Onions contain various Vitamins, Minerals and plant compounds that prove beneficial in promoting the health in many ways. The medicinal properties of Onions have been recognized since ancient times when they were used to treat ailments like headaches, heart disease and mouth sores. Even Ayurveda which does not suggest excessive usage of Onions as the vegetable is Tamasic in nature which makes people irritable and also produces excess heat in the body.  However, Ayurveda recognizes Onions as Blood Purifiers and removes toxins from the body.  It has Anti-bacterial, Anti-fungal and Anti-viral properties, Onion is known to reduce inflammation and lower high blood pressure. It also helps to lose weight. Onions help to stabilize digestion and are excellent to treat cold and cough.

 

ONIONS - NUTRITIONAL VALUE:

      Onions are rich in nutrients, low in calories but high in Vitamins, Minerals and Fiber.  Onion is a good source of Vitamin C, which helps in regulating immune health, collagen production, tissue repair and iron absorption. Vitamin C also acts as a powerful antioxidant in your body, protecting your cells against damage caused by unstable molecules called free radicals. Onions are also rich in Vitamins B - Folate (B9) & Pyridoxine (B6). These Vitamins play key roles in increasing Metabolism, Red Blood Cell production and Nerve function. Onions are also a good source of Potassium.

 

HEALTH BENEFITS OF ONIONS

     The health benefits related to onions are quite impressive. Onions contain powerful compounds that may decrease the risk of heart disease and type of certain Cancers. Onions have antibacterial properties and promote digestive health and also helps to improve immunity. Adding Onions into your daily diet will benefit overall health and the vegetable is so versatile that it adds flavour to the dish it is added into.

Healthy Heart

Onions contain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels.  All of which may help to lower the risk of heart diseases. Onions have a high concentration of a potent Antioxidant flavonoid called Quercetin which facilitates anti-inflammatory properties. This helps to reduce High Blood Pressure & also protect against Blood Clots. Onions have also been shown to decrease cholesterol levels.

Loaded With Antioxidants

     Onions are an excellent source of antioxidants. that inhibits oxidation which leads to cellular damage. Red Onions contain Anthocyanin a flavonoid which gives the red colour. Antioxidants and Anthocyanins present in Onions help fight against diseases like Cancer, Diabetes and Heart Diseases.

Prevents Cancer

     Eating Onions lower the risk of certain Cancers like Stomach & Colorectal Cancers.  Onion is a vegetable which belongs to the Allium genus, the Sulfur compounds, flavonoids & antioxidants found in Onions is believed to decrease tumour development and slow the spread of ovarian and lung cancer.

Control Blood Sugar

     Quercitin & Sulfur compounds present in Onions has Antidiabetic effects.  This has proven beneficial for people with Diabetes. Quercetin also interacts with cells in the small intestine, pancreas, skeletal muscle, fat tissue and liver which help to regulate the overall Blood Sugar level in the body.

Boost Bone Density

     Onions help reduce oxidative stress, boost antioxidant levels and decrease bone loss, which may prevent osteoporosis and boost bone density.  Adding Onions in your daily diet is believed to boost bone health.

Antibacterial Properties

     Quercetin present in Onions has the ability to fight against Bacterial growth. Onions can fight potentially dangerous bacteria, such as Escherichia Coli(E.Coli), Pseudomonas Aeruginosa, Staphylococcus Aureus & Bacillus Cereus. Onions also help to inhibit the growth of Vibrio Cholerae.

Boost Digestive Health

Onions are a rich source of fibre and prebiotics, which are necessary for optimal gut health. Prebiotics are non-digestible types of fibre that are broken down by beneficial gut bacteria. Gut bacteria feed on prebiotics and create short-chain fatty acids. Onions are particularly rich in the Prebiotics -  Inulin and Fructooligosaccharides. These help increase the number of friendly bacteria in your gut, help boost digestive health and also benefit your immune system.

 

Healthy Skin & Hair

Onions are a good source of Vitamin C, onions may support the building and maintenance of Collagen which provides structure to skin and hair. Applying freshly squeezed Onions Juice promotes hair growth and also helps to get rid of any scalp infections.  Adding Onions while making Hair Oil is a common practice in Indian households. Rubbing a slice of an Onion on the balding area is believed to induce hair growth.

 

HOW TO USE ONIONS IN DAILY COOKING:

     Onion is one common ingredient in most of the Cuisine around the World. A staple in most of the kitchens around the world.  It can be easily added into your diet and it can be enjoyed Raw or Cooked.  Onions give a wonderful flavour to savoury dishes.  Regular intake of Onions can boost Vitamins, Minerals & Fiber.

• Raw Onions can be added to kick the flavour in Salads & Raithas.
• Can blend raw Onions with fresh herbs, vinegar and olive oil for a tasty homemade salad dressing.
• Serve slices of Raw Onions along with deep-fried Non-Vegetarian dishes like Chicken 65, Beef 65 or along with Gobi 65, Vegetable or Chicken Cutlets etc.,
• Use raw onions to add a kick of flavour in Indian Street foods & Chaat items like Bhel Puri, Pani Puri, Pav Bhaji etc.,
• Add finely chopped Onions to Egg Dishes such as Omelettes, Scrambled Eggs, Frittatas or Quiches.
• Top Crispy Dosas or Uthappam, Adai etc., with finely chopped raw Onions for a flavourful Dosa variety like Onion Dosa, Onion Uthappam.
• Add Onions into Indian snacks like Vadais, Pakodas, Bhajjis, Samosas, Kachoris etc.,
• Onions can be used as a base for Stocks & Soups.
• Can prepare a hearty French Onion Soup or a Vegetable Soup with Onions.
• Can make Pickled Onions.
• Make homemade Salsa with Onions, Tomatoes and Cilantro.
• Onions are commonly used while stir-frying Vegetables.
• Onions are commonly used in most of the Indian Curries and Gravies.
• Caramelized Onions add a wonderful taste to Baked Goods.
• Caramelized Onions are served along with Rice Dishes like Biriyani, Ghee Rice, Mujadara etc.,

HOW TO BUY & STORE:

• When selecting onions, make sure the Onions are dry and firm.
• Onions shouldn't be wet and smelly.
• Store Onions at room temperature in a clean, dry place.
• Keep Onions in an open container in a well-ventilated room.
• Store them whole with the peels.
• Peeled onions can be stored in the refrigerator for 10–14 days. 
• Sliced or cut Onions can be refrigerated for not more than 7–10 days.

________________________________________________________________________________

TRIVIA - A SMALL FACT

Why does chopping Onions cause tears?

     Recently I saw a video... A teacher asking the students to name a vegetable which would make you cry.  Most of them answered Onions, some Peppers and so on.  One student out of blues answered Coconuts and then came the hilarious part of the Video.  Anyway...   
     Onions have a reputation for making people cry during the cutting or chopping process. This is due to the presence of a gas called syn-Propanethial-S-oxide. This chemical is a compound liquid that acts as a lachrymatory agent, meaning that it causes tears or stings the eyes.
     There are even weird suggestions like chewing a Bubble Gum or holding your tongue on the roof of your mouth or holding a piece of bread in your mouth while chopping Onions. But to my experience, none works.
      To reduce tears during chopping, chill the Onions for about 30 minutes, then cut off its top. First, peel the outer layer of the onion and leave the root intact, as this part has the highest concentration of lachrymatory agents. And using a very-very sharp knife and cutting the Onions fastly(so that the work(shedding tears) gets over soon), also can reduce tears while chopping Onions.
      Place Onions in Cold Water can help you to an extent in reducing tears while cutting Onions.
      Overall I feel that we have all got used to the fact that Cutting Onions can make you CRY. Slowly & in due course, I feel that I have left all these ideas behind and got adapted!!! 

KUNUKKU

Difficulty - Easy
Yields - 35 - 40 Kunukku
Author - SM

Preparation Time - 15 -20 Minutes

HOW TO COOK KUNUKKU

KUNUKKU

INGREDIENTS:

To Soak & Grind:

Additional Ingredients:

Optional Ingredients:

For Deep Frying:

METHOD:

• Soak the Dhal & Par-boiled Rice along with Dry Chillies for about 3-31/2 Hours.
• Once soaked drain the ingredients.
• Add the soaked ingredients & Green Chillies into a blender jar and grind it into a coarse mix.
• Finally, add Asafoetida and a dash of Salt to the above and grind it briefly.
• Do not add Water while grinding the ingredients.
• Collect the coarsely ground mix in a bowl and add Grated Coconut and Curry leaves into it & mix well.
• Meanwhile heat Oil in a pan on a high flame.
• Allow the Oil to smoke off.
• Reduce the flame to medium-high.
• Dip your hands in a bowl of Water and take a handful of Kunukku Mix.
• Roughly make small Gooseberry sized balls out of the Kunukku Batter and carefully drop them into the hot oil.
• Fry few pieces at a time so that the Oil doesn't cool down.
• Make sure not to overcrowd the pan while frying.
• Turn & fry the Kunukku so that it browns evenly.
• Remove the Kunukku from the oil when it is cooked through and it turns into golden yellow in colour.
• Drain them on a paper towel.
• Serve Kunukku hot with your choice of Chutneys or Sauces.
• Kunukku serves to be a wonderful Teatime snack. Pair it up with hot-hot Coffee or Tea.

KUNUKKU

NOTES:

• Drain the soaked ingredients and make sure there is no water while grinding the ingredients.
• Grind it into a coarse mix.
• Commonly this Kunukku recipe is prepared with left-over Adai Batter.
• I made this Kunukku recipe without adding Onions or any vegetables or coriander leaves.
• You can add your preferred add-ons into the batter and make this Kunukku.
• Roughly make small Gooseberry sized balls out of the Kunukku Batter and carefully drop them into the hot oil.
• Make sure not to overcrowd the pan with kunukku while frying.
• Which may cool down the oil which would not yield you with crispy Kunukku and also it may stick to each other which will be difficult to handle.
• Fry evenly until the Kunukku becomes Golden Yellow in colour.
• Leftover Batter can be (diluted) used to make Adai.

KARACHI BISCUITS - HYDERABADI TUTTI FRUTTI BISCUITS

      Karachi Biscuits are popular Tea Time Cookies loaded with Tutti Frutti & Cashew Nuts. These cookies are made without Eggs and it is named after the famous Karachi Bakery in Hyderabad. I have never been to Hyderabad or never ever had a chance of tasting these Karachi Biscuits from the famous Karachi Bakery. But when the recipe said it is loaded with Tutti Frutti and Cashew Nuts then I had no second thought.  I wanted to make it for sure.

CHAK HAO AMUBI - MANIPURI BLACK RICE KHEER

     

    Even while writing this post I am totally abashed by the fact that though being an Indian, I rarely know much about the North-Eastern parts of India.  Though other parts of India and its cuisines are well propagated around, North Eastern Cuisine is yet to be explored.  So my venture into North-East Indian Cuisine has taken its first step with this Black Rice Kheer.  Recently my daughter asked me to cook this Kheer with Thai Black Glutinous Rice(Pulut Hitam) variety which is locally available. I usually make Bubur Pulut Hitam a mildly sweetened traditional Malaysian Dessert which is one of the most popular desserts in the South East Asian region.

      This Black Rice or The Forbidden Rice earned its name because it was once reserved for the Chinese Emperor, for whom it was meant to ensure health and longevity. Forbidden Rice is a medium-grain, non-glutinous/glutinous heirloom rice with a deep purple hue and a nutty, slightly sweet flavour. Varieties include Indonesian Black Rice and Thai Jasmine Black Rice.

     Although Black Rice or the Forbidden Rice is cultivated in the other parts of North East India, Manipur produces the best Black Rice variety.  Rich & fertile Manipur soil and unadulterated Himalayan streams facilitate the growth of Black Rice in abundance in this region. The Black Rice is yet another gem from the Land of Jewels - Manipur(which literally means bejewelled land). This fragrant  & sticky variety of rice is a staple of the state and the Kheer made from it is a must in every Manipuri celebration.

     Manipur is an Indian State in the North-Eastern region which has its south-east part bordered with Myanmar. I have always been fascinated by the places, people & cuisines of North-Eastern India. Apart from its beautiful valleys and lush forests, sprawling grasslands and caves, the region has a rich cultural heritage too. Black rice is known as Chak Hao Amubi in Manipuri where Chakhao means delicious and Amubi means Black. Desserts made from Black Rice is generally served on special occasions. major feasts and festive events. Black rice is a source of Iron, Vitamin E, and rich in Antioxidants. The bran hull (outermost layer) of Black Rice contains the highest levels of Anthocyanins found in food. The grain has a similar amount of fibre to brown rice and like brown rice, has a mild, nutty taste.

     The traditional Chak Hao Amubi- Manipuri Black Rice Kheer is reflective of the State’s culinary trail –  made with minimal ingredients & slow cooked until the nutty flavour of the Black Rice seeps through.  Black Rice Kheer is a simple straight forward Dessert, easy to make with very few ingredients yet delicious & nutritious.

BLACK RICE

     Once cooked this Black Rice transforms this dessert with its beautiful purple colour.  It turns into a bright purplish burgundy colour adding uniqueness to the Kheer.  I have used Black Sticky(Glutinous) Rice and I usually soak the rice overnight or at least for 6-8 hours before cooking.  But it can also be cooked without soaking the rice beforehand, but it takes a longer time and an extra amount of water/milk to cook. And the cooked rice doesn't yield a perfect texture. The Rice should be cooked until soft for this Kheer.  You can also get easy with the type of Sweetener for this Kheer, I have used White Sugar which can be substituted with Palm Sugar /Jaggery.

For more DESSERTS, Click here...


Cuisine - North-Eastern India(Manipur)
Course - Dessert
Difficulty - Easy
Serves - 2-3
Author - SM

Preparation Time - 10 - 15 Minutes
Soaking Time - 6-8 Hours/Overnight
Cooking Time - 30-45 Minutes

HOW TO COOK CHAK HAO AMUBI - MANIPURI BLACK RICE KHEER

CHAK HAO AMUBI - MANIPURI BLACK RICE KHEER

INGREDIENTS:

VERKADALAI THUVAIYAL - GROUNDNUT/PEANUT CHUTNEY

    Verkadalai/Groundnut Thuvaiyal, Rasam, Sutta Appalam is one common and best combination for a simple South Indian Lunch Menu.  Serve steaming hot Rice and this wonderfully flavoured Verkadalai/Groundnut Thuvaiyal with a drizzle of melted Ghee.  The texture of this Thuvaiyal/Thogayal when served along with rice, ghee and accentuating aroma imparted from well-roasted Groundnut(Peanut) leaves a refreshing feel overall. When it comes to Vazhaiyilai Virundhu, Thuvaiyal/Thogayal is one dish serve along with other dishes.  Verkadalai/Groundnut Thuvaiyal can be served as one dish in a Virundhu.
     Groundnut(peanut) is one legume used extensively in  Kongu Cuisine as it is cultivated abundantly in Kongu region.  A thinner version of the same - Groundnut Chutney is also prepared with roasted Groundnuts, which is one popular Chutney from Kongu Cuisine.   Verkadalai/Groundnut Thuvaiyal recipe is similar to Paruppu Thogayal, Kollu Thuvaiyal and Chuttaracha Thenga Chammanthi where all the ingredients are roasted until fragrant and especially Tamarind is roasted directly over the flame, slowly and carefully without burning it and then, it is traditionally ground in an Ammikkal (A flat stone) and rotund round stone called Kozhavi.  Grinding them traditionally in a Stone Mortar and Pestle, brings out the natural oil from the ingredients, making it tasty and nutritious.  Verkadalai/Groundnut Thuvaiyal can be ground in a mixer-grinder or in a small blender, jar/coffee grinder.  Add very little or no water while grinding this Thuvaiyal. I have added Garlic Cloves, few teaspoons of Pottukadalai(Roasted Grams) and Asafoetida to cut down the gastric effect.

For more Recipes on CHUTNEYS & CONDIMENTS, Click here...


Cuisine - Kongu Cuisine(South India)
Recipe Type - Condiment
Spice Level - Medium - High
Difficulty - Easy
Serves - 3- 4
Author - SM

Preparation Time - 5 Minutes
Cooking Time - 5 - 7 Minutes

HOW TO COOK VERKADALAI THUVAIYAL - GROUNDNUT/PEANUT CHUTNEY

VERKADALAI THUVAIYAL - GROUNDNUT/PEANUT CHUTNEY

INGREDIENTS :

Groundnut(Peanut) - 1/4 Cup
Coconut - 1/2 Cup
Dry Red Chillies - 4-5 Nos.
Garlic - 3 Nos.
Curry Leaves - 1 Sprig
Tamarind - 1 Small Lime Size
Salt - To Taste
Asafoetida - a Pinch
Oil - 2 Tbpsn

 

 METHOD :

• Dry Roast the Groundnuts, peel and keep them aside.
• Insert the Tamarind into a skewer and char it on a direct flame until the colour changes, for about 10-15 seconds. Keep this aside.
• Heat Oil, roast the Dry Red Chillies until they fluff up.
• Add Groundnut(Peanut) and roast it until they turn into light golden brown in colour and aromatic, on a very low flame.
• Add Roasted Gram(Pottukadalai) to the above and roast it on a low flame briefly.
• Add Garlic Cloves and Salt to the above ingredients, fry until garlic is well sautéed.
• Saute on a very low flame until they turn dry.
• Add Curry leaves, grated Coconut and fry until coconuts are dry and turn into a slight golden colour. (Care should be taken not to burn the ingredients).
• Add Asafoetida Powder to the above and give a quick stir.
• Switch off the flame and allow this mixture to cool.
• Grind Verkadalai/Groundnut Thuvaiyal into a smooth paste in Mortar and Pestle or in a dry blender jar.
• Add very little water(preferably no need to use water) while grinding Verkadalai/Groundnut Thuvaiyal.
• Verkadalai/Groundnut Thuvaiyal is a perfect match for Steamed Rice, serve it with a drizzle of melted ghee over it.
• Goes well with Dosa, Idli and Uthappam too.
• It is one best combination to be served along with Ragi Kali(Ragi Mudde) or Ragi Koozh/Finger Millet Porridge.

NOTES :

• You can use readily available roasted Groundnuts(Peanuts). If you are using raw ones, then you need to roast it on a medium flame until golden and aromatic.
• I mostly use the Groundnuts with the skin for this Thogayal.  You can remove the skin if you prefer.
• Adding Coconut is purely optional in this Thuvaiyal recipe.  Can prepare the same without adding coconuts too.
• Can also do use coconut slices in the recipe.  If using coconut slices, roast them first, as they will take a longer time to fry. Then add the rest of the ingredients one by one.
• Adjust the amount of Red Chillies and Tamarind to your preference. 
• Charring the Tamarind over direct flame gives a slightly smoky flavour and brings out the sweetness from the tamarind.
• If using tamarind with seeds, remove the seeds and threads if any and shred it into small pieces and then insert it into the skewer. Do not soak Tamarind in water for this recipe.
• Roast all the ingredients on a very low flame until they turn into golden brown in colour and aromatic.
• Care should be taken not to burn the ingredients, which would spoil the taste of the Verkadalai/Groundnut Thuvaiyal.
• This is a dry Thogayal/Thuvaiyal, grinding it with mortar and pestle (Ammikkal) yields best results.
• Can use a small blender/coffee grinder or mixer-grinder to grind this, if needed can add few drops of water to the mixture.
• Adding Garlic Cloves & Asafoetida to the Verkadalai/Groundnut Thuvaiyal is truly optional.
• Can convert it into a Chutney by grinding it along with a little bit of water.
• Adjust the consistency of this Thuvaiyal to suit your preference.

Traditional Ragi Koozh in Clay Pot – Fermented with Curd

                                                           

Authentic Ragi Kali: A Quick and Nutritious

MORINGA LEAVES

Moringa can protect the liver against damage caused by anti-tubercular drugs and can quicken its repair process.

 

Preventing and Treating cancer

Moringa extracts contain properties that may help prevent cancer developing. It also contains niazimicin, which is a compound that suppresses the development of cancer cells.

*But when using it in the form of extracts and medications, consider using Moringa with Doctor's advise first.

Risk & Side Effects:

• Do not use it along with Thyroid Medication - Levothyroxine is used to combat Thyroid problems. Compounds in the moringa leaf may aid the thyroid function, but it is advisable not to take it in combination with other Thyroid Medication.
• Do not use Moringa extracts with any medications that might be broken down by the liver - Moringa extract may decrease how quickly this happens, which could lead to various side effects or complications.
• Do not use it along with Diabetes medications: Diabetes medications are used to lower blood sugar, which moringa also does effectively. It is vital to ensure blood sugar levels do not get too low.
• Do not use it along with High Blood Pressure medication - Moringa has shown to be effective at lowering blood pressure. Taking moringa alongside other drugs that lower blood pressure may result in it becoming too low.