Z139 Healthy Meals Healthy Heart 2 Booklet[1]
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Transcript of Z139 Healthy Meals Healthy Heart 2 Booklet[1]
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Cook the pasta as directed on the
packet, preerably leaving it slightly
under-cooked. Drain well.
Heat a large non-stick pan. Addthe oil ollowed by cumin seeds
and onions and cook or 3 minutes.
Add the garlic and mushrooms
and continue to cook or another 2
minutes.
1.
2.
Add the remaining ingredients,
bring to the boil and then reduce
the heat and simmer or 5 minutes.
Stir in the pasta and serve hot.
3.
4.
257kcals energy
3.5g at
0.5g saturated at
51.5 carbohydrate
6g total sugar
9g protein
3g bre
Nutritional informationPer serving:
8 Servings
Ingredients:
spicy penne pasta
450g/1 lb penne
1 tablespoon olive oil
1 teaspoon cumin seeds
1 large onion, chopped
2 teaspoons garlic, chopped225g/8oz button mushrooms100g/4oz canned or rozen
sweetcorn
400ml/14f oz tomatoes, liquidised
1 medium cooking apple, grated
2 teaspoons cumin coriander
powder
teaspoon chilli powder teaspoon black pepper, coarselyground
teaspoon ground cinnamon
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Boil the potatoes with the skin
still on. Drain and allow to cool.Remove the skin and nely gratethe potatoes.
Place the bread in a ood processoror blender and process to makene breadcrumbs.
Mix together the potatoes,bread, and all the other burger
ingredients.
1.
2.
3.
Divide the mixture into 6 servings.
Spread a little oil on your hands,roll the mixture into a ball then patit into a burger shape. Coat theburger with semolina.
Add a tablespoon o oil to a non-stick rying pan, ry the burgers on amedium heat or about 5-7 minuteson each side turning only once,very gently until the burgers are
golden brown.
Place on kitchen paper to removeany excess oil.
4.
5.
6.
Lightly toast the wholemeal
burger buns. Place a burger onthe bottom hal o each bun. Addlayers o lettuce, sliced tomatoesand cucumber. Spread a teaspoono mayonnaise onto the other halo each burger bun and place thison top.
Tip: You can also add a layer of sliced
onions.
7.
Nutritional informationPer serving:
6 Servings
Ingredients:
vegetable burgers
227kcals energy
6g at
1g saturated at
49g carbohydrate
4.5g total sugar
10g protein
5g bre
For the burgers450g/1 lb potatoes2 slices o wholemeal bread50g/2oz grated carrot100g/4oz rozen peas, roughly chopped
1 medium onion, nely chopped1 teaspoon ginger, nely grated1 teaspoon green chillies, crushed2 tablespoons coriander stalks andleaves, nely chopped1 tablespoon lemon juice teaspoon cinnamon powder teaspoon garam masala
1 teaspoon cumin seeds, roasted andgroundFor the coating1 tablespoon olive oil2 tablespoons ne semolina
To serve6 wholemeal rolls6 teaspoons reduced calorie/lightmayonnaise1 small lettuce1 medium tomato, sliced cucumber, sliced
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whole mung 60
kadhi (Gujarati) 59
whole urad
dhal58
masoor dhal(split red
lentils)
57
tuver dhal
(Gujarati)56
dry split mung
dhal55
chholar dhal
(spiced Bengal
gram)
54
DhalsMost dhals can be made without added at.
You can enhance the favour o dhals with spices by adding a
dash o lemon juice just beore serving.
Dhals are a good source o protein or vegetarians. One stul o
dried lentils is enough or one serving.
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Pick over the lentils to check or
stones and then place in a sieve
and wash under cold running
water. Soak the lentils in 400ml/14foz cold water or 2 hours.
Drain the lentils and put them in a
saucepan with 250ml/9f oz boiling
water, the turmeric and green chilli.
1.
2.
Simmer gently or 15-20 minutes or
until the lentils are tender. Discard
the green chilli and pure hal the
lentils in a blender.
Heat the oil in a heavy-based
pan. Add the bay lea, asaoetida,
cardamoms, cinnamon, onion
seeds, red chillies and cumin.
Tip in all the lentils, stir and simmer
for 5 minutes.
This recipe is reproduced rom India
with Passion, by Manju Malhi.
3.
4.
149kcals energy
4g at
0.5g saturated at
19g carbohydrate
0.5g total sugar
11g protein
0g bre
Nutritional informationPer serving:
4 Servings
Ingredients:
chholar dhal (spiced Bengal gram)
150g/5oz Bengal gram or
channa dhal
teaspoon turmeric powder
1 green nger chilli, slit lengthways
1 tablespoon rapeseed oil1 bay leapinch o asaoetida
2 green cardamoms, slightly crushed
4 x 2.5cm/1in cinnamon sticks
teaspoon onion seeds
2 medium dried red chillies, stalks
removed1 teaspoon ground cumin
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Rinse and drain the dhal. Place in a
large bowl, cover with cold water
and leave to soak or 2 hours.
In a warm, non-stick pan, addthe oil, dried red chilli and chilli
powder, mustard and enugreek
seeds, cinnamon, cloves, asaoetida
and onion. Saut until the onions
are lightly brown. Add the ginger
and saut or 1 minute.
1.
2.
Drain and add the dhal, apple and
tomatoes and mix well.
Add the garam masala, cumincoriander powder, turmeric powderand 50ml/2f oz water, and mix
well. Bring to the boil, then reduce
the heat, cover and simmer or 10-
15 minutes or until cooked.
Stir in the coriander just beore
serving.
3.
4.
5.
251kcals energy
5g at
0.5g saturated at
37g carbohydrate
8.5g total sugar
17g protein
2g bre
Nutritional informationPer serving:
4 Servings
Ingredients:
dry split mung dhal
225g/8oz split mung dhal (withoutskin)1 tablespoon rapeseed oil1 whole dried red chilli teaspoon red chilli powder1 level teaspoon mustard seeds1 level teaspoon enugreek seeds3 x 2.5cm/1in cinnamon4 whole cloves teaspoon asaoetida1 medium onion, chopped
1 teaspoon ginger, crushed1 large cooking apple, peeledand grated2 medium tomatoes, chopped1 teaspoon garam masala1 teaspoon coriander cumin powder teaspoon turmeric powder50ml/2f oz water2 tablespoons coriander leaves,chopped
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Wash the dhal in warm water.
Leave to soak in lukewarm water
or 1-2 hours.
Rinse the dhal and add 450ml/16foz o cold water. Cook in a pressure
cooker on a medium heat.
When the whistle blows, lower
the heat and cook or a urther 5
minutes.
1.
2.
3.
In a warm pan, add the oil, mustard
and cumin seeds, cinnamon,
cloves, asaoetida, curry leaves and
peanuts.
When the peanuts are light brown,
add all the remaining ingredients
except or the lemon juice ad
coriander leaves, and cook until the
dates are sot.
Using a hand-held stick blender,
process the dhal until smooth.Strain the cooked dhal, add it to the
above mixture and stir well.
4.
5.
6.
Bring to the boil, stirring the
mixture requently to stop it
sticking to the bottom o the pan.
Simmer or 10-15 minutes.
Add the lemon juice and garnish
with chopped coriander beore
serving.
Tip: Serve with plain boiled rice
(see page 30).
7.
8.
208kcals energy
7g at
7g saturated at
24g carbohydrate
5g total sugar
13.5g protein
1g bre
Nutritional informationPer serving:
6 Servings
Ingredients:
tuver dhal (Gujarati)
225g/8oz tuver dhal450ml/16f oz water1 tablespoon rapeseed oil1 teaspoon mustard seeds1 teaspoon cumin seeds
3 x 2.5cm/1in cinnamon sticks2 whole cloves teaspoon asaoetida8 curry leaves50g/2oz raw peanuts1 teaspoon ginger, crushed
2 whole green chillies3 medium tomatoes, liquidised1 teaspoon garam masala1 teaspoon cumin coriander powder teaspoon chilli powder or crushed
green chillies teaspoon turmeric powder1 teaspoon sugar/jaggery (optional)1 dried date, sliced1 teaspoon lemon juice1 tablespoon coriander leaves, chopped
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Wash the dhal and remove any
stones.
Put all the ingredients except thecoriander into a large pan. The dhalshould be covered with the water.
Bring to the boil, reduce the heat
and then simmer or 10 minutes or
until cooked.
1.
2.
3.
Stir in the coriander just beore
serving.
Tip: This recipe can be used for anysplit or washed lentils.
This recipe was produced by Dora
Islam.
4.
117kcals energy
0.5g at
0g saturated at
19g carbohydrate
1.5g total sugar
10g protein
0.5g bre
Nutritional informationPer serving:
6 Servings
Ingredients:
masoor dhal (split red lentils)
225g/8oz masoor dhal
1 small onion, nely chopped
1 garlic clove
1 bay lea
teaspoon turmeric powder
teaspoon chilli powder or crushed
green chillies
225ml/8f oz water
1 tablespoon coriander leaves,
chopped
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Clean and soak the urad and kidney
beans separately in hot water or4-6 hours. Drain the beans.
Place the urad and kidney beans in
a pressure cooker with 450ml/16f
oz water, add the chilli powder (or
green chillies) and turmeric . Bring
to the boil on a medium heat until
the whistle blows. Lower the heat
and cook or another 15 minutes.
1.
2.
In a heated pan, add the oil, cumin
seeds, asaoetida and the choppedonion. Fry until golden brown, then
stir in the garlic and ginger andcook or 1 minute.
Add the tomatoes, tomato pure
and the rest o the spices, and cook
or 5 minutes. Allow the mixture to
cool.
3.
4.
When cool, liquidise the mixture
and add it to the cooked dhal in thepressure cooker. Cook or another 5
minutes on a medium heat, stirringcontinuously. Add enough water to
achieve the desired consistency.
Stir in the coriander just beore
serving.
5.
6.
Nutritional informationPer serving:
6 Servings
Ingredients:
whole urad dhal
168kcals energy
3.5g at
0.5g saturated at
24g carbohydrate
3.5g total sugar
12.5g protein
2g bre
225g/8oz whole urad50g/2oz dried red kidney beans450ml/16f oz water1 teaspoon chilli powder or green
chillies, crushed teaspoon turmeric powder1 tablespoon rapeseed oil1 teaspoon cumin seeds teaspoon asaoetida1 medium onion, nely chopped1 teaspoon garlic, crushed1 teaspoons ginger, crushed
225g/8oz ripe resh tomatoes,roughly chopped1 tablespoon tomato pure1 teaspoon cumin coriander powder
1 teaspoon garam masala1 teaspoon ground cinnamon teaspoon black pepper, coarselyground teaspoon clove powder2 tablespoons coriander leaves,chopped (optional)
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Whisk the yoghurt and water
together.
In a medium bowl, mix the gramfour with a tablespoon o water toorm a thick paste. Stir this paste
into the yoghurt mixture.
Heat a large saucepan and add the
oil, mustard seeds, cumin seeds,
cinnamon and cloves. When they
start to pop, add the asaoetida,
ginger, garlic and curry leaves,ollowed by the yoghurt mixture,
and stir well.
1.
2.
3.
Add the remaining ingredients
except or the jaggery and
coriander. Bring to the boil, stirring
continuously and then reducethe heat and simmer or another10-15 minutes, stirring requently
to prevent the kadhi rom boiling
over. Add the jaggery i using.
Stir in the coriander just beore
serving.
Tip: Serve with any vegetable ricedishes.
4.
5.
115kcals energy
3g at
1g saturated at
14g carbohydrate
8g total sugar
9g protein
1g bre
Nutritional informationPer serving:
5 Servings
Ingredients:
kadhi (Gujarati)
300g/10 oz low-at natural yoghurt150ml/5f oz water50g/2oz gram four1 teaspoon rapeseed oil
teaspoon mustard seeds teaspoon cumin seeds2 x 2.5cm/1in pieces o cinnamon2 whole cloves teaspoon asaoetida1 teaspoon ginger, crushed
teaspoon garlic, crushed3-4 curry leavespinch turmeric powder teaspoon red or green chillies
(optional)1 teaspoon cumin coriander powder1 teaspoon jaggery (optional)1 tablespoon coriander leaves,chopped
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Wash the mung then put them in
the pressure cooker with 600ml/
20f oz water.
Liquidise the onion, tomato, greenchillies, ginger and garlic and add
the liquidised mixture to the mung.
Dry roast the cloves, cumin seeds
and cinnamon sticks, and grind to
a ne powder with a pestle and
mortar. Add this powder, with the
rest o the spices, to the mung and
cook on a medium heat.
1.
2.
When the whistle blows, lower the
heat and cook or a urther 5 to 10
minutes, depending on how well
cooked you like the dhal. Stir in thelime juice and chopped corianderjust beore serving.
Tips: Serve with plain boiled rice (see
page 30). You can prepare whole
masoor dhal using the same recipe.
3.
97kcals energy
1g at
0g saturated at
15g carbohydrate
1.5g total sugar
8g protein
0.5g bre
Nutritional informationPer serving:
8 Servings
Ingredients:
whole mung
225g/8oz whole mung
600ml/20f oz water
1 small onion, roughly chopped
1 medium tomato
2 green chillies1 teaspoon ginger, crushed teaspoon garlic, crushed
3 whole cloves
1 teaspoon cumin seeds
2 x 2.5cm/1in cinnamon sticks
1 teaspoon garam masala
1 teaspoon coriander cumin powder
teaspoon chilli powder
teaspoon turmeric powder1 teaspoon lime juice1 tablespoon coriander stalks and
leaves, chopped
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white sh
masala curry67
maacher panch
phoran (ve-
spice sh)
66
maacher jhol(sh curry) 65
hilsa sh (illish) 64
grilled salmon 63
dry masala
prawns62
Fish and seaoodWhite sh is naturally low in at.
Oily sh such as salmon, herring, trout and mackerel are
good sources o omega-3 ats, which help to protect the heart.
Try the recipes or grilled salmon or hilsa sh.
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Shell the prawns and remove the
ne digestive cord rom their back.
Wash with water.
Heat the oil in a pan, add the cuminand onion and cook until the onion
is sot and just brown at the edges.
Add the garlic and chillies and hal
the chopped coriander and cook
or 1 minute.
1.
2.
3.
Add the prawns, cumin coriander
powder, yoghurt and a little water
i necessary and simmer or 5
minutes or until the prawns arecooked.
Serve immediately, garnished with
the remaining coriander.
Tip: For a stronger curry flavour,
add 1 teaspoon of finely grated fresh
ginger and 1 teaspoon of crushed
green chillies.
4.
5.
51kcals energy
2g at
0g saturated at
2.5g carbohydrate
1g total sugar
7g protein
0.5g bre
Nutritional informationPer serving:
6 Servings
Ingredients:
dry masala prawns
450g/1 lb resh or rozen large
prawns
2 teaspoons rapeseed oil
1 teaspoon cumin seeds
1 small onion, chopped4-5 garlic cloves, nely chopped
1-2 green chillies, thinly sliced
1 tablespoon coriander leaves, nely
chopped
1 teaspoon cumin coriander powder
1 tablespoon low-at natural yoghurt
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Mix the lemon juice, pepper and
cumin coriander powder. Spread
this mixture on both sides o the
salmon steaks. Leave or 1-2 hoursin the ridge.
Heat the oil and ry the onions until
sot. Add the garlic, ginger and
green chillies and continue to cook
or 2 minutes.
1.
2.
Spread the mixture on each side
o the sh and grill under a pre-
heated grill or 15-20 minutes,
turning occasionally, and bastingwith the marinade.Garnish with coriander.
Tip: This dish can also be cooked in
the oven. After spreading the mixture
over the fish, place in an ovenproof
dish, cover with foil and cook at
gas mark 5, 190oC (375oF) for 20-30
minutes.
3.
4.
281kcals energy
17g at
3g saturated at
3g carbohydrate
1.5g total sugar
29g protein
0.5g bre
Nutritional informationPer serving:
4 Servings
Ingredients:
grilled salmon
2 tablespoons lemon juice
teaspoon black pepper, coarsely
ground
teaspoon cumin coriander powder
4 salmon steaks2 teaspoons olive oil
1 medium onion, sliced
1 teaspoon garlic, nely chopped
teaspoon ginger, nely chopped
1 teaspoon green chillies, crushed
1 tablespoon coriander leaves, nelychopped
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Cut the sh into pieces and wash
in cold water. Blot dry with kitchen
paper, rub turmeric powder over
the fesh and leave the sh in theridge or 20 minutes.
Heat the oil in a pan, add the diced
onions and spices and saut or
3 minutes. Turn o the heat and
add the sh. Mix well until the sh
pieces are well coated.
1.
2.
Place a steamer over a pan o
boiling water. Place the marinated
hilsa into the steamer dish, and
steam with a lid on or 10-15minutes or until cooked.
Garnish with chopped coriander
beore serving.
3.
4.
339kcals energy
25g at
0.5g saturated at
3.5g carbohydrate
1.5g total sugar
25g protein
0.5g bre
Nutritional informationPer serving:
4 Servings
Ingredients:
hilsa sh(illish)
450g/1 lb hilsa sh
1 teaspoons turmeric powder
1 tablespoon rapeseed oil
1 medium onion, diced
1 teaspoon green chillies, crushed3 whole green chillies, slit lengthwise
1 teaspoon cumin coriander powder
1 teaspoon English mustard powder
(optional)
2 tablespoons coriander leaves,
nely chopped
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Mix together the turmeric, cumin,
ground coriander, chillies and two
thirds o coriander leaves. Coat the
sh evenly with this mixture.
Heat 1 teaspoon o oil in a rying
pan. Fry the sh or 2 minutes on
each side or until lightly browned.
Drain on kitchen paper and set
aside.
1.
2.
Heat the remaining oil in the
same pan and add the mustard
and cumin seeds. When they pop,
add the garlic, ginger, onion, andtomatoes. Fry gently or 8 minutes.Add about 200ml/7f oz boiling
water and stir or 1 minute.
3. Return the sh to the pan and
simmer or 10-12 minutes or until
the sauce is brownish and not too
thick and the sh is cooked. Garnishwith the remaining coriander andserve hot.
Tip: Serve with basmati rice (page 30)
and chholar dhal (page 54).
This recipe is reproduced rom India
with Passion, by Manju Malhi.
4.
324kcals energy
11.5g at
1.5g saturated at
11g carbohydrate6g total sugar
46g protein
2g bre
Nutritional informationPer serving:
2 Servings
Ingredients:
maacher jhol (sh curry)
teaspoon turmeric powder1 teaspoon ground cumin1 teaspoon ground coriander2 green nger chillies, chopped3 tablespoons coriander leaves,chopped3 teaspoons rapeseed oil500g/1 lb 2oz hoki or haddock llets,skinned and cut into pieces 7.5-9cm/3-3 in long
teaspoon brown or black mustardseeds teaspoon cumin seeds2 garlic cloves, crushed1 teaspoon ginger, peeled andgrated1 medium Spanish onion, nelychopped2 medium tomatoes, roughlychopped
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Cut several slits in the sh skin, and
rub in the turmeric all over the sh
and into the slits.
Heat the oil in a rying pan and rythe sh or 2-3 minutes on each
side, until golden.
Remove the sh rom the pan with
a slotted spoon and set aside.
1.
2.
3.
In the same oil, ry the panch
phoran and chillies or 1 minute.
Return the sh to the pan and add150ml/5 f oz boiling water. Coverand simmer or 5 minutes until the
sauce has thickened and the sh is
cooked.
This recipe is reproduced rom India
with Passion, by Manju Malhi.
4.
5.
204kcals energy
9.5g at
1.5g saturated at
1g carbohydrate0g total sugar
29g protein
0g bre
Nutritional informationPer serving:
2 Servings
Ingredients:
maacher panch phoran (ve-spice sh)
400g/14oz sea bass, gutted, scaled
and washed
teaspoon turmeric powder
1 tablespoon rapeseed oil
teaspoon panch phoran2 green nger chillies, slitlengthways
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Cut the sh into bite-sized chunks,
sprinkle with lemon juice and leave
or 10 minutes.
Heat the oil, ry the onion and garlicuntil sot, then add the ginger,
tomatoes and all the spices and
cook or about 5 minutes.
1.
2.
Add the sh. The sauce should
cover the sh, so add a little water i
necessary. Simmer over a low heat
or 10-15 minutes until the sh iscooked.
3.
87kcals energy
02g at
0.5g saturated at
3g carbohydrate2g total sugar
14.5g protein
0.5g bre
Nutritional informationPer serving:
6 Servings
Ingredients:
white sh masala curry
450g/1 lb white sh eg, cod or
haddock
2 tablespoons lemon juice
2 teaspoons olive oil
1 medium onion, chopped1 teaspoon garlic, crushed1 teaspoon ginger, crushed
2 small tomatoes, liquidised
1 teaspoon cumin coriander powder
1 teaspoon green chilli, crushed
teaspoon turmeric powder
teaspoon garam masala1 teaspoons ground black pepper
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chevdo
roasted
dahivada
(bhalle)
dhokri
hara bhara
kebabs
lower-at chips
menda puri
(mathi)
odhwo
(handvo)
pani-puri
vegetarian
samosas
70
71
72
73
74
75
76
77
78
Savoury snacksSome o these dishes can be served as starter or a snack or a
light meal. These snack recipes are healthier versions o standard
recipes, but its best to still save them or special occasions.
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Pre-heat the oven to gas mark 6,
200oC (400oF). Mix the corn fakes,
oat fakes and bran fakes, shredded
wheat, peanuts, sultanas, puedrice and daria. Transer the mixture
to a large baking tray and place in
the oven or about 10 minutes.
1. Heat the oil in a large saucepan,
add the dried red chilli, cinnamon
and cloves, along with the mustard,
cumin, sesame and corianderseeds.
2. When the seeds start to pop, add
the asaoetida, turmeric, coriander,
sugar and lemon juice. Turn the
heat o and add the cereal mixtureand chilli powder and mix well.
Store in an airtight container or up
to 3-4 weeks.
Tips: For a healthy snack, serve with
finely chopped onions and tomatoes.Add extra lemon juice and chillies to
taste.
3.
Nutritional informationPer serving:
8 Servings
Ingredients:
chevdo roasted
184kcals energy
6.5g at
1g saturated at
28g carbohydrate5.5g total sugar
5g protein
1.5g bre
50g/2oz cornfakes
50g/2oz oat fakes with ruit
25g/1oz bran fakes
25g/1oz roughly crushed shredded
wheat25g/1oz raw peanuts1 tablespoon sultanas
75g/3oz pued rice
175g/6oz roasted daria (channa)
2 tablespoons rapeseed oil
1 dried red chilli
1 x 2.5cm/1in cinnamon stick
3 whole cloves
teaspoon mustard seeds
teaspoon cumin seeds
1 teaspoon sesame seeds
1 teaspoon coriander seeds teaspoon asaoetida teaspoon turmeric powder
5 tablespoons resh coriander,
chopped
1 teaspoon sugar
2 tablespoons lemon juice
teaspoon chilli powder
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For the garnishWash and soak the dhals in coldwater or 4 hours. Drain.
Place the dhals, green chilli and2 tablespoons o water in a oodprocessor and process until itbecomes a thick mixture.Leave this mixture in a warm placeor 2 hours.
For steamingGrease the idli trays with oil. Bringthe water in the steamer to the boil.Add the bicarbonate o soda to thebatter and mix thoroughly.
1.
2.
3.
1.
2.
Fill each section o the tray with atablespoon o the mixture.Place in the steamer and cook or
10 minutes.Let the vadas cool or 5 minutes.
To serveWhisk together the yoghurt, chillipowder, 1 teaspoon ground cuminand the sugar, i using.Spread a ew tablespoons o theyoghurt mixture over the base o ashallow serving dish.Arrange the vadas on top, and pourthe rest o the yoghurt mixture ontop o them.
3.
4.
5.
6.
7.
8.
Garnish with roasted, groundcumin, chopped coriander and
tamarind chutney.
Tip: This dish can be served as a snack
in hot weather, or as part of the main
meal. Dahivada is a healthier option
than fried vadas.
9.
239kcals energy
3g at
1g saturated at
34.5g carbohydrate12g total sugar
21.5g protein
0g bre
Nutritional informationPer serving:
8 Servings
Ingredients:
dahivada (bhalle)
100g/4oz split mung dhal without
husk
100g/4oz split urad dhal without
husk
1 whole green chilli2 tablespoons wateroil or greasing
teaspoon bicarbonate o soda
600g/21oz low-at natural yoghurt
teaspoon red chilli powder
1 teaspoon ground cumin
For the garnish
1 teaspoon roasted cumin, ground3 tablespoons coriander, chopped1 tablespoon tamarind chutney
(optional)
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Mix the warm water with the
yoghurt and add the gram four to
orm a thick, smooth paste.
Mix in the turmeric, corianderpowder and black pepper, and
then cover and leave the paste in a
warm place or 10 hours.
1.
2.
Boil some water in a pan large
enough to hold a 25cm/10in (thali)
steel or aluminium dish. Grease the
dish lightly with oil, place it in thepan or steaming, and cover withthe lid.
In the meantime, add to the
dhokri paste the cumin, green
chillies, asaoetida, sesame seeds,
carom, coriander and oil, and mix
thoroughly.
3.
4.
Add the bicarbonate o soda and
mix well. Pour the mixture into the
dish and steam or 10-15 minutes.
Touch the dhokri with the fat oyour hand. I it doesnt stick to your
hand, it is cooked. Remove the
dhokri rom the steamer, allow it to
cool and then cut it into cubes.
5.
6.
107kcals energy
2.5g at
0g saturated at
16g carbohydrate1.5g total sugar
6.5g protein
3g bre
Nutritional informationPer serving:
6 Servings
Ingredients:
dhokri
50ml/2f oz warm water
100g/4oz low-at yoghurt
175g/6oz gram four
teaspoon turmeric powder
teaspoon coriander powder teaspoon black pepper, coarselyground
teaspoon roasted cumin seeds
teaspoon crushed green chillies
teaspoon asaoetida
teaspoon sesame seeds
teaspoon carom powder
1 tablespoon coriander leaves, nelychopped1 teaspoon rapeseed oil
teaspoon bicarbonate o soda
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In a large bowl, mix together all the
ingredients except the oil. Mash
until airly smooth.
Take a spoonul o the mixture, thesize o a gol ball, and fatten it to
make a burger shape. Repeat with
the remaining mixture.
1.
2.
Heat the oil in a heavy-based rying
pan and lightly ry the patties or
2 minutes on each side, cooking
them well. Drain on kitchen paper.Serve hot.
This recipe is reproduced rom India
with Passion, by Manju Malhi.
3.
73kcals energy
2g at
0.5g saturated at
12.5g carbohydrate1g total sugar
2g protein
1.5g bre
Nutritional informationPer serving:
6 Servings
Ingredients:
hara bhara kebabs
100g/4oz white or red potatoes,
peeled and boiled
100g/4oz green peas, cooked
100g/4oz spinach leaves, washed
and nely chopped2 green nger chillies, nelychopped
1 teaspoon ginger, peeled and nely
grated
2 tablespoons coriander leaves,
roughly chopped
3 tablespoons cornfour3 teaspoons olive oil
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Pre-heat the oven to gas mark 4,
180oC (350oF).
Slice/cut the potatoes into 2cm/inthick chips. Blanch in boiling wateror 2 minutes, then drain and return
to the pan.
Mix the oil, lemon juice and chilli
powder. Pour this mixture over the
chips, toss them in the pan and
coat them evenly.
1.
2.
3.
Place on a non-stick cooking mat in
a baking tray in the oven or 15-20
minutes.
Turn the chips as necessary, untilcooked and golden brown.
4.
5.
116kcals energy
4g at
0.5g saturated at
19.5g carbohydrate1g total sugar
2.5g protein
1.5g bre
Nutritional informationPer serving:
4 Servings
Ingredients:
lower-at chips
450g/1 lb potatoes, peeled
1 tablespoon olive oil
1 teaspoon lemon juice
teaspoon red chilli powder
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Mix all the ingredients to make a
rm dough. Let the dough rest or
10 minutes.
Pre-heat the oven to gas mark 3,170oC (325oF).
Knead the dough well and divide it
into small balls.
1.
2.
3.
Roll each ball o dough into a
10cm/4in round, like a puri, and
prick it all over with the tip o a
knie.
Bake in the oven or 10-15 minutes
until lightly brown.
4.
5.
96kcals energy
2.5g at
0.5g saturated at
17g carbohydrate0.5g total sugar
2g protein
0.5g bre
Nutritional informationPer serving:
10 Servings
Ingredients:
menda puri (mathi)
225g/8oz sel-raising four
2 tablespoons olive oil
1 level teaspoon carom seeds
75-100ml/3-4f oz water
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Whisk the yoghurt with the hotwater and then add the four toorm a batter. Cover and leave in awarm place to rise or 3 hours. (Oryou can leave it overnight.)
Pre-heat the oven to gas mark 5,
190oC (375oF).
Add the oil to a hot pan togetherwith the mustard, cumin,asaoetida and tablespoon o thesesame seeds, and cover with a lid.
When they start to pop, add theonions and cook until sot. Add theginger, peas and sweetcorn andcook or another minute.
1.
2.
3.
Add to the yoghurt batter thecoriander, enugreek, green chillies,turmeric, garam masala and cookedrice.
Pour the hot onion mixture into thebatter and mix well.
Add the bicarbonate o soda, mixquickly and pour the batter into agreased baking dish.
Sprinkle the remaining sesameseeds on top o the batter, placethe dish on the middle shel o theoven and cook or 30 minutes.
4.
5.
6.
7.
Lower the heat to gas mark 3,170C (325F) and cook or another15-20 minutes until evenly brownon top. Turn the oven o and leaveor a urther 10 minutes.
Cut into square pieces and serve
hot.
Tip: This is delicious served with low-fat natural yoghurt and green or redchutney (see pages 92 and 93).
8.
9.
247kcals energy
4g at
0.5g saturated at
47g carbohydrate5.5g total sugar
8.5g protein
2.5g bre
Nutritional informationPer serving:
8 Servings
Ingredients:
odhwo (handvo)
300g/10 oz low-at natural yoghurt(sour)225ml/8f oz hot water350g/12oz odhwo four1 tablespoon rapeseed oil
1 teaspoons mustard seeds1 teaspoons cumin seeds1 teaspoon asaoetida1 tablespoons sesame seeds1 large onion, chopped
1 tablespoon ginger, crushed100g/4oz rozen peas100g/4oz canned sweetcorn, drained3 tablespoons coriander, chopped2 tablespoons enugreek, chopped
1 tablespoon green chillies, crushed teaspoon turmeric powder1 teaspoon garam masala75g/3oz cooked rice1 teaspoonul bicarbonate o soda
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To make the doughMix the semolina and water to orm arm dough. Leave or hal an hour.Knead the dough well and roll out airlythin (about 2mm/1/10inch), like a largechapati.
Pre-heat the oven to gas mark 1, 150C(275F).Using a round cutter 5cm/2in across,cut out the puris and cook them on awarm chapati pan. Turn each one ater10 seconds, cook the other side or 20seconds or until cooked. Flu them upby cooking the rst side again or a ewseconds over a direct heat either byholding it with tongs over a moderategas fame, or putting it on a wire mesh
over an electric hob.Remove and place on a baking tray.When all the puris are cooked, bake
1.
2.
3.
4.
5.6.
them in the oven or 5-10 minutes untilcrisp and light brown.
To make the fillingSoak the mung and chickpeasseparately or 10 hours in warm water.Drain the mung and chickpeas and
leave covered in a warm place or 2days.Sprinkle with a little water and air themtwice a day. This will help them tosprout.Boil and peel the potatoes, and cutthem into 5cm/ in cubes.Boil the sprouted mung and chickpeasseparately until sot and drain out allthe water.
To make the pani
Dry roast the cinnamon, cloves, redchilli, black peppercorns and cumin.Cool and grind to a ne powder
1.
2.
3.
4.
5.
1.
together with the cardamoms and thenadd the ginger powder.In a blender, liquidise the coriander,mint, green chillies, mango and gingerwith 30ml/1f oz water until it becomesa ne paste.
Add to this paste 1 litre/1 pints water,the ground dry ingredients, tamarindpaste and date paste. Liquidise oranother 2 minutes until everything ismixed well.
To serveArrange the puris on a plate. Break thetops with the nger tips and ll the puriwith the potato, mung and chickpeas.Add 1-2 teaspoons o pani to each puriand serve.
Tip: You can top the pani-puri withchopped onions and tamarindchutney.
2.
3.
1.
2.
103kcals energy
1.5g at
0.5g saturated at
20g carbohydrate
2g total sugar
3.5g protein
1g bre
Nutritional information
Per serving:
12 Servings (makes 100 puris)
Ingredients:
pani-puri
For the dough225g/8oz ne semolina75ml-100ml/3-4f oz waterFor the filling100g/4oz sprouted whole mung100g/4oz sprouted chickpeas225g/8oz potatoesFor the pani1 x 5cm/2in cinnamon stick
2 whole cloves1 dried red chilli2 black peppercorns
teaspoon cumin seeds2 whole cardamoms teaspoon ginger powder4 tablespoons coriander stalks andleaves, chopped4 tablespoons mint leaves, chopped4 green chillies2 tablespoons raw mango, grated1 teaspoon ginger, grated
1 litre/1 pints water1 teaspoon tamarind paste4 teaspoons date paste
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To make the fillingBoil the potatoes, carrots and peasseparately. Drain well and then mixthem together.Add the onions, apple, coriander, greenchillies, ginger and lemon juice, thengently old in all the spices and leave
to cool.To make the pastry
Make the dough with the four, waterand lemon juice. Knead it until sotand smooth and leave to stand or 10minutes.Divide the dough into 10 round balls.
Take two balls and roll out each ball toa circle 12.5cm/5 in across.Brush a little oil on one pastry roundand place the other pastry round on
top. Seal round the edges by pressingthem together lightly with your ngers.On a lightly foured surace, roll thepastry to an oval shape about 25cm/
1.
2.
1.
2.3.
4.
5.
10in x 15cm/6in.Warm a non-stick rying pan on a lowheat and cook the pastry very lightly orabout 10-20 seconds on each side untilit just changes colour.Cut the pastry in two lengthwise, andthen gently separate the two joined
pastries, to give you our pieces, each7.5cm/3in x 25cm/10in. While still hot,cover the pieces in a clean tea towelto stop them rom drying and gettinghard and crisp.Repeat this process until all the doughhas been used. You will have 20 pieceso pastry.
To make up the samosasMake a thick paste by mixing 3tablespoons o four and 50ml/2f oz
water.Pre-heat the oven to gas mark 4, 180oC(350oF).Fold the pastry lengthwise in hal at a
6.
7.
8.
1.
2.
3.
45 angle. Fold the other edge on topto orm a triangle shape. Use a little othe paste to seal the join.
Turn the pastry over and put 1 heapedtablespoon o the mixture in the hollowtriangle.Fold the remaining pastry over the top
and seal well.Brush both sides with oil, place in awarm non-stick rying pan and cookgently until light brown on both sides.Put on a baking tray and bake in theoven or 20-30 minutes or until goldenbrown.Serve immediately with lemonquarters.
Tip: For a quick recipe, use frozen
ready-made pastry for samosas,available in Indian grocery stores.
4.
5.
6.
7.
114kcals energy
3g at
0.5g saturated at
20g carbohydrate
3g total sugar
3g protein
1.5g bre
Nutritional informationPer serving:
10 Servings
Ingredients:
vegetarian samosas
For the filling225g/8oz potatoes, peeled and cut into1cm/ in cubes75g/3oz carrot, peeled and cut into1cm/ in cubes100g/4oz peas1 large onion, nely chopped1 medium cooking apple, peeled andgrated2 tablespoons coriander stalks and
leaves, chopped2 teaspoons green chillies, crushed1 teaspoon ginger, crushed
2 teaspoons lemon juice1 teaspoon cumin coriander powder
teaspoon ground cinnamon1 teaspoon garam masala1 teaspoon cumin seeds teaspoon black pepperFor the pastry100g/4oz plain four50ml/2f oz water1 teaspoon lemon juice2 tablespoons rapeseed oilfour or rollingTo make up the samosas
3 tablespoons plain four50ml/2f oz water1 lemon cut into quarters or serving
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lower-at
shrikhand
83
kheer (milk
pudding)82
carrot halva 81
Bengali
yoghurt
pudding
80
Sweet dishesIndian sweets tend be high in saturated at and sugar and
thereore should be eaten only occasionally.
For people with diabetes, leave out the sugar in the ollowing
recipes and add some some articial sweetener just beore
serving.
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Place the carrots in a large
saucepan. Add the milk and cook,
partly covered, over a low to
medium heat, or about 1 hour oruntil the milk has evaporated.
Stir in the sugar with a wooden
spoon and cook or another 10
minutes, adding the oil to stop it
sticking.
1.
2.
Add the saron and cardamom and
mix well. Place in a shallow serving
dish, and sprinkle with almonds
and pistachio nuts.
Serve hot or cold.
3.
4.
95kcals energy
3g at
0.5g saturated at
15g carbohydrate14g total sugar
3.5g protein
1.5g bre
Nutritional informationPer serving:
8 Servings
Ingredients:
carrot halva
450g/1 lb carrots, peeled and grated
600ml/1 pint skimmed milk
50g/2oz sugar
1 tablespoon rapeseed oil
teaspoon saron
1 teaspoon cardamom, coarselyground
8 almonds, sliced
1 teaspoon pistachio nuts, sliced
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Wash the rice and boil it in 50ml/2f
oz water, over a low heat, or 5-10
minutes until the water evaporates.
When the rice is almost cooked andthe water has evaporated, add the
milk and carrots.
Simmer over a low heat or 1 hour,
stirring occasionally to stop it
sticking to the pan. Cook until the
kheer looks thick and creamy.
1.
2.
3.
Take it o the heat and add the
sugar, cardamom, almonds, saron,
rose and vanilla essence. Either
serve hot, or leave it in the ridgeor 4-5 hours and serve cold.
Tip: Add a tablespoonful of sultanas,
in step 4.
4.
99kcals energy
1.5g at
0.5g saturated at
18g carbohydrate8g total sugar
5g protein
0.5g bre
Nutritional informationPer serving:
6 Servings
Ingredients:
kheer (milk pudding)
75g/3oz khichdi or pudding rice
50ml/2f oz water
600ml/1 pint skimmed milk
carrot, peeled and nely grated
1 tablespoon sugar
teaspoon cardamom, coarselyground
6 almonds, roughly chopped
teaspoon saron
2 drops rose essence
teaspoon vanilla essence
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Whisk the quark with the icing
sugar and old in the crme rache.
Mix the saron in a teaspoon o hotmilk and add to the mixture.Transer into a serving bowl.
Sprinkle the top with the almonds,
pistachio nut slices and cardamom
seeds.
1.
2.
Keep in the ridge or a ew hours
beore serving.
Tip: Delicious mixed with chopped
mangoes, strawberries, seedless
grapes or pomegranate seeds.
3.
156kcals energy
8g at
5g saturated at
11g carbohydrate10g total sugar
11g protein
0g bre
Nutritional informationPer serving:
8 Servings
Ingredients:
lower-at shrikhand
500g/1 lb 2oz quark
3 tablespoons icing sugar
400g/14oz hal-at crme rache
pinch o saron
1 teaspoon skimmed milk
1 teaspoon almonds, thinly sliced teaspoon pistachio nuts, sliced
teaspoon cardamom seeds,
crushed
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Chop the avocado into 2.5cm/1in
cubes, put it in a bowl and add the
lemon juice. Leave the stone in
the bowl to stop the avocado rom
discolouring.
1. Peel and cut the mango (or
tangerines) into similar sized cubes
and add the black pepper. Toss the
mixture together.
Serve as a rst course or a side
salad. Remove the avocado stone
just beore serving.
2.
3.
276kcals energy
19.5g at
2.5g saturated at
24g carbohydrate21.5g total sugar
3g protein
7g bre
Nutritional informationPer serving:
2 Servings
Ingredients:
avocado salad
1 large avocado
1 teaspoon lemon juice
1 mango or 2 tangerines
teaspoon black pepper, coarsely
ground
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Peel and grate the cucumber and
mix it with the yoghurt.
Add the cumin, black pepper and
coriander.
1.
2.
Mix well and serve as a side dish.3.
37kcals energy
1g at
0.5g saturated at
4.5g carbohydrate
4g total sugar
3g protein
0.5g bre
Nutritional informationPer serving:
5 Servings
Ingredients:
cucumber (kheera) raitha
10cm/4in cucumber
300g/10 oz low-at natural yoghurt
teaspoon cumin, roasted and
ground
teaspoon black pepper, coarsely
ground
teaspoon coriander, nely
chopped
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Chop the tomatoes into 2.5cm/1in
pieces, and the onion into 1cm/
in pieces.
Mix the coriander with the
tomatoes and onions.
1.
2.
Just beore serving add the chilli
powder and lemon juice.
3.
21kcals energy
0.5g at
0g saturated at
3.5g carbohydrate
3g total sugar
1g protein
0.5g bre
Nutritional informationPer serving:
6 Servings
Ingredients:
tomato and onion salad
2 large, rm, ripe tomatoes
1 medium onion
teaspoon resh coriander, nely
chopped
teaspoon red chilli powder
1 teaspoon lemon juice
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Whisk the yoghurt until smooth.
Add the potatoes, black pepper,
cumin seeds, onion and hal the
coriander. Mix well.
1.
2.
Place in a serving dish and decorate
the top with the remaining
coriander, the roasted, ground
cumin, red chilli powder and the
green chilli (i using).
3.
40kcals energy
0.5g at
0g saturated at
7g carbohydrate
3g total sugar
2.5g protein
0.5g bre
Nutritional informationPer serving:
8 Servings
Ingredients:
potato (aloo) raitha
300g/10oz low-at natural yoghurt
175g/6oz new potatoes, boiled and
cut into small cubes
teaspoon black pepper, coarsely
ground
teaspoon cumin seeds, roasted1 small onion, nely chopped
1 tablespoon coriander, nely
chopped
teaspoon roasted cumin, ground
teaspoon red chilli powder
teaspoon green chilli, crushed
(optional)
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Mix the cabbage and lettuce and
layer the bottom o a medium-
sized bowl.
1. Next place a layer o carrots,
ollowed by the cucumber slices
and then the tomatoes. Garnish
with coriander, i using.
Tip: Mix some lemon juice, a pinch of
mustard powder and freshly ground
black pepper and use as a dressing for
extra flavour.
2.
58kcals energy
1g at
0g saturated at
12g carbohydrate
1g total sugar
2g protein
4g bre
Nutritional informationPer serving:
4 Servings
Ingredients:
side salad
50g/2oz red or white cabbage, thinly
sliced
4 lettuce leaves, split into small
pieces
4 carrots, peeled and thinly sliced
15cm/6in piece cucumber, sliced
2 large ripe tomatoes, sliced
ew leaves o resh coriander
(optional)
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92
Chop the green pepper and chillies
into chunks.
Put the green pepper, chillies and
all the remaining ingredients in a
blender and liquidise until smooth.
1.
2.
Store in a glass jar in the ridge or
up to 3-4 days.
Tips: To retain the fresh green colour,
serve the same day. You can also addonion or fresh mint.
3.
5kcals energy
0g at
0g saturated at
0.5g carbohydrate
0.5g total sugar
0.5g protein
0.5g bre
Nutritional informationPer serving:
8 Servings
Ingredients:
green chutney
1 green pepper
6 hot green chillies
4 tablespoons coriander stalks and
leaves, chopped
1 tablespoon lemon juice or 1 small
raw mango or 1 cooking apple
1 tablespoon water
teaspoon ground cumin
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93
Chop the red pepper and chillies
into chunks.
Put the red pepper and chillies and
all the remaining ingredients into a
blender and liquidise until smooth.
1.
2.
Store in a glass jar in the ridge or
up to 3-4 days.
Tip: Try adding either 2 cloves of
garlic or 100g/4oz strawberries. Ifyou add strawberries, dont add the
tablespoon of water.
3.
5kcals energy
0g at
0g saturated at
1g carbohydrate
0.5g total sugar
0.2g protein
0.5g bre
Nutritional informationPer serving:
15 Servings
Ingredients:
red chutney
1 red pepper
4-5 hot red chillies
1 teaspoon lemon juice
1 tablespoon water
1 teaspoon cumin powder
pinch asaoetida
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Put the tamarind, dates and water
in a saucepan, bring to the boil and
boil or 5 minutes.
Allow to cool slightly, and then
transer to a blender or oodprocessor and liquidise until
smooth.
1.
2.
Sieve this mixture and add the
sugar, chilli powder and ground
cumin. Mix well.
Store in an airtight container or up
to 5-7 days.
3.
4.
30kcals energy
0g at
0g saturated at
7g carbohydrate
7g total sugar
0.5g protein
0.5g bre
Nutritional informationPer serving:
10 Servings
Ingredients:
tamarind chutney
50g/2oz seedless tamarind
100g/4oz seedless dates
175ml/6f oz water
2 teaspoons sugar
teaspoon red chilli powder
1 teaspoon cumin, roasted and
ground
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Boil the tamarind with the water.
Allow to cool and then strain.
Add the grated onion, carrot,
sweetener and chilli powder. Mixwell.
1.
2.
Leave in the ridge or 2-3 hours
beore serving.
Store in the ridge in an airtight
container or up to 5-7 days.
3.
4.
21kcals energy
0g at
0g saturated at
5g carbohydrate
5g total sugar
0g protein
0.2g bre
Nutritional informationPer serving:
10 Servings
Ingredients:
sugar-ree tamarind chutney
150g/5oz tamarind pulp
300ml/10f oz water
100g/4oz onion, nely grated
100g/4oz carrot, nely grated
3 level dessertspoons articial
sweetener
teaspoon red chilli powder
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GlossaryCooks notes
Crushed garlic or chillies
Use a mini ood processor or pestle and mortar to make arough paste.
Dry roast spicesWhole spices roasted over a medium heat in a rying pan or 2
minutes or until the aroma is released, or on a low heat in the
oven or 10 minutes. Roasted spices enhance the favour o
some dishes.
Garam masala
A mixture o several ground spices (recipes vary) or
example, cumin seeds, coriander seeds, cardamom pods, blackpeppercorns, cloves, cinnamon, ground ginger and dried red
chillies. Simply add your spices to a heated pan and dry-roast
them until the aroma is released. Cool slightly and grind in a
grinder or using a pestle and mortar. Sprinkle it over the dish asa seasoning.
Panch phoranEqual quantities o enugreek, cumin, ennel, brown mustard
seeds, and onion seeds, ground together. Can be stored in an
airtight container or up to 6 months.
Adrak Fresh gingerAjma/ajwan Carom seedsAloo PotatoAmbh MangoAmchur Powder o dried raw mangoAtta Wheat fourBadam AlmondsBesan Gram fourBhaat Cooked rice
Bhaturas Naan bread, deep-riedBhindi OkraBrinjals AuberginesChawal Cooked riceChanna Split chickpeasChoti elaichi Green cardamomsDahi Natural yoghurtDalchini CinnamonGajar CarrotGhee Claried butter
Gor Unrened sugarGosht MeatHing AsaoetidaJaggery Unrened sugarJaiphal NutmegJeera CuminKabuli channa ChickpeasKaju Cashew nutsKali mirch Black pepper
Kalonji onion seeds (nigella seeds)Karela Bitter gourdKeema Minced meat
Keri MangoKheer Indian rice puddingKheera CucumberKhichdi Rice cooked with split green lentilsKhus khus Poppy seedsLasan GarlicLassi Mixture o hal yoghurt and hal waterLaving/long ClovesMachi Fish
Masala SpicesMasoor Red lentilsMethi FenugreekMirch ChilliMung dhal Green lentilsNariyal CoconutNimbu Lemon/limePaneer Vegetarian cheesePilau Rice cooked with meat and/or vegetablesPista Pistachio nuts
Rajma Red kidney beansRye Mustard seedsSaun Fennel seedsSev VermicelliSooji Semolina Til Sesame seeds Tuver dhal Dried split pigeon peasUnda EggUrad dhal Black lentils
Variari Fennel seedsWringna Aubergines
97
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Indexaubergine and potatoes in tomato sauce
aubergine: baked aubergine
avocado salad
baighan bardtha oro
baked auberginebarbecued chicken
Bengali yoghurt pudding
bhalle
bhindi/bhinda
biryani: vegetable biryaniblack pepper chicken
breads
broccoli and garlic noodles
burgers: vegetable burgers
carrot halva
chapattichevdo roasted
chholar dhal
chicken and egg wrap
chicken dishes
chicken jalrezi
chicken pilau ricechicken tikka masalachickpeas and potatoes
chips: lower-at chips
chutneys
corn cups
cucumber raitha
dahivada
dhalsdhokri
dry masala prawns
dry split mung dhal
sh curry
sh dishes
ve-spice sh
green chutney
grilled salmon
handvo
hara bhara kebabs
hilsa sh
illish
kachori
kadhikarela: mixed dry karela curry, stued karela,
khasta roti
kheer
lahsun aur hare sabzi ki noodles
lower-at chips
lower-at shrikhand
maacher jholmaacher panch phoranmangshor jhol
masoor dhal
mathi
meat curry:
mangshor jhol
meatball curry
mutton curry
meat dishesmeat samosas
meatball curry
menda puri
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methi naan
milk pudding
mixed dry karela curry
murgh kali mirch
mutter paneermutton curry
mutton kebabs
naan: methi naan, plain naan
odhwo
okra
oven-baked chicken
oven-baked wholewheat bread
pani-puri
parathas
pasta
peas and corn pilau rice
pilau rice: chicken pilau rice,
peas and corn pilau riceplain boiled rice
plain naanpotato and egg curry
potato cakes
potato curry
potato raitha
prawns: dry masala prawnspuran puri
ragda pattice potato cakes
red chutneyrice dishes
roti
salads
salmon: grilled salmon
samosas: vegetarian
savoury snacks
seaoodshrikhand
side saladsnacks
spiced Bengal gram
spicy penne pasta
spinach and strawberry salad
split red lentils
stued karela
stued parathassugar-ree tamarind chutney
sweet dishes
tamarind chutney
theplas
tomato and onion salad
tuver dhal
vegetable biryanivegetable burgers
vegetarian dishes
vegetarian samosas
white sh masala currywhole mung
whole urad dhal
wholemeal chapati
wholemeal rotiwholewheat bread
yoghurt pudding
99
The British Heart Foundation is the nations heart charity, saving lives through
pioneering research, patient care and inormation. We rely on donations to
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g y
continue our vital work. I you would like to make a donation to the British Heart
Foundation, please ring our credit card hotline on 0870 606 3399 or contact us
through our website at bhf.org.uk/donate or send it to us at the address below.
British Heart Foundation 2007. Registered Charity Number 225971
G362
British Heart Foundation
14 Fitzhardinge Street
London W1H 6DH
Phone: 020 7935 0185
Fax: 020 7486 5820
Website: bhf.org.uk
BEATING
HEARTDISEASE
TOGETHER