Heart healthy Indian food from a Master Chef

Heart healthy Indian food from a Master Chef

Mutter paneer is a classic Indian dish combining peas and cottage cheese. Like many Indian meals it is high in fat and carbohydrates.

South Asians in the U.S. have a nearly 50 percent higher chance of dying from cardiovascular disease than those of other ethnicities according to Dr. Shoeb Sitafalwalla, a cardiologist with the Advocate Heart Institute and medical director of the South Asian Cardiovascular Center in Park Ridge, Ill. And diet is one of several contributing factors to a higher prevalence of heart disease in the South Asian community, he says.

In an effort to make some of your favorite Indian meals more heart healthy, the South Asian Cardiovascular Center at Advocate Lutheran General Hospital has teamed up with Suzy Singh, a finalist on Season 2 of the television show, Master Chef.

In a series of cooking videos, Dr. Shoeb Sitafalwalla and Singh show you how to make simple changes to reduce fat and simple carbohydrates in your Indian recipes. They share ingredient swaps, such as using healthy oils, like grape seed and olive and some new ingredients, like soy and tofu to make meals healthier.

Learn how to make a healthier version of mutter paneer in this video. To see the entire healthy cooking series from the South Asian Cardiovascular Center, click here.

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One Comment

  1. Dr. Ashwani Garg

    Thank you for posting this healthy cooking video. However, in keeping with the methods of Dr. Caldwell Esselstyn and Dr. Dean Ornish, I like to tell my patients how to make it even healthier by following the method of steam-frying in which you don’t use any oil at all. A great cooking video of this is on Whole Foods Market website, http://media.wholefoodsmarket.com/video-library/videos/health-starts-here-videos/healthy-cooking-101-steam-frying

    Also you can get to healthy Indian cooking videos from Chef Sanjay Thumma who created these for American Association of Physicians of Indian Origin Be Fit Be Cool program – example of fat free aloo gobi is at https://www.youtube.com/watch?v=iNuhjdDon4A in which he cooks without even a drop of oil. Because oil is a processed food, which is 2000 calories / cup, and robbed of the other essential nutrients, for example, in an olive vs. olive oil, I do not recommend it. I would much rather use the calories on a little bit of nuts / seeds. For example, to make a dish creamy, take some raw cashews, blend with water, and add this cashew “cream” which is even healthier and more nutritious than the oil. Plus the fiber and nutrients of the cashew. No ghee or heavy cream required. For more advice go to sharan-india.org and also to the 21 day Indian Vegan kickstart at 21daykickstartindia.org

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About the Author

Evonne Woloshyn
Evonne Woloshyn

Evonne Woloshyn, health enews contributor, is director of public affairs at Advocate Children's Hospital. Evonne began her career as an anchor and reporter in broadcast news. Over the past 20 years, she has worked in health care marketing in both Ohio and Illinois. Evonne loves to travel, spend time with family and is an avid Pittsburgh Steelers fan!