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7/30/2019 Heart Healthy Recipe Book
1/11
HeartHealthy
Recipesart He th
He al y
R c ese ip
7/30/2019 Heart Healthy Recipe Book
2/11
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:
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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:
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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:
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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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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
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Nutritious Pancake
Salt for taste
Oil
Curd 2-3 tsp
Mint leaves
Coriander leaves
salt
l
l
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For Chutney:
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Ingredients:
Method:
l
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l
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:
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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:
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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
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