Nutritious sheera

Posted on October 16, 2009. Filed under: Heart recipe/low cholesterol recipe, Sweets | Tags: , , |

Satisfy your sweet tooth occasionally without compromising your health with this low fat version of an all time favourite Indian dessert. Walnuts and almonds contain MUFA and antioxidants that protect our heart from free radical damage and help to lower LDL.

Preparation Time : 5 mins.
Cooking Time : 10 mins.

Serves 4.

Ingredients
2 tablespoons whole wheat flour (gehun ka atta)
2 tablespoons ragi / nachani (red millet) flour
2 tablespoons soya flour
8 teaspoons grated jaggery (gur)
½ teaspoon cardamom (elaichi) powder
2 teaspoons oil
For the garnish
4 almonds, sliced
2 tablespoons chopped walnuts
Method
1. Boil 1½ cups of water in a pan and add grated jaggery to it. Allow to simmer till the jaggery melts. Keep aside.
2. Heat the oil in a non-stick pan, add all the flours and sauté till light brown in colour.
3. Add the jaggery water and cardamom and mix well till no lumps remain. Cook on a slow flame for a while and remove from the flame.
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Oat and raisin biscuit

Posted on August 18, 2009. Filed under: Heart recipe/low cholesterol recipe, Snacks | Tags: , , |

Oats are a great substitute for low fibre maida and raisins are the least fat containing dry fruits, making these biscuits healthy and tasty. Raisins also lend their sweetness to the biscuits, reducing the required sugar content.

Baking Time : 25 mins.
Preparation Time : 15 mins.
Baking Temperature : 180°C (360°F).

Makes 9 biscuits.

Ingredients
¾ cup quick cooking rolled oats
¼ cup whole wheat flour (gehun ka atta)
¼ cup raisins (kismis)
2 tablespoons low fat milk
¼ cup brown sugar
1 tablespoon oil
Method
1. Mix all the ingredients together and divide into 9 equal portions.
2. Grease a baking tray lightly and place a sheet of grease proof paper on top.
3. Place the mixture on the greased and lined baking tray and flatten each round with the back of a fork.
4. Bake in a pre-heated oven for 20 minutes at 180°C (360°F) or until the cookies are baked.
5. Peel them off the baking tray and cool on cooling racks.
6. Store in an air-tight container.
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Chickpea and soya tikki

Posted on August 18, 2009. Filed under: Heart recipe/low cholesterol recipe, Snacks | Tags: , , |

Tikki, a traditional Indian snack is presented with a variation here. The additional soya helps to decrease cholesterol, while the chick peas give the Indian flavour to the dish. The tikkis are made in just 1 teaspoon of oil to add only 20 calories to your diet, instead of adding 80 calories by being deep-fried, thus making the snack healthy for the heart.

Cooking Time : 10 mins.
Preparation Time : 10 mins.

Makes 4 tikkis.

Ingredients
½ cup chick peas (kabuli chana), boiled and drained
½ cup soya granules
1 tablespoon mint, finely chopped
1 teaspoon green chillies, finely chopped
1 teaspoon ginger, finely chopped
1 teaspoon oil
salt to taste
To serve
2 tablespoons high fibre chutney
Method
1. Soak the soya nuggets in hot water for 10 to 15 minutes. Drain and squeeze out all the water.
2. Blend together the chick peas, soya nuggets and mint, in a blender to a smooth paste.
3. Add the green chillies, ginger and salt and mix well.
4. Divide the mixture into 4 equal portions and shape into round, flat tikkis.
5. Cook them on a non-stick pan using a little oil till both sides are golden brown.
6. Serve hot with the high fibre chutney.
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Mini pizzetta

Posted on August 18, 2009. Filed under: Heart recipe/low cholesterol recipe, pizza | Tags: , , |

Pizzas are usually considered to be calorie-laden. Now, here is a healthy version, made with only 1 teaspoon of cheese per pizza and a whole lot of veggies, yet maintaining the authentic pizza taste.

Baking Temperature : 200°C (400°F).
Preparation Time : 10 mins.
Baking Time : 10 mins.

Makes 4 pizzetas.

Ingredients
4 slices whole wheat bread
To be mixed into a topping
½ cup tomatoes, finely chopped
2 tablespoons finely chopped celery
½ cup spring onions, finely chopped
¼ cup capsicum, finely chopped
½ teaspoon finely chopped garlic
¼ cup crumbled low fat paneer (cottage cheese)
4 teaspoons grated cheese
salt and pepper to taste
Method
1. Spread equal portions of the topping mixture onto each of the 4 slices of bread.
2. Bake them in a pre-heated oven at 200°C (400°F) for 7 to 10 minutes till they are golden brown.
3. Cut each slice into 4 wedges and serve hot.
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Soya bhel

Posted on August 18, 2009. Filed under: Chaat, Heart recipe/low cholesterol recipe | Tags: , , , |

This is a tasty and nutritious variation of the popular Indian snack-bhelpuri. This recipe has been created to help one adapt the taste of soya gradually and maintain the cholesterol levels….Veggies like tomatoes, spring onions and cabbage helps to mask the after taste of soya. Addition of lemon juice and chilli powder further enhances the flavours.

Preparation Time : a few mins.
Cooking Time : 5 mins.

Served 4.

Ingredients
½ cup soyabeans
¼ teaspoon turmeric powder (haldi)
¼ cup tomatoes, chopped
¼ cup spring onion whites, chopped
¼ cup spring onion greens, chopped
¼ cup cabbage, chopped
½ teaspoon lemon juice
¼ teaspoon red chilli powder
salt to taste
Method
1. Soak the soyabeans in water for 2 to 3 hours. Drain and discard the water.
2. Add the turmeric and salt to the soyabeans, mix well and keep refrigerated overnight (6 to 8 hours).
3. Dry roast the soyabeans in a non-stick pan for 5 minutes, over medium heat, till they are partially crisp.
4. Mix the warm soyabeans with all the other ingredients and serve immediately.
Tips
Cool the soyabeans and store in an air-tight container to have as a dried snack.
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Crunchy cumin seed cracker

Posted on August 18, 2009. Filed under: Heart recipe/low cholesterol recipe, Snacks | Tags: , |

These crispy, low fat munchies are made with oats, maize flour and whole-wheat flour instead of refined maida.
These are great to keep in your handbag so that you are prepared when hunger strikes. You can also serve them as an appetizer along with Garlic Tomato Salsa.

Baking Temperature : 160°C (320°F).
Preparation Time : 10 mins.
Baking Time : 20 mins.

Makes 30 crackers.

Ingredients
¾ cup whole wheat flour (gehun ka atta)
1½ teaspoons cornflour
2 tablespoons maize flour (makai ka atta)
2 teaspoons skim milk powder
¼ cup quick cooking rolled oats
½ teaspoon cumin seeds (jeera)
1 tablespoon low fat curds
salt to taste
Other ingredients
1 teaspoon oil for greasing
Method
1. Mix all the ingredients together and add enough water to make a firm dough.
2. Knead the dough gently until smooth.
3. Roll out, using a little whole wheat flour to 2 mm. thickness.
4. Pierce with a fork and cut them into squares that are 50 mm. (2″) using a knife.
5. Place on a greased baking tray and bake in a pre-heated oven for 20 minutes at 160°C (320°F) or until lightly brown and crisp.
6. Cool and store in an air-tight container.
Tips
The cookies will appear a little soft when hot, but will get crisp once they cool down to room temperature.
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Crunchy soyabean snack

Posted on August 18, 2009. Filed under: Heart recipe/low cholesterol recipe, Snacks | Tags: , |

This is one of the tastiest low-fat, low-cholesterol snack which requires almost no oil for preparation and is great to munch at any time of the day. You can even add some chilli powder and amchur powder to these to make them more chatpata.

Baking Time : 1 hour.
Preparation Time : Overnight.
Baking Temperature : 140°C (280°F).

Serves 4.

Ingredients
½ cup soyabeans
½ teaspoon turmeric powder (haldi)
1 teaspoon salt
oil for greasing
Method
1. Soak the soyabeans in water for 3 hours.
2. Drain out all the water and add the salt and turmeric powder.
3. Mix well and keep refrigerated overnight.
4. Dry the soyabeans on a dry kitchen towel to remove any excess moisture.
5. Place on a greased baking tray and bake in a pre-heated oven at 140°C (280°F) for 40 to 50 minutes or till the soyabeans are lightly browned and crisp.
6. Cool completely and store in an air-tight container.
Tips
VARIATION: Microwave them in 3 batches for 5 minutes each. These will not brown like the ones cooked in the oven, but are nice and crispy on cooling
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Soya sesame khakhra

Posted on August 18, 2009. Filed under: Heart recipe/low cholesterol recipe | Tags: , , |

These are a crisp, oil-free snack that will keep you going, right up till dinner. This snack abounds in all the nutrients except the fat and also provides the excuse to add methi to your diet.

Prepration Time : 10 mins.
Cooking Time : 30 mins.

Makes 6 khakhras.

Ingredients
½ cup soya flour
¼ cup whole wheat flour (gehun ka atta)
1 teaspoon sesame seeds (til), black and white
salt to taste
Method
1. Sprinkle salt on the methi leaves and keep aside for 5 to 7 minutes.
2. Combine all the ingredients and knead into a firm dough using enough water if required.
3. Keep aside for 10 to 15 minutes and divide the dough into 6 equal portions.
4. Roll out each portion into large circles of 150 mm. (6″) in diameter.
5. Cook each one on a non-stick tava (griddle), over a low flame pressing each side with a cloth to make the khakhras crisp.
6. Cool and store in an air-tight container.
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Spinach soup with garlic

Posted on August 18, 2009. Filed under: Heart recipe/low cholesterol recipe | Tags: , , |

This nutritious, low fat, low calorie soup is best if you are trying to lose some of those extra pounds. The garlic and onion in the soup aids in decreasing the excessive fat deposition in the arteries.

Preparation Time : 15 mins.
Cooking Time : 15 mins.

Serves 4.

Ingredients
3 cups spinach (palak), sliced
¾ cup onions, finely chopped
2 teaspoons garlic, chopped
1 teaspoon oil
salt and pepper taste
For serving
toasted whole wheat bread
Method
1. Heat the oil in a non-stick pan, add the onions and garlic and cook till the onions are translucent.
2. Add the spinach and cook over high flame till the spinach turns to a bright green colour.
3. Add 3 cups of cold water and purée the mixture in a blender to a coarse texture.
4. Pour the purée back to the pan, add salt and pepper and allow the soup to come to a boil.
5. Serve hot with toasted whole wheat bread.
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Green peas and mint soup

Posted on August 18, 2009. Filed under: Heart recipe/low cholesterol recipe, Starter | Tags: , , |

This unusual combination of green peas and mint may surprise you, but this is one of the most appreciated recipes that I make. And it is so easy to prepare too!! The wealth of this soup lies in the fibre-rich green peas which help to decrease blood cholesterol levels.

Cooking Time : 20 mins.
Preparation Time : 10 mins.

Serves 2.

Ingredients
¾ cup fresh green peas
¼ cup onions, chopped
1 teaspoon garlic, finely chopped
1 teaspoon oil
salt and pepper to taste
For serving
1 tablespoon finely chopped mint
1 tablespoon grated carrots
Method
1. Heat the oil in a non-stick pan and sauté the onions for a few seconds.
2. Add the garlic and sauté for a few more seconds.
3. Add the peas along with 2 cups of water and salt and bring it to a boil.
4. Simmer till the peas are cooked.
5. Cool and purée in a blender.
6. Reheat, adjust the salt and add the pepper.
7. Serve hot topped with the chopped mint and grated carrots.
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