Heart-friendly Recipes

[minisoji]

Hearty (Healthy) Halwa

Ingredients

pineapple chunks - 1 cup
milk - 2 cups
carrots (medium) - 2
semolina (bombay rava) - 1 cup
powdered jaggery or brown sugar - 3/4 cup
ghee - 1/2 cup
cardamom (seed powdered)- 4
cashews - 10

Method

1. Wash and cut carrots.
2. Add 1/8 cup water to carrots and pressure cook.
3. Blend pineapples chunks and cooked carrots in a blender to a smooth paste. Keep aside
4. Add half of ghee and fry semolina until it gives out nice aroma, keep it aside.
5. Heat remaining ghee (keep 1 teaspoon aside to fry cashews).
6. Add pineapple carrot paste and cook until it is almost dry (about 20 minutes on medium fire).
7. Keep the milk to boil and when milk starts to boil, add semolina slowly stirring all the while so that lumps are not formed.
8. Cover it and cook for 3 minutes.
9. Then add pineapple carrot paste and jaggary.
10. Mix well and cook until the mixture forms a soft ball.
11. Add powdered cardamom and transfer to a serving plate.
12. Decorate with cashews fried in ghee.

[minisoji]

Hearty Lentil Soup

Ingredients

1/2 cup - yellow lentils
1/2 cup - orange lentils
1/4 tsp - tumeric powder
1/2 tsp - red chilli powder
1/2 tsp - garlic powder
1/2 tsp - ginger powder
2 - potatoes peeled, cubed and half-boiled
1 tsp - mustard seeds
1 - large tomato, cubed
1 tsp - oil
coriander or curry leaves for garnish
salt to taste

For the Tadka:
2 to 3 - onions sliced

Method

1. Wash both lentils until water runs clear.
2. Put enough water to submerge the lentil (it should fill the pot 1/4th).
3. While boiling the lentils, add turmeric, red chilli, garlic, ginger, oil, potatoes and salt.
4. Let the lentils boil, and then let it simmer covered.
5. Cook the lentils for about 20 minutes or until it reaches a think consistency.
6. In a separate pan, heat oil and add the mustard seeds and fry until they pop.
7. Add the onions and fry until brown.
8. Add the tomatoes and cook until soft.
9. When the tomatoes are cooked add this mixture to the lentil soup.
10. Garnish with coriander.

[minisoji]

Oatmeal Breakfast Cake

Ingredients

1 cup - oat flakes
2 and 1/4 tbsp - corn starch
1 and 1/4 cups - whole wheat flour
2 and 1/2 cups - water
1/2 cup - canola oil
1/4 cup - soy milk
1 tsp - vanilla extract
1 tbsp - sugar
1 tbsp - baking powder
1 tsp - cinnamon
1/4 cup - raisins
1/4 cup - honey
1/4 tsp - salt

Method

1. Cook oats in water until soft.
2. Add oil, soy milk, vanilla extract and beat until smooth.
3. Combine all remaining ingredients except honey and stir into batter.
4. Divide into two oiled loaf pans.
5. Cook for 55-60 minutes at 350 degrees.
6. When slightly cooled but not cold, pour honey over bread and allow to soak in.

[minisoji]

Hearty Veggie Pancake

Ingredients

1/2 cup gram flour
1/2 cup wheat flour
2 tbsp. rice flour
1 tbsp. oil
1/4 tsp. soda bicarb
1/2 cup curds
1 cup spring onions, finely chopped
1 small tomato, juice and seeds removed
1 onion finely chopped
1 tbsp. capsicum finely chopped
1 carrot grated coarsely
1 tbsp. paneer grated
2 green chillies finely chopped
1/2 tsp.cumin seeds
1/4 tsp. turmeric powder
salt to taste

For garnishing:
1/4 cup paneer grated
1/2 cup spring onion green finely chopped
2-3 salad leaves

Accompaniment: Green all purpose chutney


Method

1. Mix spring onion and paneer for garnish, and keep aside.

For Pancakes:

1. Mix all ingredients, except those for garnishing.
2. Add a little more water, if required to make batter spreadable.
3. Put about 2 ladles of batter on heated nonstick or heavy skillet.
4. Sprinkle some of the mixed onion and paneer mixture.
5. Press gently into batter with hand, and flatten pancake too.
6. Cover and cook on low, till bottom is golden.
7. Flip and cook other side similarly.
8. When crisp andgolden on both sides, take off fire.
9. Cut in quarters.
10. Arrange salad leaves on a serving plate.
11. Arrange pancake pieces on them, and add a dollop of chutney.
12. Serve hot and crisp.

Making Time : 20 minutes
Makes : 3 servings
Shelf Life : 1 day

[minisoji]

Mixed Veg Salad

Ingredients

2 - carrots, medium
1 cup - french beans
1 cup - cauliflower florets
1/2 cup - peas
1/2 cup - tofu
1/2 cup - cucumber
1/2 cup -sweet corn kernels
mayonnaise
yogurt
garlic

Method

1. First keep a large amount of water to boil.
2. Add some salt to it.
3. First add sweet corn Kernels. Let them boil for 10 min.
4. Then add diced carrots, boil for 5 min.
5. Add beans, boil for 3 min.
6. Add peas and cauliflower florets and turn the flame off and cover it.
7. Now after 5 min drain the water (this just like veg stock. It can be used for making soups, rice dals).
8. Once the vegetables cool, add one tablespoon of mayonnaise and 2 tablespoons of yogurt.
9. Crush 4-5 pods garlic; add a pinch of sugar and salt to taste.
10. You can eat this with toast or as is or with any kind of bread. It is very good and healthy.

[minisoji]

Sweet Pumpkin Dumplings

Ingredients

rice - 1 cup
grated pumpkin - 2 cup
grated coconut - 1/2 cup
powdered jaggery - 1/2 cup
turmeric leaves - few
salt - 1/2 tsp

Method

1. Wash and soak rice in water for 2-3 hours.
2. Drain and spread on a cloth till almost dry.
3. Powder coarsely in the mixer.
4. Combine the rice powder with rest of the ingredients except the turmeric leaves.
5. Mix well till the mixture can be pressed into lumps.
6. Take handfuls of mixture and and press in your palms to shape into oblong dumplings.
7. Wrap them in turmeric leaves and tie with a string.
8. Steam them for 15-20 minutes.
9. Peel away the leaves and serve the dumplings hot trickled with melted ghee.

[minisoji]

Asparagus Tomato and Pine Nut Salad

Ingredients

1/2 pound - fresh asparagus, trimmed and cut into 2" pieces
4 - plum tomatoes, cored and quartered
3 tablespoons - pine nuts, toasted
2 cloves - garlic, minced
3 tablespoons - balsamic vinegar
1 teaspoon - dijon mustard
1/4 cup - olive oil
salt and pepper

Method

1. In a large bowl combine the asparagus, tomatoes and pine nuts.
2. In a small bowl blend together the garlic, vinegar, dijon mustard and olive oil with a fork or whisk.
3. Pour the dressing over the vegetables, season with salt and pepper and toss to coat.

[minisoji]

Pumpkin Skin Chutney

Ingredients

pumpkin skin-100 or 150 grams grated
channa dal-one and half tsp
dhanya-half tsp
cumin seeds-half tsp
red chilli-2 or 4
coconut - 4 tblspn
tamarind little
jaggery little
hing little

Method

1. Roast pumpkin skin with little oil till it becomes tender
2. Fry the remaining ingredients with 1 spoon oil till channa dal becomes golden brown.
3. Grind all ingredients till it becomes a fine paste and add salt to taste
4. Serve with rice or chapathi

[minisoji]

Sardines-Greens Stew

Ingredients:

Oil for frying (palm oil is most authentic, but any vegetable oil will do)
1 onion, finely chopped
1 clove of garlic, minced
1-2 ripe tomatoes, chopped (or canned tomatoes, or tomato sauce or paste)
1-2 pounds of spinach, cleaned, stems removed -- or -- cassava leaves (Feuilles de Manioc), kale, collards, or turnip greens or similar, cleaned, stems removed and parboiled (or some combination of these)
Salt, black pepper, cayenne pepper or red pepper (to taste)
Canned sardines (two or three cans is good, but one can will do if you're on a tight budget)

Method

1. If using dried or salted fish: Soak fish in water for a few hours, rinse and remove any skin or bones, and cut it into bite-sized pieces.
2. Heat a few spoonfuls of oil in a large saucepan and fry the onion and garlic for a few minutes.
3. Add the spinach (or greens) and fry them at high heat for a few minutes, stirring continually. (just a few minutes for spinach, but a few minutes more for other greens).
4. Stir in the tomatoes (or canned tomatoes with their juice, or tomato sauce or paste), the salt and pepper, and a cup of water.
5. Reduce heat, cover, and allow to simmer for twenty minutes or until the greens are nearly tender.
6. Add the sardines (or other preserved fish) and continue to simmer until the greens are ready to eat.
7. Serve with Baton de Manioc / Chikwangue, or Fufu, or Plantains, or Rice.

[minisoji]

Ulliporakala Pulusu (Spring Onions in Gravy)

Ingredients:

3 Bunches Spring Onions
1/2 Cup Tamarind Juice
3 Green Chillies
2 tbsp. Besan (Chickpea Flour)
1/4 tsp. Mustard
1/4 tsp. Jeera (Cumin)
Salt to Taste
1/2 tsp. Chilli Powder (Optional)
1/4 tsp. Haldi (Turmeric) powder
1 tbs. Oil
1/4 cup Water
2 tbsp. Sugar

Method

1. Cut the green part Spring Onions into small pieces. Also chop the white part separately.
2. Heat a saucepan and add oil. When oil is hot add mustard and jeera. When seasoning starts to splutter, add chopped white part of the onions.
3. After the onions are sauted add haldi and stir for few seconds.
4. Add the green part of the onions and cook for about 5 minutes or till they loose they raw flavour.
5. Add tamaring juice and salt. If you want spicy add chilli powder and cook for few minutes.
6. Mix besan in 1/4 cup water till no lumps are left. Add this besan mixture to the onions and cook for 5 minutes.
7. Add sugar and stir for few minutes and remove from flame.
8. Serve this hot with Rice or Chapattis. Also tastes great when cold.