Hii friends, today I want to share all the benefits of peas and also a fun and easy recipe made from peas.
As we all know peas are good for our health.
Peas are a good source of Vitamin C and E, Zinc and other antioxidants which strengthen our immune system. Peas are a good source of Vitamin C which is best for immunity building. Peas are also good for our eyes and skin, vitamin C protects the cells from damage caused by free radicals. It prevents signs of ageing too. Peas are rich in Vitamin K which aids in bone metabolism. Bone metabolism is a continuous process where mature bone tissues are removed from the skeleton and replaced by new tissues.
Peas contain lots of nutrients like Phosphorus, Niacin, Magnesium and Vitamin B6.
Peas are rich in fibre which helps to maintain good digestive health. Peas are a good source of insoluble fibre which helps to reduce the risk of dangerous diseases like cancer, heart disease and stroke. It also helps to ensure stable blood sugar regulations in our body. Peas reduce cholesterol levels due to the presence of the number of dietary fibres in them.
Peas are low in fat and also immensely low in calories as compared to heavier legumes that’s why it plays important role in weight reduction. Peas are a good source of Iron. The deficiency of iron causes anaemia.
So that’s why we must use peas in our diet.
So let us now know about how matar(pea) shufta is made and what are the ingredients used in it.
INGREDIENTS:
•250gm- peas
•3-cardamom
•half cup -curd
•one-fourth tsp red chilli
•one-fourth tsp garam masala
•one-fourth tsp cumin seeds
•one-fourth tsp coriander powder
•250gm-khoya(mawa)
•salt according to taste
•ghee as required
•for garnishing green coriander leaves •few saffron strands
Method:
•Heat the ghee in a pressure cooker.
•Add cumin seeds, red chilli powder, mawa, saffron strands and curd.
•Cook on low heat for ten minutes.
•Then add peas, coriander powder, salt, cardamom and garam masala to the cooker.
•Cover the cooker and cook until a whistle comes.
•Garnish with coriander leaves and serve it.
Believe that the taste of matar(pea) shufta would be amazing and very nutritious for our health.

•BENIFITS OF MUSHROOM :

Mushrooms are the rich source of Vitamin B which plays an important role in the Nervous System. Mushrooms are the rich source of Antioxidants and Proteins, Mushrooms are also low in calories which reduces the risk of Hearts diseases, Cancer and Diabetes. Mushrooms are Immunity booster for our body. Mushroom is a good source of folic acid which is important for pregnant women. It is also playing an important role in weight loss.

•INGREDIENTS: * four cups mushrooms, cleaned and cut into two parts. * half cup olive oil. *Seven or eight garlic, crushed. *one teaspoon cumin seeds. *one teaspoon oregano. *four chillies crushed. *salt as per taste *half teaspoon lemon juice. *coriander leaves for garnish.

•METHOD: Pour oil into a pan heat it for a half minute on medium heat. Add garlic and heat it, until golden brown. Add mushrooms to it. Roast the cumin seeds in another pan for one minute on medium flame. Add it into the mushroom and garlic. Heat it for three to four minutes and stir. After that add lemon juice, chillies and salt for taste. Cook for two to three minutes. Garnish with an Oregano and coriander leaves. Stir it well. Now, our Mushroom Masala is ready to serve.

Recipe by Mehnaz

●BANIFITES OF SUGAR APPLE OR CUSTARD APPLE :

Sugar Apple contains a high amount of folic acid and iron that’s why it is ideal for pregnant women and also prevents Anemia. Sugar Apple is an excellent source of Vitamin B6 which preventing the accumulation of homocysteine in the blood.

Sugar Apple full with high amount of Magnesium which reducing the risk of heart attack and stoke. Sugar Apple is rich source of many Nutrients and Vitamins like Vitamin A, Vitamin B and Vitamin C and Antioxidants which important for healthy and youthful looking skin and hair. It also preventing skin from pigmentation and brown spots. Due to good source of Vitamin C and Antioxidants which helps to reducing the risk of Asthma attacks.

Sugar Apple contains high amount of dietary fiber which maintain our Sugar Level and control’s the Cholesterol Level. Due to right amount of Potassium control’s the Blood Pressure Level. It is also known as the Energy Booster Fruit. Sugar Apple contains a high amount of Magnesium and Calcium which are essential for healthy bones. Sugar Apple is contains some properties of Anti-Cancer. Due to Detoxifying properties Sugar Apple making the body to remains healthier and stronger. It also good for digestion.

●BENEFITS OF POTATO:

Potato is rich in Carbohydrates and Energy. It is great source of Protein,Vitamin C,Vitamin B6,Vitamin A and Minerals like Copper and Manganese. Potato is natural source of Folate(Folic Acid).It also rich in Fibre.

●INGREDIENTS:

•one and a half cups of buck wheat flour •one and a half cups of water chestnut flour •two green chillies •half tbsp green coriander leaves •half tbsp red chilli powder •half tsp turmeric powder •three fourth cup of Sugar Apple •three fourth cup of grated potato •salt as per taste •one tsp roasted cumin seeds powder

●METHOD:Combines the all spices by pouring the water, chestnut flour and buckwheat flour into a bowl. Then prepare thick paste. Mix the paste well. Add grated potato and sugar apple (custard apple) into the mixture. Heat the oil in the pan. Then with the help of a spoon pour little mixture into the pan and deep fry it. Now our Sugar Apple and Potato Fritters are ready. Enjoy with ketchup. It’s yummy 😋

Recipe By Mehnaz 😋😋😋😋

●INGREDIENTS :

•boneless chicken half kg •lemon juice one tbsp •honey one tsp •black pepper powder half tsp •olive oil one tbsp •salt as per taste •some lemon slices •green coriander for garnishing

● METHOD:

Marinate chicken with black pepper powder, salt, lemon juice keep for one hour in refrigerator. Take olive oil in a pan, add marinate chicken and mix well on medium heat for ten minutes. After that turn the chicken pieces in plate and leave it for five minutes mix honey, garnish with lemon slices and green coriander and serve hot and delicious lemon chicken.

Recipe by Mehnaz

●Benefits of pistachios:

Pistachios are loaded with lots of Nutrients which helps our body to stay healthy. Pistachios are high in antioxidants which reduce the risk of heart disease and cancer. It is low in calories and high in protein which helps to control blood sugar. Pistachios are rich in fibre which is good for weight loss. Pistachios are lower cholesterol which reduce heart disease and may control blood pressure. Pistachios are good for eyes 👀 health.

●INGREDIENTS:

•one and a half cups butter •two lemon •one cup castor sugar •two eggs •two tsp vanilla extract •one cup blanched Almonds •one and a half cups shelled Pistachios •one third cup plain flour for cake topping : •one fourth cup castor sugar •half cup shelled Pistachios •three lemon juice

●METHOD FOR BAKING:

Grease cake dish with some butter. Grate the lemon peel(zest). Grind Pistachios and Almonds to fine powder. Beat the butter and sugar until light and creamy. Add eggs . Add the lemon zest and vanilla extract. After that add Pistachios and Almonds powder and flour and mix well. Now put the mixture into greased dish and bake it for twenty minutes in microwave. After that remove from microwave. Leave to cool.

●METHOD FOR TOPPING:

Grate the peel and squeeze the juice of lemon. Halve the Pistachios. Mix with lemon juice and sugar. Microwave on one eighty degree for four minutes until the syrup is thick but not caramelized. Stir in the zest and the Pistachios. Pour this over the cake 🎂 and also topping with some whipped cream. .

Now,our cake is ready for serving.

ENJOY!!!!!!! Recipe by Mehnaz 😋😋

●Benefits of Vegetable soup:

Vegetable soup is full of nutrition. Because in vegetables soup we mix and cook many vegetables, like Leeks(spring onions) is good source of Vitamin A- good for vision and hair growth, Vitamin C- good for skin and hair and Vitamin K- help to healthy bones. In leeks many minerals also present like Iron which is important for red blood cells and Manganese is good for regulation of brain and nerves. Leeks also detoxifies our skin and good for weight loss. Carrot full of fiber which helps to control blood sugar level ,many Vitamins like Vitamin A , Vitamin K and Calcium, Potassium and Fibre also present. Cabbage can help to prevent heart disease and cancer. Cabbage is full of Vitamins which boost our Immunity and provide energy for our body, fiber helps our digestive system. Cabbage also helps to weight loss.

Now,let’s start it,

●INGREDIENTS:

•two tbsp oil or butter •two cups Leeks (spring onions) sliced •one cup Cabbage, shredded •one cup Potato, diced •one cup Carrot, sliced •one litre vegetable stock •two tbsp Cornflour mixed with tbsp water •black pepper and salt as per taste

METHOD:

Put oil or butter, all vegetables and vegetable stock into a pan, cover with lid. Cook for fifteen to twenty minutes. Mix well Cornflour and water. And then stir into soup mixture. Cook again for five to six minutes on medium heat. Leave it for ten minutes.

Now,our Vegetable Soup is ready to serving

It’s too yummy. All members of your family likes 👍 it.

Recipe by Mehnaz 😋😋

● INGREDIENTS:

•one-and-a-half cup flour                                               •one egg 🥚                                                       • half tsp salt 🧂                                            •one tsp baking soda                                             •one tsp baking powder                                •hundred gm butter 🧈                                •hundred ml full cream milk                               •two or three apples 🍎                                 •one tsp lemon 🍋 juice                                •sugar for sprinkling                            

●METHOD:

Preheat oven to 180°C. Wash apples 🍎, peel and cut two-thirds in thin slices and mix lemon 🍋 juice. Cut remaining apples 🍎 into cubes. Mix melted butter 🧈 ,flour,egg, milk, salt,baking powder, baking soda and apple 🍎 cubes until batter is smooth. Grease and flour a baking tray and pour batter in it. Put apple 🍎 slices on the batter. Bake at 180°C for forty to fifty  minutes. Until a toothpick, inserted in the center, come out clean. After baking cake sparingly with melted butter 🧈 and sprinkle with sugar granules.

It’s so delicious 😋 and yummy, your family members definitely like it. My kids like this APPLE 🍎 PIE so,much.

RECIPE BY MEHNAZ.

BENEFITS OF EGG:

Eggs are rich source of Nutrients and Vitamins. Deficiency of Vitamin A causes Nightblindness, eggs are rich in Vitamin A and Vitamin D. When we eat eggs that reduced risk of heart ❤ disease. Eggs yolk is good source of iron and folic acid so that’s why eggs cure Anemia also. Eggs are also high protein food, Kwashiorkor and Marasmus caused due to deficiency of protein

● INGREDIENTS:

●METHOD:

• two eggs 🥚 •half chopped onion 🌰 •three tbsp grated cheese 🧀 •one tsp melted butter 🧈 •pinch of black pepper powder •salt as for taste 😋 •one tbsp chopped green coriander and green chili for garnish

Beat eggs add all ingredients in it mix well. Take a pan and add butter in it at least thirty to forty seconds on medium flame. Pour beaten eggs on the pan. Cook it for one minute and thirty seconds. Garnish with green coriander and green chili. Now our CHEESY OMELETTE is ready for serving. Serve it with bread 🍞 or toast. Your kids definitely like it.

It’s to yummy 😋

This recipe is full of vitamins, minerals, bioactive compounds and fiber. Broccoli is good source of vitamin C which supports to maintain healthy immunity system, it contains lot of antioxidants, due to presence of antioxidants and fiber broccoli controls blood sugar and it helps to reduce heart disease risk and prevent from heart tissue damage. This recipe will help you maintain healthy bones. Broccoli extract is used as a protective therapy against ultraviolet radiation.

INGREDIENTS:

• 250 gram broccoli • one and half tablespoon green coriander, finely chopped • ten almonds soaked for 1 hour • one tsp lemon juice •one tsp olive oil • half tsp crushed black pepper • salt as per taste •one teaspoon chopped garlic •two teaspoon red chilli flakes • one teaspoon white vinegar •one teaspoon honey

METHOD:

For making salad, floret the broccoli, remove the hard part of the stock. Cut the broccoli into small pieces. wash it at least three times, after washing the broccoli steam the broccoli. To boil the broccoli, take two cups of water in a utensil let the water boil. After that add broccoli in the boiling water. Cook the broccoli for least two minutes. Then strain it, put it into a bowl. Add Almonds, chopped garlic, chopped green coriander, lemon juice, olive oil, salt, crushed black pepper, white vinegar, red chilli flakes and for taste add 1 teaspoon honey. Mix all the ingredients well. BROCCOLI SALAD is ready to serve 😋 !!

recipe by Mehnaz