A Low-Salt Recipe for Hypertension: Poha Handwa

Summary

Poha Handwa is a nutritious, low-salt dish ideal for individuals with hypertension. This unique recipe uses beaten rice (poha) and a variety of vegetables, making it both healthy and delicious. With a preparation time of 30 minutes and a cooking time of 20 minutes, this dish is easy to make and perfect for a quick meal. Follow this detailed guide to create a flavorful Poha Handwa that can be enjoyed by everyone.

Ingredients

Main Ingredients

• 1 cup thick beaten rice flakes (jada poha)
• 1/2 cup low-fat curds mixed with 1 1/2 cups water
• 1/2 cup grated white pumpkin (doodhi/lauki)
• 1/2 cup grated carrots
• 1/4 cup boiled green peas
• 1 tbsp green chili-ginger paste
• 1 tsp sugar
• 2 pinches turmeric powder (haldi)
• 2 pinches red chili powder
• 1/4 tsp salt

For Tempering

• 1 tsp mustard seeds (rai/sarson)
• 2 tsp sesame seeds (til)
• 2 pinches asafoetida (hing)
• 1 tsp oil

Other Ingredients

• 2 tsp oil for cooking

Preparation and Cooking Time

• Preparation Time: 30 minutes
• Cooking Time: 20 minutes
• Servings: Makes 4 Handwas

Instructions

Step 1: Preparing the Poha Mixture

1. Soak the Poha: Soak 1 cup of thick beaten rice flakes in the low-fat curd and water mixture for 15-20 minutes. Drain and set aside.
2. Mix Vegetables: In a large bowl, combine the soaked poha, grated white pumpkin, grated carrots, and boiled green peas.
3. Add Spices: Add the green chili-ginger paste, sugar, turmeric powder, red chili powder, and salt. Mix well to combine all ingredients.

Step 2: Preparing the Tempering

1. Heat Oil: In a small pan, heat 1 tsp of oil.
2. Add Spices: Add mustard seeds and let them crackle. Then add sesame seeds and asafoetida. Stir for a few seconds until fragrant.
3. Combine: Pour the tempering over the poha mixture and mix well.

Step 3: Cooking the Handwa

1. Heat Pan: Heat 2 tsp of oil in a non-stick pan or griddle.
2. Shape Handwa: Pour a portion of the poha mixture onto the pan, spreading it to form a pancake about 10 mm thick and 7-8 inches in diameter.
3. Cook: Cover and cook on medium heat for 10 minutes. Flip and cook the other side for another 10 minutes until golden and fluffy.

Step 4: Serving

1. Serve Hot: Serve the Poha Handwa hot with a side of curd.

Nutritional Benefits

Low-Salt Diet and Hypertension

A low-salt diet is crucial for managing hypertension. According to the American Heart Association, reducing sodium intake can significantly lower blood pressure and improve heart health. The recommended daily sodium intake is less than 2,300 mg, with an ideal limit of 1,500 mg for most adults, especially those with hypertension (source).

Nutritional Value of Poha

Poha is a good source of carbohydrates, iron, and fiber. It is also low in calories, making it an excellent choice for weight management. Adding vegetables like carrots, pumpkin, and peas increases the dish's vitamin and mineral content, providing a balanced meal.

Interesting Facts

Hidden Benefits of White Pumpkin

White pumpkin, also known as doodhi or lauki, is rich in vitamins A, C, and E. It is also high in fiber and low in calories, making it beneficial for digestion and weight management. Few people know that white pumpkin has a high water content, which helps in keeping the body hydrated and maintaining electrolyte balance (source).

Carrots and Heart Health

Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Studies have shown that the antioxidants in carrots can help reduce the risk of cardiovascular diseases (source).

Conclusion

Poha Handwa is not just a tasty dish but also a health-conscious choice for those managing hypertension. With its low-salt content and rich nutritional profile, it is a perfect addition to a heart-healthy diet. Try this recipe and enjoy a delicious meal that supports your health goals.

For more healthy recipes and cooking tips, check out the American Heart Association's Healthy Eating Guide.

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