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American Heart Month: ​​​​​​​Heart Healthy Indian Recipes

Posted on February 11, 2022 at 10:00 AM by Madhu Gadia

February 10, 2020 

American Heart Month: 
Heart Healthy Indian Recipes



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Dear Friends,

February is all about the heart. February is designated as the American Heart Month – in recognition of an important program to urge Americans to join the battle against cardiovascular diseases. Of course, there is Valentine's Day with all its commercial glamour of heart-shaped everything from balloons to chocolate; it's hard not to get caught in the excitement – and why not? It's heartwarming and fun. I wish you and your loved ones a very Happy Valentine's Day. 

And then, of course, there is Super Bowl Sunday – so good for the heart. Getting together with friends and family and sharing food is considered one of the key elements of healthy eating (Mediterranean Diet).

Love Your Heart

In the United States, coronary heart disease (CHD) is the #1 cause of death for both men and women. There are many known CHD risk factors; some you can control, others you cannot. In simple therapeutic terms, you can lower your risk of CHD if you take care of yourself by eating healthfully, exercising regularly, and not smoking. For more information on a heart-healthy diet, go to the American Heart Association.

Go Red

Cardiovascular disease is not just an "older man's disease," as once believed. The Heart Truth®: one in four women in the United States dies of heart disease, while one in 30 die of breast cancer, yet women are not paying attention. Learn more about women and heart disease on Go Red for Women website.



Eat Potassium: Go Beyond Bananas 

Potassium helps to prevent and control high blood pressure. Be sure to get enough potassium daily. Several fruits, vegetables, and dairy foods are good sources of potassium, not just bananas:

Banana: 1 medium: 595 mg;
Orange: 1 medium: 237 mg
Orange juice: 1 cup: 496 mg
Cantaloupe: 1 cup: 494 mg
Beans: 1 cup cooked: 460 mg
Potato, baked, 6oz: 1081 mg
Milk, fat-free: 1 cup: 407 mg
Peanuts: ¼ cup: 285 mg

Happy Valentine's Day

Chocolate lovers rejoice. Dark chocolate and its primary ingredient, cocoa, are naturally rich in free radical-fighting antioxidants known as flavonoids. The recommended serving for chocolate is 1 ounce per day. Look for dark chocolate with 40 – 70% cocoa bean or "cacao" content.

Heart-Healthy Recipes

The secrets to eating healthfully are planning and grocery shopping. It is easier to cook and eat healthfully with a menu plan and the ingredients on hand. And it always helps to have some easy, simple, delicious recipes. Check out these recipes that are heart-healthy and flavorful to boot. Spinach, zucchini, fish, soy (tofu), and black-eyed peas are packed with antioxidants. 

Spinach Tofu (Palak-Tofu) 

Traditionally, this dish is made with paneer (homemade cheese). And Indian restaurants will typically add cream for flavor, making it high in fat and calories. Extra-firm tofu is an excellent substitute for the paneer, as you will soon discover. And, of course, I don't add cream. Trust me; you will not miss the cream. For convenience, I always use frozen spinach for this recipe.

"I have tried a number of your recipes. Last night we made your Chicken Curry and Spinach Tofu recipes. Both were wonderful!" - Dr. Gregory P. Barclay, M.D.









Photo courtesy of Dr. G.P. Barcley. 


Baked Black Pepper Fish (Curry)

This fish dish is one of those quick and easy recipes you'll want to make again and again. 
Check out the recipe and video. 






Black-Eyed Peas Dip

Looking for a delicious and healthy dip for your Super Bowl party. Your guests will scoop it up in no time. 
Check out the recipe and video. 


Seasoned Zucchini Curry (Sukhi Turai)

It's hard not to get excited about this simple yet delicious zucchini recipe as it appeared in the Oprah Magazine. 














Happy and Healthy Cooking!
Madhu Gadia

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