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 How to cook for a Healthy Heart


How to cook for a Healthy Heart, Veg Homemade

Tasty, nutritious ‘cooked-at-home’ meals can be a nice reward at the end of an active day instead of opting for quick take away meals. By getting organized, filling the shopping cart with wholesome foods, and then cooking wholesome low-fat meals in quantity, you'll be making a sound investment in your health and fueling your active lifestyle. The way you cook is just as important as what you choose to eat. The fact is, some cooking methods are better than others for cutting cholesterol, fat and calories while enhancing the nutritional value of your diet. As a rule of thumb, avoid all cooking methods that allow food to cook only in fat. Instead, try some of the following healthy cooking techniques discussed below…

 

Top 5 Cooking Methods for a Healthy Heart

1. Steaming : Steaming is a fat free method of cooking food, which keeps the natural flavour, colour and texture intact. It involves cooking food in a steamer basket over boiling water. The moist environment prevents the food from drying and hence no oil is required for cooking. Vegetables steamed only for a few minutes (until they are tender but still crisp) will retain more nutrients than those boiled in water for a longer time. Since the food does not come in contact with the water, more vitamins are retained. Try adding herbs to the steaming water to add more flavour to the food.
You can try these recipes : Cabbage Jowar Muthias, Palak Chola Dal Idli, Sprouts Dhokla

2. Pressure Cooking: This is one of the most effective ways of cooking. Food can be pressure cooked without the necessity of adding fat. Also, pressure-cooking decreases the cooking time by half, thereby reducing the loss of nutrients. Pressure-cooking traps the steam inside the utensil because of the tight lid and as the pressure builds up, the temperature rises and forces the steam into the food. Season the pressure-cooked food with a good combination of spices, to compensate for the flavours usually lent by fat. The dals given in this book are an excellent example of this.
You can try these recipes : Hyderabadi Baingan Subzi, Bean and Tomato Soup, Whole Wheat and Vegetable Khichdi

3. Boiling: Boiling entails cooking the food in hot water over a high flame. Boiling in most households is used as an alternative method to pressure-cooking, especially for vegetables. As this method does not make use of oil, it is a healthy option, but it leads to a loss of water-soluble vitamins like vitamins B and vitamins C. So if you happen to choose this method of cooking, the best way to preserve these nutrients is to cook them in a large volume of ready boiling water. This will help to speedup the process of cooking, leaving less time for vegetables to leach out valuable vitamins. The remaining water can be used to make soups, stocks or gravies.
You can try these recipes : Low Calorie Spinach Soup, Quick Green Pea Snack, Sprouted and Boiled Moong

4. Stir-Frying: Done in a Chinese wok, this method relies on the same principle as sautéing. However, if you do not have a wok, do not panic. Use a broad and flat bottom non-stick pan for stir-frying. It is a technique of browning foods quickly over high heat in a very small amount of hot fat. High temperatures and constant movement of the food keeps it from sticking and burning.
You can try these recipes : Broccoli, Mushrooms and Bean Sprouts Stir Fry, Sprouts Stir- Fry, Spicy Stir-fry Soup

 

When stir-frying, it is important that:-

• The pan is very hot so that the food browns well without absorbing the fat.
• The pan is shallow and large enough to hold the food without crowding, so that the food browns quickly.
• The food to be cooked is completely dry, to prevent it from stewing.

5. Baking: Baking involves the cooking of food by dry heat in an oven. Baking converts the water content of the food into steam, which combines with the dry heat of the oven to cook the food. A word of caution here! Mind you, baking for healthy heart does not include calorie and fat laden cakes, pastries, pies and other sweetmeats. Baking can be made healthy by avoiding the use of fatty ingredients like oil, butter, ghee, nuts, sugar etc.
You can try these recipes : Palak Methi Puris, Flax Seed Shakarpara, Baked Ribbon Sev

Enjoy our collection of Healthy Heart Recipes below. 

Other articles you will find interesting related to a Heart and Cholesterol.
Legumes Foods for a Healthy Heart
Low Fat Dairy Products for Healthy Heart
Heart Healthy Fruits
Healthy Heart Vegetables
Which fats are good for healthy heart?
Fiber for Healthy Heart
Reduce Sugar and Salt for a Healthy Heart
Are All Beverages Healthy for Heart


How To Cook For A Healthy Heart



Muthias are an all-time favourite snack for Gujaratis, but for some people they may be very new. These are steamed dumplings that can be made with 2 or 3 kinds of flour combinations and can be flavoured with different vegetables like methi, mooli (radish), bottle gourd (doodhi / lauki) etc. This version uses cabbage and jowar flour to provide you with plenty of fibre and flavour. You can try eating these to lower down your caloric intake but do remember to limit the oil used for the tempering. These muthias make a great snack, accompanied by a fruit or a fruit juice. You can also try other snacks like Amiri Khaman or Khandvi .
This idli breaks all stereotypical notions that we usually have about idli – it is not made of rice and urad, it does not require fermentation, yet it is super tasty! Two off-beat ingredients – chola dal and palak form the base of this tasty idli, which gains some additional flavour from ingredients like ginger, green chillies and lemon juice. A dash of fruit salt enables you to cook the batter immediately without requiring any fermentation. This no-fuss recipe does not require much preparatory work – just plan ahead and soak the chola dal, that’s all. Together with chutney and sambhar, the Palak Chola Dal Idli makes a wonderful breakfast. You can also try other recipes like Poha Dhokla and Sevaiyan Upma for breakfast.
Once a gujarati staple, steamed and low cal dhoklas are universally popular these days! they make a particularly wholesome and light breakfast. Add sprouted moong and spinach to add colour and make them more nourishing.
Grated cauliflower replaces coconut to create a healthier and heart-friendly version of the traditional Hyderabadi Baghara Baingan. Although most people will not think of pressure-cooking brinjals, here we have opted for that method so as to retain the nutrients and reduce the oil required. As a result, this delicious Hyderabadi Baingan Subzi, with the lingering flavour of spices, ranging from nigella and sesame seeds to coriander and cumin, comes to us in a surprising zero cholesterol format.
Protein from black beans as well antioxidants, vitamin A from tomatoes and vitamin C from capsicum, all together work towards maintaining the cells and the lining of the arteries in good health.
Khichdi is one of the homeliest of dishes, which revives and comforts you after a tough day! It is easy and quick to make, yet satiating, nutritious and tasty too, which is probably what makes it popular with almost everybody. Whole Wheat and Vegetable Khichdi is a dish that is ideal for those with diabetes and high cholesterol, as rice has been replaced with whole wheat. This khichdi, spiced with a mixture of Indian spices, tastes best when served hot with a bowl of curds.
You will thoroughly enjoy this nutrient-dense, easy-to-prepare spinach soup. Cooking it with low-fat milk gives it a lovely emerald green colour, which together with the aroma of sautéed onions and garlic, makes this soup irresistible! This soup is especially recommended for all the weight-conscious readers. The soup has not been strained in order to retain the fibre of the spinach.
Tiny though it is, green pea is a powerhouse of nutrition! Rich in fibre, it helps to build a healthy digestive system. Fix up this scrumptious snack for a quick bite… or two! Flavoured aptly with peppy mint leaves and tangy amchur powder, the Quick Green Peas Snack is a treat for your taste buds too. Enjoy as an evening snack for a mid-day recharge of protein and iron, to help you race through the rest of the day with a full, bright smile on your face!
Sprouting is a wonderful way to enhance the nutritional benefits of beans like moong, and it also adds to the flavour with a mild sweetness and pleasurable crunch. Here we show you how to make perfect Sprouted and Boiled Moong. This is not only a convenient way but also a healthy method, because we cook it in just the required amount of water, to avoid nutrient loss. You can add the sprouted moong to a salad, or toss it with some salt and chilli powder to enjoy it as a snack. You can also cook it further and use it to make healthy recipes like subzis and parathas.
A snappy stir-fry that you can set on the table in a matter of minutes! Bean sprouts are chock-full of nutrients like fibre, which helps to improve the functioning of insulin, by utilising glucose. Hand-in-hand with colourful and crunchy veggies that are rich in vitamins A and C, they make a tasty and nutritious low-cal snack that is perfect for diabetics. Remember to make the Broccoli, Mushrooms and Bean Sprouts Stir-fry on a very high flame to prevent the mushrooms from letting out water. Check out for many more diabetic friendly International Recipes .
Sprouts stir-fry, a spicy stir-fry version of the famed chana masala. Sprouts are a good source of protein, calcium and iron. Iron and folic acid builds hemoglobin and blood that is required to provide oxygen whereas protein and calcium are required for the growth, maintenance and wear and tear of muscles. All these nutrients play an important role in keeping you energetic and physically fit.
Easy-to-make, healthy, and tasty too – that’s enough reason to love a recipe! The Spicy Stir-Fry Soup is a clear soup with succulent with vitamin C veggies like cabbage and capsicum. Rich in fibre and vitamin C, this soup ensures ample nutrients at just 29calories, making it perfect for weight-watchers.
These low calorie puris are a great way of disguising dark green leafy vegetables. Palak and methi are both very good sources of vitamin A which is necessary for maintaining a healthy vision and glowing complexion. Though baked only with 1 teaspoon of oil and not deep fried, these puris are really crisp. They make an excellent tea-time snack and are sure to keep you going until dinner.
We have heard repeatedly that flaxseeds are a great source of Omega-3 fatty acids, and are an essential food especially for vegetarians. But, many of us are at a loss of interesting ways to include it in our diet. While we do attempt to include it in mukhwas , raita , etc., here we present a very innovative way to consume this fibre, calcium and Omega-3 fatty acid rich seed in the form of crunchy shakarparas, which can be enjoyed as an evening snack .
Ribbon sev, made of rice flour and besan is one of the most popular jar snacks in South India. We bring you this famous snack, albeit in a healthier form. Made from a dough of besan and whole wheat flour spruced up with a dash of spices, this Baked Ribbon Sev is so healthy and equally tasty! You can store it in a dry and airtight jar and enjoy it whenever you wish. You can also try other baked recipes like the Baked Puri , Baked Sev and Baked Nachni Chivda .

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