I wanted to try a simple , mildly spiced kurma for a long time. So i tried this kurma in my own way.My hubby liked it very much. Also this is less time consuming & no grinding part is needed.Try this and let me know friends ..
- Potato / Aloo – 5 nos ( Peel the skin and chop into small pieces)
- Peas – 1/2 cup( Soak the peas overnite if its dry )
- Besan flour – 1 tsp ( Mix with little water to make a paste )
- Salt & water – As needed.
To saute :
- Oil – 1 tbsp
- Cinnamon – 1 inch
- Cloves – 2 nos
- Ginger & garlic – few pieces chopped finely (paste will also do) ( ** Added to avoid gas accumulation ;) )
- Curry leaves – a few
- Big onion – 1 no (chopped finely )
- Green chillies – 2 nos ( slit cut )
- Tomato – 2 nos (chopped finely)
To garnish :
- Coriander leaves – Few ( i dint use )
- In a cooker base , add oil and saute the items given above in the same order.
- Add tomato pieces at the end and saute till mushy.
- Lastly add the potato pieces and soaked peas .
- Add enough water & salt , cover and pressure cook up to 1 whistle.
- Remove the lid and add the besan paste.Allow it to thicken and boil for sometime.
- Garnish with coriander leaves & serve hot with roti.
KITCHEN CLINIC :
|PEAS : |
Green peas are bursting with nutrients. They provide good to very good amounts of 8 vitamins, 7 minerals, dietary fiber and protein. Green peas' supercharged nutritional profile can supercharge your health.
Helping You Bone Up
Green peas provide nutrients that are important for maintaining bone health. They are a very good source of vitamin K, some of which our bodies convert into K2, which activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. Therefore, without enough vitamin K2, osteocalcin levels are inadequate and bone mineralization is impaired.
Green peas also serve as a very good source of folic acid and a good source of vitamin B6. These two nutrients help to reduce the buildup of a metabolic byproduct called homocysteine, a dangerous molecule can obstruct collagen cross-linking, resulting in poor bone matrix and osteoporosis. One study showed that postmenopausal women who were not considered deficient in folic acid lowered their homocysteine levels simply by supplementing with folic acid by itself.
Help Your Heart by Passing the Peas, Please
In addition to affecting bone health, homocysteine contributes to atherosclerosis through its ability to damage the blood vessels, keeping them in a constant state of injury. Therefore the folic acid and vitamin B6 in green peas are supportive of cardiovascular health as well. In fact, folic acid is so important for cardiovascular function that a major 1995 study concluded that 400 micrograms per day of folic acid could prevent 28,000 cardiovascular deaths per year in the United States.
The contributions of green peas to heart health do not stop there. The vitamin K featured in green peas is instrumental to the body's healthy blood clotting ability.
Contributions to Energy and Overall Wellness
Green peas are one of the important foods to include in your diet if you oftentimes feel fatigued and sluggish. That is because they provide nutrients that help support the energy-producing cells and systems of the body.
Green peas a very good source of thiamin-vitamin B1 and a good source of vitamin B6, riboflavin-vitamin B2 and niacin-vitamin B3, all of which are nutrients that are necessary for carbohydrate, protein and lipid metabolism. Green peas are also a good source of iron, a mineral necessary for normal blood cell formation and function, whose deficiency results in anemia, fatigue, decreased immune function, and learning problems. In addition, green peas are a very good source of vitamin C, which protects many energy-producing cells and systems in the body from free radical damage. Body tissues with particularly high vitamin C requirements include the adrenal glands, ocular lens, liver, immune system, connective tissues, and fats circulating in the blood.
Peas Promote Optimal Health
Green peas provide nutrients, including vitamin C, which are instrumental in helping to prevent the development of cancer. A high intake of vitamin C has been shown to reduce the risks for virtually all forms of cancer, including leukemia, lymphoma, and lung, colorectal, and pancreatic cancers as well as sex hormone-related cancers like breast, prostate, cervix, and ovarian cancers. Vitamin C is your body's first and most effective line of antioxidant protection. Vitamin C protects cell structures like DNA from damage; it helps the body deal with environmental pollution and toxic chemicals; it enhances immune function, and it inhibits the formation of cancer-causing compounds in the body (such as the nitrosamines, chemicals produced when the body digests processed meats containing nitrates).
Potatoes are a very popular food source. Unfortunately, most people eat potatoes in the form of greasy French fries or potato chips, and even baked potatoes are typically loaded down with fats such as butter, sour cream, melted cheese and bacon bits. Such treatment can make even baked potatoes a potential contributor to a heart attack. But take away the extra fat and deep frying, and a baked potato is an exceptionally healthful low calorie, high fiber food that offers significant protection against cardiovascular disease and cancer.
Our food ranking system qualified potatoes as a very good source of vitamin C, a good source of vitamin B6, copper, potassium, manganese, and dietary fiber.
Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids, flavonoids, and caffeic acid, as well as unique tuber storage proteins, such as patatin, which exhibit activity against free radicals.
Potatoes' Phytochemicals Rival Those in Broccoli
Potatoes' reputation as a high-carb, white starch has removed them from the meals of many a weight-conscious eater, but this stereotype is due for a significant overhaul. A new analytical method developed by Agricultural Research Service plant geneticist Roy Navarre has identified 60 different kinds of phytochemicals and vitamins in the skins and flesh of 100 wild and commercially grown potatoes. Analysis of Red and Norkotah potatoes revealed that these spuds' phenolic content rivals that of broccoli, spinach and Brussels sprouts, and includes flavonoids with protective activity against cardiovascular disease, respiratory problems and certain cancers. Navarre's team also identified potatoes with high levels of vitamin C, folic acid, quercetin and kukoamines. These last compounds, which have blood pressure lowering potential, have only been found in one other plant, Lycium chinense (a.k.a., wolfberry/gogi berry). How much kukoamine is needed for a blood pressure lowering effect in humans must be assessed before it can be determined whether an average portion of potatoes delivers enough to impact cardiovascular health. Still, potatoes' phytochemical profiles show it's time to shed their starch-only image; spuds-baked, steamed or healthy sautéed but not fried-deserve a place in your healthy way of eating."Phytochemical Profilers Investigate Potato Benefits,"Agricultural Research, September 2007
Blood-Pressure Lowering Potential
UK scientists at the Institute for Food Research have identified blood pressure-lowering compounds called kukoamines in potatoes. Previously only found in Lycium chinense, an exotic herbal plant whose bark is used to make an infusion in Chinese herbal medicine, kukoamines were found in potatoes using a new type of research called metabolomics.
Until now, when analyzing a plant's composition, scientists had to know what they were seeking and could typically look for 30 or so known compounds. Now, metabolomic techniques enable researchers to find the unexpected by analyzing the 100s or even 1000s of small molecules produced by an organism.
"Potatoes have been cultivated for thousands of years, and we thought traditional crops were pretty well understood," said IFR food scientist Dr Fred Mellon, "but this surprise finding shows that even the most familiar of foods might conceal a hoard of health-promoting chemicals." Another good reason to center your diet around the World's Healthiest Foods!
In addition to potatoes, researchers looked at tomatoes since they belong to the same plant family-Solanaceae-as Lycium chinense. Metabolomic assays also detected kukoamine compounds in tomatoes.
The IFR scientists found higher levels of kukoamines and related compounds than some of the other compounds in potatoes that have a long history of scientific investigation. However, because they were previously only noted in Lycium chinense, kukoamines have been little studied. Researchers are now determining their stability during cooking and dose response (how much of these compounds are needed to impact health).
Vitamin B6-Building Your Cells
If only for its high concentration of vitamin B6-a cup of baked potato contains 21.0% of the daily value for this important nutrient-the potato earns high marks as a health-promoting food.
Vitamin B6 is involved in more than 100 enzymatic reactions. Enzymes are proteins that help chemical reactions take place, so vitamin B6 is active virtually everywhere in the body. Many of the building blocks of protein, amino acids, require B6 for their synthesis, as do the nucleic acids used in the creation of our DNA. Because amino and nucleic acids are such critical parts of new cell formation, vitamin B6 is essential for the formation of virtually all new cells in the body. Heme (the protein center of our red blood cells) and phospholipids (cell membrane components that enable messaging between cells) also depend on vitamin B6 for their creation.
Vitamin B6-Brain Cell and Nervous System Activity
Vitamin B6 plays numerous roles in our nervous system, many of which involve neurological (brain cell) activity. B6 is necessary for the creation of amines, a type of messaging molecule or neurotransmitter that the nervous system relies on to transmit messages from one nerve to the next. Some of the amine-derived neurotransmitters that require vitamin B6 for their production are serotonin, a lack of which is linked to depression;melatonin, the hormone needed for a good night's sleep;epinephrine and norepinephrine, hormones that help us respond to stress; and GABA, which is needed for normal brain function.
Vitamin B6-Cardiovascular Protection
Vitamin B6 plays another critically important role in methylation, a chemical process in which methyl groups are transferred from one molecule to another. Many essential chemical events in the body are made possible by methylation, for example, genes can be switched on and turned off in this way. This is particularly important in cancer prevention since one of the genes that can be switched on and off is the tumor suppressor gene, p53. Another way that methylation helps prevent cancer is by attaching methyl groups to toxic substances to make them less toxic and encourage their elimination from the body.
Methylation is also important to cardiovascular health. Methylation changes a potentially dangerous molecule calledhomocysteine into other, benign substances. Since homocysteine can directly damage blood vessel walls greatly increasing the progression of atherosclerosis, high homocysteine levels are associated with a significantly increased risk for heart attack and stroke. Eating foods rich in vitamin B6 can help keep homocysteine levels low. In addition, diets high in vitamin B6-rich foods are associated with overall lower rates of heart disease, even when homocysteine levels are normal, most likely because of all the other beneficial activities of this energetic B vitamin.
A single baked potato will also provide you with 11.7% of the daily value for fiber, but remember the fiber in potatoes is mostly in their skin. If you want the cholesterol-lowering, colon cancer preventing, and bowel supportive effects of fiber, be sure to eat the potato's flavorful skin as well as its creamy center.
Vitamin B6-Athletic Performance
Vitamin B6 is also necessary for the breakdown of glycogen, the form in which sugar is stored in our muscle cells and liver, so this vitamin is a key player in athletic performance and endurance.