Saturday, July 14, 2007
Over the last two decades there has been a growing concern about fats, high blood cholesterol levels, and the diseases caused by it. I receive a large number of letters and e-mails asking one common question: Does cholesterol have anything to do with heart disease or any other disease? And if it does, will a change of diet be beneficial?
While some cholesterol is needed for good health, too much cholesterol in our blood can make us more susceptible to having a heart attack. Some people are genetically predisposed to high blood cholesterol, but anyone can develop high blood cholesterol regardless of age or sex. It is important to keep a check on your cholesterol levels, and as I always say, the earlier the better. Taking precautions like avoiding saturated fats and cholesterol-rich foods like butter, cheese, and processed foods, eating high fibre foods like green leafy vegetables,whole grains etc and exercising can help regulate your blood cholesterol levels.
For those who want to start taking early anti-cholesterol measures, and for those who are already on a low cholesterol diet here are a few healhy, low calorie recipes.
Ward off your worries about rising cholesterol levels and maintain a healthy heart with selection of appetising low cholesterol recipes........
Happy and healthy cooking! And take care of your heart!
HYDERABADI BAINGAN SUBZI
Grated cauliflower replaces coconut to create a healthier and heart-friendly version of the traditional baghara baingan.
Cooking Time : 20 mins.
Preparation Time : 15 mins.
6 small brinjals (baingan)
¼ teaspoon mustard seeds (rai)
¼ teaspoon fenugreek (methi) seeds
¼ teaspoon nigella seeds (kalonji)
8 to 10 curry leaves (kadi patta)
2 green chillies, slit
2 teaspoons oil
Salt to taste
For the paste
2 tablespoons sesame seeds (til)
2 tablespoons grated cauliflower
2 tablespoons roasted chana dal (daria)
1 teaspoon chopped ginger
1 teaspoon chopped garlic
¼ cup chopped onions
¼ teaspoon turmeric powder (haldi)
2 teaspoons coriander-cumin seeds (dhania- jeera) powder
1 teaspoon chilli powder
½ teaspoon tamarind (imli)
For the garnish
2 tablespoons chopped coriander
For the paste
1. Combine the sesame seeds, cauliflower, roasted chana dal, ginger, garlic and onions in a pan, and dry roast them over a slow flame till the flavours are released and the ingredients are lightly browned.
2. Add the turmeric powder, coriander-cumin seed powder, chilli powder and tamarind and grind it to a smooth paste using ½ cup of water. Keep aside.
How to proceed
1. Slit the brinjals lengthwise into four, leaving the stems on so the brinjals remain joined at the stem. Keep aside.
2. Heat the oil in a pressure cooker, add the mustard seeds, fenugreek seeds and nigella seeds.
3. When they crackle, add the brinjals, curry leaves and green chillies, and sauté over medium heat for a couple of minutes.
4. Add the paste, ½ cup of water and salt and mix well. Pressure cook for 2 whistles.
5. Serve hot garnished with coriander.
A variety of vegetables add flavour and colour to these rotis. Do not sieve the wheat flour to avoid losing fibre.
Preparation Time : 5 mins.
Cooking Time : 30 mins.
Makes 12 rotis.
1½ cups whole wheat flour (gehun ka atta)
¼ cup besan (Bengal gram flour)
¾ cup fresh low fat curds (dahi)
¾ cup boiled, peeled and grated potatoes
½ cup boiled sweet corn kernels (makai ka dana)
¼ cup chopped spinach (palak)
½ teaspoon turmeric powder (haldi)
½ teaspoon finely chopped green chillies
1 teaspoon oil
Salt to taste
Whole wheat flour (gehun ka atta) for rolling
2 teaspoons oil for cooking
1. Mix all the ingredients together and knead into a soft dough using water only if required.
2. Knead the dough till it is smooth and divide into 12 equal portions.
3. Roll each portion into small 125 mm. (5") diameter rotis using little flour.
4. On a non-stick tava (griddle), cook each roti on both sides, smearing a little oil until brown spots appear on the surface.
5. Serve hot.