Marwadi kairi launji is instant pickle from Rajasthan that tickles your taste and gives you khata-meetha magic and marwadi kairi launji is tempered with fennel seeds and raw mangoes it is a type of raw mango chutney which is serves with parathas and makki /bajra rotis .Moreover raw mango stimulates gastrointestinal tract to secret various digestive enzymes as they reduce digestives problems, acidity, indigestion ,constipation and also improves dehydration problems .
Ingredients for kairi launji
1cup- peeled raw mango cubes
1/2 tsb-fennel seeds(saunf)
3 tsp- red chillli powder
3 tbp- coriander powder
1/4 cup turmeric powder
1/3 cup-jaggery
slt as per taste
2 tbsp- oil
Method
Firstly, to make kairi launji heat oil in a pan and add fennel seeds and raw mango and saute
Secondly, add coriander powder, chilli powder, turmeric powder, jaggery and salt and stir and simmer till it dissolve completely
Then, allow to cool completely
Finally, serve it with parathas /rotis
Tips
You can store this launji in refrigerators for 1 week in air tight containers .
Additionally, you can add some amount water for making it soupy .
Rajasthani kele koftas are famous dish of Jain vegetarian Rajasthani’s this recipe is very nutritious in which raw bananas combined with a few basic spices and deep-fry to make wonderful koftas these are eaten with gravy as well as these koftas are very very nutritious for health and give lots of vitamins and minerals supplements this recipe serves the taste of navab and rich in micronutrient’s and moreover this recipe is useful in glowing skin and kills acne and helpful in bloating problems also.
Ingredients for kele ke kofta
For making koftas
1 cup boiled peeled and mashed banana
1 tsp- ginger-green chilli paste
1 tsp- chilli powder
1/2tsp- black pepper powder
2 tbsp-cornflour
salt as per taste
1 tbsp- oil
For the curry
2 tbsp- oil
2 cardamon’s
3 cloves
1 cup- onion puree
1 tsp- chilli
salt as per taste
1cup tomato puree
4 tbsp- milk
Method
For koftas
Firstly, combine all ingredients in abowl
Then, divide the mixture into small balls like koftas
Secondly,heat the oil in kadhai and deep fry these koftas and keep aside on absorbent paper
For making curry
Firstly, heat oil in kadhai and add cardamons, cloves, cinnamon and saute
Then, when spices crakle, add onion and saute on medium flame for 5 min till they turn brownish
Secondly, add all masalas , salt and mix well
Then, add tomato puree, mix well on medium flame for 5 min
Then, add milk and mix well
Finally, remove flame and add sugar if you want and add prepared koftas into curry and garnish with coriander
Tips
Always use kacche kele for making koftas
Moreover you can garnish this kofta curry with fresh cream for more delicious taste
Rajasthani Gatte ka pulao is the most famous festive dish of Rajasthan made in festive occasions when plain steamed rice is not served and vegetables are not available then cooked gattas are added to spice this pulao which is served with kadhi or jeera raita as well as this pulao is very nutritious for health and gives lots of vitamins and minerals supplements which are essential for our health .
Ingredients for gatte ka pulao
For gatta preparation
1-1/2 cup-besan
1/2 sp- chilli powder
2 pinch bakig soda
3-4 tbsp- oil
1-1/2cup-curd
For pulao
3 cups cooked rice
1 tbsp oil
2 cloves
1 tsp-turmeric powder
1/2 tsp- garam masala
salt as per taste
1/2 cup- chopped onions
Method
For gattas:
Firstly, combine all ingredients in a bowl and knead it well
Secondly, divide the dough in 3 equal portions and shape them into cylinder roll
Then,steam them for 10 min and keep aside for cool
Now, cut rolls into smalls equal pieces
Then,heat oil in kadhai and deep fry these gattas until they looks brownish
Then keep them on absorbent paper and keep aside
For pulao:
Firstly, heat the oil add all seeds , cloves and sauté
Then add the onions and again saute
Secondly, add turmeric powder ,all masalas and mix well and cook on medium flame foe 2 min
Then add rice and gattas together in the kadhai and cook for 5-10 min
Finally, your gatta pulao is ready garnish it with coriander for better taste
Rajasthani Ker sangri is delightful Rajasthani beans rich in proteins and cook in very simple way by using simple ingredients and it gives delicious taste to our tongue. sangri is the best source of all essential nutrients which body needs as well as it has anti-inflammatory properties and best known for the prevention of asthma , and other breathing problems it also helps in building muscles and also helpful in weight management basically ker sangri is also known as panchkuta ki sabji in Rajasthani language .
You can keep this sabji for 2-3 days in fridge or can take during journey and it taste yummy with bajra roti as well as it is enrich in magnesium, phosphorus, potassium, calcium and iron ,helps in preventing health disorders like, osteoporosis, asthma, kidney failure, brittle bones etc
Ingredients for ker sangri
Sangri berries 1cup
Dried beans 1cup
Oil 1 tbsp
Cumin seeds 1tsp
Ginger garlic paste 1tsp
Whole red chillies (4-5)
Coriander powder 1tsp
Red chilli powder 1 tsp
Turmeric powder 1 tsp
Mango powder,1 tsp(amchur powder)
Fried garlic cloves
Coriander leaves
curd 1 cup
salt as per requirement
Method
Firstly, soak berries and beans in curd for overnight
Then, boil them for 15 minutes and clean them properly
Secondly, heat oil in a pan and add cumin seeds, ginger-garlic paste and whole red chilles and all masalas and sauté well
Then, add Ker sangri in it and mix well
Lastly, garnish it with fried garlic and coriander leaves
Finally, your delicious Rajasthani sangri sabji is ready to serve
Tips
Do not cook sangri without boil
Additionally you can add dry fruits for making it more nutritious
Kalmi vada is one of the famous dish of Rajasthani which is full of nutrients and very healthy ,its an authentic snack and basically it is chana dal vada served with green chutney along with tea it gives best taste of Rajasthan .
Ingredients for kalmi vada
1/2 cup- chana dal(overnight soaked)
1 chopped onion
5 cloves
1 finely chopped green chillies
1 tsp cumin seeds
salt as per requirment
1/2 tsp red chilli powder
coriander leaves
oil- 1 tbsp
Method
Firstly, take overnight soaked chana dal and grind it with water in a mixture.
Grind into thick coarse paste .
Then, transfer the dal into bowl(dal should be firm).
Secondly, into this bowl along with dal add finely chopped onion, green chillies, garlic, cumin seeds red chilli powder and salt .
Then, mix everything together into thick soft dough.
Now, heat oil in a pan on a medium flame.
Then take a small portion of kalmi vada masala (mixture from bowl) and shape them like fingers(cylindrical).
Then, drop /just air fry into oil and fry until get brownish .
Finally, remove vada onto plate and serve hot with green chutney/adrak chai.
Tips
You can sqeeze lemon on top of vadas to avoid bloating
Besan ghasela is very famous rajasthani sabji also known as besan ka pitta ,it is very nutritious and full of minerals as well as it is perfect and best dish to eat when you are out of vegetables in your fridge.
Besan is full of nutrients like, rich in fiber, magnesium, phosphorus, selenium and completely gluten free option as well as best for weight loss , maintains cholesterol levels, blood sugar levels etc.
Also very easy and takes only 15 minutes to cook and serve with bajra/makka/jowar /wheat rotis.
Ingredients for besan ghasela
1tbsp oil
1 Tsp- cumin seeds
1/2 Tsp-hing
1 Chopped onion
2-3 Chopped green chilies
1-1/2 Cup besan
Coriander leaves
1 Tsp- red chilli powder
1 Tsp- turmeric powder
Salt as per taste
Water – 1 glass
Method
Firstly, take a heavy bottomed pan and heat oil.
Then add cumin ,green chilies ,Hing and sauté.
Secondly, when cumin seeds splutter add onions and sauté .
Meanwhile, add water in besan in bowl and put all masalas in it .
Then, add this mixture in the pan and stir for 15 minutes on medium flame.
Lastly, when it all mixed properly garnish it with coriander leaves .
Finally, your Rajasthani besan ghasela is ready .
Tips
Additionally ,you can add some spring onion leaves also .
Cruciferous vegetables belong to a special vegetable group which is cultivated by unique and new technique form called as Cross- bearing .
Cross-bearing denotes the word CRUCIFERAE in which four petals look like a cross.
Example of cruciferous vegetables:
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Kale
Radish
Arugula
Turnips
Significance of cruciferous vegetables :
Cruciferous vegetables have lots of significance and benefits in our day today life and now a days these vegetables have risen popularity due to their Cancer-fighting properties.
Advantages of cruciferous vegetables:
Cruciferous vegetables are low in calories
Also a good source of folate
Crucifers are full of vitamins like: Vitamin C,E and K
As well as rich in fiber contents as fiber plays very important role in weight loss management
Additionally crucifers are high in all types of Nutrients
Moreover, cruciferous vegetables are best source of PHYTONUTRIENTS.
PHYTONUTRIENTS :
Phytonutrients are plant based compounds and also called as phytochemicals.
Plant use phytochemicals to stay healthy these compounds help in lowering the inflammation.
Also reduces the risk of developing cancer.
Benefits of phytonutrients
Prevent low grade inflammation
Protect us from from environmental toxins
Dilate blood vessels and reduces BP
Enhance the immunity
Also protect from cardiovascular diseases
Strengthen Red Blood cells
Have enzymes that detoxify and strengthen the liver
create vital sources of nutrients which fights against cancer cells
Also phytonutrients have Antioxidants and anti-inflammatory properties
And phytonutrients rich foods include colorful fruits and vegetables, legumes, nuts, tea, whole grains and many spices.
Types of phytonutrients
What does Cruciferous vegetables do to the body?
Cruciferous vegetables have lots of the vitamins and minerals which body needs.
As well as they also contain unique nutrients that promote healthy body functions
These nutrients may help in preventing chronic diseases
Cruciferous vegetables contain Phytonutrient called as Glucosilonates .
Some benefits of glucosinolates:
It comes from dark green plants.
Glucosinolates have strong Anti-inflammatory and antioxidant properties helping to protect cells fromdamage by disease.
Cruciferous vegetables are high in fiber and proteins and together with glycosinolate its power increases and provide lots of health benefits like:
Improves heart health
Protection for cancerous cells
Boost immunity
Can aid with weight loss
What is sulforaphane?
Sulforaphane is plant based compound which naturally found in Cruciferous vegetables.
High in bio-availability which is very useful for preventing dangerous disease like cancer.
Characteristic of sulforaphane:
It is having anti-inflammatory and antioxidant properties -like effects which help in fighting oxidative stress.
As well as sulforaphane can help in reducing inflammation, including arthritis, cardiovascular disease and others.
It also boost immune system ability that prevent both chronic diseases.
Also it works as an indirect antioxidant by which it helps in preventing TYPE 2 DIABETES MELLITUS
How sulforaphane helps in treatment of cancer ?
Sulforaphane kills cancerous cells in its early stage and it is used in extract form to treat cancers .
As well as sulforaphane induces death of cancer cells
Suppress cycle of cancer so their progression is limited
Also, Inhibit the formation of new blood vessels that allow tumors to grow and anti-inflammatory activities.
Moreover, it inhibit spreading of cancer to other locations in the body.
All these are the properties of sulforaphane shows that it is best source to prevent cancer like diseases.
How cruciferous vegetables helpful in detoxification?
Why is sulforaphane good for the liver?
Sulforaphane is good for liver because of it has ability to boost antioxidant effects in the body
Also support detoxification enzymes.
Therefore, it can help prevent the liver becoming damaged and dysfunctional.
What is detoxification ?
‘Detoxification means purification of the toxins from the body’
Detoxification is a natural process done by our body to get rid of the toxins .
As well as Detoxification process interacts with the body itself and removes toxins.
Also this process keeps our body healthy.
Improves the function of body by lowering the amount of toxins which body takes.
Therefore it supports the body’s in elimination, detoxification systems with nutrients that it requires proper functionality.
DETOXIFICATION
Benefits of detox:
Detoxify/Cleanse the body
Reduce body fat
Removes toxins from liver and kidney
Eliminate impurities from the lymph and intestines
Maintains digestive functions
Controls blood pressure
Refuel the healthy nutrients
Heals internal damaged cells
Reduce refine- sugar cravings
Helpful in sleeping problems
How to prevent cancer by using cruciferous vegetables ?
Cruciferous vegetables helps in preventing cancer like they contain properties of fighting against cancer
Which are coming from the compounds called glucosinolates, sulforaphane .
Breaking down of glucosinolates into indoles and thiocyanates helps in decreasing inflammation
As well as they lowers the risk of cancer.
They help in protecting the cells from DNA damage.
Also they help in inactivating the cancerous cells
They have antiviral and antibacterial effects.
They have anti-inflammatory effects.
Besides they induce cell death.
Tips for taking cruciferous vegetables
Firstly, ensure that green leaves are fresh
Wash with cool running water just before use
Steam, stir-fry, or sauté to retain glucosinolates, folate, a vitamin C.
Cook just until tender/crisp, with greens still bright to avoid bad odors
Also try roasting with olive oil, garlic, and your favorite herbs
Enjoy raw with hummus. If the flavor is too strong to enjoy raw, steam or blanch briefly, cool in ice water, and serve cold.
Moreover add fresh to green salads
Nutraceutical significance of cruciferous vegetables
1.Broccoli
Broccoli is full of many natural chemicals , vitamins and minerals.
Also broccoli is high in sulforaphane compound, which may help in health conditions.
These include:
DIABETES MELLITUS : sulforaphane may help lower your blood sugar.
CANCER: sulforaphane in broccoli might stop cancer cells from forming in your body
OSREOPOROSIS: It help in bone stiffness, make your bones strong and decrease the brittleness of bones
2. Cauliflower
Cauliflower has a phytonutrient compound known as glucosinolates.
When we eat it they broken down into compounds that may help prevent cancer and also they help protect cells from damage and have anti-inflammatory, antiviral, and antibacterial effects.
3. Kale
It contains Vitamin A, helpful in preventing eye and bone diseases
VitamionC, aids in chronic disease prevention,
It contains Vitamin K which is good for clotting of blood and bone building.
Also it contains Folate, is the key to develop brain functioning
Alpha-linolenic acid, an omega-3 fatty acid(healthy fat )
Moreover helpful in cataract as it contain phytonutrients
As well as, Kale contains beneficial Minerals like potassium, zinc , phosphorus and calcium
4 .Brussel sprouts :
Brussels sprouts have a lot of a natural, sulforaphane/ glycosinolate compound may help prevent damage to your DNA that creates cancerous cells
As well as, helps in reducing the growth of cancerous tumors
Therefore, eating a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of ( breast, liver, kidney, prostate etc).
5.Cabbage:
Cabbage contains chemicals that helps in preventing cancer.
Also change the way estrogen is used in the body, which might reduce the risk of breast cancer.
What are cruciferous sprouts?
Baby broccoli plant – this plant, can easily grow in your house in your kitchen and doesn’t require any soil and sun.
As well as this, baby broccoli are best source of phytonutrients which can help in fighting cancerous cells
Facts about broccoli
Broccoli is low in digestible carbs but provides a huge amount of fiber which keeps you full for longer time and promotes gut health as well as reduces the risk of various chronic diseases It is high in protein that most of the vegetables
Also broccoli contains carotenoids /beta-carotene which all contribute to better eye health.
As well as in broccoli , sulforaphane found in high amount that may play a major role in preventing prostate and colon cancer found high in :
Broccoli.
Broccoli sprouts
Brussels sprouts.
Therefore , Increase your dietary intake of broccoli and other cruciferous vegetables will make your plate more healthy and nutritious.
Healthy recipes(cruciferous vegetables):
How to make easy broccoli salad ?
Broccoli salad is very nutritious and healthy as well as very easy to make and helpful in weight management .
Ingredients for broccoli salad
300g broccoli , broken into small pieces
2 carrots chopped
50g cashews , toasted, roughly chopped
For making pickle
80ml vinegar
1 tbsp sugar
¼ tsp sea salt flakes
1 red onion , finely sliced
For last dressing of salad
50ml olive oil
1 tbsp maple syrup
1 lemon
Method
Firstly, to make the pickle, heat the vinegar, sugar and salt in a small pan.
Then, boil it for 1 min until the sugar dissolves, then add the red onion and stirr well
Then, take off the heat, cover, and leave to cool completely.
Secondly, mix the broccoli, carrots and cashews in a large bowl.
Then add the cooled pickled onion, mix it well
Afterward mix together the pickling liquid, oil, maple syrup and lemon juice, along with 2 tbsp cold water.
Finally, pour over the vegetables
Then mix until well coated.
Lastly, serve yummy and hot broccoli salad with lunch dinner or as a snack
Pumpkin corn sabji is one the tastiest dish of north Indians, it is the real taste of mummy’s hand and serves all nutrition this sabji is very very nutritious and healthy it is loaded with antioxidants essential vitamins and mineral supplements.
As well as corn consist lots of advantages like helps in fighting cancerous cells, heart diseases, best source of carotenoids which is good for eyes also it is useful in maintaining healthy and beautiful skin as it repairs the damage cells of skin and keep nourishing it and most importantly corn plays important role in fatty livers and weight management .
Ingredients for pumpkin and corn sabji
Pumpkin – 500 gm(cut into small cubes)
Mustard Oil – 1 tbsp
Cumin – 1 tsp
Hing – 1 Pinch
Rai – 1 tsp
Methi (seeds)- 1 tsp
Tomato – 2chopped
Ginger – 1 Inch
Onion – 1 chopped
Tomato, Ginger, Garlic, Onion Paste (grind)
Turmeric Powder – 1 tbsp
Red Chilli Powder – 1 tsp
Sweet Corn – 1/2 Cup
Salt As Per Taste
Water – 100 ml
Coriander powder – 1 tsp
Garam Masala – 1/2 tbsp
Method
Firstly, take a cooker and pour mustard oil and heat on medium flame
Then add, cumin seeds, rai and hing for tadka
Now, add grinded tomato ,ginger ,garlic and onion paste and mix it well
Then check and cook until masala get properly cooked and starts leaving oil from surface
Then add corns, methi, salt and stir untill it mix well
Now, add pumpkin and pressure cook it for 10 min
Then add water for maintaining the consistency of gravy
Now, wait for whistles 2-3
Afterward, loose the lid and add coriander and garam masala and mix it well
Kadhi palak is famous nutritious and fighter dish of Indians ! made with fresh spinach leaves and cooked with besan and curd curry and this is made up of only spinach theres no fritters like normal kadhi so we can enjoy this as a soup also it taste absolutely yummy
As well as, spinach is healthy leafy vegetable packed with lots of minerals, vitamins and antioxidants and beneficial in fighting against illness, controls blood sugar level, hemoglobin levels and also good for skin and hair.
Spinach is plant based source of iron and iron is important in maintaining healthy pregnancies, supports digestive system and boost immune system. It is light, healthy and extremely tasty and helpful in weight loss management .
Ingredients for kadhi palak
Spinach – 300 gms finely chopped
Curd – 100 gms.
Oil – 1 tablespoon.
Hing -2 pinch.
Cumin seeds – 1 teaspoon.
Turmeric powder – 1 teaspoon.
Green chilli – 3-4 chopped
Red chilli powder – 1 teaspoon.
Salt (according to the taste)
Coriander leaves – 1 table spoon (chopped)
1 cup besan
2 cup curd
Method
Firstly, heat a pan add oil into it
Then add cumin seeds and hing for tadka
Now, add chopped spinach and sauté for 10 mins ,until cooks properly
Secondly, take a bowl add besan ,curd, water and mix it well and make a batter
Then , add this batter in spinach and mix
Now, add salt, green chilli, red chilli powder , turmeric powder and mix well
Then ,stir and boil it for 15minutes
Finally, garnish with coriander leaves
Lastly, serve hot with maki /bajra /wheat roti
Advice
You can temper kadhi with fried garlic and red chillies
