Heart Healthy Recipies

Chickpea Kebabs

Ingredients:

• Chickpeas, 2 cups (cooked)
• Mint leaves, a handful
• Coriander leaves, a handful
• Onion, ¼ cup chopped
• Ginger Garlic Paste, 2 tsp
• Spring Onion, 2 chopped
• Salt to taste
• Chilli Powder, 1 tsp
• Cumin Powder, 2 tsp
• Breadcrumbs or Gram flour, ¾ cup to 1 cup

Preparation:

• Take chickpeas and all the ingredients except breadcrumbs and oil in a blender. Blend to make a coarse paste.
• Now spoon this in a bowl, add in breadcrumbs or gram flour and mix well.
• Take a small portion and shape it into a kebab.
• Heat some oil in a pan and place the kebabs in it. Cook each side for 2-3 minutes till golden.

Serving Instruction:

Serve hot, with lots of mint chutney!

Oats and Vegetable Upma

Ingredients:

• 1 cup rolled oats
• 1 cup mixed vegetables (carrots, peas, beans)
• 1 small onion, finely chopped
• 1 tsp mustard seeds
• 1 tsp cumin seeds
• 1-2 green chilies, chopped
• 8-10 curry leaves
• 2 cups water
• 1 tsp olive or mustard oil
• Salt to taste
• Fresh coriander for garnish
• Lemon juice (optional)

Recipe

• Dry roast oats in a pan for 2-3 minutes until slightly golden and set aside.
• Heat oil in a pan and add mustard seeds, cumin seeds, and curry leaves. Let them splutter.
• Add onions and green chilies, sauté until translucent.
• Add mixed vegetables and cook for 5-7 minutes until tender.
• Add water and salt, bring to a boil.
• Stir in roasted oats, mix well, and cook until water is absorbed.
• Garnish with coriander and add a dash of lemon juice before serving.

Palak (Spinach) Dal

Ingredients:

• 1 cup yellow lentils (toor dal or moong dal)
• 2 cups fresh spinach, chopped
• 1 tomato, chopped/
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 tsp turmeric powder
• 1 tsp cumin seeds
• 1-2 green chilies, chopped
• 1 tsp olive or mustard oil
• 3 cups water
• Salt to taste

Recipe

• Rinse lentils thoroughly and pressure cook with turmeric, tomato, and water until soft.
• Heat oil in a pan, add cumin seeds, garlic, and green chilies. Sauté until fragrant.
• Add onions and cook until golden.
• Add spinach and cook until wilted.
• Mix cooked lentils with the spinach mixture, add salt, and simmer for 5-7 minutes.
• Serve hot with brown rice or whole-grain roti.

Roasted Cauliflower & Lentil Curry Bowl

Ingredients:

• Cauliflower, 1 large head cut into florets
• Red lentils, 1 cup
• Coconut milk, 1 can light
• Onion, 1 large diced
• Garlic, 4 cloves minced
• Fresh ginger, 2 tablespoons grated
• Curry powder, 2 tablespoons
• Turmeric, 1 teaspoon
• Cumin powder, 1 teaspoon
• Baby spinach, 2 cups
• Cherry tomatoes, 1 cup halved
• Olive oil, 3 tablespoons
• Fresh cilantro, 1/2 cup chopped
• Lime juice, 2 tablespoons
• Salt and pepper to taste

Recipe

• Toss cauliflower with 2 tablespoons olive oil, curry powder, salt and pepper
• Roast cauliflower at 425°F for 25-30 minutes until golden
• Meanwhile, rinse lentils and set aside
• Heat remaining oil in large pot, sauté onion until translucent
• Add garlic, ginger, turmeric, and cumin, cook 1 minute
• Add lentils, coconut milk, and 2 cups water
• Simmer 20 minutes until lentils are tender
• Stir in spinach, tomatoes, and roasted cauliflower
• Cook 2-3 minutes until spinach wilts

Citrus-Glazed Tofu & Vegetable Stir-Fry

Ingredients:

• Extra firm tofu, 1 block pressed and cubed
• Orange juice, 1/2 cup fresh
• Soy sauce (low sodium), 3 tablespoons
• Ginger, 2 tablespoons minced
• Honey, 1 tablespoon
• Cornstarch, 1 teaspoon
• Broccoli florets, 2 cups
• Red bell pepper, 1 sliced ?li>
• Snow peas, 1 cup
• Carrots, 2 julienned
• Brown rice, 1 cup uncooked
• Sesame oil, 2 tablespoons
• Sesame seeds, 2 tablespoons
• Green onions, 2 chopped

Recipe

• Press tofu for 30 minutes, then cube into 1-inch pieces
• Mix orange juice, soy sauce, ginger, honey, and cornstarch in a bowl
• Cook brown rice according to package instructions
• Heat sesame oil in a large wok over medium-high heat
• Cook tofu until golden on all sides, about 8-10 minutes
• Remove tofu, add vegetables to wok and stir-fry until crisp-tender
• Return tofu to wok, pour in sauce mixture
• Cook until sauce thickens and coats everything, about 2-3 minutes

Vegetable Besan ka Cheela

Ingredients:

• 1 cup besan (chickpea flour)
• 1/4 cup finely chopped spinach or methi
• 1/4 cup grated carrots
• 1/4 cup chopped onions (optional)
• 1 chopped green chilli (optional)
• 1/2 tsp turmeric powder
• 1/2 tsp cumin seeds
• A pinch of heeng
• 1/2 cup water (adjust as needed)
• 1 tsp olive oil for cooking

Recipe

• Combine besan, turmeric, cumin seeds, heeng, and salt in a mixing bowl. Gradually add water to form a smooth, lump-free batter. Stir in the spinach, carrots, onions, and green chilli.
• Heat a non-stick pan over medium heat. Lightly grease with a few drops of olive oil. Pour a ladleful of batter onto the skillet and spread it into a thin cheela. Cook for 2-3 minutes on each side until golden brown.
• Serve hot with chutney or dahi.

Hearty Health Benefits:

Vegetable Besan Cheela is heart-healthy because it’s made with chickpea flour, high in fibre and plant-based protein that helps lower cholesterol and improve heart health. Adding vegetables like spinach and carrots provides antioxidants, potassium, and magnesium, which support healthy blood pressure and reduce inflammation. Spices like turmeric and cumin add anti-inflammatory benefits, while minimal olive oil keeps the dish low in unhealthy fats. This nutrient-rich and low-calorie recipe is perfect for supporting cardiovascular well-being.

Berry Oatmeal

Ingredients:

• 1/2 cup rolled oats
• 1 cup milk of your choice
• 1/2 cup mixed berries (blueberries, strawberries, raspberries)
• 1 tbsp ground flaxseeds or chia seeds
• 1 tsp honey or maple syrup (optional)
• A pinch of cinnamon (optional)

Recipe

• In a small pot, combine the oats and almond milk. Bring to a simmer over medium heat, stirring occasionally, for 5-7 minutes until the oats are tender and the mixture has thickened.
• Once the oats are cooked, stir in the ground flaxseeds (or chia seeds) and a pinch of cinnamon for extra flavour and nutrients.
• Remove from heat and transfer the oatmeal to a bowl. Top with mixed berries and drizzle with honey or maple syrup if desired.
• Serve hot for a nourishing and filling breakfast.

Hearty Health Benefits:

This Berry Oatmeal is rich in fibre from oats and flaxseeds, which help lower cholesterol levels and support heart health. Berries provide antioxidants like vitamin C and anthocyanins, which reduce inflammation and improve blood circulation. The addition of flaxseeds offers omega-3 fatty acids, which are known to help lower triglycerides and reduce the risk of heart disease. This nutritious breakfast supports cardiovascular health while providing sustained energy.

Oats and Banana Pancakes: A Heart-Healthy Breakfast Delight

Ingredients:

• Rolled oats: 1 cup (gluten-free if necessary)
• Ripe bananas: 2 medium
• Eggs: 2 (or 1/2 cup plant-based milk for a vegan option)
• Baking powder: 1 teaspoon
• Cinnamon powder: 1/2 teaspoon (optional)
• Vanilla extract: 1/2 teaspoon (optional)
• Olive oil or coconut oil: 1 teaspoon (for greasing the pan)

Recipe

• Blend Batter: Blend oats, bananas, eggs (or plant-based milk), baking powder, cinnamon, and vanilla until smooth.
• Rest Batter: Let it sit for 5 minutes.
• Cook Pancakes: Heat a non-stick pan, grease lightly, and cook small portions of batter until bubbles form. Flip and cook the other side until golden.
• Serve: Stack, add toppings, and enjoy!

Hearty Health Benefits:

This recipe is loaded with ingredients that promote heart health. Oats help reduce cholesterol, bananas are rich in potassium for blood pressure regulation, and olive oil provides healthy fats. Optional toppings like berries and nuts add antioxidants and omega-3s for extra heart benefits.

Oats and Jaggery Ladoos

Ingredients:

• Rolled oats: 1 cup
• Jaggery: 1/2 cup (grated or powdered)
• Peanuts: 1/4 cup (roasted and crushed)
• Sesame seeds: 1 tablespoon (optional)
• Cardamom powder: 1/4 teaspoon
• Ghee (clarified butter): 1 tablespoon

Recipe

• Toast Ingredients: Dry roast oats until aromatic, then grind into a coarse powder. Roast sesame seeds separately (if using).
• Prepare Jaggery Mixture: Heat ghee in a pan, add jaggery, and melt it into a syrupy consistency.
• Combine: Mix the oats powder, peanuts, sesame seeds, and cardamom with the jaggery syrup. Stir well.
• Shape Ladoos: While the mixture is warm, shape into small balls using your hands.

Hearty Health Benefits:

Oats are excellent for cholesterol management, jaggery provides natural sweetness, and peanuts offer healthy fats and protein. Sesame seeds add a boost of magnesium for heart health.

Baked Sweet Potatoes with Black Beans

Ingredients:

• 4 medium sweet potatoes
• 1 tablespoon extra-virgin olive oil
• 1 1/2 cups cooked fresh black beans
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• Salt and pepper, to taste
• 1/2 cup plain Greek yogurt
• 1/2 cup fresh cilantro, chopped
• 1 ripe avocado, diced
• 1 tablespoon fresh lime juice
• 1 small red onion, finely chopped

Recipe

• Soak 1 cup of black beans in water for at least 6-8 hours.In a large pot, add the beans and add fresh water. Bring to a boil, then reduce the heat to low and simmer for 45-60 minutes. Drain the beans and set aside.
• Preheat your oven to 200°C. Take the sweet potatoes and pierce each one a few times with a fork. Place them on a baking sheet and bake for 40-45 minutes until they are soft and easily pierced with a fork.Heat 1 tablespoon of olive oil in a small saucepan over medium heat and add the black beans to the pan, along with cumin, chili powder, salt, and pepper and cook for 5-7 minutes.
• In a small bowl, combine the plain Greek yogurt, diced avocado, lime juice, and chopped cilantro. Stir gently and add salt and pepper to taste. Finely chop the red onion and set aside for garnishing.Once the sweet potatoes are baked and tender, slice each one open lengthwise and fluff the inside with a fork. To each sweet potato add seasoned black beans, a spoonful of the Greek yogurt, avocado, cilantro mixture on top of the beans, and then garnish with the red onions.

Hearty Health Benefits:

This recipe is heart-healthy because sweet potatoes are rich in fiber and potassium, which help regulate blood pressure. Fresh black beans provide plant-based protein and fiber, which support healthy cholesterol levels. Olive oil adds heart-healthy monounsaturated fats, while avocado offers omega-3 fatty acids that promote heart health. Greek yogurt is a low-fat protein source that supports overall heart function. The fresh ingredients, like cilantro, lime, and red onion, offer antioxidants and anti-inflammatory benefits, all contributing to cardiovascular wellness.

Heartfelt Fruit Bowl Oats

Ingredients:

• 1/2 cup rolled oats
• 1 cups milk (or a non-dairy alternative like almond or oat milk)
• 2 tbsp almonds
• 2 tbsp walnuts
• 2 tbsp dark chocolate
• 1/4 banana
• 1/4 cup strawberries
• 1/4 cup blueberries
• 1/2 apple
• 1/4 cup mango

Recipe

• In a medium saucepan, combine the oats and milk. Bring to a simmer over medium heat. Cook for about 5-7 minutes until the oats have absorbed the milk.
• While the oats are cooking, chop the almonds, walnuts, and dark chocolate. Slice the banana, strawberries, and apple. Chop the mango into small cubes.
• Once the oats are cooked and creamy, transfer them to a bowl. Top the oats with the chopped nuts, dark chocolate, and the mixed fruits. You can drizzle a little honey or maple syrup on top for extra sweetness or add a sprinkle of cinnamon for flavour.

Hearty Health Benefits:

Almonds, walnuts, and cashews are rich in heart-healthy fats, helping to lower cholesterol and reduce the risk of heart disease. Dark chocolate contains flavonoids that improve blood flow and lower blood pressure. Strawberries and blueberries are packed with antioxidants that help protect the heart from oxidative stress and inflammation. Bananas provide potassium, which supports healthy blood pressure levels. Apples and mangoes contribute fibre and antioxidants, further promoting heart health and reducing the risk of cardiovascular issues.

Moong Dal Tadka (Yellow Lentil Curry)

Ingredients:

• 1 cup yellow moong dal (split yellow lentils)
• 1 tablespoon olive oil or ghee (clarified butter)
• 1 small onion, finely chopped
• 2 tomatoes, chopped
• 1 green chili, chopped (optional)
• 1 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1 teaspoon cumin powder
• 1/2 teaspoon garam masala
• 1 tablespoon ginger-garlic paste
• Salt, to taste
• Fresh cilantro, chopped (for garnish)
• 4 cups water
• Juice of 1/2 lemon

Recipe

• Wash the moong dal thoroughly and soak it for 15-20 minutes
.
• In a large pot, bring the dal and 4 cups of water to a boil. Reduce the heat and simmer for 20-25 minutes, or until the dal becomes soft and mushy.
• In a separate pan, heat olive oil or ghee over medium heat. Add cumin seeds and let them splutter.
• Add the chopped onions and sauté until golden brown.
• Add the ginger-garlic paste and chopped green chili. Sauté for 2 minutes until fragrant.
• Add chopped tomatoes, turmeric powder, coriander powder, cumin powder, and salt.
• Cook until the tomatoes become soft and the oil starts to separate from the masala.
• Pour the cooked dal into the pan with the spices and mix well. Simmer for 5-10 minutes for the flavors to meld.
• Stir in the garam masala and fresh lemon juice. Garnish with chopped cilantro.
• Serve hot with whole-wheat roti or brown rice.

Hearty Health Benefits:

Moong dal is a great source of plant-based protein and fiber, which help manage cholesterol levels. The use of olive oil or ghee in moderation adds healthy fats, while the spices like turmeric and cumin have anti-inflammatory properties.

Palak (Spinach) and Tofu Curry

Ingredients:

• 2 cups fresh spinach leaves, washed and chopped
• 200 grams tofu, cubed
• 1 tablespoon olive oil
• 1 onion, finely chopped
• 1 tomato, chopped
• 1 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1 teaspoon garam masala
• 1 tablespoon ginger-garlic paste
• Salt, to taste
• 1/4 cup low-fat yogurt (optional, for creaminess)
• 1/2 teaspoon red chili powder (optional, for heat)
• Fresh cilantro, for garnish

Recipe

• Heat olive oil in a pan and add cumin seeds. Let them splutter for a few seconds.
• Add chopped onions and sauté until golden brown.
• Add ginger-garlic paste and sauté until the raw smell disappears.
• Add chopped tomatoes, turmeric powder, coriander powder, red chili powder (if using), and salt. Cook until the tomatoes soften.
• Add the chopped spinach and cook until wilted. Once the spinach has cooked down, blend the mixture into a smooth paste using an immersion blender or regular blender. If the curry is too thick, add a little water to adjust the consistency.
• Add cubed tofu to the spinach paste and cook for another 5 minutes so that the tofu absorbs the flavors.
• Stir in the garam masala and low-fat yogurt (if using) for creaminess.
• Garnish with fresh cilantro and serve with whole wheat roti or brown rice.

Hearty Health Benefits:

Spinach is rich in iron, folate, and antioxidants, while tofu provides plant-based protein without saturated fat. Olive oil offers heart-healthy monounsaturated fats, and the use of low-fat yogurt keeps the dish light.

Chia Pudding with Berries

Ingredients:

• 1/4 cup chia seeds
• 1 cup unsweetened almond milk (or any plant-based milk)
• 1 tablespoon maple syrup or honey (optional, for sweetness)
• 1/2 teaspoon vanilla extract
• 1/2 cup mixed berries (blueberries, strawberries, raspberries, etc.)
• 1 tablespoon chopped nuts (almonds or walnuts) or seeds (optional, for crunch)

Recipe

• In a bowl or jar, whisk together chia seeds, almond milk, maple syrup (if using), and vanilla extract.
• Let the mixture sit for 5 minutes, then whisk again to prevent clumping.
• Cover and refrigerate for at least 1 hour (or overnight for a creamier texture).
• When ready to serve, give it a good stir and divide between two bowls.
• Top with fresh berries and a sprinkle of nuts or seeds for added texture.

Hearty Health Benefits:

• Chia seeds are rich in omega-3 fatty acids, fiber, and antioxidants.
• Berries are loaded with vitamins and heart-protective compounds.
• Almond milk is low in saturated fat and cholesterol-free.

Garlic Lemon Sautéed Spinach with Chickpeas

Ingredients:

• 1 tablespoon olive oil
• 2 garlic cloves, thinly sliced
• 1 can (15 oz) low-sodium chickpeas, drained and rinsed
• 4 cups fresh spinach (or baby spinach)
• 1/2 teaspoon smoked paprika (optional)
• Juice of 1/2 lemon
• Pinch of salt (optional)
• Freshly ground black pepper to taste

Recipe

• Heat olive oil in a large skillet over medium heat.
• Add the sliced garlic and sauté for about 1 minute until fragrant (do not let it burn).
• Stir in the chickpeas and smoked paprika (if using). Cook for 2-3 minutes, stirring occasionally.
• Add the spinach to the skillet, a handful at a time, letting it wilt before adding more.
• Once the spinach is fully wilted, squeeze the lemon juice over the mixture.
• Season with a pinch of salt (if needed) and black pepper to taste.
• Serve warm as a quick main dish or a side.

Hearty Health Benefits:

• Spinach is rich in potassium and magnesium, which support healthy blood pressure.
• Chickpeas provide plant-based protein and fiber.
• Olive oil and garlic are known for their heart-protective properties.
• Almond milk is low in saturated fat and cholesterol.