A Heart(y) Plate

Heart health is not about eliminating fat completely but choosing the right types of fat and maintaining a balanced plate. Make vegetables, fruits, whole grains, dals, beans, nuts and seeds regular parts of the diet, along with adequate protein. Foods high in fibre and unsaturated fats can help improve cholesterol levels and support healthy blood vessels, while saturated fats, trans fats, excess sugar and salt should be limited.

Food For Thought

Dr Bipeenchandra Bhamre, Consultant Cardiac Surgeon at Sir H. N. Reliance Foundation Hospital and Research Centre, Mumbai, explains, “Traditional Indian foods can form an excellent foundation for cardiovascular health. Millets and other whole grains provide fibre, dals provide plant-based protein, while nuts and seeds offer beneficial unsaturated fats. Vegetables and spices add important antioxidants and plant compounds. Traditional cooking oils such as mustard, groundnut or sesame oil can be used in moderation; the bigger concern is usually how much oil is used and whether foods are repeatedly fried, rather than avoiding one particular kind of oil altogether.”

Make A Wise Choice

Beyond simply “eating less fat", what does a genuinely heart-healthy plate not about eliminating fats entirely? Instead, it requires the selection of appropriate fats and various types of food. “The plate may be half covered by fruits and vegetables, while whole grains and protein choices like pulses, beans, fish and low-fat meat make up for the remaining space. Good fats can come from certain nuts, oils, and seeds as well as in moderate quantities. Processed foods need to be replaced with foods rich in fibre, including oats and whole grains. While all of this is happening, there needs to be an attempt to reduce fried foods, added sugars, high-salt foods and other sorts of processed foods. Simple cooking methods such as steaming, grilling and frying may make food healthier, too,” says Siddharth Parab, Executive Chef, Haldiram’s USA.

Noteworthy Bites

Patients focus on fat while overlooking salt, sugar and ultra-processed foods. Packaged cereals, flavoured yoghurts, biscuits, namkeens, sauces, instant foods and even some so-called health bars can contain considerable amounts of added sugar or sodium. “Regularly eating these foods can contribute to high blood pressure, weight gain, diabetes and abnormal cholesterol, which are all important cardiovascular risk factors. Heart health should ideally begin long before a person develops heart disease, because many cardiovascular risk factors build up silently over decades. Simple habits such as reducing salt and sugary drinks, eating more vegetables and whole grains, choosing unsalted nuts, limiting fried and packaged foods and controlling portions can have a long-term impact. These small changes, when followed consistently, are far more valuable than short-term restrictive diets,” says Bhamre.

Heart-Friendly Food

• Millets provide fibre and nutrients that can support a balanced, heart-conscious eating pattern.

• Vegetables add fibre, vitamins, minerals and antioxidant-rich plant compounds.

• Nuts provide unsaturated fats, plant protein and minerals.

• Using a modest amount of oil and keeping salt low helps avoid excess saturated fat and sodium.

Bombay Lunch Home Curry & Banana Leaf Coconut Rice

(Courtesy of Chetan Bolar, Executive Chef, Bombay Brasserie)

For the Bombay Lunch Home Curry

• Mixed vegetables (carrot, French beans, potato, cauliflower) 200 grams

• Onion, finely chopped, 50 g

• Tomato, chopped 50 g

• Ginger-garlic paste 10 g

• East Indian bottle masala 12 g

• Turmeric powder 2 g

• Coconut milk 120 ml

• Vegetable stock/water 100 ml

• Oil 15 ml

• Fresh coriander, chopped 10 g

• Salt 5 g

For the Banana Leaf Coconut Rice

• Basmati rice (raw) 120 g

• Thick coconut milk 120 ml

• Water 120 ml

• Curry leaves: 8-10 leaves

• Mustard seeds 2 g

• Coconut oil 8 ml

• Fresh grated coconut 20 g

• Banana leaf 1 sheet

• Salt 3 g

Method

For Bombay Lunch Home Curry

1. Heat oil and sauté onions until lightly golden.

Add ginger-garlic paste and tomatoes and cook until soft.

2. Stir in bottle masala and turmeric, then add the mixed vegetables. Sauté for 2–3 minutes.

3. Pour in vegetable stock and cook until the vegetables are tender. Add coconut milk, season with salt and simmer gently for 3–4 minutes. Finish with chopped coriander.

For the Banana Leaf Coconut Rice

1. Temper mustard seeds and curry leaves in coconut oil.

2. Add washed rice, coconut milk, water and salt. Cook until the rice is done.

3. Lightly wilt the banana leaf over a flame, wrap the rice inside, and steam for 3–4 minutes before serving to infuse the aroma.

Crispy Millet & Corn Monsoon Chaat Cups

(Courtesy: Sachin Subbaiah, Executive Chef, Royal Orchid Resort)

• Foxtail millet (cooked) 150 g

• Sweet corn kernels 100 g

• Boiled chickpeas 80 g

• Finely chopped onion 40 g

• Tomato (deseeded) 40 g

• Cucumber 40 g

• Pomegranate pearls 40 g

• Coriander leaves: 15 g

• Mint leaves 10 g

• Roasted peanuts 30 g

• Roasted cumin powder 5 g

• Chaat masala 4 g

• Lemon juice 20 ml

• Extra virgin olive oil 10 ml

• Salt 3 g

• Black pepper 2 g

• Baked multigrain tortilla cups 8 Nos

Method

1. Cook foxtail millet until fluffy and cool completely.

2. Mix millet, corn, chickpeas, onions, tomatoes and cucumber.

3. Add roasted peanuts and pomegranate.

4. Season with cumin powder, chaat masala, salt and pepper.

5. Add lemon juice and olive oil.

6. Toss gently.

7. Fill baked tortilla cups just before serving.

8. Garnish with coriander and mint leaves.

9. Serve immediately.

Bajra Sal

(Courtesy: Siddharth Parab, Executive Chef, Haldiram’s USA)

• 1 cup pearl millet (bajra), washed 

• 2 cups water

• 1 tbsp olive oil or cold-pressed sesame oil

• 1 tsp mustard seeds

• 1 tsp cumin seeds

• 1 cup mixed vegetables, finely chopped (cucumber, bell peppers, carrot and cherry tomatoes)

• ¼ cup roasted peanuts or almonds, chopped

• 2 tbsp fresh pomegranate seeds

• 2 tbsp fresh coriander, chopped

• 1 tbsp lemon juice

• ½ tsp crushed black pepper

• Salt, used sparingly

Method

1. Rinse the pearl millet well. Cook it in 2 cups of water until soft and fluffy, about 15–20 minutes. Allow it to cool.

2. Heat the oil in a pan. Add mustard seeds and cumin seeds and allow them to splutter.

3. Add the chopped vegetables and sauté for 2–3 minutes, keeping them slightly crisp.

4. In a large bowl, combine the cooked millet, sautéed vegetables, peanuts or almonds, pomegranate seeds and coriander.

5. Add lemon juice, black pepper and a small amount of salt. Toss well.

6. Serve fresh and enjoy.

Good fats can come from certain nuts, oils, and seeds as well as in moderate quantities.”

Siddharth Parab, Exec. Chef, Haldiram’s USA

Creamy Millet and Vegetable Risotto

(Courtesy Shivani Sharma, Chefpreneur & Founder of Gourmestan & Maison Gourmestan)

• 1 cup of foxtail millet, washed and soaked for 20 minutes

• 1 tbsp ghee or extra virgin olive oil

• 1 tsp cumin seeds

• 1 small onion, finely chopped

• 2 cloves garlic, minced (optional)

• 1 tsp grated ginger

• 1 cup seasonal vegetables (mushroom, carrots, peas, zucchini, spinach, or pumpkin)

• 3–4 cups warm vegetable

stock or water

• ½ cup coconut milk (optional, for extra creaminess)

• Salt and black pepper to taste

• 2 tbsp roasted pumpkin seeds

or sunflower seeds

• Fresh coriander, basil or mint

• 1 tsp lemon juice

• A drizzle of olive oil or ghee

Method

1. Wash and soak the millet for 20 minutes. Drain and lightly toast in a dry pan to enhance its nutty flavour.

2. Heat ghee or olive oil in a pan. Add cumin seeds, onion, ginger and garlic, and sauté until fragrant. Add vegetables and cook lightly.

3. Add millet and gradually add warm stock, stirring occasionally. Cook slowly until the millet becomes soft and creamy. Stir in the coconut milk.

4. Season with salt, pepper, and lemon juice. Top with fresh herbs and roasted seeds. Serve.

(Optional: Add grilled paneer or tofu for more protein.)

Traditional Indian foods can form an excellent foundation for cardiovascular health.”

Dr. Bipeenchandra Bhamre, Consultant Cardiac Surgeon