Horse-gram Kheer ( Kollu payasam) Protein and Iron rich simple dessert using just 2 ingredients

 Ingredients

1 small cup horse gram washed and soaked in hot water for 3 hours 

gur 2 tbsp or to taste

water as needed

cardamom pdr 1/4 tsp optional

you may add some chopped nuts to make it healthier or fry the nuts and raisins in little ghee and add

 

Preparations

after soaking for 3 hours , I pressure cooked the horse gram for 5 whistles

once the pressure was released, opened and saw the grams were well cooked ( though my maid scared me saying you need to cook for more than 10 whistles)

then i ground the grams with gur approximately 2 tbsp  using the cooked water in a mixer jar, then added little more water.

I poured it back in the same vessel, cleaned the jar with little water and added it to the ground paste

I cooked it stirring felt  it was a bit to thick, cooked for 3-4 minutes till it almost boiled.

then I switched off added little cardamom pdr, poured in my mug, added little milk, as I was worried if milk added to the hot payasam may curdle. Luckily it didn't drank this 2 small mugs, for my dinner. 

I first thought of making a soup with the grams with some chopped onion, but as I was feeling tired, just decided to add gur and cook it.

Health benefits of horse gram-s a nutrient-dense legume packed with protein, dietary fiber, and iron. It helps manage blood sugar, supports weight loss, and improves digestion. 

 

Key Health Benefits

Blood Sugar Control: Features a low glycemic index and slow-digesting starches that help prevent post-meal blood sugar spikes.
Weight Management: High protein and fiber content promote a feeling of fullness, which helps lower overall calorie intake.
Digestive Health: Abundant dietary fiber prevents constipation and supports a healthy gut.
Kidney and Urinary Health: Traditional use and diuretic properties assist in increasing urine flow and managing kidney stones. 

Nutritional Profile (Per 100g)

Protein: 22–25 grams
Dietary Fiber: 5–6 grams
Iron: ~7 mg
Calcium: ~287 mg
Carbohydrates: ~57 grams                                           

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Creamed Beet Greens

 

By using beet greens, you'll enjoy a dish rich in folic acid, dietary fiber, and vitamins A, B, and C, supporting your digestive and immune systems.

Ingredients 

 

Beet greens – 1 bunch (from one beet only) 

 

Butter – 1 tablespoon (14 g) 

 

Olive oil – 1 teaspoon 

 

Medium onion – 1 (thinly sliced) 

 

Salt and Black pepper – To taste 

 

Milk – 1 cup 

 

Potato – 1 (small) 

 

Nutmeg – A generous pinch (grated)

Instructions

 

Separate the beet greens from the stems. Place the leaves in a colander and wash thoroughly to remove dirt. 

 

Pat dry with a towel, chop finely (about 2 cups), and set aside. 

 

Heat a deep saucepan over medium-high heat. Melt the butter and add the olive oil. 

 

Once heated, add the onion and sauté until lightly golden, about 1–2 minutes. 

 

Add the chopped beet greens, season with salt and black pepper to taste. 

 

Pour the milk into the saucepan. Using a grater, grate the potato directly into the saucepan. 

 

Sprinkle in the nutmeg and mix well.

Cook the mixture until it is close to boiling, then lower the heat to the lowest setting. 

 

Continue cooking just below a simmer for about 15 minutes, stirring occasionally. 

 

Remove the saucepan from the heat and let it cool for 1–2 minutes. Serve the dish warm.

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The Health Benefits of Pumpkin Seeds

After buying a pumpkin, most people would clean out the seeds, dispose of them, and keep the flesh, and that’s a terrible waste. Pumpkin seeds are not only edible; they’re incredibly healthy and make for a delicious snack. Pumpkin seeds are rich in Omega-3 fatty acids, many nutrients, proteins, minerals and vitamins. They can help lower your blood pressure, bolster your immune system and help in preventing cancer. The seeds are also rich in antioxidants, making them a powerful antiaging addition to your diet. The high levels of iron and magnesium are incredible energy-boosters, making perfect for pre or post-workout snacking. They help prevent the formation of kidney stones and are an excellent source for zinc, potassium and phosphorus. If that’s not enough, pumpkin seeds are useful at destroying tapeworms and roundworms, as well as boosting fertility levels.

Other benefits of pumpkin seeds Prevents constipation and promotes a healthy digestive system. Prevents premature aging and promotes longevity. Prevents kidney stones and osteoporosis. Reduces the risk of cancer, prostate, and diabetes. Reduces symptoms of asthma, arthritis, anxiety, and depression. Reduces bad cholesterol levels and risk of heart disease and stroke. Lowers blood pressure and cholesterol level. Improves your brain function and memory. Boosts immune system and bone density. Boosts your energy and mood.

Preparing pumpkin seeds: Clean the seeds - You have to clean the seeds meticulously until there are no signs of pumpkin guts. The best way to do this is to put the seeds & guts into a big bowl of water and break it apart with your hands. The seeds will float to the top. Let it simmer for 10 minutes in salt water – Put the clean seeds in boiled water with 1tsp of salt and let it simmer for 10 minutes. This makes the seeds easier to digest. Drain the seeds and dry them out – they don’t have to be completely dry, but it’s recommended. Spread seeds on a baking sheet and drizzle with olive oil – Make sure they’re finely coated in oil and add a light sprinkle of salt. Then spread them and try avoiding the seeds from overlapping each other. Roast seeds at 325F for 10 minutes - Remove from oven and stir. Roast for another 8-10 minutes. During the last 5 minutes of roasting, open a few seeds to make sure that they’re not burning. Make sure they don’t brown.

Tips to remember: When preparing a pumpkin, save the seeds. Add chopped pumpkin seeds to cereal. Make sure the seeds are dry when roasting them. Add pumpkin seeds to smoothies. Refrigerate in an air tight container when not consumed.     those interested in cancer and health related topics are free to see my blog- http://cancersupportindia.blogspot.com/ for crochet designs, my blog, those who like a particular design are free to mail me http://My Crochet  Creations.blogspot.com For info. about knee replacement, be free to view my blog- http://knee replacement-stickclub.blogspot.com