Recipes to Prevent and Control Hypertension – Cucumber Jaljeera & Banana Choco Milk Shake

Recipes to Prevent and Control Hypertension - Cucumber Jaljeera & Banana Choco Milk Shake

Recipes to Prevent and Control Hypertension – Cucumber Jaljeera & Banana Choco Milk Shake

Cucumber Jaljeera Cooking Recipe

Serves: 4
Preparation time: 15 mins
Cooking time: 5 mins
Beverage

Ingredients

  • Lemon juice: 2 tbsp
  • Coriander leaves: 30 g
  • Green chili: 1
  • Dried mango powder: ½ tsp
  • Black salt: To taste
  • Cloves: 4
  • Water: 1 L
  • Mint leaves: 50 g
  • Ginger: 1½ inches
  • Cumin seeds: 1 tsp
  • Asafoetida: ½ tsp
  • Black pepper: 10
  • Cucumber pieces: 4 tbsp

Recipes to Prevent and Control Hypertension - Cucumber Jaljeera & Banana Choco Milk Shake

Cooking Method

  1. Dry roast cumin seeds, cloves, and black pepper till cumin seeds turn reddish-brown. Cool and grind them.
  2. Finely chop the cucumber. Keep aside for later.
  3. Take all the ingredients in the blender jar except the cucumber. Add about 50 ml -100 ml of water and grind to make a super-fine paste.
  4. Take the green paste in ajar and add more water to make 1 L. Add cucumber pieces. Refrigerate it for 2 hours. Serve chilled.

Summer Fruit Punch Cooking Recipe

Serves 4
Preparation time: 15 mins
Beverage

Ingredients

  • Musk melon: 500 g
  • Orange: 200 g
  • Honey: 1 tbsp / To taste
  • Dry mango powder: 1 tsp
  • Cucumber: 250 g
  • Mint leaves: 50 g
  • Lemon juice: 1 tbsp
  • Ice cubes: 8-10 (optional)

Recipes to Prevent and Control Hypertension - Cucumber Jaljeera & Banana Choco Milk Shake 1

Cooking Method

  1. Chill musk melon, cucumber, orange, and mint leaves in the refrigerator for 3-4 hours.
  2. Keep 4-5 mint leaves to garnish. Blend musk melon, cucumber, orange and mint leaves, lemon juice, and honey in a blender.
  3. Pour the fruit punch into glasses. Sprinkle dry mango powder over it. If you want, put 2-3 ice cubes in each glass. Enjoy the chilled and refreshing Summer Fruit Punch.

Banana Choco Milk Shake Cooking Recipe

Serves: 4
Preparation time: 15 mins
Beverage

Ingredients

  • Banana: 4
  • Cocoa powder: 1 tbsp
  • Pistachios: 2 tbsp
  • Chilled cow milk: 800 ml
  • Honey: 1 tbsp (optional)
  • Pumpkin seeds: 1 tbsp

Recipes to Prevent and Control Hypertension - Cucumber Jaljeera & Banana Choco Milk Shake 2

Cooking Method

  1. Dry roast pistachios and pumpkin seeds till they start releasing an aromatic smell and turn slightly brown. Remove from flame and let the nuts cool down. Chop them roughly using a knife or crush them using the mortar pestle or grinder.
  2. Chop banana roughly. Blend banana, cocoa powder, and chilled milk into a smooth milkshake. Pour into glasses and add honey if needed.
  3. Add pistachios and pumpkin seeds. Mix well and serve.

Recipes to Prevent and Control Hypertension – Chocolate Shrikhand & Red Velvet Halwa

Recipes to Prevent and Control Hypertension - Chocolate Shrikhand & Red Velvet Halwa

Recipes to Prevent and Control Hypertension – Chocolate Shrikhand & Red Velvet Halwa

Chocolate Shrikhand Cooking Recipe

Serves: 4
Preparation time: 12 hours
Dessert

Ingredients

  • Fresh thick curd: 2L
  • Honey: To taste
  • Dark chocolate pieces: 4 tbsp
  • Cocoa powder: 2 tbsp
  • Vanilla essence: ½ tsp
  • Dark chocolate shaves: 2 tbsp

Recipes to Prevent and Control Hypertension - Chocolate Shrikhand & Red Velvet Halwa

Cooking Method

  1. Tie thick curd in a muslin cloth and hang it in a tap or any other place overnight or for 6-7 hours.
  2. Take out the hung curd in a bowl. Blend it with a spoon or hand blender to make it smooth.
  3. Mix cocoa powder, honey, and vanilla essence in the hung curd.
  4. Take shrikhand in a muslin cloth and pass the shrikhand through muslin cloth by squeezing the muslin cloth. Alternatively, pass the shrikhand through a sieve to make it smooth.
  5. Add the chocolate pieces and mix well. Refrigerate it for 3-4 hours.
  6. Take out Shrikhand in individual serving bowls. Decorate with chocolate shavings. Keep the bowl in the refrigerator for half an hour and enjoy Chocolate Shrikhand after lunch.

Red Velvet Halwa Cooking Recipe

Serves: 4
Preparation time: 10 mins
Cooking time: 30 mins
Dessert

Ingredients

  • Grated Beetroot: 300 g
  • Jaggery: 50 g
  • Chopped mixed nuts: 2 tbsp
  • Milk: 500 ml
  • Desiccated coconut: 6 tbsp
  • Ghee: ½ tsp

Recipes to Prevent and Control Hypertension - Chocolate Shrikhand & Red Velvet Halwa 1

Cooking Method

  1. Heat ghee in a pan. Add chopped nuts and roast till they start releasing a pleasant aromatic smell. Make sure to stir continuously; otherwise, nuts will burn. Take out the nuts and keep them aside.
  2. In the same pan, add milk and bring it to a boil. Keep boiling till the milk thickens slightly (about 5-7 minutes on high flame).
  3. Add grated beetroot to the milk. Keep the flame medium-high and let it cook till all milk evaporates. Keep stirring it to prevent it from sticking to the bottom of the pan. It will take about 15 to 20 minutes.
  4. When the milk has reduced to about 90%, it will look like a slurry. Add jaggery and desiccated coconut at this stage.
  5. Cook for 5 minutes till the beetroot absorbs all the milk and starts leaving the pan. Turn off the flame. Add all nuts and mix well.
  6. Serve hot or refrigerate for 3 hours and enjoy the Red Velvet Halwa.

Recipes to Prevent and Control Hypertension – Mixed Veg Pulao & Dal Fry Palak Wale

Recipes to Prevent and Control Hypertension - Mixed Veg Pulao & Dal Fry Palak Wale

Recipes to Prevent and Control Hypertension – Mixed Veg Pulao & Dal Fry Palak Wale

Mixed Veg Pulao Cooking Recipe

Serves: 4
Preparation time: 15 mins
Cooking time: 30 mins
Main course (Weekend special)

Ingredients

  • Basmati rice: 400 g
  • Cabbage: 150 g
  • Cloves: 6
  • Cinnamon: 1 inch
  • Cumin seeds: 1 tsp
  • Bay leaf: 1
  • Ghee: 2 tbsp
  • Peas: 150 g
  • Carrot: 150 g
  • Black pepper: 10
  • Green cardamom: 3
  • Asafoetida: ½ tsp
  • Salt: To taste
  • Water: 850 ml

Recipes to Prevent and Control Hypertension - Mixed Veg Pulao & Dal Fry Palak Wale

Cooking Method

  1. Wash rice in running water and soak rice for 15 minutes.
  2. Chop cabbage and carrot.
  3. Crush clove, cardamom, cinnamon, and black pepper in a mortar with the help of a pestle.
  4. Heat ghee in a pressure cooker. Add bay leaf, asafoetida, cumin seeds, crushed cloves, cinnamon, cardamom, and black pepper. Cook till cumin seeds start changing color.
  5. Add peas and salt, cover with a lid, and cook for 5 minutes till peas are tender.
  6. Add carrots and cook for 5 minutes without covering. Add cabbage and cook for 5 minutes without covering.
  7. Strain the rice and add it to the vegetable mixture. Cook for 6-8 minutes. Stir occasionally to prevent rice from sticking at the bottom of the cooker. Do not stir vigorously; otherwise, the rice will break.
  8. Add water and close the lid of the cooker. Cook on medium flame for 1 whistle. Turn off the flame. Leave for 5 minutes and open the lid. Do not keep the lid of the pressure cooker on for a long time; otherwise, the rice will be soggy.
  9. Enjoy Mixed Veg Pulav as it is or with rajma or dal fry.

Dal Fry Palak Wale Cooking Recipe

Serves: 4
Preparation time: 20 mins
Cooking time: 40 mins
Main course

Ingredients

  • Spinach: 200 g
  • Split Bengal gram: 50 g
  • Water: 650 ml
  • Yellow split pigeon peas: 140 g
  • Salt: To taste
  • Turmeric: ½ tsp

For Tadka

  • Ginger: 1 inch
  • Onion: 1 medium
  • Garam masala: ½ tsp
  • Red chili powder: ¼ tsp
  • Asafoetida: ½ tsp
  • Water: 250 ml
  • Garlic: 6 cloves
  • Tomatoes: 1 medium
  • Coriander powder: ½ tsp
  • Cumin seeds: ½ tsp
  • Oil: 1 tbsp

Recipes to Prevent and Control Hypertension - Mixed Veg Pulao & Dal Fry Palak Wale 1

Cooking Method

  1. Wash and chop the spinach leaves. Wash split pigeon peas and split Bengal gram 2-3 times and soak them in water for 15 minutes.
  2. Discard the water. Take dal in the pressure cooker, add fresh 650 ml water. Bring it to a boil. Add salt, turmeric powder, and spinach leaves. Close the lid and pressure cook on a medium flame for 4 whistles.
  3. Heat oil in a pan. Add asafoetida and cumin seeds. Cook till cumin seeds start changing color.
  4. Add chopped ginger and garlic and cook for 2 minutes. Add onion and cook for 5-7 minutes. Add tomato. Cook for 5 minutes.
  5. Add garam masala, coriander powder, and red chili powder. Mix well. Cover and cook for 10 minutes. Mash the mix with a spatula.
  6. Add dal to it and mix. Add 250 ml water, if required, add more water. Bring it to a boil. Cook on low flame for 5-10 minutes. Serve hot with rice.

Note: Spinach absorbs less salt, due to which you will need less salt than usual, so add salt accordingly.

Recipes to Prevent and Control Hypertension – Mixed Veg Raita, Cucumber Salad & Rajma

Recipes to Prevent and Control Hypertension - Mixed Veg Raita, Cucumber Salad & Rajma

Recipes to Prevent and Control Hypertension – Mixed Veg Raita, Cucumber Salad & Rajma

Mixed Veg Raita Cooking Recipe

Serves: 4
Preparation time: 15 mins
Side dish

Ingredients

  • Curd: 400 g
  • Finely chopped onion: 50 g
  • Finely chopped cabbage: 50 g
  • Brown sugar: 1 tbsp
  • Cumin seeds powder: 1 tbsp
  • Grated beetroot: 2 tbsp
  • Finely chopped tomato: 50 g
  • Finely chopped cucumber: 50 g
  • Kala namak mix: 1 tsp / to taste
  • Red chili powder: ½ tsp

Recipes to Prevent and Control Hypertension - Mixed Veg Raita, Cucumber Salad & Rajma

Cooking Method

  1. Blend the curd until smooth. Mix all veggies except beetroot in it.
  2. Add kala namak mix, brown sugar, red chili powder, and cumin seeds powder to the curd. Mix well.
  3. Keep the raita in the refrigerator for half an hour.
  4. Garnish with grated beetroot. Enjoy Mixed Veg Raita with multigrain beetroot paratha.

Cucumber Salad Cooking Recipe

Serves: 4
Preparation time: 15 mins
Salad

Ingredients

  • Cucumber: 1 large
  • Sprouted brown chickpeas: 3 tbsp
  • Peanuts: 2 tbsp
  • Honey: 1 tsp
  • Chopped mint leaves: 2 tbsp
  • Coriander leaves: 2 tbsp
  • Banana: 1
  • Pomegranate: 3 tbsp
  • Red chili powder: ½ tsp
  • Lemon juice: 2 tbsp
  • Kala namak mix: To taste

Recipes to Prevent and Control Hypertension - Mixed Veg Raita, Cucumber Salad & Rajma 1

Cooking Method

  1. Soak peanuts in water for 2 hours.
  2. Cut banana and cucumber into half-inch cubes.
  3. Roughly chop mint leaves and coriander leaves.
  4. Take all ingredients in a bowl and mix well. Cover and leave for 15 minutes until the lemon juice moistens the salad. Enjoy the Cucumber Salad.

Rajma Cooking Recipe

Serves: 4
Preparation time: 15 mins
Cooking time: 30 mins
Main course (Weekend special)

Ingredients

  • Kidney beans: 300 g
  • Tomato: 4 medium
  • Chopped garlic: 1 tbsp
  • Bay leaf: 1
  • Garam masala: 1½ tbsp
  • Turmeric powder: ½ tsp
  • Salt: To taste
  • Water: 900 ml
  • Onion: 4 medium (1+3)
  • Chopped ginger: 1 tbsp
  • Asafoetida: 1 tsp
  • Cumin seeds: ½ tsp
  • Coriander powder: 1 tsp
  • Red chili powder: 1 tsp
  • Mustard oil: 2 tbsp
  • Coriander leaves: 20 g

Recipes to Prevent and Control Hypertension - Mixed Veg Raita, Cucumber Salad & Rajma 2

Cooking Method

  1. Soak kidney beans in enough water overnight.
  2. Cut onion lengthwise. Keep one onion for cooking kidney beans and the rest three for gravy.
  3. Pressure cook kidney beans with one onion, salt, and water for 3-4 whistle. Check whether the kidney beans are cooked; If not, pressure cook for 2 more whistles.
  4. Strain the cooked kidney beans and keep the stock for gravy.
  5. Heat mustard oil in a pan. Once the oil is hot, add bay leaf, asafoetida, and cumin seeds.
  6. When cumin seeds start changing color, add ginger and garlic and cook on medium flame for 2 minutes.
  7. Add onions and cook for 6-8 minutes till onions turn translucent.
  8. Add chopped tomatoes and salt. Mix well and cover with a lid and cook on low flame for 10 minutes. Stir occasionally.
  9. Add garam masala, coriander powder, red chili powder, turmeric powder, and mix well. Cover and cook on low flame for 5 minutes.
  10. Add kidney beans and cook for 5 minutes on medium flame.
  11. Add stock and bring it to a boil. Pressure cook for 1-2 whistles.
  12. Garnish with coriander leaves and enjoy Rajma with rice and chapati.

Recipes to Prevent and Control Hypertension – Garlici Sweet Potato & Beetroot Paratha

Recipes to Prevent and Control Hypertension - Garlici Sweet Potato & Beetroot Paratha

Recipes to Prevent and Control Hypertension – Garlici Sweet Potato & Beetroot Paratha

Crispi Garlici Sweet Potato Cooking Recipe

Serves: 4
Preparation time: 15 mins
Cooking time: 20 mins
Snack

Ingredients

  • Sweet potato: 600 g
  • Kashmiri red chili powder: 1 tbsp
  • Garlic: 15-18 cloves
  • Corn flour: 1 tbsp
  • Rock salt: To taste
  • Black pepper powder: 1 tsp
  • Oil: 2½ tbsp
  • Dry mango powder: ½ tsp

Recipes to Prevent and Control Hypertension - Garlici Sweet Potato & Beetroot Paratha

Cooking Method

  1. Wash sweet potatoes thoroughly. Peel them or leave the skin on. Cut them with a zig-zag knife or simple knife to medium thickness.
  2. Steam sweet potatoes in a steamer for 5 minutes, not more than that.
  3. Crush garlic finely using mortar pestle. Add Kashmiri red chili powder, salt, black pepper powder, and oil. Mix well.
  4. Take out sweet potatoes in a colander. Add corn flour and toss to coat sweet potatoes evenly.
  5. Add the garlic seasoning. Toss until sweet potatoes are evenly coated with the seasoning and don’t look dry.
  6. Divide sweet potatoes into 2 batches. Place one batch on a greased baking dish. Make sure they do not overlap each other.
  7. If you have the grill function in your oven, grill sweet potatoes for 12 minutes. Flip the sides and grill again for 3-5 minutes.
  8. Alternatively, bake the sweet potatoes in a pre-heated oven at 200 °C for 15 minutes. Flip the sides for even cooking and bake for 5-10 minutes or until sweet potatoes are crisp and browned from corners.
  9. Take them out from the oven. Sprinkle dry mango powder and enjoy Crispi Garlici Sweet Potato with bell pepper chutney.

Tip: Steaming sweet potatoes shortens the baking time and prevents the sweet potatoes from releasing sugar. Cooking in this way makes sweet potatoes even more healthy.

Multigrain Beetroot Paratha Cooking Recipe

Serves: 4
Preparation time: 15 mins
Cooking time: 20 mins
Breakfast

Ingredients

  • Grated beetroot: 150 g
  • Whole wheat flour: 150 g
  • Gram flour/ chickpea flour: 75 g
  • Amaranth flour: 25 g
  • Ginger garlic paste: 1 tbsp
  • Jaggery: 1 tbsp
  • Garam masala: 1½ tsp
  • Asafoetida: a pinch
  • Crushed fenugreek seeds: 1 tsp
  • Curd: 2 tbsp (to knead)
  • Grated bottle gourd: 150 g
  • Oat flour: 150 g
  • Salt: To taste
  • Coriander powder: 1 tsp
  • Red chili powder: 1 tsp
  • Turmeric: ½ tsp
  • Sesame seeds: 1½ tbsp
  • Olive oil: 1tbsp+ as needed

Recipes to Prevent and Control Hypertension - Garlici Sweet Potato & Beetroot Paratha 1

Cooking Method

  1. Take all ingredients along with one tbsp of olive oil in a bowl.
  2. Gradually add curd and knead to a stiff dough.
  3. Take a dough ball, dip it in the dry whole wheat flour, and dust off the excess flour. Use a rolling pin to roll the dough into a circle.
  4. Heat the pan/griddle/skillet (Tawa) on medium-high flame.
  5. Place the paratha on the skillet. Cook for about a minute or cook until the paratha begins puffing up from the base at some places.
  6. Flip the paratha and spread 3-4 drops of olive oil. Cook for 2 minutes until it turns light brown.
  7. Flip the paratha again and top with 3-4 drops of olive oil, spread it evenly over the surface. Press the paratha gently with a flat spatula so that the paratha gets cooked evenly.
  8. Once you begin to see brown spots on both sides of the paratha, transfer the paratha to a serving plate. Your paratha is ready. Similarly, make all the parathas.
  9. Enjoy Multigrain Beetroot Paratha with mixed veg raita.