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 How to cook for a Healthy Heart

  Last Updated : Jul 17,2018

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. 

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how to cook for a healthy heart

 by Tarla Dalal
cabbage muhtia recipe | Gujarati cabbage jowar muthia | healthy kobi jowar muthia | kobi na muthiya | with 22 amazing images. cabbage muhtia is a healthy cabbage jowar muthia made from cabbage, jowar, low fat curds and Indian spices. Gujarati cabbage jowar muthia are an all-time favourite snack for Gujaratis served with green chutney. Muthias 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. healthy cabbage jowar muthia uses cabbage and jowar flour to provide you with plenty of fibre and flavour. Jowar flour is acomplex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Jowar and all Millets are rich in potassium. Cabbage is low in calories, relieves constipation, good for diabetics. That’s why his is a healthy cabbage jowar muthia. You can try eating these to lower down your caloric intake but do remember to limit the oil used for the tempering. Notes on cabbage muhtia recipe. 1. Bottle gourd, spinach, carrots, fenugreek leaves can also be added to fortify the cabbage muthia recipe. 2. You can switch jowar flour and make use of other healthy flours like atta, bajra flour, besan or even nachni flour. 3. Also, if the mixture becomes too watery/gooey, you can add more flour until all the ingredients come together as a soft dough. You should be able to give it a cylindrical roll shape when you grip the mixture between your hands. 4. Remember to make the dumplings as soon as the dough is mixed, otherwise water tends to ooze out making the dough soft and sticky. These muthias make a great healthy snack, accompanied by a fruit or a fruit juice. You can also try other snacks like Amiri Khaman or Khandvi. Learn to make cabbage muhtia recipe | Gujarati cabbage jowar muthia | healthy kobi jowar muthia | kobi na muthiya | with step by step photos below.
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.
 by Tarla Dalal
sprouts dhokla recipe | healthy sprouts dhokla | sprouted moong dhokla | sprouts dhokla with spinach | with 18 amazing images. Sprouts dhokla is a dhokla but not a main stream one, as it is made with moong sprouts which make it even healthier! It is a soft and fluffy steamed snack from the Gujarati repertoire. This sprouts dhokla with spinach all-time favourite is enjoyed as a starter, as a tea-time snack, or even for breakfast. Basically, something you can have any time you are hungry! sprouted moong dhokla is mainly made from sprouted moong, spinach and Indian spices with a little bit of besan. 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 as in our sprouted moong dhokla. There are numerous dhokla recipes made with different ingredients. Some dhokla batters need grinding and fermentation while some are quick and need to fermentation and grinding. You can steam then and even microwave. This is sprouts dhokla recipe can be made instantly if you have moong sprouts in hand! It is one of the easiest dhokla recipe. Spinach used in the recipe gives sprouts dhokla a nice green colour and makes it look appetizing. If you are weight watching or long to eat something healthy, this healthy sprouts dhokla is for you. Moong sprouts is a nutri-dense sprout. It’s a good sources of several nutrients like b vitamins, potassium, magnesium, phosphorus. These sprouts are a protein boost. Spinach is one of the richest plant sources of iron and it should be part of a healthy diet for everyone. I give sprouts dhokla to my kids in their tiffin, it is a great way to add sprouts to their meal and also as it is protein rich and super healthy. You can also make this if guests are coming over and you are looking for something simple and healthy. Learn to make sprouts dhokla recipe | healthy sprouts dhokla | sprouted moong dhokla | sprouts dhokla with spinach | with detailed step by step recipe photos and video below.
 by Tarla Dalal
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.
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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.
 by Tarla Dalal
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.
 by Tarla Dalal
low calorie spinach soup | low cal healthy palak soup | quick Indian spinach soup with low fat milk | with 17 amazing images You will thoroughly enjoy this nutrient-dense, easy-to-prepare low calorie spinach soup. Cooking it with low-fat milk gives low cal healthy palak soup a lovely emerald green colour, which together with the aroma of sautéed onions and garlic, makes this soup irresistible! This quick Indian spinach soup with low fat milk is especially recommended for all the weight-conscious readers. The soup has not been strained in order to retain the fibre of the spinach. I would like to share some important tips to make the perfect low calorie spinach soup. 1. Season the Low Calorie Spinach Soup with salt and pepper. Be careful while adding salt because spinach has a slight salty flavour. 2. We have used low fat milk so the low cal palak soup is perfect for diabetics veg soup and a healthy heart soup. 3. After blending, we don’t strain the palak soup to make it healthier. Also do try other Low-Calorie-Soups like Garlicky Beetroot Soup, Oats and Vegetable Broth and Onion Thyme Soup. See detailed step by step photos and video of low calorie spinach soup | low cal healthy palak soup | quick Indian spinach soup with low fat milk
 by Tarla Dalal
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!
 by Tarla Dalal
how to sprout moong | healthy mung beans sprouts | how to sprout mung beans at home | how to make sprouts | with 23 amazing images. Healthy Mung Beans Sprouts is a time consuming recipe, but it’s truly worth trying due to the list of nutrients it possess. Here we bring to you how to sprout mung beans at home. To make Sprouted Mung Beans at Home firstly you need to make perfect moong sprouts. For that soak the whole moong for about 6 hours in enough water. Then drain that water and place the soaked moong on a muslin cloth. Twist the muslin cloth and dab some water on it. Keep it in a warm place for 10 to 12 hours. Once the moong sprouts are ready, boil the measured quantity of water in a deep non-stick pan and add moong sprouts, salt and turmeric powder to it. Cook them on medium flame for 15 minutes with a lid covered on the pan. 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. If you do not have a muslin cloth to Sprout Mung Beans at Home, then you can place the soaked and drained sprouts on a strainer and keep them covered for 10 to 12 hours to sprout. In this procedure you might have to sprinkle some water twice in between and also toss them twice or thrice using a spoon. 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. The process of Sprouting Moong at Home increases the nutrient value of most nutrients by 15 to 30%. You can enjoy these Mung Bean Sprouts at Home with a sprinkle of some lemon juice and a dash of chilli powder. Alternatively you can add the Healthy Mung Bean Sprouts 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. Enjoy how to sprout moong | healthy mung beans sprouts | how to sprout mung beans at home | how to make sprouts | with step by step photos.
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.
 by Tarla Dalal
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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