High Blood Pressure Cook Book

www.tarladalal.com INTRODUCTION see more and more instances of young people suffering from high blood pressure (B.P) these Idays. With all the stress of modern life, high B.P seems to set in at an early age, and should be a matter of grave concern. Excess sodium and salt intake is one of the main reasons for high B.P. Salt is an important ingredient, the lack of which can make a dish quite unpalatable. Using less or no salt in recipes may sound difficult, but you will be surprised to know that it is not. In our "High Blood Pressure Cookbook", we have measured and used the minimum amount of salt required to make a dish appetising, however you can increase or decrease the salt according to the daily sodium limit prescribed for you. Also included is a comprehensive section on high blood pressure, the effect of excess salt, the role of sodium, and a list of foods allowed and avoided. Ranging from breakfast options, and soups and salads to rotis, subzis and desserts, additional bonus is the section on healthy, low-salt chutneys and pickles. While the recipes in this book are targeted at severe hypertensives, they will also help people experiencing the early stage of hypertension to prevent it from aggravating any further. So, resist the temptation to add extra salt to your food and keep your blood pressure down! Regards, CONTENTS What is High Blood Pressure SOUPS (hypertension)?....................................... 8 Nutritious Pumpkin Soup .................. 28 Causes and Types................................... 8 Green Peas Soup................................... 30 Signs and Symptoms ........................... 10 One Meal Soup ..................................... 31 Diagnosis ................................................10 SALADS Handling / Managing High Blood Broccoli, Bean Sprouts and Green Pressure.................................................. 12 Peas Salad ............................................. 33 Food Guide ........................................... 16 Nutri Salad ............................................ 35 Creamy Green Salad ...........................38 BREAKFAST Stuffed Buckwheat Pancakes ..............18 ROTIS Seviyan Upma....................................... 21 Garlic Rotis............................................ 39 Poha Handwa ....................................... 23 Colocasia Rotis ..................................... 41 Cabbage and Dal Parathas.................. 25 Nutritious Radish Rotis....................... 43 Rice-N-Carrot Appas ........................... 45 SUBZIS AND DALS DESSERTS/ SWEETS Chana Paneer ........................................ 47 Sweet Potato Halwa............................. 82 Dahi Bhindi .......................................... 49 Stuffed Apples in Saffron Sauce ........ 84 Cabbage Paneer Koftas in Makhani Date Pancakes ...................................... 87 Gravy...................................................... 51 Low Fat Chocolate Fondue with Mili-Juli Subzi ...................................... 54 Fruits .................................................... 89 Mooli Moong Dal ................................ 57 Khatti Mithi Dal with Vegetables ...... 59 ACCOMPANIMENTS Sprouts Kadhi ....................................... 62 Raw Mango and Onion Chutney....... 91 Stuffed Chillies ..................................... 92 RICE Fresh Green Garlic Pickle.................... 94 Nourishing Khichdi ............................. 64 Carrot Relish ......................................... 96 White Gravy Biryani ........................... 67 Radish Relish......................................... 97 Soya Pulao ............................................. 70 BASIC RECIPES INTERNATIONAL Low Fat Milk ........................................ 98 Mushroom Brown Rice........................ 73 Low Fat Curds ...................................... 99 Baked Vegetables in Cottage Low Fat Paneer ................................... 100 Cheese Sauce ........................................ 77 Cooked Rice ........................................ 102 Quick And Easy Stir-fry ..................... 80 Colocasia Rotis LOW IN : Calories & Fat Unlike most leafy vegetables colocasia does not have a high sodium content. Each colocasia roti provides less than 100 mg of sodium. Preparation time: 10 minutes. Cooking time: 15 minutes. Makes 6 rotis. ½ cup finely chopped colocasia (arbi) leaves ¼ cup whole wheat flour (gehun ka atta) ¼ cup ragi / nachni (red millet) flour ¼ cup finely grated onions ½ tsp cumin seeds (jeera) 2 tsp coriander-cumin seed (dhania-jeera) powder ½ tsp red chilli powder 2 pinches turmeric powder (haldi) 1 tsp oil ¼ tsp salt Other ingredients Whole wheat flour (gehun ka atta) for rolling 1½ tsp oil for cooking 1. Heat the oil in a non-stick pan and add the cumin seeds. 2. When the seeds crackle, add the onions and sauté for a while. 3. Add the colocasia leaves and sauté for another minute. 4. Add the coriander-cumin seed powder, chilli powder, turmeric powder and salt and mix well. Sprinkle little water to avoid the masala from burning. 5. Remove from the flame and cool completely. 6. Add all the remaining ingredients to this mixture and make a stiff dough by adding enough water. 7. Divide into 6 equal portions and roll out each portion into a circle of 125 mm. (5") diameter with the help of a little flour. 8. Cook each roti on a non-stick pan using a little oil until both sides are golden brown. 9. Repeat with the remaining dough to make 5 more rotis. Serve hot. Nutritive values per roti Energy Protein Carbohydrates Fat Sodium 46 cal 1.2 gm 7.8 gm 1.1 gm 99.1 mg Colocasia Rotis Sprouts Kadhi HIGH IN : Protein, Fibre & Folic acid Kadhi gets an extra shot of nutrition with the addition of sprouts! For a truly memorable meal, serve hot with Nourishing Khichdi, page 64. Preparation time: 15 minutes. Cooking time: 15 minutes. Serves 4. 1 cup mixed sprouts (moong, chana, matki etc.) ½ tsp cumin seeds (jeera) ¼ tsp mustard seeds (rai / sarson) 2 bayleaves (tejpatta) 2 whole red chillies, broken into pieces 1/8 tsp asafoetida (hing) 1 tsp ginger-green chilli paste ½ tsp red chilli powder ¼ tsp turmeric powder (haldi) 2 cups low fat curds (dahi), page 99 4 tsp besan (Bengal gram flour) 2 tsp oil ¼ tsp salt 1. Heat the oil in a pressure cooker and add the cumin seeds, mustard seeds, bayleaves, red chillies and asafoetida and sauté for while. 2. When the seeds crackle, add the sprouts, ginger-green chilli paste, chilli powder, turmeric powder and 2 cups of water. 3. Pressure cook for 1 to 2 whistles or till the sprouts are cooked. 4. Meanwhile, whisk the curds and besan together. 5. Add this mixture along with ½ cup of water to the cooked sprouts and bring to a boil while stirring continuously. 6. Simmer for 4 to 5 minutes and serve hot. Nutritive values per serving Energy Protein Carbohydrates Fat Sodium Fibre Folic Acid 99 cal 5.4 gm 12.5 gm 3.1 gm 150.3 mg 0.5 gm 10.9 mcg Sprouts Kadhi Mili-Juli Subzi High blood pressure or hypertension is more and more prevalent these days, especially among younger people. One of the reasons for this is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. The recipes in this book have been designed to use minimum salt yet retaining its taste and flavour. Comprising of breakfast, soups, salads, rotis, subzis, dals, rice, international, desserts and accompaniments, the recipes use low-sodium ingredients, limited amount of oil and are devoid of high-sodium processed foods. Tuck the salt out of sight, and start reducing your sodium intake. Eat healthy to keep your blood pressure in check. “Padma Shri” awardee, Mrs Tarla Dalal is India's best selling author in any field, with over 3.5 million cookbooks sold to date. She is the first to launch a bi-monthly food magazine, ‘Cooking & More’, which is the best selling cookery magazine in India, under her own name..

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