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Health Blog

How can triglycerides be lowered?
If you have high triglycerides, you may be able to reduce them without medication by following the guidelines listed in this handout which include following a low-sugar and low-fat diet, as well as limiting your alcohol intake. People who have high triglycerides and low HDL or high LDL levels may require medications as well as diet modifications. Patients with triglycerides in the very high range (over 500 mg/dL) will generally require medications, because triglyceride levels this high may cause other medical problems. Here are some other ways to help lower triglycerides: Consume less calories (through portion control) if you need to lose weight Eat small, frequent meals and do not skip meals Avoid late-night snacking Lose weight if you are overweight Participate in regular physical activity

How do foods affect triglyceride levels?
Consuming foods high in simple sugars significantly contributes to high triglycerides. Follow these guidelines to limit simple sugars in your diet: Substitute beverages like colas, fruit drinks, iced tea, lemonade, Hi-C and Kool-Aid with artificially sweetened beverages labeled “sugar-free” or “diet.” Limit hard candies, chocolates, candy bars and gummy bears. Avoid adding table sugar and brown sugar to hot and cold cereals. Instead, you could use a sugar substitute like Sugar Free. Try light or low-sugar syrups on pancakes and waffles. Spread breads and crackers with no-sugar-added jelly or preserves.Snack on whole fruit instead of fruit roll-ups and other fruit-flavored treats. When selecting cereals, limit the sugar to no more than 8 grams per serving. Try sugar-free gelatin and puddings instead of their regular versions. Choose low-sugar cookies and other desserts. Remember, these foods are not calorie-free and may contain cholesterol-raising fats. Be aware that desserts labeled “fat-free” usually contain more sugar and equal calories than the full-fat varieties. Regulate your intake of cookies, pastries, pies, cakes and granola bars. All of these foods contain high levels of added sugar; choose them sparingly. Reduce your intake of ice cream, frozen yogurt, sherbet, gelato, and flavored ices, as they contain high levels of sugar. Limit your daily sugar intake to no more than 8% of your total calories each day. That’s 24 grams for someone following a 1,600-calorie diet, or 40 grams for a 2,000-calorie diet.

Top 4 foods to lower cholesterol
Diet can play an important role in lowering your cholesterol. Here are 4 foods that can lower your cholesterol and protect your heart.

Oatmeal, oat bran and high-fibre foods
Oatmeal contains soluble fibre, which reduces your low-density lipoprotein (LDL), the "bad," cholesterol. Soluble fibre is also found in foods such as kidney beans, apples, pears, barley and prunes.

Soluble fibre can reduce the absorption of cholesterol into your bloodstream. 5 to 10 grams or more of soluble fibre a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fibre. If you add fruit, such as bananas, you'll add about 4 more grams of fibre. To mix it up a little, try steel-cut oatmeal or cold cereal made with oatmeal or oat bran.

Walnuts, almonds and other nuts
Walnuts, almonds and other nuts can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy. Eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. Just make sure the nuts you eat aren't salted or coated with sugar. All nuts are high in calories, so a handful will do. To avoid eating too many nuts and gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds.

Olive oil
Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched. Try using about 2 tablespoons (23 grams) of olive oil a day in place of other fats in your diet to get heart-healthy benefits. To add olive oil to your diet, you can saute vegetables in it, add it to a marinade or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread. Olive oil is high in calories, so don't eat more than the recommended amount. The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants. But keep in mind that "light" olive oils are usually more processed than extra-virgin or virgin olive oils and are lighter in color. You could also use Rice Bran oil.

Foods with added plant sterols or stanols
Foods that have been fortified with sterols or stanols are now available in market. Sterols or Stanols are substances found in plants that help block the absorption of cholesterol. Orange juice and yogurt drinks with added plant sterols can help reduce LDL cholesterol by more than 10%. The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce (237-milliliter) servings of plant sterol-fortified orange juice a day. Plant sterols or stanols in fortified foods don't appear to affect levels of triglycerides or of high-density lipoprotein (HDL), the "good" cholesterol. Cut down on the cholesterol and total fat — especially saturated and trans fats — that you eat. Saturated fats, like those in meat, full-fat dairy products and some oils, raise your total cholesterol. Trans fats, which are sometimes found in margarines and store-bought cookies, crackers and cakes, are particularly bad for your cholesterol levels. Trans fats raise low-density lipoprotein (LDL), the "bad," cholesterol, and lower high-density lipoprotein (HDL), the "good," cholesterol. In addition to changing your diet, keep in mind that making additional heart-healthy lifestyle changes are key to lowering your cholesterol. Talk to your doctor about exercising, quitting smoking and maintaining a healthy weight to help keep your cholesterol level low

Top foods that control cholesterol
Research shows that many Asians are at the risk for diseases due to high cholesterol levels. You might be interested to know that certain foods can be particularly useful in controlling your cholesterol levels. We did the legwork for you and listed them here. Note that these foods are arranged in random order, and that being listed first doesn't mean that the specific food or food group is superior to any of the others. Also keep in mind that it is essential to follow a varied diet that contains foods from all the different food groups.

Olive oil and olive products
Olive oil is rich in monounsaturated fatty acids and vitamin E. Research has shown that foods with a high monounsaturated fatty acid content lowers "bad" low-density lipoprotein (LDL) cholesterol and increases 'good' high-density lipoprotein (HDL) cholesterol. Anyone with high cholesterol levels needs to increase his HDL cholesterol and lower his LDL cholesterol levels, which olive oil and products made of olives, will promote. Have one or two tablespoons of olive oil a day over salads or use for cooking, and add some olives to your salads.

Polyunsaturated, 'lite' and Flora 'pro-activ' margarine
Soft or tub margarine with a high polyunsaturated fatty acid content will also help to lower LDL cholesterol. Then there are the 'lite' margarines, which have a reduced fat, energy and salt content and can contribute to a healthy heart. Flora 'pro-activ' margarine has been specifically developed to lower LDL cholesterol by up to 25% if you use it every day. This type of margarine contains added plant sterols that prevent the uptake of fats from the diet and lower blood fat levels.

Legumes Legumes include dry, cooked or canned beans, lentils, peas and all the soya products (cooked or canned soya beans, soya mince, cubes, milk, tofu and tempeh). Legumes have a high dietary fibre content and are rich in protective nutrients, including minerals, B vitamins and phytonutrients. These nutrients protect the heart and the dietary fibre content lowers cholesterol and energy intake. Legumes are also naturally low in fat and don't contain any cholesterol. On top of this, they have a low glycaemic index (GI). Dietary Guidelines recommend that we should eat dry beans, peas, lentils and soya regularly. Make an effort to eat legumes at least three to four times a week, ideally every day.

Fat-free yoghurt and other fat-free dairy products
Full-cream dairy products and most cheeses have a high saturated fat content and need to be avoided if you have high cholesterol levels. However, this doesn't mean that you should cut out this food group altogether. Cutting out dairy products will deprive you of calcium, a mineral that's essential for the healthy functioning of the heart and many other important roles in the human body, such as the prevention of osteoporosis. You can, however, use fat-free milk, yoghurt and cottage cheese in a low-cholesterol diet. Once the fat has been removed from a dairy product, it also removes practically all the cholesterol. Fat-free yoghurt is a particularly good choice as it is rich in protein, calcium and Lactobacillus microorganisms which may help to lower blood cholesterol levels.

Antioxidant-rich fruits and vegetables
All fruits and vegetables can help to lower cholesterol and protect the heart. However, those fruits and vegetables that are rich in vitamin C, or rich in beta-carotene are particularly useful.

a) Vitamin C
Foods rich in vitamin C include all the citrus fruits (oranges, grapefruit, lemons and naartjies), all berry fruits (cranberry, strawberry, blackberry etc), guava, spanspek, mango, the entire cabbage family (green and Chinese cabbage, broccoli, Brussels sprouts), as well as sweet and chilli peppers.

b) Beta-carotene
Foods rich in beta-carotene include all dark yellow fruits (apricots, yellow peaches, musk-melon and mango) and vegetables (pumpkin, sweet potatoes, carrots) and all dark green vegetables (broccoli, cabbage and spinach). If you have heart disease or high cholesterol levels, make sure you get your five portions of fruit and vegetables per day.

Garlic and other members of the onion family
Garlic has been used for centuries to promote good health. Research shows that members of the allium family, such as garlic, spring onions and other onions, can be used to lower cholesterol and protect the heart. Use garlic liberally in cooking and on fresh salads. Researchers believe that the high garlic content of the so-called Mediterranean diet is one of the factors that make this diet so heart-friendly.

Whole, unsifted or unprocessed grains
All unsifted and unprocessed grains and cereals, and the foods produced from unmilled flour, are rich in B vitamins, minerals and dietary fibre (both soluble and insoluble), but low in fat and cholesterol. Grains and cereals made of unprocessed wheat (wholewheat and seed bread, crackers, high-bran cereals) help to ensure regularity because they have a high insoluble fibre content. On the other hand, oats and oat bran have a high soluble fibre content which can actively lower blood cholesterol levels. Have a bowl of oats or muesli, which contains raw oats, every day to keep your cholesterol in check.

Some Low Cholesterol Recipes

Carrot and Lentil soup

This interesting variation makes a great change for your palate. It works effortlessly with onions, garlic and tomatoes in it. The low fat milk in the soup does not add cholesterol to the diet. The protein in the low fat milk complements the protein in the lentils, thus making this a nourishing combination.

Preparation Time: 10 mins.
Cooking Time: 20 mins.
Serves 4.
Ingredients:

1 cup chopped carrots
1/2 cup moong dal (split green gram)
6 black peppercorns (kalimirch)
1/4 cup onions, sliced
1 tsp garlic, chopped
1/4 cup chopped tomatoes
3/4 cup low fat milk
1 tsp oil
salt and black pepper (kalimirch) powder to taste

Method
1. Heat the oil in anon-stick pan and add the peppercorns, onions and garlic and sauté for 2 to 3 minutes.
2. Add the carrots and tomatoes and sauté for 4 minutes.
3. Add the green moong dal and 1 cup of water and cook till the carrots are tender.
4. Cool the carrot mixture and purée to a smooth paste.
5. Transfer the puréed soup to a pan, add the milk, 1½ cups of water, salt and pepper and allow it to come to a boil.
6. Serve hot.
Nutrient values per serving

Amount	Energy	Fat	Protein	Carbohydrate	Fibre
52 gm.	102 kcal.	1.5 gm.	6.3 gm.	15.6 gm.	0.6 gm.

Clear cottage cheese soup

A simple yet spicy soup cooked "fat free" and enriched with protein by the addition of bean sprouts and paneer. Sprouting increases the protein content by 30% and also aids in digestion. Preparation Time: 10 mins

Cooking Time: 10 mins
Makes 4 servings
Ingredients

1/2 cup low-fat paneer (cottage cheese) , cut into small cubes
4 cups clear vegetable stock
1/2 cup sliced baby corn
1 tsp soy sauce
1/2 tsp sugar
1/2 tsp white pepper powder
2 spring onions , finely chopped
salt to taste
1/4 cup bean sprouts
For The Garnish
1 tbsp chopped coriander (dhania)

Method
1. Boil the stock with the baby corn for 5 minutes.
2. Add the soya sauce, sugar, pepper powder, spring onions and salt, mix well and simmer for another 2 to 3 minutes.
3. Just before serving, add the paneer and bean sprouts, mix well and simmer for 2 more minutes.
4. Serve hot garnished with the coriander.

Energy	Protein	Carbohydrate	Fat	Calcium	Iron
130 calories.	10.0 gm.	22.5 gm.	0.4 gm.	383.9 mg.	1.1 mg.

Green peas and Corn soup

Pressure-cooked and puréed green peas combine well with corn to give a delightfully mild flavoured soup. Green peas being rich in fibre and iron, makes this soup a wise choice for weight watchers.

Preparation Time: 15 Minutes
Cooking Time: 15 Minutes
Makes 4 servings

Ingredients
2 cups green peas
1/4 cup chopped onions
1 clove of garlic (lehsun), crushed
1 tbsp plain flour (maida)
salt to taste
1/4 tsp chilli powder
1 cup boiled sweet corn kernels, crushed coarsely
salt and freshly ground black pepper (kalimirch) powder to taste

Method
1. Combine the peas, onions, garlic, plain flour, salt and 1 cup of water in a pressure cooker and pressure cook for 2 whistles.
2. Allow the steam to escape before opening and then blend in a mixer to a smooth paste.
3. Pour into a non-stick vessel, add the chilli powder, corn, salt, pepper and ½ cup of water and bring to boil.
4. Serve hot.

Spicy barley soup

An evergreen favourite world over, this soup makes use of paneer made from low fat milk that reduces the calorie-count whereas barley, the key ingredient, perks up its fibre content. Ginger, garlic and mint add their unique flavour and add zing and spice to this soup.

Preparation Time: 10 Minutes
Cooking Time: 20 Minutes
Makes 4 servings

Ingredients
2 tbsp pearl barley, soaked for 3 to 4 hours
1 large sized clove of garlic (lehsun), chopped
1 tsp chopped ginger (adrak)
1 tbsp chopped mint leaves (phudina)
2 tbsp finely chopped onions
2 tbsp chopped cabbage
2 tbsp chopped carrots
1 tbsp chopped capsicum
2 tbsp chopped coriander (dhania)
2 tbsp finely chopped low fat paneer( cottage cheese)
1 tomato, deseeded and finely chopped
salt and freshly ground black pepper (kalimirch) powder to taste

Method
1. Drain the soaked barley and cook in a vesselful of water. Drain again and keep aside.
2. Heat a non-stick pan / kadhai, add the garlic, ginger, mint leaves and onions and dry roast them for a few seconds.
3. Add the cabbage, carrot, capsicum and coriander and mix well.
4. Add 4½ cups of water and simmer for 15 minutes. Cool slightly.
5. Add the paneer, tomatoes, barley, salt and pepper. Mix well and bring to boil.
6. Serve hot.

Spinach soup with Garlic

This nutritious, low fat, low calorie soup is best if you are trying to lose some of those extra pounds. The garlic and onion in the soup aids in decreasing the excessive fat deposition in the arteries.

Preparation Time: 15 mins.
Cooking Time: 15 mins.
Serves 4.
Ingredients

3 cups sliced spinach (palak)
3/4 cup finely chopped onions
2 tsp garlic, chopped
1 tsp oil
salt and pepper to taste

For serving
toasted whole wheat bread

Method
1. Heat the oil in a non-stick pan, add the onions and garlic and cook till the onions are translucent.
2. Add the spinach and cook over high flame till the spinach turns to a bright green colour.
3. Add 3 cups of cold water and purée the mixture in a blender to a coarse texture.
4. Pour the purée back to the pan, add salt and pepper and allow the soup to come to a boil.
5. Serve hot with toasted whole wheat bread.
Nutrient values per serving

Energy	Amount	Carbohydrate	Fat	Fibre	Protein
37 kcal.	77 gm.	4.2 gm.	1.6 gm.	0.5 gm.	1.3 gm.

Tum Yum Soup

This good, old-fashioned, soul-warming, filling soup is usually made with quite some oil. Here's a version that gives you the same taste without using oil.
Preparation Time: 10 Minutes
Cooking Time: 10 Minutes
Makes 4 servings

Ingredients
For the vegetable stock
1/2 cup roughly chopped cabbage
1/2 cup roughly chopped carrots
2 tbsp chopped celery
2 tbsp chopped spring onions
3 to 4 cauliflower florets
3 to 4 cloves (laung / lavang)
25 mm (1") stick of cinnamon (dalchini)
1 bayleaf (tejpatta)
salt to taste

Other ingredients 1 green chilli, cut lengthwise
3 fresh mushrooms (khumbh), thickly sliced
1/2 carrot jullienes
1/2 cup chopped spring onions
4 to 5 paneer (cottagte cheese) cubes
10 to 12 cauliflower florets, blached
2 tbsp finely chopped lemon grass (hare chai ki patti)
salt to taste
1 tsp lemon juice
2 tbsp Chillies In Vinegar to serve
Method
For the vegetable stock

1. Boil all the ingredients in 4 cups of water on a medium flame for 15 to 20 minutes, till it reduces to about 3 cups.
2. Allow the vegetables to settle at the bottom of the vessel and drain out the stock. Discard the vegetables. Use the stock as required.

How to proceed

1. Boil the vegetable stock in a deep vessel.
2. Add the green chillies, mushrooms, carrot, spring onions, paneer, cauliflower, lemon grass and salt and simmer for 4 to 5 minutes.
3. Add the lemon juice and mix well.
4. Serve hot with chillies in vinegar.

Spicy oat pancakes

These pancakes are made by adding oats to wheat flour, as oats are highly nutritious and filled with cholesterol-fighting soluble fibre. Being extremely satiating, they prevent you from bingeing on junk food. Serve these pancakes hot, along with green chutney.
Preparation Time: 5 mins
Cooking Time: 10 mins
Makes 4 servings

Ingredients
1/4 cup quick cooking rolled oats
1/4 cup whole wheat flour (gehun ka atta)
1/4 cup jowar (white millet) flour
1/4 cup finely chopped onions
1/4 cup finely chopped tomatoes
salt to taste
1 tsp ginger-green chilli paste
2 tbsp chopped coriander (dhania)
1 1/4 tsp oil for greasing and cooking (optional)

For Serving
green chutney
Method

1. Combine all the ingredients in a bowl, add little water and mix well to make a thick batter.
2. Heat a non-stick tava (griddle) and grease it lightly using ¼ tsp of oil.
3. Pour a ladleful of the batter on the tava (griddle) and spread in a circular motion to make a 100 mm. (4”) diameter round pancake.
4. Cook on a slow flame till it turns golden brown in colour from both the sides, using ¼ tsp of oil.
5. Repeat with the remaining batter to make 3 more pancakes.
6. Serve hot with the green chutney.
Nutrient values per pancake

Energy	Protein	Carbohydrates	Fat	Fibre	Iron
81kcal	2.4 gm	13.6 gm	1.4 gm.	0.6 gm	1.2 mg

Penne with Spinach sauce

Total Time: 30mins
Preparation 15mins
Cook 12mins
Yield : 6 servings

Ingredients

• 1 pound whole wheat or multi grain penne
• 3 garlic cloves
• 2 ounce reduced fat cream cheese
• 3/4 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 6 ounces fresh baby spinach leaves
• 2 tablespoons freshly grated Parmesan

Directions

Bring a large pot of salted water to boil. Add the penne and cook until it is tender but still firm to the bite, stirring occasionally, about 12 minutes.

Mince the garlic in a food processor. Add the low fat cream cheese, 3/4 teaspoon of salt, 1/2 teaspoon of pepper, and half of the spinach leaves. Blend until the mixture is smooth and creamy. Set the cheese and spinach mixture aside.

Meanwhile, place the remaining spinach leaves in a large bowl.

Drain the pasta, reserving 1 cup of the cooking liquid. Spoon the pasta atop the spinach leaves in the bowl. Scrape the cheese and spinach mixture over the pasta mixture and toss to coat, adding enough reserved cooking liquid to moisten. Season the pasta, to taste, with salt and pepper. Sprinkle the Parmesan over and serve.

Per serving: Calories: 326; Total Fat: 5 grams; Saturated Fat: 3 grams; Protein:15 grams; Total carbohydrates: 61 grams; Sugar: 0 grams; Fiber: 8 grams; Cholesterol: 11 milligrams; Sodium: 367 milligrams

Grilled zucchini rolls ups

Total time 23mins

Prep 15mins

Cook 8mins

Yields 4 servings

Ingredients

• 3 zucchini (about 1/2 pound each), sliced lengthwise into 1/4-inch slices
• 1 tablespoon olive oil
• 1/8 teaspoon salt
• Pinch freshly ground black pepper
• 1 1/2 ounces reduced-fat soft goat's cheese
• 1 tablespoon freshly minced parsley leaves
• 1/2 teaspoon lemon juice
• 2 cups baby spinach leaves
• 1/3 cup basil leaves

Directions

Discard the outermost slices of zucchini and brush the rest of the slices with the oil on both sides. Season with salt and pepper. Place on a preheated grill or grill pan for about 4 minutes on each side, or until tender.

In a small bowl combine the goat cheese, parsley leaves and lemon juice, mashing with a fork.

Put 1/2 teaspoon of the cheese mixture about 1/2-inch from the end of a zucchini slice. Top with a few spinach leaves and 1 small, or half of a large basil leaf. Roll up and place seam side down on a platter. Repeat with the rest of the zucchini slices.

Nutritional facts:
Nutritional Analysis
Per Serving
Calories 80
Total fat 5g
Saturated fat 1.5g
Monounsaturated fat 3g
Polyunsaturated fat 0.5g
Cholesterol 2g
Sodium 160mg
Protein 3g
Carbohydrates 7.5g
Fiber 2.5g

Eggplant Stew

A yummy, filling vegetarian meal.

IIngredients

• 1 tsp ground basil
• 1 tsp ground oregano
• 1 tsp pepper
• 1 tsp ground thyme
• 1 tsp salt
• 1 peeled eggplant, cubed
• 2 cloves garlic, chopped
• 1 cup pieces or slices mushrooms
• 16 oz stewed tomatoes
• 1 cup water

Directions

1. In a large pot, spray with non stick spray. Sauté garlic, eggplant and mushrooms over medium heat until tender.
2. Add stewed tomatoes, water and seasonings. Bring to boil.
3. Turn down heat and simmer uncovered for 20 to 30 minutes until desired consistency.
4. Enjoy by itself or over brown rice or cooked spaghetti squash.

Apple crumble

Stewed apple baked with a topping of muesli makes a great dessert. Make your own healthy version of muesli from ingredients like oats, wheat bran, almonds and walnuts, - all of which help lower cholesterol.

Preparation Time : 5 mins.
Cooking Time: 10 mins.
Baking Time : 10 mins.
Baking Temperature : 180°C (360°F).
Serves 4.
Ingredients

For the stewed apples
2 cups sliced apples, with the skin
1 tbsp sugar
1/2 tsp lemon juice
2 cinnamon (dalchini) sticks

For the muesli
2 tbsp quick cooking rolled oats
1 tbsp wheat bran
1 tbsp chopped almonds
1 tbsp chopped walnuts (akhrot)
1 tbsp raisins (kismis)
1/4 tsp cinnamon (dalchini) powder
1/8 tsp vanilla essence

Other ingredients
1 tsp oil for greasing
Method

For the stewed apples
Mix ½ cup water, sugar, lemon juice and cinnamon sticks in a saucepan. Add the sliced
apples and cook till the apples are soft. Keep aside.

For the muesli
Combine the oats, wheat bran, almonds and walnuts and lightly roast them on a non-stick
pan over a slow flame for 5 to 7 minutes.
Cool completely, add the raisins, cinnamon powder and vanilla essence and mix well.
Lightly crush the mixture and keep aside.

How to proceed
Transfer the cooked apples to a lightly greased baking tray.
Sprinkle the crushed muesli on the top.
Bake in a pre-heated oven at 180°C (360°F) for 5 minutes or till the topping is golden brown. Serve immediately.
Nutrient values per serving

Fat	Carbohydrates	Cholesterol	Energy	Fibre	Protein
6.9 gm.	19.3 gm.	0 mg.	152 kcal.	1.3 gm.	3.1 gm.

Baby corn palak

Spinach and baby corn blend with in this scrumptious and nutritious dish. Spinach provides lots of calcium while baby corn provides fibre. To retain the bright green colour of spinach, ensure that you blanch it just for a few minutes and do not over cook it.

Preparation Time: 10 mins
Cooking Time: 10 mins
Makes 4 serving
Ingredients

2 roasted onions , roughly chopped
1 tsp grated ginger (adrak)
1 slit green chilli , roughly chopped
3/4 cup blanched spinach (palak)
2 tbsp fresh low fat curds (dahi)
2 tbsp low fat milk
7 to 8 baby corns , blanched and cut into 25 mm. (1") pieces
a pinch of turmeric powder (haldi)
1 tsp dried mango powder (amchur)
1/4 tsp garam masala
1/2 tsp dried fenugreek leaves (kasuri methi) , roasted
salt to taste

Method

1. Heat a non-stick kadhai on a medium flame and when hot, add the onions, ginger and green chillies.
2. Dry roast for 2 to 3 minutes while stirring continuously.
3. Add the spinach, curds, milk and ½ cup of water and blend in a mixer to a smooth paste.
4. Pour the mixture back into the kadhai, add the baby corn, turmeric powder, dry mango powder, garam masala, dried fenugreek leaves, salt and ½ cup of water and bring to boil.
5. Simmer for 4 to 5 minutes and serve hot.

Momos

This is undoubtedly an innovative low calorie snack! flour wrappers are filled with a healthy filling of broccoli and bean sprouts, and steamed to make an appetizing snack. Follow the exact procedure and make the world's best momos!

Preparation Time: 20 mins
Cooking Time: 15 mins
Makes 8 momos
Ingredients

For The Momo Wrapper
1/3 cup plain flour (maida)
salt to taste

To Be Mixed Into A Filling
1/3 cup blanched and finely chopped broccoli
1/4 cup chopped bean sprouts
1/2 tsp ginger-green chilli paste
1 tsp finely chopped garlic (lehsun)
2 tsp plain flour (maida)
1/2 tsp sugar
salt to taste

Other Ingredients
1 tbsp plain flour (maida) mixed with 1 tbsp water
Method
For the momo wrapper

Sieve the flour and salt together.
Add warm water gradually and knead well to make a soft dough.
Knead for a while till the dough is quite smooth and keep aside for 30 minutes, covered with a damp muslin cloth.
Divide the dough into 8 equal portions.
Roll out each portion into a 75 mm. (3") diameter circle to make a momo wrapper. Keep aside, covered with a damp muslin cloth.

How to proceed

1. Place a momo wrapper on a flat dry surface and put 2 tsp of the stuffing in the centre.
2. Apply the flour paste along the edges and fold over to make a semi-circle.
3. Pinch at the outer rim. 4. Repeat with the remaining momo wrappers and stuffing to make 7 more momos.
5. Arrange the momos in a steamer plate and steam for 10 minutes.
6. Serve hot.

Fresh fruit salad with honey vanilla and low fat yogurt

Ingredients

• 2 cups plain low fat yogurt
• 2 tablespoons good honey
• 1/2 teaspoon pure vanilla extract
• Seeds scraped from 1/2 vanilla bean, optional
• 1/2 orange, juiced
• 1 banana, sliced
• 1/2 pint fresh blueberries
• 1/2 pint fresh raspberries
• 1 pint fresh strawberries, hulled and cut in half
• 1 bunch seedless green grapes, halved

Directions

Combine the yogurt, honey, vanilla extract, and vanilla bean seeds in a bowl and set aside. Combine the orange juice and banana slices in a separate bowl. Add the berries and grapes and gently mix the fruit mixture together. Spoon the fruit into serving bowls and top with the yogurt.

High fibre chilas

Scrumptious pancakes made using buckwheat which is extremely high in fibre and iron. Carrots and spring onion add crunch to these soft pancakes, apart from providing substantial amounts of vitamin A. When served with Low Calorie Green Chutney, they are sure to bring a smile to your face.

Preparation Time: 2 hours.
Cooking Time: 15 mins.
Makes 4 chilas.
Ingredients

1/2 cup buckwheat (kutto or kutti no daro)
1 tbsp sanwa millet (sama)
1/4 cup low fat curds (dahi)
1 tsp ginger-green chilli paste
2/3 cup grated carrot
2/3 cup chopped spring onions with greens
1 tbsp chopped coriander (dhania)
salt to taste

Other ingredients
1 tsp oil for cooking (Optional)
Method

1. Combine the buckwheat, curds, sanwa millet with ½ cup of water and mix well.
2. Allow it to soak for 2 hours.
3. Liquidize this mixture in a blender till it is a smooth purée.
4. Pour it into a bowl and add the ginger-green chilli paste, carrot, spring onions, coriander and salt and mix well.
5. Pour approx. 3 tablespoons of this batter onto a heated non-stick pan. Cook the chila on both sides using a little oil, till both sides are golden brown.
6. Repeat with the remaining batter to make 3 more chilas.

Tips

1. Variation :
2. You can also make these chilas without adding the carrot and spring onions.

Fattoush Salad

• 2 cups shredded lettuce (romaine and/or iceberg)
• 1 large or 2 small cucumbers, small dice
• 2 medium tomatoes, chopped
• 1/2 cup chopped parsley, leaves only, no stems
• 1/4 cup chopped mint leaves, no stems
• 1/2 to 1 green pepper, diced
• 1 bunch green onions, finely sliced
• 1/2 teaspoon dried mango powder
• 2 pieces of pita bread toasted until golden brown, broken into pieces the size of a quarter

Dressing:

• 1/2 cup lemon juice
• 1/2 cup olive oil
• 2 to 4 cloves garlic
• 1 teaspoon salt
• Pinch of pepper

Directions

In a small bowl mix all dressing ingredients well.

Put all salad ingredients in a large bowl and toss with 1/2 to 1 cup dressing. Serve immediately.

Palak Chana Dal

A maharashtrian delight, tweaked to boost the health value! while palak adds vitamin a to this dish, chana dal adds nutrients like calcium, iron, folic acid, zinc and fibre. Ensure that you do not overcook chana dal, as it should be separate and not mashed.

Preparation Time: 10 mins
Cooking Time: 25 mins
Makes 2 servings
Ingredients

3/4 cup chopped spinach (palak)
1/2 cup chana dal (split bengal gram) , soaked and drained salt to taste
1/4 tsp turmeric powder (haldi)
1/2 tsp mustard seeds ( rai / sarson)
6 to 7 curry leaves (kadi patta)
1/4 tsp asafoetida (hing)
1 slit green chilli
1/2 cup finely chopped onions
1 tsp grated jaggery (gur)
1/4 tsp chilli powder
Method

1. Combine the chana dal, salt, turmeric powder and ¾ cup of water in a pressure cooker, mix well and pressure cook for 2 whistles.
2. Allow the steam to escape before opening the lid. Keep aside.
3. Heat a deep non-stick pan on a medium flame and when hot, add the mustard seeds, curry leaves and asafoetida and dry roast for about 30 seconds or till the mustard seeds crackle.
4. Lower the flame, add the green chilli and onions and dry roast till they turn light brown in colour. Sprinkle a little water if the onions start burning.
5. Add the spinach and dry roast for 1 to 2 more minutes while stirring continuously.
6. Add the cooked dal, jaggery, chilli powder and little salt and mix well.
7. Add ½ cup of water, mix well and simmer for 5 to 7 minutes.
8. Serve hot

Nutrient values per serving

Energy	Protein	Carbohydrates	Invisible Fat	Vitamin A	Iron
144 kcal	7.8 gm	22.3 gm	1.8 gm	1158.3 mcg	2.2

Chickpea dip or Hummus

Chick peas are one of the most versatile beans that abound in all major nutrients like vitamin A, vitamin C, iron, calcium as well as fibre. This is a healthier version of the traditional hummus that is made using loads of olive oil. Serve this lemony-garlic chick pea spread on thin whole wheat pita bread and sprinkle a little chilli powder on top for that added spice. I often serve leftover hummus with whole wheat toast for breakfast as a healthier substitute to butter. Try it and I am sure you will enjoy it.

Preparation Time: 20 mins.
Cooking Time: 15 mins.
Makes 1 cup.
Ingredients

1/2 cup kabuli chana (white chick peas)
2 cloves of garlic (lehsun)
1 tbsp lemon juice
4 tbsp low fat curds (dahi)
salt to taste
1 tsp olive oil

For the garnish
1 tsp chopped parsley
chilli powder
Method

1. Soak the Kabuli chana in water for 6 hours making sure that they are covered with water.
2. Cook the Kabuli chana in a pressure cooker. Cool and drain. Keep the drained liquid aside.
3. Put the oil, lemon juice, curds, cooked Kabuli chana, garlic, salt and some of the strained water in a blender and blend until smooth. If the mixture is too thick, add 2 to 3 tablespoons of water.
4. Place this mixture in a serving plate and sprinkle parsley and chilli powder on top.
5. Serve with thin strips of vegetables or with whole wheat pita bread.

Dal Makhni without oil

This recipe is for people who want to be on diet and still indulge in some yummy food. This dal makhani tastes absolutely awesome.

Preparation Time: 10 mins
Cooking Time: 20 mins
Makes 4 servings
Ingredients

1 cup whole urad (whole black lentil) , soaked overnight
2 tbsp rajma (kidney beans) , soaked overnight
1 onion , finely chopped
2 tomatoes , finely chopped
1/2 tbsp ginger-garlic (adrak-lehsun) paste
1/2 cup low fat milk
salt to taste
1 tsp chilli powder
1 tsp coriander (dhania) seeds powder
3/4 tsp garam masala
Method

1. Combine the urad, rajma, onion, tomatoes, ginger-garlic paste and enough water in a pressure cooker and pressure cook for 12-15 minutes or for 5-6 whistles or till cooked.
2. Allow the steam to escape before opening the lid.
3. Cool and blend using a hand blender to mix it well.
4. Add the chilli powder, coriander seeds powder, garam masala, salt and milk, mix well and pressure cook for more 1 whistle.
5. Serve hot.

Bruschettas: (Tomato and Basil)

This Italian favourite is a great any-time snack. Basil and tomatoes add subtle flavour and texture to this easy-to-make snack that tots up just 38 calories per piece! Have a couple of pieces to satisfy mid-morning or mid-evening hunger pangs.

Preparation Time: 10 mintues
Cooking Time: 5 minutes
Makes 20 pieces

Ingredients
5 slice of whole wheat bread
2 tsp olive oil
2 cloves of garlic (lehsun), finely chopped
For the topping (approx. makes 1 cup)
5 medium sized tomatoes
1 tbsp chopped fresh basil leaves
1 tsp dried oregano
salt and freshly ground black pepper (kalimirch) powder to taste

Method
For the topping

1. Cut each tomato into half lengthwise and gently remove all the seeds and pulp.
2. Finely chop the tomatoes, add in all the other ingredients and mix well.
3. Keep aside for at least 10 to 15 minutes.
4. Drain out the excess liquid. Keep aside.

How to proceed
Brush some olive oil and garlic onto each bread slice, cut them diagonally into two and bake in a pre-heated oven at 180°C (360°F) for 3 to 4 minutes till they are lightly toasted. Top each toasted piece with 1½ tablespoons of the topping cut into two equal pieces and serve immediately.

Chickpea salad with mint dressing

One of the most nutritious beans - chick peas are rich in iron, protein and folic acid. Curds enrich this tangy salad with more protein and calcium while coriander and mint increase its vitamin a content. Chill this salad before you serve it so as to relish its delightful flavours.

Soaking Time: Overnight
Preparation Time: 15 mins
Cooking Time: 20 mins
Makes 4 servings
Ingredients

1 cup kabuli chana (white chick peas) , soaked overnight
2 firm tomatoes , cubed
4 spring onions with greens , sliced
1 cup cucumber cubes
salt to taste

For The Mint Dressing
1/2 cup chopped mint leaves (phudina) leaves
1/2 cup chopped coriander (dhania)
2 tbsp low-fat curds (dahi)
1/2 tsp sugar
salt and to taste
Method
For the dressing
Combine all the ingredients and blend into a smooth purée in a blender. Refrigerate.

For the salad
Drain and wash the soaked kabuli chana. Add fresh water and salt and pressure cook the kabuli chana for 3 to 4 whistles till they are soft. Cool completely. Combine the kabuli chana with the remaining ingredients for the salad. Add the dressing and mix well. Serve chilled.

Vegetable corn bake

This delicious corn recipe is a great way to begin your day. It is low in calories and vegetables add bulk and vitamins while fresh ginger and chilli add pungent accents to this treat. Serve hot with Mint and Coriander Chutney.

Preparation Time: 15 mins.
Baking Time: 50 mins.
Baking Temperature: 180°C (360°F).
Serves 4.
Ingredients

2 sweet corn cobs, grated
1 1/2 cups grated cabbage
1/2 cup grated bottle gourd (doodhi / lauki)
1/2 cup besan (Bengal gram flour)
2 tsp ginger (adrak) paste
1 to 2 green chillies, finely chopped
1/2 cup chopped coriander (dhania)
2 tsp sugar
2 tbsp lemon juice
a pinch of baking soda
salt to taste
oil for greasing

For the tempering
1 tsp oil
1/2 tsp mustard seeds ( rai / sarson)
a pinch of asafoetida (hing)

For serving
Mint and Coriander Chutney
Method

1. Combine all the ingredients in a bowl and mix well. Transfer into a greased 150 mm. (6") diameter oven proof baking dish.
2. For the tempering, heat the oil in a pan and add the mustard seeds and asafoetida. When the seeds crackle, pour the tempering over the mixture in the baking dish.
3. Bake in a pre-heated oven at 180°C (360°F) for 40 to 50 minutes or till the centre is firm.
4. Serve hot, with mint and coriander chutney.

Hot apple pie with low fat custard

Devoid of sugar and cream, this finger-licking dessert offers the benefits of apples, wheat bran, oats, sugar substitute and low fat milk.

Preparation Time: 15 mins
Cooking Time: 15 mins
Baking Time : 20 mins.
Baking Temperature: 200°C (400°F).
Makes 4 servings
Ingredients
For The Low Fat Custard
1 cup low fat milk
2 tsp custard powder
1 tsp (approx.) sugar substitute
a few drops of vanilla essence

For The Hot Apple Pie
2 cups sliced apples with the skin
1/4 cup wheat bran
2 tbsp low-fat milk
2 tbsp chocolate flavoured bournvita
1/2 tsp vanilla essence
1 tsp (approx.) sugar substitute
1/4 tsp oil for greasing

For The Topping
1/2 cup quick cooking rolled oats
Method
For the low fat custard

1. Mix the custard powder in ¼ cup milk and keep aside.
2. Heat the remaining milk with the sugar substitute in a non-stick saucepan.
3. When the milk starts boiling, add the custard powder mixture and vanilla essence.
4. Cook over a low flame, stirring continuously till the mixture thickens.
5. Pour into a bowl and keep aside to cool and then refrigerate to chill.

For the hot apple pie

1. Mix all the ingredients together in a bowl.
2. Put the mixture in a greased baking dish and sprinkle the oats on top and bake at 200°c (400°f) for about 15 minutes.
3. Serve hot with low fat custard.

Tips

1. Choco protein powders are available under various brandnames like Complan, Boost, Proteinules etc. Nutrient values per serving

Fat	Fibre	Protein	Zinc	Carbohydrates	Iron	Energy
1.8 gm.	1.7 gm.	6.4 gm.	0.9 mg.	24.5 gm	2.3 mg.	140 cal.

Beetroot and Dill salad

Two unusual ingredients, beetroot and dill, complement each other in this salad. Sprouted methi seeds add to the vitamin c, b complex, iron and calcium content and help keep the heart healthy.

Preparation Time: 5 mins
Makes 6 servings
Ingredients

4 medium-sized beetroots
1/3 cup sprouted fenugreek (methi) seeds
1 tsp lemon juice
1/4 cup chopped dill (shepu / suva bhaji)
1/4 cup chopped coriander (dhania)
salt and to taste
Method

1. Boil the beetroots, peel and cut into 25 mm. (1") pieces.
2. Mix the beetroot and sprouted methi seeds in a serving bowl.
3. Add the lemon juice, salt and pepper and toss well. Refrigerate to chill.
4. Just before serving, add the dill and coriander toss well and serve.

Nutrient values per serving

Carbohydrates	Fat	Protein	Energy	Fibre	Cholesterol
9.2 gm.	0.6 gm.	3.3 gm.	55 kcal.	1.2 gm.	0 mg.

Oats vegetable upma

A common snack made healthy using fibre rich oats.

Preparation Time: 15 mins
Cooking Time: 20 mins
Makes 4 servings

Ingredients
1 cup quick cooking rolled oats
2 tbsp oil
1 tsp urad dal (split black lentils)
2 tsp mustard seeds ( rai / sarson)
1 1/2 " piece ginger (adrak), chopped
2 green chillies , chopped
8 to 10 curry leaves (kadi patta)
1 onion , chopped
5 to 8 french beans , chopped
1 carrot , chopped
1/4 cup green peas
salt to taste
1/2 cup milk
Method

1. Heat the oil in a kadhai, add the urad dal and saute till the dal turns brown in colour.
2. Add the mustard seeds and when the seeds crackle, add the ginger, green chillies, curry leaves and onions, mix well and saute till the onion turns light brown in colour.
3. Add the beans, carrot and peas, mix well and cook for 2 to 3 minutes.
4. Add the salt, mix well and cook on slow flame till the vegetables are cooked.
5. Add oats, sprinkle some milk and mix well, cover and cook for 3 to 4 minutes.
6. Serve hot.

Tabbouleh Salad

Ingredients

• 1/3 cup bulgur wheat
• 8 cups loosely packed parsley leaves, chopped
• 1 cup chopped fresh mint (preferably spearmint)
• 3 scallions, finely chopped
• 2 Persian cucumbers, unpeeled, finely chopped
• 1/4 cup chopped celery leaves
• 1 medium tomato, seeds removed, finely chopped
• 4 radishes, finely chopped
• 1/4 cup fresh lemon juice
• 1/3 cup extra-virgin olive oil
• Kosher salt and freshly ground pepper

Directions

Cook the bulgur as the label directs; cool. Transfer to a large bowl, then stir in the remaining ingredients; season to taste.