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Heart Fit Recipes

Heart Healthy Recipes

Spinach and Corn Soup

Spinach and Corn Soup

1 Bowl
145 kcal
5 gms
4 gms
23 gms

INGREDIENTS

  • Spinach leaves - 1 cup (chopped)
  • Sweet corn kernels - 2 tbsp
  • Onion - 1 small (chopped finely)
  • Garlic - 1 clove (grated)
  • Olive oil - ½ tsp
  • Water - 2 cups
  • Low fat milk - 1 tbsp
  • All purpose flour - 1 tsp
  • Salt and pepper - to taste (keep salt low)

DIRECTIONS

  1. Wash and boil the spinach leaves in ½ cup of water until soft. Drain any excess water.
  2. Blend the boiled spinach in a grinder to for a smooth paste.
  3. In a separate pan, boil the corn kernels till tender. Drain the excess water and set aside.
  4. Heat a non-stick pan, lightly spray with oil and sauté garlic and onion till golden.
  5. Blend in flour and roast for a minute.
  6. Add the pureed spinach, boiled corn and 2 cups of water; stir well.
  7. Add the seasonings and bring to boil.
  8. Then simmer on low heat for 5 minutes or until the water is thick/reduced to half. Keep stirring in between.
  9. Now add milk and cook for another 2 minutes.
  10. Serve hot.
Vegetable and Sprouts Soup

Vegetable and Sprouts Soup

1 Bowl
70 kcal
3 gms
3 gms
9 gms

INGREDIENTS

  • Mixed vegetables (carrots, french beans, peas and potato) - ½ cup chopped
  • Tomato puree - 1 tbsp
  • Sprouts - ½ cup
  • Garlic and ginger paste - 1 tsp
  • Coriander leaves (chopped) - 1 tsp
  • Oil - ½ tsp
  • Water - 2 cups
  • Salt and pepper to taste (keep salt low)

DIRECTIONS

  1. Heat a deep pan and spray with oil.
  2. Now saute ginger and garlic paste for 1 minute.
  3. Add tomato puree and sauté for another minute.
  4. Blend in the flour and add chopped mixed vegetables.
  5. Add water; bring to a boil; then simmer on medium heat until all vegetables are tender and cooked.
  6. Add coriander leaves and sprouts; stir and cook for another 2 minutes on low heat.
  7. Season with salt and pepper.
  8. Serve hot.
Egg Cups with Multigrain Toast

Egg Cups with Multigrain Toast

4 cups, 1 toast
190 kcal
12 gms
1 gms
32 gms

INGREDIENTS

  • Multigrain Bread slices - 1
  • Eggs - 2
  • Boiled corn - ¼ cup
  • Red Chili powder - a pinch
  • Capsicum, tomato, onion - ¼ cup (finely chopped )
  • Green chutney* - 1 tsp
  • Chaat masala - ½ tsp
  • Salt a pinch

DIRECTIONS

  1. Boil the eggs; remove the shell and cut them into half; also remove yolk and keep aside.
  2. Prepare the corn chaat by mixing boiled corn, vegetables, green chutney and seasonings.
  3. Fill the halved and hollowed egg whites with the corn chaat.
  4. Serve the prepared egg cups with toasted multigrain bread.
Broccoli and Bean Salad

Broccoli and Bean Salad

1 Bowl
65 kcal
5 gms
1 gms
10 gms

INGREDIENTS

  • French beans - 5-6 beans (25 g)
  • Broccoli - 1 cup (cut into medium sized florets)
  • Tomato - 1 small
  • Powdered sugar a pinch
  • Salt a pinch

MUSTARD DRESSING

  • Mustard sauce - ½ tsp
  • Salt and pepper - a pinch each
  • Curd - 1 tsp
  • Lemon juice - 1 tsp
  • Garlic - 1 clove crushed
  • Water as required

DIRECTIONS

  1. Mix all ingredients under the dressing section in a small bowl to prepare mustard dressing.
  2. String the beans and cut them into 1 inch long pieces.
  3. Cut tomato lengthwise into slices and remove the pulp.
  4. Boil 200ml water with a pinch of salt and sugar.
  5. Add broccoli to the boiling water and boil for 2 minutes.
  6. Add beans and boil till both vegetables are fork tender.
  7. Strain the vegetables and drain out all the water.
  8. Pat the vegetables dry on a cloth napkin and transfer them to a mixing bowl.
  9. Add the sliced tomato and mix all the ingredients.
  10. Now add the dressing to the above mixture
  11. Toss to mix well and serve cold.
Sprouts Tokri

Sprouts Tokri

2 Bowl
175 kcal
5 gms
6 gms
24 gms

INGREDIENTS

  • Brown bread - 2 slices
  • Olive oil - 1 tsp
  • Chili flakes, oregano - ¼ tsp each
  • Chaat masala and black pepper - a pinch each
  • Sprouts - 1 tbsp (steamed)
  • Pomegranate seeds - 2 tsp
  • Onions - 1 tsp (finely chopped)
  • Cucumber - 1 tsp (finely chopped)
  • Coriander leaves - 1 tsp (chopped)
  • Lemon juice - ½ tsp
  • Salt to taste

DIRECTIONS

  1. Keep the bread slices on a rolling board (chakla); with the help of a rolling pin (belan) apply pressure and roll out the slices thinly.
  2. Now cut the slices into a round shape using 3-4 inch diameter steel bowl. Keep aside.
  3. In a small bowl mix olive oil, chili flakes, oregano, chaat masala, and black pepper; apply this spread on the round slices with a butter knife.
  4. Take a muffin tray, place the round slices in the moulds to line them like a bowl; grill for 6-7 minutes or till evenly browned on the edges.
  5. Now mix sprouts, onions, cucumber, pomegranate, coriander leaves, lemon juice and salt in a bowl.
  6. Add the prepared mixture in the sprout cups and serve.
Water Melon and Cucumber Salad

Water Melon and Cucumber Salad

1 Soup Bowl
30 kcal
1 gm
NEG
6 gms

INGREDIENTS

  • Watermelon - 1 cup cubed seedless
  • Cucumber - 1 cup cubed
  • Green onion - 1 tbsp chopped
  • Minced fresh mint - 2 tbsp
  • Lemon juice - 1 tsp
  • Salt (low salt) and pepper to taste

DIRECTIONS

  1. In a large bowl combine watermelon, cucumber, green onion and minced mint leaves.
  2. Mix well to make a salad.
  3. Whisk lemon juice, salt and pepper in a bowl to prepare dressing.
  4. Pour the dressing over the salad and toss to coat.
  5. Serve immediately.
Green Oats Cutlets: Appetizer

Green Oats Cutlets: Appetizer

2-3 Cutlets
190 kcal
10 gms
4 gms
27 gms

INGREDIENTS

  • Oats - ¼ cup
  • Peas - 2 tbsp
  • Spinach - 2 cups chopped
  • Green chilli - ½ tsp (chopped)
  • Fresh coriander - 1 tsp (chopped)
  • Ginger - ¼ tsp (finely chopped)
  • Salt and black pepper to taste
  • Lemon juice - ½ tsp
  • Oil - ¼ tsp

DIRECTIONS

  1. Wash and boil spinach and peas separately in 1 cup water until soft; drain the excess water; set aside to cool.
  2. Roast the oats in a non-stick pan on medium flame till they turn golden.
  3. Now put the boiled vegetables, oats and all the other ingredients in a grinder to make rough paste.
  4. Roll the paste to make balls; then flatten balls with hands to make cutlets.
  5. Bake these in an oven at 375° F for 10 minutes (turning in between), till both sides are golden brown (an air fryer can also be used for the same).
  6. Serve hot with green chutney.
Chicken and Asparagus: Main course

Chicken and Asparagus: Main course

1 Bowl
299 kcal
38 gms
7 gms
21 gms

INGREDIENTS

  • Chicken breast - 100 g (skinless and boneless - chopped)
  • Roasted Cumin and Fennel Powder - 2 tsp
  • Salt and pepper to taste
  • Oil - ½ tsp
  • Onion - 1 small (chopped)
  • Garlic cloves - 3 (minced)
  • Chili pepper - 1 small (minced)
  • Fresh ginger - 1 tsp (minced)
  • Asparagus - 150 g (woody ends trimmed, cut into 1-inch pieces)
  • Light coconut milk - ½ tsp
  • Chopped fresh cilantro - ½ cup

DIRECTIONS

  1. Toss chicken with cumin-fennel spice mixture and salt in a bowl.
  2. Lightly grease a nonstick skillet with oil, add the chicken and cook, stirring frequently, until browned, then remove in a plate.
  3. In the same utensil roast onion, garlic, chili and ginger; cook, stirring, until softened.
  4. Add asparagus, sprinkle with the remaining spice mixture and cook, stirring for 2 minutes, now add coconut milk and mix well.
  5. Return the chicken and any accumulated juice to the pan and cook until the chicken is just cooked through and the asparagus is tender-crisp.
  6. Serve sprinkled with cilantro.