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 INTRODUCTION
ver the last two decades there has been a growing concern about fats, high blood
Ocholesterol levels and its relation to heart diseases. While some cholesterol is needed for
good health, too much cholesterol in our blood can make us more susceptible to having a heart
attack. Some people are genetically predisposed to high blood cholesterol, but anyone can
develop high blood cholesterol regardless of age or sex. It is hence important to keep a check on
one's cholesterol levels. Taking precautions like avoiding saturated fats and cholesterol-rich
foods, eating high fibre foods and exercising can help one regulate one's blood cholesterol
levels.
My book "Low Cholesterol Recipes" is for those who want to start taking early anti-
cholesterol measures and for those who are already on a low cholesterol diet.
The idea is to replace unhealthy food choices without completely changing your regular
eating patterns. As a bonus we have also included some must-know facts about cholesterol,
such as what is cholesterol, factors affecting blood cholesterol levels and how blood cholesterol levels are
bad for your health. You will also find very useful, the table on functional foods that help lower cholesterol
levels and different ways to use them in your daily cooking. For example, Oats Roti, page 51, Healthy
Kofta Kadhi, page 70, Buckwheat Dhokla, page 43 etc.
Include these recipes in your daily diet to maintain a healthy lifestyle and ward off worries
about rising blood cholesterol levels.
Happy and hearty cooking!
 CONTENTS

SOUPS SNACKS
Healthy Brown Onion Soup ............... 16 Sweet Corn and Capsicum Chaat ...... 36
Vegetable and Bean Soup.................... 18 Hara Bhara Soya Tikkis ....................... 39
Quick Vegetable Broth......................... 21 Palak Methi Tikkis................................ 40
Asparagus Soup.................................... 23 Nachni Khichu ...................................... 41
Parsley Soup.......................................... 24 Buckwheat Dhoklas ............................. 43
Green Peas Skin Soup .......................... 25 Stuffed Ragi Pancakes.......................... 45

SALADS ROTIS
Potato and Peas Salad .......................... 27 Nutritious Tandoori Rotis ................... 47
Beetroot and Dill Salad ........................ 29 Cauliflower and Methi Rotis............... 49
Tangy Lettuce Salad............................. 30 Oats Roti ................................................ 51
Fruits in Mango Dressing.................... 32 Masala Rotis .......................................... 53
Exotic Salad ........................................... 34
SUBZIS AND DALS DESSERTS
Makai Khumb Jalfrazie........................ 56 Hawaiian Fruit Bowl with Vanilla
Tandoori Gobhi..................................... 58 Cream ..................................................... 84

Tandoori Paneer ................................... 59 Banana Sesame Pancakes .................... 87

Subz Makhani ....................................... 60 Healthy Sheera...................................... 89

Hyderabadi Baingan Subzi ................. 62 Apple Crumble ..................................... 91

Dal Moghlai........................................... 66 Pears with Low Fat Custard ............... 93

Whole Masoor Dal................................ 68 Fruits in Pineapple Juice...................... 95

Healthy Kofta Kadhi ............................ 70

BASIC RECIPES
PULAOS AND BIRYANIS Carrot Garlic Chutney ......................... 96

Green Peas Pulao.................................. 73 Low Fat Milk ......................................... 97

Soya Mutter Pulao................................ 76 Low Fat Curds ...................................... 98

Kabuli Chana Biryani........................... 78 Low Fat Paneer ..................................... 99

Masoor Biryani...................................... 80 Soya Curds .......................................... 100

Fada ni Khichdi..................................... 82 Vegetable Stock................................... 101

 Stuffed Ragi Pancakes
Brimming with the goodness of ragi (nachni), these vegetable-stuffed pancakes are a
great substitute for calorie-laden snacks.

Preparation time: 15 minutes. Cooking time: 20 minutes. Makes 6 pancakes.

For the pancakes 1 tsp finely chopped garlic

¾ cup whole ragi / nachni (red millet) ½ tsp dry red chilli flakes
¼ cup rice flour (chawal ka atta) 2 tsp chopped coriander
Salt to taste 1 tsp oil
Salt to taste
For the vegetable stuffing
¼ cup sliced spring onion whites Other ingredients
¼ cup chopped spring onion greens 1 tsp oil for cooking
½ cup shredded cabbage
½ cup bean sprouts
½ cup grated carrots
½ tsp sugar
For the pancakes
1. Soak the ragi in water overnight.
2. Wash, drain and grind to a smooth paste using a little water.
3. Add the rice flour and salt and mix well. Keep aside.
For the vegetable stuffing
1. Heat the oil in a pan, add the garlic, dry red chilli flakes and spring onion whites,
and fry for 3 to 4 minutes.
2. Add the cabbage, bean sprouts, carrots, spring onion greens, sugar and salt. Mix
well and keep aside to cool.
How to proceed
1. Heat a non-stick tava (griddle) and grease it with a little oil.
2. Spread an even layer of the batter to make a 125 mm. (5") pancake.
3. Cook on both sides till golden brown, using a little oil.
4. Spread the stuffing on one side of the pancake.
5. Fold to make a semi-circle.
6. Repeat with the rest of the batter and stuffing to make 5 more pancakes. Serve hot.

Nutritive values per pancake

Energy Protein Carbohydrates Fat Cholesterol Fibre
102 kcal 2.7 gm 18.5 gm 2.0 gm 0 mg 1.0 gm
Stuffed Ragi Pancakes
 Masoor Biryani
Bring rice and masoor together to create low cholesterol, but infinitely tasty, biryani.

Preparation time: 30 minutes. Cooking time: 50 minutes. Serves 6.

Baking temperature: 200°C (400°F). Baking time: 25 minutes.

1 recipe cooked biryani rice, recipe below 1 bay leaf (tejpatta)

¾ cup whole masoor (red lentils) 1 cardamom (elaichi)
¼ cup chopped onions Salt to taste
¾ cup chopped tomatoes To be ground into a paste
¼ tsp saffron (kesar), dissolved in 4 cloves garlic
¼ cup low fat milk, page 97 3 tsp coriander (dhania) seeds
2 tbsp low fat milk, page 97 1½ tsp cumin seeds (jeera)
2 tsp oil 4 tsp poppy seeds (khus-khus)
Salt to taste 25 mm. (1") piece ginger
For the cooked biryani rice Other ingredients
1 cup long grained rice (Basmati) 1 tsp oil for greasing
1 clove (laung/lavang) 2 tbsp chopped coriander for the garnish
1 stick cinnamon (dalchini)
For the cooked biryani rice
1. Clean and wash the rice. Soak the rice for approx. 15 minutes. Drain and keep aside.
2. In a large pan, boil 3 cups of water with clove, cinnamon, bay leaf, cardamom and
salt and then add the rice. Cover and cooked the rice. Drain and keep aside.
How to proceed
1. Soak the masoor in water for at least 6 hours. Drain and keep aside.
2. Heat the oil in a non-stick pan and cook the onions till they turn translucent.
3. Add the ground paste, fry for a few minutes and then add the tomatoes.
Fry for two more minutes. Add the soaked masoor, salt and ¾ cup of water.
4. Cook on a low flame till the masoor is tender and most of the water has
evaporated. Keep aside.
5. To the cooked biryani rice, add the saffron milk and mix lightly. Keep aside.
6. Grease a large baking dish and put 2 tbsp of low fat milk at bottom. Make five
layers by spreading 1/3 of the rice, then spreading ½ the masoor, next spreading
1/3 of the rice and finally the remaining masoor and another layer of rice.

7. Cover with an aluminium foil and bake in a pre-heated oven at 200°C (400°F) for
20 minutes. Turn upside down on a large serving plate just before serving.
Serve hot garnished with coriander.
Nutritive values per serving
Energy Protein Carbohydrates Fat Cholesterol Fibre
321 kcal 12.3 gm 56.0 gm 5.2 gm 0.2 mg 0.6 gm
Masoor Biryani
 M
ost of us have questions about cholesterol
Exotic Salad and its effect on our heart and health.
While some cholesterol is needed for good
health, too much of it can make us susceptible to
heart diseases. It is therefore important to keep a
check on cholesterol levels, the earlier the better.
‘Low Cholesterol Recipes’ is especially for those
who want to start taking early anti-cholesterol
measures and for those already on a low
cholesterol diet. All the recipes are devoid of fatty
foods like butter, cheese and processed foods that
increase blood cholesterol and sodium levels. The
book also includes some must-know facts about
cholesterol along with a table on functional foods
that help lower cholesterol levels and different
ways to use them in our daily cooking. Some of the
heart-friendly recipes in this book are Oats Roti,
Healthy Kofta Kadhi, Buckwheat Dhoklas, Soya
Mutter Pulao, Hyderabadi Baingan Subzi etc.
Ward off your worries about rising blood cholesterol
levels and maintain a healthy heart with this
selection of appetising low cholesterol recipes…
Happy and healthy cooking!

ISBN 978-818949105-5
“Padma Shri” awardee, Mrs Tarla Dalal is India's best
selling author in any field, with over 4 million cookbooks
sold to date. She is the first to launch a bi-monthly food
magazine, ‘Cooking & More’, which is the best selling
cookery magazine in India, under her own name.