Hypertension or high B.P. needs a careful dietary regimen. Here are few recipes which are useful for the hypersensitive peoples.
Recipes for high B.P.
Parval Delight
Ingredients : Parval 250 gms (cut into 8 pieces length -wise). Oil-1 tsp., Jeera seeds 1/2 tsp., Red chilli powder 1/2 tsp., Salt
1/2 tsp., Dhania Patta 50 gms. Amchoor powder 1 tea spoon or lime juice from 1 medium sized fruit.
Method : Add the oil + 25 ml. of water in the non stick pan and all the requirements and toss the contents making sure everything has thoroughly mixed with the parval. Place the lid and cook in low sim flame stirring the contents every 5 minutes till 15 minutes, when the parval has been cooked and no moisture is left in the pan. Garnish with Dhania patta and serve.
Mixed Vegetable Korma
Ingredients :
Cauliflower 200 gms.
Pea seeds 100 gms.
Carrot discs (rounds) 100 gms.
Cabbage chopped
into circles 200 gms.
Beet grated 100 gms. (made from skimmed milk).
Coriander leaves 5-6
Onions 200 gms.
Garlic 2 pods
Ginger a small piece
Grind them together, (onions, garlic and ginger).
Tomatoes 200 gms or 100 gms.
Oil 1 tsp.
Haldi or turmeric ½ tsp.
Green chilies 3 long little quantity as per preference chopped
into small pieces.
Coriander leaves chopped to be added last.
Salt ½ tsp. full.
Cardimoms 2
cloves 5
Dalchini few small pieces to be ground together
and added just before removing from
the flame.
Posta seeds 2 tsp. to be ground into a paste
and added in the beginning.
Method : In a non stick pan, add 1 tsp. of oil and 100 ml. of water thoroughly. Shake so that the oil + water form an amalgam. Then add all the masala, shake again and add the cut vegetables except tomatoes or tomato purie. Shake well and cover the lid, heat in low sim flame for 10-15 minutes, when the vegetables have been semi cooked add the purie or chopped tomatoes and again cover and heat for 5 minutes.
At last add the cut coriander leaves + garam masala, toss the contents and it is ready to be served.
Jack Fruit (Kathal)
Ingredients :
Kathal 250 gms (peal and cut into small pieces after applying oil on the knife)
Onions 200 gms.
Adrakh (Ginger) a small piece (Grounded)
Garlic 2 pods
Saunf seeds 50 gms roast and grind
Haldi powder ½ tsp.
Red chilli powder ½ tsp.
Salt 1 tsp.
Coriander leaves few
Tomatoes 200 gms cut into pieces
Garam masala 1 tsp.
Oil 1 tsp.
Method : Steam the small cut pieces of Kathal till ½ cooked and place the pieces aside in a non stick pan. Add 1 tea spoon full oil + 200 ml water shake well to mix the two, Then add the garam masala + pieces of Kathal and shake well and heat in low flame (sim) for 15 minutes. Then add the chopped tomatoes or purie + coriander leaves + garam masala and heat for 5 minutes. By now the pieces Kathal will be soft and ready to be served.
Karela Curry
Ingredients :
Karela (bitter gourd) 200 gms.
Tamarind 50 gms soaked in Water
Saunf seeds 50 gms roast and grind
Haldi Turmeric ½ tsp.
Red chilli powder 1 tsp.
Salt 1 tsp.
Green Dhania a few chopped
Sugar or any Jam 2 tbsp.
Method : Steam the scraped cut pieces of Karela till 75% cooked. Wash in water and leave to strain the water off. Take a non stick pans add 1 tea spoon oil + 100 ml water + tamarind paste + salt + saunf + haldi + chill powder and mix the mixture with the steamed pieces of Karela and cover the lid and cook for 10 minutes with the lid on, in low flame. Then remove the lid and add the sugar crystals or Jam of Pineapple and again heat for 5 minutes. Then add the dhania patti and serve hot.
Khatta-Mitha Egg Plant Curry
(Baingan Long)
Ingredients :
Egg plants long cut into 2 pieces each with a
slit length wise – 4 pieces
Saunf 50 gms. roasted and grounded
Haldi Turmeric ½ tsp. full
Salt 1 tea spoon full
Mirch Chilli powder 1 tea spoon
Dhania patti Few
Onion 200 gms.
Adrakh Ginger 25 gms.
Garlic 2 pods grind the masala
Tamarind 100 gms. soak and make a paste
Sugar or Jam (Pine apple or mango) 2 tbsp. Steam the egg plants till cooked and leave aside.
Method : In the non stick pan add all the masala in 1 tea spoon of oil + 100 gms. of water for 10 minutes in low flame (sim) after covering the lid. Then remove the lid and slowly slip the steamed egg plant pieces in the pan so that they may not break into a lump, cover the lid and heat for 5-7 minutes again so that the masala gravy penetrates in the pieces. Add the coriander leaves and the dish is ready to be served.
Nav Ratan Kari of Besan
Ingredients :
Yoghurt 250 gms. (of skimmed milk)
Besan / black gram flour 100 gms.
Carrots 50 gms. (cut into diagonal discs radish cut length wise).
French beans 50 gms. (cut into small pieces)
Shalgum Turnip 50 gms. (cut into small pieces)
Parval 25 gms. (cut into long pieces)
Onions circularly cut
Coriander leaves a few chopped
Methi seeds ½ tsp.
Magrela seeds ½ tsp.
Jeera seeds ½ tsp.
Hing (Asafoetida) a little
Red Chilli Powder 1 tsp.
Mustard Seeds ½ tsp.
Tip : For the success Yoghurt must be a little “Khatta” (about 2-3 days old)—churn it properly and mix the 100 gms gram powder (besan) into it thoroughly. Add salt, haldi and red chilli powder and keep aside, at the end add 500 ml water to it.
Method : In a ‘Karahi’ roast the above-mentioned ingredients dry, add 1 tea spoon of oil to it—heat it and then add the yoghurt mixture to it and boil.
On the other side steam all the cut vegetable till they turn semi-soft and transfer the steamed vegetables into the boiling mixture of Yoghurt gram powder slowly so that the vegetable pieces do not break.
Let the mixture boil twice and add the coriander leaves and remove from flame. The curry is ready.
Mushroom-Tomato Curry
Ingredients :
Mushroom buttons 250 gms.
Tomatoes 500 gms. / 2 cups of purie
Onion 200 gms.
Ginger 25 gms.
Salt 1 tsp.
Turmeric ½ tsp.
Red chilli powder ½ tsp.
Curry patta or
2 bay leaves
Oil 1 tea spoon
Garam masala 1 tea Spoon
Kismish or resins 50 gms.
Cut the mushroom into small pieces and place aside.
Method : In a non stick pan, place roasted seeds of Methi, Jeera and mustard seeds + 1 tsp. oil + bay leaves or curry patta + Salt + Turmeric + red chilli powder + Tomatoes or purie, cover the lid and cook for 10 minutes. Then open the lid and transfer the cut pieces of mushroom + garam masala and cook for 5 minutes. A few pieces of resins or even grapes may be added just before removing from fire.
Nawabi Phoolgobhi (Cauli Flower) Curry
Ingredients :
Yoghurt 100 gms. (from skimmed milk)
Phoolgobhi (Cauliflower) 250 gms
Tomatoes 200 gms. or 1 cup purie
Onions 200 gms.
Adrakh (Ginger) 25 gms
Grinded Garlic 2 pods.
Salt 1 tea spoon
Haldi (Turmeric) 1 tsp.
Red chilli powder ½ tsp.
Hing (Asafoetida) a little
Kaju and Kismis 50 gms. each
Grinded into paste.
Coriander leaves a few
Curry patta / bay leaves 2
Garam masala powder ½ tsp.
Oil 1 tsp.
Method : In a non stick pan place 1 tsp. of oil + 100 ml. water and add all the masala. Then add the cut pieces of cauliflower (after washing it thoroughly) into it and toss the contents till every thing mixes well. Place the lid and heat for 10 minutes in sim low flame. Then add the tomato chopped pieces or purie Again heat for 7 minutes in low flame. By now the gobhi will be soft and cooked. Then add the garam masala and remove from flame. Add the coriander leaves and serve hot.
Boiled peas can also be added to the above dish.
Germinated Seeds Dal
Ingredients :
Any whole grains can be kept moist and germinated
The germinated seeds 200 gms.
Onions chopped 100 gms.
Garlic 2 pods
Tomatoes 100 gms
Ginger 10 gms.
Salt 1 tsp.
Turmeric ½ tsp.
Garam masala ½ tsp.
Vegetable oil 1 tsp.
Red chilli powder or chopped green chillies little.
Roasted seeds of fenugreek (methi) Cumin (Jeera) – ½ tsp. each
Method : Place the above mentioned ingredients in a non stick pan in 1 tsp. oil + 50 ml. water and heat in sim or low flame for 10 minutes. ‘Then add the chopped tomatoes and heat for 5 minutes. Add the garam masala and serve hot.
Fruits like plantain, orange slices, apple discs or papaya can lend flavour or taste to it.
Diet Cure for Hypertension
Rest and relaxation are of utmost importance during the period of specific diet. The regulated diet period for hypertension can be from five to fifteen days. It is better to start with five days initially. During this period absolute normally is usually attained, after which just by avoiding certain items from diet and with mild exercises and relaxation one can lead a normal life.
Calcium and potassium are the two essential nutrients necessary to expel excess sodium, which is harmful in hypertension. Dairy products are rich in calcium in its natural form. Fruits and vegetables contain a good quantity of potassium.
The following diet schedule should be adhered to for seven days :
5:30 a.m. : Juice of one lemon and two tea spoon honey, added to a glass of water extracted from wheat soaked previous morning.
6:30 a.m. : Juice extracted from 2 big onions and 2-3 cloves of garlic.
9:30 a.m. : Juice of seasonal vegetables, such as cucumber, carrots, tomatoes and lauki. In which juice of six amla and ginger should be added. (juice can be extracted from any one or all the above vegetables).
11:00 a.m : two rotis made of old wheat, one bowl boiled vegetables with very little salt, if you find salt less food unpalatable. One-bowl sprouted pulses, one bowl curd.
12:30 p.m. : One big glass of butter milk (salt-free).
2:30 p.m : Seasonal fruits, such as orange, water melon and other juicy fruits .
4:30 p.m. : One glass of vegetable juice made out of seasonal vegetables.
7.30 p.m : Seasonal fruit, such as pears, chikoo, jamun, raspberry, melons, sweet lime apples, guavas, pineapple, etc. After the initial seven days more items can be included.
Are you reluctant to avoid salt due to the fear of becoming weak? Do not lose heart. Even if there is no control in the salt intake, the incidence of hypertension is low in persons who consume potassium in the form of fresh vegetable and fruits. But be wise and at least reduce its intake considerable and gradually stop it altogether.
To lower the blood pressure, one more valuable substance is garlic. Garlic has the quality of relaxing the spasm of the blood vessels. It also eases the shortness of breath and gas formation in the digestive tract. It slows down the pulse and normalises the rhythm of heart. Two cloves of garlic per day help maintain normal blood pressure.
Low calorie slimming recipes
Chilled cucumber Soup
Ingredients : 500 ml curd ; 100 ml cucumber juice ; 100 gms cucumber ground to pulp; 2 cloves garlic (crushed); 1 tbsp paste of coriander and mint, salt and pepper to taste, pinch of black rock salt (kaala namak).
Method : Blend the curd in a liquidiser. Mix in the remaining ingredients. Blend again. Serve chilled, garnished with mint leaves.
Minty Apple Soda
Ingredients : 150 ml fresh apple juice; 1 tbsp mint juice (15 ml) ; 2 tbsp grape juice (30 ml.); 150 ml chilled soda, crushed ice.
Method : Mix together the grape, mint and apple juices and put in a tall glass. Add crushed ice and pour soda on top, lightly mix and serve immediately.
Kaala Channa Salad
Ingredients : 150 gms black channa soaked overnight, and preferably sprouted, 10 gms (1 large) capsicum cut very fine, 50 gms of onion finely chopped, 2 green chillies finely sliced, 50 gms tomato finely chopped, 1/2 cup, finely cut green coriander, 100 gms cucumber finely cut, 1 tsp. black rock salt (kaala namak), plain salt to taste 1/2 tsp. freshly ground black pepper, 1 tbsp lemon juice.
Method : Boil the soaked or sprouted channa, with 1 tsp. salt till tender. Drain and set aside to cook. Mix in the chopped onions, cucumber, tomato, chillies, coriander and lemon juice. Mix together the chaat masala, kala namak, plain salt, and black pepper. Sprinkle over the salad and toss well. Serve garnished with onion and tomato slices.
Chilly-Garlic Chutney
Ingredients : 1 cup coriander leaves roughly chopped; 4 green chillies; 4 flakes of garlic; 1 tsp. lemon juice; 2 tbsp curd; salt to taste; 1/2 cup tender green leaves of spring onion.
Method : Clean, chop and grind all the ingredients to a fine paste. You can store it in the fridge for 4-5 days.
Baked Papris
Ingredients : 100 gms whole wheat flour (atta); 2 (30 gms.) tbsp semolina (suji); 1 tbsp oil; 1/2 tbsp ajwayan seeds ; 1 tsp curd; warm water to knead the dough.
Method : Mix together wheat flour, semolina, salt and ajwain. Rub in the oil and curd with your finger tips. Knead into a stiff dough using a little warm water. Set the dough aside for 30 minutes covered with a damp clot. Make small balls from the dough and roll out as thinly as possible. Cut our round papris with a cutter or with the lid of a bottle at least 2″ in diameter.
Crispy Canapies
Ingredients : 4 slices bread; 2 tbsp green chutney; 1 tbsp tomato ketchup; 1 tbsp grated carrot; 1/2 tsp chilli garlic spread.
Method : Trim and cut each bread slice in to 4 square pieces. Mix together the tomato ketchup, grated carrot and chilli garlic paste in a bowl. Spread green chutney over half the pieces and red ketchup mixture on the remaining pieces.
Grill in a pre-heated oven or grill till crisp (5-7 min.) Serve immediately with drinks or soup.
Tomato Orange Drink
Ingredients : 4 medium tomatoes (200 gms.); 2 orange peeled and deseeded; 2-3 Tulsi or mint leaves. 1/2″ piece of ginger and a pinch of salt.
Method : Wash and cut tomatoes into quarters; clean and deseed the orange, wash the Tulsi/mint leaves. Peel and wash ginger. Extract juice of all the ingredients together, through a juicer. Add a pinch of salt and serve immediately in a tall grass, garnished with a small spring of Tulsi and a wedge of orange or tomato.
Note : tbsp : Table Spoonful
tsp : Tea Spoonfull
