Can I have Some Meat Please?

My husband is very cooperative about food and he is also very heart-healthy. He loves flavorful spicy foods. He does enjoy eating meat once in a while. 

When he asked for a meat based dinner, I opted for the healthy option, chicken.

Chicken is a lean protein, perfect for heart healthy low cholesterol recipes. 

I use either chicken legs or thighs. I know they are darker meat. But breasts are so tasteless.  

I made a spicy flavorful chicken curry with lots of vegetable for a healthier version with brown rice and salad. In India when I had chicken curry at home and we ate a lot of it, there was no vegetable in it. We had separate vegetable dishes on the side. My dad loved meat and fish. We only ate pure vegetarian one day a week and that also he complained about it. Anyhow, I digress. 

Here I don't have time or energy to make a 4 course dinner, so I have integrated vegetables into the chicken curry and it works great. My family loves it. Here is our dinner on pretty Corelle plates. 

🍛 Chicken Curry (with vegetables in it)

🧄 Ingredients (Serves 4–6)

• 1.5 lbs chicken (thighs or legs)
• 2 tbsp olive oil
• 1 large onion, finely chopped
• 4 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1 tsp turmeric powder
• 1 tsp ground cumin
• 1.5 tsp ground coriander
• ¼ to ½ tsp cayenne pepper (adjust to taste)
• ½ teaspoon of garam masala
• 2 tbsp tomato paste
• 2 tbsp of yogurt (Greek or regular, use plain only, not flavored)
• 2 medium potatoes, peeled and cubed
• 1 cup green beans, cut into 1-inch pieces
• 1 cup carrots, sliced
• 1 medium zucchini, sliced (you can use any vegetables that you like)

---

 Steps;

• In a large pot or deep skillet, heat oil over medium heat. Add chopped onion and sauté until golden brown (about 8–10 min).
• Stir in garlic and ginger and cook for 1–2 minutes
• Add turmeric, cumin, coriander, and cayenne. Stir for 30 seconds.
• Add tomato paste and cook for 1–2 minutes, stirring to coat the onions and spices. You can sprinkle a little water on it so that nothing burns or sticks to the pan.
• Add the yogurt and cook everything together for another 1-2 minutes.
• Add chicken pieces and stir to coat in the spicy mixture. Cook for 4–5 minutes until lightly browned.
• Add potatoes, carrots, and green beans. Stir, then pour in enough water to just cover everything (start with 2 cups, add more as needed). Bring to a simmer.
• Cover and cook on low heat for 20–25 minutes, until potatoes and carrots are tender.
• Add zucchini in the last 5–7 minutes so it stays firm but tender.
• You can add some garam masala on the top (optional, I use homemade ones) and simmer it uncovered for a few minutes, and it is done. 

Happy Curry Night! 

Did Someone Say Italian?

We love Italian food. We make different types of Italian recipes at home all the time. I learned quite a few recipes from my husband’s Italian family. Homemade Italian food is soo good. 

To make heart healthy sauce I no longer buy jarred marinara sauces. I make it from scratch at home. I use “no salt” (very important to keep it low sodium because lot of canned tomatoes have lots of salt) Italian tomatoes to make the sauce. I used a pack of Italian low salt Gnocchi. So, it’s healthy and tasty.

Below is a recipe of gnocchi with homemade marinara sauce that I made for dinner.

I paired it with an easy homemade bruschetta on the side. 

"Buon appetito!"

🍅 Homemade Marinara Sauce

Servings: About 4 cups
Time: 30–40 minutes

---

Ingredients:

• 2 tablespoons of olive oil
• 1 small onion, finely chopped
• 3–4 cloves of garlic, chopped
• 1 can (28 oz) of no salt Italian crushed tomatoes
• ½ teaspoon black pepper
• 1 teaspoon dried oregano
• Few fresh basil leaves ( I use fresh ones from my garden) or you can use 1 teaspoon of dried basil
• 1 tablespoon of milk to counter the acidity (an old Italian trick that grandma’s use)
• Pinch of red pepper flakes (optional, for heat, we love spicy)
• 1 pack of Italian low salt Gnocchi
• Fresh basil for garnish (optional)

---

Instructions:

1. Heat olive oil in a saucepan over medium heat. Add chopped onion and cook until soft and translucent, about 5 minutes.
2. Stir in the chopped garlic and sauté for 30–60 seconds until fragrant (don’t let it brown).
3. Pour in the crushed canned tomatoes and all the spices
4. Simmer for a few minutes, then add the packaged Gnocchi. Don’t precook the Gnocchi even if the package says so. The Gnocchi will cook in the sauce. It tastes better this way and does not taste overcooked.
5. Lower the heat and let the sauce simmer uncovered for 20–30 minutes, stirring occasionally, until it thickens slightly and the Gnocchi is fully cooked.
6. Serve with fresh basil on the top.

🥖🍅 Easy Bruschetta

Servings: 4–6
Prep Time: 10 minutes
Cook Time: 5 minutes

---

Ingredients:

• 1 baguette or Italian bread. I keep these at home all the time.
• 3–4 ripe tomatoes, finely chopped (Roma or cherry work well)
• 1 small onion
• 1 tablespoon extra-virgin olive oil (plus more for drizzling)
• 1/2 teaspoon of garlic powder (make sure not to use garlic salt, use pure garlic powder). I always keep Costco’s pure garlic powder at home or you can use few cloves of fresh garlic too.
• 6–8 fresh basil leaves, chopped or torn

I usually make bruschetta in the oven. But in this heat I am not turning on the oven.

I used a regular toaster to toast the bread. 

Mixed all the above ingredients together in the bowl. 

Then put a spoonful on top of each slice of toasted bread and it is delicious. 

Juice to the Rescue

 

OMG, it’s SO hot!!! Somebody help! 🥵

Fresh-squeezed homemade juice to the rescue! And guess what? It’s not just refreshing, it’s actually good for you too!

Growing up in India, I drank a lot of fresh juices. They were everywhere; street vendors, corner juice shops, you name it. But here in the U.S., they’re not as easy to find. Most places sell smoothies (which I’m honestly not a huge fan of), and store-bought juices? Meh. Not the same.

Last summer during our trip to Italy, we saw street juice vendors; just like the ones back in India. The juices were amazing! We drank so many of them. 

This summer in the Midwest it’s been miserably hot. I wanted something cool, refreshing, and healthy but not store-bought. Those juices just don’t taste right and are often filled with sugar. So I decided to try to make my own!

I have a juicer, but the problem with most juice makers is that they strip away all the fiber which is one of the healthiest parts! I looked at my Vitamix sitting on my counter and thought, “Let’s give this a shot.”

I wasn’t sure how it would turn out; would it be too thick or pulpy? But I gave it a go. I tossed in some cut-up watermelon and blended it for about 40 seconds. It looked pretty good! Then I added whole bunch more and a piece of ginger for a little zing and blended it again until everything was smooth.

Time for the taste test… and WOW. So fresh. So delicious. No pulp overload. Just perfectly smooth juice. I popped it in the fridge for about 20 minutes, and when I took it out; chilled, vibrant, and bursting with flavor; it was everything I needed.

The best part? It’s packed with nutrients and fiber, because nothing was thrown out. All the good stuff stayed right in the glass to make it super heart healthy and support low cholesterol. 

Now when the temps rise, I don’t dread it; I look forward to it. Because it means it’s time for another glass of homemade, heart healthy, refreshing juice. 💦🍉🍹

Beans, the Heart Healthy Source of Protein

 

Beans, beans and more beans…

If you love your heart, love your beans. 

Oh yes, don’t forget your lentils either.

 

       

                                            

Beans are one of the most heart healthy, low cholesterol foods you can include in your diet. They’re packed with nutrients that support cardiovascular health, and decades of research back their benefits. 

I ate lentils every day back in India. But not so much beans. I am from East India where lentil soups (dal) were more prevalent than bean based dishes like chole, rajma, etc. which are mostly eaten in North and West India. 

After my health issues started in our household beans (and lentils) have become an integral part of our cooking and diet. 

They are also much cheaper than buying meat. And I am all about saving money!! 💵 

Here are some health benefits of beans. But make sure to buy either "no salt" or "low sodium" canned beans or fresh beans/lentils to avoid all that salt. 

1. Rich in Soluble Fiber

Beans are especially high in soluble fiber, which helps reduce LDL ("bad") cholesterol by binding with it and removing it from the body. Lowering LDL levels reduces the risk of plaque buildup in arteries; a key factor in preventing heart disease.

2. Low in Saturated Fat and Cholesterol-Free

Unlike animal-based proteins, beans are naturally low in fat and contain no cholesterol. Replacing meats specially red and processed meats with beans a few times a week can significantly reduce your intake of saturated fat, which is linked to higher heart disease risk.

3. Packed with Plant-Based Protein

Beans are an excellent plant-based protein source, making them integral for heart-healthy diets like the Mediterranean or DASH (Dietary Approaches to Stop Hypertension) diets. They help maintain muscle and energy without the added fat and cholesterol of meat.

4. Rich in Potassium and Magnesium

These two minerals are crucial for blood pressure control. Potassium helps counteract the effects of sodium, while magnesium supports proper muscle and nerve function, including the heart muscle.

5. Help Regulate Blood Sugar

Beans have a low glycemic index, meaning they’re digested slowly and help stabilize blood sugar levels. This is important because high blood sugar can damage blood vessels and contribute to heart disease over time.

6. Contain Antioxidants and Anti-inflammatory Compounds

Beans; especially darker varieties like black beans, kidney beans, and pinto beans are high in polyphenols and other antioxidants. These compounds help reduce inflammation and oxidative stress, which are linked to heart disease.

---

Easy Ways to Add Beans to Your Diet

• Add black beans or chickpeas to salads
• Make a bean chili or stew or lentil soup
• Use mashed beans as a sandwich spread
• Swap meat for lentils or beans in tacos or wraps

---

Here is a easy recipe for a bean stew. You can use any bean/lentil for this stew. 

🥣 Spiced Bean & Vegetable Stew

Serves: 4
Prep Time: 15 min
Cook Time: 30 min

🧄 Ingredients:

• 2 tbsp olive oil

• 4 garlic cloves, minced

• 1 medium onion, chopped

• 1 tsp ground cumin

• 1/4 tsp cayenne pepper (adjust to taste)

• 1/4 teaspoon of chipotle pepper

• 2 carrots, chopped

• 1/2 a bag of Frozen peas and cauliflower

• 2 cups of mix of red beans, and brown and yellow lentils 

• 3 cups of water

🍲 Instructions:

1. Heat olive oil in a large pot over medium heat. Add chopped onion and cook until soft (about 5 minutes). Stir in garlic, cumin, and cayenne; sauté for 1 minute until fragrant.

2. Toss in carrots, peas, and cauliflower. Cook for 5–7 minutes, stirring occasionally, until veggies begin to soften.

3. Add the beans, and water. Stir everything together and bring to a gentle boil.

4. Reduce heat to low, cover partially, and let simmer for 20 minutes, or until veggies are tender and flavors are blended.

5. Taste and adjust seasoning with pepper, and more cayenne if you like it hot. Garnish with chopped cilantro or a dollop of Greek yogurt like I did. 

6. Note: I don't use salt in any of my recipes because it is heart-healthy. But if you cannot eat without salt at all then you can add little bit of it. 

Check out my lentil soup recipe:

Lentil Soup

Remember: American Heart Association's salt intake guidance is not to exceed 1500mg of salt daily for an adult which is only 3/4 teaspoon of salt/day. 

Read more about salt and sodium in this post:

Salt & Sodium

Opt in for Heart Healthy Quinoa

 

Skip the Carb but Still Delicious 

Being from India I love rice. Growing up I ate rice every day. but as I developed health issues my doctor suggested that I had to cut down on eating white rice. 

So I slowly switched to heart healthy, low cholesterol brown rice and quinoa. I have to be honest it was not easy. I loved my white rice, but after few years now I love my brown rice which sometimes I cook with little brown lentils for added protein. 

Below dinner consisting of quinoa fried rice Indian style is just as satisfying as white rice pulao but heart friendly. You can also cook brown rice using the same recipe. 

🌱 Quinoa Fried Rice/Pulao (Serves 4)

Ingredients:

• 1 cup uncooked quinoa (or 3 cups cooked quinoa)
• 2 tbsp of olive oil
• 1 medium onion, finely chopped
• 2 cups frozen mixed vegetables (peas, carrots, corn, green beans, etc.)
• 1 tsp ground cumin
• ½ tsp turmeric powder
• ½ tsp chili powder (adjust to taste)
• Curry leaves (optional)
• Fresh lemon juice
• Fresh cilantro for garnish

---

Instructions:

1. Cook the Quinoa
• Rinse 1 cup quinoa thoroughly under cold water.
• In a saucepan, combine quinoa with 2 cups water. Bring to a boil.
• Reduce heat, cover, and simmer for 15 minutes or until water is absorbed.
• Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork. Set aside to cool.
2. Prepare the Fried "Rice" Base
• In a large skillet or wok, heat 2 tbsp olive oil over medium heat.
• Add the chopped onion and sauté for 2–3 minutes until translucent. You can add the curry leaves after the onion for some added flavor. (Curry leaves unlike bay leaves are edible).
3. Add Spices and Veggies
• Stir in cumin, turmeric, and chili powder. Cook for 30 seconds until aromatic.
• Add the frozen mixed vegetables. Cook for 4–5 minutes until heated through and slightly tender.
4. Combine with Quinoa
• Add the cooked quinoa to the skillet. Mix well to evenly coat with spices and veggies.
• Cook for another 3–4 minutes, stirring occasionally, until everything is hot and slightly crispy.
5. Finish and Serve
• Squeeze a bit of lemon juice on top for added flavor.
• Garnish with fresh cilantro.

---

Serving Tip:
Serve as a light main dish or pair with a side of vegetable or yogurt or a salad.

 

Garlic Sautéed Spinach

Serves: 2–4
Prep Time: 2 minutes
Cook Time: 5 minutes

Ingredients:

• 1 tablespoon olive oil
• 3–4 garlic cloves, thinly sliced
• 10 oz (about 6–7 cups) fresh spinach or frozen (I use frozen vegetables regularly because they stay well longer in freezer, easy and quick to use and have no unhealthy additives like salt).
• Black pepper, to taste
• Optional: squeeze of lemon juice or pinch of red pepper flakes

Instructions:

1. Heat oil in a large pan over medium heat.
2. Add garlic and sauté for about 30 seconds to 1 minute, until fragrant but not browned.
3. Add spinach in batches, stirring and letting it soften down before adding more.
4. Cook for 2–3 minutes, stirring occasionally, until spinach is wilted and tender.
5. Optional: Finish with a squeeze of lemon juice or sprinkle of chili flakes.
6. Serve warm as a side or over rice, quinoa or with warm whole wheat pita bread.

So there it is; a delicious low sodium flavorful heart healthy dinner 💗

Read more about salt and sodium in this post:

Salt & Sodium

Easy Mediterranean Salad; Low Cholesterol and Heart Healthy

Let's Talk Salads 

Salads are a great heart healthy food but they can be quite boring and bland. I cannot eat the same bland salad with lettuce all the time. I don't like commercial salad dressings which mostly tastes artificial to me and are filled with unhealthy ingredients like salt and other stuff that are not heart healthy. 

So I came up with many different salads; either with Indian or Italian spices which are healthy and tastes delicious. 

This chickpea salad is super tasty, filled with heart healthy ingredients and very quick to prepare. This is a staple in our household. 

🥗 Chickpea Salad with Cucumber, Tomato, and, onions (Serves 4)

Ingredients:

• 1 can (15 oz) of chickpeas (drained and rinsed to remove any salt) or unsalted/low salt can of chickpeas (still rinse it)
• 1 large cucumber (diced) (I prefer English cucumber because it is crunchier and has less seeds and tend to be less mushy interior)
• 2 medium tomatoes (diced)
• 1 small red or yellow onion (thinly sliced or finely chopped)
• Little bit of chopped jalapenos (optional)
• 2 tablespoons of olive oil
• 1/2 teaspoon cumin powder
• Lemon juice for added tanginess
• ¼ teaspoon of cayenne powder to add some spiciness to it

Instructions:

1. Prep the veggies: Dice cucumber and tomatoes, thinly slice or chop the onion, and slice the olives.
2. Mix: In a large bowl, combine the chickpeas, cucumber, tomatoes, onions
3. Dress: Drizzle the olive oil over the salad. Sprinkle with cumin powder, and cayenne pepper
4. Toss & Taste: Gently toss everything together to coat evenly. Taste and adjust seasoning if needed.
5. Add a squeeze of lemon juice and chopped fresh cilantro (optional) for extra flavor.
6. Chill (Optional): Let it sit in the fridge for 10–15 minutes to let flavors meld.

Can We Love Our Heart, Please?

 

Let’s Talk About Heart

In the United States, cardiovascular disease (CVD) is the leading cause of death. It encompasses a range of conditions, including coronary artery disease (CAD), stroke, hypertension, and heart failure. Millions of Americans are affected, with significant impacts on health, quality of life, and healthcare costs. 

• One person dies every 33 seconds from cardiovascular disease.1
• In 2022, 702,880 people died from heart disease. That's the equivalent of 1 in every 5 deaths.
• Heart disease cost about $252.2 billion from 2019 to 2020.2This includes the cost of health care services, medicines, and lost productivity due to death. (source: CDC)

Prevention and management of cardiovascular diseases is very important.

Among the heart healthy habits are;

• Eat a healthy diet 
• Maintain a healthy weight.
• Manage stress.
•  Get a good sleep.
• No smoking
• Exercise daily
• Drink plenty of water with lemon or lime for flavor.

A heart healthy diet contains.

• Extra Virgin Olive oil (in cooking and other foods like salad dressing). This is the absolute key ingredient in heart healthy cooking and Mediterranean diet. 
• Lots of vegetables without additives like added salt etc. (For this both fresh and frozen vegetables are better. Canned vegetables lot of times contain lots of unnecessary salt and other additives which are not good for the health). 
• Fresh or frozen fruits. (Canned fruits can be eaten as long there are no extra additives specially lot of times canned fruits have high fructose corn syrup which is not good for your health)
• Lots of beans and legumes like chickpeas, black beans, lentils, etc. (Beans and lentils are high in protein and fiber which is very good for health but lacks bad saturated fats and other unhealthy things found in meat.)
• Fatty fish (salmon, tuna, sardines, etc.)
• Lean Meat and poultry (chicken, egg)
• Cook with low or no extra salt (Lots of recipes and foods consumed daily contain very high amounts of salt and oil etc. which is not good for your health). 

Learn more about salt and sodium in this post:

Salt & Sodium

At the same time, it is difficult to eat the same tasteless salads and food every day 😒

Dealing with my own health challenges of high blood pressure and cholesterol I learned to cook food which is heart healthy but packed with flavors with the help and support from my daughter.

My key ingredients for flavorful foods are.

• Spices, onion and garlic.

o   Among the most basic spices are cumin, cayenne or chili powder, black pepper, and basil, and parsley.

o   Additional spices are coriander, Italian seasoning, oregano, and so on….

Let's start the journey of cooking and eating delicious flavorful heart healthy food.