consumed in a diet that is rich in other vegetables and fruits—especially flavonoid-containing vegetables and fruits. The benefits of onion in this overall dietary context extend to prevention of heart attack. In virtually all of these diet-based studies, participants with the greatest intake of vegetables (including onions) gain the most protection. The outstanding flavonoid content of onions supports these research findings. It’s also interesting to note that onion is most commonly consumed in relatively small amounts along with other foods rather than by itself.

Support for Bone and Connective Tissue

Human studies have shown that onion can help increase our bone density and may be of special benefit to women of menopausal age who are experiencing loss of bone density. In addition, there is evidence that women who have passed the age of menopause may be able to lower their risk of hip fracture through frequent consumption of onions. “Frequent” in this context means onion consumption on a daily basis! In this research on bone density in older women, very sporadic eating of onion (once a month or less) did not provide much benefit. That finding, of course, was very expected. But less expected was the finding that it took daily consumption of onion to show robust benefits for bone density. Just as in the cancer-related onion research, the take-away message here is clear: you don’t want to skimp on onions when you are incorporating them into your meal plan.

In and of itself, the high sulfur content of onions may provide direct benefits to our connective tissue. Many of our connective tissue components require sulfur for their formation. For example, with the exception of hyaluronic acid, all glycosaminoglycans (GAGS) are sulfated. (GAGS are the premiere family of molecules found in the ground substance of our connective tissue.)

Anti-Inflammatory Benefits

While onion is not as well researched as garlic in terms of specific inflammatory health problems like rheumatoid arthritis or allergic airway inflammation, this allium vegetable has nevertheless been shown to provide important anti-inflammatory benefits.

Ref.http://www.whfoods.com/genpage.php?tname=foodspice&dbid=45

Nick’s kitchen medical Disclaimer:

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

 

Sweet and Sour Vegetables

Sweet & savour

Sweet and Sour Vegetables

Hi friends! With richness of vegetables, this dish is a good accompaniment to Indo Chinese fried rice ,the sweet and sour vegetable is just what you need to enjoy with fried rice or Hakka noodles.

Preparation Time: 15 minutes
Cooking Time: 10 minutes

Course: Main, Indo Chinese
Serves : 4

Ingredients:
  • 1 cup capsicum, bell peppers, yellow and red, cut into small cubes
  • 1 cup Cucumber, chopped into big cubes
  • 1/2 cup cabbage, cut into cubes
  • 1/2 cup Cauliflower, cut into small florets
  • 1/2 cup carrots, cut into small cubes
  • 1/2 cup onion , finely chopped
  • 2 tbsp celery, cut into small pieces
  • 4 tbsp oil
  • salt to taste

For The Sauce:

  • 2 tbsp plain flour
  • 2tbsp Soy sauce
  • 5 tbsp tomato ketchup
  • 1/2 cup brown vinegar
  • 1 /2 cup sugar
  • 1 1/2 cup water

Method :

Step 1.

Cut the cauliflower, cabbage, carrot, onions, capsicum into small cubes. Cut cucumber, into big cubes. Keep aside.

Step 2.

Heat the oil in a wok/ heavy bottom pan over high flame and add the onions and cauliflower, cabbage, carrot, onions, capsicum and sauté on a medium flame for 3 to 4 minutes stirring occasionally.

Step 3.

Take all the ingredients for the sauce in a pan, mix well and bring it to boil stirring continuously till sauce thickens, switch off the stove.

Step 4.

Add the prepared sauce and salt to step 2 vegetables, mix well and cook on a medium flame for 2 to 3 minutes, stirring continuously. Serve hot.

Health Benefits of  Mixed Vegetables:

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

Fiber

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

Healthy Eyes

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

Antioxidants

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

Strong Bones

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

Preparation Tips

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

Nick’s kitchen medical Disclaimer:

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

 

Vegetable Hakka Noodles

Hakka Noodles with Veggies

Vegetable Hakka Noodles

Hi friends! Enjoy this healthy, scrumptious  fusion cooking at home.

Course: Main

Cuisine: Indo Chinese

Prep time: 20 minutes

Cook time: 20 minutes

Level: Easy

Serves : 4

Vegetable noodles is a healthy Indo Chinese noodles recipe with good quantity of vegetables.

Ingredients:

  • 300 gms , Hakka Noodles
  • 1 Cup Cabbage, finely shredded
  • 1 Medium Onion , finely chopped
  • 1 Medium Carrot cut into thin strips
  • 1/2 cup French Beans, finely chopped
  • 1 Medium size Capsicum , cut into thin strips
  • 1 cup Spring Onion, finely chopped
  • 1tbsp Garlic, Finely Chopped
  • 1 tbsp Soya Sauce
  • 1tbsp green chili sauce
  • 1/4 tsp white pepper powder
  • 1 tsp salt or /salt to Taste
  • 3 tbsp – Oil
  • 1 tbsp Vinegar

 

Method:

Step 1.

Heat one liter water in a pan with salt and few drops of oil, when water starts to boil add noodles and cook until they are cooked. Drain noodles in a colander or sieve, use tap water to rinse noodles and keep side.

Step 2.

 

While noodles getting cooked, peel and cut thin strips of carrot, cabbage, , finely chop onion, beans, capsicum, spring onion, and garlic. Keep aside .

Step 3.

Heat oil in a heavy bottom pan add garlic, finely chopped onions saute for few minutes. Add carrot, cabbage strips, beans and saute for three -four minutes on medium to high flame. Add spring onions (white part) and saute until light golden brown saute until soft and pink add capsicum strips.

Step 4.

Now add salt, pepper green chili sauce, soya sauce, vinegar and mix everything well.

Step 5.

Add cooked and rinsed noodles and mix well to blend, add spring onion and mix again and cook for 1-2 minutes, switch off the stove.

Step 6.

Serve hot with vegetable Manchurian or sweet and sour vegetable curry.

Note:

To keep vegetables from getting over cooked , vegetables are cooked on high flame.

To keep the noodles from getting sticky , just keep cooked noodles under tap water and toss gently.

Health Benefits of Frozen Mixed Vegetables:

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

Fiber

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

Healthy Eyes

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

Antioxidants

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

Strong Bones

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

Preparation Tips

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

Nick’s kitchen medical Disclaimer:

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

 

Vegetable Fried Rice

Fried Rice

vegetable fried rice

Hi friends! Here is a quick recipe for Indo Chinese Vegetable Fried rice absolutely easy to make. Vegetarians will enjoy this delicious Steamed rice cooked with vegetables and  sauces. Serve with sweet and sour curry.

Preparation time: 30 minutes

Cooking time: 20 minutes

Course: main

Cuisine: Indo Chinese

Serves: 4

Ingredients:

for cooking the rice:

  • 1 cup long grained rice or basmati rice
  • 750 ml water
  • ½ tsp salt or as required

Vegetables:

  • 1/2 cup spring onion /Shallots
  • 1/2 cup carrots, into fine tiny cubes
  • 1/2 cup French beans, very finely chopped
  • 1/2 cup cabbage, very finely chopped
  • 1/2 cup Bell pepper (red and yellow) , chopped finely
  • 9 cloves of garlic, finely chopped
  • 1″ ginger, finely grated
  • 2 tbsp soy sauce
  • 1 tbsp vinegar
  • ½ tsp black pepper powder
  • 3 tbsp cooking oil
  • 2 tbsp finely chopped spring onions to garnish
  • 1 tsp salt or / salt as required

Method:

Cooking the rice:

Step 1.

Wash rice very well till the water runs clear and soak rice in water for 15 minutes,drain and keep aside.

Step 2.

In a sauce pan, bring to boil 750 ml. of water with salt , add the soaked and drained rice to the boiling water.

Step 3.

On a low flame cook the rice without the lid , when the rice is cooked, remove the pan from stove and drain the rice. Keep aside.

Fried vegetable rice :

Step 1.

As the rice is cooling, cut the vegetables finely and keep aside.

Step 2.

Heat oil in a kadahi /wok / pan, add the garlic and saute for few seconds till golden, add ginger and the spring onions /shallots and saute for about three minutes on medium flame stirring continuously.

Step 3.

Add all the finely chopped vegetables, increase the flame on a high initially and stir fry the vegetables on a high flame for 3-4 minutes. Then stir fry on a medium flame stirring continuously so that vegetables are cooked and also retain their crunchiness and crispiness.

Step 4.

Add the soy sauce, salt and pepper, mix and add the rice. Stir fry for a few minutes till the sauce is well blended with the fried rice well. Switch off the stove.

Step 5.

Garnish with finely chopped shallots/ spring onions and serve the vegetable fried rice hot, plain or with an Indo Chinese vegetable Manchurian.

Note:

  • Some green chili sauce can be added to make rice chili hot.
  • Salt is added a little less in Fried vegetable rice as Soy sauce too has salt in it.

Health Benefits of Frozen Mixed Vegetables:

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

Fiber

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

Healthy Eyes

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

Antioxidants

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

Strong Bones

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

Preparation Tips

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

Nick’s kitchen medical Disclaimer:

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

 

 

 

 

 

Vermicelli Kheer

Vermiceeli Kheer

Vermicelli / Seviyan Kheer

Hi friends!Vermicelli kheer /Seviya kheer, is one of the traditional dishes of India. It is made in every Indian household for special occasions like  Eid, Rakhsha Bandhan or  as a dessert throughout the year. In North India  it is called Vermicelli / Semiya / Seviya kheer and in south India it is called semiya Payasam.This delicious dessert can be served either warm or chilled.

Preparation Time :
10 minutes

Cooking time : 20 minutes

Servings : 6

Cuisine: Indian , Hyderabad

Course: Desserts, Indian

Level : Easy

Ingredients:

  • 1 cup Vermicelli
  • 1 liter Milk 2
  • 2 tsp Ghee
  • 12 Cashew nuts
  • 12 Raisins
  • 1/2 cup Sugar
  • 6 Green cardamoms, powdered
  • 1/4 tsp saffron

Method :

Step 1

Fry Cashew nuts lightly in ghee in a non-stick pan. Add cashew nuts and raisins, keep aside.

Step 2.

In the pan, take vermicelli and stir fry till light golden. Keep aside.

Step 3.

Boil the milk in a deep heavy bottom pan. On slow fire let the milk boil and thicken , when 60% milk is left add fried vermicelli, mix well and cook on low heat for ten minutes.

Step 4.

Add sugar and saffron, cardamom powder, fried cashew nuts and raisins. Mix well and cook on low heat for five minutes. Switch off the stove.

Step 5.

Mix well and serve hot

Note: Vermicelli / Seviyan Kheer/Semiya Payasam is a  low Calorie Indian Dessert.

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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Spinach Leaf Fritters

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.

Dates / Khajur Ladoos

Dates Ladoos

 Dates / Khajur Ladoos

Hi friends! Tasty laddoo made with a combination of dates and dry fruits.There is no sugar added in this recipe!

Preparation Time :15 minutes

Cooking time : 15 minutes

Serves : 15 Ladoos

Cuisine: Indian, North Indian

Course: Indian deserts

Level: Easy

Ingredients:

  • 275 gms Dates, seeded
  • 30 gms Almonds
  • 30 gms Cashew nuts
  • 30 gms Pistachios
  • 2 tsp Ghee
  • 2 tbsp Gum resin /gond, fried and powdered
  • 3 tbsp Poppy seeds /Khuskhus
  • 6 Green cardamoms, powdered

Method :

Step 1

Take the dates , remove the seeds and coarsely grind in a mixer and transfer into a bowl.

Step 2

Dry roast lightly the nuts in a non stick heavy bottom pan, keep aside to cool. When cooled coarsely grind cashew nuts, almonds and pistachios. Keep aside.

Step 3

Heat one tablespoon of ghee in a pan, add gum resin and fry till golden brown. Drain and cool ,make a powder keep aside.

Step 4

In the same pan, add the poppy seeds, roast them lightly, remove and keep aside .

Step 5

In the same pan, add 1 tbsp ghee add dates and mix well. Sauté till dates are heated. Remove into a plate and set aside to cool slightly.

Step 6

Add coarsely ground roasted nuts, green cardamom powder and crushed gum resin,poppy seeds to the dates. Mix everything well switch off the stove.

Step 7.

Cool the dates mixture, divide the mixture into equal portions and shape them into small lemon size ladoos.

Cool ladoos and store in an airtight container.

Possible health Benefits of Dates:

  • Dates are free from cholesterol and contain very low fat. Dates are rich in vitamins and minerals.
  • They are rich source of protein, dietary fiber and rich in vitamin B1, B2, B3 and B5 along with vitamin A1 and C.
  • It helps improve the digestive system as it contains soluble and insoluble fibers and different kinds of amino acids.
  • Dates are great energy boosters as they contain natural sugars like glucose, sucrose and fructose. To get more advantage add dates to milk and make it a very nutritious snack. Dates are very low in calories and are extremely suitable for health conscious people.
  • Dates are rich in potassium and reduced in sodium. This helps regulate a healthy nervous system. Researchers have revealed the fact that potassium intake up to a certain extent can reduce risk of stroke. Dates also help in lowering of the LDL cholesterol.
  • Dates have high iron content and are very useful in treating anemia. The patients can eat many dates for better advantages. Dates also have fluorine that slows down the process of tooth decay.
  • It helps people suffering from constipation. Soak dates overnight and take it along with water to have added advantage.
  • Dates help in weight gain and are beneficial for those who suffer from over slimming problem.
  • Cures abdominal cancer. The best thing is that it does not have any side effect on the body and is completely natural as well as it works better than medicine. It also helps in improving eye sight and helps in curing night blindness as well. Cures abdominal cancer. The best thing is that it does not have any side effect on the body and is completely natural as well as it works better than medicine. It also helps in improving eye sight and helps in curing night blindness as well.

Ref. http://www.indiaparenting.com/health/325_3792/top-10-health-benefits-of-dates.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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Spinach Soup

Spinach Soup.jpg

Ingredients:

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

Method:

Step1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

Health benefits of Spinach / Palak:

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

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

Nick’s kitchen medical Disclaimer:

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

 

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Instant Amla Pickle

Amla Pickle

Fresh pack or Quick process Amla/ Indian gooseberry

Pickle:

Fresh pack or quick pickles, are also very popular, as they are very easy to prepare and are ready to eat. Fresh or quick pickles are not fermented, but heated vinegar or oil or salt solutions are poured onto the vegetables.

Indian gooseberry pickle is good Source of antioxidants. Aid in supply of probiotic or gut friendly bacteria. Fresh pickles help in supplying essential vitamins and minerals. Amla or Indian gooseberry pickle aids in digestion and have hepatoprotective properties.

Pickles and Pickling Process:

Pickling is one of the oldest methods of food preservation. Before the invention of modern refrigeration, pickling was the only way to preserve various foods for future consumption. Generally, pickling began as a method to preserve foods that are either exotic or seasonal and limited by nature and cultivation. The process of pickling can be generally traced back to India, as it is believed to have originated about 4,000 to 5,000 years ago. With hot summers and a lack of water during summers, food production decreases during the summer. Thus, there is a need to preserve excess food produced during winters and hence, the process of pickling was invented to overcome this problem.

The traditional way of preparing long-lasting pickles in the Oriental style uses ingredients such as salt, oil, and dry chili powder mixed with condiments. These ingredients are added according to set proportions. The proportions are meant to cancel out the other’s effect on taste.

Indian Pickles

In India, unripe fruits such as mangoes, Indian gooseberry, unripe tamarinds, and lemons are traditionally used. Apart from these, various vegetables such as gherkin, bitter gourd, carrots, cauliflower, ginger garlic, onion, jackfruit, and citron are also pickled. In most cases, only one vegetable or unripe fruit is used for pickling. But occasionally, a mix of two or more vegetables or unripe fruits were also made. Generally, pickles made from vegetables and unripe fruits are prepared with the utmost care so that they cannot spoil and be preserved all year long. Non-vegetarian pickles are also popular. These pickles are made from chicken, fish, prawns, and mutton.

Preparation time: 10 minutes

Cook time : 10 minutes

Serves:  200 gms pickle

Level : Easy

Course: chutney / pickles

Cuisine: Indian / North Indian

Ingredients:

main ingredients:

  • 200 gms amla or gooseberry (small or bigger)
  • 1/2 tsp red chili powder
  • 1/2 tsp turmeric powder/haldi
  • 1 tsp salt/ or as per taste
  • 1 cup Mustard oil
  • 1 tsp mustard seeds
  • 1 tsp fenugreek seeds, coarsely  powdered
  • 1/4 tsp asafetida/hing

Method:

Step 1.

Wash the amla in water. Drain, wipe and keep aside. They should be moisture free.

Step 2.

Keep the Amlas whole, since seeds are very small and take the amlas in a large bowl. Keep aside.

Step 3.

Heat mustard oil on high flame in a wok / kadahi / pan till it starts smoking. Reduce the heat to low flame and add the mustard seeds, fenugreek seeds and allow them to splutter, add asafetida, red chili powder, turmeric powder ,salt and add Amlas . Mix very well .

Step 4.

Cover and cook on low flame, occasionally stirring for 7-8 minutes or till Amlas are slightly golden in colour and very well cooked.

Step 5.

Cool the amla pickle. Store in a glass / porcelain jar.

Step 6.

It is ready to serve with any Indian meals of your choice!

Note:

Make sure the pickled Amlas with fresh pack or quick process pickles are consumed with in the week. In cold climates, you can keep outside for 6-7days. In a hot and humid climate, keep in the fridge. It is recommended that the pickle must be prepared fresh every week.

Health benefits of Amla:

The health benefits of pickles include a good supply of essential vitamins, minerals, and antioxidants, contributes to modest diabetes control, improved digestion, liver protection, a supply of probiotics, and the ability to heal ulcers.

Free radical scavenging from antioxidants: Pickles can be good source of antioxidants.

Supply of probiotic or gut-friendly bacteria: Probiotic bacteria are those friendly bacteria that are present in our digestive system. These bacteria actually help us in the digestion of food. Sometimes, due to the use of antibiotics, along with invading bacteria, these friendly bacteria are also killed. The fall in their numbers can cause digestive problems that can be solved by eating pickles made without the use of vinegar. Naturally fermented salt pickles encourage the growth of these friendly bacteria, which will replenish the numbers in our digestive system and restore our health.

Pickles in Supply of essential minerals and vitamins: The fresh pickles are interesting and appetizing ways of making children eat their share of leafy vegetables and herbs, which are otherwise boring for children. Eating freshly made pickles not only tastes good, but they also supply essential vitamins such as vitamin C, A, K, folate and minerals like iron, calcium, and potassium. Vitamins and minerals are vital micronutrients which protect us from diseases, help us build immunity, bone strengthening, vision protection, curing anemia, and various other functions.

Diabetes Control: Studies have shown that consuming vinegar based pickles improves hemoglobin levels in diabetic patients, which in turn helps in controlling diabetes. The acetic acid present in vinegar has been noted to be responsible for this phenomenon. However, care must be taken to avoid the consumption of salted pickles as excess salt increases blood pressure.

Improves Digestion: In India, Indian gooseberry or amla (phyllanthus emblica) is one of the favourite fruits that are pickled. This fruit is believed to possess several health benefits according to Ayurveda treatments and moreover, since amla is a seasonal fruit, unripe amla pickles are prepared. It is customary practice in some Indian families to have amla pickle as the first course or an appetizer as it is believed that amla pickle improves digestion.

Liver Protection: Apart from benefits such as improved digestion, amla or gooseberry pickle also has hepatoprotective properties. Studies have shown that when amla extracts were administered on lab animals with chemical-induced hepatotoxicity or liver damage, the damage was reduced significantly.

Reduces Ulcers: Ulcers are internal wounds caused due to a failure of mucus membranes and acid interaction on tissues. Particularly, gastric ulcers are caused by a weakening of mucous membrane and hyperacidity. Regular consumption of amla or Indian gooseberry pickles also help in reducing ulcers, if any.

Care to be taken while eating pickles:

Almost all pickles contain high amount of salt in them. Salt is an indispensible ingredient in most pickles. It not only adds to the taste, but it also helps in preserving the pickle and acts as an anti-microbial, keeping away unwanted bacteria, yeast, and fungi. However, excess salt consumption through pickles can cause problems of its own.

Hypertension is one of the major risks of eating excess salt. Hypertension is known to be one of the major reasons causing strokes and heart attacks, especially in older people. Also, hypertension increases with increased age.

Apart from the risk of hypertension, Indian pickles may contain high quantities of oil, which increases the risk of fat and cholesterol development in our body. Hence, the regular intake of pickles must be reduced and must be limited to only occasional consumption.

Ref. https://www.organicfacts.net/health-benefits/other/health-benefits-of-pickles.html

Masala Potatoes

Baby Potatoes 1  Masala Potatoes

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

Preparation time:15 minutes

Cooking time: 6-7 minutes

Course: Snack / Appetizer

Cuisine: Indian, North Indian

Level: Easy

Ingredients:

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

Method:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

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

Health benefits of the potatoes:

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

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

Vitamin Booster:

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

Super food: One new potato contains just 26 calories

BLOOD PRESSURE

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

CARDIOVASCULAR DISEASE

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

GUT HEALTH

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

 

STRESS

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

 

DON’T PASS ON THE POTATOES

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

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

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

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

Nick’s kitchen Disclaimer:

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

 

Brinjal Pakodas

Brinjal Pakoda

Brinjal /baingan / eggplant – pakodas /Fritters

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

Preparation Time: 20 minutes

Cooking Time: 15 minutes

Makes : 8-10 pakodas

Level : Easy

Cuisine: Indian, North Indian

Ingredients:

For Marinating:

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

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

Method :

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

 Health benefits of Eggplant (aubergine):

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

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

Nick’s kitchen medical Disclaimer:

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

Carrot Soup

carrot Soup

Prep: 10 minutes
Cook time: 5 minutes

Cuisine: North Indian
Serves : 2
Level: Easy
Ingredients :

  • 4 carrots, medium size, peeled and cut into 1/2″ pieces
  • 1 apples, peeled, cored, and cubed
  • 1 onion , medium size, finely chopped
  • 1 tsp ginger, finely grated
  • 9 cloves of Garlic, finely chopped
  • 2 cups milk , low fat
  • 2 tbsp butter
  • 1 tsp Salt or / salt to taste
  • 1/2 tsp freshly ground black pepper
  • 1 cup water

Method:

Step 1.

Melt butter in a pressure cooker. Add onion sauté till they are translucent add ginger , garlic and sauté for a minute on low flame.

Step 2.

Add cubed apple and carrots and sauté for 2 minutes. Add water and close the lid. On high flame, the moment full pressure is formed, switch off the stove. Let the cooker cool down to room temperature.

Step 3.

Remove the cooked mixture from the cooker into a blender jar and puree the vegetables. Strain and add 2 cups of milk bring to a boil , and then simmer for 5 minutes. Add salt and black pepper.

Step 4.

While the soup is simmering, cut the bread into cubes and in a frying pan over medium flame, heat 2/3 cup of the olive oil until it is just below smoking. Add the bread pieces and fry until crisp and golden brown on all sides. Remove and drain on a kitchen paper towel.

Step 5.

Pour the soup in bowls, garnish with coriander leaves and serve hot with croutons on the side.

Possible Health benefits of Carrots:

An overwhelming body of evidence exists suggesting that increased intake of antioxidant-rich fruits and vegetables reduce cancer and cardiovascular disease risks, carrots included.

Cancer: A variety of dietary carotenoids have been shown to have anti-cancer effects due to their antioxidant power in reducing free radicals in the body.

Lung Cancer: One study found that current smokers who did not consume carrots had three times the risk of developing lung cancer compared with those who ate carrots more than once a week.2

Colorectal Cancer: Beta-carotene consumption has been shown to have an inverse association with the development of colon cancer in the Japanese population.3

Leukemia: Carrot juice extract was shown to kill leukemia cells and inhibit their progression in a 2011 study.4

Prostate Cancer: Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health’s Department of Nutrition.5

Vision: According to Duke ophthalmologist Jill Koury, MD, vitamin A deficiency causes the outer segments of the eye’s photoreceptors to deteriorate, damaging normal vision. Correcting vitamin A deficiencies with foods high in beta-carotene will restore vision.6

Studies have shown that it is unlikely that most people will experience any significant positive changes in their vision from eating carrots unless they have an existing vitamin A deficiency, which is common in developing countries.

So where did all the hype surrounding carrots and vision come from? During World War II, the British Royal Air Force started an advertising campaign claiming that the secret to their fighter pilots clear, sharp vision was carrots. Realistically, the fighter pilot’s accuracy was due to a new radar system the British wanted to keep secret from the Germans, but the rumor spread and remains popular today.

Other possible benefits: The antioxidants and phytochemicals in carrots may also help with blood sugar regulation, delay the effects of aging, and improve immune function.

Ref.http://www.medicalnewstoday.com/articles/270191.php

Nick’s kitchen medical Disclaimer:

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

 

 

 

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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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Sem ki Sabzi

Sem ki phalli    Sem ki sabzi

Lima beans are nutritious legumes grown widely for their seeds, popular as vegetables. It derives its name from Peru’s capital Lima and its scientific name is suggestive of its half-moon like form. It is known by various regional names, for example in Hindi Lima bean is called Sem Phali. Some other names of Lima beans are pallar beans, butter beans, Burma beans and giffin beans. The pods have a range of minerals and vitamins which make them healthy.

Prep time: 15 minutes

Cook time : 15-20 minutes

Cuisine : Indian, North Indian

Course : Main, Vegetables

Serves: 4

Sem / Lima /Broad beans ki Sabzi

The tender beans taste the best and with few spices and just onion and potatoes . The sabzi goes very well with any Indian bread of your choice.

Ingredients:

  • 200 gms. , Sem Ki Phali / broad beans ,cut into small pieces
  • 2 Onions, finely chopped
  • 1 tsp mustard seeds
  • 1/2 tsp Cumin Seeds, roasted and powdered
  • 1/2 tsp Chili Powder
  • 1/2 tsp Turmeric Powder
  • 1 tbsp Coriander powder
  • 1 tsp Ginger , finely grated
  • 2 tbsp Olive Oil
  • 1 level tsp Salt or / salt to taste

Method:

Step 1.

In a wok / kadahi or / pan heat oil add mustard seeds, when it starts crackling add onions , sauté the onions till translucent. Add ginger and cook for a minute.

Step 2.

Add chili powder , turmeric powder, coriander powder and cook for few seconds.

Step 3.

Add sem ki phali / broad beans and cubed potatoes, mix well, cover and cook on low flame.

Step 4.

Cook till potatoes are well cooked and soft . Serve hot with any Indian bread of your choice.

 Health benefits of Lima beans / Sem phali :

Beans are high in nutrition which helps you remain hale and heart. Some of the benefits derived from it are:

  • The beans help in lowering cholesterol which in turn keeps the heart in good form.
  • Plenty of magnesium and folate is contained in the beans which are highly instrumental in preventing peripheral vascular disease and heart attacks.
  • For augmenting blood flow along with oxygen all over body, magnesium is an important substance which is contained in them.
  • Iron deficiency during menstruation is a common problem which can be solved by having these iron-rich beans.
  • High metabolism and energy production are other benefits of consumption.
  • Diabetic patients who are resistant to insulin can get benefitted as these beans can balance blood sugar.
  • If you are tacking weight gain, lima beans are exceptional to reduce weight as they are fat-free.
  • They provide the body with the necessary fiber which eases constipation.
  • As they do not increase blood sugar level after eating them, people with hypoglycemia are safe to consume them.
  • For those refraining from meat can get their daily dose of protein from a cup of lima beans.
  • Having food less in sodium helps you against blood pressure problems and these beans are ideal for that.
  • Presence of copper helps the liver to function properly and provide antioxidants which equips the body to fight diseases.
  • It keeps cholesterol away and provides energy to the body.

Uses

Here are some uses of the beans:

Culinary Uses

  • Lima bean soups are the best healthy choice as they provide you with all the necessary nutrients when cooked with other vegetables.
  • They can be added to corn tortillas and a topping of avocado bd tomatoes would make them truly delectable.
  • For making sandwich filling, you can blend lima bean puree and garlic in chopped form.
  • Cook lima beans with sweet potatoes and have it with fresh vegetables and rice.
  • In a number of cold and hot varieties, these beans can be used, for example salads.
  • For maintaining strong bones, calcium and manganese works wonders, which are present in the beans.
  • In Japan, a paste made of Lima beans is called “shiro-an”.

Medicinal uses

Medicinal implication of these beans would be in the treatment of skin warts as it can produce antibodies which protects against viruses.

Ref.http://www.onlyfoods.net/lima-bean-phaseolus-lunatus.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.

Basic Lobiya Curry

 

Black eyed beans curry New

Basic Lobia / black eyed beans/Cow peas

Black Eyed Bean is also known as lobia. This is a basic recipe, easy to prepare and very nutritious, very delicious and protein rich.

Prep time : Soaking the beans over night

Pressure Cooking time : 20 minutes

Cooking time : 35 minutes

 Recipe type: main dish

Cuisine: north Indian

Ingredients:

  • 1 cup Lobia / black eyed beans/Cow peas
  • 2 onions, medium size, finely chopped
  • 2 tomatoes , medium size, pureed
  • 2 green chilies, make a paste
  • 1 tsp cumin seeds
  • 2 tbsp coriander powder
  • 1 tbsp ginger paste
  • 1 tbsp garlic paste
  • 1/2 tsp turmeric powder
  • 1 level tsp salt or / salt to taste
  • 3 cups water
  • 2 tablespoons oil
  • 2 tbsp Coriander leaves, finely chopped

Method:

Step 1.

Wash and soak beans for two, three hours.

Step 2.

Heat the oil in pressure cooker on medium heat add cumin seeds crackle add onions. Fry the onions till light golden brown in colour.

Step 3.

Add the ginger, green chili paste, coriander powder, turmeric, and fry it for few seconds , add tomato puree, salt and cook on low flame for 8-10 minutes.

Step 4.

Add Lobia / black eyed beans/Cow peas and water close the pressure cooker. On high flame as pressure is formed turn the heat down to low and cook for 20 minutes.

Step 5.

Turn off the stove and wait until pressure has come down, open the pressure cooker lid. Black-eyed beans should be soft and tender.

Step 6.

Serve hot, garnished with fresh coriander leaves. Accompaniments any Indian bread of your choice or boiled white rice and potato Raita.

Note:Sour tomatoes give best results.

Possible Health benefits of Lobia / black eyed beans/Cow peas:

1. Subordinates cholesterol level

Lobia / black eyed beans/Cow peas are well known because of their capability to reduce the plasma cholesterol within your body. This really is aided by them being recognized like an excellent method of obtaining proteins as well as dietary fibers, and it has a comparatively lower glycemic index. Should the cholesterol level of the body just isn’t managed to the beneficial value, it might lead to serious side effects.

2. Rich anti-oxidants

This particular creamy white bean having a black eye is additionally recognized because of its function as high quality anti-oxidant. All of the types of Lobia / black eyed beans/Cow peas which include red, black and light brown ones, all are abundant with anti-oxidant qualities. The anti-oxidation property also guarantees curbing of the cancerous cells within the body.

3. Component of weight loss diets

Lobia / black eyed beans/Cow peas can verify as a good accessory for the weight loss diets due to various reasons. First it features a reduced power of sodium within it and therefore retains an ideal health level. Next this particular vegetable will become the reason behind minimal fat consumption and also resultantly aids weight reduction. Last although not the least, it includes totally no cholesterol, and therefore is advantageous for the heart too.

4. Great for diabetic conditions

Apart from the outlined health advantages, additionally it is verified to be effective at assisting diabetic problems. The fiber content of the veggie is both higher and in addition has become soluble, as a result it helps the body in subordinating the chance of diabetes. Flavonoids contained in Lobia / black eyed beans/Cow peas also defend against cardio vascular conditions.

5. Best for the stomach

This particular veggie is well known because of its optimistic effect of dealing with problems associated with the stomach, pancreas as well as spleen. In addition it has been confirmed to be useful in reducing blockages or even discomfort related to urination problems. Additionally, it calms the working of bowel in your body.

6. Low in Fat and Calories

Lobia / black eyed beans/Cow peas really are a low-fat as well as low-calorie food items, which makes them a nutritious accessory for a weight-loss diet plan. Canned types differ in content, yet a 1/2 cup of black-eyed peas is usually lower than 100 calories and has about 1 g of fat. A diet which is lower in fat and calories can help you slim down, avoids putting on weight and safeguards you from numerous health problems, which includes cardiovascular disease, diabetes and also depressive disorders.

 Ref.http://www.healthbenefitstimes.com/health-benefits-of-cowpeas/

Nick’s kitchen medical Disclaimer:

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

 

Crispy Potato Rolls

Potato rolls NG

Hi friends! An easy to make and tasty appetizer for Potato lovers! Use Air frier as a healthier option for cooking it.

Serves: 4
Style:
Indian Vegetarian

Ingredients:

  • 4 potatoes, medium size
  • 6 slice bread, multigrain
  • 1tsp cumin seeds, roasted and powdered
  • 2  green chilies, finely chopped
  • 2  tbsp coriander leaves, finely chopped
  • 1/2 tsp red chili powder
  • 2 tsp Dry mango powder
  • 1 level tsp salt or / salt to taste
  • 1  tsp ginger, finely grated
  • 4 tbsp sesame seeds
  • Oil for deep frying

Method:

Step 1.

Put the washed potatoes in a pressure cooker with two cups of water and close the lid. Place the cooker on high flame. The moment full pressure is formed , reduce the heat to low flame for 5 minutes. Switch off the stove. When pressure cooker is cooled to room temperature, open the lid and take out the boiled potatoes.

Step 2.

Peel and mash the potatoes in a mixing bowl keep aside.

Step 3.

Take a bowl with water to wet the bread. Dip the bread slices one by one and dampen them with water, place the slices between your palms and press, squeezing out the excess water from the bread slices and mash them well.

Step 4.

 Now in the mixing bowl take mashed potatoes, mashed bread slices, green chilies, chopped coriander leaves, salt, cumin powder, red chili powder, dry mango powder, grated ginger and mix very well.

Step 5.

Take twenty four equal portions of the mix and make a roll with each portion and keep aside.

Step 6.

In a plate sprinkle sesame seeds, take each roll and roll over the sesame seeds in a way that each roll is well quoted with the sesame seeds. Keep aside.

Step 7.

Heat the oil for deep frying on high flame. Drop in the rolls slowly. Reduce the heat and fry on medium flame stirring frequently till the rolls are crisp and golden brown in color. Drain on a kitchen paper towel.

Step 8.

Serve hot with green coriander Chutney or tomato ketchup.

Health benefits of the potatoes:

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

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

Vitamin Booster:

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

Super food: One new potato contains just 26 calories

BLOOD PRESSURE

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

CARDIOVASCULAR DISEASE

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

GUT HEALTH

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

 

STRESS

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

 

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

Nick’s kitchen Disclaimer:

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

 

 

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.

Stuffed Tomatoes

 

Stuffed Tomatoes

Cooking Time: 15-20 minutes
Servings: 4

Preparation Time: 25-30 minutes
Category: Veg

Ingredients:

  • 1 medium size Green capsicum
  • 1 Medium size onion, finely chopped
  • 8 Tomatoes, medium size
  • 200 gms Cottage cheese/ Paneer
  • 2 Green Chillies
  • 1 tbsp Olive oil/any cooking oil
  • 2 tbsp coriander/cilantro, finely chopped
  • 1/2 tsp Cumin seed
  • 1 tsp ginger, finely grated
  • 1/4 tsp turmeric powder
  • 1/4 tsp Gram masala
  • 15 Almonds, powdered
  • 1/2 tsp Salt or / salt to taste

Method:

Step 1.

Grate paneer/ Cottage cheese. Finely chop coriander leaves, green chilies, capsicum and keep aside.

Step 2.

To make tomato cups, cut off a thin slice from the top of each tomato and remove the pulp. Cut off a thin slice from the bottom of the tomatoes so that they can stand upright. Keep aside.

Step 3.

Heat oil in a Kadahi / wok/ or non-stick pan add cumin seeds, when cumin starts spluttering, add onions, sauté the onions till light golden in colour. Add ginger, green chilies and capsicum to the pan and sauté. Add turmeric powder, garam masala powder and coriander leaves and mix.

Step 4.

Add cottage cheese ,salt, almond powder and mix everything well. Transfer to a bowl and set aside.

Step 5.

Take the tomato cups, stuff them with the paneer/ cottage cheese mixture and arrange them in a microwave safe bowl.

Step 6.

Grill in a microwave for 4 minutes. Serve hot.

 

 

 

Curd/yogurt Dip

Garlic Dip NG

Curd- garlic dip

Hi friends! Making this creamy, subtly garlicky hung yogurt/curd, garlic dip is  easy. It can also be used as a sandwich spread or as a creamy stuffing for pita bread.

Cooking Time: 15 minutes

Level: Easy

Course: Snack

Dips or dipping sauce are used as accompaniments to add flavor to a food, such as pita bread, crackers, cut-up raw cucumber, carrots, seafood, meat and cheese, potato fingers, tortilla chips etc. The food is dipped, and eaten. basded on hung curd Dips are commonly used for finger foods, appetizers, and other easily held foods. Thick dips  /yogurt, are very delicious and popular. Dip is a very widespread food, and is eaten in various forms all over the world.

Ingredients:

  • 6 tbsp Hung curd
  • 6 cloves Garlic, crushed well
  • 1 tsp Mustard paste
  • 1/4 tsp Black pepper powder
  • 1/2 tsp Sugar
  • 1/4 tsp Salt
  • 2 tbsp Vinegar

Method:

Step 1.

Mince the garlic cloves using a mortar and pestle. Keep it aside.

Step 2.

Take a mixing bowl, put the hung curd in a bowl and whisk till it becomes really smooth.

Step 3.

Add the vinegar, crushed garlic, salt, mustard paste, sugar and black pepper powder. Whisk again to mix it well.

Step 4.

Serve with carrot, cucumber sticks, bread and other crisps.

Note: You can make different dips out of this basic dip recipe by adding – finely cut green bell pepper, finely chopped up gherkins and olives, finely chopped mint etc.

How to Make Hung Curd:

When whey water gets completely drained from the curd , hung curd is ready. Hung curd is used in many Indian and Middle Eastern dishes and is a great source of calcium.

Steps-

  • Tie fresh curd tightly in muslin or cheesecloth.
  • Hang the tied ball for draining water / liquids out. Draining over a sink or bowl is best.
  • Wait at least six hours to ensure full draining.
  • Take down the bundle.
  • We can use a weight on the drained curds to press even more moisture out.
  • The HUNG curd can be refrigerated to last a long time without souring.

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.

 

 

Save

Sabudana/Sago Vada

Sago Vadas 1sago Sago/Sabudana/Tapioca pearls

     Sabudana/Sago Vada

Hi friends!A very popular Maharashtrian snack prepared especially on days of fasting during Navratri. Sago vada can also be enjoyed as a tea time snack. This easy to make snack  is very delicious.

Cook time: 30 mins

Recipe type: breakfast, savory snacks

Cuisine: Maharashtra, western Indian

Serves: 4

Ingredients:

  • 1 cup sabudana/ tapioca pearls
  • 4 medium potatoes/aloo
  • 1 tsp cumin seeds/jeera (optional)
  • 1-2 green chillies finely chopped
  • 1 tsp finely chopped ginger/adrak
  • ½ cup peanuts/mungphali
  • 2 tbsp coriander leaves/dhania , finely chopped
  • 2-3 tsp Rice flour, for dusting (optional)
  • 1 tsp Lemon juice, or as per taste
  • 1 tsp sugar
  • 1 1/4 tsp salt or / to taste
  • oil for frying

Instructions:

Step 1.

Wash the sabudana well and then soak it overnight with just enough water to cover it. The water gets absorbed and Sago/ Sabudana looks plumped up. With the help of a strainer drain off all the water completely from the soaked sabudana.

Step 2.

Boil the potatoes. Peel and mash them. take a mixing bowl, put the mashed potatoes and sabudana together.

Step 3.

In a nonstick pan, roast the groundnuts/peanuts till they become slightly golden brown. Cool to room temperature and then coarsely powder in a dry grinder.

Step 4.

Add peanuts, salt, sugar, ginger, green chilies, coriander leaves and lemon juice, blend the mixture well.

Step 5.

Now take some portion of the mixture in your hands and shape them into flat round vadas. Do this till all the mixture is utilized. keep aside the vadas in a tray.

Step 6.

Heat the oil, deep fry the vadas till golden brown. Serve hot with any accompaniment like Coriander chutney.

Note:

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

Health benefits of eating sago / saboodana:

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

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

Aid in digestion: Pearl sago is used as one easily digestible non-irritating baby food, as well as a food in inflammatory cases. In such cases, sabudana is boiled with milk or water  and then added with sugar or spices to enhance the flavour.

Nutritional value: Sago grains are about 2mm in diameter. They are a source of pure carbohydrates with very little protein, vitamin C, calcium and minerals. A hundred gram of dried sago yields about 355 calories, with an inclusion of 94 gms of carbohydrates, fats and proteins.

Sago and the body: The main content of sago is carbohydrates and has an ancient history in aiding to certain herbal medicines. Sago along with  rice is used to cool the body. It is helpful in treating ailment resulting from too much heat, such as the production of excess bile. As we know it is a renowned food in Indian culture and moreover, it is a staple diet in some continents. The herbal remedy of sago is not hidden outside the Indian subcontinent such as Sri Lanka, New Guinea and other Asian pacific countries.

Sago dishes: Various dishes are made from sago as it is easily mixed with wide variety of tastes and spices. However, sago is low in proteins, vitamins and minerals, its combination with other supplements can result  into high nutrition and taste. In various  parts of India, it is used as fasting food in the form of khichdi or pilaf, soaked sabudana fried with potatoes and other vegetables. Sago possess a high usage in baking breads and pancakes.

A high energy booster:  Sago food is full of energy, and often served as a food  to break the fast. It has high beneficiaries for sick people as a supplement providing enough energy to combat the weakness and ailments.

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

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

Nick’s kitchen 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.
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