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Recipes to make your Heart Happy

Jan'19
Smoothie bowl with fresh fruits, nuts, seeds and vegetables.

Who says you have to give up everything tasty when you have a heart problem.You just need to tweak your regular foods to get the best out of them. Here are some easy delicious recipes for you:

BANANA-ORANGE SMOOTHIE

Preparation Time: 5 min
Cooking Time: 0 min

Ingredients (Serves 2)

  • 1 medium-sized orange, separated
  • 1/4 medium-sized papaya, cubed
  • 1 banana, sliced thickly
  • Crushed ice

Method

  1. Blend all the ingredients in a mixer or smoothie maker (using a little water, if required) till smooth.
  2. Strain the juice into glasses over crushed ice. Serve immediately.

APPLE CRUMBLE

Preparation Time: 5 min
Cooking Time: 20 min

Ingredients (Serves 4)

  • 2 cups sliced apples, with skin
  • ½ cup water
  • 1 tbsp sugar
  • ½ tsp lemon juice
  • 2 cinnamon sticks
  • 2 tbsp quick cooking rolled oats
  • 1 tbsp wheat bran
  • 1 tbsp almonds, chopped
  • 1 tbsp walnuts, chopped
  • 1 tbsp raisins
  • ¼ tsp cinnamon powder
  • ¼ tsp vanilla essence
  • 1 tsp oil

Method

  1. Cook the apple in a saucepan with water, sugar, lemon juice and cinnamon sticks, until the apple, becomes soft and mushy. Keep aside.
  2. For the muesli, lightly roast the oats, wheat bran, almonds and walnuts in a non-stick pan over a slow flame for 5 to 7 minutes. Let it cool completely. Then add the raisins, cinnamon powder and vanilla essence to it and mix well. Crush the mixture lightly and keep aside.
  3. Transfer the cooked apples to a lightly greased baking tray. Sprinkle the crushed muesli on the top.
  4. Bake in a pre-heated oven at 180°C (360°F) for 5 minutes or till the topping is golden brown. Serve immediately.

VEGETABLE WRAP

Preparation Time: 10 min
Cooking Time: 20 min

Ingredients (Serves 4)

  • ¾ cup whole wheat flour
  • 2 tsp oil
  • ¼ cup onions, sliced
  • ¼ cup spring onions, sliced
  • 2 cinnamon sticks
  • ¼ cup baby corn, sliced
  • ¼ cup mushrooms, sliced
  • ¼ cup beans, sliced
  • ¼ cup capsicum, sliced
  • 1 tbsp Schezwan sauce
  • Salt to taste

Method

  1. Knead the flour with water and salt in a bowl into a soft dough. Keep it aside for 20 minutes and knead again using ¼ tsp of oil till it is smooth and elastic. Divide it into 4 equal portions and roll out each portion of the dough into thin circles. Heat a wok/ kadhai upside down on a high flame and when hot, place the roti gently over it. Cook it till small blisters appear on the surface. Turn it over and cook for a few more seconds till done.
  2. Heat 1 tsp of oil in a wok or a non-stick pan. Add the onions and sauté on a high flame for a minute. Add the rest of the sliced vegetables and sauté on a high flame for another 2 minutes. Add the Schezwan sauce and salt and mix well. Sauté on high flame stirring constantly. Remove from flame and divide the mixture into 4 equal portions and keep aside to cool for 5 minutes.
  3. Place a roti on a flat on a dry surface. Spoon the mixture in the center, fold 2 opposite corners of the roti over the filling, overlapping them slightly. Now fold the remaining sides to seal the envelope.
  4. Heat a non-stick tava and cook the envelopes using a little bit of oil, until they are golden brown on both sides. Serve immediately.

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