Over the past couple of decades there has been a growing concern about fats, high blood cholesterol levels and the diseases caused by it. I receive huge number of letters, e-mails from my fans and members asking one common question, ‘Has cholesterol got anything to do with heart disease - or any other disease? And even if it has, Tarlaji, will a change of diet be beneficial?
While some cholesterol is needed for good health, too much cholesterol in our blood can raise our risk of having a heart attack. Anyone can develop high blood cholesterol regardless of age or sex; there are some who can be genetically predisposed to high blood cholesterol. Thus it is important to keep a check on your cholesterol levels. As I always say “Earlier the Better”, taking early precautions like avoiding saturated fats and cholesterol rich foods, eating high fibre foods and exercising can help regulate your blood cholesterol levels.
This section of “Low Cholesterol Recipes” is for all those who want to start early and also for those who are already on a low cholesterol diet as they have high blood cholesterol levels or any other heart problem. …… delicious recipes are planned by strictly avoiding the use of fatty foods like butter, cheese, processed foods that increase blood cholesterol and sodium levels.
Happy and healthy cooking for your heart!
HARA BHARA SOYA TIKKIS
The goodness of soya, garlic and spinach is reinforced in these tikkis. Certain compounds in garlic inhibit cholesterol synthesis in the body, helping to maintain normal blood cholesterol levels. Serve hot with a fibre rich accompaniment like Carrot Garlic Chutney.
Cooking Time : 20 mins. Preparation Time : 10 mins. Makes 6 tikkis.
¼ cup soya granules, coarsely grinded
1 cup blanched and chopped spinach (palak)
¼ cup chopped coriander
1 teaspoon ginger-green chilli paste
½ teaspoon chopped garlic
2 tablespoons powdered roasted chana dal (daria)
2 tablespoons besan (Bengal gram) flour
Salt to taste
1 teaspoon oil for cooking
Carrot Garlic Chutney
1. Soak the soya granules in lukewarm water for ½ an hour. Squeeze out the water. Keep aside.
2. In a bowl, mix the soya granules with all the other ingredients. Sprinkle a little water and mix well.
3. Divide the mixture into 6 equal portions and shape them into flat tikkis (approx. 1½" in diameter).
4. Heat the oil in a non-stick pan and cook the tikkis on both sides till they are golden brown in colour.
Serve hot with Carrot Garlic Chutney.
VARIATION :PALAK METHI TIKKIS
½ cup of blanched and chopped spinach (palak) from the above recipe can be substituted with ½ cup of chopped fenugreek (methi) leaves.
Nutritive values per tikki :
Recipe Source : Low Cholesterol Recipes