Z139 Healthy Meals Healthy Heart 2 Booklet[1]

8/8/2019 Z139 Healthy Meals Healthy Heart 2 Booklet[1]

1/50

51

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


2/50

52

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.


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


3/50

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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54

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


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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55

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


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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56

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


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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57

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.


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


6 Servings

Ingredients:

masoor dhal (split red lentils)

225g/8oz masoor dhal

1 small onion, nely chopped

1 garlic clove

1 bay lea


teaspoon chilli powder or crushed

green chillies

225ml/8f oz water

1 tablespoon coriander leaves,

chopped


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58

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.


serving.

5.

6.


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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59

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.


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


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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60

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


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


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


11/50

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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62

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


6 Servings

Ingredients:

dry masala prawns

450g/1 lb resh or rozen large

prawns

2 teaspoons rapeseed oil


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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63

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


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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64

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


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 English mustard powder

(optional)

2 tablespoons coriander leaves,

nely chopped


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65

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).



4.

324kcals energy

11.5g at

1.5g saturated at

11g carbohydrate6g total sugar

46g protein

2g bre


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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66

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.



4.

5.

204kcals energy

9.5g at

1.5g saturated at


29g protein

0g bre


2 Servings

Ingredients:

maacher panch phoran (ve-spice sh)

400g/14oz sea bass, gutted, scaled

and washed



teaspoon panch phoran2 green nger chillies, slitlengthways


17/50

67

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


14.5g protein

0.5g bre


6 Servings

Ingredients:

white sh masala curry

450g/1 lb white sh eg, cod or

haddock


2 teaspoons olive oil

1 medium onion, chopped1 teaspoon garlic, crushed1 teaspoon ginger, crushed

2 small tomatoes, liquidised


1 teaspoon green chilli, crushed


teaspoon garam masala1 teaspoons ground black pepper


18/50


19/50

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.


20/50

70

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.


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


teaspoon chilli powder


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71

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


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)


22/50

72

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


6.5g protein

3g bre


6 Servings

Ingredients:

dhokri

50ml/2f oz warm water

100g/4oz low-at yoghurt

175g/6oz gram four


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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73

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.



3.

73kcals energy

2g at

0.5g saturated at


2g protein

1.5g bre


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


24/50

74


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


2.5g protein

1.5g bre


4 Servings

Ingredients:

lower-at chips

450g/1 lb potatoes, peeled

1 tablespoon olive oil

1 teaspoon lemon juice



25/50

75

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


2g protein

0.5g bre


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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76

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.)


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


8.5g protein

2.5g bre


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


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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81

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


3.5g protein

1.5g bre


8 Servings

Ingredients:

carrot halva

450g/1 lb carrots, peeled and grated

600ml/1 pint skimmed milk

50g/2oz sugar


teaspoon saron

1 teaspoon cardamom, coarselyground

8 almonds, sliced

1 teaspoon pistachio nuts, sliced


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82

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


5g protein

0.5g bre


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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83

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 protein

0g bre


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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35/50


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86

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


3g protein

7g bre


2 Servings

Ingredients:

avocado salad

1 large avocado


1 mango or 2 tangerines


ground


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87

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


5 Servings

Ingredients:

cucumber (kheera) raitha

10cm/4in cucumber

300g/10 oz low-at natural yoghurt

teaspoon cumin, roasted and

ground


ground

teaspoon coriander, nely

chopped


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88

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


6 Servings

Ingredients:

tomato and onion salad

2 large, rm, ripe tomatoes

1 medium onion

teaspoon resh coriander, nely

chopped




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89

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


8 Servings

Ingredients:

potato (aloo) raitha

300g/10oz low-at natural yoghurt

175g/6oz new potatoes, boiled and

cut into small cubes


ground

teaspoon cumin seeds, roasted1 small onion, nely chopped

1 tablespoon coriander, nely

chopped

teaspoon roasted cumin, ground


teaspoon green chilli, crushed

(optional)


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90

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


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


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


15 Servings

Ingredients:

red chutney

1 red pepper

4-5 hot red chillies


1 tablespoon water

1 teaspoon cumin powder

pinch asaoetida


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94

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


10 Servings

Ingredients:

tamarind chutney

50g/2oz seedless tamarind

100g/4oz seedless dates

175ml/6f oz water

2 teaspoons sugar


1 teaspoon cumin, roasted and

ground


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95

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


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



46/50


47/50

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


48/50

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

98


49/50

Index

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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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

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14 Fitzhardinge Street

London W1H 6DH

Phone: 020 7935 0185

Fax: 020 7486 5820

Website: bhf.org.uk

BEATING

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TOGETHER

Z139 Healthy Meals Healthy Heart 2 Booklet[1]

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Transcript of Z139 Healthy Meals Healthy Heart 2 Booklet[1]