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  • 7/30/2019 Heart Healthy Recipe Book

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    HeartHealthy

    Recipesart He th

    He al y

    R c ese ip

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    Garlic Crispies:

    Ingredients:

    Method:

    l

    lSoya Flour: 2 tsp

    lChopped garlic: 2 tsp

    lFenugreek seeds powder: tsp

    lLow Fat Curd: 1 tbsp

    lSugar: tsp

    lCumin Seeds: tsp

    lSesame Seeds: tsp

    lCarom Seeds: tsp

    lOil: 1 tsp

    lSalt to taste

    lMix all ingredients together and knead into firm dough with the use

    of water.

    lDivide the dough into 4 equal parts and roll out each portion into

    thin rounds and cut into small squares or any attractive shape.

    lNow heat the non stick pan and gently cook it from both sides till

    half done.

    lNow arrange them on greased baking tray.

    lBake in a pre heated oven at 180 degree C for 10-15 minutes or till

    it gets golden brown color.

    lCool and store in an air tight container.

    Oats: cup

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    Fruity Walnut Phirni:

    Ingredients:

    Method:

    l

    lBrown Rice: 1tbsp

    lSugar: 2 tsp

    lChopped Walnuts: 1 tbsp

    lCardamom powder: tsp

    lChopped Fruits: cup (strawberries, chikoo/sapota, apples)

    Soak the brown rice for hour. Drain the water and blend it to a

    smooth paste with glass of milk.

    Boil remaining milk in heavy bottomed pan, remove from flame,

    add brown rice paste and keep stirring.

    Again keep it on fire. Now cook it on low flame for 5-10 minutes

    till it gets thick.

    Now add sugar, chopped walnuts, cardamom powder to it and

    remove from flame.

    Keep it aside and cool.

    Take medium size glass or bowl, place chopped fruits at the

    bottom of each glass.

    Top it with a Phirni. Garnish with a chopped almonds, fruits and

    cool it in a freezer.

    Serve chilled.

    Low Fat Milk: 1glass (250 ml)

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    Oats Chivda:

    Ingredients:

    Method:

    l

    lRice Flakes: cup

    lRoasted chana dal: tsp

    lRoasted and chopped Almonds: 2-3

    lMustard Seeds: tsp

    lGreen chilies (Chopped): 1

    lCurry Leaves: 5-6

    lAsafetida: 1 pinch

    lTurmeric powder: 1 pinch

    lPowdered Sugar: tsp

    lOil: 1 tsp

    lSalt: To Taste

    Heat the oil in a non stick pan.

    Add mustard seeds, asafetida, green chilies, and curry leaves and

    fry for some time.

    After the seeds crackle, add turmeric and mix it will.

    Now add roasted oats, rice flakes, chana dal, powdered sugar,

    salt and mix it well.

    Serve cool or hot.

    Quick rolled oats: cup

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    Ingredients:

    Method:

    l

    l

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    Roasted quick rolled oats: cup

    Soya Flour: cup

    Soft low fat butter: 1tbsp

    Sugar: 2 tbsp

    Chopped Walnuts: 2 tsp

    Cardamom Powder: tsp

    Mix all ingredients together and make semi solid dough with the

    help of enough water.

    Do not knead the dough much.

    Roll out the dough and cut 6-7 cookies with the help of cookie

    cutter.

    Bake them in preheated oven at 150 degree C for 15-20

    minutes.

    Bake it from both the sides till it gets light brown colored.

    Remove from oven, cool it and serve.

    Oats and Walnut Cookies:

    vvv

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    Ingredients:

    Method:

    l

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    Soya Granules: cup

    Grated Carrot: cup

    Grated Low Fat Paneer: 2 tsp

    Boiled and Mashed Green Peas: 2 tsp

    Wheat Bread Crumbs: 2 tsp

    Dry mango Powder: 1 tsp

    Chopped green chillies: tsp

    Ginger garlic paste: tsp

    Oil: 1 tsp

    Salt to taste

    Boil soya granules for 5 minutes in hot water and drain the water

    after 5 minutes.

    Add grated carrot, low fat paneer, mashed green peas, ginger garlic

    paste, green chilies, dry mango powder and salt to taste.

    Mix all ingredients well.

    Divide the mixture into 4 equal parts and shape into round flat

    tikkis.

    Roll out these tikkis in wheat bread crumbs and cook them on a non

    stick pan, using a little oil.

    Cook it from both sides, till it gets light golden colored.

    Serve hot with coriander and mint chutney.

    Soya Tikkis:

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    Ingredients:

    Method:

    l

    l

    l

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    l

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    Daliya (Broken wheat) cup

    Finely chopped onion cup

    Fresh Peas 1/4th cup

    Chopped Capsicum 1/4th cup

    Garlic 1-2

    Green chilies 1-2

    salt (taste)

    Oil 1tsp

    First, half pressure cook the Daliya ( broken wheat) and keep aside.

    Heat the oil in a nonstick kadhai, add cumin seeds, and curry leaves

    and onion. Saut till the onions turn translucent.Now add capsicum, peas, garlic, green chilies and saut for 1- 2

    min.

    Add the half cooked dailya to the mixture. Mix well.

    Add half cup warm water and allow it to cook for some time. Add

    salt.

    Now serve it with freshly prepared curd.

    Daliya Upma

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  • 7/30/2019 Heart Healthy Recipe Book

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    Ingredients:

    Method:

    For chutney:

    1. Daliya(Broken Wheat) cup

    2. Moong Dal 1/4th cup

    3. Black Gram Dal (Udit) 1/4th cup

    4. Fenugreek seeds 1tsp

    5. Ginger Garlic Paste 1/2 tsp

    6. Green chilies 1-2

    Soak the Daily (broken wheat), Moong Dal and Udit Dal over night

    (10-12hrs).

    Grind it together and make fine paste.

    Add fenugreek seeds paste, ginger garlic paste, green chili paste,

    and salt to taste.

    Mix well and Keep aside.

    Heat a non-stick pan (tava) and grease it with some oil.

    Pour a ladleful of the prepared batter on it and spread evenly to athin pancake.

    Grind all the ingredients together. Make a fine paste.

    Add salt for taste.

    Serve the pancake hot with mint coriander chutney.

    l

    l

    l

    Nutritious Pancake

    Salt for taste

    Oil

    Curd 2-3 tsp

    Mint leaves

    Coriander leaves

    salt

    l

    l

    l

    l

    l

    l

    For Chutney:

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    Ingredients:

    Method:

    l

    l

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    Oats 1/2 cup

    Fresh Dates 1/2 cup

    Almonds 4-5

    Ghee 1tsp

    Roast oats for few minutes.

    Now add oats, fresh dates, almonds, ghee in the mixture and Grindit roughly.

    Remove it and divide it in equal parts.

    Roll small laddus out of it.

    Your Nutritious Snack is ready.

    Oats Dates Laddu

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    Ingredients:

    Method:

    l

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    Soybeans 1 cup

    Wheat flour 3tsp

    Finely chopped onions 3/4th cup

    Chopped coriander 2tsp

    Finely chopped green chilies 2tsp

    Ginger garlic paste 1/2 tsp

    Oil 2 tsp

    Soak soybean overnight. Next day wash, drain and discard the

    water.

    Grind with enough water in a smooth batter.

    Add the wheat flour, pepper , ginger garlic paste and mix well.

    Keep aside.

    Heat a non-stick pan and grease it lightly with oil.

    Spread the prepared batter on the pan and make a thick

    pancake.

    Spread the topping on it and cook till golden brown from both

    sides.

    Serve hot with freshly prepared curd.

    vvv

    Soybean Pancakes

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    Ingredients:

    Method:

    l

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    Grated Bitter Gourd (Karela)

    Grated Carrot

    Grated Tofu

    Boiled green peas

    Whole wheat bread crumbs

    mango powder

    Chopped coriander 2tsp

    Chopped mint 2tsp

    Salt for taste

    Oil 11/2 tsp

    1. Apply little salt the bitter gourd and keep aside for few minutes.

    Squeeze the water. Use this water in the mixture.

    2. Combine the bitter gourd, carrots, tofu and green peas, bread

    crumbs, dry mango powder, ginger garlic paste, salt and mix well.3. Divide the mixture in equal parts and shape in to round, flat tikkis.

    4. Cook them on non stick pan, using little oil, till both sides turn

    golden brown.

    5. Serve hot with Garlic Tomato / Mint chutney.

    Karela Tikkis

    vvv

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