How to Cook Cardio Friendly Dishes

By Bhadresh Bundela

Introduction to Cardio Friendly Dishes

• It would not be wrong to say that one must fall in love with one's heart so much, that one would go to great lengths in taking care of it, especially after the danger signals start flickering. We need not wait for blaring sirens from our heart to take care of it. It is not unusual these days to come across cases of heart and heart related problems from ages as low as 25-30. Also, though the accepted norm of take heed of heart and health right from your fortieth birthday, such problems starting way before this age 'demark', is growing alarmingly.
There are such factors like sedentary lifestyles, very low level of manual work, pollution, social banes like ghutka, alcohol and cigarettes, besides food habits that are responsible for bad hearts. But the kind of foods we generally land up eating, contribute greatly to accelerating the heart degeneration process.

Spinach Soup

Ingredients:
2 cups shredded spinach (1 bunch)
2 tbsp. grated bottle gourd
Salt to taste
Pepper to taste
2 cup water

Method:
1. Wash spinach well. Put in a large vessel
2. Sprinkle 2-3 pinches salt and add gourd
3. Boil covered, on high, till soft. (3-4 minutes after boiling)
4. Take of fire and put in colander
5. Pour cold water over it
6. Blend in a mixie till smooth
7. Add water, mix and take in a deep pan
8. Add all other ingredients
9. Bring to a boil. Serve piping hot
Making time: 25 minutes
Makes: 2 servings
Shelflife: Best fresh

Cucumber Raita

Ingredients:
1 cup grated cucumber
2 cups fresh curds
1 tsp. cumin powder
3/4 tsp. red chilli powder
Salt to taste
1 tbsp. coriander chopped finely
1/2 tsp. each cumin and mustard seeds

Method:
1. Crush the seeds together coarsely with stone or pestle
2. Beat curds till smooth
3. Add all ingredients
4. Mix well and chill for an hour before serving
Making time: 15 minutes
Makes: 4 servings
Shelflife: Fresh

Crunchy Healthy Salad

Ingredients:
1 cucumber finely chopped
1 tomato finely chopped
1 onion finely chopped
1 carrot finely grated
1 small boiled potato finely chopped (optional)
1 slice raw mango finely chopped
1 tbsp. coriander leaves finely chopped
1 green chilli finely chopped
1/2 cup puffed wheat
1/4 cup puffed makhanas
1 tbsp. white vinegar
1/2 tsp. sugar powdered
1/4 lemon juice extracted
1/2 tsp. cumin seeds powdered
Salt to taste

Method:
1. Break makhanas to pieces, keep aside.
2. Mix all ingredients, except makhanas and wheat.
3. Chill till required.
4. Toss in makhana pieces and puffed wheat.
5. Serve immediately to keep the crunch intact.
Making time: 10 minutes
Makes: 2 servings
Shelflife: Best fresh and chilled

Zucchini Stir Fry

Ingredients:
3 zucchini, peeled sliced diagonally
1 green chilli finely chopped
1 flake garlic finely crushed
1/2" piece ginger grated
1 tbsp coriander leaves finely chopped
1 stalk curry leaves
2-3 pinches asafetida powder
2 pinches turmeric powder
1/2 tsp. wheat flour
1/4 tsp. each cumin & mustard seeds
Salt to taste

Method:
1. Heat a nonstick or heavy pan.
2. Add seeds, allow to splutter.
3. Add curry leaves, ginger, garlic, chillies, stir.
4. Add asafetida, turmeric, zucchini.
5. Stir fry till zucchini is well mixed.
6. Sprinkle a tsp. of water, cover and simmer till cooked.
7. Sprinkle very little water in between if required.
8. Add salt , wheat flour, stir, and cook further one minute, uncovered.
9. Transfer to serving dish, garnish with chopped coriander.
10. Serve hot with steamed rice, roti, or as desired.
Making time: 15 minutes
Makes: 1 serving
Shelflife: Best fresh

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